Thur., 1/31/13, Leg Day

Today's workout was a little different. I started to do the normal quad routine, but my knee was feeling a little wack. So rather than push it and risk injury, I just did some high-rep leg extensions and leg presses, then leg curls, seated leg curls and the treadmill. It did not compare to my normal intensity, but it really was a good workout. I got a couple good failure sets and an incredible pump in the quads! I will now adjust my split to let my knee get some rest and wait until next Thursday to train legs again.

Wed., Jan. 30, 2013, Shoulders/ Calves

I got a good pump this morning. I have done a circuit for my shoulders the last 3 delt workouts in a row, I'm really liking  it because I don't have to put a crazy amount of weight on the joint. My shoulders have been getting a lot of work from the 4 day split I'm on, so I don't want to over-do them; just fill them to capacity with blood and go. Here's what it looked like today:

bosu crunch: 30,30,30 + vaccuums and knee-ups
calf press: 90/180/270/360/450/520/450/360/270

the circuit: laterals/ rear laterals/ seated dumbell press/ machine laterals (I wnt through this 5 times)

shrugs: 135-20; 225-15; 315-10

Tue., 1/29/13, Update

I have been out of town this past weekend, and have been running like crazy. But, I have not missed a workout or a meal:
Friday I did shoulders; I made Saturday my rest day insted of Sunday; Sunday I did legs; Monday was chest and triceps; and today was back and biceps- abs, posing and cardio every day, but leg day. Here is a shot from my leg workout in Woodbridge, MD, at Power House Gym. It was an awesome gym, with great equipment, if I'm in the area again I'll be back there.
3 sets standing calf raise
6 sets on a pin-loaded hack squat (for calves)
4sets 1 leg kneeling curls
4 sets lying leg curls
5 sets squats
3 sets linear hack squat
2 sets leg press
3 sets alternating lunges

1/23/13, Chest and Triceps

I got a great workout in today. I didn't do anything all that different, just the basics:
bosu crunch/ swiss ball crunch/ knee-ups
incline dumbell press- 9 sets (mostly warmups or feel sets, only 1 working set)
machine flys- 3 sets
pull-overs-3 sets
dips- 2 sets
french press- 3 sets
seated rope tri-extension-3 sets
1 arm reverse pushdown- 3 sets
Excellent pump!

Tue., 1/22/13, Legs

It was a long day today. But, I got my legs smashed, did 20 minutes cardio and did 20 minutes posing. I finished my workout about 5pm, and now after a whey isolate shake and a huge meal of chicken, broccolli and 3 potatoes, I still feel like I could eat a house... leg day baby! To give you an idea of what my diet looks like now, here is what I ate yesterday:

meal 1: 6oz chicen breast; 1 cup oatmeal
meal 2: chicken; 2 L-arginine tablets
post workout: 40g hydrosolated whey isolate
meal 3: 4.5oz chicken breast; 200g sweet potatoe; orange
meal 4: 6oz chicken breast; 1 cup oatmeal; 1 orange
meal 5: 6oz chicken breast; 150g sweet potato
meal 6: 6oz chicken breast; 1 cup brown rice; 1/3 avocado; spinach
meal 7: 24g whey protein powder

1/21/13, Calves/ Shoulders

Here is today's work:
bosu crunch:  35  / hanging leg raise: 20, 20 / kneeling rope crunch: 130lb-20; reverse crunch: 20
seated calf raise: 50-15; 90-15; 140-10,12
machine calf raise: 225-14,10,10
laterals: 10's-20; 15's-15; 20's-15; 25's-12; 30's-12; 35's-12
seated dumbell press: 50's-15; 60's-15; 70's-8
bent over rear laterals: 35's-15; 45's-12; 50's-8
seated dumbell shrug: 50's-20; 60's-15; 70's-15 (just pump)
drink 40g hydrosolated whey isolate
20 minutes treadmill
20 minutes posing
BOOM! Done.

Day # 1: 12 Weeks Out

Today I begin contest prep. I started it out by taking measurements and weighing this morning with one meal in my body. My waist measures 31 1/8" and my body weight is 186 lb. When I stand on stage 12 weeks from today my waist will measure 29" and my weight will be 168-173 lb. I'm actually a little ahead of the game, as I normally start a prep with a 32" waist and weight 188-192 lb.
Here is what my first workout looked like:
Back and Biceps:
bosu ball crunches:                      30,30,30
super-set with hyper extensions: 20,20,20

wide pull-up: 12,12,12,9
row: 95-6; 135-6; 185-6; 225-6; 275-6+ 2 drop-sets
close grip pulldown: 240-9
1-arm dumbell row: 100-15
seated flat-palm dumbell curl: 20's-10; 30's-10; 40's-?
preacher curl: 60-?,?
hammer curl: up the rack 5 each til I couldn't get 5, then back down 
concentration curl: 35- 1 set just feel, don't know how many