11/23/2011 – Shoulders

Another late night workout, with the holidays I am expecting more of these. Tonight I trained my shoulders, I started out with a warmup of stretching, and shoulder circles. Just to get the blood flowing to the area.

Front DB Raises – 4sets of 12 at 30lbs

Upright Row – 4sets of 12 at 105lbs

Bentover Row – 4sets of 12 at 105lbs

Side DB Raises – 4sets of 12 at 30lbs

Rear Delt Rotation – 4sets of 12 at 20lbs

Dips – Bodyweight of 4sets of 15 – I feel like this really hits my rear delt. I have several variations of dips to hit different parts of my upper body.

On all of the above excercises I felt like I could have gone 5-10lbs heavier. By the end of the workout my shoulders were pumped and were exhausted.

11/21/2011 – Biceps/ Triceps pt. 1

Today I worked both biceps and triceps. The reason is did this, is I see that allot of the pros do this and I wanted to give it a try. I first fully exhausted my biceps and then did my tricep workout. This was awesome, it gave me an incredible pump, but it also made me focus on my triceps.

Biceps –

Concentraion Curls – 4sets of 10 at 30lbs Dumbbell

Hammer Curls – 4sets of 10 at 20lbs

Seated Dumbbell Curls – 4sets of 10 at 20lbs

Cable Preacher Curl – 4sets of 10 at 80lbs

One Arm Preacher Curl – 4sets of 10 at 36lbs

Triceps –

Rope Pulldown – 4sets of 10 at 60lbs

Overhead Dumbbell Extension – 4sets of 10 at 20lbs

Reverse Grip Pulldown – 4sets of 12 at 36lbs

There will be a day 2 of triceps later in the week, I am trying to bring out the heads of my triceps a little more. So I feel by splitting the workout I can hit them harder.

My vascularity is way up, I can see veins all the way around my forearms, and around my biceps, triceps, and elbow.

Cardio – 1 session today, my left ankle is hurting really bad, I also had some cramping in my legs during my run.

11/20/2011 – Sunday

Today was my relaxation day, no cardio, no weightlifting. I take both Saturday and Sunday off from lifting, and by Monday I miss it. We are usually gone most of the day on Sundays, so keeping my diet in order is hard. I mean by keeping my diet in order, its hard for me to eat on time. So I missed a few meals today, but I did manage to keep my diet clean. So tomorrow is a new day and the third week of my contest prep.

 

On another note, I enjoy all of the questions and comments I get in person from my friends and family.

11/19/2011 – Saturday

Today was an interesting day, the day started off right with my diet. As the day progressed it got worse and worse. I’m not going to even bother to post todays diet because it was so far off. The interesting thing is that I can feel the difference in my body betweeen a couple of days ago and today with eating the wrong things. Tomorrow is a new day, and it will be right on the money. I did manage to get my cardio in today. As of Monday we are heading into the third week of contest prep. It is time to start taking progress pictures and posing videos. Don’t know how much of that will make it on here. Thank you guys for reading and for your support and comments to me.

On a side note, I can see which words people typed to get here. From Yahoo blog search if you type “before and after shake weight results” apparently my blog comes up. This blog is the furthest thing from the shake weight. So I got a good laugh from that it could be that I am just really tired and it not really that funny.

11/18/2011 – Shoulders

Today was a great shoulder workout, last year I had a shoulder injury from throwing a ball. I am still extremly careful when I workout my shoulders, if I feel something start to pull or stretch I back off. This means when I workout my shoulders I really make sure I am contracting the muscles during the movement.

Front Cable Raise – 4sets of 10reps at 60lbs

Standing Lateral Dumbbell Raises – 4sets of 12reps at 30lbs

Upright Row – 4sets of 12reps at 105lbs

Rear Delt Rotation – 4sets of 12reps at 20lbs

Shoulder Press – 4sets of 12reps at 105lbs

I also wanted to give a big thank you to all of my friends on Facebook that are reading this blog. It means allot to me that you guys take the time to look at this.

11/17/2011 – Thursday

Another great diet day, although I did cheat in the evening for dinner. I really don’t even like to have my one cheat meal a week, but I really didn’t have a choice. We were out of town and didn’t expect the trip to take as long as it did, so we stopped at Rubios. I had the grilled gourmet chicken tacos. I had them remove the sauce so it wasn’t as bad. So it was grilled chicken, cheese, bacon, and a corn tortilla. It was delicious, and well deserved.

7AM – Shake

9AM – Cardio Session 1

10AM – Breakfast 1cup Oatmeal, 5 egg whites, 1 whole egg

12 – Shake

1:30 – 2 chicken breasts, 1 med. sweet potato

4:00 – Shake

6:30 – Rubios as mentioned above

9:00 – Chicken Breast

I have been waking up really hungry, so I may get up late at night and have some sort of a healthy low carb, low fat snack. I will need to look into this.

11/17/2011 – Chest

Bodybuilders are frequently asked which bodypart is there favorite to workout, for me its all of them. I don’t think I have a least favorite. In the last couple of months I have noticed my upper chest was lagging so I made sure to give the upper chest a harder workout to bring them up, progress has been made almost to the point where I am happy with it.

 

Chest – 1warm up set flat bench – 150lbs at 15reps

Flat Bench – 4sets of 10reps at 205lbs

Dumbbell Flies – 4sets of 10reps at 40lbs

Cable Flies – 4sets of 10reps at 145lbs

Decline Bench – 4sets of 10reps at 175lbs

Overhead Cable Pulls (upper chest) 4sets of 10reps at 160lbs

I really felt good after this workout, I can begin to really see the definition starting to come through. I was hoping to see some striations in my chest, I am seeing a little bit but not as much as I would like. I am still early in the cutting game. So time will tell

11/16/2011 – Wednesday

Really trying to focus on my diet. When I was bulking I really didn’t do much diet research, I regret that now. The knowledge that I have now in regards to carb timing, foods that are better to eat certain times of the day. Has really helped me see some results, I have increased energy in the gym, and out of the gym. My vascularity is way up, you can begin to see the “road map” beginning to show up. My muscle seperation is beginning to come through, which is something I have never seen in myself before. Something that is truly amazing to me is that even though I am in a contest diet and I can see changes in my phyique I am not dropping weight on the scale.

7AM – Protein shake (tomorrow going to mix in some oatmeal) added carbs

9AM – Cardio Session

10AM – Breakfast – 1cup Oatmeal, 6egg whites, 1whole egg, 2 strips turkey bacon

12 – Protein Shake

1:30 – Tilapia, 1 med. sweet potato

2:30 – 3:30 – Workout

3:45 – After workout Protein Shake

5:30 – Cardio Session 2

6:30 – Chicken Breast, either brown rice or sweet potato

9:00 – Chicken Breast (keep carbs low before bed)

11/16/2011 – Biceps and Abs

One way you can tell if you had a good workout is when you can’t move that bodypart. My biceps are killing me, I included a couple of single arm workouts to really get the pump going. My focus here is to stay injury free, by lowering weights and flexing the muscle at each rep you get an amazing workout without the risk of tearing something.

Biceps – Warm up- Cable Ez Bar Curl – 1set at 15reps at 40lbs

Preacher Curl – 4sets of 10reps at 60lbs

Concentration Curl – 4sets of 10reps at 30lbs

Hammer Curl – 4sets of 10reps at 30lbs

Reverse Curl – 4sets of 10reps at 36lbs

Single Arm Preacher Curl – 4sets of 12reos at 36lbs

Abs – Cruches 4 sets to failure also worked obliques.

Leg Raises – 4sets to failure

 

11/15/2011 – Tuesday

Today is way more controlled in my intake, I feel dialed in and that I am getting the hang of my new restrictions on my diet. We went out lastnight and I brought my meal and shake so I wouldn’t have to worry about what I was going to eat. It made things much easier for me knowing that I didn’t have to think about it.

7AM – Shake

9AM – Cardio

10AM- Oatmeal, 5egg whites and 1whole egg, 3 strips turkey bacon

12 – Shake

1:30 – Sweet Potato and Ground Turkey

3PM – Workout

4:30 – Sweet Potato and Turkey

6:30 – Tilapia with a carb not sure what yet

8:30 – Shake

9:30 – 10 late night snack not sure what yet.