11/21/2011 – Monday

Today was back on track for my diet, I cannot afford to derail like I did lastweek. I can feel and see the difference in the way I look. With the holidays coming up, I will need to be extremly careful in what I eat. I will more than likely eat some of the white meat turkey, and maybe some mashed potatoes. I also will bring my own sweet potatoes to keep bring in some of the complex carbs. The hard part is going to be seeing all of the pies going around and not taking my portion…

8AM – Cardio Session 1

9:30 – Breakfast – 1c Oatmeal, 5egg whites, 1 whole egg, 3 strips turkey bacon

11:00 – Protein Shake

2PM – Lunch

4PM – Shake

7PM – Chicken Breast and rice

Now that I look at my intake today it sucked. Will need to improve on this in the upcoming weeks.

11/18/2011 – Friday

Today my diet was a little off, I meant to go to the grocery store last night. I ran out of eggs, so my Breakfast was missing a vital part of its nutrients, so I had to figure something else out.

7AM – Shake

9AM – Cardio

10AM – Breakfast – 1cup Oatmeal, 1 whole wheat toast, shake

12- Handful Raw nuts

1:30 – 1.5 chicken breasts, 1 lg sweet potato

3:00 – Workout

4:00 – Shake

6:30 – Dinner – 1.5 chicken breasts, either brown rice or sweet potato

9:00 – Late night snack – Protein only

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)

11/14/2011 – Monday

I am enjoying this new diet more and more. Learning allot as I go, its amazing that simple diet change make a huge difference in my phyisque.  One unexpected thing for me is that I really like tilapia, I thought I would gag the entire time.

7Am – Protein Shake

9AM – 9:30 Cardio Session #1

10AM – Breakfast – 1cup Oatmeal, 5 egg whites 1 whole egg, 4 slices turkey bacon

12 – Protein Shake

1:30 – Lunch – – 1.5 cups sweet potato, 10 oz ground turkey 97% lean mixed together  (this is really good)

2:30 – 3:30 Workout

3:45 – Protein Shake

5:00 – Sweet Potato, Ground Turkey – will update after time passes

7:00 – Tilapia with Sweet Potato

9:00- Final Shake for the night

I want to limit my intake of protein shakes to 3, but today was a little off. I will correct and fix tomorrow. People are starting to tell me I look “bigger” and more vascular, which is cool. It means my diet is working.

 

11/09/2011 – Biceps/ Quads Day 1

I am in the 2nd day of contest prep, so far so good. I have stuck to my diet perfectly, cardio has begun with two- half hour sessions each day. As the contest gets closer if I don’t feel I am where I should be I will step up the cardio. Soon I will begin tanning and practice posing. The hardest part for me is going to be coming up with a posing routine to music. I have to create a 60 second posing routine to music. I have been listing to different songs everyday trying to get an idea as to what will fit my style and personality.

Today was biceps and part of my quads.

Cable Curl – 1 warm up set, 4 sets of 8 reps at 82lbs

Single Arm Cable Curl (I hit this from as many different angles as I can) 4 sets of 8 reps at 36lbs

Hammer Curl – 4 sets of 10 reps at 40lbs

Reverse Curl – 4 sets of 15 reps at 48lbs

Pump Sets – 2 sets of cable curl flexing bicep through entire movement to failure

Quads – Leg Press 4 sets of 20 reps at 108lbs  – Not so much going to size here as I am definition

Stomach – Bodyweight Cruches 4 sets to failure

Cardio – So far today one- half hour session before breakfast. Will do one more session before bed.

 

9/13/11 – Shoulders

Counting down the days until the contest diet starts. This will be the first time I have cut since I have started to workout, I am really excited to see how my physique looks with my bodyfat down to 5 percent or less. I cannot wait to step on that stage in January, and show off my hardwork and dedication to the sport has paid off.

 

Today I realized a major flaw in my diet, I have been eating only 3 meals with a meat protein a day. The rest of the have been either eggs or some other source of protein. My goal is to eat 6 meals with a meat protein.

My shoulders are becoming one of my favorite workouts to perform. Its motivating for me to look back at the pictures I take month to month and see the progress. Hopefully later this week I will be able to get some new pictures up.

Here is the workout from today –

Lateral Raises – 5sets x 8reps at 35lbs

Side Raises – 4sets x 8reps at 30lbs

One arm row focus on rear head – 5sets x 8reps at 50lbs

Shoulder Press – 4sets x 8reps at 50lbs

Tomorrow we will work on the triceps, I have been studying up on some new workouts to change things up a bit. I only have a few weeks left to pack on as many pounds as possible.

Again I would love to hear from you guys with questions, tips… anything

6/20/2011 – Triceps

Today was my first day at my Summer job, I am going to work through the summer to make some extra money. This means that I will not be able to workout until 8:30 at night. This was the first day of the late evening workouts. I’m not sure how my body is going to take this, but it is good to shock the body once in awhile.

It is also going to be a challenge to see if I can keep on my diet. My wonderful Wife packed my meals for tomorrow, so it should be pretty easy.

Triceps:

Rope Pulldowns – 8sets x 12 reps at 48lbs

Overhead Dumbbell Press – 8sets x 12 reps at 30lbs

Tricep Pulldowns – 8sets x 12 reps at 48lbs

Single dumbbell overhead press – 4sets x 12 reps at 40lbs

The only nice thing about the late evening workouts is that I have most of my meals in so my body is full. After my workout I took a protein shake with 2% milk, 10g Glutamine, 5g Creatine.

6/16/11 – Biceps, Quads, and Calves

Today was one of the most hardcore workouts I’ve had in a long time. I don’t think I have addressed what my pre-workout supplements are, currently I take: Glutamine 10g pre and post workout, 5g Creatine (there is another 5g in my pre-workout drink. After my workout I have a protein shake with 2% milk. Within an hour after my workout I have a meal that is high in carbs and protein. Today for example will be 2 cups rice with 12-16oz of steak.

Biceps:

Cable Curl – 8sets x 12 reps at 45lbs

Hammer Curl – 8sets x 12 reps at 20lbs

Reverse Curl – 8sets x 12 reps at 20lbs

Dumbbell Curl – 8sets x 12 reps at 20lbs (I rotate this curl up and down) I hope that make sense.

Calves:

Smith Machine Calf Raises – 8sets x 12 reps at 125lbs – I raise my feet off of the ground with a block so I can full extend my calves.

Quads:

Squats – 8sets x 12 reps at 200lbs – I take my squats as deep as I can go with my butt almost touching the ground

Leg Press – 8sets x 12 reps at 185lbs

 

6/15/11 – Shoulders

I am really starting to enjoy working out my shoulders. I just wish I could find the workouts that worked for me. I am really working on bringing out all 3 heads of my shoulders, its not easy to do. My workouts have been between 1- 1.5 hours, which I feel is a result of the new PWO I started using. In a few weeks I will begin to add 30 min of cardio 2-3 times a week. Tomorrow is leg day, I am really dreading it.

Front Dumbbell Raise – 8sets x 12reps at 20lbs

Lateral Raise – 8sets x 12 reps at 20lbs

Dumbbell Shoulder Press – 8sets x 12 reps at 30lbs

Shoulder Row – 8sets x 12 reps at 105lbs

I am taking an easy on weight this week, since I missed an entire week of workouts. Next week it will be hard and heavy.

 

Please leave comments for me I love reading your guys thoughts.

2/22/11 – Legs, Back, Stomach

Legs:

Warmup – 1set x 20reps x 80lbs

Workout – 4sets x 12reps x 192lbs

Calf Raises: Workout – 4sets x 20reps x 135lbs

Back:

Warmup – Lat Pulldown 1set x 20reps x 80lbs

Workout – Lat Pulldown – 4sets x 20reps x 192lbs

FST 7  – Lat Pulldown at 80lbs Leg Press at 80lbs