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.

11/22/2011 – Tuesday

Today my family went to the zoo. We had a wonderful time together as a family, I managed to keep my diet in check with being out all day.

8AM – 1cup Oatmeal, 5 egg whites, 1 whole egg, 3 strips turkey bacon

11:30 – 5 baked chicken strips

2PM – Snack – Protein Shake

6:30 – Chipolte – Brown Rice and Chicken Breast

8:30 – Protein Shake

11:00 – Protein Shake with 1cup Oatmeal

 

Current Weight – 192

No cardio today sinced I walked all day at the zoo

11/22/2011 – Chest

Today was my first time in a late night workout in a long time. I auctually really enjoyed it, Jay Cutler 4x Mr. Olympia said that he likes to workout at night since he has consumed most of his meals so he feels fuller. I felt the same way today, the pump I achieved after my workout was amazing.

One a strange note, while on my cutting diet I have gained 2 pounds… Which I know is muscle since I can see myself leaning out. My abs are fully visible and I can see the seperation between the left and right side of my abs.

Today I started with incline bench press – 4sets of 10 at 145l bs (I tend to go lighter since sometimes this puts strain on my shoulder)

Cable Flys – 4sets of 10reps at 188lbs – This was amazing to me it felt light!!

Flat Bench – 4sets of 10reps at 205lbs

Overhead Cable Pulls – 4sets of 10reps at 105lbs

 

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.

11/19/2011 – 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.

11/16/2011 – 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.

 

11/15/2011 – Back, Quads/Hamstrings

The weeks are flying by, earlier in the year my attitude was pretty lax about competing. If I missed a workout I was upset but it was ok I still had time. Now I feel like if I miss a workout or a cardio session I won’t be ready. Its funny how the date seems to suddenly be right around the corner. Well today was back day, I also threw in some legs. I try to break my leg days up through out the week so I can hit each portion of the leg with full stregnth.

 

Back –

Pulldowns to front – 4sets of 10reps at 200lbs

Bentover Row – 4sets of 10reps at 105lbs

Reverse Grip Pull down – 4sets of 10reps at 185lbs

One Arm row – 4sets of 10reps at 50lbs

Lat Pulldowns – 4sets of 10reps at 165lbs

All of the above could have been heavier weights, but as I stated before concentrating on form and flexing the muscle at each rep give you more of a workout.

Quads – Leg Press – 4sets of 15reps at 205lbs

Hamstrings – Press – 4sets of 10reps at 105lbs (single leg)

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.