4.5 WEEKS OUT NEWS

Ive decided to aim for excalibur show.5 weeks after border states. So that leaves me 9.5weeks out from that. I plan to fill out the weltetweight limit of that with even better condition. YEEEEPPP!

5weeks out

7weeks out update!

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Diet updated

Dropping carbs to bring in these glutes!!

Meal1- NLN Lean Pro Matrix
Meal2- 7eggwhites 3whole
Meal3- NLN Lean Pro Matrix w/ 1Tbsn Coconut oil
Meal4- 8oz Tilapia
Meal5- 8oz chicken breast w/1tbsn Flax oil
Meal6- 8ozTilapia
Meal7-8oz chicken w/ 1tbsn flax oil

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9WEEKS OUT! LEGS!!

August 23 tuesday shoulders

Workout:

Dumbell press: 75/80/85/85

Front Raises: 30/30/37.5/37.5

Smith Press:4sets 1plate superset with wide upright rows

wide upright bb rows: 70/80/80

side laterals: 30/32.5/35/35

rear delt flys:90/90/105/105/90

 

 

"When we strive to become better than we are, everything around us becomes better too." - Paulo Coelho

 

Diet:

Meal1-Lean Pro Matrix

Meal2-9eggwhites 2whole 1cup oats 32g PB

Meal3-8oz Tilapia 170g brown rice 20g Dextrose

Meal4-Lean Pro Matrix

Meal5-8oz Chicken

Meal6-8oz Chicken

 

pic from a few days ago

 

Friday 19 aug Wheels

i lied when i said today is my off day. skipped a cardio session to give my body a little rest. did increase carbs for the today to add to recovery, NOT a refeed but a bump. but gonna go hit the stepmill later tonight. feeling strong and hungry. CANT FRICKIN WAIT TO HIT THE STAGE!!!

Conditions are never just right. People who delay action until all factors are favorable do nothing. - William Feather

 

Workout:

Back Squat: 225x15--275x12--315x12--225x15

Leg Press(dont feel like doing math): 16platesx12//18platesx12//20px10//22x10

Hacksquat:230x12--270x12--320x12--360x10

FST7 Leg extensions

seated leg curls: 90/110/120/130

FST7 Lying Leg Curls

Walking Lunges

 

Diet:

Meal1- 9eggwhites 2oz Tuna 185g Brown Rice

Meal2- Lean Pro Matrix, 1/2cup oats, banana, 32g PB

Preworkout: Noxplode 2.0

intra: Gatorade G2

Post: 2Scoops ON whey

Meal3-9oz Tilapia 200g Brown rice

Meal4-9oz Tilapia w/greens

Meal5- 13eggwhites

Thursday Aug 18 Chest

AM cardio. afternoon workout. pm cardio. Tomorrow im just gonna hit legs and not do any cardio sort of an off day.

"Suffering is my milkshake and pain is my Glory!" - Tamer RAZOR


Workout:
Incline DB Press: 80x10x--100x10--100x9--100x8
Flat Bench BB: 185x10--205x10--225x10
Incline db fly: 35x10--40x10--45x10--45x10
FST7 Cable crossovers

Diet:
Meal1- 1scoop ON Whey 1 scoop NLN Lean Pro Matrix 30g Macadamia nuts
Meal2- 9egg whites 2oz Tuna 150g Brown Rice
Meal3- 9oz Tilapia 185g Brown Rice
Meal4- 9oz Tilapia w/Asparagus
Meal5- 9eggwhites 2oz Tuna 32g Peanut Butter

Tue August 16 Shoulders n tris

Kept the same shake sequence i weight my carbsand fat in grams and my meat in ounces. i like feeling light before workouts and not totally bloated. Did AM cardio, afternoon workout going back for PM cardio after my next meal. Volume was real high today.

"What you get by achieving your goals is as important as what you become by achieving your goals."
Henry David Thoreau

WORKOUT:

DB Shoulder Press: 80x10--90x10--90x10--80x10
Behind Neck Smith Press(super set with upright rows): 115x10/135x10/145x10/115x10
widegrip upright rows: 75x12/85x12/95x12/75x12
Front DB Raises: 30x10/32.5x10/35x10/40x5 drop set 32.5x5
1 Arm side laterals:32.5x10/32.5x10/35x10/35x10
FST7 Rear delt fly machine:105/105/105/105/105/105/105

Close grip press downs: 130x10/140x10/150x10/150x15
1arm reverse grip press down: 40x10/40x10/40x10/40x10
db kick backs: 150x10/17.5x10/20x10/22.5x10
FST7 DIPS

DIET
Meal1: Lean Pro Matrix
Meal2: Lean Pro Matrix 150g Granny Smith Apple 26g Macadamia Nuts
Meal3: ON Whey 50g
Meal4: 9oz Tilapia 185g
Meal5: 13Eggwhites
Meal6: 8oz Chicken breast w/green veggies

Mon August 15 legs

Don't be pushed by your problems. Be led by your dreams. - Ralph Waldo Emerson.

Drank alot of shakes today for some reason. did am cardio. afternoon workout. back for cardio in an hour. feeling a shit load of pain in my knees during cardio and during workouts, but nothing will stop or slow me down cuz suffering is my milkshake and pain is my glory.

Back squat: 205x15--225x15--275x12--(315x8 dropset 225x4)
Squat machine: 230x10--270x10--270x10--180x12
LegXtension (light contracting):105x12--105x12--105x12--105x12
FST-7 Plate loaded Press: 10plates 7sets
FT7 Lying Leg curls: 90/100/110/120/130/110/110
Seated Leg curls: 210x12/210x12/210x12
Walking Lunges
Light Stiff Leg Deadlifts for Tie ins

DIET:
Meal1: Next Level Nutrition-"Lean Pro Matrix"
Meal2: Lean Pro Matrix 185g Green Apple 1/2cup oats 185g Blueberries 32g Natural Peanut Butter
Meal3: 50g Whey ON
Meal4:9oz Tilapia 170g Brown Rice Long Grain
Meal5:12Eggwhites
Meal6: 8oz Chicken Breast

Sun aug 13 chest

hit chest n did some mandatory poses

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back aug 12

wed august 10 legs!

another nutty leg day. that workout at the mecca really brought back that fire in me.

back squat
185x21
225x21
275x16
315x11
375x6

loaded plate squats
10plates/12plates/14plates/16plates

fst7 leg extensions
130/140/140/140/140/140/140

Walking barbell lunges 7sets
80/90/90/90/90/90/90

lying leg curls
100/110/120/120/

sitting leg curls

110/120/120/130/130

Chest Tue Aug 9 11weeks 4days out HEAVY!

Went bb only for today. got back for power. trying to really hold on to muscle. Gonna be introducing protein shakes into my diet tomorrow.

Incline Bench BB
-185x8/225x8/275x3/225x8
Flat bench BB
225x10/225x11/225x9/ 275x3 dropset 225x5
Decline Bench BB
175x10/185x10/225x8
Incline Flys
35x12/40x12/45x12/50x10

Mon aug 8 back

Energy was down today. Only had 1 carb meal before workout and gym performance suffered. Want able to push up as much weight as usual. Need better meal timing tomorrow. Need to keep the strength and intesity to hold onto mass.

Workout:
Lat pull down
130/140/150/150
Aviator grip pulldown
80/90/90
Db rows
80/90/90
Tbar row machine
50/65/70/75
Fst 7 hammer strentghiso lower lat row
65/65/65/65/65/65/65

Diet
Meal1- 10egg whites 1yolk
Meal 2- 7oz chicken 200g sweet potato
Meal 3 - 7oz chicken 200g sweet potato
Meal 4- 8oz beef 150g sweet potato
Meal 5- 7ozchicken w/greens

Meal frequency every 3hrs

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Saturday August 6 Legs in the mecca

Back squat
185x15
225x15
275x12
315x8
225x12
185x10
That was the opening of my workout. It was opening of my workout. Best leg workout ive had since the closing of koloseum gym. Great day enjoyed the best sweet potatoes ive ever eaten after the workout at sauce

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Chest august 5 friday

Incline db press
80/90/100/110
Flat db press
80/90/100/100
Hammer Press
130/130/150/150
Incline Db flys
30/32.5/35/40
Fst7 cable flys
50/50/50/50/50/50/50

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Aug 2 tuesday chest

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Monday aug 1st arms

Tris:
Pressdowns- 150/150/150150
single arm press downs- 60/60/60
kick backs- 15/20/22.5/25

bis:
bb curl supper setted with dumbell curl till failure- 70/80/80/80
db curl- 35/35/35/35
reverse grip ez curl super set with hammer curl till failure- 50/50/50/50
hammer curl- 15/15/15/15
concentration curl- 37.5/40/42.5/42.5

diet:changed frequency to 3hours
Meal1- 12 eggwhites 1oz almonds
Meal2- 7ozchicken 1cup rice
Meal2- 7oz chicken 1cup rice
Meal3- 7oz Chicken 1 cup Rice
Meal4- 7oz chicken 2tbsn PB
Meal5- 12eggwhites

Friday july 29 chest arms

Diet:

Meal1-7oz Beef 150g Sweet Potato

Meal2-7oz Chicken 150g Sweet Potato

Meal3-7oz Beef 200g Sweet Potato

Meal4-8oz Chicken 1cup oats

Meal5-7oz Chicken 1cup oats
Meal6-10Eggwhites whole 1/2cup oats

Wed july 27 back n shoulds

DIET:

Meal 1-7oz beef 1cup oats

Meal 2-6oz beef

Meal 3-8oz chicken

Meal 4-7oz beef 190g banana

Meal 5-8oz chicken 200g sweet potato

Meal 6-13eggwhites

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Mon. July 25 chest

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Fri 22 july chest

did 45 min of cardio as usual then hit a night workout, heres what i did

Incline DB press: 80x10/90x10/100x10/100x10

Hammer strength incline Press: 180x12/180x12/180x12/180x12

Flat db press:80x10/80x10/80x10/80x10

DB Flys: 35x10/35x10/35x10/35x10

FST7 Cable Cross Overs

Diet:
Meal 1- 12eggwhites 1oz Almonds 1cup1/2 oats
Meal 2- 8oz Chicken Breast
Meal 3- 8oz Chicken Breast
Meal 4- 8oz Tilapia 1oz Almonds 175gBananas
Meal 5- 8oz Tilapia
Meal 6- 8oz Chicken Breast
Meal 7- 12 Egg whites

Thurs july 21 shoulders arms

Gonna start working bodyparts twice a week and 2body parts a day with the goal being burning more calories a day. split will be 3on 1 off.

Diet:

Meal 1:7oz beef 8oz sweet potato

Meal 2:7oz beef 2 bananas

Meal 3: 13eggwhites 1 cup oats

Meal 4: 8oz Tilapia

Meal 5: 8oz Tilapia

Meal 6: 8oz chicken breast



Wed 7.20.Legs!

Crazy workout today combined milos sarcevs giant sets and hanny rambods fst7. forgot to track weights but heres what i did.
--pre exhausted legs
GIANT SET: (did this circuit 4 times)
Back squat 12 reps
hack squat 12 reps
leg press 12 reps

(not part of circuit)
smith machine back squats 4sets-12reps

(fst-7)leg extensions

Diet today:
Meal 1- 12egg whites
Meal 2- 8oz chicken breast 1 banana
Meal 3- 8oz Chicken breast 2oz almonds 8oz sweet potato
Meal 4- 8oz Tilapia 1oz almonds
Meal 5- 8oz Tilapia 1banana 1grapfruit
Meal 6- 8oz Orange Roughy broccoli
Meal 7- 12 Eggwhites 2tbsn PB

Tue jun 19 back day

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Updating for mon july 18. 15weeks out

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Sunday 17 july. lagging bodypart day

supposed to be my off day. i hit quads with shoulders. i wanted to really change it up from my usual routine for both groups. for legs i did all giant sets not going to heavy. for shoulders i did alot of work on machines. tomorrow ill post diet. im switching it up a bit.

Sat 16 july chest.

Hit chest today. Junk refeed. New diet approach, Non keto. Off day tomorrow but doubling up on cardio tomorrow

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Shoulders thur 14 july

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Wed jul 13 legs

Missed a meal. Woke up late

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Tue 12,back

Forgot to track weight on working sets

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Mon july 11, Hamstrings

Hamstrings only

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Off day

Doubled up on cardio sessions today. Non training day. Also changed meal frequency to 3-3.5hrs

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Chest day w/ diet

Tomorrow is my rest day. will be doing cardio and abs though.

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16WEEKS OUT. GAMEPLAN

Suffered a few set backs early in the year that caused me to post pone 2shows. First setback was a health issue. The Second one was a back injury in april that put me out 7weeks which im currently still feeling pain from. Come from a boxing family so its in my blood to get back up. So now here we are! 16weeks out from the Border States Classic.The official start of contest prep kill mode. Could be in better shape, but im a good shape to be 16 weeks out. My goal is to bring top notch conditioning and bring striated glutes to the stage for my first time. Im doing 45min Liss cardio a day dont expect to double up sessions for about 6weeks. My dieting approach is a ketogenic style diet. Good fat sources with no direct carb sources. only indirect carbohydrates from fiberous veggies and nuts. with that....LET THE GAMES BEGIN!