PM sent back. I will keep ya posted man.

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Hit two last workouts before taking a little time off. Blasted it VERY hard and I'm certainly feeling the DOMS.

BACK 5/23:

Greg, James & I all were smashed weights together for this Friday night fun.

Wide-Grip Pulldowns 190 x 11, 200 x 8 x 7
A1- Close-Grip Chins BW for 3 sets of 6-10??
A2- Bent-Over Wide Cable Rows 150 x 12 x 11 x 10
Hammer Low Rows 180 x 9 x 9
B1- Low Lat Hammer Pulldowns 90 x 15, 95 x 13
B2- Wide Grip Row Machine 2 sets of ??

DELTS & TRIS 5/24:

James and I hit this one a little earlier. A had a little too much vodka the night before and was a little off, but I still smashed it VERY hard. One week till precontest diet, so I must enjoy the little treats now while I can.

Military Press 175 x 10 x 8 x 7
A1- Seated DB Laterals 27.5 x 15, 28.75 x 13 x 12
A2- Upright DB Rows 27.5 x 16, 28.75 x 12 x 12
Machine Shoulder Press 3 sets of 9-16 reps, with drop to front press after
Dip Machine 320 x 9 x 8 x 7
B1- Lying DB Extensions 35 x 11 x 10 x 9
B2- Bench Dips BW x 20ish x 15ish x 15ish ----> These hurt like a S.O.B. after the extensions


PRECONTEST PLAN:

I am taking off 6 days from weights to rest and heal. My joints are feeling the heavier training a bit and it has been since January since I have taken time off. Cardio begins Friday, weights Saturday & diet on Sunday!!

This will give me 16 weeks to prep. Phase 1:

- Decrease calories down to ~3500 cals (from 4000+), lowering carbs & fat
- Increase cardio up to 3 days at 20 minutes (from zero)
- Backing off the stims aside from my morning coffee. Adding ALCAR & Lean Green.
- Will stick to this plan for 3-4 weeks or as I see fit
- Posing begins at 12 weeks out

Yeah, I here ya. Postworkout typically, but now I have more time to get it in the morning if I feel up to it. As long as I get in is my motto.

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Alright, I am back after a full 7 DAYS OFF! That is right. 7 days! My knee and wrist feels better. Too bad the usually tennis elbow tendonitis is still there. Oh well, can't ask for everything.

My typical training split will remain with a few more reps (10-15) since James is only 4 weeks out and it will be a nice change of pace from the heavier training.

The two thing that will change the most will be my diet and cardio. I am dropping down to about 3500 calories and actually doing some cardio at 3 days per week. My eating pattern and food is similar but just a little less. No cheating except once per week and no alcohol.

16 WEEK OUT DIET

MEAL 1:
3/4 c oats
2 scoops Gourmet protein (has flax and some carbs)
3/4 scoop MaxPro protein
1 T green phyto foods
2 super epa

MEAL 2:
8 oz lean beef (92/8)
1 medium sweet potato
2 MaxCLA
1 c broccoli

MEAL 3:
1 scoop Gourmet
1 scoop MaxPro
1 c strawberries

PRE & DURING WORKOUT:
3 White Blood
30 g CarboMax
2 scoops Purple Wraath
10 g MaxGlutamine

POSTWORKOUT:
3 scoops Golden FinisH
2 rice cakes & 2 scoops IsoXtreme 40 minutes later

MEAL 5:
8 oz lean steak
1 serving brown rice
1 c broccoli
2 super epa

MEAL 6:
1 can tuna
1 whole egg & 1 egg white
1 c broccoli
1 slice whole wheat bread
2 MaxCLA

MEAL 7:
1 scoop MaxPro
1 scoop Gourmet
1 T natty PB

OTHER SUPPS:
Orange Triad
Ultra 40
Acetyl L-Carnitine
Lean Green


TRAINING IS UNDER WAY!!!

At first I thought easing back into training would be best since I hadn't trained muscles in 2 weeks. Who was I kidding! I have James and Greg taunting me with "DO YOU WANT YOUR PRO CARD", "16 WEEKS" and other various comments about what is to take place a few months away. I am keeping only one iPod ear piece in going forward, haha!

LEGS 6/1:
Squats 285 x 13, 295 x 10 x 11 ---> the provoking began on the 3rd set
Narrow Hacks 180 x 11, 200 x 11, 220 x 14
Walking Lunges 30, 35, 35 down & back ----> the 3rd set was for Greg who was dragging
1-Leg Curl Machine 50 x 15, 55 x 14
1-Arm Sumo DB Deads 70 x 10 each hand, 80 x 12, 90 x 13

CHEST & BIS 6/2:
A1- Flat DB Press 90 x 13, 95 x 10 x 10
A2- Standing DB Curls 37.5 x 13, 38.75 x 11 x 10
B1- Incline Hammer Press 90 x 13, 120 x 13, 130 x 11
B2- Standing Bar Curls 65 x 11, 75 x 11 x 10
C1- DB Pullovers 70 x 12, 75 x 12 x 11
C2- Assisted Dips 6 x 13 x 10 x 8 ----> SO spent at this point, haha
Across Chest Hammer Curls 30 x 15, 32.5 x 10 ----> bis no more

My legs are sore throughout my entire quads, glutes and hams. My chest and bis filled up like balloons today and it felt AWESOME! After a week of nothing, I felt deflated. Not any more!!

Tomorrow, I am hitting abs, calves and cardio.

Lower lats is right. I actually attach a close-grip attachment. I've been trying to work on lower lats and middle back thickness.

As goodskie stated, variation is key to hit the body from many different angles.

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My back is killing me, and calves, bis, you name it. Haha, NICE! Delts and tris today with fellas was fun! This 90 degree weather has made my gym hot which is awesome for kicking up the intensity a bit.

DELTS & TRIS 6/5:

Standing Military Press 135 x 11, 140 x 8 x 8
A1- Seated DB Laterals 25 x 15, 27.5 x 14 x 13
A2- Standing DB Upright Rows 25 x 15, 27.5 x 15 x 17
Seated Machine Press 100 x 15, 110 x 13, 115 x 10, drop set to front position 60 x 10
Flat EZ Skullcrushers 95 x 11 x 10 x 9
Overhead Rope Extensions 85 x 15, 90 x 12 x 10
B1- Bench Dips 25 across lap x 25, 45 x 18, drop set to bodyweight
B2- Standing DB Shrugs 90 x 20 x 20 x 20 ---> ran out of time so just grabbed some weight

15 minutes walking on an incline after.

Tris are already sore! 5 days of eating clean on my diet has leaned me out already. I'm certainly feeling much fuller after a full week back. Tomorrow is an off day to recover as I will be sore practically everywhere at that point.

You know I'm bringing it! You need to steal my intensity as well. Speaking of...

LEGS 6/7:

Squats 295 x 13, 305 x 10 x 8 ----> last set was REALLY deep A2G on a few
SLDL 295 x 20, 315 x 13 ----> much pain on these sets
1-Leg Curl Machine 55 x 12 x 11
Walking Lunges/Air Squats/Walking Lunges BW, 20, 20

Went heavy hamstrings yesterday for good ole James. Next week we will bring a little more quad blasting. My hams and back are already sore haha.

Diet is going great. After only 1 week, I can notice a BIG difference. More striations, abs and vascularity. Just getting started though. Had a cheat meal last night with the woman after leg day.

You are doing great bro! Keep up the good work and I'm looking forward to smashing weights together in 3 weeks. Back day, woot, woot!

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CHEST & BIS 6/8:

Tris were still plenty sore today still from 3 days ago making chest a little tough. Heck, my calves are still killing from 6 days ago, haha. I don't think I could have possibly forced ANY more blood into my chest & bis on this one.

A1- Flat DB Press 95 x 12 x 10 x 8
A2- Standing DB Curls 38.75 x 13, 40 x 11 x 10
B1- Incline Hammer Press 105 x 13, 115 x 12 x 12 ----> focused heavily on form and feel
B2- Barbell Curls 75 x 13, 80 x 12 x 9
C1- DB Pullovers 75 x 13, 80 x 11 x 10
C2- Dips assistance first set and then BW x 8 x 7
Across Chest Hammers 32.5 x 12, 33.75 x 9

Totally spent after. Still feel weak. Brown rice, broccoli and ground beef is cooking now though, which will pick me up.

I will be taking some this weekend at the 14-week out mark.