2/23 - 2/27

So far everything seems to be going really well. Weight as of today was 163.1, which was nice to see, since it means my metabolism is still responding well to everything and the decrease is slow, but my strength is holding and sometimes increasing. It's the lightest I've ever been but I look as heavy as I actually weighed in the off-season (people have guessed that I still weigh over 170). Energy levels are pretty good throughout the day, and dip later on as I taper my carbs. Veggies have been my best friend when it comes to staying full and eating a little more volume on low-carb days. Still adding in sauces like mustard, reduced sodium hot sauce, and Walden Farms' products, and keeping water through the roof. But overall the dieting part is just 2nd nature now, no thought or anything involved. Workouts are solid, and adding in a little extra cardio has really paid off. If I can be ready early, just makes it easier.

Also been posing every other night for about 15 minutes or so. Hoping this helps bring in details due to the isometric contractions. But overall this prep has been awesome, and really thinking this will be my best package on stage to date. Tomorrow will be a low carb day, followed by Quads and Abs and a High-carb day on Wednesday

2/23

Quads and Abs

Squats: 3 warms, 335 x 5, 365 x 3, x 3, 370 x 2 (drop set, 225 x 8)

Leg extension: 2 warms, 240 x 11, x 10 (drop set, 180 x 7, 140 x 7, 100 x 5)

Walking db lunge: 1 warm, 70's x 8, x 8, x 8 (controlled negatives and squeeze at top)

Front squat: 165 x 11, x 11, x 9

Low abs: Roman Chair: 1 warm, x 15 x 13, x 12

30 mins cardio

2/24

Back and Calves

Pull-ups: 5 sets to failure (slow, controlled negatives)

T-bar (machine type-t-bar): 2 warms, 290 x 6, 300 x 6, 310 x 5 (rest pause, x 2, x 2)

Low pulley row: 1 warm, 180 x 10, 180 x 10, x 8 (drop set, 120 x 9, 100 x 8)

High pulldown: 1 warm, 180 x 11, x 8 (rest pause, x 4, x 3)

Standing calf: 3 warms, 295 x 10 x 10, 305 x 9 (drop set, 225 x 9, 185 x 7 with x-reps to failure)

35 mins cardio

2/25

Chest and Tri's

Flat Db: 3 warm, 100's x 6, x 6, x 5 (drop set, 60's x 8)

Chest Dips: bodyweight + 25: x 8, x 8, x 7, x 5 (bodyweight x 7)

In. Db: 65's x 12, x 10, x 10 (30 second stretch at bottom)

Flat press: 2 warms, 1 rest pause: 195 x 7, x 3, x 2

Tricep press (long): 2 warms, 80 x 9, x 8 (drop set, 62.5 x 10, 50 x 7)

DB dbl kickback: 35's x 11, x 10, x 10 (drop set, 15's x 8)

1 arm press: 1 warm, 30 x 11, x 11 (rest pause, x 7, x 3)

HIIT: 5 warm, 15 intervals, 8 cool down

2/26

Hamstrings

Deads high reps: 4 warms, 265 x 10, 270 x 10, x 9

DB leg curl: 2 warms, 50 x 8, x 8, x 7

Reverse lunge: 1 warm, 155 x 4, x 4 (drop set, unweighted to failure)

Stiff leg DB: 1 warm, 100's x 11, x 10

Abs: Decline board: x 15, x 13, x 13, x 12

35 mins cardio

2/27

Delts and Biceps

Seated Bar press: 3 warms, 150 x 6, x 5 (rest pause, x 3, x 2)

1 arm cable lateral: 1 warm, 25 x 8, x 8, 27.5 x 7 (drop set, 15 x 8)

Rear delt raise: 55's x 10, x 10, x 9

ss DB shrug: 90's x 10, x 10, x 10

In. Db curl: 2 warms, 45's x 5, 40's x 6 (rest pause, x 4, x 2; drop set, 20's x 7)

Cable curl (straight bar attachment): 2 warms, 62.5 x 8, x 6 (drop set, 52.5 x 6, 42.5 x 7)

1 arm preacher: 1 warm, 30 x 11, x 11

HIIT: 5 warm, 15 intervals, 9 cool down

2/19 - 2/22

Lately everything has been pretty good. Working through the first round of the 3rd routine and liking it so far. High rep deads were a killer and definitely shocked my body, and the pull-ups were good, really focused on the stretch and the contraction at the top. Did this for a lot of movements, since I'm really trying to go heavy, but focus on bringing out fine details. Energy levels have been decent, lower on some days, but it's normal to me. Weight as of today was 164.5, probably the lightest I've ever been, but also the leanest, and still going! Added on a little extra cardio here and there just to keep my metabolism going at a high rate, and using the stair mill more, since it seems to be keeping my legs full and strong.

Diet has been on point, and switched a few food choices around. For example, I'm using oatmeal for breakfast instead of grits, and lowering the amount of waxy maize taken in post-workout. Not sure if the carbs for breakfast make a difference in terms of helping my body burn fat, but felt like it was beneficial. If it's not that big of a difference I'll switch back and forth.. Also been using more fish and chicken and less red meat too. But no real drastic changes.

All in all everything feels good. Working on posing a bit more now too, hoping that helps bring out detail and helps me stay relaxed on stage. Excited to get back on stage.

2/19

Chest and Tri's

Flat Db: 3 warm, 100's x 6, x 5, x 3 (drop set, 60's x 7)

Chest Dips: bodyweight + 20: x 8, x 8, x 8, x 6 (bodyweight x 8)

In. Db: 65's x 11, x 10, x 10

Flat press: 2 warms, 1 rest pause: 185 x 7, x 4, x 3

Tricep press (long): 2 warms, 80 x 8, x 8 (drop set, 62.5 x 9, 45 x 7)

DB dbl kickback: 30's x 11, 35's x 10, x 10

1 arm press: 1 warm, 30 x 11, x 10 (rest pause, x 6, x 4)

HIIT: 5 warm, 13 intervals, 10 cool down

2/20

Hamstrings

Deads: 4 warms, 245 x 11, 255 x 10, 265 x 10

DB leg curl: 2 warms, 45 x 8, x 8, 50 x 8 (controlled negative, held contraction)

Reverse Lunge: 1 warm, 135 x 4 (each side), 145 x 4 (drop set, unweighted x 10)

Stiff leg DB: 1 warm, 90 x 11, x 10 (3 sec. negative)

Abs: Decline sit ups: x 14, x 13, x 13, x 11 (15 seconed pause, x 7)

35 mins cardio

2/21

"Off day", low carb day

Calves: 5 sets

35 minutes cardio

2/22

Delts and Biceps

Push Press: 3 warms, 140 x 6, x 5 (rest pause, x 3, x 3)

Cable laterals: 1 warm, 20 x 10, x 10, 22.5 x 9 (drop set, 10 x 9) (controlled negative)

Rear delt raise: 50's x 10, 45's x 10, 40's x 9

ss DB shrug: 85's x 10, x 9, x 9 (3 second negative)

In. Db curl: 2 warms, 45's x 5, x 5 (rest pause, x 3, x 3, drop 25's x 7)

Cable Curl: 2 warms, 62.5 x 8, x 7 (drop set, 45 x 6, 30 x 6)

1 arm preacher: 1 warm, 30 x 10, x 10 (slow negatives)

HIIT: 5 warm, 15 intervals, 10 cool down

2/14-2/18

Everything seems to be going according to plan. Weight was still at 165 even after the high carb day. Hit back and calves today, energy was good, and was pleased with the strength. Liking the new routine so far, and really focusing on form and the contractions of the muscles in each workout. Been utilizing the stair-mill more for cardio and liking how my legs feel from it (fatigued, but seem to stay fuller and weight seems to drop a bit whenever I kick up the use of this machine for cardio). All in all everything seems good. Energy levels throughout the day are pretty stable, but tend to be tired at the end of the day. Looking forward to the show even more now that it's 9 weeks away (8 weeks and 6 days of this post being published lol). Hope to really bring the best conditioning that I can above all else, but trying to be as complete as possible as well.

2/14

Hamstrings

Stiff leg deads: 4 warms, 245 x 8, 275 x 6, x 5 (rest pause, x 3, x 2)

Glute Ham: 4 sets: x 10, x 9, x 9, x 7

Split Squat: 1 warm, 145 x 8, x 7

Good mornings: 1 warm, 185 x 12, x 12 (drop set, 155 x 8 )

Abs: Hammer strength ab crunch: 85 x 13, 80 x 12, x 10, 70 x 11

35 mins cardio

2/15

"Off" day

Calves: 6 sets

Cardio 35 minutes

2/16

Delts and Biceps

DB press: 3 warms, 85's x 7, x 7 (drop set, 65's x 6, 40's x 6)

Bar shrug: 2 warms, 275 x 8, rest pause 275 x 7, x 4, x 2

Front bar raise (underhand, elbows bent): 70 x 12, x 12, x 12 -- controlled negatives

ss Rear delt raise on bench: 45's x 11, x 9, 40's x 10 (drop set, 25's x 7)

Bar curl: 3 warms, 115 x 5, rest pause: 115 x 5, x 2, x 1

Alt. DB curl: 1 warm, 45 x 8, x 8, x 6

Conc. Curl: 1 warm, 40 x 10, x 10 (drop set, 30 x 6, 20 x 6)

HIIT Cardio: 5 warmup, 12 intervals, 10 cooldown

2/17

Quads and Low abs

Squats: 3 warms, 315 x 5, 335 x 5, 365 x 3, x 2 (225 x 9, sat at the bottom for 1 count)

Leg extension: 2 warms, 240 x 10, x 9 (drop set, 190 x 7, 140 x 6, 100 x 6, squeeze each rep on drop sets)

Walking db lunge: 1 warm, 60's x 8, 65's x 8, x 8 (controlled negatives and squeeze at top)

Front squat: 155 x 12, 165 x 11, x 10 (sat in the bottom of it, free, not smith front squats this time)

Low abs: Decline ab board: 1 warm, x 14, x 13, x 11

30 mins cardio

2/18

Back and Calves

Pull-ups: 5 sets to failure (slow, controlled negatives were my focus here)

T-bar (machine type-t-bar): 2 warms, 270 x 6, 290 x 6, 300 x 5 (rest pause, x 3, x 2)

Low pulley row: 1 warm, 180 x 10, 180 x 9, 160 x 11 (drop set, 120 x 10, 100 x 8)

High pulldown: 1 warm, 170 x 13, 180 x 8 (rest pause, x 5, x 3)

Standing calf: 3 warms, 275 x 11, 285 x 10, 295 x 10 (drop set, 225 x 8, 185 x 7 with x-reps to failure)

35 mins cardio

2/7-2/13

So far everything is going according to plan. Strength is solid, weight is slowly coming down, and actually feel pretty good at the moment. Low carb day felt a bit sluggish, but I've come to expect that (although low carb days have taught me to love salads and green vegetables haha, the amount of volume I get out of them is nice). Weight didn't change even after the high carb day, so I know I'm getting leaner even when I put water and glycogen back in. The extra cardio I've been doing walking with my girlfriend has been good, and allows me to add in a little extra work without overdoing it. I'm pretty happy with everything and know the next 9 weeks (a little over) will fly by.

2/7

Chest and Tri's (figures that the 100's go missing from the gym, turns out they were getting replaced since the one broke off the handle, although the problem's been fixed as of writing this)

Slight In. Db: 3 warms, 95's x 7, x 6, x 6

Flat bar press: 2 warms, 220 x 5, x 5, x 5 (drop set, 185 x 4, 135 x 7)

Chest Dip: 3 sets to failure

In. Db press x reps: 75's x 11, 70's x 10 (30 second stretch at failure)

Tri dip: 3 sets to failure ( count negatives)

Rope pressdown: 52.5 x 11, x 10, x 10 (drop set, 42.5 x 8, 32.5 x 7, 25 x 7)

Reverse Pressdown: 57.5 x 12, x 12 (drop set, 52.5 x 6, 42.5 x 6)

HIIT: 5 warm, 10 intervals, 10 cooldown

2/8
Hamstrings

Stiff leg deads: 4 warms, 250 x 6, 265 x 6, x 6

Glute ham: 4 sets, x 10, x 9, x 8, x 7

Split squat: 1 warm, 140 x 8, x 8 (drop set, 115 x 7)

Good morning: 1 warm, 185 x 12, x 11 (drop set, 135 x 12)

Abs: (Hammer strengh Ab crunch): 85 x 11, x 11, x 11 x 80 x 12
35 mins cardio

2/9

Delts and Biceps

DB press: 3 warms, 80's x 7, x 7 (drop set, 60's x 7, 45's x 7)

Bar shrug: 2 warms, 265 x 8, rest pause: 265 x 7, x 3, x 2 (10 breaths between)

Front bar raise (underhand, elbows bent): 70 x 12, x 12, x 11 (slow negatives)

ss Rear delt raise on bench: 40's x 11, x 10, x 10 (drop set, 25's x 8) (3 count negatives)

Bar curl: 3 warms, 110 x 6, rest pause, 110 x 5, x 2, x 1 (10 breaths between)

Alt. DB curl: 1 warm, 40 x 8, x 8, x 7

Conc. Curl: 1 warm, 40 x 10, x 9 (drop set, 30 x 7, 20 x 7)

HIIT Cardio: 5 warmup, 10 intervals, 10 cooldown

2/10

Calves: 5 sets

30 minutes cardio

2/11

Quads and Abs

Squat: 3 warms, 335 x 5, x 5, 365 x 3, x 2 (drop set, 225 x 10)

V-squat: 2 warms, 335 x 6, 350 x 6 (drop set, 260 x 9)

Sissy Squat: 3 sets, x 13, x 12, x 10 (5 count negative)

Leg extension: 1 warm, 240 x 10, 245 x 10, x 9 (drop set, 170 x 8, 130 x 6)

Low abs (decline board sit ups w/ 3 second negative): 1 warm, x 14, x 12, x 11

35 mins cardio

2/12

Back and Calves

Lat pulldown palms in (hammer strength): 3 warms, 220 x 6, 230 x 6, 230 x 6 (drop set, 150 x 9)

DB bent over row: 2 warms, 100 x 6, x 6, x 6 (drop set, 65 x 9)

Close high hammer row: 1 warm, 180 x 11, 190 x 10, x 9 (drop set, 150 x 7, 110 x 8)

Bent over row: 2 warms, rest pause: 230 x 8, x 3, x 2

Standing calf: 3 warms, 225 x 14, 240 x 11, x 10 (drop set, 165 x 12, squeeze at top)

35 minutes cardio

2/13

Chest and Tri's

Slight In. DB: 3 warms, 100's x 6, 95's x 6, x 5 (drop set, 70's x 6, 50's x 5)

Flat bench: 2 warms, 225 x 5, 215 x 6, x 4 (rest pause, x 3, x 1)

Chest dips: 3 sets to failure

In. Db x reps: 75's x 8, 65's x 10 (30 second stretch at bottom)

Tricep dips: 3 sets, 2 to failure, 1 rest-pause: x 8, x 5, x 3

Rope: 57.5 x 12, x 11, x 11 (drop set, 50 x 4, 42.5 x 8, 30 x 8)

Underhand: 57.5 x 12, x 10 (drop set, 42.5 x 8, 30 x 7, 25 x 7)

HIIT: 5 warm up, 10 intervals, 10 cooldown

2/4 - 2/6

Nice weekend and kept the diet right on point on Sunday. Energy levels were down on Saturday since it was a low carb day and did cardio, but felt better yesterday and now I feel right back to normal. Didn't weigh myself today but I try not to since I usually tend to go up a very little bit after a high carb day (don't need to mess with myself mentally). Strength is still awesome and increasing on a lot of principle lifts; I'm apparently eating enough to help maintain the muscle mass I have (if not gain) but still lose body fat. Liking how things are shaping up and really feeling good through my workouts.

Side Note: Walks at night with my girlfriend have been nice, and are adding extra cardio in. Since neither of us are really booking it I don't have to worry about overdoing it (plus I always have bcaa's with me anyway) and it's just a good way to maybe add a little extra work into my day, while still staying out of a muscle-wasting zone. She knows it's a good thing for me and she likes going on walks in general, so just a good way for some light, leisurely, but extra cardio. Plus helps my legs feel a bit less sore too actually.

2/4

Cardio: 30 minutes

Evening: 60 minutes light walking in the city

2/5

Quads and Low abs

Squats: 3 warms, 315 x 6, 335 x 5, 360 x 3, x 2 (225 x 8 drop set)

V squat: 2 warms, 335 x 6, x 6

Sissy squat: 3 sets, x 13, x 12, x 12 (4 second negatives, 1 second stretch at bottom)

Leg extension: 1 warm, 240 x 10, x 9, x 8 (lower weight since I switched up the order of this and sissy squats, quads were about to explode from the pump though)

Roman Chair: 1 warm, holding 10 lb plate: x 15, x 13, x 11

30 minutes cardio

2/6

Back and Calves

Hammer strength Lat pulldown palm in: 3 warms, 220 x 6, 230 x 5, x 5 (drop set, 2 drops to failure)

Db row: 2 warms, 100's x 6, x 6, rest-pause x 6, x 3, x 2

Close hammer high row: 1 warm, 160 x 12, 180 x 10, x 10 (drop set, 140 x 6, 120 x 7)

Bent over row: 2 warms, rest-pause 225 x 8, x 5, x 4 (drop, 135 x 7)

Standing calf: 3 warms, 225 x 14, x 13, x 12 (drop set, 135 x 10, 2 second squeeze at the top on each)

35 minutes cardio

1/30-2/3

Everything is going as it should, and feel pretty good at this point. Weight as of today was 166.8, and definitely noticing some changes physically. Strength is still there, down on 1 or 2 movements but mostly just to work a bit on the contraction and the negative part of the movement. Otherwise, there's been no drop and I still feel really strong in all of my workouts. Cardio has been good and little things like walks at night and doing an extra cardio session per week have really helped kick my metabolism up. Feeling good, but a little tired on some days; fatigue in a way comes with the territory though lol. Recovery on the current split has been great and haven't really needed many off days, since I'm seeing progress and feeling good. Glutes are starting to show a few lines and abs and obliques are hardening up too. Before my competitive season is over, I know I can at least achieve my personal goal of striated glutes haha, something to shoot for for me more or less.

Tomorrow will just be cardio and low carbs for the day, followed by my high carb day and quads on Sunday. Progress pics will be taken at some point this weekend. 11 weeks out and getting more and more excited.

1/30

Quads and Low Abs

Squat: 3 warms, 315 x 6, 350 x 4, x 3 (drop set, 225 x 8)

V-squat: 2 warms, 310 x 6 x 8, 330 x 6 (drop set, 270 x 8, 230 x 7)

Leg ext.: 1 warm, 240 x 10, 245 x 9, x 9 (drop set, 210 x 4, 170 x 6)

Sissy squat: 3 working: x 13, x 12, x 11 (4 second negatives)

Low abs: Roman Chair: 1 warm, x 15, x 13, x 12 (4 second negative)
25 mins cardio

Evening: 10 minutes cardio

1/31
Back and Calves

Lat palms in (hammer strength): 3 warms, 190 x 6, 210 x 6, x 5

DB bent over row: 2 warms, 100 x 6, x 6, x 4

Close high hammer row: 1 warm, 160 x 10, 170 x 10, x 9 (drop set, 140 x 7, 120 x 7)

Bent over row (rest pause) : 2 warms, 225 x 6, x 4, x 3

Stand calf: 3 warms, 215 x 14, x 14, 225 x 12 (drop set, 180 x 14, 130 x 9)

35 mins cardio

2/1

Chest and Tri's

Slight In. Db: 3 warms, 95's x 6, 100's x 5, x 4

Flat bar press: 2 warms, 215 x 6, x 5, x 5 (drop set, 185 x 5, 135 x 6)

Chest Dip: 3 sets to failure

In. Db press x reps: 70's x 11, 65's x 11 (30 second stretch at failure)

Tri dip: b.w. + 30 lbs, 3 sets to failure (drop set on last set, no dumbbell added)

Rope pressdown: 52.5 x 10, x 10, x 8 (drop set, 42.5 x 9, 32.5 x 8, 25 x 7)

Reverse Pressdown: 57.5 x 12, x 12 (drop set, 52.5 x 7, 42.5 x 6)

HIIT: 5 warm, 10 intervals, 10 cooldown

2/2
Hamstrings

Stiff leg deads: 4 warms, 245 x 7, 250 x 6, 255 x 5

Glute ham: 4 sets, x 9, x 8, x 8, x 8

Split squat: 1 warm, 135 x 8, x 7 (drop set, 95 x 10)

Good morning: 1 warm, 185 x 10, x 10 (drop set, 135 x 12)

Abs: (Hammer strengh Ab crunch): 80 x 11, x 11, 70 x 10, x 10
35 mins cardio

2/3

Delts and Biceps

DB press: 3 warms, 80's x 7, x 6 (drop set, 65's x 7, 50's x 7, 40's x 6)

Bar shrug: 2 warms, 245 x 8, rest pause: 245 x 7, x 5, x 2 (10 breaths between)

Front bar raise (underhand, elbows bent): 70 x 12, x 12, x 10 (slow negatives)

ss Rear delt raise on bench: 35's x 11, x 10, x 9 (drop set, 25's x 9) (3 count negatives)

Bar curl: 3 warms, 105 x 6, rest pause, 105 x 5, x 3, x 3 (10 breaths between)

Alt. DB curl: 1 warm, 40 x 8, x 7, 35 x 8

Conc. Curl: 1 warm, 35 x 10, 35 x 10 (drop set, 25 x 8, 20 x 7)

HIIT Cardio: 5 warmup, 10 intervals, 10 cooldown