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