3/19 - 3/23

Finals are done now, made Dean's list again, and looking to crush my final weeks for prep for April 21st. Weight as of today was 161 so I'm definitely still making progress, and my strength has been pretty consistent, down a little bit on some lifts but consistent and stays pretty consistent throughout each workout. Home for a week so plenty of time to relax and just focus on cooking, being creative in the kitchen, and prepping myself for the final push. I feel pretty good, although I feel like that's in part because I know the show's close and see how much I've improved. Later in the day I feel a bit more tired, but nothing that I haven't become accustomed to with prep. Mixing up meals a bit since I can actually enjoy fresh cooked food and cook meals as I eat them instead of bulk cooking (like making pumpkin protein pancakes from egg whites, pure pumpkin, and oats, awesome combo). But overall I'd say I'm right on track. Plan on making sure I stay consistent and focused on my goal, and really working to make as many improvements as possible given what time I have left.

3/19

Chest and Tri's

Flat bar: 3 warms, 225 x 5, x 4, 215 x 4, 205 x 5 (drop set, 135 x 9)

In. DB press: 1 warm, 80's x 8, x 6, 75's x 7

Slight In. Fly machine: 1 warm, 140 x 11, x 11, 145 x 11 (drop set, 95 x 9, 75 x 8)

Uneven push ups: 2 sets to failure

Pressdown (short): 2 warms, 80 x 8, 87.5 x 8, x 7 (drop set, 57.5 x 10)

Lying bar ext.: 1 warm, 60 x 10, 65 x 8, 60 x 9

1 arm pressdown: 1 warm, 35 x 10, x 10 (drop set, 20 x 9)

HIIT: 34 mins, 12 intervals every 2 minutes, 5 warm and cool down

3/20

Hamstrings

Deads: 4 warms, 315 x 5, 335 x 5, 360 x 3 (rest, 10 breaths, x 2; drop set, 225 x 7)

Standing leg curl (single leg): 2 warms, 90 x 9, 95 x 8, x 6

Wide leg press: 1 warm, 658 x 10, x 10 (drop set, 478 x 9)

Stiff leg bar: 1 warm, 245 x 10, 260 x 9 (drop set, 135 x 10)

Abs: Roman chair: x 14, x 13, x 13, x 11

40 mins cardio

3/21

Cardio: HIIT (34 minutes total with 12 intervals (1 every 2 minutes) and 5 minute warm and cooldown)

Calves: 6 sets

Low-carb day

3/22

Delts and Biceps

DB laterals: 3 warms, 55's x 6 (drop, 35's x 6), x 6 (drop set, ran the rack to failure each drop)

High In. Delt press: 1 warm, 75's x 8, 80's x 8, x 6 (drop set, 50's x 7)

Upright row (wider grip): 90 x 11, x 12, x 10

ss Plate front raise: 35 x 12, x 11, x 10 (rest pause, x 5, x 4 )

Hammer curl: 2 warms, 60's x 6, 65's x 5 (drop set, 45's x 7, 35's x 6, 25's x 5)

Close grip bar curl: 2 warms, 90 x 8, 95 x 7 (rest pause, x 4)

1 arm curl machine: 1 warm, 35 x 11, 40 x 9 (drop set, 25 x 9)

HIIT: 34 mins, 12 intervals every 2 minutes, 5 warm and cool down

3/23

Quads and Low abs

Squats: 3 warms, 315 x 5, 335 x 4, 355 x 3, x 2 (drop set, 225 x 9)

Leg press: 2 warms, 978 x 9, 1018 x 8 (drop set, 568 x 10)

Leg ext. 1 warm, 255 x 10, x 9, 245 x 10 (drop set, 170 x 7, 130 x 7)

DB step ups: 47.5's x 12, x 12, x 12 (worked on the negative here)

Low abs: decline reverse crunch: 1 warm, x 14, x 11, x 10 (held 7.5 db between feet)

43 minutes cardio