3/24 - 3/28

Bit of catch up here since I've been relaxing after a successful term and spending time with friends and family, while still crushing it at the gym. Workouts have been solid and strength has been very consistent, and hardly any drops throughout the entire contest prep process. At this bodyweight, I've set a few PR's over the course of prep, and am really satisfied with all the progress I've made. Even when strength drops slightly, I still use negatives, drop sets, and rest-pauses to keep the intensity high and the muscle stimulated. Weight is currently sitting at 160.9 as of yesterday, so still slowly coming down, but maintaining size. Noticing small changes every few days, and energy levels are pretty stable. Towards the end of the day they start declining, but I get through it, although some people have said I've seemed out of it later in the evening. But hey, I still do well, and spreading my carbs out a bit more has really helped minimize sluggishness. Legs are probably the best they've ever looked, period lol, and my midsection has never been this good before. Looking back at past contest photos I've already won because I've already beaten my previous best condition by a long shot, so I'm very proud of myself and grateful for everything you've done to help me reach this goal, Joe. That, and looks like I might have striated glutes before all is said and done (one of my own, personal goals lol).

Diet has been easy as I've made sure to flavor and spice up all of my food; doing so has made me realize I would miss my diet the way it is if I weren't able to eat this way haha. And I've learned to be creative with some of my meals. Made a zero carb, zero fat cinnamon roll from egg whites, cinnamon, and vanilla protein powder, and "protein ice cream" from fat free plain greek yogurt, casein, and a dash of raw cocoa, just to name a few of the more interesting ideas. Tastes like I'm cheating, only it's wholesome, quality food that fits me perfectly.

Overall I'm loving where I stand, and looking forward to the next few weeks. But really looking forward to getting on stage, definitely going to have fun, and definitely going to enjoy some good quality food once my run of shows is over.

3/24

Back and Calves

Lat pulldown Wide: 3 warms, 220 x 6, x 5, x 5 (drop set, 180 x 5, 100 x 7)

Bent over row: 2 warms, 225 x 6, 245 x 6, x 4 (drop set, 135 x 10)

1 arm cable row: 1 warm,70 x 10, 80 x 10, x 10 (drop set, 50 x 6)

Pullover (cable): 1 warm, 70 x 11, x 9 (drop set, 52.5 x 6, 40 x 6)

Seated Hammer Strength calf: 3 warms, 150 x 14, x 13, x 11 (rest pause, x 6, x 3)

HIIT: 5 warms, 24 minutes (intervals every 2 minutes as instructed), 5 cooldown

3/25

Chest and Tri's

Flat bar: 3 warms, 215 x 5, x 5, x 3 (drop set, 185 x 4, 135 x 8)

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

Slight In. Fly machine: 1 warm, 140 x 11, 145 x 10, x 9 (drop set, 115 x 8, 90 x 6)

Uneven push ups: 2 sets to failure

Pressdown (short): 2 warms, 80 x 8, 87.5 x 8, x 8 (drop set, 62.5 x 10)

Lying bar ext.: 1 warm, 60 x 10, x 10, x 9 (slowed down the negatives this time around)

1 arm pressdown: 1 warm, 30 x 11, x 10 (drop set, 20 x 8)

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

3/26

Hamstrings

Deads: 4 warms, 315 x 5, 340 x 4, 365 x 3 (PR at bodyweight)

Lying leg curl: 2 warms, 130 x 8, 140 x 8, x 6 (drop set, 110 x 6, 90 x 6)

Wide leg press: 1 warm, 658 x 10, 708 x 10 (drop set, 478 x 7)

Stiff leg bar: 1 warm, 245 x 10, 260 x 10 (drop set, 135 x 10, 3 count negative on drop set)

Abs: Decline reverse crunch: x 14, x 14, x 12, x 11

40 mins cardio

3/27

Cardio: 40 minutes

Low-carb day

3/28

Delts and Biceps

DB laterals: 3 warms, 55's x 6, x 6, x 5 (drop set, drop 10 lbs each time down to 10's, to failure each set)

High In. Delt press: 1 warm, 75's x 8, x 8, x 7 (3 count negatives; drop set, 50's x 6)

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

ss Plate front raise: 45 x 11, x 10, x 10

Hammer curl: 2 warms, 65's x 5, x 4 (drop set, 45's x 6, 35's x 6, 25's x 5, 15's x 6)

Close grip bar curl: 2 warms, 90 x 8, 95 x 8

1 arm preacher curl machine: 1 warm, 35 x 11, x 10 (drop set, 25 x 8)

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