3/5 - 3/10

Everything has been consistent the past few days, and workouts have been solid. Energy levels for the most part have been good; they were a bit down on my low carb day, but I expected that. Workouts have been good and strength has been pretty consistent, even still increasing on some lifts, so the muscle's definitely not being wasted. Diet has been on point and hasn't really been too hard, as has been the case throughout prep. Weight as of today was ..... . Feel like I'm in a good spot right now but looking forward to pushing it and getting in peak condition for the upcoming shows. Weight changes haven't been that great the past week or so, but I'm still noticing small improvements in appearance, as my legs are hardening up and my midsection is tighter in certain areas (like the obliques and serratus area), so still moving forward.

Posing practice has been about 15-20 minutes every other night and noticing I'm building up the endurance needed to hold everything tight on stage. Focusing on forcing all the air out of my stomach with each pose (a bad habit I had that sometimes messed up certain shots) so that breathing doesn't mess up my presentation. Looking forward to the next 6 weeks.

3/5

Quads and Low abs

Squats: 3 warms, 315 x 5, 365 x 3, 370 x 3, x 2 (drop set, 225 x 9, 2 second pause at bottom)

Leg Extension: 2 warms, 245 x 11, x 11 (drop set, 170 x 7, 130 x 5)

Walking Lunge: 1 warm, 80's x 8, x 8, x 6

Front Squat: 1 warm, 165 x 10, x 9 (sissy to failure at end)

Abs: decline reverse crunch: x 14, x 12, x 10, x 10 --worked on controlling the negative and the contraction

35 mins cardio

3/6

Back and Calves

Pull-ups: 5 sets to failure

T-bar machine row: 2 warms, 310 x 6, 330 x 5, x 4 (rest pause: x 3, x 1)

Hammer High pulldown: 2 warms, 1 rest pause: 200 x 8, x 5, x 2

Low cable row (2 second squeeze, 3 count negative): 160 x 12, x 12, x 10

Standing Calf: 3 warms, 335 x 12, x 10, x 9 (drop set, 225 x 10, 165 x 10, then partials to failure)

35 mins cardio

3/7

Chest and Tri's

Flat DB: 3 warms, 100's x 6, x 5, x 5 (drop set, 65's x 9)

Chest dips: body weight + 30 x 8, x 8, x 7, body weight x 8

In. Db: 65's x 12, x 11, x 11

Flat press: 1 warm, 1 rest pause: 190 x 7, x 4, x 3

Tricep pressdown (long): 2 warms, 80 x 8, 87.5 x 8 (drop set, 62.5 x 6, 42.5 x 5, 30 x 5)

DB dbl kickback: 40's x 10, x 10, x 8

1 arm pressdown: 1 warm, 30 x 11, x 11 (drop set, 20 x 8, 15 x 6)

HIIT: 5 warm, 15 intervals, 8 cooldown

3/8

Calves, 5 sets

35 minutes cardio

Low carb day

3/9

Hamstrings

Deads high rep: 4 warms, 265 x 10, 280 x 10, x 8

DB leg curl: 2 warms, 70 x 8, x 7, x 5 (20 second stretch at bottom at end)

Reverse Lunge: 1 warm, 160 x 4, x 4 (drop set, body weight to failure)

Stiff leg DB: 1 warm, 100 x 11, x 10 (4 count negatives, 1 second squeeze at top)

Ab: Roman Chair: x 15, x 13, x 12, x 10

Obliques: 2 sets each side

35 minutes cardio

3/10

Delts and Biceps

Push press: 3 warms, 150 x 5, x 5 (rest pause, x 3, x 1)

1 arm cable lateral: 1 warm, 30 x 10, 35 x 10, x 9 (drop set, 25 x 7)

Rear delt raise on bench: 40's x 10, x 9, x 9

ss DB shrug: 100's x 10, x 10, x 9

In. DB curl: 2 warms, 40's x 6, x 6 (drop set, 30's x 6, 25's x 6)

Cable curl (straight bar): 2 warms, 62.5 x 9, 67.5 x 8 (drop set, 42.5 x 8, 30 x 5)

1 arm preacher hammer grip: 1 warm, 25 x 10, x 9 (3 count negative)

HIIT: 5 warm, 15 intervals, 8 cool down