b]Last night's workout:

3/17/08[/b]

AM Cardio ? 37 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Shoulders, Traps, & Abs

Dumbell Shoulder Press
warm up - 40x15
1 80x12
2 90x10
3 100x8
70x6 for 5 sets - Rollin' on 30's

Standing Dumbell Lateral Raise
1 30x15
2 35x12
3 35x12
4 40x10

Prone Incline DB Rear Delt Raise
1 30x12
2 35x10
3 40x8
4 40x8

Smith Machine Upright Row x 4 sets

1-arm Cable Lateral Raise
1 30x12 each arm
2 30x12 each arm

Traps:
Front Barbell Shrugs supersetted w/Rear Barbell Shrugs
1 225x15
2 315x12
3 315x12
4 225x15

Abs:
Hanging Leg Raises x 4 sets
Decline Crunches x 3 sets
Oblique Crunches x 2 sets

Notes: Very intense shoulder workout last night. I really wanted to put up the 110lbs dumbells on the seated dumbell press, but last night would not be the night for it. I tried but I couldn't balance them enough b/c my shoulders were already shot from the previous sets.

Tonight, I will be hitting legs and I am already psyched up for it.

b]Last night's workout:

3/18/08[/b]

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Quads, Hams & Calves
Barbell Squats
warm-up: 135x12
warm-up #2: 135x12
1 225x12
2 315x10
3 365x8
4 405x4
5 PAUSE SQUATS - 275x10

Leg Press
1 630x15
2 630x15
3 680x12
4 720x12
5 720x12

Smith Machine Lunges
1 115x12
2 135x10
3 135x10
4 135x10

Leg Extentions
1 90x15
2 110x12
3 130x10
4 70x15

Hams
Standing Leg Curl Machine x 4 sets
Lying Leg Curl x 4 sets

Calves

Tri-set - Angled Calf Machine/Bodyweight Standing Calf Raise/Calf Raise from Floor x 3 sets

Tri-set - Seated Calf Raise/Toe Raise/Heel Raise x 3 sets

Notes: I accomplished my goal last night as I absolutely killed my legs. This was an all out assault on my weak ass wheels and when the dust cleared, I was barely able to stand. I hit the treadmill for an extra 10 minutes post-workout just to help stretch out my quads. I have no doubt that I have made some improvements in my legs over the last couple of months and things will only get better as I get deeper and deeper into my contest prep.

]Last night's workout:

3/19/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Chest & Triceps
Chest
Flat Bench Barbell
warm-up - 135x12
1 225x12
2 275x8
3 315x6
4 225x8
5 225x8
6 225x8

Incline Dumbell Press
1 90x12
2 100x10
3 110x8
4 120x6
5 90x8
6 90x8

Flat Bench DB Flye
1 60x10
2 60x10
3 60x10

Incline Press Machine x 2 sets

Weighted Dips
1 BW+45x6
2 BWx12
3 BWx10

Triceps
Straight Bar Pressdown
1 90x12
2 100x10
3 100x10

EZ-bar Skull Crushers
1 95x10
2 95x10
3 105x8

Rope Pressdowns
1 65x12
2 75x10
3 75x10 drop to 50x10 drop to 35x10

Notes: I went with the classic Chest/Tri's split last night and it was another intense affair. I have been training solo lately but that has no effect on my drive, effort, or intensity. I am starting to look noticeibly leaner.

I don't think I have mentioned it in my previous workout updates but I have switched over to the CHA diet from the Cut Diet. Being as carb-sensitive as I am, I know this diet will work fantasticly as I use it to prep for the stage.

Last night's workout:

3/20/08

Cardio ? NONE

Back and Biceps
Back
Barbell Deadlifts
warm-up 135x10
1 225x15
2 315x12
3 405x8
4 315x10
5 225x15

Barbell Rows
1 225x12
2 225x10
3 225x10
4 225x10

Reverse Grip Pulldowns
1 140x15
2 180x12
3 200x10
4 210x8 drop to 140x10

Close Grip Rows
1 180x10
2 200x8
3 220x6

T-bar Rows
1 2 plates x15
2 3 plates x12
3 4 plates x10
4 5 plates x6

Assisted Wide-grip Pullups
1 BWx8 then 8 more assited
2 BWx8 then 8 more assited
3 BWx8 then 8 more assited

Biceps
Barbell Curls x 5 sets
Incline DB Curls x 3 sets
One-arm Cable Preacher Curls x 3 sets

Notes: "I still have far to go no doubt
But I'm getting closer, getting closer" Getting Closer - Billy Joel

While Marc's quoting gangsta rap, I'm quoting Billy Joel! Seriously though, it was one intense workout and I am one day closer. Each workout counts. With each rep, I come one step closer. When I step on that stage, I will do so knowing I have done every damn thing within my power to bring my best there.

Last night's workout:

3/21/08

AM Cardio: 40 minutes on treadmill. Sipped on 8 scoops of Xtend

Calves, Forearms & Abs

Calves
Standing Calf Raise x 4 sets
Toe Press on Leg Press Machine x 3 sets
Seated Calf Raise - drop set starting with 5 plates

Forearms
Wrist Crusl/Reverse Curls superset x 3 sets
Dumbell Hammer Curls x 3 sets
Behind the back Barbell Wrist Curls - close grip/wide grip superset x 3 sets

Abs
Hanging Leg Raise x 4 sets
Cable Crunches x 3 sets
Decline Crunches x 2 sets

20 Minutes of low-intensity cardio post-workout
Notes: What a capper to the end of a great week. I am going to hit the gym tomorrow as well for some legs/cardio. 1 week down - 25 to go baby!

Last night's workout:

3/22/08

Cardio: 30 minutes on treadmill. Done post-workout at a low-impact pace on a 4 incline.

Light Quads & Hams

Tip-Toe Squats on Smith Machine:
warm-up set barx25
1 135x20
2 185x15
3 225x12
4 275x10

Barbell Squats with varied stances
1 wide stance then close stance superset - 135x10each
2 wide stance then close stance superset - 135x10each
3 wide stance then close stance superset - 135x10each

Leg Extention supersetted with Walking Dumbell Lunges
1 130x10 then 40x10 steps
2 150x10 then 40x10 steps
3 170x10 then 40x10 steps
4 210x6 then 40x10 steps

Hams
Stiff Legged Deadlifts
1 135x12
2 185x10
3 225x8
4 225x8

Notes: Had a fantastic saturady leg extention. The Tip-toed squats were a great way to start things off and they really got some blood into my quads, FAST! This week I am going to start the Tri-phase Training program again. I saw some great results the first time around and I can't wait to see what I can do with it during my pre-contest run! I believe I will add some exercises here and there in order to fit what I need to accomplish. Like Marc always says...."the body is not a textbook." I always keep strict accounts of how I am feeling as far as my attitude, strength and energy levels because if they are effected negatively, then I will pull back on what I am doing.....but for now, it's full speed ahead!

On a conditioning note.....my weight has not moved all week. I am currently taking in between 1-2 gallons of water per day and I am using the CHA Diet 's 2700 calorie plan to a T. The funny thing is, I am feeling and looking a tad bit leaner than last week but the scale has stayed the same. This is awesome news and although it is extremely early in my contest prep, it has me thinking that I may come into the show in a very good place! Wait, I take that back.....

I know I am going to come into this show in the best shape of my life. This is my Pro Debut and I only get one shot at this! GAME OVER!

3/23/08 - REST DAY

3/24/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-phase Week #1 - Chest & Shoulders
Chest
Flat Bench Barbell Press
warm-up 135x10
1 275x10
2 295x8
3 315x6

Incline Dumbell Press
1 100x10
2 100x8
3 110x6

Weighted Dips
1 BW+90x10
2 BW+90x8
3 BW+90x6

Flat Bench DB Flyes
1 65x10
2 65x10
3 65x10

Shoulders:
Seated DB Press
1 75x10
2 75x8
3 75x6

Leaning 1-arm DB Laterals
1 30x10
2 35x8
3 35x6

Reverse Pec Dec Flyes
1 130x10
2 160x8
3 180x6

Standing DB Front Raise
1 30x10
2 35x8
3 35x6

Abs
Decline Leg Raises x 3 sets
Decline Sit-ups x 3 sets
Hanging Leg Raises x 3 sets

Notes: Today was the start of the Tri-phase program. I ran the program a couple of months ago and Derek suggested that I run it again. I really enjoyed the structure of the program and I believe it will be great in my contest prep training. I will add exercises as I see fit. If I feel like I need to do a little more or I need to substitute an exercise here or there, I will do so. Remember - "THE BODY IS NOT A TEXTBOOK!"

Last night's workout:

3/25/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #1) - Quads, Hams & Calves
Quads:
Deep Barbell Squats
warm-up 135x15
1 225x10
2 275x10
3 315x8
4 375x6
5 275x8

Hack Squats
1 180x10
2 270x8
3 360x6
4 180x10
5 180x6
(10 seconds rest between sets 4 and 5)

Leg Press
1 540x30 reps

Hams:
Lying Leg Curl x 4 sets
Seated Leg Curl x 3 sets

Calves:
Seated Calf Raise x 4 sets
Standing Calf Rasie x 3 sets

Notes: Another awesome leg day in the books. I took my squats extra deep and I rested for a decent amount of time in between sets. All in all, it was a great workout but I plan to hit legs again on Saturday!

Last night's workout:

3/26/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Just Cardio and Abs Baby!

Abs:
Swiss Ball Cunches x 4 sets
V-ups x 3 sets
Cable Crunches x 3 sets

Notes: Like I said above, it was just a day for cardio and abs. Tonight I will hit Back with a vengence. I did a little posing last night and I feel like I am getting leaner a tiny bit every day.

I am also getting in the mode where I start to think about music for my posing routine. Every song I hear, I think about if it would be good to incorperate it into a possible routine. I have a bunch of ideas floating around and I will start to mess around with some music in the next couple of weeks.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out www.scivationbooks.com for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: www.Musclekc.com

Last night's workout:

3/27/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #1) Back and Traps
Back:
Barbell Deadlift
warm-up 135x15
warm-up #2 135x15
1 315x10
2 405x8
3 455x3 - YEAH BUDDY
4 315x10

Wide-grip Pulldown
1 200x10
2 220x8
3 240x6

Barbell Rows
1 225x10
2 245x8
3 275x6

Seated Rows
1 200x10
2 220x8
3 240x6

Dumbell Rows
1 100x10
2 110x8
3 115x6

Pull-ups
1 BWx10
2 BWx8
3 BWx8

Traps:
Barbell Shrugs
1 315x10
2 405x8
3 405x8

Dumbell Shrugs
1 130x10
2 140x8
3 140x8

Notes: Another SICK workout in the books! My back was pumped to the max. I almost took out the camera b/c I wanted to score some deadlift video and I am still pissed I did not do it! 455x3 reps is a pretty decent pull for me, especially when dieting.

This almost wraps up about 2 weeks of contest prep for me. Things are going well. The Diet is spot-on and the training is intense as ever. Tomorrow will mark 24 weeks out. I can feel the focus tightening with every passing day and I can only imagine the possibilites that this 26 week contest prep will bring.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2500

check out www.scivationbooks.com for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: www.Musclekc.com

Last night's workout:

3/28/08

PM Cardio :35 minutes on treadmill done post-workout

Arms - Tri-phase Style Week #1

Biceps
Standing Barbell Curls
warm up barx15
1 65x12
2 85x10
3 105x8
4 115x6

Seated Preacher Curls
1 75x10
2 95x10
3 105x8
4 105x8

Incline DB Curls
1 30x10
2 40x8
3 40x8

Seated High Bicep Curl Machine x 4 sets

Triceps
Decline Skull Crushers
1 75x15
2 95x12
3 105x10
4 115x8

Cable Pressdowns
1 100x10
2 110x8
3 120x6

Seated Overhead DB Extention
1 80x10
2 90x8
3 110x6

Forearms:
Behind The Back Wrist Curls x 3 sets
Barbell Wrist Curl/Reverse Curl Superset x 3 sets

Notes: SICK PUMP today! It was friday afternoon and there was a intense vibe in the air! I got to hit arms with my friend Gus and we pushed each other beyond what both of us had originally intended. I was so focused and all those little veins that have been sleeping over the past couple of months have started to creep out! Here we go!

Billy Joel! Is that what you listen to when you train? C'mon man.

Your pro debut is just around the corner. Keep training hard and kick some butt in KC!

Last night's workout:

3/31/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #2) - Chest and Shoulders

Flat Bench Barbell
warm-up 135x15
1 225x10
2 275x6
3 295x6
4 315x4
5 315x4

Incline Barbell
1 185x10
2 225x6
3 245x6
4 275x4

Dips
1 BWX15
2 BWX15
3 BWX15

Flat Bench DB Flye
1 50x10
2 60x10
3 60x10
4 60x10

Cable Crossovers x 3 sets

Shoulders
Standing Barbell Press
1 135x10
2 155x6
3 155x6

Cable Lateral Raise x 3 sets

Bent Over Laterals x 3 sets

Reverse Pec Deck Flyes x 4 sets

Notes: Last night's workout was right on the money. I was able to work out with an insane amount of intensity and focus. This is the type of workout that I need to have from here on in. In between sets I was able to watch my new main man Johan Santana breeze through the Marlins for his first win of the year. It is pretty hard to think about but by the time the baseball season will be comming to a close, I will be about ready to hit the Pro stage.

Today marks 164 days out!

The 2 darker pics were taken last night - post workout. The other one was taken this morning - post cardio.

[QUOTE=Lando33;147952171]Last night's workout:

4/1/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #2) Quads, Hams & Calves

Quads
Barbell Squats
warm-up 135x12
1 225x12
2 315x10
3 365x8
4 405x6
This is where the fun began!
5 406x6 ---> 315x10 ---> 225x10 ---> 135x15

Superset: Leg Extentions w/Hack Squats
1 130x10 w/ 2 plates x 12
2 150x10 w/ 2 plates x 10
3 170x10 w/ 3 plates x10
4 just hacks - 3 plates x 15

One-legged Leg Press
1 270x12 each leg
2 270x12 each leg
3 270x12 each leg ---> 270 with both legs x 30 reps

Hamstrings
Standing Leg Curl x 4 sets
Seated Leg Curl x 3 sets with a drop on the last set

Calves
Seated Calf Raises x 4 sets - with a Semper-style drop set on the 4th set!
Standing Calf Raise on Smith Machine - 3 sets of 15-20 reps

Notes: This was an old-fashioned "see how much you can take" type of leg day! Intensity was through the roof and I literally was limping out of the gym. These are the type of days that will seperate me from the rest of the pack.

Last night's workout:

4/3/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Notes: Last night, i hit some poses for about 20 minutes and then went off to bed. In the process, I neglected to set my alarm. Now, in a situation like this, you might think that I would have over-slept this morning but this is prep-time baby.....the next thing i knew, it was 6:00 am and my body knew it was time to get up and hit the gym for some morning cardio - no alarm needed to wake me! This means that I am locked in - with only ONE thing on my mind....getting to the stage and bringing my absolute best.

Last night's workout:

4/4/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Biceps, Triceps & Forearms - Tri-Phase Style (Week #2)

Seated Preacher Curl
warm up x 15
1 75x10
2 95x8
3 125x6
4 125x6

Wide-grip Barbell Curls
1 65x10
2 85x8
3 105x6

Standing DB Curl
1 35x10
2 40x8
3 45x6

Slow-rep Preacher Machine Curls x 4 sets

Triceps
Close-grip Bench Press on Smith Machine
1 225x10
2 275x8
3 275x6

V-bar Pressdown
1 100x10
2 120x8
3 130x6 drop to 70x10 drop to 40x10

Skull Crushers x 3 sets

1-arm BD Extentions x 2 sets

Forearms -
Standing DB Hammer Curls
1 35x12
2 40x10
3 40x10

Behind the Back Wrist Curl -
wide grip x 10 supersetted with close grip x 10 @ 95lbs

Barbell Wrist Curls x 3 sets

Notes: Another sick ass arms workout! This week has been an amazing pre-contest week - my intensity is at an all time high and my focus is getting tigher by the day. With each passing day, I get one step closer to where I am going to be! 23 weeks from Saturday!

]Last night's workout:

4/6/08

Cardio ? 40 minutes on treadmill.
Sipped on 8 scoops of Xtend before and during cardio.

Cardio and Abs only

Abs: Hanging Leg Raises
Decline Crunches
Oblique Crunches

Notes: Progress Pics - taken 4/7/08

Yesterday's workout:

4/9/08 - Cardio & Abs

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

4/10/08

Post- workout Cardio - 40 minutes on treadmill.

Back - Tri-Phase Style (Week #3)
Barbell Deadlift
warm-up 135x12
1 225x12
2 315x10
3 406x6
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4 225x12

Barbell Rows
1 225x10
2 275x8
3 275x8
BB Rows w/ Underhand Grip
1 225x10
2 225x10

Lat Pulldown x 3 sets

Hammer Strength Rows x 3 sets

Notes: I willl be doing a bunch of traveling starting this evening, so I don't know how much I will be able to update my log but I sure as hell will not miss a cardio or weight training session.

Great backworkout this morning. It was intense from start to finish and I even had time to snap a couple of pics along the way.