Last night's workout:

4/15/08

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

Quads, Hams & Calves - Tri-Phase Style (Week #4)
Barbell Squats
warm-up 135x12
1 225x12
2 315x12
3 365x11
4 405x10 HELL YEAH
5 315x8 drop to 225x10 drop to 135x15

Leg Press
1 630x15
2 630x15
3 680x15
4 680x15

DB Lunges
1 40x12
2 40x10
3 40x10

Seated Leg Extentions
1 130x12
2 150x10
3 170x8
4 170x8

Hams
Lying Leg Curl
1 110x15
2 130x10
3 130x10
4 70x15

Seated Leg Curl x 3 sets

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

Notes: Another unreal leg workout in the book last night. I was not able to train legs this weekend, so it was the first week in a while where I did not train legs twice. Well, yesterday rolled around and boy was I ready to train legs! I hit 405 for 10 reps on the barbell squat and I never looked back! My quads were pumped to the max by the end of my drop-set squats.

I am going to make the call to transition to the Cut Diet a couple of days early. Yesterday, I wrote that I wanted to wait until 21 weeks out but just checking my schedule, I have a business trip on monday night. That means if I start on Saturday like I had planned to, THE CARB MEAL would have to be eaten on the road or in the hotel. It's one thing to eat tuna packets on a plane but it's another to attempt to eat THE CARB MEAL while traveling. If I start tomorrow, it would work so much better b/c then I could get in my carb meal on Saturday and after the leg day i have planned for Saturday, I'm gonna need the carb meal - for sure!

On a seperate note, my sunburn is starting to heal (or should I say, peel) and the swelling is going down as well. My vascularity has been slowly returning to it's pre-sunburn form.....but actually, it is looking better now than a week ago. I will try to post some progress pics either this weekend or by next monday.

Last night's workout:

4/17/08

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

ABS & Cardio - Tri-Phase Style (Week #4)

Notes: Last night I banged out some Ab supersets. Going into the next show, I really want to etch out my lower abs. They are really tough to bring in as I was blessed with an "Arnold Style" 4 pack.

The transition over to the CUT DIET has been smooth. Yesterday was my first offical day and everything was spot on. The meals went as planned. They are similar enough to my CHA meals, that it was not much of a drastic change. I will no longer have the need for the Psyllium Husk that was taking in the morning and the evening, since I will be getting more than enough fiber from the all the veggies included in the CUT DIET.

On tap for 2nite is Back and Trap training!

"I'm closer than I was yesterday"

Last night's workout:

4/18/08

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

Back and Traps - Tri-phase style (Week #4)

Back

weighted pull-ups
warm-up bwx12
1 BWx15
2 BW+25x12
3 BW+45x10
4 BW+55x8

Barbell Deadlift
1 225x12
2 315x10
3 405x8
4 465x1
5 315x12
Barbell Rows
1 225x12
2 275x10
3 275x10
BB Rows - underhand grip
1 225x10
2 225x10
Hammer Strength Rows
1 3 plates per sidex12
2 4 plates per sidex10
3 4 plates per sidex10
T-bar Machine supersetted w/Pulldowns x 3 sets

Traps
Dumbell Traps
140x12 for 4 sets

Notes: Another crazy ass back workout in the books. I got a little nuts and went for the 465x1 rep. I was feelin good and I am amazed how much focus and energy I am bringing to my workouts.

I received constant comments from people at the gym about how I was leaning out. This is the trouble with a crowded gym of people and prepping for a show. I want to get in, tear it up and go home. Especially since I often split my cardio and weight workouts. By the time my day ends and I head to the gym, I am extremely locked in and ready to workout. These next couple of weeks/months are going to include some intense training so everyone is going to have to understand when I just put my head down and get down to business.

Carb Meal 2nite, baby!

21 weeks out.....

Last night's workout:

4/20/08

Quads, Hams & calves (Week #4)

Quads
Seated Leg Extention x 4 sets of 12 reps
Seated Leg Extention - negative set
Leg Press supersetted with Squats machine x 3 sets
Pause Squats x 3 sets

Hams
Lying Leg Curl supersetted with Seated Leg Curl x 3 sets

Calves
Seated Leg Curl supersetted with Standing Calf Raise x 3 sets

Hack Squats x 3 sets <<<<<-------- just for some added fun!


Notes: Just a nice sunday walk in the park! These were all done in the higher rep range. The weights were nothing to write home about but this workout was all about the squeeze on each and every rep. Each rep was done in a slow and controlled fashion, except for the pause squats where I exploded out of the hole. Another great day in the book.

picture from yesterday (pre carb meal)


Current Supplements:
Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Primaforce Yohimbine HCl
Multi-vitamin
Fish oil caps

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 serving of Scivation Dialene 4
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Primaforce Primal EAA
During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 2500

check out www.scivationbooks.com for more info!

Current Weight: 185 lbs

Days Out: 145

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:

4/28/08

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

Shoulders, Traps & Biceps (Week #6)
Shoulders
Seated Military Press
warm-up x 15
1 135x12
2 155x10
3 185x6
4 185x6 drop to 135x10

Seated Machine Shoulder Press x 4 sets

Seated DB Lateral Raises
1 30x12
2 35x10
3 40x8
4 40x8 drop to 35x8 drop to 30x8 drop to 25x8 drop to 20x8

Bent Over Lateral Raises
1 35x10
2 35x10
3 35x10

Upright Rows x 3 sets

Traps
Smith Machine Rear Shrugs x 4 sets

Biceps
Standing Alternate DB Bicep Curls
1 40x12
2 45x10
3 50x8
4 55x6 drop to 30x10

Seated Preacher Curls (close-grip) x 3 sets

Seated Preacher Curls (wide-grip) x 2 sets

Incline DB Curls
1 30x10
2 30x10
3 35x8

Notes: What a difference! After 6 or so weeks of working my shoulders following my chest routine, I decided to pull them out and start my week off with them. It was great to get the chance to work them when they are fresh, as long as I sufficently warm them up in advance. It was a great workout last night.

The diet is on-point as usual and I am dropping weight slowly but I feel like I am dropping bodyfat at a very nice rate. The Cut Diet is working it's typical magic. Last night was my carb meal and it was money in the bank as usual!

Current Supplements:

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

Supplement Timing [b]
AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 2 Yohimbe HCL
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4
1/2 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Primaforce Primal EAA
During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed ? ZMA

[b]Current Diet: Cut Diet 2500

check out www.scivationbooks.com or www.cutdiet.com for more info!

Current Weight: 184 lbs

Days Out: 138

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: 6/12/08[/b]

PM Cardio ? 40 minutes on treadmill, done post-workout.
Sipped on 8 scoops of Xtend before and during cardio.

Chest & Abs
Chest:
Flat Bench Barbell
warm up x 2 sets of 15
1 315x6
2 275x8
3 245x10
4 225x12

Incline Db Press
1 120x6
2 110x8
3 100x10
4 80x12

Incline Flye x 3 sets

Flat Bench Flye x 3 sets

BW Dips x 4 sets

Abs:
Hanging Leg Raise x 3 sets of 15
Incline crunch x 3 sets of 20
Oblique Crunches x 3 sets of 15 each side

Last night's workout: 6/13/08[/b]

AM Cardio ? 45 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Just TEH Back, BABY!!!!
Weighted Wide-grip pull-ups
warmup - BWx15
1 BW+45x6
2 BW+35x8
3 BW+25x12
4 BW+10x15

Prone Inlcine DB Rows x 4 sets of 6, 8, 10, 12

Bent Over Barbell Rows
1 315x6
2 275x8
3 245x10
4 225x12

T-Bar Rows
1 4 plates x 6
2 3 plates x 8
3 2 plates x 12
4 2 plates x 15

Seated Close Grip Rows x 4 sets of 6, 8, 10,12

Barbell Deadlifts
1 135x20
2 225x12
3 315x10
4 365x8
5 225x12

Notes: Money in the bank. Progress is being made each and every day. I am feeling very good about where I am at the current time and tomorrow marks the 12 week point. I am going to make a run at this thing like no one's business. There is a long way to go and a lot can happen between now and the time I hit the stage in KC but I really like my chances!

Last night's workout: 6/13/08[/b]

Post-workout cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Biceps, Triceps, Forearms, & Abs
Biceps
Standing Barbell Curls
1 135x6
2 115x8
3 95x10
4 65x15

Seated (alternating) Inlcine DB Curls
1 55x6
2 40x8
3 35x10
4 25x15

Preacher Curl w/EZ-Bar x 4 sets of 6, 8, 10, 12

High Cable Curls x 4 sets of 8, 12, 15, 15

Triceps
Skull Crushers on Flat Bench x 4 sets of 6, 8, 10, 12

Cable Pressdown x 4 sets of 6, 8, 10, 12

Overhead Cable Rope Extentions x 4 sets of 6, 8, 10, 12

Forearms
Reverse Curls x 3 sets
Behind the back BB Wrist Curls x 3 sets

Abs
Hanging Leg Raises
Decline Sit-ups

Notes: Great Arm day. I was able to work up to a fantastic pump during that workout. It had been a really long time since I have done arms by themselves and who doesn't enjoy a good arm day? The veins were out due to the combo of Vasocharge and the Carb Meal from the night before.

Progress Check - At this point.....in many ways I feel that I am at a better place than I was at 7 weeks out of my show last year and I am at the 12 week point! I am fuller, harder, more vascular and overall leaner - Crazy, right? During the short peroid of time between my last show and the start of prep for this one, I was able to make small improvements in Chest thickness, overall shoulder development and even add a little thickness to my quads and hams.

I will start to think of what my goals are for my next show in the comming weeks. All I know at this point is that things WILL fall into place nicely for my Pro Debut but this does not mean that my foot won't be on the gas until that point. There is a lot to do for my upcomming show and there are still goals to be met!

Last night's workout: 6/17/08

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

Quads, Hams & Calves
Quads:
Barbell Squats
warmup x 15
1 225x15
2 275x12
3 315x10
4 315x6 drop to 225x10 (pause squats) drop to 135x10 (wide stance) then 135x20 (close stance)

Leg Press - super slow and controlled reps x 4 sets of 12-20
Drop set on last set from 6 plates per side down to 2 plates - sick stuff!!!

Dumbell Lunges
1 40x15
2 50x15
3 70x10

Hams:
Lying Leg Curl - super slow reps w/2 second hold at peak x 4 sets
drop set on last set

DB Stiff Leg-deadlift x 3 sets

Calves:
(close stance) Standing Calves on Squat Machine x 4 sets

Seated Calves x 4 sets - Semper-style drop set on 4th

Notes: These are the days that make you. Full throttle, pump inducing, non-stop LEG HAVOC! Each rep was percise and painful. My quads were completely spent following my last set of Squats but I pushed on through and today I am kicking my feet out in front of me in order to avoid the pain that comes with each step i take!

Post-workout cardio was a great idea and I'm glad I decided to move it from my typcial morning spot to after my leg workout. When it is all said and done, I will have been prepping for this show for close to 1/2 a year. While some aspects of the prep have been easier than previous times (experience will do that) others have been a bit more challenging. Each day I am improving. EAch day brings a new challenge. I will be stage ready at the 2 week point and put on the final touches in the last 14 days.

Progress pics - taken this morning - post AM Cardio







[/QUOTE]

6/20/08 - There is always something special that happens when Team Scivation members unite. Marc Lobliner and I represented Scivation this past weekend in Cape Cod, MA for the Team Scivation sponsored OCB Judgement Day.

Friday's workout - Chest, Shoulders & Triceps (this is going off the top of my head- b/c I didn't write a damn thing down....I can recall the exercises but the number of sets were almost too many to count!!!)

Chest:
Flat Bench DB x 5 sets
Incline Hammer Strength Machine x 5 sets
Flat Bench DB Flyes x 4 sets
Cable Cross-overs x 4 sets

Shoulders:
Hammer Strength Behind the Neck Machine x 5 sets
Seated DB Flye x 4 sets
Reverse Pec Deck Flyes x 5 sets

Triceps:
Decline EZ-Bar x 5 sets
Cable V-bar Pressdowns x 4 sets

Post-workout - We got creative, hit up a supermarket and stuck to our contest diets like true champions should. At night we met up James - the owner of an amazing nutrition store called Cape Cod Nutrition.

James also happend to be ready to hit the stage the following morning at the OCB show. James is a recent IFPA pro and one hell of a good guy and his store is off the hook!

Last night's workout: 7/17/08

AM Cardio – 47 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Back & Traps
Back:
Weighted Wide-grip Pullups x 4 sets
Overhand Barbell Rows x 4 sets
Underhand Barbell Rows x 2 sets
Seated Close Grip Rows x 4 sets
T-bar x 3 sets
Seated Wide-grip Rows x 3 sets
Barbell Deadlifts x 3 sets

Traps:
Dumbell Shrugs x 6 sets

Notes: Sick back workout last night. Every rep was concentrated and at the end of the workout, I was pumped beyond belief. Another step closer to the Pro Stage!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Scivation Whey!!!!
Scivation Dialene 4
Scivation Knockout
Scivation Sesamin
Scivation Vasocharge
Primaforce Primal EAA
Primaforce Beta Alanine
Primaforce Max CLA
Primaforce Cissus
Primaforce Elastamine
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin

Supplement Timing
AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 2 Yohimbe HCL
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4
1/2 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Primaforce Primal EAA
During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed – Knockout

Current Diet: Cut Diet 1750

check out www.scivationbooks.com or www.cutdiet.com for more info!

Current Weight: 172 lbs

Days Out: 57

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

Progress Pics 7/16/08 - 7 weeks out

Last night's workout: 7/21/08

AM Cardio ? 45 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Chest & Shoulders
Chest:
Incline Barbell Bench Press x 4 sets
Flat Bench Barbell Bench Press x 4 sets
Incline Dumbell Flyes x 4 sets
Flat Bench DB Flyes x 4 sets
Dips supersetted with Cable Crossovers x 4 sets

Shoulders:
Seated Military Press x 4 sets
Seated DB Lateral Raise x 4 sets
Front Raise supersetted w/Rear Pec Deck Flyes x 4 sets
Seated Shoulder Machine Press x 3 sets

Notes: Efficient, focused and intense. I hit some poses in between sets and started to really notice a fullness in my chest, which was a goal of mine this past off season. At the 5 weeks out point, I am going to step up my cardio game and kick in some HIT cardio several sessions during the week. HIT Cardio will help to bring my legs along nicely during the final weeks of my prep. Also, it will help to strip the final layers of body fat, so I can continue to bring the best package I can to the stage.


Current Supplements:

Scivation Xtend - Megadose - 25 scoops per day
Scivation Whey!!!!
Scivation Dialene 4
Scivation Knockout
Scivation Sesamin
Scivation Vasocharge
Primaforce Primal EAA
Primaforce Beta Alanine
Primaforce Max CLA
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin

Supplement Timing
AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL
Meal 1 - CLA + Sesamin + Multi-vitamin
Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4
1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA
During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine
Meal 5 - CLA + Sesamin
Pre-bed ? Knockout

Last night's workout: 7/24/08

AM Cardio – 45 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Biceps, Triceps & Forearms
Biceps:
Standing DB Curl x 4 sets
Standing Barbell Preacher Curl supersetted with DB Concentration Curls x 4 sets
Seated Preacher Curl Machine x 2 sets
Standing High Cable Curl x 4 sets

Triceps:
Close Grip Bench Press x 4 sets
Straight Bar Pressdown x 3 sets
Rope Pressdown supersetted with DB Kickbacks x 3 sets
BW Dips x 3 sets

Forearms:
Behind The Back Wrist Curls x 3 sets
Reverse BB Curls x 3 sets

Notes: Sick pump all around! My arms looked straight alien by the time I was finished with this workout. I know I am getting closer with each and every passing day.

tomorrow makes it about 6 weeks out. Let's go!

Current Supplements:

Scivation Xtend - Megadose - 25 scoops per day
Scivation Whey!!!!
Scivation Dialene 4
Scivation Knockout
Scivation Sesamin
Scivation Vasocharge
Primaforce Primal EAA
Primaforce Beta Alanine
Primaforce Max CLA
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin

Progress pics - taken Sunday afternoon - 7/27/08