Sunday Update

Well today was a nice day off. Did not do anything at all today, but went shopping for groceries with my lovely wife. Did enjoy my cheat meal on Saturday. Olive Garden's never ending pasta bowl is awesome.

Hopefully everyone had a good weekend. 6am cardio will be here soon. BWC 2011 will be here before I know it. Peace everyone.

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Sorry

Sorry was busy the last few days.  Got a good chest workout in yesterday and will be doing my shoulders again tonight.  Here is my chest workout.

Close Grip Incline Press- 4x12 135,155,185,225
Incline DB Flyes- 4x12 35,40,45,50
Pec Dec-4x12 75,95,105,125
Hammer Strength Flat bench-7x12

Got that workout done in 32 minutes.  I don't understand how people take an hour or more to workout.  People kill me.  Well I will post tonight about the shoulders.

Monday's

Well today was Trish's official first day of full classes with all her students and she came home exhausted.  Picked her p since I used the car today since it has a/c and my truck doesn't.  She got in the car and I swear almost fell asleep on the way home.  Well she only has 4 months till Christmas break.  I did 3 interviews and also got in my shoulder workout.  Somethings have been changed up for my workouts and on my diet.  We have reduced carbs by 50g so workout days are 150g and off days are 50g.  Below is the new shoulder routine.


DB Presses- 6x12 35,45,55,65,76,85
Side Lateral Raises-4x12 15,20,25,30 (did these seated to take away the swing.)
Front DB Raises-3x12 35,45,55 (these were seated also.)
Machine side laterals-7x12 110 (did these very slow)

Rear DB Raises-3x12 20,25,30 (did these on an incline bench and very slow and controlled)
Rear Pec Dec-3x12 55,65,75
Rear Cable Pulls-7x12 40

DB Shrugs-4x12 110,115,120,125
Barbell Shrugs-7x12 225 (did these very slow and held for a count of 2 at the top)

Ok well that was the workout for today.  Was dead by the end of it so did not do any extra cardio.  Did 50 minutes in the morning. I will post new split tomorrow.

Sunday

Well another week is over and tomorrow starts school officially for Trish. I get to to early morning cardio at 6 am then three interviews and then shoulders.

Diet is still the same, but the workouts have been altered to stress shoulders twice a week for the time being. Time to bring get them fuller and round. I will write more tomorrow. Time for some Syntha-6 and then bed.

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Back

Did back this afternoon.  I killed it even puked my guts up during my 7's.  So without further waiting here is the workout from today.

Underhand Lat Pulldown- 4x12 150,170,190,210
One Arm DB Row- 3x12 115,120,125
High Pulls- 3x12 4,6,8(plates)
Straight arm Pulldowns- 7x12 50

I puked my guts out.  I love it man my back is killing me and it will hurt even more tomorrow.  I know that being unemployed sucks, but to tell the truth concentrating on bodybuilding as my full time job and everything else will be "part" time jobs.  Well ya'll have fun and peace out.  Gotta be up early in the morning for cardio and then hitting shoulders tomorrow instead of legs.  Taking this week off also to let my hip heal up a little more and hen it is full blast next week.  Split will be:

Day 1 Shoulders
Day 2 Back/Abs
Day 3 Off/Arms (if need be)
Day 4 Chest/Abs
Day 5 Legs
Day 6 Arms/Abs
Day 7 Cardio/Abs (if need be)

So it is all business from here on out.  Have to be at 260lbs w/10% bf by Thanksgiving.  That will give me 5 months of a bulk then starting in May getting ready for the contest in July.

Chest Workout

Sorry I am a little late with this one. Here is my chest workout from Tuesday.

Incline Press DB- 2x15 2x12 85,95,115,135
Incline Flyes-3x12 45,55,65
Pec Dec-4x12 75,85,95,105
Hammer Strength Flat Bench 7x12

Followed that up with 20 minutes of cardio. Chest was killing me on Wednesday so my chiropractor stretched me and now not so sore.

I have back this afternoon so going to go kill it again. Not going to go super heavy. I want to stress form today and allow my lats to stretch and contract fully. Gotta really work on the mind muscle connection when it comes to my back.

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BSN

Finally heard from BSN and I am officially cleared to mention them in the blog. I have had a love affair with their product line since '04.

My current line up of products are:

Syntha-6
Cellmass
Epozine-O2
Axis-HT

Being a Hany FST-7 boy I do use his EVP for pre and intra workout. I will get my workout from last night up in a little bit. Time for 12oz of turkey and grilled asparagus.

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Monday Night

Did not workout legs tonight since my hip is still giving me problems.  Sat in the hot tub tonight allowing my hip to get warmed up.  A nice 20 minute sit in heat helped out.  Stopped feeling like a knife was being stabbed into my hip.  Going to do a light treadmill cardio routine tomorrow morning when Tris goes off to work. 

Hope all of you have a good night and see you tomorrow.  Got chest tomorrow afternoon and looking forward to it.

Goals

Well here are my goals.  Sorry it took so long to get them up.  I put a lot of thought into it.

My overall goal is an IFBB Pro Card, but what follows is what I have to do to make my overall goal a reality.

1. Drop to 260lbs.
2. Add 1/4 inch to all bodyparts per week (or 2 weeks I am a realist).
3. Work abs every other day.
4. Develop overall chest size and shape.
5. Lower waist size.
6. Drop bodyfat to 5%.
7. Develop my posing.

Well there you go.  It may only be 7 of them, but they all are "liquid" in that they move with me.

Sunday is not always off day.

Well after a delicious lunch (cheat meal) at Red Robin with one of Trish's oldest friends I am beginning to turn my attention to heading up to the gym to do some cardio.

Won't be that long maybe 30 minutes at the most. Just enough to keep the metabolism going. Then grilling some fish and turkey mignons. May throw in abs also.

Hope everyone has a great week and I finally finished my goals so those will be posted tonight.

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Chest Workout

Well it was Thursday when I did this workout, but hey it is now Friday.  Here is my routine.

DB Incline Press 4x12 55,85,95,105
Hammer Strength Flat bench 2x12 1x8 4,6,8 (total plates)
Incline Flyes 3x12 55,65,75
Pec Deck 7x12 75

Well it took me all of 25 minutes to do my workout tonight.  Simply put when you go to the gym you need to get your work done and talk later.  Time to sleep and grow some new muscle. 

Diet Plan

Well here is my diet plan as of right now.  Pretty much keeping carbs between 100-200g of carbs.  More around 100g a day starting yesterday.  Though you see veggies listed I have discovered this great thing called Motts Medley.  Gives you 2 servings of veggies per 8 oz.  I normally have 16 oz per day.  I am loving things right now with the lower carbs.  Though by Saturday's cheat meal I am a little tired.  Normally Tuesday's and Thursday's I will have 200 grams of carbs for an energy boost.  Also I have it those two days because those are the days I do back and legs.

1 - 50 G OATS - 12 EGG WHITES (I use All Egg Whites 2 cups is equal to the 12 egg whites) 1 YOLK or 50 OATS AND 2 SCOOPS BSN SNYTHA 6 MIXED TOGETHER

 

2 - 50 G BROWN RICE  - 8 OZ TURKEY - CUP GREEN BEANS

 

3- 50 G YAM - 8 OZ CHICKEN - GREEN BEANS OR ASPARAGUS

 

4 - SAME AS MEAL 2 OR SHAKE

 

5 - 8 - 10 OZ TILIPIA - BROCCOLI - LARGE SALAD W AVOCADO , A LIL OIL AND VINEGAR

 

6 - 12 EGG WHITES AND 1 YOLK  OR SHAKE 50 G PROTEIN

Shoulders

Well did shoulders tonight and it was a great workout.

Shoulder Presses-4x12 65,75,85,95
Side Lateral Raises-3x12 30,40,50
Front Raises 3x12 40,50,50
Upright rows 3x12 90,100,110
Machine Laterals 7x12 110

Incline rear delts 3x12 40,50,60
Rear Pec Deck 3x12 110,120,130
Rear Cable pulls 7x12 70

Shrugs 5x10 10 plates

I will post up diet later time for bed.

Shoulders

Well about to head to the gym for shoulders.

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Monday Back routine

Alrighty here is my back routine from last night.

Wide Grip pull ups (warm-up)-Bodyweight
Wide Grip Pulldowns- 5x12 190,200,210,230,230
Hammer Strength High Pull- 2x12 1x8 4,6,8 (total plates)
Barbell Rows 2x12 1x8 225,225,315
Deadlifts 2x5 2x3 315,315,405,405
Low Pulley Row (w/rope) 7x12 80

As you can see hit it pretty hard last night and it was a pretty successful workout. Body is sore this morning.

Diet is coming along so overall really happy. Though I am trying to figure out why all of a sudden my weight loss has started to slow down. Only down by a pound last week but hey who knows. I am definitely starting to show more muscle across my body. Started using a product from Beauty Control (thanks to my darling mother-in-law) that helps firm up the lose skin. I have been losing bodyfat so I am really happy.

Starting to finally see the effects of the BSN product Axis-HT. It is a great test booster and it has definitely been helping with the added muscle I am starting to show. Of course I still am owning 2 to 3 shakes a day right now. Trying the chocolate milkshake flavor for the Syntha-6 protein. It tastes really good and is easy to drink.

Hope everyone has a good day and I will see you tomorrow with my shoulder routine. I will also get my goals posted soon. Still working on them.

Dreams and Goals

Everyone dreams of being a sports star. Some even dream of being President. My dream is to one day stand on the stage at the Mr. Olympia contest. I watched the NFL Hall of Fame induction ceremony tonight and Emmitt Smith had the most inspirational speech. He reminded me of the difference between a dream and a goal. A dream is in your head and a goal is what you have written out on paper. There is always your big goal, but there must be little ones along the way too. Over the next few days I will be writing down my goals here in this blog.

If I write them down then I will see them and fight to visualize and make the goals a reality. It is Not going to be easy at all. But if I trust in the man above and set my nose to the grindstone everything I want to accomplish will become a reality.

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Stepmill

Has anyone ever noticed that 20 minutes on a stepmill feels like 10 hours on a treadmill.

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Tuesday's

Well tonight was a rather dull night seeing as I did chest. Hit it hard and fast since the dipsticks were out in force tonight. I will write more tomorrow.

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My Blog Title

Some folks have asked me why the title of my blog is Road to the IFBB. Cause for a bodybuilder that is the ultimate thing. To hold your IFBB Pro card is an incrediable thing, but I also tell people that this is a far off thought and it more reflects the pinnacle of my goals.

My actual goals are simple little ones like drop weight to 260lbs. Then my goal will be to "bulk" back up to an undertermined weight and go from there. You see you cannot reach the big goal without all the sacrifice of the little ones.

Another week gone

Is it just me or are the weeks going by faster and faster? l am going into another week of off season/cutting to get my body weight down to 260.

I have chest tonight, but going to cut the weight in half and just use really strict form and squeeze like crazy at the top of each movement. Everything is going well diet wise now just have to remember to eat my veggies (which I hate to do). The Motts Medley drink stuff is really good though to get my allotted veggies I need to drink one bottle a day. Maybe they could throw me a contract that I promote them like crazy and I get my drinks for free cause I would drink the crap out of the stuff.

Also basalmic vinaigrette is really cood

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