What's up folks, new here but not to the game. I'm a Texas NPC competitor been out since '08 do to some injuries and gotten married. I'm back at it and just about 23 days out from Dallas Europa. Was on track to do super heavy weight but tearing my hamstring 8 weeks out set me back and will probably be coming in heavyweight.
Stats:
2008 Texas State Championships Men's Heavyweight 4th
2008 Lackland Classic Men's Heavyweight 2nd
6'2"
Off season weight 265
Contest weight (currently) 232
Will keep my journal here and once this show is over ill keep going with either off season journal or my next show. Will post some current pics as soon as I figure out the system here.
Last night legs. Do to just recovering from a partially torn hamstring I'm sticking with higher volume and keeping the weight relative. I've found I respond better to higher volume, flooding the muscle with blood.
AM cardio 45 minutes elliptical
Workout later in day:
Warm-up stationary bike 15 minutes
Squats 315x20 4 sets
Leg Press 10ppsx20 4sets
Hack Squat 3ppsx15 3 sets
Leg Ext stackx20 3 sets
Seated Leg Curls 120x15 4 sets.
Hanging leg raises 3x25
Incline crunches 3x25
Russian twist 3x50
Diet carbs cycling so it changes daily.
Meal 1
12 egg whites, 6 yolks
1/2 cup oats 1/2 cup strawberries
2 cups coffee.
Meal 2-3
10oz chicken
2 cups brocolli
Meal 4 pwo
10oz chicken
4oz red potatoes
Meal 5
10oz tilapia
2 cups baby spinach
1/4 avocado
Meal 6
10 oz chicken breast
2 cups baby spinach
1 so natty pb
Stats:
2008 Texas State Championships Men's Heavyweight 4th
2008 Lackland Classic Men's Heavyweight 2nd
6'2"
Off season weight 265
Contest weight (currently) 232
Will keep my journal here and once this show is over ill keep going with either off season journal or my next show. Will post some current pics as soon as I figure out the system here.
Last night legs. Do to just recovering from a partially torn hamstring I'm sticking with higher volume and keeping the weight relative. I've found I respond better to higher volume, flooding the muscle with blood.
AM cardio 45 minutes elliptical
Workout later in day:
Warm-up stationary bike 15 minutes
Squats 315x20 4 sets
Leg Press 10ppsx20 4sets
Hack Squat 3ppsx15 3 sets
Leg Ext stackx20 3 sets
Seated Leg Curls 120x15 4 sets.
Hanging leg raises 3x25
Incline crunches 3x25
Russian twist 3x50
Diet carbs cycling so it changes daily.
Meal 1
12 egg whites, 6 yolks
1/2 cup oats 1/2 cup strawberries
2 cups coffee.
Meal 2-3
10oz chicken
2 cups brocolli
Meal 4 pwo
10oz chicken
4oz red potatoes
Meal 5
10oz tilapia
2 cups baby spinach
1/4 avocado
Meal 6
10 oz chicken breast
2 cups baby spinach
1 so natty pb
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