AM CARDIO & PM BACK/ARMS 9/2:
I was really depleted for my morning session of cardio as it took everything I had to finish the 45 minutes of walking on an incline & elliptical yesterday. BUT, the rest of the day was spent refeeding. Meal 1 tasted good, but just kept me from crashing. Meal 2 and I felt SO much better.
Then, I downed some White Flood, Green Magnitude and Drive and headed to smash back and arms. I no longer care about going heavy or tracking weights. I am just going to train as hard as possible to failure and keep my heart rate jacked up. Today, I did tri-sets of tris, bis and back. I tried to save my lower back on this one as it is starting to feel better. Finished this in 45 minutes:
A1- Lying DB Kickbacks 4 x 10-15
A2- Close-Grip Cable Curls 4 x 10-15
A3- Wide-Grip Pullups/Close-Grip Pullups 2 x 8-12 each grip
B1- Lying DB Extensions Alternating 3 x 10
B2- Seated DB Curls 3 x 12
B3- Wide-Grip Pulldowns 3 x 10-15
C1- Dip Machine 3 x 10-15
C2- Reverse EZ Curls 3 x 10-15
C3- Hammer Low Rows 3 x 8-10 (same time to target middle back)
C4- Straight-Arm Pulldowns 3 x 10-15
D1- Rope Pulldowns 2 x 10-15
D2- Across Chest Hammer DB Curls 2 x 10-15
D3- Wide-Grip Seated Rows 2 x 10-15 + 1 drop set at end
Close-Grip Bench Pushups 1 x 20
After two meals of carbs plus this workout, man did I fill out! It felt and looked incredible.
17 DAYS OUT!!!
Now, I am counting days. I just scheduled in my plan of attack for the next 17 days with basically 12 working days left. This includes the following:
- 45 minutes of AM cardio daily
- 30 minutes of PM cardio following weights
- Tanning every 4 days, then every 3 days.
- Refeeds every 5 days including one more on Arms (Sun 9/7) and one more on Chest & Arms (Fri 9/12)
- Posing 3 times per week VERY hard
I have scheduled my tanning appointment with Sundara. I am using Jan Tana high-definition professional color, glaze & vaskulizer. Pro Tan's sunless tanning lotion will be used the last week with the tanning bed for my base preceded by exfoliation. All these supplies are on hand already.
Really, the only thing I have yet to do is send in my registration tomorrow and buy some white strips. Yes, I drink coffee and my teeth need it.
DIET CHANGES:
Calories are down to 2350 and carbs are down to 135. Fats around 50 with most of that being fish oils, CLA & some almonds at night. I am dosing fish oil 4 times per day and CLA 3 times per day. I am probably taking down 30-40 g of MaxGlutamine on empty stomach and 4-5 scoops of Purple Wraath per day.
Pix are coming after this weekend!
I was really depleted for my morning session of cardio as it took everything I had to finish the 45 minutes of walking on an incline & elliptical yesterday. BUT, the rest of the day was spent refeeding. Meal 1 tasted good, but just kept me from crashing. Meal 2 and I felt SO much better.
Then, I downed some White Flood, Green Magnitude and Drive and headed to smash back and arms. I no longer care about going heavy or tracking weights. I am just going to train as hard as possible to failure and keep my heart rate jacked up. Today, I did tri-sets of tris, bis and back. I tried to save my lower back on this one as it is starting to feel better. Finished this in 45 minutes:
A1- Lying DB Kickbacks 4 x 10-15
A2- Close-Grip Cable Curls 4 x 10-15
A3- Wide-Grip Pullups/Close-Grip Pullups 2 x 8-12 each grip
B1- Lying DB Extensions Alternating 3 x 10
B2- Seated DB Curls 3 x 12
B3- Wide-Grip Pulldowns 3 x 10-15
C1- Dip Machine 3 x 10-15
C2- Reverse EZ Curls 3 x 10-15
C3- Hammer Low Rows 3 x 8-10 (same time to target middle back)
C4- Straight-Arm Pulldowns 3 x 10-15
D1- Rope Pulldowns 2 x 10-15
D2- Across Chest Hammer DB Curls 2 x 10-15
D3- Wide-Grip Seated Rows 2 x 10-15 + 1 drop set at end
Close-Grip Bench Pushups 1 x 20
After two meals of carbs plus this workout, man did I fill out! It felt and looked incredible.
17 DAYS OUT!!!
Now, I am counting days. I just scheduled in my plan of attack for the next 17 days with basically 12 working days left. This includes the following:
- 45 minutes of AM cardio daily
- 30 minutes of PM cardio following weights
- Tanning every 4 days, then every 3 days.
- Refeeds every 5 days including one more on Arms (Sun 9/7) and one more on Chest & Arms (Fri 9/12)
- Posing 3 times per week VERY hard
I have scheduled my tanning appointment with Sundara. I am using Jan Tana high-definition professional color, glaze & vaskulizer. Pro Tan's sunless tanning lotion will be used the last week with the tanning bed for my base preceded by exfoliation. All these supplies are on hand already.
Really, the only thing I have yet to do is send in my registration tomorrow and buy some white strips. Yes, I drink coffee and my teeth need it.
DIET CHANGES:
Calories are down to 2350 and carbs are down to 135. Fats around 50 with most of that being fish oils, CLA & some almonds at night. I am dosing fish oil 4 times per day and CLA 3 times per day. I am probably taking down 30-40 g of MaxGlutamine on empty stomach and 4-5 scoops of Purple Wraath per day.
Pix are coming after this weekend!
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