AFGymRat’s BodyBlog

All of the Christmas parties are finally over and I can concentrate on the 2008 competition season. No more late Friday nights and drinks with alcohol for me. It’s all about finishing up my Mass building season and prepping for my up and coming cut diet! Time to get serious.

Well last nights leg workout was grueling. I started out with squats. I did 135X10, 135X10, 225X10, 315X8, 365X6, 405X6, 425X5. After that it was on to hack squats. I ended up doing four sets finishing up with four plates on each side for eights reps per set. I finished them off with three sets each of leg curls and leg extensions all to failure. Man was my legs smoking when I was finished!

Well I weighed myself in today at 202lbs. Looks like my bulking cycle is right on track. My goal will be to reach 210-215 during the bulk cycle in preparation for the 2008 competition season. My plan is to be just as cut as last year but carry the mass along with it. I am really hitting my weak areas hard and trying a few different things along the way with my workouts. I am staying primarily heavy on the weights as before just doing more reps, while trying to stay injury free. I am looking forward to competing next year and coming in very competitive. My physique, posing, posing rountine will definitley improve.

Today after stepping on the scales I noticed that I had gained 5lbs of lean muscle mass. This increase is due to my heavy mass building workouts and lean mega mass building diet I am currently on. I will continue this hardcore plan all in preparation for my upcoming competition in late July. I will continue to work hard at gaining as much mass as possible…getting "HUGE" is what it’s all about! I will continue to post my progress and get into more detail on my workout plan later.

I weighed in today at 192lbs. Down from 198lbs a month ago. My plan is to slowly continue to drop weight/body fat while holding on to as much muscle mass as possible. There is still plenty of time before my contest (July), but just want to mentally ensure myself that I can reach my goal in body weight/fat %. I have also begun to gradually diet and count carbs/protein intake. My cardio has increased, not that I have a choice being in the military it is mandatory 3 times a week. I ran 3.2 miles this morning, then did my leg workout tonight. Gotta keep up the intensity no matter how tired I feel!!

If you are feeling you have reached a burn out point and your bench press strength is not where you want it to be try this workout on flat barbell presses: It ends up being 5 sets of 5 reps each set. Of course this is the weight that I work out with. Change the weight based on what you can lift. Do this for 6 weeks then max out, I GUARANTEE YOU YOUR BENCH PRESS MAX WILL INCREASE!             

Warmup 135 X 10

Set 1: 225 X 5

Set 2: 225 X 5

Set 3: 225 X 5

Set 4: 225 X 5

Set 5: 225 X 5

**As you get stronger increase the weight by 5lbs each week.

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