2008 Transformation Contest

I decided that this week I would continue to tinker with Window Movie Maker and put together a few different clips from my back workout earlier in the week. I have SO much filmed workout now I don’t even know what to do with it all, but once you edit out the works that didn’t take well or whatever, it all works out I suppose.

I’m still working on the brightness/sharpness issue, but I think it is partly due to my crappy digital camera, but we’ll survive.

Without further adeau:

SCT

Thats right 2008 is here and it my year.  Got up bright and early and did a fabulous workout in the gym.   Its great to be the only person there with all that iron to play with.  Not having to share.  Oh I was in heaven. Made a little workout video while I was there.  

dropset bentover laterals

Well, today is the end of the first week.  I am so proud of my accomplishments this week. My diet has been going well.  Although I did cheat one day and had a cup of spaghetti with 5 whole meatballs.  Not to bad I guess.  Workouts have been going very well.  Lots of heat.  Lots of iron. Lots of sweat.  Cardio has me logging the miles.  I will be posting weight, progress pictures, and measurements tomorrow.  I know I am down at least 4 pounds already.  Everybody do the happy dance for me.  woo hoo!!

My support group is fabulous.  I am so glad I have them.  They keep me going online and off.  Oh and the supplements,  wow is all I can say.  I am so freakin pumped.  My competition is doing fabulous as well.  I am so happy for each of them.  We will all accomplish fabulous things on the road trip of ours.  2008 is going to rock.  Glad your going to be here to share it with me.  

I feel great.  Extremely sore but great.  The new routine has the DOMS kicking my hinny.  I need a body message.  Despite being sore as hell, I wouldnt change a thing.  I know I am making progress and doing my body good.  I am transforming it one day at a time.  I will keep pushing.  Progress is happening and I am loving it.  Bring on the burn baby!!!

Todays plan:
6:00am  Yep slept in! LOL  cytolean

6:30 Meal1:  4 strips of turkey bacon, 1 slice cheddar cheese, and 2 slices of whole grain bread with animal pak and flex.

8:00 Meal 2: 1 scoop instapro, 10 oz milk, 1/2 cup oatmeal, 1/2 cup raisen, 12 almonds, 1 tbsp peanut butter.  Mix together and enjoy the protein pudding.

By the way did I tell you gaspari’s protein is absolute fabulous.  I open the chocolate and want to dive right in.  Strawberry made my mouth water and the vanilla–all I can say is real french vanilla ice cream.  Dreamy.

11:00 Cardio  multimachines 45 minutes
0-5   EFX level 2 rpe 3
5-15 EFX level 6 RPE 5
15-30 bike RPM 80  RPE 5
30-40 treadmill 3% incline RPE 5
40-45 treadmill flat RPE 3

12:00 cytolean

12:30  meal 3: 4oz grilled salmon, 1 cup each squash and zucchini

3:00 meal 4: 1 scoop instapro with 1 cup yogart

5:30 Meal 5:  1 cup cottage cheese and 1/2 cup pineapple.

Any one who thinks figure competitors don’t train hard is full of it. This morning I woke up at the butt-crack of dawn, had a cup of coffee and ventured out into the frigid Denver weather. I realized today that working out at 7am is much more enjoyable than 8:30 or 9am simply because the gym is 50% less crowded. Any whoo, I met up with my friend Sara Hurrle for a kick ass chest and arms workout at Greenwood Athletic and Tennis Club. This is one of the top clubs in Colorado and the United States. You can check Sara out at: http://bodyspace.bodybuilding.com/sarahurrle/. She is currently following the training for the NPC JR. USA in May and looking great. She won the Colorado PRO/AM figure title in her first time on stage. Check out the training video with Sara in my Colorado Connection Article.

We did a routine I am not used to and it whooped my butt.
Our workout:
Seated Incline DB fly - 20x
Seated Incline DB press - 20x
Standing Cable Fly High - 20x
We did 4 set of these with no rest in between each exercise. At the end of the 3 - rested for 2 minutes and hit it again.

Seated Flat bench DB fly - 20x
Seated Flat Bench DB press - 20x
Machine Press - 20x
We did 4 set of these with no rest in between each exercise. At the end of the 3 - rested for 2 minutes and hit it again.

Cable Fly Chest level - 20x
Cable Fly Floor level - 20x
Bench - 20x
We did 4 set of these with no rest in between each exercise. At the end of the 3 - rested for 2 minutes and hit it again.

Arms -
Cable kick backs - 20x per arm
Overhead DB press - 20x
Rope Pushdowns - 20x
We did 4 set of these with no rest in between each exercise. At the end of the 3 - rested for 2 minutes and hit it again.

1 arm extensions - 20x per arm
Reverse grip extensions - 1 arm - 20x per arm
Seat bench close grip - 20x (by this time I am wiped and barely got 15)
We did 4 set of these with no rest in between each exercise. At the end of the 3 - rested for 2 minutes and hit it again.

DB hammer Alternating arms - 20x
straight bar curls - 20x
laying rope pulls with resistance - 10x
We did 4 set of these with no rest in between each exercise. At the end of the 3 - rested for 2 minutes and hit it again.

We ended the work out with 30 minutes on the Gauntlet. Let me tell ya - you want to get the old heart rate up, this is the machine for you. It looks like a set of stairs that drop below you as you walk. This is the one machine that I sweat like no body’s business.

This was the best workout I’ve had in a long time. I will be joining Sara 1-2x a week for other workouts. I’ll make sure we videotape a few along the way and you will see the intensity of them. I have a few more surprises in the works with some other people in Denver. Check back for more right here on bodybuilding.com. My video camera should be arriving today from SONY - the blasted thing broke back in Sept and just getting it back now!

TIME TO EAT

Today marks the end of my workout week for week 1, as I hit the gym Sunday and Monday before the contest started, I decided that my shoulders would pay for being such a lagging bodypart. When I woke up this morning I went to the mirror, struck a front double bicep pose and said aloud, "You are going to kill it today, you are going to push yourself to the limit."

As I was up at 6am, I had plenty of time to eat and do supplements with proper timing before taking the wife to work at 7am. I can’t wait for the Gaspari stuff to come in as right now I’m literally keep supplementation to a bare minimum until those come in. Just pretty much Xtend and 3rd Degree Burn along with some Bulk BA.

After dropping off the wife at work I went straight to the gym, the roads were kind of crappy due to it deciding it still wants to keep snowing. I love the fact that it snowed Christmas day, but I mean is 3 days of snow really neccesary!?

After getting to the gym I was so pumped up that I didn’t even need the sauna. I went straight over to the preloaded barbells and started warming up my shoulders.

The weights on quite a few shoulder exercises went up, which will from henceforth be ‘bolded’ and ‘colored’ to indicate a personal record.

For an easy to read format of the weights, click here.

Weights:

Machine Military Press - 115×15, 135×15
- I think I’m going to go 125 for both sets next week, I had to rest/pause 3 times on 135, which means it might be too heavy and 115 felt too light.

Dumbbell Shrugs - 70s x 15, 75s x 15
- Next week is 75s for first set and 80 for second. Again, grip is causing some issues.

Smith Machine Shrug - 225×15, 275×15
- I am struggling here with grip vs difficulty, I can pull of 275 without a rest/pause but grip becomes an issue. I’m considering getting some new Straps since my old ones snapped.

Machine Upright Rows - 55×15, 65×15
- These will be purposely light for a few weeks to ensure my AC joint doesn’t act up on them. They felt good today and even with the light weight the timing scheme I used it burned like hell.

Side Lateral DB Raise - 15s x 15, 20s x 15.
- I can tell I’m getting stronger in the shoulders with these.

Front DB Raises - 12s x 15, 15s x 15
- Focus on these is now ensuring that I am raising the DBs towards the center of the body to get the full ROM for this exercise.

Rear Delt Raises - 40×15, 45 x 15.

After my Rear Delt Raises I felt like my shoulders were boulders and I was ready for some Abs and Calves. I did a bit more than called for on both exercises, but only because I have the next two days off from the gym.

Abs -
Obliques (weighted) - 50×15, 40×15 (both sides)
- I think 40 is better here as I can ensure I’m using JUST the obliques for the motion, 50 gets a bit hard and I’m starting to pull with my arms.

Weighted Crunches - 50×15, 60×15
- My abs are definately responding here, 60 is the perfect weight for now.

Calves -

Seated Calf Raises - 70×25
Standing Calf Raises - 150×25
Donkey Calf Raises - 125×25
Donkey Calf Raises - 310×8, 310×10, 325×5

As you can see I went a bit crazy with the Donkey Calf Raises. The range of motion was still good on the higher weight, but I just CANNOT push many reps on it.

Then I hit up some Cardio!

Incline Treadmill - 15 minutes
Track Walking (4.0mph) - 15 minutes

I walked out of the gym in a daze, never have I been so worn out by a shoulder workout. I literally got into someone else’s Cavalier (same year/make, different color) before realizing it wasn’t my car.

Nutrition has been on point, no deviations at all to note. I did end up substituting in an extra shake as a meal due to time constraints last night, but still on point. I’d share my current weight, but I want my competitors to be shocked next weigh-in

SCT

Thats right burn baby burn!  I previously posted my experience with a man in uniform, now I want to tell you about my experience with one of the gifts he brought me-Cytolean.  Now you may not know this but I dont use a lot of sups because quite frankly, most fat burners dont seem to do squat for me.  I think growing up with asthma and lots of albuterol has my system jacked.  To get back to the story.  I took my first two cytoleans this morning at 4am and wow.  By the time I started my cardio, I could feel that my body was all revved up.  That right the heat was on.  Cardio was fabulous.  

Before cardio, I usually stop by and check out some posts here at bb.com.  This morning I received a wake up call from my "Mickey".  That’s right Ninjabill sent me the Eye of the Tiger Rocky video.  Got me all pumped up and ready to rumble.  That treadmill had it coming.  We were going to play rough now.  GRRR.  Thanks Mickey.  I know you got my back.

Here is todays plan.

4:00  2 cytoleans with 12 oz water

5:00 Cardio 52 minutes of cruising treadmill fun.  Oh let me get all hot and sweaty.  Went 2.83 miles and burned 366 calories

6:15  Meal 1: 1 cup Kashi cereal with 1/2 cup milk and 1/2 cup strawberries.  Animal pak and flex

9:00  Meal 2  Intrapro protein with a small banana.  Cant wait to taste the Intrapro.  I got in three fabulous flavors.  MMMM…. Gaspari is so good to us.

11:20  Cytolean - 2 capsules

12:00  Meal 3: 4 turkey meatballs with 1/2 cup marinara sauce and 2 TBSP Parmesan, 2 cups steamed vegs, and 1 scoop shredded mass creatine

2:30  Meal 4  Instapro protein and superpump 250 (1 scoop each)

3:30  Weight Training - Legs, Calves, and abs
squats  15,12,10, 8
lunges 12,10,10
leg extensions 15, 12. 10  Last two sets are drop sets
deadlifts 12,10,10
Leg curls 12,10  partial reps
calf raises 15,15,15
Decline weighted crunch 10,10
Straight leg crunch 15,15
Hanging oblique knee raises 12,12

5:30  Meal 5: 3oz sirloin, 2 cups grilled bell pepper and zucchini

Gonna be a great day.  Started off good.  
Oh and heres to Day 3 of no diet mt dew.  Woohoo. I so got this.  Team c.w. all the way.  Catch us if you can.

This was my first go at the new workout and I under-estimated the rigor of it.  I mean no weights, fairly low reps.  I knew the squats were going to kick my butt and I would do counter push-ups, but by the end of the leg swings I was crying for mommy.  

It is one thing to have a ‘manly’ workout kick your butt, but this was humiliating.   I did not complete the set but know that I will have a full circuit Friday.  Originally I actually asked Coach if I could do more cardio or something because this seems  Coach replied that, done with the proper intensity and form, that this circuit would test my mettle and I should not feel like doing more.  He was right.

I remember a coach back in high school bringing in one of the 1980’s aerobic workout tapes and all of the guys laughing their asses off.  That laughter turned into whining  shortly after the session began.  This was exactly the way I felt about this workout.  

Thanks Coach….I think I hate you.

So, I knew before going to bed last night that today would be an overall ‘difficult day’ since we had all my two nieces and nephew last night overnight while their mother was still in the hospital. I had to wake up early, 6:30am, to take the wife to work, with the baby in tow, and then came back home to crawl into bed until 9:00am. I was just exhausted my leg workout yesterday and dealing with kids.

After I awoke a second time this morning I took the girls to daycare and Domanic and I did some Christmas shopping for my Wife’s secret santa gift exchange for work. Target was hectic, but not as bad as before Christmas obviously. We got in and out, and then headed home for some lunch.

After we ate we cleaned up a bit from the whirldwind that was his two sisters and then I took my supplements. I found out that I won’t be getting my Gaspari package until Jan 3rd, so that just means I’ll have a good ‘week 1′ in the books and then Week 2 and on will be with Gaspari at the helm for supplementation.

Domanic stayed in the kid’s gym while I worked out, with the deal that we’d swim after I worked out. So after I dropped him off there I hit up the gym for some weights. Today had been slated as a shoulders day, but my triceps demanded some work and they got what they wanted.

View my Workout Tracker on my personal bodyspace for an easy to read breakdown:
Click Here!

Weights:
EZ-Bar Curl - 35×15, 45×15, 55×15, 65×15 (rest pause on last set)
- Really focus on the mind/muscle connection of these. The ramped up sets allows me to really kill the biceps right off the bat, and since they are my weakest bodypart I enjoy this.

Preacher Curl - 55×15, 70×15
- Focus on slow negative motion here.

Skullcrushers- 65×15, 75×155
-Quite possibly my favorite exercise for one of my favorite bodyparts. I set a personal PR for both reps and weight on this one today.

Dips - Assisted - 120×15, 150×15
- These were assisted, the amount of weight listed is the amount of resistance.

Cable Hammer Curls - Rope Attachment - 60×15, 70×15
- Focus on getting solid squeeze at top of motion, biceps were dead at this point.

Machine Overhead Tricep Extension - 85×15, 105×15
- I use a machine for this exercise to allow me to finish heavy.

After this my triceps felt like they were carved in stone, I wish I had a short sleeve shirt on to do some vanity checking, but alas a long sleeve shirt is more practical in the cold gym. I immediately went and did my abs and calves, because I was so wiped I had to do them right away or miss them.

Abs -
Weighted Crunches - 40×15, 50×15
Obliques - 50×15 on each side
Hanging Leg Raises - BWx20

Calves-
Standing Calf Raises - 120×25
Seated Calf Raises - 70×25, 115×25 (the 70 burned more than the 115)
Donkey Calf Raises - 100xFailure (approx 57)

I then hit up cardio, because I ain’t no quitter.

Cardio:
30 minutes Incline Treadmill, sweating like a pig in a bacon factory

After I did cardio I went and got Domanic and we went swimming in the pool for about 35 minutes, we did some laps and just general goofing around, including his ‘water workout’ which is pretty much pool pullups into tricep extensions and then diving to the bottom and touching with both hands. It is just goofy, but fun.

After we swam I stretched out and we shared a meal in Simon’s Cafe in the gym. If you ever make it out to South Dakota make sure to check out Simons inside of Sanford Wellness, the place can make something to ANYONE’s nutrition plan. Since around 40 minutes had passed since I quit ‘working out’ I had a 3 egg bake with some freshly shredded parmesan and cheddar cheeses and turkey bacon. Oh god, heaven. Domanic ate my bread, watermelon, and homemade chips.

A great day, a great workout, personal records shattered, and it’s just Day 2 my friends!

SCT

p.s. I’m also going to be posting a ‘funny’ video later today that my nephew helped me make. Not a ‘workout’ video, just something cute.

This is my workout plan for the next 4 weeks.  it will be performed every other day with swimming taking place on the off days.   Due to my weight I will be wrapping my knees and might even use some heat prior to the workout.  You can’t get fit if you are injured.

So its been quite some time since I got up so early for gym activity, in fact I think the earliest I’ve ever gotten up for the gym was about 6:15, and let me tell you when you have a 2 year old that doesnst like to sleep, getting up at 4:45am isnt easy. But non the less I did, got to the gym and did my chest/ab/carido routine for the day. You can read more about that in my personal workout tracker.
I will say it will be nice once my products arrive, I’m doing a similar diet to SCT but not quite the same, I have carbs throughout the day but its only complex low GI green fiber veggies mainly, which if you didnt already know do very little (at least for me) in the way of energy at the gym.
So to cover this right now I start the morning out at 5:00 with some lean protien, and 1/2cup oatmeal, and some almonds…Then about 30 minutes before the gym I’m taking down a whey shake to get some BCAA’s in me.
This morning felt pretty good, I’d like to say week one is conditioning week and thus the lower intensity but that isnt correct, I’ve just plain lost some strength since I layed out of the gym for about 4 week’s prior to this……this is what I get for being lazy, most of my routines are at least 10-20lbs down from normal.

Looking forward to getting my supplementation from either BB, or Gaspari

Simplicity does not precede complexity, but follows it.
Alan Perlis

After much thought, I have come up with the following plan for my 3 month transformation.  As I was thinking over all of the many different options, going through a crazy little loop-di-loop in my brain, the same inner words came back to me time and time again.

"KEEP IT SIMPLE."

This is what I intend to do.

Day 1 & Day 2- Low Carb.  5-6 meals.  Consisting of meats, fish, eggs, whey, and lots of green leafy salads.  Copious amounts of olive oil and red wine vinegar.  Whatever spices I choose.  1800 calories or less per day.

Day 3- Carb up.  Same basic meal plan.  Only carbing up on 3-5 servings of fresh fruits and vegetables.  2200 calories or less per day.

This is my plan for month one.  I will evaluate my progress at the end of January and decide if I need to cut back calories further.

Weight training will stay the same, 5 days per week.  I will be lifting heavier, with more intensity, and attempting to cut sets from approx 23 per workout, down to approx 16.  

Cardio will remain 6 days per week.  I will be upping for the first month from 30 minutes per day, to 1 hour per day.   I plan on doing HIIT on the treadmill for one of my two daily cardios.

Month two I will increase cardio again.

Today I fasted, drinking only water, iced tea, apple cider vinegar lemonade with honey, and 1 low carb monster drink.

So, after allowing myself to use Christmas day as a carbup before the contest, I knew I would be a tad ‘fuller’ for my starting weight and pics. I won’t let this upset me, mainly because my side tricep shot showed some definition, so we’ll count it as a win.

However, being one who hates being bloated, I immediately went back on plan this morning in an effort to get back into ketosis and rocking out my normal workout as soon as possible.

You can click here to find my BodySpace Workout Tracker, which shows the workout in an easy to read format. Alternatively, for those who like to get all of the information in one place, keep reading!

This morning I hit up the gym for some semi-fasted cardio. Semi-fasted meaning the only thing in my stomach was some BCAAs (Xtend) and some Gaspari 3rd Degree Burn which I am using until my Gaspari Sponsor package comes in the mail.

Morning Cardio

- Walk/Run Intervals - 28 minutes total -1.5 laps walk, 1 lap run, repeat x 8 (total 1.75 miles)
**Interesting note about these is that for my last run interval I hit a
27 second 1/12 mile time, which is a 5:25 min/mile pace, don’t I wish I could sustain that.**

- Stationary Bike - 15 minutes, Fat Burning Level 10, Total Distance 4.25 miles

- Stretching - 15 minutes deep stretches to ensure my legs were fresh for later lifting.

I then came home and shoveled the sidewalk and driveway, which was just FUN on my lower back and hamstrings.

After some nice rest and a few good meals, all according to my nutrition plan, the wife and I took my before pictures (see earlier blog) and then we were off to the gym for some heavy leg work and light cardio.

Legs:

Leg Extensions - 100×15, 110×15
- These are slow and steady, to get the blood pumping into the quads.

Barbell Squats - 115×15, 135×15
- These are also considered a ‘warmup’, which is why they are fairly light.

Leg Press - 360×15, 450×15, 540×15, 630×15
- This is where I really began to ‘feel’ the effects of running earlier in the day, 720 was just a NO GO.

Hack Squat - 140×15, 170×15
- This was the most fun of the night, I alternated going parallel and going A2G with these, talk about a way to just kill the quads and glutes.

Seated Hamstring Curls - 115×15, 130×15
- I’m debating going heavier on these, I can pull them pretty easily, but I really want the negative portion of the motion to remain nice and tight.

Dumbbell Step-Ups - 12s x 15, 20s x 15
- By this point in the workout I was getting lightheaded and ready to hurl. Gotta love doing step-ups and feeling like you are going to die.

Of course, we can’t forget our calves and abs.

Abs -
- Weighted Crunch Machine - 40×15, 50×15
- Hanging Leg Raises - BWx15
- Full Plank - 30 seconds

Calves -
Seated Calf Raises - 90×25, 135×25, 135×25
Standing Calf Raises - 150×8

The wife and I got a bunch of workout filming done, but the lighting continues to be a problem in the main gym. I will figure a way around it if it kills me, look for these vids and more in next week’s workout vid!

Cardio - Part Duex

Since my earlier cardio was 43 total minutes I limited myself to only 17 minutes of cardio for my post-workout session as I can see no real point in going over an hour of cardio on a leg day, just seems counterproductive.

17 minutes Incline Treadmill

Stretching -
10 minutes stretching focused primarily on legs.

Well gang, day 1 is in the books, tomorrow is going to be Shoulders, Abs, and Calves. Lets get ready to rock this bad boy again tomorrow!

SCT

Thats right. Today is the big day.  Day 1 of the transformation contest.  I am so ready.  Yesterday I felt like a caged animal ready to be released.  Over the long weekend, I wrapped up the final phase of my stategy for the competition.  It just built up the excitement for me.  I would have been in the gym yesterday if it wasnt for other things going on and if my gym was opened.  Ninjabills home gym was a little far to travel for an hours workout. I did donate my fee to the little red kettle though.  LOL

Todays plan of action:

4:30  12 ozs of water with D4 (my cytolean has not arrived yet)  Really missing that morning Mt Dew also

5:00  Cardio hills on the treadmill (More information on next post)

6:15  meal 1: 1 cup oatmeal, 1 scoop protein powder, 1/4 cup dried fruit, 1 tbsp walnuts mixed with water.  

9:00 meal 2: protein shake with 1 small banana and 12 oz water

11:30  12oz water with D4:  Take before pictures

12:00 Meal 3: 4oz grilled chicken, 1 small sweet potato, 1 cup broccoli.  1 scoop shredded mass creatine and 12 oz of water

2:30  Meal 4:  Protein shake and water

3:30 Weight training (Chest, back, Abs) and Garbage
Bench press                15,12,8,8 (last two sets are forced reps)
Incline DB press           12,8,8
Pec Dec Fly                12,12
bent over rows            12,10,8,8
Seated Cable Row        8,8  (dropsets)
Back Extensions           20,20
Pullups                       3 sets to failure (wont take much LOL)
Hanging Leg raises        15,15
crunches                    20,20
Decline Russian twists   15,15
Note: I will fill

5:30 Meal 5:  Baked salmon with large spinach salad (spinach, tomato, mushrooms, and cucumbers spritzed with vigarette)

My official weigh in video.  Weight is up slightly because of the holidays but that just made me more determined to kick butt in this contest. 

I will be posting pics later today. Until then have a great day. TEAM C.W. RULES!!!!

Well, I am up way past my bedtime.  Normally this old guy is in bed by 9 and up at 5.  If you have been following my bodyspace blog you know that I have been sleeping in late.  The big day is tomorrow.  We will be weighing in on video and taking the traumatic before pictures with obligatory newspaper.  

Here is what tomorrow holds for me.   I will wake up when I wake up.

Morning Meds and 3 ACIDOPHILUS and BIFIDUS, 2 Ginseng, 2 ZMA

Exercise
Treadmill for a 30 min walk that keeps my heart rate at about 75% max
Extensive stretching routine  

Feeding 1
Breakfast: 1 cup cottage cheese + ½ cup blueberries + 1 oz walnuts + 2 cups spinach, 1 NOW BRAND Superenzymes, 2 Fenugreek, 1 Ginger root, 1 tsp Fish Oil
Swim 30 minutes – break – swim 30 minutes more

Feeding 2
Breakfast + 3 hour feeding:  beef cabbage soup + 1 cup kale + mushrooms + onions 1 tsp Fish Oil

Housework

Exercise
Dull axe Tree Chop – 30 minutes with no longer than a 5 deep breath pause

Feeding 3
Breakfast + 6 hour feeding 5 oz cod + 1 oz mozzarella +  Salsa (homemade) + mixed greens salad with oil/vinegar dressing, 1 NOW BRAND Superenzymes, 2 Fenugreek, 1 Ginger root, 1 tsp Fish Oil

Housework/free time

Exercise
Counter pushups 3  x 15
Bench squats (no weight) 10 X 10
Treadmill for a 30 min walk that keeps my heart rate at about 75% max
Extensive stretching routine  

Feeding 4
Breakfast + 6 hour feeding 5 oz cod + 1 oz mozzarella +  Salsa (homemade) + mixed greens salad with oil/vinegar dressing, 1 NOW BRAND Superenzymes, 2 Fenugreek, 1 Ginger root, 2 ZMA, 1 tsp Fish Oil

Exercise
Core: Crunches, Swiss Ball Work

Feeding 5
Breakfast + 6 hour feeding 5 oz cod + 1 oz mozzarella +  Salsa (homemade) + mixed greens salad with oil/vinegar dressing, 1 NOW BRAND Superenzymes, 2 Fenugreek, 1 Ginger root, 1 tsp Fish Oil

Weigh-in

45 min Prayer/Reading

I will be drinking mostly water with a couple of glasses of green tea and licorice tea.

My focus for the first week is to take care of my digestive system, immune system, and maintain energy.  Other than the axe work my day is fairly low intensity and nothing is done for a great length of time, but the work is throughout the day keeping the metabolism working hard.  Fish oil is a big key.  On Saturday and Sunday I will be taking cod liver oil for the D due to the lack of sunlight.

As the contest nears officially starting, I have finally worked all of the kinks out of my workout plan for the 13 week duration. I will be following Scivation’s High Reps To Hugeness workout plan, which is a high rep plan geared towards gaining and defining your physique even while dieting.

Some key high-lights of the program are explained below:

- Cardio is performed each day following weight training. For at least the first 8 weeks of the contest I will be strictly following the prescribed cardio plan of lower intensity extended duration. I will be aiming for right at 130 beats per minute, using mainly incline treadmill or very light jogging to achieve this. I may add in extra frequency at any time, but not neccesarily more intensity. I’m going to truly put the notion of Low Intensity Cardio for High Intensity Fat Loss to the test. If I reach any sticking points then, and only then, will you see the usage of High Intensity Interval Training.

- Each workout uses 2 sets of 15 repititions. If I cannot complete all 15 reps I will use a rest-pause fashion and take 4-5 reps and grind out the rest. Once I can finish both sets using a weight, the weight will increase.

- Both abs and calves are hit at each and every lifting session. Since the calves get ‘work’ everyday just by being mobile beings, I feel that they require extra stimulation to just really force growth and definition upon them. Up until now I’ve been doing 3 sets of 15. Get ready though, because for the 13 weeks of the contest I will be hitting calves 5x per week at 3 sets of 25. Referenced below in the ‘workout listing’ are some of the exercises I’ll use to really bring my calves to a new level. In regards to abs, despite the fact that my abs are not visible I will not ignore them. I treat them as any other muscle group. However, since they are also used for everyday lift I will train them frequently to strength them. This is more for the purpose of increasing core strength and stability than ‘getting rock hard abs’, but more on the exercises which will be used for abs in the ‘workout listing’ below.

- A few of the exercises listed in the link provided above tend to aggravate my old AC joint injury, so they will be substitued out, but rest assured all of the big compound movements remain in place.

The ‘Workout Listing’:

Day 1 - Chest
Incline Dumbbell Bench Press
Isolateral Bench Press
Barbell Bench Press
Machine Flyes
Rack Pushups (Pushups off of the 2nd/3rd notch of the squat rack)

Day 2 - Back
Deadlift
Lat Pulldown
Seated Cable Rows
Wide Grip Lat Pulldown
Single Dumbbell Rows

Day 3 - Legs
Leg Extensions
Squats
Leg Press
Seated Leg Curls
Hack Squats
Dumbbell Step Ups

Day 4 - Shoulders
Machine Military Press
Machine Shrugs
Dumbbell Shrugs
Seated Lateral Raises
Alternating Front Raises
Rear Delt Raise Machine

Day 5 - Arms
EZ-Bar Curls
Preacher Curls
Skullcrushers
Assisted Dips
Rope Pulley Hammer Curls
Machine Overhead Tricep Extension

Options for Calves:
Seated Calf Raises
Leg Press Sled Calf Raises
Donkey Calf Raises

Options for Abs:
Hanging Leg Raises
Planks
Crunches
Weighted Ab Machine
Crunch Machine from Hell

Thanks for reading, it is going to be a wild ride my friends!

Josh/Stonecoldtruth