First off, I would like to say I apologize for this entry being four days late. I hope that does not disqualify me from what has proven to be a most awesome contest. Optimum's Products proved to be very helpful in helping me gain a physique that I can be very proud instead of ashamed of. Specifically: Amino Energy,Optimum Whey, and 100% Whey Crisp Bars (when just finishing a workout and my glucose sources are totally drained! I lost a grand total of 20 pounds and just over 5 inches in my waist.

 As an older college student, I have found that I really had a lack of energy and a harder time focusing than my younger counter parts. However, once the contest began and I cleaned up my diet and started a smart hard workout regime along with smart supplementation. I really began to feel better, and my memory and focus in school really began to improve. Not to mention my grades which went from C to A. In all honesty the weight loss process itself proved to be a bit more frustrating than in times past. My body now needed more rest between workouts and more stretching exercises had to be taken more seriously and performed for a longer period of time.

My routine varied but cardiovascular exercise was performed in the morning on a empty stomach before class and Yoga was performed every night before bed. I performed a weight lifting routine as follows:Monday's Chest Shoulder Triceps. Tuesdays off, Wednesday Legs, and Thursdays off, and Fridays Back and Biceps.

I hope to continue this physique transformation and truly feel blessed by all those who I have met along the way. I value every friendship I have made and I hope to continue to learn more as I approach the big 50!

Leg Extension
30x20 each leg as a warm up 100x6( last little prep before going to war), 150x8, 150x8, 165x9, 90x10,

Seated Calves
60x10, 120x8, 120x8, 120x10

Hack Squat
50x6, 50x6, 140x10, 140x10

Leg Press
180x10, 180x10, 360x8, 360x8

Lying Leg Curl
40x10, 100x8, 100x7, 80x10, 60x10, 80x7

doing some night time yoga before the pain kicks in.

I think I could have even done just a bit more, but I am able to do more weight then I was just a few weeks ago!

This morning I felt like I was dragging a bit and contemplated not even going to the gym, then drank some really strong coffee and was off and running. Stairmaster was 35 minutes intervaling 370 calories. Felt tired but still really good and didn't want to leave the gym just yet. Did some stretching felt pretty good and did another 30 minutes on the treadmill as all the elliptical machines where busy did 2.5 miles and burned 340 calories at least according to the machine. Right now I am getting pretty tired as I have tried to lay off the caffeine the rest of the day and get ready for a really hard and fast leg workout tomorow. My clothes are starting to get stupid baggy that where really tight just a few weeks ago this is really a great sign for me! I am dropped around 8 pounds since jan 1.

Morning Cardio done,

Drank in some Protein Powder after waking up drank 40 ounces of water at least! ! Then 30 minutes of cardio on the stairmaster with intervals burned 300 hundred calories. Went and streched then did sprints on the treadmill for 15 minutes. Starved a bit ate some egg whites with tomatoes now I am going back for back and biceps. Ate some really good salad with edemomi beans. My first two a day as I know I am behind and ready to work like a dog to catch up a bit in the contest. Dang I am so obsessed with the veins on my arms and they are only going to get worse as I keep my diet clean and start kicking ass in full gear. Will post details of my back and bicep workout when I come home

After being sick for a bit, I tried to focus on really squeezing each rep into my legs and working on better form. My legs are really small and I am trying like heck to bring them up!

Leg Ext.
40x15, 100x10, 100x10, 100x10

Seated Calves
100x10, 100x10, 100x10

Hack Squat
90x10, 90x10, 90x10, 140x10

Leg Press,
180x10 180x10 180x10, 270x20

Leg Curl
70x10,70x10, 70x10, 70x10,

Then back to leg exten
110x10, 70x15, 70x10.

After this I was pretty wabbly! I feel sore but okay today 2 days later! Cardio this morning was okay, thinking of pushing it with a jog this afternoon. See how I feel.

Trained on machines as the pit at bally's was full.

Incline Press Hammer Machine
140x10 140x10 ( felt the arthritis but fought it off, yeah!) 140x9 160x6 dropset 120 x 10

Shoulder Press 500
100x10 80x10 70x10

Pec Dec Fly Rear Delts ( The first time I have ever used this machine, I fricken love it!) I know my rear delts are super weak)

55x10 70x10 85x10 100x10

Then 25 minutes on the stairmaster interval training with no hands, for most of it! 250 calories burned.

155 pounds on the scale after. Lowest yet! tighting up my diet. I loved fitting into my skinny jeans today, and feeling like I am part of the new 40 plus out there! Hey.......................

A protege young really buff young trainer volunteered to help me training my back and biceps on Wednesday, I am so excited. I hope he can help me pick up my strength!

Cable Rows 100x10 warm up 150x10 150x10 130x10 130x10 One minute rests

Deadlift 90x10 90x10

Iso lateral hi row 180x10 180x10

T-Bar Rows 10x45, 10x45, 10x45, 7x80,

I am really hoping to still cut weight by doing morning cardio,but I would honestly like to get stronger and bring these numbers up! Although, I am really trying to squeeze out each rep and not just throw weight around.

I seemed to have fallen into the common trap of being a guy at the gym who has a little bit of arms and shoulders compared to someone who never trains, but I have zero total chicken legs! I am rolling on barely over 22' thighs. This puts my body way out of proportion and I have the sneaky feeling this is bringing down my overall body growth. That, and I love to do cardio on a stepper at a very rapid pace. I have decided to go to a more traditional higher rep scheme which really seemed to have me smoked! I just have to humble my ego hear a bit as the weight I was working with seemed very low.

Leg Extensions one warm up
80x15 90x15 90x15 90x15

Leg Press
180x15 180x15 (270x10 I really wanted 15 but got scared I was going to drop it) 180x15

Hack Squat
90x15 4 times (nothing fancy I am just dying to make it 180, but not ready yet!

Lying Leg Curls
80x10 50x15 60x15 60x15

I should have done deadlifts and calves but seriously as a leg guy beginner this had me smoked!

Any men or women who have learned how to grow their bottom half please comment and make recommendations!

As I type this 3 hours after my first real leg workout ever, I am already starting to feel sore. I realize that like many guys in the gym I have built myself up with the body of a chicken. Decent upper body of arms back and chest with tiny chicken 21 inch thighs! So it's time to focus on my legs solely in order for them to catch up so I can continue to grow

Leg Extensions 1x20 (70's) then 3x12 with (100's)

Leg Press 1x20 (140) 3x15 with 230's

Smith Machine Squat 1x20 (50's) 3x8 with 90 and one last set with 140

Hack Squat 1x20(90) 3x10 with 90's and one last one with 140

 I am sore as heck already so this is all new working the lower half, plus I did have patella knee surgery but using a good wrap seemed to really do the trick for me! Any critique from those who know whats up is welcome

Normally now I would be doing more of a bodybuilder mass gain off season type of workout, with heavy weights.  But because I have a test tommorow in Radiology and my knees are trashed from running on the pavement last week  and elbows still feel a bit trashed I took it easy today in the gym and did the stairmaster instead.

 Pretty typical for me, as this is what I did for morning cardio to lose 30 pounds in 3 months. I like to do interval training so I did 35 minutes burned 301 calories. Nothing to crazy for me and a lot of skipping with no hands to make it more intense and more on my legs.

Normally now I would be doing more of a bodybuilder mass gain off season type of workout, with heavy weights.  But because I have a test tommorow in Radiology and my knees are trashed from running on the pavement last week  and elbows still feel a bit trashed I took it easy today in the gym and did the stairmaster instead.

 Pretty typical for me, as this is what I did for morning cardio to lose 30 pounds in 3 months. I like to do interval training so I did 35 minutes burned 301 calories. Nothing to crazy for me and a lot of skipping with no hands to make it more intense and more on my legs.

Normally now I would be doing more of a bodybuilder mass gain off season type of workout, with heavy weights.  But because I have a test tommorow in Radiology and my knees are trashed from running on the pavement last week  and elbows still feel a bit trashed I took it easy today in the gym and did the stairmaster instead.

 Pretty typical for me, as this is what I did for morning cardio to lose 30 pounds in 3 months. I like to do interval training so I did 35 minutes burned 301 calories. Nothing to crazy for me and a lot of skipping with no hands to make it more intense and more on my legs.

Normally now I would be doing more of a bodybuilder mass gain off season type of workout, with heavy weights.  But because I have a test tommorow in Radiology and my knees are trashed from running on the pavement last week  and elbows still feel a bit trashed I took it easy today in the gym and did the stairmaster instead.

 Pretty typical for me, as this is what I did for morning cardio to lose 30 pounds in 3 months. I like to do interval training so I did 35 minutes burned 301 calories. Nothing to crazy for me and a lot of skipping with no hands to make it more intense and more on my legs.

Normally now I would be doing more of a bodybuilder mass gain off season type of workout, with heavy weights.  But because I have a test tommorow in Radiology and my knees are trashed from running on the pavement last week  and elbows still feel a bit trashed I took it easy today in the gym and did the stairmaster instead.

 Pretty typical for me, as this is what I did for morning cardio to lose 30 pounds in 3 months. I like to do interval training so I did 35 minutes burned 301 calories. Nothing to crazy for me and a lot of skipping with no hands to make it more intense and more on my legs.

Hack Squat 50x10 180x10, 180x5, 90x10

Leg Press: 180x17

Deadlift 90x15  (180x19 RP)

Looking improve these numbers quickly