tattoofitness’s BodyBlog

Squat 275×10 275×10 275×10 SS w/ glute ham raises x10 x10 x10. BB split squat 135×10ea 135×10 ea SS w/ DB RDL 85×10 85×10. Leg extention 190×10 rest pause x4 SS w/ leg cruls 175×11 rest pause x3. Cardio incline walk 20 minutes, and precore 30 minutes 80% HR. I am going to have to bust my ass this week so I can recover next week and come into the show fresh and super Lean.

DB incline press 90×10 90×8 90×8, DB flys 55×10 55×10 55×10 SS w/ rope pushdowns 100×10 100×10 100×10, low cable flys 60×10 60×10 60×10 SS w/ dips 45×10 45×10 45×10, Cardio 45 min at 80% HR. I busted my ass doing cardio today, I will sleep like a baby tonight. Really working hard to earn my PRO CARD. Tattoofitness.com

DB incline press 90×10 90×8 90×8, DB flys 55×10 55×10 55×10 SS w/ rope pushdowns 100×10 100×10 100×10, low cable flys 60×10 60×10 60×10 SS w/ dips 45×10 45×10 45×10, Cardio 45 min at 80% HR. I busted my ass doing cardio today, I will sleep like a baby tonight. Really working hard to earn my PRO CARD. Tattoofitness.com

I competed this past weekend in Cedar Rapids, IA. I won the Novice overall, and took secong in the open tall class. the guy who beat me went on to win the overall. I am super pumped about how my contests have been going. I still have two more to come in Nov. Today I squated 315×8 335×6 225×15, RDL 275×8 275×8 275×8, DB walking lunges 60×8 ea 60×8 ea 60×8ea. I have some pics up so check them out nad let me know what you think.

I won the middle weight class weighing at 175 1/2. I have been working really hard this last week and I feel it is really paying off. I feel I will be a little leaner than the last show. check out the pics.

I am so exited, I am in great shape, and really looking forward to waking up tomorrow morning bone dry and full. I plan on cutting my water down a whole lot tonight when I start adding my carbs in around 7 or 8 pm.  I am really feeling small so those carbs will really help to fill me out. I will post how I did, fingers crossed I come out a WNBF PRO.

to day is the start of peak week. I feel I have got it nailed down, now I just need to follow the plan. DB incline 75×12 75×12 75×12 SS w/ peck deck 100×12 100×12 100×12, DB overhead press 40×120 40×12 40×12 SS w/ DB lateral raises 25×10 25×10 25×10, rope pushdowns 100×12 100×12 100×12 SS w/ DB kickbacks 25×12 25×10 25×10, rope crunches 120×20 120×20 120×20 SS w/ plate twists 25×20 25×20 25×20. Walked for 30 minutes at incline 15%. I really feel I am going to come in to my saturday show on point and looking ripped. I will post pics soon. Tattoofitness.com

DB bench press 100×8 100×8 100×8, smith incline press 225×8 245×7 SS w/ DB flys 55×10 55×10, Low cable cross 50×12 50×12 SS w/ DB pullovers 85×10 85×10, BB curls 95×10 95×10 SS w/ cable crunch 140×20 140×20, DB hammer curl 45×8 45×8, SS w/ double crunch x20 x20. I did two sessions of cardio again today, that seems to be my norm now. I am really starting to get my energy back on this keto diet, and my conditioning is really starting to come around. I feel i will be ready for my first show in 2 1/2 weeks. I need to keep working on my posing to help seperate my muscles. 70g fat, 30g carbs, 240g protein.

leg press 630×8 810×8 810×8, smith hack squats 275×10 275×10 SS w/ DB lunges  60×8 ea 60×8 ea, RDL 275×8 275×10 SS w/ leg extention 205×10 205×10, hanging leg raises x15 x15 x15 SS w/ single leg leg curl 70×10 ea 70×10 ea. I am now back to my Ketone diet, I felt droggy this morning but I felt good during my lift. cardio I did 2 session of 25 minutes one on the treadmill and one on the elyptical. 74g fat, 33g carbs, 240 protein.

I have been doing a Keto diet for the past week, and have really been dropping weight and leaning out big time. I have not been able to eat more that 40 g a day since monday. today is my refeed day so I am shooting for 350-400 carbs. I am going to eat every 2 hours so I’m not taking in very large amounts at one time. I am going to eat clean still but I do get to eat all day long. WWW.Tattoofitness.com Check it out.