Sorry for the delayed update. I will start posting again here. A couple of things have been going on. First of all, my dad passed away about 7 weeks ago and that was very tough on me. I have kept training and getting on my diet but the “hunger in my belly” to compete in my first IFBB pro competition hasn’t been there. I also had a job change where I am doing full time nutrition coaching. I have had over 300 clients this past year and decided to jump in the deep end and end my 22 year corporate career and do my own thing. Kind of scary but exciting at the same time. I was at an all time high of 219 lbs and now around 209. Need to lose about 15 - 17 more lbs in 13 weeks.
I will just get back into what is going on. I added 2 HIIT session in (first time to do these since July of last year). Definitely love to sweat a lot again. Metabolism is starting to fire when doing these. I have definitely put on some lean body mass (muscle) this past year just not sure how much until I get down into the 6% range which should be in 10 weeks.
Workouts were the same as last week but increased reps or weight. Still have enough carbs in me where I will see some gains in weight room. Will not be the case in 3-4 weeks.
My macros have been same 324 P/337 C/ 65 F = 3,169 calories. Will be decreasing this week.
Here is my workout this past week. Doing 1 bodypart per week and the FST-7 sets at the end of the workout have been great and love pump. I might be going back to a bodypart 2x per week next week.
Incline Barbell Bench Press: 4 Sets Of 7-12 Reps
Incline Dumbbell Flyes: 3-4 Sets Of 8-12 Reps
Flat Dumbbell Bench Press: 3-4 Sets Of 8-12 Reps
Cable Crossovers: 7 Sets Of 8-12 Reps
Bent-Over Barbell Row: 4 sets of 8-12 reps
Close-Grip Pulldown: 3 sets of 12 reps
Dumbbell Pullover: 3 sets of 12 reps
Seated Row Machine: 7 sets of 12 reps
Wednesday- Shoulders & Traps
Seated Dumbbell Press: 4 sets of 8-12 reps
Front Plate Raise: 3 sets of 12 reps
Side Lateral Raise: 3 sets of 12 reps
Rear Lateral Cable Flyes: 7 sets of 12 reps
Dumbbell Shrugs: 4 sets of 12 reps
Machine Shrugs: 7 sets of 12 reps
EZ Bar Curl: 3 sets of 8-12 reps
Seated Triceps Press: 3 sets of 8-12 reps
Incline Dumbbell Curl: 3 sets of 12 reps
Lying Tricep Extensions Across Face: 3 sets of 12 reps
Overhead Cable Curls: 7 sets of 12 reps
Triceps Pushdowns: 7 sets of 12 reps
Squats: 3 sets of 12 reps
Leg Extension: 3 sets of 12 reps
Leg Press: 3 sets of 12 reps
Hack Squat Machine: 7 sets of 12 reps
Lying Leg Curl: 3 sets of 12 reps
Standing Leg Curl: 3 sets of 12 reps
Stiff Leg Deadlift: 3 sets of 12 reps
Lying Leg Curl: 7 sets of 12 reps
Seated Calf Raise: 3 sets of 12 reps
Calf Raise on Leg Press: 7 sets of 12 reps
Tip of the Day: Bodyfat measurements aren’t great ways to measure your progress. They are all over the map on the readings and can deceive a lot of competitors. I know coaches that tell their clients they are a lot lower than they really are. Use waistline measurements, scale and the mirror (pictures) to judge your progress.
Photo from leg day. Before I went to the gym, my 19 year old approved my “look.” He didn’t approve of the Chucks. Dad is doing good when he says you look good. I still think I look ridiculous but who cares how you look on leg day. It is about getting it done.