Training log with dedication!!

[dedicate92]

I have been regrouping, analyzing and thinking about what goals I have next after placing 3rd at the NANBF Natural USA. I was pleased with my package (plus got 2 first place votes) but that pro card didn't have my name on it (this time). After talking it over with Mandee (my wife) some other people in the sport and discussing it with Layne, I've decided to take 2008 off from competition, focus on adding some quality size, and come back in 2009 to the stage!

Since competing in 1993, I have basically been competing every year. I might have taken 18 months off once, but that's it (and it's been a long time since that happened). Adding some serious size would be great and looking forward to doing it with Layne's guidance. He can keep packing on the slabs of beef and I want some of that!

I will keep people updated with progress... Mass-mode here I come!!

[dedicate92]

Well, it's been awhile, thought I would update everyone... Feel like I'm getting my metabolism back up. My bodyweight is doing good. I'm holding steady between 146 and 147 (which is 3-4 lbs over contest weight). Doing 2 HIIT per week. Getting some injuries healed up (groin/hammy) and strength is starting to come back good. Hoping in another couple weeks to be ready to kick it up another notch and work towards gaining that mass!

[dedicate92]

This morning I actually woke up and wasn't stiff!! Namely my lower back and groin. I always sleep with a pillow under my legs (to lower pressure on low back). My low back is usually stiff and I put a heat pack on it while I'm having my pre workout shake and planning my workout to get the blood flowing and get it loose. Hopefully this is a sign things are coming together!!

Did HIIT this morning on the eliptical, felt good. Haven't updated my meal plan for awhile, so thought I would do this:

3:00 AM 2 pieces 100% whole wheat bread, scoop whey protein w/water (back to sleep)
4:45 AM Pre workout (trying a bunch of different ones right now but plan on using Vasocharge), beta alanine
5:15 AM 1/2 scoop whey, 1/2 scoop waxiemaize starch
5:30-6:30 Train, Sip 2 scoop Xtend while training
6:45: 2 scoops Designer Supplements Replenish, Beta alanine
7:45 1/2 cup oatmeal, 1 Tbsp Dextrose, 1/2 scoop whey, psyllium husk powder, multi-vit.
10:30 1/2 cup oatmeal, 3 eggs (2 whole, 1 white) make pancakes
1:30 1 cup brown rice, 1 cup broccoli, 1/2 can tuna, 1 tsp MCT oil
4:00 1 cup brown rice, 1/2 cup meat (chick or turkey) 2/3 cup grean beans, 1 tsp MCT oil, 2 omega 3 caps (fish oil)
7:00 2 slices whole wheat bread, 2 Tbsp peanut butter, BCAA's, multi vit
10:00 (b4 bed) level scoop 100% casein, 1 Tbsp PB, 1 Tbsp flax meal, vanilla extract and some psyllium husk powder (throw in bowl, freezer and eat like ice cream-yum!) 2 omega 3 caps and creatine.

[dedicate92]

Today did hypertrophy upper body. Felt good and got a sweet pump on!!

DB Incline rows 60x10x3
HS low row 3x8-12 (last set 200 to failure)
Rack Chins 3x8-12 (threw 25lbs on lap last set to failure)
Pull downs 3x12-15 (155 last set)
IDB press 60x10x3
Decline HS press 3x8-12 (last set 210 to failure)
Pec Dec 3x12-15
DB seated press 40x10x3
Laterals 3x8-12 (last set 35 to failure)
EZ curls 3x6-10 (last set 85 to failure, supersetted w/tris)
OH cable ext 3x6-10 (last set to failure)
Machine curls 2x10-15 (supersetted with pushdowns)
Pushdowns 2x10-15

A couple more weeks of this split, then planning on breaking this workout down. Here's my game plan:
Mon: Power upper (as is now, basic heavy, sets of 5 with some 8-12 sets)
Tues: Power lower ("")
Wed: Off (HIIT cardio)
Thurs: Hypertrophy Back/Chest (Higher reps, more isolation exercises)
Fri: Legs
Sat: Delts/Arms
Sun: Off (HIIT cardio)

[dedicate92]

Did legs this morning, had a sweet workout! Decided to stick with hack squats verses regular squats as I could tell yesterday sliding around outside on the snow & ice that it was still not 100%. Hit my numbers and increased the wieght on all my lifts, strength comming back! Nice and sore from yesterdays workout too (love that feeling when I first wake up in the morning, it's like taking a test and getting an A on it then next day!)

Hack squats 3x10x3 (130 -explosive sets)
Leg press 3x8-12 (450 last set to failure)
Leg ext 3x8-15 (145 last set)
Stiff deads 3x10x3 (185 explosive, but careful, hammy still tender on this one)
Leg curls 4x8-15 (90 last set to failure slow and steady -no bouncing at bottom!)
Seated calves 3x8-15 (145 last set to failure)
Calf press 4x8-12 (560 last set to failue)

Tomorrow off, then HIIT on Sunday (maybe sprints, we'll see..)

[dedicate92]

Today smoked upper body power style! Today and tomorrow am working out with weight that was persoal records. Next week planning on blowing them away!! Felt strong today, plus had a good weekend of hitting my macro 's and not blowing my food intake (still had a different meals that normal, just good portion control).

Here we go:
DB Incline rows 90x5x3 (breezed through!)
Lat pulldowns 3x8-10 (last set 160)
IDB press 100x5x3 (felt solid!)
Flat Flys 3x8-10 (last set 55's)
Seated DB press 75x5x3 (these were tough, but lookin to best it next week!)
DB curls 2x6-8 (55's)
Lying ext 2x6-8 (90)

Tomorrow legs, getting ready now!

[dedicate92]

Ice and snow today so my kids got school cancelled. You would think I would have slept in, but the school didn't make the call until AFTER I had my pre-workout drink to get me jacked (Vasocharge by Scivation) so I just got a lot done before I woke up my wife to hit the gym (at least one of us got to sleep in).

This morning did my previous 5 rep max on legs. Did hack squats for quads, as still being careful with the groin. It's feeling great, have been stretching good after each workout. The plan is next week shoot for new PRs and then think I'll start off doing squats again. Here was todays workout:

Hack squats 3x5x3 (230, felt heavy, but no surprise considering I couldn't push it for 3 weeks, but did get them done)
leg ext 2x6-8 (170 last set)
Stiff leg deadlifts 3x5x3 (335, felt awesome, going to break this one next week!)
Seated calves 3x6-8 (170 last set)
Standing calves 3x6-8 (340)

Have reduced meals to about 4 hours apart and having Xtend in between. So far like the results, will keep everyone posted!

Tomorrow no weights, HIIT. Probably elliptical again. Thursday upper body hypertrophy. Till then, you will find me moving snow and scraping windows!

[dedicate92]

Yesterday did HIIT on the eliptical. Had to cut it 5 minutes short as spent 30 minutes chipping ice off my car... Felt great though, hit the sprints hard and still got 30 minutes total.

Today did upperbody hypertrophy (more isolation, higher reps). I woke up this morning feeling swollen in the face, weird but workout went great:
Incline DB rows (3x10)
Cable rows 3x8-12 (last set 180, increase)
Weighted pull ups 3x8-12 (55lbs)
Pull downs 2x10-15 (130)
IDB press 3x10
Decline DB press 3x8-12 (last set 85, increase)
I Flys 2x10-15 (45's)
Seated DB press 3x10
Lateral raises 2x8-12 (35)
EZ curls 2x6-10 (90 last set, increase)
Supersets w/ OH cable ext 2x6-10 (55)
Preacher curls 2x10-15
SS w/Pushdowns 2x10-15

Tomorrow hyper legs, bring it on baby!!

[dedicate92]

Here's a few pics from my competition the end of October. That's my wife with me in the one pic. Looking forward to making more improvements!!

[dedicate92]

Thursday night started itching before bed and woke up at 1 AM with hives all over (noticed my face seemed swollen Tuesday too??) Not sure what happened, but took some Benadril, which helped me get to sleep and stop itching, but knocked me out! Woke up barely functioning, so had an extra strong cup of coffee with my Vasocharge.

Once I woke up, did legs and felt great! Next week I am going to break some personal records, for sure!! Up to 148, but might be a little overstated as I think I was holding water from whatever happened with the hives. Pictures coming next week!

Hack squats 3x10
Leg press 3x8-12 (460 last set, an increase)
Leg ext 3x10-15
Stiff deads 3x10
Leg curls 4x8-15
Seated calves 3x8-15
Calf press 4x8-12 (560)

Taking Saturday off, HIIT on Sunday and Monday, time to smash some records!! Getting mentally ready NOW.