4 weeks out update:

UPDATE: 4 WEEKS OUT

Weight: 165.0lbs
Waist: 27.5" (WOW)


(i need to turn my shoulders more in the side quarter turns i think)

5/28 Workout

Good workout, went a little heavier then I have during the prep but it felt good. My lower back has been killing me for almost a week, very tight.

Leg Press:
3 Warmups, 5 Plates/12, 6 Plates/7, 7, 7

Squats:
2 Warmups, 245/8, 275/3, 245/8

Leg Extentions:
95/12, 115/10, 10

Walking Lunges:
55s x 16 x 3

High Rep Calves

Upper Abs

(45 Min SS Cardio in the AM)

5/20 Workout

Good workout.

Side Laterals:
2 Warmups, 25/10, 9, 20/12

High Incline DB Press:
2 Warmups, 60/9, 8

Cable Upright Rows:
1 Warmup, 115/8, 105/10, 105/10, 95/12

Incline DB Curls:
2 Warmups, 35/10, 30/14, 14

Cable Curls:
1 Warmup, 42.5/15, 52.5/8, 47.5/10, 10

1 Arm Preacher Curls:
20/12, 10

35 Min Low Intensity Cardio

5/19

Another good workout today.

Palms In Lat Pulldown:
3 Warmups, 160/8, 170/6, 6

TBar Rows:
2 Warmups, 4 Plates+25/7, 7

DB Deads:
2 Warmups, 90/10, 95/8

Close Grip Bent Rows:
95/15, 135/12, 10

Good Mornings:
115 x 10 x 3

Glute Ham Raise:
3 Sets to failure

35 Min Low Intensity Cardio

5/18 Workout

Felt real good today, lovin the Quake preworkout more and more.

Incline Press:
3 Warmups, 185/10, 195/6, 6

Incline DB Press:
2 Warmups, 75/10, 80/8

Flat Flyes:
1 Warmup, 40/7, 35/10, 10

Uneven Pushups:
10/10/7, 10/10/5

Dips:
45/15, 70/9, 55/10, 10

DB Press: (room with cables was closed)
1 Warmup, 50/10, 10

Lying Extentions
55/12, 12

Abs

35 Min low intensity cardio

5/17 Workout

First time using Quake 10.0 today, LOVE IT. My inner thighs felt like they were going to explode while I was doing sissy squats. Numbers were up and down in different areas.

Squats:
3 Warmups, 225/10, 245/6, 6, 255/6

Hack Squats:
2 Warmups, 205/10, 225/7

Sissy Squats:
Bodyweight/20, 25/20, 45/13, 13

Bar Lunge:
185/10, 165/12, 12

Calves

Upper Abs

5/15 Workout

Long day, but workout went well. Did feel more of a pump but not as much energy, maybe had something to do with the posing? By the time I got home after 4 hours of driving, 2hours of posing, training and cardio I was completely shot.

Side Laterals:
2 Warmups, 25/8, 8, 8

High Inc DB Press:
2 Warmups, 60/9, 8

Upright Rows: (used smith because guy on cable station said hed be there for 15 min?)
1 Warmup, 65/15, 105/7, 95/10, 10

Inc DB Curls:
2 Warmups, 40/5e, 35/6e, 35/5e

Cable Curls:
1 Warmup, 95/12, 110/10, 120/9, 95/12

1 Arm Preacher Curls:
25/10, 8

Lower Abs

35 Min SS Cardio

5/14 Workout

Not a good day all around, got worse at the gym. Hopefully tomorrow is better.

Palms up Lat Pulldown:
3 warmups, 13/7, 6, 12/7

TBar Rows:
2 warmups, 4plates/10, 4plates+25/6

DB Deads:
2 warmups, 90/10, 95/7

Close grip rows:
3 x 135 x 10

Good Mornings:
3 x 125 x 10

2 x glute ham raise

35 min ss cardio

5/13 Workout

Solid workout today

Incline Bench:
3 Warmups, 185/7, 7, 6

Incline DB Bench:
2 Warmups, 75/9, 9

Flat DB Flyes:
1 Warmup, 35/10, 10, 10

Dips:
25, 25, 22, 20

Rope Pressdown:
1 Warmup, 10, 12

Lying Extention:
65/10, 55/12

35 Min Low Intensity Cardio

5/12 Workout

All numbers went up today, which was nice.

Squats:
3 Warmups, 225/8, 245/8, 265/5, 225/10

Hack Squat:
2 Warmups, 205/10, 10

Sissy Squat:
20 x 4

Bar Lunge:
155/10, 185/10, 10

Calves

Upper Abs

35 Min Low Intensity Cardio

5/10 Pictures

7 weeks out!

QUARTER TURNS:




MANDATORY POSES:








OTHER POSES:


<-- "calves pose"/ Branch Warren style Rear double bi
For some reason my hams/glutes look alot better than when i spike a calf....

5/9 Workout

Love this workout, insane pump in my mid/lower back. I also feel like im doing the glute/ham raise right now because I felt it alot more today.

Wide Lat Pulldowns:
3 Warmups, 13/6, 12/7, 11/10 (plates are numbered here, dont have weights)

TBar Rows:
2 Warmups, 4 Plates/10, 4 Plates+25/7

DB Deads:
2 Warmups, 85/10, 90/9

Close Grip Bent Rows:
115/12, 135/10, 10

Good Mornings:
95/10, 10, 115/10

Glute Ham Raise:
15, 20, 20

Lower Abs

35 Min Low Intensity Cardio

5/7 Workout

felt pretty good, exhausted afterward.

Squats:
3 Warmups, 225/8, 245/5, 5, 225/7

Smith Hack Squat:
2 Warmups, 185/10, 10

Sissy Squat:
15 x 4

Bar Lunge:
135/10, 155/10, 175/10

Calves

Upper Abs

No cardio

5/5 Workout

Felt pretty good today, only pain in my shoulder was slight during upright rows. Other than that felt good.

Side Lateral:
2 Warmups, 25/8, 8, 6

High Incline DB Press:
2 Warmups, 55/9, 10

Cable Upright Rows:
1 Warmup, 80/10, 90/9, 9, 9

Incline DB Curls:
2 Warmups, 35/14, 12, 10

Cable Curls:
1 Warmup, 90/10, 10, 10, 10

1 Arm Preacher Curls:
25/7, 20/9

Forearms

35 Min Low Intensity Cardio

5/4 Workout

Insane pump in the mid/lower back, hamstrings not so much.

Palms Up Pulldown:
3 Warmups, 160/7, 6, 150/8

T-Bar Rows:
2 Warmups, 4Plates+25/5, 4 Plates/6, 6

DB Deadlifts:
1 Warmup, 85/10, 90/10

Close Bent Rows:
95/13, 115/9, 95/12

Good Mornings:
65/12, 85/12, 105/10

Glute Ham Raise:
3 sets to failure

5/3 Workout

Shoulder pain again during the incline movements. Energy was so so.

Incline Barbell Bench:
3 Warmups, 165/7, 175/6, 5

Incline DB Bench:
1 Warmup, 70/8, 8

Flat DB Flyes:
1 Warmup, 35/10, 10, 10

Uneven Pushups:
2 x 20

Dips:
25, 20, 20, 18

Rope Pressdowns:
1 Warmup, 70/10, 60/11, 10

Lying Extentions:
1 Warmup, 55/12, 12

HIIT Cardio 30 Minutes

5/2 Workout

In alot of pain (in a good way). Alot of the exercises I hadn't done in awhile. Cardio was torture but the pump is insane! Even got some veins goin in my legs.

Squats: (no wraps, no belt)
3 Warmups, 225/6, 6, 6, 6

Smith Machine Hack Squat:
2 Warmups, 185/8, 9

Sissy Squat:
Bodyweight/ 15, 15, 15, 15

Bar Lunge:
135/10, 10, 10

Calves

Upper Abs

35 Min Low Intensity Cardio

5/1 update

8 weeks out:

Weight: 172.6 (up almost a pound?)

Waist: 29" (same)

any idea why this could be? very fustrasting....