Training split

This my training split -

Monday- quads
Tuesday- back and tris
Wed - off
Thursday-shoulders and hams
Friday-back and bis
Sat - off
Sun- chest

Abb and calves every other day

This training split will change. I will start to hit the quads twice a week pushing them to grow and get more detail and seperation in them. - will detail a little more as far as reps and sets soon.

With 11 weeks to til the USA's here is what my diet looks like and some pictures I took today!!!

My training will be up tomorrow!!! I'm currently at 205 at 13% bodyfat. So we will see where this takes me!!!

Meal 1- whey protein 50 grams
Meal 2 - 10 egg whites, 1 tablespoon organic peanut butter
Meal 3 - 10oz of chicken breast, 2 cups of asparagus and greens beans

Meal 4- whey protein shake 50 grams
Meal 5 - 8oz of steak, 1 cup of broccoli
Meal 6 - whey protein shake

Meal 7 - 8oz steak, 1 cup of asparagus

Meal 8 - 6oz of salmon, 1/2 cup of asparagus
Meal 9 - 10 egg whites, 1 tablespoon of peanut butter(organic)
Meal 10 - whey protein shake 50 grams

I changed up my protocol, I cut the carbs for this past week in order to jump start my metabolism> so far its working like crazy. I cant eat enough. The following week I will start adding the carbs in slowly and moderately.

Focused

As I begin my training and prep for the NPC USA's in las vegas july 24 and 25th. I'm focused mentally and physically. Before yesterday I took a month off of training to let my body recuperate for the long hard work ahead of me for 6months. Meaning the USA's will not be my only show. I will again return to the stage in New York for the Team Universe in Sept. I still haven't decided who I will use for my prep if at all any. I'm tossed between Dave Palumbo and Hany Rambod. Both are excellent prep coaches. This will be my 3rd year competing in the NPC. Since coming over from the ABA/INBA. The biggest reason for the switch was the competition and exposure and the judging. My goals for the USA's are to get into that top 5. Which I know I will have to bring my best package to date to compete against the best. For the Team Universe, well if you have followed my career then you know my only goal is to get that coveted overall win in New York and to earn that pro card. I will be keep a journal, I guess a blog per sea from now til the USA's and through to the Team Universe. So you can check back and see what's going on. I will post some pics today of my current condition and weight and body fat etc.

Here we go again as I enter the 2009 season what my plans are. Been doing pretty good as far as weight and strength. As of right now my plans for 2009 as show wise, July 24th and 25 NPC USA's and Sept the Team Universe. My goals for both shows are to do my best and improve but as far as placing I'm shooting for a Top 5 placing in the light heavies at the USA's and battle again for the top honor at the Team Universe. This year I will be changing some things as far as diet. I will be hiring Dave Palumbo for both the USA's and the Team Universe. I believe with his help I can become tighter and even more conditioned and bring a better package to the stage this year.I have been busting my ass on deadlifts making that a primary focus along with legs to improve this year. Actually I have ben giving deadlifts there own day. Also making sure I bring out that sweep in my quads and more hang to the hammies. Example last week I hit deads on there own and again today with back I will hit deads again at the end of the week.


Today:Deadlifts - 135, 20reps, 2 sets/ 225, 15reps, 2 sets/ 315, 12reps, 2 sets/ 425, 8reps, 2 sets

Tbar Rows - close grip - 2 (45) plates 15reps 2 sets, 3(45) plates 15reps 2 sets, 4(45) plates 10reps 2 sets

Dumbell Rows - 100, 15reps 1set/ 110 15 reps 1 set/ 120 10reps 1 setSeated Rows - 200, 15 reps 1set/ 220 15 reps 1 set/ 250 10reps, 1 set/ 290 8reps 1 set

Hypeextensions - 25, 20reps 3 sets

Wide chins - 3 sets 10reps, no weight

From week to week I will change it up as far as barbell bentover rows, tbar rows, dumbell rows, underhand pulldowns, deads, etc. It usually never stays the same except for deads!!!

Back again A little different a litle heavier Deadlifts - 135lbs -15reps - 3sets, 225lbs - 15reps - 2sets, 315lbs - 10reps - 2sets

Tbar rows - 2 (45) plates - 15reps 2 sets, 3plates - 12reps, 4plates - 10reps

Seated rows - 160lbs - 20reps - 2sets, 180lbs - 15reps - 2sets, 225lbs - 10reps - 2sets

Reverse lat pulldowns - 150lbs - 10 reps 2sets, 160lbs - 10reps - 2sets

Fron lat pulldowns - 160lbs - 10reps 2 sets, 180lbs - 10reps - 2sets, 210lbs - 10 reps 2 sets.

Hyperextensions - 3 sets 25 reps with a 25lb weight
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Back and tris

Try this workout on for sizeEz bar curls supersetted with Hammer strength preachercurls

The weight I use:90lbs on ez curls45lbs on preacherEz curls - 15repspreacher - 15 repsThese are to be done back to back for 3 sets nonstop. example - right after you get done with your first set 15/15, dont rest, your right back to ez curls and preacher curls againRemember these are for 3 sets.After there nice and tightSuperset againAlternating dumbell curls - 60lbs - 12reps 2 setsAlternating dumbell curls - 20lbs - 24reps 2 setsTricepsEverything is supersettedtricep pressdowns 70/100/130lbs - 25/20/15reps - 1setrope pressdowns - 50/60/70lbs - 25/20/15reps - 1setdumbell overhead extension - 70/80/90lbs - 25/20/15reps 1 setBench Dips - 25 reps, this never changes
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Nice needed break but it's over now back to work!!!

After taking time off from training, as a matter of fact since September. I resumed training today. This was a nice needed break to let my joints, ligaments, bones you name it heal. At the same time mentaly I needed the break. I still weight 207lbs. Last week I started to load up on protein and creatine. It looked something like this.
I was taking Isolyze protein 4 times a day, 50grams per serving with 10grams of glutamine and carbolyze 4 times per day 78grams per serving with 1 serving of size-on 3 times perday. Included I have been taking arthrolyze, testoslyze, omegalyze, multivitamins and fruit a vie.
Last week my meals werent to good, I was eating 3 times perday.
am - 3 bagels with a protein shakelunch - 2 chicken sandwichdinner - steak with green salad and 3 cups of rice.
Today I just increased my meals to 5meals perday. adding in one steak meal and rice and one chicken breast meal with rice.
Workout today consisted of nothing but back. The only reason I train back on monday is everyone else trains chest on mondays at just about any gym you go too so all the back machines are open.
Deadlifts 4 sets 15repsBent over barbell rows 4 sets 15repsUnderhand pulldowns 4 sets 15repsReg lat pulldowns front 4 sets 15repsHyperextensions 3 sets 20reps
Thats all she wrote till tomorrow!!!
Nice and easy!!!