DKH's 35 week Contest Prep

[DKH8]

I thought I would start a new thread to keep my progress. The only local show is on Nov 6th. I have a little extra fat than I wanted to have starting my prep so I have started early. Currently sitting at 194lbs in the morning. I maxed out in squat with a 455x1 two days ago. I will be going heavy through out my prep trying to keep all the muscle. My current split is a 3 on 1 off power/ hypertrophy split. Macros are set at 275p 250c 55f with one refeed a week at 250p 400c 50f, after the first 10lbs or so Ill be adding in a 2nd refeed. No actual cardio yet but I am active throughout the day with my job. I snapped some pics cold a few days ago.

http://i238.photobucket.com/albums/ff297/davidhasu/P3010263.jpg

http://i238.photobucket.com/albums/ff297/davidhasu/P3010266-1.jpg

[DKH8]

Back Traps today

Low back is sore from the squats so I went semi light tonight.

Power upper
Deads 365x5x3
Pulldowns 225x8x3
Cable Row 225x9x4
DB Shrugs 120x10x5

[DKH8]

Upper Power

BB Bench 275x4 255x4x3
DB Inc 110x6x4
DB Military 90x5x3
DB Side Raise 30x12x2
Abs + Calves


The first set of Bench was heavy and I didnt have a spotter so I lowered the weight 20lbs to ensure that I would get the reps. Overall everything was good and ready to lose some weight

[DKH8]

took two days off from being extra sore. today was a hit leg day.

leg ext 245x15x3
squat press 450x12x6
DB lunge 50x10x2
Donkey calf 135x15x6
abs