Your suit is beautiful!! :D Posing looks great and you are leaning out so nicely.
Funny about the call from your coach. Kind of like being a kid again and thinking you're in trouble!
Your suit is beautiful!! :D Posing looks great and you are leaning out so nicely.
Funny about the call from your coach. Kind of like being a kid again and thinking you're in trouble!
[b][size=+2][color=orange]4 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
142# day after cheat meal...up only a single pound. Testament of the thermic effect of protein??
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 45 min TM, 8%, 2.42 miles
[B]PM Cardio:[/b] 30 min TM, 8%, 1.63 miles
[b][color=blue][u]…SHOULDERS…[/U][/COLOR][/B]
[b][u]Seated BB Military Press[/u][/b]
12 @ 45#
12 @ 65#
2x10 @ 85#
2x6 @ 115#
6 @ 125#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Machine Side Lateral Raise[/u][/b]
12 @ 30#
15 @ 30#
2x15 @ 50#
2x10 @ 55# drop to 10 @ 30#
[b][u]Rear Delt on Pec Deck[/u][/b]
15 @ 40#
3x15 @ 70#
2x15 @ 75#
[b][color=purple][i]WTF-ever-set…just trying to get a pump:[/i][/COLOR][/B]
[b][u]Seated DB Military Press[/u][/b]
Rd 1: 15 @ 20#
Rd 2 thru 6: 10 @ 30#
[b][u]Single Arm DB Side Lateral Raise[/u][/b]
Rd 1 thru 3: 12 @ 10#
Rd 4: Single arm as fast as possible, 20 reps with band
Rd 5: 12 @ 12#
Rd 6: 20 @ 10# both arms together
[b][u]Bent Over Single Arm Front Delt Raise with Pronation[/u][/b]
15 @ 8#
15 @ 10#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1625 calories 41F / 116C / 194P[/B]
[I]*Calories includes supplements[/i]
I was given the thumbs up for epic cheat meal! Although we had a terrible time getting a pump last night...there is NO WAY in hell I could've been depleted so not certain what was going on.
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee
218oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[B]Sleep:[/b] 4:25 hours
[b]Calories Burned:[/b] 2753
[QUOTE=megdaig;1028303553]
142# day after cheat meal...up only a single pound. Testament of the thermic effect of protein??
[/QUOTE]
That is awesome! how many girls get calls from their coaches making sure they went all out on their cheat?? Probably not very many :) keep up the good work.
[b][size=+2][color=orange]4 WEEKS OUT[/COLOR][/SIZE][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/58D3A81E-1C98-4ADD-9E2F-6F20E71E1B55-22009-00000765968ED3A4_zps7d546d85.jpg[/IMG]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
141# Quickly back down in weight and sticking.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[b]Tuesday:[/b]
[B]AM Cardio:[/b] 45 minutes treadmill, 8% incline, 3 to 3.5 MPH
[B]PM Cardio:[/b] 3 mile run at the park…something like a 9:34/mile pace
[b]Wednesday:[/b]
[B]AM Cardio:[/b] 30 minutes treadmill, 8% incline, 3 MPH
[B]PM Cardio:[/b] 25 minutes treadmill, 8% incline, 3 to 3.5 MPH
[b][color=blue][u]…BACK…[/U][/COLOR][/B]
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Wide Grip Lat Pulldowns[/u][/b]
20 @ 60#
15 @ 90#
12 @ 100#
10 @ 110#
10 @ 120#
[b][u]Close/Neutral Grip Cable Mid Row[/u][/b]
2x10 @ 90#
2x10 @ 100#
10 @ 110#
[b][u]Assisted Pullups[/u][/b]
15 @ #10
2x10 @ #10
2x10 @ #8
[b][u]Iso-Lateral Rows[/u][/b]
10 @ 70# per side single arm
15 @ 70# per side single arm
10 @ 70# per side both arms together
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Chest Supported Bent Over BB Rows[/u][/b]
15 @ 85#
15 @ 105#
2x8 @ 125#
[b][u]Band Lat Pulldowns[/u][/b]
4x25 reps as fast as possible
[b][u]Deadlift[/u][/b]
3x20 @ 135#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]Tuesday:[/b]
High Day…was supposed to have steak or salmon, but I made a cinnamon/honey (and maple syrup)/apple pork loin for the BF…and I just had to try some, so pork loin it was.
1955 calories 52F / 136C / 222P
[i]*includes supplements[/i]
[b]Wednesday:[/b]
1689 calories 41F / 122C / 200P
[i]*includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee
142oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Tuesday:[/b]
[B]Sleep:[/b] 3:30 hours
[b]Calories Burned:[/b] 2771
[b]Wednesday:[/b]
[B]Sleep:[/b] 3:51 hours
[b]Calories Burned:[/b] 2581
[b][size=+2][color=orange]4 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
140.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 8% incline
[B]PM Cardio:[/b] 25 minutes treadmill, 8% incline
[b][color=blue][u]…CHEST & SHOULDERS…[/U][/COLOR][/B]
[b][u]Incline DB Chest Press[/u][/b]
2x15 @ 25#
2x10 @ 30#
2x 8 @ 40#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]BW Dips[/u][/b]
4x7 reps
[b][u]Peck Deck[/u][/b]
4x10 @ 55#
[b][u]Seated DB Bicep Curls[/u][/b]
3x15 @ 15#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated DB Shoulder Press[/u][/b]
15 @ 20#
10 @ 25#
10 @ 30#
[b][u]BB Wide-Grip High Pulls[/u][/b]
3x10 @ 40#
[b][u]Rear Delt on Peck Deck[/u][/b]
15 @ 60#
2x10 @ 75#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1685 calories 44F / 115C / 199P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
8oz green tea
112oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[B]Sleep:[/b] 4:14 hours
[b]Calories Burned:[/b] 2501
Your back looks INCREDIBLE!
[b][size=+2][color=orange]4 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
139.8#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 3 mile run @ 10:08/mile pace.
A weird morning for cardio. I’ve been cycling my ECA stack 2 days on/2 off and on those off days I’ve been taking either Oxy Elite Pro or Synedrex. I must say that Synedrex is the bomb diggity for energy! Both OEP and Synedrex have DMAA (which is getting a lot of rap again here lately) but I do not know how much is in each. Anywho, knowing how Synedrex makes me feel I knew it may be a bad idea to take before this run. And I believe I was right. I guess the “fear” of DMAA got to my head because I’m not certain if it was because it was cold (only 50 degrees for us wimpy Texas folk) or the fact that I didn’t really want to run that morning, but toward the end of the run I felt weird and nauseous and had almost a chill in my clavicle bones…..but I’m still alive.
[B]PM Cardio:[/b] 25 min treadmill, 8% incline, 3 MPH
Did not want to do cardio after legs, at all. Got on the treadmill thinking it’ll get better as I get going…NOPE. After 5 minutes I wanted to stop, then I told myself “do at least 10 minutes as a stretch/cool down to get the blood flowing to my legs”. After hitting the 10 minute mark I still wanted to quit but then my mindset changed from “I don’t want to do this” to “I’ll be damned if I’ll let skimping on one little cardio session keep me from winning”…so on I trotted. Ugh!
[b][color=blue][u]…LEGS…[/U][/COLOR][/B]
[b][u]Squat[/u][/b]
2x8 @ 135#
2x8 @ 165#
2x6 @ 185#
2x4 @ 195#
2x2 @ 205#
2x10 @ 135# close stance
Where was being able to squat this heavy during my bulk! I definitely left some skin on that oly bar. The back of my neck is raw!
[b][u]Single Leg, Leg Press[/u][/b]
10 @ 70#
2x10 @ 90#
[b][u]Calf Press on Leg Press[/u][/b]
15 @ 90#
Threw in one set…I don’t ever work calves anymore.
[b][u]Leg Extension[/u][/b]
8 @ 140#
3x8 @ 150#
[b][u]Hyperextension (glute/hammie)[/u][/b]
3x10 @ 45#
[b][u]Leg Curl on 35 CM Ball[/u][/b]
4x8 reps
[b][u]Single Leg RDL[/u][/b]
8 @ 27.5# DBs
Only did one set…back getting tight ☹
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1553 calories 32F / 125C / 170P[/B]
[I]*Calories includes supplements[/i]
Calories and carbs a bit off as I finished off the last of my red potatoes (about 1 oz more than planned) since the diet was changing this week.
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
132oz water
8oz “Smooth Move” Tea
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Sleep:[/b] 4:04 hours
[b]Calories Burned:[/b] 2580
[b][size=+2][color=orange]WEEK 4 SUMMARY[/COLOR][/SIZE][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/61546b40e989cd063c0dbf0776badb61_zpsde504b5a.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/300ab3f175107d3bbe0a031ddbbe2b2d_zpsf8efc46d.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/91c7a6a3a028362c3799fec1ee480fe4_zps3dc934cb.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/673dbccf0be6be7d034a2b266405d934_zps515fab95.jpg[/IMG]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
Dropped 1# this week
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
Best guess including Sunday’s cheat meal…daily average.
[b]2223 calories 75F / 151C / 201P[/B]
Daily average not including cheat meal.
[b]1701 calories 43F / 123C / 197P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
Averaged 133 ounces…slowly dropping off.
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Sleep:[/b] 4.46 hours
[b]Calories Burned:[/b] 2495
[QUOTE=megdaig;1030880173][b][size=+2][color=orange]
Did not want to do cardio after legs, at all. Got on the treadmill thinking it’ll get better as I get going…NOPE. After 5 minutes I wanted to stop, then I told myself “do at least 10 minutes as a stretch/cool down to get the blood flowing to my legs”. After hitting the 10 minute mark I still wanted to quit but then my mindset changed from “I don’t want to do this” to “I’ll be damned if I’ll let skimping on one little cardio session keep me from winning”…so on I trotted. Ugh!
[/QUOTE]
This was me today!!! I did legs then I had my sprints and steady state after....ugh so did not what to do it! But i've learned that it takes me 10 minutes to warm up my legs on the treadmill, so once I get past that initial "stretching out" phase, im golden.
Just think, the girl next to you on stage is doing one more rep, she is going an extra 10 minutes during cardio! that always gets me going again.
[b][size=+2][color=orange]3 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
139.0#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 3 mile run @ 8:48min/mile, average HR 173 BPM
[B]PM Cardio:[/b] 25 min treadmill, 8%, 3 MPH
[b][color=blue][u]…BACK & ARMS…[/U][/COLOR][/B]
[b][u]Wide Grip Lat Pulldown[/u][/b]
10 @ 90#
2x10 @ 105#
2x4 @ 120#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Straight BB Bicep Curls[/u][/b]
4x10 @ 40#
[b][u]Seated DB Hammer Curls[/u][/b]
4x10 @ 15#
[b][u]Cable Rope Tricep Pushdown[/u][/b]
10 @ 80#
6 reps @ 80# / 60# / 40#
5 reps @ 90# / 70# / 50#
3 reps @ 90# / 80# / 70# / 60# / 50# / 40# / 30# then 20 @ 20#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Overhead DB Tricep Extension[/u][/b]
3x8 @ 35#
[b][u]Bench Dips[/u][/b]
3x10 reps
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
Dropped all additional fats out of the diet this week to tighten up a bit, however long it takes, then we’ll add back. But still get sirloin on Sundays and Tuesdays :D
[b]1681 calories 42F / 91C / 206P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz herbal tea
85oz H2O? Didn’t keep track very well.
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[B]Sleep:[/b] 7:25 hours
[b]Calories Burned:[/b] 2456
[b][color=blue][u]…MISCELLANEOUS…[/U][/COLOR][/B]
Posing is looking good. “Nothing jiggles” according to everyone else…I still feel some squishiness in the glutes. Lower abs starting to come in, but not necessarily what we want or need, but can’t help that so I’ll take it.
Getting there!
You are looking great Meg! It's getting so close now!
[b][size=+2][color=orange]3 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
142.4# Jumped back up for some reason
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 35 minutes treadmill, 8%, 3 to 3.5 MPH
[B]PM Cardio:[/b] 20 minutes treadmill, 8%, 3 to 3.7 MPH…not enough time to do the full 25 minutes as the gym closes at 10 :(
[b][color=blue][u]…SHOULDERS…[/U][/COLOR][/B]
[b][u]Seated BB Shoulder Press[/u][/b]
15 @ 45#
10 @ 45#
10 @ 65#
8 @ 75#
2x8 @ 85#
2x6 @ 95#
2x6 @ 105#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated Smith Machine Shoulder Press[/u][/b]
10 @ 95#
10 @ 115#
2x8 @ 135#
[b][u]Rear Delt on Pec Deck[/u][/b]
15 @ 55#
3x15 @ 75#
[b][color=purple][i]Conditioning Circuit:[/i][/COLOR][/B]
[b][u]Battle Rope[/u][/b]
20 seconds alternating / 10 sec side-to-side / 10 sec both together
20 seconds alternating / 20 sec side-to-side / 20 sec both together
20 seconds alternating / 20 sec side-to-side / 20 sec alternating
[b][u]Cable Clean & Press[/u][/b]
4x12 @ 40#
[b][u]15# Medicine Ball Slams[/u][/b]
4x15 reps
[b][u]Resistance Band Side Lateral Raise (constant tension)[/u][/b]
30 reps
3x50 reps
[b][u]Face Pulls[/u][/b]
15 @ 70#
3x15 @ 90#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1309 calories 21F / 66C / 186P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
8oz Yogi Stomach Ease Tea
150oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[B]Sleep:[/b] 3:34 hours
[b]Calories Burned:[/b] 2392
[b][color=blue][u]…MISCELLANEOUS…[/U][/COLOR][/B]
The goal is to have my ready by the end of this week! We will begin “flattening” me out next week preparing for some supercompensation I suppose.
I will be participating in a mock competition on the 10th. The judges for the show should be there so this is my chance to start getting my name out there. I thought that speaking to judges or having them assess you before a show was a no-no…but I guess not if it’s a paid “workshop” type environment. Maybe it is because it is available and open to anyone…. So I would imagine that my coach will take pictures so I’ll likely have a non-spray tanned sneak peak in the near future.
[QUOTE=megdaig;1031665723]
I will be participating in a mock competition on the 10th. The judges for the show should be there so this is my chance to start getting my name out there. I thought that speaking to judges or having them assess you before a show was a no-no…but I guess not if it’s a paid “workshop” type environment. Maybe it is because it is available and open to anyone…. So I would imagine that my coach will take pictures so I’ll likely have a non-spray tanned sneak peak in the near future.[/QUOTE]
That's a great opportunity! I would totally take advantage of that, plus you look AWESOME so it will give the judges a reason to look for you on stage.
Keep up the good work, your progress pictures are so freakin' motivating!
[QUOTE=smiskell;1031763253]That's a great opportunity! I would totally take advantage of that, plus you look AWESOME so[b] it will give the judges a reason to look for you on stage. [/b]
Keep up the good work, your progress pictures are so freakin' motivating![/QUOTE]
That is exactly our intention. To have them be like "yeah, I remember her from the workshop last weekend"...anything to bring me more attention is better.
Right now I'm trying to find something (maybe a hair accessory) that will help me stand out a bit more and add some flair/personality to my getup ;). Like I love how Dana Lynn wears a cutesy little white flower that goes so well with her personality and short hair...
[QUOTE=megdaig;1031766383]That is exactly our intention. To have them be like "yeah, I remember her from the workshop last weekend"...anything to bring me more attention is better.
Right now I'm trying to find something (maybe a hair accessory) that will help me stand out a bit more and add some flair/personality to my getup ;). Like I love how Dana Lynn wears a cutesy little white flower that goes so well with her personality and short hair...[/QUOTE]
I didnt know that you could wear hair accessories! What do your earrings look like? I am going to figure out and practice what my to do with my hair this weekend. I am thinking just straight because if I try to do anything extravagant (wavy flowing curls) they will look great when I practice and then like sh*t the day of theshow! haha so just to keep it simple, I may just go with the straight look.
What are you going to do with your hair, maybe try to play that up to get attention??
[QUOTE=megdaig;1031665723]
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[B]Sleep:[/b] 3:34 hours
[b]Calories Burned:[/b] 2392
[/QUOTE]
Yikes rough night :(
[QUOTE=smiskell;1031776283]I didnt know that you could wear hair accessories! What do your earrings look like? I am going to figure out and practice what my to do with my hair this weekend. I am thinking just straight because if I try to do anything extravagant (wavy flowing curls) they will look great when I practice and then like sh*t the day of theshow! haha so just to keep it simple, I may just go with the straight look.
What are you going to do with your hair, maybe try to play that up to get attention??[/QUOTE]
Unfortunately, my ears are gauged so I'm limited on earrings...I just stick with my faux 2G studs.
Hair...straight with slight waves at the tips. Hopefully my hair dresser doesn't lip it all off next week. I'm trying to save money and they wanted $150 for hair AND $150 for makeup! Fawk that! We talked the makeup girl into $100 for me and my coach's GF will help me with my hair if needed. All the small details you don't necessarily consider when deciding to compete....FML.
[QUOTE=Keyboardsmasher;1031777593]Yikes rough night :([/QUOTE]
A combination of late workouts, staying up late to read, and the BF not getting home from work until early AM...oh...and having to wake up for morning cardio...blech!
[QUOTE=megdaig;1031780743]Unfortunately, my ears are gauged so I'm limited on earrings...I just stick with my faux 2G studs.
Hair...straight with slight waves at the tips. Hopefully my hair dresser doesn't lip it all off next week. I'm trying to save money and they wanted $150 for hair AND $150 for makeup! Fawk that! We talked the makeup girl into $100 for me and my coach's GF will help me with my hair if needed. All the small details you don't necessarily consider when deciding to compete....FML.[/QUOTE]
My makeup was $150 too! ugh that's why I'm doing my own hair. AND, this is worth mentioning, the spray tan will be $145... next show its only $50 and i'm going to attempt to do my own makeup.
I think you should definitely try a small flower, maybe a lily? Or what about a bling-y hair clip on one side?
That was some monster shoulder work :eek: This is all so exciting! Really hoping they live stream the show.
[QUOTE=Luvdogs;1031981973]That was some monster shoulder work :eek: This is all so exciting! Really hoping they live stream the show.[/QUOTE]
I wish ;). Although, Lee has been hyping this show up for quite a while now...so you never know. I had my BF *try* to take pictures last year and they came out crappy (the camera is only as good as the operator right? which is why i never have any good pictures of myself :() so I'll just have him videotape the darn thing and I can steal still frames from that.
[b][size=+2][color=orange]3 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
139.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[b]Tuesday[/b]
[B]AM Cardio:[/b] 35 minutes treadmill, 8% incline, 3 MPH
[B]PM Cardio:[/b] 3 mile run @ 10:00/mile, average HR 174 BPM
[b]Wednesday[/b]
[B]AM Cardio:[/b] 35 minutes treadmill, 8% incline, 3 MPH
[B]PM Cardio:[/b] 30 minutes treadmill, 8% incline, 3 MPH
[b][color=blue][u]…BACK…[/U][/COLOR][/B]
[b][u]Assisted Pull-ups[/u][/b]
15 @ #18 <-- could barely push the bar down :D
10 @ #16
2x10 @ #14
10 @ #12
[b][color=purple][i]Triset:[/i][/COLOR][/B]
[b][u]Wide Grip Lat Pulldown[/u][/b]
10 @ 100#
10 @ 120#
10 @ 110# + 5 deep squeeze through 100% ROM @ 110#
[b][u]Single Arm DB Rows[/u][/b]
3x10 @ 35#
[b][u]Resistance Band Mid Row[/u][/b]
3x25 as hard and fast as possible with green bands
[b][u]Assisted Pull-ups[/u][/b]
2x10 @ #16
10 @ #12
10 @ #8
[b][u]Deadlift[/u][/b]
12 @ 135#
3x10 @ 185#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Cable Mid Row[/u][/b]
10 @ 90#
2x10 @ 100#
[b][u]Bent Over DB Row (both arms at same time)[/u][/b]
3x12 @ 30# DBs
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1360 calories 25F / 73C / 185P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
4oz green tea…couldn’t finish it
146oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Tuesday[/b]
[B]Sleep:[/b] 4:59 hours
[b]Calories Burned:[/b] 2538
[b]Wednesday[/b]
[B]Sleep:[/b] 4:51 hours
[b]Calories Burned:[/b] 2446
[b][color=blue][u]…MISCELLANEOUS…[/U][/COLOR][/B]
Got a “I’m proud of you champ” talk last night during our workout last night . We were in the middle of deadlifts and I was completely tuckered out before our workout even began (low fat is far worse than low carb for me) and the talk started with “don’t hurt yourself, focus, get it done” yada, yada, yada…then progressed to the attaboy[girl]. I thought I was going to get a “harden the fuk up” speech but what I got was how great it has been to train me…I don’t bitch, I train like a beast, and always give it my all…champ potential. You betcha!
Also, the guys that my BF and I met at the Flying Saucer before the Rush concert a few months back (obviously before prep began) workout at the same gym and they were telling us how cool it is to see my changes happening weekly basis :D And the best is yet to come ;)
Nice props and you deserve them!
[b][size=+2][color=orange]2 WEEKS OUT[/COLOR][/SIZE][/B]
This is yesterday’s (Saturday 3/2/13) quick update.
I felt like poo yesterday. Met up with coach at 5 PM to take a look at me and pose a bit. I had no energy to suck my tummy in and do all my 1/4 turn and model poses about 6 times over. I swear I got winded just trying to flex my lats...not to mention that It got warm and I was sweating my non-existent ballz off.
Ended up getting terribly sick last night so maybe that had something to do with how I felt during the workout. Although, maybe it was something I ate after said sh!tty workout...but that chicken wasn't that old....meh...anyway....
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
138#
I dropped down to 134.6# this morning. I’m hoping that was mostly glycogen and water loss (and fat loss too of course) because we were targeting right around 135# for stage. I suppose once I carb up in another week I’ll gain some of that back. Still taking bets on final weight ;)
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes of walking the dogs. It was too pretty outside, and I slept in very late so there was no way I was driving 5 minutes to the gym to get on a treadmill and stare out the window at a gorgeous sky and then drive 5 more minutes back home…skip the middle man…hit the pavement and hurry home to eat!
[B]PM Cardio:[/b] 30 minutes treadmill @ 8% incline, 3 MPH
[b][color=blue][u]…CRAPTASTIC LEGS…[/U][/COLOR][/B]
[b][u]Front Squats[/u][/b]
2x8 @ 95#
2x8 @ 115#
No more back squats so I can “stay pretty”. And he thought I was joking when I said I left skin on the oly bar last time I did heavy back squats.
[b][u]Leg Press[/u][/b]
10 @ 90# ← single leg
3x15 @ 90# ← both legs
First leg workout at the “new gym” and I suppose the sled here weighs a bit more than at my other gym.
[b][i][color=purple]Superset:[/color][/i][/b]
[b][u]Single Leg, Leg Extension[/u][/b]
3x8 @ 50#
[b][u]Leg Extension[/u][/b]
3x8 @ 130#
[b][u]Lying Leg Curl[/u][/b]
2x8 @ 30# ← single leg, no rest between sets
2x6 @ 40# ← single leg, no rest between sets
6 @ 50# ← single leg
8 @ 90# ← both legs together
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1288 calories 24F / 71C / 182P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
Not going to wear the body media during the day anymore…just at night to monitor sleep.
[b]Sleep:[/b] 10:11 hours
[b][size=+2][color=orange]WEEK 3 SUMMARY[/COLOR][/SIZE][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/030313front_zps0426b6ad.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/030313side_zps0821f8cc.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/030313back_zpsa64ba220.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/030313model_zps68343f2c.jpg[/IMG]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
Ended the week at 138# for a loss of 1.8#. Based on my Body Media and food logs I expected a loss of 1.2# so right on the money.
A drop down to 134.6# this morning means I technically lost 5.2# for the week. I am targeting 135# on stage so hopefully the carb loading will bring me back up.
Although, I must say I am farking getting tight as hell which I didn’t think would happen this prep because of how we were approaching it. But I will say, 2 to 3 weeks of “hardcore” dieting beats the hell out of the 6 weeks of moderate to hard dieting (like I did last time around). The first 6 weeks didn’t even feel like I was on a diet but just limiting my food choices….
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1425 calories 30F / 78C / 189P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Sleep:[/b] 5.28 hours per night
[b]Burned:[/b] 2401 calories per day
[b][size=+2][color=orange]2 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
134.6# Massive woosh
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 20 minutes of walking the dog…I was ravenous so home quick to eat…sorry puppers.
[B]PM Cardio:[/b] 30 minute treadmill, 8%, 3 MPH
[b][color=blue][u]…CHEST & ARMS…[/U][/COLOR][/B]
[b][u]Incline DB Bench Press[/u][/b]
2x10 @ 30#
2x10 @ 35#
5x8 @ 40#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]BW Dips[/u][/b]
3x6
[b][u]Pec Deck[/u][/b]
3x6 @ 60#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated DB Bicep Curls[/u][/b]
3x10 @ 15#
[b][u]Seated DB Hammer Curls[/u][/b]
3x10 @ 15#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]DB Overhead Tricep Extension[/u][/b]
3x8 @ 35#
[b][u]Bench Dips[/u][/b]
15
2x10
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1655 calories 39F / 122C / 190P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
135oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[B]Sleep:[/b] 11:10 hours BOOYAH!
[b][color=blue][u]…MISCELLANEOUS…[/U][/COLOR][/B]
Feeling much better, energy/attitude wise. I think the chicken I grilled the other night (and ate Saturday night) isn’t good. The BF had some last night and he had the same issues that I had. I would’ve thought that it was the 2.5 ounces of leftover chicken from a week ago that I had in conjunction with the “new” stuff…but apparently it is the “new” stuff that is bad. Unless I purchased it expired, I’m not sure what is going on. It is a pre-marinated product so maybe there was some contamination at the packaging plant? Eh, just goes to show further….prepare your own damned food so you know what you are getting.
Pull-ups from last week...
[youtube]Zcf3qkQiUzQ[/youtube]
Very nice! Such a smooth motion, and you're back is looking sick! Keep up the good work.
[b][size=+2][color=orange]12 DAYS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
136.8#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 8% incline, 3 MPH
[B]PM Cardio:[/b] 30 minutes treadmill, 8% incline, 3 to 3.8 MPH
[b][color=blue][u]…SHOULDERS…[/U][/COLOR][/B]
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Rear Delt on Pec Deck[/u][/b]
20 @ 55#
3x10 @ 70#
2x10 @ 85#
[b][u]Seated BB Military Press[/u][/b]
15 @ 65#
10 @ 85#
2x10 @ 115#
2x6 @ 135#
[b][color=purple][i]Triset:[/i][/COLOR][/B]
[b][u]Standing Military Press Behind Iso-Lat Pulldown Machine[/u][/b]
10 @ 25# each side
2x10 @ 35# each side
2x10 @ 40# each side
[b][u]DB Side Lateral Raise[/u][/b]
5x15 @ 10#
[b][u]DB Clean & Press (Both Arms at Same Time)[/u][/b]
15 @ 20#
4x10 @ 25#
[b][u]DB Side Lateral Set (pushing/pushing/cheerleaders)[/u][/b]
4 rounds of 15 @ 30# pushing / 15 @ 20# pushing / 20 @ 15# cheerleaders
Doing this last set of pushing/cheerleaders really brought out the freaky factor….delts are finally super cut and I’ve got that skeletor Madonna arms look kicking with all my python veins pumped and flowing.
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1217 calories 19F / 61C / 188P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee
16oz green/herbal tea
164oz H2O
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
Sleep: 3:48 hours
[b][color=blue][u]…MISCELLANEOUS…[/U][/COLOR][/B]
Weight is down this morning so it’s a half a hamburger for meal 3 :D Imma be lame and get the Old Timer at Chili’s (at coaches suggestion) since I’ve got to save “all the extra goodies” for after the competition.
[QUOTE=megdaig;1034987913]
I’ve got that skeletor Madonna arms look kicking with all my python veins pumped and flowing.
[/QUOTE]
hahaha meet too! This is totally new for me, so I find it interesting/weird. It just freaks some of my co-workers out. Wait until they see me two days after the show with my tan....I hope I can get most of it off!