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Lightweights
1st- Philip Ricardo Jr
2nd-Francisco Montealegre
3rd-Valentine Ezugah
4th-Brian Whitacre
5th-Clevland Thomas
6th Jim Cordova

Feel Free to post pics or add any wild card competitors There are several INBA/Fame/NPC/Musclemania im sure i forgot !

Heavyweights ****(List top 6 )

-Martin Daniels
-Hayzer Cali
-Rodney Helaire
-Henry Graham
-Russel Harleston
-Willie Brown
-Trevor Sadjak
-Tommy Jeffers

BACK!!!

Worked up to 470lbs and ALMOST locked it out !!!! (threw my little temper tamtrum of throwing my belt and straps lolz)

other notables were

Bent-Over Barbell Rows

225lbsx 8 reps ...

Im sorry about your dad man.....God bless you and your family

I want to thank you for continuing to inspire. Your one of my favorite bodybuilders. Last year at the Arnold when most of my friends...

Shoulders are SPENT !!
Dumbell Shoulder presses*****

35lb DB's x 6 reps
60lb DB's x 6 reps
90lb DB's x 6 reps
100lb DB's x 6 reps
Drop set
-90lb DB's x 4 reps
-45lb DB's x 8 reps

Lower Body today and lots of sub-maximal squats 10+ sets with 225lbs

and also 10+sets of SLDL's working up to 315lbs


i also tossed in my weekly M.I.S.S session and a little abs


todays...

I thought i was suffering in my diet but i've probably never even seen 7 % bf. The thing i admire is he's always upbeat and seems like he's having a blast.

Might be a dumb question but....

what does it feel like to be that lean (serious question) ?

Current Macros about 40 weeks out

204g p
52g f
262c

1 session of M.I.S.S- 350kcal

1 session of H.I.I.T- 350kcal

IM FINALLY COUNTING CALORIES IN THE OFFSEASON!!!!!!!!!!!!!!!!!!!!!

I have about 40 something weeks until next years contest season. I've already talked to Layne and 3DMJ about contest prep but i...

Thurs 6/30/11

Dumbbell shoulder press

90lb db's x 3 reps
100lb db's x 3 reps
100lb db's x 4 reps
110's i couldn't hike up the left side i was pretty spent at that point

Flat Dumbbell...

Thanks guys !!!

First Official workout post !!!


Tonight im going to blast shoulders/traps and a little ab work at the end!


This little quote from Doug Miller's new book is getting me...

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