How quick time has flown.
Did a journal prepping for the State title over here in Queensland Australia. Was a 4 week prep and its come and gone - in a heartbeat! Heres the link if you want to review it - had alot of my thinking and preparation rationale in it
Managed to get Goal #1 - the State title and qualify for the Nationals on Oct 24 09.
Along the way got talked into doing another Federations State titles and again - did what I didnt expect and managed to jag the win. So now there are two National titles up for grabs. Right into it BIG TIME now and cant wait!
One on Oct 11 and the other on Oct 23/24
Both require me to travel all the way from here down to Sydney and back which is about as far as Maine to Florida. Brings all sorts of issues like water and food management and a bit of water retention due to high altitude air travel. Something I didnt really think about till now! If you have the luxury of flying way early - no dramas. But we're gonna fly in the night before so its a bit of an issue.
For those interested (and I've sort of moved past a #'s analysis at this stage) as now its all visual but using calipers and a 3 site measure (thigh, abdomen and chest) total skin folds are 6mm.
Weight: ~80 kg
My weak point in presentation has been my lower back and glute/hammie insertion so I track a skinfold at the rear position. At the start 4 weeks ago it was 17mm. A week and a half ago it was ~6mm
All gonna be checked again tomorrow I think but as I said at this stage the #'s matter little - its what your eyeball is telling ya!
MY GOAL btw - is to compete with clear striations in my glutes. Get that done - I figure everything else will take care of itself!!!!!
Diet is BORING:
Meal 1: 7 egg whites w/spray-on olive oil
Meal 2: 170gr cooked chicken breast
Meal 3: 170gr cooked chicken breast
Meal 4: 7 egg whites w/spray-on olive oil
Meal 5: 170gr cooked chicken breast
Meal 6: 40g protein shake
Conventional wisdom often says that at this stage to cut out shakes as a meal and go with the food. Seems the thermogenic nature of digestion etc is more in your fat loss interest than shakes. I've decided to go another route as I simply cant stomach food at bed time and rather than that along with my ever-increasing urine wake-ups during the night I decided to do my own thing!
No cheat meal this Saturday night
Cardio is 6x50-60" per week,
Training is 3 days a week with
1. Back & rear delts
3. Chest & side + front delts
4. Bis and tris
This is a marked change since the last cycle and allows for a higher volume of work for each group - ya need the extra day, but
Also 3 ab sessions with calves and traps thrown in.
Supplementing is staying the same with:
BCAA 3x3 per day
Creatine Maalate ~5g/day
Beta Alanine ~6 gr/day
Zeus (testosterone enhancer) 2 & 3 p/day
Fish Oil capsules - 3x3 p/day
Vitamin B complex
Dialene 2x2 (fat metaboliser)
Tonight we did Chest and front and side delts
4x10-12 Incline Bench Press all sets around the 90-100kg
4x10 Seated Bench Press Machine set on 75kg and followed by pushups to failure - got it to 10 and a bit each time
4x10-12 Inclined Dumbbell Flys with 28kg
4xBW Dips to failure 17,17,15,13
4x12 Side Delt raise 13kg Dumbbells
4x12 Front Raises 13kg Dumbbells
4x15 Alternating Cable Side Raises with 15kg
Tomorrow AM its Bis and Tris
For those interested heres the progression of form over the past 4 weeks or so up to last week end
This was 4 weeks ago
These two were 2 weeks ago
This was last weeke end
Sort of CAN see the striations in the glutes.....