ZSize's Journey to the ANBF South Florida Pro/AM Final with TSG and Team Wilson

[ZSize512]

Hey guys I just wanted to start this log to track my progress over the next 14 weeks till I step on stage at the ANBF South Florida Pro/Am. Alittle background I guess should be given, I've been a gym rat since my college days and not until 2010 did I decide I want to actually step on stage. Since 2010 Ive competed in two or three shows per year within the OCB or INBF until 2013. I planned on taking the entire 2013 off but after trying to clean up a little fluff from the off season I decided to go ahead and compete in September.

I started to dieting Jan 1 at a weight 194 as an experiment to myself to see if I could actually do a hybrid flexible dieting diet and still have balance in life. As most competitors in the past I lost balance during contest prep and made a promise to myself to try and hit macros and have balance. We so far so good, so I decided why not go after a Pro Card in September.

As of 6/16/2013 I weighed in at 172.4 and got my bodyfat measured at 6.3% according to my best friend and fellow coach Austin Dossey(who owns a Poliquin Certified Biosignature Certification) so I trust the bodyfat measurement to a point. However I could care less what this number is because as all it is a tracking to tool to see progress. It all matters how you look on stage, nobody cares about a number haha.

Within this log I will mostly post workouts and some progress pictures. I wish I was creative as some of you guys in the food department but since Im usually in the office, at my day job as I call it, as a Portfolio Analyst for a money management firm from 7:15-7:30 to 5:30-5:45 Monday thru Friday most of my food is boring and easy to carry.

For this final fourteen weeks I am working with two separate coaches. For strength and workout programming Im working with TSG and for diet and overall contest prep Im working with Team Wilson (Cliff Wilson). Im putting all my opinions aside and trusting the rest of the prep with two of the best teams in the business in my opinion.

Current Macros are:
Normal Days - 215p/250c/57.5f
Refeed - 185p/440c/52.5f

This is subject to change based on progress

Cardio:
1 Hiit session a week
2 MISS sessions a week

Here are a few pictures from this past weekend, Ill post more when I see some changes:













I hope at least a few people follow along and keep me going through this process

[jaredmus]

good stuff in here man time to get shredded silly

[ZSize512]

good stuff in here man time to get shredded silly

Thanks man that's the goal. As I keep telling myself I want "alien conditioning" haha

[Ccm644]

Certainly looking good and in great hands for your prep working with two great teams

Good luck and enjoy getting shredded

[ZSize512]

Certainly looking good and in great hands for your prep working with two great teams

Good luck and enjoy getting shredded

Thanks buddy!

[ZSize512]

Well today I started a new program for the next 4 weeks, it should be fun as usual. Something about starting a new workout excites me hahah!

The Strength Guys
Hybrid Power NT2
Week 1 Day 1

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

A1: Smith Machine Bench Throws (1.0.X.0, 30 sec rest, RPE 10)
130X5 (6 sets)

A2: DB Bench (5.1.5.0, 120 sec rest, RPE 10)
75x5 (2 sets)
80x5 (4 sets)

30 Sec DB Eccentric Press (30.0.0.0, 120 sec rest, RPE 9)
80x1 (2 Sets)

Seated Cable Row (3.0.1.1, 60 sec rest, RPE 9)
105x15 (5 sets)

Close Grip Pull Down (5.0.1.1, 90 sec rest, RPE 7)
85x8 (4 sets)

Inverted Row (1.0.1.2, 90 sec rest, RPE 10)
BW x 10 (4 sets)

Seated Lateral Raise (Superpump Set) (2.0.1.0, 15 sec rest, RPE 9)
20x5 (5 sets)
25x5 (5 sets)

Barbell Roll Out (2.0.2.0, 60 sec rest, RPE 8)
4 sets x 10 reps

[ZSize512]

6/17/2013

Weight - 173
Macros - 215p/249c/57f/40fiber

The Strength Guys
Hybrid Power NT2
Week 1 Day 2

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

Back Squat (2.0.1.0, 60 sec rest, RPE 8)
185x15 (1 set)
195x15 (5 sets)

BFR Reverse Grip Pressdowns (2.0.1.0. 30 sec rest, RPE 10)
40x15 (4 sets)

BFR Cable Curls (2.0.1.0. 30 sec rest, RPE 10)
50x15 (4 sets)

A1: Rack Pull (5.0.1.1, 30 sec rest, RPE 10)
275x10 (4 sets)
A2: Wide Grip Seated Row (2.0.1.0, 120 sec rest, RPE 10)
105x15 (4 sets)

Leg Extensions (3.0.1.1, 60 sec rest, RPE 9)
125x15 (4 sets)

BFR Cable Curls (2.0.1.0. 30 sec rest, RPE 10)
60x15 (4 sets)


Today's workout was nuts. Ive never done BFR before and always wanted to try it. So glad its in my new program, talk about insane pumps. Besides the crazy looks I got it was all good. I guess that's what I get for working out at 6:00pm in a commercial gym hahah. I'm expecting a drop in weight tomorrow. Still coming down alittle bit from my refeed on Saturday. Besides that still high on energy and extremely focused, still have 14 weeks though!

[ZSize512]

6/18/2013

Weight - 172.2 (-.8 lbs)
Macros - 215p/250c/57f/1 fiber

The Strength Guys
Hybrid Power NT2
Week 1 Day 3

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

Incline DB Press (2.0.1.0, 60 sec rest, RPE 8)
65x15 (3 sets)
70x15 (1 set)
60x15 (1 set)
60x15 (1 set)

A1:Hammer Strength Incline Press (2.0.1.0, 30 sec rest, RPE 10)
2 plates and 25 on each side x5 (4 sets)
A2: Seated Pec Dec Flyes (5.0.5.1, 120 sec rest, RPE 10)
135x5 (4 sets)

DB Shoulder Press (5.0.1.1, 60 sec rest, RPE 8)
35x15 (4 sets)

B1: Standing Lateral Raise (2.0.1.0, 30 sec rest, RPE 10)
20x20 (4 sets)
B2: Face Pulls (2.0.1.0, 120 sec rest, RPE 10)
80x10 (4 sets)

Barbell Roll Outs (2.0.2.0, 60 sec rest, RPE 8)
4 sets x 10


Cardio - 20 MISS on elliptical

Todays workout was awesome. Went in with a plan to kill it and I did just that. By the time I left had a huge pump and was exhausted. So it was definitely a good one. As I thought I had a drop in weight this morning, Im hoping for another one tomorrow to get me around a prep low, but we will see. Im checking in with Cliff tomorrow morning to see if we are going to make any macro changes. Ill make sure and update if we have any changes

[jpfaherty]

I'm always in for a TSG log Subbed brah.

[ZSize512]

I'm always in for a TSG log Subbed brah.

Thanks man. I've been working with Jason for the last 5 weeks now and I couldn't be happier with the programming.

[ZSize512]

7/5/2013

Weight -170.6 (prep low)

Sorry for not posting lately I have been super busy with work projects and of course prep. Everything is going great with prep, we ended up cutting macros on Monday to 200c/220p/54.5f on normal days and 405c/185p/49.5f on my refeed. Since dropping the carbs by 30 on Monday I had an instant whoosh and dropped to my current weight today. We also added another day of a 12min hiit session. These last couple lbs are always the hardest and I'm ready for the challenge

Here is a quad shot from just a random time in the day yesterday when I was laying around being lazy. I can't wait to see what they look like in another 11 weeks




I start a new program and split tomorrow so I make sure I post and let anyone reading this how I love the program.

[ZSize512]

7/10/2013

Weight - 169.4(Prep Low)
Macros - 200c/220p/55f

Well I just got done writing a long write up and it deleted before I got to post it so Im going to keep this one quick. Since the slash in carbs last monday weight has moving in the right direction, so after my check in with Cliff today we are keeping everything the same. 10.5 more weeks to dial it in. Like usual my front is pretty lean but my backside comes in last, but it WILL BE DICED by the time I step on stage. Here are some pictures I sent Cliff this morning.

[ZSize512]

7/12/2013

Weight - 169.0 (another low)
Macros - 200c/220p/55f

Well today has been a good day. This morning I got my Poliquin bio-signature bodyfat done and I measured at 5.2%, 49mm on an 11 point test. I couldn't be happier with that being 10 weeks out. However we are on the stubborn fat now, so its just going to inch along from here I believe.

Today is an off day from lifting and I just had my 12 minutes of HIIT on the spin bike which I just knocked out during my lunch break. So after work its time to relax and watch a movie or something!

[jaredmus]

your diced! time for me to step it up

[ZSize512]

your diced! time for me to step it up

Thanks man! Still 10 weeks from today to dial it in

Aren't you doing a show some time later this year?

[jaredmus]

Thanks man! Still 10 weeks from today to dial it in

Aren't you doing a show some time later this year?

yes in 17 weeks is the goal show OCB show in syracuse ny, may hit a show in 13 weeks if I can get ready in time correct,
I'm using your legs as motivation 10 weeks out your legs are in good shape man, whole body is but leg are diced up

[ZSize512]

7/15/2013

Weight -168.4 (don't trust this weight in so we will see if it sticks)
Macros - 200c/220p/55f

Not sure about the weight in this morning. Im thinking it might be a fluke. I did my first every Hot Yoga class yesterday evening and might have been alittle dehydrated this morning even though I consumed almost 2 gallons of water yesterday. Ill know tomorrow if it was fluke weight in hahah.

Yesterdays (7/14/2013) Workout

The Strength Guys
MMSS NT5
Week 2 Day 2

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

Rack Deads (2.01.0, 120 sec rest, RPE 9.5))
405 x 6 (1 set)
415x6 (5 sets)

DB Bulgarian Split Squat (2.0.1.0, 120 sec rest, RPE 9.0)
55x6(Each Leg) (5 sets)

A1: Single Leg Press (5.1.5.0, 0 rest, RPE 9)
2 Plates each sidex5(each leg) (4sets)
A2: Single Leg Extenstion (2.0.1.0, 90 sec rest, RPE 10)
45x20(each leg) (4sets)

Single Leg Triple Threat (2.0.1.0, 60 sec rest, RPE10 )
BW x 5(each movement)(each leg) (4 sets)

B1. Knee-Banded Bodyweight Sq (4.0.4.0, 0 rest, RPE 9)
Green Band x8 (4sets)
B2. Banded Side-Walks (2.0.2.0, 0 rest, RPE 9)
Red Band x10 each way 8 (4sets)
B3. Feet Banded Forward Walks (2.0.2.0, 0 rest, RPE 9)
Red Band x10 each way 8 (4sets)


Today (7/15/2013)
Is an off day from the weights but I went in and did my 12 min HIIT session on the spin bike at lunch. I usually get through 7 rounds in that time plus a 3 min warm up and 3 min cool down. So a total of 18 mins isn't bad

BTW has anyone ever ordered a suit from Cynthia James? I placed my order late last week but just wanted some of your guys opinion on the quality of the trunks.

[ZSize512]

7/19/2013

Weight -169
Macros - 190c/215p/55f

Weight has been holding steady all week which is frustrating but I still have nine weeks left so I can't get too discouraged. Cliff adjusted my macros slightly and I started the new macros yesterday. We cut carbs by 10 and protein by 5 for normal days, and on my refeed we cut carbs by 35. We also added some more time to my cardio sessions, I know have two 15min hiit sessions a week and two 23 min miss sessions a week. So not too bad yet.

Today was an off day from lifting but I went in and did a 23 min miss session on the stepmill. I don't know what it is about the stepmill but I sweat like crazy on that thing. Tomorrow I have shoulders and back on deck and its also a refeed, so im looking forward to tomorrow to say the least.

I did snap a pic post cardio today

[ZSize512]

7/20/2013

Weight - 168.4
Macros - 360c/185p/49f

So far today has been amazing. Got up around 7:15 which is sleeping in for me, ate some protein pancakes, and hit the gym around 9:45. Did shoulders and touched back as well. The workout was awesome. My weekend lifts are always the best because Im fresh unlike working during the week when I work 10-11 hrs a day then hit the gym. This is why Im currently taking my 2 off days during the week. Here is a recap of the workout, I did some additional exercises not programmed on the workout because I felt great haha

The Strength Guys
MMSS NT5
Week 3 Day 1

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

DB Shoulder Press (2.0.1.0, 60 sec rest, RPE 10)
60x10 (1 set)
65x10(3 sets)
60x10 (1 set)
55x10 (1 set)

A1: DB Shoulder Complex (2.0.1.0, 0 sec rest, RPE 9)
25x5 each movement (4 sets)
A2: Rope Face Pulls (2.0.1.0, 60 sec rest, RPE 10)
Drop Set of 5 (42.5, 35,30) (4 sets)

B1: Incline Neutral DB Press (5.1.5.0, 0 sec rest, RPE 9)
55x5 (5 sets)
B2: Banded Lateral Raise (X, 0 sec rest, RPE 10)
Red Band x15 (5 sets)
B3: Side Lateral Db Raises (X, 60 sec rest, RPE 10)
15x15 (5 sets)

C1: Medium Grip V Bar Rows (2.0.2.0, 0 sec rest, RPE 9)
120x10 (4 sets)
C2: Incline DB Rows (5.0.2.2, 60 sec rest, RPE 9)
85x6 (4 sets)

DB Shrugs (2.0.2.0, 60 sec rest, RPE 10)
110x10 (4 sets)


For the rest of the day, Im just going to enjoy my refeed and do some things around the house I need to catch up on! Tomorrow is rack deads and legs along with a session of hiit. Oh today is nine weeks out exactly from the show

[ZSize512]

7/25/2013

Weight - 167.8
Macros - 190c/215p/55f

Well I'll be eight weeks out as of Saturday. Some days I feel great and others I'm pretty tired, but that's part of the game especially being lean I as am this far out. I'm still grinding though. Tomorrow is an off day from lifting and thinking about being a complete off day or a "mental break day" as my buddy Eric Gibson calls it. I still have a miss and hiit cardio session to get in besides lifting sat and sun so we will see if I take the entire day off. It's going to be a game time decision after work.

Checked in with Cliff on Wednesday and we are keeping everything the same until my next check in. Here are a few update pictures I sent on Wednesday morning right after waking no food no water and no pump.

[esgibson]

lookin SHREDDED already brotha! Florida isn't gonna know what hit them... ol boy from the mid west gonna come down and show them what conditioning really is!

as for your day off...FOR THE LOVE OF GOD TAKE A DAY OFF! you need a day away from this sh*t every once in while man...read a book, watch a movie, go to the mall or hang out with a friend (drive up here lol) do something that isn't bodybuilding related for a day to keep yourself motivated!

keep at it man..i wish i could get ppl to post on here but i had the same problem when i did a log...which is why i stopped my log..keep at it and keep it alien homie..

[WoopItsKevin]

Shredded wheat man especially for 8 weeks out. Helps motivate me during my prep now, so thank you for that!

[ZSize512]

lookin SHREDDED already brotha! Florida isn't gonna know what hit them... ol boy from the mid west gonna come down and show them what conditioning really is!

as for your day off...FOR THE LOVE OF GOD TAKE A DAY OFF! you need a day away from this sh*t every once in while man...read a book, watch a movie, go to the mall or hang out with a friend (drive up here lol) do something that isn't bodybuilding related for a day to keep yourself motivated!

keep at it man..i wish i could get ppl to post on here but i had the same problem when i did a log...which is why i stopped my log..keep at it and keep it alien homie..

Thanks E...love the new catch phrase...gonna keep it alien no doubt

Shredded wheat man especially for 8 weeks out. Helps motivate me during my prep now, so thank you for that!

Thanks man. It means a lot I can try and help motivate someone here. I continually to become more motivated the more time I spend on the forum.

[ZSize512]

7/26/2013

Weight - 167.6
Macros - 190c/215p/55f

Well today has been a long but good day. Woke up way early this morning my eyes opened at 5:15 and my body wanted to go. So I made the most of it and went to the store to do some grocery shopping cause I needed to do it anyways before tomorrow. Rolled in the office at 7 am and worked straight till 5:15 today. Today was an off day as previously mentioned for lifting but I ended up driving to the gm after work and knocking cardio session number 3 for the week so I just have a hiit session to get done before Monday.

Start a new program from the strength guys tomorrow, I think Jason is trying to kill me and I'll be squatting 3 times a week in same fashion . So plans for this week lift sat mid morning and after my lift get with my one of best friends/mentor/business partner/WNBF pro Austin dossey to put together a posing routine. If anyone has seen him pose he is a great classical poser and we are going to put something together for the show. Sunday I have another lift and a hiit session. It's supposed to be nice weather here on Sunday so I think some sprints at the track are in order

Tomorrow is a much needed refeed so it's going to be a good day Until next time keep it alien! BOOOOOOM

[ZSize512]

7/27/2013
Weight – 167.4 (Prep Low)
Macros – 370c/185p/49f

The Strength Guys
H1 Hypertrophy NT1
Week 1 Day 1

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

3 Stance Back Squat (1.0.1.0, 120 sec rest, RPE 8) – 70% of 1 RM
265x6 (2 wide, 2 normal, 2 narrow)
275x6 (3 sets)

Seated DB Overhead Press (3.1.2.0, 60 sec rest, RPE 9)
55x10
60x10 (3 sets)
55x10 (1 set)

Lat Pulldowns (90 sec timed set, 90 sec rest, RPE 10)
110 x 90 secs (3 sets)

One Arm DB Row (3.1.2.0, 60 sec rest, RPE 9)
60x10 (each side) (2 sets)
65x10 (each side) (2 sets)

Wide Grip Seated Cable Row (3.1.2.0, 60 sec rest, RPE 9)
95x10 (4 sets)

Machine Reverse Flye (3.1.2.0, 60 sec rest, RPE 9)
100x10 (4 sets)

Rope Face Pulls (3.1.2.0, 60 sec rest, RPE 9)
80x10 (4 sets)


7/28/2013
Weight – 168.2
Macros – 190c/215p/55f

The Strength Guys
H1 Hypertrophy NT1
Week 1 Day 2

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

Bench Press (1.0.1.0, 120 sec rest, RPE 8) – 55% of 1 RM
155x20 (1 set)
145x20 (had to check ego at the door, 2 sets)
135x20 (1 set)

Incline Db Press (3.1.2.0, 60 sec rest, RPE 9)
55x10
60x10 (3 sets)
55x10 (1 set)

Machine Flye (3.1.2.0, 60 sec rest, RPE 9)
120x10 (4 sets)

Hammer Curls (3.1.2.0, 60 sec rest, RPE 9)
25x10 (2 sets)
30x10 (2 sets)

Barbell Curls (3.1.2.0, 60 sec rest, RPE 9)
60x10 (4 sets)

Skull Crushers (3.1.2.0, 60 sec rest, RPE 9)
90x10 (4 sets)

Tricep Pressdown (3.1.2.0, 60 sec rest, RPE 9)
42.5x10 (4 sets)


Then I went to track and did my HIIT with sprints. New workouts are good but tough, I tend to die out quicker than usual, but thats expected this far into prep and in a deficit. The rest of the day today Im just doing some cooking and random stuff around the apartment. Tomorrow is an off day but Im knocking out my first MISS session of the week on the stairmill at lunch!

[tripleh210]

Hey man, congrats on the new low...you are looking DICED!! Training is looking great as well, keep it up!

[ZSize512]

Hey man, congrats on the new low...you are looking DICED!! Training is looking great as well, keep it up!

Thanks man I'm excited to see what type of damage I can do with still 7 weeks and change left!

[ZSize512]

7/29/2013

Weight - 167.0 (Prep LOW )
Macros - 190c/215p/55f

BOOOOM two days after my reefed I hit my prep low of 167.0, weight has been moving nicely as of late, hope this trend continues. Not to sure on the exact plan yet, but Cliff and I have discussed adding back food before this is all said and done, but we will see. My body has a mind of its own sometimes so until September 21 Im going to keep grinding and just follow the plan

Today is an off day, so heading over to the gym in about 4 hrs to knock out 23 mins of MISS on the stairmill at lunch. Besides that just going to play role of "desk jockey" and work until about 5:30 -6 pm tonight. On deck tomorrow is more Squats, Back/Shoulders.

[tripleh210]

Thanks man I'm excited to see what type of damage I can do with still 7 weeks and change left!

7 weeks left!!?? That is insane, your going to be ultra shredded for sure!

[ZSize512]

7/30/2013
Weight – 167.2
Macros – 190c/215p/40f

The Strength Guys
H1 Hypertrophy NT1
Week 1 Day 3

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

Paused Squats (2.0.2.0 120 sec rest, RPE 8) – 75% of 1 RM
265x5 (2 sets)
275x5 (2 sets)

Bent Over Rows (3.1.2.0, 60 sec rest, RPE 9)
155x10 (5 sets)

Seated DB Shoulder Press (90 sec timed set, 90 sec rest, RPE 10)
35 x 90 secs (1 set)
40 x 90 secs (1 set)
35 x 90 secs (1 set)

A1: DB Lateral Raises (2.01.0, 0 sec rest, RPE 9)
20x20 (4 sets)
A2. Close Grip Bench Press (3.1.2.0, 90 sec rest, RPE 9)
155x6 (4 sets)

B1: Inverted Rows (2.01.0, 0 sec rest, RPE 9)
BWx20 (4 sets)
B2. Rack Chins (3.1.2.0, 90 sec rest, RPE 9)
BWx6

7/31/2013
Weight – 166.8
Macros – 190c/215p/40f
Cardio – 15 mins of HIIT at lunch on the Spin Bike

After Work:
The Strength Guys
H1 Hypertrophy NT1
Week 1 Day 4

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

Rapid Fire Squats (30 sec timed set, 30 sec rest, RPE 10) – 40% of 1 RM
135 x 30 secs (4 sets)

Flat DB Bench (3.1.2.0, 60 sec rest, RPE 9)
65x10 (3 sets)
70x10 (1 set)
60x10 (1 set)

Incline BB Press (3.1.2.0, 60 sec rest, RPE 9)
155x10 (4 sets)
DB Flye (3.1.2.0, 60 sec rest, RPE 9)
40x10 (4 sets)

Incline DB Tricep Extension (3.1.2.0, 60 sec rest, RPE 9)
25x10 (4 sets)

Skull Crushers (3.1.2.0, 60 sec rest, RPE 9)
80x10 (4 sets)

DB Preacher Curl (3.1.2.0, 60 sec rest, RPE 9)
30x10 (4 sets) – each arm


8/1/2013
Weight – 166.2 (Prep Low)
Macros – 190c/215p/40f

The Strength Guys
H1 Hypertrophy NT1
Week 1 Day 5

Tempo Indicator: (Eccentric, Isometric Stretch, Concentric, Isometric Contraction)

5 Minute Warm-up on Bike

DB Arnold Press (2.01.0, 0 sec rest, RPE 10) – 55% of 1 RM
35x20 (2 sets)
40x20 (2 sets)

Seated Close Grip Cable Row (3.1.2.0, 60 sec rest, RPE 9)
120x10 (4 sets)
125x10 (1 set)

DY Row (single arm) Incline BB Press (3.1.2.0, 60 sec rest, RPE 9)
70x10 (4 sets)

Wide Grip Seated Cable Row (3.1.2.0, 60 sec rest, RPE 9)
100x10 (4 sets)

Seated Face Pulls (3.1.2.0, 60 sec rest, RPE 9)
35x10 (4 sets)

Lying Leg Curl (3.1.2.0, 60 sec rest, RPE 9)
125x10 (4 sets) – each arm

Feet elevated glute bridges (3.3.3.0, 60 sec rest, RPE 9)
BW x10 (4 sets)

8/2/2013
Weight – 166.8
Macros – 190c/215p/55f

Today is an off day, so I went in at lunch and banged out 23 mins on the stepmill, sweating like a pig when I was done.

Just a few updates Cliff made no changes in macros or cardio this week, so we are still grinding. 7 weeks out as of tomorrow. This weekend don’t have big plans besides a lift on sat, then lift and sprints on Sunday. However I have a deep tissue scheduled in the evening on Sunday so Im looking forward to that for sure. The girl that does my couple times a month massages is great, she is surprisingly strong, but I guess that’s good because she works on a couple Indianapolis Colts players throughout the year 