Thurs,04/02 Shoulders

DB Press- 90,90,85,90 for 9,8,8,9
Upright Rows- 95 lbs for 3 sets of8
Rear Delts- 30 lbs for 3 sets of 10
Bar Ext- 70 lbs for 9,9,9
BD KB- 75 lbs for 3 sets of 10

HIT was done Monday morning, and then Wed! thanks

Back and Hams Tues,03/31

Pull Ups- 4 sets of 10,10,12,13
Barbell Rows- 225 for 3 sets of 9,9,8
Rope Pulldowns- 170 for 3 sets of 11,12,12
Stiff Leg Deads- 200,200,200 for 3 sets of 6
DB Ham Curl- 50 lbs for 3 sets of 12

Still feeling strong, and last heavy workout for back and hams! thanks

Mon, 03/20 Chest and Biceps

1 R DB- 90 lb for 4 sets of 9
3 R DB- 90 lbs for 3 sets of 9
Incline Flyes- 65 lbs for 3 sets of 10
Hammers- 75 lbs for 3 sets of 9,9,8
Close grip curls- 100 lbs for 3 sets of 10

Shoulders Sat,03/28

DB presses- 90,90,90,85 for 9,9,9,9
Upright Rows- 95 lbs for 3 sets of 8
Rear Delts- 30lbs for 3 sets of 10
Bar Ext- 70 lbs for 8,8,9
DB KB- 75 lbs for 3 sets of 11

Have not lost any strength, and happy with this workout overall!

Back and Hams done on Fri,03/27.

Pull ups- 4 sets of 13,13,12,12
Rows- 225 for 3 sets of 8
Rope Pulldowns- 160 lbs for 3 sets of 12
Stiff leg deads- 200,200,195 for 6 reps
DB Ham Curl- 50 lbs for sets of 12

Weight was 169, and waist was 125!

Chest and Biceps Wed,03/25

1 R DB- 90 lbs for 4 sets of 9
3 R DB- 90 lbs for 3 sets of 9
Incline Flys- 65 lbs for 10,10,9
Hammers- 75 lbs for 3 sets of 8
Close Curls- 105 lbs for 3 sets of 10


Good workout today, and did HIT yesterday!

Legs Mon,03/23

Extensions- 150 for 11, then 140 for 12
Squat- 225 for 4 sets of 8,8,8,9
Presses- 400 lbs for 3 sets of 9,8,8
Lunges- 135 for 3 sets of 9,10,10
Calves- Did 2 sets of high reps, then a set of low reps

Shoulders+Biceps done Sat,03/21

Db presses- 90,85,85,90 for 8,8,9,8
Upright rows- 95 lbs for 8,8,9
Rear delts- 30 lbs for 9,10,10
Bar Ext- 70 lbs 8,9,8
Db KB- 75 lbs for 11,10,10

Another strong workout to end the week! HIT was done a total of three sessions this week as well. Definitely getting leaner, and only have three more weeks until the show at this point!

Legs done on Wed,03/18

Extensions- 150 for 10, then 140 for 12
Squat- 225 for 4 sets of 8
Presses- 400 lbs for 3 sets of 8 reps
Lunges- 135 lbs for 3 sets of 10
Calves- did high reps, and a set of low reps to mix it up

HIT was done yesterday, and feeling good at this point regarding engergy levels! Only concern is the fat on my lower back seems to still be an issue. Still have the 2 1/2 weeks to render the problem, and feel it can be done. Did not count the third week due to being peak week. From the front it appears that everything looks really good! thanks

Mon, 03/16- Chest+Biceps

1 R Db- 90 lbs 4 sets of 9,9,8,8
3 R Db- 85,90,90 for 10,9,9
Incline Fly- 65 lbs- for 3 sets 9,9,9
Hammer Curls- 70,75,75 for 6,8,9
Close Curls- 10,10,10 with 100 lbs

Best workout since getting back in the gym! Less joint pain, and overall feeling a bit stronger as well! Peak week is less than three weeks away, and just trying to get as lean as possible prior to that time. thanks

Mon, 03/16- Chest+Biceps

Sat, 03/14 - Legs

Extension- 140 lbs for 2 sets of 12
Squat- 225 for 4 sets of 7,7,8,8
Presses- 400 for 3 sets of 6 (felt a bit tight and weak on these)
Lunge- 145 lbs for 3 sets of 9
Calves- 4 sets for each side using reps in the 15-20 range

Not my best leg workout to date, but legs were feeling a bit sore and weak going into session. This, from the post-use of drug, but much better since last week etc! thanks

Sat, 03,14

Fri,03/13 Shoulders and Biceps

DB presses- 85,90,90,90 for 6,8,8,8
Upright rows- 95 lbs for 9,9,9
Rear Delts- 30 lbs 10,10,10
Bar Ext- 70 lbs for 8,8,8
Db KB- 75 lbs 10,10,10

Got through the week in one piece, and will do legs today! My weight was 172, and waist was 26. Down 4 lbs from last Sat, but am still strong. Couple of reasons for the larger weight might have to do with a couple of reasons. My body has- is recovering from being on the Prednisone, and have not had a diet soda in a couple weeks as well (was drinking 2-3 a day).

Let me know what you think my friend, will weigh in on Mon after my higher carb meals. Should be number should be more stable I would think you know! Also did HIT Thurs as well by the way! thanks

Wed Chest and Biceps 03/11

1 R DB- 90 lbs for 4 sets of 8 reps
3 R DB- 90 lbs for 2 sets of 9,10
Incline Fly- 60 lbs for 3 sets of 9,9,10
Hammer Curls- 65,65,75 for 10,10,6
Close Curls- 100 lbs for 10,10,9

HIT was done Tues along with the workouts. Okay, getting through the workouts with some pain in joints, but will continue to get better each day! No loss of strength, and back at work, which started this past Mon! thanks

Mon,02/09 Back and Hams

Pull ups- 4 sets of 6,10,12,12
Rows- 185,225,225 for 8 reps
Rope Pulldowns- 150lbs for 3 sets of 12
Stiff leg- 185,200,200 for 6 reps
DB leg curl- 3 sets of 12 with 45lbs

Did not lose any strength in the gym since the layoff! Was sore throughout the shoulders for whatever reason (get stiffness legs and shoulders since stopping the Pregnisone), and am glad to be back!

Mon,03/02 Legs

Extensions- 140 lbs for 12,11
Squat- 225 for 4 sets of 8
Presses- 500 lbs for 3 sets of 9
Lunges- 145 for 3 sets of 9
Calves- 15-20 reps per side (higher rep range)

First off I'm sorry about the drama joe regarding the health. Not only embarassing, but not my personality to so foward. But, seeing as how this is pretty serious work, I have to be honest you know.

The latest news is that I just stopped taking the Prednisone that was prescribed to me when at the ER. Was making me hyper, and read the catabalic effects that the drug has on muscle. Took some photos yesterday, and was shocked at the fat-water weight around my mid-section. The waist also measured around 27-28, when normally 26.

This drug supposidly increases blood sugar (we know what happens then), and fat gets targeted in certain area of the body. In my case my face and midsection to be exact. The good news is that this ends, and should be back on track in a couple of days hopefully. Will keep you posted sir, and again apologize for the extra crap involved during this prep Joe. thanks

Shoulders+Biceps Sat

DB presses- 85,85,85,90 for 8,8,8,6
Upright Row- 95 lbs for 8,9,9
Rear Delts- 30 lbs 10,10,10
Bar Ext- 70 lbs for 8,8,8
Db KB- 75 lbs for 11,10,10

Weight was 173, and waist the same at 26! Regardless of how I place at the show (natural event, but do not believe there is a polygraph etc.), the prep was a breeze compared to what has been done pre-contest in the past!! thanks

Back + Hams Thurs,02/26

Pull Ups- 4 sets of 12
Barbell Rows- 225 for 8 reps with 3 sets
Rope Pulldowns- 150 lbs for 11 reps
Stiff leg- 200 lbs for 6 reps
Leg Curl- 50 lbs for 11 reps of 3 sets

HIT done Am on Fri, 02/27 as well!!

Wed,02/24 Chest and Biceps

1 R DB- 95,95,90,90 for 8,8,7,8
3 R DB- 90,90 for 9 reps
Incline Fly- 65lbs for 3 sets of 10
Hammer Curl- 75 lbs for 3 sets of 6
Close Curls- 100 lbs for 9,9,10

HIT done in the morning as well!!

Legs Mon,02/23

Extensions- 140 for 2 sets of 11,11
Squat- 225,225,195,195 for 8,9,9,9
Presses- 500 for 10,9,9
Lunges- 145 for 3 sets of 10
Calves- High reps in range of 15 -20 for 4 sets each calve.

Shoulders, Sun,02/22

Db Press- 85,85,90,90 for 6,6,8,8
Upright Rows- 95 lbs for 9,9,9
Rear Delts- 30lbs for 10,9,9
Bar Ext- 70 for 8 reps 3 times
Db KB- 75lbs for 11,9,10

The medical problems have cleared up from what I can tell! Appetite is back in full force (kind of sucks), and am feeling less depressed! If anyone else is reading this (am very honest in regards to having depression, and just want to help anyone else who might be having similar issues), I had a very bad setback a couple weeks ago.

Was on Paxil, and my Doctor called in the wrong prescription, thus went through horrible withdrawals from not taking this specific drug. Anyway, Joe was very cool about the situation, and we adjusted some macros, and cardio. Back to my old self these days, and goes to show that if your mind is not in the right place, your body will not follow along. thanks

Legs- Fri,02/20

Extentions- 130,140 for 11,10
Squat- 195,225,225,225 for 8,9,8,8
Press- 450 for 10,10,9
Waking lunge- 135 for 3 sets of 10
Calves- high reps for 4 sets

Weight was 174, and waist was 26 inches. Feeling good for the most part, just trying to stay focused at this point. The big day seems so far away at this point. thanks!!!

Wed,02/18 Chest and Biceps

1 r DB- 95,90,90,90 for 6,8,8,7
3 r DB- 90,90 for 9 reps for both sets
Incline Fly- 60lbs for 3 sets of 10
Hammer Curls- 75,75,65 for 6 reps
Close Curls- 100lbs for 9,9,10

Probably the strongest I've been yet in the gym in a few weeks!

Back and Hams Mon/16th

Pull Ups- 4 sets of 12,12,10,11
Barbell Rows- 220 lbs for 8,8,8
Rope Pulldowns- 150,140,140 for 10,10,11
Stiff leg- 225 lbs for 6,6,6
Db- Leg curl with 50 lbs for 11,11,9

Very good call regarding the 30 additional grams of carbs etc! Weight was up a couple of lbs, and my level of conditioning at this point is impressive! thanks

Sun,02/15

Db press- 85 lbs for 3 sets, and then 80- 8,8,6,8
Upright rows- 85 lbs for 3 sets of 9 reps
rear Delts- 30 lbs for 3 sets of 9
Bar Ext- 70 lbs 8,7,8
Db Kb- 65 lbs for 10,9,10

Good workout overall, and strength has not been an issue thus far! Feeling better in regards to the medical setback from last week. Only dealing with feeling lethargic, but my appetite is better!

Legs Fri,02/13

Extension- 130 for 2 sets of 10,11
Squat- 195,195,225,225 for 8 reps each set
Press- 450 for 3 sets of 9,9,10
Walking Lunge- 135 for 10 reps for 3 sets
Calves- high reps for 20-30

As was mentioned my weight was down quite a bit from last week to 174, and waist 26 in the AM. Was brutal getting through the workout, but did it anyway! Should we be worried about the rapid loss of weight yet Joe? thanks

Back+Hams Wed,02/11

Pull ups- 4 sets of 10,11,12,8
Bent over rows- 220 for 3 sets of 6,8,6
Rope Pulldowns- 3 sets if 10,11,12 with 140
Stiff leg Bar- 225 for 3 sets of 6,6,6
Db leg curl- 50 lbs for 10,11,11

thanks

Chest and Bi's Tues,02/10

1 r Db- 90,90,85,90 for 8,7,6,8
3 r Db- 90,85 for 10,9
Incline Fly- 55 lbs for 3 sets of 11
Hammer Curl- 75,65,65 for 6 reps each set
Close Curl- 90 lbs for 3 sets of 10

HIT done Wed-AM, and workouts are strong these days! The toughest part for me from now until the show is going to be psychological.

Shoulders Sun,02/08

Db press- 80,85 for 3 sets- 8,8,8,6
Upright row- 90 lbs with straight bar for 8,9,8
Rear delts- 25lb for 10,10,9
Bar ext- 70lbs 8,8,7
Db db kb- 65 lbs for 10,11,9

Forgot to mention a couple of cardio sessions for the week. HIT was also done this past Mon, along with Thurs, and the extra 30 minute session done Sat! thanks

Legs 02/06

Extensions- 130 twice for 10 reps
Squat- 185,195,225,225 for 8 reps
Leg Press- 450 for 3 sets of 10
Walking Lunge- 145lb for 10 reps of 3 sets
High rep calves- 20- 30 reps

Weighed in at 178, and waist was down to 26 1/2. Overall the workout was very productive, and my belt is down a notch as well!

Chest+Bi's Wed,02/4

1 r Db- 85,85,85,90- 6,7,8,6
3 r Db press- 80,90- 8,10
Incline Fly- 55 for 10,11,11
Hammer Curl- 75,70,70- 5,6,6
Close Curl- 90lbs for 8,9,10

Good workout yesterday, no major issues with strength yet! HIT done today Thurs,02/05 as well!

Mon,01/2 Back+Hams +ticeps

Pull ups- 4 sets of 8,7,8,7
Bent over rows- 165,175,175- 8,8,8
Rope Pulldown- 130,140,140- 10,11,12
Stiff leg bar- 225 for sets of 6,7,6
Db leg curl- 40lbs for 10,10,12

Hope it was okay to do, but started the week with back etc! Probably should of checked with you first sir!

On a business note, do I owe you for the last month, or maybe deduct some of the amount due to not having any phone conversations? Please let me know what you believe is fair, and certainly due to not want to short change you! thanks

Shoulders+Tri's Sun,01/2

Side Laterals- 25lbs for 7 then 30lbs 8 twice
Barbell Shrugs- 4 45s and a 10 for 10 reps, then added a 25 for 2 sets of 10
Db Press- 85lbs for 3 sets of 6
Dips to failure- 4 sets of 8,7,8,8
Rope- 140 lbs for 11,10,10

HIT done Mon morning, and no issues to report at this time! No changes in diet, still being strict and not missing meals!

Back+Hams done Fri,01/30

Lat under- 175 for 8,7,8
T-Bar- 235 for 7,7,8
Db Deads- 90 for 9,10
Close Rows- 195 for 10,10,9
Glute Ham Raise- 4 sets of 9,10,9,10

Weight was 177, and waist measured 27 this morning. Not sure if the placement of the tape is correct, but can still gauge a loss or gain etc! Took photos yesterday, and am finding that dispite the negative loss on the scale it appears I'm getting leaner. Will send some photos to you again, and you can tell me what your honest critique is of my conditioning is at this point! thanks

Chest+Bi's Wed,01/28

3R bar- 195,190,225,225- 8,8,8,7

Incline Db Fly- 70,65,65- 10,10,9

Incline Db- 90,85,90- 6,6,6

Cable Curl- Entire stack- 9,9,9

Performed HIT Thurs morning as well!!

Legs done on Mon,01/26

Leg Ext- 2 sets with 120 for 10 reps
Squat- 155,225,225,225 for 8,7,8,8
Leg Press- 360,450,450 for 10,8,8,
Walking Lunge- 135 for 10,10,11
Calf High reps- standing calve raise- reps between 25-30, and very effective

HIT done with extra interval on Tues,01/27!

Shoulders+Triceps Sat,01/23

Side Laterals Db- 30lbs- 7,7,8
Bar Shrugs- 4 45's a side for 10, then 5 plates a side for 2 sets of 10,10
Db press- 85lbs for 3 sets of 7,6,6
Dips to failure- 4 sets of 8,8,8,8
Rope- 130lbs for 3 sets- 10,11,10

Weight was down a lb to 177, and waist was the same at 27!

Back+Hams 01/22

Lat under- 175- 8,8,8
T-Bar- 235- 8,8,7
Db Deads- 90lbs- 9,9
Close Row- 195- 10,9
Glute Ham raise- 4 sets of 10,10,10,9

Took photos this morning, and without question, can tell you that this is the best I've looked, ever! As far as maintaining my size, and getting lean enough for a show! HIT was done this morning, and still feeling good at this point!

Chest+Biceps- 01/20

3R bar press- 190,195,225 twice- 6,6,8,8
Incline Db fly- 70,65,70- 10,10,10
Incline Db- 85,90,85- 6,6,6
Cable Curl- Entire stack for 9,9,8


Feeling as if nothing has changed in regards to strength. No change in diet, and believe I'm on track for my best outing yet!

Legs- 01/19

Hacks- 210 for 7 twice, then 230 for 8 twice
Squats- 235 for 2 sets of 11
Sissy squats- with 25 lb plate- 4 sets of 19,19,18,18
Bar Lunge- 135 for 3 sets of 12
Calf Db- 5 sets of 15 (great pump for calves)

HIT done AM today Tues,1/20

Sat,01/17- Shoulders+Triceps

Side laterals- 35lbs- 7,7,7
Bar Shrugs- 4 45's a side, 5 a side twice - 10,10,10
Bb press- 80,85,85- 6,6,8
Dips to failure- 8,7,7,8
Rope- 130,120,130- 11,10,11


Have not lost any strength at 2 1/2 months out, and just continue to plug along!

Back+Hams Fri,01/16

Lat Under- 170- 8,7,8
T-Bar- 235- 7,7,8
DB Deads- 80- 9,9
Close Row- 190- 10,10
Glute Hams- 4 sets- 9,9,10,9


HIT was done this morning (sat 01,17) with no problems! Weight is the same (178), but waist was 27 this morning. Definitely seeing more cuts in the quads as you pointed out from the pics, and this is the first time they have ever looked full from the front and back! Seems the only place that the skin has not thinned out much would be my back.

Either way, I'm thrilled with the results thus far, and will be glad when the contest day arrives!

Chest+Biceps- 01/14

3 R Bar Press- 195,225,195,195- 8,8,8,6
Incline Db Fly- 65lbs for 3 sets- 10,10,11 (great excercise, not done in a while)
Incline Db- 90,85,85- 6,6,6
Cable Curl- entire stack for 2 sets, then 165- 8,9,10

HIT with extra interval done Thurs AM as well!

Legs Mon,01/12

Hacks- 200,230- 8,7,7,6
Squat- 225-10,11
Sissy- 18,19,18,18- 25 lb plate used with exercise
Bar Lunge- 135- 12,11,12
Calf Db- 65lbs- 5 sets- 12,15,15,12

Good workout for the most part!

Shoulders+Triceps Sun,01/11

Side Laterals- 35lbs- 6,7,6
Bar Shrugs- 4 45's a side for 9,10,10 (Always been strong on these)
Db press- 80's for 6,8,6
Dips to failure- 6,7,6,6
Rope- 120,130,130 for 10,10,11

Did it again, forgot to ask what an exercise was before going to the gym, darn! Did the D-bell press instead of the 3 hole press. Not to sure what the latter is sir?

Back+Hams-- Fri,01/9

Lat under- 160,170,170- 8,8,8
T-Bar row- 225- 8,8,8
Db deads- 85lbs- 8,9
Close row- 180-10,11 (did these on the hammer strength machine, hope that is okay?)
Glute ham - 4 sets- 10,10,9,9

Weight was down a lb from last week (178 now), and waist measured 27 1/2!

Chest+Biceps, Wed,01/07

3 r bar press- 215, 195,195,190- 6,8,8,8

In Db- 90 twice for 8,9

Flat Fly- 65 for 3 sets 10,11,11

In Db- 85,90,85- 5,5,6

Cable Curl- intire stack for 2, then 175- 8,8,10



HIT done Thurs,01/06 with no problems to speak of!

Legs- Mon,01/05

Hacks- 190, then 230 for 3 sets- 8,6,6,6
Squat- 225- 10,10
Sissy- 4 sets of 18,18,18,18 with 25lb plate
Bar lunge- 135 for 3 sets of 12 reps each
Calf Db- 65lbs for 5 sets of 15 reps

HIT done with extra interval Tues,01/06!

Shoulders+Triceps, Sun,01/04

Bar Press- 165 for 3 sets 6 reps
Seated Side Laterals- 25lbs for 10 reps each
Front Raise- 35lbs-12 reps, 30 lbs for 2 sets of 12 reps
Tri Press- 160- 3 sets- 10 reps each set
Db ext- 65lbs- 11 reps for 3 sets

Workouts are going well, strength is not a problem due to the diet, and getting plenty of sleep as well (makes a big difference for me anyway). Definitely see more composition in the abs+serratus area, and the lower back fat is slowly shrinking as well!

Back+Hamstrings- Fri,01/02/09

Pullover- 90,90,95- 6 reps each set
Deads- 275,295,285,275- 7,7,6,6
Bench Row- 115- 8,7
Straight Arm Pulldown- 85- 12,12,12
Leg Curl- 120 8,9

Hit was done on Tues,12/30, and also Thurs,01,01. Extra intervals were included per your instructions etc. Weight was the same 179, and waist was 28 as well. Was not as active this past week due to half my clients being home for holidays. That said, not as much cardio (dog walking) was done. Will be back on track for the remainder of the prep. Should have planned for this but unfortunately did not.

Chest+Bi's- Wed,12/31

4RDB- 85,90,95,90- 6 reps all sets
Flat Bar- 225,225-8 reps each set
Chest Dips- 8 reps for 4 sets
Bar Curl- 125-6,115-6
Rope Curl- 170-9,1o


As was mentioned in the previous email, the strength has been consistent for the last month or so. My goal (as is all competing obviously), is to rid that last bit of fat a few weeks out from the show! At this point it is looking as if that might just happen. The show (unless changed) will be May,28th.