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.