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!