Fri., 5/27/16, 8 Days Out

Verse of the day: He who dwells in the shelter of the Most High will abide in the shadow of the Almighty. -Psalm 91:1

Tomorrow is my last leg workout, both a much welcomed and dreaded day. I will begin my depletion process on Sunday. So, there's lots of fun stuff coming up. I am feeling confident about my shape, with my waist having met the 29" goal last week and my bodyweight under 170. My calories are around 2500. And I seem to be maintaining my strength pretty well. Here's todays chest and shoulder workout:

flat dumbbell press: 30s-25; 45s-15; 65s-12; 85s-10; 105s-8; 120s-6
cable cross over: 60-14; 70-10; 80-6
incline dumbbell press: 70s-10,9,8
flat dumbbell fly: 35s-12; 45s-10
   super-set with dips: 8,8
machine shoulder press: 100-12; 120-8,6
   super-set with face-pulls: 100-12; 120-12,12 + incline rear lateral raise: 35s-8
seated lateral raise: 20s-15; 25s-12; 30s-10; 40s-9

Tue., 5/17/16, Diet Update

Verse of the day: The LORD is my Shepherd; I shall not want. -Ps 23:1

I'm on point.. Just letting you know.. I'm very happy with my conditioning and the progression of this, really experimental, 12 week prep. My 4 day split is working great with the progression of 1st just 4 days, then 5 and now 6 days per week. The body has adapted nicely.
The diet is the diet. I am 2 1/2 weeks from contest day, so I just want a stinking cheeseburger. Deprivation is deprivation, and the point I have to get my body to in order to see the shreds is NOT pleasant. Here's what I've been eating:

meal#1: 2 eggs; 3/4c whites; 1c oatmeal
(post workout) meal#2: 45g whey protein; 5g glutamine; 8oz sweet potato
meal#3: 5oz chicken breast; broccoli
meal#4: 4oz ground turkey; peas; 1/2c oatmeal
meal#5: 4oz chicken breast; spinach; small apple
meal#6: 5oz chicken breast; spinach; 8oz sweet potato
meal#7: 4oz chicken breast

Mon., 5/09/16, legs

Verse of the day: Unless the LORD builds the house, they that build it labor in vain. -Ps 127:1a

I have officially entered the 3rd stage of my contest prep. Now I am training with weights, posing for 20 minutes and doing at least 20 minutes of cardio 6 days per week. My training split is still the same:
Day #1: chest and delts
Day #2: back and traps
Day #3: bi's and tri's
Day #4: legs
I rotate so 2 groups are done twice and the next week the other 2 are done twice. This seems to be working fairly well.

Today was the "favorite": Legs. It was a great workout. I've not been impressing myself with the numbers, but at 170 pounds that's to be expected. Here's today's leg workout:

squat: 45-15; 95-15; 135-15; 225-15; 275-12; 315-10; 365-5
leg press: 360-20; 540-12; 720-6
reverse lunge: 135-10
alternate forward lunge: 90-12
leg extension: 80-15
seated leg curl: 60-20; 90-15; 120-12; 150-6
   super-set with hyper extension: 20,20,12
seated calf raise: 100-20; 155-20; 210-10
calf press: 360-20; 450-17; 540-10
Immediately followed by a whey protein isolate shake with a little glutamine and 20 minutes of posing and 20 minute walk.