19 weeks out!

This saturday will be 19 weeks out!! My weight is dropping pretty steady with me at 204.4 this morning!! I am going to do re feeds weekly now on Sundays and bring the carbs from 280-380. If I drop too much more this week I will do a Wednesday re feed as well. I am surprised and happy at how lean I look at 204 pounds! my lower abs are completely visible and I have lines in my glutes!! I will assess where I am and where I need to be when I get to 190 pounds!! I was a little under 180 for the June Mr NC. I weighed in 176.6 but I ate 3 more times and drank water leading to the stage so I suspect I was between 178-180. I would love to be just as shredded at 181-183 this go around!! Today I trained chest shoulders and ab workout 1 with Pete!! even though I am still alternating power with intensity workouts, I am keeping the volume on the high side and training instinctively! I feel my fullness, density and roundness is much better with high volume. I like to mix failure with non failure training. On the exercises I hit failure I may only do 3-4 sets, on the exercises that I do not, I may do 4-6. When I started training back in the early 90′s I was heavily influenced by Mike Mentzer and Dorian Yates and I only did one main set to failure per exercise and no more then 2-3 exercises per body part. Later in my career I worked with WNBF pro Dr Joe K. Joe Introduced me to Non Linear periodization where you alternate one week of heavy powerlifting style workouts with low volume, heavy weights and with compound movements with one week of high intensity AND high volume, higher rep workouts. It was during the early phase of me using the NLP system on the intense weeks that I opened myself up to higher volume workouts. Within months I was rounder, fuller and had a denser look to my muscles. Fast forward to today it isn’t uncommon for me to do 15-20 to even 25 sets for a bodypart. Legs are usually smashed with 20-25 and upper body is 15 or so. I am always changing things up and today was almost all instinctual:

Incline hammer strength press

135 x 15

225 x 5

315 x 5

405 x 5

495 x 3.5

incline dumbbell presses

100 x 8

105 x 8

105 x 7

70 x 15 rest paused the last few reps

flat bench cable flyes I think 3-4 sets of 12 plus partials

pec deck holding the handles high 3 sets x 12, after last set I grabbed the lower handles and did full and partial failure

incline barbell presses one set with 135 very slow and really squeezing hard I think I did 12 or 13 reps

My chest has always been a strong point but me being the perfectionist I am, I believe I could use more upper/inner pec tie in, so I am going to do almost all incline workouts from now till the contest.

for delts I did 4 sets of side laterals x 12

rear delt machine 3 sets x 10 last set with stack then did triple drop

locked arm heavy side laterals with light full range laterals 65 heavy 15 light 4 rounds 12 on both

high cable seated rope high rows 3 sets x 15-20 each set

abs 4 sets leg raises with butt off the end of the bench and 4 sets knee-ins off edge of bench.

did 35 minutes pre breakfast cardio on treadmill on incline and 15 minutes on the stepmill post workout!

Tomorrow big back!! trap bar deads!