Blasting it out!! 20 weeks out!!!
I will be officially 20 weeks out from the Musclemania this coming Saturday! I’ve already been somewhat dieting for the last two weeks with my last cheat meal on Sunday. This week I have been on the ball 100My morning weight was 206 today, and my macro’s now are 300 protein 310 carbs 70 fat!! I’m siked that I am able to eat so much, and I’m 12 pounds lighter now then I was 20 weeks out for the MR NC in June 2010. I been doing cardio almost daily with no real schedule. Sometimes I do it first thing in the morning, sometimes post workout, sometimes the stepmill and other times I’ll do interval training on the treadmill. I am doing a 3 on one off split like this
Day 1-legs with a quad focus (usually 3 exercises for quads two for hams)
Day 2-chest and biceps and one exercise for rear or side delts and abs
day 3-back and calves
day 4-legs with hamstring focus (3 exercises for hams 2 for quads)
Day 5-shoulders, traps and triceps
day 6-calves, abs forearms
I am training instinctively but I still do NLP to some degree where one week I will do one compound exercise per body part and blast out 5-6 sets x 5 and do a few other exercises in a hypertrophy rep range, and the second week is balls to the wall intensity and volume. Been training with my client Pete and I think he may be dead right now lol
Today we did shoulders traps and triceps like so:
Super set:
Rear lateral machine super setted with bent over dumbbell laterals 4 rounds all x 10
Locked armed dumbbell partial laterals super setted with strict full range laterals 4 rounds 15 on locked arm and 12 on laterals, triple drop set on strict laterals on last set
Seated cable rows using a rope and rowing high by face for rear delts and traps 3 sets x 15
power cleans 135, 165, 175 x 5 and 200 x 4
Hammer strength shrugs 225 315 and 405 x 15
close grip bench press 45 x 20 135 x 5 185 x 5 225 x 5 250 x 5 265 x 5
dumbbell skull crushers 4 sets x 15
pressdowns that mimics skull crushers (only way to do them cause my right elbow is in agony from tendonitis) 4 sets x 10 last set did a 4 drops!!
finished up with 25 minutes on the stepmill and 5 minutes on the treadmill!! hoping to see 205.6 or less in the morning!!
BTW my wife Nichole and I are in the April Issue of Flex Magazine in the “Street Scene” page 38!!! It’s an honor and oh so cool for me because beacn in 1990 one of my best friends Alberto Fernandez was reading Flex magazine in our high school library, I sat down and was hooked ever since!! I’ts an honor Flex thanks so much!!!
