Thursday & Friday (8/4 & 8/5, 2011)
Thursday, 8/5/2011
Meals and supplementation pretty much the same as Monday and Tuesday.
BACK & Hams/GlutesWG Pull-ups (warm-up) - 10, 8, 8, 7
CG pull Down - 200 X 6, 200 X 6, 200 X 5
WG BB Row - 155 X 14, 175 X 11, 185 X 8
SS: UG Seated Row/Straight Arm Pull Down - 150 X 12/50 X 12; 160 X 10/50 X 11; 160 X 9/50 X 10
Lying Leg Curl - 100 X 6, 110 X 6, 110 X 6
Abduction Machine - 70 X 25, 80 X 20, 90 X 15, 100 X 10**
** SS w/ Hyperextensions - BW X 25
CG pull Down - 200 X 6, 200 X 6, 200 X 5
WG BB Row - 155 X 14, 175 X 11, 185 X 8
SS: UG Seated Row/Straight Arm Pull Down - 150 X 12/50 X 12; 160 X 10/50 X 11; 160 X 9/50 X 10
Lying Leg Curl - 100 X 6, 110 X 6, 110 X 6
Abduction Machine - 70 X 25, 80 X 20, 90 X 15, 100 X 10**
** SS w/ Hyperextensions - BW X 25
Friday, 8/5/2011
Again, supplements and meals are the same as mentioned earlier. I have increased my Humapro servings a bit. I'm between 5-7 total servings of Humapro per day laid out like this:
HUMAPRO PROTOCOL:
- 6 tabs in middle of night when I wake
- 1 sv upon rising before posing, cardio, & stretching
- 1 sv between meals 1 & 2 (2.5 hours after meal 1, 30-min before meal 2)
- 6 tabs pre workout
- 1 sv post workout
- 1-2 sv made into slush between final 2 meals or used as a my sole protein source for meal 5
What I've noticed from this is that I have been steadily recovering better than usual this late in prep (2 weeks out as of today) and the lethargy and low blood sugar feelings that sometimes set in between meals are not setting in. Also, taking it first thing in the morning, then sipping on Chain'd Out during my cardio has allowed me to tolerate longer and more intense posing, cardio, & stretching sessions. I always say that when I get my humapro ingestion between 25 & 30 grams per day I notice a big difference and this is proof in the pudding. Furthermore, I have tightened up significantly and added about 1.5 pounds to my morning weight which is huge.
One thing I talked to Eric about (Eric Broser, my prep coach) is backing off on leg posing. Last week my legs were FULL from the front and back, separated, and I could see some striations at the lower part. Very pleased with the look. This past week I have been posing for 10-15 minutes each morning, through-out my workouts, and sometimes posing again later in the day. On top of that, if I find myself standing some place I will flex and pose my legs working on holding the contraction or leg pose for 20-60 seconds. I thought this would help me tremendously on stage as I'm sure they are going to work us hard, but I also thought this would drive more blood into the legs and help to etch out more separation. Eric and I talked about that, my intense training, cardio, and the fact that my calories are still fairly low. I was very disappointed with how my legs appeared in my updated pics from yesterday. From the side, they looked gnarly! Super thin skin. From the front, they lacked any pop at all. They seemed flat and lacked the separation they had last week and actually looked smaller. I could still see feathers in the lower portion of my left thigh, but nothing like last week. We decided to back off on all the leg posing to see what happens and to incorporate a re-feed day today tomorrow (Saturday, 8/6/2011).
Chest/Shoulders/Triceps/AbsIncline DB Press Warm-up: 45X10, 60X8, 80X6, 110X3 (just to see how strong I was this close to contest)Incline BB Bench - 185 X 12, 205 X 8, 215 X 6 + 1 Forced Rep*
*Last set SS w/ DB Fly - 45 X 10
DB Shoulder Press - 80 X 6, 80 X 6, 80 X 6, 80 X 6
Standing Lateral Raise - 25 X 14 + 4 X Reps, 30 X 11 X 3 X Reps, 35 X 8 + X Reps
Reverse Pec Dec - 150 X 12 Drop 120 X 6, 160 X 9 Drop 120 X 5
Seated EZ Bar Overhead Triceps Extension - 100 X 6, 110 X 5, 110 X 5
Incline V Bar Push Down - 100 X 20, 120 X 15, 140 X 10
1-Arm Rev Grip Push Down - 40 X 10 Drop 30 X 5
BB Push Crunch - 45 X 25, 55 X 20, 55 X 15 SS w/ Seated Bench Knee-ins X 22
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Updated videos on my youtube channel.