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

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

http://www.youtube.com/user/hossjob?feature=mhee

Updated videos on my youtube channel.

Wednesday, August 3, 2011

http://www.youtube.com/watch?v=wQe1IuUj6h8

Chest training video I put up from Tuesday.

Wednesday, August 3, 2011

Wednesdays are non-weight training days for me at this point.  It's a cardio only day.  Today was rough for a couple of hours.  Don't know why.  Just very tired.  Then, I was running some errands and had my window in my truck down.  When I got home, the window wouldn't roll up and it was raining.  AWESOME!  Oh well. 

Middle of Night:  Humapro
Wake:  Humapro, Hyperdrive, Posing
Cardio (10 minutes on elliptical @ 150 BPM; 35-min on treadmill at 140-145 BPM), 2 sv Chain'd Out

Tuesday, August 2, 2011: Chest & Biceps

Tuesday, August 2, 2011

Supplements (not listed below):  T-X, Zero Stim, Pro Anabol, Multi Vitamin

2:00 AM - 6 HP Tabs
7:00 AM - Hyperdrive 3.0, 1 sv Humapro
7:15 AM - Posing
7:30 AM - 25-min Cardio (treadmill, 140 BPM), 2 sv Chain'd Out, 15-min Stretching
8:15 AM - Meal 1:  12 Egg Whites, 2 pieces Ezekial Bread, 50 Grams Sweet Potato
10:45 AM - 1 sv Humapro
11:15 AM - Meal 2:  5.5 oz Chicken, Broccoli, 1/2 oz Almonds
1:45 PM - 1 sv Chain'd Out, Posing Practice
2:10 PM - Meal 3 (pre wo):  5.5 oz Chicken, Broccoli, 1/2 oz Almonds
3:00 PM - 6 N'Gorge
3:15 PM - 1 sv Alphagen by Morphogen
3:30 PM - 6 HP Tabs (Begin Workout
              3:45-5:00 PM - Sip 2 sv Chain'd Out
5:15 PM - 1 sv Humapro
5:45 PM - Meal 4 (post wo):  5.5 oz Tilapia, 300 Grams Sweet Potato
8:15 PM - 2 sv Humapro (slush), Broccoli, 1 TBSP ANPB
9:30 PM - Meal 5:  6 oz Turkey Breast, Broccoli

Chest & Biceps:Incline Barbell Bench Press - 225 X 5, 225 X 5, 225 X 5+1 FR, 225 X 4 RP+1+1 FR
Weighted Dips - 40 X 16, 60 X 12, 75 X 9
SS:  Inc DB Fly/Cable Crossover - 45 X 12/30 X 12; 55 X 8/40 X 10
Seated Alt DB Curls - 40 X 6, 45 X 5, 45 X 5
1-Arm 90 Degree Preacher Curl - 20 X 15, 25 X 11, 30 X 8
SS:  Rev Grip Cable Curl/Hammer Curls - 75 X 12/30 X 10
Lying Leg Raise - 20, 18
Crunch - 28, 22

Leg Day: 2.5 weeks out from the Cronus

Monday, August 1, 2011

2:30 AM - woke up to pee as always and popped 6 Humapro
Wake:  Hyperdrive Hardcore, 1 sv Humapro
30-min Low Intensity Cardio (120 BPM; Treadmill @ 3.4 MPH @ 6% Incline), 2 sv Chain'd Out
Meal 1:  11 Egg Whites, 200 Grams Sweet Potato, T-X, Zero Stim, Pro Anabol, Multi
              2.5 hours later: 1 Sv Humapro
Meal 2:  6 oz Chicken, 1/2 oz Almonds
Meal 3 (Pre WO) - 2:15 PM:  6 oz Chicken, 1 TBSP ANPB, T-X
              3:00 PM: Morphogen's Alphagen*(more on this later), 6 N'Gorge
              3:45 PM: 6 Tabs Humapro & Workout
              5:20 PM: 1 SV Humapro
Meal 4 (5:45 PM):  5.5 oz Chicken, 225 Grams Sweet Potato, 1 pc Ezekial Bread, Zero Stim, Pro Anabol
Meal 5 - 8 PM: 2 SV Humapro (Slushy), Broccoli, 1/2 oz Almonds, 1 Sugar Free Jello, T-X
9:00 - Lean Dreams
Meal 6 - 9:30 PM:  5.5 oz Turkey, Broccoli, Pro Anabol

*Morphogen:  This is a company one of my best friends started.  His first product is called Alphagen.  Typically I take WTF Pump'd Pre workout cuz it flat out rocks and it's made by ALR.  However, I do like to cycle my pre workout products because many use different pathways to excite your nervous system.  Also, being this close to contest prep I decided to cut out WTF just because of the 4 grams of fat as incidentals calories.  Alphagen is calorie free.  This is an amazing pre workout product with proven ingredients.  Very excited to cycle it in with my WTF in the off season.

LEGS:Squats - 365 X 4, 335 X 6, 335 X 5 Rest Pause + 2
Leg Ext Drop Set: 75 X 10 Warm-up, 100 X 10 Warm-up: 110 X 9 Drop 75 X 5; 110 X 8 Drop 75 X 4 + 2
1-leg Leg Press - 200 X 20, 230 X 15, 260 X 11*    * Immediate deep sissy squat stretch
Lying Leg Curl (4/1/X/1) - 110 X 6, 120 X 5, 120 X 4 Rest Pause + 2
Abduction Machine - 100 X 18 Drop 70 X 10, 110 X 13 Drop 80 X 8
Back Extensions (Focus on Hams/Glutes) - BW X 20, BW+25 X 15, BW+35 X 6**
              **Terminated set because I almost past out
This was an epic workout.  I'm embarrassed at the low weight I used squatting, but I guess it's par for the course when you're low carbing, you're 156 pounds, you're 2 weeks post competing, and just 2.5 weeks from competing again and dealing with some right hip pain.  But still...I should bang out 365 for 8-10 :-(

On the other side of things, today was a very fun day.  After breakfast I asked Jaidyn what she wanted to do and she said, "Go to the beach!"  Funny thing is I was going to suggest that.  So we packed up and got ready and called my sister-in-law to see what she was doing with my 2 nephews.  We went to visit Kristy at work (her first day on day shift) and then met the cousins and aunt at the beach for some water and sand fun.  The kids decided they were ready to go so we packed up.  Immediately upon getting into the car the sky opened up and it down poured.  Great instincts by the kids!  This summer has been so much fun with Jaidyn I am so not ready for school to start again.

Set 1 Squats