By: Derek Charlebois

3 Weeks Out From The Show

NOTICE: This is article #8 of this series. Click HERE for the front page.

Monday (04/08/02)

3 weeks out! This is no time to think about slacking. These next two weeks are very critical. My diet must be perfect, or at least close to it. This week and next week are my last two weeks of dieting. During the last week, I will be gradually increasing my carbs, which will replenish my glycogen storage and make me fuller. I am very excited about getting this week started and plan on continuing to better myself. I am definitely on the right track with my diet. The 6-pack is showing, I see more cuts, and more veins are popping out. I still have some fat on my love handles, but not much. Once I shed the water I'm holding, my abs should look great. Let's get started.

Diet

The same as I mentioned at the end of last week. I am adding salt to almost all my meals as part of my sodium load. I am going to try to add salt to EVERY meal starting next week.

Supplements

One thing I forgot to mention last week is I started taking Xenadrine EFX last week. I have not noticed an increase in energy, but it has suppressed my appetite some.

Training

Flat Flies (10 second pause at bottom) 30 X 10, 8
Incline Press 165 X 9, 6
Bench Press 165 X 4, 145 X 6
Decline Press 145 X 4, 125 X 8

Lots of people don't like doing pre-exhaust techniques because they cannot lift the same amount they usually could. They feel weak and would rather show off in the gym. But this is a great technique if you can put your ego aside.

Dips 9, 8
Barbell Curl 115 X 6
1 Arm Cable Curl 25 X 9, 6
Incline Curl 30 X 5, 20 X 6, 10 X 15, 20 X 3, 30 X 3 (No rest between sets)

Great workout! I am going to switch to dumbbells on decline press next week though. The exercise doesn't feel good with a barbell.

Tuesday (04/09/02)

Everything is going well. I fell great! Some people complain about being tired and feeling weak when dieting, but I have not experienced this. I do find it harder to get off my butt and practice posing though. My posing is pretty well set right now. But more practice won't hurt.

Training

Leg Extensions 175 X 12, 10 (BURN!)
Squat 265 X 6, 4
Front Squat 165 X 8, 6
Lying Leg Curl 100 X 10, 3 70 X 8, 5, 50 X 8, 3

Wednesday (04/10/02)

One thing I started drinking is sugar free Koolaid. I haven't had any sugar free pudding or jello, but I have been drinking some off this. It only has 5 calories per serving, so it doesn't really hurt.

Cardio

45 minutes on the bike.

Thursday (04/11/02)

Today is carb up day. I am adding about 150 grams of carbs today. The key with carb up days is not to go crazy. These are days to add carbs, not cheat.

Training

Deadlift 325 X 8

First time I have done this exercise in about 3 months. I didn't want to push it.

Wide Grip Pull Up 10, 5, 3
Superset
Wide Grip Pulldown 100 X 8, 90 X 12, 8 80 X 12
Pulldown 50 X 8, 40 X 12, 8 30 X 12

Friday (04/12/02)

This week is flying by!

Training

Side Lateral 20 X 10, 7
*Done seated, super strict
Bent Over Cable Lateral 15 X 10, 6
Military Press 115 X 10, 6
Cable Front Raise 50 X 12
Skull Crusher 50 X 12, 6
Reverse Skull Crusher 8, 6
Rope Pressdown 50 X 10, 6
Overhead DB extension 20 X 4, 10 X 4, 5 X 5 (Strip Set)

Saturday (04/13/02)

I attended a phone-a-thon today and while there I had a couple pieces of pizza. I brought a MRP, but I was starving and the pizza there didn't help. So I had a couple of pieces.

Cardio

45 minutes on the treadmill at 4.5 miles per hour.

Sunday (04/14/02)

Next week will be critical. As long as I follow my diet I should be fine.

Cardio

45 minutes on the treadmill at 4.5 miles per hour.

I find it very hard at this point in time to make myself practice posing. My posing is pretty much set, but practicing will definitely help. I will be doing a TON of posing the week before the contest no matter what though.

I feel as though I'm slacker on this article, but I really didn't do anything special this week. Just trained, ate, and did what I normally do.

MORE PICS FROM THE END OF THIS WEEK:

Return to my Contest Preperation page to continue!

dspikehead@hotmail.com

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