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 By: Shane Giese
Wow! It's twelve weeks out already! I couldn't be more pumped right now. I love seeing the changes in my body as I tighten up my diet as each week goes by. This week, I have made some changes in my diet: - When my family has spaghetti, I will have half of the amount that I usually have. I will add 1 egg yolk and 4-5 egg whites to this meal. - When my family has egg sandwiches, pizza, Country Bakes, or anything else that isn't too healthy, I will have 2 egg yolks and 6-8 egg whites or chicken, veggies or whole wheat bread, and milk or water.
Diet
Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milkMeal 2: A ham sandwich on whole wheat bread, 12 oz milk Meal 3: A tuna sandwich on whole wheat bread, carrots, 12 oz milk Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice Meal 5 (dinner): 4 whole eggs on 2 wheat buns, 12 oz milk Meal 6: Smoked turkey sandwich on wheat bread, 12 oz milk Meal 7 (before bed): 1 cup cottage cheese, 8 oz milk Workout Chest/Calves
Incline Dumbbell bench: 70x10, 70x9, 70x7 Weighted Dips: 45x10, 45x7, 45x7 Dumbbell flys: 60x9, 55x10, 55x10
Calve press: 405X15, 495X12, 495X10
I felt like this was a great workout. I increased my weight in the incline dumbbell bench by 5 pounds. I was really feeling this exercise. With dumbbell flys, I was totally wiped out. Those 10 reps on the last two sets were torture. I would've liked to do another set on calve press and another two on the seated calve raise, but I got to the gym too late. I need to get there earlier on the weekends because it closes early.
Diet
Meal 2: A ham sandwich on whole wheat bread, 12 oz milk Meal 3: A tuna sandwich on whole wheat bread, 12 oz milk, 8 oz orange juice Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 46g dextrose in 12 oz water Meal 5: Turkey sandwich on whole wheat, 12 oz milk Meal 6: 2 egg yolks and 6 egg whites, 2 pieces of whole wheat toast, 16 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Back/Biceps
Cable rows: 160X10, 160X10, 160X10 Dumbbell rows: 110X10, 110X10 Assisted Pullups: 20X9, 30X8, 40X10
Cable crunches: 150X20, 150X20, 150X20
This was one of my best back workouts in awhile. I increased the weight on cable rows, mainly because I did them before dumbbell rows this time. I was really feeling the cable crunches. I only did 15 reps on my last set of leg raises because I was only able to rest a few seconds between the sets of leg raises. This was due to the fact that the employee was closing down the gym! I need to get there a few minutes earlier on the weekends.
Diet
Meal 2: 8 oz chicken, carrots, 16 oz milk Meal 3: A tuna sandwich on wheat bread, 12 oz milk Meal 4 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice Meal 5: 2 86% lean hamburger patties cooked on the George Foreman w/ ketchup, one whole wheat bun, 12 oz milk Meal 6: 1 cup of cottage cheese, 8 oz milk Workout 30 minute walk on the treadmill (AM) Shoulders/Traps (PM)
Dumbbell Shoulder Press: 50X10, 50X8, 45X10 Bent-over dumbbell lateral raises: 40X12, 40X12, 40X10 Side dumbbell lateral raises: 25X10, 20X12, 20X10
Barbell shrugs: 235X10, 235X10, 235X9, 235X9
Overall I thought this was a pretty good workout. I added 5 pounds to my second and third set of dumbbell shoulder presses compared to last week. I dropped 5 pounds on my bent-over laterals to focus more on my rear delts. With barbell shrugs, I lowered the weight to concentrate more on my form and with dumbbell shrugs, I shouldn't have used the 110's. I have used them in the past, but that's only when I don't do barbell shrugs first. I didn't have very good form with them this workout. I will start out with the 100's next time.
Diet
Meal 2: Ham sandwich on whole wheat bread Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water Meal 4: A tuna sandwich on whole wheat bread, 12 oz milk Meal 5 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice Meal 6: 2 egg yolks, 7 egg whites, 2 pieces of whole wheat toast, 16 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Triceps/Biceps
Overhead extension: 80X10, 85X10, 85X10 Pressdowns: 160X10, 150X9, 150X9
Alternate dumbbell curls: 45X10, 45X10, 40X9
I thought this was an average workout. I never get really pumped up or excited about training my arms. This is probably because I feel that they aren't as important as all my other body parts. I need to change this mindset and train them like I do the rest of my body.
Diet
Meal 2: Ham sandwich on whole wheat bread Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water Meal 4: A tuna sandwich on whole wheat bread, 12 oz milk Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46g dextrose Meal 6: Spaghetti w/ meat sauce, 1 egg yolk and 5 egg whites, 16 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Quads/Hamstrings
Hack squats: 180X10 Leg extension: 120X12, 120X10, 120X8
Seated leg curl: 140X12, 140X10, 140X9, 140X8
Today was an awesome workout. After squats, I thought I was dead. The last rep on my third set took about five seconds to get up. I thought I was going to crash. The pain at the end of the set was worth it though. My quads were on fire! I was killed after barbell squats, but still decided to hop on the hack squat machine. After I did the set, I knew that I shouldn't do anymore because my leg was acting up. It's the same injury from powerlifting season over one year ago. I seem to have it under control now, but it acts up every now and then. My advice would be to warm up before doing ANY type of weight exercises. Make sure that if you are on a powerlifting team that your coaches are responsible. One simple mistake can ruin your bodybuilding career. That's where they get the saying, "Rome wasn't built in a day, but it fell in one."
Diet
Meal 2: Ham sandwich on whole wheat bread Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water Meal 4: Ham and turkey sandwich on wheat bread, 16 oz milk Meal 5: Stir-fry w/ lots of chicken, rice, and veggies, 12 oz milk Meal 6: Turkey sandwich on wheat bread, 12 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Rest
Diet
Meal 2: Ham sandwich on whole wheat bread Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water Meal 4: Tuna sandwich on wheat bread, 12 oz milk Meal 5: 2 scoops of Optimum Whey, 10 oz orange juice Meal 6: Steak, asparagus, broccoli, cauliflower, 16 oz milk Meal 7: Turkey sandwich on wheat bread, 12 oz milk Meal 8: 1 cup of cottage cheese, 8 oz milk Workout Chest/Calves
Incline Dumbbell bench: 70X9, 70X8, 70X8 Weighted Dips: 45X11, 45X8, 45X7 Dumbbell flys: 60X10, 60X10, 60X9
Calve press: 405X15, 495X12, 495X12, 495X12
Since my calves are one of my weaker body parts, I decided to do them first. I tried to use really good form and get to the top of the movement in each rep. Dumbbell bench press didn't feel too great. During my first set with the 85's, I felt shaky. I am going to start out with 80's next workout and then go up to 85's after my first working set. Dumbbell flys felt pretty good. I had to wait an extra couple of minutes on weighted dips because someone was using it (I ended up working in with him because he took about 5 minutes to prepare for each set). I thought this week went pretty good. I weighed myself at the end of the week and I am still 170 pounds. I really need to start doing more cardio than I have been doing. We are going to start a weight-training unit in P.E., so that's going to suck. I will have to not try very hard because I don't want it to interfere with my workouts. Hopefully we will be doing running and other related activities. If we aren't, I will have to go school an hour early and do some cardio on their equipment in the mornings. I am starting creatine in a few days and I will start my serious diet 8 weeks out. With my 8 weeks out diet, I will be eating the same things every day, but on leg day and back day, I will probably be eating more carbs. Everything's going good right now and I can't wait for the contest!
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