Bodybuilding.com - Contest Preparation For The INBF Wisconsin Championships: 10 Weeks Out!

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I am exactly 10 weeks out from my April 17th bodybuilding competition. Right now, I feel like crap. After being sick Thursday with a 24 hour flu or something of that nature, I decided to go back to the gym the following day...

10 Weeks Out!

I am exactly 10 weeks out from my April 17th bodybuilding competition. Right now, I feel like crap. After being sick Thursday with a "24 hour flu" or something of that nature, I decided to go back to the gym the following day (while symptoms of my flu were still present). As I said in my training log, that was a big mistake.

Today I don't really feel much better. I have stomach aches, feel sick to my stomach, bloated, and have a headache. I will do the smart thing today and rest. I will hit my back and abs tomorrow and hopefully carry on with my routine as usual. I am going to stop using Swole v2. I have been getting cramps from it, bloating, and EXTREMELY bad gas. I have no reason why. It may be related to the fact that I was sick Thursday. This is making me question whether or not I will use creatine up until my contest. I don't know if I want to be on stage feeling the way that I do right now.

Now that I got that all out of my system, I need to focus on the future. I will feel better within a day or two. I don't need to preoccupy my mind with the past, but rather my diet, training, and everything else related to preparing for my contest. The diet starting 8 weeks out isn't going to be the easiest to strive on. I must pull out all the stops and literally force victory upon myself by doing everything to the best of my ability.

Saturday, February 7

Diet

Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: Turkey sandwich on wheat bread, 1 tbsp peanut butter, 16 oz milk

Meal 3: Tuna sandwich on wheat bread, small salad, 16 oz milk, 8 oz orange juice

Meal 4: Stir fry with lots of chicken and vegetables, 12 oz milk

Meal 5: Turkey sandwich on wheat bread, 12 oz milk

Meal 6: 1 cup of cottage cheese, 8 oz milk

I was originally going to workout today; that's why I had the orange juice with my third meal. With flu symptoms and stomach cramps from the creatine, I had to just lie in bed for the afternoon. I discontinued my creatine use immediately. I am going to wait until I feel back to normal (how I was before I had the flu) to start using it again.

Workout

Rest

Sunday, February 8

Diet

Meal 1:

Optimum Whey

Meal 2: Turkey sandwich on wheat bread, salad, 16 oz milk

Meal 3: Tuna sandwich on wheat bread, salad, 16 oz milk, 8 oz orange juice

Meal 4: 2 scoops of Optimum Whey w/ 46g of dextrose

Meal 5: Ham sandwich on wheat bread, small apple, 16 oz milk

Meal 6: 2 egg yolks and 8 egg whites, two pieces of wheat toast, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Back/Abs

Barbell row

Dumbbell row

Cable row

Side crunches (on the hyperextension pad): 25X15, 25X15
Cable crunches: 160X20, 160X20, 160X17

Click here for a printable workout log!

This workout was better than I was expecting. I was expecting one like Friday's workout, but hoping for one like today. I will have to increase my assistance on the pull-ups next workout. I thought that I would be able to get more reps than last time. I was wrong. Everything else felt pretty good and I think I might add a few sets to my abs for next workout.

Monday, February 9

Diet

Meal 1:

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, carrots, 16 oz milk

Meal 5 (post workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

Meal 6: 2 95% lean sirloin hamburgers cooked on the George Foreman, a wheat bun, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Shoulders/Traps

Barbell shrugs: 235X12, 235X9, 225X9, 225X9
Dumbbell shrugs: 100X10, 100X9, 100X8

Click here for a printable workout log!

This workout felt pretty good. It wasn't as good as my last workout weight and rep wise, but I expected that to be the case. I will probably have to go through my training split once before I get back to how I was before the flu. It has impacted me more than I want to think. Military press is way down from last workout. Dumbbell presses felt great and so did dumbbell shrugs. The drop set for my side laterals felt great also. I might do the same for bent-over laterals next workout.

Tuesday, February 10

Diet

Meal 1:

Meal 2: Turkey sandwich on whole wheat bread

Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

Meal 4: A tuna sandwich on whole wheat bread, 16 oz milk

Meal 5 (post workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

Meal 6: A small plate of pasta, 1 egg yolk and 5 egg whites, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Triceps/Biceps

Overhead triceps extension

Pressdowns

Ex-bar curl: 75X10, 85X10, 85X11
Incline dumbbell curls: 35X10, 35X9, 35X9
Preacher curls: 75X10, 75X8, 65X9

Click here for a printable workout log!

Overhead extensions felt great. I might start off with 85 next workout and then do two sets with 90. I used the other cable for pressdowns today and it felt a lot worse than the other one; the pulley felt weird. I will have to remember to use the other one for my next workout. Ez-bar curls felt good. I might increase the starting weight for next workout. I did much better on incline curls today and they felt awesome. I was dead at the end of the workout and I didn't get as many reps on the preacher curl as I wanted to. I am not too concerned though because I had an excellent workout.

Wednesday, February 11

Diet

Meal 1:

Meal 2: Turkey sandwich on whole wheat bread

Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

Meal 4: A tuna sandwich on whole wheat bread, 16 oz milk, 8 oz orange juice

Meal 5(post-workout): 2 scoops of Optimum Whey w/ 46g of dextrose

Meal 6: 3 small steaks, a half a plate of assorted cooked veggies, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Quads/Hamstrings (LEG DAY)

Barbell squat

Leg press

Leg extension

Seated leg curl: 145X12, 145X8, 140X9, 140X7 drop-setted with 100X10
Lying leg curl: 100X9, 100X9, 100X9, 100X8 drop-setted with 70X5

Click here for a printable workout log!

Holy smokes this workout was intense!! I can't believe I got 12 reps on all my sets for squats. You should've seen me in there. I was training as hard as I could. The rest of the leg workout was awesome. Everything about it went well. My leg keeps giving me less trouble as each week goes by.

Thursday, February 12

Diet

Meal 1:

Meal 2: Turkey sandwich on whole wheat bread

Meal 3: 1 turkey sandwich on whole wheat bread, a 6 oz chicken breast, almonds and peanuts, apple, cereal bar, water

Meal 4: A tuna sandwich on whole wheat bread, 16 oz milk

Meal 5 (post-cardio): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

Meal 6: 2 egg yolks and 6 egg whites, two pieces of wheat toast, 16 oz milk

Meal 7: 1 small chicken breast and some lima beans, 12 oz water

Meal 8: 1 cup of cottage cheese, 8 oz milk

Workout

Rest (30 minutes walking the treadmill)

Friday, February 13

Diet

Meal 1:

Meal 2: Turkey sandwich on whole wheat bread

Meal 3: 1 turkey sandwich on whole wheat bread, two 3 oz chicken breasts, almonds and peanuts, apple, cereal bar, water

Meal 4: A tuna sandwich on whole wheat bread, lima beans, 16 oz milk

Meal 5 (post workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

Meal 6: 2 egg yolks and 6 egg whites, two pieces of wheat toast, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Calves/Chest

Calf press

Standing calf raise

Seated calf raise

Dumbbell bench press: 80X10, 85X10, 85X7
Incline dumbbell bench: 70X10, 70X7, 70X6
Weighted dips: 45X10, 45X8, 45X7
Dumbbell flys: 60X8, 55X8, 55X8

Click here for a printable workout log!

Today was a great workout. I was super pumped up and took pictures after my workout. I am 9 weeks and 1 day out as of today. The pictures turned out really well and I am excited to see how I will look as each week goes by.

This week went really well for me. My diet has definitely been making me look leaner. I have learned a lot about my body this week and I am so excited to get on stage. I can't wait!!

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