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 By: Shane Giese
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.
Diet
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 Workout Rest
Diet
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
Dumbbell row: 110X12, 110X10 Cable row: 160X10, 160X9, 160X7 Assisted Pull-ups: 20X7, 30X7, 40X10 super-setted with 80X8
Side crunches (on the hyperextension pad): 25X15, 25X15
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.
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, 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
Dumbbell press: 50X10, 50X9, 45X9 Side-laterals: 25X10, 25X8, 20X12 drop-setted to 15X8 Bent-over laterals: 40X12, 40X12, 40X12
Barbell shrugs: 235X12, 235X9, 225X9, 225X9
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.
Diet
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: 80X10, 85X10, 90X8 Pressdowns: 160X10, 160X8, 150X10
Ex-bar curl: 75X10, 85X10, 85X11
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.
Diet
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)
Leg press: 400X12, 495X10, 495X10 Leg extension: 120X12, 120X10, 120X9
Seated leg curl: 145X12, 145X8, 140X9, 140X7 drop-setted with 100X10
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.
Diet
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)
Diet
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
Standing calf raise: 300X10, 280X10, 260X10 Seated calf raise: 100X12, 110X12, 110X10
Dumbbell bench press: 80X10, 85X10, 85X7
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!! More Pics:
Click here to view all weeks!
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