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 By: Shane Giese
I am excited as always to have another week go by. My training has been going well and my pictures turned out better than I was expecting. I am 164 pounds at the moment and still have to lose 8 pounds. Seeing that I already lost about 8 pounds in the last 6 weeks by only cutting out junk food and keeping the same diet, it looks as if I won't have to diet as hard as I previously thought.
I am working on my 8 Weeks Out diet at the moment and I am looking foreword to starting it. I am actually going to start it a day earlier and start in on Friday. Right now my weak points are my back, hamstrings, and calves. I am going to concentrate on these muscle groups and make sure that they never get a bad workout. I want to present a physique on stage that will leave the judges with no other option but first place.
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: Turkey sandwich on wheat bread, lima beans, 16 oz milk Meal 3: Tuna sandwich on wheat bread, lima beans, 16 oz milk Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 46 grams dextrose Meal 5: 2 egg yolks, 8 egg whites, 2 pieces of wheat toast, 16 oz milk Meal 6: Turkey sandwich on wheat bread, 3 oz chicken breast, 12 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Back/Abs
Dumbbell row: 110X10, 110X10 Cable row: 160X10, 150X10, 150X10 Assisted Pull-ups: 30X9, 40X10, 40X8
Side crunches: 25X17, 25X12 (really slow reps)
I was really disappointed when I saw my back in my recent pictures. I was shocked that my legs caught up so quickly, but my back was still lagging behind. I looked at my back routine and everything looked good. My weights were impressive compared to my other bodyparts. I was thinking about increasing the weight, increasing the reps, or changing up my routine. Which one did I decide? Neither. I had to increase my mind to muscle connection. I did and the workout was amazing!! I used less weight on exercises, yet my back responded 5 times better. I need to remember to always focus 100% on my mind to muscle connection and only focus on the form enough to do it correctly. You should think about your muscles and not the movement. It really makes a difference!!
Diet
Meal 2: 8 oz chicken breast, salad, 16 oz milk Meal 3: Tuna sandwich on wheat bread, salad, 16 oz milk Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 1 ½ small bananas Meal 5: Turkey sandwich on wheat bread, salad, 16 oz milk Meal 6: Stir fry with lots of vegetables and chicken, 16 oz milk Meal 7: Turkey sandwich with wheat bread, 12 oz milk Meal 8: 1 cup of cottage cheese, 8 oz milk Workout Shoulders, Traps
Dumbbell press: 50X9, 50X5, 45X8 Side-laterals: 25X10, 25X8, 20X10 Bent-over laterals: 40X12, 40X12, 40X12
Barbell rows: 225X12, 225X11, 225X9
I made sure to concentrate more on my mind to muscle connection during this workout. I think I might've gone too slowly on my dumbbell presses though. I was only able to get 5 reps my second set, and that is not the rep range that I want to work in. I thought I was going to get more reps. The workout felt really good and I am sure my shoulders are repairing as I am typing this. I am looking foreword to the rest of the week and changing up my diet on Friday.
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, salad, 16 oz milk Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice Meal 6: 2 huge 95% lean hamburgers on one wheat bun, 12 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Triceps/Biceps
Overhead extension: 80X10, 85X10, 90X7 Pressdowns: 160X9, 150X10, 150X10
Ez-bar curl: 75X10, 85X10, 85X11
This workout was average. It seemed to start out pretty slow with the triceps, but my biceps had a great workout. This routine seems to be working pretty well for me. I have added in incline curls to some of my last triceps/biceps workouts. This exercise hits the inside of my biceps really good. I need to concentrate on that area for my front double biceps pose.
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, salad, 10 oz orange juice, 16 oz milk Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46 grams of dextrose Meal 6: A small plate of pasta, 1 egg yolk and 6 egg whites, 16 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Quads/Hamstrings
Leg press: 400X12, 495X10, 495X10 Leg extension: 120X12, 120X10, 120X9
Seated hamstring curl: 145X12, 145X10, 140X9, 140X7
This was one of my best leg workouts of all time. Someone was using the belt that I had been using, so I borrowed someone else's. This belt was MUCH better than the one that I had been using before. I think I might buy one of those. My legs got torched today and I am sure they will show improvement when I take my next pictures.
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, salad, 16 oz milk Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice Meal 6: Three small steaks, half a plate of broccoli, 16 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Rest
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, salad, 16 oz milk Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46 grams of dextrose Meal 6: Stir fry with lots of chicken and vegetables, 12 oz milk Meal 7: 1 cup of cottage cheese, 8 oz milk Workout Chest/Calves
Incline dumbbell bench: 70X9, 70X7, 70X7 Dumbbell flys: 60X10, 60X9, 60X9 Weighted dips: 45X8, 45X8, 45X7
Calf press: 400X12, 495X12, 495X10, 400X10
This wasn't my best Chest/Calves workout, but it was decent. I didn't get as many reps on the pressing exercises, but I used a stronger mind to muscle connection. I was really feeling the dumbbell flys. Weighted dips didn't go too great though. I was just too tired at the end of my chest workout. I did really slow reps for my calves and it was definitely working. I have been having a sticky point in my calf raises about half way up and I think I can make this go away by doing much slower reps. It seems to be working already.
Diet
Meal 2: Turkey sandwich on wheat bread, 3 oz chicken breast, cereal bar water Meal 3: Turkey sandwich on wheat bread, 5 oz chicken breast, almonds, salad, water Meal 4: Tuna sandwich on wheat bread, salad, apple, 1 servings ICE, 10 oz orange juice, water Meal 5: 2 scoops Optimum Whey w/12 oz water, 10 oz orange juice, 1 servings ICE, Swole v2 Meal 6: 1 egg yolk and 10 egg whites, ½ cup shredded wheat, almonds, water Meal 7: 4 oz chicken breast, salad, water Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Back/Abs
Cable row: 160X11, 160X10, 150X10 drop setted with 110X8 Dumbbell row: 110X10, 110X10, 110X9 Assisted pull-ups: 30X9, 40X9, 40X8
Side crunches: 25X20, 25X15
This week was a good learning experience. I had been considering people's advice that I felt knew nothing about bodybuilding. I need to stick to my own thing and consider people's advice only if I am seeking advice from them or if I know little about the subject. I will then research the advice that they give me before even thinking about applying it to myself. There are many different ways to bodybuild, and I know the best way that works for me. I am starting my new diet tomorrow and I am really excited. I will be eating the same thing every week. The only changes will be that I will take out meal 2 on Saturday and move meal 2 to after my post-workout meal on Sunday. Also, I will only have 10 oz of orange juice before my leg and back workout. It may seem slightly complicated, but it is actually really easy to understand once you see it on paper. I didn't take any pictures this week, but I will next Wednesday!! I will be taking them every 12 days (the time it takes to work out each muscle group twice). I am doing this because I feel as if there won't be significant changes in my physique with taking pictures every 6 days. Also, I have to interrupt my friends workout at the gym to have him take them. It also makes me stay longer after my workout and leaves a bigger gap between the end of my workout and when I consume my post-workout nutrition. I might take them every 6 days as I get close to my competition though. I will have to see how things turn out.
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This was a great workout. I had just started using Swole v2 this morning, so I knew I would get more reps than last workout. I kept losing my grip on dumbbell rows. I will do them before cable rows next workout. I don't want to use straps because then my forearms will be neglected and I don't want to individually work my forearms. I didn't plan to do the leg raises at the end of my workout, but my friend Jeremy and his workout partner, Eric, needed spotting because they were maxing out on bench press. Jeremy nailed 500, but just missed 520.
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