|
I am currently 6 weeks out from my competition and I can't wait for it to take place...
6 Weeks Out!
I am currently 6 weeks out from the competition and I am more pumped up about it than ever. Everything is going according to plan and I have had a lot of free time lately to design my whole strategy exactly how I want it. I am introducing a new food this week: potatoes.
I am replacing the two pieces of bread from meal #3 with a baked potato and the one piece of bread from meal #6 with a baked potato. I feel that potatoes are a better choice than bread. Also, they have zero sodium and high potassium.
This will come into play when I am carb loading a few days before my competition. During my loading phase, I want to take in lots of potassium with little sodium so I won't retain water. This is why potatoes are the perfect choice!! Also, I have chosen the song that I will use in my posing routine: O Fortuna. This song comes from the Orff: Carmina Burana CD.
*Note - For meal 1 I also take: multivitamin, vitamin C, vitamin E, vitamin B. For meal 5 (post-workout) I also take: vitamin C.
Saturday, March 6
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 3: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water, 10 oz orange juice
Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain
Meal 5: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 6: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Quads/Hamstrings (LEG DAY)
Barbell squat: 185X12, 215X12, 225X11, 205X10
Leg press: 400X15, 495X12, 495X12, 495X10
Leg extension: 145X10, 135X10, 130X9
Stiff-leg deadlifts: 135X12, 135X12, 135X12
Lying leg curl: 100X9, 90X10, 90X10, 90X9
 Click here for a printable workout log!
This workout went pretty well. My strength seems to be decreasing, but that isn't a concern of mine. As long as I am losing fat and putting on muscle, I could care less about my strength. I accidentally put the weight higher on leg extensions. I still got 10 reps, but the form wasn't as great as it could have been.
I will probably do 140 next workout. I added stiff-leg deadlifts to my routine. I took it easy because I didn't know how my body would react. I seem to have the form down good, so I will be increasing the weight next workout.
Sunday, March 7
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 3: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water
Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water
Meal 5: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 6: 4 oz chicken breast, salad, water, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Rest (50 minute walk in basement)
Monday, March 8
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: Turkey, 2 slices wheat bread
Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water
Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water
Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Calves/Chest
Standing calf raise: 300X11, 280X9, 260X9, 260X7
Seated/Slanted calf raise: 180X9, 180X9, 180X8
Seated Calf Raise: 115X8, 110X8, 100X8
Dumbbell bench press: 80X10, 85X7, 80X8
Incline dumbbell bench: 70X7, 65X8, 65X8
Weighted dips: 45X9, 45X7, 35X8
Dumbbell flys: 60X8, 55X8, 55X7
Click here for a printable workout log!
I took my camera to the gym today with hopes of taking progress pictures. It's just too bad that the batteries went dead! I will take pictures next Chest/calves workout, which will be next Sunday.
This workout didn't go to well as far as increases reps, but this workout felt awesome. I looked a lot leaner, harder, more vascular, and more striated than my last progress pics. I am sure I will look even better when I take my next batch.
Tuesday, March 9
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: Turkey, 2 slices wheat bread
Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, 10 oz orange juice, water
Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water
Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Back/Abs
Barbell row: 185X10, 195X10, 205X10, 205X8, 185X10
Dumbbell row: 110X10, 110X10, 110X9
Pulldowns: 140X10, 140X8, 130X9
Assisted Pull-ups: 40X8, 50X10, 50X9
Cable crunches: 160X20, 160X15, 150X18
Leg raises: 22, 18, 15
Click here for a printable workout log!
This back workout went great. I did five sets of barbell rows today because I didn't get as much out of my fourth set as I would've liked to get. I have changed my form on the cable crunches again. My backside is not resting on the ground when I do them.
I feel this is a better position and it is definitely harder and works better.
Wednesday, March 10
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: Turkey, 2 slices wheat bread
Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water
Meal 5(post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water
Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Did a 30 minute walk before breakfast.
Shoulders/Traps
Military press: 125X10, 115X9, 115X9, 115X7
Dumbbell press: 50X9, 50X7, 45X9
Side-laterals: 25X10, 20X10, 20X10
Front laterals: 30X9, 25X12, 25X12
Barbell shrugs: 245X10, 235X10, 235X8, 225X9
Dumbbell shrugs: 110X8, 110X8, 110X7
Click here for a printable workout log!
Today's workout was great. I was definitely feeling the workout and had a great mind-to-muscle connection. I did front raises instead of bent-over laterals to change things up. I also did that because my rear delts were torched from last workout. I will put bent-over laterals back into my workout for next time.
Thursday, March 11
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: Turkey, 2 slices wheat bread
Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water
Meal 5 (post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water
Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Triceps/Biceps
Skullcrushers: 95X10, 105X8, 95X10
Overhead extensions: 80X10, 85X9, 85X8
Pressdowns: 155X10, 150X10, 150X8
Alternate dumbbell curl: 45X12, 45X9, 40X10
Cable curls: 120X12, 120X11, 120X9
Dumbbell preacher curls: 30X10, 25X10, 25X10
Click here for a printable workout log!
I felt this was a pretty good workout. Everything flowed smoothly. I did alternate dumbbell curls instead of ez-bar curls today to put less pressure on my aggravated forearm. I think it helped out a lot. My triceps haven't been getting stronger or doing better during my workouts. I will really concentrate on my muscle to mind connection next workout and see where that gets me.
Friday, March 12
Diet
Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE
Meal 2: Turkey, 2 slices wheat bread
Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 baked potato, water, 1/2 cup of shredded wheat bran
Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, 10 oz orange juice, water
Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water
Meal 6: 1 egg yolks, 10 egg whites, 1 baked potato, water, 1/2 cup of shredded wheat bran, almonds and peanuts
Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts
Meal 8: 1 scoop ISS Research Micellar Matrix, water
Workout
Quads/Hamstrings (LEG DAY)
Barbell squat: 185X12, 205X12, 215X12, 215X11
Leg press: 400X15, 495X10, 495X12, 400X12
Hack squat: 180X12, 200X12, 220X8
Stiff-leg deadlifts: 155X10, 155X10, 155X10
Seated leg curl: 150X12, 150X8, 145X6 (very slow) drop-setted to 120X5 (very slow)
Lying leg curl: 100X8, 100X8, 100X8
Click here for a printable workout log!
I have been noticing that my legs have been getting slightly smaller these past few weeks. I didn't like that at all, so I decided to do something about it. I threw out leg extensions and put in hack squats. This made a big difference in the intensity of my workout. I am still getting used to SLDL's and I am going to go up weight next workout. By the end of the workout, I was drained. I quickly walked home from the gym to drink my post-workout shakes and crash on my bed.
I have managed to stay on my diet throughout my whole contest preparation and I am very pleased with that. I haven't even had hunger pangs like the last time I was getting ready to compete. I believe this has a lot to do with my diet. Because I eat so cleanly and have a fast metabolism, I am able to consume large amounts of calories while losing fat.
I will continue to use this to my advantage. After I carb deplete, I will be able to consume large amounts of carbs and my body won't look bloated like it would if I wasn't accustomed to eating lots of food.
This week went really great and I am excited to see what next week brings!!
Click here to view all weeks!
Applied Knowledge is Power,
shanegiese@cox.net
Recommend this article to a friend by e-mail here!
Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review
 Back To Shane Giese's Main Page
Back To The Articles Main Page.
Related Articles
Articles Main Page
The Ultimate Step By Step Guide To Your 1st Contest: Part 1 Motivation And Knowledge!
10 Experts Give Tips On Competition Prep Just Days, Hours, Or Minutes Before Stage Time!
|
|
Discounts & Deals - Sign Up!
(5 characters minimum)