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 By: Shane Giese
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.
Diet
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)
Leg press: 400X15, 495X12, 495X12, 495X10 Leg extension: 145X10, 135X10, 130X9
Stiff-leg deadlifts: 135X12, 135X12, 135X12
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.
Diet
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)
Diet
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
Seated/Slanted calf raise: 180X9, 180X9, 180X8 Seated Calf Raise: 115X8, 110X8, 100X8
Dumbbell bench press: 80X10, 85X7, 80X8
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.
Diet
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
Dumbbell row: 110X10, 110X10, 110X9 Pulldowns: 140X10, 140X8, 130X9 Assisted Pull-ups: 40X8, 50X10, 50X9
Cable crunches: 160X20, 160X15, 150X18
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.
Diet
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
Dumbbell press: 50X9, 50X7, 45X9 Side-laterals: 25X10, 20X10, 20X10 Front laterals: 30X9, 25X12, 25X12
Barbell shrugs: 245X10, 235X10, 235X8, 225X9
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.
Diet
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
Overhead extensions: 80X10, 85X9, 85X8 Pressdowns: 155X10, 150X10, 150X8
Alternate dumbbell curl: 45X12, 45X9, 40X10
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.
Diet
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)
Leg press: 400X15, 495X10, 495X12, 400X12 Hack squat: 180X12, 200X12, 220X8
Stiff-leg deadlifts: 155X10, 155X10, 155X10
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!!
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