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 By: Shane Giese 4 Weeks Out! I am 28 days away from my competition and the anticipation is still unbearable. I have almost completed my posing routine. Once I finish making it, all I will have to do is practice it. I will keep practicing my mandatory poses so when I go onstage, I'll look like I have been posing my whole life. Today in the gym was insane. After my chest/calves workout, my chest looked like a fossil!! There were cross-striations covering the whole thing. My shoulders were also more vascular and striated. I know my diet and training must be working well. As my strength steadily declines in most of my compound exercises, my body continues to excel. I can't believe that I am still gaining muscle at this point. Lately I have been feeling more fatigued and feel like my body is taking longer to recover, so I might start to take more Gplenish Glutagain. That stuff is amazing for recovery. I was also chosen to test out the new glutamine product by Anabolic Fitness, so I might include this in my diet before the competition. Hopefully it will help me get through the last weeks. I won't be relying on a fat burner for this competition. I want to see how far I can go on my own. Also, ephedrine is going to be banned by the INBF and WNBF soon, so I shouldn't develop a liking to it before it is considered a banned substance. *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 potatoes, large salad, 1 serving ICE, water Meal 4 (post-cardio): 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 Calves/Chest
Standing calf raise: 320X10, 300X10, 300X8, 160X20
Dumbbell bench press: 80X10, 85X7, 80X8
Today was an awesome workout all around. I decided to switch things up with standing calf raises and go for higher reps. I was expecting to get more than 20 reps, but even with forced reps I couldn't get past 20. Dumbbell bench and incline bench felt really great. Dips could've gone better, but I gave it everything I had. After my workout was over I went into the locker room to practice my posing. I couldn't believe that I was looking leaner, bigger, more striated, and more vascular than last week. Today is exactly how I want to look when I am onstage minus 3-5 pounds of fat/water. Hopefully things will continue to go smoothly and I will continue with my success.
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 potatoes, large salad, 1 serving ICE, 10 oz orange juice, 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 Back/Abs (30 minute walk before meal #1)
Dumbbell row: 110X10, 110X10, 110X9 Pulldowns: 150X10, 140X10 Assisted Pull-ups: 40X10, 40X8
Weighted crunches: 30X15, 30X15, 30X12
Today was another great workout despite the slight decrease in strength. I have never posed in the mirror immediately after doing a back workout, so I decided to check out my back after I worked it out. I can say that it definitely looks a lot wider and thicker after it is pumped up. It appears lagging compared to my other body parts in the pictures that I take after I work my chest, but after I work my back everything else looks lagging compared to it. When I am pumping up backstage, I will pump up my back first and then my chest. If I have time remaining I will then concentrate on my other bodyparts. Many people neglect getting a good pump before they go on stage and they suffer because of it. Everyone looks their best after a workout, so why not workout and look your best on stage?
Diet
Meal 2: 4 oz chicken, 1 baked potato, salad 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 baked potatoes, large salad, 1 serving ICE, 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 Shoulders/Traps
Dumbbell press: 50X9, 50X7, 50X6 Side-laterals: 25X9, 20X10 Bent over laterals: 45X10, 45X15 Front raises: 25X12, 25X10
Barbell shrugs: 245X10, 245X8, 225X10, 225X8
I stopped using Swole V2 yesterday. I am not going to take any creatine until after my competition. I feel that I will look better without it. Some people creatine load right before their competition, but whenever I go on creatine I look smoother. Also, I know I would cramp up like crazy if I creatine loaded without taking in water. My lifts today were down a little because I went off the creatine. My weight only went down a pound from water loss (from 166 to 165). I am going to use 40's when doing bent-over laterals because I have a hard time getting down the form with the 45's. Barbell and dumbbell shrugs went pretty good. I might also try some neck exercises where I use my hands to resist my head from going back, foreword, and side-to-side.
Diet
Meal 2: 4 oz chicken, 1 baked potato, salad 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 baked potatoes, large salad, 1 serving ICE, 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 (35 minute walk before meal #1)
Alternate dumbbell curls: 45X10, 45X8, 40X8 Incline curls: 35X9, 35X7, 30X10 Dumbbell preacher curls: 25X10, 25X9, 25X8
I am very upset with myself right now. After a very intense triceps workout last week, my left triceps has been very sore and stiff. It was worked indirectly during my chest exercises, back exercises, and shoulders exercises. It never seemed to recover until this morning. I knew it still wasn't recovered 100%, but I still decided to workout today… BIG MISTAKE. I almost tore my left triceps during skullcrushers. The muscle was feeling extremely weird during skullcrushers, but I didn't take the warning signs. I tried to just ignore it and continue my workout. Luckily, I came to my senses half way through my last set. I feel like such an idiot right now, but there's nothing I can do to go back in time. I just have to learn from my mistakes and move on. I have iced it twice so far today and it will probably heal within a few days. I am going to rest tomorrow and then continue with my workout split normally. If I ever feel like I need an extra day of rest, I will take it without a second thought. My advice to everyone is to listen to your body. Just because you have all your workout days planned all the way up until your contest (like I do), you should still change it if you feel the need to. It's not the end of the world if you miss a workout or set your routine back a day. It might be the end of your competition if you injure yourself and don't have enough time to recover before the competition. Remember the quote, "Rome wasn't built in a day, but it fell in one." My Rome (bodybuilding competition) came close to falling today…
Diet
Meal 2: 4 oz chicken, 1 baked potato, broccoli, almonds and peanuts Meal 3: 8 oz Chicken breast, broccoli, almonds and peanuts, 1 baked potato, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 baked potatoes, large salad, 1 serving ICE, water Meal 5(post-workout): 2 scoops Optimum Whey, 3 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 Rest (50 minute walk) I decided to take today off to recover my injury. My body feels run down and I can use an extra day of rest. I am positive this won't hold me back one bit!
Diet
Meal 2: 4 oz chicken, 1 baked potato, broccoli Meal 3: 8 oz Chicken breast, broccoli, almonds and peanuts, 1 baked potato, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 baked potatoes, large salad, 1 serving ICE, 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 extension: 130X10, 125X10, 120X9 Hack squat: 200X12, 220X9, 220X8
Seated leg curl: 150X12, 145X8, 140X8, 135X8
Today I had a pretty good workout. My left triceps muscle is still hurting from Tuesday, but with some ice and rest, I am sure it'll be fine. I wasn't able to do leg press today because the machine was occupied. The same went with straight-leg deads. I improvised and still managed to have a good workout. I talked with WNBF pro Corey Wheir today and I am going to meet up with him Saturday to work on my posing. He is a really great guy and knows his stuff. Hopefully one day I will be a WNBF pro!
Diet
Meal 2: 4 oz chicken, 1 baked potato, broccoli, almonds and peanuts 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 baked potatoes, large salad, 1 serving ICE, water Meal 5 (post workout): 2 scoops Optimum Whey, 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 Rest (50 minute walk) My week could've gone better. The whole incident with my triceps really threw me off track. I know I will heal up quickly and my mind will get back into focus. I learned a good lesson this week. You should never train a muscle if it hasn't recovered from last workout. I already knew this, but tried to ignore it and told myself that my left triceps should be recovered because it was given six days of rest. Sometimes it is best to play it safe and listen to your body. I am lucky that things didn't turn out worse. On a positive note, I am going to practice my posing with Corey on Saturday and work out all the mistakes. I am confident that he will improve my posing and help me to get ready to hit the stage!! See you all next week!! More Pics:
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