Culmination of 13 weeks

 

13 weeks ago

5am The morning of the photo shoot, after 6 cheeseburgers and half a pizza

It's been a full 2 weeks since I've gotten to login and share on here.  But during that 2 weeks, the amount of effort to diet and training has been very dense.

Last week was the final week leading into my photo shoot appointment and also the last week of my "lean out" phase.

The final week was complex as Shelby had me follow a prep schedule that I would assume is similar to a bodybuilding pre-comp plan.

Here's what it looked like:

Monday, Tues - Low carb days, High sodium (salt all meals heavily) and consume 2 gals of water per day.

Wed- Start of Carb-up, all meals were 1 6oz chicken breast and carbs alternated between plain oats and waxy maize 60g each.  Consumed meals every 1.5-2hrs from waking till bed.  High sodium, 2 gallons water.

Thurs- ZERO Sodium, all meals were 7 oz of grilled flank steak and 50g of carbs from plain rice cakes with 2 tbs of sodium free natural peanut butter. I consumed a meal every 2 hrs from the time I woke till I went to bed.  Last meal was 12oz of flank and 6 tbsp of sodium free PB.  1 gal water before noon and 1.5L from noon til 8pm, no fluids after 8pm.

Friday- No Fluids! 4am pizza and cheeseburgers, as much as I could eat.
8am- 4 whole eggs salted heavily, 1/2 banana muffin, No fluids
Just before the photo shoot I started to munch on salty fritos and then during the "pump up" I took 2 tsp of honey.

Photo shoot was pretty cool.  The company we used was top shelf.  I can't wait to see how things turn out and I will share a few shots on here for sure.  Posing for pics is hard work.  They push you around into odd positions and you sweat your ass of under the lights.

Leaning out was officially over and Sarah and I celebrated my 31st b-day with a huge plate of ribs and fajita meat for supper.  Shelby had me get right back on track saturday and now things are focused on packing on some quality lean mass.

Training was also pretty decent considering I was all over the map with nutrition and dry as a popcorn fart on thursday night.

Here's what the week looked like:

Tuesday Dec14/10
A.M. Session 30 mins treadmill


PM Session- MAF


Feel good shoulder circuit X2


Military- 135X5, 135X5, 135X5 Felt good, pain free, was able to push hard and feel confident


Deads- 225X8, 315X5, 405X4, 495X4 touch & go, 495X4 touch & go, 495X4, 495X4, 560X2, 630X2 Belt, 495X11


Chins-2 sets of 10
DB military- 2 sets of 10 @ 60


Lat pull downs- 1 giant drop set

Thursday Dec 16th, 2010
MAF (upper movements only on this particular session)


Shoulder rehab circuit X2


Box jumps-3X3 to 39"


Swiss bar bench-180X6, 180X6, 270X5, 320X3, 360X1, 380X1 (last set was a great rep, hard work from start to finish, but kept the bar moving)


T-bar rows-3 plates X18, 3 plates X18, 3 plates X15


DB Military-60X10, 60X10, 60X10


Decent sesh, despite being reduced workload






Saturday Dec 18th 2010


DE Log- 190X3 X 6 sets, 240X3 X3 sets. All lifts were pain free and felt pretty good. Stability and speed were poor, which is to be expected with the layoff but my execution of the split felt like it was decent.


Squat-worked up to 405X10, 405X10


Pwr cleans-215X5, 215X3




Sunday Dec 19th 2010
ACC


Shoulder rehab circuit X2
Box Jumps X3X2 @ 39"


GHR-2 sets of 12
Grappler abs-2 sets of 20
Reverse hyper- 2 sets of 15
Band ham curls- 3 sets of 20 (purple)


DB incline- 4 sets, 90lbs, 30 secs on, 1:30 rest. Avg reps - 10


Lat pulldowns-4 sets, 180lbs, 30 sec on, 1:30 rest, avg reps - 10


DB side raise- 3 sets of 12
SLPR- 3 sets of 10/arn
Band pull aparts- 3 sets of 20