Results 631 to 645 of 682
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05-15-2017, 12:36 PM #631
How agressive will the carb up be? Your still eating 200g daily. I would not be surprised if you need 800-1000 to fill out.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-16-2017, 08:32 PM #632
4 days out
DIET - same as yesterday
Meal 1 (prewo): 1/2 cup oats, 2 cups egg whites, 2 tblspns wheat germ, 2 tblspns smart balance light
Meal 2 (postwo): 7 oz chicken, 7 oz sweet potato
Meal 3: 8 oz cod, 1/2 cup brown rice, broccoli
Meal 4: 8 oz cod, broccoli
Meal 5: 8 oz cod, 1/2 cup brown rice, broccoli
Meal 6: 8 oz cod, 1/2 cup brown rice, broccoli
Meal 7: 7 oz salmon
2 gallons of water, high sodium with all meals
With all this water and sodium the pump was rediculous.
BODYPART: CHEST & SHOULDERS
DB Pullovers
3 sets of 15-20
Pec Dek
3 sets of 15-20
Low Pulley Cable Crossovers
4 sets of 15*
*Double dropset on last set
Smith Incline Bench
3 sets of 8-10
High Pulley Cable Crossovers
4 sets of 15-20*
*Double and triple dropsets on last 2 sets
Standing DB Laterals
3 sets of 20
3 sets of 12-15*
*Double and triple dropsets on last 2 sets
Reverse Pec Dek
3 sets of 15-20
Standing Rear Delt Cable Flyes
3 sets of 12-15
Weight: 215.8
Cardio: Treadmill, 40 Min, Fasted.Last edited by PA Kodiak; 05-16-2017 at 08:33 PM.
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05-17-2017, 11:00 AM #633
3 days out
DIET
Meal 1 (prewo): 1/2 cup oats, 2 cups egg whites, 2 tblspns wheat germ, 2 tblspns smart balance light
Meal 2 (postwo): 7 oz chicken, 7 oz sweet potato
Meal 3: 8 oz cod, 1/2 cup brown rice, broccoli
Meal 4: 8 oz cod, broccoli
Meal 5: 8 oz cod, 1/2 cup brown rice, broccoli
Meal 6: 8 oz cod, 1/2 cup brown rice, broccoli
Meal 7: 7 oz salmon
2 gallons of water, high sodium with all meals 1-5
Sodium cut out at 8 pm
5.17.17
Final training session before the show.
BODYPART: ARMS
Tricep Pressdown w/ V Bar
1 warm up set
3 sets of 12-15*
*Double dropset on last set
Rope Hammer Curls
1 warm up set
3 sets of 15-20*
*Double dropset on last set
Seated Overhead DB Tricep Extension
3 sets of 12-15*
*Double dropset on last set
Spider Curls w/ EZ Bar
4 sets of 15-20
Seated Dip Machine
3 sets of 15-20
DB Curls
3 double dropsets
Overhead Cable Tricep Extensions w/ Rope
3 triple dropsets
Reverse Grip Cable Curls w/ Straight Bar
superset with
One Arm Tricep Pressdowns to the Side
3 supersets of Overhead 15-20
Weight: 214.4
Cardio: Treadmill, 40 Min, Fasted.
All the work is done. Now all that's left to do is dry out and suffer for the next 72 hours.
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05-17-2017, 11:31 AM #634
Hows water next few days?
Bringing sodium back in Show day morning?2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-17-2017, 02:30 PM #635
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05-17-2017, 04:01 PM #6362013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-19-2017, 07:07 AM #637
2 days out
Weighed in at 208 this morning. That's a 6.4 lb drop in 24 hours...crazy.
Stopped in to see my chiropractor Dr. Mike to get a final adjustment before the show. Mike's always been a big supporter of what I do and worked on me for no charge.
Not much left to do today but eat my meals, go to work, and shave.
DIET
Meal 1
7 oz cod, 1 cup jasmine rice
Meal 2
7 oz cod, 1 cup jasmine rice
Meal 3
7 oz salmon, 1 cup white rice
Meal 4
7 oz cod, 1 cup jasmine rice
Meal 5
7 oz cod, 1 cup jasmine rice
Meal 6
7 oz salmon, 1 cup white rice
Meal 7
7 oz cod, 1/2 cup jasmine rice
Water/Sodium
1 gallon of water, no sodium.
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05-19-2017, 08:24 AM #638
Time to fill up big man!! Good luck.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-19-2017, 09:47 AM #639
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05-19-2017, 10:04 AM #640
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05-19-2017, 11:27 PM #641
1 day out
Weighed in at 203.2 this morning.
Stopped by the local barber and got a shave and my beard trimmed and edged. Checked into my hotel room, got sprayed, and weighed in....at an even 200 lbs. Just 2 lbs shy of lightheavies. Not losing any sleep over it though.
This is definately a much better package than what I brought in 2015. Wider, capped off shoulders, more detail in the legs. Back and arms improved but still not where they need to be. That will be a long process.
It's now 11 pm and I'm in the lobby of the hotel eating my last meal of the day. I'm pretty well dried out. My feet keep wanting to cramp. Will be off to bed shortly. I have to be up early to get a solid breakfast in and then get my second coat of spray tan at 7 am.
DIET
Meal 1
7 oz salmon, 1 cup white rice
Meal 2
7 oz cod, 1 cup jasmine rice
Meal 3
7 oz cod, 1 cup jasmine rice
Meal 4
7 oz salmon, 1 cup white rice
Meal 5
7 oz cod, 1 cup jasmine rice
Meal 6
7 oz salmon, 1 cup white rice
Meal 7
7 oz cod, 1/2 cup jasmine rice
Water/Sodium
20 oz of water, no sodium.
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05-20-2017, 06:27 AM #642
best of luck man!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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05-20-2017, 07:55 AM #643
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05-20-2017, 08:32 AM #644
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05-20-2017, 09:36 AM #645
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