I started training with a new training partner today. His name is Ves and he was brave enough to take up the challenge of training with me as I get ready to compete Down Under. Ves is relatively new to the sport of bodybuilding but he's hungry and eager to learn and that's all I ask from a training partner. His presence has helped me to bring up the training intensity already.

Saturday, July 15

On Saturday, July 15, Ves and I trained shoulders, traps and calves. We started out with Barbell Shrugs for the traps. I did 4 sets working up from 225 pounds to 455 pounds.

Next, we hit the delts. We started with Press Behind the Neck to work the front delts as well as stimulate the side delts. I also did 4 sets of these, working up to 225 pounds for sets of 6 reps.

Next, we bombed the side delts. First, we did Seated Side Lateral Raises. 4 strict sets working up to 50 pounds for 8 reps. These were followed by Upright Rows for 3 sets, working up to 175 pounds for 8 reps. We finished delts off with Lying Side Laterals for the all-important rear delts. I only needed 30 pound dumbbells to fry my rear delts in this super-strict exercise. For calves, Ves and I started off with Donkey Calf Raises for 3 sets of 20 reps using only my partners bodyweight. Although my calves were pumped to the max after the Donkeys, we continued with 3 more sets of Calf Raises on the Leg Press machine. With 6 plates on each side, we did sets of 10 reps.

Sunday, July 16

Sunday, July 16 was abs and back day. We started off with Hanging Knee Raises supersetted with Crunches. These two excellent exercises work the upper and lower abs which I'll definitely need when I get onstage. I used a 25 pound plate on the Crunches to increase the intensity. I performed 30 reps on each set of Hanging Knee Raises and did around 40 reps on the Crunches. These exercises were each done for 3 sets.

For back, Ves and I began with Close-Grip Pulldowns on the lat machine. Used basically as a warm-up, this exercise also works the very important lower lats. Then we moved onto the ultimate width builder, the Wide-Grip Chin. 3 sets of 8 reps each was enough to deliver a great pump.

For the thickness of the lats, we performed the Bent-Over Barbell Row. I started with 185 for an easy 12, then increased the weight to 225 which also felt super light. I jumped to 315 for the 3rd set but this was a little too heavy too soon and I barely got 5 reps out. I dropped down to 295 for the last set and blasted out 8 good reps.

Seated Cable Rows followed and my lats were super pumped at this point. We did 3 heavy sets of 6-10 reps on these. I began with 260 and finished with 300 (the whole stack). Now that my lats were blasted, I bombed the lower back with Deadlifts off the floor. Starting with 225, I advanced to 315 for the second set for 10 reps. I finished with a strong set of 435 for 5. Man, my back was super pumped and tight after this heavy duty workout!

Tuesday, July 18

After resting for a day, we came back to the gym on Tuesday, July 18th. This was a chest, triceps and calves day. For pecs, we began with the important upper pecs. Using the Barbell Incline Press, I warmed up with 225 pounds for 12 reps then moved onto 275 pounds for 8. The last 2 sets were done with 315 pounds for 5 and 4 reps respectively. This is less than I normally do and my strength was noticably lacking today. It might have had to do with being more tired than usual as I didn't get the amount of sleep that I needed over the weekend.

Regardless, we moved onto the Flat D.B. Bench Press next for the middle pecs. My strength was also down on these. I began with the 100 pound dumbbells and these went up easy. My next set with 120 was also pretty good and I did 8 hard reps. My last set with the 140's was a little tougher and I was lucky to get 5 reps. I'm sure next week's chest workout will be much better. We all have these low-energy days every so often.

I went back to bombing the upper chest by performing 3 sets of Incline Flyes. I began with the 75's and worked up to the 90 pound dumbbells for 6 reps. I finished pecs with the Decline D.B. Bench Press for 2 sets with the 100 pound dumbbells for 8 reps each. My pecs were very pumped after this workout.

For triceps, I began with Bent-Over Cable Extensions to work the long head of the muscle. 3 sets of 8-12 reps working up to 120 pounds on the cable machine really gave my triceps a great pump. Next, I did 3 heavy sets of Seated Tricep Extensions to bulk up the medial head. I worked up to 145 pounds for 8 reps (2 25's and a 10 on each side of the Olympic cambered bar).

Next, it was time for another calf workout. I began with Seated Calf Raises for the important soleus muscle. I did 4 sets, beginning with 100 pounds and finishing with 200 pounds for 8 reps. Standing Calf Raises were next for 3 sets of 8-12 reps. My last set was performed with the full stack plus another 25 pound plate attached.

Wednesday, July 19

Wednesday, July 19th was legs and abs day. I began abs with Incline Sit-ups and Incline Knee Raises. I supersetted these two basic exercises for 3 sets each. Using only my bodyweight, I performed between 30 and 40 reps for each set.

Legs were a little tougher to train. I strained my quadricep tendon on my right knee about 4 weeks ago and am still working around the injury. I rode the stationary bike for about 5 minutes to warm-up the knee as much as possible.

After the warm-up, I began with Leg Presses. I started with 3 plates on each side, then 5 plates and finally 7 plates. My knee was ok on all these sets and I moved up to 9 plates on each side for the final 2 sets. I went down as far as possible for 10 reps each set. I got a good pump from the Leg Presses but it wasn't as intense as I am used to.

Next was Leg Extensions for 4 heavy sets, beginning with 120 pounds and moving up to 230 pounds. Surprisingly, the quadricep tendon was ok on the Extensions. I finished off quads with the Inner Thigh machine for the sartorius muscle. 3 sets of 10-12 reps really pumped up the quads.

I began hamstrings with Alternate Leg Curls on the leg curl machine. Doing this exercise one leg at a time really isolates the hamstring muscle and takes the hips totally out of the movement. 3 sets of 8-12 reps really pumped the hams up. These were followed by Seated Leg Curls for another 3 sets of 8-12 reps.

I finished hamstrings off with 2 sets of Dumbbell Stiff-leg Deadlifts. Using the 80 pound dumbbells and taking a wide stance with my legs, I really bombed my hamstrings with this alternate version of Stiff-leg Deadlifts. I did 2 sets of 10 and 8 reps, respectively.

Hopefully, my knee will be back to normal soon. I hate injuries and I hate training around them. I like going to the gym and going all out with the heaviest weights possible. I have been going to my chiropractor, Dr. Tim Radcliffe, at least 3 times and week and he is treating the knee with everything he has. He knows how close I am to competing and he has worked miracles on me every year I compete since 1995 so I have faith that he will be able to do it again.

DIET

Saturday, July 15

After 2 weeks of dieting, my bodyweight on July 15 was 231. This is about right since I started out at 235. That means I'm losing about 2 pounds a week. This will most likely slow down to about a pound a week as the contest gets closer. The main goal is to lose only bodyfat and keep all the muscle.

I'm eating approximately 6 meals per day. My calories for this day (July 15) was 3650. This is down from the 4500 I was eating in the off-season. I had 8 meals today because I trained today and will also be training tomorrow. I ate 320 grams of protein, 476 grams of carbs and only 48 grams of fat. This breaks down to 35% protein, 52% carbs and 12% fat. I was out of flaxseed oil, which I normally use in my protein drinks so this accounts for the lower percentage of fat.

Sunday, July 16

I ate about the same amount of calories today as yesterday. I added the flaxseed oil to my protein drinks so my fat intake was higher. I ate 3644 calories with 286 grams of protein (31%), 453 grams of carbs (50%) and 74 grams of fat (18%). I ate 7 meals today including my pre-workout meal which was a serving of Anavol-R and my post-workout meal of 2 servings of whey protein combined with 2 serving of a high carb drink and creatine.

Monday, July 17

Today was an off day from the gym so I obviously lowered my caloric intake. Had 6 good meals today due to no pre-workout or post-workout drink. My calories were down to 3268 with 277 grams of protein, 368 grams of carbs and 73.5 grams of fat. This breaks down to 34% protein, 45% carbs and 20% fat. This is more like it. The rest of my dieting will be closer to this calorie intake than the last 2 days.

Tuesday, July 18

Another workout day so the calories were a little high again. Ate 6 meals for a total of 3633 calories, 266 grams of protein, 460 grams of carbs and 75 grams of fat.

Wednesday, July 19

Today was leg day but, due to my lagging knee injury, it was not the kind of leg workout that I'm accustomed to. I didn't even have a pre-workout drink since I knew I would not need the calories like I normally do. My calories were at 3279, with only 244 grams of protein (too low), 398 grams of carbs and 72 grams of fat. I cut my pineapple juice in the morning from 1 cup down to three-quarters of a cup. I also cut my normal 1 cup of brown rice down to three quarters of a cup.

Thursday, July 20

Day off from the gym today. Ate 6 good meals again but calories were down to 3111. I ate 256 grams of protein (better than yesterday), 347 grams of carbs and 74 grams of fat.

Friday, July 21

I inadvertently missed my last meal of the day today. I've been working so many hours at work that I was exhausted today and I fell asleep at 8:30pm and didn't get up until the next day. My calories were only at 2650 with 210 grams or protein, 299 grams of carbs and 68 grams of fat. My weekly average for my caloric intake this week was 3298 which is about 100 calories less than last week. I'm getting down there slowly but surely. I will keep gradually lowering calories as time goes on and will probably add some cardio in 3-4 weeks.

Stay tuned for next weeks update! I promise I will have some up to date training photos of me and Ves going crazy in the gym.

See you then!!