Hey Everyone,
I figured I would finally start this after 13 weeks of procrastinating about. Last year was my first contest season and I competed in the:
INBF Muscle Mayhem (4th place)
INBF Battle of the Bay (3rd place)
INBF World Championship (7th place).
I started prep in March of 2018 and it ended November 18, 2018, it was one long contest prep. But I enjoyed every minute of it. I am looking forward to getting back on stage in 2020. At Worlds my stage weight was 115lbs and after talking to AJ I needed to be about 15lbs lighter which we will fix when the time comes.
I have been making lots of great progress during my off-season. The goal for this off-season is build lots of muscle tissue as possible and get super dense.
I am currently sitting at 136.9lbs
Training day macros:
300g carbs, 50g fat, 170g protein.
Non-training day macros:
225g carbs, 50g fat, 170g protein.
Today's session was my Legs B Session. I love training legs. All weights are listed in pounds.
Hip abductor: 100x12/90x10/85x10
Barbell Romanian Deadlift: 185x9/175x10/155x12
Hack Squat: 240x10/190x15
Single Leg, Leg Pres: 150x10/140x12/130x15
Lying Hamstring Curl: 115x9/112x10/100x12
Leg Extension: 161x13/149x15/139x17
Hip Abductor: 100x12/90x10/85x10
Standing Calf Raises: 275x12/255x13/245x15
I am now in Week 5 of my mini-cut. Body weight is at 129.6lbs and in these next two weeks the focus is to really get some more body fat off the glutes and lower back before I got back into a gaining phase. Below are some physique shots from my last check-in.
Here is a bit of a life update I would like to share with everyone:
In the fall I will be attending Kent Law School at the University of Kent over in Canterbury. I will be moving from the USA to the UK on June 15! I am looking forward to it because this a start of great things to come.
Hope everyone has an EPIC Week!
Started my mini cut on April 8. Going to document my progress throughout my mini cut.
Training Day Macros:
150g carbs, 50g fat, 170g, protein
Non training day macros:
100g carb, 50g fat, 170g protein.
Steps each day are at 10,000
Cardio sessions: 25 minutes-3 times a week
Monday April 8: Push B
Flat Chest Press Machine: 165x10/155x10/135x12
Barbell Overhead Press: 135x8/125x10/115x12
Incline DB Press: 70x10/65x10/60x12
Incline Cable Fly: 60x10/50x11/40x15
Lying Cable Laterals: 30x12/20x13/10x15
Lying Cable Front Raises: 30x12/20x13/10x15
Seated Lateral Raises: 75x10/72x12/70x15
Narrow Grip DB Press: 65x10/60x10/55x10
Tricep Pushdown: 195x12/185x13/165x15; Drop set: 70x30
Tuesday April 9: Legs B
Hip Abductor: 100x15/90x10/85x10
Barbell RDL: 205x5/185x8/165x10
Hack Squat: 250x8/230x15
Single Leg, Leg Press: 160x8/150x10/140x15
Lying Hamstring Curl: 110x10/105x11/100x12
Leg Extension: 130x12/116x13/110x15
Hip Abductor: 85x12/80x13/75x15
Standing Calf Raise: 450x10/360x11/270x15
Session was followed by 3 sets of planks for 1 minute each, and then 25 minutes of cardio on stairmaster. I do yoga stretches after I train legs as well as on my rest days.