Omaha Prep: Secondary Chest Day at Seven Weeks Out

Right at seven weeks for the NPC Omaha Duel of Champions and everything is clicking along. Had a shift change at work and a slight workload increase, but adapt and overcome. So no problem.....

Machine Presses: 5 sets 

Hammer Incline Presses : 4 sets

Dips: BW/ 3 sets

Dumbbell Bench: 70/s done FST-7 style. Seven sets with 30-45 seconds between each set. 12 reps each set.

Flyes: 3 sets 

Pretty good volume overall. Training seven days a week right at the point in the game. I've never trained that much for a show. Usually train 4-5 days week, but this increase is something else. But I feel good (outside the occasional energy loss). Easily the most food I've ever eaten in a prep and I'm still coming down. Cardio is still up there, but will be changing for the next month due to work related issues. 

The last time I posted pics was 11 weeks out. Here they are compared to ones taken this morning (April 11th). Still have to pull it together.

Tighter overall, but still have much work to do. I'm proud of where I'm at, but I can do better. 

Omaha Prep: Just Under Eight Weeks Out and Changes

I'm going to kick this off with yesterdays training session, which was back.

Pulldowns:
85/12
120/12
160/12
180/10
200/10, 10(drop to)160/10

Bent Rows:
135/12
185/10
225/10
315/8,6

Suitcase Rows:
75/10
100/10,10,10

Hammer Strength DY Row:
3 sets

Seated Rows: 3 sets

Getting down to crunch time and while I'm better than I have been at this point in the past, I'm still not where I think I should be. Shift change at work doesn't help either. With that being said, we still do work, and I've done the following changes.

-I've been using Intra-MD so far this prep. Since we're in the single digits as far as weeks go, I'm going with aminos on shoulder/arm day and my second back day. That cuts out about 60 grams of carbs a day.

-Training may get an increase to seven. Not all of these will be hard workouts. I'm still on the fence about this.

-More supersets and drop sets. I haven't really used these techniques much, but adding these back in. Old school thinking of more definition.

-Stepmill is at twice a week so I don't flatten my legs out.

That's it for right now. Like I said, I feel good where I am, but I just need and WANT more so I can possibly be a competitive light heavy. Lots more to go.

Omaha Prep: 11 weeks out

Chest day: Goodlife Fitness in Lincoln, NE.....

For some reason, I did a lot of incline pressing with dumbbells and barbells.

Incline DB Press:
40/20
60/15
80/10
105/8,10

Incline Press:
135/12
185/10
225/10
275/6,4

Machine press:
4 sets (drop set on the last set)
Flyes: 4 sets

Moving right along, but need to push harder. These pics are 228 versus 225. I had about 400 grams of carbs the day before the pics on the right.

Omaha Prep: Closing in

Leg training: 3/12/15

Today was my first attempt EVER at giant sets like Milos Sarcev (albeit with not many exercises).

Superset:
Seated Leg Curl
Leg extension: 4 sets each

Giant set round:
Leg Press
Front squat
Hack Squat: 4 rounds

Single Leg curl: 4 sets

This was challenging for a couple of reasons:

1: Logistics. I train in a campus recreation gym. It's nice and well equipped. However it still gets crowded with students. I train there as I have an extended membership due to my student fees back when I was a student, helped pay for the new weight room

2: Muscle fiber endurance. It's just a weakness, period. I want to be able to hit those DEEP fibers I don't normally get during my standard training.

3: Mental aspect: I need to get more intense during leg training. Not the beat yourself upside the head intense. But a more intrinsic focus, a' la Ed Coan.

225 this morning. So I'm feeling pretty good. Just worried about being in some great condition. Actually sick condition

Omaha Prep: 10 Weeks and Some Change

Let the work continue......

Back Day: 3/3/2015

Chins: 3 sets
Weighted Chins: 2 sets with a 40 lb db

Bent Rows: Six sets working up to two heavy sets of 315 for sets of 5.
One arm rows: three sets
Reverse Grip Pulldowns: 4 sets

Not as much volume as I would've liked, but it got the job done. I've been training six days a week and I have, HAVE, to learn that every session cannot be heavy. I have to really pull back and understand that I need to keep pump days, just that, a form of active recovery. Not a demonic, winner take all session.

10 weeks out on Saturday. These pics are 12 weeks out versus 11. I just added in some hard cardio (steady state) and it seems I'm coming down. So we're gonna keep rolling and see what happens.

I need my fatty belt from Target or Walmart. I like those things.

Brick by Brick, we get better. 

12 weeks versus 11 weeks.

Let the work continue!

Arnold Classic: Dexter Jackson! 5-TIME ARNOLD CHAMP! BET ON IT

Omaha Prep: I'm Some Weeks Out I Guess

So I caught some type of fucking sickness and it put me down for anything outside of work. Made a big negro quite pissy. Anyhoo.......here's yesterdays workout.

Chest Day: 2/24/15

[B]Incline Press:[/B]
Bar/25
135/15
185/12
225/10
245/6,6,6

[B]Incline Hammer: [/B]
5 sets

[B]Dips:[/B] 4 sets at bodyweight

[B]Machine Flyes:[/B] 4 sets.

Lost about 3 days where anything I ate made it feel like I was drowning. Finally cleared up around Sunday and I was well enough to try and salvage something for legs. Chest was better yesterday, but I still felt a bit weak. Took an impromptu rest day today and I feel like a million bucks already.

Doing more hard cardio now. Still no fat burners and playing with my food a bit. Feeling good, but I know suffering to get this shit off my abs and ass will be coming shortly.

I'm coming in slowly. Gotta get much harder. Let keep it rolling.

Last Week vs This Week

This shit on my ass and abs need to go.

Chest Day #2

Machine press: 4 sets

Bench Press:
Bar/25
135/15
185/12
225/10,10

Incline Hammer:
4 sets

Flyes:
3 sets

Calves and shit.

Training Changes:
Training six days a week right now and added in some more carbs. Trying to lift more and not cardio and under eat myself away. Getting it done.