I am starting this new thread for my final 6 week countdown to my debut on stage in physiqueI am starting this a tad early, so I can just add pics and stats starting this Saturday which marks the official 6 weeks to stage day.
Just felt like closing the door on my old training log for now, since this endeavor is really completely different from where I started almost a year ago....things have changed so the log must also!
K im in for the long haul...
Cant wait for Saturday LOL...45 minutes of LISS
ok, I also banged out 50 crunches and 20 each side oblique crunches....good times
Last edited by shan; 05-30-2012 at 07:40 AM.
30 minutes of LISS cardio....wantes 45 but rain and storms forced me inside so I lost time in transit
yesterday was tension workout followed by refeed....glorious refeed
int and ext rotations-20 ea
bench-65x8/10
arnold press-15x12
rear delt raise-10x10
bicep ez bar-40x10
calf raise / hamflexor
165x8, 135x10 calf
25x10x2 ham
wide grip pulldown / tricep pressdown
75x10x2
60x10x2
rev hyper-bw+25x10
leg press-170x12
I like ur routine Shan
saturday was power day...have to take it a bit easier than I like, I have a possible stress fracture on my wrist, so less weight than usual
int/ext rotations-20 each
bench-65x8/10
arnold press-15x12
rear delt-10x10
bicep ez bar-40x10
calf raise / hamflexor
165x8, 135x10 calf
30x10x2 ham
wide grip pulldown / tricep press
75x10x2 pd
60x10x2 tri
rev hyper-bw+25x110
leg press-170x12
Sunday I got in 1 hr of LISS cardio wearing my neoprene reducing shorts...sweated until it looked like I had peed myself LOL...note to self: the shorts wick at compression points
long tension depletion workout this a.m. (got up at 3:45 for it)
int /ext rotations-25/20
db flat bench / arnold press / side lateral
17.5x15, 15x15x2 bench
10x15x3 press
5x15x3 side lat
incline bench / rear delt raise / front raise
15x15, 12.5x15, 10x15 bench
5x15x3 rear delt
5x15x3 front raise
leg press / leg curl
110x15x3 press
30x15x3
stiff leg dead lift / calf raise
95x15x3 dead
60x15x3 calf
wide grip pulldown / narrow rev grip pulldown / row
50x15x3 for each
bicep cable curl / tricep pressdown
20x15x3 bi
60x15x3 tri
Wow....down 19lbs since I started this cut 12 weeks ago....and have discovered why they call stubborn fat stubborn LOL! 5.5 weeks to go....I can do this!
That's great Shan, well done on that. It's allways the last bit of fat that seems to take for ever to go.
I have been gradually increasing cardio and nailing my diet to the wall...been playing with my refeed to find the right balance...and last week I think I nailed it pretty good...had no bloating and looked great...maybe a bit too vascular through the abs for physique LOL..
ready to throw in yohimbine hcl..if only it would get here already
great job it sounds like you got it nailed down solid and are going to dial it in perfect
Had a 45 minute am cardio session then another 45 minutes at lunch...feel pretty good about the prep at this point...not overly tired or busted (yet) LOL...down 20lbs since March 16...just trying to get rid of that last bit of fat now...
45 minutes LISS in...down 3lbs since last Thursday.successful depletion this week after switching from a 2 day depletiin workout to a single long one and having more cardio. Switched it up to be kinder to my joints and make room for tanning and posing practice......this shit is hard work lol
Ok, so I have decided I love my abs
ab veins june 7.jpg
honestly, I am so depleted I couldn't get a good flex on LOL...will update after my refeed to show how much different they look full
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