5/31 Chest/Arms

DB Press- 80s x 4, 80s x 2.5, 80s x 3

weighted dips- 50 x 10, 50 x 10

BB press- 145 x 10, 145 x 10, 145 x 9

BB Curl- 85 x 6, 85 x 5/d

tri pressdown- 90 x 10, 90 x 9/d

Ropecurl- 65 x 8, 60 x 8ss
tri ext- 55 x 10, 55 x 10

Preacher- 80 x 6/d

5/30 Legs

Leg press- 380 x 8, 380 x 8/d

SLDL- 185 x 8, 185 x 6 (i must not be doing these right because i dont feel it in my hamstrings at all)

Squats- as soon as i put weight on the bar my ankle was hurting. found out i just strained my achillese (spelling?) tendon so i did leg ext and reverse hypers in place of squats

Leg ext- 160 x 10, 160 x 10/d

Leg curl- 140 x 8, 140 x 8/d

Reverse hypers- 15lbs x 10, x 10, x 10 ( iwas holding a 15lb medicine ball)

Calfs- i did a half ROM calf raise on the leg press. i went down as far as i could slowly then came halfway up slowly, any farther upp hurt my ankle :/

5/28 Back and shoulders

Lat pull down- 170 x 5, 160 x 6/d

BB Row- 115 x 6, 125 x 5, 130 x 5

Close grip pulldown- 140 x 12, 140 x 10

Upright Row- 85 x 8, 85 x 9, 90 x 6

Shoulder press- 160 x 8, 160 x 6/d

Rear delt raise- 40s x 12, 45s x 10, 45s x 10

my suits are supposed to come today so ill take the pics and video tonight if they do

5/27 Chest and arms

DB Press- 80s x 5, 80s x 1.5 (no idea whaat happened that set), 80s x 6

Weighted dips- 45 x 15, 55 x 8

BB Press-145 x 10, 145 x 6, 135 x 12

BB Curl- 85 x 5, 85 x 6/d

Tri pressdown- 90 x 10, 90 x 9/d

Rope Curl- 60 x 10, 65 x 9ss
Tri ext- 55 x 12, 55 x 12

Preacher curl- 70 x 12/d

My sickness went away, I just have a bit of a sore throat but nothing major. Felt really good and strong. I'm waiting to get my posing suits to take pic and the vid but its been almost 3 weeks so i might jut do it in my boxers :/ and my weight is about 158

I did 2 sets of calf raises btw and one set of reverse3 hyperextentions... forgot to put that in

5/26 legs

Leg press- 400 x 6, 400 x 8/d

Still leg dl- 135 x 8, 135 x 8, 145 x 8

Squat- 185 x 5

Calf raise- 185 x 15,

I started feeling sick right as I started with squats so /i just did some calf raises and called it a day :/ im going to the doctors office tomorrow so hopefully theyll give me a good antibioatic. Also Im about 5 1/2 weeks outs should I be changing anything up? (im gonna send you pics and a vid of my posing routine either today or later this week)

Chest/arms and back/shoulders

I forgot to write these two days in my book but everything stayed pretty much the same. Except for back today but I think I have strep throat so thats why >.<

5/21 Legs

Leg press- 380 x 10, 380 x 10, 380 x 8/d

Leg ext- 140 x 12, 150 x 12, 160 x 10/d

Leg curl- 140 x 8, 140 x 10/d

Calf raises- didnt keep track just made sure to get a burn

I didnt have much time today so I did this quick leg workout

after i jumped rope until i messed up then hopped onto a balance board and ran through my mandatories (i really dont want to fall over on stage) did that 3 times

5/19 and 5/20

5/19 Chest and arms

DB Bench- 80s x 4 1/2, 80s x 5, 80s x 3

Weighted Dips- 45 x 8, 45 x 10

BB Bench- 145 x 10, 150 x 10, 205 x 2(negative)

BB Curl- 85 x 6, 85 x 6/d

Tri pressdown- 90 x 10, 90 x 10/d

RopeCurl- 60 x 10, 60 x 8ss
Tri ext.- 50 x 12, 50 x 10

Preacher curl- 70 x 10/d

5/20 back and shoulders

Lat pulldown- 160 x 6, 170 x 5/d

BB Row- 115 x 5, 125 x 5, 115 x 6

Close grip lat pulldown- 130 x 10, 140 x 10

Upright row (tried it on the ez curl bar today)- 70lbs+bar x 6, x 7, x 8

Shoulder press machine- 170 x 6, 150 x 8/d

Rear delt raise- 35 x 12, 35 x 10

Now on the day of the competition I put on that jan tana stuff + some oil ? and also idk how to put any of that on and idk any1else who does

5/17 Legs

Leg press- 360 x 10, 380 x 10/d

SL Deadlift- 135 x 8, 145 x 10

Squat- 185 x 8, 185 x 7, 185 x 5

Leg Curl- 150 x 6, 150 x 5/d

Calf raise- 185 x 20, 185 x 20, 185 x 20

5/15 , 5/16

5/15 Chest and Arms

idk what it was but i was really weak this day
DB Bench- 80s x 3, 80s x 3, 80s x 2

Weighted Dips- 45 x 6, 45 x 6

BB Bench- 135 x 10, 135 x 10, 135 x 8

BB Curl- 85 x 6, 85 x 5/d

Tri pressdown- 90 x 6, 95 x 6/d

Rope curl- 60 x 6, 60 x 8ss
Tri Ext-55 x 8, 55 x 10


5/16 back and shoulders (i threw in some curls for my left bicep because its noticably smaller than my right)

Lat pulldown- 160 x 6, 170 x 5/d

BB Row- 115 x 5, 115 x 5, 125 x 5 (focusing on perfect form cuz it was bad before)

Clsoegrip pulldown- 130 x 10, 140 x 10

Upright row- 85 x 8, 85 x 8, 90 x 6

Shoulder press machine- 170 x 4, 160 x 5/d

Rear delt raise- 40s x 10, 40s x 12, 40s x 12

5/13 Legs

Today I did VertiMAX (http://www.vertimax.com/) for my legs and then calf raises with the leg press. After I jumped rope with jump soles (http://www.jumpusa.com/p14.htm) on for about 10 minutes.

5/12 Back and Shoulders

Lat Pulldown- 160 x 6, 170 x 5/d

BB Row- 135 x 5, 135 x 5, 115 x 5 (corrected form >.<)

Close grip pulldown- 130 x 10, 130 x 10

Upright row- 85 x 8, 90 x 8, 90 x 6

Shoulder press machine- 160 x 7, 170 x 5/d

Rear delt raise- 35 x 12, 35 x 12, 35 x 12

5/11 Chest and Arms

DB Bench- 80s x 6, 90s x 4 (lots of spotter help), 80s x 5

Weighted Dips- 45 x 8, 50 x 8

BB Bench- 145 x 12, 145 x 10, 140 x 10

BB Curl- 85 x 6, 90 x 6/d

Tri pressdown- 90 x 6, 90 x 6/d

Rope Curl- 60 x 10, 70/60 x 10, 60 x 8
Tri Ext- 60 x 7, 55 x 10, 55 x 8

Can you send me the posing video from when I came over and the link to the relaxed poses? I cant find it on youtube :/

5/5 Back and shoulders

Lat Pulldown- 160 x 6, 170 x 5/d

Row- 135 x 5, 135 x 5, 135 x 5

Close pulldown- 140 x 10, 140 x 10

Up rightt row- 75 x 10,85 x 6, 85 x 8

Shoulder Press- 160 x 6, 170 x 5/d

Rear Delt Raise- 35 x 12, 40 x 10, 40 x 10

5/2 Chest/ Arms

DB Press- 80s x 5, 80s x 4, 80s x 4

Weighted Dips- 46 x 6, 45 x 8

BB Bench- 145 x 10, 150 x 10, 155 x 8

BB Curl- 85 x 6, 85 x 6/d

Tri Down- 100 x 6, 90 x 6/d

Rope Curl- 60 x 8, 60 x 10, 60 x 10ss
Tri Ext.- 60 x `10, 60 x 10, 60 x 10

I get 2 30 min phone calls correct? Because I want to follow up with everything I need to get done to compete, like tanning, oil, suits, and actually signing up and stuff.