Gettin' Ready
Okay, I am pretty much done bulking. I am at 196lbs today, and I wouldn't doubt that over the holiday I was near or at 200lbs due to eating so much. No it is time for me to start to lean out, not real diet yet, but will call it my pre-pre contest diet. I jsut want to try and maintain this weight and tighten up as much as possible. I was looking on the NPC home page and there are some shows in NYC around May and June (actually there is one May 5th I think). So I am going to try and do one or bith of those and possibly a natural show around the same time.
Diet is going to be clean as hell. I am dropping all the things that I eat when I am bulking, like bread and shredded wheat and going with slower burning carbs. I think I may stay with an insulin spike post workout for a little bit though. Instead of dextrose now I think I will go with whey protein and rice cakes (get rid of the sugar)...thoughts??
Training is going to be the same right now, alternating between my heavy and light weeks but I will probabbly start throwing in more super and giant sets (especially on the light week) to try and get the heart rate up and burn more cals.
So here we go:
12/29 chest/abs (4-8 reps)
bench press
275x4
275x4
275x4
275x3+1 (damn it...GRRR!!)
decline dumbell press
100x8
100x6
100x6
15 degree incline dumbell flyes
70x8
70x7
75x4
peck deck flyes
210x6
210x4
195x5
195x5
dips (just for fun)
bw x 17
bw x 17
bw x 12
Okay, I am pretty much done bulking. I am at 196lbs today, and I wouldn't doubt that over the holiday I was near or at 200lbs due to eating so much. No it is time for me to start to lean out, not real diet yet, but will call it my pre-pre contest diet. I jsut want to try and maintain this weight and tighten up as much as possible. I was looking on the NPC home page and there are some shows in NYC around May and June (actually there is one May 5th I think). So I am going to try and do one or bith of those and possibly a natural show around the same time.
Diet is going to be clean as hell. I am dropping all the things that I eat when I am bulking, like bread and shredded wheat and going with slower burning carbs. I think I may stay with an insulin spike post workout for a little bit though. Instead of dextrose now I think I will go with whey protein and rice cakes (get rid of the sugar)...thoughts??
Training is going to be the same right now, alternating between my heavy and light weeks but I will probabbly start throwing in more super and giant sets (especially on the light week) to try and get the heart rate up and burn more cals.
So here we go:
12/29 chest/abs (4-8 reps)
bench press
275x4
275x4
275x4
275x3+1 (damn it...GRRR!!)
decline dumbell press
100x8
100x6
100x6
15 degree incline dumbell flyes
70x8
70x7
75x4
peck deck flyes
210x6
210x4
195x5
195x5
dips (just for fun)
bw x 17
bw x 17
bw x 12