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Last night the three of us hit Chest and Biceps, it was nice getting back into the swing of things, having changed my last two weeks of workouts around for the competition. I felt strong and injury free, which lets me go heavier and of course I looked SICK... We all love training when we are ripped up, especially after competition when your taking in large amounts of calories with less food (called fats) your body just explodes with a pump!

I'm planning on just completing for this Masters Nationals this coming year and for the next year, it's all about working on my weak points, so a routine change is in order and now is the time to do it.

To concentrate more on my weak points, which is the back of my legs, the hamstring area needs thickness. They have changed since the New England's back in October 2010, so I know what I'm is working.

Deep squats and Dead Lifts is what I'm going to be focusing on. We were doing dead lifts on Back day, but that's a hard day and it takes away from your Back intensity level. I could get away with this, but for Alex and John we need to make Back a priority, so here is what we have come up with for a split.


Monday- Chest/Biceps
Wednesday- Dead-lifts/Traps/Shoulders
Friday- Back/Triceps
Saturday- Legs
Calves and Abs every workout

Now the focus is on my training partner Alex as he prepares for his first bodybuilding competition. The New England's on October 29th held at the Little John Hancock in Boston MA.

I think Alex will do really well, he has great genetics and response really well to food, which in the world of Body Building is a plus. He's planning on starting his diet second week in August, which will give him 11 weeks. Alex right now at 5'10" weights 225 and has his abs showing, so I think 11 weeks is plenty of time to get shredded to bone! Updates will follow.

Can't wait to Dead Lift tomorrow!

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2011 NPC Masters Nationals

We arrived in Pittsburgh PA Thursday evening after driving over 10 hours... I woke up Friday morning at 210 full and tight, after lowing my sodium all day on Thursday, I was perfect!

But I couldn't leave well enough alone. I had in my head how I was going to spend my Friday lying in the sun and eating and resting... not realizing that lying in the sun, at this point, being as dry as I was, was only going to flatten my muscles, because I had no water elsewhere ...

I weighed in on Friday at 4pm at 210 (after eating 4 meals up to that point) I should have weighed 213, my chest was no longer full I know I was in trouble and became flat from the sun. I woke up Saturday 206.6, 3 pounds of water that was in my muscles was gone... on well... lets just hope I can get a pump I thought... In hind sight, if I was to indulge myself that night with TONS of food and water I would have filled back out again, I wasn't think straight

I took 7th place out of 26 men and for my first time at a natioanl show, I can't complain and the fact I wasnt' at my best, gets me even more excited!

Here is a link to the MD website with pictures of the night show... My tan has washed away from sweating in prejudging... I didn't bother to re-tan seeing I wasn't a class winner and didn't need to worry about posing down for an overall
http://pics.musculardevelopment.com/index.php?mode=browse&id=21334&eventcode=1465

I'm going to train for this competition for next year, so this give my a whole year to work on my weak points, like my legs...

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2 weeks out... I think I'll have the chicken

What once took me around 5 minutes to eat, now takes over 20, it just doesn't want to go down anymore. Boiled chicken for the past 10 weeks...I'm going to start to shit eggs soon...

This week for some reason the weight started coming off fast. I went from 213 the beginning of the week and woke up this morning, after loading up on pasta yesterday at 210.8. I still have my size and I am even tighter, so I'm not worried about this, but I do want to hold at this weight if I can.

Now I know it's not how much you weigh, its your conditioning that is important. I am in the right condition, right now, so I want to maintain this and keeping my weight here will help assure this.

I may have to have a weight gainer drink tomorrow if I come down anymore. Drinking your calories is the faster way to get them. It's a 1250 calorie gainer with 5 grams of fat and 250 grams of carbs and 50 grams of protein and a bunch of other stuff... but I'm not sure about it yet, I may level out and not need it, but If I decided, it okay being 2 weeks out, I'll have time to correct anything that may happen.

I'm going to start to lower my sodium a little more now by dropping the protein drinks and replacing them with chicken. yeah chicken, did I mention how much I hate chicken these days...

I'm going to training Monday through Thursday this week and treat is like a contest week. This Saturday a friend of ours Elisabeth Taylor, who is a professional photographer is going to take picture's of me outside at the Fenway in Boston. I'm going to treat this Saturday as a day I would be completing, preparing myself as I would the day of the show

For me, the last two weeks are the hardest, but at the same time the most exciting

please pass the chicken

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3 weeks out... chasing my nose today...

I would have to say now, my body fat is definitely below 5%, unfortunately when your fat % is real low, I think your immune system follows. I woke up yesterday morning with a sore throat when I swallow, that turned into a sinus cold. Last night my face, head, nose and teeth ached so much I finally broke down after being up from 1-3am and took some Alka-Seltzer Plus Cold, this shit works. I was able to get 5 more growing hours of sleep. But more importantly this stuff dried me out and showed me, what is water and what is fat, I woke up with striated ass muscles. My head doesn't hurt so much anymore, but my nose is running a marathon

Still keeping everything the same 50/50. Next Saturday when I'm 2 weeks out, I will stop drinking protein drinks and eat boiled chicken in its replacement... (I hate to say this, but this is the part I hate... All day long nothing but boiled chicken and potatoes)... this will lower my sodium another 240mg, which will put me under 100mg a day, where I want to be

Wake up weight 213.

For the last 2 weeks I've been waking up 215ish... just goes to show you how fast you lose water weight (this was caused by the Alka-Seltzer) I'm not too worried, I will end up where I end up... probably right here at 213, because I'm real dry this morning. 

Today the family is headed to Roger Williams Zoo in RI

Happy 4th to everyone!

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