Step one; Get rid of all body fat.

Monday night at Natick gold's started with flat dumbbell bench press, 60,70,80,90,100 to failure. Incline free weight machine 185lbs 4sets, all to failure. Incline dumbbell flies, 50,60,70,70 all to failure and cable crossovers 4sets to failure.

Standing straight barbell curl, 4 sets to failure, French barbell curl (like a two handed hammer curl) 4sets to failure, preacher curls, 4 sets to failure

And what I mean by failure is, we don’t count our reps, we just go until we can’t go no more, while maintaining form. You go until you can't keep form or can take the burn anymore...

Alex and I held mandatory’s in one of the yoga rooms afterwards.  I basically called them out and we ran through them as you would if you where completing. We plan to do this after every workout up to the show. This only takes 15 minutes to run through 3 times and the benefit is huge. Gives you shape, hardness, control, burns fat, flexibility, strength, stamina, helps you relax and aids in muscles memory to name a few.

I always believed that muscle memory comes from visualization and how you see yourself and remembering how you look will help you get back to where you were, faster. Always strive to see yourself better , so that your muscle memory keeps growing as well. sB

Tuesday night at Natick gold's was LEGS... Alex and I ran them backwards, Donkeys, Lying legs curls, seated legs curls, stiff legged dead lifts, leg extensions, legs presses, we started with 3 plates each side and did 4 sets going up 3 plates each side each set, ending with Jefferson’s for 3 sets

Just only after 3 days of Alex going back to 25 grams of carbs a sitting, his weight came right back off, from 205.4 on Saturday to 201 today.

What this tells me is if Alex eats 50 grams of carb's every 2.5 hours, instead of 25 grams every 2.5 hours he will be 5 pounds heavy (more filled out) and at 50 grams of carbs he's still dry, which tells me we might get away with 75 grams or 100 come contest and add 7 to 10 pounds of muscle weight

Step one; Get rid of all body fat. Step two, Fill your muscles up with as much water as they will hold, Step three, Get rid of all your subcutaneous water.

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