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My prep has officially started for 2014 this past Monday. First competition of the year will be May 10th at the Heart of America Championships, where I will be going for a 3 peat for Overall Pro Champ! Then I will set my sites on the Natural Olympia in November. I will also be doing a couple competitions in order to qualify for the Natural Olympia. I am prepping 15 weeks for the first competition and then it will just be keeping the diet and balance for rest of the year to try to stay stage ready. My workouts have of course increased with intensity...more volume and less rest in order to burn away that "baby fat" from the offseason. Here is what one of my days look like. Below is my first leg day of the week.
Hack Squats: 4 sets of 8, followed immediately by dropping weight by half and doing 1 set to compete failure
Squats: 3 sets of 10, with pause reps. Stay at same weight, rest 20 secs in between sets
Sumo Squats: 3 sets of 20 reps
Occlusion Leg Extensions: 30/15/15/15, rest 30 seconds in between sets
Super set Straight Leg Deadlifts with Glute/Ham Raises: 3 sets 8-10 reps
Occlusion Leg Curls: 30/15/15/15, rest 30 seconds in between sets
Lunges: 3 sets 8-10 reps
Occlusion Standing Calf Raise: 30/15/15/15, rest 30 secs in between sets
Seated Calf Raise: 100 reps, goal is to get to 100 reps in 4-5 sets....rest 15 secs in between sets
So that is leg day 1. All my body parts are very similar to this type of workout. I will be doing this for the next 4-5 weeks and then change it up if needed. My diet right now is very strict and doing refeed day every 4th day. Macros for diet are as follows:
Regular day: 290 protein, 335 carbs, 72 fats
Refeed Day: 270 protein, 635 carbs, 65 fats
Started this journey I weighed 227 lbs. and 9.8% body fat. I am hoping to hit the stage at sub 4% and roughly 210 lbs plus. We will see! I turned 44 back in October, so every year the challenges change. I am thankful for HMB and all the help that this supplement gives me. My recovery time is better than most people that I train around, my workouts are harder than most guys in the gym and they are in their 20's! The Natural Olympia is in November 2014, so at that time I will be 45 and looking to do some damage!