Gearing up for the NPC Team Universe!

Early last week I wrote about how I was struggling with my workouts. My energy and strength were down, and I was tired and irritable. Well, I stayed irritable all week. But Thursday and Friday last week I had some fantastic workouts. Thurs I split up my back workout and was able to deadlift the most I’ve done since our push/pull meet back on June 7th (when I was 10 lbs heavier). I’ve done that (splitting my back workout) a couple of times now and it’s worked out really well! I’m going to experiment with it some more in the upcoming weeks. Friday’s shoulder/arm workout went extremely well, and I successfully survived the parties that I needed to attend over the weekend. On Sunday Tricia and I got in a pretty solid leg workout. Yesterday it was chest and back. I was running short on time and ended up splitting that workout too. It wasn’t the way I would have liked to do it, but I got everything done that I needed to do. I also had a posing session with 2007 WNBF Ltwt World Champion, Brian Whitacre, yesterday. Brian is in town on business. He’s 10 weeks out from the Worlds and looks great already! Today Brian and I totally trashed shoulders and arms. Tomorrow I’ll do a light full body workout and practice posing. I feel that I 100% ready for the Team Universe. I’m coming out at 2.4-2.5% bodyfat on the skindex calipers, so I’m feeling really good about my condition.

Split Back workout:

10am

Deadlifts  135X10, 185X8, 225X8, 275X6, 315X3, 365X2, 385X1, 405X1, 425X1, 365X6

Pullups  13, 7, 8, 6

1:45pm

Lat Pulldowns 4 sets 9-12 reps

Seated Cable Row 4 sets 8-10 reps

High Pulley Row 4 sets 10-12 reps

One Arm DB Row 3 sets 10 reps

Partial Deadlifts 4 sets 12 reps

Friday   Shoulders/Arms

Seated DB press 6 sets 10-12 reps

Lateral Raise 4 sets 12 reps

Rear Delt Machine Flys 4 sets 12 reps

Seated Tricep Ext  4 sets 20 reps

Pressdowns 4 sets 10-15 reps

DB Curls 4 sets 8-10 reps

Cable Curls 4 sets 8-15 reps

Hammer Curls 3 sets 12-15 reps

Dips 1 set 30 reps

Sunday Legs:

Hack Squats 6 sets 12-15 reps

Squats 4 sets 10 reps

Leg Press 6 sets 15-20 reps

Leg Ext 4 sets 12-15 reps

Seated Leg Curl 4 sets 10-15 reps

Standing calf raise 4 sets 12 reps

Donkey Calf Raise 4 sets 12-15 reps

Monday Chest/Back

2pm

High Pulley Rows 6 sets 6-12 reps

Pullups  10, 7, 6

Bench Press 7 sets 12, 10, 10, 8, 8, 6, 17

Incline Press 5 sets 8-12 reps

7pm

Pec Fly Machine 6 sets 10-15 reps

Lat Pulldowns 5 sets 12, 10, 6, 6, 10

Seated Row 4 sets 10-12 reps

One arm DB Row 3 sets 10 reps

Tuesday with Brian Whitacre  Shoulders/arms

Seated DB Press 8 sets 8-12 reps (80 lb DBs for 2 sets of 8 at the heaviest)

Lateral Raise  4 sets 12 reps with drop set on the last set

Rear Delt Flys 4 sets 11-12 Reps

Skull Crushers 4 sets 12-15 reps

Pressdowns 4 sets 10-15 reps

DB Curls 4 sets 8-12 reps

Cable Curls 4 sets 8-12 reps

Hammer Curls 3 sets 10-12 reps