Well, the Nothern has come and gone.  As always it was a tough show.  I place 4th, which I went into the show saying I just wanted to make top 5, but you always want 1st in then end.  In retrospect 4th wasn't so bad.  This is how it shook out:

1st and 2nd tied and the computers figured out the winner and runner up.  I tied with the 3rd place finisher and the computers again did the proverbial coin toss.  What makes it more interesting is that the difference between the two in 1st and 2nd and myself and the 3rd place finisher was only 1 point.  With things being so close I can't complain. 

Things to work on for next time.  I need to add more leg and chest size.  My back is my strong point.  I plan on coming into the next show as a middle weight.  Luckily we are going into the offseason with another strong plan.  The last one we thought that I'd be a lightweight and in the end we barely made welterweight.  So, I think with a year of hard training I can be a strong middle weight.  I will detail my jounrey in a new log.  This log will be my path to the Northern and then the Arnold Amateur.  Wish me luck. 

Here are some pics from the show and the day after at the gym.

http://s1034.photobucket.com/albums/..._6193926_n.jpg

I've had to revamp.  We went pure Ketogenic this week, and trained every day.  Today we are doing a Skip load which involves several meals of processed carbohydrates to refuel glycogen, and to recharge the metabolism.

Meals 1-3 Pancakes (a few chocolate chips mixed in) I know your not supposed to keep track of carbs, but I am-74 carbs

Meal 4 Kids Cereal 2-3 servings

Meal 5 Poptart

Meals 6-7 Kids Cereal 2-3 servings

Meals 8-10 Pancakes again 74 carbs per meal

The key to this is keeping fat low and keeping protein, moderate.  Hopefully this will result in some changes this week.

1/15/11 Heavy Legs/Light Arms

Quads
Squat Machine wm ups 90x10 180x8 270x6 360x4 450x2
Work sets 540x12+4rp 590x12+2rp
Leg Press 660x15+8 750x12+6
Squat 225x15+4, 245x12+4 (these were shoulder width stance, high bar, *** to calves, with a controlled cadence so I could feel the quads)
Leg extension 45x8-12 for 7 sets I got 12 on the first two, but then only got 10's. There is only 30 seconds of rest on these.)

Hams
Lying Leg Curl 20x12+4 8+4 (This is a homemade exercise I came up with. I use a homemade hip belt and hook it on my heels while lying face down on a bench. I curl the weight up and hold at peak contraction and return. The weight seems weak, but this is a very targeted exercise. Think standing curls, but while lying down.)
Seated Leg Curls 90x10+2, 6+3 (The first exercise really pre-exhausted the hell out of my hams. I am normally shooting for 12 reps on the first part of the set.)
Standing Leg Curls 10x7 sets of 8-12 (again I was at 10 reps for my first 2 sets, but stayed at 10 for the remainder. I squeeze for 1 second in the contracted position on these.)

Light Pump Giant Arm Set
A1.Zottman DB Curls 15x15,15,15
A2.Supinating DB Curls 15x15,15,15
A3.Hammer DB Curls 15x15,15,15
A4.Reverse Cable Pressdowns 20x20,20,20
A5.Cable Pressdowns 20x20,20,20
A6.Diamond Pushups 20,20,20
Rest 1 minute then do circuit again until three circuits are completed.

30 minutes LISS Cardio

1/14/11 Today was my "Up" day calorie wise and I am now doing abs and calves mid day or in the morning.

AM 30 LISS Cardio

Afternoon

Calves-Tension
Standing Calves 110x8+4RP (5 sec hold in contracted position, 5 second negative. I was shooting for 10 reps on the first part.)
Seated Calves 50x10+4RP (same cadence)

Calves-Pump super sets
A1.Standing Calves 7x90x10-12
A2.Seated Calves 7x50x10-12

Abs
Crunch machine 50x35x30,30
Leg Raises 3x30

PM 30 min LISS cardio

Light Chest/Light Back/Heavy Shoulders

1/13/11 Torso Giant Set

A1. Cable Crossovers 3x25x15
A2. Flat Db Flyes 3x35x15
A3. Flat Db Presses 3x35x15
A4. Crossover lat crunches 3x25x15 (This is done in my homemade crossover station. You hold the handles at about a 45 degree angle and squeeze your shoulder blades together.)
A5. Lat Pulldowns 3x60x15
A6. Crossover rows 3x25x15 (This is done by grabbing the cable handle with the opposite handle and crossing arms. Then you squeeze the shoulder blades together.)
A7. Low Cable Rows 3x60x15

*These exercises are done in this order without rest until the last one then a short 30 second breather is done before doing the next giant set.

Shoulders

Rear Cable Laterals 7x10x12 (30 seconds rest between each set)
Side Laterals 2x25x8+3 (This is done with constant tension and not letting the dumbbells rest. 1-2 minutes rest between these.)
Standing Shoulder Press Machine 2x90x8+3 (1-2 minutes rest on these as well.)

*I am stealing a bit from John Meadows on this one and working my rear delts first in a pre-exhaust FST-7 style workout. I am doing this since it's the opposite from what I've ever done and I think it will bring out some new detail.

1/11/11

Heavy Arms/Light Legs

Arm super sets (rest 30 seconds between exercises)
A1. Alternate seated Hammer Curls 1 set 25x10+3 (While the working arm is moving the other arm is staying in the contracted position. The negative on this is 5 seconds.)
A2. Triceps Pressdown 90x8+3
B1. Preacher Curls 55x10+3 (5 second hold in contracted position, 5 sec negative.)
B2. Incline Skulls 85x8+6 close grip incline bench press
C1. BB Curls 45x10+3 (5 second hold in contracted position, 5 sec negative.)
C2. Dips Bodyweight 2x10+3 (3-5 sec controlled negative with pause at bottom.)
D1. concentration curls 7 sets of 15x12
D2. reverse pressdowns 7 sets of 49x12

Leg Giant Sets (no rest between exercises, 1 minute rest at end of circuit)
1st circuit
A1. Leg extension 3x45x15
A2. Hack Squat 3x180x15
A3. Leg Press 3x360x15
A4. Squat 3x135x15

2nd Circuit
B1. Lying decline db leg curls 3x25x15
B2. Seated Leg Curls 3x50x15
B3. Wide Stance Belt Squats 55x35 100x25, 25

1/9/11 Heavy Chest/Heavy Back/Light Shoulders

*Chest was done light today since I recently worked it.

A1.Hammer Incline 140x10+4, 10+4 (I used my home machine)
A2. BB Row 185x12+4, 12+4

B1. Flat DB 65x8+4,65x8+4
B2. Hammer Row 140x12+4

C1. BB Bench 185x8+4
C2. Pull ups 12+4,12+4

D1. Close Grip Pulldown 120x12+4

E1. Cable Crossover Pulldowns 25x7 sets of 12
E2. Cable Crossover (chest) 25x7 sets of 12

3-D Shoulder Giant set

A1. Front raise 3-4 sets of 10-15 (I used 10 lbs and squeezed each contraction)
A2. Side raise " "
A3. Rear raise " "
A4. DB shoulder Press " "
*each of these is done with constant tension

UP DAY

Meal 1
Egg beaters 1 cup
1 whole egg
1 cup oatmeal
2 fish oil
4 dessicated liver liver
3 bcaa

Meal 2
2 scoops Whey/casein blend (like skips)
1/2 cup oatmeal
4 liver
3 bcaa

Meal 3
8 oz extra lean beef
potatoes 8 oz
1 cup veges
2 fish oil
4 liver
3 bcaa

Meal 4
2 scoops protein
1/2 cup oatmeal
4 liver
3 bcaa

Meal 5
8 oz extra lean beef or turkey
potatoes 8 oz
1 cup veges
2 fish oil
4 liver
3 bcaa

Meal 6
1.5 cup oatmeal (before cooking)
+ 10 oz sweet or white potato
+ 1 cup vegetables
+ 1 TBS Butter
+ 1 Banana

Down Day

Meal 1
Egg Beaters 1 cup
eggs 1
2 fish oil
1 large grapefruit
3 liver
3 bcaa

Meal 2
2 scoops protein
2 fish oil
3 bcaa

Meal 3
2 scoops protein
2 fish oil
3 liver
3 bcaa

Meal 4
5 oz extra lean beef or turkey
1 cup veges
2 fish oil
3 liver
3 bcaa

I'll post my new training as I go, but the main muscle groups will still be trained on down days. Abs and calves will be done on up days.

Seated Calves wm up 45x15
work sets 90x25,20,20,20,20

Incline BB Bench wm up pushupsx20 135x6,6
work sets 165x12 185x10 205x8 225x6 185x15
Flat BB Bench 185x10 205x8 225x6 245x3 195x15

Close Grip Bench155x12 175x10 195x8 205x7 165x15
Dips 45x12 90x10 (I stopped early due to shoulder pain, but these felt very easy. I think I can get 135 for 6 if the shoulder feels better)

Cable Upright rows 40x20,20,15
Rear DB Laterals 10x25,20,20 (2 second hold in contracted position)

Smith standing calve raises 225x12,10 235x10 245x10 255x10

Squat wm up bwx12 135x8 185x6 225x2
265x12 245x10 335x8 345x4 275x15
Leg ext 125x15 135x12 160x10 185x8 125x16
Leg curls seated 60x15 75x12 90x10 95x8 50x20

Cross over lat pulldowns 125x15 140x15+10, 15+10 (I tried something a little different. I got into one of those cable machines where you can adjust the arms. The first part is what I have been doing. I put the arms up and out and grab the cable handle with the opposite handle. Then I pull the weight across until I'm in a double bicep. After 15 reps I put the handles in the other hand and I perform the pull down, but this time its from about a 45 degree angel and I crunch the back together. I did this for 10 reps. I got a major pump from this.)
Cross cable row 90x15 70x15,15 (I dropped the weight and squeezed each contraction for a second.)

Preacher 45x15,15,15
Concentration curls 15x15,12,12 (I held and squeezed each contraction for 1 second. I go from one arm to the other without rest on these.)

30 min LISS cardio

PM Cardio is the normal HIIT cardio
I did machine crunches for 3 sets of 20-15 reps with 40lbs. Each rep was squeezed for 1 second.

1/3/11

2x20 sec one arm kettlebell swings
4x20 sec one arm kettlebell snatches
4x20 sec one arm kettlebell clean and press
2x20 sec two arm kettlebell swings
4x20 sec two arm kettlebell clean and press
4x20 sec two arm kettlebell snatches

Seated Calves 80x50,50,50,50,50 ouch!

Seated Smith Shoulder press 115x15 145x12 165x10 185x8 205x8 225x6 185x15
Arnold's 55x12 65x10 75x5 55x15

Chest press 125x15,15,15,12
Pec Deck 65x15 50x15,15,15

Tricep rope pushdown (drop set) 50x5 40x10 30x10
50x8 40x8 30x8
50x6 40x6 30x6 30x6
Overhead tricep machine 35x15,15,15

30 min LISS cardio

Same as night before. This seems to be a nice mixture. The kettle bell work seems to hit all major muscle groups evenly, and doesn't fatigue anything in particular. I believe doing it this way and choosing either a light weight or no weight exercises will help speed my metabolism without interfering too much with muscle mass.

12/30/10
Deadlifts wm ups 135x8 185x6 225x4 275x2
335x10 365x8 425x6 455x1 (failed, was shooting for 4) 365x12
BB Rows 225x10 245x8 265x6 225x15
Pullups 0x12 25x10 45x8 0x16

EZ Bar curls 65x12 75x10 85x8 95x8 65x16
Reverse Curls 55x10 65x8 55x15

Leg Press 180x18,18,18,18 (30 sec rest. This machine feels more like sissy squats then a leg press so the poundage is pretty low).
DB Stiff Leg Deadlifts 100x12,12,12 (30 sec rest)

30 min LISS cardio

Each 20 seconds is proceeded by 40 seconds of rest
2x20 sec single arm 35lb kettle bell swings
2x20 sec single arm 35lb kettle bell snatch
2x20 sec double arm 35lb kettle bell swings
2x20 sec double arm 35lb kettle bell snatch
2x20 sec single arm 35lb kettle bell clean and press
2x20 sec double arm 35lb kettle bell clean and press
2x20 sec lunge jumps
2x20 25lb medicine ball throw and slam
2x20 plyo jumps
2x20 plyo pushups from medicine ball

100 leg raises

Seated Calves 70x30 80x30,30,30,30

Incline BB Bench 165x12 185x10 205x8 225x2 (Shoulder kicked in and had to terminate set) 165x12
Flat BB Bench 185x12 195x10 205x8 225x4 (again had to stop early) 185x15

Close Grip BB Bench 135x12 155x10 175x8 195x6 135x15
Dips 45x12 70x10 90x10 45x15

Upright rows 75x15,15,15
Rear laterals 25x25,18,16

30 min LISS cardio

Back to training...sort of...I didn't go crazy and opted for only one cardio session today, but here's how it went.

Standing Calve Raise160x10,10,10,10,10

Squat wm ups 0x12 135x8 185x6 225x4
265x12 (very easy, but hamstring tightened up) 295x10 (felt easy again, but hamstring knotted up.) I discontinued squats just to be safe.

Leg extentions 45x20 55x20 65x20 75x20 85x20 95x18 105x16 115x16 125x12 135x10 *(Did several sets to get some blood in the quads and make up for the crappy squat session)
Seated Leg Curls 45x20,20,20,20,20 (went light since hamstring got tight)

Crossover lat pulldown 25 (each side with 1 sec contraction)x15,15,15
Machine Row 100x15,15,12

Preacher Curls 45x15,15,15
Concentration curls 20x15,15,15

Felt sick. Had sore through and was achy, but decided to try to get through this at my home gym. Left LISS post workout cardio until PM. Instead of PM HITT cardio I will just do 1 hour of LISS cardio. I feel this shouldn't make me feel worse. The HITT will probably impact feeling better.

Seated Calves 70x35,35,30,30,30

BB shoulder Press (start in lower position) wm up 95x12 work sets 135x10 145x8 155x6 165x6 135x15
DB Shoulder Press (switched to these and limited sets due to being sick) 75x6,6 55x15

Chest Press Machine 120x15,15,15,15
Cable Crossovers 25x15,15,15,15 (Home made crossover. Works great, but weight is heavier than conventional)

Tricep Pressdowns 50x20,20,15
DB Overhead Extensions 55x15,15,15

12/13/10 174.8 lbs
bodyfat 7%

12/20/10

20 second intervals 40 seconds rest

35lb kettle bell one arm snatch x4
35lb kettle bell two arm snatch x4
25 lb medicine ball throw up slam down x2
plyo push ups off medicine ball x2
alternating lunge jumps x4
kickboxing on heavy bag x4
200 crunches

12-22-2010

Standing smith calve raises 145x12,12,12,12 195x8

Deadlift wmups 135x8 185x6 225x3 275x2
work sets 325x10 375x8 435x6 455x3 325x15
BB Row 225x10 235x8 255x5 225x12
Pullup 0x12 25x10 35x8 0x15

BB curls 65x12 75x10 85x8 95x6 65x15
Rev curls 45x12 65x8 45x20

Leg Press 420x20 440x20 460x20 480(stack)x20 (30-60 seconds rest)
Stiff legged dbs 90x18 95x18 100x10

30 min LISS cardio

12/20/10

5x 15 second box jumps
5x 15 second wide stance squat jump
5x 15 second Burpee to jump
5x 15 second 35lb kettle bell pull through swings

100 Leg Raises split up with short rest (10-30 seconds)

 12/20/10

Seated calve raise 70x30,30,30,30,22 (I'm going to keep the weight the same next time and try to get all 5 for at least 30 next light day.)

Incline BB Bench wmup pushupsx10, 95x8 135x6
work sets 155x12 175x10 195x8 225x5 225x3 115x15 I am still taking it easy on the shoulder and am trying not to push it too hard. I am going to drop the weight on the 2nd to the last set and try to keep the last set the same weight next week)
Flat Bb bench 185x10 205x8 225x6 245x4 185x15 (These weights were pretty easy even with my shoulder being sore. Again I am trying not to push these too hard unless I feel 100%. If I gain a little size, great, but I just want to maintain as much as possible at this point.)

Close Grip Bench 155x12 175x10 195x8 155x15 (Had more in the tank, but this felt much closer to the weight I should be pushing.)
Parallel dips 0x12 45x10 70x8 0x20 (same with this except the first set will be with a 25 next time.)

Upright Rows 65x20 75x15,15 (The weight needs to be at least 75 next time on this.)
Rear laterals 15x20,20,20 (I may try to go to 25's on this next time as well.)

12/18/10



4 sets of 15 sec light bb clean and press
4 sets of 15 sec 35 lb one arm kettle bell clean and press
4 sets of 15 sec 35 lb two arm kettle bell clean and press
4 sets of 15 sec 25 lb medicine ball swing, slam, burpee, close grip pushup
4 sets of plyometric push up on medicine ball (left hand on, push-up and explode, land with both hands on, push-up and explode, land with right hand on, and repeat in reverse.)
Finish with 200 crunches

12/18/10



Standing Calves 90x11,15 110x12 130x11 140x8

BB Squat wm ups 0x8 barx8 135x8 185x6 225x4
work sets 245x12 265x10 285x8 335x6 355x6 265x15
Leg Extensions 120x15 135x12 160x10 180x8 120x20
Seated Leg Curls 40x15 50x12 65x10 80x9 50x20 (This is a weird machine. You really have to concentrate on the movement or you're just moving the weight. After lightening this up I felt the exercise much better.)

Cross Cable Lat Pulldowns 95x20 110x15 125x15 *This was a little be of an experiment. I used one of the "functional trainers" (The one that you can position the arms up or down and you can do cable crossovers with.) Anyhow I grabbed the handles with the opposite arm so that my arms were crossed at the beginning of the movement. I then pull the handles apart and finish like I'm in a double bicep pose. Incredible contraction and a great movement for this light workout.
Cross Cable Rows 90x15,15,15 *One unique thing my gym has is on the low cable row there are two pulleys. With these you can cross your arms and do a similar move as I described above, but for a row.

Hammer Machine Preacher Curls 45x15,15,15
Concentration Curls 25x15,15,12

30 minutes of LISS Cardio

12/16/10

Seated Calves 65x35,35,32,30,30

Seated Front Shoulder Press wm up barx15 (front to back) 95x10
work sets 135x10 145x8 155x6 165x4 135x15 (these were done in a power rack starting each set from the lowest position)
Arnolds50x12 60x10 70x5 50x15

Chest Press Machine 120x20,18,15 (although I may be a wuss, This machine is heavier than the weight suggests)
Cable Flyes 25x18,18,15

Tricep pressdowns 40x20 50x18,15
Over Head tricep extentions 45x18,18,15

30 min LISS cardio

*abs in PM with circuit

12/14/10

5 min of crunches to warm up

Each exercise is done for 15-20 seconds with 40-45 seconds rest
2x35 lbs Kettle bell Clean and Press
2x35 lbs kettle bell Renegade Rows to push-up
2xSquat Jumps
2xSquat Jump in to pull up
2xBear crawl with 35lb Kettle bells while dragging feet on pad
2xalternating Lunge jumps
2xburpees
1xburpess to squat jump

post workout supplements/before bed
Creatine/Glutamine/Beta-Alanine/No-supplement/HMB

Standing Calves 90c12,12,12,12,12 (used my squat machine at home. Much heavier than at the gym. Wore wrestling shoes and concentrated on standing on the big toe for the contraction)

Deadlifts wm ups 135x8 185x6 225x2 275x2
work sets 315x10 365x8 425x6 435x5 315x15
BB Rows 170x10 185x8 245x6 255x6 185x15
Pullups 0x12 10x10 25x8 (I concentrated on form and contracting the muscle more. bicep tendon is a little sore)

BB Curls 45x20 65x12 75x10 45x25 (went light and concentrated on feeling the muscle due to the tendon)
Reverse curls 45x12 45x12 45x12 (again went very light)

Leg Press 430x18,18,18,18 (superset)
Stiff Leg Deadlifts 185x15,15,15

cardio 30 minutes on treadmill @ 120 bpm

30 of LISS Cardio x2 on Up days

30 of LISS post training on down days and 10-15 minutes of HITT training later in the day

9 Quadracarn daily

Seated Calves 65x30,30,30,25,23 (1 minute rest)

Incline BB Bench 135x12 155x10 185x8 215x6 225x5 135x18 (Shoulder felt good, but I'm still staying fairly light and using a slower cadence. Again all heavy work is done with 2 minutes rest)
Flat BB Bench 155x10 185x8 225x6 235x5 155x18 (Was going to switch to machine, but I trained at home and everything felt good so I stayed with bench and just made sure I used good form and a controlled cadence).

Close Grip Bench 135x15 155x12 175x10 135x20 (Again I stayed light, but I just switched back to these. I was a machine due to joint soreness.)
Dips 0x12 25x10 55x12 0x20 (55 felt too light. I may add 20 next session)

Upright Rows 70x15,15,15 (again all light training is done with less than a minute rest.)
Rear Laterals 15x15,15,15 (Also each rep is squeezed to accentuate the contraction.)

Leg raise 3x30

30 minutes treadmill @ 120 bpm

• Just added two 30 minute LISS cardio sessions on my "UP" Day. One first thing in the morning on an empty stomach in order to further deplete glycogen and burn some more fat and the second later in the day or before bed to start depleting and burn some calories. These sessions are done at below 120 bpm.

• On my "Down" Day I'm doing 30 minutes of cardio post workout. Later in the day I'm doing 10-15 HIIT intervals in place of cardio. I'm going to alternate between kettlebell work one day (cleans, swings, etc.) and Plyometrics the next. This will further deplete glycogen and will also kick the metabolism up a notch.

Standing Smith Calve raises 55x15,15 60x15,15 65x15 (These are controlled reps with a good pause at contraction and at the stretch. My speed on these is like a piston, fast on the positive and slower on the negative. 1-2 minutes rest between sets)

Squats warmup bodyweightx15 135x8 185x6 225x2
work sets 245x12 275x10 315x8 335x6 245x20 (I went lighter and concentrated on feeling the muscle. I went slow on the negative and paused at the bottom of each rep to help get the mind muscle connection. It felt light so I will do an extra set of 4-6 next time. 2 minute rest between sets)
Leg Extensions 115x15 135x12 155x10 170x8 115x20 (2 minute rest between sets)
Seated Leg Curls 35x15 45x12 55x10 65x8 35x20 (I went very light on these as the machine is a little odd and I wanted to make sure I was contracting the muscle and not just moving the weight. Last session I went twice as heavy, but I don't think I got as much out of it. Reps on this were done very deliberately. The machine has the pad where you move the weight at your ankle so the rear of your food is pushing the weight as opposed to most machines where the weight is closer to the calve. 2 minute rest between sets.)

Lat Pulldown machine 155x15,15,15 (less than 1 minute rest)
Seated Rows 80x16,16,16 (less than 1 minute rest)

Preacher Curls 45x16,16,15 (less than 1 minute rest)
concentration curls 17.5x20,15,15 (less than 1 minute rest)

Crunches 30,30,30 (less than 1 minute rest)