“Every day is a journey, and the journey itself is home.”
~Matsuo Basho

My motivation and drive during this prep has been of good balance; neither too high nor too low. I guess having 25 shows under your belt will do that to you. I pretty much know what to expect from myself and now in my 29th week of prep, I feel like I can go for another 29 weeks. I feel right at home and very comfortable.

Weight
Start of Prep: 12/06/10 – 206.5lbs.
6/22/11 – 174.6lbs
Goal Weight: 160ish
*Note – Hit a new low yesterday of 174lbs.

Friday 6/17/11 – Upper body (heavy focus) 
Bench Press – 225 x 3, 3, 3, 3 *Heavy for me…I know sad huh? LOL!
Pec dec – 80 x 5, 5, 5
Bent Row – 235 x 5, 5, 245 x 5
1 Arm Pulldowns – 100 x 5, 5 *Absolutely love these!
Standing Military Press – 150 x 5, 5, 4
Tricep Pressdowns – 110 x 5, 120 x 2, 110 x 5
Barbell Curls – 110 x 5, 4, 4
Hammer Curls – 35 x 12 RP 4, 3 *Tendonitis acting up, so I went with a lighter weight.

Monday 6/20/11 – Lower Body (higher rep focus)
Smith Squats – 235 x 12, 10, 10
Stiff Legged Deadlifts – 275 x 12, 10, 10
Smith Machine Calf Press – 405 x 8, 8, 8
Decline Sit Ups – Bodyweight x 12, 10, 10

Wednesday 6/22/11 – Upper Body (higher rep focus)
Decline Bench Press – 195 x 12, 12, 12, 11
Seated Cable Rows – 165 x 12, 12, 11
1 Arm Pulldowns – 85 x 12, 12
Upright Rows – 105 x 12, 11
Rear Flys (on pec dec) – 50 x 12, 12, 10
1 Arm Tricep Pressdowns – 40 x 12, 10
Cable Curls – 62 ½ x 12, 12, 10

Cardio - LISS (light intensity steady state)
6/17 – 60 min am/55min pm
6/18 – 55 min am
6/19 – 60 min am
6/20 – 60 min am
6/21 – 30 min am
6/22 – 30 min am/30 min pm

*Note – Tomorrow morning I’m going for 120 minutes straight just because I want to go out of my comfort zone and be unconventional :-P

Progress Pics – 6/22/11 (12 ½ weeks out)
 
You dig the tan?!
 
Getting closer :)

Until my next blog keep training hard, smart and naturally!