Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Tucker and I have worked hard to improve my body composition over the last 4 months.  That journey is nearing its end and I will be sharing the results in a few weeks when we wrap things up.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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This process has been pretty eye opening for me in a lot of ways.  The picture above is me at 223lbs from a few weeks ago.  The feature image on this post is me today, at 217.2lbs – the lightest I have been in 8 years.  I have had a bunch of questions about what my training has been like on my bodybuilding days.  Tucker designed these to target my weak points.  While putting on muscle should have been difficult in a caloric deficit, I think we made some pretty awesome progress.  In spite of the diet and cardio, I have been able to consistently increase my weights each session and my body has definitely changed from a muscular standpoint. My legs are actually the exact same size as they were at 240lbs!  Here are a sample Upper Body and Lower Body “Fluff and Buff” session that I did this week.  To put into perspective the relative intensity here, I completed the upper session in 45minutes and the lower body session in 55minutes this week.  Short rests and lots of sweat!

Upper Body Push

1. Superset
   1. Incline Hammer Strength Press – 12/10/8/8
   2. Decline Hammer Strength Press – 12/10/8/8
2. Cable Flies – 15/12/10/10
3. Superset
   1. Machine OHP – 12/10/8/8
   2. DB Laterals – 12/12/12/12
4. Cable SA Front Raise – 15/12/10/10 (no rest)
5. Superset
   1. Rope Triceps – 15/12/12/10/10
   2. Machine Preacher Curls – 15/12/12/10/10

Lower Body

1. Standing Calves – 20/20/15/15/12
2. Superset
   1. Bulgarian Split Squat – 15/12/10/10
   2. Hip Circle lateral walk – 15/15/15/15 each way
3. Superset
   1. Seated hamstring Curls – 12/10/8/8
   2. SL RDL – 12/10/8/8
4. SL Leg Extension (no rest) – 15/12/10/10 each leg
5. Reverse Hack Squat – 3/4/5/6/7 plates x15 each set