MAR. 30 – DE SQ/DL

Hip Abduction Machine – 50x3x15
Hip Adduction Machine – 50x3x15
Hip Extension on Multi-Hip Machine – 50x3x10
Low Back Ext. Machine
200×10
250×10
300×10
Crunch Machine – 80x3x10
Seated Calf – 250x3x10

MAR. 28 – ME BP

Rotator Cuff Work
BP
45×5
95×3
135×3
185×3
225×3
275×3
315×1
365×1 <-- add 4 boards 405x1 405x1 Super Set
Lat Pulldowns – 110x3x10
Clay Lats – 110x3x10
Pulldowns behind neck – 110x3x10
Shoulder Horn – 20x3x10
Pressdowns – 70x3x10
DB Shrugs – 100x3x10
Sled Dragging – 45lbs x4 trips alt. forward & backward

MAR. 26 – ME SQ/DL

Flexibility & Mobility Work
DL
135×5
225×3
315×1
415×1 <-- add belt 495x1 <-- add Metal Deadlifter w/straps down 550x1 <-- straps up 600x1 45° Hypers w/DB - 60x3x10 GHR w/light band - 3x10 Pulldown Abs - 100x3x12 This was my first time deadlifting in seven weeks. The last time was when I injured my back. 600 felt easy and it will be my opener at AAPF Nationals. This is 50lbs under my normal opener, but I am playing it safe since I haven't been pulling in order to make sure my back heals properly. The lighter bodyweight made it easier to get down to the bar in my deadlift suit. Ultimately being lighter should help my deadlift.

MAR. 25 – DE BP

Rotator Cuff Work
DE Floor Press w/tripled mini bands & 3 boards
225x3x3
275x3x3
MM 5 Board Press
335×3
365×3
405×3
Grappler Shoulder Press
35×10
45×10
55×10
Overhead Band Tricep Ext. w/green band – 3×20
DB Rows – 140x3x8
DB Curls – 55x3x10
Band Pull Aparts w/mini band – 3×15

MAR. 23 – DE SQ/DL

Flexibility & Mobility Work
Super Set
Lat Pulldowns – 90x3x10
Clay Lats – 90x3x10
Behind Neck Pulldowns – 90x3x10
DE SQ w/green bands – 325x5x3
GHR w/green band – 3×10
45° Hypers w/doubled green band – 3×10
Lying Leg Raise – 3×15

MAR. 23 – Cardio

Semi Recumbent Bike – 30 min.
AM Bodyweight = 242.5lbs
I am now down to competition weight. I plan on dropping 2 more pounds. My scales are fairly accurate and if I drop 2 more pounds, I won’t have any problems making weight on any scale. My fasting blood glucose levels are improving as well as my blood glucose levels throughout the day. I am riding my exercise bike 6-7 days a week. My health and my training are both doing well.