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January 4, 2016 Chest and Triceps

I started my run toward the 2016 Michigan State Championships today. I went to the gym at 6 am with my friends and training partners Chris Nortley and Donnie Cline. I had my mind filled with thoughts of how I want this prep to go. I promised my dying Mother that I would call it a career after this year because I will have been at it 29 years since my first show and that is a long time. This sport isn’t easy on the body. My goal is to win my class at least and maybe kick ass in the open class as well. I am motivated to go all out this year. I am starting out in a much better spot. I weighed 255 lbs at 9% bodyfat. This is the leanest I have ever started a show prep for sure. I have all my abs and vascular legs so I am really looking forward to prep. My good friend Bill Tocco at War Room Nutrition is running my nutrition. I know, I am a diet coach, but we all need someone else making those decisions. My good friend Justin Harris at Troponin Nutrition did my Michigan Prep last year and was on point. My body faded due to high stress down the last week. Justin is super busy with a huge roster of clients so I don’t like bothering him. Bill got me in my lifetime best shape last year and we are gonna give it hell to try to do some damage at the MIchigan, Team U, and Masters Nationals. I am thrilled to be back on the diet.

Chest and Tricep Session

Incline Barbell Press 1 x [email protected] 1 x [email protected] 1 x [email protected], Drop [email protected], [email protected], [email protected]

Machine Chest Fly [email protected], [email protected], [email protected], [email protected]

Hammer Strength Decline Press [email protected] plates, [email protected] plates, [email protected] plates, [email protected] plates

Cable Crossover [email protected], [email protected], [email protected], [email protected]

Machine Dips 4 x [email protected](240 lbs)

Rope Pushdown [email protected], [email protected], [email protected], [email protected]

Overhead Rope Extension [email protected], [email protected], [email protected], [email protected]

Abs- Various movements 15-20 reps controlled 8 sets.

20 mins treadmill @125 BPM


Meal 1:

5 whole eggs/3 whites

2 pieces Ezekiel Bread

Meal 2:

55 gram whey isolate

3/4 cup oats

1 tablespoon natural PB

Meal 3:

8 oz turkey

salad w/red wine vinegar

3/4 cup brown rice

1/3 cup almonds

Meal 4:

55 grams whey isolate

3/4 cup oats

1 tablespoon natural PB

Meal 5:

8 oz fatty fish

6 oz sweet potato

salad w/red wine vinegar and macadamia nut oil

Meal 6:

55 gram whey isolate shake

3/4 cup oats

1 tablespoon natural PB

Meal 7:

28 grams whey isolate

1 tablespoon natural PB