My favorite session of the week is always push day:

Dips:
Set 1: 90 lbs x 11 reps
Set 2: 90 lbs x 10 reps

Incline Smith Press:
Set 1: 185 lbs x 8 reps
Set 2: 185 lbs x 6 reps

Pec Deck:
Set 1: 255 lbs x 9 reps
Set 2: 255 lbs x 8 reps

Shoulder Press:
Set 1: 90 lbs/side x 7 reps
Set 2: 90 lbs/side x 6 reps

Rope Pushdowns:
Set 1: 110 lbs x 10 reps
Set 2: 110 lbs x 7 reps

Cable Lateral Raises:
Set 1: 40 lbs x 14 reps/side
Set 2: 40 lbs x 14 reps/side

Skull Crushers:
Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 12 reps

Strength is staying remarkably consistent, so I’m hoping that means I’m holding onto most of my muscle while the weight continues to drop. Energy was solid throughout the workout, and my chest was left with a great pump.

Lunch was the usual 40 minutes on the elliptical while catching up on some wrestling.

I’m not nearly as tired as I was earlier this week, which is a welcome change. I’ll need every ounce of that energy for another posing session tonight.

One thing this first show prep has taught me is that simpler is often better.

The biggest training change has been dropping to two hard working sets per exercise. My tendons have never been happier, recovery has improved, and my time in the gym is shorter. Big W.

The biggest lesson, has been nutrition. Tracking my food, finding a handful of easy, high-protein meals, and building everything around my macros has completely changed my physique. If you’re consistent with lifting and nutrition, building muscle becomes much easier.

Notes

  • Weight at 160.2 lbs