Its been a while since I posted here, I've been focusing on my art
work and some other fitness related projects. I plan to compete in
2008, and would like to qualify for the NPC team universe in NYC. This
means qualifying first with a regional event, so I'm looking at
competing some time in the spring- early summer. The NPC event list
for 2008 wasn't up last time I checked so I'm not sure when the exact
date will be, I will let you know though.

Why the decision to compete again, I've been having this nagging
feeling of wasting my talent, and I definitely don't want to look back
and think what if, so I'm going to see how far I can take my body.

For the next 10 weeks I'm going to be adding muscle mass and strength,
focusing on bringing up my overall size (particularly in the thighs,
calves and delts). Here is the workout program that I put together for
the next 10 weeks:


Training done 4 times a week on Mon, wed, fri and Sun.

Mon
Modified deadlifts (done every 3 weeks) 3-4 warm ups/ 1 work set 10-12
reps


Wed
back/delts
straight arm cable pulldown 2-3 warm ups/ 1 work set 5-8 reps
neutral grip lat pulldowns 1 warm up/ 1-2 work sets 6-8 reps
bentover row barbell or t-bar row 1 warm up/ 1 work set 6-10 reps
one arm dumbbell row 1 work set 8-12 reps
wide grip bent row 1 work set 5-8 reps

side dumbbell raise 2 warm ups/2 work sets 6-10 reps
alternated with
cable upright row 2 work sets 6-8 reps
overhead smith machine front press 1 warm up/ 1 work set 5-8 reps
shrugs barbell 1 work set 10-15 reps


Friday
chest/biceps/triceps
incline smith machine chest press 2-3 warm ups/ 1-2 work sets 4-6 reps
flat bench press barbell 1 warm up/ 1 work set 6-8 reps
incline dumbbell fly 1 work set 7-10 reps
negative dips 1 work set 5-6 reps

barbell curl 1 warm up/ 1 work set 6-10 reps
triceps pushdown 1 warm up/ 1 work set 8-10 reps
under hand grip biceps pulldown 1 work set 10-12 reps
pullover and press ez bar 1 work set 7-10 reps


Thighs
Legs
Leg extensions 2-3 warm ups/ 1-2 work sets 10-20 reps
-pre-exhaust with-
smith machine squats 2-3 warm ups/ 1 work set 8-10 reps
wide stance barbell squat 1 work set 12-20 reps
Hack squat or leg press 1 work set 10-20 reps

seated leg curl 1 warm up/ 1-2 work sets 6-8 reps
glute ham gastroc raise 1 work set 6-9 reps

standing calves raise machine 1-2 warm ups/ 2 work sets 10-20 reps
single calves raise 1 work set 10-15 reps



I will make use of intensifying techniques such as drop sets, forced
reps, negatives, cheating reps, static holds, rest pause, etc. to beat
up each muscle group to the max.

Nutrition wise I'm aiming for 5 to 6000 cals a day broken down into
5-6 meals. Protein intake about 200-230 grams.

Strength wise I'm aiming to get up to or close to my previous high
strength levels as that is what produced the best progress for me.
I'll be posting my workouts here to keep you in the mix.