I will be competing in the Jimmy Coby Classic, which is 12 weeks away. I currently weigh 160 lbs and am 5 ft 10 inches tall. I’ve attached some “before” pictures.

I weighed 160.8 lbs this morning. We did a chest workout today. The exercises, amount of weight, and number of reps are as follows:

DB Pullovers
25 lbs x 35 reps
32.5 lbs x 20 reps
45 lbs x 15 reps
73 lbs x 5 reps

Ab Machine (*Bar weight not included)
25 lbs x 30 reps
50 lbs x 15 reps
75 lbs x 10 reps

Bench Press
45 lbs x 30 reps
90 lbs x 15 reps
145 lbs x 8 reps
195 lbs x 5 reps
205 lbs x 5 reps
225 lbs x 3 reps (I did a 4th rep, but it was assisted)
145 lbs x 8 reps (We used chains)

Crossover Mach. Decline
20 lbs x 10
40 lbs x 10
50 lbs x 10

Crossover Mach. Crunch
? lbs x 20 reps
? lbs x 20 reps
? lbs x 20 reps
? lbs x 20 reps
150 lbs x 15 reps

I did 45 minutes of cardio after the workout. It consisted of a fast jog for 1 minute and rest of 30 seconds. I felt pretty crappy because I am consuming very few carbs. Lifting weights is still okay. Either way I did break a considerable sweat considering it was a really cool morning.

My Diet for today will contain 2332 calories, 335 grams of protein, 121.8 grams of carbs., and 43.2 grams of fat.

I just completed my afternoon cardio session. I did 1.5 miles of sprinting the straights and walking the curves of a 400 meter track. Afterwards I did 15 minutes of cardio jumping between the punching bag, jump rope, and ab exercises. I felt a lot better during this cardio session. I stuck to my diet, so it was probably the brown rice and the old fashioned oats that gave me the energy I needed. My calves feel a little sore, so I may mix in some biking or elliptical machine to give them a break.

My morning weight was 158.6 lbs. This morning we exercised our arms.

90 Degree Preacher Curls
26 lbs x 30 reps
36 lbs x 25 reps
56 lbs x 25 reps
76 lbs x 5 reps (last 2 were assisted)

Concentration Cable Curl (each arm)
20 lbs x 12 reps
30 lbs x 10 reps
40 lbs x 6 reps

Cable Tricep Extensions
40 lbs x 30 reps
60 lbs x 18 reps
80 lbs x 10 reps
100 lbs x 10 reps
130 lbs x 6 reps

Dips
BW x 30 reps
45 lbs x 15 reps
90 lbs x 10 reps
---Drop Set----
135 lbs x 8 reps
90 lbs x 8 reps
45 lbs x 8 reps

Forearm Curls (Over and then Under)
16 lbs x 30 reps
26 lbs x 15 reps
26 lbs x 8 reps

For my morning cardio I jogged for 25 minutes and for my afternoon cardio I biked for 25 minutes.

I consumed 2178 calories, 334 grams of protein, 70.8 grams of carbs, and 45.2 grams of fat (added a banana) today. I also drank a little over a gallon of water.

I forgot to mention that I had a banana before my morning cardio and I felt a lot better!

Just checking in to say that I wish you the best of success in your upcoming competition. This takes a tremendous amount of dedication and discipline that I'm sure will benefit all areas of your life.

Looking forward to watching your progress.

Andres is training with me at the Lil Diesel Gym. He just did our last powerlifting meet with us for fun and won his class. He is very strong for his size so it will be an interesting journey for him!

Good luck...you are in great hands if you are training with Kevin!

Today was an "off" day, so I just did cardio and worked on my poses. I jogged some local nature trails for about 45 minutes. I stopped half way through to appreciate the scenery and to sprint up and down a step hill. I kept to my diet, but I missed my last meal. It was already near 9 and I didn't want to eat it right before bed. Because of the skipped meal I only consumed 1482 calories, 241 grams of grams of protein, 44.8 grams of carbs, and 29.7 fats.

On Thursday we had a great leg workout. We hit back squat hard and heavy and I think this will do for my quads. My weight that morning was 158 lbs, which is an avg loss of 3 lbs per week. I expect this to slow soon.

Seated Leg Extension:
Weight x Rep
25 x 30
50 x 15
75 x 10
100 x 10

Back Squat
45 x 20
135 x 15
225 x 8
315 x 4 (I didn't go low enough)
365 x 0 (Dropped)
315 x 2 (didn't go low enough)

My max is 315 and I hadn't done squat in a while. I should have used less weight I just didn't want to complain.

Inverted Leg Press
100 x 30
200 x 15
300 x 8
400 x 4

Seated Leg Extension
45 x 12 (pause at the top)
45 x 15 (pause at the top)
45 x 10 (pause at the top)

For cardio I walked briskly for 35 minutes. Later that day I walked again for another 35 minutes.

I overslept and miss the morning workout. I made it up in the afternoon. My weight in the afternoon was 158 lbs.

Seated Shoulder Press (Smith Machine)
45 x 30
75 x 15
105 x 8
115 x 4

Seated Front Shoulder Raise
16 x 30
26 x 10
26 x 10
36 x 5

Seated Side Shoulder Raise (Each Arm)
10 x 15
15 x 8
15 x 8
25 x 4

Bent-over Rear Shoulder Raises
5 x 30
10 x 15
15 x 8
25 x 4

Cable Crunches
50 x 15
50 x 15
50 x 20

I missed both the morning and afternoon cardio today. I kept to my diet all week. It was more difficult this week because the company provided lunch Thursday and Friday. I stuck to my guns and I felt good about it.

Saturday is an off day, but I did do two cardio sessions. They both were interval training around a track. They were both only 25 minutes each and the intensity wasn't that great, because I am wanting my legs to recover from our Thursday leg workout. Today is also a day off from the diet, which is a great pleasure.

Sunday was another off day. I hit cardio hard with a intense 45 minute cardio session running intervals at some local trails. My quads were burning and I was happy. The heat was kind of a bother, but my body had a good amount of energy. I weighed myself and I am up to 159.6, which is 1.6 lbs higher than Weds. This is probably from all the delicious food I ate Saturday. I cut my calories by 120 each day for these next two weeks and will dial up the cardio intensity. I want to keep an avg. of 1.5-2.0 lbs of weight loss per week. My meals for the week are all prepared and I replenished my supplements. I just have to keep consistent and keep my eye on the goal. I am 10 weeks out from the competition.