Well, bulking didn't go as planned.

I managed to peak at 235, but have since settled at 225. Lots has happened in life ... enough to sidetrack my off-season mass plan ... But now things have calmed (well, at least a little) and I have to look ahead and start to pull it together if I want to give a good show in late August (yes, I still plan to compete).

The next 4 weeks or so will be spent try to add a little more muscle to my frame before the slide into deep LC begins again.

If I achieve a low enough bodyfat % well before my target date, I may add in a short term bulker to pump things up again. We'll see.

I am back in touch with my bodybuilding buds, and we are doing some hanging out, and they are going to help get me ready ... as well as motivate me since they have been on stage before. Plus, they tend to call me names and that sort of thing.

I have well over 6 months to pull this off, and I am in decent condition now (pictures and measurements coming soon), so I have a little room to experiment in my preparation.

WORKOUTS

As far as workouts go, I am training 4x per week on weights ... cardio is 20 mins of moderate intensity work after weights.

The schedule looks like this:

Monday = Back Day
Pull-ups: 5 sets x 6-8 reps
Rows: 4 sets x 6-8 reps
Pullovers: 3 sets x 12 reps
Hammer Strength Rows: 3 sets x 15 reps
Shrugs: 3 sets x 4 - 8 reps

Tuesday = Chest Day
Bench Press: 5 sets x 6-8 reps
Incline Press: 4 sets x 6-8 reps
Flyes: 3 sets x 12-15 reps
Cable Crossover: 3 sets x 15 reps
Dips or Push-ups (alternate workouts): 3 sets x Failure

Thursday = Leg Day
Leg Press: 5 sets x 6 - 8 reps (usually single leg press)
Hack Squat: 4 sets x 6-8 reps
Leg Extensions: 3 sets x 12 - 15 reps
Romanian Deadlifts: 4 sets x 6-8 reps
Leg Curls: 3 sets x 12 - 15 reps (usually seated or standing)
Calf Raises: 3 sets x 12 - 15 reps (usually standing0
Wall Squats: 3 sets x Failure

Friday = Arm Day

OK, arm day is a bit funky. I train them using supersets, since they got beat up by heavy work early in the week on chest and back days.

SUPERSET #1: 3 sets through, full rest between supersets, 6 reps of each exercise ... Close grip bench press --> Skullcrushers --> Close grip bench press

SUPERSET #2: 3 sets through, full rest between supersets, 6 reps of each exercise ... Barbell Curl (usually the EZ bar) --> Reverse Curl --> Barbell Curl

On Wednesdays, and sometimes Sundays, I will do cardio and abs. I do 20 mins moderate cardio followed by abs ... 4 sets for uppers, 4 sets for lowers, and 2 sets for obliques.