As I mentioned this morning, it was a busy weekend. The WBFF held two fantastic events this weekend, an amateur event in Providence and the big Pro/Am event in London. Congrats to all the competitors and those of you that attended or watched on pay per view making the events such a huge success. The WBFF puts on a great show and the images of the event & competitors this weekend are certainly inspiring. It was a huge dose of motivation for me and Mallory to work as hard as we can each day leading up to the event.
We trained hard this weekend and though we continue to cut back our food intake as we get closer and closer to the show, I did increase my calories and carbohydrates on Saturday. Instead of eating at a deficit, I ate more calories and increased my carbohydrate, after I started the day with a strong shoulder training session of course:
A1 Military Press 10 sets 6-10 reps
B1 Reverse dumbbell fly 4 sets 8-10 reps + drop set
B2 Anterior raise 4 sets 8-10 reps + drop set
C1 Upright dumbbell row 4 sets 8-10 reps + drop set
C2 Seated rotating dumbbell shoulder press 4 sets 8-10 reps + drop set
D1 Reverse garhammer 8 sets of 15
D2 Seated dumbbell hammer curl 8 sets of 8-10
D3 Seated lateral raise 8 sets of 8-10
Food: After the training I consumed 3,000 calories in 6 meals, increasing my carbs to 30-35 percent for the day to approx 250 g. I went back to a deficit on Sunday and plan on staying at a deficit the rest of the week.
Sunday we also took the time to document our training with a photo shoot. Kenneth Yoder & Damien Thompson – followed us through a grueling dynamic cardio training session and snapped some raw shots of us working toward our goal. I want to extend big thank you to both Kenneth and Damien for supporting us on our Journey to the Stage. We will add some of the photos to the fundraiser page gallery and the dustnnelson.com sites
Sundays Training: You can see the pictures, but this is what the program looked like on Sunday.
5 sets each
A1 Trap bar dead lift 10-12
A2 Pivot press 20-25
A3 Leg press 30
A4 Reverse grip dumbbell chest press 20-25
A4 Backward leaning sled drag 30m
A5 Incline reverse rope crunch 20
Finishing with 3 sets of 10-12 drops sets of cable bicep curl. Took just over an hour and was a big challenge.
Once again thank you for all the support and encouragement. We are still working toward our fundraising goal and would love your support. To donate to our charity please click this link below –
Have a great day!