Well, went in with a vengence today after yesterday's crappy day. I was so determined that I would not let happen today what happened yesterday. I was mentally prepared for a great workout today, started preparing for it last night as I should. Even got it in in my alloted timeframe. Only 3 more workouts to go. Tomorrow is a rest day, but I am going to go in and hit abs from all angles, exclusively abs and nothing else.

Last night I finished up my final week preparation, the whole thing. I had the depletion stage done, but added the loading last night. I now have the full week laid out perfectly, timing, meals, exact calories, down to the letter. I want nothing to go wrong, take no chances after all this preparation. I want to go into this contest thinking I was at my best, and if I don't take a first place in my class, then it was not my fault, I was prepared. I want to look back and say I honestly couldn't have done anything better. This is all we can expect, to be at our best. We can do nothing about the competition, but we can be at our very best, and to that we have already won a big prize.

So, here is todays workout...shoulders/bi's/tri's(switched tri's and bi's today, usually do biceps first).

Shoulders

Side cable laterals
(warmup with 20 reps 20 lb. dummbbell)
sets....45x12,55x12,65x10

Seated rear lateral raises
sets...45x15,45x15,45x14

Standing Olympic bar militaries
Sets....100x10,120x4,120x3

Front EZ bar raises
sets...65x7

Seated dumbbell shrugs
Sets...85x20,90x17


Triceps

Upper cable pressdowns(close straight bar)
(warmup)...100x20
Sets...130x12,160x12,165x10

Power rack extensions
Sets....95x7,105x3,105x4

Cable kickbacks
Sets....45x10,55x9

Reverse grip pressdowns
Sets....110x10,110x10


Biceps

Single arm concentration curls
Sets...35x10,40x10,40x9

Seated incline curls(about 30 degrees..I love these)
Sets....50x6,55x5,60x5

Standing Olympic bar curls
Sets....100x7,115x4,115x3

*** Used Yu's method and posed between each set for as long as I could hold it. Really filled the muscle belly with blood. felt great!

Good workout, ready to hit abs hard tomorrow! I will not allow myself to have another day like yesterday!!! I was so down on myself yesterday, and that is not like me. Mental attitude is so imparitive to this stuff, and life in general.

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