ScharpFitness

4/30/17 BW- 165.2 21 Days out Training- Rest Day Diet- Diet- 11am- steak and eggs, sourdough toast, hash browns 2pm- chicken, lettuce, peanuts, beef stick Dinner: Salad (lettuce, chicken, green/red peppers, broccoli, Caesar dressing) 9pm- 1 Banana w/ PB and protein

4/29/17 BW- 162.4 22 Days out Training- Stretch Exercise- 10 sets Cable Curls- 10 Exercise- 10 sets Tricep Ext- 10 First 5 sets overhand, second 5 sets underhand Exercise- 4 sets Preacher Curls- 8 Bench Dips- Fail Lunge 200-400 M Abs Weighted Crunches- 25 Jump Mountain Climbers- 30 seconds Review- Lowest body weight thus far, ecstatic about a 162 bodyweight! Didn’t cheat last night and it was well worth it. Looking my best right now and I can’t wait to see what the next three weeks are gonna bring. Pumped to get off this deload week and get back to killing it. Timing is working out perfectly for May 21st! Diet- 12pm- Chicken, green beans, peanut 2-3pm- Baby Carrot sticks 7pm- Chips/Salsa, California Burrito

4/28/17 BW- 165.4 23 Days out Deload week Training- 5-10 Minutes stretches Calves Calf raises on leg press- 4x10 Toes pointed out Squats Front squat- 5x5:135 Get loose for DL Exercise 1- DL-5 sets 5 sumo:135 5 conventional:135 Fast Superset- 4 sets Cable Front Raises- 12 each arm:7.5 1 Arm seated row- 15 each side:22.5 Abs- 4 rounds Cable crunches-12 Hanging leg raise-15 Rowing intervals- 8 minutes 30 sec fast, 30 sec moderate Diet- 5am- preworkout 7:30- oatmeal w/ half scoop of protein 1- Grilled chicken, green beans, peanuts 6pm- will update Before bed- 1 banana w/ one scoop of PB

4/27/17 BW- 165.2 24 Days Out Deload Week Training- Exercise- 6 sets Incline Bench- 8: 115 Superset- 4 sets Cable Crossovers- 15: 12.5 Cross your hands High pin cable curls-8 Superset- 4 sets Incline DB Fly's- 12: 15 Deep AF Incline Curls- 5, 5 sec hanging twist, 5 more: 15 HIIT- 4 rounds Burpees- 10 Box Jumps- 20 Abs- 4 rounds Stick Twist- 50 Ab Rollouts- 15 Review- Lowest body weight thus far into the prep, so that’s pretty exciting. Fasting again today and then tomorrow I will probably have breakfast as a “high” carb day. .2 ounces away from goal bodyweight for this week. Feeling pretty healed up and ready for this deload week to be over. I feel that after this ends I’ll be able to drop to 160 much easier because my body will be pretty healed up. Feeling great! Diet- 5am- Pre Workout 12pm- Chicken (about 8 oz), green beans (half bag), peanuts 6pm- Chicken, Broccoli, sunflower seeds 9:

4/26/17 BW- 167.6 25 Days Out Deload Week Training- Exercise- 5 sets Squats- 8:135x5 Superset- 4 Leg Press- 5:200 Single Leg Calf Raise-10:200 Exercise- 4 sets Seated Leg Curls- 10:40 Exercise-4 sets Leg Ext- 10:40 Lunge 800 M Abs- 4 sets GHD Abs- 25 Back Extensions- 15 Review- Fasting until lunch today. Feeling my metabolism getting quicker so I hope that if I do this that I’ll wake up lighter tomorrow. Back to my original diet. I am feeling much fuller and I still look pretty decent. Knew my bodyweight wouldn’t drop as much this week since I decided to do the deload week. Hopefully this will make it easier to come back and drop weight now that my body will be slightly recovered. Diet- 5am- Pre Workout 1pm- 2 Chicken Breasts, Bag of Mixed Veggies, Peanuts 6pm- Will update 10pm- Banana with peanut butter

4/25/17 BW- 167.6 26 Days out Deload Week Training 5-10 Minutes of Stretching Calves 4x10 calves on leg press Toes pointed out Exercise- 4 sets Front presses- 5 Superset- 4 sets Lying Incline Side Raises- 10 Standing Side raises- 8 Superset- 5 sets One arm cross cable Lat raises-12 each arm: 12.5x3,17.5x2 Tricep Ext w/ rope-15: 42.5 Pull apart at bottom HIIT testing- 4 rounds Box Toe Taps- 30 sec Mountain Climbers- 30 sec Squats- 20 Abs-4 rounds Woodchoppers-15 each side Hanging Oblique raises-20 Lunge 400 Review- Lighter workload on my muscles today, preparing my body for this summer. Keeping the cardio high in order to try and keep my weight down. Look pretty tight this morning but went up a few ounces. Kinda expected this since I did not work out as hard. Diet- 5am- Pre workout 9am- Small bowl of oatmeal w/ cinnamon and pineapple 12pm- 2 chicken breasts, green beans (half a ba

4/24/17 BW: 167.0 27 days out Program 3 Training 5-10 Minutes of Stretching Calves 4x15 seated calf raises, 4x70 Exercise 1- Week 4 (Feet down)- 6x3:155,165,175x3,175(2) *90% of max or more, no less Superset- 2 sets Incline Bench- 8-12 135(8)x2 Chin Ups- 10 Get all 10 Lunge 800 M Took some steps in between, need to improve Abs- 4 rounds Cable Crunches- 25 Weighted Crunches- 25 Review- Gonna be doing a little bit of a "deload" week. This means that I'll still wokrout but I am going to take it much easier on the lifting part of things. Will keep cardio and abs the same, but will not do nearly as many supersets for my workouts. Doing this in order to prepare my body for summer and to hopefully let it recover a little bit before I start my summer workouts. Not ideal to be doing it during prep for my photoshoot, but the timing seems to be right. Just going off feel and it seems tha

Date- 4/14/2017 BW- 166.2 30 Days Out Training- 5-10 Minutes stretches Calves Calf raises on leg press- 4x10 Toes pointed out Exercise- 5 sets Bent Over BB Row- 5:115x2,125,135x2 Wide grip pull-ups-8 Superset- 4 sets Cable Front Raises- 12 each arm:12.5 1 Arm seated row- 15 each side:37.5 Superset- 4 sets Behind the neck lat pulldown- 10:70,90x3 Seated Row Grip Pulldowns- 10:70,90x3 Superset- 6 sets Seated Front Plate raises- 15:10 DB Shrugs- 10:55 Heavy, 5 sec hold Lunge 800 M Abs- 4 rounds Football Crunches w/plate- 30 sec Planks w/ knee taps- 45 sec Touch opposite hand to opposite knee Review- Knew I’d be a little heavier this morning from the two bananas last night but it was worth it. Feeling super tight and lean right now. Feeling in a great spot to hit 160 by May 21st. 6 pounds to go and I have four weeks to do it, less than two pounds a week. Diet- 5am- Preworkout 1pm-