ScharpFitness

5/19/17 BW-160.6 2 Days Out Training- Light pump work for back. Diet- 8am- 2 fat burners, 525 mg of dandelion root, 3 eggs, serving of amino acids 1pm- chicken and peanuts, 2 fat burners, 525 mg of dandelion root 3pm- pre workout 6pm- chicken and peanuts, amino acids, almonds, red pepper Before bed- 2 spoonfuls of PB, protein shake Review- I’ll do a complete recap after the shoot.

5/18/17 BW- 160.6 3 Days out Training Warm Up- 15 Pull ups 15 push ups Exercise- 5 sets Pause Bench- 3:115,125(plus chains)x4 Exercise- 6 sets Heavy DB Incline- 6:60x3 Superset- 4 rounds Incline Fly's- 15:25x4 3 sec negative Incline DB Curls- 10:25x4 Hammer grip Triset- 6 rounds Chin Ups- 8 DB Pullovers- 8:80x6 Lunge 10 Minutes: weighted jacket Abs- 4 rounds Ab Rollout- 15 Back extension-10 Lying Leg Raises-15 Review- Intensity of my workouts are starting to come down a little bit in order for my body to recover and fill out some. Still no lunges today. Body Weight is up this morning but last night I ate a lot of peanuts so it was to be expected. I’m not too worried of my weight now, as much as making sure that I look as tight as I can. Will probably stay away from carbs again today. Dinner will be tricky however because I won’t be home to eat. Diet- 8am- 2 fat burners, 525 mg of dand

This morning, weighing 160. First Day of my cut, BW around 185-190        *Both are unflexed  5/17/17 BW- 160.0 4 days out Training- Warm Up- Just stretch Calves Exercise- 10 sets, 60 sec rest Heavy Squats-3: 135, 155, 185, 205x5 Superset- 5 rounds Leg Curl- 10 each leg: 25 5 sec negative Stiff Leg DL- 10: 135 Tri-set- 5 rounds Dead stop Front Squat- 5: 115 Leg Press- 5: 270 Leg Ext.- 10 each leg: 25 5 sec negative Lunge 10 Min:20 pound vest Abs- 4 rounds Back Extensions w/ vest-20 GHD crunches w/ vest-20 Review- Bodyweight hit 160.0 today so I’m pretty hype. Will continue to keep my veggies cut until Thursday or Friday. This week has been pretty low carbs, but I can’t wait to see how I fill out after i “carb load.” And I use that term very loosely. Still trying to determine which carbs I should use but I guess I’ll have to figure it out soon! Goin

5/16/17 BW-162.0 5 days out Training- Warm Up 15 Pullups Bench bar 15 Exercise- 10 sets, 60 sec rest between sets Wide grip bench-10:125x10 Superset- 5 sets Incline DB Fly's- 10:25x5 Super deep stretch, 3 sec at the bottom DB Pullover- 12:55 Super deep stretch Superset- 4 sets 1 Arm DB Row- 8 each arm:55x4 Cable Crossover- 8: Red Bands HIIT- 4 rounds Banded Bench-95 plus red bands: fail Wide grip pull-ups- fail FS- 5: 135 Abs- 4 rounds Bicycle Crunches- 60 Hanging Side Raises- 20 Review- First day of Dandelion root and I can already tell that it’s starting to help me tighten up a little bit. Bodyweight down to 162 this morning so I am feeling very confident that I can hit 160 by this weekend. Diet- 8:30 am- 2 fat burners, 2 dandelion root pills(1,050mg), 3 eggs 1pm- 2 fat burners, ground Turkey, almonds/walnuts 3pm- Pre Workout 6pm- ground Turkey, almonds, red peppers Before bed-

5/15/17 BW-164.2 6 Days out Training- Warm Up- 30 Band Pull apart 30 Band Tricep Ext Exercise- 6 sets Shoulder press-3x5(85,95,95), 3x3(105x3) Superset- 5 sets Dips- 12 Lying side Raises- 12 each arm:20x5 Triset- 5 sets Behind the neck press-6:70x5 Side Raises- 8:20x5 Upright Rows-8:70x5 HIIT- 4 rounds Box toe taps- 30 sec Bench jumps- 10 BW Squats- 20 Abs- 4 rounds Toes 2 bar-15 GHD abs-20 Weighted Crunches-25 Diet- 7am- 3 Fat burners 12pm- 3 fat burners, Grilled Chicken, almonds 6pm- Grilled Chicken, almonds, red peppers *Drink 1 gallon with 2 scoops of amino acids throughout the day

5/14/17 BW- 167.0 7 days out Training- Flexed, 167 BW Unflexed, 167 BW Weighted Running/Lunges, as long as possible Review- I pigged out and slipped up this weekend. But how often are you gonna get to go to your Mom's wedding? So I am disappointed that I let myself eat as much as I did this weekend but I don't think it will ruin my photoshoot by any means. I believe that my weight will drop back down pretty quickly. I am one week out so it’s pretty exciting. With that being said, this week is crunch time. I plan on putting in more cardio in order to try and help drop that added weight quicker. My diet will also be changed up a little up throughout the week. I still look decently defined so I believe that I’ll look good in a week. It’s all about how I look and I think that’s gonna be the most important thing. Week Plan: 1 gallon of water per day Sun through wednesday, cut veggies from 1 meal (probably dinner) Thursday through Saturday

5/5/2017 BW- 161.8 16 days out Training- Warm Up- Front Squats- 4x3:135 Exercise- Deadlift- 5, 5, 3, 3: 225, 275, 300, 315, 315 Superset- 5 sets Bent Over Row- 5: 115x5 Wide Grip Pullups- 10 Superset- 5 sets Straight Arm Pulldown- 10:20x5 Bent Over Fly's- 10:15,15,10,15 Superset- 5 sets Lat Pulldown-10: 90x5 Chest supported DB row-10:30x5 Superset- 3 sets BB Shrugs- 15:135 Arnold Press- 10:30 Competition HIIT- 4 Rounds(11 minutes) Deadlift-10:135 Box Jumps-12:6 boxes Squats- 12:135 Abs- Hanging side raises-20 Woodchoppers-20 Diet- Gonna be tricky because of my Mom’s wedding this weekend. Will update the blog on Sunday with everything eating wise. 7am- 2 fat burners 1pm- Ground chicken (12 oz), can of green beans, a couple almonds 7pm- Don’t know yet No spike *I’m doing this so that I am fasting from dinner time Friday night all the way until Saturday morning.