Enforcer's Journey to Show #5

[Enforcer]

That's right- this is my official announcement and training thread for my 5th show- The Eastern USA's, November 5th, in NJ. I took off 2015 from competing in bodybuilding to make some improvements and just give myself a mental break. I have made great improvements in that time and have learned a lot about my body. This past Monday put me 12 weeks out and I could not be more excited. So login and subscribe to my thread because as always it is going to be balls to the wall intensity. Any questions any of you may have feel free to ask as I will be posting in here weekly. I am putting my heart and soul into this so get ready...

[Enforcer]

268

I have no end goal in sight- just plan to come in as shredded as I ever have for any show I have done.

[Enforcer]

Meal 1: 8 egg whites, 1 cup of oatmeal

Meal 2: 8 egg whites, 7 ounces of sweet potato

Meal 3: 12 ounces of bison, 3/4 cup uncooked brown rice, asparagus

Meal 4: 12 ounces of chicken, 3/4 cup of uncooked brown rice, asparagus

Meal 5: 12 ounces of flounder, 4 ounces of sweet potato, asparagus

Meal 6: 12 ounces of chicken, 3/4 cup of white rice, asparagus

Now as many of you know I am a NJ State Trooper and my schedule rotates every two weeks from days to night shift so it makes dieting even harder for me as far as timing my meals goes. Training isn't always at the same time every single day, thus I have to make adjustments to my meals. The white rice is always eaten as my postworkout meal, so I sometimes have to switch when the brown and white rice is eaten.

[Enforcer]

Animal Pak: 1 pack with Meal 1

Animal Omega: 1 pack with Meal 2

Animal Flex: 1 pack with Meal 6

Animal Nitro: 2 packs post cardio, 2 packs post training

Animal PM: 1 pack before bed

Universal Creatine: 10 grams pre and post training

Universal Glutamine: 20 grams post cardio and post training

Universal Uni Liver: 2 tabs with every meal

Universal Beef Aminos: 3 tabs with every meal

Universal NOX3: 6 tabs pre workout

Universal GH Max: 6 tabs before bed

Universal Red Hot: 1 pill pre cardio, 1 pill pre training

[Enforcer]

7:00 AM- Worlds Gym

1 serving of Red Hot pre

Cardio (fasted): 25 minutes on the stairmaster

Abs:
Weighted Crunches: 4 x 15
Sit Ups: 4 x 15

2 packs of Nitro and 20g of Glutamine post

[Enforcer]

2:00 PM- Worlds Gym

1 serving of Red Hot pre

Warmup: 5 minutes on the bike

Quads and Hams:
Leg Extensions: 2 warmups, 4 x 10-8, dropset x 20
Leg Press: 4 x 10-8, dropset x 20
BB Squats (2 second pause at the bottom): 5 x 5 with 315
Lying Leg Curls: 1 warmup, 5 x 10-8, dropset x 20

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

10:00 PM- Work Gym (night shift)

1 serving of Red Hot pre

Shoulders:
Standing DB Side Laterals: 2 warmups, 4 x 10-8, dropset x 20
Standing BB Press: 5 x 5 with 225
Seated DB Front Raises: 4 x 10-8, triple drop x 8,8,8
Cable Upright Rows: 4 x 10-8, double drop x 20,20

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

11:00 AM- Worlds Gym

1 serving of Red Hot pre

Cardio: 25 minutes on the treadmill (fasted)

Abs:
Lying In and Outs: 4 x 15
Seated In and Outs: 4 x 15

2 packs of Nitro and 20g of Glutamine post

[Enforcer]

6:00 PM- Worlds Gym

1 serving of Red Hot pre

Calves:
Seated Calf Raises: 1 warmup, 4 x 10-8, triple drop x 10,10,10
Standing Calf Raises: 4 x 10-8, dropset x 20

Back:
Reverse Peck Deck Flyes: 2 warmups, 4 x 10-8, dropset x 20
Standing Lat Pulldowns: 4 x 10-8, dropset x 20
Bent Over BB Rows: 4 x 8-6
One Arm DB Rows: 4 x 8 each arm
Rack Deads: 5 x 5

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

11:00 AM- Worlds Gym

1 serving of Red Hot pre

Cardio: 25 minutes on the treadmill

*I picked up a 6am overtime so the quick change in two days from nights back to days and having to get all my meals in put me on 4 hours of sleep so just hit cardio and then went home to eat and nap

[Enforcer]

Decided to weigh myself already just to see where I was at. I am already down to 259 so that's 9 pounds in just 4 days. I am still feeling full and my strength hasn't gone down, so that's a good sign. Plus I am still eating a lot of carbs as the diet has not changed.

[Enforcer]

7:00 PM- Worlds Gym

1 serving of Red Hot pre

Chest:
Incline DB Flyes: 2 warmups, 4 x 10-8
Incline Smith Press: 5 x 5 (315,315,315,365,405), then dropset 225 x 10, 135 x 20
Flat BB Bench: 225 x 6, 225 x 6, 315 x 6, 315 x 8, dropset 135 x 20
Cable Crossovers: 4 x 10

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

7:00 PM- Worlds Gym

1 serving of Red Hot pre

Warmup: 5 minutes on the bike

Hams and Quads:
Seated Leg Curls: 2 warmups, 4 x 10-8, dropset x 20
Standing Single Leg Curls: 4 x 10-8 each leg
Lying Leg Curls: 4 x 10-8, double drop x 10,10
Single Leg Extensions: 1 warmup, 4 x 10-8 each leg, then after the last set waited 15 seconds and did 20 reps with both legs
Single Leg Press: 4 x 8 each leg
Walking Bodyweight Lunges: 3 sets x 16 reps each leg

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

12:30 PM- Worlds Gym

1 serving of Red Hot pre

Shoulders:
Standing DB Side Laterals: 2 warmups, 8 sets x 10-8 reps (every 2 sets changed up the angle)

Superset:
Standing BB Front Raises: 4 x 10-8, double drop x 8,8
with
Standing Bb Upright Rows: 4 x 10-8, double drop x 8,8

Reverse Peck Deck Flyes: 4 x 10-8, dropset x 20
Seated Smith Press: 2 sets x 10,6, then did two sets with a heavier weight down and then lighter on the press (put 25s on the end of the bar and when I paused at the bottom had my spotters pull them off)

Calves:
Donkey Calf Raises: 5 x 10-8, triple drop x 10,10,10

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

9:00 AM- Work Gym

1 serving of Red Hot pre
2 servings of Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups, 2 x 10,8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Flat DB Press: 2 warmups, 5 x 5-12 (first two sets with the 110's, last three sets with the 140's)
Incline Hammer Strength Press: 2 x 8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Cable Crossovers: 3 x 20

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

9:00 AM- Work Gym

1 serving of Red Hot pre
2 servings of Atomic 7 intra

Shoulders:
Standing DB Side Laterals: 2 warmups, 2 x 10,8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Seated Hammer Strength Press: 2 warmups, 5 x 5, triple drop x 10,15,20

Superset:
Cable Upright Rows: 4 x 10, dropset x 10
with
Seated 45 Pound Plate Raises: 4 x 10-5, dropset x 10 (last set held two 45 pound plate together)

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

6:00 AM- Worlds Gym

1 serving of Red Hot pre
2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster (fasted)

Abs:
Machine Crunches: 4 x 15
Sit Ups: 4 x 15

2 packs of Nitro and 20g of Glutamine post

[Enforcer]

6:30 PM- Gold's Gym Phillipsburg (went out to train with my brother)

1 serving of Red Hot pre
2 servings of Atomic 7 intra

Warmup: 10 minutes on the bike

Legs:
Leg Extensions: 2 warmups, 3 x 10,8,8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,20
BB Squats: 2 warmups, 5 x 5 (all paused reps- 315,315,405,405,495)

Superset:
Hack Squats: 3 x 10
with
Walking Bodyweight Lunges: 3 x 20 each leg

Then finished with:
1 set:
Superset:
Hack Squats: 50 reps
with
Bodyweight Squats: 50 reps

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

4:00 PM- Work Gym

1 serving of Red Hot pre
2 servings of Atomic 7 intra

Back:
Standing Rope Pulldowns: 2 warmups, 2 x 10,8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Seated Underhand Grip Pulldowns: 2 x 10,8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
T-Bar Rows: 1 warmup, 5 x 5
Seated Underhand Grip Rows: 2 x 10,8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10

Superset:
Standing Cable Rows: 3 x 20
with
Standing Straight Bar Pulldowns: 3 x 10

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post

[Enforcer]

9:00 AM- Work Gym

1 serving of Red Hot pre
2 servings of Atomic 7 intra

Arms:
Close Grip BB Bench (pause at the bottom and then pressed to just below lockup to safety bars- picked this up from Josh Bryant): 3 warmups, 5 x 6

Superset:
Underhand Grip Pullups: 5 x 5
with
Lying Incline DB Curls: 5 x 6 (5 second negative)

Superset:
Seated Hammer Strength Pushdowns: 5 x 5
with
Lying Incline DB Skulls: 5 x 6 (5 second negative)

Superset:
Rope Pushdowns: 3 x 20,15,10
with
Standing Straight Bar Cable Curls: 3 x 20,15,10
*set was done non stop back and forth with bands tied around the top of my arms)

2 packs of Nitro, 10g of Creatine, and 20g of Glutamine post