[dapack]

28Jul09, Tuesday
AM Workout
Going to explain first, got the idea from Hardcore Bodybuilding by Dr. Squat, this is part the C workout in the book. This is one giant set, and I mean gaint, no stopping just move from one movement to the next and reduce weight when needed. Took about 4min break in between the 2 sets, ran it twice for both chest and back.
Chest
Ran this Twice
--1a. Bench Press, 5 reps
--1b. Incline Dbl Press, 12 reps
--1c. Bench Press, 5 reps
--1d. Incline Dbl Press, 12 reps
--1e. Bench Press, 5 reps
--1f. Peck Deck, 40 reps
--1g. Bench Press, 5 reps
--1h. Incline Dbl Press, 12 reps
--1i. Bench Press, 5 reps
--1j. Peck Deck, 40 reps
--1k. Bench Press, 5 reps

Back
Ran this Twice
--2a. Incline EZ Bar Rows, 5 reps
--2b. Seated Rows, 12 reps
--2c. Incline EZ Bar Rows, 5 reps
--2d. Seated Rows, 12 reps
--2e. Incline EZ Bar Rows, 5 reps
--2f. Lat Pulldowns, 40 reps
--2g. Incline EZ Bar Rows, 5 reps
--2h. Seated Rows, 12 reps
--2i. Incline EZ Bar Rows, 5 reps
--2j. Lat Pulldowns, 40 reps
--2k. Incline EZ Bar Rows, 5 reps

Cardio
Strair Mill, 20mins +40lbs

Was depressed all day yesterday about losing 2lbs of muscle, but I am trying to stay positive about it. This is my first contest cut and it could have easily been worse after the first month, so I know what I have to do moving foward and all I need to is stick to the plan the next 16 weeks. Bodybuilding like life is learning from our mistakes, I keep track of everything and save it, so next time hopefully I will not make the same mistake. Workout was brutal, loved it.

[Cork]

That workout looks awesome. I'm only getting more excited now for my mesocycle to end and start up something new with his book.

[dapack]

Originally Posted by Cork

That workout looks awesome. I'm only getting more excited now for my mesocycle to end and start up something new with his book.

Yeah it was pretty intense, the first set on bench I did 250lbs my vary last set on bench was all the way down to 105lbs and I almost did not get 5 reps Will probably never 100% do the workouts as in the book, but will definitely take things from it and incorparate into my train syle. Just seems like the workouts would take way to long and doing 2 a days all the time is just not for me, running for a month on 2 days would not be bad, but not always.

[dapack]

29Jul09, Wednesday
AM Workout
Legs ( Focus on lateral head of quad )
--1a. Leg Extensions ( Toes Out ), 3 sets 20 reps
--1b. Leg Curls, 3 sets 20 reps
--2a. Front Squats ( Close Stance/ Toes Out ), 3 sets 8 reps
--2b. Dbl Curls ( Hammies ), 3 sets 12 reps
--3a. Leg Press ( Close Stance/ Toes Out ), 3 sets 10 reps
--3b. Lunges ( Slightly going to side on step ), 3sets 12 reps
--4a. Machine Leg Press ( Close Stance/ Toes Out ), 3 sets 12 reps
--4b. One Leg Machine Press, 3 sets 12 reps

Biceps
Incline Dbl Hammer Curls, 3 sets 10 reps
Spiders Curls, 3 sets 12 reps
Dbl Curls, 1 set 40 reps

Cardio
Stair Mill, 30mins

Pretty good workout, forgot my weighted vest for the stair mill so was bumming about that. Really trying to focus on the lateral head of my quads and also with my biceps trying to work on the brachialis to try and push my bicep up a little, guess we will see, but for those bodyparts from now to competition going to focus on those two.

[dapack]

cork gave me this idea on his log and it made me want to look over pics and workouts and comparing this july with last july when i decided to start bodybuilding and hopefully be able to compete without making myself look like a fool. i started jan08 at 235lbs and bodyfat had to be high 30s, in july i finally got down to 175lbs, and finally i was able to actually start bulking. for a 37yr old going on 38yrs old think i did a pretty good job, will just have turned 39yrs old when i finally get on stage. can't wait to start bulking again after the show.

july-8july09.jpg

[dapack]

31Jul09, Friday
PM Workout
Shoulders
--1a. Smith Barbell Press, 5 reps
--1b. Side Laterals, 12 reps
--1c. Smith Barbell Press, 5 reps
--1d. Side Laterals, 12 reps
--1e. Smith Barbell Press, 5 reps
--1f. Dbl Presses, 40 reps
--1g. Smith Barbell Press, 5 reps
--1h. Side Laterals, 12 reps
--1i. Smith Barbell Press, 5 reps
--1k. Dbl Presses, 40 reps
( Did this twice )

Tricepies
--2a. Close Grip Bench, 5 reps
--2b. Skullies, 12 reps
--2c. Close Grip Bench, 5 reps
--1d. Skullies, 12 reps
--1e. Close Grip Bench, 5 reps
--1f. Pushdowns, 40 reps
--1g. Close Grip Bench, 5 reps
--1h. Skullies, 12 reps
--1i. Close Grip Bench, 5 reps
--1j. Pushdowns, 40 reps
( Did this twice )

Bicepers
--3a. EZ Bar Curls, 5 reps 2 sets
--3b. Incline Hammer Curls, 8 reps 2 sets
--3c. Dbl Preachers Curls ( Flat Side ), 12 reps 2 sets

Calves, Gastro
--4a. Standing Raises, 4 sets 12 reps ( 5 count hold )
--4b. Tibia Raises, 4 sets 30 reps
--4c. Standing Raises, 4 sets 12 reps ( 5 count hold )

[dapack]

01Aug09, Saturday
AM Workout
Chest
Bench Press, 3 sets 4 reps
Incline Dbl Press, 3 sets 6 reps
DC Stretch

Back
Pullups +25lbs, 2 sets 6 reps, 1 set 5 reps
Incline EZ Bar Rows, 3 sets 6 reps
Seated Rows, 3 sets 6 reps
DC Stretch

Traps
--1a. Barbell Shrugs, 4 sets 6 reps, ( 5 count hold )
--1b. Plate Shrugs, 4 sets 12 reps ( 2 count hold )
--1c. Plate Upright Rows, 4 sets 15 reps

Calves
Seated Raises, 4 sets ( Drop Set 20-20-20-20-20-20 )

Cardio
Stair Mill, 25mins

That is a wrap for the week, reduced cardio to 3 times, will see what happens. Right knee is really bothering me so next week will probably go very light if I do squat, will have to see.

[dapack]

Really not to much changes, dropped a chicken / fat in afternoon and replaced with a protein drink, reduced fat a tad and increased protein. Next major drop in calories will have to come from either a dropping a snack all together or decreasing lunch, probably drop a snack. I am not going to mess with the first 4 meals until it is necessary, since one is before my workout and the other 3 are after.

ContestDiet.xls

[dapack]

03Aug09, Monday
AM Workout
Legs
--1a. Leg Curls, 3 sets 7 reps ( Tempo 604-604-101-101-604-604-101 )
--1b. Leg Extensions, 3 sets 7 reps ( Tempo )
--2a. Squats, 3 sets 6 reps
--2b. Dbl Curls, 3 sets 12 reps
--3a. Leg Press, 3 sets 6 reps
--3b. Lunges, 3 sets 8 reps

Bicep
Barbell Curls, 2 sets 6 reps, 1 set 5 reps
Preacher Curls, 3 sets 6 reps

Calves, Gastro
--4a. Barbell Raises, 5 sets 10 reps ( 5 count hold )
--4b. Tibia Raises, 5 sets 15 reps
--4c. Barvell Raises, 5 sets 10 reps ( 5 count hold )

Cardio
Stair Mill, 25mins + 30lbs

Okay, so I started last week at 199lbs, this morning was my officail weigh-in and guess what I weighed 207lbs. Totally confused, no way in the world I should have put on 8lbs over last week, my calories alone should have been close to 1.5lbs lose. Totally depressed about this, no major changes in diet last week, cut down cardio, but still I should have lost worst case at least 1lb, not gain 8lbs. I was feeling I was close to a growth spurt, but no way in this world I gain 8lbs of muscle last week, so must be water retention, hopefully. Still totally confused and depressed and now doubts are in my mind if I can actually pull this off. Not ready to quit yet, but this def. puts a damper on how I was feeling. Just last week I figured if I came in ripped I had a shot of getting in the top 3 looking at last years photos, now will I even make the stage. Just have to keep on with my plan and hopefully everthig works out, my bodyfat did go up slightly last week, but not 8lbs worth, so maybe I did gain some new muscle and I am holding extra water, that could easily account for the 8lbs. Will have to see what this week brings, going to try and shed water this week, maybe lightly use a diauretic, nothing to major, but need to see were this 8lbs came from.

[MikeNYY420]

Why do you have one set of curls in with the leg exercises? Why not do biceps all at once.

Was it the same scale? It's surprised that you'd gain fat and especially muscle on a cut. Sounds like either the carbs or fat total is too high. I'd bet that less than half was from the fat, probably water weight just adjusting the sodium intake and post a thread in the nutriton section so that so people who diet down for shows can help out.

[dapack]

Originally Posted by MikeNYY420

Why do you have one set of curls in with the leg exercises? Why not do biceps all at once.

Was it the same scale? It's surprised that you'd gain fat and especially muscle on a cut. Sounds like either the carbs or fat total is too high. I'd bet that less than half was from the fat, probably water weight just adjusting the sodium intake and post a thread in the nutriton section so that so people who diet down for shows can help out.

if it is 2b. then that is dbl curls for the hammies, love this excersise for the hams, probably my favorite right now. talked to a couple of people and started my new supps and they all said don't worry for the time being give it a week or two so trying not to stress anymore, frist 4 weeks were good just a little hiccup hopefully. did use a couple of spices last week for my meals and was not looking and the salt content was extremely high, so none of that this week. strange thing is i got off work and weighed again and was 204lbs, so lost 3lbs doing nothing go figure, should weigh more at the end of the day than the beginning.

[dapack]

04Aug09, Tuesday
AM Workout
Shoulders
Barbell Presses, 3 sets 6 reps, 1 set 5 reps
Arnies ( I Will Pump You Up!!! ), 2 sets 6 reps
--1a. Side Laterals, 3 sets 12 reps
--1b. Rear Delts, 3 sets 12 reps
DC Stretch

Tricepies
Close Grip Benches, 3 sets 6 reps
Reverse Bench Press, 2 sets 6 reps
DC Stretch

Calves, Soleus
Seated Raises, 5 sets 50 reps

Cardio
Tread Mill, 25mins ( Incline 8.5, Speed 4 )

Strength is continuing to improve which hopefully means I am in a growth spurt.

[dapack]

05Aug09, Wednesday
AM Workout
Chest
Bench Press, 1 set 6 reps, 2 sets 4 reps
Incline Dbl Press, 2 sets 10 reps
Decline Bench Press, 1 set 12 reps
Machine Bench Press, 1 sets 40 reps
Peck Deck ( FST-7 ), 7 sets 12 reps

Back
Pullups, 2 sets 6 reps +30lbs
EZ Bar Incline Rows, 2 sets 8 reps
Lat Pulldowns, 2 sets 15 reps
Stiff Arm Pulldowns, 1 set 40 reps
Seated Rows ( FST-7 ), 7 sets 12 reps

Biceps
Incline Dbl Hammer Curls, 2 sets 6 reps
Dbl Curls, 2 sets 12 reps
Dbl Hammer Curls ( FST-7 ), 7 sets 12 reps

Cardio
Stair Mill, 25mins

Today was a deadlift day, but legs and right knee killing me so figured would be best not to do them. Slight increase on some excersises so that was nice, but my energy level was really low, one day off for the next 6 weeks and longer hours, so just need to suck it up, no excuses.

[dapack]

06Aug09, Wednesday
AM Workout
Cardio
Tread Mill, 25mins ( Incline 10, Speed 8.5 )
Posing 20mins

Figured would go ahead and start listing when I practice posing, it does take time and is a lot harder than I thought it would be at first. Worked on all the poses and tried holding them tell the count of 20, pretty hard to really keep all your muscles flexed at the same time for a long duration, guess that is what practice is for. Before I started this never realized that how important posing is and how hard it could be, seems like in a close competition it could come done to whom ever poses best. There is a lot more to bodybuilding than lifting weights, it is way more involved than I originally thought.

[dapack]

07Aug09, Friday
AM Workout
Shoulders
Barbell Presses, 3 sets 8 reps
Dbl Presses, 2 sets 12 reps
Side Laterals, 3 sets 15 reps
Arnies, 1 sets 40 reps
Machine Side Delt ( FST-7 ), 7 sets 12 reps

Triceps
Close Grip Benchies, 2 sets 8 reps
Pushdowns, 2 sets 12 reps
Reverse Pushdowns, 1 set 40 reps
Pushdowns ( FST-7 ), 7 sets 12 reps

Calves, Gastro
Calves Presses, 5 sets 12 reps ( 5 count hold )

Cardio
Tread Mill, 30mins ( 8 Incline, 4 Speed )

[dapack]

08Aug09, Saturday
AM Workout
Legs
--1a. Leg Extensions, 3 sets 7 reps ( Static Hold )
--1b. Leg Curls, 3 sets 7 reps ( Static Hold )
--2a. Front Squats, 3 sets 10 reps
--2b. Dbl Curls ( Hammies ), 3 sets 10 reps
--3a. Leg Press, 3 sets 15 reps
--3b. Dbl Split Squats, 3 sets 8 reps
Machine Leg Press, 1 set 40 reps
Dbl Curls ( Hammies ), 1 set 40 reps

Traps
Incline Dbl Shrugs, 5 sets 12 reps ( 5 Count Hold )

Bicepies
Barbell Curls, 2 sets 6 reps
Spider Curls, 2 sets 12 reps
Incline Hammer Curls, 2 sets 15 reps
Machine Curls, 1 set 40 reps

Calves, Soleus
Seated Raises, 5 sets ( Drop Set 10-10-10-10-30 )

Cardio
Tread Mill, 30mins ( Incline 10, Speed 3.7 )

Interested to see what my weight is this week after an 8lb gain the previous, still confused how I could possibly gain weight when at the very least I should be losing 1.5lbs a week, but nothing I can do about it now it happened. Diet will be tough next week, taking a few days off of work to hang out around the house, so just going to make sure I at least get 300g of protein each day and still follow my post and preworkout plan. Probably get bored and to some PM cardio a few times, just will make sure not to over due it. I know my bodyfat is reducing, just hope at the right pace, worst case come 12 weeks out if need be will burn muscle to make it.

[dapack]

After gaining 8lbs the week before at one point, I am down 4.5lbs since last week. My bodyfat has continued to drop while it appears I have gained some new muscle, in the back double bicep pose I definitely think it is noticeable, especially my arms and and left arm, could be just getting better posing. Either way I know my bodyfat is dropping which is the most important thing. Here are some pic updates.

bckworking copy.jpg
frntworking copy.jpg

[dapack]

10Aug09, Monday
AM Workout
Chest
Bench Press, 3 sets 8 reps
Incline Dbl Press, 2 sets 10 reps
Decline Bench Press, 1 set 15 reps
Machine Bench Press, 1 set 40 reps
Peck Deck ( FST-7 ), 7 sets 10 reps

Back
Pullups, 2 sets 6 reps +30lbs
Deadlifts, 2 sets 4 reps
Seated Rows ( Straight Bar ), 2 sets 10 reps
Lat Pulldowns, 1 set 15 reps
Stiff Arm Cable Pulldowns, 1 set 40 reps
Free Motion Lat Machine, 7 sets 10 reps

Calves, Gastro
Standing Barbell Raises, 10 sets 10 reps

Bicepies
EZ Bar Curls, 2 sets 6 reps, 1 set 4 reps
Preacher Curls, 3 sets 6 reps

Cardio
Stair Mill, 25mins +35lbs

PM Workout
Cardio
Stair Mill, 25mins

Abs

Had a great workout, was a little depressed the last few weeks about gaining 8lbs, but now I am sure I did have a growth spurt. Really gave me new energy again knowing that I am still on track, I hope. This Wednesday going to meet with this person who will hopefully become my posing coach and help me with the last 2 weeks or so. He is a professional bodybuilder with tons of experience, never meet a pro before and really excited to meet him, and hopefully soon to be my coach. I am working six days until mid sept and my bodyfat is to high right now to really start working with him, but hopefully about 9 to 10 weeks out will start.

[dapack]

Posting diet work next 2 weeks, next week taking sometime off, just to hang around the house, but diet will be hard to follow. Going to try and get at least 300g of protein and follow post and preworkout meals. After next week took out dairy, had greek yogurt for breakfast and will add 1/2 tbs of olive oil to my tuna to make up for the reduced calories a little. Probably do a little extra cardio to make up for the extra calories that I will no doubt take in Will try and keep selections healthy, but going out of town and there is a pizza place called El Fredo's that makes awesome pizza so going to have to get a few slices, my carb refeed day.

[Kaboom]

Yo Bro,You looking great.Big.I can definitely see a difference especially in your upper back and arms.Your arms are a bigass improvement especially in a months time.
Side note: pay attention to your posing your right forearm is always lower than your left and it makes it hard to compare the 2.
Your legs look like they will probably be your best asset when you lean down.You still have 14 weeks thats plenty of time.
Make sure you hit that chest hard and heavy!

[dapack]

Originally Posted by Kaboom

Yo Bro,You looking great.Big.I can definitely see a difference especially in your upper back and arms.Your arms are a bigass improvement especially in a months time.
Side note: pay attention to your posing your right forearm is always lower than your left and it makes it hard to compare the 2.
Your legs look like they will probably be your best asset when you lean down.You still have 14 weeks thats plenty of time.
Make sure you hit that chest hard and heavy!

Thanks for the advice, really appreciate it. Setup an appointment to meet with a posing coach on Wednesday and will probably also have him help me with the last 2 weeks. Yeah, weird my arms in all pics are the same, one higher than the other, guess that is what practice is for, never thought posing could be so difficult.

[dapack]

11Aug09, Tuesday
AM Workout
Shoulders
Smith Barbell Presses, 3 sets 6 reps
Dbl Presses, 2 sets 12 reps
--1a. Side Laterals, 2 sets 15 reps
--1b. Rear Delts, 2 sets 15 reps
Arnies, 1 set 40 reps
Smith Barbell Presses ( FST-7 ), 7 sets 10 reps

Triceps
Close Grip Bench, 2 sets 8 reps
Pushdowns, 2 sets 12 reps
Reverse Pushdowns, 1 set 40 reps
Pushdowns ( FST-7 ), 7 sets 12 reps

Calves, Soleus
Seated Calf Raises, 4 sets 50 reps

Cardio
Stair Mill, 30mins +30lbs

[Cork]

Good luck with the posing coach today, I hope you learn what you need to know to kill up there on stage. From where you are at 14 weeks out, I'd say you should definitely plan on stepping up onto that stage. 14 weeks is a long time, keep up the good work.

Also I wanted to say you've made some great changes over the last year, your son should be proud!

[dapack]

12Aug09, Wednesday
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Leg Press, 3 sets 6 reps
--2b. Stiff Legged Deads, 3 sets 12 reps
--3a. Machine Hack Squats, 3 sets 10 reps
--3b. Stand Leg Curls, 3 sets 12 reps
Dbl Leg Curls, 3 sets 12 reps
Machine One Legged Presses, 3 sets 15 reps

Calves, Gastro
Toe Presses, 6 sets 12 reps

Biceps
Incline Dbl Curls, 2 sets 6 reps
Dbl Curls, 2 sets 10 reps
Dbl Hammer Curls, 7 sets 10 reps

So I meet the gentlemen who is going to coach me on posing and the final couple of weeks, he was very nice and made me feel real comfortable. He was the first pro bodybuilder I have every meet and all I can say is I felt like a child next to him. I asked how much is his weight and he said about 198lbs, he is about 5' 6". He looked incredible and I felt so small, now I know what a professional bodybuilder looks like and anyone who thinks they might be huge should go stand next to any pro bodybuilder, then you will know what huge is. Still have a little to much fat right now and working 6 days, so around 10 weeks out will start working with him, really excited and hope the next 4 weeks flies by, I know working with him will definitely bump me up a few spots in postioning, maybe just maybe I can get in the top 3, that would be the ultimate.

[dapack]

13Aug09, Thursday
AM Workout
Cardio
Tread Mill, 30mins ( Incline 10, Speed 3.5 )

[dapack]

Double posted actual post below.

[dapack]

14Aug09, Friday
AM Workout
Chest
Smith Incline Bench, 3 sets ( Drop Set 1 set 10-10-10, 1 set 8-8-8, 1 set 5-5-5 )
--1a. Dbl Incline Press, 2 sets 12 reps
--1b. Incline Flyes, 2 sets 12 reps
Peck Deck ( FST-7 ), 7 sets 12 reps

Back
--2a. Pullups, 3 sets 6 reps +30lbs
--2b. Dbl Rows, 3 sets 12 reps
--3a. Seated Rows ( Straight Bar ), 3 sets 10 reps
--3b. Stiff Arm Cable Pulldowns, 3 sets 10 reps
Free Motion Lat Machine ( FST-7 ), 7 sets 12 reps

Calves, Gastro
Barbell Raises, 5 sets 12 reps

Biceps
--4a. EZ Bar Curls, 2 sets 8 reps
--4b. Incline Curls, 2 sets 6 reps
--4c. Dbl Preachers Curls, 2 sets 12 reps
Dbl Spider Curls, 2 sets 15 reps
Dbl Curls ( FST-7 ), 7 sets 12 reps

Cardio
Stair Mill, 30mins + 20lbs

[dapack]

15Aug09, Saturday
AM Workout
Shoulders
Smith Presses, 3 sets ( Drop Set 1 set 5-5-5, 1 set 8-8-8, 1 set 10-10-10 )
Side Laterals, 3 sets 8 reps
Smith Presses ( FST-7 ), 7 sets 10 reps

Triceps
Close Grip Bench, 3 sets ( Drop Set 1 set 6-6-6, 1 set 8-8-8, 1 set 12-12-12 )
Pushdowns ( FST-7 ), 7 sets 12 reps

Calves, Soleus
Seated Raises, 4 sets 30 reps

Cardio
Stair Mill, 25mins + 20lbs

Weight is up again so far this week, 2 more days for the actual weigh-in. Really do not understand what is going on, but obviously something needs to be changed up, no reason to be gaining/ not losing, really frustrated. First 4 weeks went great, last 3 not so good. Going to pick cardio back up and adjust diet probably depending on calipers and scale for the week. 13 more week after this, if need be I will sacirfice muscle if I have to, just need to figure out why I am at a stand still. I feel my body fat is dropping a little each week, but not the 2lbs of fat I need to be dropping.

[dapack]

Starting a new routine next week to focus on chest and triceps, will be hitting each three times a week. Also going to try an experiment too, read on another site about doing pushups on off chest days, so going to give that a try, hopefully will help. My biceps definitely grew working them tree times a week over the last few weeks, so hopefully this will work for my chest. Going to be dropping the weights I workout with too, going to really focus on a good ROM and Tempo for each set/ rep. The next 13 weeks will be hell, but mentally I am prepared to do this, if I have to burn muscle in the process so be it, but I will give 100% to try and take the stage totally ripped. Last few weeks have not been going good, so really need to switch things up, still fell I have an outside shot at a top 3 spot, but will see. Told my wife I would rather prepare for another marathon anyday then go through a contest cut, but I am now addicted to bodybuilding and if it takes me 20 years to win a class that I am in so be it, probably end up being the only 60 year in a contest, but will take it anyway it comes.

[dapack]

17Aug09, Monday
AM Workout
Chest
Bench Press, 3 sets 6 reps
Incline Bench Press, 1 set 6 reps, 1 set 5 reps, 1 set 4 reps
D.C. Stretch

Tricepies
Close Grip Bench, 4 sets 6 reps
D.C. Stretch

Shoulders
Smith Presses, 3 sets 5 reps, 1 set 4 reps
--1a. Side Laterals, 2 sets 12 reps
--1b. Rear Delts, 2 sets 12 reps
Machine Side Delt ( FST-7 ), 7 sets 12 reps

Calves, Gastro
Toe Presses, 6 sets 12 reps

Cardio
Tread Mill, 15mins ( 9 Incline, 4 Speed )
Stair Mill, 25mins

PM Workout
Posing 40mins

Had a great workout, it was a nice change a pace. Now the numbers game, I lost 1/2 lbs last week with a bodyfat drop of 0.3% roughly and weight is at 202lbs, so not the best in the world, but that is why I am picking it up. I had a lot of cheat meals since I was off work most the week, trying to get the cravings out of the way, so here on out I will allow myself some small cheats, but only if I complete all the workouts and cardio for the week. Going to try and start getting in at least 3 to 4 posing session a week, do not what to look totally lost when I start with my coach in about a month, will do 20mins sessions. Free time is running out, right now I spend 6 days a week 2 hours a day in the gym and now I will be adding around another hour to hour and a half more to my contest prep, I have been asking myself lately why again I was doing this, but I honestly have been enjoying this is a sadistic way LOL