Alex Muller 2 weeks out from competition.

Training and posing is going exceptionally well, my routine is complete and feeling confident.

Im very tired, but thats due to the low carb diet. At the moment my diet looks like:

240-250g Protein, 160g Carbohydrates, 40g Fat - The carbs will be dropping within the next week to get me even leaner.

Training is 6 times a week, consisting mostly of supersets and dropsets with 45min medium interval cardio post workout.

Here as some pictures to update you on my progress.

5 weeks out from competition.

I'm competing for the very first time on the 21st July 2012. I'm will be doing the juniors over 75KG divisions.

My training and diet has changed quite a bit, instead of doing PHAT I'm not training high intensity, 7 days a week with 30min moderate cardio after every session. Training schedule looks like this.

Day1: Back
Day2: Shoulders + Triceps
Day3: Legs
Day4: Chest + Biceps

Repeat.

My diet contains higher protein, but with less carbs and fats. I am getting in about 3000 calories a day which consist of 280-300g Protein, 300g Carbohydrates and 70-80g fat a day.

Log - 28/2/2012 Chest

Bench 70kgx12, 90kgx10, 105kgx8
Incline DB Press: 28kgx12, 30kgx12, 36kgx8
Pec Deck: 70kgx12, 70kgx12, 75kgx10
Cable Crossover: 15kgx15, 15kgx15, 20kgx10
Dips + weight belt: 10kgx12, 15kgx8, 15kgx8

Log - 27/2/2012 Back

High Row: 40kgx12, 60kgx10, 65kgx10
Lat pulldown: 70kgx10, 75kgx8, 80kgx8
Deadlift: 100kgx10, 120kgx8, 130kgx8
Low row machine: 75kgx12, 80kgx10, 95kgx8

Log - 25/2/2012 Bicep/Tricep

Standing overhead cable curls: 10kgx12, 15kgx10, 15kgx10
Twisting alternating DB curls: 12kgx10, 12kgx10, 12kgx10
Standing EZ curls: 40kgx10, 45kgx8, 50kgx6
Hammer curls: 18kgx10, 18kgx10, 19kgx10
Rope tricep push down: 50kgx10, 60kgx10, 65kgx10
Rope overhead extension: 50kgx12, 60kgx10, 65kgx8
Close grip EZ extension: 30kgx10, 30kgx10, 30kgx10
DB kickbacks: 10kgx12, 12kgx10, 12kgx10

Log - 17/2/2012 Shoulders

Dumbbell external Rotation: 8kgx12, 10kgx10, 10kgx10
Shoulder Press machine: 60kgx10, 70kgx8, 75kgx8
Side Lateral machine: 45kgx12, 50kgx10, 55kgx8
Dumbbell Shoulder Press: 25kgx12, 29kgx10, 36kgx6
Bent Over Lateral Raise: 9kgx12, 10kgx12, 10kgx12
Dumbbell Shrugs: 42kgx10, 46kgx10, 50kgx8

Log - 16/2/2012 Legs

Squats: 2 warmup sets, 100kgx15, 120kgx15, 150kgx8
Leg Press: 200kgx15, 240kgx10, 280kgx8
Leg extension: 80kgx12, 90kgx10, 100kgx8
Leg curl: 75kgx12, 85kgx10, 90kgx10

Log - 14/2/2012 Chest

Flat Bench Press: 70kgx12, 80kgx10, 90kgx10, 100kgx6
Incline Dumbbell Press: 30x12, 30x10, 30x10
Incline Cable Fly: 10kgx10, 10kgx10, 10kgx10
Chest Press Machine: Dropset

Tricep Pushdown: 75kgx12, 82.5kgx10, 82.5kgx10
Tricep Cable Kickback: 7kgx10, 7kgx10, 7kgx10
Diamond pushups x15

NOTE* Shoulder a bit tight and sore but much better than last week.

Log - 13/2/2012 Back

Wide pull-ups - x12, x10, x10, x10
Dumbbell rows - 45kgx12, 46kgx10, 50kgx10
Deadlift - 100kgx12, 100kgx10, 125kgx9, 140kgx7
Bent over rows - 35kgx12, 40kgx10, 40kgx10, 45kgx8

Training Log - Coming Soon

I will make a separate tab to log all my training. So you can check out what I train everyday, the weights I use and how I progress.