14 Weeks Out

Beginning Stats and Show Info:

• Show Date - July 19, 2025 - Show Info

• Current weight (4/8/25) - 149.5-150.8

• Goal weight - 136-138

• Starting macros (14 weeks out) - ROUGHLY 1850-2050 calories with at least 150 grams of protein. I try to keep carbs under 175g and consume at least 30 grams of fiber per day. I fill in the remainder with fat or additional carbs.

I am signing up to compete at the OCB show in Dayton, OH on July 19th. This is a drug-tested, natural show. As of today (April 10), I have roughly 14 weeks to prep. I’m not sure what division I will be competing in. I have a bikini suit right now, and while I like the look and musculature of figure, I’m not sure that I want to pay for a new suit (see my getting out of debt page if you need more information on my funds… or lack thereof).

We’ll dig into starting pictures, macros for the week, and workouts below.

Countdown to Show Day

Workouts, 15 to 14 Weeks Out

I really struggled this week at the gym. I’m going to blame it on bad sleep and the fact that my period is coming up. I’ve got three herniated discs that were flaring up and some knee arthritis that stopped me from doing all of the sets I needed to. Skipped exercises and sets are NOT included below.

53.6%

Complete 😞

Workout 1: (I just wasn’t feeling it)

Dumbbell Lateral Raise: 8, 8, 12, 8, 8, 8, 8 reps @ 15 lbs

Pullup (Wide Grip): 7 reps @ 151.8 lbs

Workout 2

Dumbbell Shoulder Press (Seated): 8, 7, 6 reps @ 30 lbs; 13, 13, 9, 7 reps @ 15 lbs

Dumbbell Press (Flat): 10, 12 reps @ 40 lbs

Cable Flye (Underhand): 12, 14, 12 reps @ 7.5 lbs

Barbell Skullcrusher: 12, 10, 10 reps @ 30 lbs

Pullup (Weighted, Wide Grip): 7, 6, 5, 6 reps @ 152.8 lbs

Dip (Weighted): 7, 3 reps @ 151.8 lbs

Hanging Straight Leg Raise: 12, 12, 12 reps @ 151.8 lbs

Pulldown (Straight Arm): 12 reps @ 25 lbs; 12, 11 reps @ 35 lbs

Workout 3

Barbell Hip Thrust: 8 reps @ 245 lbs; 6 reps @ 265 lbs

Walking Lunges (Bodyweight): 21, 21 reps

Seated Leg Curl: 21, 21, 21 reps @ 55 lbs

Dumbbell Lateral Raise (Top Hold): 13, 10, 8 reps @ 15 lbs

Dumbbell Pullover: 7, 6, 5, 4 reps @ 65 lbs

Seated Cable Row: 12, 11, 10, 8 reps @ 40 lbs

Lying Down Curl: 10, 9, 9, 8 reps @ 15 lbs

Pullup (Wide Grip): 7, 6, 5, 4 reps @ 151.8 lbs

Workout 4

Walking Lunges (Quad-Focused): 25, 21 reps

Dumbbell Press (High Incline): 4 reps @ 40 lbs; 10, 9, 9, 8, 7 reps @ 25 lbs

Dumbbell Press (Flat): 7, 7, 6, 5, 4 reps @ 45 lbs

Cable Flye (Underhand): 18, 15, 10, 10, 10 reps @ 7.5 lbs

Dip: 7, 7, 5 reps @ 151.8 lbs

Workout 5

Pulldown (Straight Arm): 10, 10 reps @ 42.5 lbs

Pullup (Wide Grip): 7 reps @ 151.8 lbs

Lying Biceps Dumbbell Curl: 9, 8, 8 reps @ 15 lbs

Cable Rope Crunch: 10 reps @ 80 lbs

Workout 6

Walking Lunges (Quad-Focused): 45, 32 reps

Front Squat (Cross Grip): 8, 5, 6 reps @ 45 lbs

Calf Machine: 15, 13, 11, 9 reps @ 25 lbs

Dumbbell Shoulder Press (Seated): 10, 6 reps @ 25 lbs; 8, 8, 8, 8 reps @ 20 lbs

Cable Flye (Underhand): 20 reps @ 5 lbs; 13, 11 reps @ 7.5 lbs

Dumbbell Press (Incline): 6 reps @ 35 lbs; 9, 12 reps @ 20 lbs

Dip (Weighted): 4 reps @ 176.8 lbs; 5 reps @ 151.8 lbs; reps @ 156.8 lbs

Dumbbell Lateral Raise: 10, 10, 11, 11, 11 reps @ 10 lbs

Stiff-Legged Deadlift: 10 reps @ 45 lbs; 10, 10, 10 reps @ 95 lbs

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Photos 14 Weeks Out:

Photos - 15 Weeks Out