Contest Prep – 11 Weeks Out

Hope everyone is enjoying the Olympics! Great week for me being down 2 lbs at 201 lbs. This makes 10 lbs I have lost since I started my contest prep 8 weeks ago. Workouts are still going great and I have been able to keep my weights up and have even set some PR’s. Just need to have some definition in my quads but am hopeful with 11 weeks to go I can get there.

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Graham
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Graham

10lbs/8 weeks = 1.2lbs per week weight decrease!

From where I’m sitting that looks just about perfect!
That’s probably why you have been able to match or increase your lifts. Because you are not losing the weight too fast!
The quads will come so don’t panic!
With most people the abs are probably the last to show the best but with you it may just be the quads and the ham’s. It’s just a matter of decreasing the BF%.

Good luck! Graham

Graham
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Graham

VG, I train in a very small gym/fitness studio with limited weights and machines. There is enough olympic weight plates with a Smith Machine and a 4ft bar + Z bar and DBs up to 30kg with one pair at 36kg. I have to be inventive to vary the exercises I can do and to build an effective w/out. But i think experience and inventiveness allows me to do most of what I need to do. Maybe we could compile a list of exercises and alternatives, if you don’t have the equipment/machines to do them the normal way! I will… Read more »