Rock's road to the Europa

[RockShawn]

OK, fresh off my first show and I'm hooked. I was in the top 10 for my first show but I want more. Lots learned and now with a revised plan I've set my sites on the Europa, Aug 17/18 - This Pro-Am show will be awesome. Getting to see the pro's backstage will be a treat.

So I've got a revised diet, a renewed workout plan and a refreshed sense of urgency. 7 Weeks to stage and I've got some specifics to work on this time.

With carbs back in my diet and calories up a bit, I want to try like crazy to increase my lat width while really tightening my core and deepening my abs. Also, multiple hours a week will be spend on stage presence and posing. That's were I lost a lot of points last show. That's then this is now.

Here's where I'm at - 38, 218lbs, 6'0" (according to the NPC) this pic was Friday Morning - I filled in a lot since the show.
start2.jpg

This was prepped last time: I gotta get even better:
prepped.jpg

HERE WE GO AGAIN!!!

[Anabolic5150]

I'm in for this ride, head down, volume up and kickin' ass!!

[Rocker44]

Re: Rock's road to the Europa

im in bro!! hit it hard

[Ezskanken]

Re: Rock's road to the Europa

Hell yeah! I'm in on this!

[Miss Springsteen]

Re: Rock's road to the Europa

Of course im in RockShawn!

[TGB1987]

Re: Rock's road to the Europa

I will be watching this. Good Luck Bro!

[RockShawn]

That's awesome y'all. I'm honored to have you follow along.

Just got the supplement plan nailed down. Now it's time to execute. Been off for a week, I'm rested and ready to get back into the swing of things.

If anyone has any suggestions for back width, I'd love to hear it. I struggle with my lasts so much. Also, if you have a critique on me, let me know, it might be something in overlooking cause I'm too concerned about something else.

[Anabolic5150]

Re: Rock's road to the Europa

Sent you a PM.

[Dzone]

Re: Rock's road to the Europa

Great job! Oh ya, I am backing you all the way.
Lat width for me comes from a lot of chins. With and without weight added and every different grip. That was me though

[Pittsburgh63]

Re: Rock's road to the Europa

Hell yeah brother... back on the saddle already!! I love it. Do it up brother!!

[RockShawn]

Thanks for the support guys.

Starting off great. I love the new diet. Enjoying some brown rice and sweet potatoes finally.

Yesterday was full tilt. 2 HIIT cardio sessions.

Today. AM 20 minute swimming sprints. It's been a long time since I swam and I feel like this will not only suffice for outstanding cardio, but may help with the lats.

Massive shout out to anabolic5150 for hooking me up with an awesome back width workout. Gonna hit that this evening.

[BABY1]

Re: Rock's road to the Europa

Sounds great!!! Keep it up!!! I love sweet potatoes!

[jamescb77]

Re: Rock's road to the Europa

Im pretty sure you are competing in the physique division correct? If so your lat spread is fine what you need to work on it you midsection. Your abs have no separation.

[RockShawn]

Im pretty sure you are competing in the physique division correct? If so your lat spread is fine what you need to work on it you midsection. Your abs have no separation.

Yes physique and yes I'm gonna be working the hell outta those too. I think the lack of separation in the above pics has a lot to do with being flat from Keto for so long and no carb load. There is a lot more separation now that I'm not so depleted.

Do you have workout suggestions for midsection?

[daved150]

Re: Rock's road to the Europa

awsome bro!! cant wait to see how you do....good luck bro