This is a never released insight into my prep for the 2010 Mr.O.  I have given a FULL WEEK of training and a days nutrition that I took from my diary leading up the Mr.O show just 5 weeks out.

The training below was at 100% intensity and there was absolutely nothing left in the tank after these workouts.

I was training with Charles Glass at the time out of golds gym Venice. He did make some of the exercises slightly varied from the typical way we would normally see people performing them.

If you want to ask me anything to do with this or have any questions relating to the diet and supplementation, please leave a comment below and I will PERSONALLY reply to your questions to give you the best insight I can into my Olympia preps.

THE DIET

Below is a detailed breakdown of a typical days diet for myself. This would be pretty much standard on training days. As you can see my tendency was towards higher Carb – Lower fat diets when preparing for mr O or any other shows. The muscle mass I carried needed higher glycogen levels or I would end up too flat come stage day. The supplementation Was extremely important as not only was I utilizing them for recovery but also keeping myself healthy while lots of nutritious foods were not included into my daily diet.

Please Comment on this post for any advice on how and why I structured my diet and supplements this way and I will reply.

THE TRAINING SPLIT

My training as mentioned above was completely structured by Charles Glass. He had an alternative way of approaching training and exercise selection. The Split below is the weekly body parts he had me carrying out and I typically did 1-2 hours of cardio at the start of the day and at the end if needed. The cardio would normally drop out about two weeks out to allow my muscles to fill back out. We always tried to get in shape ahead of the Mr.O so we could make adjustments as needed.

Day Muscle Groups
Monday Chest and Abs
Tuesday Quads and calves
Wednesday Shoulders and abs
Thursday Back and calves
Friday Biceps, Triceps and abs
Saturday Hamstrings and calves
Sunday Off

MONDAY: CHEST & ABS

TUESDAY: QUADS & CALVES

WEDNESDAY: SHOULDERS & ABS

THURSDAY: BACK & CALVES

FRIDAY: BICEPS, TRICEPS & ABS

SATURDAY: HAMSTRINGS & CALVES

SUNDAY: OFF

On my off day, the only thing that really changed was I would have little to no carbs given no need to fuel my body. Charles Glass still had me do my cardio if needed.

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