My pro debut is officially in the books. Now that the offseason is in full swing, I wanted to share an update on how I feel about everything and my plans moving forward. I competed in the men’s lightweight category, which included everyone under 172 pounds. The weight classes were divided based on weight, with one group under 172 pounds and the other over. This meant competitors ranging from 138 pounds all the way up to 172 pounds were in the same category. Not surprisingly, the overall winner weighed in at 172 pounds. Those of us in the middle, weighing in the low 150s, were significantly out-muscled. This arbitrary cutoff point doesn’t seem like the most effective way to ensure fair comparisons, but it is what it is.
I was pleased with my posing, an area I focused on improving during the offseason. Last season, I struggled to keep my quads engaged, particularly the sartorius muscle. I learned to set my hips back slightly. A helpful tip from Alberto was to visualize picking gum off my shoe. This motion engages the sartorius muscle by abducting and externally rotating the hip. Visualizing this onstage significantly improved my quad posing.
I was also happy with the improvements in my back thickness and overall fullness. I credit the addition of front squats to my program, thanks to Eric of 3DMJ, for the positive changes in my quad size.
For my tan, I used a combination of products. First, a light coat of Jan Tana High Definition was applied the night before. The next morning, a heavier coat of Dream Tan #2 was added, followed by a light coat of Dream Tan #1 right before going onstage for a golden sheen. Several people commented on my tan, comparing it to a trophy, which I consider a compliment. The High Definition served as a base in case the Dream Tan smudged. While Dream Tan is great at preventing sweat from running, it’s not water-soluble. Applying baby oil over it caused the tan to run, which isn’t ideal. I’ve heard that a few light spritzes of Hot Stuff might offer a similar sheen without the same issue. Brad Hesse, who placed second, shared a trick: using a hairdryer to dry the Dream Tan, creating a shiny look. This also helps keep veins close to the skin’s surface for a more vascular appearance.
One area I want to improve is my glute development. They seemed to have shrunk during the offseason, losing some fullness and density. My primary goal is to increase their size again. My desk job may contribute to “sleepy glutes” and difficulty activating them during training. I’ll reintroduce glute activation exercises at the beginning of my training sessions. I’ll also incorporate glute-focused exercises, recommended by Robin, hitting them hard one to two times per week. I’ve already noticed increased DOMS, which indicates better isolation.
Another area for improvement is conditioning. While my glutes squared off nicely, they lacked the top-to-bottom striations needed to be competitive on the world stage. I believe glute striations are built in the offseason and revealed during the cutting phase. Conditioning has always been a challenge, and this show was no different. My upper body came in leaner, while my lower body remained stubborn. This might be due to my body’s tendency towards a female fat storage pattern. Competing in back-to-back shows likely hindered my conditioning, as my body had insufficient time to recover and requilibrate. An extended offseason is crucial for recovery and making improvements. I competed in this show to renew my WNBF pro card, a requirement to compete the year after turning pro. In the future, I’ll have ample time for recovery and preparation.
Finally, I’ll avoid setting limitations on what can be achieved naturally. While research suggests limitations, I find it unproductive to focus on them when setting personal goals. By training as hard and smart as possible, maintaining proper nutrition, and staying motivated, I believe I can push past perceived limitations. This mindset will prevent complacency during long offseasons.
I’ll create another video recapping the last few weeks of prep, which involved a strict meal plan and methodical training. I’ll also share my offseason training, following a four-day bro split (back/shoulders, chest, legs, arms), hitting each body part once every eight or nine days. Thanks for watching, and I’ll see you next time.
