Peak Week – Henry’s final days!

August 28th, 2011

I missed my blog last week – I had to work Sat. and Sun. meaning as of today I’ve worked 13 days straight. The only thing I’ve been doing for the last while is train, work, eat and sleep.

I have to say this show I’ve been sleeping lots, at least 10 hrs. a day.  My days consist of getting up at 630 am, going for 1 hr power walk with my 4 dogs, having breakfast, working out for 1.5 hrs with 30 min cardio post workout.  I then go home to have my second meal taking a 2 hr. nap getting up, eating my 3rd meal then working from 3pm to 11pm. I get home and to bed by 1130 pm and repeat the whole thing again the next day.

Ah what a thrilling life I live but guess what… I love what I do. Someone asked me in the gym if I had fun getting ready for this show and although I never looked at contest prep as fun I have to say hell yes it was fun. I woke up this morning 1 week out from the show and I could finally see the striations on my glutes clearly. I’m ready to rock.

Ryan had me only lower my Daily carbs. from 300 to 250 as at this slightly lower amount I was still getting tighter. No carb depletion for the old man this year. My workouts have been awesome with no drops in strength levels and great intensity I love training hard.

I guess anther peeve of mine is people who like to have 2 hr conservations at the gym with a meaningless set thrown in once in a while. The gym is my church and didn’t your mother ever tell you it’s not polite to talk in church. I’m very stoked for this show I have the best trainer in my corner, my wife Darlene has been supportive and I stuck to my diet and trained my ass off. So no matter how I place in the show my head will be held high cause I know I did my job.

Today is my last day of work and I won’t be back for 2 weeks so now I can totally focus on my last week of prep. I have to go for now, my dogs are wining as it time for our daily walk. I will be posting blogs every few days now as I start my last week of prep.


Bump in the arm leads to a bump in the road…

August 25th, 2011

It’s been a while since I’ve done a decent update on my training – almost 2 weeks now.  It’s not because I’ve been unmotivated, or lacking anything to talk about…Trust me, I could blog all day, all week about the details of my show prep but last Monday put a little bit of a halt on my Vegas show training.

I guess you could say it started when I was at work.  I wasn’t feeling 100% and figured I was coming down with something since I’m surrounded by the public and their cell phones all day (DID YOU KNOW…cell phones carry more bacteria than anything else? Gross, right?).  Anyhow, I went straight home after work and crawled into bed to try to sleep it off.  I woke up and felt a bit better so I hit the gym as per usual to train chest and shoulders.

I was on my last exercise when I noticed my left arm started feeling weird and was swelling up fast!  I was training with a couple friends and showed them.  Within minutes it had become even more swollen and started bruising!  I ended up going to Concordia Hospital Emergency but after 3 hours of waiting, 2 episodes of Big Bang Theory, and being told it would be at least another 3 (at 1:00am) decided to leave and go to the walk in the next day.  When I went to St. James I was told I had phlebitis, which google explained to me as:

Superficial phlebitis (also called superficial thrombophlebitis), is a condition where the veins close to the surface of the body (superficial veins) become swollen and red and develop blood clots.

Thank you Google! Of course the doctor explained this to me, but for blogging purposes this was easier.

So how does this affect me you ask? I’m on anti-inflammatories now and ice my arm religiously.  I’m not allowed to train anything upper body or lift anything, so until I get the go ahead to go hard again I’m all legs and cardio…stair monster and squats! Which honestly hasn’t been a bad thing.  I’m noticing huge gains in my lower body and absolutely love it.  Worst case scenario I go into my next season with a killer badonkadonk and a solid set of legs…which isn’t such a bad thing in my books – it’s all about the upside of things ;)

I do however have an appt on Friday to find out what’s going on and am crossing my everything in hopes that I’ll be healed up in enough time to rip up the gym for upper body and still hit the stage in Vegas.

I’ve accepted that there is a chance that I may not be able to do the show but by NO means have I given up hope.  I know I have the best trainer in my corner and if he tells me that this is mine if I want it, then I know that it will be…in the last 3 years he’s never let me down.  It seems that something always comes up when I’m weeks out from a show but nothing has stopped me yet.

As the boss says, “get your mind right, and the body will follow”.  Negative thinking and pessimism get you nowhere, and if you think you can’t, you’re probably right!

One of my favorite quotes from Rocky reminds me that if you want something bad enough, you can have it and there’s really no other way to express how I feel about this entire situation.  You learn from every experience and we must all take every opportunity to grow physically and mentally.

”..It ain’t about how hard you get hit.  It’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done…”


35 days until The O!

August 17th, 2011

It’s kind of funny that after three years of training with Ryan, four completed shows, and I’m sure hundreds of pictures – I still get that anxious, nervous feeling when I’m waiting to hear if I’m on track or not for my upcoming shows.  I know that as long as I stay honest with myself and Ryan that I’ll always end up exactly where I need to be, but after taking a week off to rest I was definitely more on edge than usual.

With 5 weeks to go, boss says I’m on track! WHEW! Now I know there’s nothing that can hold me back.  I took some much needed time off to rest, heal up and “get my head straight” as Ryan so often says.  I’m going full speed ahead – all the way to VEGAS!  It’s also time to start putting a good nights sleep a little higher on my list of priorities.  This means no more late nights, and no weekends out.  I don’t drink, even in the off season so its not hard to avoid alcohol, but with it being such a great summer this year there are lots of patio evening offers and get together invites. Read more…


August 16th, 2011

8 weeks to the day today…. wow time is flying by. I remember when it was 26 weeks till the nationals and I was saying that it’s not as far as it sounds. Now with it being 8 weeks it’s just around the corner. First though I have a few clients that I have to put before me….3 to be exact. Kali Henry Chelsea are all even closer then I am and they are all looking good and on track.

This week for me has been awesome in the sense that I am in full swing… my meals are planned and always cooked packed ready to go if I need to eat away from home. My training is spot on and at the same time every day. I would say though that the biggest change this week was the cardio that i have added in every day and let me tell you that step mill is a killing machine. So far 25 mins at 56 steps per min is the best that I can do and even at that little pace I still have to take 2-3 30 second breaks to relieve the massive pump in my legs and cramps in my calves. Read more…

3 weeks out – Time to turn PRO!

August 15th, 2011


Back again for my lowdown on my  prep. for North Americans. Less than 3 weeks till I’m on stage again. I have to say this week was hard especially at the end of the week. I was extremely tired – I guess all those 12 hr. shifts coupled with training and dieting finally made me hit the wall. This week I plan on working a normal 8 hrs. per day and getting more rest instead of the 5 or 6 hrs. of sleep I’ve been getting.
I have to say I still got some great workouts in even though I had to dig deep within myself to train hard. Sometimes we have to force ourselves to train hard especially before a show but that’s what makes the difference between a wanna be and a true bodybuilder.
I woke up this morning and weighed my self  - 230 on a empty stomach, up 6 lbs. from last week. Let me tell you, I could feel the panic setting in. I didn’t cheat, or go hard carbs and was wondering what the hell was going on. First thing I did was text my trainer Ryan and send pics. Ryan got back to me and told me that I had put on some good size and was bang on track. I was picturing no carbs for a week. Ryan told me to still have my high carb day of 500 grams.  Looking at this mornings pics I can say that I am fuller and harder than last week so it’s all good.  I also slept all day Sat. and the only thing I did was my hr. dog walk, train arms and do my post workout cardio.
I can hardly wait to get on stage. I thank my lucky stars for having Ryan as my trainer because you can bet your last dime that if it wasn’t for him I would be doing something very stupid because of the weight gain. I once again can’t stress how important it is to have a good trainer like Ryan. Well I’m going now taking the wife and grandson to see the new Planet of the apes. Keep living the life style

3 weeks till GO TIME! Kali’s final weeks…

August 11th, 2011

It feels like it was just yesterday that I was twelve weeks out and now it’s only three!! I have had a great week training, it has been one of my best. On top of this, I have been seeing enormous support from my trainers Ryan and Mike and of course my bikini girl Chelsea who have been by my side motivating me and making me push that little bit extra every time we train together!

With the diet change last week, where my carbs were reduced, I saw immediate and huge changes. I dropped 3 pounds in about 4 days this weeks. In addition to increased cardio, it has been my biggest change in one week to date! I am pleased with how my body has been leaning out lately and with three weeks to go, I feel as if I’m ready.

For this next upcoming week, I’m going to keep doing what I’m doing with 2 cardio days and four days of lifting on top of my 70min of cardio per day. I’m going to work even harder than last week and hope to see huge results again in week 3. Read more…

9 weeks …..

August 7th, 2011

9 WEEKS and still going strong.

MIA…Yup, sorry guys and gals!  Things have been a little crazy these past few weeks. I have some new clients and getting a few exciting clients ready to rumble while also looking at new business mergers and business endeavours has taken up a bit of time… Still training my butt off though, so don’t you worry about that one. I have taken to the stair climber quite well and I can do 20 solid mins on that bad boy. I would like to work my steps per minute up to 60 but for now 50-52 will have to do. Man do you ever get a burn in the ol’ glutes. 

Even though I have been crazy busy both at home and in the gym I did manage to get my first tattoo done.  It says “Mabella Joyce” with 31-03-10 (her birthday). Even though I had to take a day off the gym the next day it was well worth it and I sure made up for it this weekend, by doing a few double and triple days training.

So what’s new with the diet…? well I have taken my carbs down from 300 daily to 200g and then every 5 days I will up or “load” with 600g of clean carbs – rice, oats, potato and rice cakes are what I get to stuff my face with on those days. However, with the lower carbs I did add in some fats in the form of unsalted nuts. Crushed up, 2 tablespoons to my salads for my last two meals.  In addition to the fats I have introduced L-carnatine at 4000-5000mg per day…This is to allow the body to burn fat for fuel.  I will let you know how this is working out for me. Read more…

Checking in with our Grand Master Henry…

August 7th, 2011

I just got off the phone with Ryan. It’s great having him as my trainer cause I leave all the worrying to him which makes getting ready for a show so much easier.

I remember doing shows on my own and just ask my wife I was a basket case. I’d second guess and even third guess myself and then hope for the best. I think it’s crucial to have a trainer if you want to be your best. Pro hockey players, golf pros, tennis players ect. all have coaches, so why should we as bodybuilders go it alone?

Anyhow its just under 4 weeks and things are going well. My workouts have been awesome, I’m sleeping good and I’m not really suffering with the diet.  I’m glad I got a few workouts with Ryan a couple weeks back as it has reminded me not to get so caught up in lifting  heavy but rather focus on the muscle. Remember no one is going to ask you on stage how much you bench or squat it’s all about the look.

I have to say I’m getting pretty excited about being on stage again as I know thanks to my trainer I’ll be at my best.  My wife Darlene as been a god send!  She is very supportive and cooks all my meals for me and even makes them taste great.  I have to thank my 4 dogs for making my cardio enjoyable as I go for a power walk for a good hour every morning with them. I’m still working 12 hrs a day and then 8 or 10 hrs on Sat.  I guess I’m a workaholic as I feel guilty if I only work 8 hrs a day , 5 days a week. My pet peeve by the is lazy people. I also don’t like people with a beer in one hand and a cigarette in the other who cut you down for bodybuilding, claiming it’s all drugs without realizing how much time and effort it takes. No I don’t want to be like everyone else.  Bodybuilding is my passion and it’s a way of life for me.  Even when I’m done competing I’ll still be in the gym 4 or 5 days a week and still eating my egg whites, chicken breasts, rice and oatmeal.

I will do this until the day I die cause this is what I love to do.  Well I’ll see you all next week keep up the life style – it’s worth it.



Henry’s Final Four

August 4th, 2011

This week was a good week for me as my weight is going back up and I’m getting tighter. Ryan came up with the plan to get me lean by limiting my carbs to approx. 50 grams per day with good fats thrown in to maintain both energy and sanity. This worked extremely well and I managed to get quite lean, but my bodyweight went down to 223 and I was flat .
The second phase of diet plan was to up my carbs to approx. 300 grams which would fill me out and tighten me up. This has worked extremely well as I’m now 229 up 6 lbs and much tighter and fuller.  I might go on anther low carb phase to get rid of the last remaining body fat and then go up in my carbs once again to fill me back up.
I’m very happy with the results as I look better than last year when I did the nationals. I don’t even feel like I’m dieting and have been sleeping like a baby. My workouts were good with great pumps and good strength and energy.  I’m looking forward to the next few weeks and am hoping to be in the best shape of my life.

Well I’ll see you all next week and keep training hard cause what you put into it you get out.

I’m Baaaack! 6 Weeks to go!

August 4th, 2011

Well I did it.  I took a whole week off of weight training.  I did keep up with a bit of cardio for sanity sake, to save myself and in turn those around me…but I definitely missed the feeling I got from “pumpin iron” as they say ;)

I wasn’t feeling I was gaining any strength and my body was definitely starting to wear down from months and months of training and overtraining.  I was starting to lose my motivation and drive to train but kept up with my workouts because it was just my routine, part of my day – everyday.  I needed to take a break to gain that drive back and know that each and every workout from here on in wouldn’t be less than 100%

I went back Monday for arms and a bit of cardio.  Being a holiday, I didn’t have a lot of time to get in a full workout with all of my cardio since I worked all day and the gym closed early but I managed to finish my weights and about 20 minutes on the bike.

It feels SO good to be back.  I’m not lifting any lighter than I was, but again it’s only been a week so I really wasn’t expecting to lose any strength.

I had the chance to talk to a few of the girls I train along side with and Ryan about the break and I can’t believe the amount of support that I have had while going through this rough patch.  It’s so great to know that my entire team has my back and will always be there when I need that push, or even just someone to talk to .

I’m right on track mentally and ready to take on Vegas!  I have absolutely no doubt in my mind that I will once again step on stage in my greatest shape to date with some of my favorite fitness gals with my closest friends and even family in the crowd!

The Olympia is 43 days away and I’m giving it all I’ve got.  I have so many motivations to strut across that stage, and also take advantage of my chance meet the bikini girls and fitness icons I’ve looked to for inspiration! Amanda Latona, Jamie Eason, Jennifer Nichole Lee (again), Alicia Marie…IM COMING!