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10 Weeks Out From 2010 INBF Hercules

OK the first thing I've had to do was make some adjustments to my workout program.  On day two and five of my new routine I replaced the Squat and Romanian Deadlift superset with a Squat and Barbell Lunge superset.  I also dropped the rep range to 15 on everything for quads and hamstrings except leg extension and leg curls which I've kept at 25 reps each.  The reason for the replacement is my lower back isn't recovering fast enough.  Your erecter spinae muscles are the slowest to recover, they take typically 72 hours.  So to avoid injury and get the best out of my workout I've made that change.  I've switched up the rep range for quads and hamstrings to hopefully get a little more size on them.  So far everything has been going well, will start doing 15min of cardio after each workout (I haven't been doing cardio).  Below I've included a posing video so you can see where I am starting from.