Transformer's 08 Prep

[Transformer08]

Hy guys, everyone seems to be doing journals on here, its interesting to read and also sometimes helps people out.
Well where can i start? ive been training for around 2years, 1 year seriously, Ive previously dieted down for comps but havent actually competed. This year im looking to do my 1st show. Im working with layne right now, the best choice i could of made, the only thing which i regret is not working with him earlier.
This past off season my weight got up to around 235lbs, layne took control of my prep at 20wks out, which i was weighing 215. Right now im sitting around 193 with 12wks to go for my first show.
Just want to give a shout out to other peoples threads on here which i find very encouraging(vance,chuckles,tigastealth,father flex) and more, its great to read other peoples journeys wether its to the stage or just bodybuilding in general.
Stats are as follows:
Age:19
Height:5'11
Weight:193
Contest:12wks

My training split right now goes

Mon : Chest/Delts/Triceps + Cardio
Tues: Quads/Hamz/Calfs/Biceps + Cardio
Wed : Off Hiit Cardio 40mins
Thurs: Back/traps/R.Delts + Cardio
Friday: Arms
Sat: Off Hiit Cardio 40mins
Sun: Off Hiit Cardio 40mins

1 week i train powerlifting style, low reps, Very heavy weight, and with a rest pause range from 11-15 and the next week i train bodybuilding, different exercises with a high rest pause range, 15-21...

As far as food is concerned without going into to much detial, i keep it basic,layne gives me a varity but i like to stick to, chicken breast,oats,brown rice,yams,sweet potatoes,fish,nuts,and natty butter. these come out to a total of 6 basic meals a day.

Supplement wise, i use Bcaa's, alanine, dialene 4, creatine mono, R-Ala, And Whey, and waximaize.

right now im just focussing on brining my best conditioning with layne,hes done a real good job within the 8weeks ive been working with him, so i hope to keep progressing...
Here a few pics..

[Transformer08]

Here are 2pics, 1 being before i started training and the other of me when layne took over my prep...
In the off season i got a lil too fat, but neva got so fat it was un-redeamable lol :D

[Cape1]

Here are 2pics, 1 being before i started training and the other of me when layne took over my prep...
In the off season i got a lil too fat, but neva got so fat it was un-redeamable lol :D

YOu'll never be so fat as to be beyond redemption! I can attest to that ;) Hey, excellent work so far. You look like you're right on track. I'm exactly 12 weeks out as well so I'll be following along. It's good to have a coach. It's made a big difference with me and I'm sure it will help you as well. Good luck

[Transformer08]

YOu'll never be so fat as to be beyond redemption! I can attest to that ;) Hey, excellent work so far. You look like you're right on track. I'm exactly 12 weeks out as well so I'll be following along. It's good to have a coach. It's made a big difference with me and I'm sure it will help you as well. Good luck

thanks bro. lol yeah ur right, that come out wrong, what i mean was, i think if your going to compete, try and stay leaner in the off-season it will make it easier to diet down for a comp, and sure as hell 40min hiit cardio sessions will avoidable lol :D

[Transformer08]

Date: 3/05/08

Training off
Cardio = 40min Hiit
Diet = Normal Carb day

Right now weight is around 193lbs, looking to get down to around 191 for next week, todays an off training day for me, aswell as sunday. So doing hiit cardio back to back days, i do mine on the treadmill. Doing it on the bike is just to much lol,....Lovin it!!

[Transformer08]

Training off
Cardio = 40min Hiit
Diet = Normal Carb day

Another hiit cardio session today, 12more weeks to go, if done right so much can be achieved!
Leaness is starting to get there, looking leaner in all different lightings which is good. Cant wait to train tommorow, chest/delts/tri's day :D. Right now aint cravin any food, only on the odd occassion where i see ''Vance's'' Pics of doughnuts lol...they r my criptonite!

[Transformer08]

Training off
Cardio = 40min Hiit
Diet = Normal Carb day

Another hiit cardio session today, 12more weeks to go, if done right so much can be achieved!
Leaness is starting to get there, looking leaner in all different lightings which is good. Cant wait to train tommorow, chest/delts/tri's day :D. Right now aint cravin any food, only on the odd occassion where i see ''Vance's'' Pics of doughnuts lol...they r my criptonite!

Here was a back pic after the hiit cardio, still got some catching up to do, but getting there. Ive progressed every week, and thats all you can do!

[bryce126]

holy crap man, you've got some huge quads with a great sweep. I cant wait to see you a few weeks out from contest, its gonna be sick.

have fun working with layne, I've heard great things, subbed + reps

[Transformer08]

holy crap man, you've got some huge quads with a great sweep. I cant wait to see you a few weeks out from contest, its gonna be sick.

have fun working with layne, I've heard great things, subbed + reps

thanks bro.Quads have been a strong point for me, wether its genetics or not i dont know, becuase when i first started training my legs were terrible! but they have seemed to grow grow grow!... Some people call me quadzilla lol, should of probably named myself that lol. I train them real hard tho, but in the off season i didnt train them at all, becuase i wanted my other bodyparts to catch up. I measured them the other day, and they measured in at 27ins. I dont know wether thats good or not, but they aint dropped since prepping with layne, and i dont re-feed on leg day either, plus i do cardio on leg day lol. As far as training is concerned, where u say about the subbed + reps thing, this off season was good and bad in 2 ways. 1st of all i got to out of shape, that was the bad part. But the good part is i learnt new training techniques and learnt a lot about my body, how it responds to certain exercises. I used D.C principles in the off season, not his exact protocol but rest pause and heavy progressive weights as i feel this works for me. The reason why i split it into bodybuilding/powerlifting weeks, is injury conerncs and also inner detail to muscle. In the off season if your looking to get stronger every few weeks, it can probably happen, well it did for me, for example my deadlift has gone up from 308lbs - 430lbs and thats for 12 reps. Im not plannin on loosing stregth this prep, infact im actually getting stronger, but with the calories being reduced, i know i cant perform in week in week out, thats why i like to split it up. Also i Do different exercises every week, so a powerlifting week would be like dead/bent over rows for back focussing on getting stronger, but on a bodybuilding week, it would be kinda the same, but fewer warm up sets, and incorperate things like goodmornings and dumbell rows...really think just find out what works for you, and try new things, u neva know...thanks for the comment tho, ive been following ur journal, and man...u r looking lethal!

[Transformer08]

Chest/Delts/Tri's/Abbs (5/04/08)
Cardio 35mins(PWO)
(Bodybuilding week)

Well the prep so far with layne has been fantastic. I emailed him at the beggining and the prep began 3days later lol, hes not 1 to wait around. Ive still got around 20-25lbs to loose, but hey? can u really put a figure on condition? Im really happy with the progression so far and the general prep.
Im only going to be uploading a few snap shots everyweek , but full body pics of 3-4weeks to show the real progression. heres how todays session went:

Single Arm Cable Crossover:
40(20)x2, 48(15)x2 , 68(12,6,5)Rest Pause, 48(25)
Incline Bench:
121(12), 154(12), 176(12), 187(8), 191(8,2,2)R/P ,52(25)
Decline Bench:
121(12), 154(12), 187(12), 198(12), 235(7,2,2)R/P,121(25)
Front Shoulder Press:
66(12), 88(12), 110(12), 121(12), 136(11,6,2)R/P, 66(25)
Front Dumbell Raise:
27(25)
Side Lateral Raise:
27(15)x2, 33(12)x2, 33(12,6,5)R/P , 22(25)
Tricep Pushdown:
68(15), 80(15), 90(15), 100(15), 110(12,5,3)R/P , 80(25)
Dips: Bodyweight (3) x failure

Note:
R/P= Rest Pause
(25) is a widowmaker set, i also do extreme stretches after each body part is worked, and train abbsx5 sets before every training session.

[bryce126]

Chest/Delts/Tri's/Abbs (5/04/08)
Cardio 35mins(PWO)
(Bodybuilding week)

Well the prep so far with layne has been fantastic. I emailed him at the beggining and the prep began 3days later lol, hes not 1 to wait around. Ive still got around 20-25lbs to loose, but hey? can u really put a figure on condition? Im really happy with the progression so far and the general prep.
Im only going to be uploading a few snap shots everyweek , but full body pics of 3-4weeks to show the real progression. heres how todays session went:

Single Arm Cable Crossover:
40(20)x2, 48(15)x2 , 68(12,6,5)Rest Pause, 48(25)
Incline Bench:
121(12), 154(12), 176(12), 187(8), 191(8,2,2)R/P ,52(25)
Decline Bench:
121(12), 154(12), 187(12), 198(12), 235(7,2,2)R/P,121(25)
Front Shoulder Press:
66(12), 88(12), 110(12), 121(12), 136(11,6,2)R/P, 66(25)
Front Dumbell Raise:
27(25)
Side Lateral Raise:
27(15)x2, 33(12)x2, 33(12,6,5)R/P , 22(25)
Tricep Pushdown:
68(15), 80(15), 90(15), 100(15), 110(12,5,3)R/P , 80(25)
Dips: Bodyweight (3) x failure

Note:
R/P= Rest Pause
(25) is a widowmaker set, i also do extreme stretches after each body part is worked, and train abbsx5 sets before every training session.

sick workout man, sounds intense

[Transformer08]

sick workout man, sounds intense

thanks bro, trying to keep the training which added some size/thickness, and let the diet do the work, some people change there training from off season-pre-contest, i dont see why tho? if u make gains with a certain way training keep to it! lol

Bryce leg shots for u lmao , log shot was taken after cardio so there waterd/swolen over.
Btw, i train at home, if people are wondering i there are weights by my feet.!

[Transformer08]

Heres a quick before and after with layne, this is after dieting with him for 7weeks...Ouch i did get one hell of an off-season belly :eek:
Abbs and cuts are starting to come,still 12wks to go. :D

[bryce126]

looking great so far, what show are you doing?

[Transformer08]

looking great so far, what show are you doing?

Aiming to do british Bnbf Qualifiers On july 27th. After that going to look at what shows i can knock out within 4-6weeks. Ill have to speak to layne on that regarding the prep, as i only hired him for 20wks, but im looking to do as many shows :D

[Transformer08]

Quads/Calfs/Hams/Biceps/Abbs (6/04/08)
Cardio 35mins(PWO)
(Bodybuilding week)

Standing Calf Raise:
121(12),154(12),187(12),209(12),220(12,4,3)R/P,121(25)
Squats:
286(12),320(12),341(10),363(8),375(6),180(25)
Front Squats:
121(12),154(12),187(12),220(10),242(8),121(25)
Leg Extensions:
77(failure)x3- Single Leg + 77(failure)x1-Both Legs
Hamsting Curls:
33(20),55(15),66(15),77(12),81(12,6,4)R/P,44(25)
Dumbell HamDeads:
77(12)x5
Hammer Curls Arms:
88(15)x5 + Dumbell Curl Single Arm 22(failure)x1
Cable Curls:
30(failure)x3

I was absolutely smashed after todays session, but i still managed to set all new pr's. The diet is good right now, and supplements are basic. i do use the bcaa's in between meals protocol, thinks it works a treat! :D

[Transformer08]

Cardio40min Hiit + lower Abbs

Todays cardio session was a good 1, when you do intervals like this , its a bit more fun and the cardio doesnt seem to drag on forever!, First time we've had hot weather in the Uk this year, noticing vascularity is always notcibile now in arms,delts,and calfs. Still got a lot of work to do, but things are improving all the time.
Cardio right now is 6x a week, With 3 Low/Mod intensity sessions with 3 Hiit Sessions.
Low/Mod cardio is 35mins Pwo and Hiit Cardio is 40mins.
Meals are 6 a day right now, and supps are basic, the best supplements ive used has to be Scivations xtend and dialene 4 as a cut supp is really good. I cylce between the Dialene 4 and L-carnitine Every 2weeks. There hasnt been a week where i aint progressed, and thats all you can ask for really when prepping for a show!

[fltallpaul]

12 weeks will fly by....stick to your game plan and enjoy the change. Good luck...looking forward to watching you progress.

[Transformer08]

Back/Traps/R.Delts(bodybuilding week)
Cardio 35mins Low/Mod
High Carb

Todays session was another good one, Strength is still there, even stronger, now days lol.

Reverse Pulldowns
132(15)x2,154(15)x2,176(12,8,3)R/P,130(25)
Racked Deads
275(12),297(12),341(12),385(12),407(10),220(25)
Bent Over Rows
121(12),154(12),210(12),220(12),231(8)
Reverse Grip Bent Over Rows
88(20)x3
Reverse Smith Shrugs
121(12),154(12),187(12),220(12),246(8,6,6)R/P,132(25)
Dumbell Rows
77(15)x3
Rear Later Raise
33(failure)x3

After each body part, i extreme stretch for as long as i can, usually between 30-45seconds.

Things are looking on the up right now, its amazing the small changes layne makes, throughout the prep, but how far they can take you, still a lot of grinding away to do, but the next pics i have up soon should be a good indication of solid progress. I was behind at 20wks out, but im starting to catch up :D

[Transformer08]

Arms/Abbs(bodybuilding week)
High Carb
Weight:192lbs

Todays session i had an extreme pump throughout, my sessions have never been this good/intense. Really mentally focused on bringing my best package i possible can to this show, i cant control what other people do, but i can control what i do. Working with layne up to now has been a pleasure, the bloke a genius to say the least.

Heres how todays session went....

Skull Tricep Extensions
80(15),90(15),99(15),110(12),110(12,8,4)R/P,80(25)
Benched Dumbell Curls
22(20)x2,27.5(15)x2,33(12),33(12,8,8)R/P,16.5(25)-Single Arm
Close Grip Bench
121(15),154(15),187(15),198(12),209(10,3,3)R/P,132(25)
EZ Bar Curls
55(15),77(15),88(15),100(15)110(12,6,6)R/P,66(25)
V-Bar Pulldowns
80(15),90(15),99(15),110(12),110(12,8,4)R/P,80(25)
Cable Curl
30(failure)x2
Dips
B/W(failure)x2

Will upload a few pics later today...

[Transformer08]

Here are a few pics from today, still got much more work to do, but progress is at full speed, also want to take a moment out, and wish Layne a happy Wedding in these next upcoming weeks, and enjoy every moment of it bruh! i knowyou will!!!

[bryce126]

looking thick and proportional man, where's the front?

[Transformer08]

looking thick and proportional man, where's the front?

Thanks brycs, i 4got to upload em lol, but here they are, lighting is a bit diff in some due to time of day, but you get an idea of where im at, i wont be uploding anymore after these till another 2-4weeks or so! im around 192 in these pics, me and layne looking to knock off 1.5-2lbs a week, so i could come in around 170ish, i think and feel that i should be in tip top condition at that weight, Bodyparts aint dropped in size, arm are still 16 1/2 and quads are sitll 27. So its all good, im looking to do 3shows this year in the space of 6weeks, il have to see what layne'y boy says lol :D

[FATHER FLEX]

Dang you got some thighs on you! End results, you are NOT going to look like its your first show, got so much going for you. :) Do this bro!

[Transformer08]

Dang you got some thighs on you! End results, you are NOT going to look like its your first show, got so much going for you. :) Do this bro!

Thanks bro, means a lot coming from some one who ive admired for a while on here, your thread and journals kept me motivated as well as believing in myself.
My legs have always been a strong point since i started squatting ass to the grass, i didnt even train them for 8weeks in the offseason to bring my other bodyparts up. just got to keep hammering away to the show, 11weeks to go from sunday :D

[Transformer08]

Training off
Cardio = 40min Hiit
Diet = Normal Carb day

Todays hiit cardio session went good as per usual, however im 11weeks out, and layne is starting to push the diet now. We both took an aggressive approach from 20wks out but things now are starting to look tough, but im relishing the thought of grinding though these up coming 11weeks, every a bit of sweat i drop, every meal i eat, every rep i perform in the gym aint guna be any slacking, the attitude ive had all prep so far,
''The more you bleed in training, the less u bleed in battle!''
Ive currently run out of Bcaa's,Creatine so im going a few days without em, ive found they have helped massivly so far in this prep.
So for the up coming weeks, the changes in the prep will look like this:

Sat:Hiit Cardio 40mins total
Sun: Hiit cardio 40mins A.M and 40mins P.M
Mon: Train + 35min Mod cardio
Tue: Train + 35min Mod cardio
Wed: Hiit Cardio 40mins total
Thur: Train + 35min Mod cardio
Fri: Train + 30min Mod cardio

Effort is not an issue with me. Aint nothin 2 it, but to do it! yeeeah BUDDY! :D

[Transformer08]

Training off
Cardio = 40min Hiit A.M + 40min Hiit P.M
Diet = Normal Carb day

Double hiit cardio session session today. Energy levels are really good, and mentally going strong right now, my legs seem to be leaning out so quick, but it dont suprise me, becuase they did stay in shape all year round for some reason.
Meals are pretty basic, just 6 day, whole foods where i can, whey iso if needed, supps are bcaa's,creatine mono,alanine,dialene 4,l-carnitine,r-ala, but right now ive run out of the creatine and bcaa's. Out of all the supps i use, i would give the upper hand to scivations extend. The rest is down to correct diet and training but the supps do have there place.

[demonwareltd]

What kind of cardio are you doing for HIIT? Just curious. I have been running sprints and question if those are the best way to go about it because they drain the hell out of you. Wasn't sure if I'd be better off doing HIIT on a stationary bike or elliptical... Great work so far though, looking good and lifting strong!

[Transformer08]

What kind of cardio are you doing for HIIT? Just curious. I have been running sprints and question if those are the best way to go about it because they drain the hell out of you. Wasn't sure if I'd be better off doing HIIT on a stationary bike or elliptical... Great work so far though, looking good and lifting strong!

Thanks bro, i do treadmill, or if the weather is nice outside. I stay away from the bike becuase my legs are normally so saw from a squatting day i like to let them rest, there probably the leanest thing on me right now, i put that down to the heavy training and hiit cardio. Hiit cardio doesnt really drain me out, becuase i do it on off days from lifting and right now, my body seems to get by through the day, but come time when i need to train, my carbs pre-workout just seem to fuel me there on the spot, and i have the most insane sessions. Bro take it from me, if your wanting to get your legs out, id do ur low/mod intesnity on stationary bike, and start supersetting or doing widowmaker sets on your leg day, imo this has worked well for. i got some pics from last year of what my legs look like around 9 weeks out, i didnt compete that year, but i could see what difference training them that way did.
here a few pics from last summer, my legs are better now tho.

[Transformer08]

Chest/Delts/Tri's/Abbs (12/04/08)
Cardio 35mins(PWO)
(PowerLifting Week)

Well today was a pretty tough day, them double hiit cardio session really do take it out of you, however, my session was still as intense as it could ever be, set some pr's so all is looking good. My leaness is coming to a stage right now, where every week, changes are noticible, but theres still so much work 2do, so just got to keep focused. Run out of creatine, so used Gaspari size on as my pwo , for carbs and the creatine, its a very good supplement. heres how todays session went :

Single Arm Cable Crossover:
66(30)x2
Flat Bench
121(8), 154(8), 176(8), 187(8), 213(9,4,3)R/P ,125(25)
Decline Bench
121(8), 154(8), 187(8), 198(8), 242(8,4,3)R/P,132(25)
Incline Widowmaker Bench
125(25)
Clean and Jerk
55(8),77(8),88(8),110(8),132(4,3,3)R/P,66(25)
Side Lateral Raise
33(15)x3,44(12,6,6),22(25)
Tricep Pushdown
68(15), 80(15), 90(15), 100(15), 110(12,5,3)R/P , 80(25)
Dips
[b]Bodyweight (1) x failure

Me and layne still looking to knock up 20lbs in the next 10-11weeks, and right now, things are looking good, pics will be uploaded in the next few weeks.

[Transformer08]

Guys been a bit busy of recent, thats why thread aint been kept up to date with the training regime, however will get back on it in the next few weeks! will have updated pics coming soon aswell, things are starting to look very good right now, im really happy where with im at , physically and mentally, got to keep focused. Right now im using dialene 4 for 2weeks, and then will switch back to L-Carnitine. will be looking to seeing good progress in the next few weeks and keepin you guys updated.

[Transformer08]

Back/Traps/R.Delts(Powerlifting Week)
Cardio 35mins Low/Mod
High Carb

Reverse Pulldowns
154(15)x4,180(12,5,3),136(25)
Racked Deads
297(12),341(12)x2,385(12),407(12),224(25)
Bent Over Rows
121(12),154(12),210(12),220(12),231(8)
Reverse Grip Bent Over Rows
121(15)x3
Reverse Smith Shrugs
121(12),154(12),187(12),220(12),253(12,6,3)R/P,132(25)
Rear Later Raise
33(failure)x3

Notes:
Today was a high carb day, my 1st of 2 high carb days i have a week. I find myself to be a bit fuller, and a bit more energised. Things are starting to get tough throughout the day, sessions are not suffering tho, as my strength has not dropped, and im still managing to get in PR's.
Back has been a bit twitchy this past week, so couldt go as all out as i would of liked to on this powerlifting week.
With Cardio sessions at, 8x a week, 4 being 40min HIIT sessions and 4 being 35min Moderate sessions, the prep is looking agressive, but thats just how i like it.
Typically on a higher carb day for me, carb sources stay the same, just add in a bit more of what the carbs i usually eat, this helps me keep on top of how different carbs react with me. i like to stick to , brown rice,oats,potatoe,sweet potatoe,cherios and waximaize really. Pics will be updated soon, and im hoping to suprise you guys, with the changes me and layne have been making...

[Transformer08]

Got a few snap shots in tonight, 10 more weeks to go from this sunday, my 1st show, cant wait!...
Theres still so much work 2do, but all you can do is ur best, and thats what im doing right now...will get some full body shots in the next few weeks.

[Transformer08]

Arms/Abbs
30mins Mod Cardio PWO
High Carb
Weight:190lbs

Notes:
Todays session was a good one, im back on the dialene 4 after coming of it for a few weeks, so things so be ramped up a bit. Me and Layne are both happy with the progress so far, right now the diet is the same, only the cardio has been ramped up a bit.
As far as food is conerned, just sticking to Chicken Breast/Eggs/Whey iso as my main protien sources, Oats/Cherios/WaxiMaize/Sweet Potatoe As carbs, and Yolks/Almonds/P.Butter for fats. I might start eating fish soon though will have to speak to layne on that one if it makes any difference as last year, i did notice that i started to lean out very quickly when i was eating a lot of fish, it might of been that or the cardio i dont know....
Heres How todays session went...

Skull Tricep Extensions
80(15),90(15),99(15),110(12),110(12,8,4)R/P,80(25)
Benched Dumbell Curls
22(20)x2,27.5(15)x2,33(12),33(12,8,8)R/P,16.5(25)-Single Arm
Close Grip Bench
121(15),154(15),187(15),198(12),209(10,3,3)R/P,132(25)
EZ Bar Curls
55(15),77(15),88(15),100(15)110(12,6,6)R/P,66(25)
V-Bar Pulldowns
80(15),90(15),99(15),110(12),110(12,8,4)R/P,80(25)
Cable Curl
30(failure)x2
Dips
B/W(failure)x2

The next set of pics will be around 6-7weeks out, weight should be sitting around 184-186 by then.

[Transformer08]

Training off
Cardio = 40min Hiit
Diet = Normal Carb day

Just another hiit session on the treadmill today, battles through it as things are beggining to get real tough. Tommorow is a double 40min Hiit session in the A.M and P.M ... The joys!

[Transformer08]

Here are some pics i took tonight before bed, today was only a hiit cardio day , but you'll see why people love doing hiit, i cannot believe how quickly my legs are leaning out...10 more weeks to go, another 15-20lbs to loose, i feel ill be on target, just got to keep up the instensity as this is going to be my 1st show of 3 in the space of 6weeks.

[demonwareltd]

Here are some pics i took tonight before bed, today was only a hiit cardio day , but you'll see why people love doing hiit, i cannot believe how quickly my legs are leaning out...10 more weeks to go, another 15-20lbs to loose, i feel ill be on target, just got to keep up the instensity as this is going to be my 1st show of 3 in the space of 6weeks.

Man, you defintely weren't kidding about the legs leaning out. Looking good, especially with 10 more weeks to go!

[Transformer08]

Man, you defintely weren't kidding about the legs leaning out. Looking good, especially with 10 more weeks to go!

Thanks bro, yeah just got to keep dialing it in, layne has helped me progress every week, now its coming to a stage where i can see improvement with every 1lb i loose. I forgot to upload this side chest shot, my muscle look a bit flat, from the cardio its bound to happen, im happy with what im achieving but not satisfied, guna keep pushin until the day of the show!

[Transformer08]

Yesterday was a Double Hiit session 40mins a.m and 40mins p.m...
Things are getting physically tough, but more mentally tough too. Only 10wks to go for my 1st show, im nervous but excited at the same time. Right now my diet is solid, layne makes such small changes but they go so far, he keeps me sane to say the least, normally by now id be overcomplicating matters if it was down to me, but having some one guide you keeps you calm and collective.
Iv'e been eating chicken breast up to this point,however im going to be switching over to fish for a while. It will keep my belly satisfied as i can eat more of it, the fish im eating will be less protien per 100g then chicken breast. Also last year fish just seems to work really good with my body, gives me a different sort of look, so ill see how i get on, just wondering if any of you guys feel the same when it comes to variying your protien?

[Fjock]

you're doing great man. I know 10 weeks still seems like forever but it gets easier as you see better and better results. In time your excitement for the show will totally out do your nervousness and you will be just fine. I learned that the first time I competed. Keep it up man, Layne will have you peeled :)

[Transformer08]

you're doing great man. I know 10 weeks still seems like forever but it gets easier as you see better and better results. In time your excitement for the show will totally out do your nervousness and you will be just fine. I learned that the first time I competed. Keep it up man, Layne will have you peeled :)

Thanks bro, im pushin it hard as i can, and your right about layne, he keeps me sane, and he gets results!... I think i posted in your last thread, congrat's on 'Lehigh Valley' results and comps you done this year, drives me to do well myself.

[Transformer08]

Chest/Delts/Tri's/Abbs
Cardio 35mins(PWO)
Weight:187.5lbs

Single Arm Cable Crossover:
40(20)x2, 48(15)x2 , 68(12,6,5)Rest Pause, 48(25)
Incline Bench:
121(12), 154(12), 176(12), 187(8), 191(8,2,2)R/P ,52(25)
Decline Bench:
121(12), 154(12), 187(12), 198(12), 242(8,3,2)R/P,121(25)
Front Shoulder Press:
66(12), 88(12), 110(12), 121(12), 136(11,6,2)R/P, 66(25)
Front Dumbell Raise:
27(25)
Side Lateral Raise:
27(15)x2, 33(12)x2, 33(12,6,5)R/P , 22(25)
Tricep Pushdown:
68(15), 80(15), 90(15), 100(15), 110(12,5,3)R/P , 80(25)
Dips:
Bodyweight (3) x failure

Notes:
Felt quite fatigued thoughout the day today, managed to push myself through my session, it was a good one too, no strength has been loss yet.
Was real real dry today, i think its a mixture of dialene 4 and the double hiit session i did yesterday, my body is leaning out very quickly right now , and mid-section is starting to come in real tight. Got my waist taken at 30'' today. So its dropped around 7'' since working with layne...

[demonwareltd]

Nice workout for sure. I have to say, you are a SICK SICK man for going through 2 HIIT sessions in one day. I give you mad props though for pushing through it, because I'm sure it's going to all pay off in the end...

[Transformer08]

Nice workout for sure. I have to say, you are a SICK SICK man for going through 2 HIIT sessions in one day. I give you mad props though for pushing through it, because I'm sure it's going to all pay off in the end...

thanks bro, double hiit sessions aint easy to say the least, especially when there 40mins long. Right now im leaning out so quickly im gettin really excited, my new pics which should be uploaded in the next few weeks should hpefully demonstrate the effort im putting in. But you know bro, the other jounrals on here like yours keep me motivated. come day of the show, i just want to be able to look back and say i gave it my all, have no regrets, that will satisfy me tho most. thanks bro.

[Transformer08]

Quads/Calfs/Hamz/Abbs
Cardio 35mins(PWO)
Weight:188lbs

Standing Calf Raise:
121(12),154(12),187(12),209(12),220(12,4,3)R/P,121(25)
Squats:
286(12),320(12),341(12),363(8),286(12),231(25),187 (25)
Front Squats:
121(12),154(12),187(12),220(10),242(8),132(25)
Leg Extensions:
77(failure)x3- Single Leg + 77(failure)x1-Both Legs
Hamsting Curls:
33(20),55(15),66(15),77(12),81(12,6,4)R/P,44(25)
Dumbell HamDeads:
77(12)x5 + Hamstring Curl Superset 55(25)
Hammer Curls Arms:
77(15)x4 + Dumbell Curl Single Arm 22(failure)x1
Cable Curls:
30(failure)x3

Notes:
Todays leg session was a killer to say the least!, iv'e kinda got a little twitch in my back right now, so i didnt want to over do it with the weights, but still managed to get in a intense session. By the end i was smashed, then had my pwo shake, jumped on the treadmill and banged out 35mins cardio.
Tommorow is a Hiit cardio day at 40mins p.m .... I know im guna be physicing myself up in my sleep lol :D

[Transformer08]

Training:Off
Cardio: 40mins Hiit P.M + Abbs

Later tonight is my 40min grueling hiit session, but i love it! :D lol, my legs are real sore after yesterdays session.
The dialene 4 + added cardio for the last 2weeks has really helped. Dialene 4 is brilliant, and i use it 2weeks on 1-2weeks off. Inbetween i run L-carnitine.
That with a load more of scivation products :D ...
heres a quick pick i took this morning before work, was around 7am...
Things are slowly but surely getting there...i will have proper full body pics up in around 2-3weeks time when the coach gets back :D
Right now my body is looking leaner with every 1lb i drop, where as around 16-12wks out, i could see little changes but not like this now? wondering if anyone else has experienced this...Notherless im really mentally happy,physically aswell. Even though im the 1 putting all the effort in, Layne is the backbone to my prep, keeps me pushing. What i like most about him, is every client is dealt with in an individual manner, No one is doing the same thing, everyone is doing something different, this just shows how much detail he pays to each individual client.

[stayfit2008]

Great thread, I should ahve paid closer attention,..your a Team Norton client as well!! pics look great and you are where I wish I was at less than 10weeks,..great poundage your putting up to!

[Transformer08]

Great thread, I should ahve paid closer attention,..your a Team Norton client as well!! pics look great and you are where I wish I was at less than 10weeks,..great poundage your putting up to!

Thanks bro, i like to keep a journal for the sake it keeps me sane, everyone is on the same playing field and it might help someone else. The info on the boards are priceless, and then you get journals on here like ur own, or fatherflex's,vance,scivation,semper,fitallpaul lol the list goes on, which pushes me even harder...
Bro you'll be suprised at what layne will do with your body, i was really out of shape when he took over me 20wks out, the only regret i have is not hireing him sooner.

[Transformer08]

Back/Traps/R.Delts(Bodybuilding Week)
Cardio 35mins Low/Mod + Abbs
High Carb

Reverse Pulldowns
154(15)x4,165(12,5,4)R/P,136(25)
Racked Deads
297(12),341(12),385(12),407(10),341(12),231(25)
Bent Over Rows
121(12),154(12),210(12),220(12),231(10),154(12)
Reverse Grip Bent Over Rows
125(15)x4,44(25)
Reverse Smith Shrugs
121(12),154(12),187(12),220(12),231(12),132(25),66 (25)
D.Rows
77(15)x3
Rear Lat Raise
33(failure)x3

Notes
Todays session was awsome! The higher carbs definately help with the fullness of my muscles/pump throughout the day and session. My lifts havent dropped yet, and i do set PR's still. Everything seems to be dialing in nicely right now, weight is dropping as it should, and my general physique seems to be on constant progress which is the main thing.
With still 10wks to go from sunday, its kinda all i can think about right now.
Looking foward to some Banana Whey,almonds and P.Butter 2nite lol
Pics will be uploaded soon, within 2-3weeks or so, these next pics should really show some major progress.

[Sean15782]

Awesome numbers on the rack deads!!! Legs are lookin huge, phenomenal outer sweep!!! Keep workin, represent for us in the UK

[Transformer08]

Awesome numbers on the rack deads!!! Legs are lookin huge, phenomenal outer sweep!!! Keep workin, represent for us in the UK

Thanks bro, i just keep hammering my quads and everyone seems to go on about them over here lol, maybe something of a trademark, i dunno...HEELLLL YEAH BUDDY i think im the 1st team norton member in the UK! Fires me up even more.

[semper27]

SOLID training and great mindset!

[FATHER FLEX]

great mindset!

Best compliment you can get, specially coming from this guy!

[Transformer08]

SOLID training and great mindset!


Best compliment you can get, specially coming from this guy!

Thanks guys, i try to keep my self focused all the time. This sport is in my blood, its all i know, i cant get enough of it lol :D ... But damnnn when guys like yourselves chime in on a thread like this, its so motivational to say the least. 1 thing ive promised myself, and trying to keep true to so far is my instensity in the gym will not suffer, i dont care how much hiit or how low my calories get , i come on here before i train, i watch videos , listen to music , and even physce myself up at during work, to train as if its going to be the training session which makes or breaks me, when ive left the gym, ive given 110% , i can sleep well. The day i give that i dont give 110% effort, will be the day i give up bodybuilding...Its never gonna happen :D

[Transformer08]

Arms
30mins Mod Cardio PWO
High Carb
Weight:189lbs

Skull Tricep Extensions
80(15),90(15)x3,99(12,8,6)R/P,80(25),60(failure)x1
Benched Dumbell Curls
22(20)x2,27.5(15)x2,33(12),33(12,12,12)R/P,16.5(25)-Single Arm
Close Grip Bench
121(15),154(15),187(15),198(12),209(10,3,3)R/P,132(25)
EZ Bar Curls
55(15),77(15),88(15),100(15)110(12,6,6)R/P,66(25)
V-Bar Pulldowns
80(15),90(15),99(15),110(12),110(12,8,4)R/P,80(25)
Cable Curl
30(failure)x2
Dips
B/W(failure)x2

Notes:
Well guys time seems to be going quick, 9weeks out from this sunday. Things are looking good right now, ive managed to work my as* into a posistion which im happy with, but still so much more plugging away to do...
I started this prep 20wks out with layne, and not in very good shape at all, but hard persistant work and progress is starting to pay off.
After every worked bodypart in a training session i do extreme stretching.
Next week im looking to be around 187-187.5lbs.
The Cardio regime has gone even more aggressive now it looks like this from

9wks out:
Sun:40min hiit a.m /40min hiit p.m
Mon:35min Pwo
Tue:35min Pwo
Wed:40min Hiit P.M
Thurs:35min Pwo
Fri:30min Pwo
Sat:30min a.m/40min Hiit P.M

Its late here in the Uk, guna get sum Xtend in before bed. And Wake up tommorow with the hunger like i do everyday, and train to win.

Heres a few shots i manged to get in today...

[demonwareltd]

Legs are looking awesome as always. Looks like you'll have your hands full next week with a decent amount of cardio. Hop to it and continue to shred my man!

[Transformer08]

Legs are looking awesome as always. Looks like you'll have your hands full next week with a decent amount of cardio. Hop to it and continue to shred my man!

Thanks bro,im really happy bout how my legs are looking this far out, however ive noticed the past few weeks, my upper body is playing the catch up, and that seems to be leaning out now more, which im happy with.
Guna just hammer through each cardio session like always, effort it is not a problem for me, the bros on here and my belief is enough to go through anything...
Bro i swear by the HIIT cardio and supersetting legs , it really brings them out.IMO, the more you train them the better they look.

[demonwareltd]

Thanks bro,im really happy bout how my legs are looking this far out, however ive noticed the past few weeks, my upper body is playing the catch up, and that seems to be leaning out now more, which im happy with.
Guna just hammer through each cardio session like always, effort it is not a problem for me, the bros on here and my belief is enough to go through anything...
Bro i swear by the HIIT cardio and supersetting legs , it really brings them out.IMO, the more you train them the better they look.

Good deal. Yeah, I'm heading off for a leg workout now, and I think I'll give it a shot supersetting a couple exercises. My biggest issue is supersetting leg exercises kills me cardiovascularly, but I guess I just have to push through it. Also going to try some Leg Extension burnouts at the end ...

[Transformer08]

Good deal. Yeah, I'm heading off for a leg workout now, and I think I'll give it a shot supersetting a couple exercises. My biggest issue is supersetting leg exercises kills me cardiovascularly, but I guess I just have to push through it. Also going to try some Leg Extension burnouts at the end ...

Yeah give it a shot, Layne always says give something a try, you might stumble on something which you find is really good for you, i know he beats the hell out of his legs to.
If you look at a typical leg session for me, i tend to do my leg exercise and then at the end, drop the weight and do 25reps with a weight which is still heavy but i one which i know i can use form with for the 25reps. Also extreme stretching helps too.
Sometimes my legs hurt me so much from the training and then doing hiit cardio the day after i find it hard to get in n out of bed lol,

[Transformer08]

Training:Off
Cardio:
30mins A.M + 40mins Hiit P.M
Normal Carb day

Notes:
Well today i felt fatigued all day, kinda the trade right now for me, my energy levels are very low during the day. Only around my cardio/training sessions i have that added boost to march on through a session, probably becuase i mentally physce myself up all day long.
When layne took me over we had a target weight of 180lbs. Right now im 189lbs, however we are both looking to supass this, with aiming for 1.5-2lb weight loss a week.
I have dropped the dialene 4 for the next 2weeks, and will use L-carnitine and some caffine to get me though training and cardio sessions, then i plan to use All 3 from around 4-5weeks out.
My meals are very basic, layne does give me a variety, but i like to keep it as basic as possible and what foods i like to eat at certain times and which ones agree with me better.
One thing ive always liked about layne, even before he started prepping me, he never orders or tells someone to do something, he only advises, and someone hu's had as much success as him, this just shows you how down to earth the guy is, whilst im on the subject of Mr.Norton, i just wana say congradulations on the wedding today :D
The next lot of pics i will upload will be in around 2-3weeks time, no matter how much i itch before then to put some up, becuase i want to turn heads with the progress which im achieving right now.
Im no fool to the game, when you see people like, vance,father flex,semper,sporto,fjock etc... around 10-12weeks out, they all look like they can step on stage right there and then!, im just happy with what im achieving out of my physique right now, from what ive come from. It is good tho to see people like Sporto,Vance,F.Flex,semper etc..., show what it takes and what to expect to be at the very top of this sport, it just pushes me harder, and gives me more self belief. there are so many people doing well right now here on these journals, its real good to see this sport evolving....

[TigerStealth]

awesome pics transformer, they are kind of small so its hard to see but it looks like your legs are INSANE. back looks great too, keep it up!

--Joe

[Transformer08]

awesome pics transformer, they are kind of small so its hard to see but it looks like your legs are INSANE. back looks great too, keep it up!

--Joe

Thanks bro! yeah i know there kinda small, i actually train at home , and the only quick pics i get to upload on here come from my mobile phone. But will try and get some bigger ones up soon. Your coming on real good urself, id say ur quite a bit leaner then i was at 13wks out, so come showtime your guna look incedible,btw, can i borrown your abbs lol? :D

[Transformer08]

Joe, i managed to find one i uploaded earlier in the thread, a bit bigger becuase i agree about the size of the photo, this pic was at 10wks out(last week)im now 9 weeks out, and nervous as hell! lol

[Transformer08]

http://i116.photobucket.com/albums/o31/Ayub_06/SS102100.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102097.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102106.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102115.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102118.jpg

[Transformer08]

Training off
Cardio = 40min Hiit+ Abbs, 40min Hiit P.M
Diet = Normal Carb day

Notes:
Dont feel so bad today, not as fatigued as usual. its funny i find the Hiit Cardio in the morning easier, then the evening. I think its becuase im still asleep lol.
I always give my hiit cardio my all as i dont want to look back with any regrets on this prep. Still 9weeks to go, not a long long time away, but if used correctly,efficiently,and progressivly, big changes can still happen.

[FATHER FLEX]

No bro, 9 weeks? That is plenty of time, I hate seeing people slow down at any point. Remember you signed up for 20 weeks bro, not 11 weeks. 9 weeks is almost half the time you will have spent under Layne's guidance.

Personally I expect crazy progress from myself EVERY week. Do the same now, don't slow down. You can still loose another 12-15 pounds from this point on. Do it bro! You are doing great!

[Transformer08]

No bro, 9 weeks? That is plenty of time, I hate seeing people slow down at any point. Remember you signed up for 20 weeks bro, not 11 weeks. 9 weeks is almost half the time you will have spent under Layne's guidance.

Personally I expect crazy progress from myself EVERY week. Do the same now, don't slow down. You can still loose another 12-15 pounds from this point on. Do it bro! You are doing great!

Thanks Flex, Your right in every sense of the word, 9 more weeks and another 12-15lbs, should give me some awsome conditioning come showtime. When i think what laynes done with me so far, i couldnt of asked for more, he's a genius when it comes to learning the body.
This is the biggest and leanest ive ever been, sometimes i still cant believe the amount of weight im holding especially at this age too.
I push every week , and layne makes the calls to help me continue progressing, something which iv'e learned to understand is that progress is progress, and when layne last emailed me, he seemed really happy where im at right now.
Thanks tho bro, uve been someone hu's inspired me throughout your journal, and im sure otheres too.

[Transformer08]

Chest/Delts/Tri's
Cardio 35mins + Abbs(PWO)
PowerLifting Week
Normal Carb

Single Arm Cable Crossover:
40(30)x2
Flat Bench:
100(8), 132(8), 165(8), 187(8), 210(8), ***220(8,3,2)R/P, 132(25)
Decline Bench:
121(8), 154(8), 187(8), 210(8), ***246(7,3,2)R/P, 143(25)
Incline Bench Widowmaker:
132(25)
Clean + Press:
55(12), 77(12), 88(12), 110(12), 121(8,2,2)R/P, 66(25)
Side Lateral Raise:
27(Failure)x3, 33(12,6,5)R/P , 22(25)
Tricep Pushdown:
68(15), 80(15), 90(15), 100(15), 110(12,5,3)R/P , 80(25)
Dips:
Bodyweight (3) x failure

Notes
***= PR

Today was a real good session, hit some PR's which is good. I like to mix my training up from week to week, 1week higher volume, 1week less volume. So basically 1 week bodybuilding and 1 week powerlifting.
Extreme stretching is done every session. Right now, im feeling mentally strong as well as physically doing good too. With every 1lb im dropping right now, i can see changes in my body more often then i did before. My upper body seems to be leaning out now and catching up on the conditioning my legs are in. Cant really complain right now, its just another day in the gym...YEAH BUDDY...

[Sean15782]

keep pushin!!!

[Transformer08]

Quads/Calfs/Hamz
Cardio 35mins(PWO) + Abbs
Powerlifting Week
Normal Carb

Standing Calf Raise:
121(12),154(12),187(12),209(12),220(12,4,3)R/P,121(25)
Squats:
286(12),320(12),341(12),363(8),297(12),***235(25), ***191(25)
Front Squats:
121(12),154(12),187(12),220(10),242(8),143(25)
Leg Extensions:
77(failure)x3- Single Leg + 77(failure)x1-Both Legs
Hamsting Curls:
33(20),55(15),66(15),77(12),81(12,6,4)R/P,44(25)
Dumbell HamDeads:
77(12)x5 + Hamstring Curl Superset 55(25)
Ez Curls Arms:
66(15)x4 + Dumbell Curl Single Arm 22(failure)x1
Cable Curls:
30(failure)x3

Notes
***=PR's

Well today i blasted through my session, taking care of buisness as usual. I always slap on a few coleman videos on youtube, put some heavy rock on, and kick my brain into gear before any session. Physcolligcally making sure i get the best out of my session. Set new PR's today, but did feel a bit of a muscle twitch in the top of my quad, nothin serious, but asoon as this happend i dropped the weight and went a bit lighter, it basically happend after my end of my squats.
Things are really coming in nicely, and cant wait to upload some new pics soon.
Tommorow is a hiit session of cardio mid-day, then chiropracter in the evening, which i try to see monthly.

[Transformer08]

Training:Off
Cardio: 40min Hiit P.M + Abbs
Normal Carb

Notes:
Just finished doing my hiit cardio session today, had my Pwo shake which i love, isopure 100 berry in ice cold water! lol. Mentally stronger then ever right now, my mood has been generally good recently, can get abit cranky at times, and always regret it afterwards tho!
2 more meals left, Chicken Breast/Sweet Potatoe and some almonds , then off to the Chiropracter :D ... Im loving this right now, can see some major improvements every day litterally, the up-coming pics will def show that!
Right now, i just want to train train train, if i could id train all day...FIrst High carb day of the week tommorow, cant wait to eat my cherios! lol.

[demonwareltd]

I just saw that you try to go to the chiro on a monthly basis. Do you have a chronic condition or is there another reason you go and how do you feel it helps you out in the gym, just curious? I have a slight curve to my spine, but have never been to a chiropractor. Back hasn't been giving me problems, just wondering what benefits one could reap...

[Transformer08]

I just saw that you try to go to the chiro on a monthly basis. Do you have a chronic condition or is there another reason you go and how do you feel it helps you out in the gym, just curious? I have a slight curve to my spine, but have never been to a chiropractor. Back hasn't been giving me problems, just wondering what benefits one could reap...

Bro i find it makes a big difference. Even though i stretch a lot and warm up/warm down, with all the heavy lifting my back especially becomes very tight and knotted. Seing the chiro once a month, completely loosens out the muscles and i feel i have a back again, i will go every 4-6weeks which i feel is adequate for me. From the last time ive been, they wreckon my muscles have tightend up a hell of lot due to the constant training and cardio, and also bf% a lot lower. I like to keep my health my no1 priority at all times

[Transformer08]

Train: Back/Traps/Rear Delts
Cardio:35min Pwo + Abbs
High Carb

Reverse Pulldowns
165(15)x4 + Drop Set x3
Racked Deads
297(12),341(12),385(12)(10),***341(25)!
Bent Over Rows
121(12),154(12),210(12),220(12),231(10)
Reverse Grip Bent Over Rows
121(15)x4
Reverse Smith Shrugs
121(12),154(12),187(12),220(12),231(12),132(25),66 (25)
Rear Lat Raise
33(failure)x3

Notes:
***PR

Well today with the higher carbs, mentally focused, absoultely tore it up in the gym. I try to listen to my body during training sessions, as im still leaning how diffrent bodyparts respond to different exercises and volume. Couldnt believe the amount i did on the racked deads lol, im trying to keep my intensity as near to as when i first started the prep, and its been all good so far. Going to the chiro last night definately made a huge difference to today's session, i felt the muscles weren't as tight, and definately greater pump and focus on the muscle.
Tommorow is another high carb day, going to train arms, and going to try a few different techniques. Drop sets, high Rest Pause etc...
The diet is still pretty simple, 6 square meals, Scivation Xtend, is all i need lol :D

[FATHER FLEX]

TEAM NORTON! ANIMALZZZZZ! You are QUADZILLA bro! Sheesh :D

[Transformer08]

TEAM NORTON! ANIMALZZZZZ! You are QUADZILLA bro! Sheesh :D

lol thanks bro, i havent looked back on one workout yet, and thats the way i want it to be for the whole prep. i will not let someone beat me by outworking me, in the words of the great-man himself...Layne

[Transformer08]

Arms
30mins Mod Cardio PWO
High Carb

Close Grip Pull Downs
Dumbell Curls
Close Grip Bench
Ez Bar Curls
Machine Skull Crushers
Hammer Curls
Dips
Cable Curls

Notes

Well i havent written down any weights today, as for arms from now on, ill be focussing much more on the muscle, rather then weight. Im going to incorperate supersets/drops sets/rest pause, all failure techniques, just to see how they respond, as they are a bodypart which i always fail to bring up.
Other then everything is pretty much the same. Definately looking leaner, and am leaner weight is down to 187 3/4 now, so its down 1.5lbs from last week. Just got to keep loosing this to the day of the show, my problem area seems to be my abdominal section, with 8weeks to from sunday, still have a lot of work to do, i managed to get a quick snap shot in today after weights before my cardio...
Different sort of lighting in some, just took them where i could, i hope i can nail my condition...

http://i116.photobucket.com/albums/o31/Ayub_06/SS102138.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102130.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102126.jpg

[Sean15782]

You back is coming in AWESOME. The side pose also looks phenomenal. Once your stomach leans out a little bit more you are gonna be lookin SCARY. Keep it up, your changing FAST!

[Transformer08]

You back is coming in AWESOME. The side pose also looks phenomenal. Once your stomach leans out a little bit more you are gonna be lookin SCARY. Keep it up, your changing FAST!

Thanks bro, this board for shore keeps me sane...Right now im working my A** of everyday like everyone else that wants to the best come-showtime, these next 8 week, like the 1st week i started is critical, hopefully my stomach will start leaning out as the weight/fat drops off. Your journal fuels me, to push harder, physically as well as mentally...Ur looking great bro btw, some huge improvements from the last set of pics...Keep it up

[demonwareltd]

Hey man, what's the latest and greatest? Haven't seen you posting much in here the last few days. Still going strong?

[Transformer08]

Hey man, what's the latest and greatest? Haven't seen you posting much in here the last few days. Still going strong?

Hey bro, just been a bit busy with work and family stuff, guna upload my workout tonight , general notes, diet etc...Going stronger then ever right now, physically aswell as mentally, my next set of pics guna show sum insane improvements i can assure you! :D

[Transformer08]

Train: Quads/Calfs/Hamz/Biceps
Cardio: 35min Pwo + Abbs
Normal Carb Day
(Bodybuilding Week)

Calf Raise:
88x15,121x12,154x12,187x12,209x12x6x6,110x25,66x25
Squat:
320x12(2),341x12(2),297x12,***242x25,***198x25
Front Squat:
154x12,187x12,209x12,***242x8,***143x25
Wide Leg Press:
143x15(5)
Leg Extensions:
77-failurex3(single leg) + Both legs failure x 1
Hamstring Curls:
55x20(3),77x12,77x12x6x4
Ham Deads:
77x15(3) + Hamstring Curls -55x25
Dumbell Curls:
24-Alternate Arms x 3 + Both x 3 to failure
Cable Curls:
30-Failure x 3

Notes
***= PR's

Hi guys, aint uploaded for a bit, been a bit busy, but effort in the gym has been insane. Smashed some Pr's today, and everything seems to be dialing in nicely right now. Cant wait till layne gets back to show him some updated pics, along with some updated pics On here. Ive just ordered my first tub of Vasocharge-this is just incase i need it, not needing it right now. Also ordered a huge tub of Apple Xtend, so cant wait to have some ice cold apple flavour xtend, i love the stuff, n its the first time im guna be trying this flavour :D....
The changes i can see over the past week, is my abbs are coming in now a lot better, veins seem to be out at all times , plus starting to see some veins in lower abbs and quads....
The diet/cardio regime hasnt changed since 9weeks out, my body tho seems to have had this new breath of fresh air, and the fat loss is ramping up by day!

[demonwareltd]

Train: Quads/Calfs/Hamz/Biceps
Cardio: 35min Pwo + Abbs
Normal Carb Day
(Bodybuilding Week)

Calf Raise:
88x15,121x12,154x12,187x12,209x12x6x6,110x25,66x25
Squat:
320x12(2),341x12(2),297x12,***242x25,***198x25
Front Squat:
154x12,187x12,209x12,***242x8,***143x25
Wide Leg Press:
143x15(5)
Leg Extensions:
77-failurex3(single leg) + Both legs failure x 1
Hamstring Curls:
55x20(3),77x12,77x12x6x4
Ham Deads:
77x15(3) + Hamstring Curls -55x25
Dumbell Curls:
24-Alternate Arms x 3 + Both x 3 to failure
Cable Curls:
30-Failure x 3

Notes
***= PR's

Hi guys, aint uploaded for a bit, been a bit busy, but effort in the gym has been insane. Smashed some Pr's today, and everything seems to be dialing in nicely right now. Cant wait till layne gets back to show him some updated pics, along with some updated pics On here. Ive just ordered my first tub of Vasocharge-this is just incase i need it, not needing it right now. Also ordered a huge tub of Apple Xtend, so cant wait to have some ice cold apple flavour xtend, i love the stuff, n its the first time im guna be trying this flavour :D....
The changes i can see over the past week, is my abbs are coming in now a lot better, veins seem to be out at all times , plus starting to see some veins in lower abbs and quads....
The diet/cardio regime hasnt changed since 9weeks out, my body tho seems to have had this new breath of fresh air, and the fat loss is ramping up by day!

Lower ab veins FTW!! Great work!

[Transformer08]

Cardio-40mins Hiit + Abbs
Normal Carb Day

Notes:
Well looking leaner, with everday now i can definately say that for shore. I feel since ive dropped below 190lbs, ive been able to see a difference in my body with every couple of 1lbs ive dropped, right now, legs are looking a lot better, 1 little thing i added was wide leg press to work the inner leg, i feel im really benefitting from this. Tpdays Hiit Session was a difficult one becuase legs are so saw from training them yesterday, but i love pain, the more pain the more pleasure i say, BRING IT ON!!!
Things are all go right now , loving the diet/training, and cant wait to get back in touch with the guru this week!,
Tommorow is a high carb day + Back = INSANE SESSION lol :D ...
The pics in the next 2weeks are going to look mad progression.... :D

[demonwareltd]

Cardio-40mins Hiit + Abbs
Normal Carb Day

Notes:
Well looking leaner, with everday now i can definately say that for shore. I feel since ive dropped below 190lbs, ive been able to see a difference in my body with every couple of 1lbs ive dropped, right now, legs are looking a lot better, 1 little thing i added was wide leg press to work the inner leg, i feel im really benefitting from this. Tpdays Hiit Session was a difficult one becuase legs are so saw from training them yesterday, but i love pain, the more pain the more pleasure i say, BRING IT ON!!!
Things are all go right now , loving the diet/training, and cant wait to get back in touch with the guru this week!,
Tommorow is a high carb day + Back = INSANE SESSION lol :D ...
The pics in the next 2weeks are going to look mad progression.... :D

You said you are below 190 lbs now...what are you down to? Wide stance leg press sounds interesting...I'll have to try that sometime.

[Transformer08]

You said you are below 190 lbs now...what are you down to? Wide stance leg press sounds interesting...I'll have to try that sometime.

Right now im sitting at around 185 1/4 this morning, i want to be around 185 3/4-186 1/4 by friday ( my weekly update to layne ) which will mean ive lost around 1.5-2lbs this week which where i want to be.
I got up to 235lbs in the off-season, when layne took me on at 20weeks out i was 215lbs... What ive noticed, is that since ive dropped below 190lbs i can see differences every week my physique, where as before, i new i was progressing due to weight loss and slight changes, but now everychange seems to be very noticeable...i dont know if any one else is the same???
Bro trust me on this, i have to make do with weights i use at home, so i impravize, i get under the smith machine, and do a wide stance leg press, working the inner leg muscles, and i feel this is the most bennificial thing ive added to my legs, not a lot of weight, jus high rep it, and focus on the squeeze....IMO its made a big difference, and hopefully pics will show!

[Transformer08]

Back/Traps/R.Delts(Bodybuilding)
35min Cardio Pwo + Abbs
High Carb

Reverse Lat Pull Down:
165x15(4),+ Drop Set x3
Rack Deadlifts:
297x12,341x12,385x12(2),341(25)
Bent Over Rows:
121x12,154x12,210x12,220x12,231x12,187x15
Bent Over Rows Reverse Grip:
121x15(4)
Reverse Smith Shrugs:
121x12,154x12,187x12,220x12,231x12 + Drop Set x3
Dumbell Rows:
77x15(3)
Rear Delt Raise:
33xfailure(3)

Notes:
Feeling good today, took my first set of pics with some posing trunks on , getting an idea now of how things are looking to shape up... My legs looks even bigger with posing trunks on.
Right now, feeling extremely strong, mentally aswell as physically. Going to be 7weeks out from this sunday, and im hoping to make some major changes in the up coming weeks, as i have already. My abbs seem to be coming out at all times, but not quite solid yet, they look the best in the morning when my body isnt holding onto any water. Right now, im trying to be smart with my training, im training extremely intense nothing has changed training wise from off-season to pre-contest, just trying to be a bit more careful, as the last thing i want to do right now is injure myself, prevention is better then cure...I cant help myself sometimes tho, when i watch 'inside the life'-with layne, i just try to destroy weights lol, bodyuilders...we always want to learn the hard way!!! Im loving this right now, cant wait to update some pics soon. Another high carb day tommorow, im thinking about the Cherios now........:D

[Transformer08]

Cardio:30min Low A.M/Abbs + 40 Min Hitt P.M
Normal Carb Day

Notes:
Today is a day off the weights, which is usual for me, as my weekends are just cardio. Energy levels are good right now, and things seem to be progressing nicely. Didnt manage to upload yesterdays arm session due to was busy after working out and cardio.
Going to be 7weeks out tommorow, time is flying by right now, 7weeks = 49days! Im going to start working on my posing now, i have been before, but im actually going to take 20-30mins and build it up, before bed to work on posing and holding poses etc....Will get some new set's of pics up soon, around 5weeks out, you are definately going to be shocked , thats for shore! :D
Got posing trunks aswell here, some nice colour 1's lol, Lets do this!

[bryce126]

Cardio:30min Low A.M/Abbs + 40 Min Hitt P.M
Normal Carb Day

Notes:
Today is a day off the weights, which is usual for me, as my weekends are just cardio. Energy levels are good right now, and things seem to be progressing nicely. Didnt manage to upload yesterdays arm session due to was busy after working out and cardio.
Going to be 7weeks out tommorow, time is flying by right now, 7weeks = 49days! Im going to start working on my posing now, i have been before, but im actually going to take 20-30mins and build it up, before bed to work on posing and holding poses etc....Will get some new set's of pics up soon, around 5weeks out, you are definately going to be shocked , thats for shore! :D
Got posing trunks aswell here, some nice colour 1's lol, Lets do this!

what exactly does 40 minutes of HIIT look like? do you hit all-out effort very often?

[Transformer08]

what exactly does 40 minutes of HIIT look like? do you hit all-out effort very often?

40mins is the total amount of cardio, it looks like this:

5 minute warmup
20 minutes of intervals(20 total intervals)first 45 seconds of the interval you only go at about 50% of your maximum, then for the final 15 seconds all out.
15 minute cooldown

Right now im doing 4 Hiit Sessions a week, with a double session on a sunday. Prior to this prep, ive never used it before, but i wudnt go another prep without having this in, for me its a must IMO, ive done this since 20weeks out where i started of with only 2 HIIT sessions.

[bryce126]

40mins is the total amount of cardio, it looks like this:

5 minute warmup
20 minutes of intervals(20 total intervals)first 45 seconds of the interval you only go at about 50% of your maximum, then for the final 15 seconds all out.
15 minute cooldown

Right now im doing 4 Hiit Sessions a week, with a double session on a sunday. Prior to this prep, ive never used it before, but i wudnt go another prep without having this in, for me its a must IMO, ive done this since 20weeks out where i started of with only 2 HIIT sessions.

oh ok I thought it was 40 minutes of intervals, that would have been insane.

[Transformer08]

oh ok I thought it was 40 minutes of intervals, that would have been insane.

lol, i get u, lets not count that out yet tho lol! :D

[Sean15782]

when are we gonna get some new pics? You made really good improvements in your last set, can't wait to see the latest!

[Transformer08]

when are we gonna get some new pics? You made really good improvements in your last set, can't wait to see the latest!

Thanks bro, improvements are so much better before, when i posted my pics to layne, he was like ive made big changes, im 7weeks out exactly this sunday, be looking to get some pics up around 6-5weeks out! i was actualy goin to post on urs n ask when do i get to see your pics, becuase everytime u upload , uve made huge progress too!

[FATHER FLEX]

Both of you guys are doing real well, honestly without this section and not having people going through similiar things. I would be lost at times. :) Love you guys....And no homo. ;)

[Transformer08]

Both of you guys are doing real well, honestly without this section and not having people going through similiar things. I would be lost at times. :) Love you guys....And no homo. ;)

lol, thanks Flex, its true too, coming on here, you make good friends, people are all on the same playing field, and DO go through similar things...
As long as your journal stays here, i can keep working towards condition like that someday :eek: ...GRAINY MY FRIEND, VERY GRAINY!

[Fjock]

lol, thanks Flex, its true too, coming on here, you make good friends, people are all on the same playing field, and DO go through similar things...
As long as your journal stays here, i can keep working towards condition like that someday :eek: ...GRAINY MY FRIEND, VERY GRAINY!

For real man. come prep time, i communicate with you guys more than i do with my regular friends heh.

[bryce126]

For real man. come prep time, i communicate with you guys more than i do with my regular friends heh.

lol im in the same boat :) great people here

[Transformer08]

These are the pics i promised a bit earlier then expected, but i want to keep this journal as up to date as possible, took them outside today, as it was beautiful weather, these were taken right after my second 40min hiit cardio session today! not feeling at all drained, muscles do look a bit flat...Weight is around 184 in these pics...

http://i116.photobucket.com/albums/o31/Ayub_06/RESIZED1.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/RESIZED2.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/RESIZED4.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/RESIZED3.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/RESIZED5.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/RESIZED6.jpg

[wada]

Nice progress man!!! keep em Comin!

[Transformer08]

Nice progress man!!! keep em Comin!

Thanks bro, 7 more weeks of dieting, so much can be achieved...Got to keep PUSHIN THO!

[fltallpaul]

Looking good...on the front poses put your heals together, point your toes out in a V shape and squeeze the ground...give that a shot I think you will like the added visual size and seperation it gives.

[FATHER FLEX]

Looking good...on the front poses put your heals together, point your toes out in a V shape and squeeze the ground...give that a shot I think you will like the added visual size and seperation it gives.

Great advice, this really works, and even more so on a guy with thighs like his! Progress, progress! Good job bro!

[demonwareltd]

Dang, the pics are blocked here at work! Will have to check them out later tonight when I get home...sure you're looking awesome though! :)

[Transformer08]

Looking good...on the front poses put your heals together, point your toes out in a V shape and squeeze the ground...give that a shot I think you will like the added visual size and seperation it gives.

Do you think u can paste a pic of what you mean Paul? i think i understand what your saying but feels a bit awkard when i do it, so i just want to make sure im doing it right.
Thanks for the advice, iv'e started working on my posing now, ive read articles on it by Layne and others, If theres any advice you can offer it would be a great help. I believe you should hold a pose for a certain amount of time and build that up every week? or couple of days, just wondering when do u pose and that, becuase half-the time i feel dead!!! lol


Great advice, this really works, and even more so on a guy with thighs like his! Progress, progress! Good job bro!

Thanks bro, hopefully with my legs fully in condition, will be a 'stand' out feature on stage, by learning how to pose them right, i should be ok.


Dang, the pics are blocked here at work! Will have to check them out later tonight when I get home...sure you're looking awesome though! :)

Im really happy with my progress, it starts to get exciting now, posing trunks,thinking about music etc... I feel everytime i go back on to Dialene 4/L-Carnitine, my body makes some quick improvements, thats why i always cycle my supps, as IMO this works best for me. My next set of pics, which will now be in 2weeks time(5weeks Out), i garantee if i keep progressing like i am, people are going to be SHOCKED! :D

[Transformer08]

Ok guys, heres a quick update, Yesterdays session was a chest/delts/Tri session , which this week was a powerlifting week. It was probably my hardest session of the prep so far. The weather has changed over here, and its real real hot. I still drank the same amount of water as i usually would, but becuase of the heat, i didnt realize i was really de-hydrated, every rep was hard, but i still managed to hit some PR's :D lol. By the end of my pwo cardio, i was finished, completely drained, physically weakest i felt so far. But i didnt let my intensity suffer in the gym, and thats all i care about, i dont really mind if im like a zombie throughout the day, i can live with that, but i cant live with knowing i left the gym without putting 110% effort in, and thats what makes me push harder n harder.
My body is leaning out good, really good. Vascuallarity seems to be out all the time now, and when i train it looks like a roadmap with the amount of veins i got on my chest/shoulder/arms area...
One thing i did notice, is i have veins lower abbs region, and going through my actual middle of my stomach,and im my obliques area. but still abbs dont look like there in , in all lightings???
Genetically i dont think im gifted with abdominals, my aim is to get as shredded as possible, and thats all i can do, and thats all i care about.
Today is a Legs/Calfs/Hamz/Biceps day, ass to the grass squats is what ill be doing!
Suffering from a little groin strain and lower back pain right now, so if i feel the need to drop the weight i will, and just go for more volume.

[Transformer08]

http://www.7is7.com/otto/countdown.html?year=2008&month=7&date=27&hrs=0&ts=24&min=0&sec=0&tz=0&lang=en&show=Wdhms&mode=t&cdir=down&bgcolor=%23000000&fgcolor=%20%23FF0000&title=TRANSFORMERS%20SHOWTIME%201

[demonwareltd]

Ok guys, heres a quick update, Yesterdays session was a chest/delts/Tri session , which this week was a powerlifting week. It was probably my hardest session of the prep so far. The weather has changed over here, and its real real hot. I still drank the same amount of water as i usually would, but becuase of the heat, i didnt realize i was really de-hydrated, every rep was hard, but i still managed to hit some PR's :D lol. By the end of my pwo cardio, i was finished, completely drained, physically weakest i felt so far. But i didnt let my intensity suffer in the gym, and thats all i care about, i dont really mind if im like a zombie throughout the day, i can live with that, but i cant live with knowing i left the gym without putting 110% effort in, and thats what makes me push harder n harder.
My body is leaning out good, really good. Vascuallarity seems to be out all the time now, and when i train it looks like a roadmap with the amount of veins i got on my chest/shoulder/arms area...
One thing i did notice, is i have veins lower abbs region, and going through my actual middle of my stomach,and im my obliques area. but still abbs dont look like there in , in all lightings???
Genetically i dont think im gifted with abdominals, my aim is to get as shredded as possible, and thats all i can do, and thats all i care about.
Today is a Legs/Calfs/Hamz/Biceps day, ass to the grass squats is what ill be doing!
Suffering from a little groin strain and lower back pain right now, so if i feel the need to drop the weight i will, and just go for more volume.

Awesome update. You must have got the hot air that's been here in Pennsylvania for the last 3 days. 95-100 degrees each day, sucks! Anyways, that is awesome your vascularity is already as prominent as it is with so much time to go. Mine comes and goes depending on when I eat. I think once I carb load it'll be on full display though. I hear you on abs, but keep plugging away at them. Bodyfat getting low will make them visible, but you need to do your job to train them as well (I am a notorious slacker in this area). Keep it up though because you are looking awesome!

[Transformer08]

Notes:

Another quick update today, trained legs/calfs/hamz and was absolutely smashed by the end of the session, i trained my ass off, and by the time i finished my PWO cardio, i had just enough energy to take my clothes of and change...Ill be dropping the caffiene tommorow , as i feel its dehydrating me, and drawing water out of my muscles, and making me flat, non the less, im looking severely leaner now, as each day passes, i can see differences all the time...
I try to train my abbs, every day/other day, after ive finished my cardio, i spend around 20-30mins, doing crunches , leg raises etc...With just under 7weeks to go, there's a possible 10-12lbs loss still, which would have me coming in at low end 170, which im not going for a weight catagory, me and layne are just taking of fat every week, regardless...U can never be to conditioned, people on here prove that...
Todays highlights were my Squats which i done 242lbs for 25 reps...
Just odered my second pair of posing trunks of bodybuilding.com, a nice Turquiose colour...;)

[Transformer08]

Awesome update. You must have got the hot air that's been here in Pennsylvania for the last 3 days. 95-100 degrees each day, sucks! Anyways, that is awesome your vascularity is already as prominent as it is with so much time to go. Mine comes and goes depending on when I eat. I think once I carb load it'll be on full display though. I hear you on abs, but keep plugging away at them. Bodyfat getting low will make them visible, but you need to do your job to train them as well (I am a notorious slacker in this area). Keep it up though because you are looking awesome!

Thanks bro, i train my abbs very often, as posted below, ill ask layne on his advice this weekend, but i know abbs are all to with bodyfat aswell as training them...Ive noticed aswell, when i carb up, veins are out permantely on that day too... I dont know how you boi's can train in that sort of heat, i spose its wat your used to right? Everything is tying in nicely, i like the way things are looking, but im looking to bring the biggest changes now, and people will see, why i am...The 'Transformer' lol :D

[Transformer08]

Got some Apple Xtend today, with some Vaso Charge! all ready and geared up for tommorow's session, as today is Hiit cardio, cant wait to write to give a little review of Xtend and Vaso Charge. I've been using Xtend for the whole prep, and love it, thats why i got 3 tubs lol...First time using VasoCHarge tho...Ill eat my meal, and then take it a little while after then train, all this within 30-45mins, as i usually train within 30mins of eating. If any-one has any advice on this product, best way to take it etc...drop some info here!

[Sean15782]

I put 1.5 scoops vasocharge in with my xtend and drink it while I workout. Keeps my intensity through the roof!

[Transformer08]

I put 1.5 scoops vasocharge in with my xtend and drink it while I workout. Keeps my intensity through the roof!

Thanks bro, ill try this stuff out tommorow. and its a re-feed tommorow, pump should be insane, scivation products are the best! :D

[demonwareltd]

Interested to see how the Vaso Charge works for you. I've heard good things from many of the guys in this section... I think Paul swears by it!

[Transformer08]

Update: Tried my apple xtend today, it taste's spot on, the best BCAA powder you can get on the market right now, for taste,maxability,digestive abilty,and for energy and going to try my vaso xplode later.
Mood wise, right now i am very down, i started uses lipo 6 for the past 4-5days, and have gained significant weight. This week i should be weighing in at 183 3/4-184 3/4, however i woke up and weighed 187, so it feel like ive de-progressed, being 6weeks out from sunday, my mind is F*cking with me right now, its interfering with work and everything i do. Im going to drop the lipo as soon as my dialene 4 comes and hopefully the quick wieght drop of water will get me back on track to looking and feeling great, as right now, the water has completely watered me over in my mid-section and this is the 1st week where i actualy upset to load piccies to layne. My 1st contest is 6 weeks from sunday, and then i plan to another one 2weeks later, with another 1 week later...
Last year i got around to 6weeks out, and i didnt end up competing due to over training/dieting and burning myself out, it became un healthy and doctor advised to stop. This year ive felt great everyweek progressing every week, but this week feels like DE JA VU, but i will push to the very end, with layne behind me, ill make this happen, i just dont want to be the first to let Team Norton down.

[demonwareltd]

Update: Tried my apple xtend today, it taste's spot on, the best BCAA powder you can get on the market right now, for taste,maxability,digestive abilty,and for energy and going to try my vaso xplode later.
Mood wise, right now i am very down, i started uses lipo 6 for the past 4-5days, and have gained significant weight. This week i should be weighing in at 183 3/4-184 3/4, however i woke up and weighed 187, so it feel like ive de-progressed, being 6weeks out from sunday, my mind is F*cking with me right now, its interfering with work and everything i do. Im going to drop the lipo as soon as my dialene 4 comes and hopefully the quick wieght drop of water will get me back on track to looking and feeling great, as right now, the water has completely watered me over in my mid-section and this is the 1st week where i actualy upset to load piccies to layne. My 1st contest is 6 weeks from sunday, and then i plan to another one 2weeks later, with another 1 week later...
Last year i got around to 6weeks out, and i didnt end up competing due to over training/dieting and burning myself out, it became un healthy and doctor advised to stop. This year ive felt great everyweek progressing every week, but this week feels like DE JA VU, but i will push to the very end, with layne behind me, ill make this happen, i just dont want to be the first to let Team Norton down.

Keep pushing body, don't let one round of less than stellar pics get you down. I had those at like 4 weeks out and was like, now what!? You gotta know they'll get better. Also, I would recommend as i'm sure Paul would, to just take a day and sit on your ass if you are feeling really run down. You'll find yourself itching to get back to work the next day and you'll feel so much better for it. Never say die!

[Transformer08]

Im now 6 weeks out from my first show of the year, 8 from my 2nd and 9 from my 3rd, which i plan to all 3, this past week has been mentally so tough i was at breaking point. I started using lipo 6, which hasnt been to bad in the past, but with the heat wave and yohimbine factor, my body loves to hold water, in excessive amounts, so i actually gained wieght this past week, and we all know how water can make you look, its starting to drop now, but i really need to get myself back down into the low 180's, when layne sent my prep through he had me coming in at 180, but with the way things were going it looked like i was going to come in around 170, which to me, i would be where i want to be and supars any condition i could of brought with the time given. This week i have gon up from 184-185-189, but now it seems to be dropping, its hard to see where your at when things like this happen, but non the less, i can either cry like a B*tch about it, i work my as* off even harder, so now im pushin like no MO-FO has done before...The diet and cadio is extremely aggressive at this point, this is what things are loooking like right now, and make no mistake, the next set of pics which i put on here, will blow this forum apart...The Transformer is coming out of me!

6weeks out....
Macros: Pro/Carb/Fat
Normal: 250/115/55
Refeed: 225/215/50

Cardio regime:
50Mins low/mod intensity 2x a week
55mins low/mod intensity 3x a week
40mins Hiit Cardio 4x a week

we'll see how this bad boi pans out...

P.S ........ My dialene 4 just arrived :)

[demonwareltd]

Im now 6 weeks out from my first show of the year, 8 from my 2nd and 9 from my 3rd, which i plan to all 3, this past week has been mentally so tough i was at breaking point. I started using lipo 6, which hasnt been to bad in the past, but with the heat wave and yohimbine factor, my body loves to hold water, in excessive amounts, so i actually gained wieght this past week, and we all know how water can make you look, its starting to drop now, but i really need to get myself back down into the low 180's, when layne sent my prep through he had me coming in at 180, but with the way things were going it looked like i was going to come in around 170, which to me, i would be where i want to be and supars any condition i could of brought with the time given. This week i have gon up from 184-185-189, but now it seems to be dropping, its hard to see where your at when things like this happen, but non the less, i can either cry like a B*tch about it, i work my as* off even harder, so now im pushin like no MO-FO has done before...The diet and cadio is extremely aggressive at this point, this is what things are loooking like right now, and make no mistake, the next set of pics which i put on here, will blow this forum apart...The Transformer is coming out of me!

6weeks out....
Macros: Pro/Carb/Fat
Normal: 250/115/55
Refeed: 225/215/50

Cardio regime:
50Mins low/mod intensity 2x a week
55mins low/mod intensity 3x a week
40mins Hiit Cardio 4x a week

we'll see how this bad boi pans out...

P.S ........ My dialene 4 just arrived :)

Awesome man! Way to buck up when things take a downhill turn and push harder. That's what will make you a champion and make you look back at your prep and be like, "Yeah, I pushed through that ****". You'll be a much better person for it. Keep pushin like you only know how to do and I'll be looking for those pics!

[FATHER FLEX]

Hang in there bro! Sometimes many other variables go into what the scale say's are you leaner?

Dig bro, you are in too deep!

[Transformer08]

Hang in there bro! Sometimes many other variables go into what the scale say's are you leaner?

Dig bro, you are in too deep!

Thanx flex, Yeah man im pushin as hard as ever, like ive been doing for day 1, this is my first show, there are going to be things which i could of done, but thats only planning, not effort, effort is not an issue!!! sometimes i am to harsh on myself, im planning on doing 3 shows, the 3rd show 9weeks out, so there is enough time...i am 6 from my 1st, i know im leaner, i was looking sooooo much leaner, before the quick water scare, but once that water comes off, il be looking sharper then ever, id give it by wed to see all this sh*t drop, i did get down, we all get down sometimes, its getin through them times which makes u a stronger better person, ive already bin planning my concstructive off-season etc... Those hu fail to plan, plan to fail... i have full faith in myself, and and have full faith in my coach, i will bring a package which has been carved from the best efforts i could of done in the 20wks leading up to this....and i feel, my best package, will be a threat....we'll see 6 more weeks new pics will be uploaded in the next 2, make it happen baby!

[Transformer08]

Notes:
Well as of yesterday im 6weeks out from my 1st show, things are looking good, just sometimes mentally difficult, havent been able to upload workouts on here for a bit due to being so busy...
I still have a choice of 3 more shows on top of this 1 which would make 4 shows, i can do in the next 12weeks. Im wanting to do all 4 but just seing how each one pans out...

Today
Workout will be, chest/delts/tri's with 55min Cardio Pwo...
I Will get the workout uploaded later, along with some up coming pics very soon, YOU WILL be suprised...Im sheddin fat real good right now, happy with progression everything is coming down nicely...

Changes:
The changes in the last few days, ive posted earlier. My carbs are 115g today, so u can see the diet is being pushed, but my body is good, and it doesnt tend to drop muscle quickly, i train to hard for that too happen!
The hardest part to prepping for me, is the mental side of things, physically i can cope with anything which is put infront of me. Its best to stand back and have a look from outside the bodybuilding box sometimes, and enjoy time with friends and family, they keep u sane and they are there for all the good reasons! Im thankful to be working with layne, as he makes good calls and AT THE RIGHT times. If it wasnt for him, id end up doing to much!!! Little changes make BIG changes... As far as cardio is concerned, all cardio now is around 50-55mins on low sessions, and Hiit is at 40min Per session(20min intervals) Im doing 9 sessions of cardio a week , which works out to around
8 hours a cardio.

Supps:
Dialene 4
Creatine Mono
R-ALA
Alanine
Xtend
Waxymaize
Vasocharge(only if i need it)

Diet:

Ive stuck with the same food from the beggining of the prep, only somtimes changed my PWO carbs from waximaize/dextrose/gaspari size on...
Protien sources im mainly having is; Chicken Breast/IsoPure/Fish
Carbs soucres; Brown Rice/Oats/Cherios/Sweet Potatoe/Veg
Fats sources; Almonds/P.Butter

Nice and simple just the way i like it :D lol....
Time to get this journal back on track, and updated!!!!

[Transformer08]

Yesterdays session was awsome, Vasocharge def keeps the tank going whilst working out, i also hit some PR'S....Cardio PWO was a breeze, 55mins goes quick when all u can think about is the show...
Today will be a leg/calf/Ham day just absolutely going to destroy it!...and another 55min cardio session PWO...I love it!

[bryce126]

Yesterdays session was awsome, Vasocharge def keeps the tank going whilst working out, i also hit some PR'S....Cardio PWO was a breeze, 55mins goes quick when all u can think about is the show...
Today will be a leg/calf/Ham day just absolutely going to destroy it!...and another 55min cardio session PWO...I love it!

just wanted to say great choice on adding the R-ALA to your stack, its an amazing antioxidant. after your contest or now, if you wanted to add acetyl-l-carnitine (ALCAR) , you'd have one clear-thinking focused head! (they work together)

[Transformer08]

just wanted to say great choice on adding the R-ALA to your stack, its an amazing antioxidant. after your contest or now, if you wanted to add acetyl-l-carnitine (ALCAR) , you'd have one clear-thinking focused head! (they work together)

Thanks bro, just had a read up about it, and it really rated, ill add this in soon, when i do my next order of supps! Right now, my hunger is keepin me drivin throughout the prep, and im not HUNGRY im STARVING! :D

[Transformer08]

Trained:
Quads/Calfs/Hamz
Cardio:
55min Pwo (low/mod) + ABBS
Diet:
Low Carb

Standing Calf Raise's:
88x15
121x15
154x15
187x15
210x13,7,7 R/P
D.Set x 3
Squats:
275x12(2)
297x12
320x12(2)
341x12(2)
275x12
210x25
165x20
Front Squats:
154
187
210
242
145
Wide Leg Press:
154xFailure(5)
Leg Extensions:
77xFailure Single Leg + SuperSet Both Legs x 1
Hamstring Curls:
77xFailure(5)
Drop Setx3

Supps:
Dialene 4 x 6 Caps
R-ALA 200mg
Alanine 3g
Creatine Mono 5g
Xtend 6 Scoops
VasoCharge 2 Scoops


Notes:
Well today was an all good session, Destroyed my legs totally, got a little secret up my sleeve now to get them really dialed in ;) , and if it works ill be sharing with all lol, it worked well before so ill try it again...Leaness is coming though nicely right now, ive nearlly/have dropped all the water i gained the other week, which was a bit depressing, coz its nice to loose that 1.5-2lbs a week and look leaner to know ur making results, and when u go up in weight and water over its very difficult, but im not one to complain, ill just train harder...
As far as the way im generally feeling, im 110% focused, when do cardio PWO for nearlly an hour, the time flyes, becuase all i keep thinking about is the show, getting more ripped, posing etc...I love it, and im getting really excited. As i said before, im going to push for as many shows as me and layne possible can, in total is 4, but i want my 1st show to be when im ready, so im not going to do anything like other people do and say, its just a warm up etc... We'll see how things go in the next few weeks, progression has really been kicked up a knotch witht the reduced carbs and added cardio, it doesnt matter what u look like 20wks out or 16wks etc... U do what u have to do, to make the the stage in the best state you can!! Yes its good to be ready further out, but the prep is all about progression...Im real happy right now with the way things are going , laynes top knotch wen it comes to prepping all around, sometimes i forget he's my coach, hes more like a friend!...Pics will be updated soon, with some posing trunks on, and maybe even some shaven legs....and other things lol :D

[Sean15782]

That is some SICK volume bro I cant wait to see the update pics! Glad to hear things are moving along for you!

[demonwareltd]

Good work on the squats for sure! I know your legs are a strong point and I can't wait to see how shredded they'll be!

[Transformer08]

That is some SICK volume bro I cant wait to see the update pics! Glad to hear things are moving along for you!

Thanks bro. Dont you find it funny, how every says HIIT cardio dials your legs in better? or using stationary bike etc..I think our legs can take much more punishment then people give them, after all, we do walk on them all time? Thats why i tend to do so much volume, I am in Pain today lol, and got HIIT cardio tonight, but when veins start to surface, i love it! Im feeling so positive now its unbelievable, im not going to lie, i am feeling a bit drained throughout the day, but thats not bad being 6 weeks out? My intensity in the gym doesnt suffer, and thats where im going to make the difference!


Good work on the squats for sure! I know your legs are a strong point and I can't wait to see how shredded they'll be!
Yeah bro, i feel they are too, even people that dont even know about this sport always comment on them, is it genetics or hard training? i dont know, but i dont wait around to find out! I train them hard,heavy,and till i cant stand! And with the added additon to my game plan 5 1/2wks out, i think they'll be dialed in nicely. having said all of this, Size doesnt mean sh*t without conditioning, how many times have u seen the smaller shredded dude, beat the big round house dude? all the time! Conditioning is where its at, and where im pushin so hard for, hopefully ill blow laynes glasses off with my next set of pics lol..

[Transformer08]

Cardio
40mins Hiit - (20 intervals) + Abbs
Low Carb

Notes:
Well today was probably one of the toughest days of the prep so far, felt like a snail all day! Just getting through. Managed to drag my as* on the treadmill and smash out my cardio, feeling a lot better now tho. My body is taking a turn for the best right now, and things are really stating to come together, im so excited for the up-coming weeks. Tommorow is a re-feed day with 55mins cardio PWO...Once the ball starts rolling, go with it, dont try change things, this is what ive learnt the most in the prep with layne, he makes the changes to keep progression at MAXIMUM rate, every week...
Ive started to notice more vascularity and stomach, when im real dry, usually morning time, or post cardio, i have 1 big as* vein going through my belly button to my heart area, also delts are looking so much more ripped, everything is dialing in nicely, im around 183lbs right now, At the beggining layne had me coming in around 180, however, we are taking off fat every week untill showtime, so i could come in around 170's which id be more then happy with to supparse conditioning...Never predict a comp weight unless ur going for a certain weight class, IMO its best to take of fat every week , regardless....

I have never posted my diet on here before, but heres a meal by meal, supp by supp breakdown, to really get into the nitty gritty of the prep, i want this journal to show and have everything, i cant give 0z value tho, becuase i dont know how to convert lol, as we do everything in grams... here's a daily sample of what i do!

Diet:
7-7.15am - 5g Xtend,1g Alanine,3x Dialene 4 Caps
7-7.30am - Egg Whites/Yolks/Oats
10-10.15am - 5g Xtend
11.30-12pm - Chicken Breast/Veg/Almonds
2-2.30pm - 5g Xtend
3.30-3.45pm - Whey iso/Oats/Cherios/3x Dialene 4 in whey Iso Shake
4-4.10pm -2 Scoops VasoCharge/ 1g Alanine
4.20-5.30ish pm- Train
5.30 pm - Whey Iso/Waxy Maize/1g Alanine/200mgs R-ALA/5g Creatine Mono/ 10g Xtend
5.35 pm - Cardio + Abbs
7-7.30pm - Chicken Breast/Brown Rice/Almonds
8.30-9pm - P.Butter/Almonds/Whey Iso
Before Bed- 5g Xtend

This is a sample of a Low Carb Day, On higher carb days, I just remove the veg replace with brown rice,. I add cherios in with my morning meal and pre workout. WaxyMaize is increased PWO, and i have More Brown Rice in Meal 5... I dont get to fancy with my food, just good old food, with a some seasoning on top! Drink water all day, and when its not water its Xtend lol...

[FATHER FLEX]

Ya roughed it out bro! We all get them, its those that can make something out of nothing that will take it to that next level. Tenacity! Its contagious!

[Transformer08]

Trained:
Back/Traps/Rear Delts
Cardio:
55min Pwo (low/mod) + ABBS
Diet:
High Carb :D

Reverse Grip Pulldown:
165x15(4)
Drop Set x 3
Racked Deads:
297x12
341x12
374x12
396x12
407x12 - PR
320x20
Bent Over Rows:
121x12
154x12
187x12
231x12
253x12
165x25
Reverse Grip Rows:
121x15(4)
Reverse Smith Machine Shrugs:
121x15
154x15
187x15
231x15
253x15 - PR
Drop Set x 3
Rear lat Raise:
33xFailure(3)

Supps:
Dialene 4 x 6 Caps
R-ALA 200mg
Alanine 3g
Creatine Mono 5g
Xtend 6 Scoops
VasoCharge 2 Scoops

Notes
Today was a good and bad day for 2 reasons! i woke up this morning, had my usual Xtend shake 1st thing, done a few poses in the mirror and all was good!, Came back upstairs to get dressed and pulled my kneck! I couldnt twist it all day, and was worried about not being able to train. Having said all that i had one of the most intense sessions in a long long time, and being 5.4wks out, its really encouraging to still be gaining strength whilst dieting.
Ive noticed since the carb drop with layne and added cardio which ive been doing, my body has become in more a depleted state, and when i do carb up, i can feel the carbs start to work there and then litterally, muscles look a lot fuller, vascularity comes out drastically, its like my body has a new breath of fresh air! One thing i will also like to add is, REFEED + VASCO CHARGE = INSANE SESSION lol, man this stuff is real good right now, getting me through each session... Other then that im focused, and ready to battle out these up coming weeks, i have taken some pics, and tempted to upload some, but ill hold off for now, ull have too wait and see what i got in store! :D

[Sean15782]

Absolutely INSANE on the rack DL's bro. You are straight killin it across the pond! Thanks for the motivation, I'm gonna go demolish this back/tri workout with that in mind!

[MassFreak2063]

i suck at rack pulls lol.....i could dead 585 before i got under like 198 but rack pulls were like nothin compared to that....

so how many weeks out are you? i'm worried here coming down to it that i don't really know how to progress the diet these last 4 weeks......especially the last week and no one on this forum seems to be very forthcoming with help lol.

[demonwareltd]

Trained:
Back/Traps/Rear Delts
Cardio:
55min Pwo (low/mod) + ABBS
Diet:
High Carb :D

Reverse Grip Pulldown:
165x15(4)
Drop Set x 3
Racked Deads:
297x12
341x12
374x12
396x12
407x12 - PR
320x20
Bent Over Rows:
121x12
154x12
187x12
231x12
253x12
165x25
Reverse Grip Rows:
121x15(4)
Reverse Smith Machine Shrugs:
121x15
154x15
187x15
231x15
253x15 - PR
Drop Set x 3
Rear lat Raise:
33xFailure(3)

Supps:
Dialene 4 x 6 Caps
R-ALA 200mg
Alanine 3g
Creatine Mono 5g
Xtend 6 Scoops
VasoCharge 2 Scoops

Notes
Today was a good and bad day for 2 reasons! i woke up this morning, had my usual Xtend shake 1st thing, done a few poses in the mirror and all was good!, Came back upstairs to get dressed and pulled my kneck! I couldnt twist it all day, and was worried about not being able to train. Having said all that i had one of the most intense sessions in a long long time, and being 5.4wks out, its really encouraging to still be gaining strength whilst dieting.
Ive noticed since the carb drop with layne and added cardio which ive been doing, my body has become in more a depleted state, and when i do carb up, i can feel the carbs start to work there and then litterally, muscles look a lot fuller, vascularity comes out drastically, its like my body has a new breath of fresh air! One thing i will also like to add is, REFEED + VASCO CHARGE = INSANE SESSION lol, man this stuff is real good right now, getting me through each session... Other then that im focused, and ready to battle out these up coming weeks, i have taken some pics, and tempted to upload some, but ill hold off for now, ull have too wait and see what i got in store! :D

Great job mate! I have to admit I miss dieting and pushing through tough workouts like you are doing now. Keep up this intensity because it definitely seems to be serving you well!

[TigerStealth]

BEAST!! you set a high standard

[Transformer08]

Ya roughed it out bro! We all get them, its those that can make something out of nothing that will take it to that next level. Tenacity! Its contagious!

Absolutely true bro, I stick to my guns and battle through the hard times, and make each situation count! with 5weeks to go from sunday, im pushin harder then ever thats how we roll on here!:D


Absolutely INSANE on the rack DL's bro. You are straight killin it across the pond! Thanks for the motivation, I'm gonna go demolish this back/tri workout with that in mind!

Thanks sean. To be honest, im amazed at how you've managed to pull out some extra conditioning and more results in the final week, it just shows work ur as* to the bone everyday as if it was ur last day, and the results will keep coming...One thing ive promised myself from day 1, is I WILL NOT loose strength thoughout the prep as best as i can. If you EXPECT to get weak you will! I do not want to leave the gym ever and ask myself if i worked as hard as i can, things are getting tough and i am needing a little more restime between sets, but hey? i am 5weeks out, not bad huh? Ill push till i cant stand anymore, Every session is a make or break for me....And has been from day 1. I just stick with the formular which i started of with 20wks out and keep with it, i dont think theres any need to change everything, especially in the last part of the prep, i mean u do something for 15-20wks+ and then change it ? no point IMO , u make a plan u stick with it. I mean yeah i do like to add supersets drop sets etc...but i dont like to change everything just because i feel it will give me better results so close to comp time! people start doing crazy things as they get closer to the show? Panic i spose, but thats why Layne is so good, he keeps me sane!


i suck at rack pulls lol.....i could dead 585 before i got under like 198 but rack pulls were like nothin compared to that....
so how many weeks out are you? i'm worried here coming down to it that i don't really know how to progress the diet these last 4 weeks......especially the last week and no one on this forum seems to be very forthcoming with help lol.

Thanks bro, i use to do all deads before, but prefer the rack pulls as i get a better stretch and for me its more focus on the back. i will go back to standard deads tho in the off-season and cycle each exercise week to week.
I'll be 5wks out from sunday for my 1st show, then 7wks for my 2nd, then 8wks for my 3rd, and 11wks for my 4th, thats if i can do all 4 lol...
From my own experience thus far, with 4weeks to go for you, id keep doing what you've done to help you progress. Chart weight loss , measurements, and going by the mirror, if all 3 things look positive u cant be going wrong...
4weeks is potentially another 4-8lb loss of fat...which can swing u from looking lean/shredded.


Great job mate! I have to admit I miss dieting and pushing through tough workouts like you are doing now. Keep up this intensity because it definitely seems to be serving you well!

Thanks bro, intensity is where its make or break for me, Each rep i produce im always thinkin about showtime. Dieting and pushing through workouts is the best part of the prep for me, its the journey which makes everything worth while, im not even craving right now,(tho i do have a craving list)lol, the only thing im hungry for is the comp!


BEAST!! you set a high standard

Tiger, u know how us team-norton boyz role? :D ...NO 1 WILL OUT WORK US!

[Transformer08]

Heres a quick sample of my pre/post workout meal! :D lol!
http://i116.photobucket.com/albums/o31/Ayub_06/prewo.jpg

And im still holding off, but here are a few teazers taken with my phone , before work, and post posing last night,...Teeazzzer, no full body shots yet!

http://i116.photobucket.com/albums/o31/Ayub_06/abbs5wkscut2re-size.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/abbs5wkscutre-size.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/bedtricepre-size.jpg

FitallPaul's Money shot, dont think ive got it down to a tee yet!
http://i116.photobucket.com/albums/o31/Ayub_06/backsqueezeresize.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/backwidthre-size.jpg

[Transformer08]

And my Daily Supps:
http://i116.photobucket.com/albums/o31/Ayub_06/Ph0to066.jpg

[Sean15782]

Your abs are really tightening up buddy! Keep it going, the fat is falling off now!

[bryce126]

great progress man! everything seems to be falling into place! keep up the hard work, its paying off

[TigerStealth]

aweseome new pics...delt striations coming out too. Team Norton all the way

--Joe

[demonwareltd]

Okay abs! Looking nice. It also seems that you may single handedly keep Scivation in business with your supplement stockpile! :)

[Transformer08]

Your abs are really tightening up buddy! Keep it going, the fat is falling off now!

Yeah, i feel as if in the past 2weeks or so my body is making daily changes, the only way i could describe it is as AWSOME!, its like i was on the toilet the other day, and noticed i have veins running through my quads, maybe i was straining to hard . haha :D :eek: ....4real tho, im pushin so hard right now its unbelievable, hour cardio sessions, low carbs etc...whatever it takes.


great progress man! everything seems to be falling into place! keep up the hard work, its paying off

Yeah bryce, i feel like things are make or break for me right now, if i hit everyweek with this sort of progression, ill be dialed in for my 1st show, im not going to use this show as 'make or break' becuase there are still others to do, but im happy with the way things are turning out, 5more weeks, we'll see what happens.


aweseome new pics...delt striations coming out too. Team Norton all the way

--Joe

Yeah, everyone leans out differently, my legs were/have been in good shape from a while out now, but my whole body has seemed to catch up now where everything is on the same conditioning field...The diet,cardio,training is being pushed to its limits now, and might even get harder, but ive never felt so good, these are the weeks where i need to be even more focused.


Okay abs! Looking nice. It also seems that you may single handedly keep Scivation in business with your supplement stockpile! :)

Abs! lol, they are coming in nicely, ive noticed more vascularity in my mid-section/obliques, i really need to keep dialing this in. Scivation products, are the only products id use every-prep, xtend and vasocharge 11/10!

[Transformer08]

Ok so i find myself 5weeks out from my 1st show, and 11weeks out from my 4th....These pics were taken last night around 12am, Very late...Yesterday was a double cardio session, 50min Mod A.M and 40min Hiit P.M so as you could imagine im exhausted to say the least and only 115g Carbs :( lol... Hiit cardio is def real hard and you will never get use to it lol...
I feel im looking a little soft,flat and even a bit watery, due to the 2 previous days being high carb days, I tend to dry out as the week progresses, and how here are the pics...

http://i116.photobucket.com/albums/o31/Ayub_06/SS102335-resizelayne.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102334-resizelayne.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102332-resizelayne.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102340-resizelayne.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102342-resizelayne.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/SS102344-resizelayne.jpg

Ive just finished doing my first cardio session now, which HIIT 40mins at 6am... Ive got another one to get through, ive also added in supersets leg ext/ham curls to really tighten up my legs, these are performed pre/post cardio depending how im feelingm with each set to failure (3sets per bodypart)...Ive got to keep nailing it, another 4-8lbs is what im aiming for before showtime, which would take me down in to the low 170's 10lbs passed what me and layne had aimed for at the beggining of the prep.!

[bryce126]

http://i116.photobucket.com/albums/o31/Ayub_06/SS102344-resizelayne.jpg

seriously man, youre legs are gonna blow the competition away! you have so much mass on your quad/ham region its ridiculous. since thats a strong point for you, take advantage of it on stage and draw as much attention as you can to your legs, if you can get them nice and striated. the judges won't remember anything but huge legs, so ALWAYS keep them flexed up there

[Transformer08]

seriously man, youre legs are gonna blow the competition away! you have so much mass on your quad/ham region its ridiculous. since thats a strong point for you, take advantage of it on stage and draw as much attention as you can to your legs, if you can get them nice and striated. the judges won't remember anything but huge legs, so ALWAYS keep them flexed up there

Thanks bro. I know my legs are a strong point, and everything uve just stated there i know i must do! I need to amplify what i've got , to what most juniors dont have.... I need to get my conditioning nailed tho, im working real hard right now, on posing etc... i cannot and will not leave anything to chance. Ive had to order jan tana, because the venue only allows jan tana to be used, however, dream tan can be used, but NOT at the venue, so applied at home , and near the area etc...Piss*d me off realy becuase i ordered dream #2 becuase so many people get good resluts with tommys method. I will use dream tan #2 tho, and see what layne says, if not im going to give jan tana a trial run as i dont wana leave anything to chance. Thanks for the input, all this REALLY DOES help, this board, the people that post, info on here is unreal, and i am truely greatful.

[FATHER FLEX]

Mid section and whole back have really gotten tighter. :)!!! Keep digging bro, you are doing very well! Love your attitude above all, that is what is going to decide how far you take this, and you seem to have that down!

[stayfit2008]

I like following this thread,..6 weeks left to comp,..crunchin it! Has Laynes plan changed for you significantly during your prep? I am at 12 weeks out with Layne,..made a few changes, mostly focusing on leanness now,..I find that to be the most exciting part! Did you sign up for Laynes training plan as well? or just nutrition plan?

[Transformer08]

Mid section and whole back have really gotten tighter. :)!!! Keep digging bro, you are doing very well! Love your attitude above all, that is what is going to decide how far you take this, and you seem to have that down!

Thanks bro, i keep just pushing and pushing, 4.5wks to go, i cannot take anything lightly now, if anything ive got to be even more focussed..
Bro its ur attitude which has rubbed off on me , it takes a true champion to make the best of the worst situations, and u brought condition this year which seemed un-reachable, but digging away is what u did week after week, and u GOT the results, this is what intend to do!



I like following this thread,..6 weeks left to comp,..crunchin it! Has Laynes plan changed for you significantly during your prep? I am at 12 weeks out with Layne,..made a few changes, mostly focusing on leanness now,..I find that to be the most exciting part! Did you sign up for Laynes training plan as well? or just nutrition plan?

Thanks bro. Im real glad u like following the thread, i try to go into as much detail as possible to give people an insight to how every prep is different but end result is the same, we all want to do our 'best'...Journals on here have helped me so much since starting the sport, i want to try give back for what ive learnt with my experience...
Layne makes calls depending on weight loss,How im looking,feeling etc.... The best find with layne, is he makes the CHANGES when neccessary, if i didnt have his guidance, i would of been doing to much to soon, you always need the more room for extra improvement no matter who you are...
Right now, my cardio has been basically doubled since the beggining of the prep and carbs have dropped 60g since starting.
He just does my nutritional side of things, but if i ask him on advice to do with training he's always willing to help.
I wanted to carry on with the training i used in the 'off-season' as i felt i found out what works for me best, and how my body-responds to different volume...I will try new things in my next up-coming off season as this sport u never stop learning, u need to try new things to see what works for u...I believe THE NUTRITION side is the most important side to making gains, once that is in-place, add that with serious training, ur on to a winner! As far as the prep is conernced, u just take fat of every week, no matter how lean u r, thats all u can do!!

[Transformer08]

Notes:

Had an awsome session yesterday, which was Chest/Delts/Triceps, with 55min Cardio PWO. My cardio was 45mins on treadmill and 10mins on stationary bike....
By the time i was finished i was ready to eat some pwo carbs, then have my bedtime shake, and get food ready for today, so i didnt have time to upload my workout. Yesterday was also my powerlifting week, im still managing to keep strength up, especially on my 'COMPOUND' exercises which are really important to me. One exercise i do on my chest/delts/tri's powerlifting week, is CLEAN + PRESS, i love this exercise. Other then that, everything remains the same, I have added in L-CARNTINE as a fat burner into my supplement regime. Posing practice is done as much as i can, but by the end of the evening im hammerd, from work,training and cardio, but i know its important so i do the best i can, its just hard sometimes when its hard to pose becuase u feel dead lol.
Today will be a leg session, followed with 55mins PWO cardio again, And again ill do 40-45mins on treadmill with 10-15mins on the bike, this will for def help bring my legs out!

[Transformer08]

Trained:
Quads/Calfs/Hamz
Cardio:
Total 55mins
45min Treadmill / 10 min Stationary Bike + Abbs
Diet:
Low Carb

Standing Calf Raise's:
88x15
121x15
154x15
187x15
210x13,7,7 R/P
D.Set x 3
Squats:
275x12(2)
297x12
320x12(2)
341x12(2)
275x12
210x25
165x20
Front Squats:
154x12
187x12
210x12
242x12 - P/R
145x25
Wide Leg Press:
154x Failure x 5
Leg Extensions:
77xFailure Single Leg + SuperSet Both Legs x 1
Hamstring Curls:
77xFailure(5)
Drop Setx3

Supps:
Dialene 4 x 6 Caps
R-ALA 200mg
Alanine 3g
Creatine Mono 5g
Xtend 6 Scoops
VasoCharge 2 Scoops
L-Carnitine

Notes:
Well today was awsome, im really focused in the gym right now, and in a zone of my own. I can happily say now, this is the best i have ever looked, Size and condition wise since i started bodybuilding. Im definately the leanest ive been so far in the prep, and really happy to see my body progressing on a daily basis. All the time, im pinching my skin to see feel fat on abdominal region and looking in every given mirror lol, its like an obession!
Cardio was good today, felt good all day, but im not liking my social side right now, IT SUCKS! i tend to snap very easily, and worst of all, its at people who care for me :( ...i always regret it after, and when im on the treadmill just walking i reflect on the days events, i feel bad, so i try to make a menz! Just right now, i like too cacoon myself, lock myself up in a way and just keep focussed on the prep...But I CANNOT and will not, hurt the people which i love and who are close to me! I would not be able to do this without there love and support.
Other then that, i feel im on track, layne is very happy with my progress, i dry out real good after my re-feeds and my body always looks tighter 2-3days later...Alll i can keep doing is working till the end!

[Sean15782]

Sick numbers on the fornt squat!

I know it's tough keeping your cool sometimes when you're dieting, and every little thing seems like it sets you off, but a good thing to do is to try to take 5 seconds before you say anything and think about if you really mean it, and if you'll regret it after you say it.

Keep it up, you're getting better by the day bro!

[Transformer08]

Sick numbers on the fornt squat!

I know it's tough keeping your cool sometimes when you're dieting, and every little thing seems like it sets you off, but a good thing to do is to try to take 5 seconds before you say anything and think about if you really mean it, and if you'll regret it after you say it.

Keep it up, you're getting better by the day bro!

Yeah bro, u know how it is when prepping! And ive taken ur advice on board, and started to do that any way, and THINK before i say anything. I am getting better day by day, physically i feel my body is coming into a new league of leaness on me, and i know how more things can change in 4weeks, just look at what u did! that kinda progress makes me excited, i know it can be done with hardcare effort!

[Transformer08]

Cardio
40mins Hiit - (20 intervals) + Abbs
Low Carb

Notes:
Today cardio was very difficult! I never get used to doing Hiit cardio and ive been doing it for the past 20wks! However i felt real good after, once the job is done in the gym, i know thats all i can do, and then just eat meal by meal... My legs have been so saw recently, especially after my leg day yesterday + cardio on the bike. However, i must say, i could feel my hams and quads so tight today when doing the Hiit cardio on the treadmill, the bike is definately brining more definition in my quads. Tommorow is a re-feed day, which is so weird, beacause i always feel i need a re-feed come re-feed day! As for progression, well what can i say? ive never been happier, just been chilaxing after cardio, and trying to sort some posing music out....i felt like taking pics today, but i want to hold of again as now i feel the next set r guna be on the money! 4more weeks to go from sunday!

[Transformer08]

Today was another awsome back day with 55min cardio PWO. I did 45mins on the treadmill and 10mins on the bike at top tension, really trying to bring my legs out, i got some pics in today, right at night as i was practicing posing, here are some updated pics, along with some comparision shots too.! The lighting is slightly different becuase most of my pics are normally taken in natural light during the day, these were tonight, as i had to make do!

http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102376.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102380.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102379.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102405.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102399.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102398.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102397.jpg

[stayfit2008]

I like the low stance on your rear lat spread,..it looks predator almost,..wicked stance and everything seems to flow together with proper sepperation,..solid!

[Transformer08]

http://i116.photobucket.com/albums/o31/Ayub_06/comparison%20shots/SS101336.jpghttp://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102376.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/comparison%20shots/SS101392.jpghttp://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102380.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/comparison%20shots/SS101379.jpghttp://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102405.jpg

[Transformer08]

http://i116.photobucket.com/albums/o31/Ayub_06/comparison%20shots/SS101347.jpghttp://i116.photobucket.com/albums/o31/Ayub_06/4wks%20Out%20thursday%20update%20after%20carb%20up %20182lbs/SS102379.jpg

[Transformer08]

I like the low stance on your rear lat spread,..it looks predator almost,..wicked stance and everything seems to flow together with proper sepperation,..solid!

Thanks bro, Im trying my best to work on my posing when i can , doing videos etc, and doing as much as i can without using the mirror. It is difficult tho, after training,doing cardio and low carb, i just wana have a protein sake p.butter and go bed! :D

[Transformer08]

Cardio:
40 mins Hiit A.M + Abbs
40 mins Hiit P.M + Posing
Low Carb

Notes:

Im Back! lol, havent uploaded for the past few days, as i have been extremely busy any-how, heres the going on and changes for the up-coming weeks.
To start with, the diet now has become really aggressive, carbs are lowerd and now down to around 90-100g on my low days. I dont mind this tho, as i still feel ive got the energy to train and do cardio to max intensity.
My legs are starting to really come out now, the seperation is looking really good. This past week i have seen the most changes in my body since the first 2-3weeks of the diet. Ive noted that for me personally, i saw changes around 20-17wks out, then again around 12-10wks out, and now things seem to be changing daily! iv'e got all my posing music sorted, now i need to start doing my routine as often as i can and ill be doing my first one tonight! i will also start tanning mid-week just to get a nice overally tan, im like a light brown atm, but my arms are a lot darker then my body so i want to get my body a bit darker. 4 more weeks to nail this prep, but im also looking forward to doing shows after, ill have to speak to layne , but im just focussing on 1 at a time. I feel if i nail my condition, i will have a good chance. I will probably be the youngest in my class as it goes up to the age of 23. And ive just turned 20, so ive gone from a teen to a junior.
Right now everyone on here seems to be doing well, Just wana give a shout out to SEAN AND BRYCE for doing well last night, hopefully i can continue the trend, right now im so focussed its un-real!

[Transformer08]

Cardio
40min Hiit ( 20 Intervals )
Training
Abbs ( after cardio )
LOW Carb

Notes:
Well i aint uploaded here in a bit, need to get things back up to date. I find myself 25days out now! Its amazing how time flyes!
Well where can i start? Since around 4wks out, things have started to change drastically, physically,mentally the whole game for me has changed!
To start off, layne is pushing my diet to the limits now, however i am seing changes in my body so drastically i cant believe it. My weight now is around 178lbs the lightest ive ever been + ive supparsed my competition prediction weight. My body seems to be changing on a daily basis , and im excited to say the least in the next up-coming 25days. I have my music sorted, posing is getting there, and posing routine is getting there too. Its def hard to get in posing on a training day becuase by the time im done, im basically finished, i just have enough energy to put out my meals for the next day. I find it easier right now to practice posing on off training days post cardio.
Mentally its like a rollercoster , always feeling my body for fat, checking mirrors, etc...One minute ur happy, the next minute ur sad, the next u cant wait to get on-stage , then u wonder if its all going to come together, ITS ALL HAPPENIN!
My energy levels throughout the day, are VERY LOW , i move at like a snails pace, however during my training sessions, i train harder then ever, i litterally physce myself up hours and hours before i hit the gym so i can get that session!
Ive never done a comp before and i didnt know what to expect, the first 2-3weeks of dieting i was like sh*t my body is changing quickly, then u keep pluggin away week by week, and changes are happening but as noticeable as they look when you come to this stage out.
When all is said and done, when i go to sleep at night, i go to sleep with no-regrets, and if you can do that all prep, YOU WILL NOT BE DISSAPOINTED!
I know ive given everything i have thus far, and i will continue this way even in my off-season, people wonder why they do so well pre-contest but not so well off-season? IMO its becuase you pay so much attention pre-contest beacuse you KNOW u have to be better week by week, day by day, becuase u are going to be on stage in (X) amount of time. U listen to ur body more, u look at the mirror more, U pay attention to every calorie ur eating, EVerything little detail is what makes the big changes. I feel if this is done in the off-season , obviously not going to mad beacuse u need your sanity, but if you pay the attention you need, results will come far better, and The Off-season is just as important pre-conest.
Yesterday was a leg session, i went for more higher volume, 20-25reps per set, becuase right now im trying to listen to my body, and i had a bit of a tweek in my lower back the past few days, so i didnt want to go to mad and injure myself, Prevention is better then cure. Sometimes its good to hit the body with different exercises, and volume, thats why up till now i do one bodybuilding week, and one powerlifting week, for me i find this works best.
I will probably start some tanning today, just get a base tan going, as my body is very light compared to my arms, Just wondering if there is anything i should take into consideration???
As far as tan is concerned, Layne suggested i use dream tan #2, however i have Jana tana's kit here as dream tan is not allowed at the venue, so i might be tempted to go with that. A show has just gone recently, and the colour looks good, As long as the preperation of the skin is correct the week before.
I'll try get some snap shots tonight, and keep this thread as updated as possible now, as these last 25days, the MOST changes are starting to happen. This journey so far has been AMAZING, everyone who has been a part of it, has helped immensly....RE-FEED TOMMOROW :D

[fltallpaul]

Great post, your really coming along nicely and I think you will be very happy with your appearance after Layne gives you your peak week plan. I know I was shocked and very pleased by the end of the week. The last few weeks are not easy but just keep thinking about standing on stage and it makes it a lot better.

[Transformer08]

Great post, your really coming along nicely and I think you will be very happy with your appearance after Layne gives you your peak week plan. I know I was shocked and very pleased by the end of the week. The last few weeks are not easy but just keep thinking about standing on stage and it makes it a lot better.

Thanks Paul, everything seems to be coming together. I always like refering to ur prep too! These last weeks your right do seem to be difficult, but thats what i love, the stuggle , ive been doing this now for past 20wks, Now is the time NOT to let things get to me, im loving every minute.

[Sean15782]

Keep pushing bro, you're so close now. Give 100% everyday and you will look your best onstage!

[Transformer08]

Keep pushing bro, you're so close now. Give 100% everyday and you will look your best onstage!

Sean bro!, congrads on the victory on the weekend bro. Need to see some pics and that when you have the time to upload...
Yeah im pushin 100% everday, i saw the changes u made in the last 4weeks, if i replicate anything like that ill be looking damn good come showtime!, things are looking good right now, everyday seems to be shaping up nicely...

[FATHER FLEX]

You are doing it! You are doing what needs to be done! To get the job done! Amazing progress, and yeah. You are not even close to done yet. ;)

[phillyxj]

insane progress bro! what shows are you doing???

[Transformer08]

You are doing it! You are doing what needs to be done! To get the job done! Amazing progress, and yeah. You are not even close to done yet. ;)

Thanks bro! Yeah im doing what needs to be done, what ever it takes to break the pain barrier, im bringing my A game for sure!.... With still 24days to go, i feel if i nail each day to the tee, i can def do good come-showtime...will i be at my best? who knows, im just pushin everday to its limits, NO ONE WILL OUT-WORK ME",,,, i live for the sport....

[Transformer08]

Train:
Back/Traps/R.Delts
Cardio:
55min Pwo + Abbs
Diet:
High Carb

The Session:
Reverse Grip Lat Pulldowns
Racked Deads
Bent Over Rows
Reverse Grip Bent Over Rows
Goodmornings
Rear Smith Shrugs
Rear Delt Raise

Notes:
Today was a real real intense session, i still have not lost any strength so far this prep, the only time when energy levels do feel dropped is mainly through the day, and sometimes during cardio ( HIIT ), but this is what it takes to bring ur very best, u got to do what u got to do! Right now my body feels tight and hard with the higher carb day, i think it has become more sensitive to the carbs as my lower days are quite low now so im depleted... Ive noticed some serious improvements in my physique over the past week or so, i managed to get a few pics in yesterday in the garden, it was nice weather, and i needed the breeze as i was heaving from the Dialene 4 and Hiit cardio lol...

Highlights:
220 x 30 on Racked Deads
385 x 12 on Racked Deads
Im doing it, im doing it!!! Just over 3 more weeks to go, here are some little snap shot pics!

http://i116.photobucket.com/albums/o31/Ayub_06/25days%20Out/SS102438.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/25days%20Out/SS102439.jpg
http://i116.photobucket.com/albums/o31/Ayub_06/25days%20Out/SS102445.jpg

[demonwareltd]

Pics are looking good for sure, keep it up! I have to say, I chuckle everytime I see people posing their legs for the camera with their pants down around their ankles...like we're too lazy to just take them off! haha :)

[bryce126]

leg separation is coming in GREAT! you've really leaned out so far my friend...keep it up!

[Transformer08]

leg separation is coming in GREAT! you've really leaned out so far my friend...keep it up!

Thanks bro, ive noticed the more ive been working my legs the better they are coming in! Thank u lord for the bike! lol.... Its amazing how much beating they can take, more then most people give them credit for....Hopefully, im guna nail the next 3 weeks and really step this prep up to its final gear....

[Transformer08]

Cardio
55min A.M + Abbs
40min Hiit P.M
Diet:
Low carb

Notes:
Well today has been my best day of the prep so far, physically aswell as mentally... My last 2 re-feed days which i have back to back, have def been the best re-feed days ive ever had! Its the first time where my muscles actually feel like there are going to split! today i could take my clothes of at any given time and pose, thats how full i was... Ive just finished doin my hiit cardio now, and i felt i could of done the whole cardio sprinting, i had to litterally stop myself...Still managed to knock up 700cals tho!
The slight changes that have been made now are, ALL of my low cardio sessions are 50-60mins Long.
I went for my 1st tanning session today, only 6mins long, and will be built up to 8-10mins if needed...
I feel my body has had a new breath of fresh air, it seems to be responding to food amazingly, and ive been eating more whole foods, and noticing hunger is going through the roof!....
Right now, its just fish/eggs/Whey Iso for protien, Green Beans/Rice Cakes/Potatoe's and sweet potatoes for carbs and Almonds/Pbutter for fats....
I feel with 3 more weeks to go, things are shaping up nicely....Im just guna keep pluggin away till the day of the show like we all do! i think after that for my second show, which is 2weeks later, ill be even harder tighter and leaner, but im taking each day as it comes...One thing which has P*ssed me off a bit this prep, is posing time, becuase of the amount of cardio im doing, and i my work is construction which is all physical throughout the day, i dont get enough air on my feet, which has lead to LETHAL blood blisters. The other days i took my socks off and they were very very bloody where all the blisters have popped, so its hard to hit poses when u cant get the correct stance due to pain! Ive been treating them as much as i can , and will really start nailing my posing each night, ive been doin my best up till now, but feel i can pay more attention....Tommorow is a double hiit session....im Loving this!"

[Sean15782]

Hell yea buddy! 3 weeks! The stage is calling you!

[Transformer08]

Hell yea buddy! 3 weeks! The stage is calling you!

Yeah bro, im getting really excited! It has been my dream since i first started lifting weights to get on that stage! and now the time is coming near, im pushin the pedal to the medal Baby!

[Transformer08]

Well i find myself 19days out now and things are def looking good. Ive got virtually got everything to here now, tan, trunks, etc...My posing music maybe changed ive had one in mind up till now, but might go for a remix , and see whats going down! other then that, ive been trying to pose as regulary as i can, I normally find it easiest to really practice some hard posing on my off days after cardio. My energy levels have been really suffering during the day, its just things like chewing food, the skin on my face feels so tight, its un-real. Its amazing how much my physique is changing now since the 4week out bracket, it seems to be sheddin fat again at a very very good rate. My weight now is sitting at around 174.5lbs which is down now 40lbs since the start of the prep (20wks).... The finer details have really come in, especially X-mas tree is coming in nicely....Will i be saying glutes in the next 2.5wks?
Ull have to wait and see the piccies, coz They are guna shock ya for sure!
And now to cravings... I havent really been craving that much up till now, but from around 13wks out, i just writ down things as i went a long that i fancied when i saw it, HOWEVER that has all changed im cravin like a mo-fo right now , left right and centre lol :D
The diet hasnt really changed, im just eating LOADS of whole foods when i can, it def fills me out better, and for me, gives the body a better look. FUller, Harder, Grainer, Things like shakes, go through your body like water, and IMO its better to eat your food whenever u can....
Im also Taking the time out to be 'Creative with my food' like this morning i made a delicicious breakfast....

Tonights guna be a leg session, along with 60mins PWO cardio...Im pushin this prep beyong belief now, but im glad that i havent left the gym with any regrets since the beggining of the prep, and therefore im Satisfied. Im also mananing to still set PR's....

Heres a quick pic of My Special Breakfast i Eat lol :D
Trust me, i get my idear's from FatherFLex, Be creative...its Worth it....
Here is an Omlet, Which Consists of Egg W,Sweet Potato, Herbs, Onions, Spices, And I added Some Natty Peanut Butter spread for the Fat...

http://i116.photobucket.com/albums/o31/Ayub_06/22Days%20Out/SS102501.jpg

The Macros: 40gPro/15gCarb/11gFat(including P.butter and + 1 Fish Cap)

19days to go, this is going to be fun...

[TigerStealth]

Well i find myself 19days out now and things are def looking good. Ive got virtually got everything to here now, tan, trunks, etc...My posing music maybe changed ive had one in mind up till now, but might go for a remix , and see whats going down! other then that, ive been trying to pose as regulary as i can, I normally find it easiest to really practice some hard posing on my off days after cardio. My energy levels have been really suffering during the day, its just things like chewing food, the skin on my face feels so tight, its un-real. Its amazing how much my physique is changing now since the 4week out bracket, it seems to be sheddin fat again at a very very good rate. My weight now is sitting at around 174.5lbs which is down now 40lbs since the start of the prep (20wks).... The finer details have really come in, especially X-mas tree is coming in nicely....Will i be saying glutes in the next 2.5wks?
Ull have to wait and see the piccies, coz They are guna shock ya for sure!
And now to cravings... I havent really been craving that much up till now, but from around 13wks out, i just writ down things as i went a long that i fancied when i saw it, HOWEVER that has all changed im cravin like a mo-fo right now , left right and centre lol :D
The diet hasnt really changed, im just eating LOADS of whole foods when i can, it def fills me out better, and for me, gives the body a better look. FUller, Harder, Grainer, Things like shakes, go through your body like water, and IMO its better to eat your food whenever u can....
Im also Taking the time out to be 'Creative with my food' like this morning i made a delicicious breakfast....

Tonights guna be a leg session, along with 60mins PWO cardio...Im pushin this prep beyong belief now, but im glad that i havent left the gym with any regrets since the beggining of the prep, and therefore im Satisfied. Im also mananing to still set PR's....

Heres a quick pic of My Special Breakfast i Eat lol :D
Trust me, i get my idear's from FatherFLex, Be creative...its Worth it....
Here is an Omlet, Which Consists of Egg W,Sweet Potato, Herbs, Onions, Spices, And I added Some Natty Peanut Butter spread for the Fat...

http://i116.photobucket.com/albums/o31/Ayub_06/22Days%20Out/SS102501.jpg

The Macros: 40gPro/15gCarb/11gFat(including P.butter and + 1 Fish Cap)

19days to go, this is going to be fun...

19 days, hell yea! Keep pushing you have made such insane progress and you have worked so hard you are almost there. Just keep making every day count and your glory will come soon. Also I'm looking forward to seeing some more progress pics, and its great to hear how rapid the changes are coming now in these final weeks for you.

That omelette's thing looks pretty damn good lol...who said contest prep foods have to be boring? Only downside is that it probably tasted good so you ate it kind of fast and you are still hungry lol. The thing I find with contest dieting is not that its boring or bad-tasting, just not quite filling enough.

Anyway go kill some legs tonight!

[italianplaya30]

just found this thread.......awesome progress man....im subscribed!!!!

take a look at my journal 2

[FATHER FLEX]

Mood swings are normall, you are bound to have your days. Only human, and you have been in a semi-starvation phase for a while. What I try to do when I am feeling a little down in the dumps is just show some love, be extra nice to people for no reason. We tend to forget how good it feels to give ya know. :) Making other people happy will elevate your mood, buy a whooper for the homeless guy sitting outside the burger joint, just don't eat before you hand it to him. :D

You are doing great bro, and yep! Being creative in the kitchen is as fun! Girls dig a man that can cook to!

[chuckles_345]

Hy guys, everyone seems to be doing journals on here, its interesting to read and also sometimes helps people out.
Well where can i start? ive been training for around 2years, 1 year seriously, Ive previously dieted down for comps but havent actually competed. This year im looking to do my 1st show. Im working with layne right now, the best choice i could of made, the only thing which i regret is not working with him earlier.
This past off season my weight got up to around 235lbs, layne took control of my prep at 20wks out, which i was weighing 215. Right now im sitting around 193 with 12wks to go for my first show.
Just want to give a shout out to other peoples threads on here which i find very encouraging(vance,chuckles,tigastealth,father flex) and more, its great to read other peoples journeys wether its to the stage or just bodybuilding in general.
Stats are as follows:
Age:19
Height:5'11
Weight:193
Contest:12wks

My training split right now goes

Mon : Chest/Delts/Triceps + Cardio
Tues: Quads/Hamz/Calfs/Biceps + Cardio
Wed : Off Hiit Cardio 40mins
Thurs: Back/traps/R.Delts + Cardio
Friday: Arms
Sat: Off Hiit Cardio 40mins
Sun: Off Hiit Cardio 40mins

1 week i train powerlifting style, low reps, Very heavy weight, and with a rest pause range from 11-15 and the next week i train bodybuilding, different exercises with a high rest pause range, 15-21...

As far as food is concerned without going into to much detial, i keep it basic,layne gives me a varity but i like to stick to, chicken breast,oats,brown rice,yams,sweet potatoes,fish,nuts,and natty butter. these come out to a total of 6 basic meals a day.

Supplement wise, i use Bcaa's, alanine, dialene 4, creatine mono, R-Ala, And Whey, and waximaize.

right now im just focussing on brining my best conditioning with layne,hes done a real good job within the 8weeks ive been working with him, so i hope to keep progressing...
Here a few pics..


Wow, I don't know how I could have missed this thing until now. Thanks for the shout out. I don't know how motivating I am, I just do my thing. Anyways best of luck man. What contest are you doing? I will definately be following along. Sorry for not finding this until now.

Chuckles

[Blitz n destroy]

Well i find myself 19days out now and things are def looking good. Ive got virtually got everything to here now, tan, trunks, etc...My posing music maybe changed ive had one in mind up till now, but might go for a remix , and see whats going down! other then that, ive been trying to pose as regulary as i can, I normally find it easiest to really practice some hard posing on my off days after cardio. My energy levels have been really suffering during the day, its just things like chewing food, the skin on my face feels so tight, its un-real. Its amazing how much my physique is changing now since the 4week out bracket, it seems to be sheddin fat again at a very very good rate. My weight now is sitting at around 174.5lbs which is down now 40lbs since the start of the prep (20wks).... The finer details have really come in, especially X-mas tree is coming in nicely....Will i be saying glutes in the next 2.5wks?
Ull have to wait and see the piccies, coz They are guna shock ya for sure!
And now to cravings... I havent really been craving that much up till now, but from around 13wks out, i just writ down things as i went a long that i fancied when i saw it, HOWEVER that has all changed im cravin like a mo-fo right now , left right and centre lol :D
The diet hasnt really changed, im just eating LOADS of whole foods when i can, it def fills me out better, and for me, gives the body a better look. FUller, Harder, Grainer, Things like shakes, go through your body like water, and IMO its better to eat your food whenever u can....
Im also Taking the time out to be 'Creative with my food' like this morning i made a delicicious breakfast....

Tonights guna be a leg session, along with 60mins PWO cardio...Im pushin this prep beyong belief now, but im glad that i havent left the gym with any regrets since the beggining of the prep, and therefore im Satisfied. Im also mananing to still set PR's....

Heres a quick pic of My Special Breakfast i Eat lol :D
Trust me, i get my idear's from FatherFLex, Be creative...its Worth it....
Here is an Omlet, Which Consists of Egg W,Sweet Potato, Herbs, Onions, Spices, And I added Some Natty Peanut Butter spread for the Fat...

http://i116.photobucket.com/albums/o31/Ayub_06/22Days%20Out/SS102501.jpg

The Macros: 40gPro/15gCarb/11gFat(including P.butter and + 1 Fish Cap)

19days to go, this is going to be fun...



Looking awesome man. Will you post that recipe up in my contest prep recipe thread?

[Transformer08]

Looking awesome man. Will you post that recipe up in my contest prep recipe thread?

Sure thing bro! Ill see what i can cook up in the next few weeks or so! :D ...Who said contest Prep Is Bland Huh? ;)

[Transformer08]

just found this thread.......awesome progress man....im subscribed!!!!

take a look at my journal 2

Thanks Bro! Glad u can be apart of this! And i hope this journal can help you in any sort of way, as i know other journals Have helped me, U cannot stop learning of here, and as the prep goes on, we all can relate to eachothers emotions....


19 days, hell yea! Keep pushing you have made such insane progress and you have worked so hard you are almost there. Just keep making every day count and your glory will come soon. Also I'm looking forward to seeing some more progress pics, and its great to hear how rapid the changes are coming now in these final weeks for you.

That omelette's thing looks pretty damn good lol...who said contest prep foods have to be boring? Only downside is that it probably tasted good so you ate it kind of fast and you are still hungry lol. The thing I find with contest dieting is not that its boring or bad-tasting, just not quite filling enough.

Anyway go kill some legs tonight!

Yeah bro, the 1 thing which i said from day 1 , is to treat everyday week, month as progressing...And from 20wks out, ive lost the 1.5-2lb fat ratio which most of us go by, so thats all i can do, and i have not had 1 day where i have not progressed.Progression is Key.!
Ive put all the effort in, and i can happily look back this far out, and say ive given everyday my all, and that is the most satisfying thing for me.
Progress pics should indicate the sort of progress which u can knock up from around the later stages, even though every bit of progress a long the way is just as important, Its always the home stretch u can see everything tying in...Im excited to say the least, but theres still more time for impovement, and improvement is what i will do!
As far as food is concerned, As BB we all love our foods! I do eat basic foods, however, i have been cravin like crazy recently, even over things like Chocolate Cocopuffs lol... I like to be a bit more creative now,aswell as eat foods which satsify my stomach. :D


Mood swings are normall, you are bound to have your days. Only human, and you have been in a semi-starvation phase for a while. What I try to do when I am feeling a little down in the dumps is just show some love, be extra nice to people for no reason. We tend to forget how good it feels to give ya know. :) Making other people happy will elevate your mood, buy a whooper for the homeless guy sitting outside the burger joint, just don't eat before you hand it to him. :D
You are doing great bro, and yep! Being creative in the kitchen is as fun! Girls dig a man that can cook to!

U r right bro, im there with U!.... Its an emotional rollercoaster, but the ppl we love and care for most, are the people who MAKE this happen, i know i wouldnt of got through this without em...im thankfull i have a loving family, that i can share this with, and i know they are proud of me whatever i choose to do....We cannot forger the important things in life, the things which a part n parcel of our everday happiness....
And with the elevate mood thing, U r right , this week im looking to take my lil bro's to the picture's as my youngest one is doin his own lil diet lol hes only 8, but i think im guna reward him with A milkshake...and the cinema...Aslong As the shake is within his macros! :D


Wow, I don't know how I could have missed this thing until now. Thanks for the shout out. I don't know how motivating I am, I just do my thing. Anyways best of luck man. What contest are you doing? I will definately be following along. Sorry for not finding this until now.

Chuckles

Im doin a qualifier here over in the UK, dont really want to say which one it is at this point! but ull know come closer showtime. Every journal on here is great bro, and its good to relate to when things are at certain stages out, like how people feel mentally,physically,and what makes a prep a prep, the journey we go through, i hope i can create a prep to help other people, as well as keep myself sane with everyone on a board, who all want the same thing! im glad ur following, this journey has been amazing to share!

[Transformer08]

http://i116.photobucket.com/albums/o31/Ayub_06/22Days%20Out/SS102501.jpg

This Meal is very simple to make, as there is NO fixed Macro, and you can add what you like to make up a macro total for ur meal!

Ingredients:
Egg Whites (as many Needed to hit Protein Macro's)
Yolks (Can be added to Hit Macro's for fat)
Chilli Powder (As Spicey as you want it :D)
Onions
Corriander leaves
Low Fat Cheese (Can also be Added during or sprinkled On top to Suit Macro)
Pre Cooked Patatoes (Can be added to give the carbs you need to suit Macro)
Salt as desired

How To make:
With this particular Dish i used:

9 Egg W,Onions,Corriander Leaves,Chilli powder, Sprink of Salt,Sweet Potatoe and some Added natty p.butter once made!
Crack egg whites into bowl, add chopped onions,corriander leaves,and spices.Whisk together, empty into pre-heated frying Pan, when the bottom is slightly cooked, add the sliced sweet potatoe on top (can add cheese ontop if desired), and grill for a few minutes untill golden brown....There you have you meal done! You can even cook it durin the night, and it will still taste as good in the morning, once microwaved! or u can even eat it cold...its totally down to you....

The Protien Came from the Egg White's, The carbs came from the added sweet potatoe, and I just had P.Butter on the side as my fat source! I could off added low fat cheese/yolks etc...But i love my natty p.butter to much! you can even spread it on top after the dish is made, as this dish is hot, the p.butter will just melt all over the omlet.....

[Transformer08]

Cardio:
40mins Hiit Am/40mins Hiit Pm
Diet:
Low Carb

Notes:
This journal neeeds an update! lol :D
Ive tried to keep on top of this journal as much as possible, but been really busy recently with not only the prep, but work and personal issues....
well im 14days out now, first show, im real real excited, but nervous at the same time! i cant believe that the journey is coming to its conclusion, my dream, my goal, my destination is awaiting me in 14days....Im lovin this! im looking to bring my best package to this show, and im really happy with what i have accomplished through this prep.
Layne has really dialed me in nutritional side of things, along with tips and tricks to keep me going , the changes he's made, have been little but drastic, the body responds better to the little changes, when you try to make to much of a big change, it throws everything out of sync...
I sent layne sum pics last nice, and his actuall words were 'HOLY SH*T' you made some improvements lol, so im itching to get some uploaded soon, maybe durin peak weak, ill def get some up, untill then things will have to wait...
since around 4weeks out, im guna admitt, things started to get real real tough, the diet was more agressive,training,cardio and most of all the mental side of things. When i first started prepping at 20wks out, it was easy to go do my thing, coz 'hey' i was 20wks out, but when you start getting closer to show time, and weeks start to be counted in days, ur mind really starts playing tricks, and this is where havin a coach with expierence can do the world off good, they keep you calm and collective, and keep making the changes which you started of with.
My body has changed the most since 4weeks out, but u really have to keep your eyes on the prize, and let nothing distract you, i call this 'tunnel vision'.... As far as intensity in the gym is concerned, ive even been attacking my works out even more, as im a firm believer off giving it your all....
ive dropped around 40lbs since the start of the prep, which = 2lbs a weeks.
7 more days, untill i start the 'peak weak' im really excited...Off to do some tanning now :) ....14days to go....BRING OUT THE FATHER FLEX IN ME....

[Transformer08]

Train:
Chest/Delts/Tri's
Cardio:
60min Pwo + Light Abbs
Diet:
Low Carb

Cable Crossovers
40 x 20
40 x 20
40 x 20
44 x 12x12x12 - R/P
40 x 20
Incline Bench
121 x 12
154 x 12
176 x 12
187 x 12
192 x 10x6x4 - R/P
132 x 25
Decline Bench
121 x 12
154 x 12
187 x 12
220 x 12
231 x 10x4x2 - R/P
132 x 25
Flat Bench
3 x Drop Sets
Front Shoulder Press
66 x 12
88 x 12
110 x 12
121 x 12
132 x 12x8x4 - R/P
66 x 25
Side Laterals
33 x Failure x 3
Close Grip Pulldowns
70 x 15
80 x 15
90 x 15
100 x 15
90 x 12x12x6 - R/P
70 x 25
Bench Dips
B/W x Failure x 3

Cardio:
50mins Treadmill
10mins Stationary Bike
Abbs:
Crunches x 25 x 3 Sets
Extreme Stretching
Legs After Stationary Bike 5-10mins

Notes
13 days out :eek: ! ....
Home-stretch baby, and im loving every-minute of this! 6 more days till peak week and im very very excited... My body now has def come into a new zone of conditioning personally, weight is around 173lbs which is a total loss of 42lbs! since ive started with layne, he's just taken fat of me every week, from every-part of my body, i cant complain.... As far as intensity in the gym is concerned, i havent lost any since the start of the prep, the only difference is i do take a bit more time to recover in-between sets. Ive been training a bit more smarter in the sense, i know now an injury is the last thing i want so im just being that exter bit cautious when lifting....
Energy levels throughout the day are low, i gota admitt, sometimes its a chore to walk up the stairs lol :) but its worth it.... Im looking to do more then 1 show this year, hopefully 2-4,i wanna see how conditioned i can get and create a benchmark for myself, but ill cross that bridge when it comes, right now im just focussing on 1 thing at a time, as i want to take sometime off after this and put some size on baby! im already looking forward to using some powerlifting routines, etc... ill probably be working with layne aswell in the off-season...any how back to the prep, im cravin all the time right now, lol, and its doughnuts all the way, its like how criptonite is to superman, my weakness!!!!
Im working myself to the very very maximum now, and im guna leave nothing to regret...the up-coming pics will show that...for now...im out!!!- Iron_A -:)

[bryce126]

13 days!! Time FLIES by...JEEZ. Im in for the last 13 buddy, push it home. Everything you do, remind yourself its just 13 days til all your work will pay off. GET IT DONE

[italianplaya30]

awesome progress man! i laughed when i read that its a chore for you to walk up the stairs lol

keep this in mind....when you win your trophy you can climb those steps all you want lol

[str8flexed]

12 days buddy, stay focussed

[Transformer08]

13 days!! Time FLIES by...JEEZ. Im in for the last 13 buddy, push it home. Everything you do, remind yourself its just 13 days til all your work will pay off. GET IT DONE

Yeah, time has seemed to fly up to this point, but everyday since the last 2weeks has felt like a marathon! ive put my as* on the line for this, and worked harder then ever, till the point where somtimes its hard to physically stand...If you want something that bad, nothing will come- between you....AND THE THING U WANT


awesome progress man! i laughed when i read that its a chore for you to walk up the stairs lol
keep this in mind....when you win your trophy you can climb those steps all you want lol

Lol, yea , its wierd tho, sometimes i try to squeeze my quads more when walking the stairs anywhere i go, try and get that extra seperation! , tut the things we do as bodybuilders ;)


12 days buddy, stay focussed

Thanks bro...focussing is what i intend to do. Today was probably the hardest session ive had EVER, after every squat i was down on the floor, im givin this my all, I WILL not go to bed, or finish in the gym regretting that i didnt put 110% effort in, i always remind myself layne, what u said , 'you've got to ask yourself, are you working harder then the guy standing next to you?'....them words alone fire me up! LETS DO THIS!

Well, a general update.... the show has 75 competitiors, the biggest ever seen here in the UK!, theres 10 in my class, which is junior u23. I just turned 20, and if it wasnt for my d.o.b, i would of bin in the teen class which only has 1 competitor lol, but i dont train for the easy ride, i train to be competitive, and i do not care what class im in, im bringing my best package, and thats that!!! - TIME TO BRING HOME THE FIRE BABY - 12 MORE DAYS -

[TigerStealth]

hell yea you are gonna do great!

lets see some pics!!

[Transformer08]

hell yea you are gonna do great!

lets see some pics!!

lol, patience ma friend! ill get some def updated this week! as im guna be 7days out from sunday, right now focused...eyes on the prize....

[Transformer08]

10 days to go ! :eek:

BIG UPDATE NOTES:
Well its gettin closer to crunch time now, and no matter what anyone says, i CAN-NOT stop thinkin about showtime. Im going against 9 Other people, and its nerve racking, coz u know on the call outs how things are pannin out!
Whenever ive watched shows before, its been a dream to get up on that stage, and now im finally coming towards it, its hard to take in some-times, im actually going to be up there!
Ive got everything prepared, posing music,routine,trunks(3Pairs lol),tan,and physique...hopefully!....
These past few weeks have been very physicaly demanding, and MENTALLY tough as hell, theres days where i feel happy,sad,angry, and questioning myself, this is a rollercoaster of emotions when you step into this game...sometimes you can loose sight of whats important....i for one know this!...
I find that doing things to help try take my mind of the game does help, watching dvd's,shoppin,movies,Xbox 360,Playstation 3, you name it, im doing it lol.... I must of watched laynes 'inside the life' about 50zillion times now lol.
But it all boils down to 1 question...how much do you want this? everytime i ask myself that, i can push that extra rep, becuase i believe that is going to make the difference!
Today im training a little bit later then usual, i normally train mid-afternoon 4-5pm, but will be training around 7ish, havin a PWO shake, then 60mins cardio, then some posing, then a bedtime shake, so ive had to swap meals around slightly, but aslong as i hit my macros im not to fussed.
This is probably my last HEAVY ass workout before i get the peak week through from layne, im excited to see what he has planned out for me, and should be gettin the plan through later tonight....
As far as the diet is concerned, im hungry as hell when i go bed lol, i jus keep thinkin food,food,food, but thats only normal. Im looking to do more shows after this 1, and do as many as i can this year, then take a few years off, and add some size in the off-season which ive already be plannin down what im guna do, rule no#1 being not getting to fat! when i emailed layne i asked him if ill be able to do this many shows, even if it meant jumping straight back on the pre-contest diet after the show with no bad food, it doesnt really bother me, as i feel ive got enough in the tank to march my way through this, im just waiting for his response...
As far as weight is concerned, im around 171-172lbs, so ive lost around 45lbs starting with layne , in around 20.5wks....This is what he was like, i emailed him mid-week, and thought he'd make me start fresh on a sunday allowing me to have some bad food before starting the prep, HOWEVER i was wrong, he had my diet and everything set up A.S.A.P , and thats the attitrude you need to have, what your not doing some-one else is!
As far as diet is conerned not a lot has changed, its amazing with patience how far you can take your body with only making such slight changes you wouldnt think it would make a difference, but trust me , it does! People dont think about the biggger picture, i mean addin 5mins of cardio to a session, thats not a lot is it? but when you think about it over the week, its an extra 35mins cardio, so you can see what im getting at!
Im eating 3 forms of protein right now, thats , Fish,Whey,Chicken B.
5 Forms of carbs, Veg,S.Potato,B.Potato,Waxi-Maize,Rice Cakes,
2 Forms of fat, Almonds and P.Butter
Thats it , nice and simple.
As far as supps are concerned, Xtend,Dialene 4,Lipo6,R-ALA,Creatine Mono,Alanine,L-Carnitine, is what ive been using and cycling everyday up to this point....

Hopefully this update will give people an insite to how this prep is going for me, physically aswell as mentally, it makes it easier sometimes when people go through the same stuggles as you....Off to train Back/Traps/Delts now, with my 60min PWO cardio marathon....;)

-X- 10 MORE DAYS -X- BRING OUT THE FATHER FLEX IN ME -X-IRON_A-X- :)

[FATHER FLEX]

10 more days! Grind them out! Dig bro...Even these last few dasy NOBODY will outwork you! That simple.

[bryce126]

i'm behind you 100% my man...time to dig down and focus on the task at hand. you've got a great mindset and attitude for the sport and you're gonna love your first show! any chance we can get some pics?

[TigerStealth]

Awesome update.. you are so close keep hammerin!

[Transformer08]

10 more days! Grind them out! Dig bro...Even these last few dasy NOBODY will outwork you! That simple.

Thats how us Boys roll FF, you know that.... Thats the way its been, and thats the way im guna keep it!


Awesome update.. you are so close keep hammerin!

Thanks bro! im keepin this thread as real as possible, theres no glitz and glamour or make belief sh*t here, its real, its hardcore, its bodybuilding baby!


i'm behind you 100% my man...time to dig down and focus on the task at hand. you've got a great mindset and attitude for the sport and you're gonna love your first show! any chance we can get some pics?

Bro will def get sum pics updated this week, just waiting on the gov to get back to me with an update, then ill take some pics for him and for this journal, but be warned, these changes....are guna be nasty :D

[Transformer08]

Notes:

Todays session was Back/Traps/Rear Delts + 60min Pwo Cardio....
It was probably THE most intense session yet! i put my ass on the line for this one, and trained untill i couldnt stand! my body def is responding the re-feed days a lot more better since around 4weeks out, energy levels were through the roof, and i took advantage of that but doing my cardio a bit more intense even tho it was a Low/mod cardio day!
Im real real dry today for some reason, dont know why. Ive noticed a lot more vascularity with the carb-up in places ive never seen before, this being in upper back, and hamz area....

Highlights of Today:
385 x 12 Racked Deads
235 x 12 Bent Over Rows

Mood in the camp:
GREAT! :)
218 HOURS TILL SHOWTIME BABY!

[Sean15782]

Pics!!!!

[Transformer08]

Pics!!!!

lol, calm down bro! im anxious to get some up too! Im really excited for this week, asoon as i get a chance to snap sum pics i will! Im 9 days out now, just modified a few things slightly ;) as u team norton boys know! then saturday is my usual duel cardio session...Then sunday...the fun begins...Peak Week Baby!....
P.S , Just a shout out to Father_Flex, brova has helped me out... he knows what im going on about ;) ....

Also tommorow is going to be tanning, 8-10mins really deepen my bass tan, i will then start exfoliating(if thats how you spell it) and do a little trial run with the dream tan #2 / and Jana tana on each arm....later on in the week.

If you never have competed before, and want to know whats goin through a persons mind 1 week out? Its the same thing that was going through my mind 20weeks out! bring the best god damn package i can produce...!!!

[SB100%Natural]

Aiming to do british Bnbf Qualifiers On july 27th. After that going to look at what shows i can knock out within 4-6weeks. Ill have to speak to layne on that regarding the prep, as i only hired him for 20wks, but im looking to do as many shows :D

I competed in the novices at the BNBF last year at the central champs... awesome show they put on, you'll love it! Tough as hell competition though :)

[Transformer08]

I competed in the novices at the BNBF last year at the central champs... awesome show they put on, you'll love it! Tough as hell competition though :)

Yeap tough as hell! probably the toughest natty show in the UK, and the central is the biggest of them all in regards to qualifying, 75 competitors this year, all i can do is my best. :)

[Transformer08]

Cardio:
55mins Am / 40min Hiit Pm
Abbs Heavy training:

Notes::
8 days out! right now, mentally my mind is just comp fever, all im thinkin about! i did my cardio this morning and it was a breeze, im justtaking the up-coming peak week as a smoothly and streadily as possible, keeping my mind occupied with doing chors, and spending time with my family... Most the the hard work is done, as far as my training routine is ive powerlifted up till now, with a mixture of bodybuilding. After i do my second session of cardio tonight, ill be practicing my posing routine, and puting my feet up and watchin the tele ;) ... Might try get some pics in aswell, but dont have anyone here to take them at tho mo, as the fam are all out for a meal tonight... Ill be ok tho, ive got my special Peanut Butter and Choco IsoPure Desert that i made up! i actually made this by accident last night , but will share pics and recepies asoon as i master what i did lol...It actually tasted like chocolate peanut butter ice-cream when i left it too freeze!
Tommorow Peak week starts, just a HIIT session of Cardio and carbs to enjoy...Home-stretch now :) , Its reality which is fast hitting me, My dream is coming close now, and i cant thank people enough for the support they have shown, not just during this prep, but before i even lifted weights to get myself motivated and confident enough to be able to look myself in the mirror without dark lights and being depressed , as a lot of people know i was a obese youngster with no confidence,no drive,no ambitions, Pure negative, Thats how cruel society and people can become...Little by little ive plugged away, and it was in 2005 when my bro stepped on stage, i accidently walked back-stage and saw all these guys pumping up, and the adrenaline became a part of me, and ever since then ive thrived on that. This sport has changed me for the best, its brought the best out in me, as a person, my self belief is enough to carry me to any place in life i want to go...
ahhh a little trip down memory lane! :) ....

[italianplaya30]

Cardio:
55mins Am / 40min Hiit Pm
Abbs Heavy training:...

40 MIN HIIT??? Is that a typo?

if not how do u last man?!

i am done from 15 min HIIT lol

[Transformer08]

40 MIN HIIT??? Is that a typo?

if not how do u last man?!

i am done from 15 min HIIT lol

lol i mean 40 min Cardio session ( 20 Hiit Intervals ) lol, dont worry ur ok on this one ;) unless u want to try a 40min HIIT session... Just let me know how you get on after, if u can drag urself to the computer :eek: ... Layne hasnt been that nasty to me...YET! :D

[SB100%Natural]

Yeap tough as hell! probably the toughest natty show in the UK, and the central is the biggest of them all in regards to qualifying, 75 competitors this year, all i can do is my best. :)

Yeah, the top 3 guys in the novice class were up there with all the winners of the other classes. Dan Glenbury was awesome that night and whooped every ones ass to win the overall. Ohhhh to be short!

[FATHER FLEX]

Finish strong, let me know if you need anything. :)

[Transformer08]

Finish strong, let me know if you need anything. :)

Could i borrow ur physique? lol, thanks bruh, u help me dig it this prep! just a shame u live over the ova side of world or it wud be gr8 to chil out sumtime! hu knows tho, i do have fams in the USA!

[FATHER FLEX]

Could i borrow ur physique? lol, thanks bruh, u help me dig it this prep! just a shame u live over the ova side of world or it wud be gr8 to chil out sumtime! hu knows tho, i do have fams in the USA!

You grow lean pockets on that farm? :D

[Transformer08]

You grow lean pockets on that farm? :D

lol, Fams as in family or is that what u meant lol, confuzzzzzzzled :S lol :D

[FATHER FLEX]

Sorry just hungry bro. :D

[Transformer08]

Sorry just hungry bro. :D

SO am i Brova lol, hunger to bring success to this team like you! DIG IT DIG IT!!! MD STYLE AKA EVOLUTION ( MD=MUSCULAR DEVELOPMENT!)

[Transformer08]

im 7 days out as of tommorow, and im so excited! all my work is done now as far as my own training protocol is concerned, i ended today on x2 cardio sessions.
55mins A.M + Abbs / 40min Hiit P.M ( 20 intervals ).
Tommorow, will be my last session of Hiit cardio, with some added xtra carbs which will make it nicer to do. Im thriving of every session right now, im loving every minute of this...
I dont want it to end! im looking to do 2-3 more shows after this one in the space of 4weeks, i dont know if its possible , but ill ask layne, im physically up for it...
I pre-shaved today, got rid of excess hair, as im going to use veet cream on monday. Its real good stuff, burns the hair away, no rashes, no sorness, and lasts up to 5weeks! smells good, and feels soft too ;)....
After shaving, i was really suprised to see the amount of vascularity i have in my body, i suprised myself!
Over the next week or so, i got to get my feet back into condition aswell lol...They have got all blisters and blood blisters from the amount of cardio i have been doing prior to today, and its been holding me back slightly with posing becuase of the pain...
Other then that, the mood is good now, im enjoying each day as it comes...
The biggest biggest and best decision, i made was to work with layne, he's become more to me like a friend rather then a trainer, sometimes its hard when your backs against the wall and you feel like you have no 1 in ur corner, he's been that person through my prep to keep me sane and def keeps my self belief where it needs to be...
Im focused right now on the hardware...guna get sum sleep now, and hopefully pics up tomorow when the family comes back from thier meal :)

MOOOD = EXCITED = :D

[Transformer08]

Well right now over here the weather is real sh*tty, raining etc... But its supposed to brighten up during the week and reach some real hot temperatures, so its guna feel like competition fever for me. Today ive just been relaxing and eating my meals as per usual. Been doing loads of reading on the net tho, articles from layne and dr.joe are so in depth its gripping, i almost forgot to have my xtend lol.
I start my exfoliating tonight, gettin rid of dead skin cells, and by wed ill make a decision if im going to use dream tan #2 or jan tana... i think its guna be dream#2.
Going to try get some poses in tonight along with some pictures.
Got 20min Hiit cardio tonight to get through and then im done with the Hiit for this show.
Im going to do 3 shows in total , This up-coming one, then one 2weeks later, then 1 more 1 week later...
So after the contest next week, there aint going to be a load of cheating, im just going to eat 1-2 things ive craved. Im not really craving right now, as the carb increase and food increase satisfies my hunger...Cant wait to do my hiit cardio tonight as i reall tighten up afterwards....
THE GAME IS ON BABY!

[SB100%Natural]

Well right now over here the weather is real sh*tty, raining etc... But its supposed to brighten up during the week and reach some real hot temperatures, so its guna feel like competition fever for me. Today ive just been relaxing and eating my meals as per usual. Been doing loads of reading on the net tho, articles from layne and dr.joe are so in depth its gripping, i almost forgot to have my xtend lol.
I start my exfoliating tonight, gettin rid of dead skin cells, and by wed ill make a decision if im going to use dream tan #2 or jan tana... i think its guna be dream#2.
Going to try get some poses in tonight along with some pictures.
Got 20min Hiit cardio tonight to get through and then im done with the Hiit for this show.
Im going to do 3 shows in total , This up-coming one, then one 2weeks later, then 1 more 1 week later...
So after the contest next week, there aint going to be a load of cheating, im just going to eat 1-2 things ive craved. Im not really craving right now, as the carb increase and food increase satisfies my hunger...Cant wait to do my hiit cardio tonight as i reall tighten up afterwards....
THE GAME IS ON BABY!

The light at the end of the tunnel!!! 20 min HIIT, whoa!!! Is that 20 mins of intervals not including warm up/cool down. I'm only on 10 mins at the mo 2 x weekly and that kills me lol! Go with the dream tan2, its the best as far as I'm concerned. Do you know if you'll be allowed to bring someone backstage to apply the tanner? Last year nobody was allowed backstage apart from competitors... the BNBF actually hired people to do the tanning, it worked pretty well as it would quickly get too crowded in those small tan up rooms they have. I'm from England but I now live in Norway, great country but it really sucks as far as supplements go... basically everything is banned lol! Even Xtend, NO-Explode, V12, all the good supps are classied as too dangerous lol! Stupid as hell.

[Transformer08]

The light at the end of the tunnel!!! 20 min HIIT, whoa!!! Is that 20 mins of intervals not including warm up/cool down. I'm only on 10 mins at the mo 2 x weekly and that kills me lol! Go with the dream tan2, its the best as far as I'm concerned. Do you know if you'll be allowed to bring someone backstage to apply the tanner? Last year nobody was allowed backstage apart from competitors... the BNBF actually hired people to do the tanning, it worked pretty well as it would quickly get too crowded in those small tan up rooms they have. I'm from England but I now live in Norway, great country but it really sucks as far as supplements go... basically everything is banned lol! Even Xtend, NO-Explode, V12, all the good supps are classied as too dangerous lol! Stupid as hell.

Lol, yeah its 20 intervals with 5mins warm up and 15mins warm down! ive been doin this any way from 20wks out lol, with the added carbs i can feel im gettin fuller just a bit watery...im excited to see how this week pans out...ill be following laynes/sporto's guidelines in regards to tanning, they have banned dream tan at the venue, it dont matter becuase ill be applying it early in the morning anyway if i do use it :D

[Transformer08]

Last HIIT SESSION....
Nice carb meal before, guna destroy this one!
Hiit is def something im going to all YEAR round. Not only for overall fat burning, but for general cardio vascular abilities along with being far more exciting then sloggin away for 60mins!....

[Transformer08]

HIIT is now done and dusted...
I managed to set a PR on my last HIIT session, gettin a total of 710cals on 40mins , no bad hey? i didnt even sweat it, im so focused now, eveything around me seems easy, its only the mental part knowing im guna be on stage in 7days!
Tommorow im guna be Carbin it up!...I dont really get to fancy, Just sweet potato,baked potato,waximaize,rice cakes and maybe some cherios. Keep it simple is the best thing ive ever done, thats what ive learnt most from research and especially layne. Theres been so many times, if i was prepping myself, i would of over done things lookin at it now. The smaller changes make the bigger changes...

7 days Baby...im lovin this...im livin this...Ive put every last ounce of effort in every day,minute and second. And therefore i have no regrets!
One thing i did learn is i did get too fat in the off-season and just just about gave myself enough time to diet, this is a mistake i will not make ever again,had i not got layne involved i def wouldnt of made this show happen!
TEAM NORTON ALL THE WAY!

[TigerStealth]

7 days Baby...im lovin this...im livin this...Ive put every last ounce of effort in every day,minute and second. And therefore i have no regrets!


words of a champion right here! HELL YEA!

[Transformer08]

words of a champion right here! HELL YEA!

.... :) ....

[stayfit2008]

I hear ya on those HIT sessions,..Layne just advised me to add another HIT to my week,..thats three now! They are getting easier and easier which is great since I used to hate cardio! Cant wait to see the results of your comp!

[Transformer08]

Today is a real high carb day... for me anyways lol... Carbs are around 275g. The first meal this morning was tuna/sweet potato/baked patato/rice cake/p.butter, my second meal was just chicken breast/sweet potato/baked potato/rice cake/almonds...
I can feel my muscles are getting fuller , and are becoming a lot more easy to flex. I am slightly watery, which is to expect. I started the peak week around 9days out as it was extended, my weight began around 172-173, im now 175-176, so there is water being held right now! im fillin out quite nicely, and think in my most ripped and dry state, i should be around 172-173 again...Again weight is not an issue as im not going into a weight class, as long as i can look and 'peak' my best this week thats what im aiming to do.
Tonight is just a 40min moderate session of cardio, im guna go for 30mins on the treadmill and 10mins on the stationary bike...
Ive been doing loads of readings and research into Dr.Joe's and Laynes articles to help time pass by. I like to know why they do certain things and for what reasons, layne has always got a methodical approach behind everything he does, and his studies...well ive never read so much in my life, gripping to say the least. Knowledge is power. I find it amazing how much a person can give back to the sport, when u think about it, aritcle after article,videos,chat shows, these sort of people are the reason why bodybuilding is elvolving so quickly, the amount of info out there now days are un-real, and i recommend people to read studies like dr.joe's and layne's you'll get to learn so much its un-real.
Other then that, this week so far has been a pleasure, in a way its wierd im more relaxed physically, but mentally its hard not to stress out at times, im constantly checking my body in mirrors etc...
The show which im doing is an extremely difficult show, my class it the biggest class,and its also the biggest show this year. Ill be going against 10people in 6days time, in a competition of 75people all together!
I'll know within the first few call outs how im doing, its nerve racking, im the youngest in my class lol...
I missed the tean catagory by a few months, which only has 1 competitor lol,i didnt bust my a*s every week to poodle around, i want be in the mix with the big guys....
I cant wait to start hitting the weights again tommorow, really start pushin them carbs into the muscle , becoming fuller,harder and dryer...
Pics???....
Im guna upload some when i get my next lot to layne, he hasnt seen any pics since around 12days out....Im still toying between Jan-Tana and Dream Tan...I exfoliated last night anyways , and started pumpin up as i was washin...Them carbs and water are def doing there job right now :D

[SB100%Natural]

Tommorow im guna be Carbin it up!...I dont really get to fancy, Just sweet potato,baked potato,waximaize,rice cakes and maybe some cherios. Keep it simple is the best thing ive ever done, thats what ive learnt most from research and especially layne. Theres been so many times, if i was prepping myself, i would of over done things lookin at it now. The smaller changes make the bigger changes... TEAM NORTON ALL THE WAY!

Now the fun really starts haha. Great job. Are you doing the novice open weight class? It's often a huge class. last year the were 13 of us... there should have been 15 but two didn't show up! Last year I totally screwed up my carb up due to not really understanding/knowing how to do it. Really looking forward to having Layne guide me through it this time.


Im still toying between Jan-Tana and Dream Tan...I exfoliated last night anyways , and started pumpin up as i was washin...Them carbs and water are def doing there job right now :D

Go Dream tan! ;)

[Blahzay128]

Today is a real high carb day... for me anyways lol... Carbs are around 275g. The first meal this morning was tuna/sweet potato/baked patato/rice cake/p.butter, my second meal was just chicken breast/sweet potato/baked potato/rice cake/almonds...
I can feel my muscles are getting fuller , and are becoming a lot more easy to flex. I am slightly watery, which is to expect. I started the peak week around 9days out as it was extended, my weight began around 172-173, im now 175-176, so there is water being held right now! im fillin out quite nicely, and think in my most ripped and dry state, i should be around 172-173 again...Again weight is not an issue as im not going into a weight class, as long as i can look and 'peak' my best this week thats what im aiming to do.
Tonight is just a 40min moderate session of cardio, im guna go for 30mins on the treadmill and 10mins on the stationary bike...
Ive been doing loads of readings and research into Dr.Joe's and Laynes articles to help time pass by. I like to know why they do certain things and for what reasons, layne has always got a methodical approach behind everything he does, and his studies...well ive never read so much in my life, gripping to say the least. Knowledge is power. I find it amazing how much a person can give back to the sport, when u think about it, aritcle after article,videos,chat shows, these sort of people are the reason why bodybuilding is elvolving so quickly, the amount of info out there now days are un-real, and i recommend people to read studies like dr.joe's and layne's you'll get to learn so much its un-real.
Other then that, this week so far has been a pleasure, in a way its wierd im more relaxed physically, but mentally its hard not to stress out at times, im constantly checking my body in mirrors etc...
The show which im doing is an extremely difficult show, my class it the biggest class,and its also the biggest show this year. Ill be going against 10people in 6days time, in a competition of 75people all together!
I'll know within the first few call outs how im doing, its nerve racking, im the youngest in my class lol...
I missed the tean catagory by a few months, which only has 1 competitor lol,i didnt bust my a*s every week to poodle around, i want be in the mix with the big guys....
I cant wait to start hitting the weights again tommorow, really start pushin them carbs into the muscle , becoming fuller,harder and dryer...
Pics???....
Im guna upload some when i get my next lot to layne, he hasnt seen any pics since around 12days out....Im still toying between Jan-Tana and Dream Tan...I exfoliated last night anyways , and started pumpin up as i was washin...Them carbs and water are def doing there job right now :D


Bro you got me excited over here......Listening to you beginning your peak week is motivating......Last year using Laynes peak week protocol, I noticed the biggest difference starting on the Thursday before the show....my skin just seemed to get tighter around the muscle......ENJOY!!!! u deserve it.

If you use Dream Tan...just make sure to do it the right way!!!! Personally, I go w/ Jan Tana...just safer for me as I did not like the way I turned out w/ Dream Tan in my first show.....With that said, the guys who apply the Dream Tan correctly look great....I've just seen too many times where guys will put the DT on and cover up detail b/c it can go on thick.

[Transformer08]

Now the fun really starts haha. Great job. Are you doing the novice open weight class? It's often a huge class. last year the were 13 of us... there should have been 15 but two didn't show up! Last year I totally screwed up my carb up due to not really understanding/knowing how to do it. Really looking forward to having Layne guide me through it this time.



Go Dream tan! ;)

lol, Nope, im doin the juniors, u23 this year... As far as tannin is concerned it is leaning more towards dream tan, the thing about jan tana is, sometimes i can make u look red. I dont want that, but my base tan is so dark it might look better on me. Dream tan is real good, its just the awkwardness of not being able to touch it up once im there, as they dont allow it at the venue, so id have to touch it up outisde the car park or something...
Layne is real good, keepin u sane is a major thing when dieting for a show, its easy to go off the rails at time, but its re-assuring to have someone look over you.
You can only do what you can do in the amount of time you have with a person. How much fat can you loose max a week without loosing to much muscle? they say 2lbs, well figure this, layne took me in at 20weeks,ive lost 40lbs... :)

[Transformer08]

Bro you got me excited over here......Listening to you beginning your peak week is motivating......Last year using Laynes peak week protocol, I noticed the biggest difference starting on the Thursday before the show....my skin just seemed to get tighter around the muscle......ENJOY!!!! u deserve it.

If you use Dream Tan...just make sure to do it the right way!!!! Personally, I go w/ Jan Tana...just safer for me as I did not like the way I turned out w/ Dream Tan in my first show.....With that said, the guys who apply the Dream Tan correctly look great....I've just seen too many times where guys will put the DT on and cover up detail b/c it can go on thick.

Thanks bro, its so good to have input from people with self experiences, it really helps everything to relate to eachother. Im in good spirits, as this is my 1st of 3 shows, so im well exctied, im ordering laynes dvd today aswell, so im looking foward to watching that a zillion times inbetween my meals...
As far as dream tan is concerned, ur right about applying it correctly. My bro had been applying dream tan 5-6am in the morning like layne suggests, it he looked great every show. So theres a plus point there, the 1 year where he looked his best, i mean he was shredded, and i dont use that term loosely, they dream tanned him back stage and washed him out so bad he looked like an off-season bodybuilder lol. i know this becuase he had pro-tan on right before he went on stage and was lookin killer, he came out 5mins later and looked terrible. I mean it was more like an After and Before pic, rather then a before an after :eek:

[italianplaya30]

Thanks bro, its so good to have input from people with self experiences, it really helps everything to relate to eachother. Im in good spirits, as this is my 1st of 3 shows, so im well exctied, im ordering laynes dvd today aswell, so im looking foward to watching that a zillion times inbetween my meals...
As far as dream tan is concerned, ur right about applying it correctly. My bro had been applying dream tan 5-6am in the morning like layne suggests, it he looked great every show. So theres a plus point there, the 1 year where he looked his best, i mean he was shredded, and i dont use that term loosely, they dream tanned him back stage and washed him out so bad he looked like an off-season bodybuilder lol. i know this becuase he had pro-tan on right before he went on stage and was lookin killer, he came out 5mins later and looked terrible. I mean it was more like an After and Before pic, rather then a before an after :eek:

My first show i just used pro tan....big mistake...that stuff caked up on my skin....it was horrible

the second show i used dream tan the morning off

then one coat after the compeditors meeting

then 1 final light coat while pumping it

Dream Tan #2 is the best, does not cake up or anything......i was my usual pasty white b4 applyin it too!!

[TigerStealth]

My first show i just used pro tan....big mistake...that stuff caked up on my skin....it was horrible

the second show i used dream tan the morning off

then one coat after the compeditors meeting

then 1 final light coat while pumping it

Dream Tan #2 is the best, does not cake up or anything......i was my usual pasty white b4 applyin it too!!

so for your second show you did not use any coats of pro-tan? I was gonna do a couple coats of protan like wed/thurs/fri then dream tan on sat

[Transformer08]

My first show i just used pro tan....big mistake...that stuff caked up on my skin....it was horrible

the second show i used dream tan the morning off

then one coat after the compeditors meeting

then 1 final light coat while pumping it

Dream Tan #2 is the best, does not cake up or anything......i was my usual pasty white b4 applyin it too!!

Everyone loves dream tan, so im going to go with it, plus its layne suggests it, and hes never wrong lol... :) thanks guys! :D ....i was just hesitant becuase i cant do any touch ups back stage or near the venue!

[Transformer08]

Just finished doing 40mins of moderate cardio, it was a breeze! i got 'inside the life' of my psp and watched it whilst on the treadmill. the time went by so quick!
Im getting fuller and tighter as the day goes on, tommorow will be my legs day not training to failure, just pumping the muscle. Im curious to see how i look with the added carbs, my muscle are crying out for a serious pump!
Im a bit pi*sed of right now tho, i had my normal pwo cardio shake, which contains waximaize,bcaa's,alanine,whey iso. Now heres the thing, i got my bro to shake me up my shake as i like it to settle before i drink it, i only use 1g of alanine, which is the suggested dose. However i find out he put 10g in!!!!!!!
I hope this dont effect me, physique wise, has any OD before on this stuff, im freakin out a little?

[TigerStealth]

Just finished doing 40mins of moderate cardio, it was a breeze! i got 'inside the life' of my psp and watched it whilst on the treadmill. the time went by so quick!
Im getting fuller and tighter as the day goes on, tommorow will be my legs day not training to failure, just pumping the muscle. Im curious to see how i look with the added carbs, my muscle are crying out for a serious pump!
Im a bit pi*sed of right now tho, i had my normal pwo cardio shake, which contains waximaize,bcaa's,alanine,whey iso. Now heres the thing, i got my bro to shake me up my shake as i like it to settle before i drink it, i only use 1g of alanine, which is the suggested dose. However i find out he put 10g in!!!!!!!
I hope this dont effect me, physique wise, has any OD before on this stuff, im freakin out a little?

lol i think you'll be fine...you might just got really tingly lol

[Transformer08]

lol i think you'll be fine...you might just got really tingly lol

You were right buddy, im good now, but felt a bit like spiderman for an hour or so! lol :)

[bryce126]

lol i end up taking 1.5-3 g depending on what products i use, and i tingle like CRAZY

[Transformer08]

lol i end up taking 1.5-3 g depending on what products i use, and i tingle like CRAZY

lol, yeah its all ok now, im good to go bro! 5 more days!

[Transformer08]

well im 5 days as off today, and well excited but nervous!
Im going with the dream tan #2 method with protan 4coats of protan prior.
Just a few things on the pro-tan, im going to be applying it wednesday night, but will be training. When i usually train and do cardio im someone who sweats a lot, will this effect the protan in any sort of way? secondly im toying with the fact if i need 4coats of protan as im a tanned skin colour...
other then that, im good to go! training legs tonight depleting style. Im def holding some water, but i feel full as hell! this is my first training session within the peak week, so i should start to tighten and harden up now...Fingers crossed! :)

[italianplaya30]

so for your second show you did not use any coats of pro-tan? I was gonna do a couple coats of protan like wed/thurs/fri then dream tan on sat

not one coat.....thank god...protan did not take to my skin and literally made a mess everywhere

experiment with it now tiger....and see...if it cakes up on ur skin get rid of it

[italianplaya30]

well im 5 days as off today, and well excited but nervous!
Im going with the dream tan #2 method with protan 4coats of protan prior.
Just a few things on the pro-tan, im going to be applying it wednesday night, but will be training. When i usually train and do cardio im someone who sweats a lot, will this effect the protan in any sort of way? secondly im toying with the fact if i need 4coats of protan as im a tanned skin colour...
other then that, im good to go! training legs tonight depleting style. Im def holding some water, but i feel full as hell! this is my first training session within the peak week, so i should start to tighten and harden up now...Fingers crossed! :)


go get them bro....i cant wait to be 5 days out....peak week is fun week!

[TigerStealth]

not one coat.....thank god...protan did not take to my skin and literally made a mess everywhere

experiment with it now tiger....and see...if it cakes up on ur skin get rid of it

thanks for the advice, im gonna order my protan/dream tan today and try them both out soon

[Transformer08]

go get them bro....i cant wait to be 5 days out....peak week is fun week!

It certinaley is! its kinda weird tho, becuase ive been bustin my as* for the past 20weeks and the last week is a nice easy week just focusing on filling and drying out. I want more pain lol, but yeah this whole prep has been blessed and im thankfull...Trying to bring my A game.!


not one coat.....thank god...protan did not take to my skin and literally made a mess everywhere
experiment with it now tiger....and see...if it cakes up on ur skin get rid of it

hmmm, see this is where my head starts to hurt lol. EVERYONE has different opinions, i think protan is only used to get a base tan, and if ur dark enough you dont need it, just the dream tan #2...Using it sporto's way doesnt seem to have any bad press yet lol. Jan tana is also highly rated, but from what ive seen it just makes you look like a big orange? i dunno, i still have a few days to decide...


thanks for the advice, im gonna order my protan/dream tan today and try them both out soon

Ive got 4 pro tan bottles,2 dream tan tubs,and the whole jan tana kit. Variety can be a b*tch lol :eek:

[TigerStealth]

Ive got 4 pro tan bottles,2 dream tan tubs,and the whole jan tana kit. Variety can be a b*tch lol :eek:

damn lol you are loaded! how bad were the tinglies from that 10g beta alanine yesterday?

[Transformer08]

Ok so today was my first training day of peak week, and it was legs and yes............... it was GREAT!
The pump/Vascularity was insane, i can now see my body now starting to get harder and fuller, but it is still watery and thats where i want to be right now.
I trained hard, but didnt over do it, really squeezed. up till now ive kept a self diary, for personal refrence, not just from 20weeks out, but since ive started working out really. Ive logged macro's,training splits,days events,general feelings etc... And ive always found it good becuase i can go back and see how i felt with certain diets,training schemes etc...
It came in handy today becuase i wanted to train the muscle hard but not to failure, so i knew what weights i was gettin roughly and could work out from there, so its always good to keep a log!
Im guna get sum pics up soon lol, i keep sayin it but ive got a lot to take care of right now,posing,tanning,food prep,exfoliating(just incase jan tana is used), also i have to soak my feet every night becuase they are still extremely saw from all the previous cardio i had been doin and sweating ive got massive blood blisters and my feet are all cut up i cant hit certain poses, everytime i take my socks off after cardio there full of blood lol...dorian yates style!
Any how im lovin this, i love this sport, and im sad that this is cumin to end....BUT its NOT! ive got 2 more shows to do after this one, and then the off-season begins...Theres always a next stage in bodybuilding, its never ending, its 4life :D

[Transformer08]

Notes:
Today is back/bi's day with some carido after. And im really looking foward to it, the last week of training sessions are a real pleasure and im enjoying it thoroughly.
Im really starting to now so my body shape up really good, layne def knows his stuff( as if we didnt know that ;) )...im becoming harder,vascular,fuller, further down the line, im def peaking my body right, and feel im going to be where i want to be come showtime. Im going to apply 1st coat of pro-tan tonight and some pics in the garden if the weather holds out :) ....

[SB100%Natural]

Notes:
Today is back/bi's day with some carido after. And im really looking foward to it, the last week of training sessions are a real pleasure and im enjoying it thoroughly.
Im really starting to now so my body shape up really good, layne def knows his stuff( as if we didnt know that ;) )...im becoming harder,vascular,fuller, further down the line, im def peaking my body right, and feel im going to be where i want to be come showtime. Im going to apply 1st coat of pro-tan tonight and some pics in the garden if the weather holds out :) ....

sounds like all is well, doing good, almost there! I hope I can acheive the same with Laynes help.

[FATHER FLEX]

Awesome job, keep taking notes during this peak week. You will learn so much about your body and how it responds to things. Making me proud bro! Finish strong now! :)

[Sean15782]

So close now man!!! I can't wait for you to get ounder those lights and show them what's up!

[Transformer08]

sounds like all is well, doing good, almost there! I hope I can acheive the same with Laynes help.

Bro aslong as you relax, follow what he says you'll be fine...
If you need anything a long the way just lemme know :) ...
what comp are you entering and which division?


Awesome job, keep taking notes during this peak week. You will learn so much about your body and how it responds to things. Making me proud bro! Finish strong now! :)

Thats if FF. Ive taken notes for the past 2 years! and intend to keep doing it, i love looking back at my diary and seing how i felt at certain times in my life, high points and low points there all invaluable memories!
Thanks for the extra help u bin givin me bro, and like u said, motivation is a 2 way street. :)


So close now man!!! I can't wait for you to get ounder those lights and show them what's up!

Sean my man, bin a while since ive seen u post on this section!...good to hear from ya, im guna use my 1st coat of pro-tan tonight, and try get some pics up tommorow, today im guna be real busy so i wont have time...
Btw ur prep on this thread was awsome, and believe it or not, i keep referring to yours daily as i can litterally relate to how you felt on each day. Awsome stuff! :cool:

[Transformer08]

just finished my back/bi's session and some cardio. And again it was a pleasure to train , just focussing on working the muscle and really get the mind and muscle connection going. Its actually harder this week not to push myself in the gym, i feel like tearing it up, i mean today i wanted to do PR's the lot lol, but i know its not about training harder, its about training smarter.
Ive had the discovery of more vascularity now, and its gettin real exciting, its amazing how much the body can change from 1 end of the week to another. Tonight is my 1st coat of pro-tan, and just taking it from there. Even though the venue does ban dream tan at the venue, it doesnt bother me i started with layne, i end it with layne. TN is what its all about. Heres a little breakdown of my schedule today, it was a good day all around, and the mood in the camp is great :)

6.45-7am: Wake-Up, Eat Breakfast.
7.30-11am :Went to work and finished early :)
Then ate meal 2 of the day.
Then relaxed played some Xbox 360, watched some inside the life, surfed the net, and watched the simpsons dvd .
Ate Meal 3 which was my pre-workout meal, went down a treat.
Trained Back/Bi's with some carido and sum abs pumpwork afterwards.
Had Pwo Shake after weights but before cardio.
Then Ate another meal about 30-45mins after cardio.
Little bro found a bargain on a phone, i just got myself it, as a treat lol, the Nokia 95.....!
Now just relaxing waiting for my bedtime shake to come around
In between im going to Pro-tan and Practice some posing....
The u have it, Ur very own 'Inside the life of the transformer' lol :D

[SB100%Natural]

Bro aslong as you relax, follow what he says you'll be fine...
If you need anything a long the way just lemme know :) ...
what comp are you entering and which division?


Thanks man. I'm actually in Norway at the moment with the misses, thats why I'm competing here... but I'd much rather do the BNBF as its a tested show. I did the BNBF novice class last year. We were on stage for 45 LONG minutes lol! I'll be doing the BNBF again in 2009 or 2010.

[Sean15782]

I'm in the middle of changing houses so my internet accessis limited, but don't worry I'm gonna be checking your thread as often as humanely possible for the next few days!

You should be feeling really tight and ripped tomorrow!

[FATHER FLEX]

just finished my back/bi's session and some cardio. And again it was a pleasure to train , just focussing on working the muscle and really get the mind and muscle connection going. Its actually harder this week not to push myself in the gym, i feel like tearing it up, i mean today i wanted to do PR's the lot lol, but i know its not about training harder, its about training smarter.
Ive had the discovery of more vascularity now, and its gettin real exciting, its amazing how much the body can change from 1 end of the week to another. Tonight is my 1st coat of pro-tan, and just taking it from there. Even though the venue does ban dream tan at the venue, it doesnt bother me i started with layne, i end it with layne. TN is what its all about. Heres a little breakdown of my schedule today, it was a good day all around, and the mood in the camp is great :)

6.45-7am: Wake-Up, Eat Breakfast.
7.30-11am :Went to work and finished early :)
Then ate meal 2 of the day.
Then relaxed played some Xbox 360, watched some inside the life, surfed the net, and watched the simpsons dvd .
Ate Meal 3 which was my pre-workout meal, went down a treat.
Trained Back/Bi's with some carido and sum abs pumpwork afterwards.
Had Pwo Shake after weights but before cardio.
Then Ate another meal about 30-45mins after cardio.
Little bro found a bargain on a phone, i just got myself it, as a treat lol, the Nokia 95.....!
Now just relaxing waiting for my bedtime shake to come around
In between im going to Pro-tan and Practice some posing....
The u have it, Ur very own 'Inside the life of the transformer' lol :D

Nice. :) I love how you and your bro are real tight. AWESOME. :)