My journey to the INBF Cardinal Classic Championships

[bremec55]

After debating with myself I decided to start my own contest prep log. I started my contest prep at about 23-24 weeks out from my show october 18, 2008. This will be my first show and I plan on hitting two other shows immediately after (OCB battle for the swords and OCB Yorton Cup Nationals which will be a super pro-qualifier). The show will be a pro-qualifier and I have complete confidence in myself that I will do well. I've been working with a guy for over a year now who has helped me out in my training and nutrition.

I decided to start eating like a bodybuilder and training like one almost 2 years ago and I became completely hooked. When I started I was about 155 lbs. and 2 years later I topped off at nearly 230 lbs @ 5' 6. I put on muscle very easily and hold onto it well but tend to gain some fat too....thus starting my prep out at 24 weeks seemed to be a good idea. Right now I'm currently not doing ANY cardio because I landscape 3 days a week for 8 hours a day, when I reach the 12 weeks mark I will be starting another job because I dont want to risk losing muscle while I wil be hittting it hard doing cardio-thats what I call dedication:) Join me in my preperation as I journey onto the stage....



TRAINING:
Day 1: Back/Rear Delt/Calves
Day 2: Chest/Abs
Day 3: Rest
Day 4: Arms
Day 5: Legs/Calves
Day 6: Shoulders/Abs
Day 7: Rest



Meal 1
1 scoop Whey Protein
6 egg whites
1 cup (dry measure) oatmeal


Meal 2
8 oz. chicken or fish (cooked weight)
1 oz whole wheat pasta*
2 cups green vegetables (any)

Meal 3
2 scoops whey protein
1/2 cup (dry measure) oatmeal

Meal 4 (pre-training)
1 Met-Rx Meal Replacement packet
1/2 cup (dry measure) oatmeal
40g Waximaize

Non-Training Days:
1 Met-Rx Meal Replacement packet
1/2 cup (dry measure) oatmeal

Meal 5
Training Days: (post-training)
60g Waxy Maize
2 scoops Whey Protein (Syntrax Nectar)

Non-Training Days:
2 scoops whey protein
2 slices Ezekiel bread
1 tbsp peanut butter
2 tbsp sugar free jelly

Meal 6
8 oz. fish, chicken or steak* (any kind/cooked weight)
*Limit steak to 3 times per week
1/2 cup (cooked measure) rice
2 cups green vegetables (any)

Meal 7
3 scoops Met-Rx Protein Plus
1 tbsp natural peanut butter



Supplementaion:
Multi
Vitamin C
Vitamin E
Fish Oil
Flax Seed Oil
Coconut Oil
Taurine
Milk Thistle Extract
Scivation Xtend
Creatine
Glutamine peptides
Waximaize
CMI Red Cell
USP Labs Anabolic Pump
USP Labs P-SLin
ZMA
GLC2000 Glucosamine and Chondroitin
Met-rx Meal Replacement Packets
Met-rx Protein Plus
Syntrax Nectar Whey Isolate
Dymatize Nutrition Elite Whey Protein




current weight:214.5
*diet will change if progress not reached at the end of this week*
15 weeks out

[Disciplined560]

Subscribed. Looks like your going to compete around the same time as me. Great. Seems like you got your plan stick to it but dont hesitate to deviate. Good luck man.

[rich55]

Awesome Greg! I will be following along on your prep. I have a figure gal doing the same show. Train insane and stick to your diet!!

[bremec55]

Awesome Greg! I will be following along on your prep. I have a figure gal doing the same show. Train insane and stick to your diet!!

Sticking to a diet is very easy when your dedicated and have a desired goal that you want to accomplish, and I always train insane:)

[bremec55]

change in plans a little...meal 1 is now 1/2 cup of oatmeal and meal 4 doesn't include 1/2 cup of oatmeal anymore, cardio 3x a week on empty stomach in the morning starting tomorrow. Going to the gym to hit up some back!

[bremec55]

warm up: lat pull down x 3 sets


-medium grip pull up x 3 sets x 8 (*high as you can go with slow negative)
-bb rows 295 x 3 sets x 6
-underhand medium grip pull up x 3sets x 6 (*up to lower pecs with slow negative)
-hammer stength row 3 plates+25 per side x 3 sets x 6 (*standing up with feet on floor leaning towards pad)
-close grip row machine 2 plates+25 per side x 2 sets x 8
-reverse fly machine 150 x 3 sets x 6 (single arm)
-sled calves press 4 plates per side x 3 sets x 12
-seated calves 35 per side x 3 sets x 20
* calve exercises are done with pause at top and full range of motion, no bounchy bs:)

[bremec55]

like i had said before my diet changed yesterday and i started the morning cardio today, it looks like this now....

Meal 1
1 scoop Whey Protein
6 egg whites
1/2 cup (dry measure) oatmeal


Meal 2
8 oz. chicken or fish (cooked weight)
1 oz whole wheat pasta*
2 cups green vegetables (any)

Meal 3
2 scoops whey protein
1/2 cup (dry measure) oatmeal

Meal 4 (pre-training)
1 Met-Rx Meal Replacement packet
40g Waximaize

Non-Training Days:
1 Met-Rx Meal Replacement packet


Meal 5
Training Days: (post-training)
60g Waxy Maize
2 scoops Whey Protein (Syntrax Nectar)

Non-Training Days:
2 scoops whey protein
2 slices Ezekiel bread
1 tbsp peanut butter
2 tbsp sugar free jelly

Meal 6
8 oz. fish, chicken or steak* (any kind/cooked weight)
*Limit steak to 3 times per week
1/2 cup (cooked measure) rice
2 cups green vegetables (any)

Meal 7
3 scoops Met-Rx Protein Plus
1 tbsp natural peanut butter


chest workout

warm up: incline machine press x 3 sets

-plate loaded incline machine press 285 x 3 sets x 8,8,6
-plate loaded flat machine press 250 x 3 sets x 5
-hammer strength incline press 290 x 3 sets x 8,8,6
-flat db flies 55's x 2 sets x 10,8 (*flies are done like a fly movement not a pressing movement and an inward twist at the top)
-peck deck 115 x 2 sets x 12,8 (*done with palms facing in and hands straight out and a second pause and squeze at the peak)

-machine crunches 120 x 4 sets x 15
-incline crunches x 4 sets x 12


overall good day. The weather was great this morning wich made the the jog plesant and i'm happy because I know the fat will be shredding off faster now. The training went great today and the numbers are still going up week to week.....you always got to find someway to beat your previous workout no matter what physical or mental state you are in.

rock n roll

I will be posting pictures up next week sometime just because I will be a little leaner and I sorta got a farmers tan right now:)

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-grip pull downs x 3 sets x 10


-standing db preacher curls x 3 sets x 9,9,8
-wide grip EZ-bar extensions 57 1/2 lbs. each side x 3 sets x 6
-standing DB hammer curls 55 x 3 sets x 10,10,9 + drop to 30 x 6
-revere grip pull-downs on outer part of curve bar (9) x 3 sets x 8,8,7 + drop set to (5) x 5
-standing preacher spider curls on inner grip of EZ-bar 17 1/2 lbs. each side x 2 sets x 12 (*done with 2 second pause at top and hard squeeze and then a slow negative)
-overhead rope extension 140 x 3 sets x 10,10,9
-rope curls 60 x 2 sets x 10

BB wrsit curls x 3 sets
reverse wrist curls on pulley x 2 sets


I went jogging this morning down a few side streets by my house for 30 minutes and the weather was perfect. Good news is the changes in the diet hasn't really effected me at all yet and I still have prenty of energy when I hit the gym for a lift:)..

[Disciplined560]

Thats a crap load of volume for such small bodyparts. Wow!

[bremec55]

Thats a crap load of volume for such small bodyparts. Wow!

workout was finished under an hour 2! its all about moving the blood into the muscle, getting the nutrients in there and then keep on pumping!

[bremec55]

warm up: extensions x 3 sets x 10


-ATM squats 275 x 3 sets x 12
-Seated leg curls 160 x 3 sets x 12
-close stance sled squat machine 4 plates + 20 lbs. each side x 3 sets x 6
-lying leg curls 140 x 3 sets x 6
-extensions 150 x 1 set x 12 superseted with standing single leg curls 105 x 1 set x 12

-smith standing calves 185 x 3 sets x 12
-seated calves 150 x 3 sets x 12
-BW standing calves x 3 sets x 15

10 minutes of stretching...I dont want to be in complete paine tomorrow morning for cardio...

[bremec55]

warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

side lateral raise machine 155 x 3 sets x 6
BB military press 225 x 3 sets x 8
standng DB laterals 45 x 3 sets x 9
behind back cable raises 45 x 2 sets x 13

ball crunches x 4 sets x 15
10 lb. DB lying leg raises x 2 sets x 15
5 lb. DB Incline leg raises x 2 sets x 12

[bremec55]

I plan on chilling all day and resting up. Weighed myself this morning at 212.7, which is about 2 pounds lighter than last week=good news! Im sticking to the diet im currently on. cardio will remain the same as last week. Being 14 weeks out Im pretty well on track as I will be competing as a lightheavy.

14 weeks out

[bremec55]

warm up: lat pull down x 3 sets


-medium grip pull up x 3 sets x 8 (*high as you can go with slow negative)
-bb rows 295 x 3 sets x 6
-underhand medium grip pull up x 3sets x 6 (*up to lower pecs with slow negative)
-hammer stength row 3 plates+25 per side x 3 sets x 6 (*standing up with feet on floor leaning towards pad)
-close grip row machine 2 plates+25 per side x 2 sets x 9
-reverse fly machine 150 x 3 sets x 7 (single arm)
-weighted Single leg standing calve raises 35 x 3 sets x 12
-seated calves 37 1/2 per side x 3 sets x 20

weight was same as last weeks exersices except adding one more rep on some of the them and a different calve routine-even with 4 1/2 hours of sleep and 8 hours of landscaping, I managed to have a very productive workout!

[bremec55]

warm up: incline machine press x 3 sets

-plate loaded incline machine press 290 x 3 sets x 5
-plate loaded flat machine press 250 x 3 sets x 6
-hammer strength incline press 290 x 3 sets x 8
-flat db flies 55's x 2 sets x 10 (*flies are done like a fly movement not a pressing movement and an inward twist at the top)
-peck deck 115 x 2 sets x 12 (*done with palms facing in and hands straight out and a second pause and squeze at the peak)

-machine crunches 120 x 4 sets x 15
-incline crunches x 4 sets x 12

my intensity during my training session was at a very high level. I was focused on every rep making sure I felt the muscle being isolated before moving onto the next. Still getting stronger and leaner at the same time:)

[arnold23]

Keep it up bro!!!

[bremec55]

Keep it up bro!!!

I will be logging until November 15 when we step onto stage together...everyday is an accomplishment and this prep is a journey, but the journey is why we do it, as the goal is only part of the ending and in reality when things end more memories will always exist in the journey. EMBRACE EACH DAY as this journal is for my reference and also reference to other people to look at for motavation.....

[RooRooTJ]

Keep it up Bro. I heard this is a good show. I am doing it as well. Best of luck and I am subbed

[bremec55]

Keep it up Bro. I heard this is a good show. I am doing it as well. Best of luck and I am subbed
awesome man, good luck in your prep


btw my day was TERRIBLE! I worked 11 hours landscaping in 95 degree weather and the humidity was misserable....moving 35 yards of mulch is not fun......and on top of that I got really bad sun burn, i slapped some burn relief aloe gel on it and I feel much better now.

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-grip pull downs x 3 sets x 10


-standing db preacher curls 55 x 3 sets x 1010,8
-wide grip EZ-bar extensions 57 1/2 lbs. each side x 3 sets x 7,8,8
-standing DB hammer curls 60 x 3 sets x 7,7,6 + drop to 30 x 6
-revere grip pull-downs on outer part of curve bar (9) x 3 sets x 8,8,8 + drop set to (5) x 5
-standing preacher spider curls on inner grip of EZ-bar 17 1/2 lbs. each side x 2 sets x 12 (*done with 2 second pause at top and hard squeeze and then a slow negative)
-overhead rope extension 150 x 3 sets x 8


great workout today, the pump was mad and i was moving through each set like it was nothing. I can see more detail coming out in m arm especially TEH TRICEP, its starting to look HYUGE!

[bremec55]

warm up: extensions x 3 sets x 10


-ATM squats 295 x 3 sets x 10---FYI i do go a lot heavier usually, but im not trying to put anymore size on my legs...just trying to keep the shape and the get nutrients in there.
-Seated leg curls 165 x 3 sets x 10
-close stance sled squat machine 4 plates + 25 lbs. each side x 3 sets x 6
-lying leg curls 140 x 3 sets x 6
-extensions 170 x 1 set x 12 superseted with standing single leg curls 105 x 1 set x 12

-smith standing calves 195 x 3 sets x 12
-seated calves 160 x 3 sets x 12
-BW standing calves x 2 sets x 15----drop to sitting bw calve raises OUCH

extremely tired today...got 4 hours of sleep, then worked landscaping for 7 hours in the extremely humid weather.


tomorrow morning cardio then some delt work. Lets Do It!

[bremec55]

warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

side lateral raise machine 155 x 3 sets x 7
BB military press 235 x 3 sets x 5
standng DB laterals 45 x 3 sets x 10
behind back cable raises 35 x 2 sets x 15

ball crunches x 4 sets x 15
10 lb. DB lying leg raises x 4 sets x 15

Blasted through my Delt workout and now about to go see The Dark Night.......13 weeks out

[bigdaddyphil]

keep to the diet and it will all fallinto place. I will be there too.... IT'S SHREDDIN TIME (AGAIN)

[bremec55]

keep to the diet and it will all fallinto place. I will be there too.... IT'S SHREDDIN TIME (AGAIN)

Hope to see you on stage together for the overall...and yes its time to get shredded


about to eat my pre-workout meal and then hit some BACK, I got tons of energy today and all I can think about is a wide, thick back on stage. Theres only one way to get it, train insane!

[bremec55]

warm up: lat pull down x 3 sets


-medium grip pull up x 3 sets x 8 (*high as you can go with slow negative)
-bb rows 295 x 3 sets x 7
-underhand medium grip pull up x 3sets x 7 (*up to lower pecs with slow negative)
-hammer stength row 3 plates+25 per side x 3 sets x 7 (*standing up with feet on floor leaning towards pad)
-close grip row machine 2 plates+25 per side x 2 sets x 10
-reverse fly machine 150 x 3 sets x 8 (single arm)
-weighted Single leg standing calve raises 35 x 3 sets x 12
-seated calves 35 per side x 3 sets x 20

13 weeks out
weight (yesterday) 210.4=good progress-about 2 pounds less than last week.

[BigStew]

Doing Great bro
ANy progress pics man

[rich55]

The body weight is dropping. Very nice! The Cardinal Classic will have a good showing, so keep it up!!

[bremec55]

The body weight is dropping. Very nice! The Cardinal Classic will have a good showing, so keep it up!!

I'm going to bring my best that day no matter what, im so focused right now on my goals...dialing in the diet/training is like breathing air, and thats how it should be-if you want it bad enough.

[bremec55]

Doing Great bro
ANy progress pics man

i dont have a camera right now.....probaly in a few weeks or so i will take a few snap shot-most likely next week, plus right now i have a really, REALLY BAD farmers tan->from my landscaping job, so once i get a few tans in I will for sure.

[bremec55]

warm up: incline machine press x 3 sets

-plate loaded incline machine press 290 x 3 sets x 6
-plate loaded flat machine press 250 x 3 sets x 7
-hammer strength incline press 295 x 3 sets x 6
-flat db flies 55's x 2 sets x 10 (*flies are done like a fly movement not a pressing movement and an inward twist at the top)
-peck deck 120 x 2 sets x 10 (*done with palms facing in and hands straight out and a second pause and squeze at the peak)

-machine crunches 125 x 4 sets x 15
-incline crunches x 4 sets x 12

Did some cardio last night before my last meal and also this morning on an empty stomach......training was still very intense!

Over the last 10 weeks i've made dramatic improvement on my chest...as I and my trainer noticed some exercises work for other and some dont, using the machines the last 8 weeks or so has really changed my perspective on the whole isolation point, I think there is a place and time for a BB bench dont get me wrong but how many times after a chest session your chest is sore and also your front delt?.....for me a lot. This hasn't been the case and I can really speak loudly just from improvements. I'm very happy about it and its one less thing to worry about......symetry is key


Being almost 12 weeks out, I will plan on choosing the song(s) i want to use for my routine.....something more up-beat and powerfull?

[Disciplined560]

The key to being successful in life is learning how to master YOURSELF. As with alot of things the winners are the ones who found a way to make it using the tools they have.So def props on noticing the machine isolation factor. Picking a posing song.Find something relative to your life and run with it. Being in synergy with the music mentally makes it flow naturally. Good look and keep working.

[bremec55]

The key to being successful in life is learning how to master YOURSELF. As with alot of things the winners are the ones who found a way to make it using the tools they have.So def props on noticing the machine isolation factor. Picking a posing song.Find something relative to your life and run with it. Being in synergy with the music mentally makes it flow naturally. Good look and keep working.

VENT TIME-----I think a lot of people completely dismiss the whole idea of isolation movmements and only stick with the compound ones....you need a little of both, people need to stop acting arogant and cocky and sit down on that machine (yes the one the man who looks like he never lifted in his life) just got off of and TRY IT....if your personality holds you back from trying different things in this sport then your motivation will simply dissapear and also your drive for success----->and failure in this sport hurts and it hurts a lot, escpecially after preparing for monthes....so come on people....lets state the obvious, mix it up a alittle bit.

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-grip pull downs x 3 sets x 10


-standing db preacher curls 60 x 3 sets x 6 (some assistance with other hand on lat reps)
-CGBP 245 x 3 sets x 8 (havn't done this for monthes so I started at a relatively light weight for myself, got a great pump though)
-standing DB hammer curls 60 x 3 sets x 8,8,7+ drop to 30 x 6
-revere grip pull-downs on outer part of curve bar (8) x 3 sets x 8,10,10
-standing preacher spider curls on inner grip of EZ-bar 17 1/2 lbs. each side x 2 sets x 12 (*done with 2 second pause at top and hard squeeze and then a slow negative)
-overhead rope extension 150 x 3 sets x 10,10,8+drop to 80 x 6=SQUEEZE


DB wrsit curls x 3 sets
reverse curls on preacher curl machine x 3 sets (*these are awesome to do on a machine, i would recommend these if your looking to build up your forearms)

awesome workout today and got a mad pump. got some cardio in last night and this morning. Next week I start cardio 5x a week first thing in the mornings.

-I also found the 2 songs I will be using for my routine and also a short and sweet intro 2

[bremec55]

warm up: extensions x 3 sets x 10


-ATM squats 345 x 3 sets x 5---FYI i do go a lot heavier usually, but im not trying to put anymore size on my legs...just trying to keep the shape and the get blood/nutrients in there.
-Seated leg curls 190 x 3 sets x 5
-close stance sled squat machine 4 plates + 25 lbs. each side x 3 sets x 8
-lying leg curls 140 x 3 sets x 8
-extensions 190 x 1 set x 12 superseted with standing single leg curls 10 x 1 set x 12

-smith standing calves 205 x 3 sets x 12
-seated calves 160 x 3 sets x 12
-BW standing calves x 2 sets x 15----drop to sitting bw calve raises OUCH


Tomorrow is going to be crazy...my grandparents r having there 50 year anniversity at my house....fun. Morning cardio tomorrow, shopping for clothes (the xxl shirts are starting to feel a little 2 loose),and shoulder workout.

[bremec55]

warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

side lateral raise machine 160 x 3 sets x 8
BB military press 235 x 3 sets x 6
standng DB laterals 50 x 3 sets x 6
behind back cable raises 45 x 2 sets x 11--drop to 25 x 6

ball crunches x 4 sets x 15
10 lb. DB lying leg raises x 4 sets x 12

[bremec55]

off today from training and cardio. Weighed in this morning at 208.8....about 1 1/2 pounds lighter than last week. I was hoping that I lost a few more but 1 1/2 lbs is alright. I plan on talking to my trainer tomorrow and see if a fat burner will be added in.....cardio 5x a week, first thing in the morning starts tomorrow.

12 weeks out
weight-208.8

[Disciplined560]

Hey bro. Good to see your loosing. Take a look at your cardio before you decide to throw in a thermo. I dont know exactly how much your doing but adding an extra 75-100calories a session might be all you need as long as it wont put you over 45minute sessions. Good luck.

[bremec55]

warm up: lat pull down x 3 sets


-medium grip pull up x 3 sets x 8 (*high as you can go with slow negative)
-bb rows 295 x 3 sets x 8
-underhand medium grip pull up x 3sets x 6 (*up to lower pecs with slow negative)
-hammer stength row 3 plates+25 per side x 3 sets x 8 (*standing up with feet on floor leaning towards pad)
-close grip row machine 2 plates+30 per side x 2 sets x 8
-reverse fly machine 150 x 1 set x 8 (single arm) 210 x 2 sests (double arm)
-weighted Single leg standing calve raises 35 x 3 sets x 12
-seated calves 35 per side x 3 sets x 20

awesome workout today...intensity was high and also the focus on each rep was crazy. My gym had a poster up for the Cardinal Classic which pumped me up. Im going to get a little tan on me this week because saturday me and a few ther guys who are competing are going to pratice some posing.....my farmers tan is bugging the hell out of me.

ALSO NEW NEWS...I found out the 2nd show I will be doing (OCB Battle For The Swords) moved there location from Erie PA to Pittsburg and now its a Pro-Qualifier also.....

[bremec55]

Over the last few weeks i've been doing research and read a few articles on the "rules and regulations" that the WNBF-INBF have. I've made a desicion to not participate in the INBF Cardinal Classic Championships on october 18. Due to personal reasons and other issues that I will not disguss. I dont really agree with there rules and regulations on particaption in other organizations etc (theres also a lot other things but I wont get into detail). Therefore I will not support an organization with such views.....I hope I dont offend anyone, this was my decision alone.

*New Destination-->OCB Battle For The Swords
....this will be a IFPA pro qualifier!


LETS GET DOWN TO BUISNESS!

warm up: incline machine press x 3 sets

-plate loaded incline machine press 290 x 3 sets x 7
-plate loaded flat machine press 250 x 3 sets x 8
-hammer strength incline press 295 x 3 sets x 8,7,7
-flat db flies 60's x 2 sets x 8 (*flies are done like a fly movement not a pressing movement and an inward twist at the top)
-peck deck 120 x 2 sets x 11 (*done with palms facing in and hands straight out and a second pause and squeze at the peak)

-machine crunches 120 x 4 sets x 15
-incline crunches x 4 sets x 13



* Being that this show is on November 1st, that gives me an extra 2 weeks to get more ripped:)

[Disciplined560]

Ha-I thought the same exact thing. Im doing usbf or obc this year then NPC and Nabba next. Good luck.

[bremec55]

Ha-I thought the same exact thing. Im doing usbf or obc this year then NPC and Nabba next. Good luck.

i heard the usbf is a good organization to compete in.....I'm actually planning on competing in a natural npc show sometime in the near future also.....the npc natural ohio is held about 40 minutes away from my house. Its a great show and ran VERY well.

[Disciplined560]

Man. Im hoping to put on 25lbs and win the lehigh valley next year. Just getting my feet wet for my first show.

[bremec55]

Man. Im hoping to put on 25lbs and win the lehigh valley next year. Just getting my feet wet for my first show.

Everyone quote on quote "just wants to get there feet wet", when they say they are competing for the first time, but theres no reason you shouldn't go into a compeition thinking you can win---if you know you busted your ass and have no regerets before stepping on the stage the day of the show.

[RooRooTJ]

i heard the usbf is a good organization to compete in.....I'm actually planning on competing in a natural npc show sometime in the near future also.....the npc natural ohio is held about 40 minutes away from my house. Its a great show and ran VERY well.

The Natural Ohio is a great show with great competition. I would definitely recommend this show.

[bremec55]

warm up: extensions x 3 sets x 10


-ATM squats 350 x 3 sets x 6---FYI i do go a lot heavier usually, but im not trying to put anymore size on my legs...just trying to keep the shape and the get blood/nutrients in there.
-Seated leg curls 185 x 3 sets x 6
-close stance sled squat machine 4 plates + 30 lbs. each side x 3 sets x 8
-lying leg curls 145 x 3 sets x 6
-extensions 185 x 1 set x 12 superseted with standing single leg curls 105 x 1 set x 12----nice squeeze with a slow negative on each rep.

-smith standing calves 205 x 3 sets x 12, 12, 10
-seated calves 120 x 3 sets x 12
-BW standing calves x 2 sets x 15----drop to sitting bw calve raises x 6 OUCH

[bremec55]

warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

side lateral raise machine 160 x 3 sets x 8
BB military press 235 x 3 sets x 7
standng DB laterals 50 x 3 sets x 7--drop to 25 x 6
behind back cable raises 40 x 2 sets x 12

ball crunches x 4 sets x 15
10 lb. DB lying leg raises x 4 sets x 12

[bremec55]

warm up: machine preacher curl x 3 sets x 10
straight bar pull downs x 3 sets x 10


-standing db preacher curls 50 x 3 sets x 10,9,8 (some assistance with other hand on lat reps)
-CGBP 255 x 8--265 x 2 sets x 6
-standing DB hammer curls 60 x 3 sets x 8,8,7+ drop to 30 x 6
-revere grip pull-downs on outer part of curve bar (9) x 3 sets x 8,9,8
-standing preacher spider curls on inner grip of EZ-bar 20 lbs. each side x 2 sets x 12,10 (*done with 2 second pause at top and hard squeeze and then a slow negative)
-overhead rope extension 150 x 3 sets x 10,10,8


DB wrsit curls x 3 sets
reverse curls on preacher curl machine x 3 sets


13 weeks out

[bremec55]

off day today.....morning weight was 207.7. I found out the caesein protein I take at night changed there serving size from 3 scoops to only 2......me being me buys the stuff and just takes it because it likes breathing and not knowing i've been taing in an extra 7 grams of carbs at nght and another 22 grams of protein):...Thank you Met-Rx lol Im happy i atleast found this out being 13 weeks out instead of 10 or 9 so I guess im pretty lucky. Even though I only lost about 1 pound last week im not that stressed because of the incident i had just previously stated.

13 weeks out
207.7

[bremec55]

AWESOME workout today....


warm up: lat pull down x 3 sets


-medium grip pull up x 3 sets x 8 (*high as you can go with slow negative)
-bb rows 305 x 3 sets x 6 (done slow and with strict form, I made sure I was only pulling with my elbows as how ALL back exercises should be done--my personal opinion is that your back is a muscle that should be trained with full mind muscle concentration and with strict form, MAKE EACH REP COUNT)
-underhand medium grip pull up x 3sets x 7(*up to lower pecs with slow negative)
-hammer stength row 3 plates+35 per side x 3 sets x 5 (*standing up with feet on floor leaning towards pad)
-close grip row machine 2 plates+30 per side x 2 sets x 9
-reverse fly machine 140 x 2 sets x 10 (single arm) 190 x 1 set x 10 (double arm)
-weighted Single leg standing calve raises 40 x 3 sets x 10,11,11
-seated calves on press machine 190 x 3 sets x 20,18,18

[bremec55]

warm up: incline machine press x 3 sets

-plate loaded incline machine press 290 x 3 sets x 8,8,7
-plate loaded flat machine press 260 x 3 sets x 6
-hammer strength incline press 300 x 3 sets x 6
-flat db flies 60's x 1 sets x 8 (*flies are done like a fly movement not a pressing movement and an inward twist at the top)
*my left pec had a slight pain in it-right by the delt pec tie-in....only did 1 set*
-peck deck 120 x 3 sets x 11 (*done with palms facing in and hands straight out and a second pause and squeze at the peak)
*did theses with 1/2 ROM because of the pain in my pec*

-ball crunches x 4 sets x 15
-leg raises w/ ball x 4 sets x 15

[bremec55]

warm up: extensions x 3 sets x 10


-BB squats
.135x10
.225x10
.315x5
.365x10
.405x4
.405x7
*I decided to go heavier than normal this week-the squats were around parrellel or just a tad lower, felt good moving heavier weights on these....havn't really gone that heavy in a while....

-Seated leg curls 190 x 3 sets x
-close stance sled squat machine 4 plates + 35 lbs. each side x 3 sets x 6
-lying leg curls 135 x 3 sets x 8
-extensions 200 x 1 set x 12 superseted with standing single leg curls 105 x 1 set x 12----nice squeeze with a slow negative on each rep.

-standing calves 3 sets x 12, 10, 10
-seated calves 140 x 3 sets x 10
-BW standing calves x 2 sets x 15----drop to sitting bw calve raises x 6 OUCH


Awesome workout tonight.....energy was high due to the addition of the fat burner and lifting later at night was nice(I like having some carbs in me:))

[bremec55]

Today's workout was off the hook.......I felt great and on top of that one of my trainers client who has competed in the past went up to me while i was training with my trainer and was complimenting me on how good my form was on my exercises......this was a huge compliment because i've always been a huge advocate on "proper" form and enough weight to stimulate/isolate the muscle you are working that day.

....not to shabby--->dieting for a show with 180 carbs a day and on top of that, morning cardio 5x a week!


warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

side lateral raise machine 165 x 3 sets x 8
BB military press 235 x 3 sets x 8,8,7
standng DB laterals 35 x 3 sets x 12
behind back cable raises 30 x 2 sets x 12

Machine crunches 120 x 4 sets x 15
incline leg raises x 4 sets x 12

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-bar pull downs x 3 sets x 10


-standing db preacher curls 45 x 3 sets x 10,10,8 (I did these very slow and contolled this week...also slightly supinated the wrist on the way up and down)
-CGBP 275 x 3 sets x 6
-standing DB hammer curls 80 x 6, 70 x 8, 50 x 10---->controlled reps
-revere grip pull-downs on outer part of curve bar (9) x 3 sets x 10,9,9
-standing preacher spider curls on inner grip of EZ-bar 17 1/2 lbs. each side x 2 sets x 12,11 (*done with 2 second pause at top and hard squeeze and then a slow negative)
-overhead rope extension 120 x 3 sets x 10 (did these slightly different from last week, I moved out a few more feet from the cables which helped me isolate the muscle a little more...)


DB wrsit curls x 2 sets
reverse curls on preacher curl machine x 3 sets


12 weeks out from today :)

[Disciplined560]

Everythings looking good man.. handle your buisness.

[bremec55]

ITS GO TIME!!!

--->http://www.theocbwebsite.com/Results/2008/PittsburghPA3/OCB110108PAflyer72.jpg


---->http://www.theocbwebsite.com/Results/2008/YortonCup/OCB111508DCflyer2.jpg

[bremec55]

warm up: lat pull down x 3 sets


-medium grip pull up x 3 sets x 9,8,8 (*high as you can go with slow negative)
-bb rows 305 x 3 sets x 6 (done slow and with strict form, I made sure I was only pulling with my elbows as how ALL back exercises should be done--my personal opinion is that your back is a muscle that should be trained with full mind muscle concentration and with strict form, MAKE EACH REP COUNT)
-underhand medium grip pull up x 3sets x 8,7,7(*up to lower pecs with slow negative)
-hammer stength row 3 plates+35 per side x 3 sets x 6 (*standing up with feet on floor leaning towards pad)
-close grip row machine 2 plates+35 per side x 2 sets x 10
-reverse fly machine 150 x 2 sets x 10 (single arm) 150 x 1 set x 10 (double arm)
-standing calve machine 225 x 3 sets x 12
-seated calves 85 x 3 sets 20,20,18

[bremec55]

(CHANGED 2 WEEKS AGO)
NEW TRAINING SPLIT:
Day 1: Back/Rear Delt/Calves
Day 2: Chest/Abs
Day 3: Rest
Day 4: Legs/Calves
Day 5: Shoulders/Abs
Day 6: Arms
Day 7: Rest



Meal 1
1 scoop Whey Protein
6 egg whites
1/2 cup (dry measure) oatmeal


Meal 2
8 oz. chicken or fish (cooked weight)
1/2 cup rice
2 cups green vegetables (any)

Meal 3
2 scoops whey protein
1/2 cup (dry measure) oatmeal

Meal 4 (pre-training)
2 scoops whey protein
40g Waximaize

Non-Training Days:
2 scoops whey protein

Meal 5
Training Days: (post-training)
60g Waxy Maize
2 scoops Whey Protein (Syntrax Nectar)

Non-Training Days:
2 scoops whey protein
2 slices Ezekiel bread
1 tbsp peanut butter
2 tbsp sugar free jelly

Meal 6
8 oz. fish, chicken or steak* (any kind/cooked weight)
*Limit steak to 3 times per week
1/2 cup (cooked measure) rice
2 cups green vegetables (any)

Meal 7
2 scoops Met-Rx Protein Plus
1 tbsp natural peanut butter

Cardio----->5x a week 40 minutes first thing in the morning Low-Intensity
on elliptical....+ 2-3 night session a week of Low-Intensity cardio on elliptical for 30 minutes.


Light Chest Day

warm up: incline machine press x 3 sets

-plate loaded incline machine press 3 sets x 12,12,11
-Magnus flat machine press 250 x 3 sets x 10
-hammer strength incline press 3 sets x 10
-Machine flies 2 sets 13,14
-high cable cross-overs 2 sets x 15

-machine crunches 115 x 4 sets x 15
-high incline leg raises x 4 sets x 10

great pump today, bad thing was i used some capzasin-HP(ointment which is great to warm up the muscle with) and I put WAY to much on and my pec was on FIRE. I definately wont put that much on next time.

[bremec55]

warm up: extensions x 3 sets x 10


-BB squats
.135x10
.225x10
.315x3
.365x3
.405 x 3 sets x 4,5,4

-Seated leg curls 195 x 3 sets x 7
-close stance sled squat machine 4 plates + 35 lbs. each side x 3 sets x 8
-lying leg curls 140 x 3 sets x 7----> drop set 95 x 6
-extensions 200 x 1 set x 12 superseted with standing single leg curls 105 x 1 set x 12----nice squeeze with a slow negative on each rep.

-standing calves 3 sets 255 x 15, 12, 12----->drop to 225 x 6--->drop to 95 x 4
-seated calves 140 x 3 sets x 12, 11, 11

did a little stretching after to make sure i can get up tomorrow and get the cardio in without falling off the elliptical....overall the workout went very well, i flew through each exercise and I can definetely tell my cardiovascular levels are much better now.

[bremec55]

warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

side lateral raise machine 170 x 3 sets x 6
BB military press 245 x 3 sets x 5
standng DB laterals 35 x 3 sets x 12,12,10----->drop to 25 x 6
behind back cable raises 30 x 2 sets x 13

ball crunches x 4 sets x 15
10 lb. DB lying leg raises x 4 sets x 15,12,15,12

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-bar pull downs x 3 sets x 10


-standing db preacher curls 45 x 3 sets x 8,10,10 *awesome M/M concentration on these

-CGBP 275 x 3 sets x 6
-standing DB hammer curls 70 x 8, 60 x 10, 50 x 10---->controlled reps
-revere grip pull-downs on outer part of curve bar (10) x 3 sets x 6
-standing preacher spider curls on inner grip of EZ-bar 17 1/2 lbs. each side x 2 sets x 12,12 (*done with 2 second pause at top and hard squeeze and then a slow negative)
-overhead rope extension 130 x 3 sets x 8

DB wrsit curls (2 sets) x 8 super-set with reverse curls on preacher curl machine x 8

*added another day of abs-
lying crunches (3 sets) x 15 super-set with lying leg raises x 15 (I did these very slow and contolled, exhaling on the contration of each rep)


note: not going to lie, I felt sort of sluggish today....got to the gym and felt a little weak also. Even though I got all my reps, the CGBP's felt a little heavier then normal. By the end of the workout I wanted to take a nap, WTF! then it all hit me at once.....right now I really dont give a s*** though, all I was thinking about was standing up on that stage and making a statement. I'm coming for "it" and nothing is going to stop me. Whatever "it" may be though will never satisfy me because I look at myself every day and know there are improvements that I need to make...thats why i love this sport and thats why I do it.

[bremec55]

morning weight was 204.2.....which is great news :). A weeks and a half ago I added in a fat burner and did some p.m cardio to boost my metabolism a little and it was a complete success. I really tighted up this last week and the scale showed. I'm about 2 1/2 pounds lighter than last week and I still feel great being that my carbs aren't that low yet. Keep on rolling baby.....

11 weeks out-->1st show
13 weeks out--->2nd show

[bremec55]

oops 8/18/08

warm up: lat pull down x 3 sets



-bb rows 305 x 3 sets x 7
-medium grip pull up x 3 sets x 8,8,7 (*high as you can go with slow negative)
-hammer stength row 3 plates+35 per side x 3 sets x 7 (*standing up with feet on floor leaning towards pad)
-underhand medium grip pull down 210 x 3sets x 6,8,8
-close grip row machine 2 plates+35 per side x 2 sets x 10
-reverse fly machine 150 x 3 sets x 10

-power lift machine-shrugs (*awesome...its like a trap bar but is connected on either side) 455 x 3 sets x 8
-low cable shrugs done on straight bar (10) x 3 sets x 12

-standing calve machine 295 x 3 sets x 10
-calve presses on horrizonal press machine 320 x 3 sets 15,12,12

pretty good workout, I was at the gym a little too long though......but went as fast as i could. Can't really blame myself though i did do a lot of exercises.

[bremec55]

warm up: incline machine press x 3 sets

-flat BB bench *havn't done these in a while #'s will go up quickly;)
.135x10
.185x8
.225x6
.275 x 3 sets x 6....awesome M/M concentration and TUT.

-hammer strength incline press 300 x 3 sets x 7 (I do these with a close grip..about 2 inches from the end of the bar and i keep my elbows to the side not F****** flared out.......we are trying to work out the chest not the front delts people, I always see people doing this exercise completely wrong)
-Magnus biangular machine press 270 x 3 sets x 9,8,8

-Machine flies 140 x 2 sets x 12
-high cable cross-overs 120 x 2 sets x 15

-machine crunches 115 x 4 sets x 15
-high incline leg raises x 4 sets x 10

....routine got changes up and I was very excited about it.....I havn't done a flat BB press in a while and it felt very good. This routine looks fine right now and I will be sticking to it for a few weeks.

[jimmachak]

bro if you need anything during those last 8 weeks let me know.

jim
www.jimmachak.com

[bremec55]

bro if you need anything during those last 8 weeks let me know.

jim
www.jimmachak.com

I actually have a trainer and nutritionist who is helping me with my diet/supplemtation/training.....along with a great support group behind my name......but thanks for asking.

[rich55]

morning weight was 204.2.....which is great news :). A weeks and a half ago I added in a fat burner and did some p.m cardio to boost my metabolism a little and it was a complete success. I really tighted up this last week and the scale showed. I'm about 2 1/2 pounds lighter than last week and I still feel great being that my carbs aren't that low yet. Keep on rolling baby.....

11 weeks out-->1st show
13 weeks out--->2nd show

Awesome! 2 lb drops are nice and provide noticeable progress. It sounds like training is going well still too. Keep after it!!

[bremec55]

Awesome! 2 lb drops are nice and provide noticeable progress. It sounds like training is going well still too. Keep after it!!

Training is going great and my intensity has gradually been getting stronger as I get closer to the show...I'm giving this 110% no 150%, and I also just ordered my trunks----->brazil cut baby, so conditioning is not an option, its a must. btw your looking very good too;)

[bremec55]

Holy S*** is all I got to say about this workout....Totally done at the end of it.

warm up: extensions x 3 sets x 10


-BB squats
.135x10
.225x10
.315x3
.365x3
.405 x 3 sets x 5,4,4

-Seated leg curls 190 x 3 sets x 6
-close stance sled squat machine 4 plates + 25 lbs. each side x 3 sets x 10
-lying leg curls 135 x 2 sets x 8
-glute ham raises b/w x 2 sets x 5 (time to bring the glutes out)

*drop set "Torture":)....did not remeber the weight all i know is i did at least 4 sets of each exercise*

-leg extension started off with 195 x 12 then idk......4 drop sets
-single leg curl started with 100 x 12 then idk.....4 drop sets on these 2.....yeh i fell down for a minute or two after these.

-standing calves 3 sets 255 x 15, 12, 12
-seated calves 140 x 3 sets x 12, 11, 11



Amazing workout and the glute ham raises were extremely hard.....got to bring them out though. NO EXCUSES!

[bremec55]

warm up: rotator arm twists x 2 sets
side lateral machine x 3 sets

behind back cable raises 30 x 2 sets x 15
BB military press 245 x 3 sets x 5,5,6
side lateral raise machine 170 x 3 sets x 7
standng DB laterals 35 x 3 sets x 12,12,10----->drop to 25 x 6


ball crunches x 4 sets x 15
10 lb. DB lying leg raises x 4 sets x 15

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-bar pull downs x 3 sets x 10


-standing db preacher curls 45 x 3 sets x 10,9,10 *awesome M/M concentration on these
-CGBP 275 x 3 sets x 6
-standing DB hammer curls 55 x 3 sets x 10
-revere grip pull-downs on outer part of curve bar (10) x 2 sets x 7, (8) x 1 set x 10
-rope curls 60 x 2 sets x 12
-overhead rope extension 120 x 3 sets x 11,8,10

-DB wrsit curls x 2 sets x 8
-reverse curls on preacher curl machine x 2 sets x 8

posing practice at 6:30:)........

[bremec55]

posing practice last night was pretty exciting.....though it lasted for 1 1/2 hours. Being 10 weeks out from my first show it was definately the time to start getting a few things down. I was pretty much drenched in sweat for about 45 minutes. Morning weight was 202.6 which is awesome news..down about 1.5 lbs. form last week. I actually didn't do any afternoon/evening cardio this week and just bumped my morning cardio up by 5 minutes and dropped only about 18 grams of carbs. Lifes good(:


http://i400.photobucket.com/albums/pp84/gbremec/OCB110108PAflyer72.jpg

10 WEEKS
Its on!

[Jack_the_Repper]

Where did you order your trunks from? I need to get a pair soon, I'm entering my first competition in late november. So far you have a good thread, keep up the hard work with the cutting!

[bremec55]

warm up: lat pull down x 3 sets



-bb rows 305 x 3 sets x 8,8,6----wanted to get 8...o well, i'm not sacrificing form.
-medium grip pull up x 3 sets x 8 (*high as you can go with slow negative)
-hammer stength row 4 plates per side x 2 sets x 6 (*standing up with feet on floor leaning towards pad)
-underhand medium grip pull up x 3 sets x 7
-medium/close grip cable rows 170 x a set of 12 and a set of 12,6,6,6 (drop set)...dont remeber the weight I just concentrated on TUT and getting a good strech and squeeze.
-reverse fly machine- single arm 150 x 3 sets x 10

-power lift machine-shrugs 315 x 2 sets x 10
-low cable shrugs done on straight bar (11) x 2 sets x 12

***10 minutes of streching***

notes: workout lasted for about 50-55 minutes. Still throwing around pretty good #'s which im happy about. Posing pratice later tonight here at the casa....20-30 minutes, im just going to go over all the relax poses and practice squeezing the muscle (especially the hamstrings and glutes). Right now i'm pretty tired and plan on catching some z's.....thats only if these fat burners dont keep me up.

[bremec55]

warm up: incline machine press x 3 sets

-flat BB bench
.135x10
.225x6
.275 x 3 sets x 8

-hammer strength incline press 300 x 3 sets x 7,6,6
-Magnus biangular machine press 275 x 3 sets x 9,8,8
-Machine flies 135 x 2 sets x 14,12
-high cable cross-overs 120 x a set of 13 and a drop set of 12,6,6,6

-standing calves x 3 sets 15,12 and a drop set of 12,6,6,6
-seated calves 80 x 3 sets 20,18,18

-machine crunches 115 x 4 sets x 15
-high incline leg raises x 4 sets x 12

then posing practice for 30 minutes.....

note: feeling pretty good today..well a lot better than yesterday. I was beat after the workout and completely out of it the rest of the day. Last night I got a quality 8 hours of sleep which helped a lot. Posing went well and by the end of this week I plan on having the relax poses down like breathing air....."aint nothing to it, but to do it"!

[bremec55]

warm up: extensions x 3 sets x 10


-BB squats
.135x10
.225x10
.315x3
.365x3
.405 x 3 sets x 5

-Seated leg curls 190 x 3 sets x 6
-close stance sled squat machine 4 plates each side x 3 sets x 10 *60 seconds between each set on these*
-lying leg curls 135 x 2 sets x 8
-glute ham raises b/w x 2 sets x 6
-leg extension started off with 195 x 12 then idk......4 drop sets
-single leg curl started with 100 x 12 then idk.....4 drop sets

-standing smith machine calve raises 205 x 3 sets x 13, 12, 12
-seated calves 110 x 3 sets x 12---awesome TUT and contraction at peak
-BW standing calve raises x 15 SS with sitting BW crouched calve raises x 6 (2 sets)

Completely done after this workout......

[gator20jcl]

Where did you order your trunks from? I need to get a pair soon, I'm entering my first competition in late november. So far you have a good thread, keep up the hard work with the cutting!

cherrybombs.net is where I got mine from.

[bremec55]

warm up: rotator arm twists x 3 sets
side lateral machine x 1 set

-behind back cable raises 30 x 2 sets x 15....awesome TUT
-DB military press (I havn't done these in a while and i was surprised on how heavy I went...it kinda sucks having short legs, once you get up to 100 lbs. on DB's, its an exercise in it-self kicking them up)
.50 x 10
.70 x 10
.85 x 8
.105 x 3 sets x 6
-side lateral raise machine 165 x 3 sets x 8,8,7 (*60 seconds between each set on these)
standng DB laterals 30 x 3 sets x 12,12,12----->drop to 20 x 6


-ball crunches x 4 sets x 15
-10 lb. DB lying leg raises x 4 sets x 12

***5 minutes of streching***

note: workout done in about 50 minutes...im really trying to keep the rest brakes a little shorter in-between exercises except the heavier-more compound movements. Overall pretty good lift:)

[bremec55]

warm up: machine preacher curl x 3 sets x 10
straight bar pull downs x 3 sets x 10


-standing db preacher curls 45 x 3 sets x 11,10,10 *awesome M/M concentration on these
-CGBP
.135x10
.225x6
.285 x 3 sets x 4 (I dont think im going to go any heavier on these until next off-season probably just get up to 6 reps and chill around there)

-standing DB hammer curls 65 x 2 sets x 8, 55 x 8
-single arm rope push-downs 70 x 3 sets x 10
-rope curls 60 x 2 sets x 12--->+drop set of 6,6 on 2nd set
-overhead rope extension 80 x 15, 100 x 2 sets x 10--->+drop set of 8,6,6 on 3rd set

-DB wrsit curls x 2 sets x 10
-reverse curls on preacher curl machine x 3 sets x 8

***besides the first 2 exercises, rest periods were cut down to 60 seconds in between each set***

note: I noticed the vascularity coming on a little especially in my forearms and on the tricep. Nothing is better than getting leaner and stroner at the same time! A little posing tonight and resting up tomorrow.

[bremec55]

morning weight was 200.2 lbs.....which is great news(down about 2 pounds from last week). My legs are getting very lean and the seperation is starting to pop out, which is sort of weird because my midsection seems to be getting leaner a little slower. Tells you what kind of body type I am I guess. Just going to relax all day and catch up on some rest. Tonight i get to have a "carb-up meal" to help speed up the metabolism.


NOTE: I've been dieting down already for 16 weeks. 8 weeks without any sort of carb-up or cheat meal at all. I have not once even contiplated of cheating.

[Disciplined560]

NOTE: I've been dieting down already for 16 weeks. 8 weeks without any sort of carb-up or cheat meal at all. I have not once even contiplated of cheating.[/QUOTE]


If your goal is to win, than that type of dedication is expected. Good job.

[Cnstnce]

7 Weeks!!! See you at the Classic, looks like you are training hard. I look forward to meeting you there, just be glad I'm not your competition. ;)

[bremec55]

warm up: lat pull down x 3 sets



-bb rows 315 x 3 sets x 5
-medium grip pull up BWx 10, 25 x 2 sets x 6 (*high as you can go with slow negative)
-hammer stength row 4 plates per side x 2 sets x 7 (*standing up with feet on floor leaning towards pad)
-underhand medium grip pull up x 3 sets x 7
-medium/close grip cable rows 180 x a set of 12 and a set of 12,8,6,6-->drop set

-reverse fly machine- single arm 150 x 3 sets x 8

-power lift machine-shrugs 365 x 2 sets x 8
-low cable shrugs done on straight bar (12) x 2 sets x 12

***10 minutes of streching***

[bremec55]

7 Weeks!!! See you at the Classic, looks like you are training hard. I look forward to meeting you there, just be glad I'm not your competition. ;)

****From Page 2****
Over the last few weeks i've been doing research and read a few articles on the "rules and regulations" that the WNBF-INBF have. I've made a desicion to not participate in the INBF Cardinal Classic Championships on october 18. Due to personal reasons and other issues that I will not disguss. I dont really agree with there rules and regulations on particaption in other organizations etc (theres also a lot other things but I wont get into detail). Therefore I will not support an organization with such views.....I hope I dont offend anyone, this was my decision alone.

*New Destination-->OCB Battle For The Swords
....this will be a IFPA pro qualifier!


.....so I will not be attendng that show, good luck to you though!

[bremec55]

warm up: incline machine press x 3 sets

-flat BB bench
.135x10
.225x6
.275 x 3 sets x 8,8,6----->should have done 8 but my legs weren't planted on the ground properly so I lost my poise after the 1st rep.

-hammer strength incline press 300 x 3 sets x 7,7,6
-Magnus biangular machine press 280 x 3 sets x 6---->very slow with ton of TUT and a awesome squeeze.
-Machine flies 140 x 2 sets x 12
-high cable cross-overs 120 x 2 sets x 15

-standing calves x 3 sets x 12
-seated calves 80 x 3 sets 20,20,18

-machine crunches 115 x 4 sets x 15
-high incline leg raises x 4 sets x 12

posing practice for 30 minutes.....

[Cnstnce]

****From Page 2****
Over the last few weeks i've been doing research and read a few articles on the "rules and regulations" that the WNBF-INBF have. I've made a desicion to not participate in the INBF Cardinal Classic Championships on october 18. Due to personal reasons and other issues that I will not disguss. I dont really agree with there rules and regulations on particaption in other organizations etc (theres also a lot other things but I wont get into detail). Therefore I will not support an organization with such views.....I hope I dont offend anyone, this was my decision alone.

*New Destination-->OCB Battle For The Swords
....this will be a IFPA pro qualifier!


.....so I will not be attendng that show, good luck to you though!


I'm sorry to hear you won't be there, but good luck to you at the battle!

[Disciplined560]

Man, your pretty strong. Thanks for the comment on my thread. Keep pushing as well brah.

[bremec55]

I'm sorry to hear you won't be there, but good luck to you at the battle!

I'm going to bring all I got so we will see!


Man, your pretty strong. Thanks for the comment on my thread. Keep pushing as well brah.

Off-season I throw around a little more weight but I'm happy at where my stenght is right now...now in the game I'm really trying to keep a lot of my movments with constant tention on the muscle. Hopefully this will provide a more dense and shaping look come game day.


Did 50 minutes of LI cardio this morning (should have done 60 but I was running late for class). Later tonight i'm going to get a 20 minute session in of LI. Practice posing for 20-30 minutes later on too. All is good :)

[bremec55]

Another crazy leg workout.....


warm up: extensions x 3 sets x 10


-BB squats
.135x10
.225x10
.275x4
.335 x 3 sets x 10

-Seated leg curls 175 x 3 sets x 10
-lying leg curls 135 x 2 sets x 10,8
-glute ham raises b/w x 2 sets x 8,7
-close stance sled squat machine 4 plates each side x 3 sets x 10 *60 seconds between each set on these*

-leg extension started off with 205 x 12 then......4 drop sets
-single leg curl started with 100 x 14 then.....4 drop sets
......(uhhhh cant walk lol)

-standing smith machine calve raises 205 x 3 sets x 12, 12, 10
-calve presses 8 plates x 3 sets x 12,12,11
-BW standing calve raises x 15 SS with sitting BW crouched calve raises x 6 (2 sets)


NOTE: My outer sweep on my legs are looking ridiculous and on top of that my hamstrings are looking just as good. I'm really happy with the developemeny I was able to produce on my legs this off-season and during this dieting down process. It really makes a difference when you do movements for your quads with your feet closer together......not only does it build more beef around the tear drop but also helps tremendously on the outer sweep. If anyone has problems with outer sweep i would highly recommend doing close stance smith squats.....GO LOW!

[bremec55]

warm up: rotator arm twists x 2 sets
DB side lateral raises x 2 sets

-behind back cable raises 30 x 2 sets x 15
-Strive loaded shoulder press machine
.90 x 10
.180 x 8
.230 x 8
.270 x 8
.290 x 6
.320 x 2 sets x 6

-side lateral raise machine 170 x 3 sets x 6 (*60 seconds between each set on these)
standng DB laterals 35 x 12, 30 x 2 sets x 12---->drop set 6,6


-ball crunches x 4 sets x 15
-10 lb. DB lying leg raises x 4 sets x 15

Notes: Flew through this workout with plenty of energy. Felt very strong on the shoulder press machine and its kind of funny but when I was done I was sort of like thats it? Because I went through this workout very fast....not to say I half ass it, because I dont half-ass anything, but I was done and its funny just noticing people move over to there 2nd exercise. Delts were blown up like baloons as I noticed them pumped up as I was looking in the mirror walking to the water fountain. My Nutritionist/Trainer is changing the diet next week so i'm looking forward to the "melt-fest" of the last amounts of BF that is left:)

[bremec55]

warm up: machine preacher curl x 3 sets x 10
v-bar pull downs x 3 sets x 10


-standing db preacher curls 45 x 3 sets x 11,10,8 *awesome M/M concentration on these
-SMITH CGBP (*dont know how much the bar weighs but I added it up as if it was a regular olympic bar -45 lbs-)
.135 x 10
.185 x 10
.225 x 8
.275 x 8
.285 x 2 sets x 6

-seated DB hammer curls 60 x 2 sets x 8, 55 x 9
-single arm rope push-downs 70 x 3 sets x 12 (mad pump on these)
-rope curls 60 x 2 sets x 12----->drop set of 6,6,6
-overhead rope extension 110 x 3 sets x 15,11,11----->drop set of 6,6,6

-DB wrsit curls x 2 sets x 8
-reverse curls on preacher curl machine x 2 sets x 8


Notes: workout went very well......I just switched over to smith CGBP and they are the SH**! I like how they really keep the tention on the tricep at all times.....I'm definately going to keep that exercise on the list. I was actually pretty tired going into the workout but really didn't care because I was so focused on what needs to be done. Vascularity in my forearms was crazy....Not posing tonight but plan on going through a few rounds tomorrow.

[bremec55]

This morning my weight was 198.2....If you havn't noticed I weight myself every sunday morning at the same time. BF is melting off as planned and I still feel pretty good. This coming week I think I might plan on lifting a little lighter as the last few weeks I still have been lifting strong its just yesterday going into my workout I was pretty much out of it and My body needs a little deload before the fun begins;)

8 weeks...lets do this!



NOTES: The progress I've made thus far is very satisfying and the journey has been remarkable. As I sit at my computer I'm here to tell you even though I'm going into these shows to win, I already feel like a winner and if I dont win I really can care less...I just feel lucky that I found something that I
love and have dedication to be the best I can be. Honestly I think everyone has the ability to achieve anyhting and the only person to stop that is yourself. If that means being selfish in a way and going through rough times.....so be it. I know that there is atleast one person out there who love to have the passion and the ability to put so msch effort into one thing and thats what drives me every day....and in the end you do it for one person and that is for yourself and thats it and if your not happy about it then why keep doing it?

[bremec55]

warm up: lat pull down x 3 sets




-medium grip pull up BW x 3 sets x 10,8,7
-bb rows 255 x 3 sets x 8
-hammer stength row 3 plates per side x 2 sets x 6 ---->drop set of 6,8
-underhand medium grip pull up x 3 sets x 7
-medium/close grip cable rows 170 x a set of 12 and a set of 12,8,6,6-->drop set

-reverse fly machine- single arm 130 x 2 sets x 10
-bent-over Db rear delt flies 30 x 12 drop--->25 x 8 drop--->20 x 8

-power lift machine-shrugs 315 x 10 drop-->225 x 10 drop--->135 x 10
-low cable shrugs done on straight bar (12) x 12 drop---> (10) x 12 drop ------> (8) x 12

Notes: workout lasted only about 50 minutes which is what was itended....short rest in-between sets and really focusing on the TUT and the contraction/stretching in each exercise. I'm doing this not only to give my body a break but also to help out my cardiovascular system and conditioning in general so when I step on stage I'm more relaxed.

[bremec55]

warm up: incline machine press x 3 sets

-SMITH flat BB bench (*weight added up as if the bar was an olympic -45 lbs-)
.135 x 10
.185 x 10
.225 x 6
.295 x 3 sets x 6

-SMITH incline BB bench(*weight added up as if the bar was an olympic -45 lbs-)
.245 x 8
.225 x 2 sets x 8

-Magnus biangular machine press 280 x 3 sets x 8 + 1 drop set of 6,6,6 (weight?)
-Machine flies 140 x 2 sets x 12 + 1 drop set of 6,6,6
-high cable cross-overs 130 x 2 sets x 12 + 1 drop set of 6,6,6

-standing calves x 3 sets x 12
-seated calves 80 x 3 sets 20,18,18

-machine crunches 115 x 4 sets x 15
-high incline leg raises x 4 sets x 12

Notes: at the gym a little longer than I intended too because I was bsing with a friend that competes and then he told me something that bothered me so I was sort of in a bad mood which made the workut a little less pleasant but still a good lift;).....

[rich55]

****From Page 2****
Over the last few weeks i've been doing research and read a few articles on the "rules and regulations" that the WNBF-INBF have. I've made a desicion to not participate in the INBF Cardinal Classic Championships on october 18. Due to personal reasons and other issues that I will not disguss. I dont really agree with there rules and regulations on particaption in other organizations etc (theres also a lot other things but I wont get into detail). Therefore I will not support an organization with such views.....I hope I dont offend anyone, this was my decision alone.

*New Destination-->OCB Battle For The Swords
....this will be a IFPA pro qualifier!


.....so I will not be attendng that show, good luck to you though!

I am sorry to hear that as well. Many feel their policies are too restricting. The IFBB does a similar thing with its pros (not that it is right). The talent in the WNBF is far above the rest, which is why I have chosen to aim for that organization and promote an INBF show in Columbus next year.

Plus, I do not see their policies hindering my marketability in the near future.