Quelly Joins the Pro Ranks 2009 Contest Season. [Archive]

Quelly

01-01-2009, 02:59 PM

I've had an offseason 599 days long. I've made every workout, and I've tracked my macros throughout. I've brought up weaknesses and improved my physique and now its time to make my own destiny.

I've hired Layne Norton to do my nutrition and cardio regimen, I am still backed by controlled labs and I have an excellent workout partner (toddbz). I have powerful allies and peace of mind, I am focused, I am disciplined and best of all I am excited and loving life :)

Starting Stats:
Weight 213
Approx Bodyfat 15%
Height 6 foot

Starting Macros
Su, Mo, Tu, Thu, Fri P:265/C:250/F:65
Sat, Wed (refeeds) P:240/C:375/F:60

Lifting Schedule
Sat: Chest, Back, Calves Hypertrophy
Sun: Legs alt weekly Hypertrophy/Power
Mon: Shoulders and Arms Hypertrophy
Tue: OFF
Wed: Upper Body, Calves Power
Thu: RC prehab, abs
Fri: OFF (I do yoga :))

Cardio Schedule
Tuesdays and Thursdays
15 HIIT intervals, 45 seconds recovery, 15 second sprint

Bodybuilding Show Schedule
May 2nd: INBA 14th Annual Silver & Black Muscle Classic (PNBA Pro Qualifier)
June 20th: NGA Natural Mr./Ms. California Bodybuilding, Figure and Fitness Championships (NGA Pro Qualifier)
July 18th: INBF Capital City Natural Bodybuilding Championships (WNBF Pro Qualifier)

Powerlifting Meet Schedule
February 28th: APA Northwestern Regional "ALL RAW" Championships

starting pics will be up saturday at the official 17, 23, and 28 week out marks :)

LETS GET SHREDDED!

coloBB

01-01-2009, 03:04 PM

you know that i'm in on this one! Lets do this buuuuudy! PRO CARDS

CM82682

01-01-2009, 03:11 PM

Been waiting a while for this. With Layne leading the way itll be raining pro cards 3x in the upcoming months.

liftjunkie06

01-01-2009, 03:13 PM

DUDE! Subbed for sure. This will be great! Pics?

Salaam86

01-01-2009, 03:30 PM

Long time lurker in your off season thread, most definitely subbed for this one. Can't wait to see how this new year turns out for you. Best of luck!

spirit3530

01-01-2009, 03:36 PM

1st page

git er did..

FATHER FLEX

01-01-2009, 03:43 PM

See you this Saturday! I have a little beard going on right now. Just know I am not shaving until you have striated glutes! :D

Make me pretty Eric. :D

cawiau

01-01-2009, 03:46 PM

You know I am in on this :cool:

Quelly

01-01-2009, 03:48 PM

you know that i'm in on this one! Lets do this buuuuudy! PRO CARDS
PRO CARDS!

Been waiting a while for this. With Layne leading the way itll be raining pro cards 3x in the upcoming months.
That's the plan!

DUDE! Subbed for sure. This will be great! Pics?
thanks for coming along for the ride. See below

starting pics will be up saturday at the official 17, 23, and 28 week out marks :)

LETS GET SHREDDED!

Long time lurker in your off season thread, most definitely subbed for this one. Can't wait to see how this new year turns out for you. Best of luck!
thanks chief!

1st page

git er did..
you know it my man

See you this Saturday! I have a little beard going on right now. Just know I am not shaving until you have striated glutes! :D

Make me pretty Eric. :D
I may have a striation or two by early april...can you wait that long, you're gonna be ****ing paul bunyon lol

You know I am in on this :cool:

its on like donkey kong!

OFF TO DO SOME HIIT!

FATHER FLEX

01-01-2009, 03:52 PM

I may have a striation or two by early april...can you wait that long, you're gonna be ****ing paul bunyon lol

Paul Bunyon...He wishes his arms were this vascular. Then again I wish I could grow a decent beard! :eek:

Naw..You are going to have tie-ins by March, and then you will start sketching them in. This is going to be freaking great! I can only imagine how excited you are. We will make sure to get some good pics on Saturday.

You the carrot bro!

http://i4.photobucket.com/albums/y139/PIQUE7719/ass.jpg

cawiau

01-01-2009, 04:08 PM

I can't wait for pictures on saturday! ;)

semper27

01-01-2009, 04:44 PM

I'm in for the ride as well! Get it DONE!

AllGenetix

01-01-2009, 04:46 PM

in for said "nudes"

The Solution

01-01-2009, 05:16 PM

Seen you in Berto's Thread, you know ill be tagging along without question man.
Good luck and I hope my support is appreciated.

Squizzzer

01-01-2009, 05:50 PM

yeah buddy...

"i have powerful allies"

lol...sounds funny to me

thebasil

01-01-2009, 06:01 PM

innnn

stayfit2008

01-01-2009, 06:11 PM

Quelly! This will be an excellent thread to watch! best in luck for your pro-card!

Eric-B

01-01-2009, 06:55 PM

I'm excited for ya man, this is gonna be sweet.

TigerStealth

01-01-2009, 07:02 PM

looks good i'll be following

Theworm826

01-01-2009, 07:12 PM

I'm In! Definitely. Your journal has given me many laughs over the past couple months I've been reading. I'm definitely in for the long haul!

Good Luck.. Like you need it. BEAST!

Rigit23

01-01-2009, 07:12 PM

Definitely be following this. I've been stalking your journal for a while and you have an awesome physique and work ethic. Definitely an inspiration to me!

tvicemanXXL

01-01-2009, 07:24 PM

January is upon us! It's officially contest prep time!

Kick some butt and lead the way Quelly!

rich55

01-01-2009, 07:52 PM

Got get it bro! You have made significant improvements and am positive you will come in pealed.

Young9

01-01-2009, 08:05 PM

Yeahhhh BUDDDY!

no more TALK...all WORK!

I been waitin for this SHHHH:D

see you Saturday bro.

cant wait for the Red Golds Gym T to be thrown on LOL

subb'd

cawiau

01-01-2009, 08:32 PM

This thread is the bomb :cool:
I can't wait :D

billfinkbiner

01-01-2009, 09:01 PM

Damn I just got amped up reading this!!!!!!!!!!!!!

This is certainly one prep that will deliver.

ekmi

01-01-2009, 09:28 PM

subb'd :)

Quelly

01-01-2009, 10:34 PM

Paul Bunyon...He wishes his arms were this vascular. Then again I wish I could grow a decent beard! :eek:

Naw..You are going to have tie-ins by March, and then you will start sketching them in. This is going to be freaking great! I can only imagine how excited you are. We will make sure to get some good pics on Saturday.

can't wait for saturday brotha!

I can't wait for pictures on saturday! ;)
they're a coming!

I'm in for the ride as well! Get it DONE!
With you and berto watching you better believe I'll get it done, the shreddosity bar has been set, I plan on doing pull ups on that bitch!

in for said "nudes"
lol, I'll pm you the best shots ;)

Seen you in Berto's Thread, you know ill be tagging along without question man.
Good luck and I hope my support is appreciated.
It is appreciated, in fact let me say I TRULY appreciate everyone on this board who takes time out of their day to give to someone else, you rock.

yeah buddy...

"i have powerful allies"

lol...sounds funny to me
Yeah it did sound funny when I wrote it...so I kept it...sounded almost mob-like..."I have powerful allies....and they will kill you if I tell them to."

innnn
welcome aboard!

Quelly! This will be an excellent thread to watch! best in luck for your pro-card!
No need for luck here, but I appreciate the sentiment! The question is do I have a pro quality physique, I think I do and I intend to prove it to the judges :)

I'm excited for ya man, this is gonna be sweet.
thanks brother :)

looks good i'll be following
glad to have you along

I'm In! Definitely. Your journal has given me many laughs over the past couple months I've been reading. I'm definitely in for the long haul!

Good Luck.. Like you need it. BEAST!
haha, there ya go! And I hope to provide many more dumb ass jokes and the subsequent laughter...hopefully simply having me and squizzzer in the same thread and both of us dieting should provide plenty of comedy.

Definitely be following this. I've been stalking your journal for a while and you have an awesome physique and work ethic. Definitely an inspiration to me!
that's a huge compliment man, I'm really glad you are inpsired and I will continue to move forward! thanks for following along

January is upon us! It's officially contest prep time!

Kick some butt and lead the way Quelly!
You know it bro! glad to have someone along who has as much experience as a competitor as you do!

Got get it bro! You have made significant improvements and am positive you will come in pealed.
thanks for the support brother! You paved the way by becoming the first CL athlete to get his pro card, keep the door open, I'm a coming...or something lol.

Yeahhhh BUDDDY!

no more TALK...all WORK!

I been waitin for this SHHHH:D

see you Saturday bro.

cant wait for the Red Golds Gym T to be thrown on LOL

subb'd
february I'll be rocking it :) see you saturday home boy

Quelly

01-01-2009, 10:35 PM

Damn I just got amped up reading this!!!!!!!!!!!!!

This is certainly one prep that will deliver.
thanks for following along bill, expect just as much ethusiasm and support from me when you make the next plunge!

subb'd :)
sweet :)

Quelly

01-01-2009, 10:47 PM

Thursday January 1st 2009 Day 1

And we are off ladies and gents! I am focused, yet I am still living day to day life like a regular guy, enjoying it, stopping to smell the roses and not being obsessive...I just happen to be a regular guy that weighs his food to the gram and to an eighth of an ounce and tracks his macros every day, and never misses a workout....that all ;).
So today was good, we had our annual family basketball game this morning, so I woke up, ate breakfast and went and played 4 on 4 with my cousins, uncles and some close family friends, it was a lot of fun....and let me just say...I have a much better chance of being a Pro Bodybuilder than I do a pro Basketball player lol.
I then trained a few clients at one of the studios I work at and then I came home, ate again and hit the gym with my mom and my wife. We then all went out to eat at outback....well....I had herbal tea, they ate. lol. I had turkey and brown rice post workout...so I was done eating at that time.
The gym was BRUTAL lol, 15 intervals is no ****ing joke...i have a feeling I'll be begging layne to drop off some food as opposed to giving me more intervals during this prep. But....I'll have a striated culo no doubt!

Nutrition

Cals/Fat/Carbs/Protein
2,570 61.7 246.9 256.7

Training

HIIT, Abs, RC Prehab, Stretching

Stationary Bike
5 minute warm up and cool down
15 45/15sec intervals on the bike
Highest HR:171
Calories burned:245

Cable Crunch Machine
40lbs x 12
40lbs x 10
40lbs x 8

RC Circuit
2 sets of 3 exercises, 15 reps each

Hanging Leg Raises
12
10
8

Stretching
10 minutes

Misc

I was phucked up after hiit lol....

themills

01-02-2009, 12:01 AM

Nice... still 1st page :D

Ohh.... and in for the long haul...

edit:wtf.... now i am on page 2!?

The Solution

01-02-2009, 02:23 AM

Oh damn, you know this is going to be good when the first day my man is smoking some HIIT.

Big things in 09' way to get this party started.

Lets rock and roll this Bitch.

coloBB

01-02-2009, 06:13 AM

looks like we are starting at about the same macros... although my fatass has more cardio ;)

Step Beyond

01-02-2009, 06:29 AM

See you this Saturday! I have a little beard going on right now. Just know I am not shaving until you have striated glutes! :D

Make me pretty Eric. :D

I love that idea..........we should all grow 'playoff beards' everytime somebody takes a run at a pro card........lol..............

Squizzzer

01-02-2009, 07:27 AM

Yeah it did sound funny when I wrote it...so I kept it...sounded almost mob-like..."I have powerful allies....and they will kill you if I tell them to."

i was thinking more Churchill during WWII

I was phucked up after hiit lol....

lol...i can't wait to start

Young9

01-02-2009, 08:27 AM

I can only imagine how BRUTAL your HIT session was after not doing any cardio for days! :D

Did big Todd Beastly do it with you?

Quelly

01-02-2009, 12:44 PM

Nice... still 1st page :D

Ohh.... and in for the long haul...

edit:wtf.... now i am on page 2!?
glad to have you aboard, and way to represent that page 2 sheeeit

Oh damn, you know this is going to be good when the first day my man is smoking some HIIT.

Big things in 09' way to get this party started.

Lets rock and roll this Bitch.
<---currently rocking and rolling this bitch

looks like we are starting at about the same macros... although my fatass has more cardio ;)
my condolences...but it'll all be worth it!

I love that idea..........we should all grow 'playoff beards' everytime somebody takes a run at a pro card........lol..............
this place is gonna turn into saudi arabia real quick lol

i was thinking more Churchill during WWII

lol...i can't wait to start
ahhh....churchill, tony soprano, same diff lol...

I can only imagine how BRUTAL your HIT session was after not doing any cardio for days! :D

Did big Todd Beastly do it with you?
HELL NO!!! lol, he was out of town and when I found that out I was like "thank god now I can get through my first hiit session and adapt a little bit before I do this with todd"

toddbz

01-02-2009, 12:53 PM

Here we go Big E!!!
I'll help you get through those intervals HEHE!!

thebasil

01-02-2009, 12:54 PM

sick intervals man. 15 is a big mental battle no joke

Quelly

01-02-2009, 01:03 PM

Here we go Big E!!!
I'll help you get through those intervals HEHE!!
I'm gonna start doing my intervals at weird ass times every tuesday and thursday lol

sick intervals man. 15 is a big mental battle no joke

yeah...i just think of every moment of unbearable burning and inability to breathe as the body going "holy crap! liberate those fat stores!"

scoobysnacks

01-02-2009, 01:26 PM

FATHER FLEX

01-02-2009, 01:44 PM

I'm gonna start doing my intervals at weird ass times every tuesday and thursday lol

Sneaking out your house at 2am, not knowing that Beastly is waiting for you parked around the corner. The high speed chase to the gym along should count as an interval. :D

devinh

01-02-2009, 01:47 PM

excellent, i'll be in here for the ride also. i won't be growing a beard or anything, but i'll be watching.

Quelly

01-02-2009, 01:57 PM

Good Luck! If those profile pics from October are what you look like now, unless your legs are fat albert I dont know where that 15% is coming from, though it hardly matters, its just a number.

Hope you get your card!

Ss
Thanks man! and...it is just a number, personally, I'd rather overestimate my BF and be shredded than underestimate and be behind and kill myself and y muscle mass to come in sliced...but thank you....and I'm probably 2-3lbs more bodyfat from the october pics.

Sneaking out your house at 2am, not knowing that Beastly is waiting for you parked around the corner. The high speed chase to the gym along should count as an interval. :D
lol

excellent, i'll be in here for the ride also. i won't be growing a beard or anything, but i'll be watching.
only beard growers allowed in this thread ;)
jp thanks for following along

devinh

01-02-2009, 02:01 PM

only beard growers allowed in this thread ;)
jp thanks for following along

haha, if mine would actually grow in resembling anything close to a beard i would probably consider it. but it just looks like i went to the salon and pasted the shavings from the floor on to sections of my face. so i'll be the clean shaven guy in this crowd :)

Eric-B

01-02-2009, 02:45 PM

this place is gonna turn into saudi arabia real quick lol

lmao

Any rules to the beard growing? Like trimming, manscaping, etc?

Quelly

01-02-2009, 02:54 PM

haha, if mine would actually grow in resembling anything close to a beard i would probably consider it. but it just looks like i went to the salon and pasted the shavings from the floor on to sections of my face. so i'll be the clean shaven guy in this crowd :)
team america beard ftw lol

lmao

Any rules to the beard growing? Like trimming, manscaping, etc?
manscaping....wow....that is all you homie....well...until I get on stage haha

Friday January 2nd Day 2

Pretty laid back day today, did yoga with the wife, watched some youtube lectures from ted.com (if you're a dork and a science geek check it out), and ate mah food. That's about it. Can't wait for tomorrow, nick (young9) and alberto (father flex) are coming to train with me and my workout partner todd (toddbz), we'll throw some training pics and my 17, 23, and 28 weeks out pics up.

Nutrition

2,594 63.8 249.0 256.5

Training

1.5 hours yoga

misc

tomorrow is gonna be epic

Quelly

01-02-2009, 02:57 PM

also, since I know this question will come up at some point, let me go into my supps.

Supps I'll be using throughout prep
Green Bulge
Purple Wraath
Generic low dose multi

on and off supps
Blue Gene
REDuction
Whey protein powder...maybe....not very filling lol

I am currently using REDuction...and I'm "cycling off" blue gene.

If anyone has questions about them just ask :)

Carlito99

01-02-2009, 03:11 PM

How come no Orange Triad??

Trey70

01-02-2009, 03:20 PM

team america beard ftw lol

manscaping....wow....that is all you homie....well...until I get on stage haha

Friday January 2nd Day 2

Pretty laid back day today, did yoga with the wife, watched some youtube lectures from ted.com (if you're a dork and a science geek check it out), and ate mah food. That's about it. Can't wait for tomorrow, nick (young9) and alberto (father flex) are coming to train with me and my workout partner todd (toddbz), we'll throw some training pics and my 17, 23, and 28 weeks out pics up.

Nutrition

2,594 63.8 249.0 256.5

Training

1.5 hours yoga

misc

tomorrow is gonna be epic

Yeah man Ted.com is the ****, I saw Dan Dennet give a talk about consciousness and got hooked.

How is Yoga working out for you? I've thought about trying it, it seems like it might slightly improve quality of life via better breathing habits. If the difference isn't really noteworthy I don't want to spend hours a week on stretching though.

I can't wait to see tomorrow's workout.

Quelly

01-02-2009, 03:30 PM

How come no Orange Triad??
Because I can only get a certain amount of supps from my sponsor at a time (which is still quite a generous amount), so although I wish I could, I can't get EVERY CL supp in existence at the same time. I was getting orange triad for a long time, but I decided to just buy a basic multi and some osteo flex so that I wouldnt have to come off of green bulge, blue gene and purple wraath, which I feel are the most effective for me.

Yeah man Ted.com is the ****, I saw Dan Dennet give a talk about consciousness and got hooked.

How is Yoga working out for you? I've thought about trying it, it seems like it might slightly improve quality of life via better breathing habits. If the difference isn't really noteworthy I don't want to spend hours a week on stretching though.

I can't wait to see tomorrow's workout.

The breathing habits from yoga are...ok...but really, I just got involved in it because it forces me to stretch more, which I need having had some injuries, and its very relaxing, and it helps me slow down, be mindfull and be at peace on a regular basis. And I get to spend more time with my wife because we do it together.

I'm sure if my wife and I had more free time, if I was more dilligent about stretching w/o going to yoga, and I hadn't been injured, I wouldn't be in the class. But because of all that, it really works in my situation.

Carlito99

01-02-2009, 03:35 PM

Because I can only get a certain amount of supps from my sponsor at a time (which is still quite a generous amount), so although I wish I could, I can't get EVERY CL supp in existence at the same time. I was getting orange triad for a long time, but I decided to just buy a basic multi and some osteo flex so that I wouldnt have to come off of green bulge, blue gene and purple wraath, which I feel are the most effective for me.

Ah, okay. Didn't know how the whole sponsorship thing worked :p

Which generic multi are you taking?

Quelly

01-02-2009, 03:49 PM

Ah, okay. Didn't know how the whole sponsorship thing worked :p

Which generic multi are you taking?

*goes to cabinet*

nature made

I pretty much try to buy the multi with the lowest % of rda I can find, like the ones that are all 30-100% is what I shoot for, 90% of bodybuilders oversconsume vitamins and minerals. More isn't better, better is better.

thom2355

01-02-2009, 04:36 PM

I will definitely be following here. Big things coming and I hate shaving, lol.

Young9

01-03-2009, 07:22 AM

Your going to have to show me some YOGA stretches today cuz my lower back is a little tight, alright brutha?

aguy fish

01-03-2009, 08:07 AM

I'll follow your thread. Good luck. I've just started contest prep now with roughly the same macros. Your avi looks great!

liftjunkie06

01-03-2009, 10:07 AM

I'm a big fan. Harder than many people think. It is a good "active recovery" workout.

Quelly

01-03-2009, 11:10 AM

I will definitely be following here. Big things coming and I hate shaving, lol.
perfect, by the time I've got shredded glutes I hope everybody posts their beard pics and we get FBI ghost posters in here thinking this is a thread full of al qaeda cell members disguising terrorist attacks using bodybuilding code words

Your going to have to show me some YOGA stretches today cuz my lower back is a little tight, alright brutha?
I'll see what I can do...most of the time a tight lower back means you've got all the other muscles in that myofascial train that are tight, we work on your glutes, hammies and piriformis that will probably go away...

I'll follow your thread. Good luck. I've just started contest prep now with roughly the same macros. Your avi looks great!
thanks bro! do you have a prep log on here? if so drop a link I'd love to follow your freakiness!

I'm a big fan. Harder than many people think. It is a good "active recovery" workout.
word.

Vadim Beliaev

01-03-2009, 11:33 AM

liftjunkie06

01-03-2009, 12:38 PM

Hey Q,

Are you doing anything out of the ordinary with supplementation? By this I mean megadosing, etc. I know PW is a great product. However, I thought that for the CM to effective for aenerobic work you need to have high doses. How do you dose, and when, etc. Like two scoops during cardio, lifting, whatever. Does it help with the lifting as well? I've been looknig at it for awhile and was just curious.

Active247

01-03-2009, 01:59 PM

I smell a pro card!

coloBB

01-03-2009, 02:14 PM

anxious to see what your starting pics look like. Try not to embarrass me too much ok?

healthybodies

01-03-2009, 02:20 PM

DANG!! I'm out for a few days and E has a new log, and 3 pages o replies to read. I'm subbed, can't wait for the EPIC battle between you and Adam in June :D

Quelly

01-03-2009, 04:09 PM

nice work
discipline and motivation all in there

youve got a kickass helping hand too, i wish i was sponsored by CL too, one of my fave brands of supps.
with such help you cant really afford to fail :)
Huge compliment coming from you man, and no failure here my friend. Moving forward ONLY

Hey Q,

Are you doing anything out of the ordinary with supplementation? By this I mean megadosing, etc. I know PW is a great product. However, I thought that for the CM to effective for aenerobic work you need to have high doses. How do you dose, and when, etc. Like two scoops during cardio, lifting, whatever. Does it help with the lifting as well? I've been looknig at it for awhile and was just curious.
I normally do 1 scoop pw first thing in the morning, then 1 right before training, and 1 right after, and sometimes another...but I normally keep it to 3 scoops...I personally don't think megadosing aminos is a good idea...and I do get a noticeable difference in fatigue buffering with purple wraath vs w/o. I don't know if its the beta alanine, citrulline malate or just the aminos.

I smell a pro card!
smells good doesn't it?

anxious to see what your starting pics look like. Try not to embarrass me too much ok?
about to post em :)

DANG!! I'm out for a few days and E has a new log, and 3 pages o replies to read. I'm subbed, can't wait for the EPIC battle between you and Adam in June :D
things are a moving! glad to have you around

Quelly

01-03-2009, 04:11 PM

http://i4.photobucket.com/albums/y139/PIQUE7719/bXL.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/moe.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/relax-3.jpg

The Solution

01-03-2009, 04:14 PM

Batman got the wings rocking, and a lean frame. With plenty of time left you will be able to shed off the fat that you hold and really bring a nice package to the stage.

Just keep busting your tail bro. You have a lot of potential with the mass you have on your body right now. Keep plucking away.

Hard work + Dieting wins shows.. You have the time, now its up to your work ethic to win you this show.

AllGenetix

01-03-2009, 04:17 PM

shreddin time! this is gonna be epic

Quelly

01-03-2009, 04:29 PM

Saturday January 3rd Day 3

Nick, and Alberto (young9, father flex) came up from the bay area to train with me and todd today, it was great, hit multiple prs and had a good time talking shop and chilling, also refeeding today, I'll update my macros when I finish eating.

Nutrition

2,970 60.1 373.8 236.7

Training

Chest and Back Hypertrophy warm ups excluded

Flat DB Press
100's x 16
100's x 12
100's x 11
nick on the cgb
http://i4.photobucket.com/albums/y139/PIQUE7719/nick-1.jpg

Barbell Row
275 x 12
275 x 11
275 x 10
todd rowin away!
http://i4.photobucket.com/albums/y139/PIQUE7719/todd315.jpg

Incline Bench
205 x 9
195 x 10
185 x 9
berto inclinin
http://i4.photobucket.com/albums/y139/PIQUE7719/incline.jpg
me inclinin
http://i4.photobucket.com/albums/y139/PIQUE7719/helms-1.jpg
todd inclinin
http://i4.photobucket.com/albums/y139/PIQUE7719/beastly.jpg

Lat pulldown
212.5 x 10
212.5 x 9
212.5 x 8

DB Flys
45's x 14
45's x 12
45's x 11
SUPERSET
DB Shrugs
100's x 25
100's x 20
100's x 17

misc

great workout, good times.

Quelly

01-03-2009, 04:41 PM

cawiau

01-03-2009, 04:51 PM

DDDDDAAAAMMMMNNNNNN :eek:

Get the pro card ready, the champ is here :p

Bro, good built and nice lifts! You are going to bring down the HOUSE:cool:

Active247

01-03-2009, 04:54 PM

smells good doesn't it?

http://i4.photobucket.com/albums/y139/PIQUE7719/bXL.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/moe.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/relax-3.jpg

not only does it smell good, but it looks good too.

cawiau

01-03-2009, 04:57 PM

not only does it smell good, but it looks good too.

no homo right :p
:rolleyes:

chuckles_345

01-03-2009, 05:04 PM

I'm subbed, best of luck! From the pics, it looks like you have made lots of improvements in the offseason. Can't wait to see the end result. Since you are using Layne, I'm sure you will be shreaded.

Chuckles

The Solution

01-03-2009, 05:27 PM

Sickkkkkkkk Pictures, you are lucky to train with 2 hard ass workers in Berto and Nick. Good times for sure there man.

With how you talk, I know your work ethic backs up what you preach.
I know there will be a transformation to raise some eyebrows.

Let the magic happen.

Carlito99

01-03-2009, 06:05 PM

Any particular reason you bracket your workouts with PW rather than drinking it intra-workout?

toddbz

01-03-2009, 06:12 PM

That was a good time for sure

You're definitely at a great starting point. This is going to be a lot of fun

AllGenetix

01-03-2009, 07:15 PM

berto looks like an old school bb'er in his sweats and chucks

Quelly

01-03-2009, 11:23 PM

DDDDDAAAAMMMMNNNNNN :eek:

Get the pro card ready, the champ is here :p

Bro, good built and nice lifts! You are going to bring down the HOUSE:cool:
that's the plan!

not only does it smell good, but it looks good too.
but do I look like I smell good...that is the question

no homo right :p
:rolleyes:
no homo? why take the fun out of it? ;)

I'm subbed, best of luck! From the pics, it looks like you have made lots of improvements in the offseason. Can't wait to see the end result. Since you are using Layne, I'm sure you will be shreaded.

Chuckles
Thanks for subbin chief! I'm planning on lines in my butt, stay tuned!

Sickkkkkkkk Pictures, you are lucky to train with 2 hard ass workers in Berto and Nick. Good times for sure there man.

With how you talk, I know your work ethic backs up what you preach.
I know there will be a transformation to raise some eyebrows.

Let the magic happen.
berto and nick are hard work embodied, its awesome to train with kindred spirits

Any particular reason you bracket your workouts with PW rather than drinking it intra-workout?
because the body just can't go through substrate that fast, and I feel no added benefit of taking it intra vs 5 mins pre and post.

That was a good time for sure

You're definitely at a great starting point. This is going to be a lot of fun
oh its already fun bro, I can't wait for the next set of progress pics, until then its just prs and hitting macros :)

berto looks like an old school bb'er in his sweats and chucks
those are actually air maxes....nick got them for berto...isn't that sweet...awwwww

Theworm826

01-03-2009, 11:59 PM

coloBB

01-04-2009, 06:12 AM

Great stuff Eric! From looking at your starting pics from two years ago... you are a whole different animal, back, chest, arms are all up to speed with your wheels! Its been awesome to be able to follow you through your first prep and almost 2 year offseason, now lets go get those mutha phuckin PRO CARDS! Oh... and one day we'll meet on stage :D

CM82682

01-04-2009, 06:54 AM

Crazy session with the boys yesterday. Nothing more motivating then training with a pro when your goal is to be a pro. Nick and Todd are alright too...

FitIron

01-04-2009, 08:48 AM

Hella workout between yourself, Berto, Nick and Todd.

I've seen you on other threads. I did not realize you had a training log as well.

Go get that pro card bro!

Young9

01-04-2009, 08:52 AM

http://i142.photobucket.com/albums/r99/peregrino9/incline2.jpg

Just for you E-MONEY! :D

PS. you owe me a dollar puto

Young NINE out hahahhahaa

cawiau

01-04-2009, 09:06 AM

http://i142.photobucket.com/albums/r99/peregrino9/incline2.jpg

Just for you E-MONEY! :D

PS. you owe me a dollar puto

Young NINE out hahahhahaa

Bro, you had to zone for that :p
Isn't that bertho??? :rolleyes:

FitIron

01-04-2009, 09:32 AM

http://i142.photobucket.com/albums/r99/peregrino9/incline2.jpg

Just for you E-MONEY! :D

PS. you owe me a dollar puto

Young NINE out hahahhahaa

LMFAO!!!

Quelly

01-04-2009, 09:37 AM

you should post some comparison side by sides from your last comp prep if you got em haha. But looking great man, I've never followed a competition prep before, so I'm hoping to learn a few things, you do a good job giving details of what you're doing, which is the main reason I like your journal haha. Can't wiat to see the transformation
I will def do that as I get more pics, good idea!

Great stuff Eric! From looking at your starting pics from two years ago... you are a whole different animal, back, chest, arms are all up to speed with your wheels! Its been awesome to be able to follow you through your first prep and almost 2 year offseason, now lets go get those mutha phuckin PRO CARDS! Oh... and one day we'll meet on stage :D
I better look like a different dude after 600 days of bustin my ass! and yeah I'd love to compete with you....but I'd feel bad whippin yo ass ;)

Crazy session with the boys yesterday. Nothing more motivating then training with a pro when your goal is to be a pro. Nick and Todd are alright too...
yeah it was a great session...and who and who? jp nick and todd lol

Hella workout between yourself, Berto, Nick and Todd.

I've seen you on other threads. I did not realize you had a training log as well.

Go get that pro card bro!
your not from cali so its ok you don't know "hella" is an adverb not an adjective, but thanks for the sentiment anyway homie ;) Glad to have you along!

http://i142.photobucket.com/albums/r99/peregrino9/incline2.jpg

Just for you E-MONEY! :D

PS. you owe me a dollar puto

Young NINE out hahahhahaa
WNBF pro junk right there

and you owe me my keys....we're even lol

FATHER FLEX

01-04-2009, 10:08 AM

Didn't even pull down the pants yesterday either. :D Just my luck eh. LOL

cawiau

01-04-2009, 02:05 PM

Didn't even pull down the pants yesterday either. :D Just my luck eh. LOL

LOL :D

The Solution

01-04-2009, 02:40 PM

Just for you E-MONEY! :D

PS. you owe me a dollar puto

Young NINE out hahahhahaa

Your something else Nick ;) you really are

Quelly

01-04-2009, 02:56 PM

Sunday January 4th Day 4

Worked out this morning with Todd and my wife and had a really good leg workout, looking forward to a relaxed sunday, just gotta get back to some of my clients, but besides that I'm chilling.

Nutrition

2,541 60.0 247.2 258.8

Training

Legs, warm ups excluded

Squat
345 x 5
345 x 5
345 x 5

GHR
BW x 5 form was not so hot, ass sticking in the air, hammies not straight at bottom
BW x 2 +3 assisted...WOW good form is harder lol
BW x 1 +4 assisted

Leg Extension
stack x 20
stack x 15
stack x 12

Standing Hamstring Curl
96.6 x 12 form began to fall apart at end
80 x 10
70 x 10

Standing Calf Raise
340 x 12
360 x 10
360 x 8

Donkey Calf Raise
190 x 25
190 x 23
190 x 20

Seated Calf Raise, these were harder, we normally do them second not third...
3plate +25 x 12
3plate +25 x 10
3plate +25 x 10

misc

pretty good workout, squats didn't have the speed I wanted them too, lower back is a little tight, but it was aight.

cawiau

01-04-2009, 03:04 PM

Nice leg workout bro! Built those three trunks! :D

AllGenetix

01-04-2009, 03:28 PM

Sunday January 4th Day 4

Worked out this morning with Todd and my wife and had a really good leg workout, looking forward to a relaxed sunday, just gotta get back to some of my clients, but besides that I'm chilling.

Nutrition

2 meals in, goal: 65 250 260, will update with actual macros when done eating

Training

Legs, warm ups excluded

Squat
345 x 5
345 x 5
345 x 5

GHR
BW x 5 form was not so hot, ass sticking in the air, hammies not straight at bottom
BW x 2 +3 assisted...WOW good form is harder lol
BW x 1 +4 assisted

Leg Extension
stack x 20
stack x 15
stack x 12

Standing Hamstring Curl
96.6 x 12 form began to fall apart at end
80 x 10
70 x 10

Standing Calf Raise
340 x 12
360 x 10
360 x 8

Donkey Calf Raise
190 x 25
190 x 23
190 x 20

Seated Calf Raise, these were harder, we normally do them second not third...
3plate +25 x 12
3plate +25 x 10
3plate +25 x 10

misc

pretty good workout, squats didn't have the speed I wanted them too, lower back is a little tight, but it was aight.

bump for ya, solid squattin

coloBB

01-04-2009, 04:40 PM

very nice workout my man!

Squizzzer

01-04-2009, 04:47 PM

had i not hurt myself...i'd be squatting pretty similar weights...

there's your motivation for today...lol

Quelly

01-04-2009, 04:50 PM

Nice leg workout bro! Built those three trunks! :D
thanks bro

bump for ya, solid squattin
need to get it solider come february if I want to take berto's spot in the powerlifitng ranks :)

very nice workout my man!
thanks broseph

had i not hurt myself...i'd be squatting pretty similar weights...

there's your motivation for today...lol
well....all I'm doing today is chillin....I'll save this motivation for next sunday lol

haiz69

01-04-2009, 06:59 PM

In! Can't wait to see you tear up the stage.

FATHER FLEX

01-05-2009, 12:12 AM

need to get it solider come february if I want to take berto's spot in the powerlifitng ranks :)

http://i4.photobucket.com/albums/y139/PIQUE7719/l_73109c05062249ea430cacf978f8bdfc.jpg

Quelly

01-05-2009, 01:00 AM

In! Can't wait to see you tear up the stage.

http://i4.photobucket.com/albums/y139/PIQUE7719/l_73109c05062249ea430cacf978f8bdfc.jpg

I'll see your squat and raise you a deadlift with a "I'm trying to poop" face

http://i423.photobucket.com/albums/pp315/ericrhelms/poopindeadlift.jpg

The Solution

01-05-2009, 02:32 AM

How recent is that DL picture? You got some Trunks for legs man.

bryce126

01-05-2009, 05:46 AM

im in big guy, when's your show?

edit: holy shhhh i just checked I'll be seeing you on the Capital City stage! You wanna do the Seattle show too three weeks later? road trip?

Young9

01-05-2009, 08:48 AM

Your something else Nick ;) you really are

Im a special breed!:cool:

Sorry E bout takin the keys, when we pulled up to ClubSport the other night, we were lookin for Bertos keys and I realized I had yours in my pantalones pocket and was like ''Aww Shiiiet" I felt pretty bad:(

toddbz

01-05-2009, 09:12 AM

Im a special breed!:cool:

Sorry E bout takin the keys, when we pulled up to ClubSport the other night, we were lookin for Bertos keys and I realized I had yours in my pantalones pocket and was like ''Aww Shiiiet" I felt pretty bad:(

I told Sarah that story...she just laughed and said 'how do these guys do that kinds of stuff all the time?'
HEHE

thebasil

01-05-2009, 09:30 AM

those pics are awesome

cawiau

01-05-2009, 09:49 AM

http://i4.photobucket.com/albums/y139/PIQUE7719/l_73109c05062249ea430cacf978f8bdfc.jpg

I'll see your squat and raise you a deadlift with a "I'm trying to poop" face

http://i423.photobucket.com/albums/pp315/ericrhelms/poopindeadlift.jpg

BEAST !!!

thom2355

01-05-2009, 05:20 PM

http://i4.photobucket.com/albums/y139/PIQUE7719/l_73109c05062249ea430cacf978f8bdfc.jpg

PL Squats sans Monolift is tough! I hate when they make you walk it back.

Solid leg day Q. I feel ya on the toughness of the GHR. I can only get a couple with good form and the rest are just ugly. When done proper, they are a very humbling excercise.

stayfit2008

01-05-2009, 05:38 PM

Quelly is in da House!!

Quelly

01-05-2009, 06:18 PM

How recent is that DL picture? You got some Trunks for legs man.
that was october 07 I believe and thanks amigo!

im in big guy, when's your show?

edit: holy shhhh i just checked I'll be seeing you on the Capital City stage! You wanna do the Seattle show too three weeks later? road trip?
I don't plan on still being an amateur...:) but if necessary....hellz yah!

Im a special breed!:cool:

Sorry E bout takin the keys, when we pulled up to ClubSport the other night, we were lookin for Bertos keys and I realized I had yours in my pantalones pocket and was like ''Aww Shiiiet" I felt pretty bad:(
don't even worry, didn't effect my life AT ALL, i had a spare and berto dropped them off the next morning and saw edith, its all good....and I had quite a laugh

I told Sarah that story...she just laughed and said 'how do these guys do that kinds of stuff all the time?'
HEHE
when berto and nick comes to visit...someone won't have their keys at some point

those pics are awesome
thanks bud

BEAST !!!
working on it, plan on increasing the beastage come february

PL Squats sans Monolift is tough! I hate when they make you walk it back.

Solid leg day Q. I feel ya on the toughness of the GHR. I can only get a couple with good form and the rest are just ugly. When done proper, they are a very humbling excercise.
I've never had the pleasure of squatting out of monolift, but it sounds nice, and mos def on the GHRs...tough sombeatches

Quelly is in da House!!
Mac daddy make ya jump jump?

bryce126

01-05-2009, 06:27 PM

that was october 07 I believe and thanks amigo!

I don't plan on still being an amateur...:) but if necessary....hellz yah!

haha then we'll be duking it out for that card! this town aint big enough for the two of us!

Quelly

01-05-2009, 06:50 PM

haha then we'll be duking it out for that card! this town aint big enough for the two of us!

you might wanna pick a different year to compete brother ;)

no but seriously....all we can do is bring our best package, and I hope every competitor is able to do this, it just brings more credibility to the sport, makes a win and a pro card mean that much more, and anyway....there's nothing I can do to beat anyone else outside of my own self...I can pose better, get better color, train hard, diet perfect...but you never really "beat" anyone else in this sport. I hope we both show up at our best...that is all :) I'll be here to support you throughout bro.

bryce126

01-05-2009, 07:00 PM

you might wanna pick a different year to compete brother ;)

no but seriously....all we can do is bring our best package, and I hope every competitor is able to do this, it just brings more credibility to the sport, makes a win and a pro card mean that much more, and anyway....there's nothing I can do to beat anyone else outside of my own self...I can pose better, get better color, train hard, diet perfect...but you never really "beat" anyone else in this sport. I hope we both show up at our best...that is all :) I'll be here to support you throughout bro.

and i'm doing the same for you...the only person i can beat is myself. i've heard it say that you just have to show the judges that you deserve it.

in either case, i completely agree with you, and i'm excited to see you there, and am with you the whole way there. this only gives me motivation to train harder ;)

cawiau

01-05-2009, 09:34 PM

all we can do is bring our best package.

And I bet it will be a nice package! :p

Quelly

01-05-2009, 10:02 PM

and i'm doing the same for you...the only person i can beat is myself. i've heard it say that you just have to show the judges that you deserve it.

in either case, i completely agree with you, and i'm excited to see you there, and am with you the whole way there. this only gives me motivation to train harder ;)
WORD
just don't ask me for any advices ;)

nice package! :p
that's what she said...

cawiau

01-05-2009, 10:09 PM

that's what she said...

Thank God I am black or I would be envious right now :p
:rolleyes:
:cool:

Quelly

01-05-2009, 10:11 PM

Monday January 5th Day 5

So I realized I haven't talked at all about my weight and what's going on there...SO, I started at 213.5 the day before I started my diet...bit o holiday bloat...and holiday fat lol....that was wednesday....by saturday, I weighed 209 on the dot lol...so yeah, bit of bloat and a chunk of fat...as of this morning I was 208.2. Pretty neat. Great workout, still loving not stuffing my face. HIIT tomorrow....gonna be brutal, and productive.

Nutrition

2,570 62.8 247.5 256.8

Training

Shoulders and Arms Hypertrophy, warm ups excluded

DB Seated Press
80's x 10 equals pr
80's x 8 second set pr
75's x 8

Right Arm Seated Arnold Press
55 x 10
60 x 10
60 x 8

Cable Lateral Raises
40 x 10
36.66 x 12
33.33 x 10

FreeMotion Rear Delt Row
50 x 12 too light
70 x 12
70 x 10

Tricep Pushdowns
200 x 8
190 x 9
180 x 10

Close Grip Bench Press
225 x 8
225 x 8
225 x 8 w/spot

EZ Bar French Press
25/side x 12
25/side x 10
25/side x 10

Standing Alternating DB Curl, loose form
60's x 8
55's x 8
50's x 8

Reverse Grip EZ Bar Curls
25/side x 10
25/side x 10
25/side x 8

misc

pretty awesome workout, very good pump, oh and berto those oatmeal packets you left are delicious....and gone...thanks :)

Quelly

01-05-2009, 10:12 PM

Thank God I am black or I would be envious right now :p
:rolleyes:
:cool:

HIYOOOOOO!!!

cawiau

01-05-2009, 10:13 PM

pretty awesome workout, very good pump

Nice workout bro and good job on the current lost!
Kick ass with the HIIT!

The Solution

01-06-2009, 02:51 AM

Volume
Huge Numbers

I think I missed about 5 things because I had to scroll up and down the page a few too many times ;)

Great stuff dude, lets keep this train rolling along.

Salaam86

01-06-2009, 05:44 AM

strong ass curling and great job on the weight loss so far. Man its still a trip seeing how low your calories are right now, I always expect to see "2 meals left" written next to your macros after I read the thing.

liftjunkie06

01-06-2009, 06:02 AM

Solid volume and weights man. And congrats on the fast drop in weight. Its nice to see things move quickyl for awhile.

Young9

01-06-2009, 06:52 AM

did you eat the oatmeal packets or did you drink them?

Rigit23

01-06-2009, 07:23 AM

very nice workout man! Those curls are really strong :eek:

cawiau

01-06-2009, 07:35 AM

did you eat the oatmeal packets or did you drink them?

I wonder:rolleyes:
:p

The_Animal11

01-06-2009, 08:50 AM

i have been on the lookout for this journal for a while now! took cawiau postin it up for me to find it!

sooo subbed for this. its time for controlled labs to be sponsorin another natural pro!

toddbz

01-06-2009, 09:35 AM

My triceps feels like they're hanging off my arms today HEHE

Still working on the present for a certain you know who Pro latino guy.
I think it may work though ;)

Quelly

01-06-2009, 11:35 AM

Nice workout bro and good job on the current lost!
Kick ass with the HIIT!
thanks chief, and its the other way around with the HIIT lol

Volume
Huge Numbers

I think I missed about 5 things because I had to scroll up and down the page a few too many times ;)

Great stuff dude, lets keep this train rolling along.
mofuggin choo choo mofugga (that's the mofuggin train rolling along)

strong ass curling and great job on the weight loss so far. Man its still a trip seeing how low your calories are right now, I always expect to see "2 meals left" written next to your macros after I read the thing.
so far it doesnt bother me, so far its still a relief to only eat 2600-3000 calories (depending on whether refeed or no) probably gonna change in a month or two, but hey I'm not worried....I already went through dieting on 1700kcals and doing 2 a day cardio and 1 a day weights with no off days...this is easy!

Solid volume and weights man. And congrats on the fast drop in weight. Its nice to see things move quickyl for awhile.
thanks bro, and yeah I'm thinking I'll be close to 200 on the dot by the 4 week in mark if not under, and then it might slow down...but its possible I won't have to drop calories anymore...

did you eat the oatmeal packets or did you drink them?
hahaha, not pullin anymore of that isshhh now, keeping the belly full, I ate them beatches

very nice workout man! Those curls are really strong :eek:
I've curled more strictly...keep that in mind but thanks lol

i have been on the lookout for this journal for a while now! took cawiau postin it up for me to find it!

sooo subbed for this. its time for controlled labs to be sponsorin another natural pro!
thanks for joining! and yeah I plan on joining Rich, he's set the bar high winning his class at naturalmania!

My triceps feels like they're hanging off my arms today HEHE

Still working on the present for a certain you know who Pro latino guy.
I think it may work though ;)
that sounds like good news....BE AFRAID BERTO!!! lol

Young9

01-06-2009, 11:53 AM

My triceps feels like they're hanging off my arms today HEHE

Still working on the present for a certain you know who Pro latino guy.
I think it may work though ;)

dude this present aint even for me and Im hella curious! :confused:

The_Animal11

01-06-2009, 12:46 PM

thanks for joining! and yeah I plan on joining Rich, he's set the bar high winning his class at naturalmania!

tell me about it! im expectin you to be joinin him really soon!

cawiau

01-06-2009, 03:21 PM

i have been on the lookout for this journal for a while now! took cawiau postin it up for me to find it!

Happy I could help :p

thanks chief, and its the other way around with the HIIT lol

I got to agree with that one ;)

Quelly

01-06-2009, 04:24 PM

dude this present aint even for me and Im hella curious! :confused:
you gonna be jealous!

tell me about it! im expectin you to be joinin him really soon!
really soon like...in july ;)

Happy I could help :p

I got to agree with that one ;)
yeah...hiit tonight will be done on the elliptical...not sure whether that's gonna be harder or easier than the bike...but either way...@ interval 8 I'll be dying lol

Squizzzer

01-06-2009, 04:26 PM

yeah...hiit tonight will be done on the elliptical...not sure whether that's gonna be harder or easier than the bike...but either way...@ interval 8 I'll be dying lol

i did elliptical today...and to me its easier than bike...

Quelly

01-06-2009, 04:27 PM

i did elliptical today...and to me its easier than bike...

sweet!

Carlito99

01-06-2009, 04:29 PM

For me, the bike makes the legs hurt more but the elliptical makes the lungs hurt more... Both suck :p

The Solution

01-06-2009, 04:30 PM

Bike > Elliptical IMO

Quelly

01-06-2009, 04:30 PM

For me, the bike makes the legs hurt more but the elliptical makes the lungs hurt more... Both suck :p

hmmm...that's why I chose the bike...I prefer leg burning over lungs lol....not that it mattered after a certain point....

Carlito99

01-06-2009, 04:33 PM

hmmm...that's why I chose the bike...I prefer leg burning over lungs lol....not that it mattered after a certain point....

lol yea

It's always good to vary it up a little though!

stayfit2008

01-06-2009, 04:43 PM

recumbant bike,..HIT,..I havnt seen veins as crazy as I do after a HIT session on the recumbant bike!

cawiau

01-06-2009, 04:57 PM

HIIT on the elliptical....need to try that ;)

AllGenetix

01-06-2009, 05:08 PM

Hill sprints for leg striatuons!

liftjunkie06

01-06-2009, 05:44 PM

HIIT on the elliptical....need to try that ;)

It will kick your ass. Literally. I love HIIT intervals on the elliptical.

cawiau

01-06-2009, 06:02 PM

It will kick your ass. Literally. I love HIIT intervals on the elliptical.

Going tonight :p

AllGenetix

01-06-2009, 06:24 PM

elliptical = more hip dominant due to the elliptical type nature of the movement.

bike = quad dominant due to biomechanics and pelvic tilt.

hill sprints = total leg shredder.

Quelly

01-06-2009, 06:25 PM

lol yea

It's always good to vary it up a little though!

recumbant bike,..HIT,..I havnt seen veins as crazy as I do after a HIT session on the recumbant bike!

HIIT on the elliptical....need to try that ;)

Hill sprints for leg striatuons!

It will kick your ass. Literally. I love HIIT intervals on the elliptical.

Going tonight :p

all this hiit talk is making me nautious...I might try the recumbant....I see that being hard to really push on, I mean the standing bike you've got to push pretty hard...but it probably wouldnt be as hard on my hip flexor....might try the recumbant at some point...but tonight....elliptical

Theworm826

01-06-2009, 07:13 PM

HIIT on a StairMaster, going down, that would be fun to see. Unless you fell, then you would fall FOREVER!

cawiau

01-06-2009, 08:30 PM

For me, the bike makes the legs hurt more but the elliptical makes the lungs hurt more... Both suck :p

Bro you did not lie :p
My lungs were hurting, my dinner wanted to travel back up!

I LOVED IT :cool:

HIIT on a StairMaster, going down, that would be fun to see. Unless you fell, then you would fall FOREVER!

That would be a sight to see...as long I am not the one falling :p

Quelly

01-06-2009, 09:58 PM

Quelly

01-06-2009, 10:14 PM

Tuesday January 6th Day 6

So...I did HIIT on the Arc Trainer tonight, for those of you who aren't familiar, its pretty much a wider stance elliptical with more of horizontal and less vertical movement...I figured, hey....the bike was ridiculously brutal doing 15 intervals last week, legs were white hot, dripping sweat, couldn't breathe...and that was at interval 12, pretty much willed myself to finish last week.
tonight on the Arc Trainer...legs also got white hot around 12....but I couldn't breathe around interval 8.
For the record, back in the day 10 intervals used to kill me....and I haven't done interval cardio in a few months until my first time last week on the bike. So yeah...15 intervals is brutal no matter what you do, but I'll take the insane leg pain of the bike last week over feeling like I was passing out and checking to see if there was blood in my phlegm on the arc trainer tonight any day (no exaggeration, ask todd).
BUT felt awesome afterwards having done that kinda work. LEAN AND MEAN BABY (and tired as phuck lol)

Nutrition

2,589 62.8 245.5 260.2

Training

HIIT, stretching

HIIT on the Cybex Arc Trainer
5 minute warm up
Resistance 15

15 intervals
Resistance 15/50, last 2 intervals todd told me to drop resistance because I was slowing down...I didn't even know, so last two were 15/40

10 minute cool down on treadmill
first 3 minutes speed 2, next 3 minutes speed 2.5, last 4 minutes speed 3

15 minutes stretching

misc

I can already feel my reptile brain protecting today's trauma and repressing the memory of HIIT, and I now I am focusing on tomorrow's upper power and refeed....why did I log today, I don't remember working out....;)

AllGenetix

01-06-2009, 10:39 PM

im lost, so did you do it on the bike, elliptical or arc trainer? lol

Quelly

01-06-2009, 10:45 PM

im lost, so did you do it on the bike, elliptical or arc trainer? lol

lol my bad...I edited my post to make it more clear...no glucose in brain

AllGenetix

01-06-2009, 10:47 PM

gotcha. elliptical/arc trainer ftw....ima do me some HIIT on there tomorrow for ya. i gotta feel this said "pain"

themills

01-07-2009, 12:27 AM

I'll take the insane leg pain of the bike last week over feeling like I was passing out and checking to see if there was blood in my phlegm on the arc trainer tonight any day (no exaggeration, ask todd).

Holy **** I peed a lil bit laughing so hard at picturing your face..."like hey man is there blood... am I dying...."

I have only ever done hiit on an elliptical... despite people looking at me like I am crazy every 45 seconds.. oh and almost slipping off in front of people is fun to... its easier to dish out than to assign eh!?!??! :D

billfinkbiner

01-07-2009, 01:22 AM

Yeah I've done Todd's Arc Trainer HIIT. It keeps your heart rate ELEVATED. Oddly enough I like it over the bike, because it doesn't have the severe lactic acid cramping I get on the bike.

Either way if it doesn't make you feel like you're about to die, you're not doing it right.

coloBB

01-07-2009, 03:16 AM

good job on that Hiit man.... Those arc trainers are brutal, I remember when they first came out about 4 or 5 years ago, people at my gym would fight to get on them... and now they collect dust. lol... How are you feeling on that diet of yours amigo? Oh and your first weigh in should be soon, interested to see how many LB's you have lost!

The Solution

01-07-2009, 03:24 AM

Way to get me amped to rock out some HIIT right now.
If your still alive, and barley moving/breathing, you know something is good.

tvicemanXXL

01-07-2009, 06:01 AM

liftjunkie06

01-07-2009, 06:08 AM

Young9

01-07-2009, 07:50 AM

Arc Trainer HIIT FTW!
just do some crossfit and youll be good for your whole month of cardio lol

YOUNG 9 OUT!

toddbz

01-07-2009, 08:43 AM

cawiau

01-07-2009, 08:45 AM

everyone who said the elliptical is a good piece of equipment to do hiit on...smack yourselves

I haven't felt that awful since high school track practice on hard days for the 400m and during basic training.

Bike FTS (For The Survive)

Come on, admit it ...you liked it a little! ;)

Wednesday January 6th Day 6
misc

I can already feel my reptile brain protecting today's trauma and repressing the memory of HIIT, and I now I am focusing on tomorrow's upper power and refeed....why did I log today, I don't remember working out....;)

Good job on the HIIT bro, you mean business!

Way to get me amped to rock out some HIIT right now.
If your still alive, and barley moving/breathing, you know something is good.

LOL :D

Same thing happens here. Going, going steady, then crank it up and max out that thing. People in my office gym are always like WTF is wrong with that guy? I hit 300 rpm and it feels like that thing is going to take off. Then, back down for 45 seconds, then WHAM! I love it. And hate it. But I love it. OK not really.

Make up your mind already :rolleyes:

The_Animal11

01-07-2009, 10:03 AM

spinning bike HIIT FTW!

Squizzzer

01-07-2009, 10:12 AM

E's going to love those bike seats. 'Todd it feels like there's a 2x4 up my arshe' ;)

we all know how much eric loves that feeling...

but yeah...the good bikes for spinning classes are pretty awesome

FATHER FLEX

01-07-2009, 10:40 AM

Nobody made you go the ARC, you only have yourself to blame. :D Doesn't help that the pro cyclist next to you is constantly challenging your manhood the whole time. :D LOL

Awesome session bro. Though you probably don't know what I am talking about now.

healthybodies

01-07-2009, 10:44 AM

Hey E. Just thought I would let you know I just got an e-mail from Leroy Perry. The WNBF US Pro Cup will be in Sac September 26th. You gonna be there or what ;)

cawiau

01-07-2009, 04:42 PM

Nobody made you go the ARC, you only have yourself to blame. :D Doesn't help that the pro cyclist next to you is constantly challenging your manhood the whole time. :D LOL

LOL! :D
Guy got to protect his manhood :p

Quelly

01-07-2009, 06:20 PM

Holy **** I peed a lil bit laughing so hard at picturing your face..."like hey man is there blood... am I dying...."

I have only ever done hiit on an elliptical... despite people looking at me like I am crazy every 45 seconds.. oh and almost slipping off in front of people is fun to... its easier to dish out than to assign eh!?!??! :D
1: arc trainer is harder than the elliptical, I did hiit on the elliptical for a while in 07...for some reason arc is harder
2: you've never done 15 intervals yet, I just give you 10
3: watch your back lol

Yeah I've done Todd's Arc Trainer HIIT. It keeps your heart rate ELEVATED. Oddly enough I like it over the bike, because it doesn't have the severe lactic acid cramping I get on the bike.

Either way if it doesn't make you feel like you're about to die, you're not doing it right.
well I guess i did it right

good job on that Hiit man.... Those arc trainers are brutal, I remember when they first came out about 4 or 5 years ago, people at my gym would fight to get on them... and now they collect dust. lol... How are you feeling on that diet of yours amigo? Oh and your first weigh in should be soon, interested to see how many LB's you have lost!
I feel great, and I weighed in at 206.4 this morning lol...BYE GLYCOGEN SAID HIIT! started at 213.5 on the first lol.

Way to get me amped to rock out some HIIT right now.
If your still alive, and barley moving/breathing, you know something is good.
then things are good

Arc Trainer HIIT FTW!
just do some crossfit and youll be good for your whole month of cardio lol

YOUNG 9 OUT!
yous a fool...and true about crossfit

Yep no exageration. To be expected really. 15 is a bunch.
A traditional elliptical seems to have far more gryoscopic movement. The arc trainer is more like running up steps (I tend to set the incline a bit higher). The elliptical also seems to have a extremely short stride. Which is one of the reasons I believe it tortures your lower back.

I may see if we can get into the group exercise room where they have 'real' stationary bikes to do HIIT on them. They're far more ergonomically correct, which should help ease the tension off the hips a bit...plus you can stand up if you like. E's going to love those bike seats. 'Todd it feels like there's a 2x4 up my arshe' ;)
well at least I get the feeling of a 2x4 in my bum, its not all bad lol

Come on, admit it ...you liked it a little! ;)

No. No I did not.

we all know how much eric loves that feeling...

yeah and I never got that feeling from your small manhood...I mean...we're straight

Nobody made you go the ARC, you only have yourself to blame.
Don't you have food poisoning? don't you have some puking to do?

Hey E. Just thought I would let you know I just got an e-mail from Leroy Perry. The WNBF US Pro Cup will be in Sac September 26th. You gonna be there or what ;)
WHAAAT!? Its not novemeber anymore! PHEW...that would have been a while to hold conditioning...is it still pro am or just pro now?

The Solution

01-07-2009, 06:31 PM

Wuts going on up in here big man?

Squizzzer

01-07-2009, 07:01 PM

yeah and I never got that feeling from your small manhood...I mean...we're straight

hey...at least there weren't any splinters...err...well there wouldn't be if we did...um...

...i like boobies?

Quelly

01-07-2009, 07:10 PM

Wuts going on up in here big man?

mostly people posting forum messages

Quelly

01-07-2009, 07:10 PM

hey...at least there weren't any splinters...err...well there wouldn't be if we did...um...

...i like boobies?

lol

FATHER FLEX

01-07-2009, 08:12 PM

mostly people posting forum messages

LOL I think he mean when do we take off our shirts and the Quagmire head bobble thing. :D When?

cawiau

01-07-2009, 08:43 PM

You guys crack me up :D

AllGenetix

01-07-2009, 08:48 PM

LOL I think he mean when do we take off our shirts and the Quagmire head bobble thing. :D When?
giggety giggety

The_Animal11

01-07-2009, 09:06 PM

yeah and I never got that feeling from your small manhood...I mean...we're straight

giggety giggety

ha. look what i did with quoting.

cawiau

01-07-2009, 09:19 PM

ha. look what i did with quoting.

:p

:D

Quelly

01-07-2009, 10:13 PM

Wednesday January 7th Day 7

Had a great upper power workout today, hit some prs, and enjoyed my refeed, so far everything is going really smoothly. Gonna take bench out of the rotation a bit after this last pr and work some incline bench and flat dumbells for a while and then come back and work on some doubles with bench.

Nutrition

2,958 58.0 370.5 238.6

Training

Upper Power, Calves warm ups excluded

Bench Press
300 x 3 w/spot pressed towards my face a bit on 3 and lost it
300 x 3 THERE WE GO!!!! PR
275 x 5

Lat Pulldown, this thing is insanely heavy, so the #'s don't mean much....
200 (stack) x 3 x 5

DB Seated Press
85 x 3 x 5

Cable Row
250 x 3 x 5

R Arm Lateral Raise to Front Raise and back
25 x 5 x 6

Seated Cable Calf Raise
140 x 20
130 x 20
120 x 20
110 x 20
100 x 20 ON FIRE!!!!

misc

I am fricking stocked about hitting that 300 for a triple :) next is 3 plates for a double!

AllGenetix

01-07-2009, 10:25 PM

PRs while dieting. you human?

FATHER FLEX

01-07-2009, 10:27 PM

That bench of late! So no more Bench after this week? Bringing it back maybe February and build it up from there?

Smooth bro...freaking smooth. :cool:

cawiau

01-07-2009, 10:29 PM

I am fricking stocked about hitting that 300 for a triple :) next is 3 plates for a double!

Damn....BEAST!!! :D
So envious right now :o

Quelly

01-07-2009, 10:43 PM

PRs while dieting. you human?
its been 7 days lol...I'll be hitting prs for a few more months! just gotta train right!

That bench of late! So no more Bench after this week? Bringing it back maybe February and build it up from there?

Smooth bro...freaking smooth. :cool:
that's the plan, I'd love to hit 320+ at the meet

Damn....BEAST!!! :D
So envious right now :o
this from the man squatting over 500lbs!

cawiau

01-07-2009, 10:47 PM

this from the man squatting over 500lbs!

yeah and extremely weak when it comes to chest :o
So ashamed :o

Quelly

01-07-2009, 10:49 PM

yeah and extremely weak when it comes to chest :o
So ashamed :o

hey...you can always get stronger....

cawiau

01-07-2009, 11:13 PM

hey...you can always get stronger....

I am all ears!
Care to share!!!

Quelly

01-07-2009, 11:19 PM

I am all ears!
Care to share!!!

Bro you know you can get stronger! you weren't born able to squat 515 or press the 100's!

cawiau

01-07-2009, 11:26 PM

Bro you know you can get stronger! you weren't born able to squat 515 or press the 100's!

Come on brother, need something more solid than that :p

Quelly

01-08-2009, 12:03 AM

Come on brother, need something more solid than that :p

lol

ok, here's a good progression that has worked for me...

take your target lift you want to get stronger on, start about 15lbs lighter than what you know you can do with it for 5 reps, and do a 3 x 5 with that weight one day a week, and then a regular 3 x 10 with it on another day of the week, stay short of failure on the 3 x 10. Add 5lbs a week to the "heavy" day and try to add a rep or two or a little bit of weight here and there on the "lighter" day but still staying a rep shy of failure. On the fourth week you should be going for a new 5RM...make sure on the heavy day you are starting with the target exercise...boom, new pr...
Then, I take a week off of doing that exercise and focus on accessory work for it...so for deads for example...reverse hypers, pull throughs, titanics, glute ham raises, good mornings....and then come back to the exercise and follow the same format except with triples, ending with a new 3RM, then take another week off working on accessory work, and then start over with doubles, but this time maybe start 20lbs lighter to get another week in, since doubles are harder to move up...keep cycling in different exercises. You will notice your "lighter" days are also moving up in weight too....

healthybodies

01-08-2009, 05:26 AM

WHAAAT!? Its not novemeber anymore! PHEW...that would have been a while to hold conditioning...is it still pro am or just pro now?

Last we talked, Pro/AM, we supposed to talk this week so when I know, you'll know!!

The_Animal11

01-08-2009, 08:27 AM

lol

ok, here's a good progression that has worked for me...

take your target lift you want to get stronger on, start about 15lbs lighter than what you know you can do with it for 5 reps, and do a 3 x 5 with that weight one day a week, and then a regular 3 x 10 with it on another day of the week, stay short of failure on the 3 x 10. Add 5lbs a week to the "heavy" day and try to add a rep or two or a little bit of weight here and there on the "lighter" day but still staying a rep shy of failure. On the fourth week you should be going for a new 5RM...make sure on the heavy day you are starting with the target exercise...boom, new pr...
Then, I take a week off of doing that exercise and focus on accessory work for it...so for deads for example...reverse hypers, pull throughs, titanics, glute ham raises, good mornings....and then come back to the exercise and follow the same format except with triples, ending with a new 3RM, then take another week off working on accessory work, and then start over with doubles, but this time maybe start 20lbs lighter to get another week in, since doubles are harder to move up...keep cycling in different exercises. You will notice your "lighter" days are also moving up in weight too....

thats really similar to what i did on my old split, except i based the power days off %ages of the new PR. so i started at like 60%, then the next week 70%, and so on until i worked my way up to the new goal PR on 100% day.

Young9

01-08-2009, 08:45 AM

great explanation on the progression method! that SHHH works!
awesome PR yesterday on that Bench bro and 315 for 2 is all you!

cawiau

01-08-2009, 09:13 AM

lol

ok, here's a good progression that has worked for me...

take your target lift you want to get stronger on, start about 15lbs lighter than what you know you can do with it for 5 reps, and do a 3 x 5 with that weight one day a week, and then a regular 3 x 10 with it on another day of the week, stay short of failure on the 3 x 10. Add 5lbs a week to the "heavy" day and try to add a rep or two or a little bit of weight here and there on the "lighter" day but still staying a rep shy of failure. On the fourth week you should be going for a new 5RM...make sure on the heavy day you are starting with the target exercise...boom, new pr...
Then, I take a week off of doing that exercise and focus on accessory work for it...so for deads for example...reverse hypers, pull throughs, titanics, glute ham raises, good mornings....and then come back to the exercise and follow the same format except with triples, ending with a new 3RM, then take another week off working on accessory work, and then start over with doubles, but this time maybe start 20lbs lighter to get another week in, since doubles are harder to move up...keep cycling in different exercises. You will notice your "lighter" days are also moving up in weight too....

Thanks bro, that is what I was talking about :p
You rock :D

toddbz

01-08-2009, 10:01 AM

Nobody made you go the ARC, you only have yourself to blame. :D Doesn't help that the pro cyclist next to you is constantly challenging your manhood the whole time. :D LOL

I was easy on him this time...cause it was hard for me to ;)

well at least I get the feeling of a 2x4 in my bum, its not all bad lol

It's not that bad...that's what she said!! HEHE

Last we talked, Pro/AM, we supposed to talk this week so when I know, you'll know!!

Wouldn't really make sence to make the first go round a pro only show. Shoot even the natty Oly is a pro/am.
More contestants=good for spectators

FATHER FLEX

01-08-2009, 10:06 AM

Sounds like everything is going smooth with the PRO/AM show! :) That's great news for Eric.

Angela got the nod from Charlie to! Would you gentleman be so kind trample her over a HIIT session?

Quelly

01-08-2009, 10:36 AM

Last we talked, Pro/AM, we supposed to talk this week so when I know, you'll know!!
you da man...cant tell you how stoked i am that its september :)

thats really similar to what i did on my old split, except i based the power days off %ages of the new PR. so i started at like 60%, then the next week 70%, and so on until i worked my way up to the new goal PR on 100% day.
another way to do it, same principle, **** does work

great explanation on the progression method! that SHHH works!
awesome PR yesterday on that Bench bro and 315 for 2 is all you!
yup, imma start with 295, and go from there.

Thanks bro, that is what I was talking about :p
You rock :D
glad I could help

I was easy on him this time...cause it was hard for me to ;)

It's not that bad...that's what she said!! HEHE

Wouldn't really make sence to make the first go round a pro only show. Shoot even the natty Oly is a pro/am.
More contestants=good for spectators
hard as hell....get me bike shorts....and yeah that would be smart, a lot of pro shows have amateur shows attached

Sounds like everything is going smooth with the PRO/AM show! :) That's great news for Eric.

Angela got the nod from Charlie to! Would you gentleman be so kind trample her over a HIIT session?
pm me her phone number, or call her and give her my phone number and we'll work it out :)

cawiau

01-08-2009, 10:45 AM

It's not that bad...that's what she said!! HEHE

You sure??? :p
Or was it : It's ...that bad
:p

toddbz

01-08-2009, 01:39 PM

hard as hell....get me bike shorts....and yeah that would be smart, a lot of pro shows have amateur shows attached

pm me her phone number, or call her and give her my phone number and we'll work it out :)
Yeah we could work that out. She's probably in better cardio shape than either of us since she does it like 6 days a week. I still think she'll like being done in 20 minutes rather than 60.

You sure??? :p
Or was it : It's ...that bad
:p

Depends on which end of the seat you're on ;P

cawiau

01-08-2009, 01:45 PM

Depends on which end of the seat you're on ;P

Touche :D

Quelly

01-08-2009, 10:04 PM

Thursday January 8th Day 8

HIIT abs and RC work today folks. Did my HIIT on the recumbant bike, and it was just as hard if not harder than the standard bike, INSANE leg burnage...and I got my HR a beat higher than I did on the seated bike. My HR stayed around 150 for the first 5 minutes of my cool down walking on the treadmill at 2.5 lol....after the entire 10 minute cool down walk my HR was 130 lol....Good times.

Nutrition

2,575 61.6 248.8 256.4

Training

HIIT, Abs, RC work

HIIT
Recumbant Bike
5 minute warm up resistance 10
15 intervals 45/15 resistance 10/20
Max HR 172

10 minute cooldown on treadmill speed 2.5

Seated Cable Crunch
50 x 8
50 x 8
50 x 8

Standing FreeMotion Cable Twist
25 x 8
25 x 8
25 x 8

Cable Crossbody External RC rotation
20 x 15
20 x 12

Cable Upward External RC rotation
20 x 12
20 x 10

misc

quads...were BURNING. Ass....BURNING...if all that noise about hiit causing localized increase in mitochondrial density is true...then my ass and quads are gonna be shredded this go around....like tomorrow when I wake up ;)

cawiau

01-08-2009, 10:16 PM

The_Animal11

01-08-2009, 10:21 PM

Quelly

01-08-2009, 10:34 PM

Shredded ass ...:p
I am sure she will enjoy that...or was it HE :confused:
LOL :D

Nice abs workout bro!

Question
I tend to avoid abs workouts because I feel that so far I have no actual abs to work...yeah, I know about everyone have abs, blah blah!
But I feel that I work them enough doing squats, deadlifts,etc.
I feel when I have shed enough fat to see see the abs, than I could give them some special attention!

Also, refuse to be another fat person at the gym that comes and barely do some cardio or lifts, but spent more time working my abs then the other two combine! Just hate to see it around my gym...like working out the abs insanely will magically make that big gut disappear! :mad:

Anyone..what do you think?
Start paying attention or not?

Ok....great question....and I have some unique perspective on this because I have had different view points on this...

Ok...I've got huge abs...didn't have to do much for em...in fact I probably trained abs 5x during my 07 prep and I had ridic abs....I was of the opinion that since I had abs and didn't train them, but that since I did a lot of heavy compounds, that the abs got superior training from doing what they were designed for: supporting our body

later that year....i got a minor tear/major strain in my multifidus (a deep back extenser) doing deficit deads off a way too high block for my height. A HUGE piece of my ability to get back into deadlifting, and not only get back into it, but actually recover completely and now be stronger than I was, was core work. Injury happens....to 99% of bodybuilders...in fact the only bodybuilder i know of who was never injured, was Robby Robinson...and he's one unique mofo...so don't expect to be like the black prince...because you just aint that much of a pimp....BUT I DIGRESS....injury will happen....it may take a year, it may take 10...but you need to be prepared...its a mental and physical struggle and my injury was as close to quitting I got...and I LOVE this ****.

from a physique standpoint...its a very thin wall of muscle...you can't hypertrophy it that much...but if you have weak abs, it can't hurt to try.

from a corrective exercise standpoint, its probably a good idea to make sure you have good movement patterns in your core both in isolation and in integrated movements...meaning...do some ab work to prevent injury lol

Carl as far as your specific situation, I'd say your probably fine...but...it might help you avoid injury...just sayin.

AllGenetix

01-08-2009, 10:41 PM

id say you are fine as well. most people think if they train their abs they will grow. they are just like any other muscle and dont have special growing powers, lol. i personally dont do abs. i feel like lifting heavy, using compounds and good form will be fine. I will throw some heavy crunches in here and there to assist front squats and deadlifts so i dont stall with them, but other than that i think you will be fine, especially with the heavy weight you are throwing around!

cawiau

01-08-2009, 10:42 PM

i think you should be pretty solid for a while with what you're doing, especially with the weights you're squatting and deadlifting! your abs are definitely there, and theyre getting tons of work.

Thanks!

..in fact the only bodybuilder i know of who was never injured, was Robby Robinson...and he's one unique mofo...so don't expect to be like the black prince...because you just aint that much of a pimp...

Hey, don't diss me :p

Carl as far as your specific situation, I'd say your fine...but...it might help you avoid injury...just sayin.

That would make sense!

Basically : No need to do them or go crazy, but it wouldn't hurt or kill me to do it

Make sense! ;)

I love you guys :p

cawiau

01-08-2009, 10:43 PM

liftjunkie06

01-09-2009, 05:54 AM

Whoa that HIIT was crazy! How are you feeling today after that? Do you get sore from HIIT? I find I get tighter the next day maybe.

Active247

01-09-2009, 05:56 AM

Thursday January 8th Day 8

HIIT abs and RC work today folks. Did my HIIT on the recumbant bike, and it was just as hard if not harder than the standard bike, INSANE leg burnage...

quads...were BURNING. Ass....BURNING...if all that noise about hiit causing localized increase in mitochondrial density is true...then my ass and quads are gonna be shredded this go around....like tomorrow when I wake up ;)

yea man, recumbant bike is a bitch, but definitely gets the job done. i know i'm gonna be hitting the recumbant come april. : )

toddbz

01-09-2009, 09:00 AM

So the recumbent is wicked eh? Nice!
Hip flexors were o.k.? No need to strain those puppies.

And on the ab topic. While of course they support you when preforming compound such as deads, squats, walking, etc. They are mainly in a static hold phase throughout those entire movements. Not much of a true contractionary phase.
In doing simple core work you'll do more strengthening to the abs then deads will ever do. Think of this, Can you do a crunch with 300 pounds? Nope but I can sure squat and pull that.
So in that case it's similar to rotator cuff work. Maybe you need it...maybe you don't, but the adage holds true 'an ounce of prevention, a pound of pain' certainly applies.
So like E said, 'you just haven't been injured yet'
So take the all provisions you can to prevent that from happening.

Plus chicks dig it! ;P

Young9

01-09-2009, 09:35 AM

recumbent bike HIIT eh?
going to give that a shot next time my HIIT day rolls around:D

liftjunkie06

01-09-2009, 09:38 AM

I too have done recumbent HIIT and it is very intense. I prefer it to the upright actually. I go raquetball FTW though. :D

cawiau

01-09-2009, 11:59 AM

Quelly

01-09-2009, 12:41 PM

Whoa that HIIT was crazy! How are you feeling today after that? Do you get sore from HIIT? I find I get tighter the next day maybe.
i feel good, but I do get a little sore the day after

yea man, recumbant bike is a bitch, but definitely gets the job done. i know i'm gonna be hitting the recumbant come april. : )
its a burn fa show

So the recumbent is wicked eh? Nice!
Hip flexors were o.k.? No need to strain those puppies.

And on the ab topic. While of course they support you when preforming compound such as deads, squats, walking, etc. They are mainly in a static hold phase throughout those entire movements. Not much of a true contractionary phase.
In doing simple core work you'll do more strengthening to the abs then deads will ever do. Think of this, Can you do a crunch with 300 pounds? Nope but I can sure squat and pull that.
So in that case it's similar to rotator cuff work. Maybe you need it...maybe you don't, but the adage holds true 'an ounce of prevention, a pound of pain' certainly applies.
So like E said, 'you just haven't been injured yet'
So take the all provisions you can to prevent that from happening.

Plus chicks dig it! ;P
hip flexors WAAAY better than regular bike, definitely not as hard as the arc...but honestly....I don't think as hard as that was is necessarily always productive...I'll try to go back to the arc every once in a while, if I stall out, etc...but that was a little ridiculous.

recumbent bike HIIT eh?
going to give that a shot next time my HIIT day rolls around:D
be ready to want to rip your legs off they burn so bad

And no matter how many times we denied it, still holds true as a motivational factor!
I realize I tend to go harder or push myself harder when the wife is around :cool:
they've done studies of guys working out around women, they find you release more testosterone and actually get more work done

cawiau

01-09-2009, 01:13 PM

they've done studies of guys working out around women, they find you release more testosterone and actually get more work done

Why am I not surprised:D

Quelly

01-09-2009, 01:35 PM

Why am I not surprised:D

cuz you have teh ballz n cok

The Solution

01-09-2009, 01:37 PM

Plus chicks dig it! ;P

Need we say more in here?

Curls for the Girls and Bike FTW!!!!!!!!

cawiau

01-09-2009, 02:04 PM

cuz you have teh ballz n cok

:p
;)
:cool:

Quelly

01-09-2009, 02:55 PM

Friday January 9th Day 9

About to be the end of my first full week of dieting tomorrow, I think my official weigh in will be 207ish. Did yoga with the wife this morning and I'll be hanging out with some friends later today and doing some driving around so I made all my meals; almonds, sweet potatoe, honey and greek yogurt, turkey and chicken and an organic poptart this morning :)

Nutrition

2,503 61.1 249.3 258.0

Training

Yoga

misc

looking forward to weighing in tomorrow :)

cawiau

01-09-2009, 08:22 PM

misc

looking forward to weighing in tomorrow :)

Same here ;)
Keep at it bro!

FATHER FLEX

01-09-2009, 09:28 PM

Tomorrow you break 207. ;) :D

Quelly

01-10-2009, 11:03 AM

Same here ;)
Keep at it bro!

Tomorrow you break 207. ;) :D

206.6...nice work berto, although I'm assuming you have a video camera set up in my bathroom...and therefore I will shave before next time I weigh in, I know how you don't like the hairy man look

Squizzzer

01-10-2009, 11:24 AM

206.6...nice work berto, although I'm assuming you have a video camera set up in my bathroom...and therefore I will shave before next time I weigh in, I know how you don't like the hairy man look

damn boy...THAT is some weight loss...scary...

Quelly

01-10-2009, 11:30 AM

damn boy...THAT is some weight loss...scary...

its been fluctuating around, the refeeds and hiit effect it

Sat (last weigh in) 209
Sun 209.2
Mon 208.2
Tue 208.2
Wed 206.4
Thu 208.2
Fri 208.2
Sat (today) 206.6

Squizzzer

01-10-2009, 11:34 AM

its been fluctuating around, the refeeds and hiit effect it

Sat (last weigh in) 209
Sun 209.2
Mon 208.2
Tue 208.2
Wed 206.4
Thu 208.2
Fri 208.2
Sat (today) 206.6

soo...monday and thursday refeeds?
and tuesday and fri hit?

Quelly

01-10-2009, 11:35 AM

soo...monday and thursday refeeds?
and tuesday and fri hit?

actually monday and saturday refeeds, and tues thursday hiit...*shrugs*

if you notice the two times my weigh went up from the previous day was after a refeed

Squizzzer

01-10-2009, 11:37 AM

actually monday and saturday refeeds, and tues thursday hiit...*shrugs*

if you notice the two times my weigh went up from the previous day was after a refeed

didn't see the first saturdays weight up there...

but hey...go the mon and tues parts right...

but yeah mine flucuates like that too...i don't have all that data collected though

Quelly

01-10-2009, 11:39 AM

didn't see the first saturdays weight up there...

but hey...go the mon and tues parts right...

but yeah mine flucuates like that too...i don't have all that data collected though

do you know how much you've lost so far? like highest compared to lowest?

Squizzzer

01-10-2009, 11:40 AM

do you know how much you've lost so far? like highest compared to lowest?

200.8-196(today)

The Solution

01-10-2009, 11:53 AM

its been fluctuating around, the refeeds and hiit effect it

Sat (last weigh in) 209
Sun 209.2
Mon 208.2
Tue 208.2
Wed 206.4
Thu 208.2
Fri 208.2
Sat (today) 206.6

Much diversity in the amount of sodium you eat / water you drink on those days?

Squizzzer

01-10-2009, 11:54 AM

Much diversity in the amount of sodium you eat / water you drink on those days?

i think it's this

its been fluctuating around, the refeeds and hiit effect it

sticky888

01-10-2009, 12:43 PM

Thats great man, keep workin like you always do!

FATHER FLEX

01-10-2009, 12:49 PM

Took a while! Then again I know you like to sleep in a tad. You will be under 200 by the end of this month for sure. When was the last time you were under two bills?

The Solution

01-10-2009, 12:50 PM

i think it's this

Hmm,, weird, a lot of people respond differently to refeeds and HIIT Training, I do refeeds as well and the days after I usually drop the most weight even with elevated carbs/calories.

Everyones body is different, but that seems odd

Squizzzer

01-10-2009, 12:50 PM

Took a while! Then again I know you like to sleep in a tad. You will be under 200 by the end of this month for sure. When was the last time you were under two bills?

afew days after his last show...lol

Squizzzer

01-10-2009, 12:52 PM

Quelly

01-10-2009, 02:11 PM

200.8-196(today)
nice

Much diversity in the amount of sodium you eat / water you drink on those days?
not much, and even if there was those are all first thing in the morning after I pee before I eat or drink anything weigh ins.

i think it's this
yup

Thats great man, keep workin like you always do!
will do bud!

Took a while! Then again I know you like to sleep in a tad. You will be under 200 by the end of this month for sure. When was the last time you were under two bills?
I want to say June 07...but I might have to check the old log...

Hmm,, weird, a lot of people respond differently to refeeds and HIIT Training, I do refeeds as well and the days after I usually drop the most weight even with elevated carbs/calories.

Everyones body is different, but that seems odd
I think losing more weight after a refeed probably happens more when the metabolism has slowed down more, my body's leptin levels and thyroid are probably still pretty high, so the effects of the refeed aren't as drastic as they will be a in a few months

afew days after his last show...lol
HEY!

Squizzzer

01-10-2009, 02:24 PM

HEY!

how far off am i?

didn't think so

Quelly

01-10-2009, 03:03 PM

Saturday January 10th Day 10

Really awesome workout today, I was very impressed with todd's form on back exercises....from the get he's understood how to utilize the lats, unlike the average gym rat who has no lat development even after a year or so of lifting and only develops the mid and upper back very well, and maybe the lower back if they deadlift, todd has the lats of a vet, and its because he understands their function and how to use them. So many guys think a wide grip chin and lat pulldowns are the best way to hit lats but they don't use them at all...most guys eventually just "feel it out" or they read something and realize that the lats extend the arms at the shoulder in the saggital plane. ie do this:
Z_j5WiTYyGA
then they learn how to incorporate that movement into the back exercises, and not only row, but also pull in a downward arc to utilize the lats....I didn't really get this until early last year, and my back has COMPLETELY transormed.

Nutrition

2,962 58.5 373.4 238.6

Training

Chest and Back Hypertrophy warm ups excluded

DB Rows, stacked, rack supported, strict
125 x 12
125 x 11
125 x 10

Incline Bench
205 x 9
205 x 7
185 x 8

Underhand Grip Pull ups, scapula stay retracted pull in downard arc towards upper abs, KILLED LATS
BW x 12
BW x 9
BW x 8

Dips, wide grip, scapula stay retracted, 2 second eccentric, pause at bottom, explode up, squeeze at top, KILLED CHEST
BW x 12
BW x 10
BW x 8

Standing FreeMotion Cable Rows, smoked the upper back
40/side x 16
45/side x 14
50/side x 14

Clap Push ups, excellent for teaching to use maximal force even when load is sub maximal (see attached article at the end of this post)
BW x 15
BW x 12
BW x 10

DB Shrugs SUPERSET DB Flys (deep stretch)
100's x 30//40's x 16
100's x 20//40's x 12
100's x 16//40's x 10

misc

http://www.elitefts.com/documents/force_development.htm give that a read, good stuff, I think bodybuilders have a lot to learn from powerlifters....imo....a bodybuilder would benefit by seeing himself as a powerlifter who is trying to increase not his 1rm, but his 8-12rm, while paying attention to aesthetics, symmetry, and proportions.

Salaam86

01-10-2009, 03:14 PM

Oh man I love posts like this, great article Quelly!!

The Solution

01-10-2009, 03:48 PM

Great Article,
Great Workout

I got to know how your going to fit over 100g of carbs/protein and only find a way for 8g of fat! Yikes!

Keep up the progress in here man.

Quelly

01-10-2009, 03:59 PM

Great Article,
Great Workout

I got to know how your going to fit over 100g of carbs/protein and only find a way for 8g of fat! Yikes!

Keep up the progress in here man.

uhhh....bro I got like 50g of fat left for the day...

currently at 8.5/179.7/104.5
goal for day 60/375/240

Squizzzer

01-10-2009, 04:19 PM

uhhh....bro I got like 50g of fat left for the day...

currently at 8.5/179.7/104.5
goal for day 60/375/240

you're never gonna make it

Quelly

01-10-2009, 04:23 PM

you're never gonna make it

im but a few poptarts, spinach pizzas, low fat cheese slices, and turkey breasts away

thom2355

01-10-2009, 06:46 PM

http://www.elitefts.com/documents/force_development.htm give that a read, good stuff, I think bodybuilders have a lot to learn from powerlifters....imo....a bodybuilder would benefit by seeing himself as a powerlifter who is trying to increase not his 1rm, but his 8-12rm, while paying attention to aesthetics, symmetry, and proportions.

Agreed. Great article.

The Solution

01-10-2009, 06:48 PM

uhhh....bro I got like 50g of fat left for the day...

currently at 8.5/179.7/104.5

Thats what i thought you had left.. My bad!

what you eat to keep your fat down so much for pre/post workout?

AllGenetix

01-10-2009, 07:08 PM

cereal and skim milk ftw!

toddbz

01-10-2009, 08:45 PM

Hmm,, weird, a lot of people respond differently to refeeds and HIIT Training, I do refeeds as well and the days after I usually drop the most weight even with elevated carbs/calories.

Everyones body is different, but that seems odd

i'm getting the same results from my refeeds...

but yeah...everyone is different

and yeah..the dayS after you'll lose weight...but the day after you shouldn't notice a huge loss

What you have to remember also is that it's only the first week. So he's getting rid of quite a bit of glycogen stores from those 525 carb days.
In another week or so I believe the weight loss will be more gradual and steady, and the refeeds will either stabilize the weight or even speed up the metabolism.

Saturday January 10th Day 10

Really awesome workout today, I was very impressed with todd's form on back exercises....from the get he's understood how to utilize the lats, unlike the average gym rat who has no lat development even after a year or so of lifting and only develops the mid and upper back very well, and maybe the lower back if they deadlift, todd has the lats of a vet, and its because he understands their function and how to use them. So many guys think a wide grip chin and lat pulldowns are the best way to hit lats but they don't use them at all...most guys eventually just "feel it out" or they read something and realize that the lats extend the arms at the shoulder in the saggital plane. ie do this:
then they learn how to incorporate that movement into the back exercises, and not only row, but also pull in a downward arc to utilize the lats....I didn't really get this until early last year, and my back has COMPLETELY transormed.

Thanks man!!
Shoot take some credit...you taught me...I just did what you said lol

Also like you said I believe that often times people (applies to every body part) get caught up in doing exercises simply to go through the motion or cause someone else does it.
If you can't focus on the primary muscle during an exercise, then you may want to rethink your game plan.
I'd much rather do one exercise where I can feel the muscle working than 3 where I couldn't.
My opinion of course

FATHER FLEX

01-10-2009, 09:42 PM

Soon as he gets under 200 I really think everything will be 1.75-2 a week from there. Once he gets under 190, every pound he sheds will bring out like fifty million details. Yeah fifty million! :D

Great vid on the how lats actually work. You know how I feel about people not using their lats the way people they are meant to be used. :D

"But I can crush walnuts with my scapula!"

Quelly

01-11-2009, 09:31 AM

Thats what i thought you had left.. My bad!

what you eat to keep your fat down so much for pre/post workout?
Oh i see what you thought was going on...ok...yeah those #'s were actually just my first two meals...., I had:
Pre:a lowfat spinach "pizza" from trader joes...not really a pizza, more like a crepe with onion and cooked spinach on it, macros are 2f 27c 5p,
an organic, whole wheat, real fruit (I mention all that so nobody stops taking me seriously ;)) poptart, macros are 4f 38c 2p and
3.75oz of boneless skinless turkey breast. And a scoop of purple wraath
Post workout I had:
a carton of nonfat greek yogurt and 3 tbsp of honey with a serving of frozen berries, and a scoop of purple wraath

What you have to remember also is that it's only the first week. So he's getting rid of quite a bit of glycogen stores from those 525 carb days.
In another week or so I believe the weight loss will be more gradual and steady, and the refeeds will either stabilize the weight or even speed up the metabolism.

Thanks man!!
Shoot take some credit...you taught me...I just did what you said lol

Also like you said I believe that often times people (applies to every body part) get caught up in doing exercises simply to go through the motion or cause someone else does it.
If you can't focus on the primary muscle during an exercise, then you may want to rethink your game plan.
I'd much rather do one exercise where I can feel the muscle working than 3 where I couldn't.
My opinion of course
good point on the glycogen and excellent exercise mindset I feel the same way

Soon as he gets under 200 I really think everything will be 1.75-2 a week from there. Once he gets under 190, every pound he sheds will bring out like fifty million details. Yeah fifty million! :D

Great vid on the how lats actually work. You know how I feel about people not using their lats the way people they are meant to be used. :D

"But I can crush walnuts with my scapula!"
but your lats attach at the shoulder and spine, **** yo scapula mofugga!!!
I think at 190 I'll be probably be stage ready minus some better hammie detail and glutes.

FATHER FLEX

01-11-2009, 09:55 AM

Dude you are going to piss off people at that meet. :D

You will certainly look stage ready at 190ish, and everything else will be details DETAILS from there.

AllGenetix

01-11-2009, 09:55 AM

carton of greek yogurt and honey FTMFW! wish i could afford the greek yogurt. its expensive!

Quelly

01-11-2009, 01:04 PM

Dude you are going to piss off people at that meet. :D

You will certainly look stage ready at 190ish, and everything else will be details DETAILS from there.
Hey, its not my fault powerlifters are fat

carton of greek yogurt and honey FTMFW! wish i could afford the greek yogurt. its expensive!
Don't get f a g e, if you've got a trader joe's get the trader joe's brand, its like 2.50 for 16oz instead of 4 bucks

Quelly

01-11-2009, 01:16 PM

Sunday January 11th Day 11

Got after it today with some power legs...box squats, titanics, bulgarian db squats, and then some leg extensions and calves to make sure everyone knew I was a bodybuilder still lol. KILLED the hamstrings, I forgot how much I loved box squats. Got PRs like all over the place today :)

Nutrition

2,604 64.5 248.8 257.1

Training

Legs Power, warm ups excluded

Box Squats (hip joint 2 inches below knee cap)
275 x 5
295 x 5
315 x 5
315 x 5

Titanics
+35lbs x 5
+35lbs x 6
+35lbs x 6

Bulgarian DB Squats (first time doing these, AUTOMATIC PR WOOO!)
80's x 5
80's x 5
80's x 5

Leg Extensions (spent 5 minutes gathering up all the 2.5lbs add on plates in the gym lol)
357.5 (stack +45lbs, 18 2.5lb plates lol) x 10
357.5 x 8
357.5 x 7

Angled Standing Calf Raise, controlled, full stretch
340 x 12
340 x 10
340 x 8

Seated Calf Raise
4 plates + 25 x 10
4 plates + 25 x 8
4 plates + 25 x 6

Seated Angled Calf Raise Machine SUPERSET Donkey Calf Raise Machine
45 secs TUT//16 secs TUT
Donkey Calf Raise Machine SUPERSET Seated Angled Calf Raise Machine
45 secs TUT//15 secs TUT
TOASTY!!!

misc

Great workout, very happy with the box squats haven't done those in over a year and I think I was doing 275.