2010: Jked's Journey to the Stage

[jked4life]

Hello everyone. I've been mostly a lurker in this section for about a year. I came here to mostly get tips for getting a great physique based on the fact that the members of this section were the ones who really walked the walk. I had thought about competing a while ago, but never was sure if I actually wanted to go through with it. While here, I read through many threads and my interest piqued more and more. Reading journals from Oak, Stayfit, Blazed, Paul, Eric, Brad and company has motivated me to take the step to competing for the first time. I went to see Stayfit and Oak compete in person and each show, I've felt the urge to get up there and compete.

I had some apprehension about competing due to the fact that I've never really been lean since I was in High School. When I was a teenager, I was a competitive swimmer who did decently. I was 6'2 and 170 lbs of shreddedness. I wasn't uber strong, but I could move a little bit. Since I stopped swimming in college, I ballooned up from the good life of partying and hanging out. I was really into lifting for a long time, but never really did much with the diet. This lifestyle of gaining muscle along with fat resulted in a 28 year old weighing in at 268 lbs. I could feel my health deteriorating. I had high blood pressure and cholesterol. I knew I had to make a change. In August 2007, I had my first child on the way and I knew that I needed to do something. I started dieting and doing more cardio. Finally, after over a year (December 2008), I was down to 209 lbs with comparable strength to my days at 268. For the past 10 months, I've gained a few lbs of muscle and had gotten back up to 215 with a slightly smaller waist than at 209.

Right now, I am bound and determined to take myself from a once overweight slob, to a shredded machine. I have a ways to go, but I am confident that I can make it. I have set my sights on the spring shows in this area. There is one show about an hour away on March 20th. The last spring show is right here in town on April 24th. I may or may not do them all, but I need to have a target date to be ready by. I know it is wrong to have a specific bodyweight in mind, but I feel I need to have a general idea in terms of planning. I feel that a bodyweight of 185-190 is a ballpark weight for me to attain. Based on this, I have around 25 pounds to lose. 25 pounds, 25 weeks until show #1... time to get rolling :)

Let's do this thing!!!!

[J_Bo]

Alright! You've already come such a long ways, that you know you can do this! Git R Done!

[jked4life]

Alright! You've already come such a long ways, that you know you can do this! Git R Done!

Thanks J BO! Glad to have you aboard. Looks like we'll be competing around the same time!

[J_Bo]

Yup! You'll be a touch before me, so I get to steal your peak secrets and use them for myself ;)

[jked4life]

Before: April 2007 - Not yet at my heaviest. Probably only 260lbs here

http://i231.photobucket.com/albums/ee159/mspreter/April06045.jpg


More Recent

http://i231.photobucket.com/albums/ee159/mspreter/IMG_2195.jpg


http://i231.photobucket.com/albums/ee159/mspreter/Summer09005.jpg


http://i231.photobucket.com/albums/ee159/mspreter/Summer09004.jpg

[jked4life]

Yup! You'll be a touch before me, so I get to steal your peak secrets and use them for myself ;)

Lulz. Sounds good to me. I'm hoping I have some secrets by then ;)

[jked4life]

Well, I've played around with many different training regimens. I recently did Tri-phase and had some good gains. My favorite form of training so far is the Power/Hypertrophy splits that Layne, Tommy, Berto and company use. I like the mix of lifting heavy poundages with getting a real good pump. I hope those guys don't mind me using their ideas, but... imitation is the best form of flattery :D It's certainly worked for them as well.

[J_Bo]

Those are some crazy before and afters! Can't wait to see the final product! Especially in 25 weeks :eek: you're already pretty lean, so I'm forshadowing a shredzilla!

[jked4life]

DB Shoulder Press
75's x 12, 85 x 8, 85 x 5--60 x 5

Dumbell Curl
55's x 8/8, 70 x 3/3 (lol), 50 x 10/10, 50 x 10/10

Dumbell Laterals
30 x 10, 30 x 10, 15's x 25

Pressdowns
90 x 12, 95 x 12, 95 x 9, 95 x 5

Machine-Rear Delt Flye
120 x 10, 120 x 9, 120 x 8--70 x 8

Isolation Curl-Dumbell
40 x 10/10, 40 x 9/9, 40 x 8/8



Daily Reflection

Workout went pretty well. I'm not yet used to shorter rest times as I was doing a more intensity based couple of weeks. This caused the last couple of sets to be less than stellar on each excercise. I'll get it.

Went to pre-judging at our local INBF show. I went to support Oak, but also to check out what a pre-judging is like. For the whole session, I really had the urge to be up there competing. I took this as a very good sign. I went with my training partner and the two of us were chilling for a while. He had to leave before the PJ for the Open Men, so he didn't get to check that out. Didn't get to introduce him to Oak either. He did see the women and Master's/Novice men. When I saw him at the gym today, he was talking about starting a prep! That would be awesome if he did, cause it would be nice to regularly train with someone on the same page. There were also 3 ladies from our gym that did quite well.

Nutrition
2,538

Pro: 251
CHO: 255
Fat: 60

[jked4life]

Those are some crazy before and afters! Can't wait to see the final product! Especially in 25 weeks :eek: you're already pretty lean, so I'm forshadowing a shredzilla!

Thanks! I appreciate the kind words. I worked long and hard to drop all that extra padding. Now, I ONLY have the hardest 25-30lbs left :rolleyes: :D


My ultimate goal is exactly that...shredded! I figure I bulked for around 30 years, might as well bring it down slow starting now. What's 5-7 weeks of extra bulking going to really accomplish?

[The Solution]

Good luck man! Ill be tagging along.

[jked4life]

Good luck man! Ill be tagging along.

Thanks Bob. It's always good to see you around. Stop by anytime!

[jked4life]

Barbell Bench Press 60%
175 x 5, 175 x 5, 175 x 5, 175 x 5

Pullups
BW x 5, 5, 5, 5

Standing Military Press
95 x 5, 5, 5, 5

Barbell Row 60%
150 x 5, 5, 5, 5

DB Fly Stretch
40 x 55 seconds

Weighted Hang
40 x 40 seconds



Well, I needed to deload this week. I've been banging away at some heavy weights for a while. My joints need a bit of recovery. I'm settling in to how I want this split to look. I had an idea I was going to do it one way, then kind of changed my mind. Due to time constraints from my coaching responsibilites (ends at end of the month), I only have 4 days a week in the gym, so I'm going to run it like this. Maybe in a few weeks when I have some more free time, I'll roll with the traditional PHAT split.

Upper Power
Lower Power
Upper Hyp
Lower Hyp


Believe it or not, I've never done a scheduled and controlled deload. Usually I just get fried and end up taking a week off due to a vacation or other general miscellaneous stuff. The workout felt really easy, so I really focused on good form and driving the weight powerfully. Good stuff.


Nutrition

Pro: 231
CHO: 323
Fat: 51

Total: 2,558

Diet has been going pretty well so far. I'm actually starting my third week on a calorie deficit. Lost two pounds week one and around a pound last week.

[stayfit2008]

Hypertrophy/Power huh,....sounds like someone may be adopting a biolayne/jeffers approach? Nice!

[jked4life]

Hypertrophy/Power huh,....sounds like someone may be adopting a biolayne/jeffers approach? Nice!

Well, I've done Upper/Lower for years. Had my best gains off of it. My body responds best to hitting everything 2 x per week. It only makes sense to periodize it. Just borrowing some of the principals cause they sure seem to have worked for quite a few people!

I'll hand it to those guys, they really know their stuff.

[jked4life]

Hack Squat- 60%
275 x 5, 5, 5,

Deadlift -60%
275 x 5, 5, 5

Leg Curl- Occluded legs w/knee wraps
120 x 15, 15, 15, 15

Lying Leg Curl- Occluded
90 x 15, 90 x 7--70 x 5, 70 x12 - Had to stop here, lol.

Seated Calf Raise
115 x 5, 5, 5, 5

Hypers
10,10,10

Abs
3 sets



Really interesting workout. I tried Occlusive training for the first time today. It hurt really bad. I mean really bad. My legs are a little bit jello like this evening. I know it wasn't from the 275lb deads, lol.

Looking forward to the rest of this weeks training sessions.

[J_Bo]

Man! I'm gonna have to see if your guys' limbs start blowing up from this occlusion stuff. If so, I'll hop right on board!

[jked4life]

Man! I'm gonna have to see if your guys' limbs start blowing up from this occlusion stuff. If so, I'll hop right on board!

We'll see. It was definitely weird. It certainly was very painful. I'm sitting her and I can feel my legs as if I had a hard workout, yet I did very little weight.

The main difference is that I don't have that "fried" feeling on the CNS that you normally feel after a hard leg workout. It's hard to describe, but you probably know that full body CNS drained feeling... and or lack thereof.

Not quite sure if my legs are gonna blow up or just fall off, lol. :)

[brodeyjkd]

We'll see. It was definitely weird. It certainly was very painful. I'm sitting her and I can feel my legs as if I had a hard workout, yet I did very little weight.

The main difference is that I don't have that "fried" feeling on the CNS that you normally feel after a hard leg workout. It's hard to describe, but you probably know that full body CNS drained feeling... and or lack thereof.

Not quite sure if my legs are gonna blow up or just fall off, lol. :)

Inny!

Hoping to use your secrets on my contest prep...try to adapt them to my endomorphic terribleness.

[RiverRock]

thats awesome. good luck with the contest prep man.

[UWBodybuilding]

Excellent!

My first show is on April 24th :)

How could i not tag along?!

[jked4life]

Inny!

Hoping to use your secrets on my contest prep...try to adapt them to my endomorphic terribleness.

Thanks for joining. It's my first contest, so I'm hoping I have some secrets to share. I've been studying threads here and picking people's brains for a while now. I feel like I have a pretty good idea of what I need to do. I also plan to work with someone to help me out, at least for my first time around.


thats awesome. good luck with the contest prep man.

Thanks! I'm getting excited already. Although it's a long way off, I've got my eyes on the prize.


Excellent!

My first show is on April 24th :)

How could i not tag along?!

That's awesome. It'll be cool to share the road with ya. Do you have a prep log?

[J_Bo]

I think the toughest part about it being so long, is not getting ahead of yourself. Like, I want to get shredded right now... But I know i have to take my time and take it off slowly. I get kind of impatient!



Excellent!

My first show is on April 24th :)

How could i not tag along?!

You doing the INBF Wisconsin?

Depending on what my conditioning looks like in Feb or March, I was considering adding that show.

[jked4life]

I think the toughest part about it being so long, is not getting ahead of yourself. Like, I want to get shredded right now... But I know i have to take my time and take it off slowly. I get kind of impatient!



I hear you. I'm not the most patient person by nature, but I'm working very hard at exerciseing patience.

It's funny though, the weight keeps dropping. I know I have a good shape under there but I worry that I keep getting lighter and lighter, that by the time I'm done there won't be anything left of me :(.

[J_Bo]

I hear you. I'm not the most patient person by nature, but I'm working very hard at exerciseing patience.

It's funny though, the weight keeps dropping. I know I have a good shape under there but I worry that I keep getting lighter and lighter, that by the time I'm done there won't be anything left of me :(.

I have that exact same mentalobstacle. Seeing ourselves every day, we don't notice where we're leaning out, so it's like "I'm losing weight, but not getting lean!!!! I'm losing muscle!!"

Honestly, progress pictures have helped me quite a bit with that.

[jked4life]

Incline Smith Press
225 x 10, 10, 8

Chest Supported Dumbell Rows
70 x 10, 10, 10

BB Military Press
95 x 12, 115 x 8, 115 x 7

HS Bench Press
180 x 10, 8, 180 x 5--90 x 9

Lat Pulldowns
160 x 10, 10, 9

Laterals
25 x 10, 10, 10

Tricep Deadlift
115 x 7, 95 x 8, 95 x 8

Hammer Curls
50 x 9/9, 50 x 7/7, 50 x 6/6

Machine Dips
180 x 17, 225 x 10, 225 x 10

Machine Curl
70 x 15, 80 x 10, 80 x 7--50 x 5


Reflection

Workout was good today. Had short rest times of only 60 seconds between sets. This limited the weight I was pushing, especially on the latter sets. My body hasn't really been accostumed to doing this lately. Felt good though. Nice pump.

Today was refeed day. Yay!


Nutrition

Pro: 256
CHO: 335
Fat: 56

Total: 2, 835

[J_Bo]

Triceps Dead Lifts! How'd you like them?

[jked4life]

I have that exact same mentalobstacle. Seeing ourselves every day, we don't notice where we're leaning out, so it's like "I'm losing weight, but not getting lean!!!! I'm losing muscle!!"

Honestly, progress pictures have helped me quite a bit with that.

I know. 211, 210, 209, 208.5... and I keep looking at myself and seeing how much fat I still have to loose. :( Like you, I haven't been below 200lbs since I was in my teens. It's funny. When I was 260lbs, I thought if I ever got down to 205 I would be absolutely ripped to shreds... that dream has been crushed, lol.


Triceps Dead Lifts! How'd you like them?

Loved em! I thought I'd be able to use more weight. For some reason my regular skullcrusher numbers are better. I thought they'd be a tad easier.

[UWBodybuilding]

That's awesome. It'll be cool to share the road with ya. Do you have a prep log?

Nah, think I should keep one?


I think the toughest part about it being so long, is not getting ahead of yourself. Like, I want to get shredded right now... But I know i have to take my time and take it off slowly. I get kind of impatient!




You doing the INBF Wisconsin?

Depending on what my conditioning looks like in Feb or March, I was considering adding that show.

Nope. I'm doing the Wisconsin Natural Bodybuilding & Figure Championships in Madison. Where is the INBF?

[J_Bo]

I know. 211, 210, 209, 208.5... and I keep looking at myself and seeing how much fat I still have to loose. :( Like you, I haven't been below 200lbs since I was in my teens. It's funny. When I was 260lbs, I thought if I ever got down to 205 I would be absolutely ripped to shreds... that dream has been crushed, lol.

I hear ya! I thought I'd be shredded at 220. Hopefully I'll be pretty ripped by then, but I def. won't be stage lean!


Loved em! I thought I'd be able to use more weight. For some reason my regular skullcrusher numbers are better. I thought they'd be a tad easier.

Yeah. You can't do quite as much on them as you'd think. They do take some getting used to, too.


Nah, think I should keep one?



Nope. I'm doing the Wisconsin Natural Bodybuilding & Figure Championships in Madison. Where is the INBF?

I'm pretty sure that's the one. INBF is the organization that puts it on.

this one (http://www.inbf.net/results-item.html?eventId=22) right? That's the results page from this year.

[UWBodybuilding]

I'm pretty sure that's the one. INBF is the organization that puts it on.

this one (http://www.inbf.net/results-item.html?eventId=22) right? That's the results page from this year.

Oh snap! That sure is it :D

It would be a pleasure to compete against another first timer.

[jked4life]

Nah, think I should keep one?


If it's your first time, I don't think it's a bad idea. There are a lot of people in this section that are pretty helpful.

[UWBodybuilding]

If it's your first time, I don't think it's a bad idea. There are a lot of people in this section that are pretty helpful.

I'll definitely consider it. Thing is that I'm always keeping supplement logs and such, so I don't know if I could handle more than one lol.

I would like some help though. Might post one up when I get my BF tested and get everything squared away as to how I'm going to start.

[Blazed]

How the shizzle did I miss this one? So in for this. You have a solid base, can't wait to see what you look like when you get peeled.

[jked4life]

I'll definitely consider it. Thing is that I'm always keeping supplement logs and such, so I don't know if I could handle more than one lol.

I would like some help though. Might post one up when I get my BF tested and get everything squared away as to how I'm going to start.

Yeah. I would think that if you are doing a contest, this would probably be the most valuable log to run. You can get it all in here. Tons of great info and helpful veterans around here to help out.


How the shizzle did I miss this one? So in for this. You have a solid base, can't wait to see what you look like when you get peeled.

Thanks Blazed! I'm thinking I have a good base and decent symetry. I know I have some weakpoints but I guess who doesn't their first time around? I just get nervous when the bottom falls out of the scale and I still have tons of fat left :(

[jked4life]

Nutrition
Pro: 272
CHO: 270
Fat: 54

Total: 2,540

Morning Weight
209.5

Debrief

Today was a pretty good day. Somehow got more protein and fewer carbs than I targeted. No cardio or anything. I know I need to do some, but am trying to hold out as long as I can. Cardio works well for me as a tool to loose fat. Because of it's effectiveness, I'm holding back on it for when I need it more. Literally no time in my day today to do any either. Worked from 7am until 8pm today...ugh. School then coaching. Luckily for my training, my coaching responsibilites end soon.

[AustrianOakJr]

Just saw you log, Matt. Im in! Lets get cranking. :)

[J_Bo]

Today was a pretty good day. Somehow got more protein and fewer carbs than I targeted. No cardio or anything. I know I need to do some, but am trying to hold out as long as I can. Cardio works well for me as a tool to loose fat. Because of it's effectiveness, I'm holding back on it for when I need it more. Literally no time in my day today to do any either. Worked from 7am until 8pm today...ugh. School then coaching. Luckily for my training, my coaching responsibilites end soon.

I tried to hold out til I needed it more too, but I got impatient and gave in!

[UWBodybuilding]

I tried to hold out til I needed it more too, but I got impatient and gave in!

It's good for overall health too, so no harm in doing a little.

[J_Bo]

It's good for overall health too, so no harm in doing a little.

Well it was more about wanting to keep it as an extra weapon for when I needed it...as a tool to avoid plateau. Because it would give my body a new reason to keep leaning out, after diet alone wasn't enough, but I didn't wait til that point, as I had planned to.

[J_Bo]

What are you hitting today, brah?

[jked4life]

Just saw you log, Matt. Im in! Lets get cranking. :)

Just got it up and running. Thought I'd get started early to help keep myself motivated, especially so far out.


I tried to hold out til I needed it more too, but I got impatient and gave in!

I think I'll be giving in very soon!


It's good for overall health too, so no harm in doing a little.

None at all. I acutally do cardio year round. I cycled off of it a little while ago purposely so I could ramp it back up and hopefully it will be more effective.


Well it was more about wanting to keep it as an extra weapon for when I needed it...as a tool to avoid plateau. Because it would give my body a new reason to keep leaning out, after diet alone wasn't enough, but I didn't wait til that point, as I had planned to.

This ^^^^^^^^^^^^


What are you hitting today, brah?

I actually didn't hit anything. After practice, my wife and I got a babysitter. We went out to eat where I had a very "clean" meal of chicken, sweet potato, and salad. We also went to the homecoming football game at the school we both teach at. It was a blast. We blew out the other team!

I'll be hitting lower hypertrophy tomorrow.

[jked4life]

Debrief

Well, only real update for today is that the scale didn't move this week. Remained at 209.5 all week. I had a refeed on weds, when I usually do them on weekends. I guess this could have been the problem. Diet was spot on all week. I feel like I'm sharper this week, and like I'll see a drop on the scale really soon. I'll be incorporating some cardio soon. I'd rather add a session or two than drop cals at this point.

[jked4life]

Hanging with my little tough guy this morning...

http://i231.photobucket.com/albums/ee159/mspreter/IMG_2217.jpg


The main reason I got in shape to begin with was to set a good example for him.

[J_Bo]

I see he's a tough guy, eh!? :D

He's a cute little guy! I'm sure you're very proud :)

[jked4life]

I see he's a tough guy, eh!? :D

He's a cute little guy! I'm sure you're very proud :)

Thanks! I can't tell you how proud I am of him. He's a spitting image of his mom (and she's gorgeous :) ). He's gigantic for his age 98% percentile, kind, and he actually is very tough. Whenever he falls or hurts himself, he just shakes it off and sucks it up. He's a lot like both of us.

[J_Bo]

Thanks! I can't tell you how proud I am of him. He's a spitting image of his mom (and she's gorgeous :) ). He's gigantic for his age 98% percentile, kind, and he actually is very tough. Whenever he falls or hurts himself, he just shakes it off and sucks it up. He's a lot like both of us.

Not gonna lie, he kinda looks like he's plotting something there! lol. Like, "you have no idea, Dad!"

[jked4life]

Not gonna lie, he kinda looks like he's plotting something there! lol. Like, "you have no idea, Dad!"

He's always got a devilish grin. :)

[jked4life]

Morning Weights

Squats
275 x 10, 285 x 10, 285 x 10

SLDL-RDL Hybrid
275 x 7, 7, 7

Seated Calf Raise
160 x 7, 8, 8 - Calfs began cramping

Leg Curl- 1 leg at a time
40 x 10/10, 50 x 10/10, 60 x 8/8

Leg Extensions - Hammer Strength
90 x 20/20, 110 x 12/12, 110 x 12/12

Decline Weighted Situps
+55 x 10, 10, 10


PM Cardio

LISS - On treadmill
30 minutes. Walking uphill. 315 cals burned.

Nutrition
Pro: 227
CHO: 302
Fat: 55

Total: 2,549

Morning Weight
208.5

Debrief
Well... I wasn't really happy with today's workout. My calves kept cramping, my right knee was hurting and I felt really tired. Not really sure what's wrong with the knee cause I never reall did anthing to it. I'm debating if I should axe squats temporarily because they seem to hurt it the most? It was also the first time I really hammered legs 2X in a week in a while. Anywho, when my son napped, I got to nap as well :D. Desperately needed it after a long week.

[stayfit2008]

Hey,..that is a cool pic of your kid! Priceless!

[jked4life]

Hey,..that is a cool pic of your kid! Priceless!

Thanks Chris! He's a really cool kid. Not even 2 yet but so much personality already :)


Man does he have a set of wheels on him too. Legs are strong as an ox :D

[jked4life]

Bench Press
200 x 5, 5, 5

Pullups
BW x 5, 5, 5

Smith Shoulder Press
150 x 5, 5, 5

Rows
180 x 5, 5, 5

Tricep Deadlifts
95 x 5, 5, 5

Dumbell Curl
45 x 5/5, 5/5, 5/5

Ez Bar Curl
95 x 5, 5, 5

Power Crunchh
135 x 10, 10, 10


Workout was good. Weights still feel incredibly light. I'm hoping this wave training thing works out okay. It just feels bizarre going so light. I tried to focus on really using good form and lifting powerfully/dynamically. Next week it gets heavier, so we will see some more real stuff going on. I do think this will help me to keep improving my strength. I have a habit of going balls out in the gym everytime and plateauing for a long while. Hopefully I will be able to move beyond that. I do actuall feel like I got some activation in my muscles today, despite lighter weight.


Morning Weight
209.0


PM Cardio
Incline Walk - 325 cals

[jked4life]

Deadlifts (70%)
315 x 5, 315 x 5, 315 x 5

Standing Calf Raise
275 x 10, 295 x 8, 8

Hack Squat (70%)
315 x 5, 5, 5

Leg Curl- 1 leg
60 x 10/10, 8/8, 8/8

Leg Extension- 1 leg
105 x 12/12, 105 x 12/12, 105 x 12/12


Workout was alright. Weights getting a bit heavier, but still light. Legs were still a bit sore today so it was good that it wasn't too heavy.

Morning Weight
208.5

Nutrition
Pro: 247
CHO: 296
Fat:52

Total: 2,487

[J_Bo]

How are you feeling with the diet part? Is it tough for you, yet, at under 2500 Kcals, or are you pretty comfortable there?

[jked4life]

How are you feeling with the diet part? Is it tough for you, yet, at under 2500 Kcals, or are you pretty comfortable there?

I'm okay. I wouldn't say it's tough but definitely out of the realm of comforable. I've found that to get the scale moving at any appreciable rate, I must start around there. My metabolism isn't real quick.

I'm holding up fine though. I only notice the hunger when I'm sitting or not busy enough. The first week was the toughest. I feel like my stomach "shrinks" to adapt to that lower food intake after a while.


BTW...


Morning Weight
207.5
Waist - Down to 32' flat... maybe even a tiny bit less

[spirit3530]

wat.... no courtesy pm for new thread?

[J_Bo]

I'm okay. I wouldn't say it's tough but definitely out of the realm of comforable. I've found that to get the scale moving at any appreciable rate, I must start around there. My metabolism isn't real quick.

I'm holding up fine though. I only notice the hunger when I'm sitting or not busy enough. The first week was the toughest. I feel like my stomach "shrinks" to adapt to that lower food intake after a while.


BTW...


Morning Weight
207.5
Waist - Down to 32' flat... maybe even a tiny bit less

Cool!

Grats on the waist!

[UWBodybuilding]

Morning Weights

Squats
275 x 10, 285 x 10, 285 x 10

SLDL-RDL Hybrid
275 x 7, 7, 7

Seated Calf Raise
160 x 7, 8, 8 - Calfs began cramping

Leg Curl- 1 leg at a time
40 x 10/10, 50 x 10/10, 60 x 8/8

Leg Extensions - Hammer Strength
90 x 20/20, 110 x 12/12, 110 x 12/12

Decline Weighted Situps
+55 x 10, 10, 10


PM Cardio

LISS - On treadmill
30 minutes. Walking uphill. 315 cals burned.

Nutrition
Pro: 227
CHO: 302
Fat: 55

Total: 2,549

Morning Weight
208.5

Debrief
Well... I wasn't really happy with today's workout. My calves kept cramping, my right knee was hurting and I felt really tired. Not really sure what's wrong with the knee cause I never reall did anthing to it. I'm debating if I should axe squats temporarily because they seem to hurt it the most? It was also the first time I really hammered legs 2X in a week in a while. Anywho, when my son napped, I got to nap as well :D. Desperately needed it after a long week.

Strong Saturday leg day bro! I can always respect a man who does legs on a weekend :)

The diet looks crazy man. I'd be shriveling away at 2500 kcal lol

[jked4life]

wat.... no courtesy pm for new thread?

Sorry man! I haven't had much time to post on the forums at all. Been really busy with school, coaching, family, ect... Hope you keep coming by though :)


Cool!

Grats on the waist!

Thanks! The bad news is I'm kind of narrow in the shoulders. The good news is for my height, my waist will be almost non-existent! :D


Strong Saturday leg day bro! I can always respect a man who does legs on a weekend :)

The diet looks crazy man. I'd be shriveling away at 2500 kcal lol

That's the best time to do legs. I get to sleep in an extra hour or so, have a nice leisurely breakfast and drink my coffee, then rip it up!

About the diet, it's really not that bad. I prolly would have said that when I was over 230 though. I don't require as much food as I did when I was 230+. Plus, my metabolism isn't super fast... and I'm 11 years your senior :(. My metabolism was significantly faster when I was 19.

[jked4life]

60 seconds between all sets and 2 minutes between excercises


Lat Pulldowns
165 x 10, 10, 10

Incline Smith Press
225 x 10, 10, 6.5---135 x 10

Chest Supported DB Row
75 x 10, 10, 7----50 x 5

DB Shoulder Press
70 x 9, 8, 5 ---45 x 6 - wasn[t real happy with this

HS Flat Press
180 x 8, 7, 140 x 10

Laterals
30 x 10, 10, 10

DB Fly Fascia Stretch
30's x 60 seconds- wow that hurt :)

Tricep Deadlift
95 x 10, 10, 8

Dumbell Curl
50's x 8/8, 7/7, 5/5---35 x 5/5

Reverse Grip Pressdowns
70 x 10, 10, 10


Good workout today. Felt some burn. I tend to peter out on the third set with only 60 seconds rest, but I guess it's good for me to have these short rests and higher volume.

Morning Weight
207.5 - Scale finally moved :)

Nutrition
Too lazy to log back into fitday to see macro's, but pretty much the same as yesterday. Calories were right at 2,480.

[spirit3530]

1st





































place :D

[jked4life]

1st


place :D

:)

Won't be shooting for anything less :D

[jked4life]

Pre- Workout Cardio
Uphill walk- 125 cals

Hack Squats- ALL the way down till "clink"
315 x 11, 325 x 10, 335 x 10

Seated Calf Raise
170 x 10, 8, 135 x 11

Glute Ham Raises
6, 6, 6, 6

Leg Extension- Unilateral
110 x 13/13, 13/13/, 13/13

Leg Press- Unilateral
180 x 15/15, 230 x 15/15, 15/15

PWO Cardio- Active Recovery
Uphill Walk- 180 cals



Workout was excellent today. Got a PR on Hack Squats while bringing those babies right down to the ground and hearing the clink.

Nutrition
Pro: 237
CHO: 277
Fat: 52

[J_Bo]

Sweet! Nice job on the PR!

Man cardio after legs seems like it would be brutal!

[jked4life]

Sweet! Nice job on the PR!

Man cardio after legs seems like it would be brutal!

Thanks! I felt good about it. I didn't feel good about the fact that my right knee is bothering me. I tried wrapping them today just to save them a bit. We will see tomorrow if it did. I usually don't do that, but...

The cardio was actually fine. I was only walking 3.5 at 9% incline for 15 minutes. With legs as long as mine, it was a piece of cake! It actually felt good to flush out all the lactic acid and junk in the muscles. I've noticed really low intensity cardio for a few minutes after a leg workout reduces DOM's.

[bbqwizard]

Pre- Workout Cardio
Uphill walk- 125 cals

Hack Squats- ALL the way down till "clink"
315 x 11, [color=blue]325 x 10, 335 x 10[/b]

Seated Calf Raise
170 x 10, 8, 135 x 11

Glute Ham Raises
6, 6, 6, 6

Leg Extension- Unilateral
110 x 13/13, 13/13/, 13/13

Leg Press- Unilateral
180 x 15/15, 230 x 15/15, 15/15

PWO Cardio- Active Recovery
Uphill Walk- 180 cals



Workout was excellent today. Got a PR on Hack Squats while bringing those babies right down to the ground and hearing the clink.

Nutrition
Pro: 237
CHO: 277
Fat: 52

Excellent job on the PR! I have been having knee issues for year's. A couple week's ago I was feeling REALLY good, and pushed it (The right knee) a little too far. Anyway, I can relate:) You nailed it today!

Great log btw! I just found it:) Have you tried any of the other NRG-X products since your trial of Raptor?

[jked4life]

The cardio was actually fine. I was only walking 3.5 at 9% incline for 15 minutes. With legs as long as mine, it was a piece of cake! It actually felt good to flush out all the lactic acid and junk in the muscles. I've noticed really low intensity cardio for a few minutes after a leg workout reduces DOM's.

Should mention that I am also a swim coach. After a really tough set, we make them do "active recovery" to flush everything out so they won't be as sore. This is a common practice that has been done for years. If it works for them it should work for me on a leg day... hopefully.


Excellent job on the PR! I have been having knee issues for year's. A couple week's ago I was feeling REALLY good, and pushed it (The right knee) a little too far. Anyway, I can relate:) You nailed it today!

Great log btw! I just found it:) Have you tried any of the other NRG-X products since your trial of Raptor?

Thanks for stopping in Phillip! I feel like I'm okay on the knee but need to watch it. Funny thing is that I've never had any knee issues whatsoever. Until the last couple of months. My shoulders are a mess but they have been pain free. It's odd.

I have not yet tried anything else. It's mostly due to my hectic schedule (which will lighten soon). I don't even have time to research stuff I might want to try :( I did like the Raptor though.

[jked4life]

Well, I have some big news to share in this thread. First and most importantly I have officially decided to get some assistance with this prep. I've been looking around for a while now and trying to find somebody that knows their stuff and that I would like spending the next couple months communicating with. It was such a tough choice because of all of the talented individuals locally and via the net. However, I am excited to be working with our own Alberto Nunez for the coming weeks up until show time! I've got a ton of respect for the guy and his accomplishments as well as those he has worked with.

Secondly, my life just got a lot less busy! After a very long Saturday pf dominating in Oak's home town, I officially ended my second job of coaching. It was a great season but now my responsibilities there are pretty much completed until next fall. This free's me up for a lot more of that cardio I guess I'm supposed to be doing :D

[J_Bo]

Congrats, man! Huige news, and one hell of a pick up for you :D!!!

I have no doubt you'll be shredded to all get out!

[jked4life]

5 minutes warmup

10 minutes of intervals- 2 of which I was trying to hold back Xtend vomit

15 minutes low intensity.





This was a challenging session. Haven't done HIIT in a while so it was a shocker to the body. It felt great in a really sick and twisted way, lol.

[bbqwizard]

Well, I have some big news to share in this thread. First and most importantly I have officially decided to get some assistance with this prep. I've been looking around for a while now and trying to find somebody that knows their stuff and that I would like spending the next couple months communicating with. It was such a tough choice because of all of the talented individuals locally and via the net. However, I am excited to be working with our own Alberto Nunez for the coming weeks up until show time! I've got a ton of respect for the guy and his accomplishments as well as those he has worked with.

Secondly, my life just got a lot less busy! After a very long Saturday pf dominating in Oak's home town, I officially ended my second job of coaching. It was a great season but now my responsibilities there are pretty much completed until next fall. This free's me up for a lot more of that cardio I guess I'm supposed to be doing :D

you are in for a fun ride! You couldn't have chosen a better man for the job:) Game on bro! , as it has just begun! Time to bring it all together:D

[jked4life]

Congrats, man! Huige news, and one hell of a pick up for you :D!!!

I have no doubt you'll be shredded to all get out!

Thanks J. It was one hell of a pick up for me. The man really knows his stuff. With coaching like that, I have no excuses not to be absolutely lights-out conditioned. It's all on me to execute now!!!!!!!!


you are in for a fun ride! You couldn't have chosen a better man for the job:) Game on bro! , as it has just begun! Time to bring it all together:D

Thanks Phillip. That's exactly why I made that choice, lol. I really did my homework on this. I took over a month to research, contact, correspond, and check on how other clients of various people did. In the end, there were a ton of good coaches out there. I thought this was the best choice for me though :) It literally is all on me now! No excuses! No whining!

Closer to the show, I do plan on working with a local guy a bit for posing help though. I imagine that would be tough via pictures and such, especially for someone relatively non-kinesthetic like myself :cool:

[FATHER FLEX]

2010 should be another great competitve season, its going to be great. In your case you will NOT look like a rookie. :)

[AustrianOakJr]

Secondly, my life just got a lot less busy! After a very long Saturday pf dominating in Oak's home town, I officially ended my second job of coaching. It was a great season but now my responsibilities there are pretty much completed until next fall. T:D

We got dominated, eh? Bummer, but im glad you were the one to teach us a lesson. Which high school?

Nice choice in Alberto. I heard he knows a couple things. ;)

Should be awesome to see you hit the stage in the spring. You know i'll be there!

[Quelly]

in late but I'm in!

[jked4life]

2010 should be another great competitve season, its going to be great. In your case you will NOT look like a rookie. :)

Thank you for the kind words. I am hoping that planning so far ahead really pays off. I've been to a number of local shows and the #1 rookie mistake is not giving oneself enough time/not showing up lean. I know people underestimate how much they have to loose, so I didn't want to put myself in a bad spot.

I'm really gonna bust my tail to put together the best possible rookie season.


We got dominated, eh? Bummer, but im glad you were the one to teach us a lesson. Which high school?

Nice choice in Alberto. I heard he knows a couple things. ;)

Should be awesome to see you hit the stage in the spring. You know i'll be there!

Thanks Oak! It wasn't just Webster, the entire county was there. We were at the WAC at Shroeder. I was just sayin that to get a rise out of you, but we did really well.

I'm pretty sure Berto knows a few things, lol :D

I appreciate the show of support. It's nice to have peeps, especially local that can understand what this sport is about and support! We'll have to hit up the gym either here or there sometime in the near future. Without coaching, I got a lot more free time now (well, if free includes lifting or cardio, lol).


in late but I'm in!

Aw yeah! Thanks for coming over.

Your journal was one of the major deciding factors for me to get this thing going! It was definitely one of the main reasons I wasn't afraid to start so early preparing as well. I figured if you could prep 9 months and still look like you did, I'd be fine prepping till April. Just got to buck up and try to be as tough though, lol.

[Quelly]

Thank you for the kind words. I am hoping that planning so far ahead really pays off. I've been to a number of local shows and the #1 rookie mistake is not giving oneself enough time/not showing up lean. I know people underestimate how much they have to loose, so I didn't want to put myself in a bad spot.

I'm really gonna bust my tail to put together the best possible rookie season.



Thanks Oak! It wasn't just Webster, the entire county was there. We were at the WAC at Shroeder. I was just sayin that to get a rise out of you, but we did really well.

I'm pretty sure Berto knows a few things, lol :D

I appreciate the show of support. It's nice to have peeps, especially local that can understand what this sport is about and support! We'll have to hit up the gym either here or there sometime in the near future. Without coaching, I got a lot more free time now (well, if free includes lifting or cardio, lol).



Aw yeah! Thanks for coming over.

Your journal was one of the major deciding factors for me to get this thing going! It was definitely one of the main reasons I wasn't afraid to start so early preparing as well. I figured if you could prep 9 months and still look like you did, I'd be fine prepping till April. Just got to buck up and try to be as tough though, lol.

hey you'll do fine, my prep in 07 was harder, and it was shorter...slow and steady wins the race

[jked4life]

hey you'll do fine, my prep in 07 was harder, and it was shorter...slow and steady wins the race

Thanks Eric. I do have a long way to go. But like you said, slow and steady...

[jked4life]

Bench Press
235 x 5, 5, 5

Pullups
+20 x 5, 5, 5

Smith Shoulder Press
175 x 5, 5, 5

BB Row
210 x 5, 5, 5

Tricep Deadlift
105 x 5, 5, 5

BB Curl
105 x 5, 5, 5

Decline Situp
+60 x 10, 8, 8

Leg lifts on Decline Bench
10, 10

Cardio

Incline walk on treadmill- 30 minutes

Walk was at 3.5 mph. Incline started at 5% and ended at 11%. Even at 11%, my heartrate never went above 115. I'm not really sure where to go here. I can increase speed a bit and incline a bit... but soon it will be an uphill jog. I guess that would be fine though. Gonna have to ask about that. Not sure if I should go by heartrate or speed/incline. My heart is very low stroke with a resting rate of 49. When I used to be an endurance athlete, it would go as low as 39.

Debrief

Am I shorting myself on my 5 rep maxes? This seems way too easy. Weights flew up today.

Today I started counting my Xtend, fish oil and other assorted stuff into my macro's. Realized I've been a little above the macro's I've been reporting when I actually count that stuff, lol. Probably about 150 cals. difference. To see if it would help my knee, I upped my fish oil today (and counted it). I could feel more hunger today with 150 cals less but reported the same. That's fine though. When I get hungry I think of the Chris Aceto quote "hunger is fatness leaving the body".

Nutrition

52.9
267.4
250.7

2,354--Just realized that doesn't add up. Those macro's should add up differently...Fitday, you are killing me!!!!!

Morning Weight
211.0

[J_Bo]

How many do you think you COULD hit for 1 set of 5?

Can't wait to see how you do at the end of this ramp when you set some prs :D

[spirit3530]

Some days you will feel REALLY strong and some days not so strong. I wouldn't put too worrying much into it. Increase the weight by 5 and press with pride.

[AustrianOakJr]

I appreciate the show of support. It's nice to have peeps, especially local that can understand what this sport is about and support! We'll have to hit up the gym either here or there sometime in the near future. Without coaching, I got a lot more free time now (well, if free includes lifting or cardio, lol).





Yea, man. We keep saying we're gonna get together, but we dont. We gotta do it. Im definately doing the cuse now, so its serious bidness for the next two weeks for me.

BTW, what do you count for macros with xtend? I didnt know there were any. I drink that stuff like its my job and havent counted it all prep.

[Blazed]

Good choice as far as a prep coach. Berto is the man!

Do you know exactly which show you are doing yet?

[jked4life]

How many do you think you COULD hit for 1 set of 5?

Can't wait to see how you do at the end of this ramp when you set some prs :D

Well, for instance the 5 Rep maxes I was figuring were:

Bench - 285 x 5
Hack Squat- 455 x 5
Deadlift - 455 x 5
BB Curls- 125 x 5
ect...

I think I might be capable of more, just didn't test maxes under optimal conditions maybe.


Some days you will feel REALLY strong and some days not so strong. I wouldn't put too worrying much into it. Increase the weight by 5 and press with pride.

I think it's just a matter of me being used to going in to the gym and trying to do multiple sets at 95% of my max of whatever rep range I was using, each day, each exercise, each workout... This is probably why I plateaued for so long on many exercises.

I'm trying something new, and new is always a bit awkward I guess. I have been taking advantage of this time to work on form and lifting more dynamically.


Yea, man. We keep saying we're gonna get together, but we dont. We gotta do it. Im definately doing the cuse now, so its serious bidness for the next two weeks for me.

BTW, what do you count for macros with xtend? I didnt know there were any. I drink that stuff like its my job and havent counted it all prep.

Now, with my season over I've got a whole lot more flexibility to do that. I can come over there pretty much anytime. Give me a call or text when your schedule looks free. I do know I'm going to be out of comission all of next week due to a minor surgery. Any other time sounds good though.


Good choice as far as a prep coach. Berto is the man!

Do you know exactly which show you are doing yet?

That's pretty much what I've been gathering. He's been real supportive to a lot of people and he and his athletes (you included) have the physique's to back it up. Now it's just a matter of doing what I'm told, lol. I officially start with him next week.

I have three shows in mind. As a novice, I'm not sure if I'll go through with all of them or just one or two. It will all depend on conditioning, mental state, ect... First is the INBF show in Buffalo on March 20. Also, the NGA Can/Am in Buffalo in early April and the NGA here in Rochester on April 24th are possibilities.

[TheBigRigatoni]

subbed

[jked4life]

How many do you think you COULD hit for 1 set of 5?

Can't wait to see how you do at the end of this ramp when you set some prs :D

Let's see;
Bench 285 x 5, Hack Squat 455 x 5, Deadlift 455 x 5, ect... I'm wondering if my maxes actually exceed this? I didn't really set them on a "max attempt day"


Some days you will feel REALLY strong and some days not so strong. I wouldn't put too worrying much into it. Increase the weight by 5 and press with pride.

I think it's more of the fact that I'm used to lifting 90-95% on all the rep ranges I choose. I think this burned me out and kept me from progressing. So it's different...


Yea, man. We keep saying we're gonna get together, but we dont. We gotta do it. Im definately doing the cuse now, so its serious bidness for the next two weeks for me.

BTW, what do you count for macros with xtend? I didnt know there were any. I drink that stuff like its my job and havent counted it all prep.

Next week is bad, I'm actually not lifting at all. I'm getting a very minor surgery on my shoulder. Gonna have stiches for a week. According to the doc, only a week out of commission. Anytime after that, I'm game! It's aways fun!


Good choice as far as a prep coach. Berto is the man!

Do you know exactly which show you are doing yet?

Thanks! I'm impressed with some of the work he has done himself as well as with his athletes. Got a great head on his shoulders and seems like a great guy to work with. I officially start Nov. 1.

There is an INBF show at the end of March in Buffalo, the NGA Can/Am in Buffalo in early April, and the NGA Rochester show in late April. Right now I am shooting for the first one, but all are posibilities. Don't know if I want to do all three in a rookie season or not yet. Time will tell.

[J_Bo]

Oh man. Good luck on the surgery! Maybe the week rest will do your body good.

[jked4life]

Oh man. Good luck on the surgery! Maybe the week rest will do your body good.

Thanks J. I'm not looking to over dramatize it or anything. It's a simple in and out procedure. I'm even allowed to drive myself. Doc told me I need to spend the rest of the day lying on my back to keep the skin around my shoulder from filling with fluid. Other than that, I should be good to go. He said no weights for a week but there is no limit on cardio after the first day.

I'm not excited about a week away from the weights, but... I haven't taken any time away in months. It probably will be good for me to rest up a bit. My outer left thigh has been twinged and my right knee have been hurting a bit. I'm sure a week away will do those little nagging things some good. I got a long road ahead of me :)

[jked4life]

Hack Squats
375 x 5, 5, 5

Standing Machine Calf Raises
295 x 10, 315 x 8, 335 x 8

Deadlift
375 x 5, 5, 5

1 Leg Curl- 1 leg
65 x 6/6, 70 x 6/6, 6/6

Leg Extension- 1 leg
120 x 13/13, 125 x 12/12, 10/10----4/4

Cardio
Incline Walk on Treadmill- 3.5mph, 9% incline. 345 cals burned.


Nutrition
P- 248
C- 270
F- 52

2,416


Debrief

Lifts were good today. Had a lot left in the tank on all of those Hack Squats and Deads. Yay! Been having a bit of trouble sleeping lately. Not really sure why.

[jked4life]

Active Recovery- LISS Cardio

Well, today was an off day. It was a really nice day today, so my wife and I packed up the jogging stroller and took our son down to the canal trail to do some jogging. We jogged along the Erie Canal while the leaves fell into the water. It was really pretty. Great family bonding experience. My wife is training for her first race, a 10kand getting faster. We kept it slow and had fun.

35 minutes, ~10 min/mile, pushing a jogging stroller :)

[J_Bo]

Active Recovery- LISS Cardio

Well, today was an off day. It was a really nice day today, so my wife and I packed up the jogging stroller and took our son down to the canal trail to do some jogging. We jogged along the Erie Canal while the leaves fell into the water. It was really pretty. Great family bonding experience. My wife is training for her first race, a 10kand getting faster. We kept it slow and had fun.

35 minutes, ~10 min/mile, pushing a jogging stroller :)

That sounds awesome! Excursions with the family are the best form of cardio! Gotta enjoy being able to do stuff outdoors while we still can!

[jked4life]

That sounds awesome! Excursions with the family are the best form of cardio! Gotta enjoy being able to do stuff outdoors while we still can!

I know. It'll be winter here very soon :(

[stayfit2008]

I can't tell you how excited I am to hear you picked up a qualified trainer,..I think for us new guys to this sport it's probably one of the most vital aspects of a great Prep,...Kudos to ya man! This will save you so much time and grief!

[Quelly]

Berto is a great coach, very hands on, and knows how to listen to clients and adapt to each person...I'm obviously biased being his close friend, but I know you're in good hands

[jked4life]

I can't tell you how excited I am to hear you picked up a qualified trainer,..I think for us new guys to this sport it's probably one of the most vital aspects of a great Prep,...Kudos to ya man! This will save you so much time and grief!

Yeah, I've thought long and hard about it. The main reason is not only to achieve a better overall product at the end but to save a bit of anxiety, grief and neurotic behavior. I figure there'll be enough of that anyways, lol. I kind of thought it would make life a little easier on me and my family going this route, at least from sanity's standpoint.

[jked4life]

Berto is a great coach, very hands on, and knows how to listen to clients and adapt to each person...I'm obviously biased being his close friend, but I know you're in good hands

I've more or less quietly followed his progress and the progress of others and I was impressed. He also seemed like a good dude to be working with for quite a few reasons.

[jked4life]

60 Seconds between all sets


Incline Smith Press
235 x 10, 9, 7, 185 x 8, 7

Lat Puilldown
180 x 10, 10, 8, 150 x 10

DB Shoulder Press
70 x 10, 7, 60 x 8, 60 x 6--- 40 x 4

Chest Supported Dumbell Row
70 x 10, 10, 10, 8 ---40 x 5 (with a 5 second squeeze at top)

HS Flat Press
140 x 10, 10, 9, 8

Dumbell Curl ss. w Revers Grip Pressdowns
45 x 10/10 --- 65 x 10
45 x 8/8 --- 65 x 10
35 x 12/12 --- 65 x 10

Cardio
Incline Walk - 3.8 mph, 11% incline, 382 cals


Debrief

Today I had a real good workout. I was feeling a bit tired today but I went home and rested for a while and hung out with the fam. Got some extra carbs today on a refeed which helped a lot. Had some pre-workout coffee with dinner and was ready to rock it out this evening. The best way to describe my workout today was "hungry". I was working out like a man possessed. I kept thinking about my goal and how badly I wanted to succeed. There was a local WNBF pro working out tonight, which helped motivate me because I kept thinking "that's where I want to be someday". I literally thought to myself "I will not be outworked".

Cardio was fun too. Got my sweat on while listening to some old school music "the Chronic" from Dr. Dre, lol. Took me back to 1992, haha. :D.

[stayfit2008]

There was a local WNBF pro working out tonight, which helped motivate me because I kept thinking "that's where I want to be someday". I literally thought to myself "I will not be outworked".

:D.

You Mean AustrianOakjr was there???

[jked4life]

You Mean AustrianOakjr was there???

Haha, no not him. Although that would be good motivation to get going. Got to get another session in with him soon.

[AustrianOakJr]

You Mean AustrianOakjr was there???

Some day......hopefully, some day soon. :)

[jked4life]

Leg Press- Full ROM
540 x 15, 630 x 12, 630 x 11

Seated Calf Raise
170 x 11, 9, 7 --- 135 x 5

Hip Thrust
115 x 8, 8 --- wasn't feeling it

One Leg Dumbell Deadlifts
45's x 14/14, 55's x 9/9, 55's x 8/8

One Leg- Leg Extension
135 x 12/12, 11/11, 9/9 --- 90 x 8/8

GHR's
7, 6, 6, 3

Narrow Stance Squats
185 x 20 --- to light so I waited 75 seconds and then, 185 x 20

Cardio
Incline Walk- 3.8 mph, 11% incline, 30 minutes ---- 382 cals



Debrief

Had a great workout today. I pushed really hard and was sweating up a storm. When I got to the end, I figured I'd cap it off with a widowmaker. I thought 185 would be good, but I was wrong. I should have gone higher, like 205 or 225. I'll know for next time. The first 5 minutes of cardio was challenging cause the legs were a little jello-y.

[Quelly]

not feeling the hip thrusts eh?

[J_Bo]

not feeling the hip thrusts eh?

Must not have been able to get a butt pump going....

I'm gonna have to give 'em a whirl and see if I'm "feelin' 'em"

[TheBigRigatoni]

Leg Press- Full ROM
540 x 15, 630 x 12, 630 x 11

Seated Calf Raise
170 x 11, 9, 7 --- 135 x 5

Hip Thrust
115 x 8, 8 --- wasn't feeling it

One Leg Dumbell Deadlifts
45's x 14/14, 55's x 9/9, 55's x 8/8

One Leg- Leg Extension
135 x 12/12, 11/11, 9/9 --- 90 x 8/8

GHR's
7, 6, 6, 3

Narrow Stance Squats
185 x 20 --- to light so I waited 75 seconds and then, 185 x 20

Cardio
Incline Walk- 3.8 mph, 11% incline, 30 minutes ---- 382 cals



Debrief

Had a great workout today. I pushed really hard and was sweating up a storm. When I got to the end, I figured I'd cap it off with a widowmaker. I thought 185 would be good, but I was wrong. I should have gone higher, like 205 or 225. I'll know for next time. The first 5 minutes of cardio was challenging cause the legs were a little jello-y.

dammm matt nice

[bbqwizard]

dammm matt nice

Mike, you should do the show with him!:D - NO EXCUSES!..lol

[AustrianOakJr]

Forgive my ignorance, but this sounds like something I could use..........what is a "widowmaker"?

[jked4life]

not feeling the hip thrusts eh?

Not yesterday. I'll give them a try again but they weren't working out for me at that time.


dammm matt nice

Thanks Mike! My legs are feeling it today, that's for sure.


Mike, you should do the show with him!:D - NO EXCUSES!..lol

I agree!!!!!! Whatcha think Rig? We can train together anytime :D


Forgive my ignorance, but this sounds like something I could use..........what is a "widowmaker"?

Ah, it's just a 20 rep squat to finish the workout. I went pretty deep on them. Basically something that made me want to cry to finish things off. The first was too easy but after the second set, I felt like I might pass out :) Generally you'd only want to do one set of 20 rep squats but I should have put more on the bar.

[TheBigRigatoni]

Not yesterday. I'll give them a try again but they weren't working out for me at that time.



Thanks Mike! My legs are feeling it today, that's for sure.



I agree!!!!!! Whatcha think Rig? We can train together anytime :D



Ah, it's just a 20 rep squat to finish the workout. I went pretty deep on them. Basically something that made me want to cry to finish things off. The first was too easy but after the second set, I felt like I might pass out :) Generally you'd only want to do one set of 20 rep squats but I should have put more on the bar.

no fat fur bear italians allowed on stage..im far from ready

[jked4life]

no fat fur bear italians allowed on stage..im far from ready

Awh come on. You've got time :D

20+ weeks!

[TheBigRigatoni]

Awh come on. You've got time :D

20+ weeks!

never get the stomach ripped bro..to much hair..not solid enough or cut

[jked4life]

5 min - 0% incline @6.0 mph

10 min - Intervals - Incline 6% -40 sec@5.0/ 20 sec@9.0

15 min- Easy Jog- 0% incline - 6.4 mph


Debrief

Woke up this morning and felt very tired. Been fighting off some kind of a bug. Wife and kid are both sick and I've been teetering on the edge. I think last night's grueling leg workout plus cardio had something to do with the slow start this morning. Anyways, felt fine with later on.

[gymratluke]

IN!!!!!















































I really hope you arent listening to anything that Father Flex dude says....he's a total douche bag!!!























































Really.....

















































Nah, Im just playing! I love that SOB to death!!



























(no homo)

[jked4life]

IN!!!!!


I really hope you arent listening to anything that Father Flex dude says....he's a total douche bag!!!

Really.....


Nah, Im just playing! I love that SOB to death!!



(no homo)

Haha, I expected that reaction.

Thanks for stopping by. This journal needed some presence from the old school exercise forum, circa 2005 crew. :)

[bbqwizard]

never get the stomach ripped bro..to much hair..not solid enough or cut

Seriously Mike, I've seen recent pics that you've posted. 20 week's is PLENTY of time for your genetics bro and you know it! Just buck up and do it! If your bro can do it, so can you:D Okay, I'll stop bugging you about it;) JUST DO IT!!!!! The after party binge is the best part..lol and I know you'd be in for that:D Hell! I'll buy the first round...of PIZZA!

[demike]

Looking good man, high rep squats always kill my lungs.

[jked4life]

Seriously Mike, I've seen recent pics that you've posted. 20 week's is PLENTY of time for your genetics bro and you know it! Just buck up and do it! If your bro can do it, so can you:D Okay, I'll stop bugging you about it;) JUST DO IT!!!!! The after party binge is the best part..lol and I know you'd be in for that:D Hell! I'll buy the first round...of PIZZA!

Do IT!!!!!!! Nothing like a little peer pressure :D


Looking good man, high rep squats always kill my lungs.

Thanks Mike!

Yep. Killed everything, lol. Legs, lungs, the whole system. Good stuff though.

[jked4life]

Bench Press
260 x 5, 5, 5 + 1-- w/o partner helped me dig for a last rep that I wouldn't have had

Pullups
+35 x 5, 5 5

Smith Machine Shoulder Press
190 x 5, 195 x 5, 5

Barbell Rows
235 x 5, 5, 5

Ez Bar Curl
115 x 5, 5, 5

Tricep Deadlift
115 x 5, 5, 5


Cardio
Incline Walk - 34 min, 3.8 mph, 11% incline, 400 cals

Morning Weight
206.0 - New low!!


Debrief
Well, good workout today. I felt like I was struggling a little bit on the bench press at 90%, but I am hoping it will feel better next time. The rest of the excerises felt pretty awesome though. Cardio went by quick cause I had the company of my lifting partner who has apparently decided to join me in competing, but maybe not until fall. He's gonna be a flat out beast. He did some shurgs today with 765 and the bar was bending like a mofo.

I also saw the face of my competition today. Apparently another one of the guys at my gym is going to be at the same shows in the spring. He should be in the same class too! He's far leaner right now but never really seems to change. He's got a much better chest, but I'm pretty confident I'll have him on quads, hams and back. He's a good guy, so it will be a fun road with some friendly competition. Gonna make me drive that much harder seeing the competition almost every day!!!!!

It just got real over herel!!

[J_Bo]

:eek: shrugs with 8 plates per side!?!? What the Crap lol!

wow, having a competitor train at the same gym should make for some extra motivation! Whatever you do, though, don't let where he is at mess with your head. Just stick to your plan and take it slow and steady, and you'll be better off in the long run!

[jked4life]

:eek: shrugs with 8 plates per side!?!? What the Crap lol!

wow, having a competitor train at the same gym should make for some extra motivation! Whatever you do, though, don't let where he is at mess with your head. Just stick to your plan and take it slow and steady, and you'll be better off in the long run!

Lol, he's a freakin beast. Benches 315 for reps like it's his job.


I realized I had to edit my post cause it was confusing. There is another guy who is going to be in my weight class. He's impressive, but beatable. My training partner is the one with the sick shrugs. He is gonna compete too, but maybe not until fall. He's got about 40 lbs to loose and might not be able to make it in time.

No matter what, I'll be sticking to my gameplan :)

[J_Bo]

Lol, he's a freakin beast. Benches 315 for reps like it's his job.


I realized I had to edit my post cause it was confusing. There is another guy who is going to be in my weight class. He's impressive, but beatable. My training partner is the one with the sick shrugs. He is gonna compete too, but maybe not until fall. He's got about 40 lbs to loose and might not be able to make it in time.

No matter what, I'll be sticking to my gameplan :)

I think it was clear. But maybe mine wasn't :)

Either way, it's all good, home slice!

[bbqwizard]

:eek: shrugs with 8 plates per side!?!? What the Crap lol!

wow, having a competitor train at the same gym should make for some extra motivation! Whatever you do, though, don't let where he is at mess with your head. Just stick to your plan and take it slow and steady, and you'll be better off in the long run!

lol X2! WOW! is right:)

[ehlisl]

I also saw the face of my competition today. Apparently another one of the guys at my gym is going to be at the same shows in the spring. He should be in the same class too! He's far leaner right now but never really seems to change. He's got a much better chest, but I'm pretty confident I'll have him on quads, hams and back. He's a good guy, so it will be a fun road with some friendly competition. Gonna make me drive that much harder seeing the competition almost every day!!!!!

It just got real over herel!!

It doesn't matter what they look like now, it's what they look like on stage ;) The friendly competition is always good too, really helps you push it the closer you get.

Keep up the impressive work!

[jked4life]

I think it was clear. But maybe mine wasn't :)

Either way, it's all good, home slice!

It is all good ;)


lol X2! WOW! is right:)

Yeah, no kidding. It's good for me to be around somebody like that. Really helps me get it going.


It doesn't matter what they look like now, it's what they look like on stage ;) The friendly competition is always good too, really helps you push it the closer you get.

Keep up the impressive work!


Absolutely! It's a long time between now and then but I think I've got a better base. I know I put in lots of work on the squats, deads, bench, and other heavy compounds. I've focused on the basics for years. I'm hoping it will show once I get lean.

I appreciate the props Luke!

[jked4life]

Deadlifts
Bunch of warmup sets
405 x 5, 405 x 5, 455 x 3, 405 x 10

Hack Squats
405 x 5, 5, 5

GHR's
4, 4, 4, 4 - No use of upper body to support at all- first time

Leg Extensions- 1 leg
150 x 10/10, 150 x 10/10, 9/9

Abzorz
4 sets of weighted abs on the decline bench.

Cardio
Incline Treadmill, 30 min, 3.8 mph, 11% incline, 384 cals



Debrief
Today's power workout was great! I deviated from the plan on deads. I wouldn't have, except for the fact that I will be sidelined all next week. I'm kind of irritated about the whole situation, but I gotta attend to my health, which is by far the most important thing. Anyways, 405 was going up real easy so I tried 455. It went up pretty well but I was arching the upper back too much for comfort so I went back down to 405. On fifth rep of the last set, my compadre decided to ask me "are you going to be outworked?" and it fired me up. Instead of putting the barbell down I ripped out 5 more reps. I think a whole lot of emotion from a lot of different things in my life came out during that set. I got a total of 10 reps on that set, by far a lifetime PR. I guess that's what I get for letting him borrow my "Layne Norton Unleashed" DVD, lol. :)

[jked4life]

I made mention to this a while back but tomorrow afternoon I am getting my shoulder cut open. The purpose of it is to remove a lump that is there. I get to go right home afterward, so it's not a major deal but I was told I could not lift for a week. I will have a pretty large incision but luckily they don't have to go down far at all. I'm not really squeamish but I am a little bit anxious this evening in anticipation. I'm not happy about being sidelined but I was happy that it could be so far out from the big day.

[debrovnik]

Great deadlifts! Best of luck with the shoulder op, hope it goes well!

[bbqwizard]

I made mention to this a while back but tomorrow afternoon I am getting my shoulder cut open. The purpose of it is to remove a lump that is there. I get to go right home afterward, so it's not a major deal but I was told I could not lift for a week. I will have a pretty large incision but luckily they don't have to go down far at all. I'm not really squeamish but I am a little bit anxious this evening in anticipation. I'm not happy about being sidelined but I was happy that it could be so far out from the big day.

I'll be thinking of you bro! Take care and allow yourself to rest. Don't rush thing's! When you feel good it's easy to over-do it. So, just take it slow.

BTW, your deads were just plain outstanding! What a way to end a week:)

[jked4life]

Great deadlifts! Best of luck with the shoulder op, hope it goes well!

Thanks. I'm not really looking forward to it, but everything should be fine.


I'll be thinking of you bro! Take care and allow yourself to rest. Don't rush thing's! When you feel good it's easy to over-do it. So, just take it slow.

BTW, your deads were just plain outstanding! What a way to end a week:)

Wise words my friend. I will try to take it easy. Gonna do cardio all week, so hopefully that will drain some energy and make me feel like I can at least do something. Doc cleared me for that.

I appreciate the props on the deads. Something deeply rooted came over me during that set and it was almost like I was harnessing frustration, anger, anxiety, happiness, confidence all at once to fuel that effort. I guess that's one of the reasons I like doing this so much. I feel as if the gym is my happy place. When I'm there all the things that cause stress or negative feelings all just disappear. It's truly an escape for me. To me, this is more important to me than any contest prep.

[demike]

Good luck on the shoulder operation but I am sure you will be fine man. Great deads like already mentioned.

[jked4life]

Upon waking, no pump, food or water.

http://i231.photobucket.com/albums/ee159/mspreter/Oct312009019.jpg

[AustrianOakJr]

Man! 405 for TEN?? Holey crap. Insane.

Good luck with the surgery. Sounds like it should be no problem. Keep up on the cardio.....can you do HIIT? Might be good to throw in a session or two to deplete some glycogen and keep the body in fat burn mode. Ive been doing HIIT on the stationary recumbant. Good way to get it done and it doesnt involve the shoulder at all.

Pic looks good.....kinda hard to see....but good from what I can!

[ehlisl]

I made mention to this a while back but tomorrow afternoon I am getting my shoulder cut open. The purpose of it is to remove a lump that is there. I get to go right home afterward, so it's not a major deal but I was told I could not lift for a week. I will have a pretty large incision but luckily they don't have to go down far at all. I'm not really squeamish but I am a little bit anxious this evening in anticipation. I'm not happy about being sidelined but I was happy that it could be so far out from the big day.

I had a good friend that went throught something similar. He was back at it in about a week and was as good as new.

Good luck with everything, get it done and get back to work! ;)

...and solid work on the deads!

[J_Bo]

Lookin' lean from the back this far out!

[Quelly]

Sick deadlifting amigo, best of luck with the surgery, and your looking good for this stage of the game!

[jked4life]

Man! 405 for TEN?? Holey crap. Insane.

Good luck with the surgery. Sounds like it should be no problem. Keep up on the cardio.....can you do HIIT? Might be good to throw in a session or two to deplete some glycogen and keep the body in fat burn mode. Ive been doing HIIT on the stationary recumbant. Good way to get it done and it doesnt involve the shoulder at all.

Pic looks good.....kinda hard to see....but good from what I can!

Haha, thanks Oak. I was on fire for those. Can't wait to see how high I can peak on deads this cycle before I deload.

As for the surgery, it shoudln't be anything major. More of an inconvenience than anything. I plan on doing cardio all week to compensate. I'll be throwing in a little bit of HIIT probably at some point.

The pics were pretty bad, lol but I thought I'd throw them up anyways. I'm feeling pretty good about the rear poses. I've got good arms, rear delts, back, and hamstrings. All those years of deadlifting :D


I had a good friend that went throught something similar. He was back at it in about a week and was as good as new.

Good luck with everything, get it done and get back to work! ;)

...and solid work on the deads!

Yep. That's the plan from what I was told. In a week, stiches come out and I'm good to go. In the meantime I'm gonna be itching to get training :(

As for the deads---Thanks :)


Lookin' lean from the back this far out!

I think so. I've got plenty of lower back fat to go, but the upper and mid-back are coming along. I've got a good amount of size back there too. I think back and perhaps triceps are my strongest bodyparts.


Sick deadlifting amigo, best of luck with the surgery, and your looking good for this stage of the game!

Thanks Eric! I've been really diligent for the past month with the diet and training. Now, starting today I'm beginning wth Berto. I'm just trying to get out ahead of the game and come in lean and hard. The biggest mistake I've seen at a few of the local shows with the novices is that they never come in lean enough. My goal is to not make that mistake by planning way ahead. After listening to that Natural Bodybuildng Radio show with Dr. Joe, I'm intrigued about the possibilities of even coming in early and hardening up for the show. That might be wishful thinking though :cool:

[TheBigRigatoni]

Haha, thanks Oak. I was on fire for those. Can't wait to see how high I can peak on deads this cycle before I deload.

As for the surgery, it shoudln't be anything major. More of an inconvenience than anything. I plan on doing cardio all week to compensate. I'll be throwing in a little bit of HIIT probably at some point.

The pics were pretty bad, lol but I thought I'd throw them up anyways. I'm feeling pretty good about the rear poses. I've got good arms, rear delts, back, and hamstrings. All those years of deadlifting :D



Yep. That's the plan from what I was told. In a week, stiches come out and I'm good to go. In the meantime I'm gonna be itching to get training :(

As for the deads---Thanks :)



I think so. I've got plenty of lower back fat to go, but the upper and mid-back are coming along. I've got a good amount of size back there too. I think back and perhaps triceps are my strongest bodyparts.



Thanks Eric! I've been really diligent for the past month with the diet and training. Now, starting today I'm beginning wth Berto. I'm just trying to get out ahead of the game and come in lean and hard. The biggest mistake I've seen at a few of the local shows with the novices is that they never come in lean enough. My goal is to not make that mistake by planning way ahead. After listening to that Natural Bodybuildng Radio show with Dr. Joe, I'm intrigued about the possibilities of even coming in early and hardening up for the show. That might be wishful thinking though :cool:
hell yea...bring that chit down broseph

[jked4life]

Well, the surgery went well. I was shocked when I saw what came out of there. The mass that came out of there was enormous. It was a little shocking to see it. Surgery was easy. They numbed me and we shot the shizzle for about 20 minutes while he butchered me up. Before I knew it I was out of there. All I felt was a little tugging on me. Even once the pain killers wore off, still not much pain. It's been annoying laying on the back all day though. Apparently this will keep the area from filling with fluid. Can't wait to get up and moving tomorrow.

Will try to hit some cardio tomorrow evening. Should be good to go for that.

[TheBigRigatoni]

Well, the surgery went well. I was shocked when I saw what came out of there. The mass that came out of there was enormous. It was a little shocking to see it. Surgery was easy. They numbed me and we shot the shizzle for about 20 minutes while he butchered me up. Before I knew it I was out of there. All I felt was a little tugging on me. Even once the pain killers wore off, still not much pain. It's been annoying laying on the back all day though. Apparently this will keep the area from filling with fluid. Can't wait to get up and moving tomorrow.

Will try to hit some cardio tomorrow evening. Should be good to go for that.

ok bro..hope for speed recovery

[J_Bo]

Glad to hear the surgery was a success! Now rest hard so you can get back to training HARD! :D

[Quelly]

Glad to hear the surgery was a success! Now rest hard so you can get back to training HARD! :D

x2 bud

[AustrianOakJr]

The mass that came out of there was enormous. It was a little shocking to see it. .

PICS??? :) ;)

Glad to hear everything came out OK. Rest up!

[jked4life]

ok bro..hope for speed recovery

Thanks Mike!!!


Glad to hear the surgery was a success! Now rest hard so you can get back to training HARD! :D

It seemed to go just fine. It was really easy. I'm a little sore today but not too bad. I get to take the bandages off later today. I guess at that point I will see how successful it was based on how that wound looks... :cool:


x2 bud

Thanks Eric!


PICS??? :) ;)

Glad to hear everything came out OK. Rest up!

I thought about snapping a pic with my phone but didn't. It was pretty nasty. In my estimation, it was at least the diameter of a quarter but in a spherical shape.

I also took the day off from work today to rest, lol. I probably didn't need to, but I had a hard time getting dressed this morning and woke up with a sore throat too, so I called in. Meh, I got 47 sick days so I might as well take one :)







On a good note, the stiches in me aren't as tight and restrictive as I had thought. I may be able to hit a lower session by Friday or over the weekend. I would just have to be extremely careful about what I chose to do and how I did it. I'm thinking some occlusion training on leg extensions and curls, calf work, ect...

[debrovnik]

All the best for a speedy recovery!

Can't believe you didn't take pics :eek: A bit of gore it just what this section needs to brighten it up! :D

[RooRooTJ]

Damn you move some heavy ass weight. Just noticed this log. Are you talking about the INBF NORTHERN STATES SUPER NATURAL BODYBUILDING & FIGURE CHAMPIONSHIPS in Buffalo? I am doing that show as well. Will be great to see another guy on the boards there.

[jked4life]

All the best for a speedy recovery!

Can't believe you didn't take pics :eek: A bit of gore it just what this section needs to brighten it up! :D

Haha, I seriously considered it but ruled it out :D


Damn you move some heavy ass weight. Just noticed this log. Are you talking about the INBF NORTHERN STATES SUPER NATURAL BODYBUILDING & FIGURE CHAMPIONSHIPS in Buffalo? I am doing that show as well. Will be great to see another guy on the boards there.

First off, thanks! I've been trying to get those numbers up!!

The INBF Northern States in Buffalo was the one that I had my eye on. This is the first in a bunch I was looking at. There's a couple others that are in the coming weeks after that as well. It looks like I'll be seeing you there!!!!!! I assume you'll be in the Light Heavies?

[RooRooTJ]

First off, thanks! I've been trying to get those numbers up!!

The INBF Northern States in Buffalo was the one that I had my eye on. This is the first in a bunch I was looking at. There's a couple others that are in the coming weeks after that as well. It looks like I'll be seeing you there!!!!!! I assume you'll be in the Light Heavies?

I have only heard great hings about this show from others that competed in it so glad you are considering it. I will most likely be in the Middleweights. Might be on the border this time though, what about you?

[jked4life]

I have only heard great hings about this show from others that competed in it so glad you are considering it. I will most likely be in the Middleweights. Might be on the border this time though, what about you?

That's good to know. I don't know anyone who's done this show.

I've never been down to contest lean so it's a bit of a mystery. From best guess, I think I'll be in the low 180's.

[jked4life]

Incline Walk, 3.8 mph, 10% incline, 40 minutes

605 cals ( I highly question this number my treadmill threw out, lol)





Well, I was able to hit up some cardio today and get a little sweat going. It felt pretty easy since I guess I'm already getting pretty cardiovascularly fit :). Didn't cause any pain either, so that is good.

Nutrtion has been spot on so far today.Been tweaking a few minor things based on advice that Berto has given me. Luckily I'm not that far off the mark, so no major changes.

[J_Bo]

Yeah I dunno lol. 605 cals in 40 mins would be pretty filippin' brutal!

[jked4life]

Yeah I dunno lol. 605 cals in 40 mins would be pretty filippin' brutal!

Yeah, I don't trust those things. I just go by the time, incline and speed.

[FATHER FLEX]

Thos things are always off, anything that has you moving at 10 plus Kcal per minuteis brutal. Just a good way to track progress. :)

[jked4life]

Thos things are always off, anything that has you moving at 10 plus Kcal per minuteis brutal. Just a good way to track progress. :)

Yep. It's funny cause I was going the same speed/incline I usually do and wasn't really watching the cals. In the end, my home machine was adding them up a bit faster. Just a number that is insignificant though :)

I did work up a pretty good sweat though.

[jked4life]

Incline Treadmill, 40 minutes, 3.8mph, 10% incline



All done before 6 am :D

[TheBigRigatoni]

Incline Treadmill, 40 minutes, 3.8mph, 10% incline



All done before 6 am :D

how the hell do we miss you this morning at the gym??? ooo snap forget you home cardio

[AustrianOakJr]

ooo snap forget you home cardio

Man would that make my life easier.....wish I had a conveyor at home so I didnt have to drive my butt to the gym at 6AM. Sucky thing is that we HAD a nice treadmill probably 3-4 years ago but thats back when I was Mr. Fatguy and wouldnt have been caught on a treadmill without a donut in my hand to counteract the effect :)......so we sold it. DOH!

[gymratluke]

I made mention to this a while back but tomorrow afternoon I am getting my shoulder cut open. The purpose of it is to remove a lump that is there. I get to go right home afterward, so it's not a major deal but I was told I could not lift for a week. I will have a pretty large incision but luckily they don't have to go down far at all. I'm not really squeamish but I am a little bit anxious this evening in anticipation. I'm not happy about being sidelined but I was happy that it could be so far out from the big day.


Well, the surgery went well. I was shocked when I saw what came out of there. The mass that came out of there was enormous. It was a little shocking to see it. Surgery was easy. They numbed me and we shot the shizzle for about 20 minutes while he butchered me up. Before I knew it I was out of there. All I felt was a little tugging on me. Even once the pain killers wore off, still not much pain. It's been annoying laying on the back all day though. Apparently this will keep the area from filling with fluid. Can't wait to get up and moving tomorrow.

Will try to hit some cardio tomorrow evening. Should be good to go for that.

Glad everything went well bro...so there was no structural damage done in the surgery so you can just jump right back into heavy pressing after your week lay off?!

[jked4life]

how the hell do we miss you this morning at the gym??? ooo snap forget you home cardio

Awh yeah. It's moments like that where you can't put a price tag on the home mill :D Makes life so much easier.


Man would that make my life easier.....wish I had a conveyor at home so I didnt have to drive my butt to the gym at 6AM. Sucky thing is that we HAD a nice treadmill probably 3-4 years ago but thats back when I was Mr. Fatguy and wouldnt have been caught on a treadmill without a donut in my hand to counteract the effect :)......so we sold it. DOH!

This is essentially part of the reason I got the thing. We bought it back in 2007 with our tax return and it has already paid off in dividends. At the time I was really fat and knew I'd need cardio beyond what I was willing to drive to the gym for, lol. I also had a gut feeling that it would become "essential" for something later on, but I wasn't sure what for :D Now I know...


Glad everything went well bro...so there was no structural damage done in the surgery so you can just jump right back into heavy pressing after your week lay off?!

Thanks Luke. I don't think there was much structural damage done at all. It's a pretty good size wound though. Luckily, I should be able to do everything by next week. Motion in the left side of my body was VERY limited without pain up until this afternoon. I've been noticing much more ability to move that side freely as the day has worn on. I still have to be careful for a while though. I'll probably dare to do a light and careful leg workout this weekend.

It's been tougher mentally than physically. I'm ready to get moving and shaking but feel paralyzed like I can't take action. Kind of a helpless feeling. Ah well, I don't want to be over dramatic or anything. People go through a lot worse things. I've been truly blessed in my life, for which I am very grateful :) These things are insignificant in the scheme of it all.

[stayfit2008]

Next year are you gonna have surgery to get the scar removed,..:D,...You are looking really ripped and I think you'll be a true contender at your comp!

[jked4life]

Next year are you gonna have surgery to get the scar removed,..:D,...You are looking really ripped and I think you'll be a true contender at your comp!

Haha, probably not. I'll just lather a few extra coats of tanner over it :D


Thanks Chris! I'm really shooting to do some damage this spring. I want my first round to be one that I can be proud of, especially conditioning wise. This is the main reason for starting so early. I figure, what's 6-7 weeks of trying to grow a few ounces of muscle when I've been training for so long going to really accomplish? Why not take the extra time to try and avoid the main pitfall of novice competitiors???? Thats the line of thinking anyways...

[stayfit2008]

Haha, probably not. I'll just lather a few extra coats of tanner over it :D


Thanks Chris! I'm really shooting to do some damage this spring. I want my first round to be one that I can be proud of, especially conditioning wise. This is the main reason for starting so early. I figure, what's 6-7 weeks of trying to grow a few ounces of muscle when I've been training for so long going to really accomplish? Why not take the extra time to try and avoid the main pitfall of novice competitiors???? Thats the line of thinking anyways...

Excellent,..My trainer told me something that has stayed with me to this day,..you can always do a comp. just for the sake of experience,..but if you can do one and win,..than isn't worth the extra time in training?

[RooRooTJ]

Haha, probably not. I'll just lather a few extra coats of tanner over it :D


Thanks Chris! I'm really shooting to do some damage this spring. I want my first round to be one that I can be proud of, especially conditioning wise. This is the main reason for starting so early. I figure, what's 6-7 weeks of trying to grow a few ounces of muscle when I've been training for so long going to really accomplish? Why not take the extra time to try and avoid the main pitfall of novice competitiors???? Thats the line of thinking anyways...

Well said. I wish i would have taken this approach my first show. I only dieted 10 weeks. No where near enough time. haha

[jked4life]

http://i231.photobucket.com/albums/ee159/mspreter/IMG_2310.jpg


The incision is about 2 inches long. They went down a little deeper then I was expecting though. Healing up quite nicely.

[jked4life]

Well said. I wish i would have taken this approach my first show. I only dieted 10 weeks. No where near enough time. haha

Yikes! That's a quick prep. I can't imagine trying to do that. I'm also a little paranoid with it being the first time and all. Don't know how quickly the fat is going to come off.

[jked4life]

Performed in the Great Outdoors... well... suburbia

5 minutes warmup jog

10 minutes- 40 second jog/20 seconds all out

15 minutes - Jog




I also was feeling much more flexibility in my left side without any pain so I decided to play around in my house with some of my weights...

Chins- BW x 10, 10, 10
Pushups - 20, 20, 20
Dumbell Curls- 25's x 10/10, 10/10, 10/10 - little rest

Felt fine doing all of this. I'm planning on going back to the gym Saturday morning and do some careful lifting. I'm thinking by then it'll be fine to do a lighter workout as long as I excercise good judgement.

[gymratluke]

Wow...chin ups just a couple days after surgery?! NICE!!!

[J_Bo]

Way to get after it, bud ;)

That actually is damn impressive this soon after surgery!

[AustrianOakJr]

Nice man. Nice. Back at it quick. Forget those girly "healing days". ;)

[bbqwizard]

Very cool that you are back at it! I have scars as well and as you said, It's just a matter of a few extra coats of tan..lol

[jked4life]

Wow...chin ups just a couple days after surgery?! NICE!!!

Well, I tested the motion out to make sure it wouldn't pull on the area first. Just did a few sets down in my basement. I wouldn't have jeopardized myself to do it. :)


Way to get after it, bud ;)

That actually is damn impressive this soon after surgery!

Hahah, thanks. Like I said before, they didn't go too deep with the scalpel, so the muscle damage was minimal. I was just making sure not to pop the stiches or pull on it.


Nice man. Nice. Back at it quick. Forget those girly "healing days". ;)

Lol, I wouldn't say I was back at it but I was able to do a few things. Healing is for wimps. Did I mention that I habitually squat with thumbtacks in my pocket just to feel extra hardcore? :D




Very cool that you are back at it! I have scars as well and as you said, It's just a matter of a few extra coats of tan..lol

Nothing a few coats of tan can't take care of :)

[jked4life]

40 minute jog @ ~ 6.0 mph

Felt the need to pound the pavement rather than go to the hamster mill.

[gymratluke]

Damn...wish I could run for 40 mins straight! lol

[demike]

Damn...wish I could run for 40 mins straight! lol

this, lol.


Glad the surgery went fine man, good stuff.

[jked4life]

Damn...wish I could run for 40 mins straight! lol

Lulz, I gots the cardio skillz. :D

I used to be a swimmer/runner back in the day so 40 mins. jog at that pace is a piece of cake.


this, lol.


Glad the surgery went fine man, good stuff.

Thanks man. It was perfectly fine. I'm just itching to get back to moving some iron though. It makes me sad not lifting heavy things :(

[demike]

Thanks man. It was perfectly fine. I'm just itching to get back to moving some iron though. It makes me sad not lifting heavy things :(

Maybe once I start lifting heavy things I will know how it feels! :p :p

Glad everything went well man.

[jked4life]

Maybe once I start lifting heavy things I will know how it feels! :p :p

Glad everything went well man.

Lol, you're getting there. Just got to keep at it and keep pushing yourself to get stronger across all the rep ranges.


Thanks! I'm feeling much better.

[jked4life]

Leg Press
630 x 12, 12, 810 x 8, 10, 10

1 Leg, Leg Curl
80 x 6/6, 80 x 6/6, 80 x 5/5 + 2 leg x 10, 70 x 6/6 + 2 leg x 10

Leg Extension- 1 Leg
135 x 10/10, 10/10, 10/10, 9/9

Seated Calf Raise - Long pause at top and bottom
90 x 12, 12, 12, 12

Narrow Stance Squats- Nice and Deep
205 x 20, 225 x 12 + 185 x 11-- all in one set

Decline Leg Lifts
BW x 18, +15 x 12, +15 x 12

Cardio
Incline Walk, 30 minutes, 3.8 mph, 11% incline, 389 cals



Debrief

I went to they gym today extremely cautions about what I could and could not do. My range of motion in the upper body is still limited and if I move too much it tugs on the stitches and hurts me. I started off with leg Press and it put no stress on the area whatsoever so I kept adding weight and rocked it out. Leg curls and extensions were fine. I wasn't sure about the squats, but I kept the bar high on the traps and it was all good. Did much better on the high rep squats at the end of the workout this time, which I was happy about. All in all, great workout without any pain or stupid moves on my part (cause I was very careful)

Tomorrow is upper body. This is going to be much more limited with what I can perform. Back work and shoulder work is going to be the most limited. I'm thinking I'll be good on chest and arms. I'll probably be using lots of machines to help keep it safe plus its easy to bail if it starts hurting.


Morning Weight
206.0 - Oh Yeah! Tied for the lowest number so far.


Today is a refeed day, oh yay!

[jked4life]

Abs
9 sets :eek:

Seated Cable Rows
5 sets - Relatively light, nice slow squeeze at the contraction

HS Pulldown
90 x 20 reps - 4 sets slow and controlled

HS Rows
90 x 15, 180 x 10, 10, 10

Lat Pulldowns
120 x 12, 150 x 10, 10, 10

HS Bench Press
90 x 20, 130 x 10, 10, 10

HS Decline Bench Press
180 x 10, 10, 10, 10

45 degree leaning Laterals
15 x 15/15, 15/15

Cardio
Incline Treadmill, 3.8 mph, 11.5% incline, 385 cals.


Morning Weight
203.5 - Lightest I've been since I was 18 years old!!!!!!!!!!!

Debrief
Things went fine today. Used short rest periods and got a good amount of volume in. Had to keep the weights light, so I wanted to keep moving. No pain, but can't yet go heavy. Probably a few more days.

[jked4life]

http://i231.photobucket.com/albums/ee159/mspreter/Nov7Rdbi.jpg

http://i231.photobucket.com/albums/ee159/mspreter/Nov7mostm-1.jpg


Well, some progress pictures. Fat is coming off, which is a good thing. I'm feeling really small, especially in the upper body since I hadn't had any lifting in a week before this pic. Getting leaner is helping me to really evaluate some of the weakpoints that I have...

[RooRooTJ]

Damn weight is coming down quickly over the past couple days. Great job.

[jked4life]

Damn weight is coming down quickly over the past couple days. Great job.

Thanks man. It has but it hasn't. It got stuck for a couple of weeks then all of the sudden dropped by like 3 pounds. I'm averaging about 1-1.5 a week though.

[RooRooTJ]

Thanks man. It has but it hasn't. It got stuck for a couple of weeks then all of the sudden dropped by like 3 pounds. I'm averaging about 1-1.5 a week though.

I know what you mean.

How is your back feeling after doing the upper workout?

[jked4life]

I know what you mean.

How is your back feeling after doing the upper workout?

It's getting better quick. Yesterday I took it pretty easy, so it was fine. Gonna be back at 100% pretty soon. I'll be real happy for that too!

[Quelly]

http://i231.photobucket.com/albums/ee159/mspreter/Nov7Rdbi.jpg

http://i231.photobucket.com/albums/ee159/mspreter/Nov7mostm-1.jpg


Well, some progress pictures. Fat is coming off, which is a good thing. I'm feeling really small, especially in the upper body since I hadn't had any lifting in a week before this pic. Getting leaner is helping me to really evaluate some of the weakpoints that I have...

lookin right on track buddy, and the feelings of small ness in the upper body is understandable...when the body isn't constantly using a muscle group it stops retaining the same amount of glycogen there, so you those muscles will actually get smaller, but no worries its not muscle tissue that is lost, just glycogen storage, and as soon as you start lifting again with those muscles it comes back

[stayfit2008]

Looks real good! My only critique,..train your back for width alot more,..You'll be surprised how much width you will be able to achieve in only a few months. Everything else looks real good!

Like someone once told me,..BB contest are mostly won with Legs and Back!

[jked4life]

lookin right on track buddy, and the feelings of small ness in the upper body is understandable...when the body isn't constantly using a muscle group it stops retaining the same amount of glycogen there, so you those muscles will actually get smaller, but no worries its not muscle tissue that is lost, just glycogen storage, and as soon as you start lifting again with those muscles it comes back

Thanks! I feel like I'm getting slowly leaner over the past 5 weeks or so, which is good. Once I got schooled to a few nutritional things I was doing wrong from Berto, I feel like it has accelerated a lot. Wasn't counting a few things, wasn't counting a few things correctly... now I am more hungy, lol. It's all good though.

About the shrinkage (muscular :) ), that's good to know. I always hypothesized something like that but never knew for sure. It seems like I always look the biggest a day or so after hitting a bodypart really hard. I just worry that when all is said and done I'm going to be small in general, lol.

[Quelly]

Thanks! I feel like I'm getting slowly leaner over the past 5 weeks or so, which is good. Once I got schooled to a few nutritional things I was doing wrong from Berto, I feel like it has accelerated a lot. Wasn't counting a few things, wasn't counting a few things correctly... now I am more hungy, lol. It's all good though.

About the shrinkage (muscular :) ), that's good to know. I always hypothesized something like that but never knew for sure. It seems like I always look the biggest a day or so after hitting a bodypart really hard. I just worry that when all is said and done I'm going to be small in general, lol.

one thing that helps with contest prep for me...is to remember that the physique that isunderneath the bodyfat is built, done, nothing will change that, but now you have comitted to fat loss, and that should be the focus JUST GET SHREDDED I have seen many many many only decently developed guys get SHREDDED and look amazing and beat very well developed guys who didn't get as lean...the muscularity and "bber look" is very leanness dependent, trust me, get shredded, you'll love the way you look and you'll do well. Next offseason, focus on putting on size

[stayfit2008]

^^^^^ How True!

[jked4life]

one thing that helps with contest prep for me...is to remember that the physique that isunderneath the bodyfat is built, done, nothing will change that, but now you have comitted to fat loss, and that should be the focus JUST GET SHREDDED I have seen many many many only decently developed guys get SHREDDED and look amazing and beat very well developed guys who didn't get as lean...the muscularity and "bber look" is very leanness dependent, trust me, get shredded, you'll love the way you look and you'll do well. Next offseason, focus on putting on size

Very wise words. I am going to keep coming back to this post again and again. You're right and I've seen it in real life and also on these boards. It is so true about the importance of getting super lean and the rewards of it in terms of placings. I think I just need to constantly keep reminding myself of this. This is exactly why I started bringing it down Oct. 3 for a spring show, lol. I guess the mind just plays tricks.

I already have it in my mind that I need to get a lot stronger this off-season. I'm sure of that!

[stayfit2008]

Very wise words. I am going to keep coming back to this post again and again. You're right and I've seen it in real life and also on these boards. It is so true about the importance of getting super lean and the rewards of it in terms of placings. I think I just need to constantly keep reminding myself of this. This is exactly why I started bringing it down Oct. 3 for a spring show, lol. I guess the mind just plays tricks.

I already have it in my mind that I need to get a lot stronger this off-season. I'm sure of that!

You my man have just taken another step into the life of a natural bodybuilder,..You are living it now,...no doubt!!!

[jked4life]

You my man have just taken another step into the life of a natural bodybuilder,..You are living it now,...no doubt!!!

Haha, I haven't yet been on stage yet but I love this stuff. That pit in my stomach, when it growls a little bit from being hungry makes me feel alive! Makes me feel like a Spartan. Not enough food to fill the belly but I will go into battle everyday with the iron and with the treadmill and I will emerge victorious.

[stayfit2008]

Haha, I haven't yet been on stage yet but I love this stuff. That pit in my stomach, when it growls a little bit from being hungry makes me feel alive! Makes me feel like a Spartan. Not enough food to fill the belly but I will go into battle everyday with the iron and with the treadmill and I will emerge victorious.

Yes,..King Leonidas!!!

[demike]

Thanks for some knowledge being spread in here guys, I am taking it all in.

Not saying I am going to be stepping on stage or anything (long way to even think about something like that) but some good info to just learn.

Good pics man, arms and legs stand out to me.

[jked4life]

Thanks for some knowledge being spread in here guys, I am taking it all in.

Not saying I am going to be stepping on stage or anything (long way to even think about something like that) but some good info to just learn.

Good pics man, arms and legs stand out to me.

I'm glad you are fnding some valuable tidbits in here. When this thing is done, I hope there are lots of good discussions in here about bb and contest related stuff.

While you might be suited to wait a while, you got some great development for someone with your experiene level. Hitting the stage in the not so distant future wouldn't be that outlandish for ya. You've got a great set of wheels already!

And thanks on the props. I'm feeling really good about the bi's, tri's, quads, hammies, traps and back. Not feeling as confident about the glutes, chest, medial delts and lats I'm not sure (need to lean out more). I think some of the chest issues are due to years of poor posture (hunched over). I need to practice standing straighter with shoulders back. It's all good though.

[AustrianOakJr]

one thing that helps with contest prep for me...is to remember that the physique that isunderneath the bodyfat is built, done, nothing will change that, but now you have comitted to fat loss, and that should be the focus JUST GET SHREDDED I have seen many many many only decently developed guys get SHREDDED and look amazing and beat very well developed guys who didn't get as lean...the muscularity and "bber look" is very leanness dependent, trust me, get shredded, you'll love the way you look and you'll do well. Next offseason, focus on putting on size

Oh yea ^^^.

Matt.....looking good, man. You've got some serious wheels there and they are going to look sick all shredded up. Keep it up, man. THis is going to get GOOD.

[jked4life]

Looks real good! My only critique,..train your back for width alot more,..You'll be surprised how much width you will be able to achieve in only a few months. Everything else looks real good!

Like someone once told me,..BB contest are mostly won with Legs and Back!

Good call. I do a lot of weighted pullups and lat pulldowns. Any other excercises you'd suggest hitting, or just up the volume on those?


Oh yea ^^^.

Matt.....looking good, man. You've got some serious wheels there and they are going to look sick all shredded up. Keep it up, man. THis is going to get GOOD.

Thanks man! I once had the skinniest legs, lol. I made it my mission to make those things grow and trained them like a madman. I feel like it really paid off.

I appreciate the props. :)

[jked4life]

Standing Military Press
95 x 15, 115 x 10, 10, 115 x 7, 95 x 8 - Short rest periods

1 Leg RDL- DB's
60's x 10/10, 65 x 10/10, 70 x 10/10

Incline DB Press
85's x 10, 85 x 8, 85 x 7, 70 x 9 :(

Hip Thrusts- 2 second pause at top
115 x 10, 135 x 10, 10, 8

Decline Barbell Press
185 x 13, 205 x 9, 205 x 6, 185 x 6 + 155 x 9

DB Fly
55 x 10, 10

DB Fly - Fascia Stretch
30's x 60 seconds

Cable Laterals
20 x 12/12, 10/10, 10/10

Cardio
Incline Walk, 3.9 mph, 11.5% incline, 30 minutes, 389 cals


Debrief

Today's session was okay. Didn't feel so strong, especially on the pressing. Felt fatigued easily tonight too. Part of it might have been the fact that I was literally on the go the entire day. Only sat down for like 10 minutes between 6 am and 9pm, just long enough to shove some food in my face. Luckily, I have tomorrow off to chill :D

Looking in the mirror after my workout, I feel like I am looking much better every day. I've been doing exactly what I'm told diet and cardio wise and the fat does seem to be coming off. I'm happy about that. Berto just shared a little bit of the game plan with me for the month and it looks aggressive! It's all good because I'm ready to jump in head first :)

[stayfit2008]

What really helped me for my last 6 month prep were the Dbell rows. Look in my second to last page of my journal,..I did a comparison of my back and the added size is very evident!

[jked4life]

What really helped me for my last 6 month prep were the Dbell rows. Look in my second to last page of my journal,..I did a comparison of my back and the added size is very evident!

I like those a lot. The only problem is the lack of heavy Dumbells at my gym only go to 100--- which sucks so bad. For me, rows with 100's is about as effective as a fart in a windstorm. I saw the pic of Berto rigging the 100's and a smaller one on top of it. Maybe I could give that a whirl.

[stayfit2008]

I like those a lot. The only problem is the lack of heavy Dumbells at my gym only go to 100--- which sucks so bad. For me, rows with 100's is about as effective as a fart in a windstorm. I saw the pic of Berto rigging the 100's and a smaller one on top of it. Maybe I could give that a whirl.

Thats exactly what I do,...strap your wrist in tight,..then place another Dbell acrossthe other Dbell and in front of your wrist.

Another effective method is,..place a bench at a smith machine,..load it to whatever weight you want,..grap the bar in the middle and you can do one arm rows this way to!

[jked4life]

Thats exactly what I do,...strap your wrist in tight,..then place another Dbell acrossthe other Dbell and in front of your wrist.

Another effective method is,..place a bench at a smith machine,..load it to whatever weight you want,..grap the bar in the middle and you can do one arm rows this way to!

Both great suggestions! Thanks :)

Will try one of these next day I hit back.

[spirit3530]

or you could do 1 arm T-Bar rows.

[bbqwizard]

Looks real good! My only critique,..train your back for width alot more,..You'll be surprised how much width you will be able to achieve in only a few months. Everything else looks real good!

Like someone once told me,..BB contest are mostly won with Legs and Back!
man do i hope that's true this weekend..lol

one thing that helps with contest prep for me...is to remember that the physique that isunderneath the bodyfat is built, done, nothing will change that, but now you have comitted to fat loss, and that should be the focus JUST GET SHREDDED I have seen many many many only decently developed guys get SHREDDED and look amazing and beat very well developed guys who didn't get as lean...the muscularity and "bber look" is very leanness dependent, trust me, get shredded, you'll love the way you look and you'll do well. Next offseason, focus on putting on size
Amen!

Looking excellent in here! Keep up the great work!

[gymratluke]

I like those a lot. The only problem is the lack of heavy Dumbells at my gym only go to 100--- which sucks so bad. For me, rows with 100's is about as effective as a fart in a windstorm. I saw the pic of Berto rigging the 100's and a smaller one on top of it. Maybe I could give that a whirl.

Well then I got the solution for you bro...chest supported 2 arm DB row in the incline bench. Not sayin you arent strong, but once you can do the 100's for a set of 12 while holding for a second at the top, you'll be at BEAST STATUS!! So give those a try, I guarantee you're back will love them, MY BACK SURE DOES!! ;)

[jked4life]

man do i hope that's true this weekend..lol

Amen!

Looking excellent in here! Keep up the great work!

Thanks bro. I'm working hard to get after it!


Well then I got the solution for you bro...chest supported 2 arm DB row in the incline bench. Not sayin you arent strong, but once you can do the 100's for a set of 12 while holding for a second at the top, you'll be at BEAST STATUS!! So give those a try, I guarantee you're back will love them, MY BACK SURE DOES!! ;)


I actually have done those and they are killer! I agree, if I rep out 100's on those I'll definitely have achieved beast status. Great excercise.

[J_Bo]

I missed the pics before. Lookin really good this far out. You're certainly in an awesome position to come in shredded to all get out!

[jked4life]

Today was an off day. A completely off day from everything, training and work. I got to sleep in until 7 am, which was awesome, lol. Feel good. Ready to attack weights tomorrow. Hit an all-time low this morning of 203.0 :D

My wife has been completely neutral about this whole thing since day one. She doesn't really get it but supports me because she loves me very much and wants me to pursue something that makes me happy. She's been noticing how much I've been busting my tail in the gym as well as being super strict with hitting my macro's as close to exact as humanly possible. Today she told me it was going to be really cool to see me up on that stage and that she was really proud of me for this. That really meant a lot to me. I think she's starting to realize that to me it's not about looking good, plastic trophies, bragging rights or any other superficial things. To me it's about the journey. It's about pushing myself to the limits physically in the gym, mentally at home with the diet, and psychologically with the whole big picture. I see this whole thing as like a modern day walkabout... a journey to the depths of hell to help discover things about myself and build character.

[jked4life]

I missed the pics before. Lookin really good this far out. You're certainly in an awesome position to come in shredded to all get out!

Thanks Jason!

That's my goal. I know I'm not going to be the most massive dude in the show and right now at this point in time, I can't really control that. The only thing I can control is whether or not I come in shredded to the gills. My focus for the next 20 weeks or so is to absolutely come in shredded out of my mind.

[jked4life]

Rack Chins
BW x 12, 12, 10, 10 - Nice squeeze at the top

Incline Smith PRess
255 x 8, 7, 235 x 6, 185 x 12

Pulldowns - Wide Grip attachment
120 x 12, 130 x 12, 140 x 12, 140 x 10 - squeezed each rep at bottom

DB Shoulder Press
75 x 10, 75 x 7, 60 x 9, 60 x 7 + 30 x 9

Reverse Pressdown ss w/ Cable Curls
110 x 20---- 110 x 16
120 x 15---- 120 x 10
120 x 12 ----120 x 9
120 x 12-----120 x 9

Machine Fly
110 x 16, 120 x 15, 120 x 10 - Squeezed each rep

Bent Elbow Dumbell Laterals
35 x 10, 40 x 7, 20 x 22

DB Rows
120 x 6/6, 120 x 6/6

Cardio
3.9 mph, 11.5% incline, 30 minutes, 389 cals


Debrief

Well, yesterday was a refeed but I only bounced back up to 205.0 which isn't bad at all. Definitely making prgress. Workout was decent tonight but I haven't been feeling really strong lately. I'm a bit bummed about that. I even tried to take a little bit more rest between sets today but the numbers just weren't what I wanted.

Tonight, the gym was my salvation. I had a really bad day at work and it was eating at me up until 7pm when I hit the gym. It's been a stressful time for me there and I work a job that can get very stressful if you let it. I'm handling things well and stand out there (in a good way), but by nature I get really anxious. I really hate when I let things that don't really matter in the big picture get me down, but it just takes over me sometimes. It's a personal struggle that I've dealt with my whole life. My stomach just gets tied in knots sometimes over stupid stuff (in the big picture). I have to keep reminding myself that I have a great family, friends, and health and those are the things that are truly important. To me the gym is like therapy... cheaper and a safer, better alternative than the drugs, alcohol or binge eating I could be using to compensate, lol.

[AustrianOakJr]

Debrief

Well, yesterday was a refeed but I only bounced back up to 205.0 which isn't bad at all. Definitely making prgress. Workout was decent tonight but I haven't been feeling really strong lately. I'm a bit bummed about that. I even tried to take a little bit more rest between sets today but the numbers just weren't what I wanted.

Tonight, the gym was my salvation. I had a really bad day at work and it was eating at me up until 7pm when I hit the gym. It's been a stressful time for me there and I work a job that can get very stressful if you let it. I'm handling things well and stand out there (in a good way), but by nature I get really anxious. I really hate when I let things that don't really matter in the big picture get me down, but it just takes over me sometimes. It's a personal struggle that I've dealt with my whole life. My stomach just gets tied in knots sometimes over stupid stuff (in the big picture). I have to keep reminding myself that I have a great family, friends, and health and those are the things that are truly important. To me the gym is like therapy... cheaper and a safer, better alternative than the drugs, alcohol or binge eating I could be using to compensate, lol.

I know just what you mean. People ask "how do you keep at it, day after day??" I WANT to go to the gym because its such a stress reliever. I dont know how people go without it. Its got to be one of the healthiest ways to blow off steam. Keep plugging, man.

[jked4life]

I know just what you mean. People ask "how do you keep at it, day after day??" I WANT to go to the gym because its such a stress reliever. I dont know how people go without it. Its got to be one of the healthiest ways to blow off steam. Keep plugging, man.

Lol, I get the same thing and I feel the same way. I feel like we have one of the most important professions out there. You and I probably both work with some of of the individuals that need the most guidance at that. I wouldn't want to do anything else, but sometimes I think I take a little bit too much of the world on my shoulders.

Other people I work with drink, get therapy, take medication, overeat or "self-medicate" to deal with these same issues. Ironically, they all think I'm the one that's nuts for being the health nut, lol :)

[gymratluke]

I know just what you mean. People ask "how do you keep at it, day after day??" I WANT to go to the gym because its such a stress reliever. I dont know how people go without it. Its got to be one of the healthiest ways to blow off steam. Keep plugging, man.

I agree! People who say "I cant make it to the gym, I've been working too much, I'm really stressed out..." I sit and look at them with a blank stare like R U FOR REAL?! Get in the damn gym and relieve that f*cking stress and life will be that much better! Not to mention you'll get the gratification of actually working out and knowing you're bettering yourself and doing something healthy.


So bro...that shoulder feeling good or what?! Looks like you're workouts arent suffering at all!

[jked4life]

I agree! People who say "I cant make it to the gym, I've been working too much, I'm really stressed out..." I sit and look at them with a blank stare like R U FOR REAL?! Get in the damn gym and relieve that f*cking stress and life will be that much better! Not to mention you'll get the gratification of actually working out and knowing you're bettering yourself and doing something healthy.


So bro...that shoulder feeling good or what?! Looks like you're workouts arent suffering at all!

Amen to that! I don't get it either. I guess that's why we're different though.

The shoulder is feeling fantastic! Haven't had any pain in a while. I've been training a little bit smarter lately which I think has helped. I'm rotating my heavy exercises and using the Wave training method for those big compound lifts. I think this has really helped.

Hey, keep on pushing. Only a few days left before Mexico. Got to post up some classic pics of shenanigans down there too :D

[bbqwizard]

YOu've already doe more than most people do, and that is commit to something. This is contagious and the closer you get the more people will want to join you. Keep doing a great job on getting the job done. People alway's have opions, yada, yada, but you are the one making a difference in your life! Keep chugging:)

[FATHER FLEX]

Same issues as you at times. The gym is certainly helps me sort things out, and realize what you mentioned....It doesn't matter, and it really won't in a few weeks, and that I am very blessed.

[jked4life]

YOu've already doe more than most people do, and that is commit to something. This is contagious and the closer you get the more people will want to join you. Keep doing a great job on getting the job done. People alway's have opions, yada, yada, but you are the one making a difference in your life! Keep chugging:)

Thanks Phillip! I have noticed my enthusiasm has become contagious around the gym with a few of the people I associate with. All of the sudden, it's like there's been new life breathed into the place. A couple of people I know are now joining in and looking to compete as well!


Same issues as you at times. The gym is certainly helps me sort things out, and realize what you mentioned....It doesn't matter, and it really won't in a few weeks, and that I am very blessed.

Yep. The thing is, I know how awesome I have it in life... but somehow that stuff still gets to me. One of the reasons I really look forward to my gym time everyday. Something about a primal battle between you and some iron to really make that stuff dissipate though.

[jked4life]

Leg Press
630 x 10, 11, 10, 9

Seated Calf Raise- Pause at top and bottom
100 x 10, 10, 10, 10

GHR's
4, 4, 4 - no stabilization whatsoever, 5 - with minor stabilization at bottom

1 Leg- Leg Extension
140 x 10/10, 10/10, 10/10, 8/8 + 80 x 10/10

Donkey Calf Raises
4 sets

Decline leg lifts
+15 x 10, 10, 10

Narrow Stance Deep Squats
210 x 20

Cardio

15 Minutes Elliptical- 200 cals
15 Minutes Treadmill, 3.9 mph, 11.5% incline, 200 cals


Debrief

Today's workout was decent. Not feeling as strong and don't have as much pep in my step in the gym as I did a few weeks ago. Not sure if I'm still getting over a week layoff, stress, not sleeping enough, or what. Just didn't feel super in the gym today. Numbers were pretty decent though.

I was the last person in the gym still on the cardio equipment tonight. It reminded me of that Jay Cutler video on youtube with the "staind" "so far away" song, lol.

Today's Nutrition

P- 249.8
C- 266.3
F- 53.3

Macro's have been pretty much spot on every day. Looking forward to a refeed tomorrow. Gonna try to get up a little earlier and get a good chunk of carbs in me before my morning trip to the gym.

[ehlisl]

I was the last person in the gym still on the cardio equipment tonight. It reminded me of that Jay Cutler video on youtube with the "staind" "so far away" song, lol.

That is a classic vid of Jay! Hits the area that you have to go above and beyond, not many people do.

Keep up the great work :D

[J_Bo]

What are the decline leg lefts? I'm picturing an ab movement, but that would seem out of place?

The energy thing is probably a combo of the surgery and just being in a caloric deficit...sounds like you're pushing through, so you'll be good to go!

[jked4life]

That is a classic vid of Jay! Hits the area that you have to go above and beyond, not many people do.

Keep up the great work :D

Yep. That's probably one of my favorite youtube vids ever. I have it saved as a favorite. Gets me pumped when I see it.

Thanks!!!


What are the decline leg lefts? I'm picturing an ab movement, but that would seem out of place?

The energy thing is probably a combo of the surgery and just being in a caloric deficit...sounds like you're pushing through, so you'll be good to go!

Yes, those are an ab movement. I like to do one ab excercise each time I'm in the gym. I've had a habit of not training them directly but in the last 6 mo. or so I've made a conscious effort to do one weighted ab excercise per workout.

As for the fatigue, you are probably right. I am also on some antibiotics as of this week, which some people believe makes you lethargic (although I had a hard time finding evidence to back this claim). Felt much better today!

[jked4life]

Well, here's some weekly photo updates. I guess I've gotten a little leaner but it's kind of hard to tell. I'm not great with picking out details, lol. Current weight this morning was 203.5 and had my refeed day today. No pump in the pics, but did upper much earlier in the day.

http://i231.photobucket.com/albums/ee159/mspreter/Nov15MosM.jpg


http://i231.photobucket.com/albums/ee159/mspreter/Nov15Sidetrp.jpg



http://i231.photobucket.com/albums/ee159/mspreter/Nov15RDBI.jpg

[jked4life]

Warmup- Treadmill
7 minutes- 100 cals

Bench Press
260 x 5, 5, 5 - These all flew up

Wide Grip Pullups
+35 x 5, 5, 5

Smith Machine Shoulder Press
195 x 5, 5, 5

Barbell Rows
245 x 5, 5, 5

Ez bar Curls
115 x 5, 5, 5

Tricep Deadlift
120 x 5, 5, 5

Decline Situp- All the way back till head hit the bench
BW x 15, +40 x 10, 10, 10

Decline Bench- Leg Lifts
+ 20 x 8, + 15 x 10, + 15 x 10

Cardio
Incline Treadmill- 3.9 mph, 11.5% incline, 30 minutes, 389 cals


Morning Weight
203.5 - still hanging there. Refeed was today too.

Nutrition
P- 227
C- 366
F- 57


Debrief

Got more sleep last night, a full 8 hours and woke up golden. Got 100g of CHO in me before heading to the gym and I felt like a new man. I also warmed up on the treadmill before lifting which helped. I never used to need to do that (in my early 20's), just some warmup sets would suffice. Now I feel like I really need to get some blood flowing to lift optimally. Think I'm gonna keep doing this to help my lifts. Felt strong today and those weights flew up. Gonna bump the working sets up to maybe 95% next week and try for some PR's the week after. Hopefully I'll get em :) Some PR's woulld be pretty sweet.

Took the family to our local Children's mueseum of play and had a great time. My son is turning 2 years old in December and he had a blast. He loved the Sesame Street area cause he is a big fan, lol :) Then we made our trip to Wegman's, the best grocery store on the planet to get some eats for the week. Good times.

[liftjunkie06]

Looking good bro! Nice leg development! Subbed.

[jked4life]

Looking good bro! Nice leg development! Subbed.

Thank you. I've been working on those puppies a lot in the past year. They've really come up a lot. :)

[stayfit2008]

Looks good! Legs are your strong point! Little tip on the dbl. bicep pose front and rear.

During these poses,...shrug your shoulders DOWN. Still keep your elbows up tho. What this does is flare out your back more.

[jked4life]

Looks good! Legs are your strong point! Little tip on the dbl. bicep pose front and rear.

During these poses,...shrug your shoulders DOWN. Still keep your elbows up tho. What this does is flare out your back more.

Ahh... thanks for the tip! I need more widness any way I can get it, lol :)

[jked4life]

Warmup
8 min on the mill - 100 cals

Deadlifts
warmup sets
460 x 3, 460 x 3, 425 x 5

Hack Squats
425 x 5, 425 x 4 - 5th rep=fail :( , 405 x 5

Leg Curl- 1 leg
80 x 6/6, 80 x 6/6, 80 x 6/6 + 80 x 10- 2 legs

One Leg- Leg Extension
155 x 10/10, 155 x 10/10

Abductor Machine
110 x 10, 110 x 10

Sissy Squats on Hack Squat Machine
175 x 10

Cardio
Elliptical- 10 minutes , 125 cals
Treadmill- 20 minutes, 265 cals


Morning Weight
204.5


Debrief

Pretty good day at the gym today. I have to reconsider my split a little bit. I'm going to 5 days a week and I had a plan but didn't like how it went this week. I didn't have enough time between Lower Hyper and Lower Power. I felt compromised today on my power day. My legs didn't feel recovered enough to complete an appropriate power session. I'm thinking I'm going to just go to the normal Power/Hyper split the way it is orginally written. I think that will work just fine for me.

On a side note, I failed a lift in the Hack Squat machine today. You'd think this would have upset me, but quite the contrary. I have some fear in the back of my head that sometimes holds me back from pushing as much weight as I can. I failed... so what... I tried to move the most amount of weight that I could and got it stuck at the bottom. I easily/safely wiggled out, removed the weights and started over again... big deal :cool:. Failing a lift is better than never trying that heavy weight... so it was ok.

[liftjunkie06]

wowzers nice deadlifts!

[TheBigRigatoni]

Warmup
8 min on the mill - 100 cals

Deadlifts
warmup sets
460 x 3, 460 x 3, 425 x 5

Hack Squats
425 x 5, 425 x 4 - 5th rep=fail :( , 405 x 5

Leg Curl- 1 leg
80 x 6/6, 80 x 6/6, 80 x 6/6 + 80 x 10- 2 legs

One Leg- Leg Extension
155 x 10/10, 155 x 10/10

Abductor Machine
110 x 10, 110 x 10

Sissy Squats on Hack Squat Machine
175 x 10

Cardio
Elliptical- 10 minutes , 125 cals
Treadmill- 20 minutes, 265 cals


Morning Weight
204.5


Debrief

Pretty good day at the gym today. I have to reconsider my split a little bit. I'm going to 5 days a week and I had a plan but didn't like how it went this week. I didn't have enough time between Lower Hyper and Lower Power. I felt compromised today on my power day. My legs didn't feel recovered enough to complete an appropriate power session. I'm thinking I'm going to just go to the normal Power/Hyper split the way it is orginally written. I think that will work just fine for me.

On a side note, I failed a lift in the Hack Squat machine today. You'd think this would have upset me, but quite the contrary. I have some fear in the back of my head that sometimes holds me back from pushing as much weight as I can. I failed... so what... I tried to move the most amount of weight that I could and got it stuck at the bottom. I easily/safely wiggled out, removed the weights and started over again... big deal :cool:. Failing a lift is better than never trying that heavy weight... so it was ok.

who cares..the man is still a beast....sick dead lifts today Matt..i didn't realize a bar could bend like that :)

[J_Bo]

awesome volume AND intensity! Workin' hard, brotha! You're on a good path to destroy that stage!

[jked4life]

wowzers nice deadlifts!

Thanks man! Just pushed those with as much as I had in me :)


who cares..the man is still a beast....sick dead lifts today Matt..i didn't realize a bar could bend like that :)

hahah, that bar was bending a good amount wasn't it. Just tryin to kill it in there. Puttin in work.

It was good to see you and Mark today.


awesome volume AND intensity! Workin' hard, brotha! You're on a good path to destroy that stage!

Thanks Jason. I'm focused and things are going well so far. My goal is exactly that... to destroy the stage... bring the best physique possible.

[ehlisl]

On a side note, I failed a lift in the Hack Squat machine today. You'd think this would have upset me, but quite the contrary. I have some fear in the back of my head that sometimes holds me back from pushing as much weight as I can. I failed... so what... I tried to move the most amount of weight that I could and got it stuck at the bottom. I easily/safely wiggled out, removed the weights and started over again... big deal :cool:. Failing a lift is better than never trying that heavy weight... so it was ok.

Push the limits to improve!

Great work! There is nothing wrong with it, just make sure the machine is set up for a quick escape ;) One reason I use dumbbells so much, you can just bail out and hope no one is around! :D

[jked4life]

Push the limits to improve!

Great work! There is nothing wrong with it, just make sure the machine is set up for a quick escape ;) One reason I use dumbbells so much, you can just bail out and hope no one is around! :D

I scoped out the ROM on the machine long ago to make sure that if I failed, I could safely walk away. Actually doing it though... took some time. I'm glad I pushed it enough to actually fail. I'd like to actually get that next time though.

[jked4life]

Warmup
8 minutes walk on treadmill- 100 cals

incline Dumbell Press
65 x 10, 85 x 10, 100 x 10, 9, 8

Lat Pulldown- Wide Grip Attachment
150 x 12, 170 x 10, 190 x 8, 8

Dumbell Shoulder Press
70's x 10, 10, 10

DB Row
140 x 7/7, 140 x 6/6, 120 x 8/8, 8/8

HS Shoulder Press
90 x 15, 140 x 10, 10 + 90 x 10

HS Decline Press
180 x 12, 270 x 10, 8 + 180 x 8

DB Curls
50 x 8/8, 8/8

Cable Laterals ss w/ Chins
25 x 10/10----- BW x 10
25 x 10/10----- BW x 8
25 x 8/8 + 4/4---- no chins, lol

Cardio
Incline Treadmill, 30 minutes, 4.0 mph, 11% incline, 400 cals

Nutrition
P- 245
C- 266
F- 52

Debrief

Good session in the gym today. Felt really good all day and especially training tonight. Tons of energy and just felt awesome in general. Not a whole lot else to say. Just good stuff in general.

[liftjunkie06]

Nice weights!

I missed any supps. You takin ganything now? Just curious. I found me best preworkout to be a little coffee, yerba mate, and green tea.

[jked4life]

Nice weights!

I missed any supps. You takin ganything now? Just curious. I found me best preworkout to be a little coffee, yerba mate, and green tea.

I'm taking a few things, but not a ton:

Fish Oil
Glucosamine
Creatine
Xtend
Vasocharge
Beta-Alanine
Whey- not much


I don't go overboard with stuff. I used to go without most of this stuff but I saw the benefit of these items when I started using them a while back.

[liftjunkie06]

I'm taking a few things, but not a ton:

Fish Oil
Glucosamine
Creatine
Xtend
Vasocharge
Beta-Alanine
Whey- not much


I don't go overboard with stuff. I used to go without most of this stuff but I saw the benefit of these items when I started using them a while back.

I agree. I'm similar:

Fish oil
Whey
Cissus (bulk)
Beta alanine
WMS and some sort of intra product (was taking purple wraath)
Creatine mono
Regular vitamins

I think I need to add in the Vit E again. i'm also going to add some bulk citrulline malate when I start cutting. Keepin' it simple--I repsect that. I guess us guys over 30 have similar tastes...

[jked4life]

I agree. I'm similar:

Fish oil
Whey
Cissus (bulk)
Beta alanine
WMS and some sort of intra product (was taking purple wraath)
Creatine mono
Regular vitamins

I think I need to add in the Vit E again. i'm also going to add some bulk citrulline malate when I start cutting. Keepin' it simple--I repsect that. I guess us guys over 30 have similar tastes...

Yeah, to be honest I've tried a lot of stuff in the past that I really felt did nothing. Plus, I'm still bitter over the ephedra ban in 2004, lol. Used to take that stuff like it was going out of style... no more though. I guess both of those things pretty much turned me off to most supps.

I was actually just on whey and creatine until recently. There was so much hype over BCAA's and Beta-Alanine that I had to break down and try it. To my surprise (I'm pretty skeptical) I really noticed a difference. The vasocharge helps on a cut when I'm struggling with energy too.

I do take Vit D3 as well. Living in a place where I get no sun 10 months out of the year, I feel it's a must for health/mental health reasons. I certainly do notice a difference when I take this regularly, especially this time of year. The research def. seems to support this as well.

[liftjunkie06]

Yeah, to be honest I've tried a lot of stuff in the past that I really felt did nothing. Plus, I'm still bitter over the ephedra ban in 2004, lol. Used to take that stuff like it was going out of style... no more though. I guess both of those things pretty much turned me off to most supps.

I was actually just on whey and creatine until recently. There was so much hype over BCAA's and Beta-Alanine that I had to break down and try it. To my surprise (I'm pretty skeptical) I really noticed a difference. The vasocharge helps on a cut when I'm struggling with energy too.

I do take Vit D3 as well. Living in a place where I get no sun 10 months out of the year, I feel it's a must for health/mental health reasons. I certainly do notice a difference when I take this regularly, especially this time of year. The research def. seems to support this as well.

I find BA to be a HUGE help. BCAA I think is overrated but then I take EAA which has BCAA so I'm really just being hypocritical. :) I also took AEN's Presurge and Controlled Labs White FLood and enjoyed those. I have really cut back. Don't notice much of a difference. I feel I need the Beta alanine and an intra with citrulline malate. Also, the whey is a convenience and nothing else for me.

I also take D3 for those same reasons. It helps in my mind. Better than self medicating with wine or something else I suppose.

[gymratluke]

Well, one thing I can say about the progress pics, I know your quads look WAY leaner then they did just 5 weeks ago! Good work yo...

[TheBigRigatoni]

I'm taking a few things, but not a ton:

Fish Oil
Glucosamine
Creatine
Xtend
Vasocharge
Beta-Alanine
Whey- not much


I don't go overboard with stuff. I used to go without most of this stuff but I saw the benefit of these items when I started using them a while back.
hey you...how about us??? LOL

[jked4life]

Well, one thing I can say about the progress pics, I know your quads look WAY leaner then they did just 5 weeks ago! Good work yo...

Thanks Luke. For some reason, my legs seem to shed fat pretty quickly but it's slower to leave around the waist and low back. Although, that is slowly going as well.


hey you...how about us??? LOL

Haha, loved the Anabolic Raptor. Haven't tried it again due to budgetary reasons. You guys heard my critique... Great product though. :)

[jked4life]

5 min jog- warmup

10 min- Intervals 40 sec jog/20 sec sprint

15 min - Jog


Done "Rocky" style in the Raw 38 degree Northeastern weather in a hat and hoodie. :cool:

[ehlisl]

Done "Rocky" style in the Raw 38 degree Northeastern weather in a hat and hoodie. :cool:

Hope you have the soundtrack....it's a classic during prep :D

[J_Bo]

Hope you have the soundtrack....it's a classic during prep :D

I've heard if you watch all the rocky's (excluding number 5) in a row, it increases testosterone levels by 78%

[Quelly]

I've heard if you watch all the rocky's (excluding number 5) in a row, it increases testosterone levels by 78%

*drives to blockbuster

[gymratluke]

5 min jog- warmup

10 min- Intervals 40 sec jog/20 sec sprint

15 min - Jog


Done "Rocky" style in the Raw 38 degree Northeastern weather in a hat and hoodie. :cool:

Im gonna have to do that once its freezing here and not just cold and raining lol

[gymratluke]

*drives to blockbuster

d/l's the movie in 5 minutes

[AustrianOakJr]

*drives to blockbuster

You dont OWN it? THAT increases test by 200%. Get on it! :)


d/l's the movie in 5 minutes

There you go.....you'll notice the increase in mass very soon.

[jked4life]

Hope you have the soundtrack....it's a classic during prep :D

I've got all the best songs on my Ipod :D


I've heard if you watch all the rocky's (excluding number 5) in a row, it increases testosterone levels by 78%


*drives to blockbuster

Already have them DVR'd... aw yeah!


Im gonna have to do that once its freezing here and not just cold and raining lol

Don't know who has the more raw and nasty weather, you guys in Washington or here in upstate NY. You guys mighthave us now, but from December until April, my money's on here.


d/l's the movie in 5 minutes


You dont OWN it? THAT increases test by 200%. Get on it! :)

There you go.....you'll notice the increase in mass very soon.


Everybody should own the Rocky series... I mean c'mon. :D






I'm definitely kicking the "Rocky" mentality for this prep. I'm a complete unknown training my tail off to come in and surprise a lot of people. I'm certainly not going to be the favorite going in to the show. I may not be able to win but I want to go the distance. To take every blow this prep has to deal to me and keep coming back for more. Eye of the tiger babay!!!!!!!!!!!!! :p


"It aint about how hard you hit, it's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done!"

[liftjunkie06]

I've heard if you watch all the rocky's (excluding number 5) in a row, it increases testosterone levels by 78%

Pumping Iron is like AAS I've heard..just sayin'. :D