Taking the Plunge [Archive] - Bodybuilding.com Forums

TheSuccessful1

11-27-2009, 07:10 PM

On April 24, 2010, I plan on competing in the INBF Wisconsin Natural Bodybuilding Championships. This will be my first bodybuilding competition and I'm pretty ignorant as far as how to prepare for a competition. I have been weight training for a little over three and a half years since the age of fourteen. I am currently twenty-one weeks out and am starting the contest diet. As far as cardio is concerned, I will implement it, when things begin to stall a bit in the fat loss process.

I suffer from anxiety, panic attacks, and agoraphobia, so the thought of stepping on-stage in front of a large crowd is something that is very difficult for me to consider. That being said, I can't let my fears beat me, and I won't hold back because of it.

History:

**Madison Marathon in a time of 4:24:34 on May 27, 2007
**USAPL Powerlifting Meet on July 11, 2009
**Glacial Trail 50 Mile Run on October 11, 2009 (did not finish)

I plan on using the Power/Hypertrophy split.

Sunday - Rest
Monday - Upper Body Power
Tuesday - Lower Body Power
Wednesday - Rest
Thursday - Upper Body Hypertrophy
Friday - Lower Body Hypertrophy
Saturday -Rest

Videos

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TheSuccessful1

11-27-2009, 07:16 PM

Week 1 at November 22, 2009

Monday (Upper Body Power)

Shoulder warmup
Bench Press: 10x140, 7x170, 5x200, 8x230
Reverse Band Rack Lockouts (purples): 5x230, 4x280, 2x8x280
DB Seated Shoulder Press: 3x8x60s
Weighted Wide-Grip Pullups: 3x4xbw+45
Rack Chins: 4x5x100
Barbell Curls: 5x100, 3x5x125

Tuesday (Lower Body Power)

Conventional Deadlifts: warmups, 2x5x480, 1x3x480
Back Squats: warmups, 2x5x370, 1x3x370
GHRs w/2 blue bands: 3x5
Glute-Ham Raises on lat pulldown: 3x4xbw

Thursday (Upper Body Hypertrophy)

Shoulder warmup
Bench Press: 10x140, 7x170, 2x12x190, 2x8x190
Seated Shoulder Press: 8x120, 3x10x105
DB Rows: 7x80s, 4x10x110s
Wide-Grip Bodyweight Pullups: 3x10, 8
Barbell Curls: 10x100, 3x10x90

Friday (Lower Body Hypertrophy)

Conventional Deadlifts: warmups, 8x460, 12x410, 8x410
Back Squats: 5x140, 40x230, 25x230

TheSuccessful1

12-30-2009, 09:40 AM

I've been dieting for a little over one month now, and I'm sixteen weeks out. I'm not sure when my quads will come in, but they're getting there very slowly. It's bothering me because I really want to see the deep cuts start to come in.

I had a somewhat notable training session on Monday.

Conventional Deadlifts: warmups, 8x10x360@1:00 rests
Rack GHRs: 5x4xbw

AustrianOakJr

12-30-2009, 09:56 AM

stayfit2008

12-30-2009, 10:12 AM

great work bro! I'd hate to see how many things you would break in those tight lifting quarters! :D

I kinda miss my basement gym.

TheSuccessful1

12-30-2009, 10:15 AM

You are one strong dude! Holey cow! And youre only 18?? Thats insane. Good for you man....keep it up and you'll do great. 16 weeks out and youre not seeing cuts in the quads? Dont worry...everyone holds their fat differently. Its hard to tell from the vids but you look like youre within stage-ready condition in 16 weeks. Just make sure your diet is on point and your dropping your 1-1.5 lbs a week nice and steady. Good luck!
Thanks Oak!

While I do see some cuts in my quads, they aren't real deep and I really have to flex hard them to see anything. As of now, I'm mainly noticing fat coming off of my low back. I'll post up some pictures a little later.

I've been carb cycling with 240g carbs for three days, followed by 380g carbs for one day. My fat intake has been around 50g per day and my protein intake has been at 250 grams. Oats, brown rice, boiled chicken, lean beef, grapefruit, natural peanut butter, and protein powder covers my entire food consumption.

TheSuccessful1

12-30-2009, 10:19 AM

great work bro! I'd hate to see how many things you would break in those tight lifting quarters! :D

I kinda miss my basement gym.
Thanks!

It's a real tight fit, but I love my gym. It's dark, I can play my music as loud as I want, and I only have the basics with no frills. We actually went through a bit of an extreme makeover period a few months ago with a new EFS 3x3 rack, and clearing some things out to create more room. I'll have to put up some pictures of the new area.

stayfit2008

12-30-2009, 10:21 AM

Thanks!

It's a real tight fit, but I love my gym. It's dark, I can play my music as loud as I want, and I only have the basics with no frills. We actually went through a bit of an extreme makeover period a few months ago with a new EFS 3x3 rack, and clearing some things out to create more room. I'll have to put up some pictures of the new area.

Good for you man,...youre legs seem like a strong base for you!

TheSuccessful1

12-30-2009, 08:09 PM

Good for you man,...youre legs seem like a strong base for you!
They're strong, but lacking considerably in size. My arms are also lagging pretty badly, but overall, everything just needs a lot more mass.

http://i918.photobucket.com/albums/ad21/PeteRubish/PC260727-1.jpg?t=1262231909
http://i918.photobucket.com/albums/ad21/PeteRubish/PC260728.jpg?t=1262232138
http://i918.photobucket.com/albums/ad21/PeteRubish/PC300734.jpg?t=1262232263
http://i918.photobucket.com/albums/ad21/PeteRubish/PC300736.jpg?t=1262232384

TheSuccessful1

12-30-2009, 08:41 PM

My home gym:

http://i918.photobucket.com/albums/ad21/PeteRubish/GHR.jpg?t=1262233271
http://i918.photobucket.com/albums/ad21/PeteRubish/PC300737.jpg?t=1262233693
http://i918.photobucket.com/albums/ad21/PeteRubish/PC300738.jpg?t=1262233775
http://i918.photobucket.com/albums/ad21/PeteRubish/P4040396.jpg?t=1262233841
http://i918.photobucket.com/albums/ad21/PeteRubish/PB010705.jpg?t=1262233968
http://i918.photobucket.com/albums/ad21/PeteRubish/P8200604.jpg?t=1262234231

AustrianOakJr

12-31-2009, 06:12 AM

Awesome home gym! I love the Arnold poster.....that is an integral part of any home gym.....if you want to get huge, at least. ;)

TheSuccessful1

12-31-2009, 07:51 PM

Awesome home gym! I love the Arnold poster.....that is an integral part of any home gym.....if you want to get huge, at least. ;)
Yeah, I had to get at least one Arnold poster in there. I was also thinking of putting one on the door but I never got around to it.

12/31/2009

Pullups: 4x5xbw+45, 2x12xbw, 2x8xbw
DB Rows: 4x6x150s, 5x10x110s

RichKnapp

12-31-2009, 07:55 PM

Sweet set up.

TheSuccessful1

12-31-2009, 08:04 PM

Sweet set up.
Thanks Rich! It's good to see some others from Wisconsin in the prep section.

All of that stuff took years to accumulate and I'm proud to say I paid for it all myself. I originally started with a much smaller setup, but you just get to a point where you out-grow your cheap equipment.

RichKnapp

12-31-2009, 08:16 PM

Thanks Rich! It's good to see some others from Wisconsin in the prep section.

All of that stuff took years to accumulate and I'm proud to say I paid for it all myself. I originally started with a much smaller setup, but you just get to a point where you out-grow your cheap equipment.

I also have a journal "My Come Back"

TheSuccessful1

12-31-2009, 08:21 PM

I also have a journal "My Come Back"
Thanks for the heads up, I'll have to check it out.

TheSuccessful1

01-02-2010, 02:55 PM

1/1/2010

Pin Press: warmups, 2x220, 2x250, 2x280, 1x300
Bench Press: warmups, 2x220, 4x245
Weighted Dips: 4xbw+90, 11xbw+45, 2x9xbw+45, 8xbw+45, bwx18, bwx15

TheSuccessful1

01-04-2010, 05:14 PM

1/3/2010

Weighted Pullups: 3x6xbw+25
Wide-Grip Pullups: 4x8xbw
Blue Band Pulldowns: 4x15, left only: 3x15
Rack Chins: 3x15xbw, 12xbw
DB Rows: 4x10x110s, left only: 2x10x110s

*I did a few extra sets for the left-side because my right lat is much more developed. It is quite noticeable.

1/4/2010

Conventional Deadlifts: warmups, 1x410, 1x460, 1x500, 1x550
Back Squat: warmups, 8x10x280@1:00

*The deadlift was exciting because it was a twenty pound PR and I felt I had more in me. I'm positive I could have pulled 560 had I put that on the bar instead of the 550. Weird thing is, I'm eating at a severe caloric deficit, I'm starving, I'm doing cardio in the morning, and I still got a big PR.

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RichKnapp

01-04-2010, 05:28 PM

Impresive lift. Is that in your basement?

TheSuccessful1

01-04-2010, 05:33 PM

Impresive lift. Is that in your basement?
Yeah, all of my equipment is down there.

TheSuccessful1

01-05-2010, 03:23 PM

I'm feeling a little lethargic and I'm due for one, so I'll be taking a rest week from the weights until next Monday.

AustrianOakJr

01-06-2010, 06:49 AM

Whats your diet look like? Lethargy shouldnt be too severe this early in your prep.

thepacman

01-06-2010, 07:25 AM

Whats your diet look like? Lethargy shouldnt be too severe this early in your prep.

x2...and I might advise a deload instead of a full week off from the weights especially during prep.

TheSuccessful1

01-06-2010, 03:49 PM

Whats your diet look like? Lethargy shouldnt be too severe this early in your prep.

x2...and I might advise a deload instead of a full week off from the weights especially during prep.
I was talking more along the lines of CNS fatigue from lifting weights and 1RM attempts. I've always heard deload weeks are superior, but mentally I feel a lot better if I take a week off because I'll usually be chomping at the bit to get back to lifting.

As far as diet, I know I should have a coach, but I wanted to save a lot of cash. I don't know what all of the coaches rates are but I don't want to drop $1000+.

I've been eating three days with 170g carbs, 240g protein, 60g fat followed by one day of 350g carbs and a higher caloric intake. I'm not sure if dropping carbs that low this early in prep is a good idea, but my quads just aren't coming in all that quickly. I actually ate roughly ten servings of peanut butter on a refeed day and it didn't do anything except accelerate my metabolism.

AustrianOakJr

01-07-2010, 06:45 AM

As far as diet, I know I should have a coach, but I wanted to save a lot of cash. I don't know what all of the coaches rates are but I don't want to drop $1000+.

I've been eating three days with 170g carbs, 240g protein, 60g fat followed by one day of 350g carbs and a higher caloric intake. I'm not sure if dropping carbs that low this early in prep is a good idea, but my quads just aren't coming in all that quickly. I actually ate roughly ten servings of peanut butter on a refeed day and it didn't do anything except accelerate my metabolism.

You dont have to pay 1000 dollars for a prep coach. There are good guys on the forums here that will work with you for a quarter of that price for a 10-12 week stretch.

As for the diet, your overall calories do look a bit low....how much weight are you losing on a weekly basis? Couple things that bring up some concern when I read about your refeeds. First, you mention eating peanut butter. Well, you dont really want to increase fat intake on a refeed day. You want to actually lower fat intake to minimum levels (maybe 50g for you) and also lower protein to minumum levels (190g) and raise carbs as high as you can to reach maintenance levels. So, if your regular diet is 240P, 170C, and 60F, and youre at a 500 cal deficit, then your refeed would look like 190P, 370C, 50F. The other thing that concerned me is the fact that you said "approximately" 10 servings of peanut butter. The one thing I found is almost necessary is that youre weighing and measuring everything and being as exact as possible in logging your intake. Then when you reach a stall point, things can be switched up with precision, rather than guess work. So.....just a couple things to think about.....maybe the cals are too low if youre losing more than 1.5 lbs a week.....and you might possibly rethink your refeed strategy for focus on glycogen replenishment and hormone balance.

TheSuccessful1

01-07-2010, 03:42 PM

You dont have to pay 1000 dollars for a prep coach. There are good guys on the forums here that will work with you for a quarter of that price for a 10-12 week stretch.

As for the diet, your overall calories do look a bit low....how much weight are you losing on a weekly basis? Couple things that bring up some concern when I read about your refeeds. First, you mention eating peanut butter. Well, you dont really want to increase fat intake on a refeed day. You want to actually lower fat intake to minimum levels (maybe 50g for you) and also lower protein to minumum levels (190g) and raise carbs as high as you can to reach maintenance levels. So, if your regular diet is 240P, 170C, and 60F, and youre at a 500 cal deficit, then your refeed would look like 190P, 370C, 50F. The other thing that concerned me is the fact that you said "approximately" 10 servings of peanut butter. The one thing I found is almost necessary is that youre weighing and measuring everything and being as exact as possible in logging your intake. Then when you reach a stall point, things can be switched up with precision, rather than guess work. So.....just a couple things to think about.....maybe the cals are too low if youre losing more than 1.5 lbs a week.....and you might possibly rethink your refeed strategy for focus on glycogen replenishment and hormone balance.
Thanks so much for the help, Sean!

Well, he's not a member of these forums and I won't drop names, but the pro natural bodybuilder I was communicating with wanted $250 a month, so...I quickly declined. Do you have any suggestions for a prep coach? Layne? Tommy? I'm not real sure who all of the coaches are out there and who has reasonable rates?

I'm not losing hardly any weight. I was losing weight at the two pound rate for a couple of weeks and then nothing...It just stalled at 193-195ish for these past few weeks. I tried changing so many variables, meal timing, carb intake, cardio time, etc.

As far as the peanut butter, yeah, I know refeeds are high carb days but I gave in that day. No excuses for that. I'm weighing everything and measuring everything, it was just that day with the peanut butter, the cravings got to me.

AustrianOakJr

01-07-2010, 04:10 PM

Thanks so much for the help, Sean!

Well, he's not a member of these forums and I won't drop names, but the pro natural bodybuilder I was communicating with wanted $250 a month, so...I quickly declined. Do you have any suggestions for a prep coach? Layne? Tommy? I'm not real sure who all of the coaches are out there and who has reasonable rates?

I'm not losing hardly any weight. I was losing weight at the two pound rate for a couple of weeks and then nothing...It just stalled at 193-195ish for these past few weeks. I tried changing so many variables, meal timing, carb intake, cardio time, etc.

As far as the peanut butter, yeah, I know refeeds are high carb days but I gave in that day. No excuses for that. I'm weighing everything and measuring everything, it was just that day with the peanut butter, the cravings got to me.

Well, its not uncommon for some guys who are in very high demand to charge serious coin for their expertise.....how else would you weed out the pile of requests that some of these guys get?

I have only had experience with Tommy Jeffers. And I can recommend his services without hesitation. I wont broadcast his rates, but I can tell you the man isnt in it for the money. I know Layne is also very good from almost everyone I have talked to. The 3Dmusclejourney guys are starting to do prep as well......Alberto, Eric, etc. They know their stuff! But, if youre stalling out already, I would get with one of these guys and get some guidance. It could be that you dropped calories too low and your metabolism has stalled. It could be that you need more regular refeeds to get that back in order. Perhaps a simple macro change might boot fat loss into gear......there are many variables. In the mean time, I would probably try bumping your carbs up to the levels I mentioned and hit that refeed twice a week. See what happens. In the mean time, contact some of these guys and shop around for a prep coach......then they can take a look at your food logs and discuss with you some things and make a more informed decision as to where to go.

FATHER FLEX

01-08-2010, 12:24 AM

You have the most awesome home gym! :eek:

TheSuccessful1

01-08-2010, 01:32 PM

Well, its not uncommon for some guys who are in very high demand to charge serious coin for their expertise.....how else would you weed out the pile of requests that some of these guys get?

I have only had experience with Tommy Jeffers. And I can recommend his services without hesitation. I wont broadcast his rates, but I can tell you the man isnt in it for the money. I know Layne is also very good from almost everyone I have talked to. The 3Dmusclejourney guys are starting to do prep as well......Alberto, Eric, etc. They know their stuff! But, if youre stalling out already, I would get with one of these guys and get some guidance. It could be that you dropped calories too low and your metabolism has stalled. It could be that you need more regular refeeds to get that back in order. Perhaps a simple macro change might boot fat loss into gear......there are many variables. In the mean time, I would probably try bumping your carbs up to the levels I mentioned and hit that refeed twice a week. See what happens. In the mean time, contact some of these guys and shop around for a prep coach......then they can take a look at your food logs and discuss with you some things and make a more informed decision as to where to go.
I contacted Tommy yesterday...and then remembered it's tax season. Tax season for an accountant is a very time consuming stretch. Anyways, I'll just wait to see what he says and if not, I'll go with Alberto or Layne.

You have the most awesome home gym! :eek:
Thanks Alberto! If only you knew how far it has come. Three years of accumulated equipment and this is the end result. I used to only have a beat up, duck-taped bench and some standard weights. Then, I purchased a combo cheap squat rack/bench and after a few years that became too unsturdy for the weight I was using. The 3x3 rack will most likely be the last rack I'll ever have to buy and the pendlay barbell should last awhile. The prowler and tire are just some other fun toys. In total, I've probably dropped close to $7500 on equipment. Pretty mind-boggling.

TheSuccessful1

01-09-2010, 05:11 PM

*Turns out Tommy is still accepting clients, so I now have Tommy Jeffers in my corner for contest prep help over the course of these next fifteen weeks.

*I ordered some navy blue posing trunks...brazilian cut! Ambitious I know.

TheSuccessful1

01-11-2010, 05:23 PM

1/11/2010 ***The Road to a 600 pound deadlift on February 1, 2010

Conventional Deadlifts: warmups, 1x410, 1x460, 7x500, 2x10x380@1:00 rests, 5x8x380@1:00 rests
GHRs in rack: 5x6xbw

*I feel that I'm right on target to pull 600 on February 1, 2010. I have no doubt in my mind and I will pull it. 7x500 is exactly what I was shooting for and in hindsight, I should have went for eight. 600 pounds is my bitch.

*Hamstring destruction on those GHRs.

*I'm now officially working with Tommy Jeffers and I'm pretty excited to see what will happen with my physique.
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Diskd

01-11-2010, 05:38 PM

damn dude, youre nasty strong!

TheSuccessful1

01-11-2010, 05:48 PM

damn dude, youre nasty strong!
Thanks bro!

TheSuccessful1

01-17-2010, 04:36 PM

Getting caught up on training sessions. The numbers aren't anything special.

1/12/2010

Close-Grip Bench Press; 7x140, 3x8x170, 7x8x150@1:00 rests
Skull Crushers: 5x8x80@1:00 rests
Unilateral DB Triceps Extensions: 2x7x25s, 5x25s@1:00 rests

1/14/2010

Pullups: 4x7xbw+25, 5x9xbw
Blue Band Pulldowns: 4x15, left-side only: 2x15
DB Rows: 6x9x150s, 2x12x110s, left-side only: 2x10x110s

1/15/2010

Close-Grip Floor Press: 6x140, 4x190, 2x230
DB Bench Press: 2x10x80s@1:45 rests, 3x8x80s@1:45 rests, 2x8x70s@1:45 rests
Dips: 4x5xbw+45
Push Press: 7x8x140@1:30 rests

*I'll be relying on push presses a lot more from now on to increase my upper body strength. Seeing as how long my bench press has been stalled and the effect other "cheat" movements have had on my strength, I have nothing to lose. Loose form movements such as db rows and pullups have taken my deadlift strength to a whole 'nother level, so maybe push press will do the same for my upper body. We get so caught up in strict form that we never improve. I think a little body english goes a long way towards lifting heavy weights.

*I also ordered a pair of straps from APT for rowing movements. Now that I'm using 150+ pounds on db rows, it's getting to the point where grip is the limiting factor. I have matching blood blisters on both hands.

TheSuccessful1

01-18-2010, 12:51 PM

So, like I've experienced so many times before, one week I'll hit a huge PR on deadlifts and the next week I can barely pull anything. The previous three weeks have been nothing but PRs on deads and they have been extremely taxing training sessions. I got seven reps with 500 last week and today it took everything I had to pull it once. I assume this has something to do with endocrine and nervous system fatigue. It's just the same cycle over and over. For weeks I'll set a bunch of PRs and I'm ready to conquer the world and my mood is flying. Then at some point, I'll hit a wall, get all depressed and wonder what happened.

I read through the Jim Cordova article posted in the "obsession" thread and that entire thread sums it up for me. I started lifting when I was fourteen and I've been doing it ever since. I pushed away all of my friends, I never go out, and my life revolves around this sport. So when things aren't going well, I have nothing to fall back on. My lifestyle conflicts with everyone around me. While they are out partying on Fridays and Saturdays, I'm in my basement lifting weights. I constantly chase new endeavors hoping material things, a better physique, and bigger numbers will give me the happiness I am in search of. Yet, without exception, this doesn't hold true. Looking back on the past few years, I've ran marathons, ultramarathons, done powerlifting meets, and later this year bodybuilding shows. I made five figures and amassed more money than I previously could have dreamed of in this past year. You would think my life would be great, but there's a definite void. I'm no happier than I was before I attained these things.

I try to justify my lifestyle by shooting for outstanding achievements, always seeking out new challenges. I'm chasing the wind. The cycle just repeats itself. On one hand, my greatest fear in life is to die and to have never left my mark. The last thing I want to be is average, I want to be remembered for things. I want to have made a difference. I think that is one reason why I search high and low for activities that few others can or want to do. I see it as a way to do well and create a lasting legacy.

On the other hand, I might be losing out on life and I will never know what true happiness is...This is a dilemma that I have faced for years. I don't know what I want or what will make me happy.

TheSuccessful1

01-21-2010, 07:06 PM

Chest & Back (Power)

Rack Pulls from below knees: warmups, 2x410, 2x500, 2x550, 3x5x500
Close-Grip Bench Press w/mini bands: 5x120, 3x5x150
Wide-Grip Weighted Pullups: 3x5xbw+45
Weighted Dips: 4xbw+90, 2x5xbw+70
Rack Chins: 3x5xbw+90
DB Flys: 5x55s, 2x5x65s, 5x60s

*First time trying rack pulls. Pretty darn tough.

TheSuccessful1

01-22-2010, 05:01 PM

Legs

4" Deficit Snatch-Grip Deadlifts: 8x140, 5x230, 5x320, 3x4x370 (w/straps)
Olympic Full Squats: 5x140, 5x230, 3x5x320
GHRs in rack: 3x8xbw
18" High Box Squats: 5x230, 5x320, 3x5x350

*My APT straps arrived today and now I'll be able to do some heavy snatch-grip deads. About a year ago my PR on snatch-grip deads was 385 for one and today I did 3x4x370 standing 4" elevated.

*Then there was the story of the squats. I guess this is what I get for neglecting my quads, but those numbers are pretty pathetic in my opinion. Post-contest, my main two priorities will definitely be to bring up my arms and quads.

RichKnapp

01-22-2010, 05:55 PM

*Then there was the story of the squats. I guess this is what I get for neglecting my quads, but those numbers are pretty pathetic in my opinion. Post-contest, my main two priorities will definitely be to bring up my arms and quads.

Good thought.
Ask for the judges sheets for you. Take there in put and work on them. ;)

TheSuccessful1

01-22-2010, 05:59 PM

Good thought.
Ask for the judges sheets for you. Take there in put and work on them. ;)
Good idea, it will be interesting to see what they think. Overall, everything needs size, but quads are a bit of a glaring weakness. I'll have to start doing bulgarian split squats and front squats again.

Thanks for stopping by!

RichKnapp

01-22-2010, 06:54 PM

I lurk a lot. LOL

TheSuccessful1

01-23-2010, 03:05 PM

I lurk a lot. LOL
Me too.

I love this video.
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/NnPDWklSLz8&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NnPDWklSLz8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

and this quote:

if you are contest lean you should feel like ****. If you aren't getting energy depleted and feel like you are going to pass out, you probably aren't lean enough.

TheSuccessful1

01-24-2010, 09:59 AM

*Wow, my legs, arms, and delts are skinny. We'll have to fix that in the offseason.

13 Weeks Out

http://i918.photobucket.com/albums/ad21/PeteRubish/13weeksoutfrontdoublebi.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/13weeksoutrearlat2.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/13weeksoutrearlatspread3.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/13weeksoutreardoublebi.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/13weeksoutreardoublebiceps3.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/13weeksoutreardoublebi2.jpg

TheSuccessful1

01-25-2010, 05:52 PM

1/23/2010

Chin-Up: 1 rep 15s up, down
Barbell Curls: 10x100
Chin-Up: 25s negative
Dips: 1 rep 15s up, down
DB Triceps Extensions: 7x50
Dip: 25s negative

Weighted Dips: 4x5xbw+25@30s rests
DB Triceps Extensions: 4x6x45@2:00 rests
Close-Grip Chin-Up: 4x5xbw+25@30s rests
DB Incline Curls: 4x6x30s@2:00 rests

1/24/2010

Flat DB Bench Press: 8x45s, 3x8x85s
Close-Grip Chin-Up: 3x6xbw+45
Weighted Dips: 3x10xbw+45
Superset w/ 1 rep 30s chins and cheat curls: 8x120, 7x130
20s negative chinsx2
8 slow count bw dips

*I need some 90 pound dumbbells.

1/25/2010

Front Squats: warmups, 3x5x280, 12x230
4" Deficit Snatch-Grip Deadlifts (straps): warmups 3x4x380
18" High Box Squat: 8x140, 5x230, 3x10x320
SLDL/RDL Hybrid: warmups, 5x410, 3x410, 13x320

*Those snatch-grip deads are brutal, but my sticking point is right off of the ground and these force you to get incredibly deep. I think they should definitely help that aspect of my deadlift. Looking at my pictures you would never think I could deadlift 550 raw, so aesthetically things need a lot of work.

*I think this combination of front squats and high box squats should start to build up the quads a bit. I'll probably throw some bulgarian split squats in as well even though it's the vastus lateralis and not the VMO that needs to be brought up. Remember now, I don't have any machines, so I can't resort to a hack squat, leg press, or leg extension to bring up my quads. I have to go to the bread and butter "hardcore" barbell exercises.

RichKnapp

01-25-2010, 07:11 PM

Keep pumping it. I can't wait to see you in April. We are getting closer. ;)

TheSuccessful1

01-25-2010, 07:29 PM

Keep pumping it. I can't wait to see you in April. We are getting closer. ;)
I just want to be able to eat freely again. 20 weeks is a long time to rotate five foods at a restricted amount. I can't wait to devour some ice cream, pizza, oreos, peanut butter, etc!!!

RichKnapp

01-25-2010, 07:38 PM

TheSuccessful1

01-26-2010, 05:14 PM

I owe Tammy a stake dinner from a bet as soon as Madison is over. LOL

Good thing I will be going into bulk mode. LOL
Yeah, steak sounds awesome.

1/26/2010

DB Bench Press: 8x45s, 10x85s, 2x9x85s
Weighted Close-Grip Chins: 2x4xbw+70, 1x3xbw+70
Superset: 2x30s chin, 2x7x110 curls, 2x15s chin
Close-Grip Chins: 2x5xbw+45
Dips (2 second hang): 3x5xbw+45@30s rests
Muscle Cleans: 5x100, 10x140, 3x8x170
DB Seated Shoulder Press: 3x5x60s
Push Press: 4x170, 3x9x140

TheSuccessful1

01-28-2010, 04:36 PM

1/28/2010

Rack Pulls (below knee): warmups, 2x500, 5x550, 3x5x510
Weighted Wide-Grip Pullups: 3x5xbw+45
DB Rows: 7x100s, 3x15x150s (straps)
Rack Chins: 3x5xbw+90

*On the rack pulls my eyes were literally bulging out of my head. It felt as though my head might explode. That's three more reps than last week with 550.

bwelch1985

01-28-2010, 06:19 PM

TheSuccessful1

01-29-2010, 07:00 PM

You're doing great man! Strong as all hell! 12+ weeks is a long time and I expect some sick conditioning by show day.

I can't really relate to the weights you lift LOL, but i can relate to the obsession post you made....I have very similar thoughts at times and still don't feel as though I've got a grasp on what I want to get out of life...all I know is that I LOVE bodybuilding so I refuse to let it go even in the times when I'm questioning whether there's any point to it at all....I believe there can be a balance between between bodybuilding and having a social life and maintaining deep relationships w/ family and friends....you just have to prioritize both. Occasionally sacrificing one for the other. The problems occur when you ALWAYS choose the weights over everything else....I've definately been there.....not a healthy place.

and again...doing great brotha! Keep it up!
Thanks for dropping in!

That is definitely the key, a balanced lifestyle between bodybuilding and other aspects of one's life. At this current point in time, it's especially difficult because I feel as though I am ready to leave high school and everyone in it behind. With only a few months to go and I'm off to college -- hopefullly UW-Madison -- I've been justifying my behavior by saying I will get out and experience things when I arrive on campus. I'm just sick of high school and everyone in it. I want to move-on, meet new people at college, and have a little fun while I'm there.

1/29/2010

DB Bench Press: 8x50s, 7x95s, 2x5x95s, 14x80s
Weighted Dips: 3x8xbw+50, 1x6xbw+50
Weighted Close-Grip Chins: 4x6xbw+50
Superset x2 = slow chin, 7x110 BB curl, slow chin
Superset x2 = slow dip, 6x45 DB tri extension, slow dip

*Big PR on db bench press. I picked up some 95s today at Dick's Sporting Goods and did work with them a few hours later.

AustrianOakJr

01-30-2010, 04:15 AM

I just want to be able to eat freely again. 20 weeks is a long time to rotate five foods at a restricted amount. I can't wait to devour some ice cream, pizza, oreos, peanut butter, etc!!!

Me too.

I love this video.
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/NnPDWklSLz8&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NnPDWklSLz8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

and this quote:\

I wouldnt get stuck on "6 foods that work". Really, thats ridiculous. If it helps you mentally to prepare for your contest, OK. But, there are two sides to that video. On the one side, you have a very dedicated athlete who wants to be his best (perhaps a little too dedicated to realize there are many more foods than 6 that "work") and the other side is a family who would like to have their son/brother/nephew back to enjoy family time. Food is important socially and to completely deny that is thick-headed. Balance is very important as a bodybuilder and if you go all stone cold and never enjoy time out with others eating, then you ARE missing an important part of life. That said.....you really cant do that while youre deep into prep. So, family will realize that and live with you for 12 weeks. But, dont be afraid to branch out on food choices either as long as they fit into your macro profile.

debrovnik

01-30-2010, 05:56 AM

Strong WTF at the weight you are shifting...

Seriously, you should be on the American Oly team or something. Serious. Fuk bodybuilding!

TheSuccessful1

01-30-2010, 06:26 PM

I wouldnt get stuck on "6 foods that work". Really, thats ridiculous. If it helps you mentally to prepare for your contest, OK. But, there are two sides to that video. On the one side, you have a very dedicated athlete who wants to be his best (perhaps a little too dedicated to realize there are many more foods than 6 that "work") and the other side is a family who would like to have their son/brother/nephew back to enjoy family time. Food is important socially and to completely deny that is thick-headed. Balance is very important as a bodybuilder and if you go all stone cold and never enjoy time out with others eating, then you ARE missing an important part of life. That said.....you really cant do that while youre deep into prep. So, family will realize that and live with you for 12 weeks. But, dont be afraid to branch out on food choices either as long as they fit into your macro profile.
With the video, I wasn't posting it regarding the "six foods that work". More so, because I found it rather humerous and I can relate to all the stuff about his family not understanding and being told to always add flavor to it, why do you do this? etc. I eat five foods because they fit my macros, it's much more simple than rotating foods and constantly re-calculating macros. It's just so much more convenient having a set diet in-place.

Strong WTF at the weight you are shifting...

Seriously, you should be on the American Oly team or something. Serious. Fuk bodybuilding!
Ha, thanks man! Only the deadlift is semi-impressive. My upper body numbers need a lot of work and my squat is rather weak. I've experimented with oly lifting in the past and it's pretty fun. This is true olympic strength. Dabaya front squatting 440 ATG for five reps at 150 pound bodyweight. That's triple bodyweight!

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/XkK9-mnDAy4&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XkK9-mnDAy4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

TheSuccessful1

01-30-2010, 09:30 PM

Damn "Meals Eating Now" thread! I just ordered a pound of fudge for after my contest and I have exactly twelve weeks to go. Half plain fudge/half chocolate reeses peanut butter cup fudge.

http://discovertechnology.com/Ebooks/Chocolate_Fudge_Recipe.jpg

debrovnik

01-31-2010, 04:47 AM

TheSuccessful1

01-31-2010, 06:55 PM

No mate, I'm being serious - looking at your pics, you are not big considering the weight you are chucking up and down, i.e. while you might not have amazing BB'ing genetics, you were made to shift heavy stuff!

Don't get me wrong, over the next few years you'll build mass and win a couple of small BB shows but dear Christ you could be on the world stage for Oly lifting if you got the right trainer, I truely believe that.

I did Oly lifting @ national level when I was your age a seriously, I don't have the raw strength genetics you do. I've never seen someone with so much potential!!

If you were in the UK I could get you a provisionary place on the Junior team with about 2 phone calls. 100% serious.
Too bad I don't live in the UK or else I would probably take you up on that.

Yeah, my genetics aren't the greatest regarding my physique.

World stage!? I'm flattered, but in comparison to Kendrick Ferris (same weight as me) -- one of five american weightlifting athletes in the olympics -- I am not even close. He deadlifts 620, squats 550 for three, C&Js 440, and snatches 350 pounds. The only thing I am close to him on is deadlift. I am intrigued, but I want to take things one step at a time. I'll focus on the bodybuilding show for the next twelve weeks and probably compete in a few powerlifting meets over the summer. I'm hoping to get 650-700 on deadlift over this time and get my squat up as well. That's my focus for 2010. We'll see what 2011 brings when the time comes. That being said, I think you just re-kindled my interest in olympic weightlifting.

1/31/2010

DB Bench Press: 8x50s, 7x95s, 2x6x95s, 5x95s, 10x80s
Skull Crushers: 2x5x100

*Quick training session, in-and-out. I didn't push things 100% seeing as how tomorrow is a big training day for the legs. I wanted my nervous system to be fairly fresh.

debrovnik

02-01-2010, 01:46 AM

I'd really urge you to consider it, with your raw strength you're at an age where you could make big things happen!

Anyway, I'm going to stop bugging you now but give it some thought!

TheSuccessful1

02-02-2010, 01:44 PM

My new love...Roasted Broccoli
http://i918.photobucket.com/albums/ad21/PeteRubish/P2020755-1.jpg

TheSuccessful1

02-02-2010, 05:12 PM

2/2/2010

Olympic Full Squats: warmups, 4x2x370
Conventional Deadlift: warmups, 1x2x470
Speed Pulls: 8x3x370@90s
SLDL/RDL Hybrid: 3x8x350@90s
BB Row: 3x8x280@90s
Close-Grip Pullups: 3x8xbw+25@90s
Good Mornings: 3x8x240@90s

2 hours later

Olympic Full Squat: warmups, 6x2x370

tagun

02-02-2010, 11:44 PM

RichKnapp

02-03-2010, 10:43 AM

Yeppers, He is moving some serous weight for his age. I am looking forward to April and meeting him in person.

TheSuccessful1

02-03-2010, 07:12 PM

Strong WTF at your squat numbers. 40x230, are you serious? I'm impressed when people put up 15x230 without being THAT winded, but putting up 40x230 and not even commenting how you were coughing up blood after that set is really one of the most impressive things I've seen. And squatting that while you're legs aren't really tree trunks (don't get me wrong, there's nothing wrong with them!) is even more amazing. I'm afraid of what you'll be capable to do at let's say 23 years old if you keep this up.

COME ON! Squatting 40x230 at 18 years old... Jesus Christ I'm deeply ashamed of myself. :)
Thanks!

Yeah, that's always blown my mind. I look at pictures of my pathetically small legs and then I see guys lifting less than me with blown up sweeps. These aren't half squats either, we're talking ATG. Anyways, that's a big reason why debrovnik was vouching so hard for me to get into olympic lifting. My plan is to take a year or two to really build up my squat and deadlift, before I consider transferring to one of the "big three" weightlifiting universities (Northern Michigan, LSU, or Lindenwood). Who knows if that's the road I will take, but it is a possibility.

Yeppers, He is moving some serous weight for his age. I am looking forward to April and meeting him in person.
Me too, I can't wait!
------
Olympic Full Squats: warmups, 9x2x340 followed by one hour of HIIT cardio two hours later

TheSuccessful1

02-04-2010, 07:52 PM

2/4/2010

Olympic Full Squats: warmups, 1x390, 9x2x350

TheSuccessful1

02-05-2010, 07:36 PM

2/5/2010

Olympic Full Squats: warmups, 1x400, 8x2x360, (miss on rep 2 of final set)

DB Bench Press: 7, 6, 5, 4x95s, 9, 8, 7x80s
DB Seated Shoulder Press: 5x60s, 7x55s, 2x6x55s
Weighted Dips: 8xbw+45, 2x6xbw+45

*I'm compiling my stash of goodies for post-contest and I currently have a pound of fudge with half of it being plain fudge and the other half being reeses peanut butter cup fudge. I also picked up some tagalong ice cream today.

*I can't believe I've made it this far. I would never have imagined I could stay focused this long and not cheat on my diet eating as little as I am. I'm currently eating four days with 1850 Calories followed by a refeed with 2200 Calories. HIIT cardio for one hour three days per week and LISS two days per week. The cravings hit hard sometimes, but I haven't even come close to giving in. I'm almost half-way! Nine weeks down, eleven weeks to go. Yay for me!

*I can't decide if the "Meal's Eating Now" threads are my best friend or my worst enemy? LOL

devo09

02-06-2010, 08:36 AM

Yeah, that's always blown my mind. I look at pictures of my pathetically small legs and then I see guys lifting less than me with blown up sweeps. These aren't half squats either, we're talking ATG. Anyways, that's a big reason why debrovnik was vouching so hard for me to get into olympic lifting. My plan is to take a year or two to really build up my squat and deadlift, before I consider transferring to one of the "big three" weightlifiting universities (Northern Michigan, LSU, or Lindenwood). Who knows if that's the road I will take, but it is a possibility.

thats some SERIOUS weight you are moving! holy shh

about the legs though, the reason you're probably not seeing optimal development is because you are REALLY utilizing the stretch reflex at the bottom of the squat, great for moving weight (and oly lifting) not so much for quad development though

TheSuccessful1

02-06-2010, 03:39 PM

thats some SERIOUS weight you are moving! holy shh

about the legs though, the reason you're probably not seeing optimal development is because you are REALLY utilizing the stretch reflex at the bottom of the squat, great for moving weight (and oly lifting) not so much for quad development though
Thanks!

Yeah, that could be part of the reason, but still, I think my genetics play a big role in things. My structure isn't the greatest for bodybuilding, but I make due with what I have.
-----------
Olympic Full Squats: warmups, 1x410, 12x3x350 (fifth day in a row of squatting)

*My neck cramped up like crazy when I was warming up with 280. I was wondering WTF was going on, but it seemed to subside. It shouldn't be a problem.

*I can't wait to get some weightlifting shoes (Ironwork III) because it will help me keep my body more centered due to the elevated heel. I tend to squat like Layne Norton, leaning into it a bit about mid-way up.

*One hour of HIIT on tap for tonight.

TheSuccessful1

02-06-2010, 04:23 PM

My "Holy Grail"

*It still needs oreos, toaster strudels, pizza, krispy kremes, peanut butter cap'n crunch, mountains of skippy natural peanut butter and doughnuts and brownies from the bakery.

http://i918.photobucket.com/albums/ad21/PeteRubish/P2060759-1.jpg

Blazed

02-06-2010, 04:41 PM

*I can't decide if the "Meal's Eating Now" threads are my best friend or my worst enemy? LOL

LOL. I know all too well how you feel brotha!

bwelch1985

02-06-2010, 04:45 PM

dude...11 weeks out is too soon to start torturing yourself w/ the MEN thread:D....keep your nose to the grindstone....it's only gonna get harder.

Blazed

02-06-2010, 04:46 PM

I got a lot of ideas for flavors and cooking methods to spice up my prep a bit.

I hate bland foods, its no secret.

Though some of the things in there did make me go a lil coo coo in the head.

TheSuccessful1

02-06-2010, 04:53 PM

LOL. I know all too well how you feel brotha!
Well, they certainly help me build will-power! I've read 200 pages from #8 just in the last two days. What kills me is the constant display of cereal combinations and desserts on every page. I'm dead serious when I say I haven't had cereal or milk in years!

dude...11 weeks out is too soon to start torturing yourself w/ the MEN thread:D....keep your nose to the grindstone....it's only gonna get harder.
It is a bit of torture, but it also helps me cope. Besides, I'm almost half-way in this journey and I'm beginning to see the light at the end of the tunnel.

I got a lot of ideas for flavors and cooking methods to spice up my prep a bit.

I hate bland foods, its no secret.

Though some of the things in there did make me go a lil coo coo in the head.
The only thing it gives me ideas for is what to binge on post-contest.

Blazed

02-06-2010, 04:53 PM

I drank a lot of fat free milk on prep since it fit my macros perfectly and I enjoy it very much.

I also ate a lot of cereal on my refeed days.

Mmmm cereal.

bwelch1985

02-06-2010, 05:03 PM

unsweetened vanilla or chocolate almond milk w/ cheerios...bet you a million doll hairs you could fit that into your macros!

TheSuccessful1

02-07-2010, 02:10 PM

I drank a lot of fat free milk on prep since it fit my macros perfectly and I enjoy it very much.

I also ate a lot of cereal on my refeed days.

Mmmm cereal.
I just add in brown rice on my refeed days. I love it so much, it's a nice little treat every fifth day.

unsweetened vanilla or chocolate almond milk w/ cheerios...bet you a million doll hairs you could fit that into your macros!
I may have to give that a try. I'm never had almond milk, but I'm sure it would taste incredible.

2/7/2010

Olympic Full Squats: warmups, 1x380, 5x2x360, 7x2x340

*There's a ring of dead skin and blood on the barbell from my upper back. I've been squatting so much, that area of my body is all torn up.

TheSuccessful1

02-08-2010, 06:56 PM

2/8/2010

*30 Minutes

Seated Shoulder Press: 4x100, 5x110, 5x125, 5x140
Dips: 2x12xbw+25, 1x8xbw+25, 2x10xbw
Pullups: 5x10xbw

*In and out in thirty minutes. My PR on shoulder press is 9x140, so I'm not too far off, but I have some work to do.

TheSuccessful1

02-09-2010, 04:02 PM

2/9/2010

*45 Minutes

Conventional Deadlifts: 5x140, 5x230, 5x320, 5x370, 10x420
Good Mornings: 5x10x210@60s
Hanging Leg Raises: 5x10@60s

TheSuccessful1

02-11-2010, 05:03 PM

2/11/2010

*45 Minutes

Close-Grip Pause Bench Press: 7x120, 5x155, 5x175, 6x200
DB Bench Press: 5x12x70s@60s
Pendlay Rows: 5x190, 5x10x250@60s

RichKnapp

02-11-2010, 08:52 PM

Numbers are looking good. ;)

TheSuccessful1

02-12-2010, 04:04 PM

2/12/2010

*45 Minutes

Olympic Full Squats: 5x160, 5x240, 5x280, 17x320
Front Squats: 5x8x230@60s
Glute-Ham Raises w/blue band: 5x12@60s

Numbers are looking good. ;)
Thanks! I appreciate it.

http://i918.photobucket.com/albums/ad21/PeteRubish/P2110761-1.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P2110762-1.jpg

TheSuccessful1

02-14-2010, 10:54 AM

A few things:

1) I'm now offically under ten weeks and am over halfway there.
2) I'm getting colds all of the time while doing this prep. I think I've been sick three times thus far.
3) I'm freezing cold at all times due to less bodyfat, slower metabolism, and it being winter in Wisconsin.
4) I eat a scheduled meal and I can't wait for the next one.
5) I wake up in the morning extremely happy because I get to eat again.
6) Everyday from around 11:00 to 3:00, I walk around like a zombie at school.
7) I'm obsessed with food porn. If given the option, I would rather down a jar of peanut butter than make love to Jessica Alba. I have almost no interest in the opposite sex right now. I just crave food every waking minute.
8) I practically lick my blender clean every time I use it, because I don't want anything to go to waste and I want to get as much as I can.
9) I find the taste of broccoli, cauliflower, and boiled chicken to be better than cake was when I wasn't dieting.

Blazed

02-14-2010, 11:28 AM

Sounds like your on the right track lol!

TheSuccessful1

02-15-2010, 04:28 PM

Sounds like your on the right track lol!
I think so! I'm experiencing all of the symptoms affiliated with prep.

2/15/2010

*28 Minutes

Seated Shoulder Press: 1x5x100, 1x5x115, 1x7x130
Dips: 3x12xbw+25, 1x8xbw+25, 15xbw@60s
Pullups: 2x12xbw, 3x10xbw@60s

When I head out to Colorado this summer, I kind of want to take on this beast, but the exposure is insane. It's called the "Knife Edge" on Capitol Peak. Oh, and HOLY **** at 33s into the video.
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/gG7vmYLBJRE&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/gG7vmYLBJRE&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

http://www.rockclimbing.com/images/photos/assets/6/103396-largest_55144.jpg

TheSuccessful1

02-16-2010, 03:51 PM

2/16/2010

I love this routine (5/3/1). It gets me in and out of the gym, keeps things very simple, and keeps me progressing.

"And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get **** done. I've been training for 20 years, and this is what I've learned."

*43 minutes

Conventional Deadlifts: 5x140, 5x230, 5x300, 3x350, 3x400, 16x445
Good Mornings: 5x140, 5x10x215@60s
Hanging Leg Raises: 5x10xbw@60s

*That last deadlift set was incredible. I just kept going and I think I might have a shot at twenty reps if I push myself just a tad harder next time.

*Quick question, does anyone else get a lot of random PMs from photographers and girls from Germany? LOL These people always have no posts and I'm wondering if I should just ignore them. I can't tell if they're bots or trolls or genuine people.

bwelch1985

02-16-2010, 05:44 PM

TheSuccessful1

02-16-2010, 07:12 PM

good lord man....that deadlift is just utterly insane! i really hope you get into some olympic lifting after your show. you've got a serious gift w/ that strength.

LOL at the PM's! the better you look as prep goes on, the more you'll get! just don't agree to any webcam shows or armwrestling matches....:eek:
Thanks! The deadlift is going pretty well. As far as olympic lifting, I would say my genetic makeup in terms of fast-twitch muscle fibers isn't very good. I'm a horrible sprinter and the more I try olympic lifting, the more it confirms my thoughts on the matter. I'm just not very explosive. Nevertheless, I enjoyed my first powerlifting meet and I'll probably do more in the future.

Don't worry, I won't agree to anything online. I just find it amusing that 24 year old "girllovesmuscle" from Germany is asking how long I've been lifting and what sports I play.

TheSuccessful1

02-18-2010, 07:19 PM

2/18/2010

*38 minutes

Close-Grip Paused Bench Press: 1x7x120, 1x5x155, 1x3x180, 1x6x200
DB Bench Press: 2x15x70s, 3x11x70s@60s
Pendlay Rows: 6x190, 5x10x260@60s

TheSuccessful1

02-19-2010, 04:24 PM

2/19/2010

*45 Minutes

Olympic Full Squats: 5x170, 5x220, 5x260, 3x300, 12x335
Front Squats: 5x8x230@60s
Glute-Ham Raises w/blue+pink bands: 5x8@60s

*Nine weeks out as of tomorrow! I'm getting pretty excited -- for the show and post-contest eating. Mmm...deep-dish pizza, brownies.

*End of week two of 5/3/1.

TheSuccessful1

02-22-2010, 04:12 PM

2/21

*32 minutes

Seated Shoulder Press: 4x100, 4x110, 3x125, 5x140
Dips: 2x12xbw+35, 10xbw+35, 2x8xbw+35
Pullups: 4x10xbw+10, 11xbw

*Not a very noteworthy training session. My bodyweight is at its lowest point in over two years at 181 pounds. That's twenty-seven pounds lost since starting prep. In the marathon picture in my avatar I weighed 150 pounds, which was ~4 years ago.

*I was accepted into the University of Minnesota-Twin Cities. Now, I'm just waiting on that UW-Madison decision. They wait-listed me back in November, but I will find out within the next few weeks. I'm not real sure which school I want to attend.

TheSuccessful1

02-23-2010, 05:15 PM

2/23/2010

*43 minutes

Conventional Deadlift: 5x140, 5x230, 3x320, 3x370, 2x420, 11x470
Good Mornings: 5x140, 5x10x220@60s
Hanging Leg Raises: 5x10xbw@60s

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TheSuccessful1

02-24-2010, 03:11 PM

I got a big supplement shipment today. Now, I've tried every flavor of Xtend besides grape. I love the stuff!

http://i918.photobucket.com/albums/ad21/PeteRubish/P2240765-1.jpg

So, I have some tough decisions to make coming up these next few months.

1) Attend the University of Wisconsin-Madison or University of Minnesota-Twin Cities?
2) Compete in the INBF Wisconsin Natural Bodybuilding Championships or 2010 Natural Minnesota?

I was originally planning on doing the INBF competition in Madison, but if I did the Minnesota competition I would have four more weeks to dial things in. I am unable to do both because of competition and drug testing costs. That would be a total of 24 weeks of prepping. I just really want to step on stage as lean as possible. I'll make the decision before April, but we'll just have to see how things are looking.

3) Compete in the Backyard Deadlift Competition at Ford's Gym on July 24 in the 165 pound weight class?

If I did this, I would have to continue staying in contest shape for a whopping 9-13 more weeks post(bb)-competition and then cut 5-10 pounds water for competition day! That being said, I would have a shot at getting the best raw deadlift at 165 in the year 2010 and deadlifting 4x bodyweight. I honestly think I could come close to 650 by this time. That would be an incredible achievement!
------
Off to do some HIIT cardio...

XxLadyLuckxX

02-24-2010, 05:10 PM

RichKnapp

02-24-2010, 06:15 PM

TheSuccessful1

02-25-2010, 05:49 PM

Just stopping in to say hi and give you props for your hard work and dedication, it doesn't go unnoticed :-)

Curious in your picture above of the roasted broccoli was that JUST broccoli? And how did you cook and prepare it?

Also Ive been considering taking xtend, what benefits do you feel you get from the product?
Thank you!

1) Buy frozen bag of broccoli for $1-1.50
2) Spray Pam on the pan
3) Pour into pan
4) Drizzle olive oil on top
5) Put in oven at 410 degrees for 1-1.5 hours.
6) Stir/flip broccoli once or twice over this time period
7) Sprinkle with salt and pepper

one bag = ten servings of veggies = win

I would only take Xtend if I were cutting or in contest prep. If I'm in off-season mode and eating above maintenance, I don't see much point in taking it. If you have the money though, yeah, take it year-round. I just think it helps maintain muscle to an extent when you're eating at a strict caloric deficit. It also helps me stay hydrated -- I use four scoops with one gallon of water and on top of that, it tastes fantastic.

Hey do the WI state. we have a group thats going to be there the more the marrier.

Tammy and I (competing) , Jason and Britt (rooting section) and Chuckles and freind (rooting section) are going to be at INBF WI State. I think there is one more competing but slipping my mind who.

But I under stand wanting to come in at your best. I 100% I admire and suport that.
If you don't do the show are you planing on going to root me on?
Well, we'll see as the weeks wind down here. I have a fair amount of time before I have to make a decision.
------
2/25/2010

Shoulder Warmup: dislocates
Barbell Bench Press: 8x140, 5x165, 3x190, 8x210 (weak)
DB Bench Press: 3x8x80s, 7x80s, 6x80s@60s
Pendlay Rows: 6x190, 5x10x265@60s

*My upper body strength just isn't there with the prep.

TheSuccessful1

02-26-2010, 11:12 AM

2/26/2010

Olympic Full Squats: 6x190, 5x230, 4x280, 2x320, 7x350
Front Squats: 5x8x235@60s
Glute-Ham Raises w/blue+pink band: 5x10@60s

TheSuccessful1

03-03-2010, 07:07 PM

*The red-eye fix did strange things to my eyes. These pictures were taken with the flash on and in front of a white wall.

I've been dieting for 12.5 weeks. How do things look seven weeks out? Will I be in good shape or should I do a contest in twelve weeks instead?

http://i918.photobucket.com/albums/ad21/PeteRubish/P3030767.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3030768.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3030777.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3030776.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3030773.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3030772.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3030771.jpg

TheSuccessful1

03-03-2010, 07:15 PM

Here's a back shot in comparison from 4.5 weeks ago...
http://i918.photobucket.com/albums/ad21/PeteRubish/PC260727-1.jpg
...and here's a back shot from 10 weeks ago. I weighed 205 pounds in this picture.
http://i918.photobucket.com/albums/ad21/PeteRubish/PC170721.jpg

RichKnapp

03-03-2010, 07:15 PM

Takeing into consideration you are doing teen class, have 7 more weeks, are a milky cheese head lol, I think you will do good in 7 weeks. ;)

TheSuccessful1

03-03-2010, 07:32 PM

Takeing into consideration you are doing teen class, have 7 more weeks, are a milky cheese head lol, I think you will do good in 7 weeks. ;)
I'm going to see what Tommy thinks as we approach April before I make a decision. I know I don't have much size, so I want to bring my "A" game with my conditioning. Striated glutes, split hamstrings, et cetera. I'll also be doing novice or the open middleweight class on top of the teen class.

RichKnapp

03-03-2010, 07:34 PM

I'm going to see what Tommy thinks as we approach April before I make a decision. I know I don't have much size, so I want to bring my "A" game with my conditioning. Striated glutes, split hamstrings, et cetera. I'll also be doing novice or the open middleweight class on top of the teen class.

Hit all you fit into. ;) cool.

TheSuccessful1

03-05-2010, 04:18 PM

3/4/2010

Dips: 4x9xbw+45, 7xbw+45, 5x10xbw@60s
Chins: 3x8xbw+25, 3x8xbw@60s
Bench Press: 7x140, 2x5x190
Blue Band Piston Triceps Extensions: 20, 15, 15
Barbell Curls: 4x8x100
1 Chain Neutral-Pushups: 22, 20

3/5/2010

Olympic Full Squats: 6x190, 5x240, 4x9x290@2:40

*Easy money.

TheSuccessful1

03-07-2010, 11:51 AM

3/6/2010

Seated Shoulder Press: 5x100, 3x7x120@2:00
DB Seated Shoulder Press: 3x7x55s, 5x55s@2:00
Dips: 4xbw+70, 4x7xbw+50@2:00
Chins: 5x5xbw+50@2:00

3/7/2010

Olympic Full Squats: 6x190, 5x240, 4x280, 5x7x310@2:40

*This was tougher than Friday, but still not terribly difficult.

UCFBuilder

03-07-2010, 12:04 PM

U have mad a TON of progress man..id say 7 more weeks and ull def. be diced man

TheSuccessful1

03-07-2010, 12:17 PM

U have mad a TON of progress man..id say 7 more weeks and ull def. be diced man
Thanks man, I hope so, I've lost thirty-two pounds since starting prep. I just feel my quads aren't coming in real quickly. I suspect the fact that they're relatively tiny and have no sweep is playing a role in this, but I'm not sure. I look at my poundages and the fact that I'm squatting ass to grass and it never ceases to amaze me how small they are.

TheSuccessful1

03-09-2010, 04:18 PM

3/8/2010

Seated Shoulder Press: 5x100, 2x5x130, 4x130@2:00
Seated DB Shoulder Press: 3x8x55s, 7x55s@2:00
Dips: 4x8xbw+50@2:00
Chins: 3x6xbw+50, 2x5xbw+50@2:00

3/9/2010

Olympic Full Squats: 6x190, 5x240, 3x290, 7x5x330@2:40

TheSuccessful1

03-10-2010, 05:20 PM

3/10/2010

Olympic Full Squats: 6x190, 5x240, 3x285, 3x320, 8x3x350@2:40, 6x3x330@2:10

TheSuccessful1

03-12-2010, 08:10 PM

3/11/2010

Seated Shoulder Press: 3x5x130, 4x130@2:00
DB Seated Shoulder Press: 3x5x60s, 2x4x60s@2:00
Dips: 5x7xbw+60@2:00
Chins: 5x5xbw+60@2:00

3/12/2010

Olympic Full Squats: 6x190, 5x240, 4x280, 4x9x310, 7x310@2:40

RichKnapp

03-12-2010, 08:12 PM

Keep pounding it. Days are counting down. ;)

TheSuccessful1

03-13-2010, 05:36 PM

Keep pounding it. Days are counting down. ;)
Thanks Rich! I'm getting pretty excited.

Six Weeks Out Pictures. Once again, the red-eye fix made my eyes look weird. I've been working on my posing and my back pictures look better. I still have a lot of work to do, but I'm quite satisfied overall with the progress I've made this past week.

http://i918.photobucket.com/albums/ad21/PeteRubish/P3130786.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130806.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130788.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130789.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130799.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130790.jpg

TheSuccessful1

03-13-2010, 05:38 PM

http://i918.photobucket.com/albums/ad21/PeteRubish/P3130797.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130803.jpg
http://i918.photobucket.com/albums/ad21/PeteRubish/P3130804.jpg

RichKnapp

03-13-2010, 06:10 PM

ON your side standing relaxed. hold your chest up high and twist at the waste more toward the judges, but keep looking forward.

TheSuccessful1

03-13-2010, 06:12 PM

ON your side standing relaxed. hold your chest up high and twist at the waste more toward the judges, but keep looking forward.
Okay, thanks Rich.

bwelch1985

03-13-2010, 06:31 PM

dem gl00tz are striated!:eek:

TheSuccessful1

03-13-2010, 06:36 PM

dem gl00tz are striated!:eek:
Ha, I wish! Maybe in a few weeks. They're starting to come in, but not quite there yet.

bwelch1985

03-13-2010, 06:40 PM

Ha, I wish! Maybe in a few weeks. They're starting to come in, but not quite there yet.

They'll definately get better as the weeks progress....but don't short change yourself....you have something already that 99.9% of competitors won't have on show day....lines in your butt.

Feel good about it!:mad:......:D

TheSuccessful1

03-14-2010, 11:49 AM

They'll definitely get better as the weeks progress....but don't short change yourself....you have something already that 99.9% of competitors won't have on show day....lines in your butt.

Feel good about it!:mad:......:D
Yeah, they're getting there, but I'll still be pushing the cardio hard to get them to come in all the way over the next few weeks.

3/14/2010

Olympic Full Squats: 6x190, 5x240, 4x290, 7x330, 6x330, 2x7x320, 2x7x310, 2x7x300@3:00

*This was one of the more challenging training sessions in recent memory. I just decided to gradually work my way down in weight set after set and I got in 55 reps with 300+ pounds this session. Not bad at all for weighing 174 -- I've lost thirty-four pounds over the course of this fourteen week prep!!! -- and being six weeks out. I'm just trying to really hammer the legs with squats to bring out some of the striations in the quads.

*After the show, there's no doubt about it, my number one priority will be bringing up the my legs and delts/arms. I'm really lacking size pretty much everywhere, but squats will be my main weapon of choice. I'll be squatting heavy all the time, multiple days per week come post-contest.

TheSuccessful1

03-16-2010, 03:47 PM

3/15/2010

DB Seated Shoulder Press: 2x6x60s, 2x5x60s, 4x60s, 8x55s, 3x6x55s@2:00
Dips: 3x5xbw+70, 2x8xbw+55@2:00
Chins: 2x6xbw+60, 3x5xbw+60@2:00

3/16/2010

Conventional Deadlifts: warmups, 5x460, 5x8x410@3:00

*My strength is down a little on everything, but that's somewhat expected at 5.5 weeks out. My macros are only at 35/130/210 (fat/carbohydrates/protein), so energy is down quite a bit as well. I feel really lethargic at school and work and sometimes in the evening, but I still usually get a spike in energy right before training sessions.

TheSuccessful1

03-17-2010, 04:22 PM

3/17/2010

*1830 Calories (30g fat, 160g carbohydrates, 224g protein)

DB Seated Shoulder Press: 6x40s, 8,7,5,5,5,5,4x60s@2:00
Dips: 5xbw+70, 7,7,7xbw+50@2:00
Chins: 7,7,6,6,6xbw+50@2:00
Skull Crushers: 5,5,5x90, 5x85@2:00

AustrianOakJr

03-18-2010, 03:54 AM

TheSuccessful1

03-18-2010, 04:28 PM

Dude, you are looking tight. Abs are shredded, quads seperated, glute/ham tie is in. Your glutes are starting to striate!! The only thing I notice where you might be holding a bit is your hams, but that might be a posing issue more than anything. Your posing still needs a bit of work, so get with Tommy on that. He has some good insight. Plenty of time......dial it in and hopefully you will be bringing your carbs back up soon.
Things are definitely getting there, but I still have a ways to go. My posing definitely needs some work and I'm still trying to compile an individual routine.

Tommy and I were actually talking about the process you went through with the three different strategies of peaking for each show. With that in mind, I may be adding another show (The OCB Circle City Championships) on May 22 in Indianapolis. The show is four weeks after the Madison INBF show and would allow me to try two different peak week strategies, dial things in better, and meet Tommy in person.

*Refeed Day: 2100 Calories (30g fat, 280g carbohydrates, 175g protein)

*12 prowler sprint intervals @1:00 rests, 6 prowler sprint intervals@1:30 rests = 18 total

TheSuccessful1

03-20-2010, 05:56 PM

http://www.soils.wisc.edu/~turfclub/Images/Bucky%20red.JPG

After a wait of over six months, I was finally accepted into the University of Wisconsin-Madison! I had already been accepted into all of the other schools to which I applied (the University of Minnesota-Twin Cities, UW-Whitewater), but this is where I wanted to go all along. It's so gratifying to know that all of the hard work paid off and I'll be able to attend my dream school. I'll now be able to get my season tickets for Badger football and basketball games and I'll get to attend the Mifflin Street Block Party, Freakfest on Halloween at State Street, and all of the other experiences that make college great. I can't wait to find out my dorm. I hope to room at the dorms closest to the gym, but I won't find out until summer.

2/19/2010

Olympic Full Squats: 6x190, 5x240, 5x280, 4x320, 6x350, 5x340, 8x5x330@3:00

3/20/2010

DB Seated Shoulder Press: 6x45s, 2x5x65s, 5x62.5s, 3x5x60s, 4x60s@2:00
Dips: 2x10xbw+45, 6x6xbw+45@2:00
Wide-Grip Chins: 6x7xbw+25

*This was my first time every handling the 65s on shoulder press. Could my strength actually be increasing!?

RichKnapp

03-20-2010, 05:58 PM

Congrats bro.

TheSuccessful1

03-20-2010, 06:02 PM

Congrats bro.
Thanks Rich! There are plenty of big things to come!

AustrianOakJr

03-20-2010, 07:04 PM

Tommy and I were actually talking about the process you went through with the three different strategies of peaking for each show. With that in mind, I may be adding another show (The OCB Circle City Championships) on May 22 in Indianapolis. The show is four weeks after the Madison INBF show and would allow me to try two different peak week strategies, dial things in better, and meet Tommy in person.

Definitely shoot for a couple shows. Especially since you are so lean, youre going to notice the subtle changes from different peak strategies and that is valuable information to bank away. Everyone is different so nailing the peak the first time out is virtually impossible.....even the second or third time. It takes some practice and trial and error.

TheSuccessful1

03-22-2010, 04:28 PM

Definitely shoot for a couple shows. Especially since you are so lean, youre going to notice the subtle changes from different peak strategies and that is valuable information to bank away. Everyone is different so nailing the peak the first time out is virtually impossible.....even the second or third time. It takes some practice and trial and error.
I'll just have to see if I can come up with the money for two shows + travel. If I can't, my choice of shows will depend on my conditioning as the first show inches closer.

3/21/2010

Olympic Full Squats: 6x190, 5x240, 4x280, 5x7x320, 2x7x310@3:00

3/22/2010

DB Seated Shoulder Press: 6x65s, 5x65s, 3x62.5s, 9,7,6x55s, 14x5x55s@2:00

TheSuccessful1

03-23-2010, 07:19 PM

Well, everyday is getting tougher and the lows are getting lower. I'm struggling a bit psychologically. Everyday annoyances seem amplified and people are really getting on my nerves. Lethargy is pretty high and I just want to be left alone and not talked to unless I address you first. I'm still having to face my mom's incredible cooking and baking. Tonight she made blackberry crumb cake.:( I haven't cheated once, missed a cardio session, or missed a weight training session since I started working with Tommy at 13 weeks out. I did down a good portion of peanut butter in a moment of weakness at 15 weeks out, but that was my only slip-up. Come show day, I'll have been dieting for 20 weeks now, and I'm only 4.5 weeks out. The end is near and I'm looking forward to it. I have no doubt in my mind that I will be bringing my A+ game in terms of conditioning to the stage on April 24. I've done everything I can and I will have no regrets.

I'm at the point where there's not much left to lose and weight loss has really slowed down despite the extremely high levels of HIIT cardio I'm performing. I'm eating 1750 Calories and 2100 on refeeds.

3/23/2010

Olympic Full Squats: 6x190, 5x240, 5x280, 4x320, 2x4x350, 2x4x345, 4x340@3:00, 2x20x250, 20x230@3:30

*A muscle in my quad tore on the second set with 350, but I pushed through it. It really shouldn't impair my training, it's just a bit sore.

-----
I've had two tests so far this week and I have three left. Three more days of school until spring break, THANK GOD!!! I'm going to perform a test run with pro tan and dream tan over spring break and see how my color looks. Progress pictures will be posted sometime within the next week.

bwelch1985

03-23-2010, 07:38 PM

TheSuccessful1

03-25-2010, 03:31 PM

Keep pushing brother. You have been working your ass off and your conditioning shows it.

These next 4.5 weeks will be hell, but your reward will be stepping on stage as the most shredded guy in the show.

Make sure that quad gets plenty of RICE treatment.
Yeah, they sure will be, but I'm so close now, it will all be worth it.

My quad is almost back to 100%, but I subsequently tore a spinal erector deadlifting 410 for reps just now. I was on my eighth rep on the first set and still had more in the tank when I felt my right side give out. I'm going to take a couple of days off, back off on my lifting frequency, and lower the weights a little these last few weeks. Up to about eight weeks out, my lifting really wasn't affected by all of the dieting and cardio. Now, on the other hand, I'm finding out I can't push things as hard as I used to or use crazy heavy weights. My muscles -- especially lower body -- are just so susceptible to tears and overtraining at this point in time.

It feels bad to feel like **** all day and then not be able to lift as heavy. I remember back on January 4 I pulled 550 pounds and on January 11, I deadlifted 500 for seven reps. Not so anymore.

BaFtub

03-30-2010, 06:03 PM

Good job so far in here man, very impressed.

TheSuccessful1

04-01-2010, 08:16 AM

Good job so far in here man, very impressed.
Thanks! I periodically look back on your journal during your contest days of a year ago and I am still blown away by your conditioning. You and Vance serve as some good motivation for other teens looking to get that shredded look. I'm jealous of your quad sweep as well.
-----------
Here's an email I sent Tommy about what's changed in my diet:

Tommy,

Wow, do I have an update for you. I'm currently sitting just over three weeks out and I made some huge changes on my own.

1) I essentially scrapped the diet. It wasn't working for me. I barely had enough energy to walk, had no libido, I was depressed, freezing cold at all times, tearing muscles left and right, and not dropping weight. Like you had said, my metabolism and thyroid were completely dormant and no matter how low I took my calories or how many hours of cardio I performed, I couldn't drop anymore weight. I had taken my Calories down to 1750 and was only eating 40/140/210 (F/C/P) and 35/280/175 on refeed days. I even tried increasing my cardio to 2.5 hours per day. Nothing worked.

Here's where it gets interesting. I was frustrated and completely changed over to a carb cycling approach at four weeks out. My refeeds are the high carb days, my lifting days are the medium carb days, and my off weight training days are my low carb days. Every refeed day (every fourth day) now consists of 45/620/180 (F/C/P) and on weight training days I consume 55/230/220 (F/C/P). On days where I don't lift, I consume 60/180/220 (F/C/P) and I've been lifting using a split set-up like this:

Day 1: Quads + HIIT cardio
Day 2: Shoulders & Arms + HIIT cardio
Day 3: Posterior Chain + HIIT cardio
Day 4: Chest & Back + HIIT cardio
Day 5: Off + HIIT cardio
Day 6: Off + HIIT cardio
Day 7: Repeat cycle = Quads + HIIT cardio

Now, my metabolism is flying and I feel like a million bucks. The fat and my weight has started falling off and I've lost three pounds just this past week. My weight is down to 171 pounds. I perform the HIIT in the morning for 75 minutes and then lift later on in the day. My quads, glutes, and back have made more progress in the last week than in the month prior. I wish I had implemented the changes two months ago when things started going downhill, but that's hindsight for you. I'm just so happy to apparently have found out what works best for me. My body seems to respond very favorably to a high carbohydrate intake.

**Straying from the diet aspect of things, I performed a trial application of pro and dream tan and it looked phenomenal. We started the application of the dream tan with the "slap-method", but then we just tried rubbing it in and that worked much better. It looked so good and went on really well. I know people complain all of the time about dream tan, but it works wonders.

-Pete
Catching up on training sessions, here are the past few:

3/28/2010 (Quads)

Olympic Full Squats: 15+6+5x280, 10+5+4x280, 11+6+5x250@2:00
Reverse Lunges: 3x5x170@2:00
Front Squats: 4x8x210@2:00

3/29/2010 (Shoulders & Arms)

DB Seated Shoulder Press: 5x65s, 3x4x65s@2:00
Dips: 2x10xbw+50, 6+2xbw+50@2:00
Barbell Curls: 3x8x105@2:00
Barbell Shoulder Press: 3x8x100@2:00
Skull Crushers: 9x80, 8+3+2x80, 6+2+2x80@2:00
DB Alternating Curls: 3x9x40s@2:00

3/30/2010 (Posterior Chain)

Trap-Bar Deadlifts: 3x10+5+5x410@2:00
Good Mornings: 4x190, 4x8x210@2:00
GHRs in squat rack: 4x6xbw@2:00

3/31/2010 (Chest & Back)

DB Bench Press: 8x60s, 5x6x80s@2:00
Pendlay Rows: 6x190, 5x9x240@2:00
Dips: 4x12xbw+25, 10xbw+25@2:00
Wide-Grip Chins: 3x4xbw+45, 15xbw, 11xbw@2:00

*Twenty-three days until the stage! It consumes my every waking thought.

bwelch1985

04-01-2010, 09:57 AM

awesome to hear that upping the cals has gotten progress moving again! that's the ultimate goal of any prep.

what did Tommy have to say about it all?

Sporto1633

04-01-2010, 10:23 AM

awesome to hear that upping the cals has gotten progress moving again! that's the ultimate goal of any prep.

what did Tommy have to say about it all?

I think it's great that progress is rolling again for him. I wasn't told any of this and hadn't heard from him in for a couple weeks. I would have made some changes had I known everything was as severe as he just described, but unfortunately I can't fix things that I don't know are going on. Whether it's a carb cycling approach, or just more frequent and higher refeeds, that's what was need to get hormonal systems up and going again. Even if I wasn't a part of anything, I'm glad he did something and got it going again for him.

Sporto

TheSuccessful1

04-01-2010, 11:05 AM

awesome to hear that upping the cals has gotten progress moving again! that's the ultimate goal of any prep.

what did Tommy have to say about it all?
Yeah, you just have to experiment with your body to see what works. In fairness to Tommy, I want to be clear when saying that I was the one who had increased the cardio to those levels and I had played around with my macros a bit. I think being a first-time competitor and all, I had this misconception that if you didn't feel like ****, you weren't doing things right or your bodyfat wasn't low enough. That was a complete misunderstanding on my part, which I've begun to see.

I think it's great that progress is rolling again for him. I wasn't told any of this and hadn't heard from him in for a couple weeks. I would have made some changes had I known everything was as severe as he just described, but unfortunately I can't fix things that I don't know are going on. Whether it's a carb cycling approach, or just more frequent and higher refeeds, that's what was need to get hormonal systems up and going again. Even if I wasn't a part of anything, I'm glad he did something and got it going again for him.

Sporto
Tommy, you have been a great coach and you always respond to all of my questions. I wouldn't be where I'm at right now without your help and in no way was I knocking you. I haven't communicated with you as much as I should have been. My general nature is that of an independent-minded individual and that looks like it came into play. I had no intention of voicing any disrespect or unhappiness with you in my post above and I hope it didn't come across as me knocking you.