38 weeks of HELL! [Archive] - Bodybuilding.com Forums

domingochavez

01-06-2010, 10:00 PM

Hi all!

I have decided to enter into my first bodybuilding competition, October 3rd 2010.

This currently puts me 38 weeks and 2 days out.

Current stats:

Age - 27
Weight - 301.4 pounds
Height - 193cm
Bodyfat - Around 25%, although likely 30%

Here is my current diet:

Meal 1
WPC 60g
Oats 60g
Olive Oil 20ml
Grapefruit 250g

Meal 2
Chicken Breast 220g
32 almonds

Meal 3
WPC 60g
32 almonds

Meal 4
Chicken Breast 220g
32 almonds

Meal 5 - PRE TRAINING

Chicken Breast 220g
32 almonds
30g Oats

Meal 6 - POST TRAINING

WPC 60g
Oats 60g

Macros - Protein - 350, Carbs - 150, Fat - 120

Calorie Total - 3150

Free meal once per week. Will lower calories on non training day.

Daily cardio of 30 minutes low intensity. HIIT at 2x sessions a week on non lifting days, treated as a workout with pre and post nutrition.

Time to get it done! Will update this log with weekly pics and measurements.

Current pics:

ygbodybuilder10

01-06-2010, 10:07 PM

38 weeks? got dammmmmmmmmmm

domingochavez

01-07-2010, 04:22 AM

Thursday - Arms + Calves

(weight in kilos)

BB Curl - 40 x 10 x 4

CGB - 80 x 10 x 4

Skull Crushers - 40 x 10 x 4

DB Curls - 25 x 8, 8, 7 , 6

One legged calf raises - BW x 12 x 4

BB calf raise - 80 x 12 x 4

Donkey calf raise - BW x 3 x 12

20 minutes PWO cardio + 20 minutes brisk walking at lunch time.

Diet spot on.

mr.saunders

01-07-2010, 04:24 AM

interested to see how your gonna look. i take it your'e really wanting to cut your bf% down for this competition? i reckon you have a good frame sitting under that bodyfat good luck

domingochavez

01-07-2010, 04:25 AM

Shout out to Blazed who has proved the fat guys can get ripped if they really desire!

http://forum.bodybuilding.com/showthread.php?t=111616071

domingochavez

01-07-2010, 04:26 AM

interested to see how your gonna look. i take it your'e really wanting to cut your bf% down for this competition? bump out that chest some more in time for the comp. good luck

Thanks mate!

Yes want to get to at least 8% bodyfat, so by 16 weeks out I am hoping to be in good shape!

Weak points currently are upper chest, inner tricep and calves. Anyone else have suggestions on what needs work, probably hard with the current pics?

As more come apparent I will be smashing those also.

mr.saunders

01-07-2010, 04:29 AM

domingochavez

01-07-2010, 01:55 PM

i reckon you have a good frame sitting under that body fat dude. go at it hardcore...you this as your motivation and certainly dont look back go for it....you will have the experience of preping and competing for a competition, awesome. hopefully i can one day

You will get there mate, looking at your progress pictures you are getting thicker! Keep the clean foods up, and don't get too fat, that was my mistake!

I was quite happy with my level of LBM last time I got down to around 12%, and that was two years ago. From then I bulked from 106kg to 147.5kg, probably 10kg LBM and the rest fat!!

domingochavez

01-08-2010, 02:26 PM

Friday - Brisk cardio walking around town

Cheat meal. Decided I am going to skip cheat meals, at least for a few weeks and opt for refeeds instead. I don't like the way I feel afterwards, and I have them as my last meal, and wake up quite groggy the next morning with a carb hangover!

Refeeds will be done every 1 - 2 weeks depending on feel and if fat loss / metabolism has stalled.

Saturday - Chest + Shoulders

Weight in kilos

Incline BB - 100 x 8 x 2, 90 x 8, 7, 6

Incline DB - 30s x 10 x 5

Flys with yellow band - 5 x 10

DB Shoulder Press - 20s x 10 x 5

Yellow band side lateral raise - 5 x 10

DB French Press - 7.5 x 10 x 5

Taking measurements tomorrow.

Cardio - 30 minutes pushing my daughter in the pram.

domingochavez

01-09-2010, 02:20 PM

Measurements - Highlights

Weight - 303.6, still bloated from Friday cheat meal. Will weigh myself again tomorrow morning or Tuesday morning to get a proper reading.

3 point skinfold test:

Chest - 12, no change
Abdominal - 31, - 1mm
Quad - 22, no change

Waist - 46.2, - .3inch
Stomach - 119, - 2.1cm

mr.saunders

01-09-2010, 02:28 PM

keep updating man. rip it up!

domingochavez

01-10-2010, 05:23 AM

Saturday - Back + Traps

Volume baby!

Rack Pulls - 396 - 10,10,8,8,6

Banded lat pull downs - Heavy bands - 5 x 10

Bent over rows - 220 - 10,10,8,8,8

BB Shrug - 220 - 5 x 10

DB Shrug - 66s - 5 x 10

Abs - Fitball - 5 x 15

Solid session, huge pump. Took more progress pics but wont bother uploading any for another 4 - 8 weeks. A bit more weight lost around the waist basically.

Cardio 15 Minutes pushing bub in the pram + 20 minutes on the block step PWO.

domingochavez

01-15-2010, 11:49 AM

Saturday - Weigh in 37 weeks out

Weight - 135.9, -1kg
Waist - 46, -.2mm
Stomach - 116.5, -2.5cm

Quite happy with this, and I didn't do as much cardio as I would of liked.

Will keep the extra carbs in for now, although on HIIT days I am having none pre workout.

And on my only off day, I will only have one serve of carbs at breakfast.

Tomorrow I will carb load during the day, looking to reduce protein down to 1g per pound lean bodyweight, keep fats lowish and smash the low gi carbs.

PRO_FORMANCE

01-15-2010, 12:43 PM

J_Bo

01-15-2010, 01:26 PM

38 weeks.. hmmm. sounds familiar :)

This is where I was at 37 weeks out.

http://bodyspace.bodybuilding.com/img/user_images/growable/2009/08/28/11100314/profilepic/1N8hpUfzXq5YGUNN0yGsgVFsEADs480.jpeg

Now I'm 18 weeks out and ...

http://forum.bodybuilding.com/showpost.php?p=434201591&postcount=1150

http://forum.bodybuilding.com/showpost.php?p=434202391&postcount=1151

http://forum.bodybuilding.com/showpost.php?p=434203221&postcount=1152

Consistency, consistency, consistency!

It's a long time to cut, but if you have the right mindset you can do it!

mr.saunders

01-15-2010, 02:09 PM

Hey OP so hows things going? you feeling confident brah?

domingochavez

01-15-2010, 10:56 PM

Thanks guys!

J Bo I am not quite in that shape, probably 4 weeks away from that! But I am happy to step on stage at 8 - 10%. But there is time between then and now to bring it!

BTW looking awesome now, plenty of time to dial it in for the big day. Plus once you get some color and stop glowing in the dark like us white blokes do, you're going to be a monster!

Motivation is at 110% Dieting is the easy part, finding it hard to fit all my cardio in but getting it done some way or another!

ronin_ts

01-16-2010, 12:23 AM

domingochavez

01-16-2010, 02:06 PM

Saturday - HIIT + Posing practice

The thing I like about bodybuilding, after being a powerlifter for 2 years, is that I can do certain aspects of the routine when time permits. Like cardio and posing. Unlike powerlifting where sessions would last up to 3 hours, and would need to be performed on the exact days outlined in your program.

Having a 14 week old daughter doesn't leave me with much time spare, but I am getting the work done either way!

Sunday

Today me and the boys are having a mini strongman competition. Should be a good all around test of brute strength and manliness! Hopefully I haven't dropped much strength since switching to bodybuilding 10 weeks ago.

Here is a video of the last one we had, I'm the bloke deadlifting the car and getting winded!

-yTaGre3BMM

domingochavez

01-16-2010, 02:15 PM

Diet changes this week:

Dropping 5g of fat from each meal, 225 calorie per day reduction.

Next to go will be 30g of carbs from breakfast.

domingochavez

01-16-2010, 02:18 PM

Training highlight from the previous week

Tuesday - Quads + Calves

Squats -308 x 9,8,8,8,6

Leg extensions - 110 - 5 x 10

Lunges - BW - 5 x 10

One leg calf raise - BW 5 x 12

BB Calf raise - 110 - 5 x 10

domingochavez

01-19-2010, 03:44 AM

Sunday - Strongman!

This was tough!

Log push press - 90kg

25kg plate discuss throw 4th place

Sumo wrestle 5th place, need to learn how to throw my weight around!

Rx7 deadlift 1st place

200kg farmers walk 2nd place

Chin up , one rep at bodyweight, almost one with +10kg plate

Freakin heavy rock medley - 4th place, couldn't get a good grip on the 115kg rock

A fun day all round, third place overall and bloody sore still!

domingochavez

01-19-2010, 03:46 AM

Tuesday - Strength Phase Upper Workout 1

Today begins three weeks of strength training, excellent!

First week is 3 x 6 rep max on all exercises.* Second week 4 reps, Third 3 reps

Weight in kilos

Bench - 110 x 6 x 3

Bent Over rows - 120 x 6 x 3

Military Press - 70 x 6 x 3

BB Shrug - miss, too sore from farmers walk!

BB Curl - 50 x 6 x 3

CGBP - 80 x 6 x 3

Cardio - 45 minutes walking around town

Diet - I feel like I'm eating too much, will see what the scales say tomorrow once the cheat meal bloat has worn off.* If I can loose another kilo this week though the carbs will stay in!

mr.saunders

01-19-2010, 10:28 AM

keep going strong man

domingochavez

01-21-2010, 05:05 PM

Wednesday - Lower workout A

Squats - 160kg x 6 x 3
SLDL - 135kg x 6 x 3
Standing calf raise - BW x 12 x 3

I was stuffed after the first two movements, I do lower workout B on Saturday, where I will bring back the mighty deadlift into training.

Have also started to use straps a lot more, my grip strength is excellent as proven by the 200kg farmers walks at the strongman. So it's time to focus on the muscles trained, and give my arms a break!

domingochavez

01-21-2010, 05:06 PM

Thursday - HIIT

5 min warmup, 7 x 30 second sprints, 10 min cool down.

Feeling and looking leaner, will try and get my partner to take some shots of me in better lighting this weekend.

domingochavez

01-22-2010, 05:47 AM

Friday - Upper

45 mins low intensity walking at lunch time

Weight in kilos

Incline bench - 105 x 6 x 3

Rack chins + 20kg plate - 3 x 6

BB Curl - 60 x 6, 55 x 6 x 2

DB press - 30s x 6 x 3

Floor skull crushers - 17.5s x 6 x 3

DB shrug - 57.5s x 6 x 3

20 mins posing

domingochavez

01-29-2010, 02:19 PM

Training from this week!

All weights in kilos

Saturday - Lower

DL - 180 x 6 x 3

Quad extensions - 80 x 6 x 3

BB Calf raise - 120 x 6 x 3

30 mins low intensity cardio.

Sunday

2 hours garden maintenance

HIIT cardio.

Weight - 135.6, wtf put on almost a kilo and haven't had a cheat meal or a high carb day.

Tuesday - Upper + HIIT

Bench - 120 x 4 x 3

BB Row - 140 x 4 x 3

Military Press - 80 x 4 x 3

BB Shrugs - 160 x 4 x 3

BB Curl - 60 x 4 x 3

CGBP - 100 x 4 x 3

HIIT performed directly after weights.

Wednesday - Lower + Cardio

60 minutes low - med intensity walking, lots of hills involved.

Got some pain on my left outer quad, so dropped the weight after the first set of 175

Squats - 140 x 6, 175 x 4, 140 x 6, 60 x 12 x 2

BW Calf Raises - 3 x 12

SLDL - 140 x 4 x 3

DB French Press - 15 x 8 x 3

Thursday - Cardio

1 hour low - med intensity walking

Friday - HIIT Cardio

Snapped up a cheap stationary bike, so will alternate bike sprints will box / road sprints

5 min warm up, 10 x 15 - 20 second sprints, 45 second rest between, 5 min cool down

domingochavez

01-29-2010, 02:20 PM

Saturday - Measurement highlights

Weight - 134.7, no change but definitely leaner.

Waist - 45, -.1

BF Quad - 18mm, -2mm, this change is reflected in the mirror legs are getting leaner.

So I am still happy with this week, hopefully the scales go down though!

domingochavez

02-07-2010, 08:29 PM

Weekly progress, scales are moving again!

Measurements

Weight - 131.9,-1.6kg
Waist - 44.4,-.6in
Abdomen - 27,-2mm

Saturday - Upper + HIIT

Incline Bench - 100 x 6 x 3
Rack Chins - BW + 40kg 3 x 3
DB Press - 35s x 8 x 3
DB Shrugs - 60s x 3 x 3
DB Curls - 22.5s x 6 x 3
Skull Crushers - 25s x 4 x 3

HIIT Stationary Bike

domingochavez

02-07-2010, 08:30 PM

34 weeks out pics.

Blazed

02-07-2010, 09:31 PM

Keep it up man.

Hows the lifting been going? Strength staying up??

I wanna see some more workouts in here.

domingochavez

02-08-2010, 04:34 PM

Thanks mate!

Will update the log more frequently

Strength has been staying up, still feel like I could enter a powerlifting meet and hit my previous bests!

Sunday - Lower + Cardio

Weight in kilos

Deads - 220 x 2 x 3

Leg extensions - 100 x 2 x 3

BB calf raise - 3 sets to failure

Banded hamstring curl - 3 x 10

Cardio - 45 mins walking

domingochavez

02-08-2010, 04:35 PM

Monday - HIIT

5 min warm up, 10 x 15 second sprints with 45 second rest, 5 min cool down

mr.saunders

02-09-2010, 04:33 AM

finally your back to updating dude! keep it up.... post some pics soon!

domingochavez

02-10-2010, 04:55 AM

finally your back to updating dude! keep it up.... post some pics soon!

Thanks mate :D

Last weeks pics a few posts up.

I can start to notice changes every few days now, waist is starting to taper in finally, weight is dropping steadily.

Tuesday

HIIT stationary bike same as Monday.

This is easy now, will increase sprint period to 20 seconds next week.

Wednesday

Squats - 308 x 6, 385 x 4, 385x 2

Bench - 220 x 6, 275 x 4 x 2

Quad Extensions - 132 x 10 x 3

Shrugs - 275 x 10 x 3

DB Curls - 38.5s x 10 x 4

DB French Press - 33s x 10 x 4

Cardio - 30 minutes low intensity.

domingochavez

02-11-2010, 03:47 AM

Thursday - Back + Shoulders

Rack chins - BW x 10 x 4

Military Press - 175 x 4, 60 x 8 x 3

Rack Pulls - 352 x 10 x 3

Side Laterals - 27.5s x 10 x 3

Banded rows - Blue bands x 10 x 3

yellow band rear delt pulls - 4 x 10

30 minutes low intensity cardio

mr.saunders

02-11-2010, 05:30 AM

nice one on the rack pulls mate. how do you fine them? i love them as it means i can put the safety bars at my weak spot in my deadlift and really bust out the weight :) although my 1RM is only 330lbs lol but im pleased with that!

domingochavez

02-12-2010, 03:44 AM

Yeah mate find they really hit the lats hard!

mr.saunders

02-12-2010, 01:31 PM

beasty brah. keep smashing!

domingochavez

02-13-2010, 05:16 AM

Saturday - Hams + Upper chest

Weight in kilos

Incline Bench - 100 x 8, 100 x 6 x 2

SLDL - 140 x 8 x 3

DB Incline Press - 35s x 12 x 3

Banded hamstring curl - medium x 10 x 3

Banded chest crossover - medium x 10 drop to yellows x 10 each arm x 3

Lunges - 17.5s x 6 x 3

Cardio - 30 mins low - med intensity stroller pushing

33 weeks out pics attached

NaturalLoco

02-13-2010, 06:35 AM

subbd

domingochavez

02-14-2010, 03:45 AM

Sunday - Arms + Cardio

Weight in kilos

CGBP - 100 x 6, 80 x 8 x 2

DB Curl - 17.5s x 12 x 3

Calve raises - BW x 15 x 4

DB French Press - 12.5s x 10 x 3, last set drop set

Concentration Curls - 5kg x 15 x 4, time to heal my right bicep properly, partially tore it over a year ago and it's starting to hurt again. Same rehab as my left arm 2 years back, light weight, lots of reps!

DB Floor Press - 10s x 10 x 3

Cardio - 45 minutes medium intensity stroller pushing around the botanical gardens, lots of hills!

33 weeks out currently, feeling great! More separation is starting to come through in the upper body, and arms are vascular which is a good sign.

mr.saunders

02-14-2010, 04:56 PM

chest looks like its bumped out from when u first started good job!

domingochavez

02-14-2010, 08:59 PM

Thanks buddy!

Upper chest, and inner tris are areas I am focusing on currently to bring up.

More weak points will become apparent once I can actually see them!!

domingochavez

02-16-2010, 12:38 PM

NaturalLoco

02-16-2010, 03:49 PM

Monday & Tuesday

HIIT

5 mins warm up, 10 x 20 second sprints + 40 second slow cycling, 5 min cool down

Weight - 129.8kg, -.8kg since Saturday.

The HIIT is working wonders for consistent weight loss, I sweat for up to 2 hours after the session as my metabolism is kicked into overdrive!

Do you find that you leg workout on wednesday; today is affected by the HITT training that you do on the bike the days before? And how are your hamstrings from going to Saturday workout to Monday HIIT on the bike?

domingochavez

02-16-2010, 06:34 PM

I am actually changing legs to Thursday because of this.

But generally I find I recover well enough to order my cardio and workouts however I like.

Might be a different story if I start doing running sprints for HIIT and not the stationary bike though!

domingochavez

02-17-2010, 04:26 AM

Wednesday - Chest + Back

Dropping incline BB as my left shoulder isn't liking the angle.

Bench - 120 x 4 x 4

BB Rows - 100 x 10 x 4

DB Incline Bench - 25s x 15 x 4

Rack Chins - BW x 8 x 4

Band crossovers - Light band x 12 x 4

DB Row - 25s x 12 x 3

30 minutes Stationary Bike

domingochavez

02-18-2010, 01:34 PM

Thursday - Quads

Weight in kilos

Squats - 100 x 12 x 4

Quad extensions - 40 x 15 x 4

Calf Raises - 40 x 12 x 4

Cardio - 30 minutes bike

Light session today, left outer quad / hip has been giving me some trouble, going to start on some mobility work as I believe I have gotten inflexible over the last few months.

domingochavez

02-20-2010, 04:28 AM

Have decided to stop squatting for a few weeks while my left hip / quad heals up.

Going to start on the glute exercises again, and this time keep them in the rotation. My lower back has been sore lately, and my core / posterior chain could use a dedicated routine.

Following this guide http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

Saturday - Hams + Arms

SLDL - 100 x 12 x 4

Band Hamstring Curls - Medium x 12 x 4

Concentration curls - 7.5s x 12 x 4, right bicep is starting to heal, keeping the weight light and will gradually increase.

DB French Press - 12.5s x 12 x 4, last two sets drop set

DB Curls - 12.5s x 10 x 4

CGBP - 80 x 12 x 3

Band tricep press down - Medium x 12 x 3

Cardio - HIIT, 5 mins warm up, 10 x 20 second sprint, 40 second fast cycling in between, 5 mins cool down.

domingochavez

02-20-2010, 01:38 PM

Sunday Measurements

Weight - 129.3, -1.3kg
Chest - 5, -4mm
Abs - 22, -3mm

Lost a significant amount of bodyfat this week according to the measurements, not entirely accurate as I do them myself.

As long as the numbers go down!

domingochavez

02-21-2010, 03:45 AM

Sunday - Shoulders + Traps

Warm up for shoulders now consists of these movements, as my left rotator has been tweaked for a while, I have just managed to train around it.

http://www.youtube.com/watch?v=xCp-YynBEvE

Weight in kilos

Military Press - 60 x 12 x 4
Side Laterals - 10s x 12 x 3
Rear Raises - 5s x 12 x 4

BB Shrug - 120 x 12 x 3
Rear BB Shrug - 80 x 12 x 3

Nice and light, time to rehab these injuries.

Cardio - 30 mins bike

domingochavez

02-23-2010, 11:47 AM

Tuesday - Chest + Back

Weight in kilos

Bench - 120 x 4 x 3
Rack Chins - BW x 10 x 3
Incline DB - 30s x 12 x 4
Rack Pulls - 140 x 10 x 4
Banded crossover upper chest - Light band x 15 x 4
DB Row - 30s x 12 x 3

Cardio - 30 mins bike.

New photo attached 31 weeks 3 days out.

ronin_ts

02-23-2010, 01:48 PM

Looking great..slowly seeing the defination. :)

domingochavez

02-25-2010, 04:02 AM

Thursday - Quads

Squats - 60 x 12 x 4
Quad Extension - 80 x 15 x 4
Sits ups
Leg raises
Glute bridges
Fire Hydrants

Lots of stretching and glute / IT band exercises to try and fix my leg

Cardio - HIIT Stationary bike

NaturalLoco

02-25-2010, 04:32 AM

domingochavez

02-25-2010, 12:42 PM

Thanks guys!

Fire Hydrants explained here:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

mr.saunders

02-26-2010, 12:12 AM

well done mate your doing gr8 hang in there!!!

domingochavez

02-26-2010, 11:31 AM

Weigh in

Weight - 281.38, -3.08

Stoked!

domingochavez

02-26-2010, 02:06 PM

Friday - Cardio

Bought a proper EVA foam roller today, PAINFUL! Hoping it works some wonders on my quad.

HIIT Stationary Bike - 5 mins warm up, 10 x 20 second sprints with 40 second rest, 5 min cool down.

domingochavez

02-26-2010, 02:07 PM

31 weeks out pics, love handles finally shrinking.

http://www.snakeit.com.au/cutting/16/rl.jpg
http://www.snakeit.com.au/cutting/16/rdb.jpg
http://www.snakeit.com.au/cutting/16/rr.jpg
http://www.snakeit.com.au/cutting/16/mm.jpg
http://www.snakeit.com.au/cutting/16/fdb.jpg
http://www.snakeit.com.au/cutting/16/quads.jpg
http://www.snakeit.com.au/cutting/16/hams.jpg

mr.saunders

02-27-2010, 09:37 AM

gd progress dude!

domingochavez

02-27-2010, 04:15 PM

Saturday - Hams + Cardio

Deadlifts - Planned on going heavy but left IT band caused issues, so stopped halfway through.

Weight in kilos

140 x 3 x 2
160 x 3 x 2

SLDL - 100 x 12 x 3

Banded Hamstring Curls - Medium bands x 15 x 4

Glute bridge - BW + 10kg x 15 x 4

Bird Dog - 3 x 12

Cardio - 30 minutes bike

mr.saunders

02-27-2010, 11:25 PM

hi man are your excersises stats KG or LBS? :D

domingochavez

02-28-2010, 12:00 AM

KGs!

I normally state that in my workout logs, I log all this primarily on an Australian forum I am part of, so am usually too lazy to convert the figures :d

CHITO2004LAKERS

02-28-2010, 12:48 AM

Great job man! I can't wait to see your transformation completed.

domingochavez

02-28-2010, 04:32 AM

Thanks mate, I can't wait either!

Time for this fat to GO, FOREVER!

domingochavez

02-28-2010, 04:36 AM

Cheers mate! Determination is definitely up there, 31 weeks left no time to waste!

Sunday - Shoulders + Arms

Wont list the weights, nothing impressive, working around shoulder and bicep injuries so just getting a good stretch and blood into the area!

YTWL shoulder warmup
Military Press - 3 x 6
Upright Rows 3 x 12
DB Rear Raises - 3 x 10
Banded Rear Laterals - 3 x 12

BB Curl - 4 x 12
Concentration Curl - 4 x 12
Hammer Curl - 3 x 12

CGBP - 3 x 8
DB French Press - 4 x 10
Skull Crushers - 3 x 8

HIIT stationary bike

domingochavez

03-01-2010, 03:37 AM

Monday - Traps

BB Shrug - 150kg x 6 x 3
BB Shrug on quad extension (home gym) - 80kg x 15 x 4

Sit ups, Leg Raises

Cardio - HIIT Stationary Bike.

domingochavez

03-02-2010, 03:10 AM

Tuesday - Upper Strength

YTWL's + outer extension shoulder warm up, left shoulder felt spot on today, these warmups are working a treat!

Bench - 120 x 5, 115 x 5 x 2

Rack Chins + 10kg plate x 5 x 3

Military Press - 75 x 5 x 3

Glute Bridge + 10kg x 15 x 3

4 board Bench - 120 x 3 x 4 - Bench sucks, time to bring it back up!

Cardio - 30 minutes walking

mr.saunders

03-02-2010, 12:12 PM

hows your diet looking mate? what you consuming calories wise?

domingochavez

03-02-2010, 01:38 PM

Following the Scivation Solution diet, currently consuming:

2178 Calories

252g Protein
90g Fat
90g Carbs [Not counting veggies])

6 Meals each containing 42g protein & 15g of fat

First meal of the day contains 100g blueberries, PWO meal contains 60g oats.

domingochavez

03-03-2010, 10:41 AM

Wednesday - Lower Power

Well nothing powerful about this workout, IT band is killing me today. Combination of being too heavy, and sitting on my rump for work all day. Hip flexors are getting very tight lately also.

Squats - 60 x 12 x 2, 100 x 5 x 2
Deadlifts - 140 x 5 x 3
Quad Extension - 100 x 5 x 3
One Legged Calf Raise - BW x 12 x 4
Banded Abduction - Light band x 8 x 3 each leg

Cardio - Hour walking

domingochavez

03-04-2010, 01:30 PM

Thursday

HIIT - 20 minutes stationary bike

Weight - 126.7, -1.2kg

domingochavez

03-05-2010, 05:42 AM

Friday - Hypertrophy Chest / Arms

YTWL + Skiers + Scarecrows shoulder warmup - My left shoulder feels gold now after doing this warmup set every upper body day.

Bench - 90 x 12 x 3
Incline DB - 30s x 12 x 3
Push Ups - 3 x 10
Band crossovers - 3 x 10

Band Curls, French Press, BB Curl, CGBP, Hammer Curls, Band press downs.

Right bicep slowly healing.

Cardio - 30 minutes medium intensity step ups.

domingochavez

03-06-2010, 03:45 PM

Saturday - Hypertrophy Back / Shoulders / Traps

Weight in kilos

Bent over row - 100 x 12 x 4
Pull Ups with 40kg defecit - 3 x 10
Lat pull Downs - 60 x 12 x 3

DB Press - 27.5s x 10 x 3
DB Shrugs - 30s x 15 x 4
Rear Delts machine - 60 x 12 x 4
Wide grip upright row - 27.5 x 12 x 3

HIIT - Elliptical - 5 mins warm up, 10 x 30 second sprint, 30 second rest, 5 min cool down.

domingochavez

03-08-2010, 03:19 PM

Sunday - Legs

Nothing special here, left IT band still very sore, so avoiding squats and deadlifts for now.

Quad Extensions x 15 x 4
Banded hamstring curls x 10 x 4

Cardio - 1 hour medium intensity lawn maintenance and house cleaning :D

Tuesday - Strength Upper

Bench - 120 x 5, 115 x 5 x 2
Military Press - 70 x 5 x 3
Rack Chins - BW x 5 x 4

HIIT stationary bike

domingochavez

03-10-2010, 04:25 AM

Wednesday - Strength Lower

SLDL - 140 x 5 x 3
Quad Extensions - 4.5 plates x 5 x 5
Single leg calf raises - BW x 12 x 3
Glute Bridge + 10kg plate x 12 x 3
IT Band Adductions x 8 x 3

30 mins moderate intensity cardio step ups + bike

domingochavez

03-11-2010, 02:15 PM

Thursday - HIIT

5 min warm up, 25 second sprint, 35 second cool down x 10 intervals, 5 min cool down.

Bicep is coming right with the light weight concentration curls which I am happy about!

domingochavez

03-12-2010, 05:49 AM

Friday - Chest + Arms

Bench - 90 x 12,12,10,10
Incline DB Press - 32.5s x 12 x 4
Push Ups x 8 x 3
Banded crossovers - Light band x 12 x 4

Concentration Curls, French Press, BB Curls, Hammer Curls

Cardio - 30 mins walking + 30 mins bike

domingochavez

03-12-2010, 05:51 AM

29 weeks out.

http://www.snakeit.com.au/cutting/18/bdb.jpg
http://www.snakeit.com.au/cutting/18/fdb.jpg
http://www.snakeit.com.au/cutting/18/fl.jpg
http://www.snakeit.com.au/cutting/18/rl1.jpg
http://www.snakeit.com.au/cutting/18/rl2.jpg
http://www.snakeit.com.au/cutting/18/rr.jpg
http://www.snakeit.com.au/cutting/18/scl.jpg
http://www.snakeit.com.au/cutting/18/scr.jpg

domingochavez

03-12-2010, 12:41 PM

Weight - 127.4, gain of .7kg!

I started taking Yohimbine HCL this week, wonder if this is causing me to bloat up?

Overall I feel tighter, and my at home caliper measurements were lower than two weeks ago.

Will see what my diet coach says, but I reckon a calorie reduction is in order!

domingochavez

03-13-2010, 01:34 AM

Saturday - Back / Traps / Shoulders

rack pulls - 140 x 10, 160 x 12 x 3
rack chins - 3 x 10
band pulls - 3 x 12
bb shrugs
db shrugs
military press
side laterals
bent over high rows

HIIT stationary bike 20 mins.

domingochavez

03-14-2010, 01:09 PM

Sunday - Legs

Leg Press - 200 x 12 x 4
Seated Calf Raise - 160 x 12 x 4
Hamstring Curl - 60 x 12 x 4
Leg Curl - 100 x 12 x 4
Standing Calf Raise - BW x 12 x 4
Fit ball sit ups

Cardio - 30 minutes walking

domingochavez

03-15-2010, 09:26 PM

No change to the diet, it's the yohimbe causing the water bloat.

Was 126 flat today, .7kg loss in 11 days, so things are still on track!

Down another belt buckle today, will be stoked when my waist finally comes back in, should make my V taper look even better.

domingochavez

03-16-2010, 04:57 AM

Tuesday - Strength Upper

Weight in kilos as always.

Bench - 115 x 3 x 5
Bent Over Rows - 120 x 5 x 5
Military Press - 80 x 3 x 5

HIIT - 20 mins step ups

domingochavez

03-17-2010, 11:34 AM

Wednesday - Strength lower

Squats - 60 x 12 x 4 - Starting to feel better
SLDL - 160 x 5 x 3
Quad extensions - 80 x 6 x 5
Calf raise - 40 x 12 x 4

domingochavez

03-17-2010, 07:35 PM

Thursday

HIIT - 20 mins step ups.

domingochavez

03-18-2010, 12:30 PM

Weight - 124.5, -2.9kg

Lost whatever bloat I was carrying for a total of 2.2kg in two weeks, still on track.

Also happy to be under super heavyweight! I am almost rated to climb on ladders again :D

domingochavez

03-18-2010, 02:39 PM

28 weeks out

http://www.snakeit.com.au/cutting/19/rdb.jpg
http://www.snakeit.com.au/cutting/19/rr.jpg
http://www.snakeit.com.au/cutting/19/rl.jpg

domingochavez

03-18-2010, 03:35 PM

Friday - Chest / Arms

Bench - 90 x 12 x 4
Incline DB - 27.5s x 12 x 4
Incline Flys - 12.5s x 12 x 4
Band Crossovers - Light band x 12 x 4

Hammer Curls, CGBP, Skull Crushers, Concentration Curls, French Press

Abs

domingochavez

03-21-2010, 12:48 PM

Saturday - Back / Shoulders / Traps

Rack Pulls - 140 x 12 x 4
Rack Chins - BW x 12 x 4
Band Rows - Medium + Light x 12 x 4
Bent over high row - 60 x 12 x 4
BB Shrug - 100 x 12 x 2, 120 x 12 x 2
Military Press - 60 x 12 x 4
Side Laterals - 12.5s x 12 x 3
Rear Delt Raise - 5s x 12 x 3

Cardio - 1.5 hours walking

Sunday - Legs

Squat - 60 x 12 x 4
Deadlift - 60 x 12 x 4
Quad Curl - 90 x 12 x 4
Hamstring Curl - 40 x 12 x 4
Calf Raise - 40 x 12 x 4

Cardio - 30 mins bike

jth16

03-21-2010, 01:32 PM

Yeah buddeh! You're definitely making head way to getting lean, bud. This latest round of photos proves it without a doubt.

domingochavez

03-22-2010, 05:56 PM

Thanks! It's good to see almost 5 months of progress finally pay off, as before I couldn't really notice changes, but now I can see changes almost every week.

Monday - Upper Strength

Bench - 120 x 3 x 2, 110 x 3 x 2
HS Row - 160 x 3 x 5
HS Shoulder Press - 120 x 3 x 5

+ whole bunch of assistance work for back and arms

Cardio - Treadmill sprints, 5 min warm up, 1 min sprint, 1 min rest x 10, 12 min walk home cool down.

domingochavez

03-23-2010, 04:06 PM

Wednesday - Lower Strength

Weight in kilos

Leg Press - 240 x 12 x 4
Smith Front Squat - 60 x 8 x 3 - Just testing this movement out, ITB still hurts :(
SLDL - 170 x 3, 160 x 3 x 2
Calf Press - 240 x 12 x 4

Cardio - 30 mins walking

domingochavez

03-24-2010, 02:38 PM

Thursday - Back / Traps / Shoulders

HS Row - 150 x 12 x 2, 140 x 10 x 2
HS Shoulder Press - 60 x 12 x 3
HS Pull Down - 70 x 12 x 3
Smith Shrugs - 100 x 12 x 3
Cable Side Laterals - 20 x 12 x 3
DB Shrug - 40s x 10 x 3
CG Row - 60 x 12 x 3
Rear Delt machine - 30 x 12 x 3

Cardio - 30 mins moderate walking

domingochavez

03-25-2010, 08:16 PM

Friday - Chest / Arms

Bench - 100 x 10 x 2, 100 x 8, 80 x 12
HS Bench - 60 x 12 x 4
Incline Flys - 16s x 12 x 3
Incline DB Press - 24s x 12 x 3

EZ Bar French Press - 30 x 12 x 4
Rope Press Down - 30 x 12 x 3
Tri Extension Machine - 30 x 10 x 3

Light bicep movements, right bicep getting better each week, still taking it lightly.

Cardio - 30 minutes moderate walking

domingochavez

03-26-2010, 02:20 PM

27 weeks out

http://www.snakeit.com.au/cutting/20/fdb.jpg
http://www.snakeit.com.au/cutting/20/bdb.jpg
http://www.snakeit.com.au/cutting/20/rl.jpg
http://www.snakeit.com.au/cutting/20/scl.jpg
http://www.snakeit.com.au/cutting/20/scr.jpg
http://www.snakeit.com.au/cutting/20/maybe abs.jpg

domingochavez

03-26-2010, 02:31 PM

5 months of progress, very happy so far!

http://www.snakeit.com.au/cutting/20/progress.jpg

domingochavez

03-27-2010, 12:32 AM

Saturday - Quads

Quad extensions warm up
Reverse Lunges - 60 x 12 x 4
V Hack Squat - 100 x 12, 140 x 12, 180 x 6
Walking DB Lunges
Leg Press - 200 x 12 x 4
Front Squats - 60 x 12 x 4
Quad Extensions x 15 x 4
Abductor Machine x 15 x 5

Cardio - 30 mins cross trainer

domingochavez

03-27-2010, 03:35 PM

Sunday - Hams / Calves

Hamstring Curls x 15 x 4
Horizontal Calf Press x 15 x 4
DB SLDL - 40s x 12 x 3
Standing Calf Raise - 100 x 12 x 3
High Leg Press - 100 x 12 x 3
Calf Press - 100 x 12 x 3

Cardio - 30 mins moderate walking

NaturalLoco

03-27-2010, 06:47 PM

nice progress so far man, keep it up.. how much you lost so far in total?

domingochavez

03-28-2010, 02:47 AM

23kg so far.

About 23 to go, half way!

domingochavez

03-30-2010, 01:18 AM

Monday

HIIT - Stationary bike 20 mins

Tuesday - Strength Upper

Bench - 120 x 3 x 3, 110 x 3 x 2
Bent over row - 120 x 3 x 3
Military Press - 80 x 3 x 4

Cardio - 15 mins bike, 1 hour walking

domingochavez

03-30-2010, 12:50 PM

Wednesday - Strength Lower

SLDL - 160 x 3 x 3
Rack Pull - 200 x 3 x 2, 220 x 2
Quad Extensions - 68 x 6 x 5
Standing Calf Raise - BW x 12 x 5
Leg Raises x 12 x 3
Sit Ups

Cardio - 10 mins moderate cross trainer, 20 mins moderate walking

domingochavez

03-31-2010, 02:12 PM

Thursday - Chest / Arms

Weights in kilos as always.

HS Bench - 120 x 12 x 2, x 8, x 7
DB Incline - 26s x 12 x 3
Cable Cross Overs x 12 x 3
Dips x 10 x 3

EZBar Curls superset with EZBar french press
Concentration Curls superset with rope push downs
Hammer curls ss with CGBP

Cardio - HIIT 20 mins cross trainer

Weight - 123.7

Weight loss stalled last week, I only did one HIIT session so I am making sure this is no longer optional. I will be doing 3 x HIIT cardio every week, plus 30 - 60 mins of low intensity walking everyday.

domingochavez

03-31-2010, 10:15 PM

Have had my diet modified, minus 7g of protein from each meal.

Daily macros now looking like:

Meal 1 - 6: 35g protein, 15g fat

Meal 1 - 100g blueberries - 30g carbs

PWO - 1 cup oats, 60g carbs

Total - 210g Protein, 90g fat, 90g carbs

Calories - 2010

Not much food! But I am still holding a lot of muscle, and get my weekly free meal so life is good.

domingochavez

04-01-2010, 01:55 PM

Friday - Back / Shoulders / Traps

HS Pull Down - 80 x 12 x 4
HS Row - 90 x 8 x 3
Lat Pull Down - 60 x 12 x 3
DB Row - 40s x 10 x 3

HS Shoulders Press - 80 x 8 x 3
Side Laterals - 10s x 8 x 3
Rear Raises - 4s x 10 x 3
Upright Rows - 25 x 10 x 3

Smith Shrugs - 100 x 10 x 3
DB Shrugs - 38s x 8 x 3

Cardio - HIIT Sprinting on treadmill

domingochavez

04-02-2010, 11:46 PM

Saturday

HIIT sprints
Full body workout with weights around the shack
2 hours golf, hit it in the rough that many times it ended up being quite the workout!

domingochavez

04-05-2010, 11:01 PM

Monday - Upper Strength

Bench - 120 x 3 x 3, 115 x 3 x 2
Bent Over Row - 120 x 5 x 5
Military Press - 75 x 3, 70 x 3 x 2

Cardio - 1 hour moderate walking

HIIT - 20 minutes elliptical post training

domingochavez

04-06-2010, 05:39 AM

Tuesday - Lower Strength

Weights in kilos

Deadlifts - 180 x 3, 190 x 3, 200 x 3 - Feels good to go heavy again, leg felt slightly sore but all good!
Squats - 60 x 12 x 4 - Leg still tender on squats, will continue to ice and take anti inflams in the hope it calms down.
Hamstring Curls - 80 x 5 x 3
Calf Press - 125 x 12 x 4
Sit Ups
Hip Abductions

Cardio - 6 hours painting the house, 25 mins moderate walking.

Warrior9

04-06-2010, 10:39 AM

if you wouldnt mind my 2 cents... I think on your Rear Double Bi and your Rear Lat spread, instead of just sticking the leg straight back, i would point the knee out and really dig that toe into the ground, this will help 'spike' the calf and hammy when they come in.

domingochavez

04-06-2010, 03:09 PM

Thanks for the advice!

My posing is awful, it's definitely on the list to be worked on once my physique looks decent enough to show off properly!

domingochavez

04-07-2010, 12:47 AM

Wednesday

HIIT - Sprints on the beach, 5 min warm up, 10 intervals of 15 second sprint, 45 second rest. 5 min cool down.

Warrior9

04-07-2010, 11:57 AM

Thanks for the advice!

My posing is awful, it's definitely on the list to be worked on once my physique looks decent enough to show off properly!

Yeah, no problem.. here is a decent example
http://bodybuildingsenior.com/bbs/images/Friends/RearDoubleBicep-3tj.jpg

domingochavez

04-07-2010, 02:12 PM

Can't beat Tommy!

Thursday - Chest / Arms

HS Incline - 120 x 12, 9, 5 - Fatigued pretty quick on this one!
Cable Crossovers x 12 x 4
DB Incline - 38s x 10 x 3
BB Bench - 80 x 6 x 3 - Chest was completely smashed here, focused on the squeeze

Cambered Bar Curls / Cambered Bar French Press
CGBP / Reverse Curls
DB French Press / Concentration Curls
Bicep Machine / Tricep Machine

Cardio - 25 mins moderate walking, another hour or so scheduled for later today.

Am getting encouraged by the changes, especially during my workouts. Starting to show hints of vascularity in the front delts, and shoulders are also becoming more separated.

Waist is getting tighter, and I'm just getting a lot less jiggly all over.

Have also been working on my mental game, it's getting tougher dieting on 2000 calories a day, and fitting in cardio, weights session, working full time and my daughter turned 6 months today! Am striving to make a better effort to eat more greens, as these really do help to curb the hunger, and take my mind of smashing down a few burgers and anything else that turns me off from dieting another 25 weeks.

domingochavez

04-08-2010, 08:49 PM

Friday - Back / Traps / Shoulders

HS Row - 160 x 12, 10, 8
Rack pulls - 140 x 10 x 3, 160 x 10
Lat Pull downs x 10 x 3
Bent over high rows - 60 x 10 x 3
Face Pulls x 12 x 3

DB Shoulder Press - 30s x 8 x 3
Side Laterals - 12s x 8 x 3
Upright Row - 40 x 8 x 3
HS Shoulder Press - 40 x 8 x 3
Rear DB Raises face down on bench - 4s x 10 x 3

BB Shrug - 100 x 10 x 3

Cardio - HIIT Sprinting on the treadmill, 10 x 20 second intervals

Bodyweight - 122.4, -1.3kg

Very happy with this weeks progress, calorie drop and adhering to my cardio schedule has paid off in the weight loss.

domingochavez

04-08-2010, 10:06 PM

25 weeks out.

Everything is getting tighter, this is the part of the weight loss I love, when the love handles and stomach fat start to disappear!

http://www.snakeit.com.au/cutting/22/rdb.jpg
http://www.snakeit.com.au/cutting/22/rl.jpg
http://www.snakeit.com.au/cutting/22/fdb.jpg
http://www.snakeit.com.au/cutting/22/scr.jpg
http://www.snakeit.com.au/cutting/22/scl.jpg
http://www.snakeit.com.au/cutting/22/mm.jpg

domingochavez

04-11-2010, 02:56 PM

Monday - Upper Strength

Weight in pounds, people might read my previous posts thinking I'm weak!

Bench - 260 x 3 x 2, 242 x 3 x 3 - Ugh getting weaker, bench was always my worst
HS Row - 4.5 plates a side x 3 x 5
HS Shrug - 5 plates per side x 3 x 5
HS Incline Press - 132 x 15 x 3

Cardio - HIIT cross trainer, 5 min warm up, 10 x 20 seconds sprints, 40 second rest. 10 minute cool down

domingochavez

04-13-2010, 06:52 AM

Tuesday - Lower Strength

Left IT band flamed up again, going to ditch all squats and dead lifts for a week or two. Still icing it every day.

Deadlift - 308 x 6, 400 x 3, 440 x 3
SLDL - 308 x 3, 352 x 4, 3, 3
Quad Extensions - Stack x 5, 176 x 12 x 4
Calf Press
Sit Ups

Cardio - 60 mins moderate walking

domingochavez

04-15-2010, 04:22 PM

Wednesday

Cardio - HIIT stationary bike, 10 x 20 second intervals, 40 second rest

Thursday - Chest / Arms

HS Bench - 352 x 3, 264 x 12, 10, 8
Cable Crossovers x 12 x 4
DB Incline - 90s x 8, 6, 6
Pec Deck SS with Dips x 12 x 4

EZ Bar Curls SS with EZ Bar French Press
Cable Curls SS with Rope Push downs
Hammer Curls SS with Skull crushers

Cardio - HIIT Cross trainer, 10 x 20 second intervals, 40 second rest.

Weight - 266.64, -2.64lbs

Have experimented with a carb up the last two weeks on Monday, as well as my regular free meal on Friday. Lost 2.86lbs the first week, and now 2.64lbs this week.

Will take these out and go back to the normal free meal on Friday only. Just felt this far out, that giving myself a little more food will only help my metabolism along, not to mention stave off muscle loss.

24 weeks out as of tomorrow, my primary goal for the next 12 weeks is to hit 10% bodyfat, to set myself up for the final 12 weeks of prep and to really drive it home.

domingochavez

04-16-2010, 07:27 PM

Friday

Cardio - 30 mins low intensity stationary bike

Saturday - Back / Traps / Shoulders

HS Pull Down - 3 plates x 6, 2.5 plates x 6, 2 plates x 10 x 2
HS Row - 2.5 plates x 10 x 4
HS Shrugs - 4 plates x 12 x 4
DB Rows - 40 x 10 x 3
DB Shrugs - 38 x 10 x 3
DB Shoulder Press - 32s x 10 x 3
Cable Side Laterals - 12.5 x 12 x 4
Pull Ups - BW x 6, 4, 4
DB Rear Raise - 6s x 10 x 3
Rack Pulls - 140 x 3 x 10, 160 x 10

Cardio - Stationary bike - 5 min warm up, 10 x 15 second intervals, 10 min cool down.

Fried!

domingochavez

04-18-2010, 07:09 AM

Sunday - Legs

Limited by my it band troubles so smashed the movements I could.

Quad extensions - 100 x 12 x 12
SLDL - 100 x 10 x 8
Calf raises - 80 x 12 x 6
Leg Press - 200 x 10 x 4

Cardio - 25 mins walking, 10 mins spin bike

domingochavez

04-18-2010, 07:37 AM

24 weeks out

http://www.snakeit.com.au/cutting/23/bdb.jpg
http://www.snakeit.com.au/cutting/23/fdb.jpg
http://www.snakeit.com.au/cutting/23/rl.jpg
http://www.snakeit.com.au/cutting/23/rr.jpg
http://www.snakeit.com.au/cutting/23/scr.jpg

domingochavez

04-19-2010, 05:27 PM

I am now half way through my prep, as I started cutting 8 weeks before officially deciding to enter this show.

23.5 weeks down, 23.5 weeks remaining!

Starting weight - 324.5
Current weight - 266.64

Loss - 57.86lbs

I have retained almost all strength in my legs, as I can still deadlift 440 for reps, if my IT band wasn't playing up I could still squat 390 for reps also.

Bench has always sucked, and strength on that has gone down. Before the cut I could do sets of 3 on 286 (130kg), but now am lucky to get out 3 sets of 264 (120kg). But I know this will come back after the show, when I return to powerlifting for some productive offseason mass, and much needed strength gains!

DKH8

04-19-2010, 06:09 PM

domingochavez

04-19-2010, 07:35 PM

Thanks mate!

Depends on the sort of weather you like, and what location you go walking in. Parts of Tasmania are still quite cold even during summer.

The last 4 weeks have been quite pleasant, 20 degrees Celsius.

Other than that, leading up to summer is also nice, not too warm, and the wet weather from winter / spring should have subsided.

NaturalLoco

04-20-2010, 06:59 AM

I just re-read your date of competition.. are you doing ANB Vics?
I was also looking at your updated photos you need to work on your posing abit more..

Btw good work on current fat loss

domingochavez

04-20-2010, 04:18 PM

Yeah posing needs a lot of work, will be starting regular practice soon.

I'm doing the NABBA Hobart Oct 3rd

NaturalLoco

04-20-2010, 08:11 PM

Ahhh cool. It's just that I went to the INBA melb tittles and a few people from Tasmania competed.. so I thought it's possible :)

If you need some help with your posing - even if its looking at pics I'll help

domingochavez

04-21-2010, 02:57 PM

Thanks mate, have you got any online resources to learn how to pose properly?

Tuesday - Upper Strength

Bench - 115 x 3 x 5
Seated Military Press - 80 x 3 x 5
Rack Chins - BW x 10 x 3

Cardio - 30 minutes brisk walk

Wednesday

Cardio - HIIT Stationary Bike, 10 x 20 second sprint, 40 second cool down

Weight - 120.3, -.9kg so far this week

Energy levels are really good at the moment, ready to smash the next 23 weeks!

NaturalLoco

04-21-2010, 08:15 PM

domingochavez

04-22-2010, 06:13 PM

Some good tips in those videos thanks! Will definitely put them into practice for my next round of pictures. Need to find somewhere with decent lighting also.

Thursday - Chest / Arms

Incline DB Press - 90s x 12, 8, 8, 7
HS Incline Press - 220 x 10, 176 x 8 x 3
Cable Cross Overs x 10 x 3
Dips x 10 x 4
BB Bench - 176 x 8 x 3

EZ Bar Curls SS with EZ French Press
Cable Curls SS with Rope push downs
Hammer Curls SS with CGBP

Cardio - 40 minutes brisk walking

domingochavez

04-23-2010, 07:26 AM

Friday - Back / Traps / Shoulders

HS Reverse Grip Pulldown - 176 x 10 x 4
Seated Row x 10 x 4
DB Row - 90s x 10 x 3
HS Row - 220 x 10 x 3

HS Shrugs - 352 x 10 x 4
Smith Machine Shrugs - 220 x 10 x 3

DB Press - 75s x 10, 8, 7
Cable Side Laterals x 12 x 4
Rear Delt Machine x 12 x 4

Cardio - 30 mins brisk walking + HIIT stationary bike PWO

domingochavez

04-24-2010, 04:26 PM

Saturday

HIIT - Stationary Bike

Weight - 262.9, loss of 3.74lbs

Huge loss this week, with no dip in strength or size. Starting to like what I see in the mirror, long way to go though.

Aiming to hit 10% bodyfat in the next 13 weeks.

canuckinfuts

04-24-2010, 04:30 PM

What competition is this?

Edit: NM, saw above.

domingochavez

04-27-2010, 04:19 AM

Sunday - Legs

Squats - 100 x 8 x 3
SLDL - 140 x 8 x 3
Front Squats - 60 x 10 x 3
Quad Extensions
Hamstring Curls
Leg Press - 200 x 10 x 3
Calf Raises

Cardio - 35 mins brisk walking

Tuesday - Upper Strength

Bench - 110 x 3 x 5
HS Row - 200 x 3 x 5
Military Press - 90 x 3 x 5
Flies
HS shoulder press
HS lat pull down
Bicep curls
Tricep extensions

HIIT - Stationary bike 10 x 20 second sprints, 40 second rest

domingochavez

04-27-2010, 04:20 AM

Last two workouts in kilos, no time to edit on iPhone.

domingochavez

04-27-2010, 08:57 PM

Have been using Yohimbe bark extract for the last 4 weeks, with solid results loosing the bodyfat.

Had to stop taking it yesterday though, as it has been making my anxiety build up to unacceptable levels!

The worst was when I had to talk in a team meeting, and an overwhelming sense of panic took over me and I couldn't speak for a few seconds, had this a few times since I started taking it.

Today is the first day I feel normal, and not sitting at my desk paranoid with the jitters, not good...

domingochavez

04-28-2010, 04:41 PM

Wednesday

HIIT Stationary Bike - 5 min warm up, 12 x 15 second sprints, 10 min cool down.

Really hope the next batch of weight loss comes off my stomach and love handles, my legs are getting quite lean, and have some good separation in my hamstrings. Sick of the fat stomach though!

domingochavez

04-29-2010, 09:19 PM

Weight - 118.7, minus 800g

Thursday - Chest / Arms

HS Incline Press - 100 x 12 x 3
Cable Crossovers x 12 x 3
HS Chest Press - 80 x 10 x 3
Incline Flies x 12 x 3
Dips x 12 x 4

Whole bunch of arm exercises, feel the pump!

22 weeks out, getting nervous now.

domingochavez

05-01-2010, 06:51 AM

Friday - Back / Traps / Shoulders

HS Pull Downs - 100 x 12 x 4
CG Row - Stack x 8 x 3
HS Row - 120 x 10 x 3
DB Row - 40 x 10 x 3

HS Shrugs - 200 x 6 x 3
Smith Shrugs - 100 x 10 x 3

Side Laterals - 16 x 8 x 3
Rear Delt machine x 10 x 4, last set a triple drop set
Shoulder press machine x 10 x 4, last set a triple drop set

Saturday

HIIT - Stationary bike, 5 min warm up, 12 x 15 second sprints, 10 min cool down

Weight - 117.9, -1.6kg for the week

domingochavez

05-01-2010, 06:56 AM

22 weeks out, still fat :-[

http://www.snakeit.com.au/cutting/25/rr.jpg
http://www.snakeit.com.au/cutting/25/rl.jpg
http://www.snakeit.com.au/cutting/25/rdb.jpg
http://www.snakeit.com.au/cutting/25/fdb.jpg
http://www.snakeit.com.au/cutting/25/scr.jpg
http://www.snakeit.com.au/cutting/25/scl.jpg
http://www.snakeit.com.au/cutting/25/mm.jpg

mr.saunders

05-01-2010, 02:19 PM

Its a marathon not a sprint dude. Keep up the passion and good work! hows diet looking?

domingochavez

05-01-2010, 02:39 PM

Thanks mate, a lot can change in 22 weeks so I will keep on keeping on!

Diet is:

Protein - 210
Fat - 90
Carbs - 90

Cravings are pretty good also.

mr.saunders

05-01-2010, 02:46 PM

im currently following this : http://www.mensfitness.co.uk/nutrition/weight_loss_plans/3553/lean_in_four_weeks_meal_plan.html

just as a guide to what to eat really. i adjust my calories and protions to suit myself.

your fat intake seems high mate. although im not that up on my knowledge on that stuff dude

domingochavez

05-01-2010, 03:54 PM

I do better on moderate fat, low carb.

Working with Team Scivation, sending in weekly status updates and pictures. They adjust my diet if necessary, but in the last 4 weeks I have dropped 12.76lbs

That diet will work up until a point, it's not optimal though.

domingochavez

05-02-2010, 06:17 AM

Sunday - Legs

Squats - 60 x 12, 100 x 8, 140 x 4 x 3
SLDL - 100 x 12, 140 x 6, 160 x 4, 180 x 3, 100 x 12
Quad Extensions x 12 x 4 - Superset with Hamstring curls x 12 x 4
Smith Front Squat - 60 x 10 x 3
Walking DB lunges x 3 laps

Fried!

Cardio - 40 minutes moderate walking / cross trainer

domingochavez

05-04-2010, 03:13 AM

Tuesday - Deload

Deload this week, upper body has copped a hammering the last 6 months.

Weights in kilos

Bench - 90 x 5 x 5
Bent Over Row - 90 x 5 x 5
Military Press - 60 x 5 x 5

Cardio - HIIT stationary bike, 12 intervals

mr.saunders

05-04-2010, 10:27 AM

Hey bro doing well. i ask that you may follow my log as well? :D

http://forum.bodybuilding.com/showthread.php?p=485786771#post485786771

domingochavez

05-04-2010, 02:30 PM

You have a different username now? :)

Also I think you put the log in the wrong section, that's the pictures section?

domingochavez

05-05-2010, 05:56 AM

Wednesday

HIIT - Stationary bike- 5 min warm up, 12 x 15 second sprints, 13 min cool down.

domingochavez

05-05-2010, 04:39 PM

Today marks 30kg weight loss since starting this journey!

147.5 down to 117.5

For you yanks, that's 324.5 down to 258.5, 66 pounds in total lost.

Honestly thought I would reach this milestone a lot sooner, but I underestimated how fat I got during my two year powerlifting offseason!

Feeling great, and ready to attack the final 21 weeks, let's do this!

J_Bo

05-05-2010, 04:46 PM

Congratulations, Bud!

domingochavez

05-05-2010, 06:30 PM

Thanks mate!

You have been a massive source of inspiration for my prep, can't wait to see the final product you bring this weekend!

domingochavez

05-06-2010, 07:57 PM

Thursday - Chest / Arms

Weights in kilos

HS Incline - 100 x 12 x 3, 80 x 12 x 2
Incline Flies - 18 x 12 x 3
Incline Press - 36s x 8 x 3
Pec Deck x 12 x 3
BB Bench - 60 x 8 x 3

EZ Bar Curls SS with EZ Bar French Press
DB Curls SS with DB Tricep Extension
Cable Curls SS with Rope Push Downs
Preacher curl machine SS with Tricep extension machine

Cardio - 1.5 hours brisk Walking

domingochavez

05-07-2010, 06:55 PM

Friday - Back / Traps

Lat Pull Down - 100 x 10 x 3
DB Row - 40s x 10 x 3
HS Row - 100 x 10 x 3
HS Reverse Grip Pull Down - 100 x 10 x 3

HS Shrugs - 160 x 10 x 4
DB Shrugs - 40s x 10 x 3

Cardio - 30 minutes walking.

Weight - 116.9, minus 1kg this week

domingochavez

05-08-2010, 04:38 PM

Saturday

HIIT - Stationary Bike - 5 min warm up, 12 x 15 second sprints, 45 second rest, 13 minute moderate peddling cool down.

Hunger pangs set in hard yesterday, no matter how many green beans and coke zeros I had. One of those days where you have to soldier on and take your mind off the diet, and how exhausted you are from training!

All about the journey though, baby steps..

domingochavez

05-09-2010, 07:28 AM

Sunday - Legs

Crap session tonight, IT band really inflamed today. After last weeks great leg session, I was hoping it was on the mend.

Dropping everything apart from quad extensions and hamstring curls now, will give it 6 - 8 weeks to fully heal.

Legs will still get a good workout from these movements, plus 3 x HIIT per week.

Onto the session.

Squats - 100 x 8 x 3
SLDL - 100 x 10 x 4
Quad Extensions x 12 x 6, last set triple drop set to failure
Hamstring Curls x 12 x 6, last set triple drop set to failure
Calf Raises - 100 x 10 x 3, last set triple drop set to failure
Side Abductions x 10 x 3

Cardio - 30 mins walking, 30 mins Wii Fit (got it for fiancee for mothers day ;) ), 30 minutes moderate garden maintenance, 2 hours being dragged around town shopping.

Day off gym tomorrow, definitely need it!

InclineDBPresss

05-10-2010, 10:43 AM

Nice workouts man. Thanks for the post in my thread.

I hear a lot about these IT band stuff, where do you think they come from?

domingochavez

05-10-2010, 02:19 PM

It's an overuse injury I believe

Mine flared up doing step ups for cardio, never again!

domingochavez

05-11-2010, 06:10 AM

Tuesday - Shoulders

DB Press - 36s x 10, 8, 7
Cable Side Laterals x 10 x 4
Rear delt machine x 12 x 4, drop set on last
Military Press - 50 x 8 x 3
Upright Row - 18s x 10 x 3
Lying rear raises x 8 x 3
HS Shoulder Press - 40 x 8 x 3

Cardio - HIIT Stationary Bike - 5 min warm up, 12 x 15 second sprints, 13 min cool down.

domingochavez

05-12-2010, 06:51 PM

Wednesday - Back / Traps

Weight in kilos as always, that x 2.2 for you yanks ;)

HS Row - 160 x 10 x 3
CG Row - Stack x 10, 8, 8
DB Row - 40s x 10 x 3
HS Underhand Pulldown - 80 x 12 x 3
Lat Pull Down - 100 x 8 x 3

HS Shrugs - 200 x 10 x 4
Smith Shrugs - 110 x 8 x 3
DB Shrugs - 40s x 8 x 3

Cardio - 40 minutes walking / cross trainer

Getting lean now! Top abs only have a small amount of fat, waist has come right in, very happy.

domingochavez

05-13-2010, 05:16 AM

Thursday

HIIT Stationary Bike - 5 min warm up, 12 x 15 second sprints, 13 min active cool down

40 minutes brisk walking

InclineDBPresss

05-13-2010, 10:24 AM

It's an overuse injury I believe

Mine flared up doing step ups for cardio, never again!

Good to know... Yea, I bet a lot of cardio esp. on low cals would do that to ya. I stretch mine and foam roll em a lot, hopefully I can stave off any IT band injuries though!

domingochavez

05-14-2010, 01:23 AM

Foam roller definitely helps! Now I'm a lighter weight I can really put all my weight onto them.

Friday - Chest / Arms

Bench - 100 x 8 x 3
DB Incline Flies - 20 x 10 x 3
Flat DB Bench - 40s x 8 x 3
Cable Crossovers x 12 x 3
Pin loaded bench x 8 x 3

DB curls SS with French Press
Concentration Curls SS with Rope press downs
EZ Bar Curls SS with Standing French Press

Cardio - 30 mins moderate walking

Weight - 115.8, -1.1kg

domingochavez

05-14-2010, 01:24 AM

20 weeks out, very happy with my progress so far, reckon my bodyfat is sitting at around 16%, mid section is changing every few days, top 2 abs are starting to come in.

Webber91

05-14-2010, 01:41 AM

Subbed to this finally, been stalking it for a while now.

You're making great progress man, solid workouts too. Can't wait to see you in 20 weeks time!

domingochavez

05-14-2010, 03:24 PM

Thanks for joining in mate!

I'm looking forward to the final product as well, have been cutting for 27 weeks so far, yet these last 20 don't seem so far away!

Webber91

05-14-2010, 03:30 PM

Well over half way, no point in looking back now :)

You should see some massive changing during this last long haul!

mr.saunders

05-15-2010, 03:08 PM

whens the next pic updates dude?

domingochavez

05-15-2010, 05:46 PM

Will throw some up tonight I reckon.

UCFBuilder

05-15-2010, 05:49 PM

in for those update pics man

domingochavez

05-16-2010, 06:10 AM

Sunday

HIIT Stationary Bike - 5 min warm up, 12 x 15 second sprints, 45 second rest between, 13 minute active cool down.

20 weeks out pictures

http://www.snakeit.com.au/cutting/27/fdb.jpg
http://www.snakeit.com.au/cutting/27/rdb.jpg
http://www.snakeit.com.au/cutting/27/rr.jpg
http://www.snakeit.com.au/cutting/27/rl.jpg

UCFBuilder

05-16-2010, 10:08 AM

awesome man..you're holding a TON of size..back, shoulders and arms are looking great...20 more weeks and shredded no doubt

BPP

05-16-2010, 05:34 PM

subbed

great progress bro, keep it up!

domingochavez

05-16-2010, 05:42 PM

Thanks guys, means a lot!

And these pics are under poor lighting, and after a measly 90g of carbs for the day, with no pump.

Will try and get some pics during a workout this week, should look a lot better.

domingochavez

05-17-2010, 05:52 AM

Monday - Legs

Decided to throw in bench for triples to keep my strength up.

Bench - 110kg x 3 x 4, 100kg x 3 x 2
BW lunges x 20 x 3
Quad Extensions - 70kg x 12 x 10
Hamstring Curls - 70kg x 10 x 5
Smith Calf Raises - 90kg x 12 x 4
SLDL - 120kg x 10 x 4
Fitball abs

Cardio - 1.5 hours brisk walking

Diet:

Meal 1 - 1.4 scoops WPC, 1tbsp peanut butter, 100g blueberries
Meal 2 - 120g chicken, 24 almonds, green beans
Meal 3 - 120g chicken, 24 almonds, green beans
Meal 4 - 120g lamb, avacado, various greens
Meal 5 - 1.4 scoops WPC, 1tbsp peanut butter
Meal 6 - 5 weet bix, 1tbsp peanut butter, 1/2 tbsp honey, 1.4 scoops WPC

domingochavez

05-18-2010, 11:39 PM

Tuesday - Shoulders / Traps

DB Press - 36s x 8 x 3
Side Laterals - 10s x 8 x 3
Rear Delt Machine - 80 x 10 x 3
Should Press Machine - 100 x 8 x 3
Cable Side Laterals x 10 x 3
Cable Rear Raises x 10 x 3

HS Shrug - 200 x 8 x 4
DB Shrug - 40s x 10 x 3

Cardio - 5 min warm up, 12 x 15 second sprints, 45 sec rest, 15 min cool down

domingochavez

05-20-2010, 06:54 AM

Thursday - Chest / Arms

Bench - 115 x 3 x 3, 110 x 3 x 2, 100 x 6 x 3
HS Incline - 80 x 12, 90 x 12, 100 x 10 x 2
Incline Flies - 20s x 8 x 3
Incline DB - 36s x 8 x 3
Cable cross overs x 12 x 3
Dips x 10 x 3

EZ Bar Curls SS with Standing French Press
Hammer Curls SS with Rope Press Down
Cable Curls SS with Rope French Press

Cardio - HIIT Stationary Bike - 5 mins warm up, 12 x 15 second sprints, 45 second rest, 15 min cool down

domingochavez

05-21-2010, 05:49 AM

Friday

Cardio - HIIT Stationary Bike - 5 mins warm up, 12 x 15 second sprints, 45 second rest, 15 min cool down

domingochavez

05-22-2010, 03:21 PM

Saturday - Back

BB Rows - 130 x 6 x 3
HS Rev Grip Pulldown - 100 x 10 x 3
DB Rows - 40s x 10 x 3
Close Grip Rows - 60 x 8 x 3
HS Rows - 100 x 10 x 3
Face Pulls x 12 x 3

Cardio - 30 mins brisk walking

domingochavez

05-24-2010, 01:05 AM

Sunday - Legs

Still taking it easy on the legs due to IT band issue

Squats - 60 x 12 x 4
SLDL - 140 x 8 x 3
Walking Lunges gym floor x 3
Quad Extensions x 5
Hamstring Curls x 3
DB SLDL - 20s x 8 x 3

Cardio - 2 hours walking around local dam.

Mid section is really starting to tighten up now, sitting at 115kg and about 16% bodyfat. Goal is to hit 10% by no later than 10 weeks out. But really even if I only make 8% come competition time, I am going to be absolutely stoked. As the goal from the start of all this was to loose the weight, and get to an acceptable level of bodyfat so I can stay within 10 - 12% for the rest of my life. The competition at the end has forced me to stick to the plan, and not wander from the path.

domingochavez

05-24-2010, 01:59 PM

Monday

HIIT stationary bike - 5 mins , 12 x 15 second sprints / 45 second rest, 13 min active cool down

BPP

05-24-2010, 02:00 PM

keep it up bro, doin awesome

domingochavez

05-28-2010, 02:50 AM

Having a slack week with the logging, my week has been pretty hectic with training for work, signing a contract to sell my house, and a sick baby daughter!

Tuesday - Shoulders / Traps
Wednesday - off
Thursday - Chest / Arms + HIIT
Friday - HIIT

Feeling good, looking lean, weight still around 115kg due to some plumbing issues, remember to eat your veggies people!

xseoer

05-28-2010, 07:11 PM

What fun it is ***65281;

domingochavez

06-02-2010, 02:47 PM

Sunday - Weight 114kg

Squats - 100 x 8 x 3
SLDL - 140 x 8 x 3
Walking DB Lunges x 4
Hamstring Curls x 4
Leg Curls x 4

Monday
HIIT Stationary Bike - 5 min warm up, 12 x 15 second sprints, 45 second rest, 13 min moderate pace cool down

Wednesday

Power Bench / Shoulders / Traps

Bench - 110 x 3 x 4
DB Press - 34s x 8 x 3
Cable Side Laterals x 3
Rear Delt Machine x 4
HS Shoulder Press x 3
DB Side Laterals x 3
DB Rear Raises, lying down x 3

DB Shrugs x 4
HS Shrugs x 4

Cardio - Hour walking

Well I've had an interesting 2 weeks so far, daughter has infected nappy rash, plus her teeth are starting to come through, and she had a bout of gastro to top it all off! Needless to say training and dieting were the last thing on my mind, but I've battled my way through, diet and training have been on point.

Have also been dealing with some anxiety and mild panic attacks over the last 6 weeks, it has popped up for no apparent reason. I was on Yomhimbe for about 6 weeks prior, and thought this might be the cause. I stopped using it, but still have all the symptoms. Last night I did a fair bit of reading, and discovered a lot of people have this reaction to Sucralose. 6 weeks ago I started using Splenda instead of equal in my coffee, and taking Scivation Xtend, both which contain Sucralose. I have stopped using all artificial sweeteners in an attempt to cure the problem. I am dearly hoping this has been what's causing these anxiety issues, as I can't think of any other reason why!

I have used both Xtend and Splenda heavily in the past, so it's odd that the issues are cropping up now. Combination of diet, stress and physical exhaustion maybe?

domingochavez

06-05-2010, 01:40 AM

Felt a tonne better the last two days. Have dropped all diet soft drinks and artificial sweeteners. Have had awesome concentration at work and energy has been great.

Thursday

HIIT Stationary Bike

Friday - Chest / Arms

DB Bench - 40s x 12 x 3
HS Bench - 100 x 10 x 3
Cable Curls x 3
Incline DB - 26s x 3
Pec Deck x 3

Arms & Triceps 6 sets

HIIT Treadmill

domingochavez

06-05-2010, 06:41 AM

Saturday - Back

Underhand HS Pull Downs - 120 x 10 x 3
Rack Pulls - 200 x 6 x 3
DB Row - 40s x 10 x 3
Lat Pull Down - 80 x 8 x 3
HS Row - 120 x 8 x 3

Cardio - 20 mins jogging + 25 mins walking

Weight - 113kg, -.9kg

domingochavez

06-05-2010, 07:11 PM

17 weeks out

http://www.snakeit.com.au/cutting/30/mm.jpg
http://www.snakeit.com.au/cutting/30/rdb.jpg
http://www.snakeit.com.au/cutting/30/rr.jpg

RobbieBoy672

06-06-2010, 03:03 PM

Great progress so far!

domingochavez

06-10-2010, 05:37 AM

Still another 2 days off the weights, but have started back on the HIIT. Damage control for the extra food I've been having this off weak ::) Back to low calories on Saturday.

Thursday

HIIT Stationary Bike - 5 min warm up, 20 x 15 second sprints, 15 min moderate pace to cool down.

domingochavez

06-11-2010, 10:20 PM

Friday - Chest / Arms

Bench - 110 x 3 x 5
HS Bench - 100 x 12 x 3
Cable Crossovers x 12 x 3
Flat DB Bench - 32s x 10 x 3
Dips x 12 x 3

Biceps / Triceps, 3 movements each

HIIT Stationary Bike - 5 min warm up, 20 x 15 second sprints
LISS - 80 minutes walking

UCFBuilder

06-12-2010, 12:26 AM

Pics looking good man...making steady progress..keep killing it

domingochavez

06-12-2010, 07:21 AM

Saturday - Back

Pull ups x 8, 7, 6
HS pull down - 100 x 10 x 3
Db row - 40s x 10 x 3
Rack pull ups x 10 x 3
CG rows - 80 x 10 x 3

Walking 30 min
Cross trainer 30 mins

domingochavez

06-13-2010, 05:09 PM

Sunday

HIIT Stationary Bike - 5 min warm up, 20 x 15 second sprints, 45 second rest, 15 min moderate cool down.

domingochavez

06-14-2010, 05:09 PM

Monday - Shoulders / Traps

DB Press - 36s x 10 x 3
DB Side Laterals - 10s x 10 x 3
Cable Rear Delts x 10 x 3
HS Press - 80 x 8 x 3
Cable Side Laterals x 10 x 3

HS Shrug - 120 x 12 x 3
DB Shrug - 40s x 10 x 3
Smith Shrug - 80 x 10 x 3

HIIT Stationary bike, 5 min warm up, 15 x 15 second sprints, 5 min cool down.

HIIT has now been adjusted to 15 intervals 3 times per week, up from 12.

15.5 weeks out, and I am definitely behind. Hence the reason for cranking up the cardio.

domingochavez

06-16-2010, 06:26 PM

Smashed a chest and HIIT session last night.

Woke up this morning back to my level of leanness that I was before my week off, so finally happy I've dropped the water and can start making some more progress.

I am almost the leanest I have ever been, which is exciting. Should start seeing some abs in the coming weeks as I approach 10% BF

Will try to get some gym pics soon after a workout to bring out some more detail, most of the pics I've been posting are taken in poor lighting, cold and flat from no carbs.