Costa Costa show "precontest diet" 18 week countdown

[Ultraflexed]

height:5"10.5
starting weight: 208-210
bodyfat:13 to14%
waist: 35 inch
arms:18 inches
chest:39-40 inches

contest: "Contra Costa show 2010"
date of contest: May 22, 2010

contest weight estimate: 180-175 (will drop lower if not lean enough)
contest waist:28-29 inches

diet type: dave palumbo high protein, moderate fat, no indirect carbs

meal plan:
meal1: 6-7 eggs/egg whites
meal2: 50 gram protein shake, table spoon peanut butter
meal3: chuck eye steak, spinach salad
meal4: 50 gram protein shake table spoon peanut butter
meal5: chicken breast with 12 almonds spinach or green salad
meal6: 50 grams protein shake
meal7: chicken breast

strenght:
preacher dumbell curls:70 to 80 pounds
dumbell incline bench:110
flat bench barbell press:275
squats:4plates
leg press:8-9 total plates
t-bar rows:5plates
dumbell shoulder press:80-90 pounds
laterial and front dumbell raises:50 pounds

ive only posted my strength gains to monitor how long they stay up after i drop weight, the more i can maintain my strength the harder ill look on stage

[Ultraflexed]

well ive already started eating real clean doing at least 2 chicken breast a day along with a steak and 2 protein shakes
i have not cut my carbs but they been clean

i think ill make a stop at a roundtable and redrobin this weeks i need that extra 2pounds to feel better about my starting point.
i will have a cheat meal once a week but not for the first 2 weeks
i have kept my drinking clean limiting myself to water only
i think this is my best off season ever.

improvement i made during offseason:
wider more detailed back
triceps "pop"
overall legs

i would like to post pics if anyone can tell me how to post pics from an I-phone on here let me know

[Ultraflexed]

Entering the last days of my bulking phase.
Been hanging around 208 to210 for the last week.
Today I broke through.

A
we had a get together at my house and I ate like monster
roast beef to squash and chicken pilaf rice
roasted potateos cookies and more.

I tipped the scale 212 and I'll probably have another shake tonight

[Ultraflexed]

yes i pushed myself to 212 yesterday so this mourning i was 210.

this mourning i worked out chest.

3 sets incline 110 dumbells bench presses for 8 reps
4 sets flat benchpresses with barbell 245 pounds for 6 to 8 reps
4 sets pec deck flies for 10 reps burnouts

after workout was finished 15 minutes on the stairstepper.

[slobass]

have you done the palumbo diet before? And if you have how much body fat do you usually lose say every week or 2 weeks? Ive been doing the diet for 2 weeks and definitely like the results so far. Im not getting ready for a contest but for vacation in april

[Ultraflexed]

Yes this is my second time using this diet the first time I did not use any
cardio. I dieted for 6 months and lost 40 pound. This time I will use cardio

[tazziebear]

the contra is a great show... post some progress pics for sure.. will you be doing the open or the novice or both?

[Ultraflexed]

The novice light weight or light heavy

[Rsardinia]

Good luck. I'm thinking about checking this show out. Is it being held at Chabot College again?

[Ultraflexed]

Yes it will be at chabot college

[Ultraflexed]

Dropped a few pounds since yesterday.

Last night I hit arms
warmed up on the cables
3x8 65 pound dumbell preacher curl
3x10 110 pound barbell curls
2x8 30 pound dumbell incline curl

4x12EZ 110pound barbell skull crushers
4x12 110 dumbell skull crushers
4x20cable kickbacks
4x12 cable pull down

Fst-7 machine curl/machine pushdowns superset
15 minutes of cardio on the stairstepper

[FATHER FLEX]

Awesome bro, are you from around the Hayward area?

[Ultraflexed]

Actually I don't live far from hayward at all. Every Sunday iworkout with my cousin at the 24 hour fitness near bayfair mall

[iForce Dave]

you do preacher curls with 70 pound dumbells? :confused:

[Ultraflexed]

Yes I use 70 pound dumbells for preacher curls
before I started dieting I was using 80 pounds but for only 4 reps a set

[Ultraflexed]

Yesterday I hit shoulders

3x15 behind the next shoulder presses
3x8 80pound dumbell shoulder presses
3x8 50pound dumbell laterial raises
3x8 50pound dumbell front raises

Fst-7 bent over lat raises

15 minutes of cardio on the stair stepper

[Ultraflexed]

changes I've noticed
mild vascularity
increased muscle hardness
more muscle separation in the delts an arms
abs are slightly more visable
energy is down
recovery has slowed alittle
strength has maintained

[FATHER FLEX]

Bayfair is a good gym, but a packed gym. I remember when they had the super heavy dumbbells that said "you wish" on them. Just the Contra, no California State?

[tazziebear]

pics!.. need to see progress pics.

[Ultraflexed]

well see about other show, i just want to put all my energy into this show so well see how it goes

[Ultraflexed]

If someone can guide me or assist me with taking pics off an Iphone and post them up i will be happy to do so, i just dont know how, maybe i can takes pics and email them to someone and they can post it for me

[Ultraflexed]

So far so good
lost an inch on my waist
hit legs this mourning on an empty stomach an finished it with 15 minutes on the stairs
strength Is the same on squats I worked up 4 plates on each side
hitting eight reps
leg presses 7 plates on each side
hit some machines afterwards for quad curls and hip abductor inners an otters
doing the stair steppers was the most grueling
I slaves for those 15 minutes
could barely walk after leaving the gym

my short term goal is to have a 33 1/2 inch waist at 200
if I can do this I'll be ahead sched
also means I will have lost almost pure fat after droppin fro
212 to 200

[Ultraflexed]

i took a nap and when i woke up i got on a scale, im down to 203, but thats with only 2 meals in me so far, i ate a chicken breast15 minutes ago and still have to take 2 protein shake before the night over.

ive done cardio 4 days out the week 15 minutes sessions, i might have to cut that to three times a week, cause i dont wanna lose to fat and sacifice muscle, im sure ive lost alot of weight due to glycogen store being depleted meaning my water weight has gone down dramaticly. My abs are more visable

tomarrow is back day

[fkenhuge]

i don't understand your stats, i am currently at 15 - 18% bf and my arms are 17", and my chest 48 -49. your arms are 18 and your chest is 39 - 40?

[Ultraflexed]

To answer ur question
just because someone may be the same height and weight does not mean they will have the same measurements
everyone carries their weight differently
some people are all legs
or all upper body everyone has strong and weak points
as for me I'm proportionate with strong arms

[Ultraflexed]

ive finally did it, im definitely in full keto
just finished my workouts, tonight was back night

everything was alot harder besides pull ups.
ive lost reps, ive lost some strenght too
it feels like it takes so much energy just to get through a set, a set that i would normally breeze through.
to make a long story short, im struggling.

i felt alittle sluggish during workouts also, i even did 20 minutes on the stair stepper after i was finished,

the bad news is ill probably continue to lose strenght for the next week
good news is after my body makes all the adjustments, my strenght will go back up.

im looking flat, next paycheck my going throw in some kre-alk for intracelluar water rentention cause im looking deflated, i think all my workout will be like this the whole week i just have to fight through it.

[Ultraflexed]

backshot pic

[Ultraflexed]

heres some new pics just taken at current weight 203
what do you think my bodyfat is ?

[Ultraflexed]

worked out after class

today was arms i work both tris and bis together.

started off this supersets switching between machine dips and machine curl
2 set each of 15 reps

then cable kick back supersetted with cable curls 2 sets 15 reps

off to the iron after that
seated E-Z bar 110 pounds skull crushers
supersetted with 30 dumbell arnold curls
3 sets 8-10 reps

seated dumbell skull crusher 110 pounds
3 setsx8 reps

65 pounds dumbell preacher curls 3x6-8 reps
E-Z bar curl with the 110's 3x8 reps

back to the machine to torcher myself
supersets machine dips with Machine curls back an fourth no rest 18-12 reps each
7 sets

change: pump was there but not a strong one, strenght was down alittle
vacularity and muscle separation was more visible

[Barn01]

Just wondering if this should be in the logs section?

Good work BTW! GO get em

[Ultraflexed]

Sorry bout that this should probably be in the log section

[FATHER FLEX]

Is this your first show?

[Ultraflexed]

yes this is my first show, did you get a chance to get out my progress pics
i would like to hear as many opinions as i can good and bad, thank you

[BreitlingRN]

yes this is my first show, did you get a chance to get out my progress pics
i would like to hear as many opinions as i can good and bad, thank you

I checked out your progress pics I would put you around 12-15% closer to 12% prob. What is your goal?

[Ultraflexed]

right on target.
today i hit shoulders and it was my best workout since starting this prep.

started off with reverse pec deck for rear delts 3x15 reps.
then off to the iron.

behind in neck barbell presses at 185x15 reps for 3 sets.
shoulder shruggs 285 barbell 3x8 reps.

80 pound dumbell presses 3x8 reps
50 pound dumbell front raises 3x 8 reps
50 pound dumbell laterial raises 3x8 reps

SFT-7's
bent over on the incline laterial raises with 25 pound dumbells

great workout

muscle fullness increased
delts heads have more separation then a bad divorce.
i noticed striations in my shoulders
increased vascularity in the upper body.
definitely look harder overall.

[FATHER FLEX]

You are in a good spot for the May show, at least when it comes to "Contra Costa" shape. One thing that needs plenty of work is your posing, specially in the novice class, it will impress the judges to see a novice is not posing sloppy.

[ultrawaves]

I would like to come in around 180 but I'll lose more if I have too.

Yes my posing is horrible and need work I'll practice

[Ultraflexed]

today i had 2 carb meals, breakfast with pancakes
then about 12 hours later bacon burger with fries

today was leg day

im was tired from working graveyard and i really havent had any good sleep in 2 days but i still labored through this workout

Squats 4plates on each side 4sets x 8reps
leg press with 7 plates on each side 3sets x 8 reps

inner and outer hip and thigh abductor machine for 4 sets 15 reps

supersets
quad curls with hamstring curls 8 combined sets of 15 reps no rest.

im really tired right now but im glad i worked through im still trying to increase muscle hardness and definitely and maybe add muscle im walking a fine line i know.

back to no carbs to tommarrow

next workout is back.

[Ultraflexed]

yesterday was back day

ive finally started to recovery my strength, my body has gotten use to being in keto mode.

i set a new personal record on T-bar "ronnie coleman" rows using 5 plates for eight reps for four sets.

i always start my workouts with at least 6 sets of wide grip pull ups changing only palm position.

225x8 for three sets on the barbell rows
and 225x8 reps for three set on deadlifts.

i finished my workout with one arms dumbell rows using 75 pounds for eights reps per arm for four sets.

at the end of the workout i hit the stair stepper for some liss cardio for 25 minutes burning 250 cals.

[Ultraflexed]

today was chest day.

like i said my strength as slowly been going up since my body has adjusted to keto

today was chest day and i put up some decent lifts on the dumbell incline press

incline dumbell presses warmed up with 90's

incline dumbel bench presses 115 pound dumbell sets 3x8 reps per

flat bench barbell bench press: 225x8 reps for 3 three sets

cable flies four sets for 12 reps per.


decent pump felt good although i was working out on an empty stomach after class this mourning,

[Ultraflexed]

dead tired last night hit 2 workout in one day, one in the mournning on at night.

last night was arms, had to take an energy just to get to the gym but i made it worth it once i got there.


started off with bis and tris supersets.
8 total sets switch between machine curls and machine dips for 12 rep per
no rest

off to the iron

seated barbell skull crushers using the 115 bar for 4 sets 12 reps
seated dumbell skull crushers using the 115 pound dumbell 4 sets 10 reps

70 pound dumbell preacher curls 3x8 reps per set
135 pound barbell curls 8 reps for three sets per

alternate dumbell hammer curls using the 50 pound dumbell for 8 reps three sets per

off to the machine dips and machine curls for another superset
6 sets totals 10 reps per set

pump was huge but that all went away after hitting the stair stepper for cardio for 20 minutes

[Ultraflexed]

yea i know you guys that have followed my log might notice a change in weight a waist line. but everything is correct from measurements taken this mourning.

i posted updated pics of myself at 203 i also post that i dropped down to 200 with 34 inches flat

but this mourning measurements have me at 202 with a 33 an 3/4 inch waist

meaning i gained 2 pounds and lost a half inch on my waist.
so i gained muscle while losing fat.

its wensday so i dont know if ill reach my goal of 198-197. its looks more like ill be around 200 or 199 which would be great, as off right now im ahead of sched.

ive never been this big and this lean. now i dont know if this will continue like this but if i could be 200 with a 33 an 1/2 inch waist that would be really really good.


changes:
more vascularity
increased muslce density
muscle separation
v-taper more dramatic

this is kinda strange adding size while losing weight around the waist that kinda kevin leverone ish, maybe theirs something too that

lets see the only changes ive made were swithing from steak to 7%fat free beef that was the only change and thats just the last 2 days

[slobass]

yea i know you guys that have followed my log might notice a change in weight a waist line. but everything is correct from measurements taken this mourning.

i posted updated pics of myself at 203 i also post that i dropped down to 200 with 34 inches flat

but this mourning measurements have me at 202 with a 33 an 3/4 inch waist

meaning i gained 2 pounds and lost a half inch on my waist.
so i gained muscle while losing fat.

its wensday so i dont know if ill reach my goal of 198-197. its looks more like ill be around 200 or 199 which would be great, as off right now im ahead of sched.

ive never been this big and this lean. now i dont know if this will continue like this but if i could be 200 with a 33 an 1/2 inch waist that would be really really good.


changes:
more vascularity
increased muslce density
muscle separation
v-taper more dramatic

this is kinda strange adding size while losing weight around the waist that kinda kevin leverone ish, maybe theirs something too that

lets see the only changes ive made were swithing from steak to 7%fat free beef that was the only change and thats just the last 2 days

93/7 beef is that what you mean by 7% so its 93% fat free? Ive been following this diet for about 5 weeks now and Ive noticed about a 1/2" drop every week on my waist.

[Ultraflexed]

strength has continued to increase although carbs are abscent

behind the neck barbell presses 225 pounds 3 sets x 8 reps per

next up barbell shoulder shruggs 285 pounds 3 sets x 8 reps per

shoulder presses with 80 pound dumbells 3 sets x 8 reps

laterial raises with 60 pound dumbells 3 sets x 8 reps

front raises with 50 pound dumbells 3 sets x 8 reps

20 minutes cardio on the stairstepper

felt real good probably will take measurements tomarrow

[Ultraflexed]

those were the stats after waking up this mourning

no workout yesterday and probably not today either.
doesnt seem like this weight is comming off fast enough but im trying to make every pound count!

it has not been a month yet but i have lost almost 2 inches on my waist and im still over 200 pounds. this is good.

if i can dip under 33 an 1/2 inches on the waist by the time i dip under 200, ill be way ahead of schedule, right now im ahead of sched but barely.

since im almost under 200 pounds ive reached my goal for the first 10 pound loss. i wanted to be 200 pounds and under a 34 inch waist, i have exceed that but barely but it all counts


my next goal for the next 10 pounds of weight loss going from 200 to 190

these are the stats im hoping for

weight: 190
waist: 32 and half inch waist
arms: 17 an half

now if i can get to a solid 32 that would be amazing

[Ultraflexed]

i was going through some old logs to be more specific my precontest diet from last year.

it says at 180 my waist was 30 and 3/4th

right now im 201.5 with a 33 an 1/2 inch waist.

so i had to do some recalculations and i need to be on pace to top that if i want to step on stage in tip top shape


so my new goal for the next 10 pound is

i need to have a 31 an half inch waist at 190 pounds.
then ill be set.

[Ultraflexed]

did a cardio session this mourning on the stairstepper burning 358 cals in 30 minutes

[Ultraflexed]

here are some current pics, so far ive lost 10 pounds.

[Barn01]

Coming along nicely, how many more weeks?

[Ultraflexed]

14 weeks out currently I still have alot of work to do
including working on posing

[Ultraflexed]

Deep into ketoband I feel great strength has stablized
everyday I see more detail and more vascular
my metabolism is burning hot

I had to cut back on cardio i don't want to lose weight
too fast

this week I've worked chest,arms and back
still lifting as heavy as possible
everything seems on track
trying to remain focused on short term goal
which is a 32 inch waist at 190 lbs

[Blazed]

Keep it up. No such thing as being too early. The leaner the better. Don't forget that.

[Ultraflexed]

Ur right the leaner the better
gotta keep that mindset

[Ultraflexed]

this is another small victory
woke up took measurements and got on the scale
waist was 33inches an still over 195
this is real good considering im try to get to a 32 ich waist at
190
remember I'm trying to make every pound count
and so far I've done that

yesterday was a double workout day
hitting arms in the mourning and shoulders at night

arms
supersets switching between cable curls
cable kick back for 8 sets

4sets of skull crushers with 110barbell
4 sets of skull crushers with 115 pound dumbells
2sets close grip bench presses

3sets preacher 65 pound dumbells curls
3 sets ez bar curls 110 pound barbell
3 sets vertical preacher curls with 65 pound barbell

fst-7 rotating machine push downs with
hammer curls

all in all this has been a very sucessful week
now I WANs finish this week off strong

[Ultraflexed]

today i had my Refeed meal

14 ounce New York steak, with Mashed potatoes, with a side of Fried shrimp
it was a very filling meal

tonight ill hit legs and and finish with 15-20 minutes on the stairstepper

[bigasssnowman]

today i had my Refeed meal

14 ounce New York steak, with Mashed potatoes, with a side of Fried shrimp
it was a very filling meal

tonight ill hit legs and and finish with 15-20 minutes on the stairstepper


I would start watching/practicing this daily.

http://www.bodybuilding.com/fun/pose.htm

Good luck!!

[Ultraflexed]

measurements are just about the same with slight improvement which is good.

monday i worked my legs
i started off with supersets rotating between the quad curls and hamstrings curls for a total of 6 sets

then off to the hip abductors inners and outers doing three sets of each for 12-15 reps

then off to the squats, four plates on each side 8 reps per set doing 4 sets
then leg presses with 7 plates per side doing 8 reps for three sets

then back to the machine quad curls and hamstring curls for more supersets for total sets.
i was barely being to walk after doing this and extremely sore still and today wensday.

[Ultraflexed]

ive always done chest using the most basic excercises
nothing really changes but the amount of weight i use

first
incline 105 pound dumbells for 8 reps per set, 4 sets total
flat bench barbell bench press: using 225 2 plates per side,
when doing flat bench i bring the bar all the way down to my chest before exploding upward
usally i could do more weight

then off to the machine flies for 5 sets of 15 sets
after this i hit some abs training
doing a variety of dedine sit-ups with weights and medicine ball

[Ultraflexed]

hit shoulders last night.
it wasnt one of my best workouts i was pretty drained

started off with reverse pec deck flies for 3 sets

then off to the behind the neck presses 185x8 reps for three sets

then shoulder shruggs with 250 pound barbell for 8 reps three sets

80 pound dumbell shoulder presses three sets 8-10 reps for three sets

50 pound dumbell laterial raises three sets 8 reps
50 pound dumbell alternate front raises three sets 8 reps

finishers 4 sets incline laterial raises with 30 pound dumbells for four sets 8-10 reps

i definitely was not my strongest

looking alittle harder and vascular although im not really a veiny person
pump decent not the greatest
still a quality workout all in all

next up is arms and back
tomarrow will probably takes measurements

[Ultraflexed]

yes im finally under a 33 by a quarter inch, hopefully by the time i hit 190 lbs i can be
under a 32.

arms still measure at 17 an 1/2 inches cold.

wieght probably wont drop until the end of the week. im expecting to be around 194 to 193.5 by monday, well see what happens, im trying to make every pound count and by the 22nd of this month ill be 12 weeks out! will take progress pics by that time.

[Blazed]

Don't obsess so much over measurements lol!

I was guilty of this too during prep. The numbers will fall where they may....You should only be concerned with one thing. Getting PEELED. Waist will drop below 30 if you get diced. Guarenteed.

[Blazed]

You have a very solid base. You will look unreal if you get really lean.

[Ultraflexed]

this week was one of the hardest weeks by far
with working and college and having a family sometimes you get drained

my workouts had enough intensity just strength was down this week.
i hit a back workout a couple days ago at midnight and i just had to grind through.
also hit some cardio that same mourning.

my waist has dropped to 32 an 1/2 still at 195.
today was a cheat day, so i had a big breakfast and took a long nap
i feel alot better
tonight ima hit legs and do a 45 minute stair stepper session

[Ultraflexed]

that you to everyone that has commented on my log wether positive or negative i'm always thankful for the honesty.

i will take all comments into consideration and bring in the best package i possible can and we can all take credit for it

[Ultraflexed]

yes im exactly 12 weeks out, will have pics by wensday at the latest.

yesterday worked out legs, it was a good workout
i also hit the stair stepper for 45 min and burned 400 cals
so the whole workout was tough overall.

i woke up this mourning and hit the stairstepper again for about 15 min and burned 100 cals
this week im deciding to kick up the cardio to get those numbers moving,
its not like their not moving at all but ive been hanging around the 195 mark for 2 weeks now so i need to see 194 to 192 by friday
but i dont want to over do it by losing muscle. 12 weeks is still a decent amount of time but i definitely feel the ergency and not slack off.
i feel good, focused and highly motivated.

will hit chest tonight.

[slobass]

bump for pics

[Ultraflexed]

weight:194
waist:32 1/2
arms: 17 1/2
bf: 10 %
LBM: 172-3

[Ultraflexed]

more pics

[LiftNbig3]

yes im exactly 12 weeks out, will have pics by wensday at the latest.

yesterday worked out legs, it was a good workout
i also hit the stair stepper for 45 min and burned 400 cals
so the whole workout was tough overall.

i woke up this mourning and hit the stairstepper again for about 15 min and burned 100 cals
this week im deciding to kick up the cardio to get those numbers moving,
its not like their not moving at all but ive been hanging around the 195 mark for 2 weeks now so i need to see 194 to 192 by friday
but i dont want to over do it by losing muscle. 12 weeks is still a decent amount of time but i definitely feel the ergency and not slack off.
i feel good, focused and highly motivated.

will hit chest tonight.

No bro actually tomorrow u will be 12 weeks out
contest is the 22nd of may..... Good luck see u there

[Ultraflexed]

i get seem to get under the 195 mark whoever, i lost about a half inch on waist going from
a 32 1/2 to just a shade over 32 inches flat. so my waist is moving in which is good,
if i can get under a 32 buy 190 ill be ahead of sched.

goal is 175 with a 29-28 inch waist

[Ultraflexed]

i managed to get strong workouts on all bodypart, will hit back tonight probably

as far my diet, its been alot more consistant as far as the timing of my meals, i know sometimes i slack off on timing for example, maybe eating my first three meal only 2 hours apart per meal, i should be eating every three hours,

my strenght has leveled off, not getting any weaker but not stronger either but i still push as much as i can......always

been doing high reps at the end of workouts FST-7, mostly isolation movements.
i think i might need to stop micromanaging myself so much but it's hard not too
so time my weight goes up and my waist goes down, then my waist goes up and my weight goes down, bodys playing tricks on me. but i trying to do things at a steady pace
i think ill probably increase protein intake by about 25 grams i think that will a long ways

[Ultraflexed]

this month will be very critical for march, the next four weeks will have to be some of my best and everything is going to have to step up.

this weeks so far i hit
back on monday
chest this mourning and did some cardio tonight for about 30 minutes and burned around 350 cals

strenght has pretty much stablized
been feeling abit drained this week due to the fact i tightened up a couple of things diet wise

if you have been following my log then you would know im on a carb less diet pretty much
doing high protein and moderate fat
my sources of fat is peanuts and raw almonds as well as peanut butter

but i think i may have been taking in too much healthy fat, so i cut down how much almonds or peanuts im eating per serving, and i feel a difference.

ive also added EC combo to help assist in fat loss, this too has made a difference as far as energy

yesterday was my back day and i pushed myself hard like i was in the off season doing 5 plates on the t-bar rows with the v-handle grip.

today i continued to push myself on the incline bench using 105 dumbells, it really took alot out of me, it seems like everything is taking alot out of me but i keep pushing.

im trying to make every pound count,
will take measurement tomarrow to monitor progress

[mickdoo]

Just remember there is a fine line between doing enough and to much. Ec stack will give more energy but also can lead to overtraining. So watch that you don't cross this line. You can do it....

[Ultraflexed]

just finished hitting arms with my cousin

it was a short workout cause i had to go to work but we got in 18 combined sets between bis and tris.
still lifting heavy i did the preacher curls using 60 pound dumbells and barbell curls using the 110's.
skull crushers used the 115 pound dumbell.
mixed in a few supersets on the cables and left with a good pump what also help is that my rest periods were supershort.

diet wise ive been on point, feels like everything is dragging every workout took alot of energy and throughout the day i feel decent but more on the side of drained then anything else
no cardio tonight. tomarrow is leg day

[Ultraflexed]

took some measurement

my waist is barely over a 32 might be under by tomarrow
arms are still 17 1/2 which is good.
abs are visble but my side handle need to go down more also i figuar ill notice a major difference there once i hit 180
no protein shake today either just steak, chicken, and eggs, and raw almonds.

[mickdoo]

The body fights hard to hold on to the last fat reserves.

[Ultraflexed]

your right man i still have about 12-15 pounds to lose but getting out of the 190's has been a battle im at 192 today after my leg workout i stepped on the scale at the gym which is more accurate then the one at my house.

i am losing its commin off real sssslllllllllloooooooooooowwwwwwwww, its fustraiting but at least its all fat, my arms are still the same size and im losing off my waist i just need it to come off alittle faster

[Ultraflexed]

today i hit legs and pushed myself to the brink of throwing up, i did my usual weight and rep range but everything felt much harder to do.
for example when i get to rep 7-8 i gets harder and i yell alittle bit when im struggling.
now im yelling after rep five,
but its like this for alot of excerises i do not just squats.
i threw in some supersets switching between quad and hamstring curls with no rest,
also did supersets with the inner and out hip abductors.

[Ultraflexed]

hit shoulders this mourning and i felt pretty good.
for shoulder im only doing three sets per excerise but im doing around 5 different excerise to make sure i hit all the delt heads and traps

hold at 191 so far, my waist is alittle over 32 inches with meals in the stomach, ill take measurements tomarrow to see how far im under 32 on an empty stomach.

some changes in the diet
some minor changes ive made is to lower fat intake especially after 6 in the evening
all that means is decreasing serving of raw almonds and peanuts

im also cutting sodium by about a 1/2 of what i normally would, that means cutting back on seasoning packets and sauce.

ill do this for a week and well see what happens

tomarrows a cheat day, or at least 2 cheat meals so i will enjoy but not be excessive

[mickdoo]

you want the weight to drop off slow, slow is good, just keep truckin do best you can, whole thing is like a personalized science project experience, most important, enjoy the ride...

[Ultraflexed]

so my wieght did not move so much this week but my waist has, im finally under a 32, still 191 i might have to kick up the cardio but as tomarrow ill be about 10 weeks out so i still have alot of time even if i lose only 1.2 or 1.3 pounds a weeks ill be on point for the show

hit chest this mourning
incline dumbell presses:105x8x3 sets
flat bench barbell presses: 225x8x3 sets
incline cable flies: 4x12
decline cable flies:4x12

felt decent, it was a fast workout and my rest periods were pretty short, the goal this week is to get to 31 and 1/2 waist at 190 or 189

[Ultraflexed]

worked out chest yesterday and arms this mourning and finished with a 30 min cardio session at night.

still lifting heavy doing 65 pound dumbell curls for 8 reps per set
chest im hitting the 105 dumbells on the incline bench

felt good during cardio it was pretty easier to being doing it at night after work and ive been woke since 6:30 am this mourning but im energy was really good.

diet changes: for the last 2 days i have decreased my fat intake. usually in my diet i have a couple serving of raw almonds and some peanuts as well, for the last 2 days ive had no serving, so it been pretty much all protein but it has made a different because ive lost some more around my waist

[mickdoo]

you sound like you are right on target, It would be nice if you get your bodyweight as you want it earlier so you can have a practice run with carb loading, unless you are already familiar with that.

[Ultraflexed]

Just hit shoulders tonight and finished up with cardio burning 400cals
the gym was crowded so i couldn't do my normal routine
my strength was good because I had to cut out some workouts

I did some dumbell shoulder presses with the 90 dumbells
reverse pec deck flies for rear delts
laterial raises with the 50 pound dumbells
front raises with 50 dumbells
incline bent over laterial raises
with machine laterial raises

35 minutes on the stairstepper

[Ultraflexed]

Woke up early yesterday and hit cardio on the stairstepper
burned 250 cals

after class I hit legs which complety destroyed me my legs were burning from the very first rep

this mourning I woke up and hit cardio burning 180 cals

[Ultraflexed]

Woke up early and hit the stairstepper for 50 minutes burning 535 cals

[Ultraflexed]

got my cheat meals out the way yesterday its a once a week thing to make sure my metabolism keep burning cals

yesterday i had 6 slices of roundtable pizza and 4 medium sized pancakes in the mourning with a small cup of orange juice

tonight ill be hitting my back, stepped up the cardio last week expect more of the same
9 weeks out pics up soon

[Ultraflexed]

really pushing myself beyound belief

yesterday
i hit chest in the mourning
went to work and hit back at night, after the training back i hit the stairstepper for 30 minutes

im about to go to sleep but im waking up at 6:00am go to the gym to train arms or shoulders, go to class then 3 hours later go back to the gym to hit legs and hit the stair stepper again....................I WILL NOT FAIL

[Ultraflexed]

yes those are my current measurement ill have pics by the end of the week
woke up and hit cardio on the stairstepper burning 430 cals

yesterday i hit biceps and triceps
today no training just cardo from this mourning.
in 2 days ill be 8 weeks out
ive definitely improved alot over the last 3 three weeks not one day was wasted i made the most out of everyday and youll see the result.

[mickdoo]

Good job, just remeber if your using calipers for body fat the margin of error is +/- 8%. Regardless the pictures will tell. If your lower abs are coming in then you are definetly at 8 %. Keep on trucking

[Ultraflexed]

sat sun and monday i had combine to burn over 1400 cals
sunday i hit back
today i hit chest.
both were strong workouts, strength is still there although when i hit my back it was a forced workout cause i really didnt feel like doing anything that night but i hit

energy is good but not great even with all the ECA, still i feel like im barely getting through the day sometimes im definitely suffering but not struggling,
tomarrow ill probably hit shoulders well see and hit some cardio in the mourning

[Ultraflexed]

i guess the theme over the next couple weeks will be about cardio
did some cardio this mourning on the stairstepper burned 530 cals
so fars thats 1050 cals burned this week from cardio

[mickdoo]

if your sweat after cardio smells like ammonia your burning muscle, so watch this

[Ultraflexed]

yesterday was my cheat day, i probably didnt eat enough carbs but the closer i get to the show the cleaner im keeping my cheat days

yesterday i eat 5 pancakes
some pasta and prawns in red sauce
maybe around 300 grams of carbs total 350 grams at the most.

i also worked out last night
hit arms and did some cardio on stairstepper for 45 minutes burning 500 cals.

[Ultraflexed]

for the past week an a half i have cleaned up my diet even more, i cut out steak, now really steak does not hurt contest prep, but i wanted to lean out to the max and if taking out a steak and replacing it with a chicken breast will help then it has to be done,

yesterday night i hit back, this mourning i hit chest and afterwards 30 minutes of cardio on the stair stepper burning 300 cals,

strenght is up this week i dont know why, i gained a pound or two, i was at 188 at one point now im struggling to get under 190, but im waist has slimmed up more, and im looking a tad leaner in the legs so i guess im still adding muscle in contest prep or something has gone really wrong and it hasnt caught up to me yet either way i will continue to push

goal for the week is to get under or at 190, like i said weight jumped 3 pounds for reasons i cant explain,
remember i reported having a 31 inch waist at 188, well now the goal is get under a 31inch waist at 190, well see what happens

[mickdoo]

You need to pay less attention to the scale. The 3 pounds is just water. Water weight fluctuates so much daily, and water is heavy. You should be taking pictures every week and studying them to see if you are getting leaner. On the day of the show when you are on stage are they going to bring out a scale and weight each competitor to see who weighs the lowest? No. Don't get me wrong I am a numbers go to and I know when I weigh 200 I am ripped. However, pictures are better to gage by at this point.IMO, Good luck

[Ultraflexed]

this week has been the hardest week by far.
i have made some minor changes to my diet that has had major effects.
the first change i made was about almost 2 weeks ago i eliminated steak from my contest prep diet,
this week i switched to salt free seasoning salt by miss dash,
this whole week ive felt like sh#t
energy is low, i cramp up easily, slight numbness in different bodyparts, strength has gown down alittle, i feel alot colder then usual

but, there were some pluses, dropped to 188,
my waist is at 31 inches,
lower abs are 85% in,
see striations in my chest and shoulders
increased vascularity
i look overall alot leaner,
as off right now my bodyfat is 6.9%, taken with digital calipers, pinches came from 3 different places, biceps, lower abs, and quad..

will hit some cardio tonight on the stair stepper for about 45 minutes
on monday i will be six weeks out
im on spring break and i have no school next week so i will do cardio everyday for at least 45 minutes

[mickdoo]

The cramping is from an electrolyte imbalance. Get some magnesium and potassium in pill supplements. The coldness is related to thyroid slowing down. This could also be why you are so tired. Low thyroid output will make you tired and cold. I take thyroid meds and can attest to that. It make sense, body is sensing stress, bodyfat is getting extremely low, tells hypothalamus to shut down thyroid to slow cellular metabolism. You need more refeeds now. Research refeeds for lean individuals.

[Ultraflexed]

today is a high carb day for my refeed

so far ive had, four pancakes with syrup, mashed potatoes, and some pasta
ill probably eat a couple slices of roundtable pizza before today is over,

will also workout tonight and hit some cardio

im feeling alot better today, not as cold as i was, and ive had alot of sodium, im definitely not as dry as i was, i can tell im holding water, but i feel good so im going to enjoy today and get on my grind tomarrow,

[Ultraflexed]

there has been some improvement bodyfat has dropped from 6.9 to 6.6
my waist is almost at 30 an 1/2 hopefully buy sunday it'll be there, but my waist is lower then 30 an 3/4th but its not at the half point yet

more detail in the legs finally, more separation everywhere, strenght is good, feeling alittle worn but ill continue to push,

yesterday i hit shoulders in the mourning adding a stairstepper cardio session
and that same night i hit legs and added another stair stepper cardio session burned over 700 cals combined for both session,

saterday mourning will be my next cardio session will go for about 50 mintues i want to burn 600 cals

[bigasssnowman]

The cramping is from an electrolyte imbalance. Get some magnesium and potassium in pill supplements. The coldness is related to thyroid slowing down. This could also be why you are so tired. Low thyroid output will make you tired and cold. I take thyroid meds and can attest to that. It make sense, body is sensing stress, bodyfat is getting extremely low, tells hypothalamus to shut down thyroid to slow cellular metabolism. You need more refeeds now. Research refeeds for lean individuals.

I'm currently 4 weeks out and experiencing this. I'm debating if it would be worth getting some NOWs thyroid energy, http://www.bodybuilding.com/store/now/thyroid.html or some Coleus forskohlii. Any thoughts on these?

[Ultraflexed]

thats a good question,
this is how i did it, i started dieting around jan 20 and i didnt add a fat burner until week 12 i believe but it made a difference, what im using right now is the ECA stack at moderately high doses but its getting the job done and i havent lost muscle most importantly

so if you see your weight stalling and your short on time, yea i would suggest adding a fat burner and kick up the cardio

[Ultraflexed]

after i got off work this mourning i hit a 60minute cardio session on the stairstepper burning 600 cals,

thats almost 2000 cals from cardio alone burned this week

i took measurement about 30 minutes when i woke up,
weight:186
arms:17+
waist:30.5 finally got to the halfway mark, once i hit 30 inches flat ill be close to ready, the goal is 29.5 or 29 inches around the waist

[Ultraflexed]

these things have been so handy
digital capilers do pinch testing like regulars ones but does all the math instantly i also took my bodyfat as well here it is


6.3% bodyfat
Leanbodymass:174 lbs
which means my stage weight is:180-179 at 3%bodyfat, im 6 pounds away

[bigasssnowman]

these things have been so handy
digital capilers do pinch testing like regulars ones but does all the math instantly i also took my bodyfat as well here it is


6.3% bodyfat
Leanbodymass:174 lbs
which means my stage weight is:180-179 at 3%bodyfat, im 6 pounds away

looking good bro! but that is a **** load of cardio!! Also on the stair master if its the step-mill kind (rotating steps) try walking on it backward. I saw a fitness model doing this at my last gym and tried it. After about 3 minutes you can feel the muscles in your quads separating. :D

[Ultraflexed]

thanks ill try it tonight

weight:185 waist:30 an 1/4
bodyfat:6.3

i dropped alittle more on my waist after my cheat day yesterday i hit cardio in the mourning on the stairstepper burning 400 cals then i hit back at night, after that workout was over i did more stairstepper cardio burning another 400 cals.

i dont think ill do 2 cardio sessions in one day again unless i feel im behind but im right now track

thanks for the advice ill start walking on the stairstepper backwards tonight to see how it feels.
tonight i ill hit chest after i study for an exam i have for class tomarrow

[Ultraflexed]

just about five weeks out and within striking distance of where i wanna be

yesterday i hit chest and felt really good, it was one of my better chest workouts on this diet, i used the 105 dumbells the whole time and i could have went heavier but i wanted to go for more range of motion instead of strenght but it was still heavy to me.

i also worked out shoulders and felt great, ive been doing this new excerise called the rear-delt rows with the barbells, its hard to explain how to do them correctly but man do they burn the rear delt i also felt burning in my upper lats.

this mourning i did some cardio burn 375 cals, i walked on the stairstepper backwards half the time as recommened and i definitely felt the difference with continue to add this into my cardio

goal for the week is 184-183 lbs, with a 30 inch waist flat.
arms are still at 17 inches +.

[Ultraflexed]

This is the hardest I've ever worked legs, it felt like off season
10plates on squats, walking barbell lunges with 80 pounds on it,
supersets with quad and hamstring curls
supersets with inner and outer hip abductors
finished with leg presses

if this has to be done to win.....so be it

[Ultraflexed]

i hit arms this mourning after i got off work, my legs are still throbbing in pain.

new measurements
actually
my bodyfat is at 5.6, lean body mass:174, stage weight:179-180 at 3%
i have veins in legs now and slighty more definition
my waist in alittle under 30 but i put 30 cause its slight under 30inches

i'll probably do some cardio tonight if not, then in the mourning

[Sean15782]

This is the hardest I've ever worked legs, it felt like off season
10plates on squats, walking barbell lunges with 80 pounds on it,
supersets with quad and hamstring curls
supersets with inner and outer hip abductors
finished with leg presses

if this has to be done to win.....so be it

10 plates on squats? Meaning 495lbs?

Any update pics???

[Blazed]

Curious to see these pics as well.

[Ultraflexed]

guys ive posted pics throughout this journal and the only reason why you havent seen pics the last couple of weeks is because for some reason bb.com isnt letting me load my pics, ive never had have this happen, it was out of nowhere, i was trying to load some pics and attach them underneath but the pics were not showing up.........but since you guys are interested i try another way....sorry

[Ultraflexed]

tough week so far energy is low nomatter what i do

today did an hour of cardio burning 630 cals
yesterday i hit shoulders in the mourning and chest 6 hours laters
monday was back day, not going as heavy as usual trying to prevent injury
tomarrow is legs in the mourning and arms at night, undecided on cardio,
on sunday i also did 2 cardio sessions burning over 600 cals combine so ive burned over 1200 cals from cardio alone.

the day i make th most visual and statistical changes is friday mourning so tomarrow is an important day

the goal for the weeks. get my waist under 30inches, get my weight to 183-182 lowest.

as far as using the 5 plates on each side for squat, im using the plate loaded squat platforum where your in a vertical position and you load the plates on each side.

[Vaporize]

last couple weeks man, keep pushing. I'll be aiming to compete in the LHW open, currently 207 so I gotta drop some more pounds! kick ass and have fun dude.

[Ultraflexed]

thats the hardest day for me

got off of work at 7:00am
went to class
got out of class and went to the gym to work legs

that night around 11:00 pm i went back to the gym to hit arms and do cardio on the stair stepper burning 300 cals

went to back to work and got off at 7:00am
went back to the gym this mourning for more cardio on stair stepper burning 400 cals

so in a 24 hour span ive worked arms and legs, 2 cardio sessions burning over 700 cals with no sleep.

have to go back to work at midnight tonight again
but like i said, just gotta keep pushing
after i get off work saterday mourning at 7:00 am im going to go back to the gym again for more cardio on stair stepper.

[bigasssnowman]

thats the hardest day for me

got off of work at 7:00am
went to class
got out of class and went to the gym to work legs

that night around 11:00 pm i went back to the gym to hit arms and do cardio on the stair stepper burning 300 cals

went to back to work and got off at 7:00am
went back to the gym this mourning for more cardio on stair stepper burning 400 cals

so in a 24 hour span ive worked arms and legs, 2 cardio sessions burning over 700 cals with no sleep.

have to go back to work at midnight tonight again
but like i said, just gotta keep pushing
after i get off work saterday mourning at 7:00 am im going to go back to the gym again for more cardio on stair stepper.


Thats fukin nuts! I'm 3 weeks out and would not want to do that. Keep up the hard work bro it will pay off!

[Ultraflexed]

got off work this mourning and hit more cardio on the stairstepper
burned 400 cals

right now i weigh: 182.5 waist:29 an 3/4 bodyfat will be taken in the mourning i havent been taking it because i normally take it after i wake up on an empty stomach but i havent been to sleep cause ive been working midnights

[FATHER FLEX]

Curious to see these pics as well.

This!

[Ultraflexed]

didnt do my usual style of cheat day refeed,
all i did was have some pancakes in the mourning and some yogurt in the after noon and a peanut butter an jelly sandwhich on one slice of bread at night before workout.

i hit back last night, not as intense as usually hit about 18 total sets for back.
cardio was done after the workout on the stairstepper for 30 mins burning 300 cals

weight: 181.5
waist: just over 29.5

goal for the weeks 180.5 lbs waist: under 29.5

[Ultraflexed]

well alittle more then three weeks but you get the picture

monday i hit shoulders
tuesday i hit chest
i changed my chest workout alittle bit, normally i start off with incline dumbell bench preses using the 105 lbs dumbells, then do sets on the flat bench with the barbell using 225.
well today i used dumbells for both incline and flat bench and used the same weight 105 dumbells the whole time and felt good.

for my shoulder workout i did well, still pushed myself using the same routine.

wensday mourning im waking up around 7:00 am on an empty stomach to do the stairstepper for maybe a full hour, 40 minutes at least.,

[Ultraflexed]

those are my stats as of the last few days.
i went through my torcher thursday sessions burning 400 cals at night
then friday mourning hit more cardio burning 400 cals again,
saterday i didnt workout
tonight i will try to hit the gym but i have an exam and a paper due tuesday mourning

[RichKnapp]

Pics?

[Rsardinia]

those are my stats as of the last few days.
i went through my torcher thursday sessions burning 400 cals at night
then friday mourning hit more cardio burning 400 cals again,
saterday i didnt workout
tonight i will try to hit the gym but i have an exam and a paper due tuesday mourning

not to be a dick but its morning and saturday lol

[Ultraflexed]

thats right alittle under three weeks away
this weeks running test on water intake and drying out
from mon to wensday i will try to take down 2 gallons of water then thursday cut it off around 4 pm, and see what happens.

its been hard drinking so much extra water, but i did have some killer pumps in the gym this morning and tonight, ive been working out twice a day to get my bodyparts done with at the begging of the week and then focus on cardio the remainder of the week.

[Ultraflexed]

not today cause i have a paper to write
but yesterday i hit chest in the mourning and arms that same night,
hopefully when i get done with this paper done i can hit some cardio before i go to work at midnight

[Ultraflexed]

this week im going to try to do cardio 5 times.
my waist is alittle under 29.5
if i can get under 29 or a 28 an 3/4th ill win,
my upper body is pretty much in 85 to 90% percent
legs are still behind thats the reason for the extra cardio but probably no more then 30 to 45 min session burning 10 cals per minute
tonight ill probably hit back.
my caliper measurements in my abs are not moving, and i still need to sharpen that area, i stopped losing fat in my abs for whatever reason, i think im going to up the protein for next week to 220 grams a day to just to make sure i dont lose any muscle
my stage weight will be around 175 if i can the goals is not to lose any muscle i was only taking in 180 grams of protein over the last 2 weeks that was a mistake ill correct.

[Ultraflexed]

im still pushing it hard
last night i hit a trained back with great intensity leaving nothing to spare.
6 sets of wide grip pull ups 8 to 10 reps
4 sets of dumbell pullovers
3 sets of bent over barbell rows
3 sets of deadlifts
4 sets of t-bar, v-handle "ronnie coleman" style using 4 plates
finished off supersetting incline rows with arnold curls for 8 total sets

this morning i woke up and did some cardio on the revolving stair stepper burning 300 cals

[Ultraflexed]

yesterday i hit chest
today i hit shoulder, still lifting heavy on dumbell shouler presses im using 90 pound dumbells and on the bench press incline and flat bench im using 105 pound dumbells
tonight will hit some cardio for about an hour on the revolving stair

[Sean15782]

Are we gonna get some pics or what man???

[Ultraflexed]

unless someone is willing to post them for me, i cant do it
about 8 weeks ago my comp stoped letting me post pics for whatever reason i dont know

[Ultraflexed]

i will be doing 60 minute cardio sessions on the revolving stairs
so far
ive hit 2 cardio session this weeks
burning 600 cals and 350 in the second session
either tonight or tomarrow mourning i hit another session after working out my arms
yesterday was legs and i killed it again and i felt good.

[Sean15782]

unless someone is willing to post them for me, i cant do it
about 8 weeks ago my comp stoped letting me post pics for whatever reason i dont know

Email them to me SeanTorbati@aol.com

I will post them for you!

[Ultraflexed]

i'll take some tomarrow and email them to you immediately thanks

[Ultraflexed]

okay sean i sent you at least 8 pics from my iphone so its up to you to post them up
thanks

[Sean15782]

Just checked my email, I don't have them yet!

Make sure you got the address right, you can also try sending them to Torbatis@msu.edu

[Ultraflexed]

okay ill send them to the new one you just posted

[Ultraflexed]

i sent you a few and i sent some to my own email hopefully they'll go through, if i get them at my email ill forward them to you

[Ultraflexed]

just forwarded some pics to your torbatis@msu.edu address they should be there

[Sean15782]

Here they are!

Rear Lat Spread
http://i39.photobucket.com/albums/e184/seantorbati/photo1.jpg

Front Double Bicep
http://i39.photobucket.com/albums/e184/seantorbati/photo2.jpg

Back Double Bicep
http://i39.photobucket.com/albums/e184/seantorbati/photo4.jpg

Side Tricep
http://i39.photobucket.com/albums/e184/seantorbati/photo3.jpg

Abdominal
http://i39.photobucket.com/albums/e184/seantorbati/photo5.jpg

Abdominal/Oblique
http://i39.photobucket.com/albums/e184/seantorbati/photo6-1.jpg

There you go man, looking good! How are the legs? If they are up to snuff, you should do very well!

[extremenergy3]

damn! Dexter jackson wasp waist in that ab pose. Looks like you'll do well. Norcal show right?

[Ultraflexed]

legs are are decent they still need work but all the lines are showing quads are slightly feathered by show time they will be in

[Ultraflexed]

thats right more cardio
yesterday mourning i did cardio on the revolving stairs for 60 mins burned 535
this mourning i did another 60 minutes on the revolving stairs but changed the pace abit and burned 575
thats over a 1,000 cals burned in 2 days
tonight is back night maybe ill do some more cardio but no more then 20 mins

hey extremenergy i see your from SF, me too, but i dont live out there anymore but the show is next saterday in hayward at chabot college

thanks for posting my pics sean

current stats
height:5'10.5
weight:179
waist:29.5
arms:17 inches
bodyfat:4.3 %

[Ultraflexed]

sunday i hit back and last night i hit shoulders
still pushing it hard and heavy nothing has changed during prep as long as my body says its good to go ill continue to push it

right now i'm doing 2 gallons of water a day and high sodium, no carbs
i will continue this untill thursday which i will add carbs

tomarrow is chest

[Ultraflexed]

woke and hit cardio on an empty stomach using the revolving stairs walking backwards half the time
burned 585 cals in 60 minutes

[Vaporize]

looking good man. you should definitely make the 176 cut off for middles. good luck and I'll see you there!

[Ultraflexed]

here's what my prep week looks like



Prep week

Monday:

Everything the same (high sodium, high water, etc.)


Tuesday:

Everything the same (high sodium, high water, etc.)


Wednesday:

Everything the same (high sodium, high water, etc.)


Thursday:

You can a little morning cardio if you want
No training
Start carb load (40-60g carbs per meal, eat every 2.5 hours you are awake)
high sodium, high water


Friday:

Cut sodium
carb load (40-60g carbs per meal, eat every 2.5 hours you are awake)
high water until about 16-18 hours before pre-judging, then cut it


Saturday:

Have some foods with sodium in it

Saturday and have your first meal, then after that don't let yourself go hungry, have another meal, or just snack all day, etc


worked out arms early did a moderately heavy weights but alot of reps great pump

[Ultraflexed]

no sodium today and cutting water out around 12:30
last night i did another hour on the revolving stairs burning 535 cals

[Flynn]

The hard work is done. Now, it is time to go out there and enjoy it. Best of Luck!!

[Ultraflexed]

i failed guys, i dont know what place i came in, they didnt say, i know i didnt win and not in the top five.

finishing stats on contest day

height:5'10.5
weight:175
arms:17 inches
waist: 29.5
bodyfat: 4.3%

quads were feathered
glutes were Not striated
visable split in the biceps
striated shoulders
striated chest
sharp abs and sterratus
no christmass tree visble in the back


goals for next year
improve major weakness( Legs need overall developement)
wider back
add another inch to arms, fullness to biceps

[Vaporize]

i failed guys, i dont know what place i came in, they didnt say, i know i didnt win and not in the top five.

finishing stats on contest day

height:5'10.5
weight:175
arms:17 inches
waist: 29.5
bodyfat: 4.3%

quads were feathered
glutes were Not striated
visable split in the biceps
striated shoulders
striated chest
sharp abs and sterratus
no christmass tree visble in the back


goals for next year
improve major weakness( Legs need overall developement)
wider back
add another inch to arms, fullness to biceps

you didn't fail at all man, don't say that ****. I technically failed too but each show I do I learn SO much more than the previous show. This sport is like every other in a way, practice makes perfect. Now that you know your weaknesses and have an idea where you want to take your physique and what kind of package you need to place high you will be hungrier than ever in the gym and make awesome progress. you looked great man, hope to see you again next year with a package that will crush your current one!