"I won't give up, shut up, let up, or slow up," my contest prep log

[UCFBuilder]

Alright, officially started my 21 week prep today...the shows i will be doing are:

Mid-Florida on June 19th and
Southern states on July 10th

Depending on how my prep goes i may do the Tamps classic which is the week before the Mid-Florida and depending on how i feel i may do the Dexter Jackson Classic which is at the end of July

I hired Layne Norton to coach me through this prep..so i have no doubt I am going to demolish my results last year and get absolutely shredded this time around...throughout my entire offseason i stuck to basically the same food i dieted on but obviously way bigger portions to help me grow..i feel that it was a GREAT offseason and i feel i made a TON of progress..i was heavier before i dieted down for last years shows but i had no where near the amount of muscle and strength.

my last show last year i weighed 153..ended this offseason at 180..hoping to come in a bit heavier this time around while being wayyy leaner...Im not really going to focus on weight too much tho...i will measure progress through mirror basically

Macros:

Low days(5 days a week)

P: 262g
C: 219g
F:59g

High days(2 days a week, on my upper power day and my chest/arm day)

P: 232g
C:352g
F: 56g

Training split:

M: Upper power 5X5
T: Lower power 5X5
W: Off...HIIT cardio
TH: Chest arms hyper 3X8-12
F: Shoulders/Back hyper 3X8-12
Sa: Legs hyper 3X8-12
Su: Off...HIIT cardio

Updated Pics:

My camera has literally just stopped working but i do have one upper body shot that was taken last weekend at a parade...and one back and leg shot i took last week...as well as a few shots i took about a month ago at about 175 and a little bloated

http://i201.photobucket.com/albums/aa25/hondasi430/meshirtless.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/P1010037.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/P1010039.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMG_0220.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMG_0215-1.jpg

I am extremely excited to get this started...i want to see myself just peeled..and i want to win these shows more than i have ever wanted to do anything else

[bwelch1985]

You've done a fantastic job of staying lean through the offseason...really impressed w/ your CURRENT conditioning....

I'm expecting big things from this prep!:D

[UCFBuilder]

You've done a fantastic job of staying lean through the offseason...really impressed w/ your CURRENT conditioning....

I'm expecting big things from this prep!:D

thanks man...im planning on doing extremely well throughout this prep...thanks for the support

[zcholla]

Hey man excited to see this, You look great for 21 weeks out. The only advice i have is to maybe switch one of your high days to your legs day. Its just a much more demanding day, and you might want those extra cals. Just a thought but whatever you decide, Keep it up and tear it up, good luck!!!!

[Blazed]

I was wondering when you would start a log.

Its slow DOWN =P

In for this ****!! Do not disappoint ;)

[UCFBuilder]

Hey man excited to see this, You look great for 21 weeks out. The only advice i have is to maybe switch one of your high days to your legs day. Its just a much more demanding day, and you might want those extra cals. Just a thought but whatever you decide, Keep it up and tear it up, good luck!!!!

thanks man...and yeah i thought about that...but this is the way layne wants to do it and right now im willing to see how it works out...my legs are my genetic gift as they hold there mass pretty easily where as my upper body shrinks at the site of a caloric deficit LOL...the only problem with my legs is that they also hold most of my fat and its hard getting them shredded....last year i didnt lol...still had alot of fat on my quades, glutes and hams come show time last year...something i will change this time

[UCFBuilder]

I was wondering when you would start a log.

Its slow DOWN =P

In for this ****!! Do not disappoint ;)

thanks for joining...trust me i wont

[UCFBuilder]

Day 1

Upper power

BB Bench Press

1 135X5
2 185X5
3 225X5
4 255X4 1/2 (5 w/spot)

BB shoulder press

1 95X5
2 135X5
3 145X5
4 165X3 1/2 (5 w/spot)

BB rows

1 135X5
2 155X5
3 185X5
4 205X5

BB shrugs

1 135X5
2 225X5
3 275X5
4 335X5---will do this weight again next week because the 5th rep was questionable

Smith-machine Floor press

1 135X5
2 185X5
3 225X5
4 250X5

Strength: almost got that 5th rep with 255 on bench..just couldnt lock it out...first day with 165 on Shoulder press and almost got 4 but again couldnt lock out..BB rows felt good..will maybe move to 210 next week..and i got all 5 with 335 on shrugs but will stick with this weight next week as well.....obviously still feeling very strong so im hoping my strength lasts throughout the entire prep

Supps: Xtend, Creatine Mono

[UCFBuilder]

Day 2

Lower Power

BB Back squat

1 135X5
2 225X5
3 315X5
4 405X2
5 410X1

Leg press

1 3 Plates Each sideX5
2 5 Plates ESX5
3 7 Plates ESX5
4 10 Plates ESX4--(5 w/spot)

Seated calf raise

1 1 plate, 25X5
2 2 plates, 25X5
3 3 plates 25X5
4 5 platesX5

Vids:

Here is my 405X2 squat vid...i got the first 2 on my own and the third he spotted me..it looks like he is spotting me for all three..but you just have to trust me when i say he didnt..it was all me


5H0zJr91Lms

410X1

i wanted to do this with no spotter..but he saw me going at it alone and decided to come in anyway...he didnt spot tho..as much as it looks like he did...there is also a 2.5 on there that u cant see..sorry for the crappy cell phone quality vid

0JkZC0KSXnE

will be going back down to 385 next week to rep it for 5..i did 405 last week for 2 and this week just to see if i could get it before i started prep...i proved to myself that i could..so now its back to a little lower weight but for 5 reps...maybe ill get 405 for 5 sometime later in prep

[mrkdrt]

Good luck in your prep man

Will be watching along for RESULTS!

Quick Q: Are your "high" diet days refeeds?

[UCFBuilder]

Good luck in your prep man

Will be watching along for RESULTS!

Quick Q: Are your "high" diet days refeeds?

thanks for joining in man....and yeah the high days are basically my two refeeds a week

[Whomper107]

Seriously impressive build bro, you've got a lot of good thickness on your frame, and are starting out leaner than most. I'm excited to see what 21 weeks of work will do for you.

[UCFBuilder]

Seriously impressive build bro, you've got a lot of good thickness on your frame, and are starting out leaner than most. I'm excited to see what 21 weeks of work will do for you.

thanks man.. really glad to have you along

i remember last year towards the end of my prep you posted some helpful advice for me which helped me get through those last few weeks..thanks for that

[UCFBuilder]

Day 3

25 minutes of HIIT cardio on the stairmaster today...actually felt good to get that cardio in and sweat that much...hopefully im still saying that towards the end when im low on cals lol

[UCFBuilder]

Day 4

Chest/Arms Hyper

DB incline bench

1 50X12
2 65X12
3 90X11

Decline BB bench

1 135X12
2 185X12
3 200X12

Hammer curls

1 25X12
2 35X12
3 45X7

Skllcrushers

1 50X12
2 70X12
3 100X7---9 with spot..going very slow on the negative

Incline DB curls

1 20X12
2 25X12
3 30X6--DS--15X12----this absolutley wore me out...had no bicep strength after this

2 arm DB overhead extension

1 45X12
2 65x12
3 85X7---normally get close to 12..but the slow negatives on skullcrushers really hurt my strength here

DB curl

1 20X12
2 35X8---can normally do more weight and get an extra set when i do this exercise first...but my bi's were really worn by this time

Rope pulldown

1 50X12
2 80X8---again..can normally do more wieght and reps but tri's were done by this point

Strength- as far as chest goes..i got one more rep on the DB incline with 90's..and this was my first week using decline bench(after watching some of Dorian yates seminars he convinced me this should be in my chest routine) so ill work my way up from 200..as far as arsm goes...went heavier on hammer curls cause i moved them to my first exercise...stayed the same with incline Db curls...and tri's basically were the same strength as last week..a little less reps cause of how i performed the skullcrushers

Supps: Creatine, Xtend BCAA's...and just added a joint supp with Glucosamine...i have genetically weak knees and maxing on squats these past two weeks has done a number on them...will be taking better care from here on out

[UCFBuilder]

Day 5

Shoulders/back Hyper

DB shoulder press

1 40X12
2 55X12
3 75x11

DB side raise

1 20X12
2 30X12
3 40X12--DS--15X12

Machine Pullovers

1 90x12
2 140X12
3 150X10---first time doing these...WOW..great back workout..will continue to use them

DB shrugs

1 80X12
2 90x12
3 125X12--DS--90X10---i got 12 with these but i just cant seem to do the last 4 or so with good form..been trying for about a month now...gonna go back to the 120's next week and do all 12 with good form

Front raise

1 25X12
2 30X12
3 45X11----for some reason on the last 3 of this set..my left forearm was giving out...never happened before..dont know if its cause of the calorie reduction or what..but the last 3 on my left arm werent all the way up..dont know if i should lower weight next week or what??

Seated single arm cable row

1 30X12
2 60X12
3 85X11

Rear-delt with pec dec machine

1 50X12
2 75x12
3 135X9

Underhand-grip pulldowns

1 75X12
2 105X12
3 120X10

Strength: Stayed the same on basically every exercise...the shrugs and front raises worried me a little cause the last few reps were more difficult than last week..hope im not losing a little strength already :( .....just gonna have to focus harder next week

Supps: Xtend BCAA's, creatine Monohydrate, glucosmaine

[UCFBuilder]

Day 6

Legs hyper

V-squat machine---doing it front squat style

1 3 Plates ESX12
2 5 Plates ESX12
3 7 Plates ESX12

Lunges

1 95X12
2 135X12
3 225X12

Seated calf-raise

1 1 PlatesX12
2 2 PlatesX12
3 3 Plates, 25X10

Kneeling leg curl

1 20X12
2 30X12
3 40X10---12 w/spot

Strength: felt awesome today...the squat machine was killer..got 2 more reps than what i got the last time i used this machine...lunges were absolutley draining even tho i did the same weight and reps last week..dont really want to go heavier right now cause im worried about my knees

Supps: creatine, BCAA's, glucosamine

Weight: 177 as of this morning...3 pound lose in one week...the goal was one pound a week..but im not too worried about losing 3 this week cause im sure its a lot of water weight being lost from the carb restriction

[Whomper107]

Pretty insanely strong lunges bro, no wonder those were draining! I've never had 2 plates on the bar for those.

[UCFBuilder]

Pretty insanely strong lunges bro, no wonder those were draining! I've never had 2 plates on the bar for those.

thanks man...yeah 2 plates is pushing it for me..every rep is a mission..feels good when you're done tho LOL

[roman209]

The heavy lunges will create excellent stability under heavy weight.

You look great, looking forward to see your progress.

[UCFBuilder]

The heavy lunges will create excellent stability under heavy weight.

You look great, looking forward to see your progress.

thanks man...and yeah ever since i started doing lunges ive noticed that my squat has gone up dramatically..its one of the reasons i keep lunges in my routine..cause they are absolute hell when ur doing them lol

[mrkdrt]

strong lunges:D

Keep it up man!

[UCFBuilder]

strong lunges:D

Keep it up man!

thanks man...i definitely am going to

[UCFBuilder]

Day 7

25 minutes of HIIT on the stairmaster...drenching in sweat afterwords...felt good

[Flex500]

great job staying lean man...damn you could EASILY do a 12 week prep and be in top form. It's nice you can cut real slow over your 21 week prep and not do anything remotely drastic

[UCFBuilder]

great job staying lean man...damn you could EASILY do a 12 week prep and be in top form. It's nice you can cut real slow over your 21 week prep and not do anything remotely drastic

thanks man...yeah im doing a 21 week prep purposely...i do not want to rush things like last time and lose all my muscle again and not get my legs shredded...truth be told...it will take all 21 weeks to get my legs/ass to stage lean.....those areas just dont like to give up the fat

i have been following your contest log also man...you are fukin MASSIVE..i cant even imagine being that weight at my height..pushing some serious weight as well...good luck with your prep!!

[furyhockey]

Do you think your split is a little over-kill for shoulders? I showed my trainer your split and he told me its probably too much on the shoulders for one week. I know Layne is obviously the best trainer probably around but your technically doing shoulders 3 times a week. (Upper power, Chest, Arms hyper, and Shoulder day) ??

[UCFBuilder]

Do you think your split is a little over-kill for shoulders? I showed my trainer your split and he told me its probably too much on the shoulders for one week. I know Layne is obviously the best trainer probably around but your technically doing shoulders 3 times a week. (Upper power, Chest, Arms hyper, and Shoulder day) ??

i thought it would be at first also....but i have been doing this routine for probably close to 4 months now..and within that time period i have seen the most size and strength increases in my shoulders ever...with the way i bench on upper power day..i pull my shoulder backs and create an arch in my back to take as much shoulder out of it as i can..then i am only doing 4 sets 5 reps each with the BB shoulder press..so it isnt that much work(its wrong on the first post..i dont do 5X5..im doing 4X5)...

then on my chest/arm day..i bench with DBs..and truth be told...with DB's i feel no strain on my shoulders at all...all in my chest and tri's...and im only doing incline and decline for 3 sets..no flat bench...so when it comes to my actual shoulder day...i feel fresh..no soreness in my shoulders at all..and in the offseason i was basically increasing in strength every week...

i guess it just depends on the person..for me..hitting every bodypart once a week just wasnt working..once i started doing everything twice a week...with an emphasis on my power days...i started growing like a weed and my strength shot through the roof...only thing i can say is too give it a shot and see if it works for you

[UCFBuilder]

Day 8

Upper power

BB Bench press

1 135X5
2 185X5
3 225X5
4 255X4 1/2---couldnt lock out

BB Shoulder press

1 95X5
2 135X5
3 145X5
4 165X3 1/2-----4 with a bit of momentum used

BB rows

1 135X5
2 155X5
3 185X5
4 205X5

BB shrugs

1 135X5
2 225X5
3 275X5
4 335X5

Smith machine Floor press

1 135X5
2 185X5
3 225X5
4 255X4

Strength: Felt awesome today...i didnt get that 5th rep on bench but for some reason benching just felt easier today...as well as shoulder press...rows felt great as well..and ill be going to 340 on shrugs next week...Im convinced these floor presses are helping my bench also..every week benching just feels better and better'

Supps:Xtend BCAA's, Creatine mono, Glucosamine

[furyhockey]

How did you end up doing in your last show? What classes did you enter?

[UCFBuilder]

How did you end up doing in your last show? What classes did you enter?

did horrible...4th and 7th out of 8 in the two shows i did...novice class in both...didnt know what the hell i was doing last time as far as diet goes and for some reason i started training with less weight and more reps..put both those together and u have me losing close to 50 pounds...alot of which being muscle

[fltallpaul]

How is the Prep coming along my Orlando Brethren? Deke is waiting!

[UCFBuilder]

Day 9

Normally i would be doing my lower power day today...but my legs did not feel fully recovered from my saturday leg session...so i did my 25 minutes of HIIT cardio today instead and ill do my lower power day tomorrow

[UCFBuilder]

How is the Prep coming along my Orlando Brethren? Deke is waiting!

Going extremely well man...i feel layne has me on a great path right now...already noticing some subtle changes..all i can say is i hope deke is ready for the total package im bringing this year lol....

how's life as a pro?

[UCFBuilder]

been a week and a half and already noticing some subtle changes in my upper body...lower body has yet to change tho :(....im gonna need all 21 weeks to get my lower body stage lean

http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0533.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0535.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0546.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0548.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0550.jpg

Hate these leg shots...i feel my legs have a little more separation than these pics show!

http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0554.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contest%20progression%20pics/IMG_0555.jpg

[bwelch1985]

yeh man you really don't hold a lot of fat in your upper body...I'm VERY impressed w/ how lean you are up top already! the legs will take some time....but i found that using the stationary bike for hiit did wonders for leaning out my quads....and i have no doubt Layne is gonna bring you in shredded!

[UCFBuilder]

yeh man you really don't hold a lot of fat in your upper body...I'm VERY impressed w/ how lean you are up top already! the legs will take some time....but i found that using the stationary bike for hiit did wonders for leaning out my quads....and i have no doubt Layne is gonna bring you in shredded!

thanks man...im still very confident that i will get my lower body shredded..especially with layne behind me ...its just frustrating....these pics of my legs gave me even more motivation tho...just gotta keep hitting it harder!!

i have been doing my HIIT cardio on the stairmaster in hopes of bringing out my glute/hamstring tie in more.....do u feel the stationary bike would be better??

[bwelch1985]

thanks man...im still very confident that i will get my lower body shredded..especially with layne behind me ...its just frustrating....these pics of my legs gave me even more motivation tho...just gotta keep hitting it harder!!

i have been doing my HIIT cardio on the stairmaster in hopes of bringing out my glute/hamstring tie in more.....do u feel the stationary bike would be better??

i didn't like the stairs for hiit...just couldn't get the intensity high enough for my liking...always preffered the stepmill for steady state cardio and either the bike or the elliptical for sprints...you can really crank out some insane sprints on either of those and get your heart rate waaaaay up...

[UCFBuilder]

i didn't like the stairs for hiit...just couldn't get the intensity high enough for my liking...always preffered the stepmill for steady state cardio and either the bike or the elliptical for sprints...you can really crank out some insane sprints on either of those and get your heart rate waaaaay up...

thanks for the advice.....ill prolly give the bike a shot my next cardio session

[mrkdrt]

good job man, your upper body is really lean this early in the game!

[fltallpaul]

Going extremely well man...i feel layne has me on a great path right now...already noticing some subtle changes..all i can say is i hope deke is ready for the total package im bringing this year lol....

how's life as a pro?

You know, Red Carpet everywhere...figure girls spotting me during my workouts, all the stuff you expect.

Looks like you are in a great place to take it nice and slow, keep all the muscle and out condition everyone on stage. That's how I won my class at that show and your well on your way.

[bwelch1985]

You know, Red Carpet everywhere...figure girls spotting me during my workouts, all the stuff you expect.

but dealing w/ screaming fans and paparazzi all the time must be so draining...:D

[UCFBuilder]

good job man, your upper body is really lean this early in the game!

thanks brah


You know, Red Carpet everywhere...figure girls spotting me during my workouts, all the stuff you expect.

Looks like you are in a great place to take it nice and slow, keep all the muscle and out condition everyone on stage. That's how I won my class at that show and your well on your way.

haha...sounds like the life man..cant wait to be in the pro ranks with you

that's plan..im just really worried about my lower body right now..i know i have the mass there...but showing it is going to be EXTREMELY difficult...im going to bust my ass these next 21 weeks..just hope my body complies

[UCFBuilder]

Day 10

Lower power

Back Squat

1 135X5
2 225X5
3 315X5
4 375X4

Leg press

1 3 Plates ESX5
2 5 Plates ESX5
3 7 Plates ESX5
4 10 Plates ESX5

Seated calf raise

1 1 Plates, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 Plates X5

Strength: still going up..before i decided to max on squats last two weeks i was doing 370 for 5..today got 375 for 4 so ill be trying to get that 5th rep next week..

going to stop doing leg press also...its been bothering my left knee and i cannot afford an injury right now..so i know this sounds wierd..but since i do front squats and lunges for my leg hyper day the only other leg exercise i can do is leg extension..its not a power move but i figure going as heavy as i can for 5 reps with good form cant hurt so why not

Supps: creatine Mono, Xtend BCAA's, Glucosamine

[zmcdole]

thanks brah



haha...sounds like the life man..cant wait to be in the pro ranks with you

that's plan..im just really worried about my lower body right now..i know i have the mass there...but showing it is going to be EXTREMELY difficult...im going to bust my ass these next 21 weeks..just hope my body complies

21 weeks is a long time. Don't worry. If you start worrying now, you're really gonna be worried when get about 6 weeks out and your mind starts playing games. Tryst me, one week you'll think, "dang I'm gonna be ready early". Then next week you might be depressed and feel like quitting because you think you're behind. Any worrying is just gonna add stress to something is rather difficult to do in the first place. Just control what you can control. That's discipline and effort. 21 weeks is a long time and I think you'll be just fine.

[UCFBuilder]

21 weeks is a long time. Don't worry. If you start worrying now, you're really gonna be worried when get about 6 weeks out and your mind starts playing games. Tryst me, one week you'll think, "dang I'm gonna be ready early". Then next week you might be depressed and feel like quitting because you think you're behind. Any worrying is just gonna add stress to something is rather difficult to do in the first place. Just control what you can control. That's discipline and effort. 21 weeks is a long time and I think you'll be just fine.

yeah you're right...i just gotta relax...in absolute truth those pics of my legs are really bad...they do have more separation than that...thanks for the support man..i was freakin out for no reason

[zmcdole]

Your upper body is already pretty lean as others have noted. Once that bodyfat is gone, or almost gone, your body is gonna start using the fat from other places as fuel. It won't be long and you'll start seeing those legs lean up. For me, they were the last thing to get lean. I think using HIIT is gonna be key at getting rid of stubborn fat. I didn't man up during my last prep and do the HIIT more even though it sucks. I wish I had. I would have probably maintained a little bit more muscle and would have had leaner wheels.

[NaturalLoco]

You are pretty lean from the front, do you have an estimatation as to where your bodyfat is/was when you started your prep?

[UCFBuilder]

Your upper body is already pretty lean as others have noted. Once that bodyfat is gone, or almost gone, your body is gonna start using the fat from other places as fuel. It won't be long and you'll start seeing those legs lean up. For me, they were the last thing to get lean. I think using HIIT is gonna be key at getting rid of stubborn fat. I didn't man up during my last prep and do the HIIT more even though it sucks. I wish I had. I would have probably maintained a little bit more muscle and would have had leaner wheels.

I was in that same boat as you with my last prep man...i did not want to do the hiit(or any cardio for that matter) and its showed...managed to lose a ton of mass in my upper and lower body and kept A LOT of the fat in my legs..i think that mixed with the fact that i only dieted for 13 weeks and i was close to 200 pounds when i started was the reason i looked how i did last time...at least you and I learned are lessons from what from our last prep right


You are pretty lean from the front, do you have an estimatation as to where your bodyfat is/was when you started your prep?

Thanks man...i used the caliper last weekend and it said 9%..dont know how accurate that is..id say im somewhere in that range tho..9-10%...and that was only after a week of dieting so i assume i started at that percentage seeing as i dont think i lost any substantial amount of fat in a week lol

[NaturalLoco]

I was in that same boat as you with my last prep man...i did not want to do the hiit(or any cardio for that matter) and its showed...managed to lose a ton of mass in my upper and lower body and kept A LOT of the fat in my legs..i think that mixed with the fact that i only dieted for 13 weeks and i was close to 200 pounds when i started was the reason i looked how i did last time...at least you and I learned are lessons from what from our last prep right



Thanks man...i used the caliper last weekend and it said 9%..dont know how accurate that is..id say im somewhere in that range tho..9-10%...and that was only after a week of dieting so i assume i started at that percentage seeing as i dont think i lost any substantial amount of fat in a week lol

That's alright.. It will be interesting to see how your prep goes. Im subbd

[UCFBuilder]

That's alright.. It will be interesting to see how your prep goes. Im subbd

thanks for the support man

[UCFBuilder]

Day 11

Chest/Arms hyper

Incline DB press

1 50X12
2 65X12
3 90X12---PR for reps

Decline BB bench

1 135X12
2 185X12
3 205X11

Hammer curl

1 25X12
2 35X12
3 45X7

Skull crusher

1 50X12
2 70X12
3 100X7

Incline DB curls

1 20X12
2 25X12
3 30X7---PR for reps--DS--15X12

Seated DB 2-hand overhead extension

1 45X12
2 65X12
3 85X8---1 more rep than last week but not a PR

DB curl--SS--Rope pulldown

1 20X12-------50X12
2 25X12-------60X12
3 30X8--------70X12----this superset had my arms soooo pumped...it was amazing

Strength: awesome still hitting PR's...finally got that 12th rep with 90 on incline DB bench...moving to 95's next week...hit some PR's on bi's as well but none on tri's...still had an amazing arm pump tho...great workout all-in-all

Supps: Xtend BCAA's, Creatine Mono, Glucosamine

[UCFBuilder]

Day 12

Shoulder hyper

Decided to give my knee a rest this week so instead of doing legs again on saturday i spilt up my shoulder/back hyper day into two days

DB shoulder press

1 45X12
2 55X12
3 75X11 1/2---couldnt lock out..1/2 rep more than last week tho

DB side raise

1 20X12
2 30X12
3 40X12---been able to get 12 reps now for about 3 weeks...but im just getting more comfortable with the weight and making all 12 reps are legit before i move to 45 pounds

DB shrugs

1 80X12
2 90X12
3 125X11----feeling better with this weight..going to continue to work with it

DB front raise

1 25X12
2 30X12
3 45X12----last two ill admit were not to parallel so im going to stick with this weight next week as well...did alot better than last week tho..at 7 reps last week my forearms were giving out..was wierd... but i was fine this week

Rear delt w/pec deck machine

1 50X12
2 75X12
3 135X12---PR..will move up next week

Strength: only one PR today...hit it on the rear delt move...but i am feeling better with the weight i am currently using on the rest of the exercises so either next week or the week after ill be upping the weight on most of my shoulder exercises....awesome workout in total tho

Supps: Creatine mono, Xtend BCAA's, Glucosamine

[Blazed]

Damn strong lifting. Time to get PEEEEELED

[UCFBuilder]

Damn strong lifting. Time to get PEEEEELED

thanks brah...and its time alright...peeled is what im shooting for

[UCFBuilder]

i feel i look a bit more full in my upper body shot and leg shot is WAY better than the other pics...this shot actually shows some of the cuts i have in my legs...the last shots showed absolutley none

http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contes%20pics%20175%20pounds/0220001106.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2010%20contes%20pics%20175%20pounds/0220001107.jpg

[UCFBuilder]

Day 13

Back hyper, calves, hamstrings

Machine Pullovers

1 90X12
2 140X12
3 150X12--PR for reps..only just started doing this exercise 2 weeks ago so i will be working up in weight almost every week

Under-hand grip BB rows

1 95X12
2 135X12
3 155X12

Seated Single arm cable row

1 30X12
2 60X12
3 85X11

Pullups---SS---under-hand grip Pulldowns

1 BWX8-------75X12
2 weight 7 assistX10-----90X12
3 weight 10 assistX12------105X7

Seated calf raise

1 1 Plate X12
2 2 Plates X12
3 3 Plates, 25X12

Kneeling leg curl

1 20X12
2 30X12
3 40X10---DS--20X12

Strength: Awesome, had an amazing back workout..only one PR..but the weight im currently using is feeling better

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[RichKnapp]

Progess looks good. ;)

[UCFBuilder]

Progess looks good. ;)

thanks brah

[UCFBuilder]

Day 14

Just 25 mins. of HIIT cardio today

macros, supps and training are all still the same

[UCFBuilder]

Day 15

Upper Power

BB bench

1 135X5
2 185X5
3 225X5
4 255X5----PR

BB Shoulder Press

1 95X5
2 135X5
3 145X5
4 165X4----5 with spot---PR as well since last week i used momentum to get the 4th rep and this week i got it without using any momentum

BB Rows

1 135X5
2 155X5
3 185X5
4 210X4---PR for weight...but ill admit that reps 3 and 4 were shady..not all the way up at all...prolly 3/4 reps...will continue to work with this weight tho

BB Shrugs

1 135X5
2 225X5
3 275X5
4 335X5----felt a little weaker than last week with this weight...all the reps were good but i had to drop the weight and rework my grip for the 5th rep...hopefully its just because i went heavier on my other exercises and was more worn than usual

Smith machine floor press

1 135X5
2 185X5
3 225X5
4 255X5--PR

Strength: Felt great and hit a few PR's today...im absolutely convinced that these floor presses have helped both my bench and my shoulder press...3 weeks in and still making PR's...looking leaner everyday also..this is a great start to this prep

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[furyhockey]

With BB rows do you have an underhand grip pulling towards you or an overhand grip? How far apart do you have your grip on the BB?

[UCFBuilder]

With BB rows do you have an underhand grip pulling towards you or an overhand grip? How far apart do you have your grip on the BB?

well on my upper power day i use an overhand grip..then on my back hyper day i use an underhand grip and get 10-12 reps...i use a shoulder width grip for both

[UCFBuilder]

Ive made a little switch in my routine..from now on it will be:

Monday: Upper Power
Tuesday: Legs- back squats 5X5....Lunges 3X10-12....Leg extension 3X10-12...Seated calf raise 5X5...Abs
Wednesday: HIIT cardio
Thursday: Chest/Arms hyper
Friday: Shoulders
Saturday: Back hyper....Hamstrings 3X10-12....Seated calf raise 3X10-12
Sunday: HIIT cardio

Making this change in my routine cause 1) i need to give my knees a rest..and twice a week is too hard on them... and 2)Shoulders and Back on the same day takes forever for me to finish..

this is basically what i did last week and i liked it so im gonna stick with this hopefully till the end of my prep

[UCFBuilder]

Day 16

Lower Power/hyper

BB Back Squat

1 135X5
2 225X5
3 315X5
4 375X4--5 w/spot

Lunges

1 95X12
2 135X12
3 230X12---very intense..pretty sycked that i got all 12...these arent no half lunges either...my knee touches the ground every time

Leg extensions

1 50X12
2 65X12
3 80X12---legs were on fire at this point..felt great

Seated calf raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 Plates X5

Strength: awesome workout...didnt go heavier on squats...but at this point with my knees being the way they are im fine with sticking with this weight..went 5 pounds heavier on lunges..great burn...and did leg extensions for the first time in a while(i do them every leg day as a warmup..only one light set tho)...amazing burn there

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Ive been really worried about my knees lately...i have genetically weak knees and they bothered me when i first started working out...like a tendinitis type soreness...not actual pain....then they stopped bothering me for a long time...then 3 weeks ago when i decided to max on squats they began becoming sore again....they dont hurt while im squatting..and i stopped leg pressing cause that really bothered them..but during the day i can just feel soreness in them...nothing serious but i dont want it to escalate

my question is..would you guys recommend not going past 315 on squats and instead of doing them for 5 reps...just rep it out?? im really worried about muscle loss cause last year i lost alot of muscle in my legs cause i stopped squatting heavy..would just repping out 315 for 10-12 reps be enough to retain the muscle in my legs?? and of course ill be lunging heavy and doing leg extensions as well...those exercises dont bother me...im just worried that right now my knees cant take 375 pound on them...thanks for help

[NaturalLoco]

Ive been really worried about my knees lately...i have genetically weak knees and they bothered me when i first started working out...like a tendinitis type soreness...not actual pain....then they stopped bothering me for a long time...then 3 weeks ago when i decided to max on squats they began becoming sore again....they dont hurt while im squatting..and i stopped leg pressing cause that really bothered them..but during the day i can just feel soreness in them...nothing serious but i dont want it to escalate

my question is..would you guys recommend not going past 315 on squats and instead of doing them for 5 reps...just rep it out?? im really worried about muscle loss cause last year i lost alot of muscle in my legs cause i stopped squatting heavy..would just repping out 315 for 10-12 reps be enough to retain the muscle in my legs?? and of course ill be lunging heavy and doing leg extensions as well...those exercises dont bother me...im just worried that right now my knees cant take 375 pound on them...thanks for help

you said it yourself.. if your feeling pain in your knees from squatting in the lower rep ranges, avoid it. You do not want to have weeks and weeks off just to go slightly heavier. 10-12 reps is still a muscle building rep range, you shouldn't have a problem retaining muscle mass imo

[UCFBuilder]

you said it yourself.. if your feeling pain in your knees from squatting in the lower rep ranges, avoid it. You do not want to have weeks and weeks off just to go slightly heavier. 10-12 reps is still a muscle building rep range, you shouldn't have a problem retaining muscle mass imo

alright thanks for the advice man....i will most likley not be going past 315 for a while...at least until my knees feel like they can handle it

[UCFBuilder]

Day 17

25 mins of HIIT cardio..this time on the bike tho

GOT THE SICKEST QUAD AND GLUTE PUMP I HAVE EVER HAD....this shiit was serious..like actual pain...couldnt even walk afterword...think im gonna stick with the stairmaster on my Wed. cardio since its the day after leg day and my legs are stil extremely sore...and do the bike on my sunday cardio

[jth16]

Day 17

25 mins of HIIT cardio..this time on the bike tho

GOT THE SICKEST QUAD AND GLUTE PUMP I HAVE EVER HAD....this shiit was serious..like actual pain...couldnt even walk afterword...think im gonna stick with the stairmaster on my Wed. cardio since its the day after leg day and my legs are stil extremely sore...and do the bike on my sunday cardio

Had HIIT today too bud. I did mine on a bike also. Have you considered doing your HIIT on a track? I always really enjoyed the track the most during my first prep. Oddly enough, it would make my obliques and abs sore.

[UCFBuilder]

Had HIIT today too bud. I did mine on a bike also. Have you considered doing your HIIT on a track? I always really enjoyed the track the most during my first prep. Oddly enough, it would make my obliques and abs sore.

nice man...but no way...i hate running..especially in circles lol...ive become accustomed to the stairmaster and the bike so ill most likley stick with those...thanks for the suggestion tho

[BaFtub]

You're gonna come in diced :)

Subbed!

[UCFBuilder]

You're gonna come in diced :)

Subbed!

thanks brah

[UCFBuilder]

Day 18

Chest/Arms hyper

DB incline Press

1 50X12
2 65X12
3 95X7---PR..first day with this weight..for some reason whenever i start with a new weight on this exercise i get only 7 reps..then the next week it always goes up..so hopefully that holds true this time as well

DB Flat press

1 65X12
2 95X8

DB Flies

1 20X12
2 25X12----dont really do flies..but decided to give them a try after watchnig how to properly do them from watching dorian and victor seminars...light weight but got a great stretch and pump

Inline DB Curls

1 20X12
2 25X12
3 30X8---PR for reps...amazing pump from this

Dips

1 BWX12
2 BW + 25 LB DBX12
3 BW + 35 LB DBX12---havent done dips in over 6 months..so easing back into them slowly..should have never stopped..my tri's are killing me right now.

Hammer curls

1 20X12
2 30X12
3 45X5---7w/spot..went to heavy...kinda forgot that i did Incline curls first so i would be weaker here..thankfully i had a buddy there to help get me to how many reps i normally do

Skull Crushers

1 50X12
2 70X12
3 80X10---normally do 100 pounds on my last set but those dips first fired my tri's

DB curls supinating my wrist outward to hit the inside bicep..SS..Rope pulldown

1 20X12-------------50X12
2 25X12-------------60X12
3 30X10-------------70X12----PR for the db curls on reps...normally able to hit 45's if im fresh but as my last exercise i hit 30's for 8 last week and got 2 more this week

Strength: Amazing...still going heavier every week and still getting amazing pumps

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 19

Shoulders hyper

DB shoulder press

1 40X12
2 50X12
3 75X11 3/4----this is just amusing at this point..every week i have been going up 1/4 of a rep..thought i had it today and just couldnt lock out that 12th rep...hopefully just one more week with this weight and then the 80's

DB side raise

1 20X12
2 30X12
3 40X12---still getting more comfortable with the 40's before i move up

DB shrugs

1 80X12
2 90X12
3 120X12----dont get this either...with the 120's i have no problem..each rep was held for a few seconds..perfect reps..could have gotten at least 15 reps...but then the last few weeks when i was using the 125's..i was struggling to get 10 reps..last few not being held just going up and down..will try the 125's again next week and see if they feel better

Up-right rows---first week with this exercise in a long time...felt good will continue to use them

1 45X12
2 65X12
3 90X11 1/2--DS--65X5

Front raise

1 20X12
2 30X12
3 45X7--DS--30X5---the upright rows really wore me out and wasnt able to get the normal reps i get with the 45's

Rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

Strength: felt awesome today..almost a PR on the presses...next week ill have it for sure...no other PR's but every week the wieght im currently using just feel better..im able to control it better and the reps are more solid

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 20

Back hyper/calves/hamstrings

After posting a pic of my lat spread in a "post your back pics" in the post your pics forum on here..i realized that although i have decent width..im lacking thickness in my lats big time compared to most...im going to do everything i can within the next 20 weeks to bring that up..which means focusing more on that mind muscle connection than weight

Machine Pullovers

1 90X12
2 140X12
3 160X11--PR--really wanted to fry my lats on this exercise to make everything else harder and make me focus on that mind muscle connection

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25, 5X12---lighter than i normally go but the pullovers really wore me...really focusing on using my lats to lift the weight tho..got a great pump

Single-arm seated rows

1 30X12
2 60X12
3 75X10

Close-grip pulldowns

1 37.5X12
2 62.5X12
3 112.5X11---could have gone heavier here..but i really wanted to focus on my lats pulling the weight than my bi's..worked pretty well

Wide-grip pullups---wanted to do these nice and slow..really feel my lats pulling me up..so decided to do 3 sets and try and get 15 reps between them

1 BWX5
2 BWX5
3 BWX 4 1/2--coudnt get all the way up

Seated calve raise

1 1 PlatesX12
2 2 Platesx12
3 3 Plates, 25, 5X11

Seated Leg curl

1 35X12
2 55X12
3 75X12

Strength: hit a PR on the machine Pullovers...and everything else was a little lighter but it was done on purpose..i keep reading everywhere that MMC is the best thing for back growth so thats what im doing from now on...my form was never horrible...but there was room for improvement..if that means a little lighter weight so be it..the back pump i got today was amazing

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 21

Just 25 mins of HIIT today on the stairmaster

diet is the same, no changes, and same supps

weighed in at 173.8 yesterday..losing about a pound a week now after that initial water loss

[furyhockey]

So what's your diet look like this far out?

[UCFBuilder]

So what's your diet look like this far out?

this is what it looks like right now:

Low days:5 days a week

Breakfast: 6 eggs (2 whole), 3 oz turkey, 40.5g Cheerios, 2 fish oil, 1 multi?.46.5g P, 33g C, 13g F

Pre-workout: 6 eggs (1 whole), 4 oz turkey, 67.5g Cheerios?..52g P, 55g C, 8g F

Post-workout: 2 scoops whey, 1 packet maple and brown sugar oatmeal, 31.5g Honey
?.50g P, 57.5g C, 6g F

Meal 4: 8 oz. chicken, 1 cup brown rice?59g P, 40g C, 5.5g F

Meal 5: 1 1/2 scoops mix protein, 1 SF pudding, 64g Naturally More PB?.54.5g P, 33.5g C, 26.5g F

Totals: 262g P, 219g C, 59g F






High days: 2 days a weeks

Breakfast: 6 eggs (1 whole), 67.5g Cheerios, 2 fish oil, 1 multi?.26 P, 55g C, 8g F

Pre-workout: 6 eggs (0 whole), 1 oz turkey, 108g Cheerios?..33.5g P, 88g C, 4.5g F

Post-workout: 2 scoops whey, 2 packets maple and brown sugar oatmeal, 31.5g Honey ?.54g P, 95.5g C, 8g F

Meal 4: 8 oz. chicken, 2 cup brown rice?64g P, 80g C, 9g F

Meal 5: 1 1/2 scoops mix protein, 1 SF pudding, 64g Naturally More PB?.54.5g P, 33.5g C, 26.5g F

Totals: 232g P, 352g C, 56g F




In between every meal i have a scoop of BCAA's, intra-workout ill have 2 scoops BCAA's and 5g Creatine, and ill take a fiber supplement in between meal 1 and 2..i also have 2 glucosamine pills at breakfast, and 2 more before meal 4

[jth16]

Hah, were on extremely similar macros.
Except I'm taking in notably less protein, a little less carbs and pretty much the same fats.

[UCFBuilder]

Hah, were on extremely similar macros.
Except I'm taking in notably less protein, a little less carbs and pretty much the same fats.

lol...we're both pretty much on the same prep plan then...same weeks, same macros...it'll be interesting to see how our plans change and how we change as we get closer to our comps

[UCFBuilder]

Day 22

Upper power

BB bench press

1 135X5
2 185X5
3 225X5
4 260x3 1/2--PR---first week with this weight...will be working to get 5 solid reps in the weeks to come

BB shoulder press

1 95X5
2 135X5
3 145X5
4 165X4 (5 w/spot)

BB rows

1 135X5
2 155X5
3 185X5
4 205X5

BB shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 335X5--PR--Decided to do 5 sets to really warm up before my heaviest set..and it worked..got 335 for 5 fort the first time

Smith machine floor press

1 135X5
2 185X5
3 225X5
4 265X5--PR---I really like these floor presses...they help my lock out on bench big time and i like the workout they give my triceps...great burn

Strength: Great..hit a few PR's today...everything still going well at the start of the 4th week of this diet

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 23

Legs, abs

Back squat

1 135X5
2 225X5
3 315X5
4 375X4 1/2---PR---said i wasnt going this heavy again but my knee felt better and this workout didnt aggravate it so i went for it..im giving myself the 1/2 rep as a PR also cause last time i couldnt even get out of the hole...this time i needed the spot 1/2 way up

Lunges

1 95X12
2 135X12
3 235X10--PR for weight..will try and get the 12 reps next week

Leg extension--for the 10, 11 and 12th reps of each set i hold it at the top for 5, 7, and 12 seconds respectively

1 50X12
2 65X12
3 85X12

Seated calf raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5

Prone leg curl

1 35X12
2 55X12
3 70X12

Strength: Still hitting PR's...was an awesome and intense workout

Supps: Creatine Mono, Xtend BCAA's, glucosamine

[UCFBuilder]

Day 24

7th session of HIIT today..another 25 mins

Diet is still the same and supps are still the same...getting leaner by the day..will update with pics soon

[UCFBuilder]

Day 25

Chest/arms hyper

Db Incline Press

1 50X12
2 65X12
3 95X7

DB Flat press

1 65X12
2 95X8

DB flies

1 20X12
2 25X12

DB Incline Curls

1 20X12
2 25X12
3 30X7--1 less rep than last week...dont know why this happend

Dips

1 BWX12
2 BW+25 pound DBX12
3 BW+35 pound DBX12---killed my tricpes here...pumped up big time

Hammer curl machine

1 45X12
2 70X11
3 75X7--DS--45X7---got a MAJOR pump from this..was sick

Skullcrushers

1 50X12
2 70X12
3 80X11--PR--giving this a PR cause doing this 2nd to dips i only got 10 reps last week...but fresg i can do 100 for reps

DB curls(supinating wrist to hit my inner bicpe)--SS--rope pulldowns

1 20X12----50X12
2 25X12----60X12
3 30X10----80X10

Strength: No PR's on chest today..in fact it was a struggle to get the same amount of reps this week as i did last week...my arm workouts felt strong tho...got an amazing pump...will take this chest workout as me just being off and a little stressed about the midterm i just took(which turned out well thankfully)...spring break next week so nothing to do but eat, rest and train..so hopefully next week i can get some PR's on chest

Supps: Creatine mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 26

Shoulders hyper

DB Press

1 40X12
2 50X12
3 75X11---again couldnt get that 12th rep...starting next week im going to do this exercise as my 2nd or third exercise..just to switch things up a little

DB shrugs

1 80X12
2 90X12
3 120X12

Up-right rows

1 65X12
2 85X12
3 95X10---PR---really feeling this exercise kill my side delts

Rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

Side raise

1 20X12
2 30X12
3 35X12--DS--20X12----normally do 40's on this exercise but i was a little worn from doing the up-right rows first

Face pulls with the seated row machine

1 30X12
2 40X12
3 45X10

Strength: Felt pretty strong today...most exercises stayed the same except the up-right rows where i hit a PR...my shoulders are burning right now...really intense workout

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 27

Back hyper, calves, hamstrings

Machine Pullovers---different machine since im in a different gym so numbers are a little different

1 90X12
2 135X12
3 165X10

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25, 5, 2.5X12--PR---again, normally i can go well over 3 plates but those pullovers where me out alot..so as of last week the weight i used this week is a PR

Close-grip Lat Pulldown

1 55X12
2 85X12
3 115X12--PR

Deadlift only going down to shins not the floor

1 135X12
2 225X12
3 315X7----Normally can get 12 but doing this as my 2nd to last exercise had me worn..wont deadlift again for another several weeks tho...takes it out of me

Pullups--tring to get a total of 15 between 3 sets

1 BWX5
2 BWX5
3 BWX5--PR---will move to try and get a total of 18 next week

Seated calve raise

1 70X12
2 90X12
3 130X12---different machine so numbers are different

Seated leg curl--again, different machine so numbers are different

1 60X12
2 90X12
3 135X12

Strength: Awesome...a good amount of PR's today...squeezed every rep and my back is extremely sore right now

Supps: Still the same

[UCFBuilder]

Got pics in 2 different types of lightning just cause i couldn't decide which one is better lol...i think im coming along nicely..starting to see a little more definition in my legs

http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0229.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0230.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0234.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0239.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0235.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0240.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0241.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0249.jpg

[UCFBuilder]

http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0253.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/16%20and%2019%20weeks%20out/IMG_0254.jpg

[UCFBuilder]

Layne also dropped my carbs 10g starting today

[bwelch1985]

yep, legs are startin to come in...slowly but surely!

keep grinding away at that stationary bike hiit and i guarantee those quads will have some crazy striations in no time.

lookin great man...keep it up!

[UCFBuilder]

yep, legs are startin to come in...slowly but surely!

keep grinding away at that stationary bike hiit and i guarantee those quads will have some crazy striations in no time.

lookin great man...keep it up!

thanks man..really appreciate the support...im still extremely worried about my legs/glute and hamstrings....the fat is just being stubborn...guess i just gotta keep on hitting it harder everyday on the weight and cardio

[jth16]

thanks man..really appreciate the support...im still extremely worried about my legs/glute and hamstrings....the fat is just being stubborn...guess i just gotta keep on hitting it harder everyday on the weight and cardio

There is definitely a visible difference in your legs. Don't stress too hard over it, you have months ahead to prepare; I've seen people with much more bodyfat than you have get lean in less time that you have left.

-Jordan

[UCFBuilder]

There is definitely a visible difference in your legs. Don't stress too hard over it, you have months ahead to prepare; I've seen people with much more bodyfat than you have get lean in less time that you have left.

-Jordan

Thanks man...appreciate the support as well....you're right...just gotta stop stressing and continue to progress

[BaFtub]

Do you have an Arc Trainer at the gym? its similar to an elliptical. I ditched the stationary bike/elliptical 12 weeks out and used it primarily for HIIT. Worked WONDERS.

[UCFBuilder]

Do you have an Arc Trainer at the gym? its similar to an elliptical. I ditched the stationary bike/elliptical 12 weeks out and used it primarily for HIIT. Worked WONDERS.

I dont know...ill look for one today when i go..thanks for the advice...ive been using the bike and the stairmaster so far...so ill see what this does for me if i find it

[bwelch1985]

Do you have an Arc Trainer at the gym? its similar to an elliptical. I ditched the stationary bike/elliptical 12 weeks out and used it primarily for HIIT. Worked WONDERS.

when this guy talks (essssspecially about legs).....i listen.

brb finding out what an arc trainer is:D

[TheSuccessful1]

Looking at your at your latest pictures, you have impressive size across the board. With Layne in your corner, you're set to come in shredded. Good luck!

I envy your bench strength, btw.

[UCFBuilder]

when this guy talks (essssspecially about legs).....i listen.

brb finding out what an arc trainer is:D

yeah im def. looking into what an arc trainer is as well..he def. knows how to get shredded


Looking at your at your latest pictures, you have impressive size across the board. With Layne in your corner, you're set to come in shredded. Good luck!

Thanks man

[UCFBuilder]

Day 28

8th session of HIIT today

couldn't find an arc trainer but i switched it up anyway..did my 5 min warmup and the 10 mins of HIIT on the bike..and then the 10 min cool down on the stairmaster squeezing my glutes every step..VERY VERY intense session on the bike...felt like throwing up afterword

[fltallpaul]

I am not sure if you know about this show in the Orlando area. Nicole Weeks, IFPA and NGA Pro runs it. I attended last year and enjoyed it. I thought you might like to consider doing it before the Mid Florida. Here is the link.

http://www.southeastnatural.com/

It's a natural show and covered by the OCB media. It would be cool if you did it.

[UCFBuilder]

I am not sure if you know about this show in the Orlando area. Nicole Weeks, IFPA and NGA Pro runs it. I attended last year and enjoyed it. I thought you might like to consider doing it before the Mid Florida. Here is the link.

http://www.southeastnatural.com/

It's a natural show and covered by the OCB media. It would be cool if you did it.

Thanks for the info..i would love to compete in this show...its only a few weeks before the mid-florida and close to two months away from southern-states which is the show i want to peak for so why not

[fltallpaul]

Thanks for the info..i would love to compete in this show...its only a few weeks before the mid-florida and close to two months away from southern-states which is the show i want to peak for so why not

Sweet...you can do more than one class as well. Might as well get some hardware and experience while your in shape!

[UCFBuilder]

Sweet...you can do more than one class as well. Might as well get some hardware and experience while your in shape!

that'll be my plan lol

[UCFBuilder]

Day 28

Upper Power

BB Bench press

1 135X5
2 185X5
3 225X5
4 260X4--PR--felt that i could have gotten that 5th rep but again im at a different gym this week cause of spring break so i didnt have a reliable spot..did not want to get pinned under 260 pounds

BB shoulder Press

1 95X5
2 135X5
3 145X5
4 165X4

BB shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X4--PR for weight

Smith machine Floor press

1 135X5
2 185X5
3 225X5
4 275X4--PR for weight and reps

Dips--leaning forward to emphasize my chest

1 BWX5
2 BW+ 25 LB DBX5
3 BW+ 30 LB DBX5
4 BW+ 40 LB DBX5---could have gone heavier but i didnt have a weight belt so i had to put the DB in between my legs and i was having trouble holding it there..next week ill be going alot heavier

Decided to do away with the BB rows here cause i just did back on saturday..did not feel like my back was fully recovered to hit it again...no worries tho cause i feel my chest/shoulders/arms need more work anyway..will be sticking to the way i did this routine today for hopefully the rest of prep

Strength: Amazing..got that PR on bench, shrugs, and floor press...loving getting stronger while dieting...its a good feeling

Supps: Still the same..will most likely be adding sessamin oil next week to help with the fat loss



Any one else notice that while there dieting, at least towards the begining and middle not so much at the end, that during the day u will be slightly low on energy but the moment its time for the gym your energy sky rockets and u can lift like a monster? This has been how i feel for a while now..really wierd..but i like it in a way..really hope i can continue to hit PR's deep into prep

[fltallpaul]

Day 28

Any one else notice that while there dieting, at least towards the begining and middle not so much at the end, that during the day u will be slightly low on energy but the moment its time for the gym your energy sky rockets and u can lift like a monster? This has been how i feel for a while now..really wierd..but i like it in a way..really hope i can continue to hit PR's deep into prep

This is completely how I feel during the end of prep. Especially when the carbs are a bit lower and I have not had a refeed. Some of my favorite workouts are the ones where I went into the gym expecting to have a terrible day and then hit a PR. This just shows how mentally tough you have to be to compete, your body can almost always do more than your mind can fathom!

[UCFBuilder]

This is completely how I feel during the end of prep. Especially when the carbs are a bit lower and I have not had a refeed. Some of my favorite workouts are the ones where I went into the gym expecting to have a terrible day and then hit a PR. This just shows how mentally tough you have to be to compete, your body can almost always do more than your mind can fathom!

exactly man...im hoping i still have this feeling 3 weeks out

oh and there might be a slight problem with me competing in that OCB show..i pm'ed u about it

edit: your PM box is full so ill just right here

i was looking over the rules for that show and it says u have to be 7 years drug free...december of 08' i was talked into taking a prohormone by a trainer here...used it for 1 month and got really bad sides that landed me in the hospital with liver enzymes through the roof...i talked about it on this board a while ago so maybe u have read it before....it did nothing for me..i gained like 5 pounds which i lost after getting out of the hospital....will they still allow me to compete in this show after doing that 2 years ago? it says they polygraph for 7 years drug free..but maybe they'll still let me compete..stupid decision and its the reason im still competing in NPC shows and not in natural federations

[UCFBuilder]

Day 29

9th session of HIIT today on the stairmaster

Decided to do the cardio today instead of tomorrow cause those deads really hit my hams last staurday..they still are a bit sore so i didnt want to hit them again today doing legs...ill do legs tomorrow then move on with the routine as planned for the rest of the week

[jth16]

exactly man...im hoping i still have this feeling 3 weeks out

oh and there might be a slight problem with me competing in that OCB show..i pm'ed u about it

edit: your PM box is full so ill just right here

i was looking over the rules for that show and it says u have to be 7 years drug free...december of 08' i was talked into taking a prohormone by a trainer here...used it for 1 month and got really bad sides that landed me in the hospital with liver enzymes through the roof...i talked about it on this board a while ago so maybe u have read it before....it did nothing for me..i gained like 5 pounds which i lost after getting out of the hospital....will they still allow me to compete in this show after doing that 2 years ago? it says they polygraph for 7 years drug free..but maybe they'll still let me compete..stupid decision and its the reason im still competing in NPC shows and not in natural federations

It would appear that it varies based on the compound. Which PH did you use?
Look at this, http://www.thenaturalmusclenetwork.com/OCB/forms/DrugTestingGuidelines.pdf
There are some PHs that as long as you haven't taken them in the past two years, you are considered natural.

I too am in the same boat as you in that regard. Back in 2007 I used a PH, but luckily what I took only had a two year ban limit. (I didn't even remotely have natural bodybuilding in mind at the time)

But yeah, have a look and see which list the compound falls under. If the compound falls under the 7 year list, I would still e-mail the promoter and ask if it's possible that you compete.

-Jordan

[UCFBuilder]

It would appear that it varies based on the compound. Which PH did you use?
Look at this, http://www.thenaturalmusclenetwork.com/OCB/forms/DrugTestingGuidelines.pdf
There are some PHs that as long as you haven't taken them in the past two years, you are considered natural.

I too am in the same boat as you in that regard. Back in 2007 I used a PH, but luckily what I took only had a two year ban limit. (I didn't even remotely have natural bodybuilding in mind at the time)

But yeah, have a look and see which list the compound falls under. If the compound falls under the 7 year list, I would still e-mail the promoter and ask if it's possible that you compete.

-Jordan

Yeah ive been Pm'ing back in forth with fltallpaul and he pm'ed me that list...i didnt find the substance i used on there nor was the main ingredient on there...it was TT-40...but the main ingredient converted into 1-testosterone in the body which is a banned substance..so i dont know...he emailed them to see if i could still compete...hope they say i can

and i know man..when i did it i did not think i would be wanting to compete in natural competitions...i only thought there was NPC... didnt even know about natural federations.....stupid

[UCFBuilder]

Day 30

Legs hyper/abs

Back squat

1 135X5
2 225X5
3 315X5
4 375X3---lost a rep here from the previous weeks...im pretty sure its because i did the stairmaster yesterday and i wore my legs a bit...ill most likley be dropping the weight to 365 tho so i can get all 5 reps next week

Inner thigh machine

1 140X12
2 170X12
3 200X12

Hip Abductor machine

1 140X12
2 150X12
3 160X12

Leg extensions- Holding the 10,11,12 reps for 5,8, and 12 seconds respectively

1 60X12
2 90X12
3 120X12---different machine so the numbers are way higher than normal

Lunges

1 95X12
2 135X12
3 235X10---pretty sycked about this...i was thinking since i did 3 exercises before i did these that i was gonna have to drop the weight big time...did the same weight for the same reps as last week tho when i did this as my second exercise

Seated calve raise

1 90X5
2 120X5
3 130X5
4 180X5

Strength: pretty good...kinda worried about losing the rep on squats but im pretty sure its because of my session of the stairmaster yesterday..started doing the inner and outer thigh machines cause i was told they would help bring more detail to my quads so why not...lunges and leg extensions still felt strong..as well as calves

Supps: Still the same

[DanTheManB]

Day 30

Legs hyper/abs

Back squat

1 135X5
2 225X5
3 315X5
4 375X3---lost a rep here from the previous weeks...im pretty sure its because i did the stairmaster yesterday and i wore my legs a bit...ill most likley be dropping the weight to 365 tho so i can get all 5 reps next week

Inner thigh machine

1 140X12
2 170X12
3 200X12

Hip Abductor machine

1 140X12
2 150X12
3 160X12

Leg extensions- Holding the 10,11,12 reps for 5,8, and 12 seconds respectively

1 60X12
2 90X12
3 120X12---different machine so the numbers are way higher than normal

Lunges

1 95X12
2 135X12
3 235X10---pretty sycked about this...i was thinking since i did 3 exercises before i did these that i was gonna have to drop the weight big time...did the same weight for the same reps as last week tho when i did this as my second exercise

Seated calve raise

1 90X5
2 120X5
3 130X5
4 180X5

Strength: pretty good...kinda worried about losing the rep on squats but im pretty sure its because of my session of the stairmaster yesterday..started doing the inner and outer thigh machines cause i was told they would help bring more detail to my quads so why not...lunges and leg extensions still felt strong..as well as calves

Supps: Still the same

Don't worry bout the rep loss man. It happens. It's more mental than anything usually. It's difficult to bring your absolute best every leg workout when in a caloric deficit. Drop it the 10lbs and smash it next week

[UCFBuilder]

Don't worry bout the rep loss man. It happens. It's more mental than anything usually. It's difficult to bring your absolute best every leg workout when in a caloric deficit. Drop it the 10lbs and smash it next week

yeah im trying not to focus on it too hard...it is just in my head plus the fact that i normally dont do my HIIT cardio the day before legs which is prolly what caused it....i will be dropping it to 365 next week tho to get all 5 reps

[UCFBuilder]

Day 31

Chest/Arms hyper

Incline DB

1 50X12
2 60X12
3 95X7--couldnt improve from last week

DB flat

1 65X12
2 95X9--PR---one more rep than last week

Machine Flies

1 90X12
2 115X12
Decided to switch it up and do Standing DB curls first today

DB curls

1 25X12
2 35X10
3 35X10---decided not to move up to 40's since i only got 35's for 10 first time...last time i did DB curls first i was able to hit 35's for 12 and 40's for 10...hope its just that i havent gone this heavy on DB curls in a while and not that im losing strength

Dips(w/body straight up to emphasize tricepss)--finally go a weight belt so i was able to go heavier today

1 BWX12
2 BW+ 25X12
3 BW + 45X10--PR

Hammer curl machine

1 45X12
2 70X11
3 75X6---DS--45X4---lost a rep on the 75 and lost 3 reps on the drop set with the 45..

Skull crushers

1 50X12
2 70X12
3 80X11

DB incline Curls

1 15X12
2 20X12--decided to stop here and not do an extra set cause my bi's were fried at this point and i went to failuer on the 20's..weight is alot lower than the previos week but that was expected cause i did this as my last bi exercise instead of first

Rope pulldown

1 50X12
2 70X11
3 80X8

Strength: wierd day....got a PR on flat bench...then hit a PR on one tricep exercise..others stayed the same...and for the most part my biceps lost some strength on every exercise...hoping its just because i switched it up this week...still had an amazing pump and still felt strong so not too worried

Supps: Same

[UCFBuilder]

Day 32

Shoulders hyper

switched it up today a little..worked pretty well..will be doing my shoulder day like this for a while

DB Shrugs-holding each rep for 2 sec at the top

1 80X12
2 90X12
3 120X12---still dont feel comfortable moving up to 125's..i do really well with the 120's tho..hold each rep at the top..real good burn

DB shoulder press

1 40X12
2 50X12
3 75X11 (12 w/spot)--i was sycked to almost get 12 here again because i did DB shrugs first and was sure i wouldnt be able to get even 10 doing this exercise 2nd

Up-right rows

1 65X12
2 85X12
3 95X10 1/2--PR---couldnt fully get that 11 rep all the way up

rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

DB side raise

1 20X12
2 30X12
3 35X12---DS---20X12---awesome burn from this

Face pull

1 30X12
2 40X10---i was done by this point..nothing left

Strength: felt awesome today...hit a PR and everything else just felt really good..great stretch on all exercises and just had an awesome pump all the way around

Supps: Same

[UCFBuilder]

Day 33

Back hyper

Machine Pullovers

1 90X12
2 140X12
3 160X12--PR

BB rows

1 95X12
2 135X12
3 145X12----its amazing how much those pullovers kill my back..145 barely getting the 12 rep is kinda pathetic lol

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25, 5, 2.5X12--surprised i was still able to get 12 solid reps doing this exercise 3rd opposed to 1st

Close-grip lat pulldown

1 55X12
2 85X12
3 125X11--PR

Wide-grip pullups

1 BWX5
2 BWX6
3 BWX5---was able to get one more on my second set..will work to get 6 on all sets

Strength: Great..hit a few PR's today and got a sick back pump..lats still feel pumped now

Supps: Same

[UCFBuilder]

I know this has nothing to do with bodybuilding..but we all have other interests and cars is one of mine

Its a 2005 Honda Accord ex-L v6 w/Navigation...it was my dads..he got the new 2010 accord fully loaded that we traded in my 1999 accord for..so i got the 2005...

just got it tinted yesterday..prolly wont do anything else to it..its already plenty fast..240 hp..and i dont want to mess with the awesome drive it has...really excited about this car

http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0277.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0278-1.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0281.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0282.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0279.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0280.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/2005%20accord%20ex-l%20V6%20with%20navi/IMG_0285.jpg

[UCFBuilder]

really gonna miss this thing..had it for 5 years and it was an awesome car

http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0829.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0830.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0831.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0853.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0848.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0851.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0875.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/IMGP0866.jpg

[UCFBuilder]

Day 34

10th session of HIIT

everything else has stayed the same

[UCFBuilder]

Day 35

Upper Power

BB Bench Press

1 135X5
2 185X5
3 225X5
4 260X4--same as last week..couldnt improve

BB Shoulder press

1 95X5
2 135X5
3 145X5
4 165X3--lost a rep here...not to worried..on the 3rd rep i locked out and held it for a few seconds..i think that wore me out a little more cause ive never done that before

BB Shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X5--PR

Smith-machine Floor Press

1 135X5
2 185X5
3 225X5
4 275X5--PR--love this exercise

Dips--leaning forward to emphasize chest

1 BW+35X5
2 BW+45X5--PR
3 BW+70X5--PR
4 BW+80X5--PR---said i was gonna go alot heavier this week cause i actually have a weight belt now and dont have to hold DB's inbetween my ankles..hit PR's on every set..on that last heavy set..i could feel each rep just tearing my chest..it was great

Strength: AWESOME...Hit a lot of PR's today..lost that one rep on shoulder press..but like i said im not worried cause of the reason i mentioned above

Supps: Still the same

[jth16]

Oh sht, got dat der V-tec.
You should gain at least 20lbs on your flat bench press from that, bro.
But I'd drop it at four weeks out so you won't test positive.

loluseewutidider?

Impressive numbers bud. Especially on the dips, bw+80 is no joke.

-Jordan

[UCFBuilder]

Oh sht, got dat der V-tec.
You should gain at least 20lbs on your flat bench press from that, bro.
But I'd drop it at four weeks out so you won't test positive.

loluseewutidider?

Impressive numbers bud. Especially on the dips, bw+80 is no joke.

-Jordan

hahahahaha...i was waiting for a v-tec joke lol...it really does haul ass tho..and its so smooth..im in love with this car lol..

and thanks man...that last dip set killed my chest..i think im already experiencing DOMS lol

[jth16]

hahahahaha...i was waiting for a v-tec joke lol...it really does haul ass tho..and its so smooth..im in love with this car lol..

and thanks man...that last dip set killed my chest..i think im already experiencing DOMS lol

Haha, yeah, I used to go to a drag strip with a bunch of friends that had civics/accords. They were all about that v-tec. I was the only guy in the group that had a domestic vehicle; '01 Ford Mustang.

IOMS or SAWOMS? :P

[UCFBuilder]

Haha, yeah, I used to go to a drag strip with a bunch of friends that had civics/accords. They were all about that v-tec. I was the only guy in the group that had a domestic vehicle; '01 Ford Mustang.

IOMS or SAWOMS? :P

Ha...its like the exact opposite with me...have a buddy who has an 02' mustang GT and another friend who has the Hemi-charger..dont remember the year..they would always ride on me when they spanked me at the 1/4 mile track when i had my 99' 4 cyl...i think i would give the charger a run now and pretty sure i could beat the GT..hopefully we run them soon. i timed the 0-60 at 6.5 seconds..not bad for the weight and the fact that its auto..i just wanna keep this car looking nice tho..cruise around and not beat it up

and i think IOMS since im not sure what SAWOMS stands for lol

edit: nevermind...still cant hang with the hemi..dont know what i was thinking lol..and itll be close with my buddies GT..depends who gets the jump off the line

[jth16]

Ha...its like the exact opposite with me...have a buddy who has an 02' mustang GT and another friend who has the Hemi-charger..dont remember the year..they would always ride on me when they spanked me at the 1/4 mile track when i had my 99' 4 cyl...i think i would give the charger a run now and pretty sure i could beat the GT..hopefully we run them soon. i timed the 0-60 at 6.5 seconds..not bad for the weight and the fact that its auto..i just wanna keep this car looking nice tho..cruise around and not beat it up

and i think IOMS since im not sure what SAWOMS stands for lol

edit: nevermind...still cant hang with the hemi..dont know what i was thinking lol..and itll be close with my buddies GT..depends who gets the jump off the line

Shortly after workout onset muscle soreness, I just coined it, haha.

Yeah, to my knowledge the hemi charger is around 350-365hp, and I want to say a GT Mustang is like 280hp, but there are variations from year models, modifications, etc... You know all that. Why not at least buy a cold air intake? It'll keep your car running happier, better gas mileage, and 10-15hp.

[UCFBuilder]

Shortly after workout onset muscle soreness, I just coined it, haha.

Yeah, to my knowledge the hemi charger is around 350-365hp, and I want to say a GT Mustang is like 280hp, but there are variations from year models, modifications, etc... You know all that. Why not at least buy a cold air intake? It'll keep your car running happier, better gas mileage, and 10-15hp.

gotcha..i was trying to figure it out for like 10 mins and it just wasnt coming too me lol

and i thought about it but i dont know yet..i doubt a cai will give me that much power..maybe like 5 to the crank tops...ive just had one too many friends hydrolock their car cause of a cai..only 1 friend but thats too many for me lol...his car was lowered and he drove fast through a huge puddle like an idiot but still scares the hell out of me

[UCFBuilder]

Day 36

Legs

BB Back Squat

1 135X5
2 225X5
3 315X5
4 365X3 1/2---lost another rep here

BB Lunges

1 95X12
2 135X12
3 235X8---lost 2 reps

Inner thigh machine

1 140X12
2 170X12
3 205X11---PR

Hip abducter machine

1 130X12
2 150X12
3 160X12

Leg extension--holding 10,11, and 12th rep for 5, 8 and 12 sec.

1 50X12
2 65X12
3 90X120--PR--last week the weight was heavier cause it was differnt machine at a different gym..its a PR from the last time i used this machine

Seated Calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5

Seated leg curl

1 35X12
2 55X12
3 80X12--PR

Strength: Blah..looks like last week wasnt a fluke...i dropped the weight 10 pounds on squats and still wasnt able to hit even 4..and i lost 2 reps of my heaviest set of lunges...looks like next week im gonna have to drop the last set of squats to 345 and last set of lunges to 220 to see if i can get all the reps..hit Pr's on the accessory machines tho so i guess thats a positive

Supps: Same

[UCFBuilder]

and layne has changed some things

Now 2 20 min low intensity sessions on top of the 2 25min HIIT sessions every week and a 20g decrease in carbs on both high and low days

[UCFBuilder]

This is actually really interesting regarding your fact article here, This article is very informative.

Huh?

[jth16]

Huh?

I'm going to go out on a limb here and assume English isn't his primary.

Or secondary.

[UCFBuilder]

Day 37

did abs today..and a grueling 25 min session of HIIT on the stairmaster...every week i try and up the speed of the machine and today i thought i was gonna pass out on that damn thing..felt good afterward tho

also did 1 of my 20 minute low intensity cardio sessions last night so ill do the other one on friday night and then my normal HIIT on sunday

[DanTheManB]

Day 36

Legs

BB Back Squat

1 135X5
2 225X5
3 315X5
4 365X3 1/2---lost another rep here

BB Lunges

1 95X12
2 135X12
3 235X8---lost 2 reps

Inner thigh machine

1 140X12
2 170X12
3 205X11---PR

Hip abducter machine

1 130X12
2 150X12
3 160X12

Leg extension--holding 10,11, and 12th rep for 5, 8 and 12 sec.

1 50X12
2 65X12
3 90X120--PR--last week the weight was heavier cause it was differnt machine at a different gym..its a PR from the last time i used this machine

Seated Calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5

Seated leg curl

1 35X12
2 55X12
3 80X12--PR

Strength: Blah..looks like last week wasnt a fluke...i dropped the weight 10 pounds on squats and still wasnt able to hit even 4..and i lost 2 reps of my heaviest set of lunges...looks like next week im gonna have to drop the last set of squats to 345 and last set of lunges to 220 to see if i can get all the reps..hit Pr's on the accessory machines tho so i guess thats a positive

Supps: Same

well. Legs are a huge mindset. And during prep it's difficult to be "up" for every workout let alone every leg day....u have a training partner? they can help IMMENSELY on a prep leg day man....get your mind right!

btw dude you had a GOOD leg day there. dont let it get you down!

[UCFBuilder]

well. Legs are a huge mindset. And during prep it's difficult to be "up" for every workout let alone every leg day....u have a training partner? they can help IMMENSELY on a prep leg day man....get your mind right!

btw dude you had a GOOD leg day there. dont let it get you down!

Thanks..it was a decent leg day..and i think one of the reasons why i couldnt lift as much was because i was lifting with a partner...on leg days i like to take my time..i mean like 5-10 minuted rest in between my heavy sets to really get my mind into it..and yesterday with my partner i felt rushed and was only taking a couple mins of rest..mind wasn't fully focused yet..so what im gonna do next week is take my time again and see how 315 feels..then decide how heavy to go from there...no more rushing leg days for me again

[UCFBuilder]

Day 37

Chest/Arms hyper

Incline DB

1 50X12
2 60X12
3 95X8---PR

Flat DB press

1 65X12
2 95X10--PR

Incline Db Flies

1 20X12
2 25X12

Incline Curls

1 20X12
2 25X12
3 30X8

Weighted Dips--standing straight to emphasize triceps

1 BW+25X12
2 BW+35X12
3 BW+50X10--PR

Hammer curl Machine

1 45X12
2 65X12
3 70X9

Skullcrushers

1 50X12
2 70X12
3 80X11

DB Curls--ss--Rope pulldown

1 20X12----50X12
2 25X12----60X12
3 30X8-----80X10

Strength: Awesome...not hitting my usual numbers on my leg day motivated the hell out of me today..hit PR's on incline and flat and on dips..this workout really got my spirit up..not that it was down..but it helps..especially in prep...to continue and make PR's

Supps: Same

[bwelch1985]

damn bro...bout to be throwing around hundos on hyper day!

[DanTheManB]

Thanks..it was a decent leg day..and i think one of the reasons why i couldnt lift as much was because i was lifting with a partner...on leg days i like to take my time..i mean like 5-10 minuted rest in between my heavy sets to really get my mind into it..and yesterday with my partner i felt rushed and was only taking a couple mins of rest..mind wasn't fully focused yet..so what im gonna do next week is take my time again and see how 315 feels..then decide how heavy to go from there...no more rushing leg days for me again

im with you on taking my time on leg days

[UCFBuilder]

damn bro...bout to be throwing around hundos on hyper day!

im hoping in the near future ill be able too..4 more reps on incline and 2 more on flat until i move up..gotta catch up to everyone around me..seems like im the only one in my gym that cant rep out 100's or more on incline and flat

[NaturalLoco]

im hoping in the near future ill be able too..4 more reps on incline and 2 more on flat until i move up..gotta catch up to everyone around me..seems like im the only one in my gym that cant rep out 100's or more on incline and flat

don't let that worry you.. i have seen many people rep out much more then that and have **** chest development for using **** ego form ;)

[NorCalJR]

keep up the hard work man pretty motivational read for some reason

[UCFBuilder]

don't let that worry you.. i have seen many people rep out much more then that and have **** chest development for using **** ego form ;)

yeah ill agree with your there..some of the guys dont go all the way down...hell not even half of the way down sometimes...but 2 of my main lifting friends can both rep out the 120's on incline for 10...awesome form..trying to catch up to them is gonna take a while lol


keep up the hard work man pretty motivational read for some reason

thanks man..i will

[UCFBuilder]

Day 38

Shoulders hyper

DB Shrugs--holdiung each rep for 2 seconds at the top

1 80X12
2 90X12
3 120X12

Up-right rows

1 65X12
2 85X12
3 95X12--PR

DB Shoulder Press

1 40X12
2 50X12
3 75X10--one less rep but not worried cause i did this exercise 3rd when i normally do it first..so getting only one less is actually pretty good

Rear-delt with pec dec machine

1 50X12
2 75X12
3 135X12

DB side raise

1 20X12
2 30X12
3 35X12--DS--20X12--awesome burn

Face pulls

1 30X12
2 40X12
3 45X10

Strength: Felt really good today..hit a PR on the up-right rows so ill be moving to 100 next week..everything else i pretty much maintained the same strength so im more than satisfies with todays workout...shoulders got an amazing pump

Supps: Same

[UCFBuilder]

Day 39

Back hyper, calves, hamstrings, abs

Machine Pullovers

1 90X12
2 140X12
3 160X12

BB Rows

1 95X12
2 135X12
3 145X12

Close-grip Pulldowns

1 75X12
2 100X12
3 125X11

T-bar rows---lowered the weight a bit on my last set cause the last few reps last week were cheated so i wanted to really squeeze and feel every rep

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 10X12

Pullups---decided to add some weight this week..so i put 5 pounds on the belt and aimed for a total of 15 rep between 3 sets

1 BW+5X5
2 BW+5X5
3 BW+5X5--will add a 2.5 next week

Seated calve raise

1 1 PlateX12
2 2 PlatesX12
3 3 Plates, 25X12

Prone leg curl

1 35X12
2 55X12
3 80X12--DS--35X12

Strength: Pretty good..no PR's but maintained strength on every exercise and got an amazing pump...good overall workout

Supps: Same

[UCFBuilder]

Some more changes today from layne

dropping 5 more grams of carbs..and dropping 5g of fat

adding another low-intensity session and upping all 3 low-intensity sessions by 10 min for a total of 30 mins each...so thats 5 cardio sessions a week now..2 HIIT.. 3 Low-intensity

since its the end of the week and i want to get everything in as soon as possible..ill do my HIIT when i normally do in about 2 hours..then come back an hour later and do the low-intensity

but starting monday ill be doing this:

Monday night: 1st low-intensity
Wednesday: HIIT
Thursday night: 2nd low-intensity
Friday night: 3rd low-intensity
Sunday: HIIT

Shiit is starting to get intense

[UCFBuilder]

Day 40

Did my 25 mins of HIIT this afternoon then came back at 11 and did my 30 mins of Low-intensity...pretty safe to say im spent right now..about to eat my last(and damn favorite) meal then pass out

[UCFBuilder]

Day 41

Upper power

BB Bench press

1 135X5
2 185X5
3 225X5
4 260X4 (5 with spot)-still coldnt get that 5th rep all the way up on my own

BB Shoulder press

1 95X5
2 135X5
3 145X5
4 165X3---will be going down to 160 next week to hit all 5

BB Shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X5

Smith-machine floor press

1 135X5
2 185X5
3 225X5
4 285X5--PR--went up by 10 pounds and still got all 5 reps..really happy about this

Dips--leaning forward to emphasize chest

1 BW+45X5
2 BW+70X5
3 BW+80X5
4 BW+90X5--PR--another 10 pound gain

Strength: Awesome...hit 2 PR's and basically maintained strength on everything else..my upper body is fairing well so far in the strength department which im sure is helping me keep my size..just gotta focus a little harder tomorrow so my squats dont drop anymore

Supps: Same

[NaturalLoco]

For your HIIT, what's your most fav thing to do?

[UCFBuilder]

For your HIIT, what's your most fav thing to do?

the stairmaster by far..the bike is pretty intense..but i feel the stairmaster hitting my glute and hamstrings more than anything plus for my HIIt intervals i have to go as fast as the machine is going or i fall off LOL..and that thing goes damn fast..im almost at the highest setting right now on my 15 second all out part of the interval..on the bike the level of intensity depends on how fast im willing to pedal..and seeing as how my energy is getting lower and lower i know i wont want to pedal as fast i can..

[UCFBuilder]

Some more changes today...5g fat reduction of both low and high days...25g carb reduction on high day only..and an extra 10 mins added to all 3 LI cardio sessions for a total of 40 mins each...layne is really moving things along now..will post pics when im 13 and 10 week out..so 3 more weeks basically

[bwelch1985]

from what i've seen it seems like Layne likes to be pretty aggressive in the initial stages of prep....although i'm sure this varies from client to client.

how much are you losing per week currently?

[UCFBuilder]

Day 42

Legs, abs

BB Squats

1 135X5
2 225X5
3 315X5
4 350X5---really glad i got this today..will explain why at the end

Lunges

1 95X12
2 135X12
3 225X12--lowered the weight 10 pounds but at least i got all 12 and got an amazing leg pump

Inner thigh machine

1 140X12
2 170x12
3 205X11

Leg extensions--holding the 10th,11th, and 12th rep for 5, 8, and 12 seconds

1 50X12
2 65X12
3 95X12--PR

Hip abducter machine

1 130X12
2 150X12
3 160X12

Seated calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 4 Plates, 25X5

Seated leg curl

1 35X12
2 55X12
3 85X12--PR

Strength: Awesome leg day..really needed this to go well today because after the last two leg days where i wasnt able to my hit numbers..my mind was trashed as far as leg day was concerned..lowered the squats to 350 and hit all 5..so ill try and slowly creep up again now..i took my time like i normally do plus i went back to the stance i prefer which was feet facing forward and a little narrower than shoulder width.instead what people were telling me to do cause they thought it would make me stronger..which was feet pointed out and a little wider than shoulder width..it just wasnt working for me

Supps: same

[UCFBuilder]

from what i've seen it seems like Layne likes to be pretty aggressive in the initial stages of prep....although i'm sure this varies from client to client.

how much are you losing per week currently?

yeah he is being aggressive but its kinda what i want..i want those changes in the mirror and i want to be ready a month or so out so i can fill out into the shows and not be worried if im conditioned enough like last year...i got down to about 173 3 weeks ago with basically no changes from the original plan ..but ever since then it has been like half a pound a week loss..and on the day after my re-feeds i would be a pound heavier..so in the last 3 week i basically lost 1 1/2 pounds..i definitely have been feeling these new changes but i welcome the slight suffering...the changes in the mirror are happening again and the weight im using in the gym hasnt gone down..its gone up in some cases..so something is going right..i trust his judgment

[UCFBuilder]

You know...i was sitting in class just an hour ago..and practically dying cause the professor was just going on and on...page after page of notes..i had no energy and just felt downright like shiit...this leg day really took it out of me..."what have i gotten myself into...im only 7 weeks in..16 more weeks of this" kept on popping into my head.."how am i gonna get through all this cardio when every week my cals keep getting lower and lower"..for that brief moment i forgot why i was doing this

then i watched this:
TxrygvfGKzc&feature=sub

what a damn inspirational vid..i remembered that im doing this cause i want something in my life to demand the best out of me...just like kai said..i need something too push me past what i think im capable of doing..i want a fukin challenge...i havent really experienced any "real" difficulties in my life so far..and i feel that this is a way i can see what im made of

the feeling of accomplishment and satisfaction im going to have after this prep..knowing that i did everything in my power to be at my best no matter what the placing..is why im doing this..wanting that feeling alone will get me through this prep..im not even worried anymore about accomplishing this goal..in my head.. its already done..just a matter of time now

[bwelch1985]

f*ck yeh man! that's the kind of mindset you HAVE to have during prep.

we do this b/c we want to push ourselves beyond what the average person would find tolerable.

[UCFBuilder]

f*ck yeh man! that's the kind of mindset you HAVE to have during prep.

we do this b/c we want to push ourselves beyond what the average person would find tolerable.

exactly bro...really sucks that u cant explain that feeling to anyone who doesnt compete..basically the majority of my friends...there is just no way they could understand that feeling just by explaining it in words...its just one of those things who have to do yourself to understand

[jth16]

exactly bro...really sucks that u cant explain that feeling to anyone who doesnt compete..basically the majority of my friends...there is just no way they could understand that feeling just by explaining it in words...its just one of those things who have to do yourself to understand

This is the conversation, "Hey bro, y'know how it feels to be perpetually in a state of minor to mild starvation for five months, while simultaneously working harder physically than you ever have, all the while your mind is putting you on an emotional roller coaster? Yeah, it's pretty much exactly like that."

[fltallpaul]

exactly bro...really sucks that u cant explain that feeling to anyone who doesnt compete..basically the majority of my friends...there is just no way they could understand that feeling just by explaining it in words...its just one of those things who have to do yourself to understand

I think you will find that people will doubt you at first, then after they see you are serious they will question why. Finally when they see you start to look insanely lean they will jump on board and really help make the final few weeks easier.

Luckily I have some amazingly supportive friends who really supported me and made prep better. Heck, even now if I want some french fries they look at me like "should you be eating that"?

One thing I do is not to think about the 16 weeks, but instead think about today and kill it. sometimes the big picture can be a bit overwhelming. When you think about just hitting your numbers, lifts and cardio for today its not so much trouble.

[DanTheManB]

I think you will find that people will doubt you at first, then after they see you are serious they will question why. Finally when they see you start to look insanely lean they will jump on board and really help make the final few weeks easier.

Luckily I have some amazingly supportive friends who really supported me and made prep better. Heck, even now if I want some french fries they look at me like "should you be eating that"?

One thing I do is not to think about the 16 weeks, but instead think about today and kill it. sometimes the big picture can be a bit overwhelming. When you think about just hitting your numbers, lifts and cardio for today its not so much trouble.

What a perfect fukin post!!!! Good stuff right here and sooo true!

[UCFBuilder]

This is the conversation, "Hey bro, y'know how it feels to be perpetually in a state of minor to mild starvation for five months, while simultaneously working harder physically than you ever have, all the while your mind is putting you on an emotional roller coaster? Yeah, it's pretty much exactly like that."

nice one..gonna have to give that response a try next time my friends ask me why im acting weird...



Cheers on a great post, I’ve bookmarked and I look forward to future postings.

thanks for jumping along man


I think you will find that people will doubt you at first, then after they see you are serious they will question why. Finally when they see you start to look insanely lean they will jump on board and really help make the final few weeks easier.

Luckily I have some amazingly supportive friends who really supported me and made prep better. Heck, even now if I want some french fries they look at me like "should you be eating that"?

One thing I do is not to think about the 16 weeks, but instead think about today and kill it. sometimes the big picture can be a bit overwhelming. When you think about just hitting your numbers, lifts and cardio for today its not so much trouble.

awesome post bro...my best friends understand why im doing this and support me..especially after what they saw me go through last time...months of hell and i didnt even get into contest shape and placed poorly..they understand how bad i want this this time and how serious i am this time around...close family understands as well..its just everyone else i know who keeps bickering about why im doing this and why i just cant eat this or that..gets annoying after a while as im sure u understand

and im with u on taking things day by day..and trying not to focus on the big picture...kinda got to me yesterday sitting in class after that exhausting leg day..but after i got my next meal in me and had some time to clear my thoughts...and see that video..i promised myself to continue to take it day by day like i have been and just keep pushing..ill be where i want to be in no time

[UCFBuilder]

Day 43

Just 25 mins of HIIT today..

[UCFBuilder]

Day 44

Chest/Arms hyper

DB Incline press

1 50X12
2 60X12
3 95X7

DB Flat press

1 65X12
2 95X9

Machine Flies

1 90X12
2 135X12

Hammer strength MTS bicep curl--the one where u sit pretty low and your arms are on seperate pads abover your head..first time using this..liked it alot

1 20X12
2 40X12
3 55X8

Dips--standing straight to emphasize tris

1 BW+25X12
2 BW+35X12
3 BW+50X12

Hammer curls

1 25X12
2 30X12
3 35X12--DS--20X12--awesome pump

Skullcrushers

1 50X12
2 70X12
3 80X12--first time getting 12 reps so i guess its a PR

Db curls--SS--Rope pulldowns

1 20X12----50X12
2 25X12----60X12
3 30X10----80X10

Strength: felt good today..pretty much maintained strength in every exercise..got that one extra rep on skullcrushers tho so ill think about moving to 90 next week

Supps: Same

[UCFBuilder]

Day 45

Shoulders/abs

DB Shrugs

1 80X12
2 90X12
3 120X13--PR--decidd to see if i could get one extra rep..still dont feel comfortable going to the 125's yet

Up-right rows

1 65X12
2 85X12
3 100X10--PR

DB Press---decided to switch it up today on my last set..ive been stuck on the 75's for the same reps for well over a month now

1 40X12
2 50X12
3 80X5--PR--DS--65X5----never ever got the 80's for more than 1 never mind 5..felt really good doing them...not too worried about only doing 5 reps cause im only doing this to hopefully make the 75's feel light so i can get them for 12 in a few weeks

rear-delt w/pec dec machine

1 50X12
2 75x12
3 135X12

Db side raise

1 20X12
2 30X12
3 35X12--DS--20X12--awesome pump

Face pull--using the rope and 2 hands this time..not arm at a time...really like the way this felt..AWESOME squeeze

1 30X12
2 40X12
3 50X12

Strength: Awesome...very intense workout...Hit a few PR's and maintained on everything else...had an awesome pump going the whole workout

Supps: Still the same

[UCFBuilder]

Update pics....170.2 pounds...said i was gonna wait 3 more weeks..but meh..figured id post these up...i think im making good progress..quads are coming in pretty nicely..still unhappy with my arms tho..especially where my shoulder inserts...still have a lot of time tho

as of this coming monday ill be 12 and 15 weeks out..LMK what u think guys!!


http://i201.photobucket.com/albums/aa25/hondasi430/13%20and%2016%20weeks%20out/IMG_0582.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/13%20and%2016%20weeks%20out/IMG_0587.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/13%20and%2016%20weeks%20out/IMG_0589.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/13%20and%2016%20weeks%20out/IMG_0591.jpg
http://i201.photobucket.com/albums/aa25/hondasi430/13%20and%2016%20weeks%20out/IMG_0594.jpg

[DanTheManB]

lookin lean and dry bro!!!! sick! nice work!

[DanTheManB]

holy fuk you are REAL LEAN for 12 and 15 out got-damn man. just fine tune it and coast brah. (of course hard work required)

[thepacman]

Yeah you are going to be seriously sick in 12 weeks. Right on track man. Still looking big, full, and LEAN.

[jth16]

That's what I'm talkin' about bud!

You are going to destroy at your competition. You have a nicely balanced physique also. Everything seems appropriately proportioned. Upper-mid back seems like it might be a bit more developed than the rest, but wow, that is some incredible progress from the start.

-Jordan

[UCFBuilder]

lookin lean and dry bro!!!! sick! nice work!


holy fuk you are REAL LEAN for 12 and 15 out got-damn man. just fine tune it and coast brah. (of course hard work required)

thanks man..im looking to be just stupid shredded come show time..these next 15 weeks are gonna be tough but im ready for it


Yeah you are going to be seriously sick in 12 weeks. Right on track man. Still looking big, full, and LEAN.

thanks man


That's what I'm talkin' about bud!

You are going to destroy at your competition. You have a nicely balanced physique also. Everything seems appropriately proportioned. Upper-mid back seems like it might be a bit more developed than the rest, but wow, that is some incredible progress from the start.

-Jordan

thanks brah...i agree about my upper back..really shows in these pics...but i suppose its cause i rarely deadlift anymore....the exercise just scares me to be honest...the rewards of it dont outweigh the consequences IMO..if i got injured and couldnt workout for possibly months i would be devastated....i suppose my lower back gets worked doing heavy squats and BB and t-bar rows..but that its really

[DanTheManB]

your back, quads and delts are your best bodyparts. abs are gonna be thick slabs REAL SOON...chest needs brought up a little but its for sure not lagging that far behind ...im real impressed (not that im anyone special/no homo) lol

[bwelch1985]

those wheels!!:eek:

[UCFBuilder]

your back, quads and delts are your best bodyparts. abs are gonna be thick slabs REAL SOON...chest needs brought up a little but its for sure not lagging that far behind ...im real impressed (not that im anyone special/no homo) lol

thanks for the critique brah...i agree with everything u said..a priority of mine this past offseason was to bring my chest and arms up..i did bring them up from what they were but still have A LOT of work to do there...right now i just gotta maintain the size i do have there and worry about bringing them up after these contests


those wheels!!:eek:

thanks man :)

[UCFBuilder]

Day 46

Back, calves, hamstrings

Machine Pullovers

1 90X12
2 140X12
3 160X12

BB Rows

1 95X12
2 135X12
3 145X12

Close-grip lat pulldown

1 75X12
2 100X12
3 125X12--PR for reps

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 10X12

Weighted pullups--aiming for a total of 15 between 3 sets

1 BW+7.5X5--PR
2 BW+7.5X5--PR
3 BW+7.5X5--PR---went 2.5 pounds heavier on every set basically

Seated calve raise

1 1 PlateX12
2 2 PlatesX12
3 3 Plates, 25, 5X12--PR

Prone leg curl

1 35X12
2 55X12
3 85X11--DS--35X12--PR

Strength: Pretty good today....a few PR's and maintained on everything else..again..had a sick pump

Supps: Still the same

[DanTheManB]

thanks for the critique brah...i agree with everything u said..a priority of mine this past offseason was to bring my chest and arms up..i did bring them up from what they were but still have A LOT of work to do there...right now i just gotta maintain the size i do have there and worry about bringing them up after these contests



thanks man :)

wouldnt be fun or interesting if we were all perfect! lol...in fact i enjoy pounding my weak points until they become (or eventually will in my back widths case) strong points

[rivet0r]

Saw your picture post and led me to your journal, subbed brotha.. good luck and keep training hard!

[UCFBuilder]

Saw your picture post and led me to your journal, subbed brotha.. good luck and keep training hard!

thanks for joining bro..glad to have ya along

[Eric-B]

looking awesome man, you're in a great spot for 12-15 weeks out.

[UCFBuilder]

looking awesome man, you're in a great spot for 12-15 weeks out.

thanks man...im hoping 15 weeks is enough to get me SHREDDED!!!

[UCFBuilder]

Day 47

25 mins of HIIT today

[UCFBuilder]

Day 48

Upper power

BB Bench press

1 135X5
2 185X5
3 225X5
4 260X4--5 w/spot...still cant squeeze out that 5th rep all the way

BB Shoulder Press

1 95X5
2 135X5
3 145X5
4 160X5---dropped it down 5 pounds cause lately i have only been getting 3 reps with 165..worked out cause i got all 5 with 160 this week

BB Shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X5

Smith-machine floor press

1 135X5
2 185X5
3 225X5
4 300X4---PR---im going up so quickly in this exercise..its really helping my explosiveness on bench and its giving my tris and amazing workout

Dips--- Leaning forward to emphasize chest

1 BW+45X5
2 BW+70X5
3 BW+90X5
4 BW+95X5--PR----felt this just tearing apart my chest..going up very quickly in this exercise as well

Strength: Amazing today..hit a few PR's and maintained in the rest...only 5 reps today but still had a really good pump throughout the whole workout

Supps: Same

[UCFBuilder]

Day 49

Legs/abs

BB Back Squat

1 135X5
2 225X5
3 315X5
4 350X4---lost a rep over last week..really pissed me off during the workout and helped fire me up

Lunges

1 95X12
2 135X12
3 225X12

Leg extensions--holding 10,11, and 12th reps for 5, 8 and 10 seconds

1 50X12
2 65X12
3 100X12---PR--5 pounds heavier than last week

Inner thigh machine

1 140X12
2 170X12
3 205X12--PR--one more rep than last week

Hip abductor machine

1 130X12
2 150X12
3 160X12

Seated calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 4 Plates, 25X5

Seated leg curl

1 35X12
2 55X12
3 90X10--PR--DS---50X12

Strength: Lost a rep on squats on my heaviest set...pissed me off..and i guess it helped cause i hit my number on lunges and hit PR's on some accessory exercises..dont know if ill drop it down 5-10 pounds next week on squats...it'll be a last second decision that mostly depends on how im feeling next tuesday

Supps: Same

[UCFBuilder]

Day 50

wow...50 days in..feels good..hope the rest of the prep goes by that quickly

Just 25 mins of HIIT on the stairmaster today

Supps: Added beta alanine today..so now its creatine mono, XTEND, fish oil, multi, glucosamine and beta alanine

[UCFBuilder]

2 things:

1) man was last night rough....have no idea why..but after my last meal i just could not get to sleep and on top of that i kept on getting these crazy crazvings for random foods...finally ended up taking some nyquil and a melatonin pill and passed out around 3:30..then had to wake up for class at 8....im exhausted right now..gonna pass out until 3 to catch up on some sleep then eat and hit the gym


2) what do u guys think about using knee wraps to squat?? im thinking im gonna start using them on my heaviest sets just so i can keep the weight around 350 and knock out a solid 5 reps...but im worried that using the wraps wont allow me to hit my quads to the fullest..i used to use wraps on leg press cause it bothered my knee..but since i stopped leg pressing i stopped using the wraps...i would still do all my other leg exercises without the wraps...so what are your guys opinions on this

[furyhockey]

Day 50

wow...50 days in..feels good..hope the rest of the prep goes by that quickly

Just 25 mins of HIIT on the stairmaster today

Supps: Added beta alanine today..so now its creatine mono, XTEND, fish oil, multi, glucosamine and beta alanine

I LOVE Beta-Alanine! I throw my bulk BA in my Quake 10.0. Unbelieveable feeling.

[jth16]

2 things:

1) man was last night rough....have no idea why..but after my last meal i just could not get to sleep and on top of that i kept on getting these crazy crazvings for random foods...finally ended up taking some nyquil and a melatonin pill and passed out around 3:30..then had to wake up for class at 8....im exhausted right now..gonna pass out until 3 to catch up on some sleep then eat and hit the gym


2) what do u guys think about using knee wraps to squat?? im thinking im gonna start using them on my heaviest sets just so i can keep the weight around 350 and knock out a solid 5 reps...but im worried that using the wraps wont allow me to hit my quads to the fullest..i used to use wraps on leg press cause it bothered my knee..but since i stopped leg pressing i stopped using the wraps...i would still do all my other leg exercises without the wraps...so what are your guys opinions on this

Good on your for resisting the temptations. I gave in a bit earlier this week. Nothing major, but it's caused me to skip both of my refeeds this week as punishment. Which consequently has made me drop more weight than any previous week.

How was the Nyquil+melatonin combination? I've tired them separately; Nyquil pretty much puts me in a high state, then sleep for 12 hours and melatonin just relaxes me then I calmly fall asleep.

I've never found that wraps take any emphasis off the muscle. They more of just help with the stretch reflex when you're deep in the squat. I would be sure to have them positioned correctly though, I put them too tight on one part of my right knee once and every rep my knee cap let out a loud pop. I didn't hear it during the set, because I had my headphones in, but after I racked it, my spotted was like 'WTF?!"

[DanTheManB]

2 things:

1) man was last night rough....have no idea why..but after my last meal i just could not get to sleep and on top of that i kept on getting these crazy crazvings for random foods...finally ended up taking some nyquil and a melatonin pill and passed out around 3:30..then had to wake up for class at 8....im exhausted right now..gonna pass out until 3 to catch up on some sleep then eat and hit the gym


2) what do u guys think about using knee wraps to squat?? im thinking im gonna start using them on my heaviest sets just so i can keep the weight around 350 and knock out a solid 5 reps...but im worried that using the wraps wont allow me to hit my quads to the fullest..i used to use wraps on leg press cause it bothered my knee..but since i stopped leg pressing i stopped using the wraps...i would still do all my other leg exercises without the wraps...so what are your guys opinions on this


My sleep blows everynight man. No idea why. So you aren't alone..

I wrap when I go over 350. I feel like it stimulates my quads MORE TBH. The pump has been unreal. I'm using them now to save my knees so I can continue to squat heavy as I get older. I squat a lot so any help I can get is beneficial

[Sean15782]

Uh ohhh, someone's getting lean!!! You're gonna bring the noise on stage man, great physique!!!

[UCFBuilder]

I LOVE Beta-Alanine! I throw my bulk BA in my Quake 10.0. Unbelieveable feeling.

today will be my first day with the weights on BA..interested to see how it affects me


Good on your for resisting the temptations. I gave in a bit earlier this week. Nothing major, but it's caused me to skip both of my refeeds this week as punishment. Which consequently has made me drop more weight than any previous week.

How was the Nyquil+melatonin combination? I've tired them separately; Nyquil pretty much puts me in a high state, then sleep for 12 hours and melatonin just relaxes me then I calmly fall asleep.

I've never found that wraps take any emphasis off the muscle. They more of just help with the stretch reflex when you're deep in the squat. I would be sure to have them positioned correctly though, I put them too tight on one part of my right knee once and every rep my knee cap let out a loud pop. I didn't hear it during the set, because I had my headphones in, but after I racked it, my spotted was like 'WTF?!"

yeah man..it sucks that we are getting these cravings already..i was hoping to not be getting them until i was at least 8 weeks out...but damn..looks like they are already here

and the nyquil plus melatonin worked pretty well..was out about 30 mins after i did it..nyquil ALWAYS puts me out and the melatonin calmed me down a bit cause i was stressing about class in the morning

and thanks for the advice about the wraps..im gonna use them next leg day..seeing my squat going down has been depressing..hopefully this will allow me to at least sustain a 350X5 squat


My sleep blows everynight man. No idea why. So you aren't alone..

I wrap when I go over 350. I feel like it stimulates my quads MORE TBH. The pump has been unreal. I'm using them now to save my knees so I can continue to squat heavy as I get older. I squat a lot so any help I can get is beneficial

thanks for the advice brah..def. gonna start using the wraps now


Uh ohhh, someone's getting lean!!! You're gonna bring the noise on stage man, great physique!!!

thanks alot man...appreciate the support

[UCFBuilder]

Good on your for resisting the temptations. I gave in a bit earlier this week. Nothing major, but it's caused me to skip both of my refeeds this week as punishment. Which consequently has made me drop more weight than any previous week.

How was the Nyquil+melatonin combination? I've tired them separately; Nyquil pretty much puts me in a high state, then sleep for 12 hours and melatonin just relaxes me then I calmly fall asleep.

I've never found that wraps take any emphasis off the muscle. They more of just help with the stretch reflex when you're deep in the squat. I would be sure to have them positioned correctly though, I put them too tight on one part of my right knee once and every rep my knee cap let out a loud pop. I didn't hear it during the set, because I had my headphones in, but after I racked it, my spotted was like 'WTF?!"

also..forgot to ask...did u skip your refeeds because u felt u had to or did u let layne know and thats what he told u to do?? just wondering if thats what his remedy is for going over macros

[DanTheManB]

The thing with squatting to me when I go heavier than 315 is the stabilization issue as I get leaner. Last prep 315 for 5 was about all I could muster. Now I'm up to 405 for 4-5 and the wraps help keep the stabilization. You can even get knee sleeves instead. But wraps are not a magical thing ImO...don't let negative BS guys throw around deter you with stuff like that. Let us know how it works out

[jth16]

also..forgot to ask...did u skip your refeeds because u felt u had to or did u let layne know and thats what he told u to do?? just wondering if thats what his remedy is for going over macros

The first I skipped out of my own guilt and the second, because Layne told me to.
I don't think that's his typical remedy. He see's how it affects you first, because I told him, he just said don't do it again, a few days passed and I skipped a refeed, then i got an e-mail telling me to skip whenever my next refeed is.

-Jordan

[UCFBuilder]

The thing with squatting to me when I go heavier than 315 is the stabilization issue as I get leaner. Last prep 315 for 5 was about all I could muster. Now I'm up to 405 for 4-5 and the wraps help keep the stabilization. You can even get knee sleeves instead. But wraps are not a magical thing ImO...don't let negative BS guys throw around deter you with stuff like that. Let us know how it works out

yeah thats exactly what im having a problem with now...whenever i go over 315..its like i feel wobbly or something..then it gets in my head and i cant knock out all 5 reps...im hoping the wraps fixes this..next leg day ill for sure let u guys know how it went


The first I skipped out of my own guilt and the second, because Layne told me to.
I don't think that's his typical remedy. He see's how it affects you first, because I told him, he just said don't do it again, a few days passed and I skipped a refeed, then i got an e-mail telling me to skip whenever my next refeed is.

-Jordan

gotcha... all that matters is that you're down in weight and looking better at the end of the week right...so im sure that extra food didnt hurt a bit...im extremely worried about these cravings man...i did not expect them to come on so early in prep..i did my best to fight them off last night...its weird cause im not even hungry really..im just craving shiit..this really sucks...if it gets really bad at night one of these weeks..im prolly just gonna jump in my car and drive around till i get tired..i love driving..it clears my mind and it always seems to calm me down...im hoping what happened last night does not happen again

[UCFBuilder]

Day 51

Chest/arms hyper

DB incline

1 50X12
2 60X12
3 95X7---7th rep was extremely difficult..gonna drop it down to the 90's next week and hopefully get 12 reps

Hammer-strength machine flat press---decided to switch it up from the DB flat today..got a pretty good pump from the machine

1 1 Plate, 25 ESX12
2 2 Plates, 25 ESX7--DS--1 Plate, 25X6

Incline DB flies---kept my arms stretched out but elbows bent at almost a 90 degree angle...i was able to go way heavier and really felt it hit my chest..still working with getting these flies down to where i feel it all in my chest

1 35X12
2 45X12

Incline DB Curls

1 20X12
2 25X12
3 30X8

Weighted dips

1 BW+25X12
2 BW+35X12
3 BW+52.5X11--PR

Hammer curls

1 25X12
2 30X12
3 35X12--will move to 40's next week

Incline skull crushers--another change...really like how doing these on the incline bench hit the tri's

1 50X12
2 70X12
3 80X10

DB Curls--SS--rope pulldowns

1 20X12------50X12
2 25X12------60X12
3 30X12--PR----80X10---will move to 35's on the curls next week

Strength: Pretty good today...hit a few PR's and maintained in everything else...switched up a few exercises and had a really good pump the whole workout

[jth16]

yeah thats exactly what im having a problem with now...whenever i go over 315..its like i feel wobbly or something..then it gets in my head and i cant knock out all 5 reps...im hoping the wraps fixes this..next leg day ill for sure let u guys know how it went



gotcha... all that matters is that you're down in weight and looking better at the end of the week right...so im sure that extra food didnt hurt a bit...im extremely worried about these cravings man...i did not expect them to come on so early in prep..i did my best to fight them off last night...its weird cause im not even hungry really..im just craving shiit..this really sucks...if it gets really bad at night one of these weeks..im prolly just gonna jump in my car and drive around till i get tired..i love driving..it clears my mind and it always seems to calm me down...im hoping what happened last night does not happen again

If you can afford it, try buying MAN Scorch. Half of the recommended dose knocks out my hunger. I honestly don't think it set me back at bit, if anything, it may have helped. I woke up the next morning with energy, a bit bloated, but without a single craving and it really helped my workout the following days. I'm not advocating cheating, but since then my cravings have been toned back to about how they were during week one or two, and my weight has dropped like a rock since then.

edit:
3 95X70
Phuggin beast! I see Vtec has finally kicked in.
Haha, yah I know typo :P

[UCFBuilder]

If you can afford it, try buying MAN Scorch. Half of the recommended dose knocks out my hunger. I honestly don't think it set me back at bit, if anything, it may have helped. I woke up the next morning with energy, a bit bloated, but without a single craving and it really helped my workout the following days. I'm not advocating cheating, but since then my cravings have been toned back to about how they were during week one or two, and my weight has dropped like a rock since then.

edit:
Phuggin beast! I see Vtec has finally kicked in.
Haha, yah I know typo :P

gonna look into the MAN scorch...looking for anything to help at this point

and damn lol..was hoping no one caught that before i edited it...95X70 would be fukin awesome hahaha

[NaturalLoco]

2 things:

1) man was last night rough....have no idea why..but after my last meal i just could not get to sleep and on top of that i kept on getting these crazy crazvings for random foods...finally ended up taking some nyquil and a melatonin pill and passed out around 3:30..then had to wake up for class at 8....im exhausted right now..gonna pass out until 3 to catch up on some sleep then eat and hit the gym


2) what do u guys think about using knee wraps to squat?? im thinking im gonna start using them on my heaviest sets just so i can keep the weight around 350 and knock out a solid 5 reps...but im worried that using the wraps wont allow me to hit my quads to the fullest..i used to use wraps on leg press cause it bothered my knee..but since i stopped leg pressing i stopped using the wraps...i would still do all my other leg exercises without the wraps...so what are your guys opinions on this

im pretty sure layne wouldn't appreciate the use of knee wraps.. lol

[UCFBuilder]

im pretty sure layne wouldn't appreciate the use of knee wraps.. lol

u srs...or joking?? lol....he isnt doing my training in the gym..only nutrition..but i guess it couldnt hurt to ask him what he thinks

[bwelch1985]

im pretty sure layne wouldn't appreciate the use of knee wraps.. lol

i get the feeling i'm unaware of something here...

but Layne uses knee wraps himself, why wouldn't he appreciate it??

[UCFBuilder]

Day 52

Shoulders/Abs

DB Shrugs

1 80X12
2 90X12
3 120X13

Up-right rows

1 65X12
2 85X12
3 100X10 1/2--couldnt quite get that 11th rep all the way up--PR i guess on getting it 1/2 way up lol

DB Shoulder Press

1 40X12
2 50X12
3 80X6--PR--DS--65X5---sycked about getting the 80's for 6..one more rep over last week..hopefully a few weeks of using the 80's and ill be able to get the 75's for 12 easy

Rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

DB side raise

1 20X12
2 30X12
3 35X12--DS--20X12

Face pulls w/rope

1 30X12
2 40X12
3 50X12

Strength: Awesome workout...shoulders had a MAJOR pump the whole time..think that BA is doing its job...hit a few PR's and mantained in other exercises with no problem..really excited about getting those 80's for 6 on the DB press..i remember when i could barely get those for 1..

It really is a great feeling to continue to hit PR's during prep...IMO it means things are going very well..even maintaining strength is a good sign

[NaturalLoco]

i get the feeling i'm unaware of something here...

but Layne uses knee wraps himself, why wouldn't he appreciate it??

well you will get more spring out of the bottom of the lift which technically makes the lift easier rather then harder (which is counter-productive for bbing purposes) .. they cut off circulation and only to go heavier for a couple of sets.. if you use them consistently imo you will get weaker then if you squat RAW all the time(this happened to me).. but that's my two cents,i suppose the best thing to do is ask him yourself

[UCFBuilder]

Down 1.4 pounds as of this morning..now weighing 168.8..def. nice to see the weight still coming off....it looks like my hams are coming in..which im really excited about..gotta keep doing work

also...had another difficult time getting to sleep last night..dont know what it is...did the ole' nyquil and melatonin thing and still couldnt get to sleep until around 6:30 in the morning..i was getting really frustrated..thankfully i had no set time to wake up today so i woke up at noon..but i cant be doing this during the week..any suggestions guys as to what to do

[DKH8]

Great job! The next 10lbs that come off you will look freaky!

[UCFBuilder]

Great job! The next 10lbs that come off you will look freaky!

thanks man...im hoping so

[BaFtub]

Insomnia-ish symptoms occur when you start getting lean lean. Same goes for laying down if you've noticed yet - I remember being uncomfy even with pillows underneath my back when sleeping. Most of my cravings I blunted with diet soda. A&W was a life saver even though I didnt crave much.. Too much work to put in to have it ruined by over shooting your macros.

Keep at it you're doing one hell of a job so far.

[UCFBuilder]

Insomnia-ish symptoms occur when you start getting lean lean. Same goes for laying down if you've noticed yet - I remember being uncomfy even with pillows underneath my back when sleeping. Most of my cravings I blunted with diet soda. A&W was a life saver even though I didnt crave much.. Too much work to put in to have it ruined by over shooting your macros.

Keep at it you're doing one hell of a job so far.

yeah ive def. noticed that..its like i cant find a comfortable position while laying in bed..i ended up pushing the pillows away and just sleep without them....and yeah the cravings are bothering me more and more as the days pass...thing is..i know im not even hungry..im actually pretty satisfied at the end of the day..or at least im doing a great job at convincing myself im satisfied lol..just getting these stupid cravings...i wont cheat no matter how bad im suffering..i just want it that bad...but it still sucks..and not being able to get to sleep isnt helping things..ive been chewing a bit more gum lately and it seems to be helping a bit with that..trident SF gum is amazing lol

[UCFBuilder]

Day 53

Back, calves, hamstrings

Switched it up again today..started with BB rows first instead of machine pullovers..liked the way this worked out today..was able to go at least 10 pound heavier on all exercises

BB Rows

1 95X12
2 135X12
3 155X12- PR

Close-grip pulldowns

1 75X12
2 100X12
3 137.5X10--PR

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25X12--No PR..but heavier than i have been going lately

Machine Pullovers

1 90X12
2 140X12
3 150X9

Weighted pullups

1 BW+10X5
2 BW+10X5
3 BW+10X4--all PR's..will try and get that 5th rep on the last set next week...then move up in weight from there

Seated calve raise

1 1 PlateX12
2 2 PlatesX12
3 3 Plates, 25, 10X12--PR

Prone leg curl

1 35X12
2 55X12
3 85X11--DS--35X12

Strength: Really good today..i was worried that my lack of sleep last night would affect my workout..but it didnt..was actually pretty intense

[DanTheManB]

wish i could help u with the insomnia thing. i'm right with you. + i wake up early (for me like 8-8:30 no alarm)

ill goa few days with a bad4-6hrs max of sleep then eventually crash after like 4 days straight of it. so i may get one good night's sleep a week. hope it gets better for u tho

[Sean15782]

wish i could help u with the insomnia thing. i'm right with you. + i wake up early (for me like 8-8:30 no alarm)

ill goa few days with a bad4-6hrs max of sleep then eventually crash after like 4 days straight of it. so i may get one good night's sleep a week. hope it gets better for u tho

I don't have trouble sleeping once I lay down, but my mind is so active at night it's hard for me to get myself to lay down in the first place! During my last prep once I got down to the nitty gritty I would use melatonin in a rotating dosage of 2mg and 6mg. I felt that I got really great sleep on the 6mg days! I have also read that there are some GH benefits with the 6mg dosage too, which can't hurt...

I've heard from friends that Phenibut and L-Theanine are also effective for relaxation/sleep.

I am going to try Knockout from Scivation and see if I get any higher quality of rest w/ that... I've never used a "formulated" sleep product.

[jth16]

What time of day are you working out and doing your cardio?

[UCFBuilder]

wish i could help u with the insomnia thing. i'm right with you. + i wake up early (for me like 8-8:30 no alarm)

ill goa few days with a bad4-6hrs max of sleep then eventually crash after like 4 days straight of it. so i may get one good night's sleep a week. hope it gets better for u tho

yeah man it sucks...just recently started happening too...im hoping for a great night of sleep tonight cause im dead tired right now..looking forward to about 10 hours of sleep right now


I don't have trouble sleeping once I lay down, but my mind is so active at night it's hard for me to get myself to lay down in the first place! During my last prep once I got down to the nitty gritty I would use melatonin in a rotating dosage of 2mg and 6mg. I felt that I got really great sleep on the 6mg days! I have also read that there are some GH benefits with the 6mg dosage too, which can't hurt...

I've heard from friends that Phenibut and L-Theanine are also effective for relaxation/sleep.

I am going to try Knockout from Scivation and see if I get any higher quality of rest w/ that... I've never used a "formulated" sleep product.

thats exactly what im experiencing...its like my mind is just racing with all these thoughts about the contest, school, food etc...that i cant relax enough...im dead tired right now from a long day so i know im gonna pass out for a long time tonight..but tomorrow im gonna try the 6mg of melatonin and see how it works..ive been taking 3g lately and not really experiencing much..im gonna look into that knockout product as well


What time of day are you working out and doing your cardio?

i workout at 3:30 everyday..i also do my HIIT cardio at that time...but when i do my LI cardio..i do it at 11 at night....then come home..take a shower..internet, TV for an hour or so..then i eat and go to sleep around 1:30

[Sean15782]

Haha! We're still up! Luckily, I do some of my best work, school or otherwise in the late night hours.

Good luck getting that sleep.

[UCFBuilder]

Haha! We're still up! Luckily, I do some of my best work, school or otherwise in the late night hours.

Good luck getting that sleep.

yeah i gotta agree with u there...i usually end up writing my papers or studying for tests at night...i just cant seem to want to do it during the day..but once night rolls around im on top of it lol

and yeah..I got a good 9 hours of sleep last night...felt amazing waking up today..felt real rested...hopefully nights like that repeat itself and the night two nights ago never happens again

[UCFBuilder]

Day 54

25 mins of HIIT on the stairmaster today....seriously felt like dying while doing it...this HIIT gets harder and harder to do every week...just gotta keep pushing

[jth16]

Day 54

25 mins of HIIT on the stairmaster today....seriously felt like dying while doing it...this HIIT gets harder and harder to do every week...just gotta keep pushing

+1

Just didn't wanna do it today... still did, glad it's over, haha.

(40 mins LISS in evening)

FFFUUUUUUU!!!!!!!

[UCFBuilder]

Day 55

Upper power

40 mins of LISS tonight as well

BB Bench

1 135X5
2 185X5
3 225X5
4 260X4--5 w/spot

BB Shoulder Press

1 95X5
2 135X5
3 145X5
4 160X5

BB Shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X5

Smith machine floor press

1 135X5
2 185X5
3 225X5
4 300X4--first time i havent been able to get one more rep or go higher in weight in this exercise since i started doing it..not worried tho cause i made a big jump from 285-300 so hopefully within the coming weeks ill be able to up the weight

Weighted Dips--Leaning forward to emphasize chest

1 BW+45X5
2 BW+70X5
3 BW+90X5
4 BW+100X5--PR--was a struggle to get that 5th rep.. but i kept it strict and just worked my way through it..chest is killing me right now

Strength: Really good today..maintained in every exercise and hit a PR on dips..cant ask for more than that right now

[UCFBuilder]

Day 56

Legs/abs

Took some members on here and laynes advice today and used knee sleeves on my heaviest squat set..worked out pretty well

BB Squat

1 135X5
2 225X5
3 315X5
4 350X5

BB Lunges

1 95X12
2 135X12
3 225X12

Leg extensions--holding 10, 11, and 12th reps for 5, 8 and 12 seconds respectively

1 50X12
2 65X12
3 105X12--PR

Inner thigh machine

1 140X12
2 170X12
3 205X12

Hip abductor

1 130X12
2 150X12
3 165X11--PR

Seated calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 4 Plates, 25X5

Seated leg curl

1 35X12
2 55X12
3 90X11--PR--DS--50X12

Strength: Felt good today..hit all my numbers and hit a few PR's..little drained right now tho..leg days take it out of me

[Sean15782]

Solid numbers on the squat and bench press! If you can keep those and the DL #'s up while dieting thats usually a good sign!

Gotta give you props on the BB lunges too, doing those with 225 is very impressive!

[UCFBuilder]

Impressive numbers on the squat and bench press! If you can keep those and the DL #'s up while dieting thats usually a good sign!

thanks brah..thats what im hoping..my squat has suffered a bit but im almost sure its in my head cause it doesnt look like my legs have lost any size..besides the fat...my bench has yet to suffer as well as any upper body exercise to tell ya the truth..my dips have been going up actually...i dont deadlift too often though and probably wont for the remainder of prep...that exercise scares the hell out of me..rewards of it dont outweigh the potential consequences right now IMO..prolly will gradually start doing them again once i start building up after these shows

[UCFBuilder]

Gotta give you props on the BB lunges too, doing those with 225 is very impressive!

thanks again...it takes everything out of me to do these for 12 reps each leg..but i always feel accomplished afterward...and since i only do squats for strength i figured i need to go heavy on these to get that hypertrophy training in the legs

[Sean15782]

Yeah if you haven't been doing the DL, I wouldn't start now 2 months into their prep. I only mentioned it bc it's just another great movement that is a good benchmark of how you are maintaining strength.

I don't do standard DL's either, I use the stiff leg version for hamstrings and rack DL's for back. I get more out of those two than the standard version.

[UCFBuilder]

Yeah if you haven't been doing the DL, I wouldn't start now 2 months into their prep. I only mentioned it bc it's just another great movement that is a good benchmark of how you are maintaining strength.

I don't do standard DL's either, I use the stiff leg version for hamstrings and rack DL's for back. I get more out of those two than the standard version.

yeah thats a good idea...ill prolly incorporate those versions of the DL when i start bulking again...stand DL's just dont sit well with me or my lower back LOL

[NaturalLoco]

how do you feel your knee sleeves went, felt good? Also how the hell do you go so heavy on your lunges, do you walk it out of a rack too?

[UCFBuilder]

how do you feel your knee sleeves went, felt good? Also how the hell do you go so heavy on your lunges, do you walk it out of a rack too?

i liked them...i only used them for the 350 set....i didnt feel it helping me out on the squat but i did feel like it was giving my knee that extra support that it needed...which is what i was looking for...knee wasnt sore afterward so ill most likely keep using them

and yeah i do the lunges in the rack..i started by doing walking lunges back 7 months ago when i first started bulking..but i eventually was using too much weight to be constantly lifting and putting it on my back..plus im not about to walk down the gym with 225 pounds on my back while people are getting in my way lol....i dont know man..my legs were just that body part that got strong really fast for me and rarely do i plateau or get stuck for long in a plateau with my legs

i also really think that squatting in a 5X5 style really helped with my strength/size gains and is what allowed me to eventually get up to using 235 for lunges..ive lowered the weight a bit now cause i stopped being able to hit 12 reps each leg with 235

[Sean15782]

You're strategy for developing your legs clearly worked!

Those lunges definitely show in your quad development, especially the outer sweep which is up there with the nastiest I've seen on someone our age.

[UCFBuilder]

You're strategy for developing your legs clearly worked!

Those lunges definitely show in your quad development, especially the outer sweep which is up there with the nastiest I've seen on someone our age.

thanks man..really appreciate that comment....ive made it a point this prep to push through every leg workout no matter how tired or worn i get...last years prep i managed to become a little bi tch and stopped working legs as hard...the result was extremely soft looking legs....they didnt even look like they had muscle on stage..which was a big disappointment for me cause i feel i have really good legs and was unable to show it

ive worked way to hard to rebuild my legs these past 7 months just to lose them again...i wont let it happen..so if its lunging 225 until i collapse..then so be it

[NaturalLoco]

i liked them...i only used them for the 350 set....i didnt feel it helping me out on the squat but i did feel like it was giving my knee that extra support that it needed...which is what i was looking for...knee wasnt sore afterward so ill most likely keep using them

and yeah i do the lunges in the rack..i started by doing walking lunges back 7 months ago when i first started bulking..but i eventually was using too much weight to be constantly lifting and putting it on my back..plus im not about to walk down the gym with 225 pounds on my back while people are getting in my way lol....i dont know man..my legs were just that body part that got strong really fast for me and rarely do i plateau or get stuck for long in a plateau with my legs

i also really think that squatting in a 5X5 style really helped with my strength/size gains and is what allowed me to eventually get up to using 235 for lunges..ive lowered the weight a bit now cause i stopped being able to hit 12 reps each leg with 235

Nice! So when you do it in the rack, do you alternate or do one side at a time rest etc?

[UCFBuilder]

Nice! So when you do it in the rack, do you alternate or do one side at a time rest etc?

alternate each leg...dont normally need to rest in between until i start getting around the 7-8th rep with 225...dont think i could do them doing 12 reps with each leg at a time lol

[UCFBuilder]

some more changes from layne..changes began as of today

15g less carbs on low days and 20g less carbs on high days

excited to see even more changes now

[UCFBuilder]

Day 57

A VERY intense 25 min session of HIIT on the stairmaster today...for the last 3 intervals i had the machine on the highest pace it could go..i was dying..soon ill work myself up to having all of the 15 second portions of the intervals at the highest pace the machine can go..right now im at the second fastest pace the machine can go for the majority of the 15 second portion of the intervals

towards the end when i was at the last 5 min of the cooldown..someone i will be competing against in the July show..possibly even in my class..who i know for a fact is on juice...showed up to do his cardio..the second i saw his face..any feeling of tiredness or being worn out went right out the window..i said fuk this cooldown and uped the pace of the machine to level 10 which is basically half the speed of the machine at its fastest...killed it today to say the least

[DanTheManB]

Day 57

A VERY intense 25 min session of HIIT on the stairmaster today...for the last 3 intervals i had the machine on the highest pace it could go..i was dying..soon ill work myself up to having all of the 15 second portions of the intervals at the highest pace the machine can go..right now im at the second fastest pace the machine can go for the majority of the 15 second portion of the intervals

towards the end when i was at the last 5 min of the cooldown..someone i will be competing against in the July show..possibly even in my class..who i know for a fact is on juice...showed up to do his cardio..the second i saw his face..any feeling of tiredness or being worn out went right out the window..i said fuk this cooldown and uped the pace of the machine to level 10 which is basically half the speed of the machine at its fastest...killed it today to say the least


Sick work on the leg day and HIIT!

Leg days in a caloric deficit separate the men from the boys FOR SURE...it's one of the biggest mental challenges I've ever had

[BaFtub]

Kai Greene mode baby :)

[UCFBuilder]

Sick work on the leg day and HIIT!

Leg days in a caloric deficit separate the men from the boys FOR SURE...it's one of the biggest mental challenges I've ever had

thanks...completely agree...its not THAT bad right now..but few weeks from now i know its gonna be a mission to get through them..staying tough mentally is a must to work legs like u should during prep


Kai Greene mode baby :)

im trying man...gotta keep pushing harder and harder every week

[NaturalLoco]

Day 57

A VERY intense 25 min session of HIIT on the stairmaster today...for the last 3 intervals i had the machine on the highest pace it could go..i was dying..soon ill work myself up to having all of the 15 second portions of the intervals at the highest pace the machine can go..right now im at the second fastest pace the machine can go for the majority of the 15 second portion of the intervals

towards the end when i was at the last 5 min of the cooldown..someone i will be competing against in the July show..possibly even in my class..who i know for a fact is on juice...showed up to do his cardio..the second i saw his face..any feeling of tiredness or being worn out went right out the window..i said fuk this cooldown and uped the pace of the machine to level 10 which is basically half the speed of the machine at its fastest...killed it today to say the least

I can relate to this story.. A kid I go to uni with, who is an obvious juicer is competing as a 'natural' in the junior class against two friends of mine

im quite happy that he can not pose to save his life

[UCFBuilder]

I can relate to this story.. A kid I go to uni with, who is an obvious juicer is competing as a 'natural' in the junior class against two friends of mine

im quite happy that he can not pose to save his life

yeah thats messed up...the fact that u juice and have the balls to enter a natty competition i think says something about your physique..especially if u lose right....

thankfully this competition is NPC so he can do whatever he wants..but just seeing his face gave me that extra push to kill it on that machine..wish i could see his face everywhere i go LOL..as creepy as that sounds

[UCFBuilder]

Day 58

Chest/tri's

after todays mishap..im happy to say that i still had a very intense workout and hit all my numbers for the most part..my skullcrushers and pulldowns i wasnt able to get quite as many reps as i normally do but im positive that is becuase i didnt have the rest i normally have when i do biceps in between every tricep exercise

Incline DB

1 50X12
2 60X12
3 90X11---dropped the weight 5 pounds this week..was hoping for 12 but close enough..will get 12 next week

Flat DB

1 65X12
2 90X12

DB Incline Flies

1 35X12
2 45X12

Weighted dips--standing straight to emphasize tri's

1 BW+25X12
2 BW+35X12
3 BW+52.5X11

Skullcrushers

1 50X12
2 70X12
3 80X9

Rope pulldowns

1 50X12
2 60X12
3 80X7--DS--30X9

Strength: Really good today..that frustration fueld my workout big time..was a little weaker on skulls and pulldowns but for the reasons i mentioned above so im not worried

[UCFBuilder]

Day 59

Shoulders/abs

DB shrugs

1 80X12
2 90X12
3 120X13

Up-right rows

1 65X12
2 85X12
3 100X10 3/4---just short of all the way up..ill give myself a PR tho lol

DB Press

1 40X12
2 50X12
3 80X6--DS--65X6---very intense set

Rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

DB side raise

1 20X12
2 30X12
3 35X12--DS--20X12

Rope face pulls

1 30X12
2 40X12
3 50X12

Strength: great workout...Kinda hit a PR lol..and maintained strength and intensity on everything else

[UCFBuilder]

weighed in at 166.8 today...down 2 pounds from last week..dont know if thats good or bad lol....waiting to hear back from layne

[DanTheManB]

weighed in at 166.8 today...down 2 pounds from last week..dont know if thats good or bad lol....waiting to hear back from layne

let us know what he says,.....ur 10 out?

[UCFBuilder]

let us know what he says,.....ur 10 out?

sent him the pics i took this morning and he said i looked great, no further changes...starting to see more back/ham and quad detail...ill be 10 weeks out from my first show next week and 13 weeks out from my main show

[bwelch1985]

bout time for a little pic update pretty soon here right?:D

[UCFBuilder]

bout time for a little pic update pretty soon here right?:D

haha yeah...possibly next week when im 10 weeks out...i like to wait 3-4 weeks in between posting pics so noticeable changes can be seen..if im posting every 1-2 weeks..changes wont be as apparent IMO

[UCFBuilder]

Day 60

Back/Bi's, calves, hams

Now i remember why i dont do bi's with back anymore..bi's felt so weak after a full back workout..it was frustrating me big time..plus the fact that i was there for 2 hours didn't help my mood either....too make up for not being able to get as many reps with the same weight for bi's as i normally do..i did plenty of DS

BB Rows

1 95X12
2 135X12
3 155X12

Close-grip pulldowns

1 75X12
2 100X12
3 137.5X11--PR

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25X12--DS--45 LB DB with left arm onlyX12

Rack pulls--decided to give these a try since i really dont like doing deads...surpisingly liked them..didnt feel awkard or like i was gonna injure myself either..and really felt my ENTIRE back working..may do these every other week from now on

1 135X5
2 225X5
3 275X5
4 315X5

Incline DB curls

1 20X12
2 25X10
3 25X6--DS--15X7

Hammer curls

1 25X12
2 30X9
3 35X7--DS--15X12

Wide-grip BB curls--Bi's were dead at this point..couldnt lift anything

1 45X12
2 50X7

Weighted wide-grip pullups---one less rep on all sets than normal

1 BW+10X4
2 BW+10X4
3 BW+10X4

Seated calves raise

1 1 PlateX12
2 2 PlatesX12
3 3 Plates, 25, 10X12

Kneeling leg curl

1 15X12
2 20X12
3 25X10

Strength: Back strength was really good..had a decent workout there..then bi's were just dead..i did what i could but i wont be doing bi's with back ever again...workout took WAYYYY too long and it was frustrating me how weak i felt when i know my bi's are way stronger than that

[UCFBuilder]

Day 61

25 mins of HIIT on the stairmaster today

feel really drained right now..and im extremely bored..i hate sundays

[jth16]

Day 61

25 mins of HIIT on the stairmaster today

feel really drained right now..and im extremely bored..i hate sundays

Gotta pick up a second hobby or you'll go crazy bud. Video games are my second outlet. During prep when I'm not training, eating, doing something school related, or on the forums, I'm playing a game.

Edit: Also, try taking a trip somewhere one weekend. It will really help you mentally to relax for a bit and come back focused. My day at the beach had that effect, but it made squats a bit more painful today, because of the burn, haha.

[Sean15782]

I'm glad to see you liked the Rack Dead's, hopefully they will help you hang on to as much thickness as possible as you get deeper into the diet.

[UCFBuilder]

Gotta pick up a second hobby or you'll go crazy bud. Video games are my second outlet. During prep when I'm not training, eating, doing something school related, or on the forums, I'm playing a game.

Edit: Also, try taking a trip somewhere one weekend. It will really help you mentally to relax for a bit and come back focused. My day at the beach had that effect, but it made squats a bit more painful today, because of the burn, haha.

Dude im trying so hard to get back into video games...i was into them big time a few years ago..then for some reason just stopped playing and havent really gotten back into it..i do play forza 2...cause cars are a hobby of mine but i really cant do anything with that right now...but it just gets boring after a while..think im gonna pick up grand theft auto and see if that peaks my interest again

as for a trip...i dont know man..just dont feel like i have the energy for it right now..i was so bored a few hours ago that i just got in my car and drove around for an hour and half..seems wierd to most..but it helps clear my mind and pass the time..i enjoy driving a lot..yeah it was a big waste of gas..but it was better than just sitting in my room doing nothin..so i guess that was like a mini-trip lol


I'm glad to see you liked the Rack Dead's, hopefully they will help you hang on to as much thickness as possible as you get deeper into the diet.

yeah thats what im hoping they do and why i decided to give them a shot...i didnt go as heavy as i could of..but ill be adding weight as i get used to these

[jth16]

Dude im trying so hard to get back into video games...i was into them big time a few years ago..then for some reason just stopped playing and havent really gotten back into it..i do play forza 2...cause cars are a hobby of mine but i really cant do anything with that right now...but it just gets boring after a while..think im gonna pick up grand theft auto and see if that peaks my interest again

as for a trip...i dont know man..just dont feel like i have the energy for it right now..i was so bored a few hours ago that i just got in my car and drove around for an hour and half..seems wierd to most..but it helps clear my mind and pass the time..i enjoy driving a lot..yeah it was a big waste of gas..but it was better than just sitting in my room doing nothin..so i guess that was like a mini-trip lol.

I'm a huge nerd man, if it weren't for bodybuilding, I would be the obese gamer that has carpal tunnel at 21 from constantly holding a controller/mouse. (Srs about carpal tunnel btw, haha)

Exactly, that's part of why the trip helps so much. Road trip in the car for 3-4 hours, relaxing in an area you're not used to all day, then 3-4 hours back in the evening. It helps if you have a girlfriend or buddy with you that understands the whole bodybuilding thing, so they aren't all, "Hey lets go get some food/ice-cream/whatever" the whole time.

[domingochavez]

Just have kids, you are lucky if you get time to think about prep while you're running after them!

I have found dieting this time around a lot easier, because I never have any spare time to get lost in my thoughts about how hungry I am.

[UCFBuilder]

I'm a huge nerd man, if it weren't for bodybuilding, I would be the obese gamer that has carpal tunnel at 21 from constantly holding a controller/mouse. (Srs about carpal tunnel btw, haha)

Exactly, that's part of why the trip helps so much. Road trip in the car for 3-4 hours, relaxing in an area you're not used to all day, then 3-4 hours back in the evening. It helps if you have a girlfriend or buddy with you that understands the whole bodybuilding thing, so they aren't all, "Hey lets go get some food/ice-cream/whatever" the whole time.

lol...if it werent for bodybuilding i would still be a fat and lazy person who had cars and racing run his life...so i understand where u are coming from...its amazing how much this sport has changed my life for the better man...the discipline, patience, and work ethic it give you is beyond what i could have ever imagined me having.. and the appreciation it gives for things others take for granted...FOOD lol...is amazing

i hear you on the car trip...but i wish i had a girl or friend who TRULY understood why im doing this and what it actually takes to do this...my friends and family support me..dont get wrong..but its like they cant grasp the things i have to do and they dont understand it..they cant figure out why i just cant eat "healthy" and lose weight..or if i have no energy why i just cant eat something...so i really cant talk to or vent to someone close about bodybuilding..not because they arent willing to listen and give me advice or support me..but becuase they just wont understand where im coming from and therefore cant possibly give the me correct advice....

you guys on this board, layne, and ONE gym friend are really the only people i can and am willing to talk to about this sport and what im going through...even though it isnt face to face..it helps A LOT


Just have kids, you are lucky if you get time to think about prep while you're running after them!

I have found dieting this time around a lot easier, because I never have any spare time to get lost in my thoughts about how hungry I am.

yeah..dont think ill be doing the kids thing any time soon LOL..but i hear ya on it making prep easier..anything to make the time go by is great while in contest prep..just gets your mind of things and makes the day go much smoother...thankfully during the week i have class, doing school work and i also play table tennis competitively for my university...since i cant play right now..i go to the practices and watch and just chill with the guys...so the time flies..its just the weekends when nothing is going on that can get rough...friday and saturday night ill try and go out to a club or something..yes i bring my aminos in a bag with me lol..but sunday can get boring hell

[fltallpaul]

You going to the Europa show this weekend?

[UCFBuilder]

You going to the Europa show this weekend?

of course...i know a few people who are competing in it and wanna see the pro show as well..you going??

[fltallpaul]

of course...i know a few people who are competing in it and wanna see the pro show as well..you going??

Yeah let's meet up, Layne and Isabel are gonna be with me so you can meet your coach.