jth16's Contest Prep Log, whee...

[jth16]

Hello humans,

This is where user will be logging daily and weekly undulations in regard to information relevant to bodybuilding contest preparation. The date of said contest is July 10, 2010. The name of contest is, "2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships,". It is a Super Pro Qualifier. The 'Super Pro Qualifier' modifier entails that any competitor who wins their class will receive a pro card. The stipulation to this is that there must be a minimum of five competitors in your class. Pro status may still be attained if competitor wins the Overall portion of the contest.

User has contacted Layne Norton for guidance in regard to contest preparation in exchange for currency. User finds it relevant to note that he is twenty weeks out from competition.

User's current macro-nutrient breakdown:
Protein: 225
Carbohydrates: 210
Fat: 55

A 'refeed' diet strategy will be implemented twice per week, resulting in the following modified macro-nutrient breakdown:
Protein: 200
Carbohydrates: 330
Fat: 50

User is working on weight resistance split, and would appreciate input from other experienced users. User would like to hit all muscle groups, twice per week, while still able to do high intensity interval cardiovascular work twice per week on non-workout days. This is where user is experiencing an error in ability to calculate.

Thank you humans,
-User

[jth16]

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/19/77152/gallerypic/1CCWlN16mCNTWRx3lBsFL8l2RqtOBZ0992.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/19/77152/gallerypic/1SnNgr6ttVWlfn7IQ6OYTKu0h6o5c291.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/19/77152/gallerypic/1dKi0KlU9lrEarExnf1QQIz9hc4q1435.jpeg

Stare at this steaming pile of glorious male and know that you are inferior.

[Tank9888]

Good luck user.

[jth16]

Finished some LIT cardio, legs this evening. This will be the second time this week.
I'm trying to run split that I work everything twice within eight days, while also doing HIIT twice per week.

Day 1: Chest/Shoulders Hypertrophy
Day 2: Legs/Calves/Abs Heavy -LIT cardio done prior to the weight session
Day 3: Back/Arms Hypertrophy
Day 4: HIIT
Day 5: Chest/Shoulders Heavy
Day 6: Legs/Calves/Abs Hypertrophy - LIT cardio done prior to the weight session
Day 7: Back/Arms Heavy
Day 8: HIIT

The reason I'm choosing to do LIT prior to the leg session is to do some active recovery so my legs won't be as sore during training.

Does this seem feasible or a bit overkill?

Thanks,
-Jordan

[jth16]

Awesome leg day. This is the first time in years that I've worked my whole body twice in a week. I wasn't sure if my body would respond well, but I got to the gym and moved some decent numbers around.

A lift to note:
275X4 Front Squat- Didn't hit failure, this is becoming one of my favorite leg exercises. I've tried them maybe three other times in my life, but I'm pretty sure I'll be making it a staple on hypertrophy days..

It feels great to be dieting again, and to have Layne as my coach removes a level of stress. With him, as long as I do what he says to the T, I know I'll be on stage shredded.

-Jordan

[Tank9888]

We've started doing front squats religiously here at HC. We actually do Back Squats on Mondays, then Front Squats on Thursdays, with a nice power clean/clean (high hang) workout on either Tuesdays or Wednesdays. It dominates my legs, but Come Saturday and Sunday, my legs feel indestructible and by clean max is skyrocketing. For the most part, almost every guy on the teams front squat max was 100lbs lighter than their back squat. Try doing more weight next time you do you front squats. I got 375x4 and it was my last lift. If I know you, your back squat max is pushing 500, which means you should be able to hit 350+ for reps fairly easy.

[jth16]

We've started doing front squats religiously here at HC. We actually do Back Squats on Mondays, then Front Squats on Thursdays, with a nice power clean/clean (high hang) workout on either Tuesdays or Wednesdays. It dominates my legs, but Come Saturday and Sunday, my legs feel indestructible and by clean max is skyrocketing. For the most part, almost every guy on the teams front squat max was 100lbs lighter than their back squat. Try doing more weight next time you do you front squats. I got 375x4 and it was my last lift. If I know you, your back squat max is pushing 500, which means you should be able to hit 350+ for reps fairly easy.

Damn dude, you need to be the one logging this isht. That's a monster front squat. I'll push it up a bit more next week. I need to work on my form, because after some sets my mid-lower back feels about as worked as my legs.

[UCFBuilder]

in man...looking forward to seeing your progress...u and i are in the same boat..im 20 weeks out from my comps as well and i have layne doing my prep

[jth16]

in man...looking forward to seeing your progress...u and i are in the same boat..im 20 weeks out from my comps as well and i have layne doing my prep

Thanks bud, what competition are you doing?

[UCFBuilder]

Thanks bud, what competition are you doing?

NPC mid-Florida on June 19th and NPC Southern States on July 10..possibly even the Dexter jackson classic on July 30....i know layne will bring me in shredded as he will with u as well

[Tank9888]

It is going to be cool watching you two progress. Good luck to both of you guys.

[jth16]

Training is going great, I decided to go ahead and get Layne to cover my gym routine also.
Weight is coming off, I was definitely holding some water, because I've dropped like three pounds in the past two days and that's even after having a refeed day that put me over 300g carbs.

I'm still feeling awesome, I doubt I'll start to get lethargic or loose and strength until around 6-7 weeks out.

Right now, my goals are:
Fully settle into my diet.
Ie. having a cheat sheet posted on the refrigerator with every possible meal size written down so I don't have to do all of these damn calculations every meal.
Adjust to the new exercise routine.
I went from working everything once a week to everything twice a week and now to whatever Layne decides. So, I'm looking forward to some sameness or predictability in that department.
Stay focused.
No cheating, no missing meals, no skimping on a set, staying completely precise with my diet, and getting seven to eight hours of rest every night.

-Jordan

[UCFBuilder]

Training is going great, I decided to go ahead and get Layne to cover my gym routine also.
Weight is coming off, I was definitely holding some water, because I've dropped like three pounds in the past two days and that's even after having a refeed day that put me over 300g carbs.

I'm still feeling awesome, I doubt I'll start to get lethargic or loose and strength until around 6-7 weeks out.

Right now, my goals are:
Fully settle into my diet.
Ie. having a cheat sheet posted on the refrigerator with every possible meal size written down so I don't have to do all of these damn calculations every meal.
Adjust to the new exercise routine.
I went from working everything once a week to everything twice a week and now to whatever Layne decides. So, I'm looking forward to some sameness or predictability in that department.
Stay focused.
No cheating, no missing meals, no skimping on a set, staying completely precise with my diet, and getting seven to eight hours of rest every night.

-Jordan

6-7 weeks out is prolly a good guess to when u will start feeling some major energy lows and some strength loss....im hoping to never feel it but im sure some time around there it will start kicking in...

those are some good goals to set...ull get used to the new training routine quick tho..i like working things twice a week....i feel its great for building muscle in the offseason and awesome for retaining it while dieting..especially if are doing a power/hyper routine where u work in both low and high rep ranges

[jth16]

6-7 weeks out is prolly a good guess to when u will start feeling some major energy lows and some strength loss....im hoping to never feel it but im sure some time around there it will start kicking in...

those are some good goals to set...ull get used to the new training routine quick tho..i like working things twice a week....i feel its great for building muscle in the offseason and awesome for retaining it while dieting..especially if are doing a power/hyper routine where u work in both low and high rep ranges

I'm really hoping early on I'll be able to add a bit of mass to my weak points. I figure right now I'm hanging so close to maintenance and I have refeeds that undoubtedly send me to or above maintenance.

It seems most people are swapping to a 2X a week routine. I did that last week with a routine I basically threw together last minute, and I've gotta say I like it so far. Alternating power/hyper days I feel like I get just enough rest to hit the bodypart again later that week.

How many weeks out did you start working with Layne?

[jth16]

Feeling awesome today. I had a little bit of lethargy earlier today, but that is probably, because I've been getting 5-6 hours of sleep the past three nights due to Army drills.

First day of Layne's workout routine. it was decently hard, but I was able to cope and enjoy it.

Some good news; I was chosen in my unit to compete in late March in the 'Best Warrior Competiton'. If I advance past the company level I'm guaranteed Air Assault or Airborne school.

-Jordan

[UCFBuilder]

I'm really hoping early on I'll be able to add a bit of mass to my weak points. I figure right now I'm hanging so close to maintenance and I have refeeds that undoubtedly send me to or above maintenance.

It seems most people are swapping to a 2X a week routine. I did that last week with a routine I basically threw together last minute, and I've gotta say I like it so far. Alternating power/hyper days I feel like I get just enough rest to hit the bodypart again later that week.

How many weeks out did you start working with Layne?


Feeling awesome today. I had a little bit of lethargy earlier today, but that is probably, because I've been getting 5-6 hours of sleep the past three nights due to Army drills.

First day of Layne's workout routine. it was decently hard, but I was able to cope and enjoy it.

Some good news; I was chosen in my unit to compete in late March in the 'Best Warrior Competiton'. If I advance past the company level I'm guaranteed Air Assault or Airborne school.

-Jordan


yeah man ull start to really like the twice a week routine..especially once you see body changing by the week and lifts going up by the workout as well...its a great routine layne thought of...

i started working with him at the start of this prep...so 3 weeks ago which was 22 weeks out from my main comp and 19 from my practice comp

congrats on getting into that competition...hope u do well

[Tank9888]

We have a new Boxing Club starting at H.C. and Coach Hebing is starting to give Brazilian Jujitsu lessons after Spring Ball. I am in the process of becoming a BAMF... I can't wait, it's going to be crazy.

[jth16]

Leg day today. I had some crazy bowel issues. Sparing the gross details, my goal going into the gym was to not **** myself.

I had some great lifts, broke the 300 mark on front squats. I'm still getting used to the form and holding the weight correctly. The bar moving is in part what made me stop with the 305 set. When the bar moves forward on my delts I have to drop my arms, because lets be realistic here, I'm not going to hold 305 mid way on my biceps.

Overall, I destroyed everything, very happy with the way things are going. HIIT and abs tomorrow.

-Jordan

[jth16]

We have a new Boxing Club starting at H.C. and Coach Hebing is starting to give Brazilian Jujitsu lessons after Spring Ball. I am in the process of becoming a BAMF... I can't wait, it's going to be crazy.

That's awesome man. So you're going to be spending all summer in Montgomery?

[Tank9888]

That's awesome man. So you're going to be spending all summer in Montgomery?

Yeah man, for the most party. I have to. Coach is saying that I will be team captain next year, so I have to stay and get "My" team ready.

I told you you could beast out on some front squats though. One thing that will really help you is doing some wrist stretches a couple times a day for like 5 min. each. It sounds stupid, but my wrist have gotten to the point that holding the weight isn't the problem anymore. I'll show you what I mean next time I see you.

[jth16]

Yeah man, for the most party. I have to. Coach is saying that I will be team captain next year, so I have to stay and get "My" team ready.

I told you you could beast out on some front squats though. One thing that will really help you is doing some wrist stretches a couple times a day for like 5 min. each. It sounds stupid, but my wrist have gotten to the point that holding the weight isn't the problem anymore. I'll show you what I mean next time I see you.

Lulz, dude, I'm not doing the crazy hyper extended wrist way of holding these. Feels like my wrists are going to pop off at the joint.

Think this http://www.youtube.com/watch?v=XhfBEU0GlbE

[fltallpaul]

Great to see you back on the boards Jordan...I still remember your first contest prep. Good luck this year...I look forward to following and living vicariously through others since I am not getting back on stage until 2011.

[jth16]

Great to see you back on the boards Jordan...I still remember your first contest prep. Good luck this year...I look forward to following and living vicariously through others since I am not getting back on stage until 2011.

Hey Paul! Congrats on going pro. You looked incredible, the fact that you're 6'3" with that mass naturally is mind blowing.
I've gone through pretty much every page of your journal, haha. Yours and Quelly's threads are my main form of motivation.
I know you'll do badass in the pro ranks if you keep at it like you have been.

-Jordan

[jth16]

First day of HIIT and abs. Really enjoyed it, got my heart rate up to a peak of 183bpm. Only 10 intervals, but it was still enough to tire my legs out a bit and wind me.
Weight is coming off nicely.

Chest, back and refeed tomorrow :)

-Jordan

[jth16]

Adding another contest to the list:

July 17, 2010
Southern Open SNBF Championships
Suwanee , GA

and possibly

July 24, 2010
INBA Mississippi Coast Bodybuilding & Figure Championships
PNBA Pro Qualifier
Biloxi, Mississippi

Also, I'm looking at an NPC competition in mid-late August.

-Jordan

[jth16]

Refeed day was of course wonderful.
Pushed hard on chest and back. I'm trying new exercises and it feels good to do something out of the ordinary; hitting the muscle from a different angle.
I used egg beaters in one of my meals and my god, I don't care how deep into dieting you are, these with some oatmeal will destroy any trace of hunger. 450g of egg beaters and a packet of oatmeal, try it.

-Jordan

[jth16]

Revised contest schedule, going to send this to Layne and see what he thinks, but I'm pretty set on at least doing these three competitions:

July 10, 2010
NGA Alabama Natural Open Bodybuilding & Figure Championships (NGA Super Pro Qualifier)
Spain Park High School
Hoover, (Birmingham) Alabama

July 17, 2010
Southern Open SNBF Championships
Suwanee, GA

July 24, 2010
INBF Southern Natural Championships Bodybuilding, Figure, Ms. Fit Body & Swimsuit (WNBF Pro Qualifier)
The Douglas Theatre
Macon, Georgia

And some combination of these three depending on how the season went, how I'm feeling and if I still haver available funds, etc:

August 14, 2010
Clash at the Capstone
Tuscaloosa, AL

August 21, 2010
Heart of Dixie
Mobile, AL

August 28, 2010
NPC State Championships
Birmingham, AL

-Jordan

[jth16]

All competitions are a go! This puts me at 19, 20 and 21 weeks out as of tomorrow. Also, depending on how the next 21 weeks go I may throw an NPC competition in there during August.

Destroyed legs today. No PRs, but Layne is having me stay away from failure for the most part this week while I acclimate to the new routine/volume.

-Jordan

[jth16]

19 Weeks out from the NGA show. Feeling awesome, not a thing to complain of. My physique is changing rapidly; Layne knows what he is doing. I fully expect my 1 week out look from my first competition to be my 10-12 week out look this go around. Some jaws are going to drop when I put up my 16 week out photos.

Arms and shoulders today. Should be a relatively painless day compared to yesterday.

-Jordan

[UCFBuilder]

nice competition schedule man...looks like you're gonna be a busy competitor this summer lol....good luck with arms and shoulders today

[jth16]

Arms and shoulders went well today. No changes in diet for this next week.
HIIT and abs tomorrow

-Jordan

[Tank9888]

I take it Layne doesn't have you doing any type of cleans in your workout?? They are good when you do a full front squat with them. I have noticed a size increase in my traps and a weight increase in my front squats from doing them.

[jth16]

I take it Layne doesn't have you doing any type of cleans in your workout?? They are good when you do a full front squat with them. I have noticed a size increase in my traps and a weight increase in my front squats from doing them.

Well, one issue I'd like to address before we move any further. Why are you up, on a Sunday, at 7:45AM trollin' bb.com? Haha

Nope, no olympic lifts. I'm doing a few new movements for most parts of my body, which I'm sure will make a difference.

[Tank9888]

Well, one issue I'd like to address before we move any further. Why are you up, on a Sunday, at 7:45AM trollin' bb.com? Haha

Nope, no olympic lifts. I'm doing a few new movements for most parts of my body, which I'm sure will make a difference.


Haha, well I wasn't up at 7:45, I actually posted it at like 9:30 or so before I went to church. But yeah, we already had that convo... I got ya, I guess you really wouldn't have any need for a clean type lift. They are just so damn addicting once you get good at them! Haha.

[Quelly]

Jordan,

Can't wait to see what you can do this season!

Eric

[jth16]

Haha, well I wasn't up at 7:45, I actually posted it at like 9:30 or so before I went to church. But yeah, we already had that convo... I got ya, I guess you really wouldn't have any need for a clean type lift. They are just so damn addicting once you get good at them! Haha.

Dude, okay, if there was any question as to whether I am hardcore, it has now been answered.
So, the past few days my stomach has been feeling a little bulged from where it usually is. Weight loss has been occurring so I didn't put much thought to it.

Today I'm at the track, doing my HIIT sprints, and on number three I'm like, huh, I'm going to have to poop after this. Four, five, sprints through, mkk this might need to happen soon. Six, I'm sprint jogging to the bathroom where I drop a BM half of my bodyweight. I felt like I had given birth. So, I wash my hands and on my way out to finish up the sprints, and I'm all, "Hey, I have to fart..."

It was not gaseous in nature. This was a hybrid solid liquid demon composed of sulfuric acid. Run back, drop another BM of equal size. I'm sitting there thinking, "JEEZ this has GOT to be it." Clean up once more, throw away my boxers in the trashcan (Yes, I did sprints in just shorts after ****ting myself) and head out. Well, I decided since that took so long and my heart rate had calmed down I would do another six instead of the four that were left. One, two, three, alright, I'm cool, I'm going to make it through. Four, five, thinking to myself, "You've got to be kidding me..." Six, sprint jog back to the bathroom where I once more drop a BM double the length of my intestine. I clean up AGAIN, and go do my ten minute cool down followed by ab work.

My bowels feel so awesome right now, like some tiny masseuse is inside my belly perpetually massaging my lower intestine.

Cliffs:
Run
Poop
Poop pants
Run
Poop
Abs
?
Profit

-Jordan

[DanTheManB]

Dude, okay, if there was any question as to whether I am hardcore, it has now been answered.
So, the past few days my stomach has been feeling a little bulged from where it usually is. Weight loss has been occurring so I didn't put much thought to it.

Today I'm at the track, doing my HIIT sprints, and on number three I'm like, huh, I'm going to have to poop after this. Four, five, sprints through, mkk this might need to happen soon. Six, I'm sprint jogging to the bathroom where I drop a BM half of my bodyweight. I felt like I had given birth. So, I wash my hands and on my way out to finish up the sprints, and I'm all, "Hey, I have to fart..."

It was not gaseous in nature. This was a hybrid solid liquid demon composed of sulfuric acid. Run back, drop another BM of equal size. I'm sitting there thinking, "JEEZ this has GOT to be it." Clean up once more, throw away my boxers in the trashcan (Yes, I did sprints in just shorts after ****ting myself) and head out. Well, I decided since that took so long and my heart rate had calmed down I would do another six instead of the four that were left. One, two, three, alright, I'm cool, I'm going to make it through. Four, five, thinking to myself, "You've got to be kidding me..." Six, sprint jog back to the bathroom where I once more drop a BM double the length of my intestine. I clean up AGAIN, and go do my ten minute cool down followed by ab work.

My bowels feel so awesome right now, like some tiny masseuse is inside my belly perpetually massaging my lower intestine.

Cliffs:
Run
Poop
Poop pants
Run
Poop
Abs
?
Profit

-Jordan

AHAHAHAHAHAHA!!!!! this was so awesome

[Tank9888]

Dude, okay, if there was any question as to whether I am hardcore, it has now been answered.
So, the past few days my stomach has been feeling a little bulged from where it usually is. Weight loss has been occurring so I didn't put much thought to it.

Today I'm at the track, doing my HIIT sprints, and on number three I'm like, huh, I'm going to have to poop after this. Four, five, sprints through, mkk this might need to happen soon. Six, I'm sprint jogging to the bathroom where I drop a BM half of my bodyweight. I felt like I had given birth. So, I wash my hands and on my way out to finish up the sprints, and I'm all, "Hey, I have to fart..."

It was not gaseous in nature. This was a hybrid solid liquid demon composed of sulfuric acid. Run back, drop another BM of equal size. I'm sitting there thinking, "JEEZ this has GOT to be it." Clean up once more, throw away my boxers in the trashcan (Yes, I did sprints in just shorts after ****ting myself) and head out. Well, I decided since that took so long and my heart rate had calmed down I would do another six instead of the four that were left. One, two, three, alright, I'm cool, I'm going to make it through. Four, five, thinking to myself, "You've got to be kidding me..." Six, sprint jog back to the bathroom where I once more drop a BM double the length of my intestine. I clean up AGAIN, and go do my ten minute cool down followed by ab work.

My bowels feel so awesome right now, like some tiny masseuse is inside my belly perpetually massaging my lower intestine.

Cliffs:
Run
Poop
Poop pants
Run
Poop
Abs
?
Profit

-Jordan

I seriously just about peed myself! Hahahahahahhahahaha

[UCFBuilder]

Dude, okay, if there was any question as to whether I am hardcore, it has now been answered.
So, the past few days my stomach has been feeling a little bulged from where it usually is. Weight loss has been occurring so I didn't put much thought to it.

Today I'm at the track, doing my HIIT sprints, and on number three I'm like, huh, I'm going to have to poop after this. Four, five, sprints through, mkk this might need to happen soon. Six, I'm sprint jogging to the bathroom where I drop a BM half of my bodyweight. I felt like I had given birth. So, I wash my hands and on my way out to finish up the sprints, and I'm all, "Hey, I have to fart..."

It was not gaseous in nature. This was a hybrid solid liquid demon composed of sulfuric acid. Run back, drop another BM of equal size. I'm sitting there thinking, "JEEZ this has GOT to be it." Clean up once more, throw away my boxers in the trashcan (Yes, I did sprints in just shorts after ****ting myself) and head out. Well, I decided since that took so long and my heart rate had calmed down I would do another six instead of the four that were left. One, two, three, alright, I'm cool, I'm going to make it through. Four, five, thinking to myself, "You've got to be kidding me..." Six, sprint jog back to the bathroom where I once more drop a BM double the length of my intestine. I clean up AGAIN, and go do my ten minute cool down followed by ab work.

My bowels feel so awesome right now, like some tiny masseuse is inside my belly perpetually massaging my lower intestine.

Cliffs:
Run
Poop
Poop pants
Run
Poop
Abs
?
Profit

-Jordan

OMG...LOL...now thats dedication to cardio right there

[jth16]

Refeed day! Omn nom nom :)
I had a great upper body day. I'm doing some new exercises and I'm finally hitting those weak points on my back like I've been wanting to.

I have found a bodybuilding food that will hold me over in the depths of dieting:

Egg beaters and Simply Potatoes shredded potatoes with one slice of 2% fat cheese.
I'm eating this now as my post workout meal.
355g Potatoes
450g Egg beaters (I think, my memory is horrible, it may have been 350g)
1 Slice of 2% fat cheese
1/4 Tbsp EVOO
All cooked together in a skillet
40/80/12 P/C/F

Also salt, pepper, seasoning and hot sauce were added. My gosh this stuff is awesome. I don't feel like I'm dieting.

-Jordan

Half way through I'm feeling full and it tastes freaking amazing.

[jth16]

I've been tracking my weight on a day to day basis and I've noticed something that doesn't follow logic, although after doing some reading, the science behind it makes sense.

Sunday: Normal
Monday: Refeed
Tuesday Normal
Wednesday: Normal
Thursday: Refeed
Friday: Normal
Saturday: Normal

After a refeed, my weight will drop down a pound or two, and the following normal day, usually my weight stays roughly the same, then on the following normal eating days, my weight increases until I hit the next refeed, which causes me to drop to a new low.

This doesn't follow logic, in that I'm eating under maintenance on normal days and on two of the normal days I'm doing HIIT cardio. Where as on the refeed days I'm at or slightly above maintenance calories.

After doing some reading, apparently while in a caloric deficit you're more prone to store water in extracellular compartments, and the refeed causes the water to be removed/move to intracellular compartments. At least that's the jist that I've gotten.

If anyone has anymore insight into what I may be experiencing feel free to chime in.

-Jordan

[UCFBuilder]

I've been tracking my weight on a day to day basis and I've noticed something that doesn't follow logic, although after doing some reading, the science behind it makes sense.

Sunday: Normal
Monday: Refeed
Tuesday Normal
Wednesday: Normal
Thursday: Refeed
Friday: Normal
Saturday: Normal

After a refeed, my weight will drop down a pound or two, and the following normal day, usually my weight stays roughly the same, then on the following normal eating days, my weight increases until I hit the next refeed, which causes me to drop to a new low.

This doesn't follow logic, in that I'm eating under maintenance on normal days and on two of the normal days I'm doing HIIT cardio. Where as on the refeed days I'm at or slightly above maintenance calories.

After doing some reading, apparently while in a caloric deficit you're more prone to store water in extracellular compartments, and the refeed causes the water to be removed/move to intracellular compartments. At least that's the jist that I've gotten.

If anyone has anymore insight into what I may be experiencing feel free to chime in.

-Jordan

damn thats really weird...its the exact opposite with me...after my refeed im a pound heavier...then after two normal days ill be down 2 pounds....dont really know why thats happening with you..maybe ask layne??

but as long as your lighter at the end of the week than u were at the beginning..ur fine

[jth16]

damn thats really weird...its the exact opposite with me...after my refeed im a pound heavier...then after two normal days ill be down 2 pounds....dont really know why thats happening with you..maybe ask layne??

but as long as your lighter at the end of the week than u were at the beginning..ur fine

That's been the trend so far. I'm interested to see if it will continue. I'm higher bodyfat than you so it could have something to do with that. I don't know.

If I wake up under 202 tomorrow then the pattern holds.

[Quelly]

I've been tracking my weight on a day to day basis and I've noticed something that doesn't follow logic, although after doing some reading, the science behind it makes sense.

Sunday: Normal
Monday: Refeed
Tuesday Normal
Wednesday: Normal
Thursday: Refeed
Friday: Normal
Saturday: Normal

After a refeed, my weight will drop down a pound or two, and the following normal day, usually my weight stays roughly the same, then on the following normal eating days, my weight increases until I hit the next refeed, which causes me to drop to a new low.

This doesn't follow logic, in that I'm eating under maintenance on normal days and on two of the normal days I'm doing HIIT cardio. Where as on the refeed days I'm at or slightly above maintenance calories.

After doing some reading, apparently while in a caloric deficit you're more prone to store water in extracellular compartments, and the refeed causes the water to be removed/move to intracellular compartments. At least that's the jist that I've gotten.

If anyone has anymore insight into what I may be experiencing feel free to chime in.

-Jordan

More common than you would think, it also tends to correlate to folks who do better on higher carb diets.

And....pooping your pants during sprints....well....I'm proud of you lol?

[jth16]

More common than you would think, it also tends to correlate to folks who do better on higher carb diets.

And....pooping your pants during sprints....well....I'm proud of you lol?

How do you draw that conclusion?
Personally, I've never dieted on high carbs. 230-250g per day is usually my starting point. I suppose next time around I could try starting at like 300g.

Look, man, I guess you missed the memo. That isht is cool now. All the pros do it. It shows how hardcore of a bodybuilder you are. Pooping while working out. It says, "Yeah, I don't even stop dieting/training to use the restroom; my time is better spent in the gym."

[coloBB]

More common than you would think, it also tends to correlate to folks who do better on higher carb diets.

And....pooping your pants during sprints....well....I'm proud of you lol?

yup I'm in that boat... the high carb dieter... not the pants pooper...

Good work going on in here!

[jth16]

Well, I woke up at 202.2. I don't recall exactly down to the tenth what I weighed the day prior, but I believe it was 202.8. Not as drastic a drop as I'm used to, but nonetheless, I ate more and my weight dropped.

[jth16]

PR on front squats today. 305X4 ATG, went for five but stopped half way down.
Also a PR on SLDL, 365X5 for two sets, so next week I'm sure I'll go higher, I just need my wrist wraps.
Leg day went smoothly. I'm looking visibly thinner. I can tell that my lower half is going to lean out faster than my upper, but that happened the first time around so no surprise there.

HIIT and abs tomorrow

-Jordan

[Quelly]

How do you draw that conclusion?
Personally, I've never dieted on high carbs. 230-250g per day is usually my starting point. I suppose next time around I could try starting at like 300g.

Look, man, I guess you missed the memo. That isht is cool now. All the pros do it. It shows how hardcore of a bodybuilder you are. Pooping while working out. It says, "Yeah, I don't even stop dieting/training to use the restroom; my time is better spent in the gym."
Its definitely not a fact set in stone, its just a recurring theme I've seen among competitors whose bodies respond in that matter. I remember Berto, and Angela Compili for example increasing carbs DRASTICALLY during their peak weeks and they would just start losing weight faster. It seems with some people's metabolisms, and It seems to correlate with metabolisms who do well with carbs, when they are quite depressed you see a disproportionate increase in MET rate when carbs are reintroduced in higher amounts compared to the amount of carbs fed, and the weight drops. Remember, carbohydrate has a direct impact on both leptin and thryoid. I even saw this happen to me in a limited amount. The weeks I lost the most weight during my 9 month prep in which I did 5 shows were the weeks after shows. For a show I ramped carbs up for the peek week and then had a finale after each show with some ridiculous 1 to 2 day cheat fest before getting back on the diet. Did it set me back? No, it catapulted me forward in conditioning!

yup I'm in that boat... the high carb dieter... not the pants pooper...

Good work going on in here!
There ya go.

[jth16]

Its definitely not a fact set in stone, its just a recurring theme I've seen among competitors whose bodies respond in that matter. I remember Berto, and Angela Compili for example increasing carbs DRASTICALLY during their peak weeks and they would just start losing weight faster. It seems with some people's metabolisms, and It seems to correlate with metabolisms who do well with carbs, when they are quite depressed you see a disproportionate increase in MET rate when carbs are reintroduced in higher amounts compared to the amount of carbs fed, and the weight drops. Remember, carbohydrate has a direct impact on both leptin and thryoid. I even saw this happen to me in a limited amount. The weeks I lost the most weight during my 9 month prep in which I did 5 shows were the weeks after shows. For a show I ramped carbs up for the peek week and then had a finale after each show with some ridiculous 1 to 2 day cheat fest before getting back on the diet. Did it set me back? No, it catapulted me forward in conditioning!

There ya go.

Oh right, yeah, I've noticed that. It seems like the effect becomes more drastic the longer the person has been carb restricted and or are very low on bodyfat, so maybe I'm just experiencing that on a much more minor scale.

You dieted for 36 weeks? Damn man, that takes a level of willpower rarely seen even in competitive bodybuilders. I thought my 26 weeks was hardcore.

-Jordan

[Tank9888]

How do you draw that conclusion?
Personally, I've never dieted on high carbs. 230-250g per day is usually my starting point. I suppose next time around I could try starting at like 300g.

Look, man, I guess you missed the memo. That isht is cool now. All the pros do it. It shows how hardcore of a bodybuilder you are. Pooping while working out. It says, "Yeah, I don't even stop dieting/training to use the restroom; my time is better spent in the gym."

Dude, remember that time I texted you from the gym after I had shat myself... yeah, I forgot to mention that one of the huge @$$ dudes in the back walked up to me as I was walking out and whispered, "Hell yea man, hard-fu**ing-core brother." Something about shatting yourself in the gym...it just takes courage and dedication.

Oh, and I forgot to mention early over texts, a sophomore got 600 today on dead lifts...after maxing on squats...

[Quelly]

Oh right, yeah, I've noticed that. It seems like the effect becomes more drastic the longer the person has been carb restricted and or are very low on bodyfat, so maybe I'm just experiencing that on a much more minor scale.

You dieted for 36 weeks? Damn man, that takes a level of willpower rarely seen even in competitive bodybuilders. I thought my 26 weeks was hardcore.

-Jordan

I agree it does seem to correlate in that way, and hell man...I dieted that long because I had to to get shredded...it was a rough year though, injury, deaths in the family, lot of personal issues and stress...so it was probably harder than it would have normally been to get there. But dude, don't discount your journey, 26 weeks is hardcore, your doing what you have to do to get shredded right? Same thing I did.

[jth16]

I agree it does seem to correlate in that way, and hell man...I dieted that long because I had to to get shredded...it was a rough year though, injury, deaths in the family, lot of personal issues and stress...so it was probably harder than it would have normally been to get there. But dude, don't discount your journey, 26 weeks is hardcore, your doing what you have to do to get shredded right? Same thing I did.

Whatever it takes. I say I'm 19 weeks out now, but if 18 weeks comes and goes and I'm not peeled, I may put off the contest date until later.

Finished my cardio for the evening, for some reason feeling watery or slightly bloated.
Methinks a drop will happen soon.

-Jordan

[jth16]

First change of the prep was passed down today.
Very small drop in carbs, increase in HIIT and LIT cardo.

HIIT, abs and LIT were on the agenda for today. Got a massive pump from HIIT intervals, and really got my heart rate up. Tomorrow is a refeed day; always exited about that.
I'll be working my two weakest points, chest and back.

This week seems to be flying by compared to last week.

-Jordan

[Quelly]

Whatever it takes. I say I'm 19 weeks out now, but if 18 weeks comes and goes and I'm not peeled, I may put off the contest date until later.

Finished my cardio for the evening, for some reason feeling watery or slightly bloated.
Methinks a drop will happen soon.

-Jordan

Jordan I think you'll be ready by then, with your physique, attitude and work ethic, and Layne's guidance I predict a great season!

[Tank9888]

Just a fun fact, I had a BMI measurement tell me that I was 32.5%bf today... I should really start working out...

[UCFBuilder]

Whatever it takes. I say I'm 19 weeks out now, but if 18 weeks comes and goes and I'm not peeled, I may put off the contest date until later.

Finished my cardio for the evening, for some reason feeling watery or slightly bloated.
Methinks a drop will happen soon.

-Jordan

dude...u will def. be ready in 19 weeks...especially with layne on your side....no reason to worry...ull be peeled by then

[jth16]

dude...u will def. be ready in 19 weeks...especially with layne on your side....no reason to worry...ull be peeled by then


Jordan I think you'll be ready by then, with your physique, attitude and work ethic, and Layne's guidance I predict a great season!.

Thanks for the vote of confidence guys.

@Tank9888:
Haha, yeah, and by the BMI measurement an IFBB pro on stage is morbidly obese.
No way you're higher than ~13-14%.

[Tank9888]

Thanks for the vote of confidence guys.

@Tank9888:
Haha, yeah, and by the BMI measurement an IFBB pro on stage is morbidly obese.
No way you're higher than ~13-14%.

According to the calculations, I should weigh at the most 160lbs to avoid heart disease and to be considered a "healthy" adult...

[jth16]

According to the calculations, I should weigh at the most 160lbs to avoid heart disease and to be considered a "healthy" adult...

Yeah, the army says I should weigh a max of 170 :P
I would be a freaking anatomy chart.

[jth16]

Refeed day has been fun. ~450g of potato is hard to stomach.

Back and chest went excellently. I'm hitting my chest and back from different angles and using different exercises.

Tomorrow is Legs and LIT.

[jth16]

PRs all across the board on legs today. LIT cardio came and went, nothing special.
Overall, this week has gone by quickly, and I'm seeing changes in the mirror daily.
Tomorrow is 18 weeks out and shoulders and arms.

-Jordan

[jth16]

Well, not a lot of scale weight drop this week, but I'm definitely changing in the mirror.
Looking back over pictures from even last week I can see differences. I'm still PRing in the gym, so good on that. I'll probably post progress pictures either next week or at the 16 weeks out mark.

-Jordan

[jth16]

Delts and arms are appropriately destroyed. Still hitting PRs, happily. Did a few minutes of posing practice with a friend today. It's amazing how much different one can look in the right lighting.
HIIT and abs tomorrow.

-Jordan

[jth16]

HIIT and abs done.
I'm noticing that I'm having to work a bit harder to get my heart rate in the range that I want it, so I'm improving cardiovascularly. During LIT cardio previously I would set the treadmill to 1.0 incline, 3.7-3.8mph and that would get me into the 130bpm range, but now I have to set it to 4.0-4.1mph, and likewise with HIIT, my heart rate used to get as high as 180-187bpm, but now I can't seem to get it to touch 180bpm until maybe the last interval or two.

-Jordan

[jth16]

Upper body power day completed. PRs on Pendlay rows, and dumbbell shoulder press.
As per Layne's guidance, I changed up several of my exercise choices this week. It was a welcome change; made the workout seem to go by faster.

My weight keeps bounding up and down, from 201.2-204, and it's been that way for going on three weeks now. I raised the issue to Layne and if the number still isn't dropping by Wednesday, we'll get more aggressive with the diet.

I redid my bodyfat calculation using calipers and according to the reading I've lost four pounds of fat in the past two and a half weeks, so I'm not too worried anymore, and I can see the difference in the mirror.

-Jordan

[Tank9888]

Upper body power day completed. PRs on Pendlay rows, and dumbbell shoulder press.
As per Layne's guidance, I changed up several of my exercise choices this week. It was a welcome change; made the workout seem to go by faster.

My weight keeps bounding up and down, from 201.2-204, and it's been that way for going on three weeks now. I raised the issue to Layne and if the number still isn't dropping by Wednesday, we'll get more aggressive with the diet.

I redid my bodyfat calculation using calipers and according to the reading I've lost four pounds of fat in the past two and a half weeks, so I'm not too worried anymore, and I can see the difference in the mirror.

-Jordan

Very nice man. I have been working my ass off lately, but been gaining/maintaining weight. It is nice. You know that I have never taken in enough calories to actually gain weight/strength, but as of lately, I have done pretty good job of eating A LOT. I actually PR'd on bench today, hitting 320x8 pretty easily. and that was after football spring practice, so I was pretty spent during the workout. I am excited to see what I can get done in this next 7 weeks.

[jth16]

Very nice man. I have been working my ass off lately, but been gaining/maintaining weight. It is nice. You know that I have never taken in enough calories to actually gain weight/strength, but as of lately, I have done pretty good job of eating A LOT. I actually PR'd on bench today, hitting 320x8 pretty easily. and that was after football spring practice, so I was pretty spent during the workout. I am excited to see what I can get done in this next 7 weeks.

Monstrous dude, no doubt you'll be hitting up 405 for reps within a few months.
My bench press is horrible. I did flat barbell press for the first time today in probably two months; or whenever you and I did it at Sportsplex during the Christmas break. I've been sticking to incline dumbbell presses for the most part. Only love the lower area gets is from the occasional press and weighted dips.

-Jordan

[jth16]

It would seem that weight is dropping again. Nothing has been changed diet-wise, I guess my body just decided to get with the program :P

I woke up yesterday at 204.6, pretty frustrated, because that's near where I started my diet at. Had my refeed day, and woke up this morning at 200.4, which is a new low for me. I'm really hoping this momentum continues for a bit. I would like to see 19X.XX pretty soon; that will be the first time since my first prep that I've been back under 200lbs.

It still boggles my mind how I can eat more than I usually do and wake up lighter...

-Jordan

[UCFBuilder]

It would seem that weight is dropping again. Nothing has been changed diet-wise, I guess my body just decided to get with the program :P

I woke up yesterday at 204.6, pretty frustrated, because that's near where I started my diet at. Had my refeed day, and woke up this morning at 200.4, which is a new low for me. I'm really hoping this momentum continues for a bit. I would like to see 19X.XX pretty soon; that will be the first time since my first prep that I've been back under 200lbs.

It still boggles my mind how I can eat more than I usually do and wake up lighter...

-Jordan

its boggling my mind as well man lol...but then again for the first time this prep i had my refeed yesterday and i woke up today lighter..so go figure...good job on getting to 200..im sure by the end of the week or early next week ull be in the 190's man

[jth16]

Yeh buddeh, had an awesome leg day. Dropping that 4lbs of water or whatever it was has made me look so much better, very motivating. Although, today was the worst bout of lethargy, but while dieting that is expected, and it wasn't bad at all. Just had to stay mentally tough and say eff it.

PRs on pretty much everything today. I'm starting to wonder where the upper limit is on this thing. 315X4 deep front squats, I'm pretty sure I could have pushed for five or six, but I didn't want to hit failure. Really though, numbers were higher on every lift.
Tomorrow is abs and HIIT

-Jordan

[UCFBuilder]

Yeh buddeh, had an awesome leg day. Dropping that 4lbs of water or whatever it was has made me look so much better, very motivating. Although, today was the worst bout of lethargy, but while dieting that is expected, and it wasn't bad at all. Just had to stay mentally tough and say eff it.

PRs on pretty much everything today. I'm starting to wonder where the upper limit is on this thing. 315X4 deep front squats, I'm pretty sure I could have pushed for five or six, but I didn't want to hit failure. Really though, numbers were higher on every lift.
Tomorrow is abs and HIIT

-Jordan

grats on the PR's...i mentioned in my log that hitting PR's while getting shredded in the best feeling lol...it really is though

[Tank9888]

Monstrous dude, no doubt you'll be hitting up 405 for reps within a few months.
My bench press is horrible. I did flat barbell press for the first time today in probably two months; or whenever you and I did it at Sportsplex during the Christmas break. I've been sticking to incline dumbbell presses for the most part. Only love the lower area gets is from the occasional press and weighted dips.

-Jordan

Yeah, our workouts really neglect the upper chest for the most part, so on my off days or free times after light workouts I try to get some incline barbell/dumbbell press in. My buddy told me that would help my bench max jump quicker. I gotta hit the 400's in 7 weeks or I might have to chop my arms off, cause if I don't the only exercise I will do will be chest oriented for like a year straight. Haha. I embarrassed a group of guys who thought they had the weight room record on front squats at 405. I'm pretty much dominating that lift right now.

[jth16]

This is the first time since my first competition prep that I've been under 200lbs.
I went all out on HIIT today, really pushed myself to exhaustion. Abs came and went, nothing special.
Hunger and cravings have hit full force...
Tomorrow is a refeed day. Training back and chest.

-Jordan

[Tank9888]

This is the first time since my first competition prep that I've been under 200lbs.
I went all out on HIIT today, really pushed myself to exhaustion. Abs came and went, nothing special.
Hunger and cravings have hit full force...
Tomorrow is a refeed day. Training back and chest.

-Jordan

Keep pushing it. You looked like a freak your last competition. I'm scared to see what you look like at the end of your training with the experience and guidance you have this time.

[cheap710]

I was just browsing for related forum posts for my project research and I happened to discover yours. Thanks for the excellent information!

[jth16]

Back and chest went well.
The end result was something like this...

http://img412.imageshack.us/img412/4135/fukyea.jpg

***Note I did not make this. Came from the misc.

[jth16]

Leg day hypertrophy:

Squats:
335X10, 405X7 PR, 365X8

DB Lunges: (Stepping up onto a bench, rather than bringing my knee to the floor)
40sX12, 60sX12

Leg Extensions:
230X12, 220X12, 210X12

SLDL:
265X10, 315X10 PR, 335X7 PR

Leg Curls:
160X15, 175X15, 175X15

Seated Calve Press:
90X15, 135X15, 180X15, 230X15, 230X15

Very happy with the 405X7 squat. I haven't hit 405 for that many, going bellow parallel in a long time. I worked out in a different gym today due to that the campus gym was closed on account of spring break, so I can't really say whether strength was lost or gained on Leg Extension/Curl, and Calve Press as I was using different machines.

Light intensity cardio this evening. Shoulders and arms tomorrow.

-Jordan

[DanTheManB]

Leg day hypertrophy:

Squats:
335X10, 405X7 PR, 365X8

DB Lunges: (Stepping up onto a bench, rather than bringing my knee to the floor)
40sX12, 60sX12

Leg Extensions:
230X12, 220X12, 210X12

SLDL:
265X10, 315X10 PR, 335X7 PR

Leg Curls:
160X15, 175X15, 175X15

Seated Calve Press:
90X15, 135X15, 180X15, 230X15, 230X15

Very happy with the 405X7 squat. I haven't hit 405 for that many, going bellow parallel in a long time. I worked out in a different gym today due to that the campus gym was closed on account of spring break, so I can't really say whether strength was lost or gained on Leg Extension/Curl, and Calve Press as I was using different machines.

Light intensity cardio this evening. Shoulders and arms tomorrow.

-Jordan

nice work bro. 405 is HEAVY especially below parallel as i can well attest. keep killin it!

[jth16]

nice work bro. 405 is HEAVY especially below parallel as i can well attest. keep killin it!

No doubt, thanks bud.

Shoulders and arms:

Smith machine press:
225X7, 205X8, 185X10

Dumbbell side laterals:
45X15, 35X15, 35X15

Bent over laterals:
25X15, 25X15, 25X15

Alternating dumbbell curl:
45X15, 35X15, 35X15

Skull crushers:
95X10, 115X10. 135X10

Reverse grip cable press downs:
8X15, 9X15, 10X15

Notes: Should have gone heavier on the skull crushers. Overall a solid workout. Shoulders and arms is a relatively painless day. Light intensity cardio this evening. My weight has been doing this odd thing where it, uhh, won't move... but I am getting leaner, so I'm not worried, and Layne won't steer me wrong. According to caliper body fat checks, I'm down 2.7% body fat from day one.

-Jordan

[jth16]

HIIT today was a bit different. The gym was closed, so I had to do it on a track.
Protip- never take stimulants prior to sprinting, it will debilitate your ability. My heart was already pretty taxed from the stimulants going into HIIT today, so where as normally my heart rate gets up to around 175-180bpm, I could hear my heart in my head after each sprint and was nauseous.

This evening I've got abs and light intensity cardio.

-Jordan

[UCFBuilder]

No doubt, thanks bud.

Shoulders and arms:

Smith machine press:
225X7, 205X8, 185X10

Dumbbell side laterals:
45X15, 35X15, 35X15

Bent over laterals:
25X15, 25X15, 25X15

Alternating dumbbell curl:
45X15, 35X15, 35X15

Skull crushers:
95X10, 115X10. 135X10

Reverse grip cable press downs:
8X15, 9X15, 10X15

Notes: Should have gone heavier on the skull crushers. Overall a solid workout. Shoulders and arms is a relatively painless day. Light intensity cardio this evening. My weight has been doing this odd thing where it, uhh, won't move... but I am getting leaner, so I'm not worried, and Layne won't steer me wrong. According to caliper body fat checks, I'm down 2.7% body fat from day one.

-Jordan

strong ass arm and shoulder workout man...awesome squats as well...keep that shiit up

[jth16]

strong ass arm and shoulder workout man...awesome squats as well...keep that shiit up

Man, I know you know those heavy squats too, haha. I go by your thread pretty frequently.

Looking back at my pictures from three weeks ago; changes have been drastic. I'll be posting 16 week out pictures this weekend. It's bizarre how much my physique has changed, but my scale weight is within four to five pounds of when I started.

I fully expect my one week out look from my first contest to be how I look at 12-14 weeks out this go around.

I have my first overuse injury. A tendon on the right side of my left knee is inflamed, a bit stiff and painful to move. Most likely just tendinitis, so I imagine it will subside in the next few days.

I guess that little tendon is going to have to suck it up- I have front squats tomorrow =D

-Jordan

[jth16]

Today is refeed day. Holy balls, 80g of carbs from oatmeal is hard to get down, but it's the only time during the week I'm fully satiated, so I don't mind.
Posing practice this evening, legs and LIT tomorrow.

Back:
Braced dumbbell rows:
60X8, 70X8, 80X8 <-Failed

Weighted semi-wide grip pull-ups:
45X8, 20X10 PRs

Close grip cable row:
200X12, 220X12 <-Failed PRs

Chest:
Incline dumbbell press:
100X8, 100X8, 100X6 (The largest we have at the school gym are 100s...) PRs

Incline dumbbell flyes:
45X12, 45X12 Both at a super slow cadence

Shoulders
Seated dumbbell presses:
75X8, 75X7 <-Failed, 75X6 <-Uber failed, lulz PRs

Dumbbell side lateral raises:
45X10 <-Cheated last few, 40X12 <-CHEATAR PRs

Arms:
Barbell curls:
70X8, 70X8 (I don't know the weight of the bar, so I only add the weight I put on.)

Preacher curls:
50X8, 50X8 <-Failed (Same scenario as above; I don't know the weight of the bar)

Overhead cable extensions:
95X5, 80X8

Supersetted ^ v

Cable press downs:
95X8, 80X10<-Failed

-Jordan

[Tank9888]

Man, I know you know those heavy squats too, haha. I go by your thread pretty frequently.

Looking back at my pictures from three weeks ago; changes have been drastic. I'll be posting 16 week out pictures this weekend. It's bizarre how much my physique has changed, but my scale weight is within four to five pounds of when I started.

I fully expect my one week out look from my first contest to be how I look at 12-14 weeks out this go around.

I have my first overuse injury. A tendon on the right side of my left knee is inflamed, a bit stiff and painful to move. Most likely just tendinitis, so I imagine it will subside in the next few days.

I guess that little tendon is going to have to suck it up- I have front squats tomorrow =D

-Jordan

Bro... I have tendinitis in my patella tendon... that crap sucks! After I do squats and cool down and sit for a little while, I can barely bend my knee. The best thing you can do for it is stretch the mess out of it before workouts and ice the mess out of it post workout. Trust me, it will only get worse if you don't stretch that hoe properly, but being in the side of the knee, you may have trouble doing it...

[jth16]

Leg day went well. Apparently, the roof leaked in part of the gym, so the leg extension/curl machines were blocked off, so I had to improvise.

LEG DAY BISHES
Front squats:
335X4 PR, 315X3, failed on four

Leg press:
810X6, 810X9

Bench step-ups: (lol sweet name, I know. Holding a DB in each hand, stepping up onto a bench with one leg at a time.)
55X12, 65X8

Smith machine SLDL: I need to remember my wrist wraps for these... Forearms giving out
315X8, 405X4

Hyper-extensions:
45X15, 45X15

Standing calve press:
405X12, 405X12, 405X12, 405X12

30 minutes of LISS tonight! HIIT, abs and more LISS tomorrow =D

Note: Optimum Nutrition freaking won with their new 'Cake Batter' flavor. Tastes amazing. Going to do a few scoops and some cereal for my next meal; omnomnom.

-Jordan

[jth16]

I hope you will overcome difficulties in your life.
Winner never quit, quitter never win.
Wishing you have a beautiful life!!!


http://i631.photobucket.com/albums/uu35/jhicks32917/Roelly1.jpg?t=1268836117

http://i631.photobucket.com/albums/uu35/jhicks32917/Roelly2.jpg?t=1268836138

http://i631.photobucket.com/albums/uu35/jhicks32917/Roelly3.png?t=1268836152


















































































http://i631.photobucket.com/albums/uu35/jhicks32917/Roelly6.jpg?t=1268836177

http://i631.photobucket.com/albums/uu35/jhicks32917/Roelly7.jpg?t=1268836190
Son, I am disappoint.

[DanTheManB]

at least im not the only one! i hope you overcome life's difficulties too! :-p

[UCFBuilder]

Leg day went well. Apparently, the roof leaked in part of the gym, so the leg extension/curl machines were blocked off, so I had to improvise.

LEG DAY BISHES
Front squats:
335X4 PR, 315X3, failed on four

Leg press:
810X6, 810X9

Bench step-ups: (lol sweet name, I know. Holding a DB in each hand, stepping up onto a bench with one leg at a time.)
55X12, 65X8

Smith machine SLDL: I need to remember my wrist wraps for these... Forearms giving out
315X8, 405X4

Hyper-extensions:
45X15, 45X15

Standing calve press:
405X12, 405X12, 405X12, 405X12

30 minutes of LISS tonight! HIIT, abs and more LISS tomorrow =D

Note: Optimum Nutrition freaking won with their new 'Cake Batter' flavor. Tastes amazing. Going to do a few scoops and some cereal for my next meal; omnomnom.

-Jordan


Holy shiit at those front squats man..extremely strong stuff

and looks like i wasnt the only one with weird posts in their log lol....i laughed my ass off at your reply tho..never seen that pic or kai and roelly

[RichKnapp]

Still here lurking. ;)

[jth16]

Holy shiit at those front squats man..extremely strong stuff

and looks like i wasnt the only one with weird posts in their log lol....i laughed my ass off at your reply tho..never seen that pic or kai and roelly


Still here lurking.

Thanks for the support fellas.

Spoke to Layne today; dropping carbs and adding cardio length. YAY =D
In all seriousness, I was happy to drop the cals and up the cardio. My weight hasn't really changed in about a week and a half.

Pushed myself harder than I ever have on HIIT today. Really exhausted myself.
Abs shortly followed; I just did a short power-style workout.

40 minutes of LISS this evening, and maybe some posing.
Nah, make that definitely some posing.

-Jordan

[DanTheManB]

Thanks for the support fellas.

Spoke to Layne today; dropping carbs and adding cardio length. YAY =D
In all seriousness, I was happy to drop the cals and up the cardio. My weight hasn't really changed in about a week and a half.

Pushed myself harder than I ever have on HIIT today. Really exhausted myself.
Abs shortly followed; I just did a short power-style workout.

40 minutes of LISS this evening, and maybe some posing.
Nah, make that definitely some posing.

-Jordan

Get excited bro!!! You're gonna make even MORE changes physique-wise!!! :)

Quick question---I followed your log for your first prep (coming down from 228 was awesome btw) how heavy did you get this offseason and did you track calories at all? Was it more of a clean bulk?

[UCFBuilder]

Thanks for the support fellas.

Spoke to Layne today; dropping carbs and adding cardio length. YAY =D
In all seriousness, I was happy to drop the cals and up the cardio. My weight hasn't really changed in about a week and a half.

Pushed myself harder than I ever have on HIIT today. Really exhausted myself.
Abs shortly followed; I just did a short power-style workout.

40 minutes of LISS this evening, and maybe some posing.
Nah, make that definitely some posing.

-Jordan


damn man..u and I are on the exact same schedule..layne just added 2 20 minute low intensity cardio sessions a week and lowered carbs as well...i was kinda excited as well cause i want to see some more changes in the mirror

funny how we are excited for more cardio and less food now cause come several weeks out when he makes even more changes we're gonna be like "FUK" lol

[DanTheManB]

damn man..u and I are on the exact same schedule..layne just added 2 20 minute low intensity cardio sessions a week and lowered carbs as well...i was kinda excited as well cause i want to see some more changes in the mirror

funny how we are excited for more cardio and less food now cause come several weeks out when he makes even more changes we're gonna be like "FUK" lol

You guys LOVE this s hit!!! why else would we do it man!!!!>??????

If you'e doubting the diet and feeling tired remember why you started in the first place!

[jth16]

Get excited bro!!! You're gonna make even MORE changes physique-wise!!! :)

Quick question---I followed your log for your first prep (coming down from 228 was awesome btw) how heavy did you get this offseason and did you track calories at all? Was it more of a clean bulk?

Most definitely. I really can't wait for the next few weeks to fly by. Not, because I'm tired of dieting; I just want to get lean so badly.

This will turn into a pretty long story.
Thanks, yeah, that first prep was a roller coaster. I did it myself, made many mistakes, but I'm pretty sure that applies to almost everyone's first contest prep. I changed dieting styles probably four to five times over the course of the 28 week prep. I listened to a lot of 'the bros' and ended up on a macro of about 50-60g carbs, 230g protein, and fat from whatever was in the protein and carbs. Doing two hours of LISS cardio split into two sessions four days a week, training in the gym five times a week and doing HIIT cardio three times a week in addition to 1 hour of LISS. Despite all of my efforts I stepped on stage at about 10-15lbs from a respectable stage weight. Got done, actually continued dieting fairly well and rebounded my metabolism. Time passed, slowly gained, some personal issues happened, I let it get the best of me, I stopped training, life was a wreck, ended up joining the Army on a whim so I would be forced to be away from everyone for awhile. Four months of high carb, low protein diet. Training consisted of what you'd expect; running, calisthenics, ruck marches, etc. Lost a good amount of fat and muscle. Got back from basic May '09 with my head screwed back on straight, and I've been dieting on and off since then, staying relatively lean. It took a few months to get back to where I was strength wise. Thank god for muscle memory. I started this prep at 206lbs, with a bit more muscle than last time. I would track calories in spurts of 4-6 weeks, then get lax, repeat.

Day of graduation, we got our cell-phones back.
http://photos-h.ak.fbcdn.net/photos-ak-snc1/v3736/197/100/1010310218/n1010310218_30369317_3667502.jpg




damn man..u and I are on the exact same schedule..layne just added 2 20 minute low intensity cardio sessions a week and lowered carbs as well...i was kinda excited as well cause i want to see some more changes in the mirror

funny how we are excited for more cardio and less food now cause come several weeks out when he makes even more changes we're gonna be like "FUK" lol

Yeah, I've noticed that. My duration was increased, the number of sessions was increased two weeks ago I think.

Haha, we're going to be like six weeks out, just praying macros don't change. Nah, I think once we get some momentum going into this we'll be good all the way through.

-Jordan

[DanTheManB]

Yea I understand about the military thing for sure. I went to the airforce at one point but hated it. Gave myself an out and took it.

[FATHER FLEX]

That is quite insane, the whole 2 hours of cardio on some day along with the other stuff. The thing is some people don't know any other way.

[Quelly]

whats your MOS dude?

[jth16]

whats your MOS dude?

21B, Combat Engineer. Though, I'll be reclassing in 2012 once I graduate from ROTC.

This was yesterday's workout.

Back
Rack chins:
70X12, 70X12, 70X10

Single-arm cable pull-downs:
115X15, 130X15 (Failed at 12), 130X12

Barbell Row:
225X12 (Cheated last few reps), 205X10 dropped to 185X5, 185X10 dropped to 135X10

Chest
Incline bench press:
225X8, 205X6, 185X5 dropped to 135X5

Flat dumbbell press:
100X8 (Failed on 7), 80X10

Cable crossovers: (Cables set even with my shoulders)
20X15, 25X15 (Failed on 12)

Today is legs and light intensity cardio.

[DanTheManB]

21B, Combat Engineer. Though, I'll be reclassing in 2012 once I graduate from ROTC.

This was yesterday's workout.

Back
Rack chins:
70X12, 70X12, 70X10

Single-arm cable pull-downs:
115X15, 130X15 (Failed at 12), 130X12

Barbell Row:
225X12 (Cheated last few reps), 205X10 dropped to 185X5, 185X10 dropped to 135X10

Chest
Incline bench press:
225X8, 205X6, 185X5 dropped to 135X5

Flat dumbbell press:
100X8 (Failed on 7), 80X10

Cable crossovers: (Cables set even with my shoulders)
20X15, 25X15 (Failed on 12)

Today is legs and light intensity cardio.

nice workout. how ya feelin?

[jth16]

nice workout. how ya feelin?

Thanks bud! The day Layne dropped my carbs, that evening hunger hit hard, but the next day, yesterday, was a refeed, so I'm feeling awesome right now.

Listen, I seriously think I found the best bodybuilder food on the planet. It's amazing, I gave some to my roommates, and they even liked it. People that don't workout or diet.

This is partially, okay mostly credit to Jked4life.

1/2 cup 1% Cottage cheese
1tsp vanilla extract
8 grams fat free, sugar free jello pudding (That's one serving)
1 1/2Tbsp Splenda
5-7 cubes of ice
Splash of water

Liquefy it in a blender and freeze for 15-25 minutes and you have the closest thing to vanilla ice cream you can possibly get without actually eating ice cream, and best of all, the macros kick ass! Also, it kinda fills you up. Total weight is probably ~350-450g.

Macro for one serving:
1.5g fat
14g carbs
14g protein

If you're skeptical, please just give it a try, my roommates about flipped when I told them the main ingredient was cottage cheese

A neat little variation is fruit flavored version. Wal-mart sells these packages of cottage cheese plus fruit topping. Buy whatever flavor; they have peach, strawberry, or pineapple.

1 container of cottage cheese and fruit topping
2Tbsp Walden Farms strawberry/blueberry, whatever fruit flavor you like
1 1/2Tbsp Splends
5-8 cubes of ice

Liquefy and freeze. It's wonderful, and same as above the macros are acceptable even on the most hardcore diet, and same as above, the total weight is around 350-450g depending on how much ice you use.

Macros for one serving:
2g fat
16g carbs
11g protein

-Jordan

[DanTheManB]

Thanks bud! The day Layne dropped my carbs, that evening hunger hit hard, but the next day, yesterday, was a refeed, so I'm feeling awesome right now.

Listen, I seriously think I found the best bodybuilder food on the planet. It's amazing, I gave some to my roommates, and they even liked it. People that don't workout or diet.

This is partially, okay mostly credit to Jked4life.

1/2 cup 1% Cottage cheese
1tsp vanilla extract
8 grams fat free, sugar free jello pudding (That's one serving)
1 1/2Tbsp Splenda
5-7 cubes of ice
Splash of water

Liquefy it in a blender and freeze for 15-25 minutes and you have the closest thing to vanilla ice cream you can possibly get without actually eating ice cream, and best of all, the macros kick ass! Also, it kinda fills you up. Total weight is probably ~350-450g.

Macro for one serving:
1.5g fat
14g carbs
14g protein

If you're skeptical, please just give it a try, my roommates about flipped when I told them the main ingredient was cottage cheese

A neat little variation is fruit flavored version. Wal-mart sells these packages of cottage cheese plus fruit topping. Buy whatever flavor; they have peach, strawberry, or pineapple.

1 container of cottage cheese and fruit topping
2Tbsp Walden Farms strawberry/blueberry, whatever fruit flavor you like
1 1/2Tbsp Splends
5-8 cubes of ice

Liquefy and freeze. It's wonderful, and same as above the macros are acceptable even on the most hardcore diet, and same as above, the total weight is around 350-450g depending on how much ice you use.

Macros for one serving:
2g fat
16g carbs
11g protein

-Jordan

Sweet. Def check it out when I bulk. I stay away from cottage cheese while shredding up. Bro science or not. I hate how much water I hold while eating it

[jth16]

Sweet. Def check it out when I bulk. I stay away from cottage cheese while shredding up. Bro science or not. I hate how much water I hold while eating it

Ahh, you're missing out man, lol.
Cottage cheese or really any dairy doesn't make me bloat. Pasta, grits, and too much oatmeal are my bloaters.

[UCFBuilder]

Thanks bud! The day Layne dropped my carbs, that evening hunger hit hard, but the next day, yesterday, was a refeed, so I'm feeling awesome right now.

Listen, I seriously think I found the best bodybuilder food on the planet. It's amazing, I gave some to my roommates, and they even liked it. People that don't workout or diet.

This is partially, okay mostly credit to Jked4life.

1/2 cup 1% Cottage cheese
1tsp vanilla extract
8 grams fat free, sugar free jello pudding (That's one serving)
1 1/2Tbsp Splenda
5-7 cubes of ice
Splash of water

Liquefy it in a blender and freeze for 15-25 minutes and you have the closest thing to vanilla ice cream you can possibly get without actually eating ice cream, and best of all, the macros kick ass! Also, it kinda fills you up. Total weight is probably ~350-450g.

Macro for one serving:
1.5g fat
14g carbs
14g protein

If you're skeptical, please just give it a try, my roommates about flipped when I told them the main ingredient was cottage cheese

A neat little variation is fruit flavored version. Wal-mart sells these packages of cottage cheese plus fruit topping. Buy whatever flavor; they have peach, strawberry, or pineapple.

1 container of cottage cheese and fruit topping
2Tbsp Walden Farms strawberry/blueberry, whatever fruit flavor you like
1 1/2Tbsp Splends
5-8 cubes of ice

Liquefy and freeze. It's wonderful, and same as above the macros are acceptable even on the most hardcore diet, and same as above, the total weight is around 350-450g depending on how much ice you use.

Macros for one serving:
2g fat
16g carbs
11g protein

-Jordan

good recipes...may give some a try

u should try what i do for my last meal of the day...its like chocolate icecream..i look forward to this one meal everyday..i cant go to sleep without it

1 and 1/2 scoop of a chocolate mix protein(casein, whey, egg)....i use matrix 5.0..but BSN syntha 6 works well also
1 SF dark chocolate pudding....or regular chocolate if u dont like dark

Mix those two together in a bowl..it will turn into a cake batter type mix..dont put any liquid in cause it will dilute the flavor..it will take a few seconds to fully mix

Then take 64g(or whatever your macros call for) of naturally more Peanut Butter, or your favorite PB and sink it into the middle of the pudding..
then freeze for 2 hours or so..if its too hard when u take it out..microwave for a few seconds

Its damn delicious..taste like chocolate ice cream too me with a PB center

In the offseason i would use two scoops of protein and a MASSIVE amount of PB in the middle...

[DanTheManB]

This is all negligible for myself anyway. Off season if I want Ice cream I'm not gonna make some pseudo ice cream..I'm gonna have a protein shake and then eat real ice cream lol

[jth16]

Absolutely destroyed the wheels.

Legs
Squats:
315X10, 405X5 (Lost two reps, but I was using a belt last time), 335X10

Dumbbell Lunges: (Repetitions are on each leg)
70X10, 70X8

Leg Extensions:
170X15, 190X12 (Failed on 9), 150X15

Smith Machine SLDL: (I need to remember to bring my wrist wraps with me...)
315X10, 405X4 stripped to 315X3, 345X6

Leg Curls:
150X15, 150X15, 150X15

Standing Calve Press:
405X15, 405X15, 405X15, 405X15, 405X15

LISS cardio and then I'm done for the day :)

-Jordan

[jth16]

good recipes...may give some a try

u should try what i do for my last meal of the day...its like chocolate icecream..i look forward to this one meal everyday..i cant go to sleep without it

1 and 1/2 scoop of a chocolate mix protein(casein, whey, egg)....i use matrix 5.0..but BSN syntha 6 works well also
1 SF dark chocolate pudding....or regular chocolate if u dont like dark

Mix those two together in a bowl..it will turn into a cake batter type mix..dont put any liquid in cause it will dilute the flavor..it will take a few seconds to fully mix

Then take 64g(or whatever your macros call for) of naturally more Peanut Butter, or your favorite PB and sink it into the middle of the pudding..
then freeze for 2 hours or so..if its too hard when u take it out..microwave for a few seconds

Its damn delicious..taste like chocolate ice cream too me with a PB center

In the offseason i would use two scoops of protein and a MASSIVE amount of PB in the middle...

That sounds awesome, I may try it this evening. I've been begging for an excuse to eat peanut butter :P

[jth16]

Well, the first month of dieting has come and gone with a total loss of 7.6lbs.

The pictures

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/20/77152/progresspic/1hMKnfyfYvNarkPb6Y4sLsZdPn4296.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/20/77152/progresspic/1fgqXs9JrEd6DAaFFJOVjaFDKpeHwv1498.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/20/77152/progresspic/1vJ7WkPZhK185O0vJ2Hm9DcYY8mVe880.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/20/77152/progresspic/1nx5TFQoJSedOJr89oycqdg7xriOOp1256.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/20/77152/progresspic/186ooLFSvpB2RGDwAr0Mnv2n3kFfeJ950.jpeg

-Jordan

[bwelch1985]

picstoosmall/10:D

seriously though, your legs and arms are both insane. you're gonna really stand out on stage w/ those tree trunks man.

[UCFBuilder]

Looking A LOT leaner man...7.6 pounds looks more like 15-20..awesome job so far man

[jth16]

picstoosmall/10:D

seriously though, your legs and arms are both insane. you're gonna really stand out on stage w/ those tree trunks man.

Lol, that's the second time I've had the picturestoocmall/10 called on me. Will resize next time, haha.



Looking A LOT leaner man...7.6 pounds looks more like 15-20..awesome job so far man

Thanks bud, I'm really going to try to up the fat loss this next month. Not by changing macros or anything, but really making my diet clean. Going to drop some foods like bread, and pasta. I'm going to lessen foods like rice cakes and things that are decently high in sugars, eat more oatmeal, potatoes and lean fish, and I'm going to add grapefruit, avocados, almonds, and spinach to my diet.

[jth16]

In the process of making some diet revisions along with a few minor changes in workout structure that will hopefully increase my fat burning.

Shoulders and arms, or as I like to call it, 'Jordan's ego refueling day.' I really don't like training arms, simply because of how much they overpower the rest of my body, especially when they're pumped and the rest of my body is normal. I just feel really disproportionate, but people always seem to give me compliments on arm days.

Shoulders
Smith machine press:
205X8, 185X8 (cheated), 155X10 (cheated)

Machine lateral raises:
35X15, 35X12, 30X12

Bent over laterals:
30X12, 25X15 (failed), 25X15 (failed)

Arms
Alternating dumbbell curls:
35X8, 50X6, 35X8

Cable curls:
35X15, 30X15, 30X15

Skull crushers:
80X10, 80X8, 80X8

Cable press-downs:
30X15, 30X15, 30X15 (failed)

Really, kept the movements slow and controlled. Aimed for the higher rep ranges and failure towards the end of each exercise.

-Jordan

[jth16]

Okay, so last night some friends came over. It was myself, the roomies and a handful of friends just relaxing. Well, the night progressed, drinks made, pizza ordered, and my stomach began to rage.

I REALLY wanted some of that damned pizza. This spurred me to create one of the most healthy, most fulfilling meals of my life. Earlier in the day I walked to the local supermarket to buy some 'super foods' I read about on simplyshredded.com.

I ended up with this...
Sauteed mushrooms stuffed with steamed spinach, topped with fat free cheese, blue berries, 98% lean turkey, and about 350g of the cottage cheese ice cream. It was glorious, so amazingly good, and I didn't go over a single macro.

10 mushroom tops (118g):
Protein: 3.6g
Carbs: 3.8g
Fat: .4g

Raw spinach (91g):
Protein: 2.1g
Carbs: 3.2g
Fat: .5g

Two slices FF cheese:
Protein: 10g
Carbs: 8g
Fat: 0g

Blueberries:
Protein: Negligible
Carbs: 5g
Fat: Negligible

1Tsp EVOO: (This was divided in 1/3rds among the mushrooms, spinach, and turkey)
Protein: 0g
Carbs: 0g
Fat: 7g

98% Lean Turkey:
Protein: 15g
Carbs: 0g
Fat: <.5g

Cottage Cheese Ice Cream:
Protein: 14g
Carbs: 14g
Fat: 1.5g

Totals: P/C/F
44.7/34/12.4 (I also had three oil caps, putting the total fat for that meal at ~14g)

Woke up this morning feeling incredible, and weight was down. I think I'm going to try to keep up this healthy meal thing instead of the typical, cereal, protein shake and EVOO for breakfast, potatoes, turkey and EVOO pre-workout, etc.

For example, this morning I had, steamed asparagus, avocado, grapefruit and whey protein. Awesome meal, much more fulfilling than my typical fiber one cereal.

-Jordan

[DanTheManB]

lookin sick dude! real thick (no homo)

nice work on the meals too! im way too lazy lol

[jth16]

lookin sick dude! real thick (no homo)

nice work on the meals too! im way too lazy lol

It really didn't take too long, maybe 20 minutes at most from start to finish.

HIIT today went well. I did it on a stair stepper styled machine. The ones in our gym are too smart though, during the 15 seconds of 'sprinting', it senses the rise in spend and pressure, and increases the amount of force it takes to push down, so the first 3-5 seconds the machine is flying, then the last 10-12 seconds it feel like you're trying to run through quicksand. I enjoyed it though; it targeted the area that I wanted it to, glutes and hams. Right where they tie in together. Feels good man.

Abs were nothing special, I did some high rep bodyweight work and got out of there. Routine had a revamp this week. I'm exited about that. It seems like most things have changed for this upcoming week/month. I'm aiming for another solid month of weight loss.

-Jordan

[DanTheManB]

It really didn't take too long, maybe 20 minutes at most from start to finish.

HIIT today went well. I did it on a stair stepper styled machine. The ones in our gym are too smart though, during the 15 seconds of 'sprinting', it senses the rise in spend and pressure, and increases the amount of force it takes to push down, so the first 3-5 seconds the machine is flying, then the last 10-12 seconds it feel like you're trying to run through quicksand. I enjoyed it though; it targeted the area that I wanted it to, glutes and hams. Right where they tie in together. Feels good man.

Abs were nothing special, I did some high rep bodyweight work and got out of there. Routine had a revamp this week. I'm exited about that. It seems like most things have changed for this upcoming week/month. I'm aiming for another solid month of weight loss.

-Jordan

or run thru wet cement :-p

[Sean15782]

You have some serious WTF factor for someone our age!

I enjoyed following along with you last time, and I'm excited to see you achieve new levels of success as you continue to progress!

[UCFBuilder]

damn..and i thought i was creative with my meals lol...u gotts do whatever it takes on these diets to eat shiit that tastes good

[jth16]

damn..and i thought i was creative with my meals lol...u gotts do whatever it takes on these diets to eat shiit that tastes good

http://www.simplyshredded.com/the-12-power-foods-never-go-hungry.html

Start adding foods from that list into your diet. They really didn't BS with the name of that article.

Some other meals I have come up with that leave me satiated even on a normal day...

Breakfast:
96g Avocado
112g Grapefruit
~200g Asparagus
~55g Whey protein shake
I may be wrong about some of those measurements; I don't have my cheat sheet near me.
Either way, it comes out to:
P/C/F
45/31/12-14

Asparagus is steamed, avocado is weighed without the skin/pit, grapefruit is weighed without skin, and I add the smallest amount of water possible to my whey to make it more of a pudding consistency.

A pretty good pre-workout meal I've had:

162g green beans
~80g blueberries
Remaining carbs from oatmeal
Remaining protein coming 50/50 from 98% lean turkey and scallops

OMNOMN.

[jth16]

More changes from Layne! My weight has been stalling, but I can tell I'm getting leaner.

Dropping 5g fat, 10g carbs on low days, 15g carbs from high days and now doing a total of four sessions of LISS cardio per week at 40 minutes each.

BTW, I haven't stopped recording workouts. I'm going to start another thread soon for reasons to be disclosed at a later time.

-Jordan

[UCFBuilder]

More changes from Layne! My weight has been stalling, but I can tell I'm getting leaner.

Dropping 5g fat, 10g carbs on low days, 15g carbs from high days and now doing a total of four sessions of LISS cardio per week at 40 minutes each.

BTW, I haven't stopped recording workouts. I'm going to start another thread soon for reasons to be disclosed at a later time.

-Jordan

was wondering why the posts kinda slowed in here...anyway...gotta love those changes he gives...makes u look forward to more changes in the mirror

[Tank9888]

Keep killing it brotha. I can't wait to see you on stage in just a few months. You're gonna kill it.

I worked out with Holloway on Sunday and showed him some new bi's and tri's exercises and suggested a few more leg workouts for him. So far, he seems real determined to make gains. We need to stay with him and push him to keep it up.

[jth16]

New log:

http://forum.bodybuilding.com/showthread.php?t=123327111

Let this one die, please :)