My Prep for the 2010 NPC Jay Cutler Classic

[jackedrabbit]

Hi All,

I'm currently 9 weeks out from my first show and I just thought it would be a good idea to start journaling now to keep myself accountable and detailed about things. Ever since I first discovered this website back in high school, I've learned so much and my love for bodybuilding grew by the day. Finally, several years later, I believe I am ready to compete so this is very exciting for me, to be prepping for a show.

I'll make updates to this thread frequently, so if anyone is interested in following I'll definitely make things interesting. I think it helps competitors and non-competitors alike when people share things like this. The exchange of thoughts, feelings, ideas, and techniques can be motivating and helpful, so if I can help someone or motivate someone to compete one day (like those who have motivated me with their journals) I would be honored to do so.

Alright, onto the details:

Weight & Weight Tracking
I currently weigh between 177-181 pounds, depending on how my body chooses to handle my water intake. It can be frustrating at times to look dry and crisp one morning and soft and watery the next, but it's part of the process and all I can do is trust my prep coach's plan and keep plowing along. I'll need to go into the show at 160-165, so I have some work to do here. Regarding my weight, I'll update every day with my morning dry weight (after going to the bathroom and before I eat).

Training
I train 4x per week in a 2 on / 2 off / 2 on / 1 off fashion, so it goes like this:

Tue - Chest/Arms/Abs
Wed - Legs
Thu - Cardio only
Fri - Cardio only
Sat - Chest/Back/Light Arms
Sun - Shoulders/Calves/Abs
Mon - Cardio only

I do AM cardio every day (35 minutes at the moment) and PWO cardio on the days that I work out with weights, obviously. PWO cardio is 35 minutes, so I'm doing a total of 70 minutes everyday. On the days I don't lift, I do 35 minutes of cardio after work, around 6pm. Heart rate is kept low...I can maintain a conversation easily while doing my cardio. Low-intensity is the key word here.

Diet
My diet is posted below as a Word attachment, but currently it's about 2200 cals on training days and 2000 cals on cardio only days. Open the attachment if you are curious as to what the macros and percentages look like.

The amount of food I'm currently consuming isn't starving me, but at times I do get hungry and snack on things like pickles and I'll chew a lot of gum. I really need to cut back on the gum though- a pack a day and I'll get gassy, plus I'm pretty sure those calories make an impact...

I'll update my diet when my prep coach gives me a new diet...lol. I give him my weights and periodically, I'll send him pictures and he charts the course in terms of diet and cardio.

Pictures & Videos
I need to take pictures every 2 weeks from the 8 weeks out point anyway, so I'll post them on here. Hopefully we'll see some cool changes happen. Every now and then I might also post some training videos, just to update my strength on various lifts, etc. Maybe I'll throw in a posing video. I haven't picked out a song yet, but I'm leaning heavily toward Poison. I like the song "Cry Tough". Pretty cool song and it fits the situation, I think.

Alright well that's about it for now...think I've covered everything. Let me know if you guys have any questions and of course, feel free to comment and provide constructive criticism along the way.

Let's do it!

[jackedrabbit]

2/26 - Cardio

Haha so this is funny- right after I posted my diet and all of that above, my coach told me things would be changing.

We dropped cals a tad so now I'm at 2100 training and slightly under 2000 on cardio only days, and for cardio we are swapping the 35 min of LISS out for 20 min of HIIT. The HIIT consists of a 5 min. warm up, 10 intervals (20/40 work-to-rest ratio) and a 5 min cool down.

I did the HIIT tonight and my legs were toast. Killed it and broke a serious sweat.

Oh, and here are some pictures. These were my mandatories taken 10 weeks out:

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141588757_18600803_3325728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141603727_18600803_3325728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141623687_18600803_3325729.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141573787_18600803_3325728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141568797_18600803_3325728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141563807_18600803_3325728.jpg

[jackedrabbit]

A few more:

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141598737_18600803_3325728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141608717_18600803_3325728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25555_564141613707_18600803_3325-1.jpg

[The Solution]

You have come a long way the last 2 years my man.
Scooby will dial you in! Good luck JR

[jackedrabbit]

You have come a long way the last 2 years my man.
Scooby will dial you in! Good luck JR

Thanks buddy. I've been busting tail so hopefully I'll do alright. Scooby is a great trainer.

[jackedrabbit]

Another solid day in this journey.

Woke up around 9am after about 10 hours of sleep, hit my AM LI cardio (walked outside in the snow, slip and slide!) and came back for breakfast. Watched some TV, specifically the news about the earthquake in Chile...crazy stuff.

Hit up the gym around 2pm and did the following for chest, back, and light arms:

Flat DB Bench
T-Bar Rows
Incline BB Bench
Pull Ups superset with Close Grip V-Bar Pulldowns (for a good lat pump!)
Cable Crossovers (from below) superset with Push Ups (I do about 25-30)
DB Curl
Skulls
Machine Curl
V-Bar Cable Pressdown
Some other random machine stuff to keep the pump going

Followed it up with 30 min of LI PWO cardio.

Strength is still very good. I'm sort of just maintaining my strength now, and I'm happy with that given how low my calories have become and how much cardio I'm doing now. I use the 85's or 90's for sets of 10 on the flat db bench, and anywhere from 155-185 on incline bench. How heavy I go, or how many reps I do changes based on the workout and how I feel that day, but no matter what I always make the weight challenging. If I go light, it's gonna be high reps and little rest. If I go heavy, it'll be HEAVY and low reps. I go by feel. For many years I've followed set routines and learned over time that the body is different on each day. Sure, some sort of consistency is needed to track progress, but I just feel that for me at least, it's good to listen to what the body wants and needs on any given day and challenge it in a variety of ways.

Not too much for the rest of the day. I don't go out, so I either read or study for the GRE's. Tonight though, I'm needed to help out at my parents' sushi place...so off I go to make some $$.

[The Solution]

Solid workout there JR. how many sets you pounding and how long are your workouts?

[jackedrabbit]

Solid workout there JR. how many sets you pounding and how long are your workouts?

At least 3 sets, sometimes 4-5. Workouts last 1.5 - 2 hours, not including cardio. I just get in and go and go and go. Feels good man.

[jackedrabbit]

2/28/2010

Weight this morning was 180...holding some water. Did my AM cardio while listening to Rob Zombie...lol. I never listen to that kind of music but for some reason it just gets me pumped up for action! Whatever works.

Will be heading to the gym around 2pm- after breakfast, some tv or reading, a nap, and my pre-wo meal. Man, I love weekends. I can just schedule my day around the gym. Heaven.

Today I'll be doing shoulders, calves, and abs:

Seated BB Military
Seated Arnolds
Straight Bar Raise (for the front delts)
ssw (superset with)
DB Laterals

Standing Calf
Seated Calf

Decline Sit Ups
Leg Raises ssw Ab Roller

...and of course, 30 min, of LI cardio.

Right now I'm exactly 9 weeks out from the show. I'm getting nervous because my weight isn't dropping as it should, or as it normally has in the past. It could just be due to water retention, but I'm not gonna count on that so all I can do is really focus on my diet and not let things like too much gum, or excess snacking on pickles get in the way, as those calories can and do add up.

Let's see how I look in 1 more week. I'll be posting new pics next Sat or Sun.

[jackedrabbit]

3/1/2010 - Woo hoo! It's March...spring...warm weather...soon! :)

Today's morning weight was 179.0. I've been dropping some water, so that's good. I also started using Metamucil to help keep me regular. Sometimes the added bulk sitting there can overstate real bodyweight, and when you're eating so much protein...yeah, it can be a problem. Sorry to gross you out guys...but I'm sure many of you can understand what I mean haha.

Did my AM cardio in the snow and rain and had a few cars splash me with slush...fun stuff. But I like walking outside, and I do it regardless of what the weather is doing. My neighbors think I'm crazy...I just think it's dedication and a love for the outdoors.

Got HIIT to look forward to tonight- 10 intervals with a 5 min warm up and 5 min cool down. It will be awesome to get the heart pumping after sitting in front of a computer all day.

[ChuckaZulu]

Your training and prep looks great. I'll probably be doing the Masters and maybe the Opens depending on my conditioning. Best of luck.

[jackedrabbit]

Your training and prep looks great. I'll probably be doing the Masters and maybe the Opens depending on my conditioning. Best of luck.

Wow you are one HUGE dude. How long have you been training/competing? Best of luck to you too man. I'll have to say hello to a fellow competitor and bb.com forum member the day of!

[jackedrabbit]

3/2/2010 - Feeling a bit flat today, probably because yesterday was my lower calorie, cardio only day. Morning weight today = 176 pounds...a new low! The Metamucil worked...lol.

Tonight I'll be training Chest, Arms and Abs. I'll hit chest heavy tonight since I do it light on Saturdays and Arms will be heavy and lower in volume, since I do light and high volume later on in the week.

Here's what's on tap:

Bench Press
Incline DB Press
Cable Cross Overs
Push Ups
BB Curl
DB Curl
Skulls ssw. CGPB ssw. Tate Press (This is a KILLER combo...a non-stop assault on all heads of the tricep!)

Leg Lifts
Ab Roller

30 min. LI Cardio

For the bench, I've been sticking with 185-195 and getting 10-12 reps the first set, then I'll add weight and do anywhere between 2-8 reps with 205, 215, and 225. Sometimes it's 3 sets, sometimes it's 5. I like doing 5 x 3's every now and then with 225. My bench has always been weak, but my chest is not. It's just one of those exercises that perhaps my body isn't very good at, because, I mean...I can rep 315 x 12 for squats and I can deadlift 405 for 8-10 reps. Go figure.

For all the other lifts, I keep it to 6-10 reps except for the cables and push ups. Those are done high rep, little to no rest, much like I do them on Saturdays. I like this combo a lot, and it's a great finisher exercise.

The tricep combo I've got going on is done like this:

Skulls - 10 reps
CGPB - 20 reps
Tates - 10 reps

That is just ONE SET. Sometimes I superset that with biceps, so after I complete that "tricep trifecta", I'll do a set of curls, then back to tri's.

[ChuckaZulu]

Wow you are one HUGE dude. How long have you been training/competing? Best of luck to you too man. I'll have to say hello to a fellow competitor and bb.com forum member the day of!

Thanks. You can see my competition history on my bodyspace. I've just uploaded some current pic's into the progress pic's section.

You should do very well. Savor the moment, this being your 1st show. I look forward to following your prep.

[jackedrabbit]

Just a little update on today...

Wow hunger really hit me terribly. I chewed an entire pack of gum, and went down to the cafe at work to get a salad (greens, peppers, mushrooms) to fill my stomach. I hate buying stuff at work because they really rip you a good one down at the cafeteria, but I was just hungry today (prob because I was also a bit bored) and got that cold hands, sleepy feeling. Ugh.

But, I killed my workout tonight and now am sitting down to enjoy my favorite meal of the day...my pwo beef and potatoes and broccoli with a side of pickles and hot peppers! :)

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2806.jpg

[jackedrabbit]

3/3/2010

Weight this morning was 177.4 and I looked pretty good. Holding some water and I could tell because the creases of my bedsheets were indented into my skin when I woke up. After I did my AM LI cardio though, it went away some.

Last night I didn't sleep very well. I fell asleep around 11:45pm (to wake up at 6:15am) but kept waking up every hour or two to go to the bathroom. I'd fall right back asleep, but broken sleep isn't as good as a solid night, ya know? Hopefully I can sneak away to my car today at lunch and take a nap at work...got legs on tap for tonight, so I need energy.

Speaking of which, for my leg workout sometimes I'll focus on heavy squats, other times I'll do deadlifts and light front squats (225 x 10-12). I always keep my deads low rep, so I'll use anywhere from 405-455 for sets of 2-5. Tonight, I plan to focus on squats, but I'm gonna go high rep. No deadlifts tonight.

I'm thinking of:

Squats
SLDL
Hack Squats
Good Mornings
DB Lunges or maybe a Leg Extension/Leg Curl superset combo
Standing Calf
Bodyweight Calf Raises (1 legged)

then of course, cardio.

[jackedrabbit]

3/4/2010 - Weight went back up. Phooey.

Woke up today looking pretty good...6 pack was quite crisp looking but the scale said 179. I know better than that though...it'll probably be back down to 177 or 176 by tomorrow or Saturday. I'm hoping to see 175.9 or something like that by Sunday or Monday.

Legs are VERY sore today...I killed my workout last night. Ended up doing:

Squats
SLDL
DB Lunges
Leg Extension
Single Leg Curls
Seated Calf Raise

Did the squats close stance...my feet were maybe a foot apart and I turned my toes outward so my feet were in a V shape. Really hit the teardrops hard and I could only muster 275 for a few sets of 10-12. Usually I squat 315 for sets of 8-12, so it's a big drop in weight. I felt very strong last night though, and powered through 3 sets of lunges which usually take a lot out of me because I do them for the entire gym length- back and forth, and that's 1 set. I basically go to the circuit section of my gym where nobody is really walking around in and do them there.

I really liked the single leg curls. You're in a more upright position and you can really focus on your upper ham/glute area.

Last night I got a discouraging comment (discouraging only because I'm such a headcase right now) but this kid who I'm sort of buddy buddy with and is always joking around came up to me and said "yo dude! haven't seen you in a while...holy **** have you been sick? You look like you've lost 20 pounds".

That didn't feel good to hear...I immediately got self-conscious and angry...LOL. One more word out of him and I would have started to cry! Haha...

I was just depleted and tired, so to hear that made me feel small and weak. Tough enough when you're dieting, but to hear that...even if it was a joke, kinda sucked. But I assured myself, reminded myself that I just had an excellent workout, put up some excellent numbers with perfect form, and moved onto cardio.

Finished off my night with some posing practice after my pwo meal.

[Tifflex]

Good luck with your prep!

[JaguarHB28]

But, I killed my workout tonight and now am sitting down to enjoy my favorite meal of the day...my pwo beef and potatoes and broccoli with a side of pickles and hot peppers! :)


Ahahaha, I thought I was the only person who ate pickles in large quantities during contest prep.

[jackedrabbit]

Ahahaha, I thought I was the only person who ate pickles in large quantities during contest prep.

Nope, you're not alone!

Pickles, hot peppers, gum (limit 1 pack per day), diet sodas, Powerade Zero and hot sauce on everything!!!!!

If anyone else likes pickles, get yourself some Nathan's Half-Sours. They are MUCH lower in sodium and have a nice little kick to them. They are also HUGE...like they came out of Chernobyl or something.

[jackedrabbit]

Just wanted tell everyone that HIIT cardio the day after training legs is PAINFUL!!!!! Oh my god my quads and glutes are non-functional right now as my ass is glued to my computer chair. Getting up to go to the bathroom takes courage...lol. A solid day though, and it felt good to push through those 10 intervals.

It's days like these- low calories, sore legs, and HIIT on tap after a long day at the office, which separates the men from the boys. No matter how hard things may be, you simply buckle down and do it. No excuses, maybe a little bit of whining (lol) but you just go in there and get the job done. Set the goal, and do it.

I have another cardio only day tomorrow, and then on Saturday my cals go up a tad and I'll hit chest, back, and light arms. I love Saturday workouts.

Hope my weight comes down tomorrow morning. We'll see.

[jackedrabbit]

3/5/2010 - Argh! Weight went up...!!!!!

Damn it...weighed 180.2 this morning. I look watery though, so I'll probably need to give it a few days and maybe lower my salt intake (less chowing on pickles) and see what happens. First prep is one thing, but first prep and supplements is another.

HIIT again tonight, and then a glorious weekend where I live my life around my training and GRE studying/test prep!

[Cape1]

When you say the Cutler Classic, are you talking about the NPC New Englands in Boston? I was thinking of doing that show but I can't get ready in time. Maybe next year.

[jackedrabbit]

When you say the Cutler Classic, are you talking about the NPC New Englands in Boston? I was thinking of doing that show but I can't get ready in time. Maybe next year.

Yeah, I think this show goes by both names. It's at the John Hancock in Boston. Last year both Jay and Dexter were there.

EDIT: Based on my pics above...how do you think I'll do? I'd be in NOVICE of course, since this is my first show and all. Do you think I stand a chance to at least get an OK placing? lol...crazy, first show and it's NPC.

I'm stressing a bit, as I fear I may be behind. But, 9 weeks is a long time. Although at the same time, 9 weeks isn't a lot of time!

[Dnarts]

Last night I got a discouraging comment (discouraging only because I'm such a headcase right now) but this kid who I'm sort of buddy buddy with and is always joking around came up to me and said "yo dude! haven't seen you in a while...holy **** have you been sick? You look like you've lost 20 pounds".



Whatever, it can be discouraging if you think of it like that, but it's not really that you're getting smaller it's that you're getting lighter.

[Cape1]

Yeah, I think this show goes by both names. It's at the John Hancock in Boston. Last year both Jay and Dexter were there.

EDIT: Based on my pics above...how do you think I'll do? I'd be in NOVICE of course, since this is my first show and all. Do you think I stand a chance to at least get an OK placing? lol...crazy, first show and it's NPC.

I'm stressing a bit, as I fear I may be behind. But, 9 weeks is a long time. Although at the same time, 9 weeks isn't a lot of time!

Well Novice is just that - Novice. You will not be standing there lined up next to national level competitors. YOu should do ok. Dont start worrying about placement. Just get in there, mix it up and see how you do. Get as lean as possible between now and then, practice the posing and put together a game plan for your coloring.

[bizzlewood]

good job brah


your legs have blown up!!!!!!!!!!!!

[jackedrabbit]

Well Novice is just that - Novice. You will not be standing there lined up next to national level competitors. YOu should do ok. Dont start worrying about placement. Just get in there, mix it up and see how you do. Get as lean as possible between now and then, practice the posing and put together a game plan for your coloring.

Right, I'm trying my best to just focus on me and bring the best me I can to that stage that day and that night. It's tough not to compare though, but I will try to keep my head on straight.


good job brah


your legs have blown up!!!!!!!!!!!!

A little...I'd like to think my upper body has improved though.

[jackedrabbit]

3/7/2010 - 8 weeks out pictures will be taken later on tonight...

So my weight for the past couple of days has been all over the place...AGAIN. I saw 177, 179, 180, and today I woke up to 178.2 pounds and looked pretty dry. I was exhausted though because I went out last night (brought my meals) but I didn't get home until 3am. It screwed up my sleep schedule and internal clock, and I couldn't fall asleep until 4am and woke up at 8am...ugh. I did my cardio, had breakfast, took a nap and then I went to the gym to train shoulders and calves.

For some reason, I just felt off today. My coach has told me over and over again (and I have read others saying this), but there will be days where I will feel stringy and weak and small and flat...but ya just gotta keep on trucking. Still, I really hate these kind of days. But it's always a treat when you wake up on other days looking full and dry and those are the days where you think to yourself "now THIS is what I'm doing this for! I look great!!!"...haha. :)

My workout yesterday was great though. It took me a while to get a pump and a good pace going where my mind and body connected and took me into the zone, but once I was there, I was unstoppable. Set after set, forced reps, fast reps...it was awesome. Had a solid pump and looked at myself in the mirror and smiled. Being leaner, it all just "pops" out more...made me very happy.

As of today, I am 8 weeks out...I feel like I'm behind though. Either way, this being my first show I'm just gonna bring the best package I can and learn from all of this. But, here on out I'm cracking down- no more gum at all, no more Splenda (switching to pure sucralose or Walden Farms' products). I am not gonna let any variables mess with my diet and I will not let additional calories sneak in, skewing my progress. It's do or die...2 months...I don't want to be on that stage, or come off of it questioning myself if I really did my best. I want to KNOW I did my best, and got the place the judges award me. No ifs ands or buts...just hard work.

That being said, my diet has not changed nor has my cardio. Let's see what this week will bring.

I'll be taking pictures later on tonight and will try to post them on here tonight or tomorrow. I need to send them to my coach though, but uploading and editing them on photobucket takes time and is a pain in the ass.

[Cape1]

Your mind will play tricks on you. Don't listen to the static. Stay focused and keep your faith in both yourself and your coach. Some days you'll feel flat; some days you'll feel like a million bucks. Some days you'll look and the mirror and say "what's the use?"; other days you'll be glad you made the committment.

Just keep driving ahead, get leaner, stay strong. Youll do just fine. I would like you to give me feedback on that show when you're done. I may do it next year.

[The Solution]

As of today, I am 8 weeks out...I feel like I'm behind though. Either way, this being my first show I'm just gonna bring the best package I can and learn from all of this.

^^^ Just live by those words, give it everything you have, and do the best you can. You cannot control your competition or minor things that happen day by day JR. Keep kicking ass and bring the best package you can to the stage. That is all we can ask of you. Keep your faith in Scooby.

[Hi_Volume]

Was thinking of doing my first NPC show as well and looked at the cutler classic but decided on the NPC Rhode Island State two week later 5/15. I was a bit nervous doing a qualifier for my first. I believe I will go Masters and open Heavy.

Good luck and keep focused. You have a great base and I look forward to seeing your progress over the next 8.

[jackedrabbit]

Was thinking of doing my first NPC show as well and looked at the cutler classic but decided on the NPC Rhode Island State two week later 5/15. I was a bit nervous doing a qualifier for my first. I believe I will go Masters and open Heavy.

Good luck and keep focused. You have a great base and I look forward to seeing your progress over the next 8.

Based on your competitive experience, how do you think I'll do in Novice? I'm shooting for the welterweight class (165 or below...hoping to be at the top end).

Btw, you look amazing. :)

[jackedrabbit]

3/8/2010 - Felt great today, looked so much better. Also did HIIT on the track...ouch!

Man, I wish I saved picture taking for this morning or even tonight because I look so much better...argh! But I had to get my pictures to Jason last night for him to assess my progress and make changes ASAP if needed so whatever. This just means that I will look 10x better in my 6 weeks' out pictures. :)

Based on my pictures from last night and taking everything into consideration, Jason and I agreed to speed things up and get aggressive. Our goal is for me to come into the top-end of the Welterweight Class, so that means 165 or around that number.

Here are the changes we made:

- Increased AM & PWO LI cardio from 35 min. to 40 min.
- Increased HIIT intervals from 10 to 15 (20:40 work-to-rest ratio)
- New diet...lowered cals, carb cycling approach
- Tweaked my supplement dosing to reduce bloat

I made the change to my cardio right away, but seeing as I had already packed my meals for today I'll start the new diet tomorrow. I plan to refeed on Wednesdays (leg days) and Saturdays (where I train chest, back, and light arms). These are my toughest days in the gym so I'll need those carbs.

HIIT tonight was nothing short of painful and awesome. Running (sprints) on a track IMO is the hardest form of HIIT. What I also like about it is that you are free to move in whatever fashion your body naturally moves when you are going ALL OUT. I just think that the elliptical or bike is a bit restrictive as you are sort of confined to the structure of the machine and the pedals, etc. I've broken a few ellipticals at my gym in the past from doing HIIT on them...my crazy legs and body swinging wildly, loosening screws and whatnot...lol.

Tonight being my first HIIT session, I lowered my expectations although I still went all out. It took me the 20 seconds to sprint the straight length of the track, and I walked the curve before sprinting again. I think high school sprinters can do the straight length in what, less than 12 or 13 seconds? I may be wrong but whatever...I felt slow. Creepy thing was that around the track is just plain woods and these families of wild turkeys sat and watched me. I pretended that each time I turned my back they were chasing me so I had to run faster! LOL...

I'm sore as hell right now and just enjoying my pwo meal while watching some Family Guy after picking up my little bro from the train station after my workout. He's home from school for break. First thing he says is that I got bigger...which felt good to hear- and I know he's not BSing me because we usually don't say nice things to each other! Maybe we'll get some lifting in together this week, although the kid has a crazy social calendar and an even crazier sleep schedule.

Anyway, without further delay...me with 8 weeks to go. Critique away, and don't be nice either.

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2862.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2830.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2867.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2869.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2853.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2864.jpg

[jackedrabbit]

Few more (these are my favorites)...

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2841.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2871.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2865.jpg

[Hi_Volume]

Based on your competitive experience, how do you think I'll do in Novice? I'm shooting for the welterweight class (165 or below...hoping to be at the top end).

Btw, you look amazing. :)

It is always tough to call. I have competed within the INBF/WNBF for years and you never know who is going to show up. The best you can do is come in at your best and don't give the judges any reason to deduct points. Your thick, symmetrical and the only thing left to do is control your conditioning and you will be competitive.

Don't get controlled by the scale and weight class.

Look forward to your next photo update.

[debrovnik]

Glad to see you've recovered, last I saw you post you were shut down hard from running too many Pro Hormones - good job on bouncing back!

Care to elaborate on what the 'aggressive changes' are? Keen to know what you're changing!

[jackedrabbit]

Glad to see you've recovered, last I saw you post you were shut down hard from running too many Pro Hormones - good job on bouncing back!

Care to elaborate on what the 'aggressive changes' are? Keen to know what you're changing!

What's up man? Yeah I've come a long way...god that was a personal hell I was in before. How've you been? Making solid progress I bet. I remember you were a BEAST.

Aggressive changes = more cardio + carb cycling!

[jackedrabbit]

Gonna start being a bit more detailed with everything here. First new post/update below.

[jackedrabbit]

3/9/2010 - Chest, Arms, Abs

Morning Weight
- 177.4 pounds

Training

Flat BB Bench: 195 x 10, 8, 185 x 10
Incline DB Bench: 70 x 10, 8, 7
Cable X-Overs: 50 x 15, 15, 15
ssw.
Push Ups: 30, 25, 25
DB Curl: 45 x 10, 10, 10
ssw.
Skulls: 70 x 10, 10, 10
CGBP: 70 x 20, 20, 20
Tate Press: 20 x 10, 10, 10

- Skipped abs tonight since I was still very sore from sprinting yesterday night.

PWO LI Cardio: 40 min. on elliptical, (Incline = 16, Resistance = 8)

Thoughts & Comments
- I thought this was gonna be a bad workout because today was my introduction to the new diet and to the low carb day but I was wrong. I felt great! My muscles were full and tight and while it did feel a bit harder to get going, once I blasted through the mental fog I was on a roll and killed it tonight. Lots of guys were asking about my diet, commenting on how lean I've gotten, etc. Felt good to have the attention haha. It just drove me harder to grind out those sets.
- I kept the workout to under 1 hour. I need to get that mentality that more=better out of my head. I can't risk overtraining. I mean, I was complaining today of being sore but I don't want this to be a constant thing. Constant soreness = no recovery = overtraining = muscle loss = ****ty look on stage. DO NOT WANT.

[jackedrabbit]

3/10/2010

I'm changing my workout split. The one I am using now was borrowed from my winter bulk, and with all the cardio I'm doing it just won't cut it when it comes to giving me maximized recovery time. For example, doing chest 2x/week is great when you are in a caloric surplus but perhaps not so much when you are doing some sort of training (HIIT or weights) every day and dieting down for a show! Probably the worst offender right now is the fact that I have legs on Wednesdays followed by 2 days of HIIT...that's 3 days of pounding the legs. That's just asking for overtraining or worse, an injury.

All that being said here's my new split (the start of my training cycle being Mondays):

MON - HIIT (track or bike)
TUE - CHEST + TRICEPS
WED - BACK + BICEPS
THU- HIIT (track or bike)
FRI - SHOULDERS + ABS
SAT - QUADS + HAMS + CALVES
SUN - HIIT (track or bike)

Or, I may do:

MON - CHEST + TRICEPS
TUE - HIIT (track or bike)
WED - BACK + BICEPS
THU- HIIT (track or bike)
FRI - SHOULDERS + ABS
SAT - QUADS + HAMS + CALVES
SUN - HIIT (track or bike)

Either way, I'm sure this split will be much better for my recovery (especially the legs) and I can just hit each bodypart HARD once each week, which sounds about right for prep. Once I am bulking again, I can go crazy...lol.

[jackedrabbit]

3/10/2010 - BACK & BICEPS

Morning Weight
- 180.4 pounds

Training

Lat Pulldown: 130 x 12, 12, 12
Pull Up: 10, 8, 7
ssw.
Close Grip Lat Pulldown: 130 x 12, 140 x 10, 10
T-Bar Row: 70 x 10, 10, 10
Cable Row: 130 x 15, 12, 12
BB Shrug: 195 x 10, 10, 8
Smith Machine Shrug (behind back): 135 x 20, 15, 15
BB Curl: 60 x 15, 15, 15

PWO LI Cardio: 40 min. on elliptical, (Incline = 16, Resistance = 8)

Thoughts & Comments
- Didn't sleep very well last night. Got into an argument with my little bro which kept me up past midnight...lol.
- Transitioned into the new split right away today. Next time around I'll do more for biceps but seeing as I trained them last night it didn't make sense to do them again tonight. I just added those 3 sets of curls at the end for the hell of having some bicep stuff in there lol.
- The lat pulldowns to begin with are just for a warm-up.
- Loved training back by itself. I don't have deadlifts in on my back day but I plan to do them with legs this weekend. Might alternate between heavy squats and heavy deads from week to week.
- Carb up day today, so I felt great. I love my diet, even the low carb day is filling and delicious! :)
- Next 3 days...low carbs. I plan to refeed like this: 3rd day, then on the 4th day, then 3rd day after, etc.

[jackedrabbit]

3/11/2010 - HIIT CARDIO (TRACK SPRINTS)

Morning Weight
- 180.6 pounds

Training

5 minute warm-up (jogged a few loops around the track)
15 intervals: 20 second sprint, 40 second walk
5 minute cool down (walked a few loops)
Stretching

Thoughts & Comments
- Low carb day today but I felt great.
- Really need to shed some water...
- I think I may have pulled something in my groin tonight. It's just kinda tight up there and in retrospect I think I should have stretched a bit before I did my sprints. It was colder outside than last time I did HIIT at the track so I should have given myself more time to warm up. Hopefully it isn't too bad (I don't think it is)...

[ronin_ts]

subbed and reading while eatin a chocolate chip cheescake slice

[goal710]

Thanks for sharing your idea here. I appreciate your idea, very excellent.

[jackedrabbit]

3/12/2010

This is just a quick, informal update and I'll be posting again after my workout tonight but I just wanted to say that these past couple of days since adding HIIT to my routine, my lower ab fat has become very "watery"...a sure sign that crisp lower abs are soon to come. Right now when I sit, I still have one little roll...just a pinch, but I think it'll take me a good 3 weeks to get rid of it.

I'm cutting it really close, with 7 weeks to go this coming Sunday I really only have maybe 5 weeks to really peel down. I'm not counting those last 2 weeks.

If I can come in very lean, I'll be happy for my first show. There's no way my glutes are gonna be striated or anything. Realistically, I'll probably show up around 7-8% bf. And then again, I think a lot of people are either flat out lying or exaggerate when they say that they were 3% or 4%...lol.

[smallguyjoe]

Oh snap! You're gonna compete!!! Awesome, man.

Your legs blew the heck up :D

Lats grew a good amount too. Good progress, man.

Looking forward to hearin how the show goes. I think you'll have fun. I had a great time with my 1st show last June.

[jackedrabbit]

3/12/2010 - SHOULDERS & ABS

Morning Weight
- 177.4 pounds...woo hoo!

Training

AM LI Cardio: 40 min. walk outside (brisk pace around neighborhood)

Arnold Press: 50 x 8, 55 x 8, 8, 7
BB Military (behind the head): 65 x 12, 85 x 12, 105 x 12, 125 x 8, 6
BB Front Raise: 30 x 12, 12, 12
ssw.
DB Laterals: 20 x 12, 12, 12
Upright Row: 55 x 12, 12, 12
Decline Sit Ups: 25, 25, 25, 25
Lying Leg Lifts: 12, 12, 12
Ab Roller: 12, 12, 12

PWO LI Cardio: 40 min. on elliptical, (Incline = 16, Resistance = 8)

Thoughts & Comments
- This was an EXCELLENT workout. I had forgotten how lovely (yes, I said lovely) it is to have the gym practically to yourself and a few other dedicated souls on a Friday night!
- I was honestly surprised at how I was able to power through this workout...low carbs? What low carbs???
- Kept it pretty light but my TUT was legit...kept everything extremely slow and controlled and watched every fiber in my delts fire and twitch as I pushed against the weight.
- Woops, forgot to log my AM cardio. I've been doing it every day I swear, just forgot to put it in there!
- Debating if I need a carb up tomorrow or not...it's a leg day, and I've already gone 2 days (including today) on low carbs...

[jackedrabbit]

The new diet is working like magic! Here's a sneak peek (in posing trunks) of what I'm looking like as I enter 7 weeks out.

I have a feeling my full set of pictures when I'm 6 weeks out is gonna look pretty good.

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2902.jpg

[super_stevecc]

Yup, you've grown big time. Your legs are bigger (your strong point) and your back is much thicker. Great job. I'm sure you already know your weak points. Just focus on them during the coming offseason. You're 180 lbs. I remember your old logs, and you look bigger AND leaner now than when you were around 160 or so.

Good job. I've always followed your logs because you're very detailed, descriptive and clear. Yes. Most logs here are laced with grammatical errors. I digress. lol

I will follow your progress closely. I am preparing for a contest, too. Let's do this!!!

Steve

[zcholla]

Hey man replying to your PM here.

First off i think you can definitely be ready in 7 weeks. As long as your diet is strong and you are still losing weight 1-2lbs per week then you could come in another 10-15lbs lighter. Stay consistent and stick to your routines, no cheating and adjust things if they arent working, if its all working dont touch anything

[jackedrabbit]

Hey man replying to your PM here.

First off i think you can definitely be ready in 7 weeks. As long as your diet is strong and you are still losing weight 1-2lbs per week then you could come in another 10-15lbs lighter. Stay consistent and stick to your routines, no cheating and adjust things if they arent working, if its all working dont touch anything

LOL @ cheating. Is that even a question??? :)

Right now I'm being obsessively careful over using too many spices on my meats...lol. Stopped chewing gum weeks ago (not even a piece) and I'm limiting diet soda and other "no calorie" drinks. Stopped using Splenda 3 weeks ago too. No more snacking on pickles or hot peppers, etc. Basically, I'm not letting a single calorie sneak into my daily intake. If it's not on the spreadsheet, it doesn't go into my mouth.

[jackedrabbit]

3/13/2010 - QUADS, HAMS, CALVES

Morning Weight
- 178.4 pounds

Training

AM LI Cardio: 40 min. walk outside (brisk pace around neighborhood)

Squat (close stance): 135 x 20, 225 x 12, 245 x 12, 275 x 8, 225 x 10, 185 x 15
Leg Curl: 65 x 12, 12, 12
ssw.
SLDL: 155 x 12, 12, 12
Leg Extension: 150 x 12, 12, 12
ssw.
Single Leg Curl: 25 x 12, 12, 10
Seated Calf Raise: 90 x 10, 10, 10
Standing Calf Raise: 130 x 12, 12, 12

PWO LI Cardio: 40 min. on elliptical, (Incline = 16, Resistance = 10)

Thoughts & Comments
- Carbed up today and hit legs after 2 solid carb-filled meals!
- My groin area was still very tight and sore from sprints, so I elected to go easy. I was also pretty limited in my exercise choices- I would have liked to do db lunges and/or hack squats/leg press. Better safe than sorry though, no injuries!
- Increased the resistance on the elliptical. My cardiovascular shape is improving, so I gotta make it a bit harder to keep that heart rate around 130-140 and get that nice light sweat going.
- Next 3 days are gonna be low carb fun! Next carb up is Wednesday.

[busyboy21]

Yeeahh budddyy!!!! Keep the workouts and diet on point. No looking back now.

[jackedrabbit]

3/14/2010 - CHEST & TRICEPS

Morning Weight
- 175.6 pounds!!!!! (Lowest weight to date, and it was after a high carb day)
- Crazy, woke up looking full and dry AND a few pounds lighter. Body = strange.

Training

Flat DB Bench: 85 x 10, 8+2, 7+3
Incline BB Bench: 165 x 10, 9, 7
Cable X-Overs: 50 x 15, 15, 15
ssw.
Push Ups: 25, 25, 25

Skulls: 70 x 10, 10, 10
CGBP: 70 x 20, 20, 20
Tate Press: 20 x 10, 10, 10

V-Bar Pressdown: 120 x 12, 12, 12

PWO LI Cardio: 40 min. on elliptical, (Incline = 16, Resistance = 10)

Thoughts & Comments
- I wasn't planning on doing chest today (was supposed to do it tomorrow) and usually the thought and action of going to the gym 3 days in a row doesn't appeal to my tastes but for some strange reason I just felt like a BEAST today. I woke up full and dry and hungry for a weight workout. Must have been the carb up yesterday...my muscles were ready, so I decided to listen to my body, adjust this weeks' schedule a bit and hit the gym after meal #2...
- Awesome workout, great numbers...felt good. I am a firm believer of doing the same amount of work when you're cutting. Work being defined as total poundage lifted, no matter how many sets it takes. Before this prep got harder, I was pumping out 3 sets of 10 with the 85's on flat db press...sometimes 90's. Of course I've lost some strength, but about the work thing- I still do "3 sets of 10" worth of work with the 85's...even though it takes me a few extra sets. That's what the +2 and +3 mean...I do a set, put the db's down for 30-45 seconds, pick them back up and grind out a few more reps to make it 10. That's how I keep my workload the same...gotta give the muscles a reason not to shink down and die!
- For my triceps, I like to do the skulls, cgbp, and tates all in one giant superset. So I basically do one exercise after another...one rotation though and that's 1 set.
- Increased the resistance on the elliptical. As my cardiovascular shape improves, I need to make things harder to keep my heart rate in the desired zone. Low intensity is one thing, but if you're walking along not even breaking a sweat that means you gotta make it a bit harder. For me, low intensity is when I have a light sweat going and I can still carry a conversation while doing the cardio.
- My schedule for the rest of the week will be:

MON - HIIT
TUE - BACK & BICEPS
WED - HIIT
THU - SHOULDERS & ABS
FRI - HIIT
SAT - QUADS, HAMS, CALVES
SUN - HIIT
MON - CHEST & TRICEPS (back to normal rotation)

[jackedrabbit]

3/15/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 176.8 pounds

Training

5 minute warm-up @ Incline = 16, Resistance = 10
15 intervals: 20 seconds @ Incline = 20, Resistance = 12 and 40 seconds @ Incline = 16, Resistance = 10
5 minute cool down
Stretching

Thoughts & Comments
- Busted ass tonight and felt amazing. Had a sugar-free Rockstar on the drive home from work and that did it for me!
- Jason made some slight tweaks to the diet. Dropped some cals and carbs. Nothing major, but enough to really get me peeled. There's no doubt now in my mind that I'm gonna make it. It'll be quite the sight to see...

[jackedrabbit]

3/16/2010

Woo hoo!!!!! Morning weight today was 173.8 pounds...the lowest I've been so far! It's crazy how the changes are seriously happening DAILY now. I'm starting to feel the effects of certain foods- like when I carb up, I get vascular and start sweating within minutes. Every morning I wake up and I can see something new- a new line, skin getting tighter, etc. It's really coming together and now I have no doubts in my mind that I'm gonna be dialed in come May.

This is so exciting and it motivates me even more to make sure that every day I hit every macro and calorie and get every rep and planned set.

I'll update after my workout tonight (Back & Biceps) and oh yeah- 6 weeks out pictures this coming Sunday!!!!!

[DanTheManB]

3/16/2010

Woo hoo!!!!! Morning weight today was 173.8 pounds...the lowest I've been so far! It's crazy how the changes are seriously happening DAILY now. I'm starting to feel the effects of certain foods- like when I carb up, I get vascular and start sweating within minutes. Every morning I wake up and I can see something new- a new line, skin getting tighter, etc. It's really coming together and now I have no doubts in my mind that I'm gonna be dialed in come May.

This is so exciting and it motivates me even more to make sure that every day I hit every macro and calorie and get every rep and planned set.

I'll update after my workout tonight (Back & Biceps) and oh yeah- 6 weeks out pictures this coming Sunday!!!!!

Damn dude chillax! You only started not even 3 weeks ago and you're down a ton! It's better to lose it slow then to want to drop 10lbs in 3 weeks trust me

[jackedrabbit]

Damn dude chillax! You only started not even 3 weeks ago and you're down a ton! It's better to lose it slow then to want to drop 10lbs in 3 weeks trust me

What do you mean?

I've been prepping since January...I only started logging at 9 weeks out. My weight at 9 weeks out was 177 pounds and since then I've dropped about 4 pounds. I don't think that's too much. It's pushing it, but I need to be aggressive. Besides my man, I haven't lost any strength in the gym and I'm not struggling with hunger either. All is good. :)

I also switched from a more "regular" diet to a carb-cycling diet, so I should mention that I had a low carb day yesterday which may be why I saw 173.8 this morning.

Either way, I have a good coach with an excellent track record so I'm not worried. I do what he says and that's that.

I'm gonna be dialed in. I promise that to myself and to everyone following.

[DanTheManB]

What do you mean?

I've been prepping since January...I only started logging at 9 weeks out. My weight at 9 weeks out was 177 pounds and since then I've dropped about 4 pounds. I don't think that's too much. It's pushing it, but I need to be aggressive. Besides my man, I haven't lost any strength in the gym and I'm not struggling with hunger either. All is good. :)

I also switched from a more "regular" diet to a carb-cycling diet, so I should mention that I had a low carb day yesterday which may be why I saw 173.8 this morning.

Either way, I have a good coach with an excellent track record so I'm not worried. I do what he says and that's that.

I'm gonna be dialed in. I promise that to myself and to everyone following.

Ah i gotcha now. Thought you just started @ 9 out and were being overly hard on yourself. I got no doubts man keep hittin it

[scoobysnacks]

just stopping by to say we are fine, the last pic you posted looks right on pace.

Also pull your trunk straps up on each hip so they "V" in the front, not run straight across your waist.

[jackedrabbit]

3/16/2010 - BACK & BICEPS

Morning Weight
- 173.8 pounds...another new low!!!!!

Training

Lat Pulldown: 130 x 12, 12, 12
Pull Up: 10, 10, 9
ssw.
Close Grip Lat Pulldown: 140 x 12, 12, 12
T-Bar Row: 80 x 10, 10, 10
Cable Row: 140 x 15, 12, 10
BB Shrug: 205 x 10, 10, 10
Smith Machine Shrug (behind back): 155 x 15, 15, 15
DB Curl: 40 x 12, 45 x 10, 8, 40 x 10
BB Curl: 65 x 12, 75 x 10, 85 x 8, 95 x 7

PWO LI Cardio: 40 min. on elliptical, (Incline = 16, Resistance = 10)

Thoughts & Comments
- Wow, crazy good workout tonight. Gained pounds on some lifts while also gaining reps! One thing I definitely have gotten better at is pull-ups! Ya gotta love it when you weigh less but are still just as strong.
- The striations in my shoulders were gonna jump right out as I did my curls...lol. Really enjoyed that sight in the mirror. Lots of people commented saying that I looked bigger even though I felt anything BUT bigger. :(
- On the bright side of things, I get to carb up tomorrow! The finance group is also going out for lunch tomorrow so I'm looking forward to catching some **** (as always) when I bust out my chicken and sweet potato while everyone gorges on Mexican food. One thing that I've grown annoyed with is people at work commenting about my food and constantly asking the same questions. Maybe it's because of the diet but wow, my patience is wearing...
- Pretty happy with how everything is going though...crazy how the morning of my back and biceps workout last week I weighed 180. Quite the drop!

[jackedrabbit]

just stopping by to say we are fine, the last pic you posted looks right on pace.

Also pull your trunk straps up on each hip so they "V" in the front, not run straight across your waist.

Thanks J. Will do with the trunks for my next set of pics (plan to take them this coming Sunday morning).

[tpsvk7]

You looked great in your week 7 photos, big difference from your first batch of pics.
Can't wait to see your latest pictures, you're gonna look great come competition time:).

[jackedrabbit]

You looked great in your week 7 photos, big difference from your first batch of pics.
Can't wait to see your latest pictures, you're gonna look great come competition time:).

Thank you! :)

Hopefully the pics will prove the big difference I've been seeing on a day-to-day basis recently. It's really starting to come together now!


I fully agree with everyone. It was an excellent post. Thank you.

Which post are you referring to? All "excellent posts" are awesome, but which one?

[ChuckaZulu]

Looking great Bro. Your almost there.

[jackedrabbit]

Just wanted to pop in to say that after every single carb meal today (today being my refeed) I get really warm and start sweating slightly. Crazy how my body is becoming so sensitive to something as simple as carbohydrate intake!

[jackedrabbit]

3/17/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 174.6 pounds

Training

5 minute warm-up @ Incline = 16, Resistance = 10
15 intervals: 20 seconds @ Incline = 20, Resistance = 12 and 40 seconds @ Incline = 16, Resistance = 10
5 minute cool down
Stretching

Thoughts & Comments
- Killed it. Drenched my sweatshirt in SWEAT. :)
- Coming up on SIX WEEKS OUT...BRINGGGG ITTTTTTTTTT.

[musclemass22]

Hey man, looking good. Just wanted to drop a line and let you know I was following along. Thanks for Jason's info. I fired an email his way earlier today. Keep grinding!--Brian

[jackedrabbit]

3/18/2010 - SHOULDERS & ABS

Morning Weight
- 174.8 pounds...don't think we'll be seeing anything 175+ again. :)

Training
Arnold Press: 55 x 8, 8, 8, 7
BB Military (behind the head): 105 x 12, 12, 12
BB Front Raise: 40 x 12, 12, 10 + 35 x 2 = 12 reps
ssw.
DB Laterals: 20 x 12, 12, 12
Lying Leg Lifts: 15, 15, 15
Ab Roller: 10, 10, 10

Cardio
AM LI: 40 min. elliptical (Incline = 16, Resistance = 10)
PWO LI: 40 min. elliptical (Incline = 16, Resistance = 10)

Thoughts & Comments
- I usually walk around my neighborhood for my morning cardio but walking has become too easy for me and I can't even keep a good heart rate (120-130 bpm) so in order to keep this low intensity workout A WORKOUT, I decided to wake up a bit earlier today to see my good friend the elliptical at the gym. I was able to make my AM cardio a bit more challenging this way to keep the fat loss rolling.
- Increased my reps and sets for the Arnold Presses...last week I recall those 55's being a bit heavy...lol.
- Military Presses felt light, I really blasted through those reps as I watched my delt striations twitch...
- The front raises felt light...went up by 10 pounds! On my last set I quickly dropped down to 35 pounds and squeezed out 2 more reps to make it a 12 rep total for my last set.
- Cut out the upright rows to save time in the gym. I don't really feel them anyway, well, unless I use cables.
- Some ******* kid was hogging the decline bench tonight, and seeing as the other one was taken by someone who was actually working out and I wasn't about to wait for him to get off his damn phone I just decided to end my workout one ab exercise short and moved onto cardio. I didn't feel like punching anyone tonight either. Too tired.

[jackedrabbit]

3/19/2010 - HIIT CARDIO (TRACK SPRINTS)

Morning Weight
- 173.6 pounds

Training
No weights today.

Cardio
HIIT: 20/40 x 15 intervals

Thoughts & Comments
- Yesterday was a beautiful day for these! My boss let me go around 4pm so I had a nice period of sunshine and really got to enjoy this workout.
- My groin felt much better so I was really able to let it rip. Felt like I could fly.
- There was an older lady there doing HIIT as well, except she'd jog the straights and slow walk the curves. We'd both be on the straights every few laps and she'd be ahead of me a bit depending on where we were both at, so whenever she was ahead of me I made it my goal to pass her before she got to the end...lol. She won a few times though, since there was only a few more feet to go and I'd just be starting my sprint around the bend. :)

[jackedrabbit]

3/20/2010 - QUADS, HAMS, CALVES

Morning Weight
- 168.6 pounds...HOLY WEIGHT LOSS BATMAN!
- I e-mailed J, concerned about the drop and my recent accelerated rate of loss and he told me not to worry, as it's all part of the plan. He predicted that after my carb up today that I should be back up in the low 170's tomorrow AM.

Training
Deadlift: 135 x 20, 225 x 10, 315 x 5, 405 x 5, 5, 315 x 12
Front Squat: 135 x 10, 155 x 10, 185 x 10, 8
Leg Extension: 135 x 12, 12, 12
ssw.
Lying Leg Curl: 60 x 12, 12, 10
Seated Calf Raise: 100 x 10, 10, 10, 10

Cardio
AM LI: 40 min. walk around my neighborhood, changed my route a bit and went up some hills.
PWO LI: 40 min. on elliptical, (Incline = 16, Resistance = 10)

Thoughts & Comments
- Refeed day! Wooooo!
- I like to alternate deads and heavy squats each week for my leg workout. They are both very taxing lifts, and I've done them both in a single week (while gaining and getting surplus calories) but now, especially during the last few weeks of prep I think it would be wise for me to go smarter (not easier!) and switch between the two each week.
- I was very happy with my deadlifts. Strength is still there, although I need to "dig" a bit to get it out!
- Sucks, but after that first "feel set" with 135 on front squats I felt my left groin area getting tight again...ugh. So I couldn't go up to 225-245 on fronts. I really wanted to burn those teardrops in my quads but I played it safe and called it a day after a few sets with 185.
- BURNED my quads with 135 x 3 x 15 with a 3 second holds at peak contraction, before very slowly lowering the weight. I could see all my muscles tensing, twitching, and contracting...it was awesome. After each set I pulled up my shorts and flexed. Some started in amazement. Others in disgust and contempt. Haha...
- Oh, and here's a sneak peak of what I'm looking like at 6 WEEKS OUT:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2953.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2963.jpg

- J had me take a full set of pictures this morning in my depleted state (after 2 low carb days in a row) and we will compare them to my official 6 weeks out update tomorrow, after all the carbs I take in today go to work and fill me out a bit. :)
- One more thing: I have videos of my deadlifts today (the sets with 405 and 315) which I will post later. Gotta go help out at my parents' sushi place now! Mmm...sushi... :(
- Last note, those spots on my upper thigh/glute area are birthmarks, not bruises in case anyone is wondering...lol. Pro Tan should fix it right up.

3/21/2010 EDIT - My deadlifts from yesterday:

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[jackedrabbit]

3/21/2010 - 6 WEEKS OUT PHOTO UPDATE

- Worthy of note, I only gained 1 pound between yesterday's carb-up and this morning. In my depleted state yesterday morning I weighed 168.6 pounds and this morning (3/21) I weighed 169.6. Since Jason and I were expecting a few more pounds of gain he decided that I may benefit from an increase in calories to prevent too quick of a loss/muscle catabolism. So in short, the good news is that I get to add another meal on my low carb day, so I get to eat 7 meals now instead of 6 (although the extra meal cannot be one of the starchy ones duplicated). This should help slow the rate of loss a bit, but still keep me on track to be dialed in on show day. Shredded glutes and hams...here I come!

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2993.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2980.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2981.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2983.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2986.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3003.jpg

[jackedrabbit]

6 WEEKS OUT PHOTO UPDATE (Cont.)

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3005.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2991.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2989.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2984.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2997.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3011.jpg

[bwelch1985]

WOW man...at the pics and the deads!

You pretty much just manhandled 405 in that first video! Form was kinda all over the place...which isn't really your fault...hex plates are a bitch to deadlift with...but it appeared the lumbar stayed neutral and you kept the bar close for the most part. Awesome strength bro..I'm impressed!

Huge changes in this set of pics. Quads and abs have made serious strides in just a short amount of time. You're gonna look great on show day brotha!

Keep that sh*t up.

[jackedrabbit]

WOW man...at the pics and the deads!

You pretty much just manhandled 405 in that first video! Form was kinda all over the place...which isn't really your fault...hex plates are a bitch to deadlift with...but it appeared the lumbar stayed neutral and you kept the bar close for the most part. Awesome strength bro..I'm impressed!

Huge changes in this set of pics. Quads and abs have made serious strides in just a short amount of time. You're gonna look great on show day brotha!

Keep that sh*t up.

Thanks man!

Yeah, I've had better days with my deadlifting form. Here are some old vids of me training and me at a powerlifting meet:

7sAyUVDaWqI

v25EMvgH7_I

[The Solution]

Aggressive changes bring aggressive results. Keep putting in work JR.

[jackedrabbit]

Aggressive changes bring aggressive results. Keep putting in work JR.

Oh yeah, you bet! Jason is the MAN. I can't wait to see what the next 2 weeks will bring.

[jackedrabbit]

3/21/2010 - CHEST & TRICEPS

Morning Weight
- 169.6 pounds
- Since I didn't gain the expected pounds from my refeed, Jason instructed me to double up on a non-starchy meal on my low-carb day. Eating 7 meals a day = WIN.

Training
Flat DB Bench: 85 x 10, 10, 7+3, 75 x 9
Incline BB Bench: 165 x 10, 8, 155 x 8
Cable X-Overs: 50 x 12, 10, 40 x 15
ssw.
Push Ups: 25, 25, 20+5=25

Skulls: 75 x 10, 8, 5
CGBP: 75 x 17, 10, 8
Tate Press: 25 x 10, 10, 10

V-Bar Pressdown: 120 x 12, 12, 12

Cardio
AM LI: 40 min. walk
PWO LI: 40 min. elliptical (Incline = 16, Resistance = 10)

Thoughts & Comments
- I was really happy with my flat db bench- it went up compared to last week! I might go back to using the 90's or 95's next week. Keeping strength up during prep is paramount, so I am very pleased and relieved my strength is holding up.
- Went a bit stricter and slower on incline so my reps are down a bit but it's the work done that counts.
- Felt a twinge in my left tricep when I did my first set of skulls and I had such a tight pump that it made it kind of uncomfortable to perform both the skulls and the close-grips. I decided to play it smart and not push things, so I fell short on reps here.
- Overall a solid workout yesterday. After I got out of the gym I drove into Boston to enjoy the fine weather with some friends. Brought one of my meals into a resturaunt and got the biggest "wtf" look from the waitress...lol. Good times though. I'm a huge proponent of staying social during prep. By this I don't mean compromise your training and diet, but I think it's sad when guys hole themselves up for a show and neglect family and friends. It needs to be done to a certain extent, but I think the whole show prep experience/process is much better when you force yourself to stay "out there" and in touch with people.

[jackedrabbit]

3/22/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 168.4 pounds...another new low.

Training
No weights today.

Cardio
AM LI: 40 min. walk
PM HIIT: 20/40 x 15 intervals

Thoughts & Comments
- Just thought I'd make this post now in case I forget to later. My left groin is tight again so I don't think sprints are a good idea.

[musclemass22]

3/21/2010 - CHEST & TRICEPS

Morning Weight
- 169.6 pounds
- Since I didn't gain the expected pounds from my refeed, Jason instructed me to double up on a non-starchy meal on my low-carb day. Eating 7 meals a day = WIN.

Training
Flat DB Bench: 85 x 10, 10, 7+3, 75 x 9
Incline BB Bench: 165 x 10, 8, 155 x 8
Cable X-Overs: 50 x 12, 10, 40 x 15
ssw.
Push Ups: 25, 25, 20+5=25

Skulls: 75 x 10, 8, 5
CGBP: 75 x 17, 10, 8
Tate Press: 25 x 10, 10, 10

V-Bar Pressdown: 120 x 12, 12, 12

Cardio
AM LI: 40 min. walk
PWO LI: 40 min. elliptical (Incline = 16, Resistance = 10)

Thoughts & Comments
- I was really happy with my flat db bench- it went up compared to last week! I might go back to using the 90's or 95's next week. Keeping strength up during prep is paramount, so I am very pleased and relieved my strength is holding up.
- Went a bit stricter and slower on incline so my reps are down a bit but it's the work done that counts.
- Felt a twinge in my left tricep when I did my first set of skulls and I had such a tight pump that it made it kind of uncomfortable to perform both the skulls and the close-grips. I decided to play it smart and not push things, so I fell short on reps here.
- Overall a solid workout yesterday. After I got out of the gym I drove into Boston to enjoy the fine weather with some friends. Brought one of my meals into a resturaunt and got the biggest "wtf" look from the waitress...lol. Good times though. I'm a huge proponent of staying social during prep. By this I don't mean compromise your training and diet, but I think it's sad when guys hole themselves up for a show and neglect family and friends. It needs to be done to a certain extent, but I think the whole show prep experience/process is much better when you force yourself to stay "out there" and in touch with people.

Good numbers and good workout brutha! I am the definition of "holeing up." I hate it but wiht my type of job (on-call 24/7) a 5 month old son, prepping the food, training/cardio, etc, I just don't seem to have much time for anyone else. Luckily my wife is supportive of it. You can tell by the photos that you are doing work and Jason is working his magic. I talked with him via email but decided to go at it on my own one last time. If I get owned on stage, I am definitely looking at him for my next prep!--Brian

[jackedrabbit]

3/23/2010 - BACK & BICEPS

Morning Weight
- 169.2 pounds

Training
Lat Pulldown: 140 x 12, 12, 12
Pull Up: BW+10 x 10, 8, BW+15 x 6
Close Grip Lat Pulldown: 140 x 12, 12, 12
Hammer Strength High Row: 50 x 10, 9, 9
Cybex Machine Low Row: 90 x 10, 10, 110 x 7
Smith Machine Shrug: 205 x 10, 10, 10
DB Curl: 45 x 10, 8, 40 x 10, 35 x 12
BB Curl: 75 x 10, 10, 10

Cardio
AM LI: 40 min. elliptical (Incline = 15, Resistance = 10)
PWO LI: 40 min. elliptical (Incline = 15, Resistance = 10)

Thoughts & Comments
- Amazing workout last night! Many of my lifts were up, and for this workout falling on my 3rd low carb day in a row of the week, I was surprised and impressed.
- I went up on lat pulldowns, HOLDING the bar to my upper chest with each rep...I could see in the mirror the fibers of my lats contracting and pulling...
- Now that I weigh less, I had to add some weight to my pull ups! My goal is to add a 25-pound plate and do sets of 10 with it.
- I swapped out T-Bar Rows and Cable Rows for some machine stuff. I've never really used machines but recently I have considered their benefit/advantages. I actually really liked how they felt...I was able to feel the contractions and really SQUEEZE those back muscles. The reason why I decided to try the machines was because one morning I saw this jacked-out-of-HER-mind fitness lady doing back, and just how I could see her muscles working as she slowly executed each rep made me want to try it. I think a lot of people (seasoned lifters) look down on the machines (and rightfully so for things like smith machine deadlifts and squats...lol) but as I gain more experience in this I am beginning to see a place for each and every exercise, so long as it is done properly and fits with the rest of your routine/goal.
- I exhausted myself with back, so curls weren't stellar this time compared to last.
- This was weird/scary, but I felt lightheaded and almost fell off of the elliptical during the last 5-6 minutes. I wanted to push myself through it, but my vision got a bit blurry so I got off and got some water. I took a quick 2 minute break and finished those last 5 minutes on the treadmill...incline set to 10, pace set to 3.3 mph. I don't know what caused it...my heart rate was low and it's not like I was over-exerting myself. Just, strange. I'll need to be careful and smart about these things.

[jackedrabbit]

3/24/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 171.4 pounds...hmm, up a bit.

Training
No weights today.

Cardio
AM LI: 40 min. elliptical (Incline = 15, Resistance = 10)
PM HIIT: 20/40 x 15 intervals

Thoughts & Comments
- Gonna give my groin a few more days and try to get back on the track this Friday for my next HIIT session...unless it snows...

[Work-Hard]

Progress is becoming more apparent with each set of photos and your numbers still llok good. I have followed your logs in the past and am always amazed at the kind of weight you push givin you bodyweight....WOW!

I noticed that you tried adjusting your trunks in the last set of pics but I still don't see the "flow" you should be after. A different cut of trunk may fit your physique better and provide a better overall presentation.

I have found that HIIT on a recumbent bike is killer. I have the same issue with my groin becoming tight if doing too many outdoor sprints. Give it a shot, the leg vascularity it promotes it pretty nuts.

I saw you mentioned ProTan. Does the show your doing offer a spray service? If they do I would highly recommend looking into it. It saves a ton of time and mess.

Keep pushing, I'll be following.

[jackedrabbit]

Progress is becoming more apparent with each set of photos and your numbers still llok good. I have followed your logs in the past and am always amazed at the kind of weight you push givin you bodyweight....WOW!

I noticed that you tried adjusting your trunks in the last set of pics but I still don't see the "flow" you should be after. A different cut of trunk may fit your physique better and provide a better overall presentation.

I have found that HIIT on a recumbent bike is killer. I have the same issue with my groin becoming tight if doing too many outdoor sprints. Give it a shot, the leg vascularity it promotes it pretty nuts.

I saw you mentioned ProTan. Does the show your doing offer a spray service? If they do I would highly recommend looking into it. It saves a ton of time and mess.

Keep pushing, I'll be following.

Thanks for this post man...it means a lot to me. In the past I was struggling to get a few key concepts down (mainly the nutrition aspect of cutting properly) but I've learned so much by way of Jason that I'm pretty confident now going forward, it's all progress. Never again will I take 1 step forward and 3 steps back!

I'm gonna look into the trunks but do you have any recommendations (websites)?

Might try the bike tonight instead. I'm getting sick of the elliptical...lol.

[scoobysnacks]

Thanks for this post man...it means a lot to me. In the past I was struggling to get a few key concepts down (mainly the nutrition aspect of cutting properly) but I've learned so much by way of Jason that I'm pretty confident now going forward, it's all progress. Never again will I take 1 step forward and 3 steps back!

I'm gonna look into the trunks but do you have any recommendations (websites)?

Might try the bike tonight instead. I'm getting sick of the elliptical...lol.

Tim gave you some good advice above.

where did you buy the trunks and what cut are they?

[jackedrabbit]

Tim gave you some good advice above.

where did you buy the trunks and what cut are they?

I got them at the Bodybuilding.com store:

http://www.bodybuilding.com/store/suits/mens.html

[Work-Hard]

Google Jagware and Cherry Bombs posing suits

[musclemass22]

I have 2 pairs of jagware, blue and red. I just tried them on though and they are pretty baggy in the ass. What kind of cut would you guys recommend for a 5'8, 170lb competitor. I don't have that unbelievable tiny waist. Any particular cut?

[jackedrabbit]

Google Jagware and Cherry Bombs posing suits

Which cut would you suggest to emphasize or de-emphasize good and/or lagging parts?

[tpsvk7]

Legs are looking amazing, everything is coming up perfectly jackedrabbit.

[scoobysnacks]

Which cut would you suggest to emphasize or de-emphasize good and/or lagging parts?

cherrybombs flexcut with the thin sides and pull them up onto your hips so they "V" in the front.

[jackedrabbit]

cherrybombs flexcut with the thin sides and pull them up onto your hips so they "V" in the front.

Gotcha on this one, coach. Thanks.

[jackedrabbit]

3/25/2010 - SHOULDERS & ABS

Morning Weight
- 170.2 pounds...last week on the day of my shoulders & abs workout I weighed 174.8!

Training
Arnold Press: 55 x 8, 8, 7, 7
BB Military (behind the head): 110 x 10, 105 x 10, 10, 95 x 10
BB Front Raise: 40 x 12, 10, 35 x 12
ssw.
DB Laterals: 20 x 12, 12, 12
Lying Leg Lifts: 15, 15, 15
Roman Chair Leg Lifts: 15, 15, 15

Cardio
AM LI: 40 min. elliptical (Incline = 15, Resistance = 10)
PWO LI: 40 min. elliptical (Incline = 15, Resistance = 10)

Thoughts & Comments
- This workout was OK. Went down on a few lifts, but not by much...just a rep here and there. I had somewhat of a stressful day at work, so that may have contributed to it. :(
- I got that woozy/dizzy feeling again tonight toward the end of my PWO cardio. I had to stop, get off the elliptical, get some water, and then I finished up. I addressed this to Jason and he suggested that I drop my training volume. The problem could be that on a weekly basis I am simply putting too great of a demand on my body with all the volume and as a result it is now creeping up on me.
- Jason told me to lower the volume and increase the intensity, so going forward I'll be keeping my workouts to 45 minutes or less, and hitting it heavy (4-8 reps) and keeping my working sets to 2-3 tops. No more of this high rep crap I've been doing (3-4 sets for 10-12 reps), like I did tonight with my shoulders...lol.
- Before I left the gym tonight I hopped on a stationary bike for a few seconds just to get a feel for it. I'm definitely gonna do my HIIT cardio on the bike tomorrow night!

[Work-Hard]

cherrybombs flexcut with the thin sides and pull them up onto your hips so they "V" in the front.

I agree on the cut but personally like the jagware trunks better. They are more expensive but better quality IMO.

[jackedrabbit]

Legs are looking amazing, everything is coming up perfectly jackedrabbit.

Thanks man! Yeah my legs have always been one of my better parts, possibly due to genetics but I also train the heck out of them. I've always loved squats and deadlifts! :)

[jackedrabbit]

3/26/2010 - HIIT CARDIO (BIKE)

Morning Weight
- 169.0 pounds
- After my last carb up I only gained 1 pound so as some of you may recall, J had me double up on one of my non-starch meals on my low carb days. It definitely worked to slow the rate of loss but the other day he told me to cut it back down to the normal diet.

Training
No weights today.

Cardio
AM LI: 40 min. elliptical (Incline = 15, Resistance = 10)
PM HIIT: 20/40 x 15 intervals

Thoughts & Comments
- Groin feels a lot better...hopefully the weather will be better on Monday and I can do my next HIIT workout at the track!
- Gonna give the bike a shot tonight. For some reason I just don't think it would give me a good workout because I mean, I'm sitting down...but so many swear by it...
- I'm coming up on being 5 WEEKS OUT. Crazy how time flies when you're uh, having fun? Haha j/k...I love this stuff!

[flex 2006]

Hey...wow you have made some amazing progress bro...you should be very proud of yourself!! do you ever come on to physiquetalk.com?

[jackedrabbit]

Hey...wow you have made some amazing progress bro...you should be very proud of yourself!! do you ever come on to physiquetalk.com?

I am pretty happy with what I've done but of course, I want MORE! More muscle! More power! Haha, you know how it is... :)

I've browsed Jason's boards but I haven't signed up or anything. I don't have too much time to hold multiple journals on different boards like some people do, but I browse from time to time based on what I'm searching for. I usually read stuff here, on MD, physique, and xccellence.

[jackedrabbit]

3/27/2010 - QUADS, HAMS, CALVES

Morning Weight
- 169.6 pounds

Training
Squat: 135 x 10, 185 x 10, 225 x 10, 245 x 7, 7
SLDL: 135 x 10, 155 x 10, 10
DB Lunge: 25 x 10, 45 x 8, 55 x 6, 6, 4
Leg Extension: 135 x 12, 12, 12
ssw.
Lying Leg Curl: 75 x 12, 12, 12
Seated Calf Raise: 90 x 10, 10, 10, 10

Cardio
AM LI: 40 min. walk around my neighborhood
PWO LI: 40 min. on elliptical, (Incline = 15, Resistance = 10)

Thoughts & Comments
- Kept this session under an hour...something I need to start doing for all my workouts!
- I listed my warm-ups, but basically what I did was took a few sets to warm up enough and/or get the right feel before diving into 3 solid work sets. I was extremely strict with my form and went super slow on everything. I had to lower my poundages but hey, I'm training for a bodybuilding show not a powerlifting meet. It's hard, but I need to let go of my offseason lifts (just a bit) and train smart to prevent overuse/injury.
- Felt great today...carbed up!

[jackedrabbit]

3/28/2010 - CHEST & TRICEPS

Morning Weight
- 170.2 pounds
- Up a bit due to my carb up yesterday and a change in my supplement dosing/schedule.

Training
Flat DB Bench: 75 x 10, 95 x 4, 4, 85 x 6, 5
Incline BB Bench: 155 x 10, 9+1, 7+1
Pec Deck: 100 x 15, 15, 15

CGBP: 135 x 8, 8, 145 x 8
Skulls: 65 x 8, 75 x 8, 8
V-Bar Pressdown: 100 x 15, 15, 110 x 12

Cardio
AM LI: 40 min. walk
PWO LI: 40 min. elliptical (Incline = 15, Resistance = 10)

Thoughts & Comments
- Finished this workout under 50 minutes. With less rest time between sets and between exercises my poundages took a little dive but I felt each and every slow, painful rep! This is how pre-contest training should be- quick but intense, with attention to perfect form.
- Still feeling pretty good overall. My energy levels are somewhat unpredicatable though- sometimes I feel wiped when I expect to feel great and other times I'm amped up for a workout when I should be winding down for bed...lol.
- 5 weeks out...LET'S DO THIS!!!!!

[jackedrabbit]

3/29/2010 - BACK & BICEPS

Morning Weight
- 172.6 pounds...up quite a bit as my body adjusts to new supps/dosing.

Training
Lat Pulldown: 140 x 12, 12, 8 + 130 x 4 (drop set)
Pull Up: BW+20 x 5, 5, BW+25 x 4
ssw.
Close Grip Lat Pulldown: 140 x 12, 12, 10, 130 x 2 (drop set)
Hammer Strength High Row: 50 x 10, 8, 60 x 6
Cybex Machine Low Row: 100 x 10, 90 x 10, 10
Smith Machine Shrug: 185 x 10, 205 x 10, 10, 185 x 10, 135 x 20 (drop sets)
DB Curl: 45 x 7, 6, 40 x 8+2, 8+2 (rest-pause sets)
Machine Curl: 60 x 12, 50 x 12

Cardio
AM LI: 40 min. elliptical (Incline = 15, Resistance = 10)
PWO LI: 40 min. elliptical (Incline = 15, Resistance = 10)

Thoughts & Comments
- Woke up around 5am and did my cardio. The drive to and back from the gym was just gloomy- another crap rainy day in MA and I was dreading an expected 2+ hour commute into the city, so when I got home I just decided to give myself a little break and called into work...lol.
- Ate breakfast, went back to bed until about noon and woke up feeling great! My legs were still pretty sore from all that crazy slow rep stuff I did over the weekend so I asked J if it would be alright to train back one day ahead of time and make the next 2 days cardio only/HIIT days and he said it was fine. Sometimes ya just gotta listen to your body.
- Ended up having a GREAT WORKOUT. Finished the lifting portion in under an hour and just like my leg workout, I paid close attention to form and TUT. Lifts were down a tiny bit because of the shorter rest and stricter form, but man my back is screaming in pain now (in a good way).
- After the gym, I decided to treat myself to some shopping. One of the things I love outside of the gym and all this stuff is fashion (no homo) but I mean, I firmly believe that most guys suffer from a perpetual state of dressing like a teenager. There should come a time where you trade in your sneakers for better stuff...like these boat shoes:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3024.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3022.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3023.jpg

- It's hard finding stuff that fits just right because the kind of preppy style I have doesn't lend itself easy to find items like gingham shirts or even dressy, dark-rinse selvedge denim which will fit my small waist and big legs. Fit and proportion are important as style, so I try my best not to make any blatant sartorial offenses in that department. I'm just glad shoes are an easy buy.

[jackedrabbit]

3/30/2010 - HIIT CARDIO (BIKE)

Morning Weight
- 171.6 pounds...down 1 pound from yesterday, body is still adjusting.
- New diet...small little tweaks. Calories are now at 1700/1900 (refeed days, 2x/week)
- Adding 5 minutes to each LI session (AM and PWO)

Training
No weights today or tomorrow since I trained back 1 day ahead of time, yesterday.

Cardio
AM LI: 45 min. elliptical (Incline = 15, Resistance = 10)
PM HIIT: 20/40 x 15 intervals

Thoughts & Comments
- I like the bike now. :)
- Once it stops being so cold and rainy outside I'll be back on that track!

[jackedrabbit]

3/30/2010

Ha, just as a funny/random addition to this thread here's a picture of my mom and I, taken by my dad over the weekend. My mom was saying how I looked good and I told her she looked good in her jacket as well, so my dad snapped this photo of us together. My parents are both very supportive of everything I do, especially bodybuilding. They back me mentally, emotionally, and sometimes financially so here's to my mom (and dad)! :)

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3012.jpg

Official 4 weeks out pictures will be posted this coming Sunday 4/4.

[scoobysnacks]

Jeff I love ya bro, but gotta DISAGREE strongly on the boat shoes my friend. Those are straight up yes homo. But, hey, to each his own. Im a T, jeans and yes sneakers kind of guy.

the only dudes that wear boat shoes in my neck of the woods are 60 year old dads and they tuck in their polo or short sleeve button down dress shirts into their pleated khaki shorts, no thanks. Tell me you dont wear pleated khaki shorts. I assume no cargo shorts for you then?

Love the pics with mom though.

Ss

[jackedrabbit]

Jeff I love ya bro, but gotta DISAGREE strongly on the boat shoes my friend. Those are straight up yes homo. But, hey, to each his own. Im a T, jeans and yes sneakers kind of guy.

the only dudes that wear boat shoes in my neck of the woods are 60 year old dads and they tuck in their polo or short sleeve button down dress shirts into their pleated khaki shorts, no thanks. Tell me you dont wear pleated khaki shorts. I assume no cargo shorts for you then?

Love the pics with mom though.

Ss

Ouch! :(

Ha, I remember chatting with you about this before when we first started working together. It's definitely a conservative style and usually it's really old dudes who dress like this but I pull it off well (key is to find modern or more fashion-forward takes on the look) and I think it's also more of a Northeast (Boston, Cape Cod, RI) type of thing. I dressed like this (polo shirt tucked into khaki shorts + half-zip pullover sweater + boat shoes) when I was down in Tampa recently and I got mixed reactions- guys gave me a bunch of **** but all the girls seemed to love it. :)

I don't wear pleated anything if I'm dressing casual but for work my pants are pleated (khakis, wool, etc.) and no, no cargo shorts.

[scoobysnacks]

Ouch! :(

Ha, I remember chatting with you about this before when we first started working together. It's definitely a conservative style and usually it's really old dudes who dress like this but I pull it off well (key is to find modern or more fashion-forward takes on the look) and I think it's also more of a Northeast (Boston, Cape Cod, RI) type of thing. I dressed like this (polo shirt tucked into khaki shorts + half-zip pullover sweater + boat shoes) when I was down in Tampa recently and I got mixed reactions- guys gave me a bunch of **** but all the girls seemed to love it. :)

I don't wear pleated anything if I'm dressing casual but for work my pants are pleated (khakis, wool, etc.) and no, no cargo shorts.

Ha dont take it personal my friend. I dont judge others by what they wear. As I wouldnt expect to be judged by what I wear.

Truth be told I have NO fashion sense, hate shopping, havent been in a mall in 4 years. My wife gets me things here and there. I have friends who are much more into the fashion scene and thats cool.

So dont use the sad sign, I wasnt being that serious.

Its what you like so wear it proud just like you are doing.

Ss

[jackedrabbit]

Ha dont take it personal my friend. I dont judge others by what they wear. As I wouldnt expect to be judged by what I wear.

Truth be told I have NO fashion sense, hate shopping, havent been in a mall in 4 years. My wife gets me things here and there. I have friends who are much more into the fashion scene and thats cool.

So dont use the sad sign, I wasnt being that serious.

Its what you like so wear it proud just like you are doing.

Ss

It's all good, J. I didn't take it personal and I knew you weren't being serious! :)

I factor in the lack of tone and facial expression when I read posts. These forums would be much friendlier if people did that more often...lol.

[musclemass22]

LOL!! That's pretty funny Jason called you out on that. Sometimes I wish I had more of a fashion sense(as well as my wife). My wife buys all my clothes for me thank God but unless I'm going out somewhere, I am straight cargos, tees, and flip flops when the midwest weather permits.

Not sure if you can answer this since you are paying for Jason's help but what do your macro's look like at your caloric level? I am on 1900 a day. I try to go 50p, 30f, 20c for two days and then 50/20/30 on my refeed(if you can call it that since 30% is still pretty damn low. I went a little higher yesterday to see how it effected me. Basically it works out to about 125g CHO for 2 days, and then 1 day at 175g. Anyways, you're looking great. What is the date of your show? I think we may be competing the same day.--Brian

[The Solution]

) and I think it's also more of a Northeast (Boston, Cape Cod, RI) type of thing.

I agree with this, when i went to Boston over the summer for a week I noticed this as well. The apparel of most people was so different then people in NE PA or in Ohio. I felt really out of fashion dressing comfortable in jeans and T-shirt with sneakers. I am with you on this one Jason, but Jeff has a point. People in boston dress a lot more professional just walking around the city then most people do where we live. It just goes to show how much of bums we truly are :)

[bizzlewood]

3/29/2010 - BACK & BICEPS

- After the gym, I decided to treat myself to some shopping. One of the things I love outside of the gym and all this stuff is fashion (no homo) but I mean, I firmly believe that most guys suffer from a perpetual state of dressing like a teenager. There should come a time where you trade in your sneakers for better stuff...like these boat shoes:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_3023.jpg

- It's hard finding stuff that fits just right because the kind of preppy style I have doesn't lend itself easy to find items like gingham shirts or even dressy, dark-rinse selvedge denim which will fit my small waist and big legs. Fit and proportion are important as style, so I try my best not to make any blatant sartorial offenses in that department. I'm just glad shoes are an easy buy.

hmmm brah i'm 29 and i wear sneakers all the time, i will probably invest in some boat shoes when i turn 55 lol

without getting philosophical your state of dress reflects who you are, i'm very comfortable in my own skin so i wear what i feel comfortable in

tbh all the people i've seen with the preppy style are usually social climbers who are desperate to fit into a certain social class

p.s i think its awesome that your parents support you with bodybuilding because its quite rare

[jackedrabbit]

LOL!! That's pretty funny Jason called you out on that. Sometimes I wish I had more of a fashion sense(as well as my wife). My wife buys all my clothes for me thank God but unless I'm going out somewhere, I am straight cargos, tees, and flip flops when the midwest weather permits.

Not sure if you can answer this since you are paying for Jason's help but what do your macro's look like at your caloric level? I am on 1900 a day. I try to go 50p, 30f, 20c for two days and then 50/20/30 on my refeed(if you can call it that since 30% is still pretty damn low. I went a little higher yesterday to see how it effected me. Basically it works out to about 125g CHO for 2 days, and then 1 day at 175g. Anyways, you're looking great. What is the date of your show? I think we may be competing the same day.--Brian

J has allowed me to post my diets and his prescribed macros before, since every client of his is handled differently and no two diets are the same. That being said, here's where I'm at right now:

Regular Days
1700 Cals
226.2g Pro
72.6g Carb
53.2g Fat

Refeed Days (2x/week)
1931 Cals
221.1g Pro
201.0g Carb
25.2g Fat

My show is on May 2nd. :)

[jackedrabbit]

hmmm brah i'm 29 and i wear sneakers all the time, i will probably invest in some boat shoes when i turn 55 lol

without getting philosophical your state of dress reflects who you are, i'm very comfortable in my own skin so i wear what i feel comfortable in

tbh all the people i've seen with the preppy style are usually social climbers who are desperate to fit into a certain social class

p.s i think its awesome that your parents support you with bodybuilding because its quite rare

You hit the nail right on the head bro- simply gotta be comfortable. There's so sense or point in dressing a certain way if you don't truly feel it. If you're dressing to portray something or try to make people think of you or react to you a certain way you're doing it wrong. For me, I'm truly comfortable in blazers, khakis, knit ties, boat shoes, and cardigan sweaters, etc. I went to a private all-boys Catholic high school and while I took a little break from all that in college, it definitely made its way back into my wardrobe once I got a job and was able to afford buying this stuff.

Here are some random pictures of me taken over the years. A lot of people look at how I dress and have this quizzical look when I tell them that I'm into bodybuilding. They probably think to themselves (stereotypically), "Where are your tats?" and "Where's the Ed Hardy???"...lol. Whatever though, the preppy style is just...me.

http://i266.photobucket.com/albums/ii271/jackedrabbit/n18600803_31267615_9709.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/n18600803_31313683_8127.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/n18600803_32296880_9798.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/6368_552260363827_18600803_32804947.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/n18600803_31777772_8420.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/6368_552693490837_18600803_32825816.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/5608_551074659987_18600803_32753238.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/3173_545909540927_18600803_32482905.jpg

[bizzlewood]

Very sharp bro

people already tease me by calling me Carlton from the fresh prince

if I dressed like that it would make it worse lol

all I would say is don't limit yourself in anything, as you get bigger you won't be able to wear most of the stuff

for instance polo tops are a pain because they ride up my arms and I spend the day pullng it down..... Me yesterday

[jackedrabbit]

Very sharp bro

people already tease me by calling me Carlton from the fresh prince

if I dressed like that it would make it worse lol

all I would say is don't limit yourself in anything, as you get bigger you won't be able to wear most of the stuff

for instance polo tops are a pain because they ride up my arms and I spend the day pullng it down..... Me yesterday

SO TRUE BRO!!!!! SO TRUE...haha. Yeah, this style has its "size limit". Actually, I find myself dressing up more when I'm leaner. A lot of those pictures were from last year or years before, where I weighed 145-150 pounds. Even at 170 and close to contest shape I cannot fit into a lot of my old stuff so I had to buy a lot of new clothes. I doubt any of that stuff (even my prized blue blazer) will fit me when I go on my planned winter bulk later this year in an effort to hit 195-200 pounds!

Anyway, I doubt any of these guys push much weight around in the gym but they do make a suit look ****ing good.

http://i266.photobucket.com/albums/ii271/jackedrabbit/26333_414331548097_7962048097_52539.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/n7962048097_2441169_1538807.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/n7962048097_1725366_5865.jpg

[jackedrabbit]

3/31/2010

Quick little update.

Well I'm glad I trained my back one day ahead because I totally forgot about Easter this Sunday. My gym is only open until 1pm and I usually don't get there until 2pm because I need some time between my AM cardio session and my lifting. So that just means that I'll be doing my shoulders tonight, HIIT tomorrow, legs on Friday and then Chest on Saturday. I can still do my AM cardio Sunday morning and save HIIT for the afternoon, after going to church with my family. Works out perfectly, as my mom was not pleased when I told her I'd be skipping church for the gym on Sunday...lol. It's also supposed to be REALLY NICE (finally, a break from all this rain) so maybe I can do sprints at the track! :)

[jackedrabbit]

3/31/2010 - SHOULDERS & ABS

Morning Weight
- 171.4 pounds.
- Weight has come down a bit.

Training
BB Military: 95 x 12, 135 x 5, 145 x 5, 5, 150 x 3
Arnold Press: 45 x 10, 8, 8, 50 x 6
BB Front Raise: 40 x 12, 8, 35 x 12
ssw.
DB Laterals: 15 x 12, 12, 12
DB Rear Laterals: 8 x 12, 10 x 12, 15 x 12

Med Ball Decline Sit Ups: 15 x 25, 25, 25
Roman Chair Leg Lifts: 15, 15, 15

Cardio
AM LI: 45 min. treadmill (Incline = 12, Speed = 3.3)
PWO LI: 45 min. treadmill (Incline = 12, Speed = 3.3)

Thoughts & Comments
- What a great session in the gym last night. I still have a smile on my face even now as I'm posting this update. I decided to make a few minor changes (doing BB Military first, resting only 20-30 seconds between Front Raises and DB Laterals and the addition of Rear Laterals) and damn, it made this workout come to life! My shoulders were on fire, pumped and veiny. It was truly awesome.
- I was impressed with my strength on the Arnolds, despite several heavy sets on the seated military. I wasn't expecting to get the 45's so easily, and even with each rep done painfully slow, I was able to get sets of 8-10. Actually, I was quite happy with my strength overall during the entire workout. Perhaps it was just due to the carbs (refeed day) but I felt really really good. :)
- Decided to try something different for abs and had a buddy of mine throw the med ball at me (chest level) as I did decline sit ups...oh boy, feeling it this morning. Might try weighting my feet down somehow when I do those Roman Leg Lifts next time...
- Been doing my AM LI cardio at the gym on the treadmill lately. I think I'm done with the elliptical...need a change, and I think walking on an incline is a bit more challenging. I sweat just as much and I feel it more in my hams and glutes. And no, I do not hold on to the railings...lmfao.

[jackedrabbit]

4/1/2010 - HIIT CARDIO (JUMP ROPE)

Morning Weight
- 171.4 pounds...remaining steady here...
- Started the new diet (refeed day) yesterday, and today is the first regular (low carb) day, so we'll see what tomorrow morning brings.

Training
No weights today.

Cardio
AM LI: 45 min. treadmill (Incline = 12, Speed = 3.3)
PM HIIT: ??/?? x 15 intervals

Thoughts & Comments
- A friend of mine let me borrow his weighted, fancy-complete-with-ball-bearings jump rope this morning so I'm gonna be trying something different for HIIT. I gave the rope a whirl (no pun intended) for a few minutes this morning after my usual LI session on the treadmill and I felt some potential in it...the burn in the forearms, shoulders, back/traps and calves is pretty intense. Only thing is, I don't think a 20 second work interval is adequate enough. I'm thinking maybe something like 50 seconds of work to 10 seconds of rest would be a better ratio.
- For the "work" part, I think I could alternate between criss-crossing, 1-legged, or alternating legs like I'm running in place. That would be intense! And for the rest part, I could just jump rope normally, at a moderate pace. Definitely gonna give this a try and report back tonight.
- If all goes well (meaning it gives me a good enough workout) I'll be adding this method of torture into my cardio rotation. I'd like to give my legs a break every now and then, and cardio is cardio, so as long as my heart rate is where it should be, I don't care if the activity uses more upper body than lower body.

[musclemass22]

I have used the jump rope before. I usually do 1 min on/1 min off. You can throw in some quick ab work in the 1 min off to give your shoulders/forearms a little break and then go again. Definitely a good form of HIIT and one that I had forgotten about. I think I will try this again soon. Good luck buddy!

[bwelch1985]

WTF at this entire page! haha

aside from the excessive metrosexuality, you seem to be doing great Jacked!

[jackedrabbit]

I have used the jump rope before. I usually do 1 min on/1 min off. You can throw in some quick ab work in the 1 min off to give your shoulders/forearms a little break and then go again. Definitely a good form of HIIT and one that I had forgotten about. I think I will try this again soon. Good luck buddy!

Awesome suggestion man! I think I'll start by trying the 1 min. on/off thing. It has taken me a little while to break out of my shell and shed my preconceptions that HIIT has to be first and foremost, sprinting and that it should primarily concentrate on activities powered by the lower half of the body. But, I'm slowly letting that stupid way of thinking go and starting to explore new ways to train, to burn fat, and to keep all of this exciting. :)


WTF at this entire page! haha

aside from the excessive metrosexuality, you seem to be doing great Jacked!

Haha yeah, I'll admit to that.

[Work-Hard]

4/1/2010 - HIIT CARDIO (JUMP ROPE)

Morning Weight
- 171.4 pounds...remaining steady here...
- Started the new diet (refeed day) yesterday, and today is the first regular (low carb) day, so we'll see what tomorrow morning brings.

Training
No weights today.

Cardio
AM LI: 45 min. treadmill (Incline = 12, Speed = 3.3)
PM HIIT: ??/?? x 15 intervals

Thoughts & Comments
- A friend of mine let me borrow his weighted, fancy-complete-with-ball-bearings jump rope this morning so I'm gonna be trying something different for HIIT. I gave the rope a whirl (no pun intended) for a few minutes this morning after my usual LI session on the treadmill and I felt some potential in it...the burn in the forearms, shoulders, back/traps and calves is pretty intense. Only thing is, I don't think a 20 second work interval is adequate enough. I'm thinking maybe something like 50 seconds of work to 10 seconds of rest would be a better ratio.
- For the "work" part, I think I could alternate between criss-crossing, 1-legged, or alternating legs like I'm running in place. That would be intense! And for the rest part, I could just jump rope normally, at a moderate pace. Definitely gonna give this a try and report back tonight.
- If all goes well (meaning it gives me a good enough workout) I'll be adding this method of torture into my cardio rotation. I'd like to give my legs a break every now and then, and cardio is cardio, so as long as my heart rate is where it should be, I don't care if the activity uses more upper body than lower body.


Once you get get at the jump rope (i.e. running in place fast) it is hard to go more than 20-30 seconds at maximum effort. Also, avoid jumping on hard surfaces such as concrete. Everytime I jump on hard surfaces my knees, ankles and shins take a beating. Keep plugging man.

[jackedrabbit]

4/1/2010 - HIIT CARDIO (JUMP ROPE)

Morning Weight
- 171.4 pounds...remaining steady here...
- Started the new diet (refeed day) yesterday, and today is the first regular (low carb) day, so we'll see what tomorrow morning brings.

Training
No weights today.

Cardio
AM LI: 45 min. treadmill (Incline = 12, Speed = 3.3)
PM HIIT: ??/?? x 15 intervals

Thoughts & Comments
- A friend of mine let me borrow his weighted, fancy-complete-with-ball-bearings jump rope this morning so I'm gonna be trying something different for HIIT. I gave the rope a whirl (no pun intended) for a few minutes this morning after my usual LI session on the treadmill and I felt some potential in it...the burn in the forearms, shoulders, back/traps and calves is pretty intense. Only thing is, I don't think a 20 second work interval is adequate enough. I'm thinking maybe something like 50 seconds of work to 10 seconds of rest would be a better ratio.
- For the "work" part, I think I could alternate between criss-crossing, 1-legged, or alternating legs like I'm running in place. That would be intense! And for the rest part, I could just jump rope normally, at a moderate pace. Definitely gonna give this a try and report back tonight.
- If all goes well (meaning it gives me a good enough workout) I'll be adding this method of torture into my cardio rotation. I'd like to give my legs a break every now and then, and cardio is cardio, so as long as my heart rate is where it should be, I don't care if the activity uses more upper body than lower body.

4/2 - Update

Stupid Zumba class. Stupid Zumba instructor! Grrr....

I was happy to see the basketball court/gym open and free last night so I thought jumprope HIIT was simply meant to be but soon after I had warmed up and begun my first interval, this lady comes in and informs me that a 6:30pm Zumba class would be starting and that I'd have to leave. I asked if I could just stay in a corner but the instructor said I'd be a distraction wtf?. I was pissed and felt like whipping her in the face with my rope...lol. I didn't do that though, so I just left the gym and went to the good ol' track. It was a beautiful day anyway so whatever.

[jackedrabbit]

4/2/2010 - Update & Changes

J gave me a bunch of changes this morning so I thought I'd post them up here since they are quite monumental and interesting:

1. AM and PWO LI cardio to be increased to 1 hour

2. Slin-trol (GDA supplement) to be taken prior to each AM LI session

3. For my refeed tomorrow, I'll be having 3 extra meals (1 with protein, 2 without) for a total of 9 meals as opposed to my usual 6. We are doing this to stroke my metabolism and prepare for the final push.

[jackedrabbit]

4/2/2010 - QUADS, HAMS, CALVES

Morning Weight
- 167.8 pounds

Training
Squat: 135 x 12, 185 x 10, 225 x 10, 8, 7
SLDL: 135 x 12, 155 x 10, 165 x 10, 175 x 10, 10
Leg Press: 225 x 10, 315 x 10, 405 x 10, 10
Leg Extension: 135 x 15, 15
ssw.
Lying Leg Curl: 60 x 15, 15
Seated Calf Raise: 100 x 10, 10, 10, 10

Cardio
AM LI: 60 min. on treadmill (Incline = 12, Speed = 3.3)
PWO LI: 60 min. on treadmill (Incline = 8-10, Speed = 3.3 - 3.5)

Thoughts & Comments
- Oh man, this workout from last night was a killer. It took so much inner strength to complete, but I did it. And I did it well- punished my hams more than usual and really squeezed the crap out of my legs during and after each set. By the last set of leg presses I had veins going across my quads and they looked grainy as hell.
- All I could think about were 2 things during this workout- the fact that it was my 3rd low carb day in a row (on the new diet, so 1700 cals) and that tomorrow (which is today as I write this post to catch up) was to be my "special" 9-meal super carb-up/refeed day. With those two things in mind I just kept telling myself that I had to earn it, that I needed to give it my all tonight so that I could comfortably "enjoy my all" with the carbs tomorrow. :)
- My legs were jello so I couldn't repeat the same treadmill walk I did earlier in the morning. This dissapointed me a bit as I felt that I wasn't working hard enough but I told myself that I did just finish killing my legs, so...anyway, I decided to walk at a faster pace on less of an incline (Incline = 8, Speed = 3.5) but after a while when the lactic acid went away some in my legs I felt I could go a bit harder, so I increased the incline to 10. But, after about 2 minutes I couldn't keep up so I had to bring the speed back down to 3.3. BUT...but, but, but- in doing this I sort of discovered a cool way to make the long PWO LI session pass: alternating inclines and speeds! So that's exactly what I did for the rest of the session: 5 minutes @ Incline = 8 and Speed = 3.5 and then 5 minutes @ Incline = 10 and Speed = 3.3. It made the time fly by and before I knew it an hour had passed and I had torched about 550 cals (according to the machine so in reality probably 2/3 of that is more like it?) All said and done, another awesome workout in the books!!!!!

[jackedrabbit]

4/3/2010 - CHEST & TRICEPS & HOLY REFEED BATMAN!!!!!

Morning Weight
- 166.2 pounds...a new low...ding, ding, ding!
- Ha, funny because the night before I must have annoyed the crap out of Jason with my complaints about retaining water and my worries of not dropping fat fast enough! Sorry J. :)

Training
Incline BB Bench: 135 x 12, 155 x 4, 175 x 6, 185 x 4, 175 x 6, 6
Flat DB Bench: 75 x 8, 7, 7, 6
Pec Deck: 100 x 15, 120 x 11, 110 x 14
Skulls: 75 x 8, 7, 6
V-Bar Pressdown: 50 x 12, 11, 11

Cardio
AM LI: 60 min. walk outside
PWO LI: 60 min. on treadmill (Incline = 8-10, Speed = 3.3 - 3.5)

Thoughts & Comments
- I'm getting much better with keeping my workouts under an hour and keeping my rest times between sets and exercises optimal (1-2 minutes). This workout felt amazing, especially since I had not 1 but 2 delicious breakfasts before hitting the gym!
- I decided to switch things up and hit upper chest with incline bench first. I was happy with my pressing strength here, as it's not too far of a cry from where I was before at my strongest. I think during the winter toward the end of bulking up I was doing 185 x 9-10 on incline bench when fresh. Next week, if I don't waste energy (just warm up with 135 and go right into it) I could probably get 185 x 6-7.
- I kept my reps in the 6-8 range for the most part, except for the "pump" exercises like pec deck and the cable pressdowns. For those, I took about 2-3 seconds to complete each rep. They were purposely done painfully slow. I could see all the fibers in my chest twitching...hell yeah.
- Damn, it's almost 4pm and I still have 6 meals to go...LOL. So far I've only had 3 meals: 2 breakfasts (I chose to double up on breakfast for my extra meal with the protein AND carbs) and my pwo meal. So I still have 3 regular meals, my 2 extra carb-only meals, and then my last meal of the day. Gotta go find that fork and plate!

[jackedrabbit]

Oh yeah, I forgot...

OFFICIAL "I'M 4 WEEKS OUT FROM MY FIRST BODYBUILDING SHOW!!!" PICTURES- TOMORROW AM.

[jackedrabbit]

Oh yeah, I forgot...

OFFICIAL "I'M 4 WEEKS OUT FROM MY FIRST BODYBUILDING SHOW!!!" PICTURES- TOMORROW AM.

Here we go. This marks my final push: 4 weeks out from the 2010 NPC Jay Cutler Classic...my first bodybuilding show. It's all or nothing now...I'm not letting up.

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682551647_18600803_3334294.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682631487_18600803_3334296.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682556637_18600803_3334295.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682561627_18600803_3334295.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682651447_18600803_3334-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682656437_18600803_3334297.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682586577_18600803_3334295.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682591567_18600803_3334295.jpg

[jackedrabbit]

Few more...

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682641467_18600803_3334296.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566682571607_18600803_3334295.jpg

[scoobysnacks]

I can tell the large refeed has your legs blurred. That said all your front shots are money, your back shots NEED major work. See my comments on your photos in your Facebook page.

4 weeks to dial in the legs and glutes. Remember you have to flex the hamis on both legs and the glutes by uptiltling the pelvis on all rear shots. Your whole lower hald is unflexed.

Ss

[UCFBuilder]

looking pretty ripped up front man..like scooby said tho..back shots need work and these next 4 weeks are gonna be crucial in getting those hams and glutes to show...like scooby said as well...it doesnt look like u are flexing your hams which will help a lot as you know...good luck on this final push...

[jackedrabbit]

4/5/2010 - BACK & BICEPS

Morning Weight
- 169.2 pounds

Training
Lat Pulldown: 140 x 12, 12, 11
Pull Up: BW+25 x 5, 5, 5
ssw.
Close Grip Lat Pulldown: 140 x 12, 12, 12, 130 x 12
Hammer Strength High Row: 50 x 10, 60 x 8, 40 x 10
Cybex Machine Low Row: 90 x 10, 100 x 10, 10
Smith Machine Shrug: 205 x 10, 10, 215 x 10, 10, 135 x 25
DB Curl: 45 x 7, 6, 40 x 7, 35 x 8, 8
Machine Curl: 60 x 10, 50 x 12, 11

Cardio
AM LI: 60 min. walk outside
PWO LI: 60 min. on treadmill (Incline = 8-10, Speed = 3.3 - 3.5)

Thoughts & Comments
- Posting this one day in arrears, but I decided to train back yesterday since my legs needed another day to recover (was supposed to do HIIT) and had an awesome workout. Listening to your body = WIN.
- Strength and lifts were UP for back. Killed it, so when I got to bi's my curls suffered a bit but whatever, bi's were still worked.
- Felt a bit lightheaded during cardio...welcome to the world of contest prep, as J reminds me from time to time. I pushed on, but I'll admit I decreased the incline to 10 and the speed to 3.0 to prevent puking or passing out...lol.

[jackedrabbit]

4/6/2010 -

Gonna rearrange my split for the week since I'm training chest tonight.

Sunday - did HIIT (track sprints, forgot to post this one up)
Monday - Back, Biceps
Tuesday - Chest, Triceps
Wednesday - HIIT
Thursday - Shoulders, Abs
Friday - Quads, Hams, Calves
Saturday - HIIT

Sunday - not sure...may do another HIIT session or start the cycle over with Chest, Triceps.

Reason for this change is to free up some time on Saturdays. Usually they are pretty cramped with training and helping out at my parents' resturaunt. HIIT cardio doesn't take long so this way I'll have SOME free time to just chill on the weekend before working those Saturday nights. God, looking at sushi and not being able to eat it...ahhhh... :(

[jackedrabbit]

4/6/2010 - CHEST & TRICEPS

Morning Weight
- 167.0 pounds...looked really freaking dry!

Training
Incline BB Bench: 135 x 12, 155 x 4, 185 x 6, 5, 4, 4
Flat DB Bench: 80 x 7, 6, 75 x 6, 6
Pec Deck: 110 x 15, 120 x 15, 14, 11
Skulls: 75 x 8, 8, 7, 7
V-Bar Pressdown: 60 x 12, 10, 50 x 11

Cardio
AM LI: 60 min. walk outside
PWO LI: 60 min. on treadmill (Incline = 8 - 10, Speed = 3.3 - 3.5)

Thoughts & Comments
- Crazy. Nuts. Insane. I have no idea where this came from but holy crap, my workout tonight was awesome! My strength was up on a bunch of lifts, especially the benches. Everything just felt easy (well, once I got past that initial "bleh" feeling) but yeah, once I pushed...the strength was there and the weights moved. Not bad for being 4 weeks out... :)
- For the weight portion of this workout I felt great but half-way through cardio...yep, that woozy feeling again. I could only do the first 30-40 minutes doing the alternating thing with incline and speed so for the last 20 minutes I just kept it at an incline of 5 and my speed at 3.0 - 3.3.

[scoobysnacks]

Im still waiting on new pics for the all the rear shots.

[Sean15782]

...and like he said, FLEX THOSE HAMMIES!!!

3 weeks left to get nasty, great work thus far!!!

[jackedrabbit]

4/8/2010

Quick update before I sneak a nap in my car during lunch here at work...lol. Didn't sleep too well last night...kept waking up to piss and eventually hopped out of bed around 5:30am and just said "F it" and did my AM LI cardio.

HIIT was done at the track yesterday. Beautiful weather here now in MA...hit the 90's! Did my usual 15 intervals, getting faster and lighter on my feet now.

Morning weight yesterday was 166.6 pounds and today it was 164.6 pounds...a new low.

I'll post my shoulders and ab workout in "official formatting" tonight.

...and I'll try to take those back pics and FLEX THOSE HAMMIES! :)

[jackedrabbit]

4/8/2010 - SHOULDERS & ABS

Morning Weight
- 164.6 pounds... :)

Training
BB Military: 95 x 12, 145 x 5, 4, 4, 135 x 5
Arnold Press: 50 x 8, 8, 45 x 10, 8
BB Front Raise: 35 x 12, 12, 12
ssw.
DB Laterals: 15 x 12, 12, 12
DB Rear Laterals: 12 x 12, 12, 12
Med Ball Decline Sit Ups: 12 x 25, 25, 25
Lying Leg Lifts: 15, 15, 15

Cardio
AM LI: 60 min. walk outside
PWO LI: 60 min. treadmill (Incline = 5, Speed = 3.3)

Thoughts & Comments
- Dragged a little during the weight portion of this workout but didn't feel woozy during cardio, so that's good.
- Oh, forgot to post up some random morning ab shots. These were taken a few days ago prior to my morning cardio.

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_566737850827_18600803_3334506.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/26168_566580660837_18600803_3333925.jpg

[jackedrabbit]

4/9/2010 - QUADS, HAMS, CALVES

Morning Weight
- 165.8 pounds

Training
Deadlift: 135 x 10, 225 x 5, 315 x 5, 5, 5, 5, 5
Leg Press: 315 x 10, 405 x 10, 10, 10
Leg Extension: 150 x 12, 12, 12
ssw.
Lying Leg Curl: 75 x 12, 12, 12
Seated Calf Raise: 110 x 10, 10, 10, 10

Cardio
AM LI: 60 min. walk outside
PWO LI: 60 min. on treadmill (Incline = 5, Speed = 3.0)

Thoughts & Comments
- It took me a while to get going, but once I ripped into that first working set of deads with 315 I woke up and went to work.
- Glad to finish this workout and wrap up the work week. It has been pretty stressful for me at the office for a variety of reasons...
- Legs were dead, had to go a bit easy with the cardio. I'll make up for this by killing it even harder when I do HIIT tomorrow.
- Been stressing lately about not being lean enough, or leaning down fast enough. :(

[Work-Hard]

4/9/2010 - QUADS, HAMS, CALVES

Morning Weight
- 165.8 pounds

Training
Deadlift: 135 x 10, 225 x 5, 315 x 5, 5, 5, 5, 5
Leg Press: 315 x 10, 405 x 10, 10, 10
Leg Extension: 150 x 12, 12, 12
ssw.
Lying Leg Curl: 75 x 12, 12, 12
Seated Calf Raise: 110 x 10, 10, 10, 10

Cardio
AM LI: 60 min. walk outside
PWO LI: 60 min. on treadmill (Incline = 5, Speed = 3.0)

Thoughts & Comments
- It took me a while to get going, but once I ripped into that first working set of deads with 315 I woke up and went to work.
- Glad to finish this workout and wrap up the work week. It has been pretty stressful for me at the office for a variety of reasons...
- Legs were dead, had to go a bit easy with the cardio. I'll make up for this by killing it even harder when I do HIIT tomorrow.
- Been stressing lately about not being lean enough, or leaning down fast enough. :(

Dude, everybody goes through this. Just remember you put your faith in Jason (one of the best) and I'm sure he won't let you down. All you can do is put your nose to the grindstone, do what he says and I'm sure you'll be diced. Stressing won't make things any easier and will actually begin to blunt fat loss. Sometimes all it takes is to take a step back, take a deep breath and remind yourself "I'm doing this for fun, and myself." One day at a time my friend, and in the end if you still don't feel your lean enough keep dieting and do another show.

[jackedrabbit]

Dude, everybody goes through this. Just remember you put your faith in Jason (one of the best) and I'm sure he won't let you down. All you can do is put your nose to the grindstone, do what he says and I'm sure you'll be diced. Stressing won't make things any easier and will actually begin to blunt fat loss. Sometimes all it takes is to take a step back, take a deep breath and remind yourself "I'm doing this for fun, and myself." One day at a time my friend, and in the end if you still don't feel your lean enough keep dieting and do another show.

Jason is the best no doubt but this being my first show I definitely came to him at a body fat level which may have been too high. It will be my own fault if I don't meet the expectations of being shredded for this show. He's done wonders in terms of having me pick up the pace without sacrificing strength or muscle. That's why I'm so anxious- at first I thought, "I will have an OK body so this will just be for fun" but seeing myself now I'm thinking "wow I can actually do very well here...jeez I'm so close!". I'll try my best not to stress and just keep plowing along. J already recommended some things I can do to get that extra edge on speeding up/keeping the fat loss process going at this point.

[mickdoo]

What ever you are doing ,it is working. Good Job

[scoobysnacks]

Dude, everybody goes through this. Just remember you put your faith in Jason (one of the best) and I'm sure he won't let you down. All you can do is put your nose to the grindstone, do what he says and I'm sure you'll be diced. Stressing won't make things any easier and will actually begin to blunt fat loss. Sometimes all it takes is to take a step back, take a deep breath and remind yourself "I'm doing this for fun, and myself." One day at a time my friend, and in the end if you still don't feel your lean enough keep dieting and do another show.

This is great advice.

Jeff I think I personally gave you a bit to much rope in the offseason. You were taking to many liberties, you reported most of it, and I should have put a stop to it. But, I let you keep doing it. This off season together you are going to be more structured and next time we'll start prep around 10% or so. Ill just harp on you more to not take so many cheat meals I know at times they got out of hand. But, from my perspective I was glad to see you finally relaxing a bit (without going into your history when we first began together way back in 08) and enjoying being big, strong and pushing the weight. Its been a long journey you have came on, its close now. And its been a pleasure to be a part of it.

Just dont stress, trust me, your backside will shape up really well. Our plan is solid down the final stretch here and peak weak will dry that water off you and get you full.

Keep the faith and just keep chopping wood. I still want pics, Id prefer today rather than tomorrow. I know Ill have to adjust things.

Ss

[jackedrabbit]

This is great advice.

Jeff I think I personally gave you a bit to much rope in the offseason. You were taking to many liberties, you reported most of it, and I should have put a stop to it. But, I let you keep doing it. This off season together you are going to be more structured and next time we'll start prep around 10% or so. Ill just harp on you more to not take so many cheat meals I know at times they got out of hand. But, from my perspective I was glad to see you finally relaxing a bit (without going into your history when we first began together way back in 08) and enjoying being big, strong and pushing the weight. Its been a long journey you have came on, its close now. And its been a pleasure to be a part of it.

Just dont stress, trust me, your backside will shape up really well. Our plan is solid down the final stretch here and peak weak will dry that water off you and get you full.

Keep the faith and just keep chopping wood. I still want pics, Id prefer today rather than tomorrow. I know Ill have to adjust things.

Ss

You could have been harder on me but I think (as you mentioned) given the circumstances we first started working in, extra rope was probably what we needed. After this show however, things will be different and I'm ready to take my offseason nutrition seriously. I love bodybuilding...the good and the bad...the easy and fun stuff along with the hard and painful stuff. I'm down for whatever it takes. You say jump, and I'll only ask "how high?".

Pics coming tomorrow for sure. :)

[jackedrabbit]

4/10/2010 - HIIT CARDIO (JUMP ROPE)

Morning Weight
- 166.0 pounds

Training
No weights today.

Cardio
AM LI: 60 min. walk outside
PM HIIT: 20 sec. jumping rope / 30 sec. jumping jacks / 10 sec. rest (walk around, catch breath) x 15
PM LI: Stubborn Fat Protocol - 30 min. elliptical (Incline = 15, Resistance = 10) + 30 min. treadmill (Incline = 5, Speed = 3.3)

Thoughts & Comments
- OK...so I finally got to try out the jump rope for a HIIT workout and while it was painful as hell (when I actually got into a good groove), right now I'm simply not coordinated enough with this exercise to get an effective workout out of it. I could probably use jump roping as a light/moderate cardio session where I just spend 30-45 minutes practicing jumping rope consistently for 10-20 seconds, maybe a minute if I'm lucky without tripping up and having to stop. I could just keep doing that for a chunk of time and it would be a great workout but for HIIT purposes my skill level just isn't there now.
- I'm not sure if I've mentioned this but J prescribed a "stubborn fat protocol" where now, after each HIIT workout I'm doing 60 minutes of LI cardio, so after I finished with the rope I did 30 minutes on the elliptical and 30 minutes on the treadmill. I was exhausted after!

[jackedrabbit]

4/10/2010 - Quick update on changes made (may edit later with new changes if I get some)

First off, I'll be 3 weeks out tomorrow so check back for pictures sometime tomorrow AM!

Here are some changes Jason and I have made recently:

1. Stubborn Fat Protocol: 60 min. of LI cardio after each HIIT session so basically now I'm doing 2 LI cardio sessions per day, whether I'm lifting or just doing HIIT cardio.
2. We are adding 30 more minutes of LI to my AM LI session. This means 90 minutes of LI cardio every morning!
3. I took it upon myself to pick up some of Scivation's Dialene4x. I've tried it before and it's a great product. Others rant and rave about it as well, so I figure it was time to add this into my fat loss weapons of destruction cache.

- I don't think I mentioned this either, but my vitamin supplementation is:


Vitamin C - 1000 mg with meals 1, 5, and 6

Vitamin E - 400 IU with meals 1 and 5

Vitamin D - 5000 IU with meal 1

Multi - 2 tablets with meal 1

Dialene 4x - 2 tablets with meal 1 and 4

Slin-Trol - 1 tablet pre-AM LI cardio, 1 tablet with all meals on my carb up days

[jackedrabbit]

4/11/2010 - 3 weeks out pictures (Morning weight = 163.0 pounds)

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140129657_18600803_3336013.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140154607_18600803_3336014.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140134647_18600803_3336013.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140174567_18600803_3336014.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140184547_18600803_3336014.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140209497_18600803_3336015.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140219477_18600803_3336015.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140204507_18600803_3336-1.jpg

[jackedrabbit]

Last one:

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140239437_18600803_3336-1.jpg

...and abs from this morning (taken pre-AM LI cardio):

http://i266.photobucket.com/albums/ii271/jackedrabbit/24048_567140763387_18600803_3336016.jpg

[scoobysnacks]

great changes Jeff, at 3 weeks out we are sitting good.

Okay on the rear dub bi.

The spiked leg doesnt need to be that far back, it should be more to the side and only about three deeper than the non spiked calf. Each heel on each foot should be turned inward, this it to show the outter quad from the back.

Now on the spiked foot act like you are doing a hamstring curl off the ground, this will pop hami. On the non spiked leg I go up a tad on the outter side of my foot and this causes me to tighten that leg.

last, and the thing you forgot the most, is to tighten the glutes. You do this by up tilting the pelvis. You are basically thrusting upward as if your girlfriend where in front of ya, lmao. This tightens all that.

I need you to go to my Facebook page and take these instruction and look at my rear dub bi.

The leg base you are creating should be the bottom portion of the X. SO that if you drew an imaginary line from each lat it would hit at the outter quad, like "X".

Keep trying and take a few more and send them to me.

You put all this time in these need ot be right.

Lastly on the upper body its better, but needs work. The fists should actually be driver back towards the camera they are almost deeper than the back of your head. And then you need to raise them, the bis should be above the shoulders.

Use the same base I just explained on the lat spread.

Ss

[jackedrabbit]

4/11/2010 - CHEST & TRICEPS

Morning Weight
- 163.0 pounds...getting light, and it's kind of messing with my head...lol.

Training
Incline BB Bench: 135 x 12, 155 x 4, 185 x 5, 5, 4, 3
Flat DB Bench: 75 x 8, 8, 7, 6
Pec Deck: 120 x 15, 140 x 15, 12
Skulls: 75 x 8, 8, 6
V-Bar Pressdown: 60 x 12, 12, 50 x 12
Push Ups: 25, 25

Cardio
AM LI: 90 min. walk outside
PWO LI: 30 min. elliptical (Incline = 15, Resistance = 10) + 30 min. treadmill (Incline = 5, Speed = 3.5)

Thoughts & Comments
- I'm never drinking SPIKE again. I picked up a few cans of this jet fuel over at the usual vitamin place I go to just to try some out...big mistake. It made me so jittery that I felt weak all over. Palms went cold, in fact my entire body went cold and I was just in a cold sweat all over. Shaky, tired...it was not a good feeling to have in the gym. Some of my lifts went down because of this. I'm either returning the other 3 cans I bought or I'll just sip on a can throughout the day. I'm not kidding, this stuff is crazy strong.
- I felt better toward the end of the workout. I guess that's when the buzz leveled off because I was able to use the extra energy boost to squeeze out more reps with more weight than the previous workout for pec deck and my tricep lifts. I even had a little bit of gas left in me for some push ups.
- Doing an hour of cardio is getting boring and painful, especially when all I can think about is my pwo meal (mmm...beef and salad...) but anyway, to alleviate this pain I decided to do some "LMIIT", or Low-to-Moderate Intensity Interval Training. Jason told me that I needed to keep my heart rate up around 130 bpm now, so this is perfect. While I was on the elliptical, I did 2 minutes "on"- going at a pretty good pace followed by 1 minute "off" - going at a slow pace which was near-effortless. This caused me to get a good sweat going and my heart rate according to the machine was 134...perfect. On the treadmill, I just did steady-state so it was Incline = 5 and Speed = 3.5 all the way through while jamming out to A Tribe Called Quest.
- Overall a good workout. I tried my best to set the tone for being 3 weeks out. I can't let up now...no slacking. Every rep, every minute of cardio, and every gram of food accurately weighed out on my food scale counts. When I'm up on stage I don't want any doubts about whether I did my best. I want to know I did, and let the judges place me where I deserve to be placed.

[jackedrabbit]

4/11/2010 - Quick update on my diet

I just wanted to post the diet I've been using since about 5 weeks out up until now. I think J will pretty much have me cruise into the show on this. We could make a few minor adjustments, but this is pretty much it (at least until peak week).

Regular Days (5x/week)

Wake Up/Pre-AM LI Cardio
Dialene4x - 2 caps
Natty Nutrition Slin-Trol - 1 tablet

Meal 1
Egg Yolk - 18g
Egg White - 310g
Grapefruit - 1/2 medium fruit
Multivitamin
Vitamin C - 1g
Vitamin E - 400 IU
Vitamin D - 5000 IU
Glutamine - 5g

Meal 2
99% Turkey - 140g
Spinach or Iceberg Lettuce - 2-3 cups (about 35 calories' worth)
EVOO - 2 tsp.
2-3 tbsp. of red wine vinegar, sea salt + pepper on top of salad
Fish Oil - 3 caps

Meal 3
Whey Protein - 52g
EVOO - 2 tsp.
Fish Oil - 3 caps

Meal 4 (Pre-WO)
Chicken Breast - 150g
Sweet Potato - 150g
Xtend - 6 scoops (I sip on this between meal 4 and on my ride home from work and to the gym.)
Dialene4x - 2 caps

Meal 5 (Post-WO)
96% Beef - 160g
Spinach or Iceberg Lettuce - 3-4 cups (about 50 calories' worth)
EVOO - 2 tsp
2-3 tbsp. of red wine vinegar, sea salt + pepper on top of salad
Glutamine - 5g
Vitamin C - 1g
Vitamin E - 400 IU

Meal 6
Egg White - 350g
EVOO - 1 tsp
Glutamine - 5g
Vitamin C - 1g

Refeed Days (2x/week, every 3rd or 4th day)

Wake Up/Pre-AM LI Cardio
Dialene4x - 2 caps
Natty Nutrition Slin-Trol - 1 tablet

Meal 1
Egg White - 265g
Oats - 55g
Dash of cinnamon + liberal amount of Walden Farms' maple syrup
Natty Nutrition Slin-Trol - 1 tablet
Multivitamin
Vitamin C - 1g
Vitamin E - 400 IU
Vitamin D - 5000 IU
Glutamine - 5g

Meal 2
99% Turkey - 135g
Sweet Potato - 195g
Natty Nutrition Slin-Trol - 1 tablet

Meal 3
Whey Protein - 41g
Oats - 50g
Natty Nutrition Slin-Trol - 1 tablet

Meal 4 (Pre-WO)
99% Turkey - 135g
Sweet Potato - 195g
Natty Nutrition Slin-Trol - 1 tablet
Xtend - 6 scoops (I sip on this between meal 4 and on my ride home from work and to the gym.)
Dialene4x - 2 caps

Meal 5 (Post-WO)
Chicken Breast - 135g
White Potato - 240g
Natty Nutrition Slin-Trol - 1 tablet
Glutamine - 5g
Vitamin C - 1g
Vitamin E - 400 IU

Meal 6
Egg White - 355g
EVOO - 2 tsp
Natty Nutrition Slin-Trol - 1 tablet
Glutamine - 5g
Vitamin C - 1g

Totals

Regular Days
1700 Cals
226.2g P
72.6g C
53.2g F

Refeed Days
1931 Cals
221.1g P
201.0g C
25.2g F

Random Notes

- Water intake is about 32 fl oz. (946mL) with each meal.
- I drink 2-3, sometimes 4 diet drinks per day. We will be cutting these out soon though
- Liberal application of Frank's Red Hot sauce on my chicken.
- J's diets are customized to the individual, so what works for me works for me only. All I can say is that from 16 weeks out until now, the diets have been and continue to be delicious. At 3 weeks out I'm feeling it now, but up until recently I would say that I feel like I haven't been dieting at all. No struggles with hunger, lethargy or any of that BS. Now it's a bit different but at 3 weeks out from a show it's to be expected.

[tpsvk7]

Man you are looking incredible, it's been good to see your progress over these past few weeks....oh and may I mention you have great taste in music as well....ATCQ, doesn't get much better:)

[ChuckaZulu]

Looking ripped. Just a few weeks to go.

[jackedrabbit]

4/12/2010 - Posing Trunks

Woo hoo! Ordered my night show trunks from Cherry Bombs. Got a pair in blue turquoise, men's Flex Cut...pretty revealing...lol.

http://www.cherrybombs.net/catalog/product_info.php?cPath=4&products_id=70

[scoobysnacks]

4/12/2010 - Posing Trunks

Woo hoo! Ordered my night show trunks from Cherry Bombs. Got a pair in blue turquoise, men's Flex Cut...pretty revealing...lol.

http://www.cherrybombs.net/catalog/product_info.php?cPath=4&products_id=70

Awesome but wear them during day to, not a fan of those current ones you post pics in. You need something with the smaller side straps and that have the ability to "V" more in the front.

Screw that crap where people say you must wear black and prejudging thats garbage.

Ss

[flex 2006]

wow man..you're right there, so close...your conditioning has improved big time since i last checked in this thread!!

[jackedrabbit]

4/12/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 166.0 pounds

Training
No weights today.

Cardio
AM LI: 60 min. walk outside
PM HIIT: 20 sec. @ Incline = 20, Resistance = 12 / 40 sec. @ Incline = 15, Resistance = 8 x 15
PM LI: Stubborn Fat Protocol - 15 min. elliptical (Incline = 15, Resistance = 10) + 15 min. treadmill (Incline = 5, Speed = 3.0)

Thoughts & Comments
- I felt like GARBAGE all day. Almost skipped this workout but I made myself go and tried my best to keep it "high intensity", but compared to my usual efforts this one fell short. Guess everyone has a bad day.
- Experienced nausea and chills after my AM LI cardio, had diarrhea at work in the afternoon and then nausea and muscle weakness shortly before forcing myself to the gym. I'm almost positive that this was from taking the full dose of Dialene4x (2 tabs prior to my AM LI and 2 more tabs in the afternoon). I'm cutting this supplement out ASAP.

[jackedrabbit]

4/13/2010 - BACK & BICEPS

Morning Weight
- 162.4 pounds...NEW LOW.
- Doing the extended refeed tomorrow (extra 3 meals, 1 with protein + 2 just carbs)

Training
Lat Pulldown: 140 x 12, 10, 8, 130 x 10
Pull Up: 25 x 5, 5, 5
ssw.
Close Grip Lat Pulldown: 140 x 12, 12, 12
Cybex Machine Low Row: 110 x 12, 100 x 10, 90 x 12
Smith Machine Shrug: 225 x 12, 12, 12, 135 x 25
DB Curl: 45 x 8, 7, 40 x 10, 35 x 10
Machine Curl: 60 x 12, 11, 9

Cardio
AM LI: 90 min. walk outside
PWO LI: 30 min. elliptical (Incline = 15, Resistance = 10) + 30 min. treadmill (Incline = 5-7, Speed = 3.0-3.5)

Thoughts & Comments
- Making this post a day in arrears (4/14) so here we go...
- Yesterday was simply AWESOME. Not just in the gym, but all day!!!!!
- I don't know what it was but everything just went my way...lol. I solved this bonus payout financial modeling issue at work, finished up a bunch of other things and was able to leave by 4:30pm. No traffic going home (no traffic going in either, I should mention!) and when I got to the gym there was a parking spot right by the front door! On top of that, some hot chick opened the door for me and gave me a nice smile. :)
- Workout was excellent- pull ups are super easy now, may add weight next time. The high row machine was stuck, so I just skipped that one for time's sake but made sure I really went at it with the low row and shrugs. My bi's were pretty worn out from all the back stuff so I didn't do as well with curls but I made sure form was strict.
- I was also able to push myself harder with the PWO LI, without any "woozy feeling" as I've been experiencing lately. Really worked up a good sweat...some random guy commented on the veins on my triceps...
- Went tanning, picked up some egg whites, got home at a decent hour (usually it's around 9pm) and got into bed before 11pm.
- But that's not all! Made plans on Monday (taking the day off from work) to go down to Newport, RI with this girl I've been hanging out with sporadically. She's definitely girlfriend material but currently lives down in DC, and I'm here in MA. I've been looking forward to seeing her again so when she told me she'd be coming up this weekend for a job interview in Boston it made my day THAT MUCH BETTER. I'm keeping my fingers crossed for her! :)
- I'm scheduled for a HIIT session that day, but I will just do my AM LI and replace the HIIT with another 90 min. LI session before heading out with her. Usually I like a 7-8 hour break between my AM LI and high intensity stuff like HIIT or weights but in order to enjoy Newport we'll need to get there early. We're doing the cliffwalk (a scenic walking path around the mansions) on top of other random walking around throughout the day so I'm gonna be pretty active. Burning calories won't be an issue here, it's just that I'll be deviating slightly from a planned workout. It's ok though, one slight deviation for one day won't make or break me. I think that seeing her and having a day of fun (but still stick to my diet) will be a nice reward for my work thus far and will only help me push onward until the end.

[jackedrabbit]

4/12/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 166.0 pounds

Training
No weights today.

Cardio
AM LI: 60 min. walk outside
PM HIIT: 20 sec. @ Incline = 20, Resistance = 12 / 40 sec. @ Incline = 15, Resistance = 8 x 15
PM LI: Stubborn Fat Protocol - 15 min. elliptical (Incline = 15, Resistance = 10) + 15 min. treadmill (Incline = 5, Speed = 3.0)

Thoughts & Comments
- I felt like GARBAGE all day. Almost skipped this workout but I made myself go and tried my best to keep it "high intensity", but compared to my usual efforts this one fell short. Guess everyone has a bad day.
- Experienced nausea and chills after my AM LI cardio, had diarrhea at work in the afternoon and then nausea and muscle weakness shortly before forcing myself to the gym. I'm almost positive that this was from taking the full dose of Dialene4x (2 tabs prior to my AM LI and 2 more tabs in the afternoon). I'm cutting this supplement out ASAP.

Passed the time period where it allows me to edit posts but I just wanted to make a correction here and say that the AM LI was 90 minutes, not 60.

[jackedrabbit]

4/14/2010 - SHOULDERS & ABS

Morning Weight
- 161.8 pounds...HOLY ****.
- J was right on the money in predicting that I'd need this extended carb up!

Training
BB Military:
Arnold Press:
BB Front Raise:
ssw.
DB Laterals:
DB Rear Laterals:
Med Ball Decline Sit Ups:
Lying Leg Lifts:

Cardio
AM LI: 90 min. walk outside
PWO LI: ??

Thoughts & Comments
- Decided to take full advantage of these carbs and get a solid shoulder workout in tonight. I recall my shoulder workout being so-so last time, so I need to avenge that lost workout!
- This little schedule change works out very nicely for me to accomodate my weekend plans and the upcoming training shift for PEAK WEEK. Here's how the next few days will look:

Thu: HIIT
Fri: Quads, Hams, Calves
Sat: HIIT (will be able to save time here, which will allow me to get into Boston around 5pm to celebrate a friends' birthday)
Sun: Chest, Triceps
Mon: just my AM LI and perhaps another LI session of equal duration an hour or so after meal 1 before taking off for Newport, RI
Tue: Back, Biceps

etc...

- Posting this up now so I can save some time when I edit later on tonight or tomorrow.

[Hi_Volume]

4/11/2010 - CHEST & TRICEPS

[b][u] When I'm up on stage I don't want any doubts about whether I did my best. I want to know I did, and let the judges place me where I deserve to be placed.

And this is all you can do!
Good mind set.
These last few weeks are the toughest mentally and physically.
Stay the course.

BTW your are shaping up very nice and should have a nice showing.....

[jackedrabbit]

4/14/2010 - SHOULDERS & ABS

Morning Weight
- 161.8 pounds...HOLY ****.
- J was right on the money in predicting that I'd need this extended carb up!

Training
BB Military: 135 x 5, 140 x 5, 4+1, 145 x 3
Arnold Press: 55 x 5, 45 x 9, 7, 35 x 10, 9+1
BB Front Raise: 35 x 12, 12, 40 x 7 + 35 x 5 (drop set)
ssw.
DB Laterals: 20 x 12, 12, 12
DB Rear Laterals: 15 x 12, 12, 12
Med Ball Decline Sit Ups: 25, 25, 25
Lying Leg Lifts: 25, 25

Cardio
AM LI: 90 min. walk outside
PWO LI: 30 min. elliptical (Incline = 15, Resistance = 10) + 30 min. treadmill (Incline = 5-7, Speed = 3.0-3.5)

Thoughts & Comments
- Decided to take full advantage of these carbs and get a solid shoulder workout in tonight. I recall my shoulder workout being so-so last time, so I need to avenge that lost workout!
- This little schedule change works out very nicely for me to accomodate my weekend plans and the upcoming training shift for PEAK WEEK. Here's how the next few days will look:

Thu: HIIT
Fri: Quads, Hams, Calves
Sat: HIIT (will be able to save time here, which will allow me to get into Boston around 5pm to celebrate a friends' birthday)
Sun: Chest, Triceps
Mon: just my AM LI and perhaps another LI session of equal duration an hour or so after meal 1 before taking off for Newport, RI
Tue: Back, Biceps

etc...

- Guess I missed the time frame to edit so I'm re-posting in arrears. Great workout last night! Amazing what an (extended) carb up can do! :)

[tennguy]

congrats on all your hard work man! i am going through your log, as i am starting my precontest diet for my first show june 26th. keep up the awesome work!

[jackedrabbit]

4/15/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 164.0 pounds...day after extended carb up, so that's about a 3 pound gain.
- I looked dry and veiny...body absorbed everything nicely.

Training
No weights.

Cardio
AM LI: 90 min. walk outside
PM HIIT: 20 sec. @ Incline = 20, Resistance = 12 - 15 / 40 sec. @ Incline = 20, Resistance = 10 x 15
PM LI: Stubborn Fat Protocol - 30 min. elliptical (Incline = 15, Resistance = 10) + 30 min. treadmill (Incline = 5, Speed = 3.0)

Thoughts & Comments
- Killed it last night. Put my carb up to good use!

[jackedrabbit]

4/16/2010 - QUADS, HAMS, CALVES

Morning Weight
- 162.2 pounds

Training
Squat: 185 x 10, 10, 225 x 5, 5, 5, 245 x 3
SLDL: 135 x 10, 155 x 10, 10, 175 x 10
Leg Press: 315 x 10 (wide), 10 (close), 10 (wide)
Leg Extension: 150 x 12, 12
ssw.
Lying Leg Curl: 60 x 12, 12
Seated Calf Raise: 105 x 10, 10, 10, 10

Cardio
AM LI: 45 min. MIIT elliptical (Incline = 15, Resistance = 10) + 45 min. MIIT treadmill (Incline = 5, Speed = 3 - 3.3) = 90 minutes of FAT TORCHING AM CARDIO!!!!!
PWO LI: 60 min. MIIT treadmill (Incline = 5, Speed = 3 - 3.5)

Thoughts & Comments
- Ugh, woke up to rain and sleet this morning so I decided to take my cardio to the gym. Ah, the beauty of living in the Northeast!
- My fitness level has improved drastically and so I need to up the intensity a bit, even when I'm doing "low intensity" cardio. My heart rate needs to be around 120-130 and to do this I've devised something called MIIT, short for Medium Intensity Interval Training which I've found helps me keep my cardio sessions interesting and my heart rate in the sweet spot when all is said and done. I'd rather do intervals than steady state, even if those intervals are not "all out" like when I do HIIT.
- For example, on the elliptical I'd keep the incline and resistance the same but just go faster in a 1:2 work to rest ratio. So for a minute, I'd pedal so that the machine said I was burning 15-16 cals per minute (who knows if that is accurate but who cares) and then I'd "rest" for 2 minutes and pedal so that the machine said I was burning 13 cals per minute. I just kept alternating like that and before I knew it 45 minutes was over and my heart rate was 128 bpm. Surely that is more fun than say, keeping it at 14 cals per minute the whole time and looking at the clock...
- Same thing for the treadmill...1 minute I'd walk faster @ 3.3 mph and for 2 minutes I'd walk slow @ 3 mph all while keeping the incline the same.
- Most important things about cardio IMO are 1) Just do the damn cardio and 2) when you do cardio, pay attention to heart rate- determined by intensity and/or duration. Ask yourself, what's the goal here? To burn fat (keeping HR in the 60-70% range) or to induce afterburn effects (keeping HR in the 80-90% range...HIIT style!).
- Will update with thoughts on leg training after the gym tonight.

***EDIT***

- Holy Leg Workout Batman! Driving home from work this afternoon I felt like death and was dreading this leg workout but out of nowhere came a boatload of energy and I blasted my way through this workout! It was incredible! Felt like I could just keep on going!
- Took a pic of my quads after my last set of leg extensions. Looking quite grainy!

http://i266.photobucket.com/albums/ii271/jackedrabbit/27089_567516365677_18600803_3337110.jpg

[jackedrabbit]

congrats on all your hard work man! i am going through your log, as i am starting my precontest diet for my first show june 26th. keep up the awesome work!

Thank you! If I can be of any help to you when you start, just send me a PM. I'm always up for helping others and learning as much as I can in the process!

[scoobysnacks]

post up pics we are coming along.

[AniMaLizTik]

in.

[jackedrabbit]

post up pics we are coming along.

I'll have my official 2 weeks out (including Peak Week!) pictures up this coming Sunday. Yes, I will wear my new turquoise night show trunks and PULL THOSE F*CKERS UP on my hip! :)

[scoobysnacks]

I'll have my official 2 weeks out (including Peak Week!) pictures up this coming Sunday. Yes, I will wear my new turquoise night show trunks and PULL THOSE F*CKERS UP on my hip! :)

haha, you sick of me harping on you yet, its only becuase I want the best out of everyone.

And you will fix that rear dub bi, most everything is right now, just step the spiked leg a little more out to the side to create the X shape. DONT FORGET! We are close to it being right.

[jackedrabbit]

haha, you sick of me harping on you yet, its only becuase I want the best out of everyone.

And you will fix that rear dub bi, most everything is right now, just step the spiked leg a little more out to the side to create the X shape. DONT FORGET! We are close to it being right.

Not at all J. You are my coach, and that's what ya gotta do- and I need to listen and do the work.

Yes, gonna be working on back shots all day Sunday and Monday morning. I'll get it perfect.

Funny...on the RX Muscle boards they have pictures from last year's show. SO MANY guys cannot pose for the life of them. It does make a big difference!

[tennguy]

Thank you! If I can be of any help to you when you start, just send me a PM. I'm always up for helping others and learning as much as I can in the process!

thanks man! I will do that for sure. Keep hitting it man!

[scoobysnacks]

Not at all J. You are my coach, and that's what ya gotta do- and I need to listen and do the work.

Yes, gonna be working on back shots all day Sunday and Monday morning. I'll get it perfect.

Funny...on the RX Muscle boards they have pictures from last year's show. SO MANY guys cannot pose for the life of them. It does make a big difference!

and yes, you can then see why its important you pose like you have been there before, judges appreciate it.

[jackedrabbit]

Bump, edited with my leg workout from tonight.

[Hengman]

Broseph, you are RIPPING UP quick...

Much respect. It's like a month's bulk and then cut? Insane, brother!

Keep it up!

[jackedrabbit]

4/17/2010 - Quick word on Dialene4x

Last post before I hit the hay over here...it's past mid-night! Anyway, I decided to drop the Dialene4x...stuff is garbage. Well, at least for me it doesn't mix well with my body. I don't know why but when I tried it before I was fine with it- the niacin flush and all but for some reason this time it simply made me sick. Got major stomach/bowel issues, made me dizzy and just all around feelings of awful...lol. That crappy HIIT workout I had earlier in the week was because of the Dialene4x.

So I dropped that **** and exchanged it for some more Vitamin E at the store. Coffee is good enough for me. No need to waste my money on fat burners.

[jackedrabbit]

Broseph, you are RIPPING UP quick...

Much respect. It's like a month's bulk and then cut? Insane, brother!

Keep it up!

I will! 2 more weeks to go...and that includes peak week! Can't wait to carb load! :)

Heh, if you think this prep is impressive just wait until I bulk. I'm gonna hit 200 lean.

[scoobysnacks]

I have no idea how I missed the quad shot up above, thats freaky....I didnt even think they belonged to you when I first scrolled down, I thought it was going to say...."I want my quads to look like this guys" but they are YOURS, sweet.

[jackedrabbit]

I have no idea how I missed the quad shot up above, thats freaky....I didnt even think they belonged to you when I first scrolled down, I thought it was going to say...."I want my quads to look like this guys" but they are YOURS, sweet.

Haha thanks J!!!!! :)

That compliment means A LOT coming from you. Seriously, thanks. Makes all of this worth it so much more!

Btw I apologize for sounding like a pussy in my e-mails to you lately. I do want this, and I know whoever wants it the most will win. I was telling myself today as I drove to the gym for my HIIT cardio that "winners don't dread doing the work...they look forward to it". And with that thought in mind, I killed off 16 intervals of HIIT on the elliptical followed by 30 min. on the bike and 30 min. on the treadmill, both steady-state for Stubborn Fat Protocol.

[bizzlewood]

i think you're going to be a force to be reconded with at this comp


have you chosen your music bro

[jackedrabbit]

4/17/2010 - HIIT CARDIO (ELLIPTICAL)

Morning Weight
- 162.8 pounds

Training
No weights.

Cardio
AM LI: 90 min. walk outside
PM HIIT: 20 sec. @ Incline = 20, Resistance = 12 - 15 / 40 sec. @ Incline = 15, Resistance = 8 x 16 intervals
PM LI: Stubborn Fat Protocol - 30 min. bike (Mode = 8 - 10, Speed = 15 - 20) + 30 min. treadmill (Incline = 5, Speed = 3.0 - 3.5)

Thoughts & Comments
- I'm not gonna lie...prep is getting tough. It's more so a battle in my mind than my body and every day is becoming a mental struggle. There are days when I dread the gym like today, but I just tell myself that there's a reason for all of this and a light at the end of the tunnel. I keep telling myself that the same hunger and drive I had from Day One must be applied here, at 2 weeks out. That same drive must stay constant to carry me through to the day I step on stage. I told myself today, "no wavering, no backing down- it's not over until I step off of the stage, trophy in hand with all of my family and friends watching and cheering me on..."
- I'm still hesitant to make the bike my primary mode of HIIT. Don't know why. I'll ride the bike every now and then for LI cardio but I know I should really start using it for HIIT because it burns the **** out of my quads. Even going easy for 30 minutes like I did today got the veins popping. I just have this intense love affair with the elliptical but it might be because the row of newer ellipticals (the ones with handles that move) always have all the hot chicks on them and I just kinda stare from behind...LOL. :)

[jackedrabbit]

i think you're going to be a force to be reconded with at this comp


have you chosen your music bro

People at my gym have told me I'll do very well but it's just hard for me to believe. I've always been real hard on myself and it's also pre-show jitters I'm sure, but I just can't see it. I know it's not the right way to think but I can't help it. People have noticed my progress as I have too but I still can't believe it all and doubt myself. Hard to explain. :(

Anyway...I was thinking of combining 2 songs, but I only have 60 seconds. Actually, I need to confirm this with the promoter because I'm pretty sure I'll be a "crossover athlete", since I will be competing in both the Novice and Open categories. For Crossovers, you get 90 seconds.

I'm thinking of starting off with "Cry Tough" by Poison, and have it remixed to transition into "Hot Sex On A Platter" by A Tribe Called Quest...lol. The lyrics of "Cry Tough" are just awesome and really fits the bill here, and "Hot Sex" by ATCQ will just get the crowd roaring...I'll bust a move!

7SSI2URQkvE

FFQmq59sgmA

[scoobysnacks]

Haha thanks J!!!!! :)

That compliment means A LOT coming from you. Seriously, thanks. Makes all of this worth it so much more!

Btw I apologize for sounding like a pussy in my e-mails to you lately. I do want this, and I know whoever wants it the most will win. I was telling myself today as I drove to the gym for my HIIT cardio that "winners don't dread doing the work...they look forward to it". And with that thought in mind, I killed off 16 intervals of HIIT on the elliptical followed by 30 min. on the bike and 30 min. on the treadmill, both steady-state for Stubborn Fat Protocol.

You know me, Ill state it when its due and Ill jump your **** when that is due. Quads are looking nasty.

NO worries about the emails you probably most of the time know my answer anyways....

[jackedrabbit]

4/18/2010 - 2 WEEKS OUT UPDATE

Ok, there's a lot here. Gonna be pretty detailed...

Summary / Thoughts & Comments
- Woke up this morning (4/18) and weighed 155.0 pounds. Yes 155.0 pounds. In a state of sudden shock I stepped off of the scale and weighed myself again- 155.0 and once more- 155.8 pounds and then again- 154.9 pounds. I didn't know what to think, say or do. I slowly put my sweatpants and t-shirt on, preparing to leave for my 90 min. AM LI session and before I laced up my shoes I weighed myself with clothes on- 157.8 pounds...

http://i266.photobucket.com/albums/ii271/jackedrabbit/mail.jpg

- I gathered my wits together and e-mailed Jason as I headed out the door for my normal walk around the neighborhood. I typed furiously on my BlackBerry as I walked and nearly got hit by a few cars...lol. I was getting very anxious, nerves taking a great hold...I was in a state of shock.
- J told me to calm the **** down and eventually I did. He told me to only do 60 min. of LI and thankfully his response came when I was only45 min. in and about to start a second loop so instead of that loop I just started on my way back. Made it back in a little over 60 minutes.
- Here are some of the changes J and I discussed during my cardio session:

2 Weeks Out Changes
1. Refeed diet again for today (4/18) even though I already had a refeed yesterday.

2. No training today. No cardio. I was scheduled to train Chest & Triceps and do 60 min. of PWO LI but I will not be doing that- only rest + recovery + eating delicious carbs!

3. Only do AM LI cardio @ 60 minutes and no more HIIT (for now).

4. We may be adding a 7th (duplicate) protein + fat meal on my Normal Diet Days.

5. Whether I train tomorrow and what I do in terms of cardio will be determined by my morning weight in the morning (4/19). Either way I'll be doing 60 min. of AM LI tomorrow though.

Refeed Evening Pictures (taken last night, 4/17)

***Note: I will be taking more pictures today. They will be my Post-Refeed (yesterday) / During-Refeed (today) pictures. They will also be official and exactly 2 weeks out since my show is on Sunday, May 2nd 2010.***

Here we go:

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576664837_18600803_3337272.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576580007_18600803_3337271.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576609947_18600803_3337271.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576634897_18600803_3337272.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576674817_18600803_3337272.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576594977_18600803_3337271.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576570027_18600803_3337270.jpg

[jackedrabbit]

Refeed Evening Pictures (taken last night, 4/17) Cont.

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576694777_18600803_3337273.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576644877_18600803_3337272.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567576654857_18600803_3337272.jpg

Who says you can't have a social life during prep?
- As an added bonus I wanted to post up some pictures of my buddy Billy and I- it was his 23rd birthday on Friday so I found some time last night after posing the **** outta my back to go out and enjoy a low key night, savoring some cigars (one of my few vices). It was great just to be out and about with a friend and feeling "connected" again to the world outside of the gym, my kitchen and these forums.
- I understand and appreciate the necessity of "tunnel-vision dedication" during something like prep and of course, I'm with it 100% but, whenever I can and am able to make it out I try. It definitely helps when you attempt to "reintegrate" yourself post-contest, which I think a lot of competitors struggle with. Helps that I'm very social and extroverted by nature though!

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567585736657_18600803_3337296.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567585771587_18600803_3337297.jpg

- Ah, and my lovely date for tomorrow's day down in Newport, RI:

http://i266.photobucket.com/albums/ii271/jackedrabbit/25212_672043407477_1609838_39111585.jpg

- And a girl I might meet up for tea/coffee this afternoon since I WON'T BE GOING TO THE GYM! HA!

http://i266.photobucket.com/albums/ii271/jackedrabbit/19833_1333189452587_1316563802_3-1.jpg

[tennguy]

looking shredded man! keep going!

[bizzlewood]

People at my gym have told me I'll do very well but it's just hard for me to believe. I've always been real hard on myself and it's also pre-show jitters I'm sure, but I just can't see it. I know it's not the right way to think but I can't help it. People have noticed my progress as I have too but I still can't believe it all and doubt myself. Hard to explain. :(

Anyway...I was thinking of combining 2 songs, but I only have 60 seconds. Actually, I need to confirm this with the promoter because I'm pretty sure I'll be a "crossover athlete", since I will be competing in both the Novice and Open categories. For Crossovers, you get 90 seconds.

I'm thinking of starting off with "Cry Tough" by Poison, and have it remixed to transition into "Hot Sex On A Platter" by A Tribe Called Quest...lol. The lyrics of "Cry Tough" are just awesome and really fits the bill here, and "Hot Sex" by ATCQ will just get the crowd roaring...I'll bust a move!

7SSI2URQkvE

FFQmq59sgmA


forget what you think because right now your head might be all over the place, try and focus on the the opinions of those that you trust lke scooby

the intro for cry tough will be really good .....lol at the "sex on a plate" song, it should def the crowd going

YOUR AB THIGH POSE IS CRAZY bro!!!

[Work-Hard]

Looking good man. The new trunks look much better. On your Front Lat Spread and Double Bi, try putting a little more bend in the knees to get more of an X shape. You could also try putting one leg out on the Front Bi. On the side shots try smashing your front leg into the rear leg a little more to create the appearance of more hang to the hammies. Keep plugging away your almost their.

[jackedrabbit]

4/19/2010

Popping in for a quick update here. Morning weight today was 156.4 pounds although when I first stepped on the scale it read 155.4 pounds - so yesterday's refeed and day of no training or cardio (other than 60 min. of AM LI) didn't do much.

J told me this morning to follow the refeed diet again, but train chest and triceps like usual. Basically we're gonna be playing it by ear, since my weight is right where we want it to be and he's gonna keep it somewhat steady by keeping a close watch on my calories and cardio load. J told me that once I get watery (which I'm not) we'll probably go back to a Normal Day diet. But for now, with 2 refeed days in a row I'm not gonna complain! :)

Post-AM LI Cardio pics (day after yesterday's refeed and 0 activity) - spilling over and watery? I think not!

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567648411057_18600803_3337575.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567648455967_18600803_3337575.jpg

I'm in a bit of a time crunch and just downed meal 1 before heading off to the gym. I only have a few hours to train, tan, pose, and take pictures before I need to head out and pick up that chick I'm going to Newport with for the day. Gonna be skipping PWO LI cardio today since I'll be walking 5+ miles down there with her. Should be a great time.

I'll update again tonight when I come back with my training and pics.

[DanTheManB]

you're diced bro, how many weeks out are u?

[scoobysnacks]

damn you love those abs but you should have put this one up too. Legs that are dry and veiny are way more impressive than abs in my opinion. This should have been posted, I hope you dont mind.

http://img219.imageshack.us/img219/1917/jefflegs.th.jpg (http://img219.imageshack.us/i/jefflegs.jpg/)

[scoobysnacks]

you're diced bro, how many weeks out are u?

He was 2 this past Saturday....

Ss

[jackedrabbit]

damn you love those abs but you should have put this one up too. Legs that are dry and veiny are way more impressive than abs in my opinion. This should have been posted, I hope you dont mind.

http://img219.imageshack.us/img219/1917/jefflegs.th.jpg (http://img219.imageshack.us/i/jefflegs.jpg/)

Haha well the legs come easy for me whereas the abs do not! :)

But if ya wanna talk legs, check these out from this morning (post-LI cardio)!

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG00075-20100419-1130.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG00076-20100419-1131.jpg

[jackedrabbit]

4/19/2010 - 2 WEEKS OUT UPDATE (Second Set - Day 2 of Refeed Diet)

Had a great day down in Newport! Here are the pics I snapped before I left this morning:

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696898887_18600803_3337719.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696883917_18600803_3337719.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696834017_18600803_3337718.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696878927_18600803_3337718.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696888907_18600803_3337719.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696853977_18600803_3337718.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696824037_18600803_3337717.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696893897_18600803_3337719.jpg

[jackedrabbit]

4/19/2010 - 2 WEEKS OUT UPDATE (Second Set - Day 2 of Refeed Diet) Cont.

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696868947_18600803_3337718.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567696858967_18600803_3337718.jpg

[jackedrabbit]

4/19/2010 - Newport, RI

Had a great time with a great girl after getting my workout and posing out of the way! Feels good, man.

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701210247_18600803_3337747.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701195277_18600803_3337747.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701150367_18600803_3337746.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701285097_18600803_3337748.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701384897_18600803_3337750.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701404857_18600803_3337750.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701399867_18600803_3337750.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/23668_567701409847_18600803_3337750.jpg

^^ Sorry babe, no can do. Haha, I ate my oats and whey while watching her enjoy lobster quesadillas and sweet potato french fries. It hurt.

[jackedrabbit]

4/19/2010 - CHEST & TRICEPS

Morning Weight
- 156.4 pounds...just gotta hold it steady now. I'm cruising on in.

Training
Flat DB Bench: 75 x 10, 10, 8, 7
Hammer Strength Incline: 115 x 10, 10, 125 x 10
Cable X-Overs: 50 x 12, 40 x 12
ssw.
Push Ups: 25, 25
Skulls: 65 x 8, 8, 7
Rope Pressdown: 50 x 9, 40 x 10

Cardio
AM LI: 60 min. walk outside
PWO LI: Skipped - walked around Newport, RI during a little afternoon trip.

Thoughts & Comments
- Blasted through this pump-filled workout under 45 minutes today. Went a bit lighter than usual but I was under a time crunch so rest time was kept very low and I paid close attention to form and feel. Tried some different things, brought some old movements back and overall just enjoyed this workout as part of my awesome day.
- Skipped my usual pwo cardio since I planned to walk a bit around Newport with this girl I've been talking to.

[scoobysnacks]

someone has glute striations and you were worried, two weeks to go. I want to see that rear dub bi down cold, still pinching. Fists back elbows FORWARD, resend one tonight.

Ss

[magrant44]

someone has glute striations and you were worried, two weeks to go. I want to see that rear dub bi down cold, still pinching. Fists back elbows forward, resend one tonight.

Ss

glutes!

[jackedrabbit]

4/20/2010 - Update

Morning weight today = 154.8 pounds which means I dropped another 1.6 pounds since yesterday (4/19) and I dropped .2 pounds since Sunday (4/18). This is happening while following my refeed diet for 3 days in a row - Sunday, Monday, and today.

J and I had a little communication mix up this morning and basically what happened was that he told me to follow my regular carb-up/refeed but I took it as to do the extended refeed (add 3 extra meals- 2 carbs only and 1 meal with both macro components).

I didn't prepare extended refeed meals last night so in an effort to get things ready for work this morning I just doubled up on meal 1 (breakfast) to get the first extra protein and carb meal down and then while I showered I microwaved a sweet potato for one of the two extra carb only meals.

Turns out I wasn't supposed to do that, so I guess I ate an extra meal for the day. :) :(

I doubt it will impact my progress or slow me down though. I know how I look and feel and after 2 days straight on the refeed with lowered training and cardio volume I'm not holding water or spilling over at all. I'm tight and grainy and veiny! My weight is dropping and I just look fantastic.

Coming from someone who is usually (by usually I mean all the time) extremely hard on himself, this means something to think that for once, I'll be alright...

Ok, so changes-

1. Only 60 min. of AM LI cardio going forward for now.

2. Staying on the REGULAR REFEED diet going forward for now. WIN.

3. Gotta get the back posing PERFECT. No exceptions here. Gonna post pics tonight after workout!

***EDIT***

4. I just spoke to Jason and he said that based on how I'm reacting to the carbs now, he may change my final week plan. Originally he had thought I'd be someone who holds water badly but now he's thinking a more moderate carb load would be better for me and more enjoyable to follow. Water wouldn't be limited, etc. He told me to just chill and stay tuned so that's the message I'm giving to all my followers here! :)

And one more thing worth mentioning-

I'll be doing back and bi's tonight, rest tomorrow, then shoulders and abs on Thursday, rest on Friday and then I begin my depletion workouts starting off with Legs on Saturday. I need to check my final week instructions but I'm pretty sure I'm training for 4-5 days straight, and then I'm done- just eat and carb up for the show next weekend!!!!!

[jackedrabbit]

4/20/2010 - BACK & BICEPS

Morning Weight
- 154.8 pounds
- Doing the regular refeed tomorrow...not the extended. But hey, carbs 4 days in a row!

Training
Lat Pulldown: 140 x 12, 8 + 130 x 4 (drop set), 120 x 12, 12
Pull Up: 25 x 7, 6, 5
ssw.
Close Grip Lat Pulldown: 140 x 12, 12, 10
Cybex Machine Low Row: 100 x 12, 110 x 10, 130 x 7
Smith Machine Shrug: 225 x 12, 12, 12, 135 x 25
DB Curl: 45 x 6, 6, 35 x 8, 8
Machine Curl: 60 x 12, 9, 50 x 12

Cardio
AM LI: 60 min. walk outside

Thoughts & Comments
- 3rd refeed day in a row, only 60 min. (haha yeah, "only") of AM LI, and no PWO cardio. This is more so of a mental relief than a physical one.
- Felt great at work all day, but a bit of a zombie again in the gym.
- J told me to add an extra protein + carb meal, so that's a total of 8 meals I've had today (all protein + carb).

[jackedrabbit]

4/21/2010 - LI CARDIO (WALKING)

Morning Weight
- 156.0 pounds, a 1.2 pound gain from yesterday morning.
- After having 8 meals yesterday (protein + carb for all meals) I woke up looking and feeling even better. More noticible were the cuts and striations in my quads and the splits in my hamstrings. Abs were deep and defined.

Training
No weights.

Cardio
AM LI: 60 min. walk outside
PM LI: 25 min. walk outside

Thoughts & Comments
- I never thought I'd feel this good being less than 12 days out from my show! Jason's diet and training protocols are simply magic- I've put in the work and I think we're ready, just cruising on in.
- I've had carbs now for 3 days straight- Sunday was regular refeed, Monday was regular refeed, and yesterday I had the regular refeed + 2 extra refeed meals! My weight is holding steady around 154-156 pounds AM weight and my conditioning is hard as nails.
- Of course, things will be changing as the days draw closer to showtime but I'm ready for whatever I need to do. Fat loss is pretty much done at this point.

[jackedrabbit]

4/22/2010 - SHOULDERS & ABS

Morning Weight
- 153.6 pounds...a new low, and now I'm just under the cut-off for Lightweights (154.25 pounds)
- Extended Refeed Diet for today = 6 regular meals + 1 extra meal of choice + 2 extra carbs of choice = 9 delicious, vein popping meals!
- Seems like the more I eat, the leaner I get. I'm SURE I've dropped more fat since we upped carb and calorie intake...it's amazing!

Training
BB Military: 115 x 8, 8, 125 x 5, 5
Arnold Press: 45 x 7, 7, 7, 7
DB Front Raise: 20 x 12, 12, 12
ssw.
DB Laterals: 20 x 12, 12, 12
Decline Sit Ups: 25, BW+10 x 25, 25
Lying Leg Lifts: 10, 10, 10
ssw.
Ab Roller: 10, 10, 10
ssw.
Roman Chair Leg Lifts: 5, 5, 5

Cardio
AM LI: 60 min. walk outside

Thoughts & Comments
- Just getting this post up for now to save some time when I get home and edit it. Just gotta remember to edit it before it closes off!
- I might do something completely different when I get to the gym, we'll see.
- No pwo cardio today, since my weight dropped a bit more.
- J explained to me that the key to the last weeks of prep is knowing when to pull up and slow things down based on how the body is reacting. He also told me that I'm gonna be one of the lucky ones that get to eat into the show, meaning that we won't need to do anything extreme (depletion or loading) although we may do some...just nothing extreme. My body is simply a furnace right now and I'm seriously seeing changes every morning in the right direction- striations without flexing, tight skin over abs, sunken in face.
- Noticing that I've become very thirsty all the time. I probably drink 2+ gallons worth of water plus other stuff like Powerade Zero, Vitamin Water Zero and diet sodas like Pepsi Max and Diet Sierra Mist!
- Chilled out to a few songs by the Postal Service this morning during my walk. They have one song called "Nothing Better" which I found pretty moving. Good stuff, relaxing.

***PWO EDIT***
- Crazy awesome workout tonight! I was pumped, full and vascular- I feel that after 4 days of carbs my body has finally "clicked" and begun efficiently processing them for fuel. People at the gym commented on how I just looked healthier and more alive tonight...lol. Indeed, I was in a great mood- feeling and looking great!
- Went a little higher with reps on the barbell military and did a little more for abs with this super-set routine I made up on the fly. It looked like I had inhaled a turtle when I was done, abs poppin' like rocks.
- Get this: an NPC judge for the women's bikini and figure came up to me and asked me if I was doing a show. When I told her it was the Jay Cutler show she told me she judges for it and even though she doesn't judge the men, just looking at me she could tell that I was ready and that I'd do very well. I told her I'd be in the Lightweights and she said that I'd definitely do some damage and that she was impressed with my conditioning. She thought I was competing in a show this weekend! :)

[jackedrabbit]

4/22/2010 - Peak Week Game Plan

Jason and I are in the middle of hammering out the details for the final week (and the next few days to come). Looks like I'm a lucky guy and I'll be able to eat into the show. So no crazy stuff...just cruising on in.

Details (a lot of details!) to follow...

[busyboy21]

Damn dawg, just checking in....looking fantastic! WOOT!!

[jackedrabbit]

4/22/2010 - Peak Week Game Plan

Jason and I are in the middle of hammering out the details for the final week (and the next few days to come). Looks like I'm a lucky guy and I'll be able to eat into the show. So no crazy stuff...just cruising on in.

Details (a lot of details!) to follow...

>>>PEAK WEEK GAME PLAN<<<

For tomorrow (4/23)

1. 60 min. AM LI cardio

2. Train ARMS

3. No PWO LI cardo

4. Normal Refeed Diet (200g carbs)

For Saturday (4/24)

1. REST - NO AM LI cardio, NO PM LI cardio, NO training, nothing- maybe some posing

2. Normal Refeed Diet (200g carbs)

PEAK WEEK - Sunday (4/25) - Saturday (5/1)

SUN - 60 AM LI / LEGS / No PWO LI / NORMAL REFEED (200g carbs)

MON - 60 AM LI / CHEST + TRI / No PWO LI / NORMAL REFEED (200g carbs)

TUE - 60 AM LI / BACK + BI / No PWO LI / NORMAL REFEED (200g carbs)

WED - 60 AM LI / SHOULDERS + ABS / No PWO LI / NORMAL REFEED (200g carbs)

3 DAYS OUT

THU - 60 AM LI / Pose / 450G CARB REFEED

FRI - 60 AM LI / Pose / EXTENDED REFEED (320g carbs)

SAT - REST / Pose / NORMAL (200g carbs) OR EXTENDED REFEED (320g carbs) (Play by ear)

SUN (SHOW DAY) - NORMAL REFEED (200g carbs), sip on water (don't chug), keep repeating meals as needed after pre-judging, eat whey + oats meal before stage for vascularity

Other Notes

1. Water or Coffee only beginning WED (4/28). NO Soda, Powerade Zero, etc.

2. No condiments other than SEA SALT beginning WED (4/28)

3. 500mg Vitamin C with every meal, beginning THU (4/29, 3 days out)

4. We are not messing with sodium or water (so that means continue to salt the **** out of everything like I normally do and drink 2+ gallons of water per day) except on show day where I just sip on water when thirsty and lower the salt to about 1/2 tsp. sea salt per meal.

5. All other supplements will be continued as usual in their usual fashion (Multi, Vitamin E, Vitamin D, Slin-Trol, Glutamine, Creatine, etc.)

6. As one can see, it's pretty much a straight cruise into the show- no crazy depletions, no crazy carb loads, no distilled water or diuretics, no pre-show burgers or pre-show day load up on fat or salt or more carbs (although I wish I could have that steak, baked potato, cheesecake, and wine!), no - nothing crazy at all...just a moderate stream of carbs and calories.

I am ready. :)

[jackedrabbit]

4/23/2010 - Update

Woke up today looking like a ****ing desert as usual. The scale read 152.8 pounds, down from yesterday's 153.6 pounds. I should also mention that last night (after the extended refeed) I weighed 158.0 pounds and the night before I was 158.8 pounds- so both my morning and night weights are dropping at a slow and steady rate still, despite all the carbs. My metabolism is literally on fire right now. J says we're in a good spot.

As posted above, did my 60 min. of LI this morning but after J got my morning weight (e-mailed him on my Blackberry as I walked) he responded quickly and told me to cut my AM LI down to 30 min. Unfortunately walking outside I had already gone too far and turning back vs. finishing would have been the same so I just kept walking along and completed my hour of walking.

Here's a pic of how I looked after my walk:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG00104-20100423-0830.jpg

I'll be training ARMS this afternoon, and will check back in here with an update on how that workout goes.

[jackedrabbit]

Damn dawg, just checking in....looking fantastic! WOOT!!

Thanks man! How are you doing with your prep???

[Cape1]

4/23/2010 - Update

Woke up today looking like a ****ing desert as usual. The scale read 152.8 pounds, down from yesterday's 153.6 pounds. I should also mention that last night (after the extended refeed) I weighed 158.0 pounds and the night before I was 158.8 pounds- so both my morning and night weights are dropping at a slow and steady rate still, despite all the carbs. My metabolism is literally on fire right now. J says we're in a good spot.

As posted above, did my 60 min. of LI this morning but after J got my morning weight (e-mailed him on my Blackberry as I walked) he responded quickly and told me to cut my AM LI down to 30 min. Unfortunately walking outside I had already gone too far and turning back vs. finishing would have been the same so I just kept walking along and completed my hour of walking.

Here's a pic of how I looked after my walk:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG00104-20100423-0830.jpg

I'll be training ARMS this afternoon, and will check back in here with an update on how that workout goes.

Looking good Jacked. you look like you're ready to go. Good luck !!

[jackedrabbit]

Looking good Jacked. you look like you're ready to go. Good luck !!

Thanks, Cape! Ya know, I couldn't have done it all without your advice...you were right!

[jackedrabbit]

4/23/2010 - Update

Woke up today looking like a ****ing desert as usual. The scale read 152.8 pounds, down from yesterday's 153.6 pounds. I should also mention that last night (after the extended refeed) I weighed 158.0 pounds and the night before I was 158.8 pounds- so both my morning and night weights are dropping at a slow and steady rate still, despite all the carbs. My metabolism is literally on fire right now. J says we're in a good spot.

As posted above, did my 60 min. of LI this morning but after J got my morning weight (e-mailed him on my Blackberry as I walked) he responded quickly and told me to cut my AM LI down to 30 min. Unfortunately walking outside I had already gone too far and turning back vs. finishing would have been the same so I just kept walking along and completed my hour of walking.

Here's a pic of how I looked after my walk:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG00104-20100423-0830.jpg

I'll be training ARMS this afternoon, and will check back in here with an update on how that workout goes.

Had an awesome workout. I won't be getting into workout specifics anymore because at this point it really doesn't matter, but here's what I did for exercises:

1. BB Curl
2. Close Grip Bench Press
3. DB Curl
4. Skull Crusher
5. One-Arm Cable Curl
6. One-Arm Tricep Pressdown

I supersetted everything, so it was 1 bicep set then 1 tricep set and I was in and out of the gym within 40 minutes. I pyramided up on everything except the cable stuff, which were straight sets of 15 reps. Everything else went like 12, 10, 8, 6, 4. I was pretty happy when I got 100 x 4 on my last set of the barbell curls and satisfied when I close-gripped 185 x 4 on my last set. Strength is still there, I just need to be smart and not push things, which I didn't. :)

Overall I'm just in a great mood and right now my life is in a perfect place, not just with this prep but with other stuff too. I won't get into the details, but basically I'm off to a new start so to speak in terms of my career and what I want to do in life. I'm looking forward to a great summer spent with family and friends, all who have been amazingly supportive during this prep. I plan on doing plenty of traveling, weekends in NYC on a regular basis, and of course nights out in Boston. It's gonna be awesome.

But, first things first- I'm gonna kill it this coming week. Train like I mean it from Sunday through Wednesday and then pose like crazy and just have a great time next weekend at my first bodybuilding show.

Life is good. :)

[furyhockey]

You look fantastic man! how far out are you?

[Cape1]

Thanks, Cape! Ya know, I couldn't have done it all without your advice...you were right!

Thank bro. You're a hard worker! I can't make that show unfortunately but I will look forward to hearing how you did. I'm considering this one for next spring myself.

Now, don't go getting fat after the show!

[jackedrabbit]

You look fantastic man! how far out are you?

7 days out tomorrow.


Thank bro. You're a hard worker! I can't make that show unfortunately but I will look forward to hearing how you did. I'm considering this one for next spring myself.

Now, don't go getting fat after the show!

Oh no, I won't. Since I'm ahead of time, we're kind of already "ramping up" as I get closer to the show- more carbs, more calories, little to no cardio and it's great! I just keep getting tighter and fuller. J says I have a great metabolism.

[jackedrabbit]

>>>PEAK WEEK GAME PLAN<<<

For tomorrow (4/23)

1. 60 min. AM LI cardio

2. Train ARMS

3. No PWO LI cardo

4. Normal Refeed Diet (200g carbs)

For Saturday (4/24)

1. REST - NO AM LI cardio, NO PM LI cardio, NO training, nothing- maybe some posing

2. Normal Refeed Diet (200g carbs)

PEAK WEEK - Sunday (4/25) - Saturday (5/1)

SUN - 60 AM LI / LEGS / No PWO LI / NORMAL REFEED (200g carbs)

MON - 60 AM LI / CHEST + TRI / No PWO LI / NORMAL REFEED (200g carbs)

TUE - 60 AM LI / BACK + BI / No PWO LI / NORMAL REFEED (200g carbs)

WED - 60 AM LI / SHOULDERS + ABS / No PWO LI / NORMAL REFEED (200g carbs)

3 DAYS OUT

THU - 60 AM LI / Pose / 450G CARB REFEED

FRI - 60 AM LI / Pose / EXTENDED REFEED (320g carbs)

SAT - REST / Pose / NORMAL (200g carbs) OR EXTENDED REFEED (320g carbs) (Play by ear)

SUN (SHOW DAY) - NORMAL REFEED (200g carbs), sip on water (don't chug), keep repeating meals as needed after pre-judging, eat whey + oats meal before stage for vascularity

Other Notes

1. Water or Coffee only beginning WED (4/28). NO Soda, Powerade Zero, etc.

2. No condiments other than SEA SALT beginning WED (4/28)

3. 500mg Vitamin C with every meal, beginning THU (4/29, 3 days out)

4. We are not messing with sodium or water (so that means continue to salt the **** out of everything like I normally do and drink 2+ gallons of water per day) except on show day where I just sip on water when thirsty and lower the salt to about 1/2 tsp. sea salt per meal.

5. All other supplements will be continued as usual in their usual fashion (Multi, Vitamin E, Vitamin D, Slin-Trol, Glutamine, Creatine, etc.)

6. As one can see, it's pretty much a straight cruise into the show- no crazy depletions, no crazy carb loads, no distilled water or diuretics, no pre-show burgers or pre-show day load up on fat or salt or more carbs (although I wish I could have that steak, baked potato, cheesecake, and wine!), no - nothing crazy at all...just a moderate stream of carbs and calories.

I am ready. :)

4/24/2010 - Sit On My Ass And Eat Carbs Day

Wow, carb loading is fun...and a bit challenging. It would be so much easier to just cram a large pizza down my throat or hit a sushi buffet, but potato after potato and bowls upon bowls of oatmeal and brown rice gets pretty filling quickly! It's still tasty and it beats depletion, but I mean...pizza...sushi...haha. :)

I woke up this morning to a startling 150.6 pounds. It was pretty early so I just went to the bathroom and back to bed but when I woke up and stepped on the scale once more I saw 149.4 pounds...and then 150.2 pounds...woah!

I e-mailed J on my Blackberry and he quickly responded with instructions to follow the 450g carb refeed instead of our planned Normal Refeed (200g carbs). Now if nothing else I've learned that with bodybuilding and life in general you've got to roll with the punches. Yes set up a plan but know and be comfortable with the fact that plans can change and in order to be successful you need to adapt and accept deviations to your initial plan. The body is a funny, tricky thing- it does things which may not make sense at times so it's even more important to change your plan of attack when it throws something like this at you. Today, J and I were ready.

So today I've pretty much been sitting around, watching DVDs, chatting with friends on Facebook and eating my meals. I've got 10 of them to eat and so far I have only made it through 5 of them so I gotta pick up my fork soon and get chomping. It's all delicious stuff though and the fact that I actually enjoy foods like sweet potato, oatmeal, chicken, etc. makes it much easier. It's just a lot of food...especially after dieting for so long, my stomach has shrunk.

While refeeding so far today though I've realized that my post-contest phase won't be bad at all. I was ready last week and I'm ahead of time here, so J and I have the luxury to ride it into the show. My body has time to recover from all the cardio and my calories and carbs have been increased. All of this is allowing me to lower my stress levels and let my system normalize a bit so I doubt my cravings will be strong at all post-show. What I crave is what I'm already eating now. The only 2 things I could really see myself eating are pizza and sushi as mentioned above. Before, I had wanted to go to this place called Fire and Ice where they grill up fresh meats, veggies, and things like umm...POTATOES but c'mon- I don't think I'll be craving potatoes after another coming week of refeeding like this.

In other news I got spray tanned today (just as a trial run) since I know the owner of a tanning chain in my area and he hooked me up. Leave it to me to screw up a spray tan though- when I turned around, I only turned to my side...I was supposed to turn ALL THE WAY around to get my backside...LMFAO. The girl had to reset it and they let me do it again for free. She told me to start backside first, then get the other side I missed the first time around haha.

That's about it. About to pop in I Am Legend and watch that while I eat a meal and let this spray tan set in. I'll be posing tonight, and posting those pictures up a bit later.

[jackedrabbit]

>>>PEAK WEEK GAME PLAN<<<

For tomorrow (4/23)

1. 60 min. AM LI cardio

2. Train ARMS

3. No PWO LI cardo

4. Normal Refeed Diet (200g carbs)

For Saturday (4/24)

1. REST - NO AM LI cardio, NO PM LI cardio, NO training, nothing- maybe some posing

2. Normal Refeed Diet (200g carbs)

PEAK WEEK - Sunday (4/25) - Saturday (5/1)

SUN - 60 AM LI / LEGS / No PWO LI / NORMAL REFEED (200g carbs)

MON - 60 AM LI / CHEST + TRI / No PWO LI / NORMAL REFEED (200g carbs)

TUE - 60 AM LI / BACK + BI / No PWO LI / NORMAL REFEED (200g carbs)

WED - 60 AM LI / SHOULDERS + ABS / No PWO LI / NORMAL REFEED (200g carbs)

3 DAYS OUT

THU - 60 AM LI / Pose / 450G CARB REFEED

FRI - 60 AM LI / Pose / EXTENDED REFEED (320g carbs)

SAT - REST / Pose / NORMAL (200g carbs) OR EXTENDED REFEED (320g carbs) (Play by ear)

SUN (SHOW DAY) - NORMAL REFEED (200g carbs), sip on water (don't chug), keep repeating meals as needed after pre-judging, eat whey + oats meal before stage for vascularity

Other Notes

1. Water or Coffee only beginning WED (4/28). NO Soda, Powerade Zero, etc.

2. No condiments other than SEA SALT beginning WED (4/28)

3. 500mg Vitamin C with every meal, beginning THU (4/29, 3 days out)

4. We are not messing with sodium or water (so that means continue to salt the **** out of everything like I normally do and drink 2+ gallons of water per day) except on show day where I just sip on water when thirsty and lower the salt to about 1/2 tsp. sea salt per meal.

5. All other supplements will be continued as usual in their usual fashion (Multi, Vitamin E, Vitamin D, Slin-Trol, Glutamine, Creatine, etc.)

6. As one can see, it's pretty much a straight cruise into the show- no crazy depletions, no crazy carb loads, no distilled water or diuretics, no pre-show burgers or pre-show day load up on fat or salt or more carbs (although I wish I could have that steak, baked potato, cheesecake, and wine!), no - nothing crazy at all...just a moderate stream of carbs and calories.

I am ready. :)

4/25/2010 - Quads, Hams, Calves

Woke up today to a morning weight of 153.6 pounds. J told me to scrap my morning cardio and run with the 450g refeed again and if I watered over during the day to do a short session of post-workout LI cardio.

I got 3 meals in me before hitting the gym around noon, where I got in and got out around 1 hour. The weight portion of the workout took me about 45 minutes and I was cramping up a bit, muscles twitching - so I elected to do 20 min. of PWO LI cardio, real easy stuff just walked at no incline on the treadmill at a 3.1 mph pace.

For my workout, I did:

Leg Extensions
Leg Curls
Seated Calf
Leg Press
Standing Calf
Hack Squats

^^ Done in the order listed above.

I supersetted the extensions and curls, using 50% of my extension poundages on the leg curls. All reps and sets were really slow and controlled. I felt every fiber contract, and I could SEE every fiber contracting...haha.

I decided to switch over to calves to give my quads and hams a break, then hit them all with leg presses, using 405-495 for sets of 8. Then calves again, higher reps with 135 pounds on the standing calf machine before finishing the workout off with hack squats, using 185-205 for sets of 8 reps.

Walked for a bit while reading the May 2010 issue of DETAILS and got some nice ideas for oxford shirt and silk knit tie pairings (no homo). Stretched for 10 minutes, went grocery shopping and home for my next meal.

Gonna spend the rest of my day cleaning the house because a good friend of mine is up for the week! She's coming up early for my show tomorrow evening to help me de-stress and keep me company. Great friends are hard to find. :)

[jackedrabbit]

7 DAYS OUT - PICTURE UPDATE

This first set was taken last night - after a day of NO ACTIVITY and eating 450g of carbs! My body seems to be soaking it all in. I will be updating tomorrow morning with another full set to see how I look after another day on the 450g carb refeed.

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040330647_18600803_3338-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040335637_18600803_3338-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040200907_18600803_3338912.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040295717_18600803_3338914.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040290727_18600803_3338914.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040215877_18600803_3338912.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040345617_18600803_3338915.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040225857_18600803_3338913.jpg

[jackedrabbit]

7 DAYS OUT - PICTURE UPDATE (Cont.)

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040250807_18600803_3338913.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040255797_18600803_3338913.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040280747_18600803_3338914.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/27019_568040285737_18600803_3338914.jpg

[DanTheManB]

look good man. what are your plans for OFFSEASON though? given it any thought?

[The Solution]

Over the last 2 years, not only have you changed your mind, but your physique has taken off, and now you are 1 week out dude. Wheelz are looking SICK.

[jackedrabbit]

look good man. what are your plans for OFFSEASON though? given it any thought?

After this I'm not gonna bodybuild anymore. I'm moving to Japan, getting fat and I'm gonna take up sumo-wrestling and Anime.

Seriously? J is going to keep me at or around 10% bf from now on and I'm going to pack on some serious lean mass post-show and throughout the summer, fall, and winter. I think I'll be able to pull off 185-190 LEAN by December or January 2011.


Over the last 2 years, not only have you changed your mind, but your physique has taken off, and now you are 1 week out dude. Wheelz are looking SICK.

Thanks man. I like to work hard.

[quest-x]

Been following this thread - you look great man! Your cut went extremely well.

[DanTheManB]

After this I'm not gonna bodybuild anymore. I'm moving to Japan, getting fat and I'm gonna take up sumo-wrestling and Anime.

Seriously? J is going to keep me at or around 10% bf from now on and I'm going to pack on some serious lean mass post-show and throughout the summer, fall, and winter. I think I'll be able to pull off 185-190 LEAN by December or January 2011.





LOL. Cool man. Sounds excellent. Was reading over your old posts on MD (came upon them thru various searches for terms) and you've changed big time. Love it!

[thepacman]

Really looking tight man. You have made some SERIOUS strides these past few weeks. Good luck!

[jackedrabbit]

LOL. Cool man. Sounds excellent. Was reading over your old posts on MD (came upon them thru various searches for terms) and you've changed big time. Love it!

Related to this, I have a funny post to make later on...stay tuned!

[jackedrabbit]

6 DAYS OUT - PICTURE UPDATE

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149162547_18600803_3339511.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149112647_18600803_3339510.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149152567_18600803_3339511.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149102667_18600803_3339510.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149142587_18600803_3339511.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149167537_18600803_3339511.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149172527_18600803_3339511.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149147577_18600803_3339511.jpg

[jackedrabbit]

6 DAYS OUT - PICTURE UPDATE (Cont.) & CLOSE UPS

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149132607_18600803_3339510.jpg

CLOSE UPS (To show more detail, especially my hams and glutes!)

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149197477_18600803_3339-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149192487_18600803_3339-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149187497_18600803_3339-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25138_568149182507_18600803_3339511.jpg

[jackedrabbit]

>>>PEAK WEEK GAME PLAN<<<

For tomorrow (4/23)

1. 60 min. AM LI cardio

2. Train ARMS

3. No PWO LI cardo

4. Normal Refeed Diet (200g carbs)

For Saturday (4/24)

1. REST - NO AM LI cardio, NO PM LI cardio, NO training, nothing- maybe some posing

2. Normal Refeed Diet (200g carbs)

PEAK WEEK - Sunday (4/25) - Saturday (5/1)

SUN - 60 AM LI / LEGS / No PWO LI / NORMAL REFEED (200g carbs)

MON - 60 AM LI / CHEST + TRI / No PWO LI / NORMAL REFEED (200g carbs)

TUE - 60 AM LI / BACK + BI / No PWO LI / NORMAL REFEED (200g carbs)

WED - 60 AM LI / SHOULDERS + ABS / No PWO LI / NORMAL REFEED (200g carbs)

3 DAYS OUT

THU - 60 AM LI / Pose / 450G CARB REFEED

FRI - 60 AM LI / Pose / EXTENDED REFEED (320g carbs)

SAT - REST / Pose / NORMAL (200g carbs) OR EXTENDED REFEED (320g carbs) (Play by ear)

SUN (SHOW DAY) - NORMAL REFEED (200g carbs), sip on water (don't chug), keep repeating meals as needed after pre-judging, eat whey + oats meal before stage for vascularity

Other Notes

1. Water or Coffee only beginning WED (4/28). NO Soda, Powerade Zero, etc.

2. No condiments other than SEA SALT beginning WED (4/28)

3. 500mg Vitamin C with every meal, beginning THU (4/29, 3 days out)

4. We are not messing with sodium or water (so that means continue to salt the **** out of everything like I normally do and drink 2+ gallons of water per day) except on show day where I just sip on water when thirsty and lower the salt to about 1/2 tsp. sea salt per meal.

5. All other supplements will be continued as usual in their usual fashion (Multi, Vitamin E, Vitamin D, Slin-Trol, Glutamine, Creatine, etc.)

6. As one can see, it's pretty much a straight cruise into the show- no crazy depletions, no crazy carb loads, no distilled water or diuretics, no pre-show burgers or pre-show day load up on fat or salt or more carbs (although I wish I could have that steak, baked potato, cheesecake, and wine!), no - nothing crazy at all...just a moderate stream of carbs and calories.

I am ready. :)

4/26/2010 - BACK & BICEPS (Decided to swap for Chest & Triceps which I will do tomorrow instead)

J and I talked last night and he told me that it's pretty damn cool that my body is reacting so well to 450g of carbs. We've been on this for a few days now without any negative reactions as my muscles continue to fill out and I look good. He did warn me though that it is how I look and how much I weigh in the morning that counts - we need to keep my weight under the cut off of 154.25 pounds for show day. My look/water isn't that much of a concern at this point, as I can always pull a lower carb diet for a day or two or do cardio to drop water if I'm holding any.

So last night, J told me that if my weight was 154 or above today to do 60 min. of AM LI. I was sort of expecting it to be higher, since I did look a TAD more watery last night before I went to bed. This morning I woke up to a weight of 155.2 pounds so off I went for my morning walk...lol. It's not something I dread...and I actually missed it. It's really nice and peaceful in the mornings and my blisters have healed, soreness dissipating and overall I'm just in a great place. Six days out now and I feel like 6 million bucks! :)

When I got home, I snapped the pics above as Meal 1 cooked in the kitchen. I'm 2 meals in now as I type this, and I'll be hitting the gym in a few hours (after another meal) for some back and biceps. I'll update with my workout when I get back. Oh and it's the 450g carb diet again today. :)

Oh, and I might go for another spray today after my workout and before I pick up my friend Scarlett from the bus station.

***EDIT***

Ok, so Scarlett is on my couch now half-passed out from 10 hours of traveling and as Hitch plays on my TV I'll quickly run through my workout from today before I gotta make my last meal and get to bed. I'm beat!

So here's what I did:

Lat Pulldown - 4 x 12
Weighed Pull Ups - 3 x 5 <supersetted with> Close Grip Lat Pulldown - 3 x 12
Smith Machine Shrug - 4 x 8-12
Cybex Low Row - 4 x 10
DB Curl - 4 x 8-10
Machine Curl - 3 x 12

Felt great, pumps were so tight and intense I had to stop every now and then for them to cool off a bit...the carbs were really at work today.

So that wraps up today. 5 days out tomorrow. :)

[scoobysnacks]

Jeff, how many coats you going to get on Saturday before the show? You arent even close to dark enough yet, just FYI.....I would go sat morning and sat evening and make them use #7 on their dye list.

[jackedrabbit]

Jeff, how many coats you going to get on Saturday before the show? You arent even close to dark enough yet, just FYI.....I would go sat morning and sat evening and make them use #7 on their dye list.

Are you serious???

LOL...how dark do I need to be???

I was gonna go again today, then again on Friday but that was it. We'll have to discuss!

[scoobysnacks]

Are you serious???

LOL...how dark do I need to be???

I was gonna go again today, then again on Friday but that was it. We'll have to discuss!

DARK, you can NEVER be to dark for a bodybuilding stage the lights will flood you out, ill send you a pick of the time I used a salon and how dark I made them get me one day out.

Ill send it via email gotta find it.

[jackedrabbit]

4/26/2010 -

Just updated my post earlier with what I did for back and biceps today.

The more interesting thing I have to tell you all is that I've been taking a TON of pictures so far this week and will continue to do so, to document this lifestyle. I have pictures of what I've been doing outside of the gym, my family and friends, my meals, etc. Just daily life stuff...it's pretty cool.

I'll post them all up later. Pictures are worth thousands of words! :)

Good night everyone!

[jackedrabbit]

>>>PEAK WEEK GAME PLAN<<<

For tomorrow (4/23)

1. 60 min. AM LI cardio

2. Train ARMS

3. No PWO LI cardo

4. Normal Refeed Diet (200g carbs)

For Saturday (4/24)

1. REST - NO AM LI cardio, NO PM LI cardio, NO training, nothing- maybe some posing

2. Normal Refeed Diet (200g carbs)

PEAK WEEK - Sunday (4/25) - Saturday (5/1)

SUN - 60 AM LI / LEGS / No PWO LI / NORMAL REFEED (200g carbs)

MON - 60 AM LI / CHEST + TRI / No PWO LI / NORMAL REFEED (200g carbs)

TUE - 60 AM LI / BACK + BI / No PWO LI / NORMAL REFEED (200g carbs)

WED - 60 AM LI / SHOULDERS + ABS / No PWO LI / NORMAL REFEED (200g carbs)

3 DAYS OUT

THU - 60 AM LI / Pose / 450G CARB REFEED

FRI - 60 AM LI / Pose / EXTENDED REFEED (320g carbs)

SAT - REST / Pose / NORMAL (200g carbs) OR EXTENDED REFEED (320g carbs) (Play by ear)

SUN (SHOW DAY) - NORMAL REFEED (200g carbs), sip on water (don't chug), keep repeating meals as needed after pre-judging, eat whey + oats meal before stage for vascularity

Other Notes

1. Water or Coffee only beginning WED (4/28). NO Soda, Powerade Zero, etc.

2. No condiments other than SEA SALT beginning WED (4/28)

3. 500mg Vitamin C with every meal, beginning THU (4/29, 3 days out)

4. We are not messing with sodium or water (so that means continue to salt the **** out of everything like I normally do and drink 2+ gallons of water per day) except on show day where I just sip on water when thirsty and lower the salt to about 1/2 tsp. sea salt per meal.

5. All other supplements will be continued as usual in their usual fashion (Multi, Vitamin E, Vitamin D, Slin-Trol, Glutamine, Creatine, etc.)

6. As one can see, it's pretty much a straight cruise into the show- no crazy depletions, no crazy carb loads, no distilled water or diuretics, no pre-show burgers or pre-show day load up on fat or salt or more carbs (although I wish I could have that steak, baked potato, cheesecake, and wine!), no - nothing crazy at all...just a moderate stream of carbs and calories.

I am ready. :)

4/27/2010 - CHEST & TRICEPS

I woke up to a morning weight of 155.4 pounds today, which is .2 pounds more than I weighed yesterday morning. J told me to use the EXTENDED REFEED (320g) for today and do the 60 min. of AM LI. As I had mentioned before, all we're doing now is guiding and cruising through these next few days, making sure that my weight hovers at or below 154-155. It's like landing an airplane...the flight is over, now we are just carefully guiding the body to the runway (stage).

I feel bad for bottling my friend Scarlett up in the house with me all day and she had mentioned going shopping and seeing a movie after we hit the gym together this afternoon, so I might get a little extra walking in. J told me to give him night weight around 8pm and that if it was too low we may add another carb-only meal into my daily totals to bring total carb count up to 360g for the day. We want to deplete me a tad today, just a tad...

So that's it for now. Just finished breakfast and I'm about to go get a much needed haircut. I'll probably get another meal in after that and hit the gym.

***EDIT***

Another awesome workout. Took a little nap while Scarlett did some work on her laptop and ended up getting 3 meals in me before hitting the iron. Here's what I did:

Flat Bench - 6 sets, 4-12 reps
Incline DB Bench - 3 sets, kept reps in a tight range of 7-8
Pec Deck (some ******* broke the cable machine I liked...grrrr...) - 3 sets, 12-15 reps
Skull Crusher - 3 sets, 8 reps each set
Tricep V-Bar Pressdown - 5 sets, 12-15 reps

I haven't used the barbell bench press in a LONG TIME, so it felt a little off when I first warmed up but once I got going I was surprised at how strong I still am. I use my Big Three - Bench, Squat and Deadlift as strength markers and switch/swap exercises around here and there, but tracking of The Big Three Lifts is my "gym barometer". Anyway, I started bench off with 135 x 15 and just added 20 pounds each time. I pyramided up to 195 for 4-6 reps and then back down: 175, 155, then 135. Moving onto incline db bench, I used the 65-pound dumbbells and got 3 x 7-8 pretty easily. Nice and slow with a good stretch. I had really wanted to do my cable crossover and push up superset thing, but when I walked over to my beloved cables I found them in ruins! They had been snapped and lay there lifeless, so I said a quick blessing and moved over to the pec deck, banging out a few pump-inducing sets with 120, then 130 and 140 pounds. My friend Scarlett watched on and after my last set inquired if I had ever seen the "Bodies" exhibit at a museum. I replied that I had not to which she responded, "You should be part of that exhibit. I can see every damn fiber in your chest!". :) Wrapped the workout up with skulls, using 75 pounds for each set of 8 and then repped out with 100-130 pounds for the pressdowns.

After we both stretched and Scarlett foam rolled for her back and hams, she took some GREAT pictures for me under the bright basketball court lights at my gym. So here are some official 5 DAYS OUT posing pictures from this afternoon. Hot off the press!

[jackedrabbit]

5 DAYS OUT - PICTURE UPDATE

- Posed under brighter basketball court lights at the gym after my chest and triceps workout and had my best friend Scarlett take pictures for me. She's one cool chick.

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274770827_18600803_3340018.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274820727_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274755857_18600803_3340018.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274825717_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25348_568276562237_18600803_3340030.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274835697_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/25348_568276567227_18600803_3340030.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274725917_18600803_3340017.jpg

[jackedrabbit]

5 DAYS OUT - PICTURE UPDATE (Cont.)

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274790787_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274795777_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274810747_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274800767_18600803_3340019.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274860647_18600803_3340020.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274845677_18600803_3340020.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/28820_568274850667_18600803_3340020.jpg

[jackedrabbit]

>>>PEAK WEEK GAME PLAN<<<

For tomorrow (4/23)

1. 60 min. AM LI cardio

2. Train ARMS

3. No PWO LI cardo

4. Normal Refeed Diet (200g carbs)

For Saturday (4/24)

1. REST - NO AM LI cardio, NO PM LI cardio, NO training, nothing- maybe some posing

2. Normal Refeed Diet (200g carbs)

PEAK WEEK - Sunday (4/25) - Saturday (5/1)

SUN - 60 AM LI / LEGS / No PWO LI / NORMAL REFEED (200g carbs)

MON - 60 AM LI / CHEST + TRI / No PWO LI / NORMAL REFEED (200g carbs)

TUE - 60 AM LI / BACK + BI / No PWO LI / NORMAL REFEED (200g carbs)

WED - 60 AM LI / SHOULDERS + ABS / No PWO LI / NORMAL REFEED (200g carbs)

3 DAYS OUT

THU - 60 AM LI / Pose / 450G CARB REFEED

FRI - 60 AM LI / Pose / EXTENDED REFEED (320g carbs)

SAT - REST / Pose / NORMAL (200g carbs) OR EXTENDED REFEED (320g carbs) (Play by ear)

SUN (SHOW DAY) - NORMAL REFEED (200g carbs), sip on water (don't chug), keep repeating meals as needed after pre-judging, eat whey + oats meal before stage for vascularity

Other Notes

1. Water or Coffee only beginning WED (4/28). NO Soda, Powerade Zero, etc.

2. No condiments other than SEA SALT beginning WED (4/28)

3. 500mg Vitamin C with every meal, beginning THU (4/29, 3 days out)

4. We are not messing with sodium or water (so that means continue to salt the **** out of everything like I normally do and drink 2+ gallons of water per day) except on show day where I just sip on water when thirsty and lower the salt to about 1/2 tsp. sea salt per meal.

5. All other supplements will be continued as usual in their usual fashion (Multi, Vitamin E, Vitamin D, Slin-Trol, Glutamine, Creatine, etc.)

6. As one can see, it's pretty much a straight cruise into the show- no crazy depletions, no crazy carb loads, no distilled water or diuretics, no pre-show burgers or pre-show day load up on fat or salt or more carbs (although I wish I could have that steak, baked potato, cheesecake, and wine!), no - nothing crazy at all...just a moderate stream of carbs and calories.

I am ready. :)

4/28/2010 - SHOULDERS & ABS, 4 DAYS OUT PICTURE UPDATE (AM PICS)

Woke up today with a morning weight of 159.6 pounds. My weight has been on the rise lately, and while this worries me a bit J assured me that we are OK. The carbs have finally gone to work in my body and I'm filling/filled out. From here he told me, we'll need to deplete a little bit before carbing up once more for the show.

I'll be training my shoulders and abs this afternoon. I just finished Meal 1 after doing my 60 min. of AM LI cardio. J told me to do 30 min. of PWO LI cardio today too. Nothing is set in stone - a plan is a plan, but there has to be room for adjustments.

Diet for today will be the NORMAL REFEED (200g carbs). We are dropping the condiments and diet drinks as planned.

I took pictures this morning right after cardio. Here they are below:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1681.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1664.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1661.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1676.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1669.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1677.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1665.jpg

[jackedrabbit]

4 DAYS OUT - PICTURE UPDATE (AM PICS) (Cont.)

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1678.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1674.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1675.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1679.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1672.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1673.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_1680.jpg

[jackedrabbit]

4/29/2010 (3 DAYS OUT) - GENERAL UPDATE & GAME PLAN

Summary - 4/28 & 4/29

4/28 ... :(

Yesterday I trained shoulders and abs and I was dragging. Jason dropped my carbs down to 200g for the day and while at first I didn't think it would be bad, I was soon feeling it. This was a tough workout to get through, and I did it...but then, the day only got worse. After the gym I was hungry, tired, cold, and irritable. I ate right through my meals and only had 1 left by about 8pm...I WAS SO HUNGRY. My friend Scarlett tried to distract me by taking me out to see "Date Night" but I was so irritated that I found the movie annoying and forced us to leave not even half-way through. I didn't have enough energy to drive, so Scarlett drove us back to my place where I had my last meal. But, for some reason I was craving something, anything. I pestered Jason about eating pickles and lettuce, read thread after thread on this forum about post-contest eating, and I was generally off of my damn rocker. It was prep at its worst moment - I had hit rock bottom, a low so low I had no idea where it came from or when it would go away. And here's the climax - I ended up cheating...yes, a little slip in the form of eating an ENTIRE JAR OF WALDEN FARMS CHOCOLATE DIP (and several large spoonfuls of Walden Farms Raspberry Jam)...LOL. That chocolate dip was SO damn good. I had put it in the back of my fridge where it was colder and it seriously tasted like ice cream! But after I finished, I was disgusted with myself and finally was able to crawl into bed and knocked out...

4/29 ... :) :) :)

Today was a much better day. I woke up to a morning weight of 152.0 pounds and looked the driest I have been so far in this entire prep. I felt much better mentally but physically I knew I was depleted- Jason's strategy had worked. During the night I probably went to the bathroom to urinate about 5-6 times. By the 6th time around 5am I could see in the dim bathroom light that I had dropped a TON of water and I knew that my morning weight would be much lower than my previous morning shockingly high 159.6 pounds which had necessitated our quick and semi-drastic change in carb intake. Going back down to the NORMAL REFEED (200g carbs) and the removal of diet drinks and condiments (well, for the most part because I did eat an entire freaking jar of Walden Farms Chocolate Dip right before bed!) helped a bit I guess.

I completed 90 minutes of AM LI (I was only supposed to do 60 minutes, but I was anticipating another assigned 30 minutes post-workout so I decided to do it all in a single shot when I had the motivation) and ate the 450G CARB REFEED for the day.

I usually go to the gym around noon but I decided to see what would happen if I waited longer. I was able to get 5 meals in my system and OH MY GOD - the carbs finally kicked by 3 - 4pm and I became a new person.

My friend Scarlett observed that it was night vs. day, Dr. Jekyll and Mr. Hyde. I was myself again, and off to the gym I went for the most mind-blowing, pump-crazed, vein and fiber raising bicep and tricep workout ever! My enthusiasm and strength were through the roof and I came very close to off-season poundages on several of my bicep movements! I was shocked! It was definitely the carbs but also knowing that this was the last workout of my prep that made me go nuts. I trained like I wanted to win. I trained like I had already won. I did an extra 20 min. of PWO LI (walking on the treadmill at Incline = 5 / Speed = 3.0) and walked proudly out of that gym into the late afternoon sun, and into the grocery store next door to pick up some PAM, honey, and bubblegum for SHOW DAY!

The Next Few Days

J and I game planned today so here is what we did for today and what we will be doing for tomorrow (4/30) and Saturday (5/1):

Today - 450G CARB REFEED

4/30 - 320G CARB REFEED

5/1 - 200G CARB REFEED

5/2 - 320G CARB REFEED (Additional 2-3 meals packed...eating when hungry as necessary throughout day of the show)

And, instead of typing it all out (Scarlett wants to watch "Meet Me in St. Louis" tonight) I'll just post pictures up of my notes. :)

http://i266.photobucket.com/albums/ii271/jackedrabbit/31530_568448856957_18600803_3340410.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/31530_568448861947_18600803_3340410.jpg

[ronin_ts]

Walden Farms is probably a precontest dieters best friend :)

[jackedrabbit]

The f*ck? What happened to my pictures? I just noticed that photobucket removed some them because they violated the "terms of usage"?

Huh? I'm confused and annoyed! No idea what violated anything nor why only some are missing and others (of the same type, same pose) are not?

Can anyone more versed on this help me out here? Those bastards are ruining my journal! Grrr... :(

[jackedrabbit]

Walden Farms is probably a precontest dieters best friend :)

LOL...yeah, it could have been worse. If a jar of Walden was my only slip up this whole prep, I'll take that hit. It's a pretty embarrassing one!

[jackedrabbit]

4/30/2010 - Random list of what I'd like to eat the day after!

It's a few past midnight here, and as I'm getting ready for bed (feeling pretty worn out now) I just thought I'd make a quick post while I still have some fresh ideas in mind about what I want to eat the day after my show! This is more so for my own purposes, ya gotta write a good idea or ideas in this case down when they first spring to mind!

I won't be doing any cheating after the show - only looking forward to a shower and bed.

The following Monday I was thinking:

Breakfast
hard boiled eggs or poached egg whites
2 raisin or blueberry bagels with light cream cheese + REAL grape jelly
big platter of fresh fruits (canteloupe, green mellon, kiwi, strawberries, blueberries, etc.)
black coffee

Snack
Some type of protein bar...I really like PureProtein, maybe the Chocolate Chip or the brownie one?
apple or orange (I miss fresh fruit SO MUCH)

Lunch/Mid-Afternoon
Large turkey sub (extra turkey, toasted) with lettuce, tomato, onion, olives, hot peppers and salt + pepper + olive oil + vinegar...maybe some provolone cheese
Diet Cokes

Dinner
Sushi @ my parents' place!!!!!

Platter of sashimi (salmon, tuna, tilapia, white tuna, eel, quail egg, squid, octopus, etc.)
Several of my favorite Maki Rolls - Catipillar, Rainbow, Cherry Blossom, Tiger Eye, Mermaid, Lobster Avocado, and our namesake Mikaku Special.
Red bean ice-cream...or Ben & Jerry's Chunky Monkey?

Late Night
An entire bag of Trader Joe's baked cheese popcorn puffs...or I think it's called "Pirate's Booty"...lol.
Maybe a 6-pack of Hansen's Diet Black Cherry soda...that **** is so good.

Yeah, all of that sounds pretty damn awesome right now...I seriously cannot wait!!!!! :)

[jackedrabbit]

4/30/2010 - AM LI CARDIO, POSING PRACTICE, REST

Morning weight is under control and I saw 155.0 pounds this morning after yesterday's 450G CARB REFEED. I looked tight and dry and felt great. All systems are GO.

Completed my last 60 min. AM LI cardio session of this prep, smiled, stretched and cooked up Meal 1 off of the EXTENDED REFEED (320g carbs) which I am following today.

Not much more to report except that I went in for a tan and then yet another coat of spray tan this morning. I think that's gonna be it for me and that tanning salon. Gonna give Pro Tan or JanTana a shot tomorrow morning or night and just let several layers of application carry me the rest of the way. Cheaper...lol.

Posed for a bit, trying to nail down a "pivoting" movement where I stay on 1 foot and turn slowly as if I'm on a turntable...

Heading out soon for a dinner & coffee date - brought my food obviously but J said I'd be OK ordering a small plain salad and some sparkling water. Good stuff, not to mention a cute girl so I don't want to pass her up, even if I'm 2 DAYS OUT!!!!! :)

[jackedrabbit]

5/1/2010 (1 DAY OUT) - POSING PRACTICE, REST

Morning weight today was 151.4 pounds so J told me to roll with the 320G CARB REFEED. I walked for maybe an extra 20 minutes in total on my date last night (which went very well, I might add) so it dented morning weight a bit. I felt full though, and looked good so no harm and no foul - the 320g diet has been doing its job today.

I stepped on the scale moments ago and it read 159.8 pounds, and with salt being cut in another 15 minutes and water being limited to sips, I should be right on the money (below 154 pounds) tomorrow morning when I wake up. If not, I'll just hold off on Meal 1 until after 10am weigh-ins.

Most of my day has been spent relaxing - watched movies, smoked cigars, chatted online and over the phone with friends. Practiced my poses, my routine, and I'm about to shave down and have a buddy of mine come over and help get my back with a few coats of JanTana. Tomorrow morning I'll have my dad re-apply and possibly get sprayed before pre-judging at the show.

Tomorrow I can add salt back in, but water will still be limited to sips to prevent any spilling. No real measurement of the water, just minimal.

So that's it...4-5 months have passed and tomorrow I'm about to step on stage to compete as a Lightweight in the Novice and Open, at the 2010 NPC Jay Cutler Classic!

Thanks for following everyone. I might update again tonight with pictures or not, I don't know. I need to do a lot of things (pack, cook, prepare, etc.) but hey, wish me luck guys and I'll do my best to represent you all, Bodybuilding.com, and my awesome coach - Jason Theobald of Natty Nutrition.

[DanTheManB]

have fun brah!

[Adrenaline690]

hey bro.. haven't talked to you in a bit.. followed your prep though

you've come a long way, especially from just last year and bout to hit your first show which is awesome.. I am competing in my first next fall and I absolutely cannot wait

looking forward to some updates!

[bizzlewood]

any updates?

[scoobysnacks]

any updates?

Im sure he will but he has a big day planned with friends and family.

Jeff was second in the Novice Lightweight and third in the lightweight open. I think he is happy for his first show. His conditioning was commented on by the judges and comeptitors and thats all you can really do. This was a qualifier and some of the other guys in the open were in their thirties and more seasoned, just thicker, jeff thought they might be national level guys looking for their qualification. But, either way he did very well and from all reports sounds to have had a blast doing it, and thats all that matters.

Ss

[Cape1]

Im sure he will but he has a big day planned with friends and family.

Jeff was second in the Novice Lightweight and third in the lightweight open. I think he is happy for his first show. His conditioning was commented on by the judges and comeptitors and thats all you can really do. This was a qualifier and some of the other guys in the open were in their thirties and more seasoned, just thicker, jeff thought they might be national level guys looking for their qualification. But, either way he did very well and from all reports sounds to have had a blast doing it, and thats all that matters.

Ss

Ss,

Great work coaching Jeff's prep!

-Steve

[flex 2006]

Congrats Jeff!!