j. ViLLA: GO HARD! (OBF Contest Log)

[j. ViLLA]

This is my 1st log on bb.com.
Just a quick background on me...I got into weightlifting/nutrition June 2008; 6 months after my left knee surgery and having gotten into the WORST shape of my life.
http://bodyspace.bodybuilding.com/img/user_images/growable/2008/07/06/15570952/progresspic/1516092.jpghttp://bodyspace.bodybuilding.com/img/user_images/growable/2008/07/06/15570952/progresspic/1516102.jpg
In a little over 3 months, I had a successful transformation thru proper nutrition and training...
http://bodyspace.bodybuilding.com/img/user_images/growable/2008/10/19/15570952/progresspic/2075832.jpghttp://bodyspace.bodybuilding.com/img/user_images/growable/2008/10/19/15570952/progresspic/2075852.jpg
...and won my 1st and only transformation contest on bb.com!!!
http://forum.bodybuilding.com/showthread.php?t=112803701

I started bulking for 3 months, and ended up injuring my neck and trap, then injured my right knee and needed a 2nd operation. This time more serious; Had the surgery March 24, 2009 and to this day, I'm still in Physical Therapy and am not 100% with my knee. I wasn't able to start weightlifting again until August 2009 and was finally able to do CARDIO lasting longer than 15 minutes Jan 2010.

So I've been Cutting since Jan 4, 2010 and the OBF Contest is motivating me to GO HARD these next 4 months. Here are my OFFICIAL "Before" pics.
http://farm5.static.flickr.com/4010/4418697777_5aedb022e1.jpghttp://farm3.static.flickr.com/2684/4418700225_c094f4e992.jpghttp://farm5.static.flickr.com/4029/4419465230_94ab851683.jpghttp://farm3.static.flickr.com/2677/4419467704_ce8c56b4c8.jpg

I'll be logging my diet as well as more workouts. I train from 1120am to 1230 pm every weekday (my lunch time during work) and weekends vary.
I started TRI-PHASE TRAINING (12 week program) on Jan 4th, so I'm currently on Phase 3 Week 10 of the program, which focuses on FREQUENCY (full body workout 3 times a week).

[j. ViLLA]

Today was an off day from the Full body routine I'm on (3 day split), so the in between days I started working my abs.

Ab circuit focusing on upper and lower abs. 4 exercises non stop. 2 minute rest. Repeat. 5 sets today.

-Hanging Leg Raise x 10-12 reps
-Cable Crunch x 12 reps (140 lbs)
-*not sure what this exercise is called so I'll describe it. I attached those navy rope straps thing to the ceiling so handles are 1 foot from the ground. Put my feet inside the handles and lift my body up on a bench (up pushup position). Then i bring my knee up to my chest, curling my lower back.* x 10-12 reps
-Swiss Ball Crunch w/ 65 lbs. DB x 12

After 5 sets, I did 30 minutes of cardio maintaining my HR at 157-164.

[j. ViLLA]

0640- Bowl of Cheerios w/ Vanilla Soy Milk. 24g Protein Shake. Animal Pak.

0930- Double Fiber Whole Wheat Sandwich (turkey, avocado, romaine lettuce, swiss cheese).

1030- Jack3d; Pre-Workout

1240- Banana, Baked Chicken with orange sauce and broccoli/onions.

1530- Fiber One Bar.

1830- Romaine/Cucumber salad. Bulgogi (steak) with Onions.

2200- 24g Casein Protein Shake.

[j. ViLLA]

1030-Jack3d Pre-Workout

1120- Workout

90 Second Rest Between Sets

Deadlifts
135 x 10
225 x 9
225 x 9

Lying Leg Curls
70 x 10
70 x 10
70 x 9

Standing Calf Raise
240 x 10
240 x 9
240 x 9

Incline BB Press
135 x 10
135 x 10
185 x 10
185 x 9

Weighted Chin-ups
+25 x 10
+25 x 10

Leaning One Arm DB Lateral Raise
25 x 10 (each arm)
25 x 10 (each arm)

DB Alternating Shrugs
115 x 8
115 x 7

Decline Skull Crushers
70 x 10
70 x 10

DB Curl
30 x 10
30 x 10

CARDIO Post Workout: Stationary Bike
25 minutes @ 150ish Heart Rate

Torrent (3 scoops) Post Workout Drink

[wada]

Will be following! bad azz to see you step it up for this competition...its gonna be fun!! so many competitors...gives us more drive!
Good luck man...I see you having bugolgi..hmmmmmmmm
Watch the fiber one bar...lotta sugars =)..my fav protein bar is "carb rite" by universal...try it out..tastes good too..

[j. ViLLA]

Will be following! bad azz to see you step it up for this competition...its gonna be fun!! so many competitors...gives us more drive!
Good luck man...I see you having bugolgi..hmmmmmmmm
Watch the fiber one bar...lotta sugars =)..my fav protein bar is "carb rite" by universal...try it out..tastes good too..

Good point on the fiber one bar...and the bugolgi....my wife is my chef so i can't really argue with her.

[ossumday1]

Good luck man. How do you like the Alternating Lateral Shrugs? Have you seen a noticeable difference doing them alternating as opposed to doing them at the same time?

[j. ViLLA]

Good luck man. How do you like the Alternating Lateral Shrugs? Have you seen a noticeable difference doing them alternating as opposed to doing them at the same time?

I noticed when doing them (heavy) i can do them slow tempo going up and down and holding it at the top for a few seconds. My grip has definitely improved as well, having to hold the weights for a longer time.

I noticed when i used to do shrugs at the same time, when i shrugged up, my head would dip down as well and i wasn't shrugging as high as i do when alternating.

[ossumday1]

I noticed when doing them (heavy) i can do them slow tempo going up and down and holding it at the top for a few seconds. My grip has definitely improved as well, having to hold the weights for a longer time.

I noticed when i used to do shrugs at the same time, when i shrugged up, my head would dip down as well and i wasn't shrugging as high as i do when alternating.

Good point on the second part I've noticed that before myself...I'll have to look into these. Any kind of forearm size development you've noticed that's better with this lift?

[j. ViLLA]

Good point on the second part I've noticed that before myself...I'll have to look into these. Any kind of forearm size development you've noticed that's better with this lift?

Well the last time I measured my forearms was Nov 2009 and it was 11.9 inches. I just measured them now and its 12.3 inches!!! I remember around December, i stopped using straps and switched to chalk. I do ZERO isolated forearm workouts, so i think just the whole switching to chalk has made a big difference for me.

I used to use straps to do alternating shrugs on 85 lb. DB's. Now i'm gripping 115s bare hand.

[j. ViLLA]

Please critique my diet. I'm always looking to improve. I've already read this afternoon that the way I had my breakfast was bad (high insulin spike)

0640- 1 cup of Oats. 24g Protein Shake

0840- Fiber One Bar

1000- Whole Wheat Sandwich; chicken, swiss cheese, cucumbers, romaine lettuce.

1300- 3 scoops of Universal Torrent

1415- Cucumber salad. Bulgogi (lean steak marinated) w/ onions.

1645- Banana

2000- Salad. Stuffed salmon (crabs, shrimp, lobster)

2245- 24g Casein Protein.

@wada, I just ordered 96 Carb Rite Diet bars. I actually remember eating them when i first got into bodybuilding back in 2008. They were great!

[ossumday1]

Well the last time I measured my forearms was Nov 2009 and it was 11.9 inches. I just measured them now and its 12.3 inches!!! I remember around December, i stopped using straps and switched to chalk. I do ZERO isolated forearm workouts, so i think just the whole switching to chalk has made a big difference for me.

I used to use straps to do alternating shrugs on 85 lb. DB's. Now i'm gripping 115s bare hand.

Nice that's a pretty substantial difference in forearm size for just a few months!

[j. ViLLA]

Obliques

4 exercises non stop to complete 1 set. 2 mins rest. repeat for 4 sets.

-Decline Oblique Crunch x 8 (each side)
-Side Oblique twist machine thing, 10 x 60lbs (each side)
-handing side leg raises (10 x each side)
-Dumbell Side Bends 50 lbs x 10 (each side)

Cardio: Elliptical x 30 mins @ 157ish Heart Rate.

[j. ViLLA]

*Feeling pretty burned out from all this hard work doing Tri-Phase Training. I'm at the end of Week 10 of the 12 weeks, and I remember last week I was shutting down. I regret working out today......

0630- 1 cup Oats. Handful of jumbo cashews. 24 g Protein Shake.

0900- Whole wheat english muffin, 3 egg whites, 1 yolk, turkey, swiss cheese.

1000- Fiber One Bar.

1245- Universal Torrent (3 scoops)

1350- 1.5 Stuffed Salmon (with crab/shrimp). Cucumber/Romaine Salad.

1615- Banana.

1700- 6 inch Whole wheat Sweet Onion Chicken Teriyaki w/ lettuce, tomato, cucumber, banana pepper.

1930- Cucumber/Romaine salad. Baked Chicken breast topped with honey/milk.

2200- 24 g Casein Shake.

[cawiau]

I am in and cool tats!

I remember when you one the comp in the lost fat section!

[carbonmade78]

Awesome tats man. My boyfriend's looking to get tatted in the same spot(s). :)

Great transformation in the last contest! Good luck in this one. :D

[j. ViLLA]

I am in and cool tats!

I remember when you one the comp in the lost fat section!


Awesome tats man. My boyfriend's looking to get tatted in the same spot(s). :)

Great transformation in the last contest! Good luck in this one. :D

Thanks!!! I'm actually getting more work done on March 20 to finish that peice on my right side.

It's going to leave me out of the gym for 2-3 weeks; I seem to have sensitive skin to if i sweat at all during the healing process, i get all these red bumps all over that become very irritating.

[j. ViLLA]

Great Workout today! Despite feeling burnt out yesterday, i entered the gym highly motivated, focused, and got some great pumps. BTW... i took Jack3d 45 minutes prior to heading to the gym.

The Workout
Every excercise was 2 sets x 12 reps. 30 seconds between each set.

Quad
Leg Press (feet less than shoulder with apart, middle of plate) x 300 lbs.

Ham
Lying Leg Curl x 70 lbs.

Calf
Seated Calf Raise x 135 lbs.

Chest
Decline Press x 155 lbs.

Back
Seated Cable Row x 140 lbs.

Delt
Leaning Cable Lateral (single arm) x 25 lbs.

Trap
Low-Pulley High Row (single arm) x 50 lbs.

Tris
Tricep Pressdown x 110 lbs.

Bis
Cable Curl x 100 lbs.

CARDIO!!!
Stationary Bike x 35 minutes @ 150ish Heart Rate

[wada]

Please critique my diet. I'm always looking to improve. I've already read this afternoon that the way I had my breakfast was bad (high insulin spike)

0640- 1 cup of Oats. 24g Protein Shake

0840- Fiber One Bar

1000- Whole Wheat Sandwich; chicken, swiss cheese, cucumbers, romaine lettuce.

1300- 3 scoops of Universal Torrent

1415- Cucumber salad. Bulgogi (lean steak marinated) w/ onions.

1645- Banana

2000- Salad. Stuffed salmon (crabs, shrimp, lobster)

2245- 24g Casein Protein.

@wada, I just ordered 96 Carb Rite Diet bars. I actually remember eating them when i first got into bodybuilding back in 2008. They were great!

Nice!! I lovem...just gotta ration them 1 per day..lol cuz they carry 200 cals per each...but they are a great snacker!

[j. ViLLA]

Yesterday's workout was a little sloppy and less motivating to do. I had to stand watch (military) and lost an hour of sleep due to day light savings. I also am strict on doing timed rests, and there was too many distractions at the gym yesterday with people talking to me.

Yesterday i was just working on muscles that i wanted to get extra work on.

Rack Pulls
135 x 10
225 x 10
315 x 8
365 x 8
405 x 7 (w/ straps)

Weighted Pull-ups
+45 lbs to fail
+25 lbs to fail
Bodyweight to fail

Bent Over Dumbbell Lateral Raise
25 x 10
25 x 10
25 x 8

Bent Over Cable Lateral Raise
35 x 10
35 x 10
35 x 10

CARDIO
Eliptical 30 Mins @ 150ish Heart Rate

[j. ViLLA]

Felt absolutely GREAT after my workout but also exhausted. Hitting a new PR on the Bench was unexpected; my weight lifting buddy talked me into trying 275 when i actually decreased the weight to 225 on my last set. The first rep I dont really count though cuz he thought i was only doing a negative and he got scared cuz he was trying to pull all the weight up, but i was exploding up! He didn't touch the last two reps and i was able to push the weight! Pretty stoked, and closer to my 315 goal!



1030-Jack3d Pre-Workout

1120- Workout

2 Min Rest Between Sets

Leg Press
200 x 30
200 x 20
200 x 20

Lying Leg Curls
80 x 10
100 x 6

Standing Calf Raise
280 x 6
280 x 6

Flat BB Bench Press
135 x 10
135 x 8
235 x 5
275 x 2 (NEW PR)

Bent Over BB Row
175 x 8
175 x 8

Leaning One Arm DB Lateral Raise
30 x 10 (each arm)
30 x 10 (each arm)

Barbell Shrugs
225 x 10
225 x 10

Close Grip Bench
205 x 8
205 x 6

DB Curl
35 x 6
40 x 6

CARDIO Post Workout: Stationary Bike
30 minutes @ 150ish Heart Rate

Torrent (3 scoops) Post Workout Drink[/QUOTE]

[hardy the body]

What casein powder do you like to use?

[j. ViLLA]

What casein powder do you like to use?

Optimum Nutrition's Gold Standard: Cookies And Cream flavor, with water. It's delish! Wifey made a frozen smoothie outta it with milk and it was ridiculously good.

[j. ViLLA]

So i haven't been posting for a few days my workouts and nutrition. Never really did a e-log before and I'm assumings its just boring numbers.

I'm in the FINAL week of Tri-Phase Training and will be taking 1-2 weeks off. Also getting more ink work done this Saturday! Ah Yeh!

I'm studying up on MAX OT. Anybody thats following hear or try this method out? I'm strongly considering this new program to start in April.

[cawiau]

Never tried MAX-OT but it seems alot of people got some pretty good results from it.

Post some pics of the added tats bro when you get a chance!

[j. ViLLA]

Last night at 730pm i had picked up some Mongolian Beef and shrimp fried rice from the chinese resturant downstairs. Gave me two full quartz full of food. I lost track b/c i was eating so fast, that I ended up eating ALL of it. Extra cardio today....

[j. ViLLA]

Just got done with a 6 hour tattoo session. Chest, arm, shoulder blade.....gonna take 2 weeks off from the gym. Gotta stay true to my diet to keep up with everyone!

[j. ViLLA]

It's been awhile since I've updated. Went thru a tattoo session On March 20th and again on March 22nd. The last time I worked out was on the 20th ( just abs and cardio ).

Today, I hit the gym for the first time in awhile. Thought I was gonna be a lot weaker, but it went great!

Two weeks ago, i had benched 275 x 2 + 1 negative and today's schedule was chest. NEW ROUTINE begins today WOOHOO!! Hella excited to be back in the gym!

I'm also trying to incorporate a new way of warming up. MAX OT style!

BENCH PRESS
95 x 10 (w/u)
115 x 12 (w/u)
185 x 3 (w/u)
205 x 1 (w/u)

225 x 6
225 x 6

Incline Barbell Press
185 x 6
205 x 6

Decline Barbell Press
225 x 6
245 x 4 (****ty, got a lot of help, and didn't feel right at all the whole set)
230 x 4 (busted my ass getting these 4; not comfortable doing decline press)

Cable Crossover (Pec Deck style)
65 x 6
65 x 5; 60 x 1


GLAD I'M BACK IN THE GYM!!!!

**No cardio all week though :( Still healing on my tattoo; I have such sensitive skin that if i sweat too much, it gets extremely irritated. Hopefully I can start back up again next week. I ate very bad during the 10 days that I was off from working out.

[cawiau]

Pics of the finished tattoo bro and hope the healing process goes well!

[j. ViLLA]

Pics of the finished tattoo bro and hope the healing process goes well!

its another week and a half or so from being fully healed. The shading hasn't turned grey yet. Can't wait! The itching is so torturing!

[wada]

YO sup man...Max OT is an awesome program/foundation to build on. I started w/ maxot back in college about 9 years ago...lol long time
I still stick to the basic principles of max ot but modify stuff to suit what works for me.
Its a SOLID program..good luck man..keep at it.

[MsTropix]

REPPED and Rated your thread. Good job.