Central Midwest Prep

[musclemass22]

Getting down to the last 6-8 weeks of my prep and could use some extra motivation, knowledge, advice, etc. I was thinking a log might help. Prepping for the Southern States Classic in MO and then the Central Midwest Championships in Des Moines. I have to run to work but will try to attach a few pics from the other day. I will follow up with my diet info and all the other good stuff--Brian

[jackedrabbit]

Getting down to the last 6-8 weeks of my prep and could use some extra motivation, knowledge, advice, etc. I was thinking a log might help. Prepping for the Southern States Classic in MO and then the Central Midwest Championships in Des Moines. I have to run to work but will try to attach a few pics from the other day. I will follow up with my diet info and all the other good stuff--Brian

Holy crap...you are 6-8 weeks away from your show????? God damn!!!!!!! You look like you could step on stage now.

[J_Bo]

Awesome Man! I'm doing the central midwest as well! You're conditioning is amazing at this far out! :eek:

[RichKnapp]

I'll be lurking. :)

[musclemass22]

Thanks guys. J-BO....I have been lurking around in your thread every now and then but I did not know you were competing in Des Moines. I will be sure to introduce myself. Although, once you get some tan on your white arse, you may be a little harder to find, lol! You are a big SOB though!

The problem, and the reason for starting the log, is that I have gotten to this point a few times before. I am lean but I am looking for that crazy leanness/vascularity. My legs have separated better than before but no veinage!

My diet right now consists of 1850-2100 cals/p/day. I am typically going 50/20/30 for a day and then 50/30/20. Sometimes I may go 2-3 days on the low side of carbs(120g's) which would usually occur when training smaller muscle groups. I tried a small refeed yesterday, staying at about 2,000 cals, and ate 190g carbs to see how I reacted. Not a lot of visible changes but will weigh later at the gym today. Can someone give me a more organized carb rotation, as far as percentages. I just kind of wing it and that is probably why I have never been able to get shredded. I am weighing in at a whopping 170lbs right now(lol) at about 5'8 ish. Anyways, I will try to keep you guys updated through the remainder of prep and feel free to give any advice or suggestions. Thanks--Brian

[bwelch1985]

If you've got a little bit of extra cash lying around I highly recommend you get w/ a coach for the last 6 weeks. With an experienced coach you will undoubtedly reach a whole new level of conditioning...and LEARN for yourself what it takes to reach that level.

There are some great coaches around these boards that bring their clients in shredded time after time. To name a few: Layne Norton, Tommy Jeffers, 3DMJ (Alberto Nunez, Eric Helms, Brad Loomis, Jeff Alberts), and Jason Theobald.

Just something to consider.:)

[jackedrabbit]

If you've got a little bit of extra cash lying around I highly recommend you get w/ a coach for the last 6 weeks. With an experienced coach you will undoubtedly reach a whole new level of conditioning...and LEARN for yourself what it takes to reach that level.

There are some great coaches around these boards that bring their clients in shredded time after time. To name a few: Layne Norton, Tommy Jeffers, 3DMJ (Alberto Nunez, Eric Helms, Brad Loomis, Jeff Alberts), and Jason Theobald.

Just something to consider.:)

This guy. I've worked with him for about 2 years now. Because of him, my life has changed...seriously. Hit him up, very reasonable prices and willing to negotiate payments, payment timing, etc. Very smart, professional, and successful himself on the stage.

[musclemass22]

All those you names you guys mentioned......I have followed all of them for the past few years. Jason(SS) is freaking shredded and seems extremely knowledgeable. What kind of money are we talking, roughly for 6 weeks of prep do you think? I think I went to Jason's website the other day. With the hotels in KC and Des Moines, entry fees, NANBF card, gas, etc and as badly as I want a coach, I'm not sure the wife would go for me dropping another couple hundred bones.

On another note, I just powered through shoulders/30 min stepmill with the thought of J-BO's tank ass standing next to me on stage, LOL!

[musclemass22]

I meant to give a little history about myself in my original post. Some logs get boring due to the repetitive posting of lifts/nutrition so I am going to try and post some things other than my prep as well. To start, I am the youngest of 6 kids, all of which played some form of college athletics. I played Div II football for a couple years as KICKER as well as some defensive back. Ironically, I never touched a weight until I quit. I was always competitive and when football was done, I decided to start lifting to occupy some free time. I managed a local gym for awhile which had some NANBF competitors. I thought I would give it a try and have been hooked since. I started lifting when I was 20, competing when I was 22. I have won my classes in a few smaller shows and figure I would give it a go at some bigger ones.
Other than competing, I work as a Union Pacific Train Dispatcher, which if anyone knows, is similar to air traffic control. I think the weights help manage the stress quite a bit. I am married to the most wonderful Vietnamese woman who is an unbelievable cook. Definitely the hardest part of prep is staying away from her cooking. We have a 5month old son named Kaison who actually has made prepping easier.....no more thoughts about late nights at the bar, lol! Anyways, tomorrow I will try and start logging my food/workouts. --Brian

[AllDai]

Keep it up man, your back is sick!

[J_Bo]

Right on, Brian! I look forward to meeting you!

How are you conditioning-wise compared to 8 weeks out at your other shows?
I could imagine with a new baby, a coach could be harder to spring for, but generally for only the last 6-8 weeks it shouldn't be too high. I'd check around for rates and just seeif there's anyone out there that fits what you're looking for.

You already look sick, and if you can take that conditioning to the next level, you're gonna be SCARY!

[musclemass22]

3-15

20min HIIT intervals on the bike
15min SS on the stepmill
Bi's/Tri's

Good workout today. I would never do this on a large muscle group but I have been doing my cardio prior to both my arm workout and my shoulder workout. It is tough to get my heartrate up on these workouts and I find the HIIT followed by a short stint of Steady state gets a good sweat, blood flowing, and keeps my HR up throughout the weight workout. I did some posing practice after. It was tough as my calves kept cramping on the side tri and side chest shots. I need to really get after the posing practice. I have not done a show for 2 years and it is a little rusty. Anyways, I been stuck on 3rd shift at work for the past week or two. Luckily when I prep I think my body gets more efficient because I am only sleeping about 5 hours per day right now. Oh well, only about 6 weeks left.

Jason.....I would say I have surpassed my conditioning from my last show. It's a mental thing but somedays I think I look great and some days I think I am behind. Today was a good day. Good vascularity going on. I will say that I am the lightest I have been in years. I weighed in at 169 today. I think the higher carb day on Sunday paid dividends(190g). I am planning another one tomorrow for back day. My strength has stayed good despite my weight. I got 325x6 on squats Sunday and have been staying in the 365x6-10 on deads--Brian

[musclemass22]

One other thing.....I am contemplating not doing the Southern States show and taking the money I would save and applying it towards hiring Jason, Layne, or some other guru. I have to think about it though as I really wanted to get 2 shows in with this prep. I leave for vacation after the Des Moines show so finding one later is not an option. I am ready to drink some beers and eat some pizza!!

[jackedrabbit]

3-15

20min HIIT intervals on the bike
15min SS on the stepmill
Bi's/Tri's

Good workout today. I would never do this on a large muscle group but I have been doing my cardio prior to both my arm workout and my shoulder workout. It is tough to get my heartrate up on these workouts and I find the HIIT followed by a short stint of Steady state gets a good sweat, blood flowing, and keeps my HR up throughout the weight workout. I did some posing practice after. It was tough as my calves kept cramping on the side tri and side chest shots. I need to really get after the posing practice. I have not done a show for 2 years and it is a little rusty. Anyways, I been stuck on 3rd shift at work for the past week or two. Luckily when I prep I think my body gets more efficient because I am only sleeping about 5 hours per day right now. Oh well, only about 6 weeks left.

Jason.....I would say I have surpassed my conditioning from my last show. It's a mental thing but somedays I think I look great and some days I think I am behind. Today was a good day. Good vascularity going on. I will say that I am the lightest I have been in years. I weighed in at 169 today. I think the higher carb day on Sunday paid dividends(190g). I am planning another one tomorrow for back day. My strength has stayed good despite my weight. I got 325x6 on squats Sunday and have been staying in the 365x6-10 on deads--Brian

Behind??? Oh my god no. Far from behind bro. Just your mind going all crazy on you!

[bwelch1985]

One other thing.....I am contemplating not doing the Southern States show and taking the money I would save and applying it towards hiring Jason, Layne, or some other guru. I have to think about it though as I really wanted to get 2 shows in with this prep. I leave for vacation after the Des Moines show so finding one later is not an option. I am ready to drink some beers and eat some pizza!!

I honestly think this would be a great decision. If you've been through multiple preps and haven't quite been able to turn that last corner to get ultra-lean then an experienced coach could fill in that last piece of the puzzle you need. Just pay super close attention, take notes and ask a ton of questions. I honestly think anyone can get legitimately shredded...sometimes it just takes a little extra nudge in the right direction from someone else.

and cheers to the pizza and beer! i can tell by your current conditioning that you have been putting in work so far. keep your nose to the grindstone man, you're almost there!

[musclemass22]

3-16

Did not have time to post yesterday but was really dragging on my way to the gym. I trained back and it looked like this:

close grip lat pulldowns 4x10 ss/w 4x10 seated cable close grip rows
deadlifts: 135x10, 225x10, 275x10,325x6,325x6,325x6,275x10,225 x12(energy picked up here)
Smith machine rows: 245x10x3 ss/w 1 arm db rows 100x10x3

Ended up being a pretty good workout. Was pressed for time but finished in an hour before having to pick up my boy from childcare and run to a consultation for my wife to get fake BOOBIES! YEAH! Actually they have suited me fine for 11 years but she wants them pretty bad so wtf. Worked overnight last night again and have Chest/HIIT here shortly. I also neeed to make some time to get in touch with Jason Theobald. Anyone know the best way to contact Mr. Snacks? I am definitely out of the Southern States Classic. I only get 2 days per month where I am not on-call for work. I was going to use them for the show but will now have to use them for her recovery from B(-)(-)BIE surgery. I am lost on my macros right now. Tracking everything and still going 50/20/30 and then 50/30/20 every couplee days but need something more structured and SMART! I think I need to drop my protein down a bit but we'll see.

[jackedrabbit]

3-16

Did not have time to post yesterday but was really dragging on my way to the gym. I trained back and it looked like this:

close grip lat pulldowns 4x10 ss/w 4x10 seated cable close grip rows
deadlifts: 135x10, 225x10, 275x10,325x6,325x6,325x6,275x10,225 x12(energy picked up here)
Smith machine rows: 245x10x3 ss/w 1 arm db rows 100x10x3

Ended up being a pretty good workout. Was pressed for time but finished in an hour before having to pick up my boy from childcare and run to a consultation for my wife to get fake BOOBIES! YEAH! Actually they have suited me fine for 11 years but she wants them pretty bad so wtf. Worked overnight last night again and have Chest/HIIT here shortly. I also neeed to make some time to get in touch with Jason Theobald. Anyone know the best way to contact Mr. Snacks? I am definitely out of the Southern States Classic. I only get 2 days per month where I am not on-call for work. I was going to use them for the show but will now have to use them for her recovery from B(-)(-)BIE surgery. I am lost on my macros right now. Tracking everything and still going 50/20/30 and then 50/30/20 every couplee days but need something more structured and SMART! I think I need to drop my protein down a bit but we'll see.


Check your PMs.

[musclemass22]

3-17

Chest/HIIT
Pre-exhaust with about 4-5 sets of cable flys
Incline DB: 75x10, 85x8, 90x8, 95x6
HS Flat ss/w weighted dips(50lbs)
Machine Incline/Pec Deck/push-ups

Cardio:
This was a good one. Did the treadmill. Warmed up for 5 min at 8.0 and then did 17 intervals at 10 degree incline, 10.0 on speed. 20 secs on, 40 secs off. Walked at 4.0 for the remaining 8 min to get to 30 total min. Pretty good workout for only sleeping 4.5 hrs.

[musclemass22]

Mentally preparing for legs here shortly. Upped my carbs this morning a bit and already feeling stoked for this workout. Going to lunge til I puke! Nice outside so may try to go in the parking lot. I will see if I can get the wifey to take some updated photos today or tomorrow. --Brian

[J_Bo]

That's the right attitude, my man! Kill that leg workout!

[musclemass22]

Legs 3-18

warm up with exts and curls followed by:

Back Squats (Strength starting to dip a bit but the MM connection was great)
135x10, 225x10,275x10,295x8, 315x6, 225x12w/long pause at the bottom

Lunges ss/w Glute-Ham raises
75x20, 75x20, 75x20,50x20, 50x20. The glute-ham raises I had not done all prep. Kind of forgot about them since we don't have a great set-up. Done with bw and I am going to feel them tomorrow. I don't do cardio on leg day but the lunges SMOKE my lungs!

Leg Press ss/w leg ext.
Light on the leg press and just changed foot position for 30x3. My hammies were screaming when they were high and wide.

20 min of posing.

Felt good about the workout. Got groceries afterwards and made 12 meals consisting of 5oz chix, 1C broccoli, and 1/2C cooked brown rice. I take 2 of these to work each day. I have worked on the RR for 3 years now and I have eaten this every day I have worked there. Obviously, bigger portions in the off-season. I also prepped a giant bowl of yams, red potatos, onions, green onions, and peppers that I will throw in the oven tomorrow. Having people over tomorrow to grill and watch the games!! I love March Madness!--Brian

[musclemass22]

Has anyone tried the waldens farms dressings? I use salsa on my salads but would like to cut it out at this point. I just ordered the asian and the sun-dried tomato. Anyone had them or the other ones?

[J_Bo]

Has anyone tried the waldens farms dressings? I use salsa on my salads but would like to cut it out at this point. I just ordered the asian and the sun-dried tomato. Anyone had them or the other ones?

I've used the chocolate sauce and like it. I've used the ketchup and hate it.

for salads/veggies/sandwiches, I use this: http://www.livestrong.com/thedailyplate/nutrition-calories/food/wishbone/salad-spritzer-ranch/

[musclemass22]

Pretty blah day. I had cardio/arms. I jumped on the bike for HIIT intervals but 5 min in I realized how sore my legs were from the previous day. Jumped to the stepmill. 20 min of intervals, followed by 25 min SS. Got the arms done and finished with some posing.

The tough part of the day was cooking for everybody and watching them eat/drink all day. I grilled chicken, shrimp, salmon, catfish, and brats. I also made a mixture of yams/red potatos/green onions/onions/green peppers in the oven. I made 3 C of brown rice in the rice cooker for all the fish as well. Since I didn't expend too much energy today, I was low carb. I had 2 C broccoli, 5 oz chix, and some flax. Made it through the day and anxious for tomorrow's workout.

--Brian

[musclemass22]

I've used the chocolate sauce and like it. I've used the ketchup and hate it.

for salads/veggies/sandwiches, I use this: http://www.livestrong.com/thedailyplate/nutrition-calories/food/wishbone/salad-spritzer-ranch/

I just realized my grocery store sells walden farms. Paid $8 shipping for no reason. Oh well. What do you use the chocolate sauce for other than those damn good looking muffin/brownies you made?

[musclemass22]

3-22

After a ho-hum back workout yesterday, I felt fantastic for chest/cardio/posing this morning. I am am trying not to let the mental aspect of prep get to me. Trying to avoid daily weighings which leave me second guessing my nutrition/training/cardio etc. Things seem to be working right now so I would hate to step on the scale and say, wow, maybe I should lower my cals, up my carbs, do more cardio, etc. I have never been a strong bencher but was happy with todays #'s I am just under 6 wks out I believe. Took some pics today. They are not great and no leg shots. I am computer illiterate but will try and get them posted. I would post more but like I said, it takes me like an hour to figure it out!

Incline db: 75x10, 85x8, 95x8, 100x6
Weighted dips/HS Flat: Don't remember the #'s but 3 sets and the dips were done w/50lb db.
Cable Flyes/Push-ups 3x12

Cardio: 15 min intervals on the bike followed by a grueling 25 min on the stepmill. Practiced posing and got a little tanning in afterwards. Great workout!

[musclemass22]

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout086.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout087.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout080.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout089.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout091.jpg

I need to find someone at the gym that doesn't think I am a weirdo when I ask them to take pics! I will try to get some pics of the wheels up later this week when I get a break from work. Let me know what you think--Brian

[jackedrabbit]

3-22

After a ho-hum back workout yesterday, I felt fantastic for chest/cardio/posing this morning. I am am trying not to let the mental aspect of prep get to me. Trying to avoid daily weighings which leave me second guessing my nutrition/training/cardio etc. Things seem to be working right now so I would hate to step on the scale and say, wow, maybe I should lower my cals, up my carbs, do more cardio, etc. I have never been a strong bencher but was happy with todays #'s I am just under 6 wks out I believe. Took some pics today. They are not great and no leg shots. I am computer illiterate but will try and get them posted. I would post more but like I said, it takes me like an hour to figure it out!

Incline db: 75x10, 85x8, 95x8, 100x6
Weighted dips/HS Flat: Don't remember the #'s but 3 sets and the dips were done w/50lb db.
Cable Flyes/Push-ups 3x12

Cardio: 15 min intervals on the bike followed by a grueling 25 min on the stepmill. Practiced posing and got a little tanning in afterwards. Great workout!

High and low days man...I'm getting them too. I'm sure you won't, but don't let those lows get to you and make you doubt anything...because if you stick to your plan, another high day is around the bend to make you smile and make your muscles pop!


http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout086.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout087.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout080.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout089.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout091.jpg

I need to find someone at the gym that doesn't think I am a weirdo when I ask them to take pics! I will try to get some pics of the wheels up later this week when I get a break from work. Let me know what you think--Brian

Does your camera have a self-timer? I usually set mine on 10 seconds, put it down, and hit the pose...FLASH! Done.

[musclemass22]

LOL...it probably does but I guess you could call me "camera illiterate" as well! I'll get the gym owner to do some shots later this week when I am practicing my routine.

[musclemass22]

3-23
Legs

Had a really good day in the gym today. I woke up at 6am yesterday and worked til 7 am this morning. I thought my training would suffer but once I got moving, it was all good. These 24+hours of being awake is taking its toll on me though. Strength was a little down. Makes hitting my macros a little weird but I just count from 0001-2359 and then start over. My macros for the day were 50/30/20 and worked out to 1,890c. My weight loss has stalled a bit. Cracked just under 170 last week but have not seen it since. I am debating whether I can afford to lower cals or not. Anyways, here is the workout:

Hack Squats: 4x12 3pps. Had to have a chick come over and spot for the last 2 sets
ss/w leg ext 4x20
Back Squats: 225x10, 275x6, 275x6, 225x6(pausing at the bottom)
SLDL w/dbs: 75x10,85x10, 90x10
ss/w Split Squats: 75x10( 75lb db in each hand for 10 reps on each leg)
Finished with a tri-set of hamstring curls, adductors, and abductors
Had a little extra time before I had to grab my son from daycare so despite an off day from cardio, I grabbed 12 min on the stepmill. Felt like I had cinder blocks attached to my feet!!

Had some vascularity coming out in my legs today. I am naturally not very vascular and have never really achieved it in my legs during previous preps so I think I am ahead of my pace from 2 years ago. Working 3rd trick again tonight and then off for a couple days. Looking forward to tomorrow's training--Brian

[musclemass22]

3-24

Arms/Cardio:

Worked overnight last night and forced myself to get up at 1130 this morning so I can try to resume a normal sleep pattern on my next couple days off. Was really dragging and legs were pretty beat up from yesterday. Had some crazy vascularity/graininess going on in my arms while training. Prep gets fun when you start to see changes based on what you ate the last few meals. I had my carbs at 175g yesterday after a few days around 130.......and I weighed in at 169 again. It is clear to me that I lowered my carbs to drastically to early but I am going to start going 1:1 on low/high days. The way things are going though, I should be able to eat in to the show. Getting down to crunch time!

Between the show and work, I am trying to manage my stress levels right now. I am learning a territory at work (Spokane, Wa up to Canada) that has no signal system. They call this dark territory. Basically you tell trains they can go from point A to point B and the other train they can go from point C to point B. Lots of numbers and opportunity for error so you have to be on your A game every day. The lack of cals/carbs definitely effects my concentration. Basically, it is the worst possible time to be learning this territory for me. Struggling through it and just really excited to finish learning it and also completing my prep. Anyways, off from work tomorrow and looking forward to Shoulders/HIIT/Posing--Brian

[musclemass22]

3-25: Shoulders/HIIT yesterday.

3-26: Back/20 min intervals on the stepmill

Good quick workout this morning. Got good and loose before going into countless sets of deadlifts. Off season, I pretty much stick to 5-6 reps but have been going a little higher on the reps lately which has really got my HR going good.

4x10 WG Lat pulldowns SS/w Low Cable rows
DL's 135x10, 225x12, 275x12, 325x10, 345x8, 365x6, 365x6, 275x12,225x12
One arm DB rows: 100x10, 110x10, 120x10
ss/w single straight arm cable pulldowns really contracting my lats/serratus.

The scale said 166 this morning!! I weighed 171 for my show last year so hoping the difference is coming in more conditioned rather than chewing away my muscle. Today is a higher carb day so that hsould bring it back up a bit. Making all my meals for the next few days right now and hopefully grab a nap since I work overnight gain tonight. On another note, GO NORTHERN IOWA!!!--Brian

[jackedrabbit]

I know what you mean about that brain fog man. Luckily I have a "cushy" job as a financial analyst so I can just stare blankly into a spreadsheet on my computer...lol. It's the meetings and conference calls that kill me...haha.

I hear ya too on how when you are so lean that certain foods affect you big time. For me for example, a diet coke bloats me up instantly...it's noticable. The other night I was eating my egg whites drenched in Frank's Red Hot and sea salt and I got NASTY veinage minutes after eating the meal...the hotness got me sweating a bit and maybe the salt did something too, but after I finished eating I had veins on my chest, arms, and even my top 2 abs!!!!!

They say the last few weeks are nutso- every pound or fraction of that you lose is highly noticable and your energy levels fluctuate like crazy by the hour and by the day. You are tired at strange times and full of energy at times when you wish you could just relax and sleep! Definitely annoying when the tired lull comes when you gotta do HIIT...lol.

But keep on truckin' my man, and I will do the same. :)

[jackedrabbit]

3-25: Shoulders/HIIT yesterday.

3-26: Back/20 min intervals on the stepmill

Good quick workout this morning. Got good and loose before going into countless sets of deadlifts. Off season, I pretty much stick to 5-6 reps but have been going a little higher on the reps lately which has really got my HR going good.

4x10 WG Lat pulldowns SS/w Low Cable rows
DL's 135x10, 225x12, 275x12, 325x10, 345x8, 365x6, 365x6, 275x12,225x12
One arm DB rows: 100x10, 110x10, 120x10
ss/w single straight arm cable pulldowns really contracting my lats/serratus.

The scale said 166 this morning!! I weighed 171 for my show last year so hoping the difference is coming in more conditioned rather than chewing away my muscle. Today is a higher carb day so that hsould bring it back up a bit. Making all my meals for the next few days right now and hopefully grab a nap since I work overnight gain tonight. On another note, GO NORTHERN IOWA!!!--Brian

Is that all you do for your back workout? I have a feeling my volume is too high...been feeling kinda "drained" all over as each week progresses. At first I thought it was just because I'm prepping, and a lot of it is, but when I told Jason that my workouts were taking 1.5 hours and that sometimes I do 3-4 or 5 sets for an exercise and 3-4 exercises per bodypart he told me to tone it down ASAP.

How long are your sessions? 45 min?

I'm gonna start going heavier...just warm up and hit those heavy weights for 4-8 reps, maybe do 1 exercise for a pump at the end for 12-15 reps but that's it. I think I've been doing waaaay to much.

[musclemass22]

Is that all you do for your back workout? I have a feeling my volume is too high...been feeling kinda "drained" all over as each week progresses. At first I thought it was just because I'm prepping, and a lot of it is, but when I told Jason that my workouts were taking 1.5 hours and that sometimes I do 3-4 or 5 sets for an exercise and 3-4 exercises per bodypart he told me to tone it down ASAP.

How long are your sessions? 45 min?

I'm gonna start going heavier...just warm up and hit those heavy weights for 4-8 reps, maybe do 1 exercise for a pump at the end for 12-15 reps but that's it. I think I've been doing waaaay to much.


I pretty much stick to about 16-20 sets max for back/chest/legs and only 6-12 sets for arms/shoulders. Typically takes me about 45 min with legs usually being closer to 1'15"......partly so I can hold my food down, lol! I like the quick workouts because when you figure in the cardio, meal preparation, posing, etc. it gets to be a long ass day. I bought tanning minutes but I am always so exhausted after training, I've only gone 1-2 times. You're looking good and thanks for checking in on my log--Brian

[jackedrabbit]

I pretty much stick to about 16-20 sets max for back/chest/legs and only 6-12 sets for arms/shoulders. Typically takes me about 45 min with legs usually being closer to 1'15"......partly so I can hold my food down, lol! I like the quick workouts because when you figure in the cardio, meal preparation, posing, etc. it gets to be a long ass day. I bought tanning minutes but I am always so exhausted after training, I've only gone 1-2 times. You're looking good and thanks for checking in on my log--Brian

How long do you rest between reps/sets? Would you say that being depleted during prep causes you to train a bit slower, i.e., rest longer/take longer to get a set done? Sometimes after doing a set I'll almost sit there and zone out and before I know it, 2 minutes, 3 minutes has passed...then I gotta shake myself out of it and get back to business. Happened to me last night...a workout I can usually blast through while bulking in 35-40 min took almost 1 hour.

[Trapzillaoo7]

Keep it up, great conditioning. I just saw the Southern States show today and I think I'm adding that one this year. Have you competed in it before? I'm wondering if it's a well ran show. Thanks man!

Brian

[Trapzillaoo7]

Sorry, read right over this. I see you are no longer doing the show. Anyway, if you have any knowledge that would be great. Thanks again and keep rocking it,

Brian


3-16

Did not have time to post yesterday but was really dragging on my way to the gym. I trained back and it looked like this:

close grip lat pulldowns 4x10 ss/w 4x10 seated cable close grip rows
deadlifts: 135x10, 225x10, 275x10,325x6,325x6,325x6,275x10,225 x12(energy picked up here)
Smith machine rows: 245x10x3 ss/w 1 arm db rows 100x10x3

Ended up being a pretty good workout. Was pressed for time but finished in an hour before having to pick up my boy from childcare and run to a consultation for my wife to get fake BOOBIES! YEAH! Actually they have suited me fine for 11 years but she wants them pretty bad so wtf. Worked overnight last night again and have Chest/HIIT here shortly. I also neeed to make some time to get in touch with Jason Theobald. Anyone know the best way to contact Mr. Snacks? I am definitely out of the Southern States Classic. I only get 2 days per month where I am not on-call for work. I was going to use them for the show but will now have to use them for her recovery from B(-)(-)BIE surgery. I am lost on my macros right now. Tracking everything and still going 50/20/30 and then 50/30/20 every couplee days but need something more structured and SMART! I think I need to drop my protein down a bit but we'll see.

[musclemass22]

Hey Trap!! I was wondering where you were. Saw you posting a bit recently. I followed your prep a couple years back....I think where your avatar pic came from. Talk about amazing conditioning!!! From everything I have heard, the Southern States is extremely well run. John and Becky are great people that I have spoken with at many other shows. I would highly recommend it. I dropped out mainly due to the hassle of traveling/cost but I think I may have psyched myself out by looking at the winner of last year's show. Valentine Ezuhga looked awesome. I am going to give myself a bit more time before I try it or the Gold's Classic. The Des Moines show is still highly competitive though and if you have peeked at J-BO's log, I am going to have my work cut out for me.

I am going to try and get some full body, posing shots posted here soon and would greatly appreciate any input you have. Not bragging but I feel like my arms/back/chest are pretty much show ready. It's my ASS and HAMMIES that I need to try and chisel down. I don't have a ton of leg mass(I blame it on a love for running, not lack of effort). Anyways, what other shows do you have lined up this year?--Brian

[Trapzillaoo7]

I've been lurking around here these days, LOL. I am 12 weeks into my diet and it's coming along. I decided to find one more show to hit this year. I am doing the MR MN this year where J-BO will be killing people, LOL. I think I'm going to take a run at the KC show. I know it will be tough but what the hey. I may not be exactly where I want to be by then but it'll be fun to do any way.

Thanks for the info and I'll be hanging around seeing how you progress the next few weeks. I'll be happy to throw you some feedback but I think you have this dialed in my fried. Keep up the great work!

Brian


Hey Trap!! I was wondering where you were. Saw you posting a bit recently. I followed your prep a couple years back....I think where your avatar pic came from. Talk about amazing conditioning!!! From everything I have heard, the Southern States is extremely well run. John and Becky are great people that I have spoken with at many other shows. I would highly recommend it. I dropped out mainly due to the hassle of traveling/cost but I think I may have psyched myself out by looking at the winner of last year's show. Valentine Ezuhga looked awesome. I am going to give myself a bit more time before I try it or the Gold's Classic. The Des Moines show is still highly competitive though and if you have peeked at J-BO's log, I am going to have my work cut out for me.

I am going to try and get some full body, posing shots posted here soon and would greatly appreciate any input you have. Not bragging but I feel like my arms/back/chest are pretty much show ready. It's my ASS and HAMMIES that I need to try and chisel down. I don't have a ton of leg mass(I blame it on a love for running, not lack of effort). Anyways, what other shows do you have lined up this year?--Brian

[musclemass22]

How long do you rest between reps/sets? Would you say that being depleted during prep causes you to train a bit slower, i.e., rest longer/take longer to get a set done? Sometimes after doing a set I'll almost sit there and zone out and before I know it, 2 minutes, 3 minutes has passed...then I gotta shake myself out of it and get back to business. Happened to me last night...a workout I can usually blast through while bulking in 35-40 min took almost 1 hour.


I wouldn't say that. When I walk in, I am kind of dragging but after that first 5 min, I am pretty focused. I don't take any supps in the off-season other than whey, but I attribute the extra energy to the Vasocharge/Xtend I drink while working out. I don't think I even take the recommended dosage but it seems to work or at least have a placebo effect. Pretty short rest on auxillary lifts, maybe 2-3 min on heavy compounds. I usually pick 3 compound movements and 2 auxilliaries per body part.

[musclemass22]

3-27 Chest/35 min stepmill

Definitely had to power through one today. Was up over 24 hrs straight yesterday. Forced myself to wake up at at 1 today so I could spend the evening with some family in town. For as tired as I was, not to bad of a workout. Strength was pretty good on the presses(for me at least). Really wanted to skip the stepmill but with legs tomorrow, I knew I would not be doing cardio tomorrow.

Incline db: 75x10, 95x6, 95x6, 95x6, 75x9
Weighted Dips: bw+60lbs 4x10
Flat HS: Not a lot of weight but 3x10
ss/w incline db flyes: 45x10, 50x9, 55x7
Cable Xovers ss/w pushups: 2 sets of burnout

Looking forward to legs tomorrow with a good nights sleep tonight. I have really been hammering away at my legs as they are definitely my weak point. They will be the best conditioned they have ever been for the upcoming show. I just need to really try and get some more mass on them in the off season--Brian

[J_Bo]

Man, that's tough! Hard enough just doing prep, but on no sleep! I just had a night with 4 hours of sleep, and it made the next day a killer. Can't imagine no sleep!

Keep it going, bud! You're rocking it!

[musclemass22]

Man, that's tough! Hard enough just doing prep, but on no sleep! I just had a night with 4 hours of sleep, and it made the next day a killer. Can't imagine no sleep!

Keep it going, bud! You're rocking it!

Thanks Jason. Your most recent pics tell me you're rocking it as well. Your legs are massive! I don't work very much, maybe 32 hours per week but switching from shift to shift throughout the week and being on-call 24/7 definitely takes it toll. That is why we don't work very many hours. I am coherent enough to smash some iron but other than that I am kind of a zombie right now, lol.

Had a question for anyone that wants to chime in......I have always done 3-4 coats of pro-tan and then dream tan the day of the show. I talked to the promoter and they are going to have the spray tanning. With me traveling to the show and everything else, it would be really convienent to get this done. He said you don't even need to apply dream tan over it. Anyone have any experience with this? They have had it at the last few shows I have done and seems to looks pretty good. The promoter recently won his pro-card and that is the method he used--Brian

[musclemass22]

3-28 Legs

I wasn't going to post this after stopping in J-Bo's log earlier. I decided to give front squats a whirl this morning. I have not tried these in probably 3 years as I just can't get comfortable with them. I figured I would try the and at the very worst, would get my legs warm for the rest of the workout. I have no idea how some of you guys are doing 3 bills on these!!

Front Squats: 135x12, 185x8, 185x8, 185x8...I definitely struggled but they at least they felt pretty comfortable.....I use the arms crossed method

Back Squats ss/w 3 sets of 75lb db walking lunges(20 steps per leg)
225x10, 275x8, 295x8, 315x6, 225x8

DB SLDL ss/w ext's
100x10, 110x10, 120x8

Tri-set of hamstring curls, adduction/abduction.

Was going to take cardio off today but may hop on the treadmill at home for a bit this evening. Had some awesome vascularity running up my abs and even some good ones in my legs after tanning. Stoked about that. Wanted to relax and watch bball the rest of the day....but my boy Kaison is not having it. He may be sick for the 1st time...Sucks!

[musclemass22]

I managed some treadmill intervals last night despite training legs earlier in the day. I warmed up with 7min mile, 1 min walk, and then 17 min of intervals. Had it set at 11mph, 11.0 incline and did 20secs on/40secs off. Felt good and think it helped with the DOMS today. Hammies were pretty sore but trained shoulders/cardio this afternoon.

3-28:Shoulders/cardio

Db side lats/db front raises: 15x10, 20x10, 25x10, 30x10
Db shoulder press: 55x10, 60x10, 65x10, 70x5
Cable bent-over rear delts/ss with db shrugs...100x20, 110x15, 120x12
Smith machine upright rows/ss with machine shoulder press

Cardio:
20 min on the interval setting of the stepmill followed by 20 min of the fatburner setting. Hoping I worked all the DOMS out of legs for tomorrows workout.

I'm scheduled for 2nd shift the rest of the week. I seem to have my best workouts around 9-10am so I am looking forward to the change--Brian

[musclemass22]

3-29 Arms/Cardio

Weighed in at 168 this morning after a moderately high carb day yesterday. Had some awesome vascularity in my legs this morning and then again after tanning. I am really excited about how my legs are leaning out. I had to order some new posing trunks last night. I needed some other things as well so rather then order straight from Jagware, I got them off BB.com. Has anyone purchased them off here before? I hope they look and feel virtually the same as the other pairs I have.

Arms: The usual ****....2-3 exercise, 10-12 reps for both bi's and tri's and a little ab work thrown in there

Cardio: 15 min on the treadmill..speed 10.0, incline 12.5, 20on/40off
20 min on the stepmill on the fat burner setting, level 13

[musclemass22]

3-30

Started getting sick last night and had to leave work a couplee hours early. Just a sore throat and feeling really lethargic/worn down. Luckily my son slept all the way through the night so I did get some good rest. I saw the Dr. this morning and got some anitbiotics and some cepacor for my throat......I drove straight to the gym from the Dr.'s office. Not sure if this was good or bad but ended up being a pretty good back day. Decided on a day off from cardio though.

Weighted pull-ups: bw+50lbs 4x8
ss/w One Arm DB Rows: 100x10, 110x10, 120x10, 130x6
Deadlifts:135x15, 225x12, 275x10, 325x6, 325x6, 325x6, 275x9
Smith machine rows: 245x10x3
ss/w HS Highrows...2 pps. 3 sets of 10. Had good MMC on these.

I was/am spent after this. I was going to call in sick today but tomorrow the weather is supposed to be really nice and I know if I call in they'll just make me work tomorrow or Friday so going to suck it up. My face is really starting to sink in, cheek bones really showing so I know I am getting close!!

[bwelch1985]

Hope you get over the sore throat quickly man. Any kind of minor sickness during prep can be sooooo amplified.

Uh-oh...cheeks starting to sink in is a VERY good sign! can't wait for some picture updates!

[musclemass22]

Hope you get over the sore throat quickly man. Any kind of minor sickness during prep can be sooooo amplified.

Uh-oh...cheeks starting to sink in is a VERY good sign! can't wait for some picture updates!

You know it's a crazy sport when a co-worker says "you look like you've been in a concentration camp!" and your reply is 'thanks!!!' I am off today and tomorrow so I will force my wife to take pics tonight. I made it through chest/35 min stepmill session this morning ok. I think the antibiotics are starting to work. Still really tired but that is partially due to waking up with the baby. One thing I am looking forward to once prep is finished is attempting to quit chewing tobacco. I had quit for 4 months prior to prep but once I started depriving myself, I caved. Now I am chewing a ton, dammit! I still have some of the Chantix left so the day after the show will be my new quit day......at least I will go from one challenge to another.

[musclemass22]

Here are a few pics I attempted to take myself. Not great but you can get a feel for where I am......... The first one is the egg white pancake I have been living off of. It is MONEY!

http://i288.photobucket.com/albums/ll188/bmauer1/001.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/007.jpg
Starting to get some butt cuts!

http://i288.photobucket.com/albums/ll188/bmauer1/008.jpg
Look at my shoulders....I had surgery awhile back and they are definitely not symmetrical:(

http://i288.photobucket.com/albums/ll188/bmauer1/006.jpg

Let me know what you think. I will get some of the mandatories up tonight hopefully--Brian

[Trapzillaoo7]

SHREDDED!!!!!

Nice job, keep it up, by May 8 you will be straight up NASTY.

Brian



Here are a few pics I attempted to take myself. Not great but you can get a feel for where I am......... The first one is the egg white pancake I have been living off of. It is MONEY!

http://i288.photobucket.com/albums/ll188/bmauer1/001.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/007.jpg
Starting to get some butt cuts!

http://i288.photobucket.com/albums/ll188/bmauer1/008.jpg
Look at my shoulders....I had surgery awhile back and they are definitely not symmetrical:(

http://i288.photobucket.com/albums/ll188/bmauer1/006.jpg

Let me know what you think. I will get some of the mandatories up tonight hopefully--Brian

[bwelch1985]

HOLY SH*T!!!!

you are legitimately PEELED. glutes are striated, quads are cross striated, abs have a canyon running between them!

I am reeeeeaaaaaally impressed man! You are a future pro, no question.

[musclemass22]

SHREDDED!!!!!

Nice job, keep it up, by May 8 you will be straight up NASTY.

Brian

Thanks Brian. That means a lot coming from you. Like I said before, I followed your prep a few years ago and if I can bring half the package(no pun) you brought, I will be ecstatic!

[musclemass22]

HOLY SH*T!!!!

you are legitimately PEELED. glutes are striated, quads are cross striated, abs have a canyon running between them!

I am reeeeeaaaaaally impressed man! You are a future pro, no question.


Thanks a lot Bwelch. You look pretty damn peeled yourself in your avatar! I think once I get over being sick and off these antibiotics, I will look a little tighter. No good pictures to show it, but it is evident I need to add leg mass, more specifically, thicken up my hamstrings. I am lean enough where I should have better lines back there but I just don't have the muscle yet. As far as being a future pro, that is the ultimate goal. I will get as conditioned as possible but I will see J-BO in the overall if I were to make it:( I will give him my best shot but he a beast! I really would like to get after that Mr. Iowa title though--Brian

[musclemass22]

http://i288.photobucket.com/albums/ll188/bmauer1/009.jpg

one more....if you look closely you can see the vein running up my abs.....it makes appearances in the morning and is pretty pronounced but later in the day hides unfortunately

[zmcdole]

You sir will be absolutely freaking peeled when you step on stage! REPPED!!!!!!!!!!!!!!!!!

[musclemass22]

You sir will be absolutely freaking peeled when you step on stage! REPPED!!!!!!!!!!!!!!!!!

That is the goal! I have been close to this point before but never able to take it to the next level. Hopefully in 5 weeks, I can shed another couple lbs and get the back of my legs to come in and my lower abs. Those are always my trouble spots. More pics to follow. They were rushed and my posing definitely needs work. I finally figured out how to use the damn camera so I will be updating much more with photos. I need to get all the mandatories posted and get some advice. I wish I had a posing coach but you guys will have to do--Brian

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout008.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout005.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout004.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout003.jpg

[Trapzillaoo7]

Seriously, your conditioning is better 5 weeks out then mine was on stage! You are rocking it. It's going to be a serious battle between you and Bosak for that Pro Card!

Brian



Thanks Brian. That means a lot coming from you. Like I said before, I followed your prep a few years ago and if I can bring half the package(no pun) you brought, I will be ecstatic!

[Trapzillaoo7]

Do you have access to a video camera and tripod? If so, tape yourself posing, watch it over and over then adjust accordingly. You have the complete package. You just need to properly present it! I see a few things but I am no expert in posing. First of all, get more upright on the side tri. You need to be more upright, roll it back and then pop the tricep when fully extended. Sorry, I suck at explaining that, LOL. Also, get your heals together on the front lat spread. You are right there man, WOW, : 0

Brian



That is the goal! I have been close to this point before but never able to take it to the next level. Hopefully in 5 weeks, I can shed another couple lbs and get the back of my legs to come in and my lower abs. Those are always my trouble spots. More pics to follow. They were rushed and my posing definitely needs work. I finally figured out how to use the damn camera so I will be updating much more with photos. I need to get all the mandatories posted and get some advice. I wish I had a posing coach but you guys will have to do--Brian

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout008.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout005.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout004.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout003.jpg

[Trapzillaoo7]

Also, on the rear DB, turn that knee out a bit instead of in. It will show your hamstring detail and give you a wider quad appearance, : )

Brian


That is the goal! I have been close to this point before but never able to take it to the next level. Hopefully in 5 weeks, I can shed another couple lbs and get the back of my legs to come in and my lower abs. Those are always my trouble spots. More pics to follow. They were rushed and my posing definitely needs work. I finally figured out how to use the damn camera so I will be updating much more with photos. I need to get all the mandatories posted and get some advice. I wish I had a posing coach but you guys will have to do--Brian

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout008.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout005.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout004.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout003.jpg

[musclemass22]

4-2 LEGS!

Took some nyquil last night as I am actually getting worse. Got a good night of sleep but was still dragging when I got to the gym. Led off with hack squats which was a nice change of pace. No crazy weight going on today but legs were smoked when I was done. Hoping to get back in tonight for some LI cardio to get the blood flowing and some posing. I think sweating helps because once I got going I felt better and now that I am home......DOG POO again

Hack Squats(if they don't bang at the bottom, they don't count!)
2 pps x12
2pps+25's x 10
3ppsx10
3pps+ 10's x 10.....had someone helping a bit on reps 6-10
ss/leg extensions

Back Squats
135x15
225x12
275x6x3sets....This actually felt really heavy, must be the cold/allergies
ss/DB SLDL
100x10
110x10
120x10
130x8

Lunges
75lb dbs for 20 steps and 2 sets
65lb dbs for 20 steps
55lb dbs for 20 steps
45lb dbs for 20 steps
Attempted to ss/w glute/ham raises but was having to cheat to much so swapped them for hamstring curls.

Not an unbelievable workout but I'll take it with how I was feeling. Relaxing at home, making my meals for my week of work

[jackedrabbit]

4-2 LEGS!

Took some nyquil last night as I am actually getting worse. Got a good night of sleep but was still dragging when I got to the gym. Led off with hack squats which was a nice change of pace. No crazy weight going on today but legs were smoked when I was done. Hoping to get back in tonight for some LI cardio to get the blood flowing and some posing. I think sweating helps because once I got going I felt better and now that I am home......DOG POO again

Hack Squats(if they don't bang at the bottom, they don't count!)
2 pps x12
2pps+25's x 10
3ppsx10
3pps+ 10's x 10.....had someone helping a bit on reps 6-10
ss/leg extensions

Back Squats
135x15
225x12
275x6x3sets....This actually felt really heavy, must be the cold/allergies
ss/DB SLDL
100x10
110x10
120x10
130x8

Lunges
75lb dbs for 20 steps and 2 sets
65lb dbs for 20 steps
55lb dbs for 20 steps
45lb dbs for 20 steps
Attempted to ss/w glute/ham raises but was having to cheat to much so swapped them for hamstring curls.

Not an unbelievable workout but I'll take it with how I was feeling. Relaxing at home, making my meals for my week of work

Do you train calves on a different day?

[musclemass22]

LOL! Actually I have never trained calves. I know I should but everytime I attempt to, they are sore for like a week and it affects my other training days. They get a lot of work from the stepmill, running, squatting, etc also. I played soccer all through HS so luckily they are of decent size for no direct work. This off-season, Hammies and calves are going to be priorities. I focused on back and quads this past off-season. Back made some improvements but my legs are pretty damn stubborn--Brian

[musclemass22]

4-5 Back

Been so busy the last few days that I have not had time to log anything, take pictures, etc. Didn't miss any workouts but I am still sick, my 6 month old has been fussy, wife is having surgery Friday, and work have taken up the rest of my time. Was super pressed for time this afternoon and was worried my workout would suffer......but it didn't. I flew through with basically no rest between sets. I forced myself to get on the treadmill for a 30 min jog. tonight......skipping the 1st half of the national championship game:( Feel great now though

Pull-ups: 4x8 w/50lb db ( the only lift that improves as you diet!!)
ss/w 1 arm db rows: 100x10, 110,10,120x10, 130x6
Deadlifts(no rest other than to change weight): 135x12, 225x12, 275x8,315x6x315x6,275x8,225x10
Seated cable rows ss/w lat pulldowns
Finished with 2 quick sets of BB rows:225x10(lower back was on fire from the deads)

Off work Wednesday so hoping to get some new pics up.......4 WEEKS left and if I can swing it with work and Southwest airlines, I am hoping to push my vacation back so I can do the Omaha Heartland Classic on May 22nd. Fingers crossed as it sucks to diet this long and only get one opportunity to show it off--Brian

[Trapzillaoo7]

I hear you on the one show. I am driving 11 hours to compete on May 15 in OH. I wish there was something around here on May 15 or the first week of June. I may diet until July 10 and do STL Show. I said I would not do 3 shows in one year again but who knows? Keep rocking it and good luck with Southwest!

Take care,

Brian

QUOTE=musclemass22;472876391]4-5 Back

Been so busy the last few days that I have not had time to log anything, take pictures, etc. Didn't miss any workouts but I am still sick, my 6 month old has been fussy, wife is having surgery Friday, and work have taken up the rest of my time. Was super pressed for time this afternoon and was worried my workout would suffer......but it didn't. I flew through with basically no rest between sets. I forced myself to get on the treadmill for a 30 min jog. tonight......skipping the 1st half of the national championship game:( Feel great now though

Pull-ups: 4x8 w/50lb db ( the only lift that improves as you diet!!)
ss/w 1 arm db rows: 100x10, 110,10,120x10, 130x6
Deadlifts(no rest other than to change weight): 135x12, 225x12, 275x8,315x6x315x6,275x8,225x10
Seated cable rows ss/w lat pulldowns
Finished with 2 quick sets of BB rows:225x10(lower back was on fire from the deads)

Off work Wednesday so hoping to get some new pics up.......4 WEEKS left and if I can swing it with work and Southwest airlines, I am hoping to push my vacation back so I can do the Omaha Heartland Classic on May 22nd. Fingers crossed as it sucks to diet this long and only get one opportunity to show it off--Brian[/QUOTE]

[musclemass22]

Also, on the rear DB, turn that knee out a bit instead of in. It will show your hamstring detail and give you a wider quad appearance, : )

Brian

........Makes a HUGE difference turning that knee outward. Thanks for the tip!

[musclemass22]

4-6 Chest

Had a pretty ****ty workout today. Not much energy and not much strength. I pre-exhausted with cable flyes so I guess I will chalk up the weak pressing movements to that. Decided to take a break from cardio today as I just did not have time and am feeling pretty run down at this point. I need to stay away from the scale as I think it is playing tricks on me and stressing me out. I am looking harder and more vascular for the most part but the scale has read right about 170lbs for the last week or so after hitting a low of 166 last week. Maybe you guys can give some advice. Per Fitday, my diet has looked like this for the past 4 weeks:

Cals:1868
Protein:225.4
Carbs:135.2
Fat:46.4
Been going 2 days of about 110 carbs and then about 170 on the 3rd day


As for training, I have not taken a day off the entire prep. I go back, chest, legs, shoulders, arms, repeat. For cardio, I am 7 days a week, either 20 min HIIT/20minMISS or 40 min MISS(usually stepmill)

I have some photos posted from last week and I am currently 4 weeks out. Based on this, do you think I have room to drop my cals a bit and if so, from where? Should I manipulate my carbs differently? Should I add 5 min to the cardio sessions? OR should I just keep doing what I am doing and stop worrying about the scale? I feel like if my weight is not dropping, I must not be burning that last bit of fat. Long post but if anyone has any suggestions, I am open to them. Thanks--Brian

[Trapzillaoo7]

Glad it helped! Like I said, I am far from an expert in posing, LOL.

Keep rocking it!

Brian


........Makes a HUGE difference turning that knee outward. Thanks for the tip!

[musclemass22]

4-7 LEGS

Ok...must just be my head phuckin with me. I weighed 168 this morning when I got into the gym with long sleeve and pants on. Trashed my legs and was down to shorts/t-shirt and weighed 170? Just the difference in water intake I suppose. That and because of my job, I was weighing at different times throughout the day. Had a really good workout and brought my pwo meal with so I would not bail on posing/stepmill.

Back Squats: 135x8, 225x8, 275x8, 315x6x3, 275x6, 225x11
DB lunges: 75x20x3, 55x30
ss/w Leg Press: 4 pps 30x3....15 reps low and narrow foot placement, 15 reps high/wide
BB SLDL: 185x10x3...nice and slow really trying to take my back out of it
ss/w extensions
Hamstring Curls: one giant drop set...40-50 reps probably

Ate half my pwo meal and then did my posing followed by 30 min on the stepmill. Now home, relaxing, and finishing my pwo meal-Brian

[RooRooTJ]

4-7 LEGS

Ok...must just be my head phuckin with me. I weighed 168 this morning when I got into the gym with long sleeve and pants on. Trashed my legs and was down to shorts/t-shirt and weighed 170? Just the difference in water intake I suppose. That and because of my job, I was weighing at different times throughout the day. Had a really good workout and brought my pwo meal with so I would not bail on posing/stepmill.

Back Squats: 135x8, 225x8, 275x8, 315x6x3, 275x6, 225x11
DB lunges: 75x20x3, 55x30
ss/w Leg Press: 4 pps 30x3....15 reps low and narrow foot placement, 15 reps high/wide
BB SLDL: 185x10x3...nice and slow really trying to take my back out of it
ss/w extensions
Hamstring Curls: one giant drop set...40-50 reps probably

Ate half my pwo meal and then did my posing followed by 30 min on the stepmill. Now home, relaxing, and finishing my pwo meal-Brian

Damn one hell of a leg workout. Those lunges are serious. Is that 20 reps per leg?

[Trapzillaoo7]

Brian,
Your best bet is to weigh in right away in the AM after you go to the bathroom. That will be your "true" dry weight. I weigh in on Sunday/Wednesday AM then report to Layne and adjustments are made accordingly.

Brain



4-7 LEGS

Ok...must just be my head phuckin with me. I weighed 168 this morning when I got into the gym with long sleeve and pants on. Trashed my legs and was down to shorts/t-shirt and weighed 170? Just the difference in water intake I suppose. That and because of my job, I was weighing at different times throughout the day. Had a really good workout and brought my pwo meal with so I would not bail on posing/stepmill.

Back Squats: 135x8, 225x8, 275x8, 315x6x3, 275x6, 225x11
DB lunges: 75x20x3, 55x30
ss/w Leg Press: 4 pps 30x3....15 reps low and narrow foot placement, 15 reps high/wide
BB SLDL: 185x10x3...nice and slow really trying to take my back out of it
ss/w extensions
Hamstring Curls: one giant drop set...40-50 reps probably

Ate half my pwo meal and then did my posing followed by 30 min on the stepmill. Now home, relaxing, and finishing my pwo meal-Brian

[musclemass22]

Damn one hell of a leg workout. Those lunges are serious. Is that 20 reps per leg?


10 reps per leg. Pretty sure my lungs would explode out of my chest if I shot for 20 each leg, lol! Good luck this weekend. You look great!

[musclemass22]

3-8 Shoulders/40min stepmill

Had a good workout today. Skipped out of work a little early so I wasn't so pressed for time. Preparing to get up early tomorrow for some bi's/HIIT and then my wife has her surgery at 0930. Going to be a tough couple days, nursing her, watching Kaison, and getting all my training/cardio/posing in. Going to be 24/7 this weekend!

DB side laterals: Ran the rack...10x20, 15x15, 20x12, 25x10, 30x8...take a break and then back down the ladder. This is a great pre-exhaust and delts were on fire.

Db Military: 55x10, 60x10, 65x10, 70x6
ss/w db front raises: 20x10, 25x10, 30x10

Smith machine bb shrugs/rear delt on pec dec/shoulder machine press...3 times through the circuit.

Dragging ass on the stepmill but worked the DOMS out of my legs from yesterday's workout. Dropping my calories just a tad by reducing carbs/protein to see if I can get some cheese graters under my trunks!

[musclemass22]

4-10 Back/cardio

Woke up at 5 this morning so I could get some cardio in before we went back to see the doctor and unveil my wife's new assets. I jogged for 40 min at 7.0, 2.5 incline. Not super strenuous but I could tell the slight incline wore my hamstrings out for DL's this afternoon. All finished for the day. Now just relaxing and enjoying a day of higher carbs!! I lowered my cals to right at 1800. Today is 175G of carbs which is not a lot but a hell of a lot better than 100 for 2 straight days! I know this is probably much too low but at this point, I have 4 weeks to try and finish what I started. I can smell the finish line and am pretty excited to return to a normal life. For the past 5 months, I have not thought about anything really other than this show. I have yardwork, golfing, fishing, swimming, boating, etc to look forward to and I am pumped. Unfortunately, I couldn't get things moved around with my schedule to compete in the Omaha. Just the Des Moines and then 2-3 years off to try and add some much needed size. This will be the first time, I log my macro's throughout the off-season so hoping to see some good results--Brian

[Trapzillaoo7]

LOL, I hope the new "assets" are all you hoped they would be! How are things progressing? How are you feeling? Still getting leaner?

I am sure you are tearing it up!

Brian


4-10 Back/cardio

Woke up at 5 this morning so I could get some cardio in before we went back to see the doctor and unveil my wife's new assets. I jogged for 40 min at 7.0, 2.5 incline. Not super strenuous but I could tell the slight incline wore my hamstrings out for DL's this afternoon. All finished for the day. Now just relaxing and enjoying a day of higher carbs!! I lowered my cals to right at 1800. Today is 175G of carbs which is not a lot but a hell of a lot better than 100 for 2 straight days! I know this is probably much too low but at this point, I have 4 weeks to try and finish what I started. I can smell the finish line and am pretty excited to return to a normal life. For the past 5 months, I have not thought about anything really other than this show. I have yardwork, golfing, fishing, swimming, boating, etc to look forward to and I am pumped. Unfortunately, I couldn't get things moved around with my schedule to compete in the Omaha. Just the Des Moines and then 2-3 years off to try and add some much needed size. This will be the first time, I log my macro's throughout the off-season so hoping to see some good results--Brian

[musclemass22]

Still pounding away. Had a few workouts where I was exhausted going in but still killed it. I was stoked after dragging my a** into the gym last night and walking out knowing I had just trashed my legs. Going out to a gym in West Omaha the next 3 days to work with a well respected BB on my posing/routine and to see where he thinks I am at. Actually, the gym owner won the Des Moines show and his pro-card a year or two ago(John Barnhill). I will try and get some progress pics up soon but just been so damn busy lately

[RooRooTJ]

Keep killin it and in for the update pics.

[scoobysnacks]

Im impressed by your conditioning. Way to nail it.

Good Luck

Ss

[musclemass22]

Im impressed by your conditioning. Way to nail it.

Good Luck

Ss


Coming from you and how lean you get....THANKS. I have some Berto esque' pics of the glutes but not sure if I can post them on here or not. There not his level but I am happy with how they are coming in. Definitely need to add some mass to my hams this off-season though. I really wish I could have hired you, at least for these last 4-6 weeks to dial me in and lower my stress levels. Cut me a deal for the last 3 weeks?:) I did manage to schedule a posing coach the next 2 days so going to soak up as much as I can from him and then really focus on my presentation these last couple weeks.--Brian

[scoobysnacks]

Coming from you and how lean you get....THANKS. I have some Berto esque' pics of the glutes but not sure if I can post them on here or not. There not his level but I am happy with how they are coming in. Definitely need to add some mass to my hams this off-season though. I really wish I could have hired you, at least for these last 4-6 weeks to dial me in and lower my stress levels. Cut me a deal for the last 3 weeks?:) I did manage to schedule a posing coach the next 2 days so going to soak up as much as I can from him and then really focus on my presentation these last couple weeks.--Brian

Honestly, bro you dont need me at this point. Your conditioning is VERY much on point, continue to trust your instincts. I wish I was that thin skinned....very good detail and separation. You are going to kill it. Nice work.

The one thing you do need is a posing coach, so hire them. But, make sure they really knwo what they are doing. I see these posing "Coaches" pose their people and Im like what part of "X" shape creation with the poses dont you get either. Your rear dub bi from the waist up is money, from the waist down you need to be taught to position your legs to create the lower half of the X.

See this guy, he is actually over exaggerating it in my opinion, but its a good one to teach from because the X is there, you can see his outter quads becuase he turned BOTH heals inward. Study his legs.

http://forums.rxmuscle.com/showthread.php?t=33329

Ss

[musclemass22]

Honestly, bro you dont need me at this point. Your conditioning is VERY much on point, continue to trust your instincts. I wish I was that thin skinned....very good detail and separation. You are going to kill it. Nice work.

The one thing you do need is a posing coach, so hire them. But, make sure they really knwo what they are doing. I see these posing "Coaches" pose their people and Im like what part of "X" shape creation with the poses dont you get either. Your rear dub bi from the waist up is money, from the waist down you need to be taught to position your legs to create the lower half of the X.

See this guy, he is actually over exaggerating it in my opinion, but its a good one to teach from because the X is there, you can see his outter quads becuase he turned BOTH heals inward. Study his legs.

http://forums.rxmuscle.com/showthread.php?t=33329



Ss
Your input is very much appreciated. Started turning my knees out(or heels in) like Trap suggested earlier and it does make a HUGE difference. The guy I am working with today has been in the game for a long time. Actually started a gym from scratch and was so succesful, 24 hr fitness bought him out. He started another one in which many good BB's train at. I am kind of self-conscious so everytime I start posing at the gym and someone walks by, I stop. I need to just DO IT! Going to really practice hard these last few weeks. Once I feel comfortable with my posing, I will post some more pictures but here are some from last week. The first is actually some cupcakes I made w/whey,egg white,pysillium husk, and a little baking powder. They were awesome and felt like I was cheating!

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout032.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout002-1.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout019.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout003-1.jpg

[scoobysnacks]

Your input is very much appreciated. Started turning my knees out(or heels in) like Trap suggested earlier and it does make a HUGE difference. The guy I am working with today has been in the game for a long time. Actually started a gym from scratch and was so succesful, 24 hr fitness bought him out. He started another one in which many good BB's train at. I am kind of self-conscious so everytime I start posing at the gym and someone walks by, I stop. I need to just DO IT! Going to really practice hard these last few weeks. Once I feel comfortable with my posing, I will post some more pictures but here are some from last week. The first is actually some cupcakes I made w/whey,egg white,pysillium husk, and a little baking powder. They were awesome and felt like I was cheating!

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout032.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout002-1.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout019.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/15weeksout003-1.jpg

Your side chest needs work to, you are hunching and crunching. Take a deep breath, suck in the abs to get your wasit tiny and get BIG. Here is one of me just before Junior Nats. And then twist a tad to see the back pec, this will make you look wider and biger. Dont hunch away, you seen pumping Iron, Arnold talks about us little guys cowering away, get BIG. I hope you dont mind me inserting this here, but you should try to fix this pose, you have all the tools to make it very good.

http://img176.imageshack.us/img176/6149/sidechestweighins.jpg

[musclemass22]

I'll take all the advice I can get. Great pic of you btw! I think when I first started competing, I "stayed big" like you said in the SC pose. I think I am trying to show what little detail I have in my legs, thus ruining the pose. Had a great back day/stepmill this morning and now heading out for a couple hours of posing practice. I am going to get someone to take some pics of ALL the mandatories. If you have time, stop back in and critique them. Also, great website you have going. I like the two articles you have posted on there and will be sure to go over them again as the show approaches. Thanks for your input--Brian

[scoobysnacks]

I'll take all the advice I can get. Great pic of you btw! I think when I first started competing, I "stayed big" like you said in the SC pose. I think I am trying to show what little detail I have in my legs, thus ruining the pose. Had a great back day/stepmill this morning and now heading out for a couple hours of posing practice. I am going to get someone to take some pics of ALL the mandatories. If you have time, stop back in and critique them. Also, great website you have going. I like the two articles you have posted on there and will be sure to go over them again as the show approaches. Thanks for your input--Brian

I will for sure, and thanks about the website.

You can show plenty of detail staying big up top. That doesnt mean you cant sit into the pose some, the upper body just stays upright. I am sitting into it some, I have my hams smashed against back leg, droppng them with a clear line, I have my calf spiked as high as it will go and Im pushing off agains the ground with that calf to show glute detail. All little things that make it better.

Ss

[J_Bo]

Damn! You're conditioning is ON!

[musclemass22]

Spent maybe 30 min with that guy to work on my posing......and I learned a lot. Little things like foot placement, angles, fluidity in the 1/4 turns, etc. It was very informative and I am hoping to see him again a few times but definitely going to apply what I learned today and start hitting it hard.

[musclemass22]

Damn! You're conditioning is ON!

Thanks, still trying to get that last little bit off though. Made a version of your cupcakes this morning....MONEY!

[zmcdole]

Don't stress over the scale. I know several times during my last cut the scale played with my head. It either wouldn't move or it went up slightly even though I KNEW I was getting leaner in the mirror. I tried to avoid the scale for the last 2-3 weeks and only used it when I stopped seeing changes in the mirror.

[musclemass22]

Don't stress over the scale. I know several times during my last cut the scale played with my head. It either wouldn't move or it went up slightly even though I KNEW I was getting leaner in the mirror. I tried to avoid the scale for the last 2-3 weeks and only used it when I stopped seeing changes in the mirror.


I hear ya. My work schedule has been a little more regular lately so I have been able to weigh at a consistent time of day for the last 1-2 weeks. Going in the right direction. Honestly, I think I only have room for 1-2lbs more lost before I start looking kind of stringy. I weighed 167.8 this afternoon. I agree though, the mirror is the best way to judge your progress

[zmcdole]

I hear ya. My work schedule has been a little more regular lately so I have been able to weigh at a consistent time of day for the last 1-2 weeks. Going in the right direction. Honestly, I think I only have room for 1-2lbs more lost before I start looking kind of stringy. I weighed 167.8 this afternoon. I agree though, the mirror is the best way to judge your progress

I want to compliment you and tell you that you're already shredded, but I also wanna be careful because you and I both know that you can never be too shredded. So keep at it!!

[musclemass22]

I don't have the mass of other competitors so there is no other option. Not concerned at all about where my weight falls. Just trying to get as peeled as possible in the remaining time. Did muscletech decide yet on your photos? I've spoken a lot with a muscletech sponsored BB at past shows.....Eddie Latoza. He has a lot of ads in the magazines and a pretty sweet contract. Hoping it comes through for you--Brian

[zmcdole]

I don't have the mass of other competitors so there is no other option. Not concerned at all about where my weight falls. Just trying to get as peeled as possible in the remaining time. Did muscletech decide yet on your photos? I've spoken a lot with a muscletech sponsored BB at past shows.....Eddie Latoza. He has a lot of ads in the magazines and a pretty sweet contract. Hoping it comes through for you--Brian

I haven't heard yet. When I went in for my after shoot they told me that they were waiting on a few other guys to finish their diets and come in for photos at a later date. My guess is by now they've had their photo's taken. So hopefully I'll hear something pretty soon. Either way I'm sponsored until Nov. They give me $500 a month in product of my choice. Not much compared to Latoza or some of their other big name guys, but it's way more stuff than I would normally be purchasing with my own cash. So it's a huge blessing/luxury to me.

[musclemass22]

I haven't heard yet. When I went in for my after shoot they told me that they were waiting on a few other guys to finish their diets and come in for photos at a later date. My guess is by now they've had their photo's taken. So hopefully I'll hear something pretty soon. Either way I'm sponsored until Nov. They give me $500 a month in product of my choice. Not much compared to Latoza or some of their other big name guys, but it's way more stuff than I would normally be purchasing with my own cash. So it's a huge blessing/luxury to me.


Yeah, if I remember right, Eddie told me his contract was for $10,000 per year and $1,000 in supps p/month. He told me his house is just full of crap that he would otherwise never buy.

[J_Bo]

How's everything coming, Brian? We're gettin' down to the nitty gritty now!

[musclemass22]

How's everything coming, Brian? We're gettin' down to the nitty gritty now!


Just saw this Jason.....anyways, things have been going pretty good. Pretty lethargic these past 2 weeks though, just not a ton of energy. Due to the stress I have going on now, I really wish I had access to the knowledgeable coaches you have to help you with this final week. I am kind of all over the place and have not slept much due to my mind going a million miles an hour about what I should and shouldn't do. I drew up a plan but am kind of winging it. The goal was to be better than my last show and I have accomplished that. Anything else would be gravy.

I made all my food for this weekend last night. I made 3 lbs tilapia, 10lbs chicken, 8 lbs of sweets/russets and a little broccoli and portioned it to about 3-4oz protein, 5oz cho. Probably way too much food but last time I did this show,(5 years ago) I didn't even bring a cooler, lol! I'm not really doing much different from my normal diet as I eventually decided to play it safe. Last night I did eat about 10oz of russets and got vascular as f@#$. I should have done a few trial runs like Joe GO is doing to figure out how my body responds a little better. I woke up a little watery though so not sure what to do. In 17 weeks of dieting, there was never an off day until yesterday. I was scheduled for a ciruit style, LI cardio but my boy got a double ear infection and I hadn't slept in over 24 hrs. Normally I take Thursday/Friday just to pose and relax but did yesterday's workout instead. Felt good to sweat a little bit.

I am all over the place with this post as we both know, our minds are not functioning optimally right now. I just want to tell you good luck and that your transformation/work ethic are phenomenal. I look forward to shooting the shi# with you and stealing all the info you got from Berto, Quelly, and those guys:)

Brian

[Trapzillaoo7]

Good luck and tear it up!

Brian


Just saw this Jason.....anyways, things have been going pretty good. Pretty lethargic these past 2 weeks though, just not a ton of energy. Due to the stress I have going on now, I really wish I had access to the knowledgeable coaches you have to help you with this final week. I am kind of all over the place and have not slept much due to my mind going a million miles an hour about what I should and shouldn't do. I drew up a plan but am kind of winging it. The goal was to be better than my last show and I have accomplished that. Anything else would be gravy.

I made all my food for this weekend last night. I made 3 lbs tilapia, 10lbs chicken, 8 lbs of sweets/russets and a little broccoli and portioned it to about 3-4oz protein, 5oz cho. Probably way too much food but last time I did this show,(5 years ago) I didn't even bring a cooler, lol! I'm not really doing much different from my normal diet as I eventually decided to play it safe. Last night I did eat about 10oz of russets and got vascular as f@#$. I should have done a few trial runs like Joe GO is doing to figure out how my body responds a little better. I woke up a little watery though so not sure what to do. In 17 weeks of dieting, there was never an off day until yesterday. I was scheduled for a ciruit style, LI cardio but my boy got a double ear infection and I hadn't slept in over 24 hrs. Normally I take Thursday/Friday just to pose and relax but did yesterday's workout instead. Felt good to sweat a little bit.

I am all over the place with this post as we both know, our minds are not functioning optimally right now. I just want to tell you good luck and that your transformation/work ethic are phenomenal. I look forward to shooting the shi# with you and stealing all the info you got from Berto, Quelly, and those guys:)

Brian

[musclemass22]

Thanks Trap! Good luck with your shows as well. When I'm not competing, I don't spend to much time on here but will be sure to stop in and see your results. According to the promoter, Ryan Irwin, the competitors are stating to file into the hotel and he just saw "the textbook of conditioning!" Should be a good, very tough show but ready to get underway!--Brian

[musclemass22]

a little pre-show info.....yesterday took my final shower and shaved. Looked the best I ever had with some crazy vascularity probably from the hotshower. Last night...wtf? Looked pretty watery with absolutely no vascularity. I did not have a pump or anything so hopefully that played a part but really starting to stress a bit. Woke up this morning looking a bit tighter so feeling a little better.

I didn't get a chance to meet Jason last night(he is staying at a different hotel) but saw some other competitors. There were some big, tall guys at check-in but unsure of there conditioning as everyone was covered up. Can't believe how freaking cold it is in May! Normally we are in the mid-70's now and it was 38 this morning???Competitors meeting is at 730 so will be leaving in a bit. If there is enough down time between morning and evening shows, I will post some pics and try and get some up of JBO as well.--Brian

[musclemass22]

Update: Pretty happy with how I did. In the Central Midwest, I was in a really tough class. The top 2 guys were already natural pro's, one in the 40+ from Kansas City and one(from London) is the British Natural National Champion. They both looked phenomenal and would not debate if one of them won the whole show. I would venture to say I took 3rd behind them. In the Iowa Open, I think I have good shot at taking first in the short class so hoping to get myself an overall posedown this evening. We shall see.....pics to follow and I will post some of J-Bo in his thread as well. He looked really good and was a super nice guy--Brian

[musclemass22]

Pre-Judging: 2010 Central Midwest/Iowa

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates038.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates040.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates041.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates039.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates037.jpg
British National Champ....flew in from London......WTF?

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates043.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates048.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates070.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates045.jpg

[ehlisl]

Prejudging pics looked amazing Brian! Can't wait to see what goes down tonight and look forward to the recap! Have fun buddy!!

[musclemass22]

Prejudging pics looked amazing Brian! Can't wait to see what goes down tonight and look forward to the recap! Have fun buddy!!


Thanks Big Luke. I am an everyday lurker in your thread......very motivating. Regardless of the outcome, I am happy with myself. I look better than my previous showing and that is all you can do. A class win and shot at the overall Iowa would be sweet but who knows. My posing still sucked and I will be hiring a prep coach my next go around. I can't control who shows up and just so happens there were about 15-20 competitors who were flat out better than me. I will post lots of pics and get a good recap from the show tomorrow as I'm sure JBo will also. Thx for checking in and good luck with your upcoming show. You look great thus far--Brian

[Trapzillaoo7]

Great picts and great update! I am happy for the both of you. Now, GO HAVE FUN, friggin enjoy it. You busted ass this year!

Great job again!

Brian

[zmcdole]

Just checked out your pics. You looked great! And your color was pretty good as well. What tan did you use? Nice job! And yeah, enjoy it you look like you busted your butt.

[musclemass22]

1st Place Iowa Open Short, 3rd Place Central Midwest. I had the overall in my class for the CM abd also a 40+ pro that was trying to get another card. They both looked amazing no arguments here. Didn't get to crazy foodwise after the show and feel really good about it. I ate a huge plate of chicken nachos from Champs and a huge Water. That was hit. Sushi for lunch tomorrow followed by grilling with the family for Mothers Day. Will try to post a detailed review tomorrow with some more pics--Brian

[musclemass22]

Just checked out your pics. You looked great! And your color was pretty good as well. What tan did you use? Nice job! And yeah, enjoy it you look like you busted your butt.


I usually do the whole 5 coats of pro-tan, Dream tan day of. I actually did the spray tan this year and nothing else. These guys were good. Took 10 min and I slept comfortable and didn't have to worry about smearing it all over ****. My wife loved it because she could relax and watch the show rather than touching me up constantly. I have heard some people have bad luck with it but these guys were really good.....$85 and they touched me up anytime I wanted backstage.-Brian

[Trapzillaoo7]

Congrats and great job! Enjoy the off-season!

Brian

[Bnizzle163]

Just found your thread and must say you looked awesome man! Great conditioning. I hope you have a wonderful offseason!

[chuckles_345]

Congrats! Top 3 in a class that included a national champ and a masters pro is quite the accomplishment.

Chuckles

[musclemass22]

Congrats! Top 3 in a class that included a national champ and a masters pro is quite the accomplishment.
Thx. I follow your thread(on here and on the nanbf website occasionally...good work!)
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates027.jpg

Chuckles


Just found your thread and must say you looked awesome man! Great conditioning. I hope you have a wonderful offseason!

Thx man. I looked through your thread quite a bit during my prep as well. Your off season seems to be going well.


Congrats and great job! Enjoy the off-season!

Brian

Thanks Brian. Now go get yourself some hardware!!

[musclemass22]

Pics of Overall Iowa Open:

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates027.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates026.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates024.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates025.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates028.jpg

http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates030-1.jpg

[musclemass22]

Pic of Overall Iowa Winner (picture does not show how large he was!. Hard as nailz too!)

Jason Kaiman
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates050-1.jpg

After the show with my girlfriend who did the Central Midwest Figure.
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates060-2.jpg

After a huge plate of chicken nachos!
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates096-1.jpg


Central Midwest Overall(minus JBO cause my wife cut him off accidentally:(
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates086-2.jpg

Central Midwest Overall Champion and ProCard winner-Liam Mckeon(from London)
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates095-1.jpg

[musclemass22]

Recap:

Ok, so day 1 of post contest and I am settling in. Had a big plate of chicken nachos last night and lots of water but that was it. Pretty proud of myself after eating 2 large 3 topping Papa John's pizzas after my last show. Woke up in Des Moines this morning and instead of smashing a breakfast buffett, my wife and I grabbed a coffee and a banana and made the 2 hr drive home. Spent a lot of time with family/food today and it was nice having the energy to actually socialize and interact with nieces/nephews, etc. I didn't make any terrible choices but my calories were probably pretty damn high. Here was the menu for today when I got home from Des Moines:

Breakfast: 4whole eggs/8whites, 3pcs of wheat toast, 1 pc of cinnamon raisin toast
a leftover from the trip consisting of 4oz boiled chix/5oz baked potato
1 Serving of Myofusion protein(sample from the show)

Lunch: 6 rolls of sushi shared with my wife(I obviously ate the majority)

Dinner: 4 burgers(no buns), 4 chicken breasts, tons of cheesy broccoli/rice, cheesy potatoes, 1 slice of coconut creme pie, 1 PB girl scout cookie
1 coconut trioplex bar

I was set up to do pizza tomorrow but I really think Ihave had my feel. I think I will go right back on the diet tomorrow, doubling my carb sources at every meal. That really won't be that many added cals since by showtime, my servings were usually only 1/2c cooked brown rice or 1/3c dry oats. I leave for Houston on Wednesday and will do plenty of eating and very little training so I will consider that my time to stray a bit.

While I wish I could do another show to get my moneys worth from all the dieting, I am glad to be done. I am happy with how I finished and know that I beat my previous self which is all you can do. My plan is to take at least 2 years and hopefully 3 to really focus on adding some size. I will be focusing heavily on hams/abs and legs in general. I might even try and start on off season log on here. I do plan to track my macros on fitday through the off season which is something I have never done. Anyways, good luck to everyone competing this Spring and I will still be lurking and chiming in occasionally. Thanks to the few that followed along and offered support--Brian Mauer

[musclemass22]

Thx man. I looked through your thread quite a bit during my prep as well. Your off season seems to be going well.



Thanks Brian. Now go get yourself some hardware!!


I meant to post this one chuckles. These were the 2 guys in my class with cards already:
http://i288.photobucket.com/albums/ll188/bmauer1/2010CentralMidwestStates070.jpg

[cawiau]

You looked great on stage bro and so did your girl.
Congrats!

*repped*

[musclemass22]

My posing routine from the night show: Pretty happy considering I didn't practice til about 30 min prior, lol! I forgot a few poses so it seems pretty quick but time says 1:01 so probably about right,,,,,,,,

http://www.youtube.com/watch?v=_CC2rqFleYI

[Jim Goodman]

A little late coming into this, but I think you looked great and did a really good job. You came a long way since the 2008 show in Omaha.

[musclemass22]

A little late coming into this, but I think you looked great and did a really good job. You came a long way since the 2008 show in Omaha.


Thanks Jim! I really wanted to do your show and even tried pushing my vacation back with the airlines and work but it just wouldn't work. I planned on attending your show and helping out but got caught up in a landscaping project I had been putting off through prep. I am following Tonia's prep and sounds like she is doing good. I was planning on an extended break but I am itching to do it all over again. I love the grind of prep!. My problem is finding a balance with family life and everything else. I get so focused on the prep, it takes away my social life and quality time with my wife so we'll see what she thinks. Sounds like my buddy Dillin did pretty well at your show and Mike Hutcherson was in Des Moines. He looked great up there. Congrats on putting on a good show!--Brian

[Jim Goodman]

Thanks Brian - Dillon did fantastic as did Michael, definitely looking forward to pics.

Absolutely find balance with it in your life - Tonia and I have much experience with it getting out of balance and the lessons we learned were tough. There will always be a show to do somewhere, but you can't get the quality time back with your family once its gone. Sounds like you are on track.

Take Care,
jim

[musclemass22]

Just a quick update on the show.......

Got an email from the promoter saying that BOTH the Mens Iowa overall and Womens Overall pissed hot. I want to say congratulations to Ryan Armstrong(red trunks, medium class) who unfortunately did not get the credit on stage that he deserved. It's a shame but at least the promoters did in fact send in the urine and hopefully it will deter people in the future.

[Jim Goodman]

Just a quick update on the show.......

Got an email from the promoter saying that BOTH the Mens Iowa overall and Womens Overall pissed hot. I want to say congratulations to Ryan Armstrong(red trunks, medium class) who unfortunately did not get the credit on stage that he deserved. It's a shame but at least the promoters did in fact send in the urine and hopefully it will deter people in the future.


It is a drag, what I know of the situation it is believed to be a dirty supp he took. It doesn't change anything but it does highlight the point for those who want to compete in the tested arena beware of products that are producing outcomes that rival pro-hormones and anabolic agents as they may very well contain such. Additionally, stick with reputable manufactures.

You'd be surprised how many people I had to DQ this year in the weeks before the Heartland Classic - some of these guys honestly didn't know what they were taking, sucks but we're serious about it.