Franco is like a child, and I am his daddy: 20+ Weeks of contest prep

[Sean15782]

I'm starting my prep tomorrow and I'll be updating here with workouts, pics, and stories to keep me motivated!

I entered my first natural bodybuilding competition in May 2007, and my second in June 2008, where I won the novice overall. I have been training hard since then to build a physique worthy of competing in the open division.

I am not there yet, but I have made great strides toward this end! I am targeting a couple of OCB shows this fall including the OCB Las Vegas Championships and the OCB Arizona Natural.

I have weighed my options and decided it is time to start dieting & see exactly what I'm working with under the 184 lbs I'm carrying around. I'm going to be cautious and put my BF at ≈ 12% +/- 1%

It is also worth noting that I began a foray into competitive boxing last summer, and it is my second love. I train for this 2-3 times per week, and it is a great competitive outlet for me, as well as a very fun/intense form of cardio.

Current Training Schedule / Protocol
Monday- Back/Triceps - AM (Boxing - PM)
Tuesday - OFF
Wednesday - Quads/Triceps/Calves
Thursday - (Boxing - PM)
Friday- Chest/Biceps
Saturday - Shoulders/Hamstrings/Calves
Sunday - OFF

I am currently alternating weeks of 5 rep training and 12 rep(9 for legs) training. I normally select 2 exercises per body part (3 for back and quads). The weight selected is such that I fail at or around my desired rep range. After every month of this rotation, I schedule a one week de-load before going at it again. I have been very pleased with this system for the past few months. I also occasionally use occlusion training as a shock stimulus for my biceps and triceps! I might use it for quads as well to see if it helps bring out any extra detail.

Cardio Schedule/Protocol
My goal is to do as little cardio as possible!!! I will probably pull food before doing more than 30 min sessions of cardio.

-20 minutes LI post workout
-10 Intervals of HIIT Jump Rope 2-3X per week

Current supplements :
- Xtreme formulations Ultra peptide/SciVation Solution 5
- SciVation Xtend
- NOW ADAM
- NOW Super Omega 3-6-9
- AAEFX Cell Rush
- PrimaForce Creatine/Beta-Alanine
- E-bol

Nutrition
Workout Days (Totals: 270g Carb, 240g P, 65g Fat) – 2635 kCal

Meal 1:(40g P, 30g C, 15g F)
6oz Meat, 1 Pop-Tart, 1 Tbsp PB

Meal 2 (Pre): (40g P, 90g C, 10g F)
1 ½ scoops Protein, 2 Pop-Tarts, 8 oz Choc. Milk

Intra: (0g P, 40g C, 0g F)
Size-On v2

Meal 3(Post-Shake): (40g P, 30g C, 0g F)
1 ½ scoops Protein, 8oz Choc. Milk

Meal 4(Post-Meal): (40P, 60g C, 10g F)
6oz Meat, Carb of Choice

Meal 5: (40g P, 5g C, 15g F)
6oz Meat, 2 Tbsp PB

Meal 6: (40g P, 15g C, 15g F)
1 ½ scoops Protein, 2 Tbsp PB
__________________________________________________ ___________________________

Off Days (Totals: 210g Carb, 240g P, 70g Fat) – 2430 kCal

Meal 1: (40g P, 15g C, 15g F)
2 Scoops Protein, 1 Pop-Tart

Meal 2: (40g P, 40g C, 15g F)
10 eggs, 3 pancakes, 1 Tbsp PB

Meal 3: (40g P, 15g C, 15g F)
4 Scoops Solution 5

Meal 4: (40g P, 45g C, 5g F)
6oz Meat, 1 Pop-Tart

Meal 5: (40g P, 50g C, 5g F)
2 Scoops Protein, Fruit

Meal 6: (40g P, 45g C, 15g F)
6oz Meat, 6oz Sweet Potato, 1 ½ Tbsp PB

Current Daily water intake: ~160oz

[jth16]

Looks good bud! Lol, you have a bit of an affinity for pop-tarts, yeah? I can't blame you.

How about some starting point pictures? Are you doing this all by yourself, or do you have a coach?

[Sean15782]

Looks good bud! Lol, you have a bit of an affinity for pop-tarts, yeah? I can't blame you.

How about some starting point pictures? Are you doing this all by yourself, or do you have a coach?

Good to have you in here Jordan!

http://3.bp.blogspot.com/_HQ3Zy4pSMUw/SaVuHTXC4_I/AAAAAAAAALo/FLnepIuY4Cg/s400/Pop+Tarts+logo.jpg

I <3 pop-tarts and to all those not on the band wagon:

http://obamiconme.pastemagazine.com/entries/images/26/3a/1351328/original_image.png?1250215229

[Sean15782]

Other Business

I will be handling the prep myself for at least the first 8 weeks, but once I bring in outside help, I will be handing the reins over to Dr. Layne Norton. I worked with him 2 times before and he's the guy I want to be my second pair of eyes.

Pics:
I'll have some soon, I have to get ahold of a digital camera. I'm not looking bad, definitely the best I've ever started at!

[Sean15782]

1st official prep workout and cardio session, coming up!

[Sean15782]

http://stignace.eup.k12.mi.us/6808702168423/lib/6808702168423/michigan_state_logo%5B1%5D.jpg


I am graduating from MSU's Eli Broad Business School on May 8th, and I want to make some serious progress by then! Woke up today at 182.0, I want to shoot for just under 2lbs a week and be around 172.0 by then. That is the point where I'll talk it over with Layne and see where he thinks I should go from there.

The temperature is FINALLY starting to warm up, and I cannot wait to get some sun so I don't feel like a ghost.

Summary:
Starting weight = 182.0
Goal for May 8th = 172.0

Want to look like this, but better
http://forum.bodybuilding.com/attachment.php?attachmentid=1391271&d=1214402648

[Sean15782]

5 rep - Back/Triceps

Narrow underhand pull up - I lean back a little bit here and I can almsot totally isolate my lats!!! 1 of my new favorite movements!
BW x 10
BW x 10

Wide Grip Pull-up
BW x 8
BW x 8

DB Row
100 x 5
140 x 5

Rope Pull Over
80 x 5
100 x 5
120 x 5

One Arm Cable Over Head Ext.
50 x 5
60 x 5
70 x 5

Close Grip Press-Down
100 x 5
150(Stack) x 5
(STACK + 45LBS) x 8 PR

Triceps Kick-Back
30 x 5
40 x 5 PR

25 minutes LI cardio on the elliptical HR @ 125

[DanTheManB]

any before pics brosef? 10lbs drop is gonna be awesome. can take it nice and slow

[Sean15782]

any before pics brosef? 10lbs drop is gonna be awesome. can take it nice and slow

Yeah, I'm pretty pumped. Day 1 feels good, though I haven't been off the deep end or anything I have been fairly structured with my food for the past 6 months.

I should be getting a full set of pics within the next week, my buddy promised to let me borrow his camera.

For now, here's one a snapped a couple weeks back at around 185 just messing around when my friend had his laptop over.

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-03-22at18493.jpg

[Sean15782]

Flexibility

I wanted to touch on this a little bit, even if no one reads it! And this not about your v-sit and reach numbers for those who can remember middle school/high school gym class!

I have learned a lot about my body over the past couple years. Anyone who has prepped for a show knows just how intense of a connection one can actually have with their body. In the few weeks before the show when you only have a few pounds left to loose, each pound seems to be exponentially more crucial, revealing previously hidden details. Each new vein or striation is a miracle in itself.

Bodybuilding is an obsession oriented endeavor, we track our macro's, record our workouts, and regularly check the scale/mirror for the results of our labor. So I have told myself from the beginning that everything had to be perfect if I wanted to be the best, even in the "off-season". I missed out on a lot of opportunities with friends, things from pickup basketball games to going to parties. As I approach the end of my time in college, I realized I wasted a lot of time! This past year has been one of my most productive (In all areas! Bodybuilding, Socially, Business) and I credit it to the flexibility I have developed. You dont need to have only oatmeal or sweet potato for your carbs (hello pop-tarts), and playing some basketball IS NOT going to make you loose muscle!

This pertains to young people, but applies to the older crowd as well:

You can do all of the other activities in life AND pursue goal in bodybuilding! I have made it a point to go out with my friends, even if I wasn't going to be drinking, I could still chill with them and have a great time. If your friends are really your friends you can do the same! Some people confuse friends with people they like to get f*cked up with, so it is no wonder they can't stand to hang around them when they are sober! Find the people you can sit around with and do nothing, those are your true friends. Stop hanging around people that you can't be yourself with and you'd be surprised how much fun you can have!

Someone who I think exemplifies flexibility is FLTallPaul (Paul R.)!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11771622/profilepic/1oPQJWc8LWkABmVSixCVwIwbFmLgjM1230.jpeg

He is always doing fun things and still getting the job done. That is how you truly make bodybuilding fit into your life!

And speaking of other fun things, I have also come to love boxing over the past year. I train/spar at least 2X per week, so you can expect for me to talk about that here and there going forward!

[DanTheManB]

Flexibility

I wanted to touch on this a little bit, even if no one reads it! And this not about your v-sit and reach numbers for those who can remember middle school/high school gym class!

I have learned a lot about my body over the past couple years. Anyone who has prepped for a show knows just how intense of a connection one can actually have with their body. In the few weeks before the show when you only have a few pounds left to loose, each pound seems to be exponentially more crucial, revealing previously hidden details. Each new vein or striation is a miracle in itself.

Bodybuilding is an obsession oriented endeavor, we track our macro's, record our workouts, and regularly check the scale/mirror for the results of our labor. So I have told myself from the beginning that everything had to be perfect if I wanted to be the best, even in the "off-season". I missed out on a lot of opportunities with friends, things from pickup basketball games to going to parties. As I approach the end of my time in college, I realized I wasted a lot of time! This past year has been one of my most productive (In all areas! Bodybuilding, Socially, Business) and I credit it to the flexibility I have developed. You dont need to have only oatmeal or sweet potato for your carbs (hello pop-tarts), and playing some basketball IS NOT going to make you loose muscle!

This pertains to young people, but applies to the older crowd as well:

You can do all of the other activities in life AND pursue goal in bodybuilding! I have made it a point to go out with my friends, even if I wasn't going to be drinking, I could still chill with them and have a great time. If your friends are really your friends you can do the same! Some people confuse friends with people they like to get f*cked up with, so it is no wonder they can't stand to hang around them when they are sober! Find the people you can sit around with and do nothing, those are your true friends. Stop hanging around people that you can't be yourself with and you'd be surprised how much fun you can have!

Someone who I think exemplifies flexibility is FLTallPaul (Paul R.)!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11771622/profilepic/1oPQJWc8LWkABmVSixCVwIwbFmLgjM1230.jpeg

He is always doing fun things and still getting the job done. That is how you truly make bodybuilding fit into your life!

And speaking of other fun things, I have also come to love boxing over the past year. I train/spar at least 2X per week, so you can expect for me to talk about that here and there going forward!

excellent points here! wish i knew this at your age....i didn't let myself enjoy anything socially and im paying for it now

[Sean15782]

excellent points here! wish i knew this at your age....i didn't let myself enjoy anything socially and im paying for it now

Thanks Dan, we can't get caught in the trap of our bodybuilding routines! Just like in all other areas of life, we have to be open to new and maybe even scary ways of doing things.

If you aren't familiar with Plato's "Allegory of the Cave" it is a must read to understand the tendency of humans to become caught in webs of their own design.

[Sean15782]

Meal from last night

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-03-23at00572.jpg

Chicken Breast and Chips
(Macros: 40g Protein, 25g C, 15g F)

[UCFBuilder]

Flexibility

I wanted to touch on this a little bit, even if no one reads it! And this not about your v-sit and reach numbers for those who can remember middle school/high school gym class!

I have learned a lot about my body over the past couple years. Anyone who has prepped for a show knows just how intense of a connection one can actually have with their body. In the few weeks before the show when you only have a few pounds left to loose, each pound seems to be exponentially more crucial, revealing previously hidden details. Each new vein or striation is a miracle in itself.

Bodybuilding is an obsession oriented endeavor, we track our macro's, record our workouts, and regularly check the scale/mirror for the results of our labor. So I have told myself from the beginning that everything had to be perfect if I wanted to be the best, even in the "off-season". I missed out on a lot of opportunities with friends, things from pickup basketball games to going to parties. As I approach the end of my time in college, I realized I wasted a lot of time! This past year has been one of my most productive (In all areas! Bodybuilding, Socially, Business) and I credit it to the flexibility I have developed. You dont need to have only oatmeal or sweet potato for your carbs (hello pop-tarts), and playing some basketball IS NOT going to make you loose muscle!

This pertains to young people, but applies to the older crowd as well:

You can do all of the other activities in life AND pursue goal in bodybuilding! I have made it a point to go out with my friends, even if I wasn't going to be drinking, I could still chill with them and have a great time. If your friends are really your friends you can do the same! Some people confuse friends with people they like to get f*cked up with, so it is no wonder they can't stand to hang around them when they are sober! Find the people you can sit around with and do nothing, those are your true friends. Stop hanging around people that you can't be yourself with and you'd be surprised how much fun you can have!

Someone who I think exemplifies flexibility is FLTallPaul (Paul R.)!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11771622/profilepic/1oPQJWc8LWkABmVSixCVwIwbFmLgjM1230.jpeg

He is always doing fun things and still getting the job done. That is how you truly make bodybuilding fit into your life!

And speaking of other fun things, I have also come to love boxing over the past year. I train/spar at least 2X per week, so you can expect for me to talk about that here and there going forward!

I completely agree..after my first prep last year..i took what i learned and immediately applied it to my offseason..i always went out when my friends did..i just didnt drink..friends didnt have a problem..i played basketball and other sports when i wanted and it didnt affect my gains at all...in fact it prolly helped me stay lean...doing other things besides bodybuilding IMO is key to being successful in this sport..doing nothing but working out and eating will have u go insane as far as im concerned...even now..7 week into prep..i still go out and have fun with friends..albeit im not as out-going cause of energy levels bt i still go to get me out of the house and away from thinking about food

[fltallpaul]

Wow thanks for the kind words Sean...i was shocked to see my picture.

You are right about balancing life and the gym though. There is no reason why one can't learn time management and handle the rigors of contest prep and still be a productive person. My girlfriend and I both prepped last year together and still found time to go on vacation and hang with friends. In fact last year I went to California in the middle of my prep to play in a volleyball tournament, then finished my Master's Degree one week before I won my Pro Card.

I am glad you are finding some inspiration in my life style. There are not many of us dedicated to getting on stage and improving so we have to be sure to enjoy life and let others know how fun it can be!

[Sean15782]

I completely agree..after my first prep last year..i took what i learned and immediately applied it to my offseason..i always went out when my friends did..i just didnt drink..friends didnt have a problem..i played basketball and other sports when i wanted and it didnt affect my gains at all...in fact it prolly helped me stay lean...doing other things besides bodybuilding IMO is key to being successful in this sport..doing nothing but working out and eating will have u go insane as far as im concerned...even now..7 week into prep..i still go out and have fun with friends..albeit im not as out-going cause of energy levels bt i still go to get me out of the house and away from thinking about food

Variety IS the spice of life.


Wow thanks for the kind words Sean...i was shocked to see my picture.

You are right about balancing life and the gym though. There is no reason why one can't learn time management and handle the rigors of contest prep and still be a productive person. My girlfriend and I both prepped last year together and still found time to go on vacation and hang with friends. In fact last year I went to California in the middle of my prep to play in a volleyball tournament, then finished my Master's Degree one week before I won my Pro Card.

I am glad you are finding some inspiration in my life style. There are not many of us dedicated to getting on stage and improving so we have to be sure to enjoy life and let others know how fun it can be!

Just callin it like I see it! Thanks for the motivation you provide in your log!

[Sean15782]

Weight Today = 181.2 (-0.8)
Starting weight = 182.0
Goal for May 8th = 172.0


My body is in machine mode now, time to do WORK

[DanTheManB]

Thanks Dan, we can't get caught in the trap of our bodybuilding routines! Just like in all other areas of life, we have to be open to new and maybe even scary ways of doing things.

If you aren't familiar with Plato's "Allegory of the Cave" it is a must read to understand the tendency of humans to become caught in webs of their own design.

Yes- I read that in college (love philosophy btw) and at the time I found it interesting but couldn't link it to my life as my life was balanced at that point. Now I literally work out eat and sleep. Feels bad man.

[DanTheManB]

Weight Today = 181.2 (-0.8)
Starting weight = 182.0
Goal for May 8th = 172.0


My body is in machine mode now, time to do WORK

nice and slow brother! :)

[Sean15782]

nice and slow brother! :)

That's the goal! I might loose 2-3lbs this week, but after than I'm looking for about 1.5lbs per week.

Everything is lining up for a leg/bicep workout of EPIC proportions in a couple hours! Going for a squat PR and complete quad demolition.

[DanTheManB]

That's the goal! I might loose 2-3lbs this week, but after than I'm looking for about 1.5lbs per week.

Everything is lining up for a leg/bicep workout of EPIC proportions in a couple hours! Going for a squat PR and complete quad demolition.

kill it!

[Sean15782]

5 rep - Quads/Biceps/Calves

Barbell Squat
135 x 5
225 x 5
315 x 5 PR - Good form and perfect depth
315 x 5
225 x 5

Single Leg Press
2 plates per side x 5

Leg Press - Narrow Foot Placement
4 Plates per Side x 5
5 Plates per Side x 5

Leg Extensions
80 x 5
120 x 5
200 x 5

D-bell Curls
50 x 5 (per arm)
55 x 5 PR
40 x 5

Leaning One Arm spider Curl
30 x 5
40 x 5
40 x 5

Single Arm Rope Hammer Curl
50 x 5

Did some weighted AB work (I never usually do) as I am sensing my core is the weak link in my big lifts! This has to change if I want to be able to work with the BIG BOY weights!

Cardio was done an hour ago bc of a time crunch PWO
- 25 minutes LI cardio on the elliptical HR @ 125

[Sean15782]

Starting weight = 182.0
Weight Today 3/25 = 180.8 (-1.2)
Goal for May 8th = 172.0

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 180.1 (-1.9)
Goal for May 8th = 172.0

Movin' right along!

[Sean15782]

5 rep - Chest/Triceps

Incline Barbell
135 x 5
225 x 5
265 x 5 Not happy with this, 10lbs off my PR

Incline D-bell Fly
50 x 5
70 x 5
100 x 5 PR

Machine Fly
120 x 5
180 x 5
240 x 5 PR - 60lbs away from the Stack!

Incline Skull Crushers
60 x 5
90 x 5
110 x 8 Could have done more, heaviest pre-loaded e-z bar we have

One - Arm Over head Cable Ext.
50 x 5 (per arm)
60 x 5

Rope Tricep Extension
60 x 5
80 x 5
100 x 5

- Weighted Abs

- 15 minutes LI cardio on the elliptical HR @ 125,
Will probably hit 15 minutes more later today

[DanTheManB]

nice work on leg day bro. Keep it upppp!!!

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 179.7 (-2.3)
Goal for May 8th = 172.0

Off day today, but my roommate's and I just bought a basketball hoop, so there will be some serious 3 on 3 action going on.

Shoulders/Hamstrings/Traps tomorrow!

Other Business:

http://2.bp.blogspot.com/_JmLa7tEteDg/SPojYTaUBAI/AAAAAAAAAY8/MeA-kZHhvag/s400/Roe-Lucas-Green.jpg

Go Spartans!!!
Huge win last night to knock of Northern Iowa, the cinderella team that upset Kansas, the consensus pick to win the tournament.
One win away from the Final 4!!!

[Chazk]

Hey man im subbed in on this as i will be doing my first contest and log soon! How old are you btw?

[Sean15782]

Hey man im subbed in on this as i will be doing my first contest and log soon! How old are you btw?

Good to have you, hopefully you can learn from the mistakes of myself and others!!!
Doing your first contest prep is an experience that you will remember for the rest of your life, enjoy it!
To answer your question, I'm 21 years old.

[Sean15782]

5 rep - Shoulders/Hamstrings/Traps

Shoulder Press
135 x 5
225 x 5
245 x 4 No good, 5lbs off my PR

Prone D-bell Lateral (laying on incline bench)
40 x 5
50 x 5
60 x 5 PR

SLDL
135 x 5
225 x 5
315 x 5
385 x 4 PR!!!

Machine Shoulder Press
100 x 5
200(Stack) x 5
(Stack + 35) x 5

Lying Leg Curl
150 x 5
180 x 5
200 x 5

One-arm cable rear delt fly
40 x 5
50 x 5
60 x 5

Seated Cable Shrug
120 x 5
150 x 5
180 x 5

Weighted Abs

10 minutes - 8 Intervals HIIT on the Recumbent Bike

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 179.0 (-3.0)
Goal for May 8th = 172.0

7.0 lbs more to go to reach my 5/8 goal!


Other Business:

http://www.statenews.com/media/00/00/02/23/22353_JEA_FEA_Sparty_080707.jpg

Go Spartans!!! It just keeps getting better!!! I may be taking a road trip down to Indy's to root for my boys as they try to reach their second consecutive national championship game!!!

[Sean15782]

Superset - Back/Tri

Cable Overhand Rows SUPER SET w/ Narrow Underhand Pull-ups
120 x 9 (SS) BW x 9
150 x 9 (SS) BW x 9
175 x 9 (SS) BW x 9

Rope Pull Overs SUPER SET w/ One Arm Cable Rack Deads
80 x 9 (SS) 100 x 9
80 x 9 (SS) 120 x 9
100 x 9 (SS) 120 x 9

Fascia Stretch - BW Wide Grip Hang

Overhead One Arm Tricep Ext. SUPER SET w/ Cable Kickback
40 x 9 (SS) 30 x 9
45 x 9 (SS) 35 x 9
50 x 9 (SS) 35 x 9

Leaning Rope Tricep Extension (3 second hard squeeze)
80 x 5
90 x 5
100 x 5


10 minutes - 8 Intervals HIIT on the Recumbent Bike + 10 minutes LI Cardio - Elliptical HR @ 130

Awesome workout, I am swapping weeks of this style workout for my 12 rep weeks. So, I will alternate 5 rep weeks and superset weeks.

[Sean15782]

This is the leanest I've ever been at 179-180!!! Weight hasn't moved in two days but I look leaner so I'm all good with that! Quad/Bicep supset workout coming up in a few hours!

[Sean15782]

Superset - Quads/Biceps

Barbell Squat
135 x 9
225 x 9
245 x 9 9 rep PR

Narrow Leg Press SUPER SET w/ Smith Lunges
3 plates per side x 9 (SS) 115 x 9
3 plates + 25 per side (SS) 115 x 9
3 plates + 25 per side (SS) 115 x 9

Leg Extension
140 x 9
160 x 9

One Arm Bicep Cable Curl SUPER SET Leaning D-bell Concentration Curl
40 x 9 (SS) 30 x 9
45 x 9 (SS) 30 x 9
45 x 9 (SS) 30 x 9

Occluded Cable Rope Hammer Curls
80 x 9
70 x 9
60 x 9
60 x 9

10 minutes - 8 Intervals HIIT on the Recumbent Bike + 10 minutes LI Cardio - Elliptical HR @ 130

Feeling pretty good about where I'm at!

[DanTheManB]

Superset - Quads/Biceps

Barbell Squat
135 x 9
225 x 9
245 x 9 9 rep PR

Narrow Leg Press SUPER SET w/ Smith Lunges
3 plates per side x 9 (SS) 115 x 9
3 plates + 25 per side (SS) 115 x 9
3 plates + 25 per side (SS) 115 x 9

Leg Extension
140 x 9
160 x 9

One Arm Bicep Cable Curl SUPER SET Leaning D-bell Concentration Curl
40 x 9 (SS) 30 x 9
45 x 9 (SS) 30 x 9
45 x 9 (SS) 30 x 9

Occluded Cable Rope Hammer Curls
80 x 9
70 x 9
60 x 9
60 x 9

10 minutes - 8 Intervals HIIT on the Recumbent Bike + 10 minutes LI Cardio - Elliptical HR @ 130

Feeling pretty good about where I'm at!

nice work!! what type of cardio has gotten you your best results in the past?

[Sean15782]

nice work!! what type of cardio has gotten you your best results in the past?

Thanks D.

I think the combination of HIIT and Low Intensity is the best way to go.
HIIT has great benefits, but shouldn't be overdone because it can interfere with the quality of your workouts!

I think the most I got up to last contest prep was (6) 40 Minute sessions of LI and (4) 15 interval sessions of HIIT. I started that prep at a pretty fat 190-195lbs, so we'll see what I get up to this time around.

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 179.0 (-3.0)
Goal for May 8th = 172.0

7.0 lbs more to go to reach my 5/8 goal!


Weight is still exactly the same but I am fine with this as I am getting better daily!

[DanTheManB]

Starting weight = 182.0
Weight Today 3/26 = 179.0 (-3.0)
Goal for May 8th = 172.0

7.0 lbs more to go to reach my 5/8 goal!


Weight is still exactly the same but I am fine with this as I am getting better daily!

You're RIGHT on track IMO...7lbs in 5 weeks is damn near perfect!

You know for sure you'll be show ready @ that weight?

[Sean15782]

You're RIGHT on track IMO...7lbs in 5 weeks is damn near perfect!

You know for sure you'll be show ready @ that weight?

F*ck no! Hahah. The shows I'm targeting are in August! 172.0 is my interim goal that I set for May 8th just because thats the day I graduate so it seemed like a good reference point.

I should be lookin' pretty good at 172.0, but I estimate that my contest weight will probably be closer to 165!

[Sean15782]

Superset - Chest/Triceps

Incline Bench Press SUPER SET w/ Incline D-bell flys
135 x 9
225 x 9 (SS) 50 x 9
235 x 9 (SS) 60 x 9

IHammer Wide Grip SUPER SET w/ Machine Flys
2 plates per side x 9 (SS) 100 x 9
2 plates per side x 9 (SS) 120 x 9

Fascia Stretch on Dip Station - 1 minute deep hold

Incline Close Grip Press SUPER SET w/ Rope Extensions
135 x 9 (SS) 80 x 9
185 x 9 (SS) 80 x 9

Overhead Tricep Rope Extension
60 x 9
80 x 9

25 minutes LI Cardio - Elliptical HR @ 120

Nasty pumps today! Bicep veins are coming out to play, which is in my experience (when they are all the way pronounced) a sign of crossing into the single digit body-fat range. I think I will be breaking this thresh-hold in the next week!

[Sean15782]

I have decided on my first carb drop!
It will be a 40g drop coming from switching out Size-On Max Performance for the zero-carb "Pre-Contest" version. It will happen in about a week once my tub of Max Performance is finished!

[Sean15782]

Spartan Business:

http://i2.cdn.turner.com/si/2009/magazine/specials/sportsman/2009/10/30/jenkins.sportsman/durrell-summers.jpg

The Spartans are up against Butler today, with a trip to the national championship game on the line!!! The atmosphere here in East Lansing is pretty awesome! We're gonna need Durrell Summers (pictured above) to come up big and help MSU overcome Butler's hometown advantage.

[Sean15782]

Wow, tough day today, 1 point loss to end the season :(
There was a mini-riot here in East Lansing, it would have been lot worse if so many people weren't at home for Easter! Still very proud of the way we played throughout the tournament, and I think I speak for Spartans everywhere when I say, I can't wait for next season!

Now, its time to get serious. Tomorrow is Hamstrings/Shoulders/Traps.
I plan on pulling 315 x 9 on the SLDL and really killing shoulders with some intense supersets

In the name of the flexibility I talked about last week, I will be going to Chili's for lunch with my family and my friend's family. It's rare to get to have so many people I care about in one place, so I couldn't pass it up.

However, that is NO excuse to go crazy. I already looked over the menu and I'm going to have the smoked chicken tacos

http://www.chilis.com/EN/HeroShotImages/Tacos.png

Macros: 45g Protein, 15g Fat, 70g carb.

Just a direct plug and play for my post-workout meal!

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 178.2 (-3.8)
Goal for May 8th = 172.0


Weight has started moving in the right direction, we'll see how this continues... I'd like to be down another pound by the end of next week.

[Sean15782]

Superset - Hamstring/Shoulders/Traps/Calves

SLDL
135 x 9
225 x 9
315 x 9 PR for reps w/ 315!!!

Lying Leg Curl SUPER SET w/ Standing Leg Curl
120 x 9 (SS) 50 x 9 (per leg)
150 x 9 (SS) 50 x 9
160 x 9 (SS) 50 x 9

Cable Rear Delt Fly SUPER SET w/ Lateral Fly Machine
60 x 9 (SS) 60 x 9
60 x 9 (SS) 60 x 9

Seated Cable Shoulder Press - Pulleys set at low height
60 (per side) x 9
80 (per side) x 9

-Traps/Calves

8 Intervals HIIT (10 minutes) - Recumbent Bike followed by:
10 minutes LI Cardio - Elliptical HR @ 120

Post workout meal at Chili's was pretty good, I could have made it better at home, but I had a lot of fun spending time with some of my favorite people!

[DanTheManB]

nice job on the PR! killin it!

[Sean15782]

5 Rep - Back/Tricep

Narrow Grip Under Hand Pullup
BW x 9
BW x 9
BW x 9 Need to get my hands on a belt to add weight on these!!!

D-bell Row
50 x 5
100 x 5
140 x 5

Underhand Seated Row
120 x 5
150 x 5
170 x 5

One Arm Cable Pullover
40 x 5
50 x 5

Tricep Rope Over head Ext.
80 x 5
100 x 5
120 x 5 PR

Close Grip Incline Press - Barbell
115 x 5
135 x 5
135 x 5 Trying to find my groove on these, they tweak my shoulder a little bit, incline is better than flat though.

D-bell Kickback
30 x 5 (per arm)
40 x 5
45 x 5 PR

15 minutes LI Cardio - Elliptical HR @ 120

Messed up schedule this morning caused me to only get in 30g carb via chocolate milk with my pre-workout meal (NO POP-TARTS WTF), but the workout was good none the less.

[thepacman]

Those are some serious numbers man! You need to get some vids and pics in here asap. Ah nothing like the feeling of hitting PRs going into prep. Keep up the intensity!

[Sean15782]

Those are some serious numbers man! You need to get some vids and pics in here asap. Ah nothing like the feeling of hitting PRs going into prep. Keep up the intensity!

Nothing like your back #'s though!!! Pics will be in this b*tch ASAP.

Once my gym empty's out in the summer, I'm gonna be taking vid's as often as possible. I WILL definitely be hitting 405 x 5 on the SLDL before this prep is over!!!

[Sean15782]

I must be dieting, because I'm already trying to make new types of pancakes!!!

This was just straight up awesome...

- 2 scoops Vanilla Solution 5
- 5 egg whites
- 2 oz sweet potato (cooked and mashed)

(Mix all ingredients in a bowl)

- Cook in non-stick pan on Medium just as you would a pancake
- Top with 1 TBSP of Skippy Natural(my PB of choice) & Cinnamon

Macros: 40g Protein, 15g Fat, 25g carb

Looks like this:

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-05at2036.jpg


Rolled up:

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-05at2039.jpg

It can be made without the sweet potato to lower the carbs down to 10g!!!

I'm also going to experiment with a higher carb version using 6oz of sweet potato to hit my post workout macros, a little Jelly to go with the PB would be amazing!

I'll let you guys know how it turns out!

[DanTheManB]

quit taking pics of food and take them of you! (maybe some homo lol jk)

pancake looks tasty

[Sean15782]

quit taking pics of food and take them of you! (maybe some homo lol jk)

pancake looks tasty

I was trying to hold out for a real camera so I could take them somewhere other than my room, but alas... ask and you shall receive.

Quick Preview:

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-05at21502.jpg

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-05at21472.jpg

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-05at21312.jpg

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-05at2136-1.jpg

The bottom two pics kinda suck bc I cant get into the light with my bed in the way, but this is about how I'm looking after two weeks in.

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 177.0 (-5.0)
Goal for May 8th = 172.0


Half way to my 5/8 goal!!! 5lbs to go in the next 4 weeks!!!

[Sean15782]

Just knocked out 25 minutes of LI cardio on the elliptical, HR @ 125; now it's time to EAT! Feeling good!

[Sean15782]

This one's for Dan because he LOVES the food pics:

Night Time Nacho's:

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-07at01042.jpg

2 oz MultiGrain Tostito's
5 oz Chicken
1 pc Fat-Free Cheese
Salsa


Macros: 42g P, 40g C, 16g F

[Sean15782]

5 Rep - Quads/Biceps/Calves

Barbell Squat
135 x 5
225 x 5
315 x 5
315 x 5 (I really want to improve my numbers, but I don't want to sacrifice form!!!)
245 x 5

Narrow Leg Press
3 plates per side x 5
5 plates per side x 5
6 plates per side x 5

Leg Extensions
120 x 5
160 x 5
200 x 5
160 x 9 (Narrow, legs completely together, hard 2 second contraction)

Standing D-bell Curl
30 x 5 (per arm)
50 x 5 (per arm)
40 x 5 (per arm)

Cable One Arm Bicep Rows
80 x 5
100 x 5
120 x 5 PR

High Pulley Concentration curl
40 x 5
50 x 5
70 x 3 + 5 spotted reps w/ 5 second negative

Calves

10 minutes, 8 intervals HIIT Cardio on Recumbent bike---Done with my workout partner who is a soccer player, takes it to a whole new level because we were pushing each other to go hard!

Note: Bicep cephalic vein was fully visible today, which was AWESOME. I secretly envy people who have them visible even while at 12%+ BF, haha.

[DanTheManB]

5 Rep - Quads/Biceps/Calves

Barbell Squat
135 x 5
225 x 5
315 x 5
315 x 5 (I really want to improve my numbers, but I don't want to sacrifice form!!!)
245 x 5

Narrow Leg Press
3 plates per side x 5
5 plates per side x 5
6 plates per side x 5

Leg Extensions
120 x 5
160 x 5
200 x 5
160 x 9 (Narrow, legs completely together, hard 2 second contraction)

Standing D-bell Curl
30 x 5 (per arm)
50 x 5 (per arm)
40 x 5 (per arm)

Cable One Arm Bicep Rows
80 x 5
100 x 5
120 x 5 PR

High Pulley Concentration curl
40 x 5
50 x 5
70 x 3 + 5 spotted reps w/ 5 second negative

Calves

10 minutes, 8 intervals HIIT Cardio on Recumbent bike---Done with my workout partner who is a soccer player, takes it to a whole new level because we were pushing each other to go hard!

Note: Bicep cephalic vein was fully visible today, which was AWESOME. I secretly envy people who have them visible even while at 12%+ BF, haha.

That's a great workout brother! Don't worry about improving weight on a CUT...keep the form solid. You're doing the right thing. In due time you'll be up to 350 for 5s while cutting no worries...

OMG @ nachos dude. After last prep there is a cple places here that have the best loaded nachos. I quickly became a huge fan (never really was before) ....and now they are one of the few things I'll crave!!! :)

[Sean15782]

Starting weight = 182.0
Weight Today 3/26 = 176.6 (-5.4)
Goal for May 8th = 172.0


Abs are coming in, and my waist is shrinking!!! My belt synched further than it has in about a year!

I am already dying for my next quad workout so I can improve my 9 rep squat. I'll be going for 3 sets of 255 x 9, a 10lb addition from last week. My 5 rep lift is at somewhat of a standstill, so the 9 rep sets are going to be the key to improvement

[Sean15782]

5 Rep - Chest/Triceps

Incline Bench
135 x 5
225 x 5
265 x 5
275 x 5 PR!!! I was in the zone on this
225 x 5


Machine Fly
100 x 5
160 x 5
220 x 5

Incline D-bell FLy
40 x 5
60 x 5
85 x 5
100 x 5 PR - Got a SH*TTY spotter but got through it anyway!!!

Weighted Incline Chest Stretch
45 x 1 (45 second hold)

One Arm D-bell Ext.
30 x 5
40 x 5
50 x 5

Tricep Rope Ext.
60 x 5
80 x 5
100 x 5 (3 seconds down, 2 second pause, 1 second up)

Calves

25 Minutes LI Cardio on the Elliptical HR @ 120

Can't wait to get some color hopefully tomorrow if it's nice out; I look about 10X better while tan

[DanTheManB]

post vids on THIS form. lol

[DanTheManB]

:-p

[Sean15782]

post vids on THIS form. lol

I'm confused lol, what do you mean???

[Sean15782]

5 Rep - Shoulders/Hamstrings/Calves/Traps

Smith Shoulder Press
135 x 5
185 x 5
225 x 5

SLDL
135 x 5
225 x 5
385 x 3
395 x 3 PR!!!
315 x 5

Side D-bell Laterals
40 x 5
60 x 5
70 x 5

Rope Rear Delt Row
60 x 5
100 x 5
120 x 5

Seated Cable Shoulder Press
50 x 5 (per arm)
80 x 5
100 x 5 PR - could have gone heavier, these are still a new exercise for me

Standing Machine Hamstring Curl
40 x 5
40 x 5
40 x 5

Calves/Traps

10 minutes, 8 Intervals HIIT Cardio on the Recumbent bike

Pretty out of it today...was up REALLY late last night so I didn't have 100% today. I will have to make up for this tomorrow by bringing the pain to my back/tri workout. Still desperately seeking a chance to get some color, but the good news is the waist is getting tighter!!!

[Sean15782]

Starting weight = 182.0
Weight Today 4/13 = 176.1 (-5.9)
Goal for May 8th = 172.0


Waist is going way down, definitely dipping under 30" soon if it hasn't already, fitting into my size 30 shorts pretty easily.

Messing around last night, and bi's were feeling pretty full, so I snapped a pic.

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-12at2310.jpg

[Sean15782]

Starting weight = 182.0
Weight Today 4/13 = 176.0 (-6.0)
Goal for May 8th = 172.0


Judging by my progress so far, I should have full abs and be looking pretty nasty overall at 172.0. My face is leaning out, which I like; and I'm getting compliments from friends and at the gym! The weight is coming off nice and slow, I'm eating close to 300g carb. School is crazy and there's NO time for senior-itis, but I can't complain about much else!

[Sean15782]

Starting weight = 182.0
Weight Today 4/13 = 176.0 (-6.0)
Goal for May 8th = 172.0


Breaking 175lbs will be an accomplishment in itself, as I haven't been under 175lbs since August 2008. Ready to hit up chest/tri superset today!!!

[Sean15782]

Starting weight = 182.0
Weight Today 4/18 = 175.6 (-6.4)
Goal for May 8th = 172.0


I'm 19 weeks away from the OCB Arizona show I'm targeting on August 28th. I will reach and surpass my previous best conditioning in ~8-10 weeks.

However, my body is starting to feel the effects of the all-out training from the past few weeks.
I have never taken a de-load during a prep diet. I only realized how important they are in 2008, after my last competition. I'm not sure if a week-long de-load or just taking 3-4 days off consecutively and eating my off-day calories would be more effective. Thoughts?

[DanTheManB]

Starting weight = 182.0
Weight Today 4/18 = 175.6 (-6.4)
Goal for May 8th = 172.0


I'm 19 weeks away from the OCB Arizona show I'm targeting on August 28th. I will reach and surpass my previous best conditioning in ~8-10 weeks.

However, my body is starting to feel the effects of the all-out training from the past few weeks.
I have never taken a de-load during a prep diet. I only realized how important they are in 2008, after my last competition. I'm not sure if a week-long de-load or just taking 3-4 days off consecutively and eating my off-day calories would be more effective. Thoughts?

just do the 3-4 days off and reload man. you'll come back more than refreshed

[Sean15782]

just do the 3-4 days off and reload man. you'll come back more than refreshed

Thanks for your input, that is what I'm leaning toward.

I'm thinking I will combine chest with my normal quad/bicep workout on wednesday and then take Thursday, Friday, Saturday, and Sunday off with the exception of 15 minutes Low Intensity Cardio each day, just to keep the metabolism/blood moving.

4 consecutive days off is pretty much unheard of for me, I usually go nuts after 3; but it should do me good and get me ready to go harder than ever.

[DanTheManB]

Thanks for your input, that is what I'm leaning toward.

I'm thinking I will combine chest with my normal quad/bicep workout on wednesday and then take Thursday, Friday, Saturday, and Sunday off with the exception of 15 minutes Low Intensity Cardio each day, just to keep the metabolism/blood moving.

4 consecutive days off is pretty much unheard of for me, I usually go nuts after 3; but it should do me good and get me ready to go harder than ever.

It def will man. Savor it. May be the last time off before your show.

I hear you bout going nuts though. Last year for my show (was on a sunday--kinda odd) I took off Friday, Sat, Sun (show day) and mon and even coming off a diet (I slept a lot mon) I was so antsy to get back in the gym by day 3

[Sean15782]

It def will man. Savor it. May be the last time off before your show.

I hear you bout going nuts though. Last year for my show (was on a sunday--kinda odd) I took off Friday, Sat, Sun (show day) and mon and even coming off a diet (I slept a lot mon) I was so antsy to get back in the gym by day 3

I will shoot for 4 days to really let myself fully recover, but if I'm going crazy after 3 days on Sunday, I might get in for shoulders/hamstrings. I only have 2.5 weeks left until May 8th goal. Although I would like to get to 172.0 by then, I am happy with my current pace, so I won't be making any drastic changes. I'm just going to stay the course!

Starting weight = 182.0
Weight Today 4/18 = 175.4 (-6.6)
Goal for May 8th = 172.0

[Sean15782]

The 3 day recuperation period is on!!!

Absolutely killed quads and my biceps are about as sore as they've ever been from yesterday's workout. No lifting today, tomorrow, or Saturday! I will be sparring tonight and I'll hit 25 minutes LI Cardio tomorrow and Saturday.

Sunday will be Chest/Hamstrings/Abbreviated Shoulders

[DanTheManB]

The 3 day recuperation period is on!!!

Absolutely killed quads and my biceps are about as sore as they've ever been from yesterday's workout. No lifting today, tomorrow, or Saturday! I will be sparring tonight and I'll hit 25 minutes LI Cardio tomorrow and Saturday.

Sunday will be Chest/Hamstrings/Abbreviated Shoulders

sounds good brother! slow and steady

[Sean15782]

sounds good brother! slow and steady

You know it!!!

Day off was killin me today. When my roommates left to go to the gym, I felt like a kid who was forced to stay home while his family went to Disney World hahaha.

I have a golf outing tomorrow and I have to be there at 8AM, so I have to wake up at 6:45 to get a meal in and get everything together. Should be a good time though, I'll be gettin' my T. Woods on!

http://scrapetv.com/News/News%20Pages/Sports/images-2/tiger-woods-flexing.jpg

I am already dying to crush the workout on Sunday!!!

[Sean15782]

Shot an 85, a very good day for me! It was nice to spend a few hours out on the course today.

I packed a Solution 5 shake that I had after 9 holes, while my buddies ate hot dogs, so it was all good.

Can't waiiit to get in the gym tomorrow

[Sean15782]

Starting weight = 182.0
Weight Today 4/25 = 174.4 (-7.6)
Goal for May 8th = 172.0

New low weight today! 2.4lbs away from my goal and 2 weeks left to do it! I should be able to hit my goal right on the nose! Gonna kill my workout today and REFEED after.

Homemade FroYo-Flurry
- 134g vanilla frozen yogurt
- 40g of chocolate whey isolate
- 4 oz water
(blend)
- 3 musketeers bar - cut up and pulsed in
(40g Pro, 86g C, 8g F)

[Sean15782]

Starting weight = 182.0
Weight Today 4/25 = 174.0 (-8.0)
Goal for May 8th = 172.0

New low weight again today! Really kickin' it up a notch!

[Sean15782]

Starting weight = 182.0
Weight Today 4/27 = 173.2 (-8.8)
Goal for May 8th = 172.0

Movin' on down! 172.0 will be the lowest I've been in nearly two years!!! I competed in June of 2008 weighing ~155.

I want to be in better condition this year, and I hope I can do that and still weigh more. That would mean I have some gained some lean mass to show for the last 1.5 years of training!!!

http://i39.photobucket.com/albums/e184/seantorbati/cp1_0427000934.jpg

[thepacman]

Looking like your on track to hit your goal weight! We need to see some full mandatories up in this joint. 1.5 years of training, I'm sure you have put on some great muscle. Even if you show up the same weight but better your conditioning you'll know you have done right ;)

[Sean15782]

Looking like your on track to hit your goal weight! We need to see some full mandatories up in this joint. 1.5 years of training, I'm sure you have put on some great muscle. Even if you show up the same weight but better your conditioning you'll know you have done right ;)

You're right I would be ok with coming in at the same weight with big improvements, but a few extra pound would be nice! I believe I have made improvements in my back, legs, shoulders, and biceps; all weak areas for me. I am confident these improvements will show more and more as I approach contest condition. I think once I loose 5-7lbs more, things will really start to get fun.

Mandatories are coming soon, just don't want to scare any little kids with fat pics! But I'm at the point where it's not so scary anymore, haha.

[Sean15782]

The time is approaching for me to go in an destroy quads/biceps/calves followed by 10 intervals of HIIT for good measure.

I'll be going for 260 x 9 for 3 sets on the squat. Just trying to keep those big lifts as high as possible. My legs don't seem to be loosing any size and I want to keep it that way!!! I've decided I will post my first set of mandatories at 170, which is right around the corner. Maybe a few sneak peeks here and there until then :)

[Sean15782]

Superset - Quads/Biceps/Calves

Squat
135 x 9
225 x 9
260 x 9
265 x 9 PR for 9 reps!!!

Smith Lunge SUPER SET w/ Leg Extensions
115 x 9 (per leg) (SS) 120 x 9
115 x 9 (per leg) (SS) 160 x 9
115 x 9 (per leg) (SS) 160 x 9

Wide Grip Bicep Hammer Curl
80 x 9
80 x 9

Rope Hammer Curls OCCLUDED SUPER SET w/ High-Pulley Concentration Curl
60 x 9 (SS) 35 x 9 (per arm)
60 x 9 (SS) 60 x 9

- Calves

- 8 Intervals HIIT - 5 intervals on the Recumbent Bike Followed by:
- 3 intervals on the treadmill (incline 2.0 Speed: 12.0 MPH) Followed by:
- 10 minutes LI Cardio - Elliptical HR @ 120

Killed the workout, My cephalic (bicep) veins were more pronounced during the occlusion sets than they have been in a LONG time.

[Sean15782]

Starting weight = 182.0
Weight Today 4/27 = 173.0 (-9.0)
Goal for May 8th = 172.0

1lb to go over the next week. Something tells me I'll be there by monday or tuesday... I know I'm starting to get lean now because all I think about is food!!!

Some of my recent exploits:

PB Cinnamon Sugar Popcorn

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-04-30at00242.jpg

- 1oz Cape Cod popcorn (fat-free)
- 1.5 Tbsp PB
- Cinnamon
- 1 pkt Splenda

PB-Banana Solution 5 Pancake

http://i39.photobucket.com/albums/e184/seantorbati/0427001451.jpg

- 5 Egg whites
- 2 Scoops Vanilla Solution 5
- 1 TBSP PB
- 1 Banana
- Cinnamon/Splenda

[Sean15782]

This log just got super-sized by: Size-On Pre-Contest and Anavite from Gaspari Nutrition

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-05-01at1310.jpg

I was lucky to be chosen as a tester for this stack and I'm ready to do some damage. I'll be using the Concord Grape flavor of Pre-Contest and I have to say this formula looks good!

http://gasparinutrition.com/Portals/0/images/supp_panels/SizeOnPreContestSupplementFacts.jpg

10g of Whey Hydrolysate + 10g Leucine/Isoleucine/Valine + Creapure/Creatine MagnaPower

-That's the backbone, with a bunch of other fatigue fighting/workout enchancing supplements added in. I have used sample packets of pre-contest, as well as a full tub of Max Performance that I just finished. This will be the true battle-ground for this stuff, to see if it can help me get to the next level of conditioning.

Anavite - This is supposed to be a high performance multi-vitamin, a statement most companies do not make. It is formulated aggressively, with 1g of L-Carnitine and 1.6g of Beta-Alanine per serving.

http://gasparinutrition.com/Portals/0/images/supp_panels/AnaviteSupplementFacts.jpg

I am looking forward to seeing how effective this stack will be in helping me stay strong and get LEAAANNN

[Sean15782]

Had a great night watching the Floyd Mayweather / Shane Mosley fight with friends. I am a big boxing fan so I have been pumped for this since the fight was made 4 months ago. I also laid down $100 on Floyd to win by decision, so that worked out well for me!!!

http://beta.images.theglobeandmail.com/archive/00620/Mayweather02_620182gm-a.jpg

Now it's time to go crush this Shoulders/Hamstrings workout!!!

[Sean15782]

Size-On Superset - Hamstrings/Shoulders/Traps

SLDL
135 x 9
225 x 9
315 x 12 315lb Rep PR
265 x 9

Glut Ham Raise SUPER SET w/ Lying Leg Curl
BW x 9 (SS) 120 x 9
BW x 9 (SS) 160 x 9
BW x 9 (SS) 160 x 9

Cable Shoulder Press
50 x 9 (per arm)
80 x 9
100 x 9

Rear Delt RowSUPER SET w/ One arm D-bell Side Lateral
80 x 9 (SS) 40 x 9 (per arm)
80 x 9 (SS) 50 x 9
80 x 9 (SS) 50 x 9

Traps

- 10 Intervals HIIT on the Recumbent Bike Followed by:
- 10 minutes LI Cardio - Elliptical HR @ 120

[Sean15782]

Starting weight = 182.0
Weight Today 4/27 = 172.6 (-9.4)
Goal for May 8th = 172.0

I'm goin in like Clement Yearwood (WNBF Pro), and as such, I'm gonna show you guys what I looked like last week hahaha. Target show is 17 weeks away

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-05-03at1031.jpg

[DanTheManB]

Look awesome bro. Putting yourself in great position early!

[ScottishMark]

Nice journal and som strong lifting bro. Any idea what weight you'll be come show day?

[Sean15782]

Look awesome bro. Putting yourself in great position early!

Thanks man I appreciate it. I'm not carrying a ton of size like you or Jordan, so I wanna be ready early and start eating up in the weeks before the show.


Nice journal and som strong lifting bro. Any idea what weight you'll be come show day?

I'm not sure, but from where I am at 172.5 I will probably be in the neighborhood of 158-160. That won't stop me from going lower if I have to, its just a number, I want to be rippppped!

Other pics from last week, same day but post workout, I believe I was 174 in these:

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-05-03at1423.jpg

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-05-03at14252.jpg

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-05-03at14283.jpg

[Sean15782]

Size-On 5 Rep - Back Triceps

Wide Grip Pull Up
BW x 10
BW x 10

Shoulder Width Underhand Pull Up
BW x 10
BW x 10

D-bell Row
50 x 5 (per arm)
100 x 5
130 x 7

Straight Bar Underhand Lat Pull Over
80 x 5
100 x 5
100 x 5

Back Hyper-Extensions
45 x 5
90 x 5
90 x 5

Weighted Wide Grip Hang - 1 Minute

Low Incline Close Grip Press
135 x 5
185 x 5
225 x 5

D-bell Kickbacks
40 x 5 (per arm)
45 x 5

Leaning Rope Extensions
100 x 5
120 x 5
120 x 5

30 minutes LI Cardio - Elliptical HR @ 120

[Sean15782]

Off day today, but busy with exams!

Did my 30 minutes of LI Cardio on the Elliptical.

I am dying to demolish legs tomorrow after I finish my last 2 finals!

[Sean15782]

Only 2 days left until I walk across the stage to get my diploma!

Just took my last Business College related exam, kid is feeling GOOD.

I have a presentation from 1:30 to 2:30 for a client I have been consulting for as part of my entrepreneurial specialization, and then I AM DONE.
...until May 17th, when I start my Market Statistics class to finish off my MSU degree.

For now I'm going to take a nap, as it was a LATE night. I need to have all my energy for the hurting I'm gonna put on quads/biceps/calves later today!!!

[jpfaherty]

Only 2 days left until I walk across the stage to get my diploma!

Just took my last Business College related exam, kid is feeling GOOD.

I have a presentation from 1:30 to 2:30 for a client I have been consulting for as part of my entrepreneurial specialization, and then I AM DONE.
...until May 17th, when I start my Market Statistics class to finish off my MSU degree.

For now I'm going to take a nap, as it was a LATE night. I need to have all my energy for the hurting I'm gonna put on quads/biceps/calves later today!!!

Congrats on everything man and good luck!

[Sean15782]

Congrats on everything man and good luck!

Thanks man! Just got done!

My group (2 of us) actually ended up winning the $500 for the best consulting project, so the extra $250 is nice!

Pop-Tarts are down the hatch! Time to destroy this workout!!!

[Sean15782]

Size-On 5 Rep - Chest/Biceps/Calves

Squat
135 x 5
225 x 5
275 x 5
295 x 5 Wasn't feeling 100%, hammies were a little tight, so I didn't push for the 315

Smith Lunge
115 x 7 (per leg)
135 x 7
185 x 9 PR!!!

Leg Press
3 plates per side x 5
5 plates per side x 5
6 plates per side x 5

Leg Extension
80 x 5
120 x 5
200 x 5
220 x 5

D-bell Curls
35 x 5 (per arm)
50 x 5
45 x 5

Standing EZ Bar Cable Curl
100 x 5
120 x 5
140 x 5

High Pulley Concentration Curl (NEGATIVES)
70 x 5 (5 second negative)
80 x 5 (5 second negative)

Calves


(10) 20 Second Intervals HIIT on the Recumbent Bike followed by:
15 minutes LI Cardio - Elliptical HR @ 120

[Sean15782]

Starting weight = 182.0
Weight Today 5/7 = 172.2 (-9.8)
Goal for May 8th = 172.0

Really happy with my progress in the gym and in life! I can't believe I graduate tomorrow!!!

More than just for myself, I am so happy I can share this moment with my parents, they have waited for this day since I was born!

Time to destroy chest!!!

[UCFBuilder]

Only 2 days left until I walk across the stage to get my diploma!

Just took my last Business College related exam, kid is feeling GOOD.

I have a presentation from 1:30 to 2:30 for a client I have been consulting for as part of my entrepreneurial specialization, and then I AM DONE.
...until May 17th, when I start my Market Statistics class to finish off my MSU degree.

For now I'm going to take a nap, as it was a LATE night. I need to have all my energy for the hurting I'm gonna put on quads/biceps/calves later today!!!

Congrats on graduating man..it must be an amazing feeling but at the same time kinda depressing knowing that u are done with college lol..have fun this weekend

[Sean15782]

Congrats on graduating man..it must be an amazing feeling but at the same time kinda depressing knowing that u are done with college lol..have fun this weekend

Thank you! It is veryyy bittersweet, I'm just trying not to focus on the sad part!

6 weeks ago I said on this day, May 8th I wanted to be @ 172lbs

This is what I saw this morning after taking a piss:

http://i39.photobucket.com/albums/e184/seantorbati/0508001109.jpg

So that brings me to the next goal:
I will continue until I reach 165 (by approx June 16th my B-day!!!), at that weight I will decide wether I can seriously contend on the open stage, or if I'm still a little ways off.

That will allow 9 weeks before the show I want to enter. If I do go forward, at that point I will bring on Layne to take the ropes!

Summary: One goal down, on to the next one.

[DanTheManB]

Thank you! It is veryyy bittersweet, I'm just trying not to focus on the sad part!

6 weeks ago I said on this day, May 8th I wanted to be @ 172lbs

This is what I saw this morning after taking a piss:

http://i39.photobucket.com/albums/e184/seantorbati/0508001109.jpg

So that brings me to the next goal:
I will continue until I reach 165 (by approx June 16th my B-day!!!), at that weight I will decide wether I can seriously contend on the open stage, or if I'm still a little ways off.

That will allow 9 weeks before the show I want to enter. If I do go forward, at that point I will bring on Layne to take the ropes!

Summary: One goal down, on to the next one.

Great. Work.! I know that feels good! Very happy for you dude!

[Sean15782]

Well it was an eventful weekend, one of the best ever for me!!!

I got to graduate alongside 700 fellow Spartans from the Eli Broad Business College and have a lot of fun with friends and family.

There were however a few "adjustments" that had to be made haha

Saturday:
- Did 30 minutes LI cardio before family came up
- Graduation was from 4pm to 6pm
- Went to dinner with the family and my girlfriend at 8pm @ Dusty's Wine Cellar
(best resturaunt in the Lansing area in my opinion!)
- Ate 6oz Filet Mignon, 4oz Lobster Tail, asparagus, and red skin potatoes
- Drank 3 glasses of wine

I anticipated all of this so to make up for the high calorie dinner I simply cut my total meals for the day down to 4. I also did not eat any other meals after that on Saturday to let it all digest.

Sunday
It was mother's day, which I actually haven't been able to spend with my Mom in about 3 years so I was very excited. We surprised her by telling her we were going to IHOP but then going to Troppo, one of the other nicest restaurants around Lansing. She is such a sweet woman that she would have been fine with IHOP, but this place was AWESOME.

I had NY Strip with eggs and hash browns. I had them cook my food with no butter to save some of the fat. They also had an amazing dessert buffet, which I wanted to go town on, but I resisted and had some blue berries and just a bite of the Italian cheese cake my mom got.

http://i39.photobucket.com/albums/e184/seantorbati/0509001209.jpg

After saying bye to my parent's I figured it was time for damage control. I decided breakfast wasn't actually too far out of line with my normal number but since the fat was on the high side I would cut one meal from the day, bringing my total to 5. I went into the gym and tried my best to kill it, but to be honest I was drained mentally and physically from the activities of the weekend! But it was still a good workout and my intensity was as high as possible!

After the dust settled--- 2 days later, this morning

Starting weight = 182.0
Weight Today 5/11 = 171.0 (-11.0)
Goal for June 16th = 165.0

I ended up loosing a little more weight haha! Just goes to show that you CAN handle the events life throws at you even while prepping, it just takes a little bit of planning and discipline!!! Now I'm back on the grind and ready to get to my next goal, 165lbs by my birthday --- June 16th!!!

[DanTheManB]

Congrats on graduating brother. What degree? Meal looks amazing...or I should say LOOKED lol

[Sean15782]

Congrats on graduating brother. What degree? Meal looks amazing...or I should say LOOKED lol

What up Dan, thanks it was delicious, the eggs and steak were cooked perfectly! I saw some of the meals you've been eating and they didn't look to bad either haha.

I got my degree in management with the entrepreneurship specialization from the MSU business school! Unfortunately I still have to take the business statistics class this summer before I'm "officially" done. I couldn't fit it in this past semester so they let me push it to the summer. Thats ok though, it's kind of a stress free way to enjoy the first part of summer and continue to work towards contest conditioning.

[Sean15782]

Size-On 9 Rep - Chest/Triceps

Incline Press
135 x 9
225 x 9
235 x 9

Incline Flyes SUPER SET w/ machine Flyes
70 x 9 (per leg) (SS) 160 x 9
80 x 9 (per leg) (SS) 160 x 9
90 x 9 (per leg) (SS) 160 x 9

Deep Chest Strech - 1 minute hold

Over Head One arm Triceps Cable Ext SUPER SET w/ Leaning Rope extensions
40 x 9 (per arm) (SS) 70 x 9
50 x 9 (SS) 70 x 9
50 x 9 (SS) 70 x 9

Abs - Crunches / Hanging Leg Raises / Twisting Rope Crunches

35 minutes LI Cardio - Elliptical HR @ 120

Enjoying the Size-On thus far. The concord grape flavor tastes like Welche's Grape Juice, which is a blast from the past since I haven't had that in about 10 years!!!

Anavite update

I have been using the Anavite multivitamin for almsot 2 weeks now and I'm enjoying it as much as can be expected. My energy levels are steady throughout the day, and I feel good! That's about all you can ask from a Multi-V! The added beta-alanine is nice, because it's a convenient way to get that in without having to add the BA to a shake.

[Sean15782]

Weight might be stabilizing at this calorie level.

170.8 today. I'll hold off till Tuesday/Wednesday to see what it does.
If no change I'll have to cut some carbs, and that just sounds awful right now haha :(

[DanTheManB]

Size-On 9 Rep - Chest/Triceps

Incline Press
135 x 9
225 x 9
235 x 9

Incline Flyes SUPER SET w/ machine Flyes
70 x 9 (per leg) (SS) 160 x 9
80 x 9 (per leg) (SS) 160 x 9
90 x 9 (per leg) (SS) 160 x 9

Deep Chest Strech - 1 minute hold

Over Head One arm Triceps Cable Ext SUPER SET w/ Leaning Rope extensions
40 x 9 (per arm) (SS) 70 x 9
50 x 9 (SS) 70 x 9
50 x 9 (SS) 70 x 9

Abs - Crunches / Hanging Leg Raises / Twisting Rope Crunches

35 minutes LI Cardio - Elliptical HR @ 120

Enjoying the Size-On thus far. The concord grape flavor tastes like Welche's Grape Juice, which is a blast from the past since I haven't had that in about 10 years!!!

Anavite update

I have been using the Anavite multivitamin for almsot 2 weeks now and I'm enjoying it as much as can be expected. My energy levels are steady throughout the day, and I feel good! That's about all you can ask from a Multi-V! The added beta-alanine is nice, because it's a convenient way to get that in without having to add the BA to a shake.

good look reviewing anavite man. always on the lookout for a good multi

[Sean15782]

good look reviewing anavite man. always on the lookout for a good multi

At this point, I would say its a solid multi, and I could probably justify its $30 price tag while prepping. It does seem to help with maintaining baseline energy throughout the day, the
L-Carnitine and solid overall profile probably help here.

BUT while in the off-season and thus a caloric surplus, I would probably stick with NOW Adam because it is half the price!

[Sean15782]

http://i39.photobucket.com/albums/e184/seantorbati/0516001250.jpg


Starting weight = 182.0
Weight Today 5/16 = 170.0 (-12.0)
Goal for June 16th = 165.0

1 more pound down. Muscle separation is really becoming more evident now and I'm liking the way I look. 5lbs more and I will probably go ahead and decide from there if I want to dail it in for 9 more weeks and compete or stay around the same calorie level and add food very slowly to add some more lean mass.

I have already decided that I will stay under 180 this offseason. The closer I am to contest shape the more efficiently my body works, plus there's nothing wrong with LOOKING like a bodybuilder.

Reading Dan's off-season journal yesterday got me really fired up, and I was thinking about how when we are in the midst of a diet we just can't wait to plan our bulk and kill the workouts that we hope will provide us with new growth! The workouts are never long enough, and the weight is never heavy enough!

In attempt to capture some of that, I'm going in today for Hamstrings/Shoulders/Traps/Calves and I'm going to leave the feelings of sup-optimal energy, lowered carbs, and anything else at the door!!!

[DanTheManB]

At this point, I would say its a solid multi, and I could probably justify its $30 price tag while prepping. It does seem to help with maintaining baseline energy throughout the day, the
L-Carnitine and solid overall profile probably help here.

BUT while in the off-season and thus a caloric surplus, I would probably stick with NOW Adam because it is half the price!

glad t oknow and yeah great point on ADAM. extremely solid multi.

btw i'm never doing mitotropin again on a cut. while it works the lethargy is so NOT worth it. i'd rather not use a stim but have more moving about energy


Starting weight = 182.0
Weight Today 5/16 = 170.0 (-12.0)
Goal for June 16th = 165.0


1 more pound down. Muscle separation is really becoming more evident now and I'm liking the way I look. 5lbs more and I will probably go ahead and decide from there if I want to dail it in for 9 more weeks and compete or stay around the same calorie level and add food very slowly to add some more lean mass.

I have already decided that I will stay under 180 this offseason. The closer I am to contest shape the more efficiently my body works, plus there's nothing wrong with LOOKING like a bodybuilder.

sounds good man. do what your frame makes you happy with. u seem to be moving along nicely btw. how is your strength overall? like your own thoughts and feelings regarding certain lifts?

[Sean15782]

glad t oknow and yeah great point on ADAM. extremely solid multi.

btw i'm never doing mitotropin again on a cut. while it works the lethargy is so NOT worth it. i'd rather not use a stim but have more moving about energy

sounds good man. do what your frame makes you happy with. u seem to be moving along nicely btw. how is your strength overall? like your own thoughts and feelings regarding certain lifts?

Just took my last tab of Mito yesterday pre-cardio and I agree! I have decided Mitotropin is best used as a recomposition aid while in a surplus(bulking). The uncoupling action of it is what I believe drains us so much. I have read about the effects of DNP and it seems to be a very mild version of what DNP users report.

I'm switching over to Scorch by MAN Sports for the time being and adding Sesamin from Scivation, as I felt great when using it for my previous preps!

Strength overall is good, loosing my workout partner (he left MSU for the summer) is kinda sh*tty as we definitely fired each other up. But I have worked out alone for long periods before (the last 2 months of both of my previous contest preps) so I will adjust. I am fighting to maintain all of my strength; so far I've only lost 10lbs from my squat, and everything else is intact.

[DanTheManB]

Just took my last tab of Mito yesterday pre-cardio and I agree! I have decided Mitotropin is best used as a recomposition aid while in a surplus(bulking). The uncoupling action of it is what I believe drains us so much. I have read about the effects of DNP and it seems to be a very mild version of what DNP users report.

I'm switching over to Scorch by MAN Sports for the time being and adding Sesamin from Scivation, as I felt great when using it for my previous preps!

Strength overall is good, loosing my workout partner (he left MSU for the summer) is kinda sh*tty as we definitely fired each other up. But I have worked out alone for long periods before (the last 2 months of both of my previous contest preps) so I will adjust. I am fighting to maintain all of my strength; so far I've only lost 10lbs from my squat, and everything else is intact.

you're doing great then man! nice work!
i work out alone al lthe time. I've only had 2 good and consistent workout partners cause not many people like to crush it like you and i and some others do you know?

yea mito is eerily similar to dnp (no doubt its nowhere near as strong) but yeai agree in a surplus itd be interesting to see if it helps keep a lb or two of fat off

[Sean15782]

Went in to do work, and that's what I did!!!

Size-On 9 Rep - Hamstrings/Shoulders/Calves/Traps

SLDL
135 x 9
225 x 9
315 x 13 HUGE Rep PR with 315!!!

D-bell SLDL SUPER SET w/ Glute ham Raises
70 x 9 (per arm) (SS) BW x 9
90 x 9 (per arm) (SS) BW x 9
100 x 9 (per arm) (SS) BW x 9

D-bell Shoulder Press SUPER SET w/ Rope Delt Rows
70 x 9 (SS) 100 x 9
80 x 9 (SS) 100 x 9
90 x 8 (SS) 100 x 9

Machine Shoulder PressSUPER SET w/ Machine Side Laterals
150 x 9 (SS) 50 x 9
180 x 9 (SS) 50 x 9
180 x 9 (SS) 60 x 9

Calves/Traps

10 Intervals HIIT on the recumbent bike, followed by
15 minutes LI on the Elliptical HR @ 120

Sooo drained after this workout, but I loved it. I visualized the whole workout form start to finish before I even started. I just had to go in an execute!!!

[Sean15782]

i work out alone al lthe time. I've only had 2 good and consistent workout partners cause not many people like to crush it like you and i and some others do you know?


You're dead on about this.
A lot of my friends know I compete and thus want to "workout" with me; but they just don't have the mental focus to go through the workouts week in an week out. They just want to go through the motions and not push themselves. That type of attitude is detrimental to everything I want to accomplish, so I have to tell those people no thanks.

[DanTheManB]

You're dead on about this.
A lot of my friends know I compete and thus want to "workout" with me; but they just don't have the mental focus to go through the workouts week in an week out. They just want to go through the motions and not push themselves. That type of attitude is detrimental to everything I want to accomplish, so I have to tell those people no thanks.

they start makin excuses with me lol feels badman.jpg

[Sean15782]

Started my summer class today, pretty standard. Traps were pretty sore, but I was still amped to get in the gym today!!!

Size-On 5 Rep - Back/Triceps/Abs

Wide Grip Pull-ups
BW x 5
(BW + 25lbs) x 8 PR
(BW + 25lbs) x 8 PR

Narrow Grip Underhand Pull-ups
BW x 8
(BW + 25lbs) x 8
(BW + 25lbs) x 8 PR

Seated High Pulley Pulldown
150 (Stack) x 9
(Stack + 25) x 8
(Stack + 45) x 7 PR

HS Iso-Lateral High Row
2 PPS x 6
3 PPS x 6
3 PPS x 6

Kneeling Rope Pullover
100 x 5
120 x 5
150 x 5

Smith Low Incline Close Grip Press
135 x 5
185 x 5
205 x 5
225 x 5 PR

Close Grip Pushdown
150 x 5
150 x 5

D-bell Kickback - Power Style
40 x 5 (per arm)
50 x 5 (per arm) PR

Leaning Triceps Rope Extension (2 sec. hold @ contraction)
80 x 8
100 x 6

35 minutes LI on the Elliptical HR @ 120

Making progress, but I'm not sure how much longer I'll be able to get lucky with keeping the scale moving at this carb level...

[Sean15782]

http://i39.photobucket.com/albums/e184/seantorbati/0519001142.jpg


Starting weight = 182.0
Weight Today 5/16 = 169.8 (-12.2)
Goal for June 16th = 165.0

Broke into the 160's! Haven't been here since my last competition!!! Really starting to see rapid changes now. Each pound is creating a new look to my physique.

[Sean15782]

Size-On Update

It's been two weeks on the Size-On Pre-Contest and I am definitely liking it thus far! My fat-loss has increased since I am not having carbs during the workout any more, but my strength is still up, which can be partially attributed to the Size-On.

[Sean15782]

Went down to the Detroit area to see some of my friends for the day and to pick up my new iPad!
I love this thing! I am done with laptops now that I have my iMac, but the iPad is perfect for traveling and
on the go e-mail, web-browsing, music, movies, etc...

http://i39.photobucket.com/albums/e184/seantorbati/cp1_0522001623.jpg

Did I mention I had a pretty nasty workout too :)

Size-On 5 Rep - Chest/Tris

Incline D-bell Press
50 x 5
75 x 5
100 x 5
I wanted to go for 105's here, but they were missing one of them, so I had to go 110's!!!
110 x 4 (spot for a 5th) PR!!!

Incline D-bell Fly
50 x 5
80 x 5
90 x 5

Wide Grip Machine Press
100 x 5
150 x 5
200 x 5 PR

Close Grip Cable Push Down
100 x 5
150 x 5
200 x 5

D-bell Kickback - Power Style
40 x 5
45 x 5
50 x 5 (Per Arm)

Assisted Pull-Up Machine Press Down
150 x 5
200 x 5 (3 sec hold at peak contraction)

10 intervals HIIT on the Stair Climber... I was DRENCHED

Had an awesome post-workout of a 96/4 Burger and some Ben & Jerry's FroYo Fudge Brownie. Macros came out to 40g Protein, 80g Carb, 12g Fat

[Sean15782]

Starting weight = 182.0
Weight Today 5/16 = 169.6 (-12.4)
Goal for June 16th = 165.0

Weight is moving somewhat slowly but the physique is improving, so I am not overly concerned. Abs are starting to take on the 'etched' look and I can already tell that my chest is going to be improved over my last show in terms of separation/striations.

I am REALLY sore from Friday's chest workout, hopefully my shoulder strength isn't affected today! Time to go move some weight.

[DanTheManB]

Went down to the Detroit area to see some of my friends for the day and to pick up my new iPad!
I love this thing! I am done with laptops now that I have my iMac, but the iPad is perfect for traveling and
on the go e-mail, web-browsing, music, movies, etc...

http://i39.photobucket.com/albums/e184/seantorbati/cp1_0522001623.jpg

Did I mention I had a pretty nasty workout too :)

Size-On 5 Rep - Chest/Tris

Incline D-bell Press
50 x 5
75 x 5
100 x 5
I wanted to go for 105's here, but they were missing one of them, so I had to go 110's!!!
110 x 4 (spot for a 5th) PR!!!

Incline D-bell Fly
50 x 5
80 x 5
90 x 5

Wide Grip Machine Press
100 x 5
150 x 5
200 x 5 PR

Close Grip Cable Push Down
100 x 5
150 x 5
200 x 5

D-bell Kickback - Power Style
40 x 5
45 x 5
50 x 5 (Per Arm)

Assisted Pull-Up Machine Press Down
150 x 5
200 x 5 (3 sec hold at peak contraction)

10 intervals HIIT on the Stair Climber... I was DRENCHED

Had an awesome post-workout of a 96/4 Burger and some Ben & Jerry's FroYo Fudge Brownie. Macros came out to 40g Protein, 80g Carb, 12g Fat

whoa @ the incline DB man!!!! Impressive as hell at your BW! Damn....swwet @ the Ipad too....very cool. Seems extremely convenient to carry around when out and about

[Sean15782]

Starting weight = 182.0
Weight Today 5/26 = 169.2 (-12.8)
Goal for June 16th = 165.0

Scale is still moving, so the kid is feelin' good.

Played 9 holes of golf yesterday, I am fairly new to the sport, but I really enjoy it! Played with a friend and we shot a best ball 40 (+4) which was my best round thus far. Hitting a great drive/approach/putt is right up there in terms of satisfaction with setting a new PR in the gym!!!

PS. Veins are visible on both sides and the middle of the lower Abs!!! I'm just holding off on new pics until I can get some color, but you guys are gonna see some BIG changes!



whoa @ the incline DB man!!!! Impressive as hell at your BW! Damn....swwet @ the Ipad too....very cool. Seems extremely convenient to carry around when out and about

Thanks man, I guess the Incline DB is my best lift, people do give me some WTF stares when I get up in weight haha. I will probably run Smolov or some other powerlifting training cycle to get my squat and deadlift up after this diet.

Speaking of squats... going in to the gym in a little bit to kill quads/biceps. 9 rep sets today. I'm gonna take it to the limit, and then go a little further.

[Quelly]

following along here, impressed with the consistent weight loss and flexibility, looking forward to new pics

[Sean15782]

following along here, impressed with the consistent weight loss and flexibility, looking forward to new pics

I'm glad to have the Great White Hope aka Quelly aka Glutez in here lol! I've looked up to you and Berto since the beginning!

I won't disappoint on the next set of pics!

[Sean15782]

Starting weight = 182.0
Weight Today 5/27 = 169.0 (-13.0)
Goal for June 16th = 165.0

http://www.stouffers.com/Products/ProductImage.ashx?ProductId=221&ImageType=Package_Shot

Weight just keeps moving nice and steady! I've started having one piece of Stouffer's French Bread Grilled Veggie Pizza + 3.5oz chicken for one of my off day meals. It fits the macros perfectly (40gP, 40gC, 15gF) and it gives me something to look forward to! I would like to have a whole dominos medium thin crust w/ pepperoni & mushroom, but unfortunately that doesn't fit, lol!

[DanTheManB]

Starting weight = 182.0
Weight Today 5/27 = 169.0 (-13.0)
Goal for June 16th = 165.0

http://www.stouffers.com/Products/ProductImage.ashx?ProductId=221&ImageType=Package_Shot

Weight just keeps moving nice and steady! I've started having one piece of Stouffer's French Bread Grilled Veggie Pizza + 3.5oz chicken for one of my off day meals. It fits the macros perfectly (40gP, 40gC, 15gF) and it gives me something to look forward to! I would like to have a whole dominos medium thin crust w/ pepperoni & mushroom, but unfortunately that doesn't fit, lol!



major props for that self control bro

[thepacman]

Yeah your making me seriously hungry. Awesome job on the progress. Can't wait to see some progress pics. And I am a hardcore mac man myself as well. Hows the ipad treating you?

[Sean15782]

major props for that self control bro

Thanks "Heavy D" that will be your nickname if/when you break 200 again haha!


Yeah your making me seriously hungry. Awesome job on the progress. Can't wait to see some progress pics. And I am a hardcore mac man myself as well. Hows the ipad treating you?

I'm approaching decent condition, can't wait to show it with some new pics.

The iPad rocks, it won't replace a laptop if you want to be able to do heavy word processing, or data file creation, but if your like me and you want something that is portable and can do e-mail, music, movies, web-browsing, and reading; then it is perfect!




Time to sleep and dream of crushing chest & controlled-slow bulking lol!!!

[InclineDBPresss]

Yo Sean, great job with the weights lately and good luck!

[DanTheManB]

Thanks "Heavy D" that will be your nickname if/when you break 200 again haha!






haha! dunno what i think of that one?

[Sean15782]

Yo Sean, great job with the weights lately and good luck!

Thank you, I've been through your log, you are doing awesome as well! Don't go crazy tomorrow!!!


haha! dunno what i think of that one?

Haha, it will grow on you, just like your back and arms; if you keep crushing the weights like you have been!

Happy Memorial Day!!!

http://www.americancorners.or.kr/upload/MemorialDay.jpg

Just want to wish everyone a happy and safe memorial day!!! Enjoy the time with family and friends, but don't forget what this day is really about!!! Take a moment to reflect on and give thanks for the sacrifice of life made by thousands of our fellow Americans serving in the Armed Forces.

If that doesn't get you in the spirit this will:

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/05/27/90535/profilepic/11IrCMl10PHX6Wjbb1D3W8ifWEy1Cw396p.jpg

That's ChickenTuna on here, she's got the right idea! Her commitment to this lifestyle is an inspiration to myself and many others!


Update

I had a great weekend, got to spend some time with my friends and enjoy this beautiful weather! I went to Northern Michigan and spent a couple days at a friend's cottage!

I had to exercise some flexibility again this weekend with the diet!

I packed pre-measured chicken and protein powder, but I accidently forgot my Natural PB. There are only a few small mom and pop stores up there and they have never even heard of natural PB!!! I ended up using egg yolks and 96/4 ground beef for my fat sources, and baked chips/strawberries as my carbs. Didn't miss a beat on my macros!!!

I also got A TON of compliments on what everyone thought was "totally shredded"! If only they knew what shredded means to us ! Nonetheless it felt good to have my hard work recognized and to not be hassled for eating differently and not drinking!

A couple pics:

http://i39.photobucket.com/albums/e184/seantorbati/0529002345.jpg

The Bonfire!

http://i39.photobucket.com/albums/e184/seantorbati/0529002334.jpg

The moon on the lake. AMAZING how clear the sky is away from the city!!! The moon was so vivid it almsot looked fake!!!

[DanTheManB]

amazing pictures bro. amazing. pictures.

[Sean15782]

Starting weight = 182.0
Weight Today 5/27 = 168.4 (-13.6)
Goal for June 16th = 165.0

http://i39.photobucket.com/albums/e184/seantorbati/cp1_0602001131a.jpg

Getting closer everyday!!! Heavy legs today, I MUST do work. Squat has been the only exercise that has suffered during my prep, I was hitting 315 x 4 or 5 and now I'm around 295 for the same reps. I'm going to give it everything today, and at least try to improve on the other lifts (lunge, hack, etc)

[Blitz n destroy]

Sean, need to lift together soon and hang out. Excellent progress so far man, and great zen attitude.

[Sean15782]

Starting weight = 182.0
Weight Today 6/3 = 167.6 (-14.4)
Goal for June 16th = 165.0

http://i39.photobucket.com/albums/e184/seantorbati/0603001147-1.jpg

Must've hit a whoosh, lost a quick pound yesterday! Can't wait for the chest destruction tomorrow.


Sean, need to lift together soon and hang out. Excellent progress so far man, and great zen attitude.

Agreed. Maybe you can take some progress pics for me one of these weekends when I come to the Roc.

[Blitz n destroy]

Starting weight = 182.0
Weight Today 6/3 = 167.6 (-14.4)
Goal for June 16th = 165.0

http://i39.photobucket.com/albums/e184/seantorbati/0603001147-1.jpg

Must've hit a whoosh, lost a quick pound yesterday! Can't wait for the chest destruction tomorrow.



Agreed. Maybe you can take some progress pics for me one of these weekends when I come to the Roc.

Of course.

[Diskd]

Hey man, MSU alum here - just spotted this journal. Keep up the good work!

[Sean15782]

Hey man, MSU alum here - just spotted this journal. Keep up the good work!

Go Green!!! Glad to have you in here, where are you in Ohio?

[DanTheManB]

nice work @ the loss!

[Diskd]

Go Green!!! Glad to have you in here, where are you in Ohio?

Go White!

Living just outside Cleveland now, hopefully will be moving back to Michigan over the next year or so

[Sean15782]

Go White!

Living just outside Cleveland now, hopefully will be moving back to Michigan over the next year or so

Glad to hear that! I will be calling California my home once I graduate, but I will always love the Mitten.


nice work @ the loss!

Thanks D, still work to be done! Every bit leaner I get makes me want to get even leaner!!!

[Sean15782]

Size-On 5 Rep - Hamstrings/Shoulders/Traps/Calves

SLDL
135 x 5
225 x 5
315 x 5
365 x 5 Glad to move decent numbers here again!!!
225 x 20 Randomly busted this out, PR for reps w/ 225

Lying Leg Curl
100 x 5
180 x 5
200 x 5
200 x 5 DROP SET 150 x 5 DROP SET 100 x 5

DB Shoulder Press
50 x 5
75 x 5
85 x 5
90 x 5

Side Lateral
40 x 5
50 x 5
60 x 5

Rope Row
100 x 5
120 x 5
150 x 5

Seated Cable Press
80 (per hand) x 5
90 (per hand) x 5
100 (per hand) x 5

Traps

Calves

(8) 20 second intervals CAR PUSH HIIT --- I was DYING. followed by:
20 minutes LI on the Elliptical HR @ 120

Getting a little better each day!!! Just chiseling away.

Busy weekend. A lot of stuff going on, including me buying a new car!!! I got a great deal on a 2008 Nissan 350Z, and with the 3.5% interest on the loan I got, I am very happy!!! I will get the car on Thursday, I'll have pics in here asap!!!

[Sean15782]

Starting weight = 182.0
Weight Today 6/3 = 167.0 (-15.0)
Goal for June 16th = 165.0

http://i39.photobucket.com/albums/e184/seantorbati/0607000932.jpg

Other Business

Here is a picture of my new car!!! I get it Thursday, can't wait!!!

http://i39.photobucket.com/albums/e184/seantorbati/IMG956807.jpg

Going in to murder Back/Tris!!!

[Blitz n destroy]

Drive that over PLEASE.

[Sean15782]

Drive that over PLEASE.

I might just do that this weekend!

[Sean15782]

UPDATE

Watching the US game vs. England match, it's half time with the score 1-1!!!
I love international soccer, I was raised with it, and I'm glad to see a legitimate U.S. team ready to do some damage in the World Cup

http://cdn.picapp.com/ftp/Images/b/4/9/f/SOCCER_JUN_28_1f94.JPG?adImageId=1733311&imageId=5058935

Workouts are going very well, I'm actually getting stronger, but the scale has been up and down this week.
Tomorrow's weight will determine if I need to consider a carb drop.

Went for a 3 mile Medium Intensity Steady State jog this morning.
HR was around 135-140, legs should be fine for Hamstring workout tomorrow

[thepacman]

Dude WHAT?! That car is SICK!

[DanTheManB]

Dude WHAT?! That car is SICK!

THISX1000!!! nice! how much was it dude?

[Sean15782]

Dude WHAT?! That car is SICK!

Thanks, I love it too!!!


THISX1000!!! nice! how much was it dude?

Thanks D, I lucked out an found an AMAZING deal! I was able to get it for $17.5K which is pretty much unheard of for a 2008 with low miles and the extras this car has (premium wheels/tires, navigation, Nismo Exhaust system) To top it off I got a super low loan rate from the MSU Credit Union (4.00%)

Due to some scheduling issues I couldn't get the car on Thursday, but I'm picking it up at 4pm tomorrow. That mean's tonight will be like Christmas, and I think my excitement will help me crush Hamstrings/Shoulders tomorrow.

[bucsfan]

subbed.

[DanTheManB]

Thanks, I love it too!!!



Thanks D, I lucked out an found an AMAZING deal! I was able to get it for $17.5K which is pretty much unheard of for a 2008 with low miles and the extras this car has (premium wheels/tires, navigation, Nismo Exhaust system) To top it off I got a super low loan rate from the MSU Credit Union (4.00%)

Due to some scheduling issues I couldn't get the car on Thursday, but I'm picking it up at 4pm tomorrow. That mean's tonight will be like Christmas, and I think my excitement will help me crush Hamstrings/Shoulders tomorrow.

awesome man. i know that feels good!

[Sean15782]

subbed.

Glad to have you in here! Feel free to say what ever you want in here, this is a non judgement zone. Except if Dan doesn't like it, in which cae he will let you know LOL.


awesome man. i know that feels good!

Just got this girl today, my girlfriend might feel neglected for a week or two bc I officially have a new mistress. I'll get some pics tomorrow!!!

[Sean15782]

Progress Update

I officially did not loose any weight this week but I am not panicking!

I'm within 10lbs of contest weight so it's all fine tuning from here. I couldn't eat 220g carb forever, but I want to for as long as possible!

I'm actually starting to pick-up strength, (my big 3 all went up this week) so combined with the lack of weight loss, I believe this indicates that my body is settling at this weight. I may not make a calorie cut just yet and give it another week to see what happens. I have improved in the separation and vascularity departments this week so I'm still on the right track. There's 11 weeks left until the OCB Mesa contest, but I won't enter until 4 weeks out, so I have about 7 weeks to work on these last 8-10lbs and make my decision.

There are also a bunch of INBF shows in September if I decided I needed more time!

I'm really hoping to have some progress pics in here by next weekend, it's just a matter of getting my Girlfriend to take them!


Size-On 9 Rep - Hamstrings/Shoulders/Calves

SLDL
135 x 9
225 x 9
325 x 10 REP PR @ 325 - Goal is 335 for 9-10 next time
135 x 12 (Slow, strong contraction)

Glute Ham Raise SUPER SET w/ Lying leg Curl
BW x 9 (SS) 150 x 9
BW x 9 (SS) 150 x 9
BW x 9 (SS) 160 x 9


Seated Low Pulley Cable Press SUPER SET w/ Seated Leaning D-bell Side Laterals
80 x 9 (per arm) (SS) 30 x 9
90 x 9 (per arm) (SS) 30 x 9
100 x 9 (per arm) (SS) 35 x 9

Rope Face Pull SUPER SET w/ Leaning front D-bell Raise
70 x 9 (per arm) (SS) 25 x 9
80 x 9 (per arm) (SS) 25 x 9
80 x 9 (per arm) (SS) 25 x 9

Calves

12 Intervals HIIT on StairMaster + 10 Min Elliptical HR @ 120

Only 1 workout left with Size-ON Pre-Contest!!! Back and Tri's comin' up tomorrow.

[Sean15782]

http://i39.photobucket.com/albums/e184/seantorbati/0614000939.jpg

I got my woosh in the nick of time and dropped a magical pound this morning, lol!

1lb away from the goal I set at the beginning of May, whether or not a actually hit 165.0 is inconsequential at this point. I'm feeling really good about the way I look and I am pretty set on hitting the stage this fall!!!


Here's my girl after a wash this morning, of course it rained today, but that's ok, I'll wash it again :)

http://i39.photobucket.com/albums/e184/seantorbati/0614001401a.jpg


THE LAST --- Size-On 5 Rep --- Back/Triceps

Wide Grip Pull Up
BW x 5
BW + 25 x 5
BW + 35 x 5 Very pleased with my form here, I think I can handle BW + 45 next time around

Narrow Grip Under Hand Pull-up
BW x 5
BW + 25 x 5
BW + 35 x 5

Hammer Strength Low Row - One arm at a time
2 Plates per side x 5
3 Plates per side x 5
3 plates per side x 5

Barbell Row
Underhand - 145 x 5
Underhand - 145 x 5
Overhand - 155 x 5

Kneeling Cable Pullover -Mimics the Nautilus machine
80 x 5
100 x 5
120 x 5

SkullCrushers
90 x 5
100 x 5
110 x 9 Heaviest pre-loaded cambered bar so I just went higher reps

Close Grip Incline Bench
135 x 5
185 x 5
225 x 5

Power Kickbacks
40 x 5 (per arm)
50 x 5
40 x 5

Rope Extensions
100 x 8 slow reps, 3 second hold @ contraction

35 minutes LI on the Elliptical HR @ 120

[Sean15782]

I've been slackin' on the pics but that will change soon! To give you guys an idea for where I'm at, I dig up some pics from my last prep!

I am roughly in this condition:

OLD PICS

http://forum.bodybuilding.com/attachment.php?attachmentid=1369751&d=1213390510

The catch is that I was 154.X in that pic and I am sitting at 166.0 today.

This was me at 153ish.
http://forum.bodybuilding.com/attachment.php?attachmentid=1391271&d=1214402648

I looked at my records and realized I actually got down to 153.0 before peak week. That's less than a 2lb difference between pics, so that also tells me this is where every pound really starts to matter!!!

I have a feeling that somewhere from 158-160 is gonna be my sweet spot where I can bring BETTER conditioning and MORE muscle!!! But just to clarify, I'm not shooting for a weight, I'm shooting for shredded!!!

[Sean15782]

It's my birthday!!! 22, The most insignificant birthday of them all.

Some how my birthday always means it's leg day! Or at least it has been for three years running now!!!

I'm looking to keep my numbers movin up!!!

[UCFBuilder]

It's my birthday!!!

22, The most insignificant birthday of them all. Some how my birthday always means it's leg day! Or at least it has been for three years running now!

Happy birthday bro!!

and the fact that you are in that condition but over 10 pounds heavier is amazing...fukin phenomenal job!!

and nice 350..im a big car guy myself..Im a Honday guy..but my favorite car is the toyota supra..go figure lol..hope to own one some day...what do u have done to it?? any big plans other than what u have done?

[DanTheManB]

It's my birthday!!! 22, The most insignificant birthday of them all.

Some how my birthday always means it's leg day! Or at least it has been for three years running now!!!

I'm looking to keep my numbers movin up!!!

LOL! It's mandatory to have a birthday leg day!

[Sean15782]

Happy birthday bro!!

and the fact that you are in that condition but over 10 pounds heavier is amazing...fukin phenomenal job!!

and nice 350..im a big car guy myself..Im a Honday guy..but my favorite car is the toyota supra..go figure lol..hope to own one some day...what do u have done to it?? any big plans other than what u have done?

Thanks for the birthday wishes!

The only performance modifications it has are the Nismo cat-back exhaust and Nismo cold air intake. So it sounds realllly good.
I probably won't do too much more since the more involved modifications tend to decrease the value of the car and I'm not looking to street race lol!!!

Everything else is just cosmetic (rims, sounds system, headlights/tail-lights)


LOL! It's mandatory to have a birthday leg day!

I know, that's why I went in and crushed it! Serious business for birthday leg days. I considered wearing a suit.

[Sean15782]

This is some of my best work yet...egg white pizza

- 10 egg whites
- Natural tomato sauce
- Fat Free Mozzarella and Fat Free Cheddar

Macros: (40g Protein, 3g fat, 10g carb)



http://i39.photobucket.com/albums/e184/seantorbati/0620000129.jpg

[DonPizza]

damn, this pizza looks great. Good progres, bro. Really interesting to read your contest prep.

[Sean15782]

damn, this pizza looks great. Good progres, bro. Really interesting to read your contest prep.

Thanks! Glad you enjoyed it! The pizza was awesome!

[DanTheManB]

This is some of my best work yet...egg white pizza

- 10 egg whites
- Natural tomato sauce
- Fat Free Mozzarella and Fat Free Cheddar

Macros: (40g Protein, 3g fat, 10g carb)



http://i39.photobucket.com/albums/e184/seantorbati/0620000129.jpg

wuuuuuut @ that pizza! looks great

[Sean15782]

Starting weight = 182.0
Weight Today 6/3 = 165.2 (-15.8)
Goal for August 7th = SHREDDED

http://i39.photobucket.com/albums/e184/seantorbati/0623001135.jpg

Holy sh*t, I will be in california permanently in less than 3 weeks!
This is at once so exciting and depressing. I'm excited to amp things up on the professional side but very sad to leave behind all the people I love in Michigan.
Bodybuilding and my family are the two constants in my life, and I will be leaning on them big time as I make this major transition in my life.

[thepacman]

Sean dude, that egg pizza looks amazing! I gotta try that.

But seriously....6 pages and no mandatories...come on buddy ; )

[Sean15782]

Sean dude, that egg pizza looks amazing! I gotta try that.

But seriously....6 pages and no mandatories...come on buddy ; )

In honor of phil, a sneak preview... I am totally unhappy with these pics, but everyone knows that's how it goes haha.
I know I'm not crazy though because my girlfriend was saying the pictures weren't coming out right! 166.0 today

http://i39.photobucket.com/albums/e184/seantorbati/BI-1.jpg

http://i39.photobucket.com/albums/e184/seantorbati/SideChest-1.jpg

This is what happens when I eat more than 30g Carb and 15g Fat, just chillen no pump. I will keep this in mind for peak week!

http://i39.photobucket.com/albums/e184/seantorbati/forearm.jpg http://i39.photobucket.com/albums/e184/seantorbati/forearm2.jpg

I'm going to be getting in a couple training sessions with Jason (ScoobySnacks) in less than two weeks when I go to Cincinnati, so I want to kick it into over drive till then!!!

Chest/Trap/Tri tomorrow. Intensity is through the roof right now, but it's about to go to Pluto.

[Sean15782]

Couple other recent pics!

http://i39.photobucket.com/albums/e184/seantorbati/Mostmusc.jpg

http://i39.photobucket.com/albums/e184/seantorbati/SideTri.jpg

[Sean15782]

Progress Update

Weight loss has seemed to stall, but I'm not going to make any changes yet.
If I don't hit a whoosh by Sunday I will pull the 30g Dextrose from my post workout shake.
That will be a sad day as I will have crossed the sub-200g Carb threshold :(


9 Rep - Chest/Trap/Tri


Incline Press SUPER SET w/ Hammer Strength Decline
135 x 9 (SS) 1 PPS x 9
225 x 9 (SS) 1 PPS + 25 x 9
235 x 9 (SS) 1 PPS + 25 x 9

InclineD-bell Fly SUPER SET w/ Standing Cable Fly
50 x 9 (SS) 40 x 9
60 x 9 (SS) 40 x 9
60 x 9 (SS) 40 x 9

One Arm Tricep Cable Ext. SUPER SET w/ Cable V-bar Leaning Ext.
40 x 9 (per arm) (SS) 80 x 9
40 x 9 (per arm) (SS) 90 x 9
40 x 9 (per arm) (SS) 90 x 9

Traps

40 Min Elliptical HR @ 120

[DanTheManB]

lookin good bro! you'll have all sorts of thangs poppin when you re introduce some more carbs! (no homo)

[Sean15782]

Starting weight = 182.0
Weight Today 6/3 = 164.0 (-18.0)
Goal for August 1st = SHREDDED

http://i39.photobucket.com/albums/e184/seantorbati/0626001208.jpg

Seems like all I have to do to loose weight is to say that I'm not loosing weight haha!

GO USA!!!

http://www.usaplayers.com/images/news/usas1.jpg

[Sean15782]

Starting weight = 182.0
Weight Today 6/28 = 163.0 (-19.0)
Goal for August 1st = SHREDDED

Longgg day yesterday! Trained at Jon's (Blitz n Destroy on here) gym the RAC (Rochester Athletic Club) and had a pretty damn good workout!!!
I hit a little stride the past few days and I'm really tightening up. Training with Jon this weekend and then Jason (ScoobySnacks) on Monday and Tuesday.
Good week ahead!!!

[DanTheManB]

Starting weight = 182.0
Weight Today 6/28 = 163.0 (-19.0)
Goal for August 1st = SHREDDED

Longgg day yesterday! Trained at Jon's (Blitz n Destroy on here) gym the RAC (Rochester Athletic Club) and had a pretty damn good workout!!!
I hit a little stride the past few days and I'm really tightening up. Training with Jon this weekend and then Jason (ScoobySnacks) on Monday and Tuesday.
Good week ahead!!!


good stuff my man. feels good to be lean during the summer doesnt it? me trying to bulk this summer=lots and lots of sweat/bodyheat. feels bad man

[Sean15782]

good stuff my man. feels good to be lean during the summer doesnt it? me trying to bulk this summer=lots and lots of sweat/bodyheat. feels bad man

Yes it's great being in shape for the summer. Especially when you don't have AC lol. Being able to hang around the house with no shirt is essential.

I don't think I can eat too far above maintenance in the summer, I'm just not as hungry with the heat.
Seems like you're having a little trouble putting down huge amounts of food too right?

Hamstring pic from the other day: They are coming in! I'm getting closer everyday.
The lower back/glutes are the last place to come in for me and they are getting there, so that's a good sign!

http://i39.photobucket.com/albums/e184/seantorbati/Hamstring-1.jpg

[DanTheManB]

Yes it's great being in shape for the summer. Especially when you don't have AC lol. Being able to hang around the house with no shirt is essential.

I don't think I can eat too far above maintenance in the summer, I'm just not as hungry with the heat.
Seems like you're having a little trouble putting down huge amounts of food too right?

Hamstring pic from the other day: They are coming in! I'm getting closer everyday.
The lower back/glutes are the last place to come in for me and they are getting there, so that's a good sign!

http://i39.photobucket.com/albums/e184/seantorbati/Hamstring-1.jpg

nice! hams startin to pop brah!

Yeah man I eat under maintenance during the day with protein shakes and fruit then try to eat big meals at night....then i sweat like a fiend all night tryin to sleep.

[Sean15782]

Already pumped to smash quads/biceps tomorrow!!!

[Blazed]

Looking on point man, huge improvements over last season.

[thepacman]

Awesome Sean! Looks like you've put on some nice size since you last prep and your really starting to hone in on that conditioning this time around. Already putting your last prep to shame! It's gonna be nasty!

[Sean15782]

Looking on point man, huge improvements over last season.


Awesome Sean! Looks like you've put on some nice size since you last prep and your really starting to hone in on that conditioning this time around. Already putting your last prep to shame! It's gonna be nasty!

You guys are awesome! Thanks for the words. There are shows anywhere from 8 weeks to 12 weeks away. I will be in the process of moving to California from this Friday till next Sunday, but I don't plan on missing a beat!

I think I put on a solid 5lbs of muscle since the last show, more would be better, but if I can bring in that 5lb with better conditioning that will be good enough!

I have connected with my body on a deeper level than ever before and to take some words from my man Frank Sinatra - "The best is yet to come, and won't that be fine"

Still a lot of work to do, but the end is in sight! I am so pumped to destroy this workout, everyone better stay out of my way!

http://www.lasvegasvegas.com/sinatrastamp.jpg

[Sean15782]

http://www.michigan.org/global/Media/502/FS4_lansing_MSU%20Stadium.jpg

Starting weight = 182.0
Weight Today 7/1 = 162.8 (-19.2)
Goal for August 1st = SHREDDED

I didn't get to weigh myself this morning but I have a feeling I lost a little more weight. I'm leaving East Lansing today, but I'll always be a Spartan!

http://i39.photobucket.com/albums/e184/seantorbati/0701001116.jpg

[Sean15782]

Update:
I had an awesome weekend at my friend's cottage in northern Michigan! I spent the days on the lake and hanging out with friends. I stuck to my diet 100%, the only bad part was I left my natural pb behind and I couldn't get to any grocery stores as the cottage was awhile away from any stores. So I basically had only trace fat for 2 days. I up'ed my carbs a little bit to compensate for the lost calories. This flattened me out, but it's better than cheating; and I had plenty of chances to do that!

Got in a great back/bi workout with Jason (scooby) today in Cinci. We killed it! Jason competes as a lightweight on the national level in the NPC as a natural lifter, but make no mistake, he is a big dude! I don't get to train with people who are bigger/stronger than me often, so it's really motivating when I do.

Based on Jason's observations, it seems like I'm going to need about 8 weeks to get into prime time shape and fill out. Lots of work to do!

[Sean15782]

Getting settled in Cali, the next few days will be rough,
but I am just focused on hitting my numbers and killing my workouts!
They took my PB at the airport yesterday so I ended up having only 30g for the day!
Luckily today is an off day so I can get back on track before tomorrows back/tri demolition

[co1e_train]

Getting settled in Cali, the next few days will be rough,
but I am just focused on hitting my numbers and killing my workouts!
They took my PB at the airport yesterday so I ended up having only 30g for the day!
Luckily today is an off day so I can get back on track before tomorrows back/tri demolition



Gotta love that airport security.

Just got caught up on your prep sean, looks like your doing everything spot on. August will be here soon! Keep pushing.

-the train

[Sean15782]

Gotta love that airport security.

Just got caught up on your prep sean, looks like your doing everything spot on. August will be here soon! Keep pushing.

-the train

Thanks man, they're doing their job, but damn, it's just PB!!!



Finally all moved in, just got my computer hooked up, so I'm back in action. Haven't missed a beat on the diet or workouts, but things have been crazy! I will get some update pics soon! Quad veins are poking through when I wake up!!!

[Sean15782]

Update:
Killin it day in and day out! Making progress slow and steady. Pics taken after 30 min LI cardio the other day!
I moved to California, but I lost my tan haha. Not sure how that works, but I hate being pale!


http://i39.photobucket.com/albums/e184/seantorbati/cp1_0722002030.jpg

http://i39.photobucket.com/albums/e184/seantorbati/cp1_0722002034.jpg

[Sean15782]

Back/Triceps Demolition this morning!!! Power 5 rep training. Time to put a hurting on those d-bells.

[Sean15782]

Starting weight = 182.0
Weight Today 7/28 = 159.8 (-22.2)
Goal for August 1st = SHREDDED

All muscles are clearly separated now, abs/obliques are in; I just have to bust my ass to try to get those striations in and really bring the nastiness!!!

[DanTheManB]

Starting weight = 182.0
Weight Today 7/1 = 159.8 (-22.2)
Goal for August 1st = SHREDDED

All muscles are clearly separated now, abs/obliques are in; I just have to bust my ass to try to get those striations in and really bring the nastiness!!!



nice work mayne! and today is july 28th btw :-p

[Sean15782]

nice work mayne! and today is july 28th btw :-p

You're right! It's the diet lol.

Couple pics:

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-07-31at0108.jpg

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-07-31at01084.jpg

[thepacman]

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-07-31at01084.jpg

Dude, that's your shot! Looking great Shawn, outstanding progress since the last time I checked in!!

[Sean15782]

Dude, that's your shot! Looking great Shawn, outstanding progress since the last time I checked in!!

Thanks Phil, I'm trying to get on your heels! The glutes are coming in better and better! I won't stop until I have it all dialed in.

[Sean15782]

This thread is about to go to another level! I'm throwing my name in the hat for one of two shows:

INBF West Coast Classic Bodybuilding & Figure Championships Pro-Qualifier 9/25/10
and/or
ABA/INBA Grand Prix Bodybuilding Championships + Northern California Natural 9/18/10

I'm already in the best shape I have ever been in, with 5 weeks to get even better. refeeds The nasty is on it's way. I will start logging my workouts again starting tomorrow with Back/Triceps. I have actually been gaining strength back the past 2 weeks, likely due to the increased refeeds I've been doing.

[DanTheManB]

Dude, that's your shot! Looking great Shawn, outstanding progress since the last time I checked in!!

this for sure

[Sean15782]

This thread is about to go to another level! I'm throwing my name in the hat for one of two shows:

INBF West Coast Classic Bodybuilding & Figure Championships Pro-Qualifier 9/25/10
and/or
ABA/INBA Grand Prix Bodybuilding Championships + Northern California Natural 9/18/10

I'm already in the best shape I have ever been in, with 5 weeks to get even better. refeeds The nasty is on it's way. I will start logging my workouts again starting tomorrow with Back/Triceps. I have actually been gaining strength back the past 2 weeks, likely due to the increased refeeds I've been doing.

Well, the show I wanted to do (INBF - 9/25/10) is already scratched, it is the same weekend as the Olympia and my job requires me to go for company meetings and the like!

As for the other option, I did my first show with the ABA, and it was ok; but i have no interest in turning pro with that organization so it's kind of a bummer!

I may have to look at a few other options such as going out of state! I will figure all this out asap

[Sean15782]

Starting weight = 182.0
Weight Today 8/9 = 157.6 (-24.4)
Goal for stage = SHREDDED

5 Rep - Back/Triceps

D-bell Rows
50 x 5 (per arm)
75 x 5
100 x 5
125 x 9 Rep PR- Could go heavier for 5 but this is the heaviest D-bell @ LA Fitness

Rack Deadlift
135 x 5
225 x 5
315 x 5
425 x 5

Machine Pulldown
100 x 5
150 x 5
190 x 5
210 x 5

Seated Wide Grip Row Slow reps with 1 second squeeze
120 x 5
140 x 5
160 x 5

Wide Grip Pull-ups
1 set to failure: BW x 15

Weighted hang and standing rope pullovers to strech

Cable Incline Skull Crushers
100 x 5
120 x 5
140 x 5

Push Down
120 x 5
140 x 5
150 x 5

Cable Kickbacks
35 x 5 (per arm)
40 x 5
45 x 5


40 minutes LI on the Elliptical HR @ 125

I'm really trying to take it to the next level as I approach full out shreddedness!!!

[Sean15782]

http://i39.photobucket.com/albums/e184/seantorbati/0807000824.jpg

Starting weight = 182.0
Weight Today 8/9 = 157.6 (-24.4)
Goal for stage = SHREDDED

5 Rep - Back/Triceps

D-bell Rows
50 x 5 (per arm)
75 x 5
100 x 5
125 x 9 PR- Could go heavier for 5 but this is the heaviest D-bell @ LA Fitness

Rack Deadlift
135 x 5
225 x 5
315 x 5
425 x 5

Machine Pulldown
100 x 5
150 x 5
190 x 5
210 x 5

Seated Wide Grip Row Slow reps with 1 second squeeze
120 x 5
140 x 5
160 x 5

Wide Grip Pull-ups
1 set to failure: BW x 15

Weighted hang and standing rope pullovers to strech

Cable Incline Skull Crushers
100 x 5
120 x 5
140 x 5

Push Down
120 x 5
140 x 5
150 x 5

Cable Kickbacks
35 x 5 (per arm)
40 x 5
45 x 5


40 minutes LI on the Elliptical HR @ 125

I'm really trying to take it to the next level as I approach full out shreddedness!!!

[Sean15782]

http://musclemania.com/events/2010-Shows/ads/10CALIFORNIA.jpg

Alright people, gather around it's time for the announcement...
It looks like the show I am going to do is the Musclemania California in San Diego on October 23rd!!! Although I would like to do an OCB or INBF show, none are anywhere near me at a convenient time. This show also has a 160lb and under weight class which I will obviously make, as well as junior division for 22 and under (I am 22). I will probably be one of the taller guys at 160, but I will be insanely shredded!!! That gives me 10 weeks and one day to really push the envelope with my conditioning!


5 Rep - Chest

D-bell Incline Press
50 x 5
70 x 5
105 x 5
100 x 7

Incline Smith Press
135 x 5
225 x 7
225 x 7

275 x 5 (Negatives - 4 sec down)

Machine Fly
120 x 5
160 x 5
220 x 5
200 x 5--->180 x 5--->160 x 5 (Drop set)

Deep Chest Stretch 2 x 30 second hold

40 minutes LI on the Elliptical HR @ 125

Here's me last week doing 335 x 9 on the SLDL/RDL, I also hit 365 x 7 but my friend didn't tell me we had the camera till after!!! I'll get it this weekend

http://i39.photobucket.com/albums/e184/seantorbati/th_HPIM0885.jpg (http://s39.photobucket.com/albums/e184/seantorbati/?action=view&current=HPIM0885.mp4)

[Sean15782]

It's about to get serious now!

I've been coasting for the past 2 weeks with carbs higher than normal (about 300g per day) as I waited to see what show I would end up entering, but now it's all set! I'm pretty sure these Musclemania shows are notorious for guys getting away with using, but there's no reasonably close OCB or INBF shows coming up so it is what it is!
The show will be stacked, but I will be ready!

I have 10 weeks to bring the sickest conditioning on the stage. I've come this far by myself (I'm in acceptable contest shape) but now I will be bringing in the big guns (aka Layne hopefully) to hand over the reins to so I don't have to to worry about the day to day mind f*ck and I can just focus on killing it.

I will update what I've been doing nutritionally/cardio/ and supplement-wise tomorrow

Back/Tri in the AM!!! No more messing around. Every rep counts.

[Sean15782]

Starting weight = 182.0
Weight Today 8/9 = 158.0 (-24.)
Goal for stage = SHREDDED


It's official, the last 8 weeks of my prep will be controlled by the architect, Dr. Layne Norton.
I'm packing my bags and hopping on the train to Freaksville. I will do what ever it takes!!!

It going to be Christmas in August tomorrow when I get to the gym to hit legs in the morning!!!

[Sean15782]

Starting weight = 182.0
Weight Today 8/19 = 157.0 (-25.0)
Goal for stage = SHREDDED


Things are kicked into over drive now.

Noteworthy: I have glute striations coming in @9.5 weeks out!!!!!!! Just wait and see how nasty I get in the next few weeks!

[Sean15782]

Starting weight = 182.0
Weight Today 8/30 = 157.0 (-25.0)
Goal for stage = SHREDDED


I have moved into the passenger seat and Layne will be driving from here on out!!! 8 week until the show. I am already at my all time best, but I want to be skinless shredded, so I need all 8 weeks to continue to improve.

Carbs have been cut slightly, and cardio has been REDUCED!

400g carb refeed today, feeling good! Here's a quick pic, although it seems like my computer camera washes out all veins!

http://i39.photobucket.com/albums/e184/seantorbati/Photoon2010-08-30at0124.jpg

[Sean15782]

Refeed again today!

I had one of my most intense superset leg workouts to date today. Really pushed it to the limit, one of my partners was on the brink of puking after the occluded leg extensions.

I fit a Chipotle chicken burrito into my macros. It was amazing. That's probably one of the last meals I'll eat out, but we'll play it by the day!

8 weeks out pics coming as soon as photo-bucket is back up!

[Sean15782]

- 8 Weeks Out -
Took these in pretty rough lighting to be as harsh as possible!!! I might take some in good lighting for a contrast

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0900.jpg

http://i39.photobucket.com/albums/e184/seantorbati/IMG_20100901_120135.jpg

http://i39.photobucket.com/albums/e184/seantorbati/IMG_20100901_120246.jpg

http://i39.photobucket.com/albums/e184/seantorbati/IMG_20100901_120444.jpg

http://i39.photobucket.com/albums/e184/seantorbati/IMG_20100901_120826.jpg

http://i39.photobucket.com/albums/e184/seantorbati/IMG_20100901_120851.jpg

[DanTheManB]

lookin shredded broski---nice work!!! how u likin cali?

[Blitz n destroy]

Your side shots are sick. You've brought your arms up quite a bit and your wheels definitely look bigger. Sick progress bud.

[Sean15782]

lookin shredded broski---nice work!!! how u likin cali?

Thanks Dan. I know I got work to do, and come show time I will be shreddeddddd.

I love Cali. Always missing family/friends, but doing what I love and the close friends I have out here makes it easier.


Your side shots are sick. You've brought your arms up quite a bit and your wheels definitely look bigger. Sick progress bud.

Thanks Jon, when my legs are as big as yours, then we'll talk haha! Looking forward to having AEN in my stores. One of the best product lines out there. I'll be cracking open a tub or two of Pre-Surge Unleashed for myself!!!

[Sean15782]

6 Weeks and change!!!

I have NO CHOICE but to get better everyday from here on out! New pics coming soon!!

[DanTheManB]

[QUOTE=Sean15782;542091223]Thanks Dan. I know I got work to do, and come show time I will be shreddeddddd.

I love Cali. Always missing family/friends, but doing what I love and the close friends I have out here makes it easier.
/QUOTE]

oh yeah dude I wouldnt even sweat it. do what you've been doing you'll be more than fine bro.

God I'd LOVE to move out to cali....

[Sean15782]

oh yeah dude I wouldnt even sweat it. do what you've been doing you'll be more than fine bro.

God I'd LOVE to move out to cali....

It's a modern day paradise! Get out here so we can train haha

Update pics - After cardio - This is the palest I will ever be haha, forgot to flex the abs in some of these, just getting back into my grove with posing!!!
Everything will improve!!!

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0920.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0922.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0925.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0930.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0931.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0941.jpg

[Young9]

Lookin LEAN!! Can't wait to see what you bring to the stage a few weeks from now...I was reading that you moved to Cali...where in Cali? Close to the bay area by any chance?

[Sean15782]

Lookin LEAN!! Can't wait to see what you bring to the stage a few weeks from now...I was reading that you moved to Cali...where in Cali? Close to the bay area by any chance?

Thanks, still a lot of work to do! My progress had pretty much come to a halt for the last month, but with Layne we are going to take me from lean to FREAKY

Unfortunately not close to the Bay area, if I was I'd be eating pop-tarts with Berto daily, haha.

I'm in Orange County, but if you ever roll down here let me know!!!

[Sean15782]

Starting weight = 182.0
Weight Today 9/12 = 156.6 (-25.4)
Goal for stage = SHREDDED


6 weeks to go, really only 5 not counting peak week. I plan on going down .75 to 1lb per week but we will see! Noticeable changes already since my last set of pics. Good to see things moving again after stagnating for a few weeks.

My current macros are:
(Normal Days) 220g C, 230g P, 65g F
(Refeed Days) 380g C, 200g P, 60g F

[Sean15782]

Headed in for 5 rep - Shoulders/Biceps/Traps with 100g carb in my pre-workout meal :)

[Sean15782]

Back and Tri superset coming up!

Workout will be:

WG Pullup (SuperSet) T-bar Row (9 reps x 3 sets)
Narrow Grip Pullup (SuperSet) Smith One Arm Row (9 reps x 3 sets)
Nautilus Pulldown (SuperSet) Rope Pullover (9 reps x 3 sets)

Tricep Machine Ext. (SuperSet) Uni-Lateral FreeMotion Extensions (9 reps x 3 sets)
Rope Extensions (SuperSet) DB Incline French Press (9 reps x 3 sets)

*weights are selected to induce failure at or around the 9th rep

[Sean15782]

Update Pics: Inching closer... weight is not budging though, we are taking carbs down to 200g on normal days and 360g on refeed days!


http://i39.photobucket.com/albums/e184/seantorbati/HPIM0964.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0950.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0951.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0959.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0961.jpg

[Sean15782]

Starting weight = 182.0
Weight Today 9/19 = 156.0 (-26.0)
Goal for stage = SHREDDED


Settled into my new macros no problem, feeling REALLY good on my refeed today! I need to keep this train rolling for the next 5 weeks so I can bring the NOISE to the stage in San Diego. Hamstrings are coming in nicely, and lower back is getting tighter and tighter.

34 days, every single one counts!!!

[DanTheManB]

Starting weight = 182.0
Weight Today 9/19 = 156.0 (-26.0)
Goal for stage = SHREDDED


Settled into my new macros no problem, feeling REALLY good on my refeed today! I need to keep this train rolling for the next 5 weeks so I can bring the NOISE to the stage in San Diego. Hamstrings are coming in nicely, and lower back is getting tighter and tighter.

34 days, every single one counts!!!


dude! lookin sick! great flow man!!!! soooo psyched for u brother!

[Sean15782]

dude! lookin sick! great flow man!!!! soooo psyched for u brother!
Thanks D! I'm very excited as well.

Couple update pics, more coming Wednesday

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0972_2.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0973.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0974.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0975.jpg

http://i39.photobucket.com/albums/e184/seantorbati/HPIM0976.jpg

[Sean15782]

A few pics after legs


http://i39.photobucket.com/albums/e184/seantorbati/RearLatSpread.jpg

http://i39.photobucket.com/albums/e184/seantorbati/SideChest-2.jpg

http://i39.photobucket.com/albums/e184/seantorbati/RearDblBi.jpg

http://i39.photobucket.com/albums/e184/seantorbati/MostMusc-2.jpg

http://i39.photobucket.com/albums/e184/seantorbati/MostMusc-1.jpg

[DanTheManB]

not far off at ALL.

man 'contest chape' is seriously insane. you're lean as hell and if u shave like 3lbs more you'd be even more ready. think maybe you come in @ 151-152?

[Sean15782]

not far off at ALL.

man 'contest chape' is seriously insane. you're lean as hell and if u shave like 3lbs more you'd be even more ready. think maybe you come in @ 151-152?

Thanks! 156 is my lowest depleted weight before refeeds, but I'm normally 1-1.5lbs heavier. So I am anticipating my lowest weight before the show to be around 152lb. That should have the glutes in and everything shredded. But I will probably be as high as 155-156 on-stage.

I will be better than last show, which is the #1 goal!

[DanTheManB]

Thanks! 156 is my lowest depleted weight before refeeds, but I'm normally 1-1.5lbs heavier. So I am anticipating my lowest weight before the show to be around 152lb. That should have the glutes in and everything shredded. But I will probably be as high as 155-156 on-stage.

I will be better than last show, which is the #1 goal!

true dat

[Sean15782]

Just got back from the Olympia. Very productive for business and had a great time too!!!

Couple pictures:

http://i39.photobucket.com/albums/e184/seantorbati/P1000593.jpg

Was truly exhausted for these pics... could barely even pose

http://i39.photobucket.com/albums/e184/seantorbati/BackDblBi.jpg

http://i39.photobucket.com/albums/e184/seantorbati/AbThigh.jpg

[Blazed]

Wadda you do for business?

[Sean15782]

Wadda you do for business?

I am the Chief Operations Officer for 7 sports nutrition stores in Orange County.

[Blitz n destroy]

Lookin good man. Glad you had fun in Vegas. I wish I could have been there. I shipped your stuff today.

[Sean15782]

157.0 this morning after refeed.

Layne and I are thinking I need to be around 152 to bring the nasty conditioning it will take to win.

Thus carbs have been dropped to 180g normal days and 340g refeed days. I am ready to do what ever it takes.


Here's a pic I snapped this past Sunday before bed.

http://i39.photobucket.com/albums/e184/seantorbati/nighttime.jpg

[Quelly]

157.0 this morning after refeed.

Layne and I are thinking I need to be around 152 to bring the nasty conditioning it will take to win.

Thus carbs have been dropped to 180g normal days and 340g refeed days. I am ready to do what ever it takes.


Here's a pic I snapped this past Sunday before bed.

http://i39.photobucket.com/albums/e184/seantorbati/nighttime.jpg

not bad macros for your weight, and this stage of conditioning at all, you are starting to enter the arena of conditioning that very few athletes attain sean, way to go brother, that takes hard work. Keep it up!

[Sean15782]

not bad macros for your weight, and this stage of conditioning at all, you are starting to enter the arena of conditioning that very few athletes attain sean, way to go brother, that takes hard work. Keep it up!

Happy to go to bed with this comment!!! Thanks E!

[Sean15782]

19 days out

Starting weight = 182.0
Weight Today 9/19 = 154.4 (-27.6)
Goal for stage = SHREDDED

It truly is crunch time!!!

I am posing EVERYDAY and working on my routine. I can't let anything stop me now.

I am a bit frustrated with myself for letting it come down to this. I could have been in shape a few weeks ago, but I essentially cruised through all of August because I was not sure if/when I would compete. However I am still proud of myself for getting through this during one of the most challenging transitions of my life, moving across the county, leaving everyone behind, and taking on a massive amount of responsibility.

But no time to look back, I need to get better every single day. The 360g carbs felt great today, I am loving the vita-muffins and Arctic Zero Ice Cream.

I hit 90 x 12 tonight on the DB Shoulder press which is actually a repetition PR with that weight!!!


Couple pics, I wanted to take them in my posing suit, but there was a class going on so I thought it best not to be a huge distraction to them.
Abs are soft because I killed them today so I couldn't really flex them haha:

http://i39.photobucket.com/albums/e184/seantorbati/SideRelax.jpg

http://i39.photobucket.com/albums/e184/seantorbati/SideTri1.jpg

http://i39.photobucket.com/albums/e184/seantorbati/SideChest-3.jpg

http://i39.photobucket.com/albums/e184/seantorbati/rearrelaxed.jpg

http://i39.photobucket.com/albums/e184/seantorbati/RearDblBi-1.jpg

http://i39.photobucket.com/albums/e184/seantorbati/mostmusc-3.jpg

http://i39.photobucket.com/albums/e184/seantorbati/abthigh-1.jpg

[DanTheManB]

Damn man...strong ass DB press this close to your show! Still lookin a bit flat for right now but obviously pretty lean, big guy!

[deltpecx]

...I am a bit frustrated with myself for letting it come down to this. I could have been in shape a few weeks ago, but I essentially cruised through all of August because I was not sure if/when I would compete. However I am still proud of myself for getting through this during one of the most challenging transitions of my life, moving across the county, leaving everyone behind, and taking on a massive amount of responsibility.

But no time to look back, I need to get better every single day.

No sense in looking back and regretting what you shoulda, coulda done. Keep pressing on towards the goal.

Striations in the lower triceps...sweet!

subbed.

[Sean15782]

This will be my last week of 5 rep training! Next week is a 9 rep week, and the week after is peak week!

Back/Triceps tonight!!!


Damn man...strong ass DB press this close to your show! Still lookin a bit flat for right now but obviously pretty lean, big guy!

The 90's for 12 was a pleasant surprise, I have done 100 x 4 but that was with my favorite d-bells @ a Gold's gym in Ohio. Definitely got me fired up to kill the rest of the workout

Definitely flat, and it's gonna get worse before it gets better!!! I really believe that if I could take 3-4 days off and stay out of the gym it would od a lot of my fullness, but I don't have time. 19 days to do the damn thing!!


No sense in looking back and regretting what you shoulda, coulda done. Keep pressing on towards the goal.

Striations in the lower triceps...sweet!

subbed.

You're right, I can analyze what went wrong and what went right later, for now it's all about maximizing what I can do with the time I have left.

In good light you can see striations on the whole Triceps!

[Blitz n destroy]

You've definitely surpassed your form from your last show. Lookin good man, its a shame we are so far apart right now.

[Sean15782]

You've definitely surpassed your form from your last show. Lookin good man, its a shame we are so far apart right now.

Thanks, I'm pulling out all the stops now, I want to bring my best possible physique to the stage.

It would be great to have someone reliable to kill these workouts with, but f*ck it, I will get it done!

Couple progress pics:

http://i39.photobucket.com/albums/e184/seantorbati/10-4.jpg

http://i39.photobucket.com/albums/e184/seantorbati/4side.jpg

I am in the best shape I've ever been in, now it's time to go next level with this shhh.

[zbert]

looking great man and your so close to the end bruh. keep hitting it hard man, your really putting it al together and it shows

[Sean15782]

looking great man and your so close to the end bruh. keep hitting it hard man, your really putting it al together and it shows

Thanks! You're lookin pretty big over there yourself!

Working on my routine and hitting my cardio for the rest of the day! Leg's tomorrow. This might be the most important leg workout of the whole prep!!!

[Sean15782]

17 Days out

Murdered Legs and Biceps today!!!

Had my refeed, but to be honest the 360g carb felt like NOTHING. The 100g Pre and Post workout felt like a tease!
While it's not fun, it means to me that my body is definitely in the zone!!!

I'm still flat as hell, and I will probably continue to be until I back off the cardio and rest up the last few days before the show.
I have a world of work to do from now till then!!!

Pics(locker-room was more crowded than a college bar on a Friday, so I only had time for one take of each pose!)

http://i39.photobucket.com/albums/e184/seantorbati/AbThigh-2.jpg

http://i39.photobucket.com/albums/e184/seantorbati/MM2.jpg

http://i39.photobucket.com/albums/e184/seantorbati/MostMusc-4.jpg

http://i39.photobucket.com/albums/e184/seantorbati/RearDblBi-2.jpg

http://i39.photobucket.com/albums/e184/seantorbati/SideChest-4.jpg

http://i39.photobucket.com/albums/e184/seantorbati/TwistBi.jpg

http://i39.photobucket.com/albums/e184/seantorbati/RearLat.jpg

[Sean15782]

14 Days out

I can hardly believe that in 14 days I will be on stage!

I am improving by the day now! Really giving it my all to bring everything Ive got. In my mind I have about 11 days to get as lean as possible then its time to rest up and fill out before I take the stage!

[Sean15782]

13 days out

Starting weight = 182.0
Weight Today 10/10 = 153.0 (-29.0)
Goal for stage = SHREDDED

Doin work!!! The clock is ticking but I won't stop till it's over.
Highlights:
SLDL: 340 x 10 (last night)
Smith Shoulder Press: 205 x 10 (tonight)

Update Pics: (Legs did not come out, but they are way tighter than they look in these pics)

http://i39.photobucket.com/albums/e184/seantorbati/sidechest-5.jpg

http://i39.photobucket.com/albums/e184/seantorbati/rearrelaxed-1.jpg

http://i39.photobucket.com/albums/e184/seantorbati/rearlower.jpg

http://i39.photobucket.com/albums/e184/seantorbati/rearlat-1.jpg

http://i39.photobucket.com/albums/e184/seantorbati/reardoublebi.jpg

http://i39.photobucket.com/albums/e184/seantorbati/mostmusc-5.jpg

http://i39.photobucket.com/albums/e184/seantorbati/abbi.jpg

[deltpecx]

Looking good, Sean!

Your lower back is starting to come in nicely.

[Sean15782]

Looking good, Sean!

Your lower back is starting to come in nicely.

Thanks! I made pretty significant improvements last week, but I need even more in the next 10 days if I'm going to be able to stand up with the competition at MuscleMania!!!

We are throwing in 3 extra HIIT sessions for a total of 5 this week.

Here are a couple leg pics from this morning since last nights sucked.

http://i39.photobucket.com/albums/e184/seantorbati/79634653_photobucket_848_.jpg

http://i39.photobucket.com/albums/e184/seantorbati/79634653_photobucket_847_.jpg

[Blitz n destroy]

Legs look vastly improved from your last show, very nice!

[deltpecx]

http://i39.photobucket.com/albums/e184/seantorbati/79634653_photobucket_848_.jpg


Nice hamstring and quad striations!

[Sean15782]

Legs look vastly improved from your last show, very nice!


Nice hamstring and quad striations!

Thanks guys, I'm on another level right now!!! Trying to get better everyday!

[Sean15782]

Last heavy leg day + (12 Intervals HIIT/35 min LI Cardio) comin up!!!

[Sean15782]

In the middle of a grueling session if cardio.

12 intervals HIIT+ 60 min Low Intensity. I was soaked after the intervals!
Improving everyday! Sundays pics should show that! 9 days and Im bringing it all!

[Sean15782]

5 days out

Starting weight = 182.0
Weight Today 10/18 = 151.2 (-30.8)
Goal for stage = SHREDDED


What have I learned from this prep???
I need to lower my set point!!!
I worked on that this past year by not going up to 190+ as I have in the past.
Now I want to keep it even lower, likely in the 172lb range(20lb over contest). That is the weight where I start to LOOK like a bodybuilder anyway;
and with my job it is very important that I look the part to set an example for my employees and my customers!

PEAK WEEK

All the hard work is done! Time to rest up and fill out!
Monday - 350
Tuesday - 300
Wednesday - 250
Thursday - 200
Friday - 225

Cardio is going way down, with today being the last significant session of 35 minutes coming after I train legs. I'll be having 100g of carb before the workout and 100g after so I am looking forward to it!

Carb sources this week will be: sweet potatoes, grits, oatmeal, poptarts, and strawberries. Maybe some brown rice pasta and vita-muffins if I can get time to pick them up!

Trying to practice my routine at least 5X per day ! I have always been proud of my posing and no matter what else happens I want that to be perfect!

I will try to get update pics tomorrow!!!

[deltpecx]

This is it!

Only a few more days!

Enjoy all those carbs.

I just found out about brown rice pasta a week ago from a guy at the gym.
I need to pick some up and see if I like it.

[Sean15782]

This is it!

Only a few more days!

Enjoy all those carbs.

I just found out about brown rice pasta a week ago from a guy at the gym.
I need to pick some up and see if I like it.

Im enjoying them! Something about peak week... its the only time I get nervous about eating a lot of carbs haha.

I definitely recommend brown rice pasta. If nothing else, it's got a great texture to it!

[Sean15782]

Post Workout meal!

http://i39.photobucket.com/albums/e184/seantorbati/79634653_photobucket_3437_.jpg?t=1287477141

- 6 egg white omelet w/ 1pc fat free cheese, green beans, 1oz chicken
- 1oz whole wheat pasta
- Pancake batter made with 2 egg whites, 2oz sweet potato, and 30g oatmeal.
- 8g almond butter on the pancake
- 1 Hot Fudge Sunday Pop-Tart (not pictured)

(40g protein, 100g Carb, 10g Fat)

[Sean15782]

Before Bed

http://i39.photobucket.com/albums/e184/seantorbati/18.jpg