The Solution's Saga to Collegiate Nationals

[The Solution]

4 Weeks out



I have been holding this back for quite some time due to the fact I was going to surprise Marc Lobliner backstage at this show, but since he won his class in the Maryland, and is now taking time off to settle some health problems I figured I would come clean since I have been lurking a lot the last few months.

My goal ever since getting into bodybuilding and then stepping on board with Scivation was to get on stage and see what I was made of, see if I could handle Contest Prep, battle the demon's and mental mind games, and see where I stand. Now with a little less than 4 weeks out I figured it was time to let everyone know its time to see if I can finish what I started.

I will be competing in the Great Lakes / Grand Prix show in Columbus Ohio on September 18th, 2010. There was no other shows around the time or area I live and figured this would be my best and only shot since I have been dieting since April, and 6 months is a long time to put your metabolism in the gutter. Since this is my first go around I wanted to make sure I gave myself time and could come in the best I ever have. As I continued to diet I had no idea I would be doing this show, but when I saw Marc show interest in this show it really made me turn up my game about 9-10 weeks out and figured I may be able to do this.

I have to admit I am blessed to workout in a gym with a forum member (MattyH) and also a guy who won his pro-card last year in Chris Lawrence (StayFit). The motivation and inspiration you get from working with individuals who have walked the walked just makes the journey that much easier and better. Seeing them everyone in the gym pushing themselves to the limit makes me focus and bring my best, and that I have so far.

I am working with Jason Theobald of Natty Nutrition. He has dialed me into the best shape of my life, and I will continue to utilize him throughout the rest of prep. I have seen what he is capable of and his previous clients and how successful they are and since he is in Cincinnati I can visit him for posing and adjustments that need to be made. My plan is to stick with him throughout this and have him aid in my rebound. After this show we will see how I stand, what happens, and take it from there. We will look at 2011 and 2012 and consider more shows.

Without boring you any longer, today I am 152lbs and have pics from Saturday.
I hope you join me for the final push in my first ever show, I am very nervous for the outcome, but at the same time excited to get on stage and show everyone that I have what it takes to get my feet wet in this sport and try and make a name for myself. This was a dream of mine, and its becoming reality a lot quicker than I expected.




http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1940.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1939.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1938.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1937.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1935.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN1934.jpg



I have to thank everyone at Scivation as well for how much they have helped me during prep. Numerous e-mails to Layne Norton, Tommy Jeffers, Rob Moran, Marc Lobliner, and Derek Charlebois for their extra guidance and feedback have made a huge impact on me deciding to take the plunge.

"Start Strong Finish Stronger" I am starting to see the light at the end of the tunnel, but right now I am loving everyday in Prep and overcoming the challenges that I face on a daily basis.

[COUNTRYMIKE]

First! you gotta great smile Bob and look so happy, best of luck brother :)

[Blazed]

YYou know I'll be following =)

[ErickStevens]

About time you tease! Lets do this shiiiiiiit.

[pwicks83]

Nice work bro

[storm1507]

Solut... looking great. I was 152# this morning as well. :D To save me from posing and taking pics I think I will just photochop my head on your pics. LOL

[Simpy]

Best of luck!

[jordansrt]

Looking good bud, kill it

[myo15801]

Def Following this! Way to go

[drooks10]

I'm in, homie! I wish you the best!

[JC32]

Looking shredded already! :eek:

Didn't know there was going to be a show in Columbus... not far from me, maybe I'll come out.

[Rog447]

Saw your FB update! Awesome man! keep pushing your in the home stretch now!

[deltpecx]

I'm in for this!

Give it your best!

Looking good in those photos and I do see abs in the front double bicep shot!

[fitlover]

IN!!! Shredded. You're going to look amazing on stage.

[IndianForeigner]

I'm in, as well. I am seeing some nice separation and definition. You've definitely done a great job so far and the final package should be that much better.

[AllGenetix]

1st page for epicness

[adminJaxon]

You look GREAT brother!! I'm so happy for you Bob!! :D

I'll be following along, best of luck to you my friend, you'll do AWESOME!

[mneugeba]

Subbed for sure. Good luck!

[CM82682]

About time you made this official, it was the best kept secret most people knew about :)

Lookin awesome though!

[MoEcho]

I'm in for this Bob!! Congrats on taking the plunge!

Mo

[mivi320]

I'm in here! Knew you were up to something Bob ;)

[trainhard8624]

detailed back, nice

[bwelch1985]

Looking sick Bob!

You provided a ton of support for me last year during my prep, hopefully I can return the favor.

Good luck dude:)

[Code_B]

Subbed, Good luck and kill it.

[Scooter4]

Somehow I knew you were holding back the truth. :cool:

[MarkVI]

Proud of you man.

[Eric-B]

looking good dude, just remember to keep the legs tight in all the poses. I know you have way more quad separation than that MM is showing.

Also if you decide to hold the conditioning a little longer there's an INBF show in Austintown on the 25th, and an NPC show in Cleveland on Oct. 2...both within a couple hours of Erie.

[nath123]

pumped to see this... cant wait for the contest pics

[fltallpaul]

I had a suspicion you might be competing. You have been looking very lean in your pics lately. You look great in these 4 weeks out pics, my only comment would be to work on your posing. Check out some Brian Whitacre pictures on his website, your really lean and with some posing adjustments you may take your class!

Good luck Bob.

[The Solution]

Wow... I am blown away by the support in here. I came back from working out to see a page filled on support. Thank you all for joining me in the end of my journey. This is where times get rough, lets see what i am MENTALLY capable of. My submission forums were sent in today, posing trunks are in, and spray tan is lined up for showday!

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: 315 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 10

[FrmrHoss]

In and most def subbed. :)

[Holyspokes]

Subbed fo sho. What kinda reppage you doin with them weights breh?

No doubt you've got it mentally to do this thang. Rock it!

[DedicatedDad]

Wow... I am blown away by the support in here. I came back from working out to see a page filled on support. Thank you all for joining me in the end of my journey. This is where times get rough, lets see what i am MENTALLY capable of. My submission forums were sent in today, posing trunks are in, and spray tan is lined up for showday!

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: 315 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Horizontal Calf: 3 x 10
Strong squat, way to push it.

[S.O.u.L.m.A.N]

Yes! I was wondering if you were planning a show Bob. This is great to hear and you look excellent at 4 weeks out. Best of luck and I'll be following.

[The_Animal11]

in! time to do work! 3 weeks till peak week is not very long to get you ready to go!! will fly by!!

you got someone to pose with who can give you pointers? it has gotten alot better since i started followin ya, but that side chest still needs a couple tweaks (you have alot more there than you are showing off!)

[DTrulez616]

I know this means the world to you as its a goal youve been after for the last couple of years so Im definitely happy to see you getting into a show. I gotta subscribe and see how you do. Youre looking freakin shreded in those pics!

[DanTheManB]

in. kill it Bob!

[jked4life]

From the looks of those pics, I was pretty confident you had something planned for this fall.

Looking very good. Things are certainly coming along for you. I'll definitely be following.

[Ryanmckd]

From Anorexic to stage ready, incredible.

U got this.

[141455675]

I'm down brother!

[Adrenaline690]

good stuff bro! i'll be here following

[COZ999]

In the house! Super pumped for this! Cant believe you held out this long!

[AllGenetix]

macro's? routine?

[The Solution]

in! time to do work! 3 weeks till peak week is not very long to get you ready to go!! will fly by!!

you got someone to pose with who can give you pointers? it has gotten alot better since i started followin ya, but that side chest still needs a couple tweaks (you have alot more there than you are showing off!)

Yes. Chris Lawrence who won his pro-card with Jason, and the head trainer of my gym who recommended this show (he did it the last two years) Jack Sullivan. I get in there when they are around usually on the weekends and they take pictures for me, unless Matty is there to do so on Saturday's.


macro's? routine?

Calories average around 2100 right now, and am doing 3 cardio sessions a week (2 HIIT and 1 LISS, no Post-Workout Cardio)

Routine -- Lyle's Generic Bulking. Upper/Lower 4x a week.

[co1e_train]

There is no doubt in my mind, you will finish stronger!!

[devo09]

well its about time you compete!

[ErickStevens]

Squatting BW x 2 at a month out? Strong.

[AllGenetix]

any way to vid the 315 squat?

[deltpecx]

Wow... I am blown away by the support in here. I came back from working out to see a page filled on support. Thank you all for joining me in the end of my journey. This is where times get rough, lets see what i am MENTALLY capable of. My submission forums were sent in today, posing trunks are in, and spray tan is lined up for showday!


Bob, you've always given your support to many others on this board. You're opinions have always been directed to see the other person improve and become better in this sport.

It's HIGH time we throw our support behind you!

Get used to it, buddy! :D

I've been following your logs for over a year now and your dedication to bodybuilding is an inspiration! You never called it quits despite the bumps in the road life threw at you.

Thanks!

[Blazed]

I have been following your progress for almost a year and a half. You have made Leaps and bounds. Now that you are dieting down the hard work is clearly showing. Even since you visited in November for world's you look like a new bob. Killin it son.

[bhman6]

4 Weeks out



There was no other shows around the time or area I live and figured this would be my best and only shot since I have been dieting since April, and 6 months is a long time to put your metabolism in the gutter.


there is a INBF show on Sept. 25th in Youngstown, OH, the NPC Natural Northern is Oct 2nd. in Lakewood, there is an NPC natural show in Pitt on the 9th (I believe)....you should consider these as well...might as well rack up a ton of stage time for your efforts

[journey2swole]

Your definitely looking shredded here, Bob. Four more weeks of prep should have you in awesome form. Keep hittin it hard and hope you achieve everything you want to here. Definitely subbed up here to follow along in your epic journey.

[AllGenetix]

Yes. Chris Lawrence who won his pro-card with Jason, and the head trainer of my gym who recommended this show (he did it the last two years) Jack Sullivan. I get in there when they are around usually on the weekends and they take pictures for me, unless Matty is there to do so on Saturday's.



Calories average around 2100 right now, and am doing 3 cardio sessions a week (2 HIIT and 1 LISS, no Post-Workout Cardio)

Routine -- Lyle's Generic Bulking. Upper/Lower 4x a week.
unaware lyles bulk routine had dropsets and advanced intensity techniques, how are you monitoring recovery?

[scoobysnacks]

there is a INBF show on Sept. 25th in Youngstown, OH, the NPC Natural Northern is Oct 2nd. in Lakewood, there is an NPC natural show in Pitt on the 9th (I believe)....you should consider these as well...might as well rack up a ton of stage time for your efforts

The Natural Northern would be a great show to hit, if he wants to hold diet for another 2 weeks or so. Its up to Bob.

[scoobysnacks]

weve worked on that side chest. Recall you need to spin a bit more up top, open up to the judges, so we can see that back pec. This will make you appear wider up top, you are too sides on. Pull the shoulder nearest the camera back a bit more to elongate the pec closest tot he camera to make it appear bigger as well.

Couple shots you are grimacing still. Try to flex without burying your chin into your chest, but still smile, easier said than done, but be aware of it.

MM, keep legs flexed at all times and flex the abs, there are more abs there than you are showing. This will be a mind muscle thing for you since you really have never seen them. Gotta work on this hard these next three weeks.

RDB, you have your glutes up in the air still. This is why I want posing trunks on you from now on. You have to uptilt the pelvis, to clench down on the glutes, and make them tight. By putting glutes up in the air they will appear smooth evne if striated.

Few things we can work on.

Looking good brother, but you know, Im proud of you so far. Keep plugging.

[141455675]

unaware lyles bulk routine had dropsets and advanced intensity techniques, how are you monitoring recovery?

Chill out mate, you are always trying to bust balls.

Lyle's routine can be worked in conjunction with anything.
Linear fashion as is most often prescribed.
Daily undulating periodisation.
You can pyramid your sets.
Use myo-reps.
Use drop sets.
You could even use 5/3/1 or RTS principles if you want to.
All it is in an upper/lower split .

[wrkoutfrq]

in for this as well! looking great man, once you get the posing down you're gonna do really well!

[kconnell]

In & Subbed!

Lookin good Bob - VERY nice definition on your back and legs!

Please outline your routine and diet for us to follow.

[AllGenetix]

Chill out mate, you are always trying to bust balls.

Lyle's routine can be worked in conjunction with anything.
Linear fashion as is most often prescribed.
Daily undulating periodisation.
You can pyramid your sets.
Use myo-reps.
Use drop sets.
You could even use 5/3/1 or RTS principles if you want to.
All it is in an upper/lower split .
lol, touche. i just love busting bob's balls because i know it fuels his fire. he dominates no matter what

[The Solution]

weve worked on that side chest. Recall you need to spin a bit more up top, open up to the judges, so we can see that back pec. This will make you appear wider up top, you are too sides on. Pull the shoulder nearest the camera back a bit more to elongate the pec closest tot he camera to make it appear bigger as well.

Couple shots you are grimacing still. Try to flex without burying your chin into your chest, but still smile, easier said than done, but be aware of it.

MM, keep legs flexed at all times and flex the abs, there are more abs there than you are showing. This will be a mind muscle thing for you since you really have never seen them. Gotta work on this hard these next three weeks.

RDB, you have your glutes up in the air still. This is why I want posing trunks on you from now on. You have to uptilt the pelvis, to clench down on the glutes, and make them tight. By putting glutes up in the air they will appear smooth evne if striated.

Few things we can work on.

Looking good brother, but you know, Im proud of you so far. Keep plugging.

Thank you as always Jason, working on these as we speak.



Lyle's routine can be worked in conjunction with anything.
Linear fashion as is most often prescribed.
Daily undulating periodisation.
You can pyramid your sets.
Use myo-reps.
Use drop sets.
You could even use 5/3/1 or RTS principles if you want to.
All it is in an upper/lower split .

Agreed, also it gets me in and out of the gym quicker. I don't need as much volume on leg days due to the amount of cardio + NEPA i get in a given week/day. I prefer to keep workouts 30-45 minutes tops.




Please outline your routine and diet for us to follow.

Lyle's Generic Bulkine Routine (google it)
Diet is around 2100 calories (2200 Workout days/2000 Non) I vary my foods on a daily basis..

[FATHER FLEX]

Certainly a good idea to get in a few shows, one for the sake of experience. Not to mention dieting all this time for one show? Get a few under your belt

[FrmrHoss]

Lyle's Generic Bulkine Routine (google it)
Diet is around 2100 calories (2200 Workout days/2000 Non) I vary my foods on a daily basis..


In case anyone is too lazy (and it really is super easy to find on his site): http://forums.lylemcdonald.com/showthread.php?t=1696

[fltallpaul]

Certainly a good idea to get in a few shows, one for the sake of experience. Not to mention dieting all this time for one show? Get a few under your belt

My only regret after doing my first show was that I only did one. Last year I did two and next time I plan to do 3-4 and then take another 2 years off.

[InclineDBPresss]

Good luck man

[Bnizzle163]

Good luck Bob. You are looking awesome. I knew you had something up your sleeve :p

I agree about doing more than 1 show. I definitely regret not lining up a couple during my pep.

[Swedeheart]

In Bob and best wishes to you on your journey! If you end up doing a show around your hometown come this fall let me know I may be able to make that would love to offer support! Im always just a text away bro..

And I knew my hunches were right all along ; )

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 (Triple Dropset)
Weighted Chins: BW + 35 (Triple Dropset)
Barbell Row: 255 (Rest Pause)
Machine Chest Fly: 2 x 10
Cable Lateral: 3 x 10
Preacher Curl: 2 x 10
Skullcrusher: 2 x 10

Weight: 149 :eek:

Team Natty Represent:

http://i688.photobucket.com/albums/vv241/LayzieBone085/DSCN1971.jpg

[Quelly]

Bob, you've come a long way man, congrats on getting ready to compete!

[IndianForeigner]

Wow, look at that weight loss; you've passed me on the way up :)

You have most definitely added some nice size in the arms, and the chest that you said was lacking has improved. Keep up the solid work until the stage.

[The Solution]

Quick Update:

My weight has been going NUTS the last few days. Down nearly 5 Pounds :eek:
Sent an e-mail to Jason right away and he is being very aggressive.

-He dropped my HIIT today and all cardio and told me to refeed on 400g of carbs.
- Add 50g of carbs to all days (Workout and Non-Workout)
- Practice posing and take some pics tomorrow morning carbed up.

I can't believe my eyes when I woke up at 147.5 this morning. My body is truly on fire right now and the prep continues to get deeper and deeper.

[Blazed]

Holy **** lol. You might break into the 130's and spontaneously combust.

[IndianForeigner]

It's remarkable that the problem now is actually possibly losing weight too quickly. You are going to be in great shape come show time.

[The Big Sleep]

Are you still utilizing the intermittent fasting protocol for your prep Bob? Or are you back to the more "conventional" every 3 to 4 hour meal layout?

[The Solution]

Another Update:

Jason is going to continue to be aggressive, my weight did not Budge at all after 400g of carbs yesterday and dropping my cardio. I took pictures this morning and sent them to him and I was FLAT, so he says lets go 350g of carbs today instead of my usual numbers.

Hitting up Legs this afternoon with MattyH after I get off work (on break right now and posting from my blackberry). Other then that I was surprised that my body is soaking up everything it is giving it. I can really tell I am going to need a lot to fill me out in 3 weeks when I do get up on stage.

Time to put these carbs to use and see if I can maintain my strength. I feel good, and my energy is at an all-time high with a great mood. I still cannot believe that I am going to pile through 1000g of carbs in 3 days and I am 3 weeks out right now. Life seems too good to be true sometimes.

[bwelch1985]

Scoobysnacks knows his sh*t! It's really impressive how consistently he brings his clients in shredded and full. I have no doubt you will bring the best package possible to the stage...not just b/c of Jason, but b/c you work as hard as anybody I've ever seen.

Keep on killin it Bob!

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
DB RDL's: Triple Rest Pause (100's)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 10'

Cinnamon Raisin French Toast Platter with Chocolate Sludge + Strawberries

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG00011-20100827-1647.jpg

[deltpecx]

Time to put these carbs to use and see if I can maintain my strength. I feel good, and my energy is at an all-time high with a great mood. I still cannot believe that I am going to pile through 1000g of carbs in 3 days and I am 3 weeks out right now. Life seems too good to be true sometimes.

Sounds as if everything is rolling right along... Energy and mood up..Excellent!

[DanTheManB]

Quick Update:

My weight has been going NUTS the last few days. Down nearly 5 Pounds :eek:
Sent an e-mail to Jason right away and he is being very aggressive.

-He dropped my HIIT today and all cardio and told me to refeed on 400g of carbs.
- Add 50g of carbs to all days (Workout and Non-Workout)
- Practice posing and take some pics tomorrow morning carbed up.

I can't believe my eyes when I woke up at 147.5 this morning. My body is truly on fire right now and the prep continues to get deeper and deeper.

yeah figured this would happen. everyone's body seems to hit a certain point and its all downhill from there as far as weightloss numbers on the scale go. aren't you glad you didn't decide to do the oct 9th show?

keep smashin carbs

[DanTheManB]

yeah figured this would happen. everyone's body seems to hit a certain point and its all downhill from there as far as weightloss numbers on the scale go. aren't you glad you didn't decide to do the oct 9th show?

keep smashin carbs

PS wish i would have known to increase carbs like this for my first show. i just kept dropping and getting more anorexic. Jason knows his stuff man. Glad u have him on board

[jked4life]

Bob, something similar happened to me during about that point in my prep. Things went humming along and I was actually getting ahead of myself. I was able to get those carb bumps along the way, which really helped a lot. Otherwise it's just a downward spiral, which is not good.

However... soon after that point... I ran into my set point and the story changed a little. Progress slowed a lot and things got challenging. From the looks of the pics, you might be entering that phase in the near future (which is a good thing). At that point, the carb bumps you might get now will come in real handy to stroke the metabolism.

All the more reason it's great to give yourself plenty of time :)


Nice work.

[Rog447]

Awesome work!! You body is definitely on fire if your burning through all those carbs like that! Good stuff.....cant wait to see what you look like in a few weeks.

[141455675]

b00om, here comes the b00m!

[mivi320]

Great work Bob. 3 weeks to get it.

And broski... why are you eating french toast? Don't you know you're only supposed to eat chicken and broccoli pre contest bro? [/sarcasm]

;) :D

Seriously, good work in here Bob. The feeling of accomplishment and achievement when you get up on that stage is going to be a great feeling. Knowing all that hard work has payed off.

Let's go. 3 weeks!

[DedicatedDad]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
DB RDL's: Triple Rest Pause (100's)
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 10'

Cinnamon Raisin French Toast Platter with Chocolate Sludge + Strawberries

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG00011-20100827-1647.jpg

Looks awesome. Whats the macros on it?

[Spottydog]

You being 3 weeks closer than me + being able to eat that sort of wonderful = extreme jealousy! :mad: And you thought you were "ecto-endo"... pff, pure meso my friend! :)

I look forward to this prep! You are a really hard worker for sure, and you'll do great!

[The_Animal11]

wherez the new pics??

if youre still droppin weight like that, id say agressive's the only way to go! comin in shredded ftw

[The Solution]

Bob, something similar happened to me during about that point in my prep. Things went humming along and I was actually getting ahead of myself. I was able to get those carb bumps along the way, which really helped a lot. Otherwise it's just a downward spiral, which is not good.

However... soon after that point... I ran into my set point and the story changed a little. Progress slowed a lot and things got challenging. From the looks of the pics, you might be entering that phase in the near future (which is a good thing). At that point, the carb bumps you might get now will come in real handy to stroke the metabolism.

All the more reason it's great to give yourself plenty of time :)


Nice work.

Lets hope I do not stall with 3 weeks left, right now my body is on fire and Jason is dropping all my cardio to see if my weight will rebound. After that Refeed again last night my weight dropped :eek: Just NUTS


wherez the new pics??

if youre still droppin weight like that, id say agressive's the only way to go! comin in shredded ftw

This afternoon. got a few chores to do right now, and hitting the gym. Will post after. Taking my trunks with me too.

Jason is the man when it comes to diet, he knows what he is doing. Just go to his site and look at what his previous/current clients have/has accomplished. Hell I workout with Chris (StayFit on the boards) who won his procard with him.

[DedicatedDad]

Looks awesome. Whats the macros on it?

Bump, just curious on macros on this.

[co1e_train]

Bro, you like super big and full for your weight! That is awesome! Your gonna be diced, keep killin it!

[JP83]

Best of luck Bob! Wouldn't mind seeing a vid either of you doing 315' on squats. I don't care if it is only for a few reps. That is killer weight at your weight! :)

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 (Dropset)
Standing Military Press: 165 x 8 (Dropset)
T-Bar Row: 5 Plates (Rest Pause)
Face Pulls: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12
Machine Chest Fly: 3 x 10

3 Weeks Out Pictures:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2021.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2020.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2017.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2016.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2013.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2012.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2011.jpg

[The_Animal11]

lookin LEAN man!! in three weeks youre gunna be lookin SOLID (already looking good btw!)

couple suggestions i might make on the posing:

1. you are trying WAY too hard to be smiling haha. do what comes natural to you while you pose IMO. a smile looks nice, but only if it doesnt make you fully distort your face to do it.

2. on the side chest, lift your hip up a little to bring out your obliques! i know there is more there that youre not showing off, you are too lean everywhere else for that not to be the case. blow the air out and crunch on the abs hard on this shot (and the MM too!). what you are doing is making you look less lean than you are cuz theres no details popping in your midsection.

3. on the lat spread, just REST your hands on your sides. what you're doing looks painful haha.

4. also on the side shots, smash your upper front leg against your back one (i stick the ball of that front foot in the arch of my back one), it gives the same effect as pushing on your bicep from the back when you flex it... flattens it out and makes it pop so much more.

5. Last one for now: on the back shots, SQUEEZE THAT BACK HAMSTRING HARD!! when youre doin it right, itll feel like youre doing a hamstring curl into the ground, and itll make that detail pop. if you have to, while youre practicing, put your hard back there and feel it, you will be able to feel the muscle pop when you have it right. ALWAYS get your legs as tight as possible before you flex anything else. you do this well on the front shots, but it looks like youre forgetting it on the back ones.


some of these things are pretty nit-picky, but im only throwing them out there because its obvious youre gunna be nice and lean in 3 weeks, and these things are gunna help you show it off to the max!

[Blazed]

Wow Wow Wow looking leannn....... like meentioned above, work on dat posing.

[IndianForeigner]

Dude, your waist is insanely small! Awesome job. You have really outdone yourself this time as far as getting lean. It's remarkable what your metabolism is doing with those recent carb loads.

[FATHER FLEX]

So much of this is posing bro. For example in the last set of pics I put in my log my side triceps look good because I know how to play with arm positions. And I have some not so good arms....There is much more you can get out of your physique.

As far as your pace! Looking GREAT! Wonderful job all the way

[Surive123]

Insanity.

[deltpecx]

2. on the side chest, lift your hip up a little to bring out your obliques! i know there is more there that youre not showing off, you are too lean everywhere else for that not to be the case. blow the air out and crunch on the abs hard on this shot (and the MM too!). what you are doing is making you look less lean than you are cuz theres no details popping in your midsection.


Also, I think if you bring your back shoulder around and up a little it will make you look wider across the chest. It will also show off the pec in the back that you're flexing.

SHREDDED!!!!!

[Holyspokes]

Leanest you've ever been? Looking amazing bob. Keep up the hard work! I can see why you need to up the carbz!

[The Solution]

More Updates

* My body is an absolute furnace, after a 400g carb refeed Thursday with dropped cardio my weight maintained.

*Friday 350g of carbs and just a leg workout.. woke up to lose weight

*Saturday took normal macros with an upperbody workout and woke up another pound lighter.

That is a total of 6lbs lost this week, so Jason is going to be aggressive again and roll with 350g of carbs for today and tomorrow and 310g of Tuesday. Therefore I took it easy today, have legs tomorrow, and nothing on Tuesday. Life seems too good to be true, and i actually feel guilty eating this many carbs 20 days out from my first show.

- We are dropping all cardio for now, and just leaving my workouts. I am down to 146.5lbs which is bizarre.

[mivi320]

Woah Bob. Looking good in here. That side tricep is your pose.

[deltpecx]

... Therefore I took it easy today, have legs tomorrow, and nothing on Tuesday.
Life seems too good to be true...



Enjoy it! After all the hard work you put into getting to this point you deserve it!

[fitlover]

Crazy, crazy conditioning!

And I love that you're so positive right now. Keep it up, friend!

[PaC-mAn8]

Just dropping by to wish you luck Bob :)

Looking great. You have come a long way.

[lhockey]

just noticed this thread, good luck in the competition! you've come a longgg way since i first saw your pics/posts about a year ago, definitely inspirational :)

[ErickStevens]

<-- Jealous of your light-speed metabolism. Keep killing it!

[jked4life]

More Updates

* My body is an absolute furnace, after a 400g carb refeed Thursday with dropped cardio my weight maintained.

*Friday 350g of carbs and just a leg workout.. woke up to lose weight

*Saturday took normal macros with an upperbody workout and woke up another pound lighter.

That is a total of 6lbs lost this week, so Jason is going to be aggressive again and roll with 350g of carbs for today and tomorrow and 310g of Tuesday. Therefore I took it easy today, have legs tomorrow, and nothing on Tuesday. Life seems too good to be true, and i actually feel guilty eating this many carbs 20 days out from my first show.

- We are dropping all cardio for now, and just leaving my workouts. I am down to 146.5lbs which is bizarre.


Nice work Bob! It's amazing what happens when you are using a solid protocol. Don't feel guilty, take the carb bumps!

Which other shows are you going to do?

I know it's been said already, but you have much more there than the posing is showing. Hammies in particular.

On the side shots, you can bring the leg closest to the camera a little higher than the leg farther away, then jam that knee into the hammy and you'll see it hang a lot lower.

On the rear shots, you need to reposition the legs and tilt the hips upward, which will cause the glutes to clench. Think of trying to hump a 10 foot basketball hoop. When you set the legs, pull from the hammies.

[Bnizzle163]

Definitely jealous of your metabolism, but A+ work Bob. Can't wait to see some stage shots with some color on you!

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10 (PR Weight)
Horizontal Calf: 3 x 12 (PR Reps)




Which other shows are you going to do?
.

I have a lot of family events upcoming in the future, and with my past history of my health I am going to get some bloodwork done to make sure my testosterone levels are still in range. I do not want to jeopardize my health after already dieting for 23 weeks for this show alone. I would rather take care of my body because the stage will always be there.

[kconnell]

Hey Bob,

Cuts are really coming man - keep it up.

Suggestion: Position the camera lower. Try straight on, then some from the lower angle. Remember the judges will be below you...

[DanTheManB]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10 (PR Weight)
Horizontal Calf: 3 x 12 (PR Reps)



I have a lot of family events upcoming in the future, and with my past history of my health I am going to get some bloodwork done to make sure my testosterone levels are still in range. I do not want to jeopardize my health after already dieting for 23 weeks for this show alone. I would rather take care of my body because the stage will always be there.

excellent decision imo

[deltpecx]

i have a lot of family events upcoming in the future, and with my past history of my health i am going to get some bloodwork done to make sure my testosterone levels are still in range. I do not want to jeopardize my health after already dieting for 23 weeks for this show alone. i would rather take care of my body because the stage will always be there.

this!

[2Burnt]

good luck broskie, subbed for the journey...

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 (Triple Dropset)
Weighted Chins: BW + 35 (Triple Dropset)
Barbell Row: 255 (Triple Dropset)
Machine Chest Fly: 2 x 10 (PR Weight)
Cable Lateral: 3 x 10 (PR Weight)
Preacher Curl: 2 x 10 (PR Weight)
Skullcrusher: 2 x 10

Weight: 145

[Scooter4]

Damn dude the weight is STILL dropping. That's nuts...

Keep up the good work.

[deltpecx]

Keep at it, Bob!

It looks as if your strength is holding up...is it?

[Capt_Lou]

Been lurking in your thread, but never posted. I will be at your gym on Saturday to train with Chris and go over my posing for my October 2nd show.

[JENerator]

Bob, you look phenonmenal! Very excited for you to rock that stage very soon!

[The Solution]

Been lurking in your thread, but never posted. I will be at your gym on Saturday to train with Chris and go over my posing for my October 2nd show.

No Way! good deal, what time do you want to meet up and train? Would be nice to roll with another person. Chris is a great dude, and its beyond motivating to work with someone who won a pro-card let alone with the same person I am utilizing as my trainer.



Update

- Jason has been having me eat around 3,000 calories the last two days after having 3 Carb-Ups and weight has still maintained or slightly elevated. Pretty nice to be honest and it feels good to be somewhat full.

- Cardio is still at 0, and workouts are 4x a week which is bizarre considering how I am down to 145 pounds when i was 152 (On August 24th) not even 10 days ago (Total of 7 pounds)

- Back to the grind tomorrow with Legs after resting up and eating up today.

- Seeing Jason on Sunday in Cincinnati to go over some posing and any other adjustments that need to be made. Body Fat Testing and pictures will be done as well.

[Capt_Lou]

We will be there around 11, a friend of Chris and mine (Carl) NTRLFTR on here is coming also. It's my delt/trap and ab day. Lucky you to eat 3K calories, I am still around 2k and no refeed in sight :mad:

[petersc2]

Where about Cincinnati do you get your body fat testing done? Been looking around to no avail!

[ErickStevens]

Bob - Are these triple drop sets just one big set?

[IndianForeigner]

Your metabolism is on fire! It seems that your body has finally decided to cooperate; awesome news.


In for further updates.

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
DB RDL's: Triple Rest Pause (100's)
Leg Extension: 3 x 10 (PR Weight)
Leg Curl: 3 x 10 (PR Weight)
Seated Calf: 3 x 10 (PR Weight)

- 2 weeks out ... Hitting PR's, Squeezing reps harder than ever, and really nervous about the future...

[Rog447]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Hack Squat: Triple Dropset (5 PPS)
DB RDL's: Triple Rest Pause (100's)
Leg Extension: 3 x 10 (PR Weight)
Leg Curl: 3 x 10 (PR Weight)
Seated Calf: 3 x 10 (PR Weight)

- 2 weeks out ... Hitting PR's, Squeezing reps harder than ever, and really nervous about the future...

2 weeks out and still nailing PR's! Nothing to be nervous about man.....you BUSTED YOUR *SS for this! Get up there and own that stage!

[The Solution]

Best Fitness
Erie, PA

Upperbody:

Rack Deadlift: 315 (Dropset)
Standing Military Press: 155 (Dropset)
T-Bar Row: Myo-Reps
Face Pulls: 3 x 10
Low Cable Crossovers: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12

[meyer23]

in brah!...ill even try and make it to the show

[The Solution]

147 Pounds
141 Lean Body Mass
6 Pounds of Fat
6% BF on a BODPOD
4% on Calipers

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2073.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2070.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2069.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2068.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2067.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2062.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2058.jpg

[Blazed]

Yeea buddy! Doin work.

[Scooter4]

147 Pounds
141 Lean Body Mass
6 Pounds of Fat
6% BF on a BODPOD
4% on Calipers]

Shredded Bob. I see you have been working on your facial expressions. ;)

[JaySinX]

late to the log but you're looking shredded. Inspiration man, you're gonna kick ass in your show

[DedicatedDad]

Looking great. Biceps/Arms look big for your size. Way to go.

[Bnizzle163]

you definitely own that front double bi. Looking leaner every time I drop in!

[Rog447]

you definitely own that front double bi. Looking leaner every time I drop in!

Agreed...look at those hamstrings to!

[deltpecx]

BOB, IS SHREDDED!!!!

Good job! Be Proud!

[petersc2]

You def were not lying about those pics...Lookin nasty man, keep it up!

[ms_mac]

Holy Smokes, Bob! YOU ARE ONE LEAN MEAN MACHINE!

[CaliforniaKing]

Damn, there's virtually no fat on your arms! Lookin shredded man!

[Vytis]

You'll definitely be bringing the shred to the stage Bob. Congrats on the amazing transformation! Go get 'em.

[scoobysnacks]

Bob is REALLY thin skinned dude, Ive never pinched someone with a sum of 22 mm on a 9 site, think about that, thats about 2.5mm on EVERY skinfold average. Now we just gotta make sure he keeps eating into the show. He fought me on the 400 carbs I wanted in him after I saw him. He is very depleted and flat right now, so Im just gonna keep feeding him into the show, he was back to 148 this morning, would like to fill up to about 150 we'll see....nice work Bob.

Ss

PS: I missed it, but on that rear dub bi the arms need to come up, the bi should be above the shoulder joint. Correct that.

[kconnell]

Looking great Bob. We're all following you and want to see where you place...

[fitlover]

Your leg conditioning is just crazy. I think that's maybe the 3rd time I said that.

Anyway, don't be nervous, you'll be doin' some damage.

[The Solution]

Thank you everyone for your comments and support, honestly it aids in my drive towards the stage knowing I have people looking over me and backing my decision to get on stage and do this. It helps so much mentally with overcoming obstacles knowing that people are there by my side.

Best Fitness w/ MattyH
Erie, PA

Legs:

Squat: Triple Dropset
Stiff Leg Deadlift on 2" Platform: Triple Dropset
Leg Extension: 3 x 10
Lying Leg Curl: 3 x 10
Horizontal Calf: 3 x 12

- Strength is down, but pushing hard.

[mivi320]

Looking great Bob. Front double bicep is your pose.

Good work in the gym today too.

[deltpecx]

You're welcome!


Looks like a leg thrashing took place today! Good Job!

[ErickStevens]

Looking great (and not so Asian) in the new pics Bob. We'll be talking soon, as I've been picking the brains of everybody I can as far as posing goes. Keep pushing!

[IndianForeigner]

Sometimes strength is not going to be there, and it comes down to just working the muscle. Good stuff yet again.

[The Solution]

Best Fitness w/ MattyH
Erie, PA

Upperbody:

Incline Bench: Triple Dropset
Weighted Chins: Triple Dropset
Barbell Row: Rest Pause
Machine Chest Fly: Meso Reps
Cable Lateral: 3 x 10
Preacher Curl: 2 x 12
Skullcrusher: 2 x 12

Post-Workout Posing Practice:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2089.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2084.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2081.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2079.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2078.jpg

[B-builder]

Damn, looking great.

Don't post much in your log but i've followed your logs for a while and you've came long way.

Props man :)

[DanTheManB]

gotta love chest stri's :)

[ErickStevens]

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2089.jpg


lol

Looking dry and lean Bob. Almost there!

[S.O.u.L.m.A.N]

On to the home stretch now Bob, let's do it!

[RyanBravo]

10 days out and you are looking great Bob

[meyer23]

lets go bob, keep it up, you got it in you, thats for sure!!!

[Blazed]

On the front latspread, ttry starting the pose with your thumbs on the very bottom back of your ribcage and driving the fists into your side, your hands shouldn't be. In front of you, push into the side of your lower rib cage and pull elbows forward as hard as you can, will make you look way wider up top and flare your lats out.


Looking nice and shredded. Squeeze them glutes.

[The Solution]

Peak Week Update

Jason just sent me over the Peak Week plan, and my eyes light up when i saw 900g of carbs on Thursday :eek: That should be a very fun day to see how much I do fill out and how i may end up looking like on stage given the pictures I take for him and the adjustments he makes.

Other then that, today is an off day, tomorrow will be my last leg workout before the show. Will be Training Sunday-Wednesday, and then Thursday I am off to Columbus to get into my apartment early and just eat, pose, and relax. Its very hard to believe how surreal this is, and how close I am.

I have always dreamed of stepping on stage, as it has been a goal of mine my entire life, now to know that I am almost 1 week out just scares me a bit.

Time to Finish this prep as strong as I started it, and taking things day by day.

[Scooter4]

900g of cho? Holy shiit...

You got this Bob.

[Rog447]

Your the man Bob! The time has come to make those dreams a reality!

[ErickStevens]

What are you going to eat for that many carbohydrates?

[scoobysnacks]

you guys do realize bob is flat as hell in these pics, his job is demanding and he has mowed through 400 gaining no weight, ie he didnt fill out a drop on that amount, hell I may need more, but Ill adjust on friday based on how he looks thurs night and friday morning.

Ss

[ErickStevens]

NEPA is a wonderful thing, eh Bob?

[Tyler44]

Been here rooting you on Bob, glad you got my package and you look great.

I hope to make it up there to support you for the show.

[DanTheManB]

you guys do realize bob is flat as hell in these pics, his job is demanding and he has mowed through 400 gaining no weight, ie he didnt fill out a drop on that amount, hell I may need more, but Ill adjust on friday based on how he looks thurs night and friday morning.

Ss

indeed. can't wait to see how this fills him out.

[The Solution]

ALSO Off Season Training

Just wanted you guys 2 cents on offseason training or a new program to utilize as i start to add some meat back onto my puny ass frame. You all have seen my pictures, my physique, and I would like to see what you notice as major weakpoints. Everything needs to be brought up, but IMO Quads / Back and Chest are just lagging and really are major things that need to be present on stage to bring home the hardware, something I lack as I sit here at 147-148 pounds.

I have been running Lyle McDonald's generic bulking routine for quite some time and finding great results with the upper/lower split. With that said I like to lift 4x a week, but was looking around into
1) Westside
2) Shieko
3) PHAT (which i ran when working with Tommy)
3) 1 day a week bodypart split

Had great results with an upper/lower for the times I have run it, PHAT i ran in the past on my last severe cut and held my strength throughout the entire time, and I ran a 1 day split on my bulk that lead up to this cut and saw good results because i was finally eating plenty of food and pushed myself to a very un-lean 180lbs at my strongest ever.

After this show I do not see myself really getting above 170 since my stage weight may be around 150 or so, but it just depends on the mirror and how I want to maintain myself for future competition.

Any thoughts/comments would be greatly appreciated, if you have something you recommend I would like to hear it. A major focus will be core work this offseason and getting my ABS to really pop

[DedicatedDad]

What do you do for diet? Are you still doing IF?

Maybe Max-OT training?
Maybe Dereks Bulking Routine?
Chad Waterbury has a lot of good programs
A lot of knowledge in this post:
http://forum.bodybuilding.com/showpost.php?p=342420241&postcount=57

[ErickStevens]

I really like DoggCrapp.

[Blazed]

Smolov was great for getting my legs up. I would run something u respond well to, vary things up and alternate your focus between vyour lagging parts.

I am doing exactly that the next 20 weeks.

[mivi320]

My vote goes for PHAT.

And really looking forward to 1) peak weak 1) the show 3) epic off season.

[Rog447]

I really like DoggCrapp.

Thats why i like ya! :D......Agreed, 4 days a week i would roll with the "3-day rotation"

push
pull
off
legs
push- Repeat mondays bodypart.
off
off

[rich55]

Peak Week Update

Jason just sent me over the Peak Week plan, and my eyes light up when i saw 900g of carbs on Thursday :eek: That should be a very fun day to see how much I do fill out and how i may end up looking like on stage given the pictures I take for him and the adjustments he makes.

Other then that, today is an off day, tomorrow will be my last leg workout before the show. Will be Training Sunday-Wednesday, and then Thursday I am off to Columbus to get into my apartment early and just eat, pose, and relax. Its very hard to believe how surreal this is, and how close I am.

I have always dreamed of stepping on stage, as it has been a goal of mine my entire life, now to know that I am almost 1 week out just scares me a bit.

Time to Finish this prep as strong as I started it, and taking things day by day.

Awesome! Totally late to this, but good luck at the Ohio. I probably won't be able to make it as my business partner will be out in NYC for the Naturalmania sticking me at the gym most of that weekend. Let me know if you need a gym for a little bit of light work/posing beforehand. Tear it up!

[Sean15782]

Bob, just giving you some praise for your awesome conditioning! I hope you can enjoy every minute of your day on-stage, you deserve it!

I would love to duel it out w/ you onstage one day!

[Ryanmckd]

A major focus will be core work this offseason and getting my ABS to really pop

You found any good routines for core/ab work? Would be interested to see as i'm looking for a good one too, as for splits i like PHAT

[Bnizzle163]

Home stretch now Bob! I vote for PHAT only because it's the only program I have run out of the ones you listed :P. I've heard awesome things about Westside and still would like to give it a go myself!

Don't worry about the nerves man. Everyone gets butterflies. Believe me when I say they will all melt away once you hit the stage :)

[deltpecx]

I have always dreamed of stepping on stage, as it has been a goal of mine my entire life, now to know that I am almost 1 week out just scares me a bit.

Time to Finish this prep as strong as I started it, and taking things day by day.

You've worked so hard to get to this point. Don't let a few jitters trouble you.

[scoobysnacks]

LOL! I have no clue what any of these "programs" are what happened to just going in and tearing it up, training the bodypart based on how you feel and what needs to be done. Guess Im old school in that regards, no offense to anyone at all, but I think people overcomplicate training. I have done DC thats about it, otherwise, heavy and volume and to complete muscle failure (I envision my life depends on those final reps or Im hanging from a building, that will take you to complete muscle failure) is how I train, if that has a name then so be it, lol.

[deltpecx]

...what happened to just going in and tearing it up, training the bodypart based on how you feel and what needs to be done. Guess Im old school in that regards, no offense to anyone at all, but I think people overcomplicate training. ...otherwise, heavy and volume and to complete muscle failure (I envision my life depends on those final reps or Im hanging from a building, that will take you to complete muscle failure) is how I train, if that has a name then so be it, lol.

I tend to agree with this!
I know I'm old school. :D This way of training with maybe a week thrown in once in a while with lighter weight and higher reps days, suits me best also. I have a set plan for training body parts during the week but if I feel I need to focus on something different or a body part is still thrashed I switch things up. :D

I've done a couple of programs and I liked them while I was doing them.

[fltallpaul]

LOL! I have no clue what any of these "programs" are what happened to just going in and tearing it up, training the bodypart based on how you feel and what needs to be done. Guess Im old school in that regards, no offense to anyone at all, but I think people overcomplicate training. I have done DC thats about it, otherwise, heavy and volume and to complete muscle failure (I envision my life depends on those final reps or Im hanging from a building, that will take you to complete muscle failure) is how I train, if that has a name then so be it, lol.

Everyone has thier own special training program so perhaps you should start one. FST-7 is old news now so how about Scooby's HFB shock system. You can teach people to imagine they are Hanging from a building and if they don't get another rep they will fall to thier demise. All you need is one IFBB pro to use it and your name will be everywhere, lol.

[IndianForeigner]

I think that you have correctly spotted your weak points, so that is a good thing right there. IMO, your arms are looking solid, but the chest could be brought up a bit.

In regards to what Scooby said, I agree that you should just go in each day and hit it hard with all that you've got. Just try not to overcomplicate things. Good luck as you get ever so close to the stage.

[rich55]

LOL! I have no clue what any of these "programs" are what happened to just going in and tearing it up, training the bodypart based on how you feel and what needs to be done. Guess Im old school in that regards, no offense to anyone at all, but I think people overcomplicate training. I have done DC thats about it, otherwise, heavy and volume and to complete muscle failure (I envision my life depends on those final reps or Im hanging from a building, that will take you to complete muscle failure) is how I train, if that has a name then so be it, lol.

Word, I totally agree. Just hit it hard and heavy attacking weaknesses. Some of the listed methods are good, but they should always be customized.

[scoobysnacks]

Everyone has thier own special training program so perhaps you should start one. FST-7 is old news now so how about Scooby's HFB shock system. You can teach people to imagine they are Hanging from a building and if they don't get another rep they will fall to thier demise. All you need is one IFBB pro to use it and your name will be everywhere, lol.

You may just be on to something there, but this is SO TRUE, lmao.

[DedicatedDad]

Word, I totally agree. Just hit it hard and heavy attacking weaknesses. Some of the listed methods are good, but they should always be customized.

I totally get what you are saying, but I think it can be adventageous to go in with a plan and track your workouts to make sure you are progressing.

[scoobysnacks]

I totally get what you are saying, but I think it can be adventageous to go in with a plan and track your workouts to make sure you are progressing.

Im not saying dont track them, but why does it have to have a name? And work within certain confines....??????

Ss

[DedicatedDad]

Im not saying dont track them, but why does it have to have a name? And work within certain confines....??????

Ss

Probably because some people like structure and a plan when they go in the gym. Others do great just winging it. To each their own.

[AllGenetix]

Spotted this over at the HST boards along with this link (http://www.ampedtraining.com/exercise-science/research-review-autoregulatory-training-linear-periodization). Figured it might be of interest to some, I don't have the complete study though.

This

[The Solution]

Best Fitness w/ MattyH
Erie, PA

Legs:

All weight 85%

Hack Squat: 3 x 8
DB RDL's: 3 x 10
Leg Extension: 3 x 10
Leg Curl: 3 x 10
Seated Calf: 3 x 12



Smolov was great for getting my legs up. I would run something u respond well to, vary things up and alternate your focus between vyour lagging parts.

I am doing exactly that the next 20 weeks.

Very true Paul, this would aid my legs well, but my back and chest are huge weakpoints as you can see from my pictures, with very minor work It would be hard to bring them up do you agree?


Thats why i like ya! :D......Agreed, 4 days a week i would roll with the "3-day rotation"

push
pull
off
legs
push- Repeat mondays bodypart.
off
off

Rogg if you have an outline of the routine, exercises, sets, reps etc.. please send me a PM with this info and I would be glad to look it over..

Thank you!


Awesome! Totally late to this, but good luck at the Ohio. I probably won't be able to make it as my business partner will be out in NYC for the Naturalmania sticking me at the gym most of that weekend. Let me know if you need a gym for a little bit of light work/posing beforehand. Tear it up!

Rich, please shoot me a PM with the info on this, we should talk in more detail about this. This would be great! THANK YOU SO MUCH... Please keep in contact.


You found any good routines for core/ab work? Would be interested to see as i'm looking for a good one too, as for splits i like PHAT

I wish ... Just gonna keep pounding them out.


LOL! I have no clue what any of these "programs" are what happened to just going in and tearing it up, training the bodypart based on how you feel and what needs to be done. Guess Im old school in that regards, no offense to anyone at all, but I think people overcomplicate training. I have done DC thats about it, otherwise, heavy and volume and to complete muscle failure (I envision my life depends on those final reps or Im hanging from a building, that will take you to complete muscle failure) is how I train, if that has a name then so be it, lol.

^^^ Jason you are hilarious man! lol.....

[kconnell]

Bob,

You are shredded, especially in the legs! You can clearly see the sartorious, etc. I wouln't do anything drastic. Stay the course. Looking great!

[fitlover]

Do Westside!! :D

[Tyler44]

Do Westside!! :D

Cant disagree here

[DanTheManB]

LOL! I have no clue what any of these "programs" are what happened to just going in and tearing it up, training the bodypart based on how you feel and what needs to be done. Guess Im old school in that regards, no offense to anyone at all, but I think people overcomplicate training. I have done DC thats about it, otherwise, heavy and volume and to complete muscle failure (I envision my life depends on those final reps or Im hanging from a building, that will take you to complete muscle failure) is how I train, if that has a name then so be it, lol.

This for sure.

I'd say have a general plan of attack for each day and bodyparts to hit within that plan (IE High volume or HIT or push-pull whatever) but keep it loose. I was going to do back yesterday but was short on time and knew I could destroy delts and traps with more efficient giant sets and supersets so I did that instead.

People that need step by step workout plans I feel are weak minded and truly don't know their own body.

UNLESS they are planning on doing a PL meet. or olympic lifting...that requires more specific training protocols

[Work-Hard]

Lookin shredded man, definately looking forward to see how you fill out.

On the posing.

FBD - Try not standing so tall. Fill up your lungs much like you are currently doing, but, do push the chest out so far and roll the elbows forward. You may also want to try staggering you stance a little to present more of an "X" frame and give the illuion of more size. I don't mean to knock you in any way, but your current setup on this pose really makes you look stringy.

MM - Try turning your toes out and not spiking the heel.

Side Tri - Maybe bend over a little more and turn your upperbody more towards the camera. you may need to pull your hands above your butt.

All side shot. More spike in the front foot while placing it in the middle of the rear foot. This will allow you to smash your front leg against your rear leg a little easier. You could also try turning your lower body more towards the rear of the stage so show more ham.

I'm also interested to see a side relaxed.

OFFSEASON.

I compteley agree with J. Hard and heavy with mixed volume. I explore all rep ranges (4-6,8-10,12-15) in every workout and go to or beyond failure on all sets. Apply what you've learned about your body over the years in regards to what it responds to. With your work ethic, I'm sure you will have no problem improving upon your current package.

I would work on more overall size. Definately chest, back and the entire leg (not just quads). I have found that focusing on improving one bodypart at a time with a second day has worked best for me. With J and Natty guiding your offseason diet I'm sure the gains will continue to come, lean and consistant. You have one of the best in your corner, I would adhere to his advice in regards to training should you have any doubts.

[The Solution]

Bob,

You are shredded, especially in the legs! You can clearly see the sartorious, etc. I wouln't do anything drastic. Stay the course. Looking great!

Just following order from jason, and taking things day by day.


Do Westside!! :D


Cant disagree here

Its a thought.


This for sure.

I'd say have a general plan of attack for each day and bodyparts to hit within that plan (IE High volume or HIT or push-pull whatever) but keep it loose. I was going to do back yesterday but was short on time and knew I could destroy delts and traps with more efficient giant sets and supersets so I did that instead.

People that need step by step workout plans I feel are weak minded and truly don't know their own body.

UNLESS they are planning on doing a PL meet. or olympic lifting...that requires more specific training protocols

Agree, this whole prep/cut (the 23 weeks) I have not taken my log book with me to the gym once, Just went in there and kept on the similar program and if a machine or bench was taken I would just sub an exercise, I would remember what kind of reps I did from my previous session and just try and beat them or add weight to the bar. As I started to wind down the last week or so its been very hard to try and do just that, but then again after a prolonged diet it will be damn near impossible to retain all of your strength.


Lookin shredded man, definately looking forward to see how you fill out.

On the posing.

FBD - Try not standing so tall. Fill up your lungs much like you are currently doing, but, do push the chest out so far and roll the elbows forward. You may also want to try staggering you stance a little to present more of an "X" frame and give the illuion of more size. I don't mean to knock you in any way, but your current setup on this pose really makes you look stringy.

MM - Try turning your toes out and not spiking the heel.

Side Tri - Maybe bend over a little more and turn your upperbody more towards the camera. you may need to pull your hands above your butt.

All side shot. More spike in the front foot while placing it in the middle of the rear foot. This will allow you to smash your front leg against your rear leg a little easier. You could also try turning your lower body more towards the rear of the stage so show more ham.

I'm also interested to see a side relaxed.

OFFSEASON.

I compteley agree with J. Hard and heavy with mixed volume. I explore all rep ranges (4-6,8-10,12-15) in every workout and go to or beyond failure on all sets. Apply what you've learned about your body over the years in regards to what it responds to. With your work ethic, I'm sure you will have no problem improving upon your current package.

I would work on more overall size. Definately chest, back and the entire leg (not just quads). I have found that focusing on improving one bodypart at a time with a second day has worked best for me. With J and Natty guiding your offseason diet I'm sure the gains will continue to come, lean and consistant. You have one of the best in your corner, I would adhere to his advice in regards to training should you have any doubts.

Really appreciate all of this info. I did some tinkering with my poses in the gym this afternoon on my off day, went in and get some posing tips from the head trainer who did this show the last two years (Jack Sullivan) who placed 3rd and 1st in his class. I can see some improvements, I will have to take pics tomorrow with and without the flash. When I take pictures with the flash it shows more definition on my upperbody, when i take without the flash you can see the vascularity/cuts better on the lower half.

Training Sunday-Wednesday in a 1 bodypart split fashion to deplete and then off to Columbus!

[B Con]

On point like a razor.

[Frankdaddy]

Excited for you bro. I read alot of these journals for prep from top guys, but its detail consistently like yours from real, daily lives of normal people that inspire me. I am fired up more now to compete.

My insight on offseason, get it off your mind until a few weeks to re coop from the stress. Now for more insight, i would suggest a high intensity routine, low volume routine to bring strength back up for 6-8 wks as necessary, imo will be better than hypertrophy focus higher volume.maxot can be mentioned, but its just a name. Maybe have a weak point day at the end hitting a couple of areas.

Then i would increase frequency on one bodypart (quads ex.) To really focus on this bodypart, everything else slightly on backburner to a sense. This can be more priority training routine.

After another 4-8 weeks choose another bodypart and fo the same thing. What i mean on the backburner is to keep strong points (arms, delts ex.) Very low volume to none, if you focus on chest at this time. I think a great thing would be to run a shieko routine for 4-8 weeks, which can really hit chest and bring strength up same time, and the periodization
layout is amazing.

Then maybe power hyper training to utilize all bodyparts for awhile. During this time should be a possible 6-8 months or more ifyou keep priority training in longer. Plus some deloads in between of course.

[kconnell]

Hey Bob,

The judges see you from below. Try to position the camera near the knee level and post. That will give you an idea of what their perspective is.

When is the pro-tan session?

[The Solution]

Best Fitness w/ MattyH
Erie, PA

Chest/Triceps --- Weight at 85%
Dumbbell Bench: 3 Sets
Decline Fly: 3 Sets
Hammer Strength Incline Press: 3 Sets
Skullcrusher: 3 Sets
Tricep Pressdown: 3 Sets

6 Day’s Out Pics:
http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2101.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2099.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2098.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2096.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2095.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2094.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2093.jpg

[MrMcCarthy]

This for sure.

I'd say have a general plan of attack for each day and bodyparts to hit within that plan (IE High volume or HIT or push-pull whatever) but keep it loose. I was going to do back yesterday but was short on time and knew I could destroy delts and traps with more efficient giant sets and supersets so I did that instead.

People that need step by step workout plans I feel are weak minded and truly don't know their own body.

UNLESS they are planning on doing a PL meet. or olympic lifting...that requires more specific training protocols

This.

I haven't followed a specific protocol in years.

I go in to the gym knowing what bodypart I'm going to hit and that's it. In terms of exercise selection, number of sets, rep ranges, intensity techniques, etcetera I just go by feel.

[DanTheManB]

lookin a lot fuller to me Bob in these latest pics. delts looking diced beyond recognition

[Bnizzle163]

- Posing has come a long way

- Hammies :eek:

- Delt cross striations everywhere. Can't imagine how they look in person.

- Side triceps looks excellent. A great pose for you IMO.

- 6 DAYS OUT!!!!!!! :D

[RyanBravo]

from an unexperinced person, the posing looks a lot better..getting dialed in bob :)

[Work-Hard]

Dude side tri and chest look stellar. I'd still like to see the MM without the heel spiked. FDB looks better but you could still turn your toes out a little more and I still think a staggered stance would look better. Try this MM http://i377.photobucket.com/albums/oo211/work-hard/dex.jpg

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Back/Bicep -- All Weight 85%

Weighted Chins: 3 x 6
Barbell Row: 3 x 10
Cable Low Row: 3 x 10
Preacher Curl: 2 x 12
EZ Bar Curl: 2 x 12


Dude side tri and chest look stellar. I'd still like to see the MM without the heel spiked. FDB looks better but you could still turn your toes out a little more and I still think a staggered stance would look better. Try this MM

Tried this with Jason, the one we are doing is the best shot, Its a good thing I go see him because he tells me what looks stupid and what to do. It helps a ton and his posing practice has aided me greatly

Thanks for your words brother.

[The Solution]

Best Fitness w/ NPC Pro Brian Yersky
Erie, PA

Shoulders: -- All Weight 85%

DB Shoulder Press: 3 x 8
Cable Lateral: 3 x 10
Smith Upright Row: 3 x 10
Face Pulls: 3 x 10
Barbell Shrug: 2 x 12

[JC32]

Pics look c-r-a-z-y! Amazing!

Good luck! :D

[kconnell]

Looking good, Bob.

[conradcrow]

what the diet looking like 3 days out?

[deltpecx]

3 DAYS OUT!!

You've worked long and hard for this competition.

It's almost here!

Stay focused!

I think I speak for a many of us when I say;

"We wish we could be there to cheer for you!"

[AustrianOakJr]

Bob I just noticed your thread......I wanted to pop in and say good luck. Your pics looked very good for 4 weeks out. Keep up the good work, man. Forgive me if I missed your macros......but what does your nutrition look like on normal diet days?

[The Solution]

Best Fitness
Erie, PA

Arms -- All Weight 85%

Close Grip Bench: 3 x 8
Barbell Curl: 3 x 8
Weighted Dips: Dropset (BW+90)
Standing Cable Curls: Dropset
Tricep Pressdown: 2 x 12
Hammer Curl's: 2 x 12

* Workouts are done
* Carb Load begins Tomorrow!

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2103.jpg


Bob I just noticed your thread......I wanted to pop in and say good luck. Your pics looked very good for 4 weeks out. Keep up the good work, man. Forgive me if I missed your macros......but what does your nutrition look like on normal diet days?

Carbs never fell below 250g on Workout days and 200g on Non-Workout days for the prep, and towards the end we starting eating into the show hard (350-400g of carbs) and dropped all cardio.

As far as today I am depleting a bit, carbs are lowered and fats are pretty low. Tomorrow starts the load and I am off to Columbus!

[drooks10]

Go get it, man! I'm pulling for ya!

[Surive123]

Good luck dude!

[TheUnderdog]

good luck bob

[Young9]

good luck bobbo! you have worked ur ass off!

[Cnstnce]

I'll see you Saturday! I'll be doing both the Ohio and the Great Lakes. Great work!

[B Con]

Best of luck to you this weekend Bob. This is the moment you've worked so hard for.. go get it.

[fltallpaul]

Kill it Bob, very excited to see how you enjoy the day of competition!

[stayfit2008]

Hey Bob! let me know how that carb load treats ya,..it was brutal for me,..Jason knows his Sh!t tho!!

[The Solution]

Go get it, man! I'm pulling for ya!


Good luck dude!


good luck bob


good luck bobbo! you have worked ur ass off!


I'll see you Saturday! I'll be doing both the Ohio and the Great Lakes. Great work!


Best of luck to you this weekend Bob. This is the moment you've worked so hard for.. go get it.


Kill it Bob, very excited to see how you enjoy the day of competition!


Hey Bob! let me know how that carb load treats ya,..it was brutal for me,..Jason knows his Sh!t tho!!

The support means the world to me. I will try to update a few individuals during Saturday how things are going so maybe they can pop in here and give you guys updates on my show.

Other then that the food is not a problem. I have a very large appetite, its just following orders and doing the damn thing. Leaving for Columbus shortly and packing up all my meals. Just posing and relaxing for the next two days.

Should be meeting up with Rich (who has a contest prep journal on here) tomorrow in the afternoon for some posing practice at his fitness facility. Should be a great time and its always a plus to have a good eye on you as you run through the poses.

Thanks again everyone.

[Adrenaline690]

good luck bob, you're one of the hardest working guys out there.. you've earned this time on stage

[deltpecx]

Have fun on Saturday too!

[IndianForeigner]

Good luck, Bob. Time to make all of this hard work come to fruition.

[The Solution]

2 Days out and through 10/18 meals today:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2113.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2112.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2111.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2110.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2109.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2107.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2108.jpg

[fitlover]

Your arm separation is just unreal :eek:

Bring home the gold, Bob!

[jked4life]

Straight Diced!


Good luck Bob. Kill it.

[Devils]

Excellent conditioning and separation. Good luck with your show!

[Flyin Ryan]

Just poppin' in to say good luck. So...

Good luck brah.

[drooks10]

Looking great, Bob! Best wishes!

[Quelly]

looking ready dude!

[COZ999]

2 Days out and through 10/18 meals today:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2113.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2112.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2111.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2110.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2109.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2107.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2108.jpg

i gotta quote these pics. Insane Bob! Your bringing it! That is whole new level of leanness that is gonna wow the judges. I am very impressed with your level of dedication and attitude. I hope you do very well. You deserve it. I know after this show your going to be super hooked because your gonna have so much fun esp after you bring home some well deserved hardware. Have fun and kill it!

[S.O.u.L.m.A.N]

Great conditioning Bob and way to flex those legs on the FDB. Good luck this weekend!

[Scooter4]

Digging the forehead vein, lol.

[mivi320]

Dem arms!

I've said it before and I'll say it again...side tricep = your pose.

Go get 'em Bob.

[ehlisl]

Bob! You are ready to rock! Best of luck this weekend, now this is the fun part :D

[BaFtub]

Fantastic job Bob. Lean as ever.

[DanTheManB]

I don't believe in luck. Savor it. Enjoy every second. Have fun and work hard at the same time. Rooting for you broski.

[MarkVI]

You earned this Bob....enjoy it brotha!

[JENerator]

Your time to shine!! Have a great time up there showing off all of your hardwork! :D

[The Solution]

Your arm separation is just unreal :eek:

Bring home the gold, Bob!


Straight Diced!


Good luck Bob. Kill it.


Excellent conditioning and separation. Good luck with your show!


Looking great, Bob! Best wishes!


looking ready dude!


i gotta quote these pics. Insane Bob! Your bringing it! That is whole new level of leanness that is gonna wow the judges. I am very impressed with your level of dedication and attitude. I hope you do very well. You deserve it. I know after this show your going to be super hooked because your gonna have so much fun esp after you bring home some well deserved hardware. Have fun and kill it!


Great conditioning Bob and way to flex those legs on the FDB. Good luck this weekend!


Digging the forehead vein, lol.


Dem arms!

I've said it before and I'll say it again...side tricep = your pose.

Go get 'em Bob.


Bob! You are ready to rock! Best of luck this weekend, now this is the fun part :D


Fantastic job Bob. Lean as ever.


I don't believe in luck. Savor it. Enjoy every second. Have fun and work hard at the same time. Rooting for you broski.


You earned this Bob....enjoy it brotha!


Your time to shine!! Have a great time up there showing off all of your hardwork! :D

It means the world to come on here and see the feedback/support throughout my journey and especially 1 day out.

I will get pictures up later tonight before and after my tan. Meeting up with Rich55 from the forums at his gym this afternoon to run through all my poses for a good 20-30 minutes and have a good eye on me for final critiques. Spray Tan, and Competitors meeting.

I cannot believe the stage is here tomorrow, and 23 weeks flew by like no tomorrow. Even though I enjoyed everyday of this prep. I know I gave this everything I had. Wherever the judges place me so be it, I have brought the best package I could of brought. Hardware or no Hardware so be it. Knowing I accomplished a life goal of mine and becoming a real "Bodybuilder" means enough to me. Improving my package after this will be a lot better, and remaining in a lean state will make it that much better for the next time :cool:

[kconnell]

Rock it tomorrow, Bob!

[drooks10]

It means the world to come on here and see the feedback/support throughout my journey and especially 1 day out.

I will get pictures up later tonight before and after my tan. Meeting up with Rich55 from the forums at his gym this afternoon to run through all my poses for a good 20-30 minutes and have a good eye on me for final critiques. Spray Tan, and Competitors meeting.

I cannot believe the stage is here tomorrow, and 23 weeks flew by like no tomorrow. Even though I enjoyed everyday of this prep. I know I gave this everything I had. Wherever the judges place me so be it, I have brought the best package I could of brought. Hardware or no Hardware so be it. Knowing I accomplished a life goal of mine and becoming a real "Bodybuilder" means enough to me. Improving my package after this will be a lot better, and remaining in a lean state will make it that much better for the next time :cool:

Very well-said, Bob! Enjoy these next 36 hours!!!!

[scoobysnacks]

It means the world to come on here and see the feedback/support throughout my journey and especially 1 day out.

I will get pictures up later tonight before and after my tan. Meeting up with Rich55 from the forums at his gym this afternoon to run through all my poses for a good 20-30 minutes and have a good eye on me for final critiques. Spray Tan, and Competitors meeting.

I cannot believe the stage is here tomorrow, and 23 weeks flew by like no tomorrow. Even though I enjoyed everyday of this prep. I know I gave this everything I had. Wherever the judges place me so be it, I have brought the best package I could of brought. Hardware or no Hardware so be it. Knowing I accomplished a life goal of mine and becoming a real "Bodybuilder" means enough to me. Improving my package after this will be a lot better, and remaining in a lean state will make it that much better for the next time :cool:

for sure Bob, send me pics around 4 today after 8 or 9 carb meals, I know how your body flies through these carbs and i suspect I may need to add extra fats for the last 5-6 carb meals to hold the load until we get the sodium carb fat load into you tomorrow morning. But we'll see.

Thanks

Ss

[The Solution]

for sure Bob, send me pics around 4 today after 8 or 9 carb meals, I know how your body flies through these carbs and i suspect I may need to add extra fats for the last 5-6 carb meals to hold the load until we get the sodium carb fat load into you tomorrow morning. But we'll see.

Thanks

Ss

Here they are Jason:


1 day out:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2128.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2122.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2118.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2127.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2126.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2124.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/DSCN2123.jpg


Weighed in at 147.2 for the show( 8 P.M.).. funny thing was.. this was after 600g of carbs and I woke up at 148.8 (5 A.M.) this morning... How do you lose 1.5lbs sitting on your butt all day and carb loading..

Jason you have created a metabolic MONSTER!

ITS SHOWTIME! Just got tanned, look fantastic and my definition is great. Getting touched up tomorrow morning at 6:30 A.M. after eating a big fat stack of pancakes!

[DedicatedDad]

Bob, that back double bi is money. The seperation on your bi's/tri's is sick....

[rich55]

It means the world to come on here and see the feedback/support throughout my journey and especially 1 day out.

I will get pictures up later tonight before and after my tan. Meeting up with Rich55 from the forums at his gym this afternoon to run through all my poses for a good 20-30 minutes and have a good eye on me for final critiques. Spray Tan, and Competitors meeting.

I cannot believe the stage is here tomorrow, and 23 weeks flew by like no tomorrow. Even though I enjoyed everyday of this prep. I know I gave this everything I had. Wherever the judges place me so be it, I have brought the best package I could of brought. Hardware or no Hardware so be it. Knowing I accomplished a life goal of mine and becoming a real "Bodybuilder" means enough to me. Improving my package after this will be a lot better, and remaining in a lean state will make it that much better for the next time :cool:

Good meeting you today Bob. Presentation is spot on. Now it's time to go out there pose hard and have some fun!

And Kudos Jason on a great prep.

[Bnizzle163]

Go get em this morning Bob! Give em hell :)

[Scooter4]

^^^

x2. Today is the day. :cool:

(At least for me it is)

[ErickStevens]

I'm excited for you Bob! Kill it!

[drooks10]

Enjoy this day, Bob! Good luck to you, and congratulations!

[IndianForeigner]

Waiting for results later today. Best of luck.

[The Big Sleep]

Hope this is the best day of your life Bob, you've come a long way man

[Bnizzle163]

I am anxious to hear how prejudging went. Can't wait!!

[The Solution]

Showtime! Novice & Open Pictures:

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2157.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2155.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2144.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2149.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2148.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2147.jpg

http://i688.photobucket.com/albums/vv241/LayzieBone085/NPC%20Grand%20Prix%20and%20Ohio%20Lakes/DSCN2143.jpg