[** Paul's Balls to the Wall First Contest Prep! **] [Archive]

Paul_2_Oh

10-31-2010, 07:27 PM

BACKGROUND

Hello BB.com Faithful,

I am beginning my log leading to my first (and perhaps only) contest season starting 1 Apr 2011! I will be applying to medical schools in the summer of 2011 so this is my shot to compete while I can. I grew up always wanting a more muscular body but nobody in my family had anywhere near the genetics or the knowledge to attain such a thing effectively. I grew up a 3-sport athlete and was still kind of chunky. Chalk it up to loving the wrong food. As the years passed I got heavier and heavier; by the time I hit 24 I was teetering around 300lbs and said enough was enough.

I got myself into college and started getting educated. I started health and wellness classes at a small community college (along with standard beginning science and general education courses). These initial classes were monumental as they required me to log food intakes and perform a predetermined number of logged workouts at the campus gym. That clicked it inside and I haven't let up since. I'm now 26, 197lbs (bulked from a low of 164) and I am now 20.5 weeks out from my first competition! All shows are tested.

tl;dr
Got fat over childhood, early adulthood
Got educated, lost 140lbs
Now 197, dieting for a show

PURPOSE

Obviously we've been through this with countless logs; I want to keep track of my progress and be open to any and all criticism when it comes to posing, diet, training, cardio and all other circumstances that may arise during the course of this preparation.

What to expect

For the first few months (7-9 weeks), I'll just be posting the cleanliness of my meals and/or just the food type. Once I have more time to break down the macros to a finer level, I will. As it stands right now, I have a heavy course load this semester so I am working with rough numbers. NOTE: For at least half of the prep I will be eating almost exclusively from the college dining halls; this can be an advantage but more often a disadvantage. Once I get leaner and the fat becomes more stubborn, I will have to start buying my supplemented foods like oatmeal, sweet potatoes, etc. Basically, anything that can cook in a microwave. I have no access to a stove.

TRAINING AND SUPPLEMENTATION

This is my current split, starting Tuesday Nov 2.

Day 1 - Upper body power
Day 2 - Lower body power
Day 3 - Rest
Day 4 - Chest/back
Day 5 - Arms/shoulders hypertrophy
Day 6 - Legs hypertrophy
Day 7 - Rest

This is a fresh routine and the purpose is to preserve as much strength as possible while allowing moderate refinement. Cardio will be added 2-3 20min sessions as needed depending on the scale/mirror for the first 3-4 weeks.

Supplements:

Whey/Casein Powders
Maltodextrin Powder
L-Glutamine
Creatine Monohydrate
Multivitamin/Fish Oil
Intraworkout EAAs
SuperPump 250

On to the pics!

PICTURES

This was me towards the peak of my weight gain and then at my smallest --- 290 to 164lbs

http://bodyspace.bodybuilding.com/img/user_images/growable/2008/11/23/12966102/gallerypic/2350441.jpg

This is me now, last night after some posing practice. More to follow. Any suggestions and/or comments are always welcomed. Thanks for reading!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/1vcPEGfzU5A6TNWr0Sbct7cqxqBIl0307.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/1g8mCQI7nWzDf6cYSBFqFO005ACDdN0526e.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/12GuGFNgI4T3XJcAFQq4oLVgl5MCS081e.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/17ofa9vkvfLiZZG8U1mY61AVQRVg5339e.jpeg

Continued....

Paul_2_Oh

10-31-2010, 07:28 PM

PICTURES CONT'D
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/1wMgi2FwgxhscyEtTh2OPHsYvAAn5f1636e.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/1GDIJ6tP650lGggMrnr4W9WZtjHUkb730e.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/1bgLSdEFaimpqjbH7gW8ihQc5Yg7658e.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/10/30/12966102/gallerypic/1w8gPJxMv0PyIY9cMGuXdhjz3lhk1233e.jpeg

Thanks for stopping by. Stay tuned!

Paul_2_Oh

10-31-2010, 07:52 PM

Sunday - 31 Oct 2010

Morning weight: 197.1

Diet
Not a bad first day. Meals went as follows
M1 - 2 scoops whey, 2 rice cakes (dining halls closed until 1030)
M2 - 7 egg whites, 1 cup oatmeal
M3 - 7 egg whites, 1 cup oatmeal
M4 - 1.5 scoops whey, 30g Maltodextrin (Postworkout)
M5 - Chicken salad, Grilled chicken/bacon whole wheat wrap
M6 - 1 cup cottage cheese, 1 scoop Casein

Weekends are kind of iffy on meals because the dining halls have abbreviated hours. See tomorrow's response for a less supplemented diet.

Training
Did arms today, got a pretty good pump. I've been off Pre-workout powders and most stims for over a month. 1 scoop of SuperPump, even spread over 45 mins will still hit me like a truck at 200lbs. Kind of nice.

10 min jog - Warmup

Triceps

Overhead DB Ext. - x15 x10 x8 x8
Skullcrushers - x12 x10 x10 x8
DB Kickbacks - x12 x10 x8 x8
Overhead Rope Ext. - x12 x12 x12 x12 x12 (20 second rest, burnout)

Biceps/Forearms
Alt DB Curls - x10 x8 x6 x7 (2 cheat)
Superset with heavy holds for forearms @ 110lbs DBs
Concentration Curls - x10 x8 x8 x8
Superset with grip holds/contractions
Cable curls - x10 x10 x10 x10 x10 (20 second rest, burnout)

Light stretching, had to split quickly for MCAT study group.

On to tomorrow!

Paul_2_Oh

11-01-2010, 07:08 PM

Monday, 1 Nov 2010

No training today - I just spent 12 straight hours between classes and studying for my three exams this week. Absolutely brutal week ahead.

M1 - 1 scoop whey upon waking
M2 - 3 eggs, 4 egg white omelet with peppers and mushrooms, 1 cup oatmeal
M3 - 8oz chicken breast, 1 cup rice
M4 - Protein bar while studying
M5 - 6oz turkey breast, 4oz chicken breast, 1 cup stuffing, mixed vegetables, 8oz milk
M6 - 2 chicken thighs (meat only), 1 scoop Casein pre-bed.

Felt fine, just very cold today. Winter's coming.

Devils

11-01-2010, 07:45 PM

DREhova 87

11-01-2010, 07:58 PM

Congrats on the weight loss. What an accomplishment in itself. Look forward to seeing your prep.

Diskd

11-01-2010, 08:18 PM

In on this. GL to you buddy!

Paul_2_Oh

11-02-2010, 11:55 AM

20 weeks is plenty of time to cut up, good luck. Don't need to drop calories too drastically, just enough to lose a few lbs a week while keeping lifting performance up.

For cardio, try steady state low intensity for 30-60 mins.

When would you suggest interval cardio? If at all?

Congrats on the weight loss. What an accomplishment in itself. Look forward to seeing your prep.

In on this. GL to you buddy!

Thank you, gentlemen. Cheers!

On to do a heavy back workout. Yep-yep!

Workout motivation for today -

DXmCWUQdFdo

Paul_2_Oh

11-02-2010, 08:16 PM

Tuesday 2 Nov 2010

Not a bad day overall. Spent 9 hours studying, feeling stressed but no big deal. This will suck more once I get deep into prep, for sure.

Diet
Pretty clean today. Felt good.

M1 - 8 egg white omelet with peppers/mushrooms, 1tbsp Peanut Butter, 1 cup oatmeal
M2 - 9oz chicken breast, 1.5 cups brown rice (Preworkout)
M3 - 1.5 scoops whey protein, 30g Maltodextrin (Postworkout)
M4 - 9oz chicken breast, 1 cup brown rice, 3 cups mixed veggies
M5 - 1 cup cottage cheese, 1 tbsp Peanut butter
M6 - 1 scoop casein before bed

Training
Having a few commitments this weekend will keep me away from training so I had to alter the first few days of my new split. I just smashed back the best I could today.

Heavy Rackpulls x8 x6 x6 x6
BB Shrugs x15 x10 x8 x8
Seated Cable Row x12 x10 x8 x8
Single-Arm DB Rows x12 x12 x12
Wide Grip Pulldowns x15 x12 x10 x10 x15

Did 15 mins on one of our "elliptical" machines; I think it's built like the Gazelle machines. Anyway, got into a good groove and kept my HR at 170 the whole time. Cleared my lungs out proper.

Time to sleep :cool:

Paul_2_Oh

11-03-2010, 06:42 PM

Wednesday, 3 Nov 2010

Morning weight - 191.9. I dropped about 4lbs of water from this time last week. I was having a bit of 'fun' with Dairy Queen and the like before I started my cut Sunday. So, obvious to say I was holding a bit of fluid from sugar and salt.

Diet today was clean, pretty much exactly like yesterday except higher carbs for leg training.

Training was GREAT! Smashed Legs with some pretty heavy weight.

10 min Warmup
Deep Squats 135x20, 225 x10, 315 x5, 315 x5, 225 x12, 225 x13
Walking BB lunges outside w/ 135 ~20-25 steps, 4 sets
Front Squats 135x15, 185x10, 205x7
Leg extension x20, x15, x10, x9 (1 FR), x8 (2 FR negatives)
Hamstring curl 130 x15, 155 x12, 155 x12, (155 x8 + 105 x12 + 70 x8 drop set)
LOTS of stretching and light biking to cool them off.

Legs were TIRED; I had really hit a groove with the squats. It felt really good. Overall very happy with today. Really nailed 2 tests this morning then had a solid leg day. Food was good. Arms/Shoulders/Chest volume training tomorrow.

Trapzillaoo7

11-04-2010, 06:26 AM

First of all, amazing progress from your heaviest to now. Congrats, you've already WON! Secondly, best of luck with the Prep and rip it up come show time.

Brian

AustrianOakJr

11-04-2010, 06:46 AM

I see you are in Rome, NY......what show are you getting ready for?? Im in the Rochester area and I know there is an INBF show out towards Buffalo sometime in March. It should be a pretty good one.

Paul_2_Oh

11-04-2010, 08:16 AM

I see you are in Rome, NY......what show are you getting ready for?? Im in the Rochester area and I know there is an INBF show out towards Buffalo sometime in March. It should be a pretty good one.
Cheers Oak! I go to school in Oneonta and that is the first show I plan on doing just to get the nerves out. The school hosts a physique competition on April 1st. After that, the OCB Empire State IFPA pro qualifier show is held in Binghamton April 14th. Big show, but I plan on being ready to get in the mix.

My chiropractor is a big powerlifting/bodybuilding promoter and he's the reason I started getting into PL comps and the like. He does a BB show in the spring usually - I hope he does again this year.

Paul_2_Oh

11-04-2010, 07:31 PM

Thursday, 4 November 2010

Had a weird day. I caught myself 30 mins into my workout with a real lethargic feeling - quite possibly could have been a let-down effect since I have been extremely stressed up until today and tomorrow with school work. No matter; I powered through.

Diet - Same as previous two days in terms of food choices. Just used some PB and 2 scoops Casein before bed because the dining hall had nothing but crap, per usual later in the week.

Training - Hit some higher volume chest/shoulders/arms trying to get it in before the weekend. I need to take the next two days off from training due to travel.

10 min cardio warmup
Bench Press x15 x12 x8 x8 x8
Seated Shoulder Press x12 x10 x10 x20
Pushups x20 x20 x20 x20 (this is when I hit that odd "wall")
Military Press Machine x8 x8 x8 x8 x8 x8 (30 sec rest)
Close-grip Bench x20 x15 x10 x8
Superset with Alt DB curls x8 x8 x8 x8 x8
15 min moderate cardio

I considered the crash could have been due to hypoglycemia; I remained cautious and had my protein/carb shake quickly after lifting. The crash subsided completely within 2 hours. The length led me to believe it was just a side effect of the week. In any case, I kept the rest times low and intensity up. My shirt was soaked when I was done.

Paul_2_Oh

11-07-2010, 07:27 PM

Sunday, 7 Nov 2010
Been a few days. I had some traveling to do for school so I couldn't train but I had plenty of protein bars, rice cakes, peanut butter to sustain me.

Today I traveled back to school and trained some high volume legs - the second leg workout of my regimen.

Diet
M1 - 4oz chicken, 2 whole eggs, 2 egg whites, 1 cup oatmeal
M2 - 7 egg whites, 1 cup oatmeal
Snack - 2 rice cakes, 1 tbsp Peanut Butter
PWO - 2 scoops whey, 30g maltodextrin
M3 - 8oz chicken breast, mixed vegetables, 1 cup rice
M4 - 1 rice cake, 1 tbsp Peanut butter, 1 scoop casein

Training
Smashed some high volume leg training. Felt very good.

10 minute warmup + some contraction stretches

Standing Calf Raise x30 x20 x20 x20 x15
Front Squats (Suspended Heel) x15 x15 x15
Leg Press (moderate weight) x30 x30 x30 x30 x30+x15 drop
Standing Hamstring Curl x15 x15 x15
Stiff Leg Deads (Light) x15 x15 x10
Leg Extension x25 x30 x30 x30 x30+x15 drop

15 mins high intensity cardio

Hitting heavy upper body tomorrow. Sleep! :cool:

Paul_2_Oh

11-09-2010, 05:33 AM

Monday, 8 Nov 2010

It started snowing, and I felt kind of sick but had a good training session nonetheless.

Diet
M1 - 25g whey upon waking, 3 egg/5 egg white omelet, 1 cup oatmeal
M2 - 7oz chicken breast, 1 cup whole wheat pasta, 1 cup mixed vegetables
M3 - 7oz chicken breast, 1.5 cups brown rice
PWO Shake - 40g whey, 30g Maltodextrin
M4 - 3 egg/5 white omelet, 1.5 cups vegetables, .5 cup seared potatoes, .5 cup cottage cheese
M5 - 2 rice cakes, 2 tbsp peanut butter, 44g casein protein

Training
Hit heavy upper body, first time trying it and it was tough. My strength was there, but for some reason I had a hard time keeping a clear head. Maybe a little sickness is making my head foggy.

7 min cardio warmup

Flat Bench Press - 135 x20, 135 x20, 225 x10, 225 x8
Flat DB Press - 75 x12, 90 x7, 90 x6, 75 x10 (weak)
BB overhead snatch - 115 x10, 155 x8, 155 x7
Push Press - 155 x8, 185 x5, 185 x4
Rack Pulls - 225 x15, 315 x10, 375 x8, 375 x8
Corner T-Bar Rows - 90 x15, 135 x15, 180 x12, 225 x8, 270 x8
Single Arm DB Rows - 90 x12, 100 x12, 120 x10, 120 x6 (spent)

Stretching, very sore from yesterday's leg volume training. Off to bed.

Paul_2_Oh

11-09-2010, 07:36 PM

Tuesday, 9 Nov 2010
Felt less sick today, overall pretty lazy day compared to a week ago.

Diet
Very similar to yesterday, just had a BBQ chicken dinner + baked potato for dinner.

Training
35 minutes of cardio - active recovery day
Did some miscellaneous forearm and abdominal work, then stretched.

Time to sleep. :cool:

Paul_2_Oh

11-10-2010, 07:29 PM

Wednesday, 10 Nov 2010

Happy Marine Corps Birthday! Was a good day.

Diet
Scoop of whey split between midnight piss break and upon waking
M1 - 3 egg/5 white omelet with peppers and mushrooms, 1 cup oatmeal
M2 - 8oz chicken breast, 1 cup whole wheat pasta, tomatoes
Post Workout - 40g whey, 30g maltodextrin
M3 - 4oz turkey sandwich on whole wheat, 4oz chicken breast, 1.5 cups mixed vegetables
M4 - 8oz chicken breast, 1 rice cake, 1 tbsp peanut butter

Training
Another great heavy leg day. As follows.

7 minute cardio warmup, light contraction stretches
Leg Extensions (moderate pre-exhaust) x20 x20 x15
Walking BB lunges - 135 -> 185 -> 185 -> 185 + 135 (drop)
Box squats - 135 x20, 225 x15, 275 x10, 275 x10, 225 x14
Hamstring Curls - x20 x20 x12 x10 (negs) x10 (negs)
Leg Extensions - x15 x12 x10
Standing Calf Raise - x30 x30 x30 x20 x10 (negs) x10 (negs) x30

Stretches, etc. Going to be sore from the lunges. Oh yeah. Off tomorrow, just 35-40 minutes of cardio.

halllj38

11-11-2010, 02:36 PM

Just subscribed to your threat. Gunna be watching your **** so keep up the great work. Glad to see your already on top of everything 19 weeks out. I am not worried about your prep at all; your gunna kill it in 5 months...

Paul_2_Oh

11-11-2010, 07:52 PM

Thursday, 11 Nov 10

Happy Veterans day to my fellow vets. Had a weird diet today; I was in lab for about 7 hours.

Diet
Whey upon waking
M1 - 3 egg/5 white scramble w/ pepper and mushroom, 1 cup oatmeal
M2 - Protein Bar during lab (Supreme)
M3 - 8oz chicken breast, 1 cup wheat pasta, tomatoes/cucumbers
M4 - 1 scoop whey, 1 rice cake, 1 tbsp peanut butter during lab
M5 - 7oz chicken breast, 1/2 cup couscous, 1/2 cup chili
M6 - 1.5 scoops casein, 1 rice cake, 1 tbsp peanut butter

Training

Just did cardio today. 40 minutes of moderate intensity; HR stayed 130-150 the majority of the time. Got a good sweat out. Time for sleep and weekly weigh-in tomorrow.

iGottaLift

11-12-2010, 01:26 PM

Innn on this.. Keep up the hard work

Paul_2_Oh

11-13-2010, 07:03 PM

Saturday, 13 November 2010

Apologies for not updating yesterday. I trained chest/back and finished with light deadlifts, only 225, and my back started feeling very strange. I strained my sacral-lumbar region somewhere and just tried to nurse it last night.

Morning weigh-in: 189.6

Diet
My numbers to hit for the next few weeks are as follows:
200p, 275c, 50f

25g whey upon waking - 25p, 4f
M1 - 1 cup WW pasta, 4oz chicken, banana, 1tbsp peanut butter - 25p, 60c, 5f
Postworkout - 35g whey, 40g maltodextrin - 35p, 40c
M2 - Whole wheat wrap w/ chicken, peppers and 2 eggs - 38p, 35c, 16f
M3 - 6oz chicken, 1 cup brown rice, 1.5 cups vegetables & dressing - 30p, 70c, 6f
M4 - 5oz deli turkey, 2 slices of WW bread, 1 cup spinach/celery/tofu - 30p, 55c, 7f
M5 - 1 scoop casein, 2 rice cakes, 1 tbsp peanut butter - 20p, 15c, 6f

Totals - 203p, 270c, 46f

Training
Hit shoulders and arms today, high volume.

Military Press superset with BB curls x4 sets
Seated lateral raise superset with preacher curls x4 sets
Tricep pulldown superset with tricep pushdown x4 sets
Dip machine giant drop set x6 sets

Finished up with 20 minutes of posing and stretching. Back is still very tender. High volume legs tomorrow, we'll see how it goes. Now off to bed.

Paul_2_Oh

11-13-2010, 07:57 PM

Innn on this.. Keep up the hard work

When are you going to compete, sir Matt?

Paul_2_Oh

11-14-2010, 07:10 PM

Sunday, 14 Nov 2010

Back is still pretty tweaked; feels primarily like connective tissue pain and not so much muscular. Slightly better from yesterday. I trained volume legs today but avoided leg presses as they put a lot of strain on my back. The rest of the exercises were fine.

Nutrition

Spot on my numbers today. 202/280/47. Diet is redundant as I am eating the same things. I will post further diet once I change the numbers.

Training

Pumped up the legs with some solid volume training today and felt VERY full.

Calf Raises x9 sets + negs
Smith Front Squats x30 x30 x25 x20 x20 x16 (winded)
Body-weight lunges x30 x26 x22 x20
Free-Weight leg extension x30 x30 x30 x20 x20+x15 drop
Lying Hamstring curls x30 x20 x15 x14 x10

Then I did 15 minutes of HIIT on the elliptical with 45s fast/15s sprint pacing x8 intervals. I was beat and had trouble finishing the last one. Then again, that's the point right?

Devils

11-14-2010, 07:31 PM

Sorry to hear about the back, but looks like you can still train hard.

Keep it up, hope it gets better.

Xplod3

11-14-2010, 07:54 PM

Good luck! I'll definitley be following :) Looks like you're on the right track, keep it up!

Paul_2_Oh

11-15-2010, 07:24 PM

Sorry to hear about the back, but looks like you can still train hard.

Keep it up, hope it gets better.

Thanks, mate. It feels better each day but definitely something I can't brush off.

Good luck! I'll definitley be following :) Looks like you're on the right track, keep it up!

Cheers!

Paul_2_Oh

11-15-2010, 07:27 PM

Monday, 15 Nov 2010

Off-day from any training. My quads are SORE from yesterday. The combo of high volume leg training with HIIT definitely did it's number on my legs. Feels good man.

Nutrition
** Program note - I posted above my numbers as 200/275/50, they are in fact 200/275/65. For some reason I undercalc'd my fats and adjusted today.

Hit my numbers, for the most part. A little low on good carbs available at the dining hall. Had to compensate with a little fat.

205/220/70

Off to bed. I will still train upper body heavy tomorrow, but mostly with machines to keep the tension off my lower spine until this strain dissipates. A little improvising is good, right?

chrisboudreaux

11-15-2010, 07:30 PM

IN for the ride. gl

Paul_2_Oh

11-16-2010, 07:02 PM

Tuesday, 16 Nov 2010

I woke up feeling a little better and pretty dry for being this far out. I posted a pic at the bottom of this post. Back pain is dissipating more and more, but still present. I was able to stretch it out pretty well after my upper body workout today.

Nutrition

Pretty spot on today. Able to hit my carb numbers because the dining hall had plenty of sweet potatoes out - by far my favorite carb source. I nom'd at least 120g just from them.

210/260/60

Training
Upper Body - Heavy
* I tried to use mostly machines to keep the tension off of my back. It worked pretty well that way.

Smith Machine Incline Press x15 x10 x5 x5 x5 x4
Military Press x12 x10 x6 x6
Smith Flat Bench x10 x6 x5 x5 x5
BB Shrugs x20 x10 x8 x8+x15 drop
Reverse-grip Lat Pulldown x15 x10 x10 x8
Wide-grip Lat Pulldown x12 x12 x10 x8+x14 drop
Iso Back Row x12e x12e x10e x10e
Reverse grip machine curls until my arms felt like popping.

The sweet potatoes gave me a lot of energy today - I had a good workout. Minimal rest, I was sweating hard and was done within 75 mins, including stretches at the end.

Here's a picture, 2 weeks in.

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/11/16/12966102/gallerypic/14jqpi1E8nixLlZGl1Kr07SGABXHF1233.jpeg

SgSpartan

11-16-2010, 07:52 PM

USMC 2002-2006? Respect.

Good luck for your contest!

chrisboudreaux

11-16-2010, 08:04 PM

Paul_2_Oh

11-17-2010, 05:37 PM

USMC 2002-2006? Respect.

Good luck for your contest!

Dam that's a lot of volume! You are looking cut broseph. especially at the quads. GJDM

Thank you for the support, Gentlemen.

Wednesday, 17 Nov 2010

My back was feeling pretty great today... until I tried to test the waters of a backsquat. Not so good. Now it's all flared up again - FML!

Nutrition

Very solid nutrition today - lots of sweet potatoes again so I had a TON of energy and pumps in the gym.

200/260/55

Training

I decided to continue with a heavy leg workout. It was going fairly well until I attempted 275 on the squat. My back started yelling and thus so did I. It hurt like hell. But, I powered through some more exercises and tried to stretch it out but man does my back feel like crap...

10 minute warmup, contraction stretches
Squat x20 x15 x15 x15 x2 (painful 275) x14
90-degree leg press x20 x12 x10+partials x10+partials
DB Walking lunges x12e x12e x12e x10e
Body-weight walking lunges x12e x12e
Hack Squat machine x15 x10 x10 x12+partials
Hamstring curls x12 x10 x10 x7
Leg Extension x10 x10 x10 x10 x10 x10 x10 (30 sec rest between each set) - PUMP!

Looks like a lot but I was done under 70 mins. Felt strong asides from the back acting like a bitch. Now to sleep and hope this thing calms down tomorrow.

Paul_2_Oh

11-19-2010, 07:29 PM

Friday, 19 Nov 2010

TGIF. So glad today is over. Back is feeling a little better after I trained. Sitting in the car for a few hours did a number on it.

Morning weigh-in: 188.0 - down 1.6lbs from last week. Numbers seem to be good.

Nutrition

210/255/55

Training

Came back to my local gym since I'm on break and had a really WIRED workout. I've been running SuperPump Max for the last week and it's been great. I hit Calves/Chest/Back volume work with HIIT at the end.

45-degree calf raise x20 x20 x20 x20 x20 ss with
Reverse calf raise (Tibialis anterior) x20 x20 x20 x20 x20
Seated Calf raise x20 x30 x16
Bench Press x30 x20 x15 x15
Wide-grip pull-down x20 x20 x15 x10
Incline DB Press x20 x20 x20 ss with Iso-Row x20 x20 x20 x12
Iso Press - One arm at a time x15 x12 x9 (3 reps pause, 3 reps pause, etc.) PUMP!
Row machine x20 x10 contract-hold x10 contract-hold

Finished with 9 15/45 intervals on the elliptical, 18 minutes total HIIT. Sweating healthy at the end of today. Now to get some much needed rest and smash shoulders/arms tomorrow!

J_Bo

11-20-2010, 02:17 PM

Paul_2_Oh

11-21-2010, 05:41 PM

Little late in here, since I wasn't around a ton til lately, but CONGRATS on the huge progress thus far! Posing looks really good for having never competed before! I think the only thing I see is getting your knees turned out a bit more on that front relaxed, and maybe a little more knee bend. Remember, that is going to be THE most important pose!

Thanks Jason! Glad to have your input. I've been working on the posing. Learning to bring out my strengths has been my biggest focus for success as a beginner.

Paul_2_Oh

11-21-2010, 05:56 PM

Sunday, 21 Nov 2010

Back update: Strain is still there. I've decided this week will be focused on deloading my CNS and keeping the intensity up on the cardio for obvious holiday reasons.

Nutrition

205/265/55

Training

I hit a high volume, lighter leg training since my back will not do squats or leg presses yet. I'm not going to push it either. It will heal and I will work around it.

5 minute bike warmup
Hack squat x20 x20 x25 x25
Weighted DB Lunges x20 x20 x20 x20 x20
Superset with body-weight prisoner squats to failure
Seated hamstring curl x20 x20 x15 then 21s x3 (7+7+7 different ranges of motion)
Hip Adductor x30 x30 x30 x30
Hip Abductor x30 x30 x30 x30
Leg Extension x20 x20 x20 then 21x3

Finished with 10 intervals of 15/45 HIIT on the Elliptical - 18 minute total.

Stretched the back out and my legs had a great pump throughout. Nutrition was solid today with lots of good food. Good day overall. Until tomorrow...

Paul_2_Oh

11-23-2010, 04:07 PM

Tuesday, 23 Nov 2010

Had a good day today. Made some changes to my diet to account for being less active at home. We'll see how things pan out over the next few days with the holiday and all.

Nutrition

25g Whey in the night/upon waking 25/5/5
BFast - 3/4c Oatmeal + raisins, 2 eggs, 3 egg whites, sauteed mushrooms 30/60/12
Snack - 1 slice Ezekiel Bread + 1 tbsp Naturally More 3/20/6
Lunch - 200g Sweet potato, 6oz Chicken breast 35/40/5
Post Workout - 35g Whey, 35g Maltodextrin 35/35
Dinner - 8oz Chicken + sauteed mushrooms in 1tbsp EVOO and 200g sweet potato 45/55/13
Pre-Bed 1 cup cottage cheese, 1 slice Ezekiel bread + 1tbsp Naturally More 30/20/8

Total - 198/230/60 (Some fats added for misc snacking on mixed nuts)

Training
I felt strong today. Trained upper body power movements the best I could while being conscious of my back.

10 minute warmup on stairmaster + back stretches
Military Press 135x10 155x8 155x8 175x6
Seated Iso Shoulder Press 45x10 70x8 70x6 70x6
Wide Grip Lat Pulldowns 135x20 175x15 195x12 210x7 210x6+155x10 drop
Seated Narrow-grip Pulldowns 155x10 175x10 195x9
Seated Iso-Back row, One arm 90x10e 135x10 135x10
Incline Bench Press 135x15 185x10 185x7+135x10 drop
Iso Bench Press 45x15e 90x10e 90x8e 90x8e + 2 negatives

Finished with 35 more minutes of stairmaster work, HR average ~150. Talk about sweat.

Comments: I finally have time to go to my chiropractor tomorrow. I hope he'll give me some much needed tweaking in the hopes that my pelvic inflammation goes down. It's an irritating problem for tying my shoes and putting on socks, but it doesn't inhibit much else throughout my day. If only I could squat... Heavy legs tomorrow. I'll have to do some creative thinking.

Paul_2_Oh

11-24-2010, 03:47 PM

Wednesday, 24 Nov 2010

Happy Thanksgiving eve! I got adjusted today with my chiropractor; I made some noise. CRAAACK! 7 weeks since my last adjustment. I took a few hours after that for some food prep and last minute food shopping, etc. then I smashed legs as good as I knew how.

Nutrition

204/268/60

This will probably be off tomorrow. Thanksgiving and Christmas are my two 'free' days. I won't go overboard but I won't deny apple pie. :cool:

Training
Heavy Legs... Minus squats this sucks...

10 minute stairmaster warmup
45-degree Calf Raise x20 x10 x10 x10 x10 x10 (1/3/1 rep timing. Great burn.)
Hack-Squat raised toe calf raise x20 x10 x8 x8 x6 (+5 partial after each)
Hack Squats x20 x12 x10 x10 x10 x10
90-degree Leg Press x15 x15 x10 x10 x10
Seated Hamstring Curl x12 x10 x8 x6 x6 x6 (Negs on last 3)
Heavy DB Lunges x6e x6e x6e
Leg Extension x10 x10 x8 (Knee got sore, stopped).

Finished with (9) 15/45 HIIT on the elliptical. 18 minutes total.

Enjoy your Thanksgiving!

Paul_2_Oh

11-26-2010, 05:58 PM

Friday, 26 Nov 2010

To be completely honest, I didn't go far over my numbers yesterday. I had a small 'sampler' of everything, including dessert, and not having sugar in a while I puffed up. No alcohol, no gravy, no 'juiced up' sweet potatoes (Paula Deen... you can imagine). I was bloated this morning but not terrible. Still had a solid workout.

Nutrition

I was a little high on carbs today. I had squash and sweet potatoes for dinner with family so a little tough to count.

210/285/50

Training

I hit some back/chest today and I was surprised. Usually my back strain gives me hell whenever I try to pick up weights and especially trying rowing movements, but I was able to do DB rows with moderate weight (70s just to try, usually using 120s) and it didn't bother me too much. I'm not scheduled for cardio, but I had so much energy that I just kept rolling. I was 20 mins into my stair session when I just felt like going and put it on max level for a 3.5 minute sprint. Freaking sugar, I tell you. The day after I can run for days. Anyway -

10min warmup
Flat Bench x15 x12 x10 x10
Incline DB Press x12 x10 x8 x8 x8
Iso 1-arm Press x12e x10e x6e x6e (negative on last two)
DB rows x15e x15e x12e x12e
Pullups x10 x10 x10 x10
Iso 1-arm Row x15e x15e x12e x12e
Wide-Grip Pulldowns x20 x15 x12 contract x12 contract

35 mins cardio afterwards + stretching. Chugging water, onto tomorrow. :cool:

Paul_2_Oh

11-27-2010, 03:30 PM

Saturday, 27 Nov 2010

Last day at home and at my YMCA. Had a solid workout.

Nutrition

190/225/55

Training

Shoulders and Arms

10m cardio warmup

Military Press x12 x8 x6 x5 x5 x10
BB Shrugs x30 x15 x10 x8 x8
Single Arm Smith Shrugs x20e x20e x15e x10e
Arnold Press x15 x10 x8 x8 superset with 25lb lateral raises x10 x10 x10 x10
DB Curl x10 x10 x10 x8
DB Hammer Curl x8 x8 x6 x6+x8+x10 descending weights
Tricep Pushdown x12 x8 x8 x8
Dips x10 x10 x10 x10 superset with bench dips x20 x15 x15 x15
Concentration curl x50 (giant set with rest pause)

No cardio today, I just spent 20 minutes in the sauna. I was drenched. Back to school and hopefully they won't give us a bunch of crap food.

Paul_2_Oh

11-29-2010, 04:33 PM

Monday, 29 Nov 2010

Well... this is where I stand. Examination of my back has lead to the discovery that I have a sacroiliac sprain from S1-L5. Strains aren't so bad, but a sprain is effectively dampening for at least a month if not two or three. My primary wants me to lay off the weights for at least 3 weeks. What do I do? This has to be one of the most frustrating times I've dealt with in my brief stint in this hobby/sport. I don't know what to do about the shows. :-/

Nutrition
200/230/52

Training

I tried pushing myself with my legs again - I stiffened up pretty fast but I pushed through and still had a solid workout.

Barbell Lunges x20 x20 x20 x20 x20 x20 x16 x20 (Felt fine)
Lying hamstring curl x15 x12 x10 x10 x10
Kneeling Hamstring curl x15e x12e+6negs x12e+6 x10e+6

I did my cardio next just because I couldn't get on other machines
(11) 15/45 HIIT - 22 minutes total.

Finished with 7 sets of free-weight leg extension x12 x12 x12 x12 x12 x12 x12 (30 seconds between sets)

I will consult with friends and my chiropractor to see what I should do. This might be my last legs workout for a while. Freaking shame. 4 years and I have never been hurt.

Paul_2_Oh

11-30-2010, 01:54 PM

Tuesday, 30 Nov 2010

I took today off from training. My back is REALLY tight from my leg training yesterday. It didn't hurt a whole lot, but it put in a lot of work on the BB lunges and it's just stiffened up. I've decided that the next few weeks I will be putting my training on cruise control and really focusing on my arms/shoulders/chest/traps to bring them up a little bit. As I lean out, my legs become more pronounced and I don't have qualms with letting them rest for a few weeks.

I will do some occlusion training on the leg extension or something thrown in with my shoulders or arms, but no dedicated leg day just to waste time and possibly slow my recovery. I want to be squatting 10 weeks out, not laid up with nagging injuries. Genetically my legs lean out very quick so I am not worrying about that. My arms and chest need work so therein lies my focus.

My new split for the following 3 weeks

Day 1 - Shoulders/Calves/HIIT
Day 2 - Arms/Whatever leg iso movements I can do/HIIT
Day 3 - Long cardio session & stretching
Day 4 - Chest/Calves
Day 5 - Upper Back/Traps/HIIT
Day 6 - Off
Day 7 - Repeat, profit?

Today's Nutrition
210/230/60

Paul_2_Oh

12-01-2010, 06:35 PM

Wednesday, 1 Dec 2010

A pretty good day. My back would not want to sit for long, too bad I have 4 straight hours of classes... Anyway, had a solid chest workout.

Nutrition

200/240/58

Training
First day with my altered "back friendly" protocol
Chest w/ Triceps & cardio

10 min warmup
Flat BB Bench 135 x20 135 x20 185 x12 225 x10 245 x6 225 x7
Incline BB Bench x15 x12 x10 x10
Cable fly x20 x20 x16
Single Arm Iso Press x12e x12e x12e x9e (3 rep/pause/3 rep/pause...)
Close grip bench x12 x7 (tired, couldn't do much)
Tricep pushdown superset with dip machine x20/x20 x20/x18 x20/x16 x18/x16

Finished with 40 mins of steady cardio on stairmaster and elliptical (20m each) and stretched. Not a bad day.

FB#35

12-01-2010, 07:36 PM

Paul_2_Oh

12-02-2010, 05:41 AM

Sucks about the back man. I had a similar injury from DLs. Some sort of compression of L5-S1, sprained muscle in the low back, and strained the glute. Worst part of the day was trying to tie my shoes, couldn't bend forward and lift my leg at the same time. Sitting in class was a disaster too.

One thing I found was front squat/hack squats were much easier than back squats. Also, 'horizontal' leg press feels much better than a vertical. Take a few weeks off from squating/ putting a lot of strain on the low back and it should help the healing process. Be careful of BB rows as well, I couldn't do any.

Anyway bro, been following the log, I'm doing a comp at the end of May, so I'll be joining the contest prep logging team. Macro goals look similar to what I mine are going to be.

Ohh yea.. if you can see an athletic or physio therapist they should be able to expedite the recovery process.

That is EXACTLY what mine is like. Tying my shoes sucks hardcore along with lying in bed - it stiffens right up. I tried doing hacksquats and fronts, but my back would not/could not bear the weight properly. Hacksquats might have been ok if I could hold my hands on my thigh to assist in the torso load bearing.

I'll be sure to check out your log once you start. Best of luck and thanks for your input!

Paul_2_Oh

12-02-2010, 06:33 PM

Thursday, 2 Dec 2010

I had a really short day, school wise. A canceled Physics lab and just check out for Organic lab - home I went. My back felt FANTASTIC after my interval training post-workout. I do extended Child's pose (Yoga) to stretch it out and I was much more relaxed and less painful for the following hours. I'm sure it will yank back up after I sleep but as I type - pain is minimal!

Nutrition

I weigh in tomorrow. My numbers will most likely change - I'll lower carbs just a little bit.

206/240/56

Training - Calves/Biceps/Back

I got creative with some back work so it didn't torque my injury. Worked well for the most part. I pre-exhausted with biceps so I could isolate more back and use less weight.

Seated Smith Calf Raise (Pad on bar) x30 x30 x20 x20 x20 x20 x20 x20 x12 x10 (neg)
Bicep Machine Curl x20 x15 x15
Bicep Cable Curl 21s x4 sets
DB Hammer Curl x26 x24 x20 x20 x16
One-Arm Cable Row x12e x12e x10e x6+6 negs x6+6 negs
One-Arm Machine Row x15e x15e x15e x10e x10e
Assisted Behind-Neck Pullups x20 x15 x14 x10
Lat Pulldown x12 x10 x10 (Reverse Grip) x10 x10
Light, contraction Lat Pulldown behind-neck x20 x20 x20 x15

Finished with (10) 15/45 HIIT on the elliptical - 20 minutes total. Stretched afterward.

On to sleep and a day off tomorrow.

Paul_2_Oh

12-04-2010, 07:35 PM

Saturday, 4 Dec 2010

Had a solid day. I moved some of my carbs to my preworkout meal and less at night/morning.

Nutrition

210/230/57

Training - Shoulders, Traps, some hamstrings

I gave hamstrings a try with my back ache. It went ok, tweaked slightly a few times so I stopped. The rest of the time I got great pumps.

10 min cardio warmup
Kneeling Hamstring Curl x20 x20 x20 x15 x15 x12 x12
Smith Shrugs x30 x20 x20 x15 x15 x15 x12
Military Press x20 x12 x12 x10 x8 x6+6 x6+4
Cable Lateral Raise x20 x12 x12 x12
External Shoulder Rotation x12 x12 x12 x10
Machine Shoulder Press x12 x12 x12 x12 x12 x12 x10 (30 sec rest each)

Notes: Day by day my back is feeling better. The only times it really sends a shot of pain is when I shuffle around in bed and when I am sitting in class for too long. I can now tie my shoes fine and put pants on without looking drunk. Feelsgoodman. I'm taking another 2 weeks off from heavy suspension training (i.e. squats, lunges, leg press and some back). Tomorrow is Arms and I'll be trying some occlusion training on the leg extension. :cool:

Paul_2_Oh

12-05-2010, 07:43 PM

Sunday, 5 Dec 2010

Nutrition

210/230/58

I had a good day, nutrition wise. Clean as ever, swapped my fats to morning/night and all carbs before/during/after workout. I feel the furnace burning. Craving bad food though...

Training - Light Quads, Arms, Cardio

I gave occlusion training a try on my quads... HOLY CRAP. Freaking painful but they are sore from only 15 minutes total of work. Will try again.

10 min warmup
Leg Extension Mod Weight - x20 x15 x12 x12 x12
Leg Extension (Occluded) - x15 x15 x12 x10 x9 x7 (burned by second set)
Decline Close Grip Bench x20 x12 x8 x8 x6+2
Tricep Pushdown x15 x12 x10 x10
Dip Machine x12 x10 x8 x8 (heavy)
Rope Tricep overhead extension x20 x10 x10
Preacher DB Curl x10 x10 x10 x10
Concentration Hammer Curl x10 x10 x8 x8 *superset* with wrist curls x20e x20e x20e x20e
Alternating DB Curls x20 x16 x16 *superset* with heavy holds 100x 30sec 100x 30 sec

Finished up with 10 (15/45) HIIT on the elliptical, 18 mins total.

Paul_2_Oh

12-06-2010, 07:15 PM

Monday, 6 Dec 2010

Last week of classes before finals. Bring it on. My hunger pangs are hitting me more with the same calories, so that's good. Sugar Free jello saving my ass!

Nutrition

207/235/60

Training - Back/Calves

I did a lot of contraction work with heavy weights. It felt awesome. Great workout for what limited exercises I can do.

10 min Cardio warmup
Seated Calf Raise x20 x20 x20 (Single Foot) - x15 x15 x12 x10 x10
Pullups x10 x10 x10 x10 x10 x10 x10 (Felt great)
Lat Pulldown x20 x12 x10 x10 x10 x9 (Last four sets all contraction)
Seated DB Low Row - Chest on angled bench x20 x20 x14 x10 x10
Single Arm Reverse Pulldown x12e x12e x10e x8e x6e

Stretched, had a great pump in my back. Just long cardio session tomorrow. Time to sleep.

Paul_2_Oh

12-07-2010, 06:28 PM

Tuesday, 7 Dec 2010

The snow hasn't stopped. Been indoors for a couple days now. Feeling the cabin fever man...

Nutrition

All in all a good day. Clean per usual. No deviating whatsoever.

205/230/60

Training

Just did cardio today. Steady at 135-140 HR for 50 minutes. My legs felt good and weak afterward and my sweatshirt was... well... sweaty. Chest tomorrow.

chrisboudreaux

12-07-2010, 06:50 PM

What is your weight now? Glad to see your back is doing much better. Do you eat the same thing everyday (for the most part)

Paul_2_Oh

12-07-2010, 07:01 PM

What is your weight now? Glad to see your back is doing much better. Do you eat the same thing everyday (for the most part)

I'm still around 182-183 but leaning out. Here's what I've been eating

Middle of the night - 25g whey, 1tbsp Peanut Butter
Breakfast 1/4 cup oatmeal, 3 eggs, 5 egg whites (fat meal)
Lunch 200-250g sweet potato, 6-7oz chicken, some vegetables (high carb, low fat)
During and after workout - 40g whey/BCAAs, 40g Maltodextrin (high carb, low fat)
After workout more chicken or egg whites, hitting 40g protein, 200-250g sweet potato and vegetables (high carb low fat)
Before bed, 25g protein powder, 1 rice cake with 1tbsp peanut butter. (fat meal)

I keep my higher carbs and fats away from each other. It's turned into a solid reduction in water retention as well as my weight dropping slightly.

chrisboudreaux

12-07-2010, 09:06 PM

I'm still around 182-183 but leaning out. Here's what I've been eating

Middle of the night - 25g whey, 1tbsp Peanut Butter
Breakfast 1/4 cup oatmeal, 3 eggs, 5 egg whites (fat meal)
Lunch 200-250g sweet potato, 6-7oz chicken, some vegetables (high carb, low fat)
During and after workout - 40g whey/BCAAs, 40g Maltodextrin (high carb, low fat)
After workout more chicken or egg whites, hitting 40g protein, 200-250g sweet potato and vegetables (high carb low fat)
Before bed, 25g protein powder, 1 rice cake with 1tbsp peanut butter. (fat meal)

I keep my higher carbs and fats away from each other. It's turned into a solid reduction in water retention as well as my weight dropping slightly.

Thanks! so you are losing weight on close to 2300 calories?

Paul_2_Oh

12-08-2010, 04:19 AM

Thanks! so you are losing weight on close to 2300 calories?

Yep. I weigh in on Friday, but just from my abdominals I can tell I'm losing.

Paul_2_Oh

12-08-2010, 06:56 PM

Wednesday, 8 Dec 2010

Good day today. My back is stiffening up - probably from the temp dropping a solid 20 degrees over the past week.

Nutrition

On the money. 210/236/62

Training - Chest/Calves

10 minute warmup
Barbell Flat Bench x15 x12 x10 x10 x10
Barbell Incline Bench x12 x10 x10 x10 x9
Dumbell Fly x12 x12 x12 x12 x12
Contraction Sets on Iso Press x20 x12 x12 x12 x9
90-Degree Calf Press x30 x20 x20
Seated Calf Raise (Occluded) x20 x20 x20 x20 x20 x17 (25 sec between sets)

Major burn on the calf occlusion. I'm starting to like occlusion work. On to Lab practicals and a nice shoulder workout tomorrow night. Cya!

Paul_2_Oh

12-09-2010, 05:30 PM

Thursday, 9 Dec 2010

Had a pretty good day. No complaints except the back, per usual.

Nutrition

215/235/54

Training - Traps/Biceps/Forearms/HIIT Cardio

I initially planned on shoulder work, but they were too tired from chest yesterday.

10 min cardio warmup
BB Shrugs x20 x15 x15 x15
One-Arm DB Shrugs x15 x12 x12 x12
Seated DB Shrugs x20 x20 x10(holds) x10(holds)
Preacher DB Curls x15 x12 x10 x8 x8
*Occlusion* Concentration curls x10 x10 x10 x10 x7 x6 x8
Hammer Curls x10 x10 x10 x9
*Occlusion* BB Wrist curls x10 x12 x12 x14 x10 x9
Reverse BB curls x10 x10 x10

Finished with (12) 15/45 HIIT - 18 minutes total. With the cold outside, my lungs were burning when I was done.

P.S.: 15 weeks out. Back's coming in already! Weigh-in tomorrow. :cool:

http://i163.photobucket.com/albums/t313/Rosbrook/Back-8-Dec.jpg

chrisboudreaux

12-09-2010, 07:24 PM

Paul_2_Oh

12-10-2010, 06:17 PM

Friday, 10 Dec 2010

Weighed in this morning - 180.8. Down from 183.6 last week, same nutrition, just different nutrient timing (~200g carbs between pre, intra, postworkout).

Nutrition

210/238/55

Training - Shoulders/Triceps/Quads

10 minute cardio warmup
Military Press x20 x12 x12 x8 x7
Machine Shoulder Press x12 x10 x10 x8 x6 x6
Dip Machine x20 x15 x15 x12
Tricep Pushdown x12 x10 x8 x8 x8
Decline Rear Delt Row x12 x12 x10 x10
Side lateral raise x10 x10 x10 x9
Leg Extension x20 x12 x12 x10 x8 x10
*Occluded* Leg Extension x12 x10 x9 x8 x8 x8 x5 (30 sec between sets)
Walking body weight lunges until I collapsed

Today was a lot of work, but I just didn't have the drive I usually do. Finals stress, whatever, I also had a 2.5hour distance from my last carb meal to my workout so that probably didn't help. Anyway, off day tomorrow. Be back Sunday for Back/Calves/Intervals.

Paul_2_Oh

12-12-2010, 06:06 PM

Sunday, 12 Dec 2010

Good day. No complaints. Just studying for finals.

Nutrition

215/230/55

Training - Back/Calves/Hams/Intervals

Busy day at the gym. Cramming what I can both physically and mentally this weekend.

10min cardio warmup
Seated Calf Raise x20 x14 x10 x10 x12 x12 x12 x10 x20 x13
Narrow-Grip Pulldown x20 x12 x10 x10
Seated Low Cable Row x20 x15 x15 x10
Iso Row x15 x10 x10 x8
Seated 30-degree low DB row x15 x12 x12 x10
Wide-Grip Pulldown x10 x10 x10 x10 x10 x10 (20 sec rest between)
*Occluded* Single-Leg Ham curl (each) x20 x12 x12 x10 x10 x14 x12

Finished with (11) 15/45 HIIT on the elliptical. Had to move the level up to 14. My legs are still pretty strong for sprints - probably because I can't work them like I used to. They're itching for squats but no-go for a while. <.>

Paul_2_Oh

12-13-2010, 07:20 PM

Monday, 13 Dec 2010

COLD!

Nutrition

215/228/54

Training - Chest/Triceps/Abs

"Show day" or whatever.

10 min cardio warmup
BB Incline Press x12 x10 x10 x8 x6 x7
DB Flat Bench x15 x15 x12 x9 x8
Dips x12 x12 x12 x10 x10
Cable Fly x15 x14 x15 x12 x10 - pulse reps for 20 secs
Tricep Pushdown x20 x12 x10 x8 x8
Bench Dips x15 x15 x15
"Half-Crunches" with my butt and feet flat on the floor x20 x20 x20 x20 x20 x20

Felt good to be able to do some light ab work for once. Tomorrow is my anniversary so just a little sushi is in order - Brown Rice at least. Also doing my long cardio session in the morning after my fat meal.

Paul_2_Oh

12-15-2010, 05:13 PM

Wednesday, 15 Dec 2010

I had three finals today - knocked them down fine and then hit some quads/shoulders.

Nutrition

It was my anniversary yesterday, and we had sushi at home. In all honesty, with brown rice and salmon it fit pretty well in my numbers. But, I woke up dry as **** this morning.

210/230/54

Training - Quads/Shoulders/Abdominals

10 min warmup
Walking BW lunges x40 x40 x40 x36
Leg Extension x20 x15 x12 x10 x10+10partial x10+10partial
* Superset with bodyweight squats x20 x20 x20 x20 x20
Walking Lunges again x30 x30 x20 w/ step ups x10 x10
Military Press x20 x10 x8 x6 x10 x7
Iso Shoulder Press x12 x10 x8 x8
Side Lateral Raise x12 x10 x10 x8
Oblique raised-feet crunch x20 x20 x20 x20
* Superset with raised-feet frontal crunch x20+5 holds x20+5 x20+5 x20+5

Had a solid, minimal pain workout. My back is getting better and better, and I think implementing some lighter core work is certainly helping. It doesn't look like much for quads, but the superset of BW squats put some serious blood into my legs. Not doing the squat motion for over a month and then pumping them like that did good things. Here's hoping for some healing the next few weeks so I can start doing real squats!

Paul_2_Oh

12-16-2010, 06:34 PM

Thursday, 16 Dec 2010

Had a good day; I moved back home for winter break and 20 minutes into my arrival, went shopping for food. You know you're on a contest diet when.... yeah.

I got a good deal on chicken breasts - 99 cents a pound.

Nutrition

Solid. 220/234/56

Weigh in tomorrow.

Training - Traps, Biceps, Calves, Intervals

10 minute warmup
Calf Raise x20 x10 x10 x10 x10 x10 x12 (burn!)
BB Shrugs x20 x10 x10 x10 x9 x9
Single-Arm Shrug x10 x12 x10 x10
Seated Shrug x12 x10 x8 x8
* Superset with Cable Shrugs x10 x10 x10 x8
Alternating DB Curl x12 x10 x6 x6
Concentration Curl x8 x8 x8 x8
* Superset with Hammer Curl x10 x8 x8 x8

Finished with (11) 15/45 HIIT on the elliptical for 18 minutes total. I went fairly heavy today since my back could take it for the most part.

Weight will be posted tomorrow. Until then, good night!

Paul_2_Oh

12-17-2010, 04:04 PM

Friday, 17 Dec 2010

Morning weigh-in: 178.8. I was 180.6 last week. -1.8lbs. Sticking with my cardio and nutrition plan for the time being.

Nutrition
210/235/55

Training - Hamstrings/Back/Abs

10 minute warmup
Seated Leg Curl x20 x12 x10 x10 x10 x8 x8
Standing Cable Hamstring Curl x20 x12 x12 x12 x10
Hip Adduction x15 x10 x10 x10 x10
Hip Abduction x12 x10 x10
Pull-ups x10 x10 x10 x10 x10 x8
Lat Pulldown x12 x10 x8 x8
Seated Wide Grip Row x20 x12 x10 x10
Declined-torso Low Row x12 x12 x12 x12
Iso Row x12e x12e x10e x10e x6e
Raised Feet Crunch x30 x30 x30 x30 x30
Oblique Crunch x20 x20 x20 * superset with torso twist x12 x12 x12

A lot of work today, but I had the energy so why not? Day off tomorrow, then hitting chest/abs/intervals on Sunday.

Paul_2_Oh

12-19-2010, 02:02 PM

Sunday, 19 Dec 2010

Had a real solid workout today. After a day off yesterday I felt great.

Nutrition

215/230/56

Training - Chest/Abs/HIIT

I hit my workout hard and fast with a little reversal in my exercise order to mix things up.

10 minute warmup + Sauna time because of the cold
Cable Fly x12 x8 x8 x8
Iso Chest Press x12 x8 x6+2 x6+2
Dips x15 x15 x12 x12 x12
Incline Bench Press x12 x10 x10
Pushups x15 x15 (I was worn by this point - absolute chest blitz!)
Raised-Foot Crunch x50 x25 x25 x25 x25
Oblique Crunch x15 x15 x15 x15 (each side)
Swiss-Ball Crunch x15 x15 x15 x15

HIIT - (13) 15/45 intervals at lvl 13 on the elliptical. I was hacking and puffing good at the end. Great overall workout. I upped the amount of intervals I hit to account for the lack of activity at home compared to walking around school. We'll see how weight goes this week.

I will be doing some pictures tomorrow for my 13-14 week out progress pictures. Stay tuned!

Paul_2_Oh

12-20-2010, 04:57 PM

Monday, 20 Dec 2010

Thank the holiday spirit, I was able to do full Hack Squats today! I blasted my quads with little to no discomfort in my back. Felt great! I had a sick workout. I also did some posing and took my 14-week-out pictures, see below.

Nutrition

215/220/55

Training - Quads/Biceps/Triceps

10 minute warmup
Hack Squat! x20 x12 x10+10partial x10+10 x10+10
Altered Stance Hack x10+10 x10+10 x10+12 x10+10
Leg Extension x12 x10 x10 x10 x10
* Superset with Single Leg Lunges x10 x10 x10 x10 x10
BB Curl x10 x10 x10 x8
* Superset with Hammer Curls x8 x6 x6 x6
Decline DB Curl x10 x10 x8 x10
Bench Dips x20 x20 x20 x20
* Superset with Reverse Tricep Pulldown x10 x10 x10 x8
Tricep Cable Kickback x10e x10e x12e x8e

All in all a great workout. Quick, supersets, and I was done.

Pictures - A little under 14 weeks out

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/12/20/12966102/gallerypic/1qCcjiPh2DD3PYkYVNNPWzfhyZdTyX045.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/12/20/12966102/gallerypic/1nZBfIeCBGICZeH0RFEBRRpyCGwdB870.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/12/20/12966102/gallerypic/1odtSsaRj8m5kgesRy99wgbtru7geK0839.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/12/20/12966102/gallerypic/1qN4nqC644gupDWVb4ti9D7w95nXW1118.jpeg

Paul_2_Oh

12-22-2010, 05:07 PM

Wednesday, 22 Dec 2010

Nutrition

210/227/55

Training - Shoulders/Traps/Calves/Abs

10 minute warmup
45-degree calf raise x20 x14 x12 x12 x12
* Superset with toe raises x20 x20 x20 x20 x20
Seated Calf Raise x20 x15 x10 x10
Barbell Shrug x20 x12 x12 x12
* Superset with 45lb plate shrugs x10 x10 x10 x10
Seated Shrug x12 x10 x8 x8 (great pump)
Military Press x12 x8 x6 x6
DB Upright Row x10 x9 x8 x8
DB Front Raise x10 x12 x8 x8
Side Laterals - each arm x12 x12 x12 x12 (30 sec between)

Ab Curls x20 x20 x20 x20 x20
Crunch Machine x20 x12 x12 x10
Trunk Twist x15 x12 x12 x12

For the volume listed, I blasted through this workout. Felt great. On to tomorrow.

FB#35

12-24-2010, 01:16 PM

Definitely looking leaner man. Nice job so far.

Glad to hear the back is getting better. I have found that light core work is really helpful in speeding up the recovery. Assuming the injury is similar in severity to mine I'd say you are about 2 weeks away from squatting heavy again.

And whats wrong with your uni? 3 finals in one day??

Keep up the good work man, definitely seems like you are on the right track. hope the back is healed soon.

davidkap

12-24-2010, 01:22 PM

i'm in on this.

crazy transformation bro

good luck.

Paul_2_Oh

12-24-2010, 01:28 PM

Thanks for stopping by gents; glad to have you here!

Paul_2_Oh

12-24-2010, 01:41 PM

Friday, 24 Dec 2010

Weighed in today - 177.4. Down from 178.9 last week.

Apologies for not updating yesterday. Christmas and all. I trained back yesterday, cranked out 4 sets of light (135) deadlifts with NO problem. Also, I did 14 intervals during my HIIT session.

Nutrition

215/230/50

Training Chest/Abs/HIIT

I threw in another HIIT session since it is unclear as to whether or not I will be able to train anywhere on Sunday.

10 min warmup
BB Bench x12 x10 x8 x6+2 x6+2
Dips x15 x15 x12 x12
Iso Chest Press x12 x9 x9
Cable Fly x15 x12 x12
Pushups x15 x12 x12 x12

Crunch x160 reps

11 20/40 HIIT intervals

Day off tomorrow, supposed to be a "free day" but pretty sure I'll still hit my numbers. Too dedicated. Merry Christmas!

Paul_2_Oh

12-27-2010, 02:24 PM

Monday, 27 Dec 2010

Well, Christmas went well. Lots of good food, kept it kind of clean but just relaxed like I should have. Back on the wagon yesterday and today of course.

Nutrition

220/230/60

Training - Legs and HIIT

I smashed legs today; lots of volume and my first sets of squats in over 6 weeks!

10 min warmup with cardio and single leg lunges
Smith Squat - Tested the back with this - x20 x20
Deep Squats - x20 x20 x20 x15 x15+5 x15+5 - I kept it light (135) but banged out some solid reps and got a great pump
Lying Leg Curl - x20 x15 x15 x12 x12
Hack Squat - x20 x20 x15 x18 x18 x18 - Last three sets heavy and short to burn the quads
Seated Leg Curls - x20 x15 x15 x12
* Superset with Hip Abduction x20 x15 x15 x12

Finished with (13) 20/40 HIIT on the elliptical. I was truly beat by the 8th and 9th but pushed on. My heart rate is getting harder to keep high; my CV conditioning is starting to kick in. Came home to some tilapia, asparagus and green beans - feeling good and on to tomorrow. Going to be a tough week pushing 5 straight days. Go!

Paul_2_Oh

12-28-2010, 03:19 PM

Tuesday, 28 Dec 2010

Really solid and productive day.

Nutrition

I dropped my carbs about 10 grams to see how the week goes.

215/220/60

Training - Calves/Delts/Traps/Abs

Warmed up in the sauna ~ 10 minutes
Toe Raises x20 x20 x20 x20 x20
*Superset with BW Calf Raise/Hold x20 x20 x20 x20
45-degree calf raise x20 x12 x10 x8 x8
*Superset with Calf contraction hold x30s x30s x30s x30s x30s
BB Shrug x20 x15 x15 x12 x8+2
Seated DB Shrug x12 x12 x10 x10 x8 (30s contraction hold after each set)
DB Shoulder Press (went heavy) x10 x8 x6 x5 x5+1
Upright Row x20 x12 x10 x10
Iso Shoulder Press Machine x10 x10 x8 x8
*Superset with Bent-over lateral raise x10 x10 x10 x10

Hanging Knee Raise - Contractions 5x5s 5x5s 5x5s
Crunch Machine x20 x20 x20 x20 x20
Swiss Ball crunch x20 x15

I am really starting to get some deltoid separation. I finished up with 20 minutes in the steam room/saunas. Overall really solid and busy workout. Arms and long cardio tomorrow.

Paul_2_Oh

12-29-2010, 03:04 PM

Wednesday, 29 Dec 2010

Good lord my legs are SORE! I guess they didn't like the thrashing from Monday because I had to stretch and warm up for over 10 minutes just to get mobile enough for my cardio session.

Nutrition

218/228/58

Training - Forearms/Upper Arms/LISS Cardio

Warmup and stretches
BB Wrist Curl x20 x20 x10 x10
Wrist Twist Reverse and Foregrip x30 x25 x25 x25 x20
Close Grip Bench x20 x8 x6 x6
*Superset with bench dips x15 x15 x15 x15
Skull Crushers x12 x10 x8
DB Kickback x12 x12 x10
*Superset with reverse cable pushdown x20 x16 x10 x10
Alternating DB Curl x12 x7 x6 x5
*Superset with Decline DB Curls x10 x10 x10 x10
EZ Bar Curls x20 x10 x10

I crashed through the arm workout in about 35 minutes, then on to cardio -
30 minutes Incline Treadmill
25 minutes Stairmaster
Avg HR ~ 137

On to tomorrow. Back and Intervals. With my legs this sore, deads will be fun...

Paul_2_Oh

12-30-2010, 04:03 PM

Thursday, 30 Dec 2010

Had a BRUTAL workout - I was exhausted by the end.

Nutrition

215/220/60

Training - Back & HIIT

First real working sets of Deads in a few months. I was able to crank out 4 fairly easy and strict sets of 12 reps with 225lbs

10min warmup
Pullups x10 x10 x10 x10 x10
Deadlifts x20 x12 x12 x12 x12
BB Bent-Over Row x12 x10 x8 x8
Low Cable Row x12 x10 x10 x8
Iso Row x15 x15 x12
DB Row x15 x12 x12 x10

Finished with (14) 20/40s HIIT on the intervals on the elliptical level 13. Stretched out my sore legs and back. Sweaty, sore, tired. Weigh-ins tomorrow, plus a Chest/Abs workout in the morning. I'll be ready for a day off on Saturday.

Paul_2_Oh

01-03-2011, 03:09 PM

Monday, 3 Jan 2011

Weigh-in Last week: 175.6

Happy New Year! I had to take a two-day hiatus because my local gyms were closed. Oh well, I destroyed delts today to make up for it. Plus, since my back is about 90% now, I can throw in dedicated leg sessions again so I decided to split my leg work between two days. Here's my new split until I have to add some cardio.

Day 1 - Shoulders/Traps/Abs/HIIT
Day 2 - Quads/Calves/20 min cycle after
Day 3 - Arms/LISS cardio
Day 4 - Back/Calves
Day 5 - Chest/Hamstrings/HIIT
Day 6 - Off (or Arms/Calves if needed)
Day 7 - Repeat

Nutrition

215/220/56

Training - Shoulders/Traps/Abs/HIIT

15 min warmup
Military Press x12 x8 x6 x5 x4 x12
BB Shrug x20 x15 x12 x10 x10+5 x10+5
Upright Row x15 x15 x12 x10
*Superset with overhead press x12 x10 x8 x8
Cable Shrug x25 x20 x20 x16 x15
Lateral Raise x12 x10 x8 x8 x15
*Superset with 45lb plate front raise x15 x15 x15 x15
Hanging Leg Raise x20 x20 x20
Machine Ab Crunch x20 x20 x20 x20
Trunk Twist x30 x30 each side

Finished with (12) 20/40 HIIT on elliptical, raised level to 14. Hard, but solid session. 20 minutes total, max HR 185.

Paul_2_Oh

01-04-2011, 02:12 PM

Tuesday, 4 Jan 2011

Had a real good day today. Hammered quads & calves, and nutrition was on point. Feeling really tight, physique-wise.

Nutrition

215/225/57

Training - Quads/Calves/Mild Cardio + Steam/Sauna

I was able to crank out 185 squats with little trouble. Two sets of 12, two sets of 10. I'm still a 'little' tight from deads last week, plus I took a fall skating over the weekend but not a huge deal. Plus, I was able to do ~75% depth leg press for light reps. First in two months.

10 min warmup
45-degree Calf Raise 150x20 200x12 200x12 290x12 340x8+2 340x6+1
Seated Calf Raise 60x20 85x20 85x28 (failure set) 85x24 (failure set)
Squats 85x30 135x20 185x12 185x12 185x10 185x10
Leg Extensions - Burn Set x15 x15 x15 x15 x15 x15 (30 sec between)
BB Lunges x12 x12 x12 (each leg)
Leg Press 200x50 200x30 200x30 200x35
Single Leg Press x12 x12 x12 x12 (each leg, no rest on swap)

Finished with 15 mins on the bike, stretching, then 20 minutes in the steam room & sauna. I was drenched when I got done, obviously. On to Arms and 50 minute LISS tomorrow.

Paul_2_Oh

01-05-2011, 03:46 PM

Wednesday, 5 Jan 2011

Good day. Pretty busy.

Nutrition

Solid as usual.

215/227/62

Training - Arms/LISS

Wrist Curl x30 x20 x15 x15
Heavy Holds x30s x30s x30s
*Superset Grippers x50 x50 x50
Tricep Pushdown x20 x12 x8 x8
Overhead Tricep Ext x12 x10 x10 x10
Close Grip Bench x12 x10
Reverse Tricep Pushdown x12e x12e x12e
BB Bicep Curl x12 x10 x10 x10
Alt. DB Curl x12 x8 x6
*Superset w/ Hammer Curls x12 x12 x12
Cable High Curl x15 x12 x12

Blasted through the workout, kept it intense and heavy.
I did my usual splits among the cardio machines. Good sweat, as usual. I'm always a healthy sweater.

20mins Incline Treadmill @ 4mph, 8 incline
10mins Bike
15mins Elliptical

Hitting chest/hamstrings tomorrow, along with HIIT. Get it done! :cool:

Paul_2_Oh

01-06-2011, 02:54 PM

Thursday, 6 Jan 2011

Rough day. I was really tired through most of the day. This week has been a lot more taxing than the few prior, but not anything I can't handle.

Nutrition

210/230/65

Training - Chest/Hamstrings/HIIT

I wish I could have done lying ham curls, but a common problem: My quads were so sore I couldn't even lie on the machine. WTFman.

Seated Hamstring Curl x20 x12 x8 x8 x6+4
DB Stiff Leg Deadlift x15 x15 x12 x10
Cable Ham Curl x15 x12 x12 x10
Incline Smith Press (Heavy) x12 x10 x8 x6+2 x5+1
DB Flat Press x10 x7 x6 x5
Flat Machine Press x15 x12 x8negs x8negs
High Cable Fly x12 x12 x12 x10

Finished with some contraction sets with 30lbs, stretching out my chest and such. Then did (12) 20s/40s HIIT on the elliptical at level 14. 19 mins total. Stretched my legs hard, then came home really tired. Weigh-in tomorrow. Hoping for good news since I'm so damned tired today.

Blazed

01-06-2011, 05:24 PM

Totally in for this man, congrats on the weight loss so far. Been in your boat and understand how much work its been. Stay strong and if you need any support stop by our log.

Paul_2_Oh

01-07-2011, 04:43 PM

Totally in for this man, congrats on the weight loss so far. Been in your boat and understand how much work its been. Stay strong and if you need any support stop by our log.

I very much appreciate it! I'll do that. Today has been one of those days for sure.

Paul_2_Oh

01-07-2011, 04:44 PM

Friday, 7 Jan 2011

Short post today - I am beat.

Morning weigh-in: 173.2 down from 175.6 last week. Maybe lightweight division isn't totally out of the question. Smashed back today, much like last week in terms of poundages and exercises. Off-day tomorrow, and I need it. I am SERIOUSLY craving food right now. I am so thrown off by morning workouts - but this is where it counts. Staying on track. See you Sunday!

Paul_2_Oh

01-09-2011, 01:35 PM

Sunday, 9 Jan 2011

Yesterday was tough; off-days are the worst when I'm on break. I crave food so bad, but I stuck with it. Today was a real good shoulder complex workout with some abs and tough HIIT. Some pictures posted at the end, now under 12 weeks out.

Nutrition

215/225/57

Training - Deltoids/Traps/Abs/HIIT

Swiss Ball Crunch x130
Raised Feet Crunch 10x12
Hanging Knee Raise - Front/Side-to-Side x10e x10e x10e x10e
Side Crunch x15e x15e x15e
Push Press x15 x10 x7 x5
DB Shrug x12 x8 x8 x8
Smith Upright Row x12 x10 x9
Smith BB Single-Arm Shrug x15e x15e x10e x9e
Machine Shoulder Press x12 x10 x7 x7
Lateral Raise x12 x12 x10 x9 (Static Holds x30s x23s x17s + pulse reps to exhaustion)

HIIT: (14) 20s/40s Intervals on the nordic elliptical. Tough on the last few but felt great!

My first refeed tomorrow for my quad/calves day - 185p/300c/<15f

Paul_2_Oh

01-09-2011, 01:48 PM

Pics as mentioned:

Torso 12 Weeks Out - No, that's not a brow ring.

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/01/09/12966102/gallerypic/1EEgojojo6GZLR8GBdJGbQ0xRGnAd61039.jpeg

Some back detail coming in -

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/01/09/12966102/gallerypic/1FUsrpO4jFI3CQYPR7Rzg90S5Evg165.jpeg

Bnizzle163

01-09-2011, 01:55 PM

Big changes from 14 to 12 weeks out. Good job man!

Blazed

01-09-2011, 04:37 PM

Very nice changes indeed!

Paul_2_Oh

01-10-2011, 08:53 AM

Big changes from 14 to 12 weeks out. Good job man!

Very nice changes indeed!

Thanks guys.

Update - I am doing my college show on 1 April, and now instead of 9 April, I am doing the Binghampton IFPA Pro qualifier show on April 16th. This gives me two weeks from my first show to work out some kinks and come in completely peeled. Being a PQ, this show will be much tougher, but I plan to bring the gloves for a good fight.

Paul_2_Oh

01-10-2011, 02:21 PM

Monday, 10 Jan 2011

A real busy day, plus my first scheduled refeed of this contest prep. I plan on one per week, every 6 days or so, on my quad day.

Nutrition

190/300/14

Training - Quads/Calves

10 mins on the bike, then 2 warmup sets on the leg extension
Box Squats (Around parallel) - 135x20 185x15 225x12 225x12 245x7 245x6 (Back felt fine!)
Free Squats 135x20 135x20 135x20
DB Walking Lunges 50sx20 50sx20 50sx22
Hack Squats x15 x12 x10+10partial x10+8p x8+14p
Leg Extension x15 x15 x12+12p x10+14p
Leg Press Calf Raise x30 x30 x20 x24
*Superset with light negative Leg Press to finish the quads
Seated Calf Raise x14 x12 x12 x10 x10
Standing Toe Raise x20 x20 x20 x20

Finished up with 15 mins on the stairmaster and a good amount of stretching. I had a ton of energy today from the refeeding, but man does it make me hungry not having much fat. Damn! Arms and LISS tomorrow.

Blazed

01-10-2011, 07:29 PM

Awesome stuff dude. I am sure you will do very well at the Bing show.

I might be attending that one.

Paul_2_Oh

01-11-2011, 01:55 PM

Awesome stuff dude. I am sure you will do very well at the Bing show.

I might be attending that one.

Right on. Keep me in the loop if you do decide to attend. As in competing?

Paul_2_Oh

01-11-2011, 02:05 PM

Tuesday, 11 Jan 2011

I woke up dry and really energized after the mild refeed yesterday. Kudos to my delt workout on Sunday - I am rarely sore in the delts but holy hell... My quads are sore like usual, I think I'll be a trainwreck by Friday.

Nutrition

215/230/57

Training - Arms + LISS

Warmup with pullups and pushups, 3 sets of 15 each
Close Grip Bench Press x15 x12 x8 x6
Dips x15 x15 x12 x12
Tricep Rope Pushdown x15 x15 x12 x10+10drop
Single Arm Reverse Pushdown x12 x10 x10 x10
Straight Bar Cable Curl x15 x12 x12 x10
Hammer Curl x8 x8 x6 (Heavy)
Concentration Curl x15 x15 x10 x10
Alt. DB Curl x8 x6 x6
*Superset with grippers x100 x100
Forearm Heavy Holds + Twist x12 x12 x15 x14

I had a phenomenal pump and a lot of energy for this workout. Felt great.

LISS - 25mins of treadmill 4mph @ 8 incline
20mins of Nordic Elliptical, then stretched, came home and chowed down.

Back and Abs tomorrow. Bring it on!

Paul_2_Oh

01-12-2011, 01:32 PM

Wednesday, 12 Jan 2011

I had a ton of strength today for my back workout - but my god am I sore all over. I really need a day off after tomorrow. I did a really rough posing video; if curious just send me a message and I'll link it.

Nutrition

215/230/60

Training - Back/Abs

10min warmup on elliptical
Pullups x10 x10 x10 x10 x10
DB Single Arm Row (Felt very strong) 90x15 100x15 110x15 120x12 130x9
Close Grip Seated Row x12 x10 x8
Wide Grip Seated Row x15 x12 x10+8drop
Seated Iso Row x12 x10 x10
Reverse Grip Pulldowns - Concentric sets x10 x10 x10
Back Extensions x20 x15 x10 x10 x10

Finished with crunches, ab machine crunches and hanging knee raises. I need some rest - tomorrow's chest/hamstring workout is going to be interesting.

Blazed

01-12-2011, 03:14 PM

Right on. Keep me in the loop if you do decide to attend. As in competing?

IDK bout that lol! I JUST started dieting 11 days ago >..<

I was looking at late june show and possibly some fall ones.

Paul_2_Oh

01-13-2011, 03:45 PM

Thursday, 13 Jan 2011

Weigh-in tomorrow, along with a day off. I had a solid workout today with my hams & chest. Empty gym, focused mind. It was a good day.

Nutrition

215/228/55

Training - Hamstrings & Chest

10min warmup
BB Stiff Leg Deads (moderately heavy) x12 x10 x8 x8
DB Stiff Leg Deads (with 80s - these feel better than bars) x15 x15 x12 x12
* Superset with Cable Hamstring Curls x15 x10 x10 x10
Lying Leg Curls until failure, 3 times.
Incline Smith Press x12 x10 x5+2 x5+2
Flat DB Press x8 x8 x6 x7
Machine Chest Press x16 x12 x10 x8 x6
Incline Chest Fly x12 x12 x12, contraction holds after each set

HIIT: (12) 20/40s intervals on the elliptical. Good sweat, we'll see how weigh-ins go tomorrow.

Paul_2_Oh

01-14-2011, 01:46 PM

Friday, 14 Jan 2011

Morning Weigh-in: 172.2

Nothing much to report; a day off from the gym and some needed rest. I feel really bloated and swollen; I'm sure my body is just tired from the training and stress, or maybe I ate a lot of salt yesterday, which is possible. Anyway, I'll report back tomorrow.

Paul_2_Oh

01-15-2011, 03:18 PM

Saturday, 15 Jan 2011

11 weeks out from the first show. Trained delts/traps today and did some sauna and steam room after - it felt real good.

Nutrition

210/220/57

Training - Delts/Traps/Abs

10min warmup
BB Shrugs (Good and heavy) x20 x12 x8 x8 x8+8+12 drop
Incline Shrugs x12 x12 x10 x9
Upright Rows x15 x12 x10 x10
Scott Press (felt really good; first time doing this) x12 x10 x10 x8
Rear Delt Cable Row x15 x10 x10 x10
External Cable Rotation x12e x12e
Lateral Raises giant set, declining 35>30>25>15 to exhaustion each set

Finished up in the sauna and steam room, came home, crammed in my food and resting for quads/calves and my refeed tomorrow. See you then!

Paul_2_Oh

01-16-2011, 02:41 PM

16 Jan 2011

Refeed day, and as usual, I blitzed the crap out of my quads & calves with the extra energy. I took some quick leg pics; they're at the bottom of the post. A little blurry, but they'll do.

Nutrition - Upped the carbs from the last refeed.

185/400/14

Training - Quads/Calves/HIIT

I was able to do some moderate squatting (my hamstrings are still sore from Thursday), and I was able to do some good leg press sets for the first time in months. I'll be going much heavier in the future.

10min warmup
BB Parallel Squats 135x20 185x20 225x10 225x8+12partial 225x8+10partial 225x6+10partial 135x15
Leg Press 200x30 290x25 400x15 400x15+12partial 400x13+10partial
Leg Press Calf Press 200x40 200x30 200x25 200x22 (30sec between)
Walking Lunges 115x20 115x18 115x16 115x19
Leg Extension (Heavy) x15 x12 x8 x7+2
Seated Calf Raise x30 x25 x22 x20 x18 x16 x15 (15sec between - BURN!)
Single Leg Extension x15e x12e x10e x11e

HIIT: (14) 20s/40s Intervals on the elliptical, level 13. Talk about sweat!

Pics: A little blurry, but just some quad/hamstring/calf pics. The pic is hard to see it, but my hams are really starting to come in.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/01/16/12966102/gallerypic/156jXciTyZjJmo8kUa0VAG2D8WyUrs0141.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/01/16/12966102/gallerypic/1dOkHHootx6KflEaX2igzDGyT6Jb1386.jpeg

Paul_2_Oh

01-19-2011, 04:36 PM

Wednesday, 19 Jan 2011

Moved back to campus, thus I missed the last two days of updates. I trained arms and did 45min of LISS on Monday, yesterday was a day off to move back to Uni.

Nutrition

215/230/54

Training - Back/Abs

This went pretty well. I worked up to sets of deads with 275 for easy sets of 8. I'm still gauging the soreness and tenderness of my back after the workout to really up the weight more. I was also heavy rowing towards the end of my workout, which was a real good sign.

10min rowing machine warmup
Pullups x10 x10 x10 x10
Deadlifts 135x15 185x15 225x12 225x12 275x8 275x10 275x9 225x10
BB Bent-Over Row 135x15 185x10 185x10 185x10
DB Bent-Over Row 90x15 90x15 120x8 120x8 120x7
Reverse Grip Chin x10 x10
DB Incline Low Row x12 x12 x10
Wide Grip Lat Pulldown (decline sets, x10 each set, dropping one plate 5 times) x2
Finished with crunch machine, trunk twists and swiss ball crunches, then 10min on the stairmaster and some solid stretching.

The next 3 days will be tough. Chest/Hams/HIIT tomorrow, then Shoulders/Traps/Abs Friday and refeeding for Quads/Calf blitz on Saturday. Bring it!

Paul_2_Oh

01-20-2011, 04:17 PM

Thursday, 20 Jan 2011

Pretty good day. Looking forward to weigh-ins tomorrow.

Nutrition

210/228/52

Training - Chest/Hamstrings/HIIT

10min warmup
DB Flat Bench 65x15 75x12 90x10 100x9 100x8+75x10drop
Incline DB Press 55x15 75x8 75x7
Incline DB Fly 45x15 45x14
Cable Fly x15 x15
Iso Machine Press x15each x15each + pushups
Hamstring Curls x15 x15 x12
DB Stiff Leg Deadlift 65x15 90x12 90x12 90x10
Kneeling Hamstring Curl x12+6 x15+10 x6+8 x6+8+8 drop

HIIT: (14) 20s/40s intervals on the nordic elliptical. 22mins total, total calories on the machine = 354.

Paul_2_Oh

01-21-2011, 05:36 PM

Friday, 21 2011

Today was starting out great, but right about 1pm or so I hit a massive wall. My energy levels dipped, I had almost no drive to go to train today, but I started out with some taxing clean and presses, and that woke me up. I mustered all my energy to get my training done, but beyond that, there wasn't much there today. Tomorrow is refeed - hopefully that will help.

Nutrition

210/230/55

Training - Shoulders/Traps/Abs

10min warmup
Clean and Press x15 x10 x8 x8 x7+2
DB Shoulder Press x10 x8 x7 x8
BB Shrug x15 x12 x10 x10 x10
Scott Press x8 x8 x6
Seated Shrug x12 x10 x10 x10
Upright Row x12 x10 x10 x10
Lateral Raise 2 sets of as much as I could do w/ 25lbs

Crunch machine, trunk twist machine and lateral knee raises for lots of reps. Didn't bother counting.

Quads/Calves/Posing and refeed tomorrow. Also supposed to be in the single digits as a high, I'm super stoked to be even colder than usual... See you tomorrow.

Paul_2_Oh

01-22-2011, 04:53 PM

Saturday, 22 Jan 2011

Refeed today, plus I blitzed quads/calves and did around 30mins of posing.

Yesterday's weigh-in 171.0, -1.2lbs from last week.

Nutrition

185/400/17

Training - Quads/Calves

10min bike warmup
Leg Press x20 x12 x8 x8 x8
Squat x15 x12 x8 x8
Walking BB Lunges x20 x20 x20 x18
Alternating Smith Lunge - First time doing these and they work REAL well x20 x20 x20 x16
Hack Squat x10 x10 x10
*Superset with Calf Raises x30 x30 x30
Leg Extension x10 x8 x8 x7+8+13 drop
*Superset with Calf Press x40 x20 x20 x20 x20 x20

Cooled down on the bike and did some posing. Everything is looking on point for <9 weeks out.

Paul_2_Oh

01-23-2011, 04:26 PM

Sunday, 23 Jan 2011

Nutrition

215/230/55

Training - Arms/Abs/HIIT

I had a RIDICULOUS pump today, thanks indeed to the refeed yesterday. I had some really strong vascularity today too.

5min warmup
Tricep Press Machine x20 x12 x12 x12 x12
Skull Crushers x10 x10 x10 x10
Tricep Pushdown x8 x10 x7+3
Reverse Tricep Pulldown x10e x10e x10e
Alt DB Curl x10 x10 x10 x8 (STRONG veins)
Hammer Curl x10 x8 x8 x6
Preacher Curl x20 x12 x10 x10
*Superset with concentration curls x6 x6 x6

HIIT: (13) 20s/40s intervals on elliptical. 21min total. 333 calories per machine.

Paul_2_Oh

01-26-2011, 03:54 PM

Wednesday, 26 Jan 2011

I got caliper and impedance tested today for my bodyfat - both averaged out to ~7.5%. For 8.5 and 10.5 weeks out, that's not too shabby. I've been training just fine and hitting my cardio, but I feel so blah-ish lately, and to be honest, I expected it. My weight is staying the same or increasing slightly; most likely due to the return to college food. 1/2 of my calories come from the dining hall, and I should be able to work with that ratio for as long as I can.

Nutrition

210/220/50

Training - Shoulders/Traps/Forearms

10min warmup with cardio, pullups and pushups
Shoulder Press x10 x9 x8 x8
BB Shrug x15 x12 x8 x8+10+25 drop
BB Upright Row x15 x15 x10 x8+10+9 drop
Reverse Shrug x15 x12 x10 x10
Rear Delt Fly x10 x10 x10
Incline DB Shrug x12 x12 x10+10 drop
Scott Press x15 x15 x15 x15
*Superset with Lateral Raise x15 x15 x12 x13
(^ my new favorite finish to my shoulder workouts. GREAT pump and Scott presses really help my rotator stability)
BB Wrist Curl x15 x15 x15 x10 x10
*Superset with Grippers x500
Heavy Holds w/ 100 x30s x30s x24s

Finished with a mini-HIIT session just because I had more energy today. I started taking 1/2 a scoop more of my preworkout (versus just one scoop for the last 2 months) and I am flying. Feels good. Chest/Tricep/HIIT tomorrow. Bring it!

Paul_2_Oh

01-27-2011, 03:30 PM

Thursday, 27 January 2011

I absolutely SMASHED my chest today, and then had a really tough and productive interval session. I am loving 1.5 scoops of SPMax.

Nutrition

210/218/50

Training - Chest/Triceps/Abs/HIIT

Pullups and Pushups warmup x50 each, x10(5)
Decline Heavy Bench x15 x10 x6+2 x6+1
Dips x15 x15
Flat DB Press x10 x10 x8 x9
Incline BB Press x10 x8 x5+2
Flat DB Fly x15 x15 x15 x13 - great pump
Reverse Tricep Pulldown x15 x15 x15 x15
*Superset with weighted oblique raise
Close-Grip Chest Press Machine x8 x8 x8 x6
*Superset with swiss ball crunch x100
Diamond Pushup x10 x10 x10 x10
*Superset with Crunch Machine x20 x20 x20 x20 x20

Finished with (15) 20/40s HIIT on the elliptical, resistance lvl 14. Max HR was around 180. Stretched, came home, chowed down and getting ready for the refeed tomorrow. Weigh-in in the morning as well. Rock on!

Paul_2_Oh

01-28-2011, 03:56 PM

Friday, 28 Jan 2011

Morning weigh-in: 171.2. Kind of an odd week, food wise. We'll see how tomorrow's weight goes and I'll average the two.

Refeed today - I still have a few kinks to work out in keeping my blood sugar steady with my carb sources, but overall the day went well. I decided to combine my hamstrings and quads again. I had them split, but I am not recovering fast enough and the soreness of the opposing muscle group became too much of a distraction and/or painful for me to work with on certain exercises.

Nutrition

190/400/17

Training - Quads/Glutes/Hamstrings

I absolutely DESTROYED my legs today. I had such an intense workout, I was pouring with sweat by the end and I had a lot of energy. I still don't get great pumps during my leg workouts; although they are the day of my refeed, I get more pump the day after. The day of I have a lot of energy.

5min jog warmup
BB Squats x15 x12 x8 x6 x6+10drop
BB Stiff-Leg Deadlift x10 x10 x8 x7
Horse-Collar Squat x10 x8 x8 x8
DB Stiff-Leg Deadlift x10 x6 x6
Smith Alternating Lunges x20 x20 x18 x16
Front Squat x10 x8 x8
Hamstring Curl x200 reps, alternating weights and single/two-leg
Leg Extension x100 reps, alternating weights and single/two-leg

Finished with 15-minutes on the spinner to cool down, then stretched the living hell out of my legs. Back/Calves tomorrow. ;)

Paul_2_Oh

01-29-2011, 07:22 AM

8 Weeks Out. I'll be posting more later, but I took my pics for this point in prep. Here's a few.

*Excuse the front wash-out lighting. No flattering top-lighting available here at school.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/01/29/12966102/gallerypic/16mP21bmvI7zrVfQA7n8tuAyEctdIB1544.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/01/29/12966102/gallerypic/1seEHgBsq6VV73UvlZggzse8eYlgu519.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/01/29/12966102/gallerypic/1rxLRNC8caPKVGCCMcVLmpoCfSHLLK1786.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/01/29/12966102/gallerypic/17ddInSWA6gJxsJUlXWsQlno64vNI1872.jpeg

Paul_2_Oh

01-29-2011, 04:53 PM

Sunday, 29 Jan 2011

Morning weigh-in, post refeed: 170.0. I woke up dry as ever, evidenced by the pics I took this morning above.

Nutrition

210/222/52

Training - Back/Calves

Good, strong workout. I always have a real great pump the day after a refeed.

10min warmup
Rack Pulls x15 x10 x6 x6 x5+2+10drop
Pullups x50
Reverse Grip Bent-Over Row x15 x15 x12 x8 x8 (up to 225)
Cable Low-Row x15 x12 x8+10 x8+10drops
Lat Pulldown x15 x12 x10 x8+10 x8+10drops
Standing Calf Raise x30 x30 x25 x20 x20
*Superset with Low Lat Swing-Row x12e x12e x12e x10e
Leg Press Calf Raise x400 total - blown up

10min cooldown, some stretches and then home. Arms/Abs/HIIT scheduled for tomorrow.

FB#35

01-30-2011, 08:48 AM

Yo man those quads have some amazing separation. Good job man! And I'm glad to see that your back isn't messing up your workouts anymore.

Good luck with the next 8 weeks man.

Blazed

01-30-2011, 09:05 AM

From one Paul to another........SICK quads and your conditioning is looking fantastic for 8 weeks out!

Paul_2_Oh

01-30-2011, 04:19 PM

Yo man those quads have some amazing separation. Good job man! And I'm glad to see that your back isn't messing up your workouts anymore.

Good luck with the next 8 weeks man.

Thank you very much. You were right on the money with the back recovery - I was heavy squatting 7 weeks after the injury.

From one Paul to another........SICK quads and your conditioning is looking fantastic for 8 weeks out!

Thanks Paul! I appreciate your support and look forward to your progress as well!

Paul_2_Oh

01-30-2011, 04:32 PM

Sunday, 30 Jan 2011

Nutrition

210/220/55

Training - Abs/Arms/HIIT

I had a really solid workout today. It felt awesome! Exhausting HIIT too.

Situps x200
V-Crunches x20 x20 x20 x20 x20
Trunk Twist x100
Pullup/Dip superset warmup 5x5each 5 times
Wrist Curl x100 *superset with grippers x300
Reverse Grip Tricep Pulldown x10 x10 x10 x8negatives
Dips x40
Close-Grip Bench x15 x10 x10 x6+3 x6+10drop
Overhead DB Extension x10 x10 x10 *Superset with double DB kickback x15 x15 x15
Alt DB Curl x12 x10 x10 x8
Hammer Curl x10 x7 x8 x8
Standing High Cable Curl x12 x10 x8negatives
*Superset with more hammer curls x10 x10 x10

HIIT: (15) 20/40s intervals on the elliptical, level 15, 357 calories burned, 25 mins total.

I'm taking tomorrow off from training, just doing my LISS session. My body is a wreck - feels good man. See you Tuesday!

Bnizzle163

01-30-2011, 04:59 PM

Looking real good for 8 weeks out. I'm very impressed with your level of leanness in your quads.

Keep putting in that work!

Paul_2_Oh

02-01-2011, 05:35 PM

Looking real good for 8 weeks out. I'm very impressed with your level of leanness in your quads.

Keep putting in that work!

Thank you, my man. Keep rockin that prep!

Paul_2_Oh

02-01-2011, 05:36 PM

Tuesday, 1 February 2011

I trained early today and it was okay. Not my usual intensity, but i did some solid volume work and got a good pump. I am definitely feeling a little depleted, and after my back training and HIIT tomorrow I will be more than ready for my refeed scheduled for Thursday.

Nutrition

215/224/55

Training - Delts, traps, abs

BB shrugs x20 x20 x20 x20
Smith Military Press x12 x10 x8 x8+8 negative drop
Reverse BB shrug x12 x10 x10 x9
BB upright row x15 x15 x12 x10
Heavy DB lateral raise x12 x10 x8 x7
Scott Press x15 x15 x15 x15
* superset with front plate raise x10 x10

Finished up with some crunches and a few sets on ab machines. After doing my LISS session late yesterday and this workout early today, i was a wreck by the time I was done. With the weather, school is closed tomorrow, but hopefully the gym will be open. Getting some rest tonight!

tsajdak

02-01-2011, 06:02 PM

Paul_2_Oh

02-02-2011, 02:47 PM

Wednesday, 2 February 2011

School classes were canceled today, which gave me an opportunity to catch up and also really dial in a solid back workout. Felt strong, but I'll need the refeed tomorrow.

Nutrition

210/230/56

Training - Back/Posing/HIIT

10min warmup
Pullups x10 x10 x10 x10 x10
Rack Pulls x20 x10 x8 x5+2 x5+2 (405) x15 x20
DB Row x12 x10 x8 x8 x9 (last three with 120lb DB)
Lat Pulldown x15 x10 x8 x10 x9 (190)
Cable Low Row x15 x15 x15
Reverse Grip Pulldown x15+5neg x10+3neg x10+3neg

Ran through mandatory poses for 20mins, then hit my (15) 20/40s HIIT, for a total of 25 mins on the machine. I am good and tired, so on to the carbs and leg day tomorrow baby!

Paul_2_Oh

02-03-2011, 03:51 PM

Thursday, 2 Feb 2011

Refeed and legs today. I swapped around my carb sources from last week. I love sweet potatoes and oats, but with the volume I eat on refeeds, I tend to get quite distended and uncomfortable with all the fiber. Today was primarily white rice (usually brown, but dining hall had white), oat bran cereal (plain cheerios) and rice cakes. I felt better, but it's still a lot of food.

Nutrition

180/400/20

Training - Leg day!

Calisthenic warmup
Calf Press x300 volume start/stop set
Reverse calf raise x25 x25 x25
Power Squat x15 x8 x8 x10+8 partial x8+10 partial
BB Squat 135x20 x20 x15
Glute Hamstring raise x15 x15 x12
Hack Squat x20 x12+10partial x12+10p x12+4neg x20 heavy partial x12hp x10hp
Hamstring Curl x12 x10 x8+10p x4+5p
*Superset with light BB Stiff Leg Dead x10 x10 x10
Alternating Smith Lunge with 185lbs x16 x16 x14 x12 x12
Leg extension (Giant set - Increase weight 1 stack each to 5, then back down) x10 x10 x8 x6 x6 x8 - x30 x30 (blowout sets)

I realize this may look like a lot of volume, but I was done within 70 minutes. I love leg day, and during a refeed, I absolutely beat the piss out of myself with not much remorse. I love the sweat and not having to fight people for equipment. ;)

Paul_2_Oh

02-04-2011, 02:56 PM

Friday, 4 Feb 2011

Morning weigh-in: 168.9. Down 1.1 from last week.

Quick update today. I am severely lethargic and completely pulled the day through on adrenaline and caffeine. I hit a really comprehensive arm workout, but unspectacular besides that for the whole day. I am going to need Sunday off for my CNS to catch up. Chest/Calves/HIIT tomorrow. See you then.

Paul_2_Oh

02-05-2011, 04:44 PM

Quick update - Less than 7 weeks out!

Much needed recovery day tomorrow. Catch up on some work, rest my CNS a little and get my mojo back. This week has beat me down good. I smashed chest/calves today and finished with my standard HIIT session. All went well. Drop sets, high volume, blown up. See you Monday.

Paul_2_Oh

02-07-2011, 05:00 PM

Monday, 7 Feb 2011

I am getting sick. I felt it yesterday on my day off, and I've been pounding immune boosters all day trying to keep it at bay. I still trained back today and had solid strength and endurance, but I deferred my HIIT session to tomorrow just in case.

Nutrition

210/220/52

Training - Back

10min warmup/stretch
Deadlifts 135x20 135x20 225x15 225x12 285x10 285x10 285x8+225x8+135x14 dropset (kept it light but still taxing)
Chinups x10 x10 x10 x10 x8
T-Bar Row x15 x12 x12 x12+x10 (all sets used slightly lighter weight and held 1s at the top)
DB Rows 100x15 100x12 100x12+80x10drop
Good Mornings x15 x12 x12 (first in a while, felt good)
Bent-Over BB Rows 135x20 185x15 185x12 185x12+135x15drop
Lat Pulldown x15 x12 x12 x10 x100(behind the neck, super light just to stretch out)

I did a mini-HIIT session (only 5 intervals, 15min total) just to clear some more crap out of my lungs. I was hacking a good deal in the beginning but not so bad once the workout was closing. Still happy with the work I put in, so far from a wasted day. Shoulders/Traps/HIIT tomorrow. We'll see how it goes. Now downing some Airborne and getting rest.

Paul_2_Oh

02-10-2011, 11:32 AM

Quick update - Sorry for not posting the last few days. I've been hammering out my training and diet per usual, but by the time I usually update this log at night I am into some NyQuil and well on my way out to deal with this cold. I trained delts/traps/HIIT on Tuesday and did a refeed yesterday for my leg workout; I am going to be training legs every three days now. Heavy on my refeed (every 6 days) and volume three days later. This should bring my leg conditioning in to match my upper body at this point. My weight is steady around 169, but I just did a long cardio session this morning and heading to do arms/calves/core in a few hours. We'll see what the morning brings.

Oh... and 6 weeks out from tomorrow. For the first time in 14 weeks I'm having a small cheat 'hour' Saturday before my volume leg training. I plan on a grass-fed organic cheeseburger from a local cafe, along with some regular eggs and maybe some whole grain toast. I haven't ate much of any breads throughout prep so I might be a little 'gassy' during that leg session. Oh baby!

Paul_2_Oh

02-11-2011, 03:05 PM

Friday, 11 Feb 2011

Easily one of the worst days I've had through this prep. I felt lethargic all day, my weigh-in has me stalled for the first time in 10 weeks so my cals will need to drop, and I had the worst workout of my prep thus far. I feel flat, fatigued and disinterested in everything. Sucks.

Morning weigh-in: 169.4. 169.0 last week. I'll work on new macro numbers tomorrow, but today I hit 210/210/55. Also, my one cheat meal of prep is tomorrow for my pre-workout. Then I train volume legs. If I don't puke I'll be surprised. I'll also be taking some 6 week-out pictures.

Here's one from before my workout - just the legs.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/11/12966102/gallerypic/1x0jgHWFYZRnEKyoTTEvBROxJL1487.jpeg

See you tomorrow.

Paul_2_Oh

02-12-2011, 06:50 AM

Saturday, 12 Feb 2011

Cheat day!! er... I get one hour. It's going to be real good food - not downing snack cakes and ****. I miss pizza and red meat! Anyway, just here to post pictures for my 7/9 week out progress.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/12/12966102/gallerypic/1Sb8r9J8zwRUARj3oewqem0JdSj5i0135.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/12/12966102/gallerypic/1ORPhcgK1DlZ14keDrhjBUiXI1VhjW1755.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/12/12966102/gallerypic/1alqK8nkC6o02YKyHqZz8azBsxib6E922.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/12/12966102/gallerypic/1QOUC08tFHH7T8151vjG02uqkpuf0B743.jpeg

Paul_2_Oh

02-12-2011, 03:07 PM

Well, after 14 weeks of dieting, being slightly ahead of schedule, and having another 7 weeks to go until the shows start, I got my first and only free meal of my prep. I hit up two places next to each other, so it wasn't exactly one meal. Sue me. This was the best hour of this prep.

First up, Sal's Pizzeria - the best pizza in my college town. Turns out they only make this pizza once a month and it takes over 2 hours to make one pie. Luckily, I got the first slice of the day. Blew. My. MIND!!

Loaded Potato Pizza - Sal's crust with potatoes, cheeses and bacon. Absolutely unreal.

http://i163.photobucket.com/albums/t313/Rosbrook/Loaded-Potato-Pizza.jpg

Then we went down to the Autumn Cafe, a local place that deals only with area produce and meats. I got the grass-fed bacon cheeseburger grown 15 miles away.

Organic, Grass-Fed Bacon Cheeseburger with scratch red potato salad

http://i163.photobucket.com/albums/t313/Rosbrook/Burger-Open.jpg

The thing was JUICY!

http://i163.photobucket.com/albums/t313/Rosbrook/Burger-Money.jpg

Then we decided to get dessert, and I am glad we did. The lady (also been in prep 3 months) got a REALLY rich brownie. Almost too much. But my cake was super moist!

Carrot Cake from scratch, along with the GF's cappuccino brownie

http://i163.photobucket.com/albums/t313/Rosbrook/Dessert.jpg

So glad today happened. I really needed it. I am headed out to smash legs and do intervals. Let's see if this food stays down. :cool:

Paul_2_Oh

02-15-2011, 04:07 PM

Back to training today.

Nutrition - Modified to 225/185/55 for my new numbers. I've been tinkering with meals for a few days to get them within range. It's going well thus far.

Training - HIIT/Calves/Back
12 20/40 intervals on the elliptical. 25min total.
Smith Calf Raise (Heavy) x10 x10 x10 x10 x10 x10 x10 x10 (30sec between + contractions)
Pullups x10 x10 x10 x9 x8
Reverse Bent Over Smith Row x15 x10 x12 x10
Cable Low Row x15 x12 x10 x10
Lat Pulldown x15 x12 x10 x10 x10
Iso Row x12e x12e x12e

Finished up with some abs and stretching. I had a solid pump and a lot of strength today. I felt good despite the lack of any stimulants the last few days. I'm starting EC next week most likely, so this week is a total stim break, even though I wasn't using a lot (maybe 180mg per day before), still nice to take a break.

chrisboudreaux

02-15-2011, 04:45 PM

You are looking great man! keep up the good work!

Paul_2_Oh

02-20-2011, 05:43 PM

Sunday, 20 Feb 2011

Had a solid day. I took yesterday off for travel and such; I'm on home for break for the week. I'll also be starting my first ever try at the EC stack tomorrow morning. Let's see how that goes.

Nutrition

225/185/55

Training - Deadlifts/Delts/Traps/Cardio

I hit some deads along with a solid delt/trap workout and did ~45mins of cardio

20min cardio pre-workout
Deadlifts 135x15 135x15 225x12 285x10 315x8 315x6
Power Shrugs x20 x20 x20 x15 (these felt great)
Clean and Press x10 x8 x8 x8
Overhead Press x8 x4 x5 (heavy) x8
DB Upright Rows x8 x7 *superset with seated shrugs x15 x12
Scott Press x10 x8 x8 *superset with lateral raise x50
25min MISS cardio

I was very happy with my training today. Good and strong deads for being 168 and 6 weeks out. See you tomorrow for Back/Calves!

Paul_2_Oh

02-21-2011, 03:34 PM

Monday, 21 Feb 2011

I can't believe it's almost March, then April 1st is GAME TIME! I started my first attempt at EC stack today. I started out with 200/25mg OED, an hour before my pre-workout meal. I felt some jitters, but overall I feel phenomenal. I had great focus through my workout and had lots of energy.

Nutrition

225/180/52

Training - Back/Calves/Abs

18min cardio warmup
Seated Calf Raise w/ 100lbs x10 x10 x10 x10 x10 x10 x10 x10 (20sec between - big time pump)
Pullups x10 x10 x10 x10
DB Row 100x15 115x12 120x10
Wide Grip Lat Pulldown x15 x12 x10
Seated Cable Row x15 x10 x10 *superset with cable crunches x20 x20 x15 x15
DB Low-Row contraction sets x12 x12 x12
Hanging Knee Raise/Obliques x15 x15 x15
*superset with Swiss Ball Crunches x25 x25

Finished up with some sauna/steam room time. Felt really good coming out of the gym. Using more concentrated workouts with more weight and less sets has seemed to help my CNS a little bit. I really think I was just doing too many sets, which of course helped me lose weight on higher calories, but I just got burnt out. I dropped the cals, as you can see, and have focused more on quality sets vs. quantity. I liked eating more, but hated feeling like crap/drained mentally.

Refeed tomorrow plus some leg blitzing. See you then!

Paul_2_Oh

02-22-2011, 06:47 PM

Had a great refeed today. I woke up really dry and had a good pump in the gym. I am keeping my sets lower but more weight and more focus on contraction. My CNS is loving it and so am I. Good, good day.

190/350/14

I hit legs today and did Leg Press, Seated ham curl, hack squats, BB walking lunges, lying leg curls and leg extensions with (13) 20/40s HIIT on the elliptical. EC is going well on day two. Very happy with it. See you tomorrow!

Paul_2_Oh

02-27-2011, 07:44 PM

Sunday, 27 Feb 2011

Everything is going well. No big changes other than I am back to school and less control of my food again. EC is still going well; doing once ED, moving to 1.5 doses ED tomorrow. (100/12.5 AM then 200/25 before preworkout meal). Update on my weight - currently 166.0.

Nutrition 215/180/55

Training - Abs/Back/HIIT

Very solid workout and great back pump today. Felt good.

Assorted Weighted Crunch movements/machines
Pullups x10 x10 x10 x10
Cable Low Row x15 x10 x10 x10
Wide Grip Pulldown x12 x8 x8 x6+8 drop
DB Iso Row x12 x12 x12 x12

Finished with (15) 15/45s intervals on the nordic elliptical. Max HR climbed close to 170. I might need to be careful with EC yet.

Oh, and I took a back shot post workout.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/27/12966102/gallerypic/1Xjzmm6BRl58XXMK1J6EOAdPoRZC1V0837.jpeg

Paul_2_Oh

02-28-2011, 04:27 PM

Monday, 28 Feb 2011

Refeed and leg day today. I started to 1.5 dose EC and all is well. I got a massive pump in the gym and it is holding as I type. Really solid. Tomorrow begins the last full month of prep. Oh baby!

Nutrition

190/350/13

Training - Legs

10min bike warmup
Leg Press x20 x15 x10 x8 x8
Lying Leg Curl x15 x10 x6 x6+8drop
Front Squat x15 x10 x8+x8drop
Leg Extension x15 x10 x10
*Superset with Standing ham curl x12 x10 x10
10min bike cooldown + stretching

I am dropping weight consistently this week, so whether or not I do my intervals tomorrow or later in the week will be dictated by tomorrow's weigh-in. On a side note, my knees are starting to dry up something fierce. I might need to up my fish oil intake. We'll see.
Chest/Calves/Cardio tomorrow - Intervals or LISS depends on how I feel.

Bnizzle163

02-28-2011, 06:46 PM

Looking awesome in the new pic bro. How far out are you now??

Paul_2_Oh

02-28-2011, 07:24 PM

Looking awesome in the new pic bro. How far out are you now??

About 4.5 weeks from the first small show, then 6.5 weeks from the big one in Binghamton.

Paul_2_Oh

03-01-2011, 04:21 PM

Tuesday, 1 March 2011

1 month out! Yeah buddy!

Nutrition

220/185/55

Training - Chest & MISS session

10min warmup
DB Bench Press x12 x8 x6 x6
Incline Bench Press x12 x8 x6+8drop
Flat Bench Fly x15 x12 x12 x12
Iso Press x10e x10e

Then I did 45min total MISS (~130-135 HR). 30min on treadmill, 11 incline @ 3.6 speed and 15min on the stationary bike @ level 12. Stretched a good bit and then got some chow. Arms/Abs/HIIT tomorrow, then weigh-in and a day off Thursday.

Paul_2_Oh

03-05-2011, 05:10 PM

Saturday

Had a good past few days. I'm starting to really feel my deficit kicking in, but my workouts remain intense and I am still feeling strong.

My weight has been hovering between 162.5 and 163 for the last few days. I'm feeling dry and lean, but most certainly ready for a refeed tomorrow after hitting back and some tough HIIT today.

Nutrition

219/186/51

Paul_2_Oh

03-05-2011, 06:38 PM

I took my first sets of pics with posing trunks.

Less than 4 weeks out from the first show!

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/03/05/12966102/gallerypic/1CY6One81rekW7rz5HU59Z41DXre1766.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/03/05/12966102/gallerypic/1lyzENUVG2Zh5w9RQFc7Ijrw2tJHk0648.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/03/05/12966102/gallerypic/15Dey2voCyTXKzdpXrB6T5ART29Aq1320.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/03/05/12966102/gallerypic/1hYHJcbTZW74VjQKNjki601yjChNc0360.jpeg

I'm pretty happy with where I am this far out. I just wish my damn legs would tighten up. With my genetics I figured they would shred up nicely but they are SLOW. Going to have to smash them even harder I guess. Bring it!

Paul_2_Oh

03-06-2011, 05:58 PM

Sunday, 6 March 2011

Refeed and leg day. Very busy overall and stuffing down carbs makes me a little sleepy. Moar EC damnit!

Nutrition

177/355/21

Training - BRUTAL leg day. I will be sore for sure.

10min warmup
Box Squats x15 x10 x8 x8 x8
Glute-Hamstring Raises x12 x12 x12 (f*cking hurt!)
Leg Press x15 x12 x13 x11 *superset with x20 on leg extension to blow up quads
Lying Leg Curl x10 x8 x6+10drop
Walking BB Lunges x24steps x24step x20step x22step
Leg Extension x15 x10 x8+8+8drop
Standing Ham Curl x12 x12 *superset with one set x15 Stiff leg deads with 80lb DBs

Finished with 10mins on the bike and a good PWO meal. Feels good man.

Getting bod-pod tested tomorrow; I'm guessing 7-8% bodyfat. We'll see. Report in tomorrow for Chest/Long cardio.

BaFtub

03-07-2011, 10:43 AM

Gawdamn everyone coming out the woodworks!

Dude looking NASTY and its gonna be fun lulzing it up at binghamton. Let's let fear run loose and tell everyone how many CHO we didnt eat :D

Bnizzle163

03-07-2011, 02:25 PM

Dude you are looking nasty and full. Definitely held onto a load of muscle during prep. You're in a REAL good spot.

Lower back looks insane too!

Paul_2_Oh

03-07-2011, 05:52 PM

Gawdamn everyone coming out the woodworks!

Dude looking NASTY and its gonna be fun lulzing it up at binghamton. Let's let fear run loose and tell everyone how many CHO we didnt eat :D

lmao... I have no expectations for that show really. First and probably only one, so I won't be playing any mind games - until I win. :cool:

Dude you are looking nasty and full. Definitely held onto a load of muscle during prep. You're in a REAL good spot.

Lower back looks insane too!

Thanks dude! I am very happy with how the last few weeks are going. We're both ready to kick some tail soon!

Paul_2_Oh

03-07-2011, 05:54 PM

Monday, 7 March 2011

We got smacked with snow overnight. Second day this semester classes were cancelled. I slept. :-)

Nutrition

217/181/53

Training - Chest/Core/MISS

10min warmup
Flat DB Bench x12 x7 x6+6drop
Incline Smith Press x12 x8 x5+6drop
Flat DB Fly x15 x15 x12 *superset with reverse crunches x25 x25 x25
Cable Mid Fly x12 x12 x12 *superset with hanging knee raises x15 x15 x15
Weighted cable crunch x20 x15 x15

Ended with 30min on the stationary bike and 15min on the nordic elliptical. Avg HR = 136 for both. Really tired; I don't usually use the bike but I want to shred my legs up and switch up the monotony. Arms/HIIT tomorrow.

Oh, and this is what I woke up to this morning, post-refeed:

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/03/07/12966102/gallerypic/1qq8aBAGXQAcUC3bt8V3YMqezbMm1067.jpeg

Paul_2_Oh

03-08-2011, 06:54 PM

Tuesday, 8 March 2011

Much needed day off tomorrow. I smashed arms and did 16 sprint HIIT. I was whipped.

Nutrition

220/182/53

Bod pod re-scheduled for tomorrow. I'll post results afterward or perhaps Thursday when I train again. See you then.

BaFtub

03-08-2011, 09:16 PM

lmao... I have no expectations for that show really. First and probably only one, so I won't be playing any mind games - until I win. :cool:

why not? : [

looking damn good though , strong tear drops are strong... plus the vascularity...noice.

also, youre doing the prep yourself right? if so you've done a great job. most dudes would be keto'ing or killing themselves with cardio.

Paul_2_Oh

03-09-2011, 04:47 AM

why not? : [

looking damn good though , strong tear drops are strong... plus the vascularity...noice.

also, youre doing the prep yourself right? if so you've done a great job. most dudes would be keto'ing or killing themselves with cardio.

This is going to sound stupid, but this prep and these shows are the last thing on my mind right now. I plan out my meals 1-2 days ahead of time, zone-in during my training, and the rest of the day I have to focus on school, my family/clients, and my relationship. I am sure my attitude about the stage will change once I have actually been up there.

I've tried doing a serious cut like this before, basically low-carb, and it was f*cking terrible. This time I knew I wanted to take it slow, so I have. Still 2,000+ kcal a day 3 weeks out. No direct coach, but a friend who has competed in the past has given me a little basic advice. By the time I hit Binghamton it will be nearly 25 weeks on a cut.

Thanks for your encouragement mate. I appreciate it!

Paul_2_Oh

03-10-2011, 06:35 PM

Thursday, 10 March 2011

Had a real weird day. Yesterday was productive work-wise without the time taken for training, but my mind loves to wander on and around off-days since I am sort of thrown off kilter. I had a solid training and cardio session today that acted as my primary therapy. Felt better as soon as I was done. My cardio routine is altering a bit. I was doing 2 HIIT and 1 LISS session per week, I am now doing 3 HIIT sessions, one of which will end with 20-25min of extended MISS cardio.

Nutrition

220/180/49

Training - Deads/Delts/HIIT+MISS

Deadlifts 135x12 225x10 285x10 325x6 325x6 225x10
Push Press x10 x8+2RP x8+2RP x5+3RP
Back Hyperextensions x20 x10 x10
BB Upright Row x12 x10 x10
Machine Overhead Press x8 x8 x6 *Superset with external shoulder rotation x12 x12 x12
Scott Press x8 x8 *Superset with rear delt fly x10 x10

Finished with (15) 15/45s intervals on the elliptical, then 25mins of MISS afterward. 40min total, 509 cals burned. Felt great to get that done for the week already. Ha!

Paul_2_Oh

03-11-2011, 03:40 PM

Friday, 11 March 2011

3 weeks out from today! Getting really close. My weight is still around 162-163. I won't be weighing daily anymore as I don't expect to lose more than another 2-3lbs before next month. The big focus now is just creating deeper cuts in my legs, in particular. I want nobody close to me in that department!

Nutrition

- 228/180/49

Training - Back/Traps/Abs/HIIT

I tried skipping an EC dose in favor of some Superpump - bad idea. I felt terrible from one scoop. Took me about 15 mins for it to wear down but I felt like crap for a bit. Still had a nasty workout.

BB Shrug x15 x12 x12 x12 *superset with reverse crunches x15 x15 x15
Pullups x10 x10 x10 x10
DB Row x12 x12 x12 (great contraction)
Cable Low Row x10 x10 x6+10drop
Single Arm Smith Shrug x12 x12 x12
Iso Wide-Grip Row x12 x12 *superset with swiss-ball crunch
Wide Grip Pulldown (contraction sets) x10 x10 x10 *superset with cable crunch x15 x12 x10

Finished with (16) HIIT intervals, 27min total cardio. My body is shot and is very ready for a refeed tomorrow. Bring on the carbs!

Paul_2_Oh

03-12-2011, 05:52 PM

Saturday, 12 March 2011

Morning weigh-in: 161.6

Tough day. Yes it was a refeed, but I feel pretty bad most of the day because I'm not satisfied by the foods. Plus, the lack of fats doesn't do my joints any favors either. My hips were locking up pretty bad during my leg training but I just powered through it.

Nutrition

184/351/19

Training - Legs

Lots of rest pause today to try something different.

10min warmup and stretching
BB Squats 135x20 185x10 225x8+4RestPause 225x8+4RP 225x8+4RP
Glute Hamstring Raise x12 x12 x12
Alternating Smith BB Lunge 115x12 165x8+3RP 165x6+3RP
Standing Hamstring Curl x12+4RP x12+4RP x10+4RP (Hips and back started locking up here...)
Leg Press x20 x20 x20 *Superset with Calf Press x12 x12 x12
Leg Extension x12+4RP x12+4RP x12+4RP x10+10drop
Lying Ham Curl x12 x10+4RP x10+4RP *superset with calf raise x10 x10 x10

5min cooldown on the bike. A lot of work done today. Just doing Chest/Abs and giving my lower body a break tomorrow. I figured some joint problems would come in as I approached proper conditioning.

Paul_2_Oh

03-16-2011, 05:26 PM

Wednesday, 16 March 2011

A little over two weeks out from the first show and exactly one month until the last one! I am feeling energized and quite good about my prep thus far; I took a day off yesterday from training as I have planned every 6th day off. I came back today for some good Deadlift sets, some delts/traps and my first HIIT on the spinner bike - yeah, fun. I took some pics since it's been 20 weeks since I started dieting.

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/03/16/12966102/progresspic/1Ns8H9kcm0XaZBYnGkPcZKd2NtfwE80062.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/03/16/12966102/progresspic/1wRLXmhtEM9fbSeESPmMzgmmRNl5tn461.jpeg

Nutrition

223/176/48

Training - Deadlifts/Traps/Delts + HIIT

Not trying to be super heavy this close to the show, but no light **** either. Good contraction sets

5min rower warmup
Deadlifts 135x15 225x12 285x8 285x8 285x8 - Fairly easy 8 on all three sets but great pump in my back!
Shoulder Press x10 x8 x6+2 x6+2
BB Shrug x15 x12 x12 x12
Behind-Neck-BB Press x10 x8 x5+6
Seated Shrug x10 x10 x10
Lateral Raise x10 x10 x8+10drop
*Burnout w/ Machine Push Press superset with DB Shrug x15e x12e x10e x8e no rest

HIIT - (16) 15/45s sprints on spinner bike, topped HR around 160. A little lower than normal but my quads were BURNING! Chest/Triceps/Core tomorrow. Going to crush them!

FB#35

03-16-2011, 06:00 PM

Damn man, back is looking crazy shredded. Great job on the prep!

Best of luck for this last month man. I'm sure you'll do well at the shows.

Paul_2_Oh

03-17-2011, 06:19 AM

Damn man, back is looking crazy shredded. Great job on the prep!

Best of luck for this last month man. I'm sure you'll do well at the shows.

Thanks mate. Looks like your prep is going great as well; keep it up!

thighsclub

03-17-2011, 10:47 AM

very good thighs

Paul_2_Oh

03-17-2011, 05:39 PM

Thursday, 17 March 2011

Morning weigh-in: 160.6

Happy St. Patrick's Day! I finished my routine for the shows and will be working on getting it down pat before the big days. It was warm(er) outside today and overall a very good day for me. I feel lean, tight and dry with a refeed and planned leg brutality tomorrow (10 sets squats, anyone?).

Nutrition

221/179/48

Training Chest/Triceps/Core

5min rower warmup
Flat BB Bench 135x12 185x8 185x7 185x6 (no spotter, didn't want to push it)
Dips x12 x12
Close Grip Bench x10 x8 x6+5drop
Incline DB Press 70x8 70x8 70x6
Reverse Tricep Pulldown x10 x8 x8negs
Cable Fly x10 x8 x8 *superset with cable kick-backs x10 x8 x10

Finished with about 12 good sets of core work, being sure to hold the last reps for 10-12 seconds for stage-conditioning sake. Been doing this a lot with some exercises to build the discipline over and over. Let's hope it pays off!

Paul_2_Oh

03-19-2011, 05:48 AM

Friday, 18 Mar 2011

Refeed and legs today. I felt kind of bloated/distended because I chose some Kashi cereal for snacking... too much damn fiber. Anyway, I pounded out 13 total sets of perfect squats that tore my quads up! Felt awesome. 2 weeks out!

Nutrition

178/344/17

Training - Quads/Hams/HIIT

No crazy poundage on the squats, just the best form, deep and ~60-70s rest between each to keep me revving.

10min Bike Warmup
BB Squat 135x15 185x8 185x8 185x8 185x8 185x8 185x8 185x6+2RP 185x5+1RP
Lying Ham Curl x12 x10 x8 x6+3RP
BB Volume Squats 135x15 135x15 135x14 135x12+3RP (wiped)
DB Stiff Leg Deads 70x15 90x10 90x10+ 60x10drop
Leg Extension x10 x8 x8 x8 x8+x5+x4drop
Glute-Ham Raise x12 x10 x10 *superset w/ single leg ham curl x10 x10 x10

Finished off my legs with (16) 15/45 HIIT on the spinner bike, 24mins total. Pretty happy with how my training went, but not so much with how I felt during the refeed. I think I've only had one refeed where I felt good - the rest I just felt either sluggish, bloated or sick. Sucks man. Anyway, one more refeed next week and then it's time to deplete!

thighsclub

03-19-2011, 05:52 AM

Paul_2_Oh

03-20-2011, 01:07 PM

Sunday, 20 Mar 2011

Taking today off. My CNS took a huge dump yesterday. That leg workout Friday was amazing but totally burned me out mentally and physically. I tried doing some cardio yesterday just to get my blood moving before a back workout and my legs literally could not get going. I still had a very solid back/bicep/calf workout, but other than that the day was unremarkable.

Nutrition - 200/135/45 p/c/f (Prob too low for an off-day; I'm just not hungry)

Tomorrow I'm planning a high-fat, lower carb day. I'll be pushing 225/135/100 and smashing more deadlifts/shoulders/HIIT+MISS.

This is where I need to get some gas in the tank. I am fine once I start to train, but the desire to go and starting my workout (if it's not deads or squats) is total suck. This is prob the 'first-timers' mental challenge, but it can kiss my ass. Last week before peak-week, so let's just get this done!

Paul_2_Oh

03-21-2011, 05:37 PM

Monday, 21 March 2011

High fat day, trying something different for a refeed. Still around 100 cals of a normal day. Training went well, I got a decent pump and had solid strength but my HIIT sucked completely. I had trouble with the last 4-5; my legs literally would not go fast(er). I had planned a 25min LISS tacked onto it and that went OK.

Nutrition

230/124/100

Training - Deads/Delts/Traps/HIIT

10min warmup
Deadlifts 135x15 225x10 285x9 285x8 285x8 - Solid sets, good pump in the back
BB Shrugs x15 x12 x12
*Superset with rear lateral raises x10 x10 x10
Push Press x10 x10 x8
Reverse Machine Shrugs x15 x12 x12
*Superset with rear delt cable row x8 x8 x8
Upright Row (Pyramid) x12 x10 x10 x8 x10

HIIT: (14) 15/45s HIIT on the elliptical. 45mins and 602kcal total.

Paul_2_Oh

03-23-2011, 07:20 PM

Wednesday, 23 March 2011

Light refeed and a PHENOMENAL last mod/heavy leg workout until the show next week. My refeeds have been kind of bulky with too much fiber (my fault trying to be 'healthy') so I swapped to some pop tarts and cheerios and not so much fibrous cereal and oatmeal.

Nutrition

170/280/20

Training - Legs/HIIT

Great workout, like I said. Very solid squats with some huge pumps in my quads. Can't wait to show these babies off!

10min stairmaster warmup
Stiff Leg Deadlift 135x12 135x12 155x10 155x10
BB Squats 135x15 135x15 185x8 185x8 185x8 185x8+135x8drop (all deep, great form)
BB Lunges x16 x18 x16 x16 (8 each leg)
Hamstring Curls x12 x8 x8 x7
*Superset with Leg extension x10 x10 x8 x10 x8+x12drop

HIIT: I did my first HIIT with the rower and it went really well. Very satisfied with cardio like this. Too bad I only do a handful of HIIT before I'm done with prep.

5min warmup, (16) 20/40s sprints, 10min cooldown. 31min total.

Edit: Just realized I keep forgetting to post other workouts - my last few pages are all legs it seems. Hmmm... I wonder what will set me apart? :cool:

Paul_2_Oh

03-25-2011, 06:32 PM

Just a quick note:

Trained Deads/Delts/Traps today. Still did 285x8 for 3 sets on the deads, 1 week out. Quite happy with that. Also did (18) 20/40s HIIT on the rower again for a change of pace. I'm currently planning out peak week and will give it an honest shot at my first show a week from now.

Just snapped a new pic today - check Avi. Training chest/triceps/core and refeeding tomorrow, then just LISS on Sunday and then deplete starts Monday. Bring it on!

Paul_2_Oh

03-27-2011, 01:39 PM

Sunday, 27 March 2011

Just hit me. The big food bill of potatoes, rice cakes, 99% fat free chicken, low-sodium Tuna, yada-ya... it's peak week! Prepping my food soon somehow (how I have gotten this lean with college dining hall food is beyond me). Refeed went well yesterday, I'll be leaving to smash my last HIIT session before the show Friday. Cardio will be tapered down during the week, with my last dedicated moderate intensity leg workout tomorrow. Oh yeah!

Paul_2_Oh

03-29-2011, 06:12 AM

Tuesday, 29 March 2011

Heading into the second day of my carb depletion. I cut out all dairy and wheat from my diet on Sunday and already I have really tightened up. I have a cold, hacking up phloem, just as I expected I would get sick with the temperature drops and everyone else being sick on campus. Whatever man. I'm pushing through.

I smashed legs for the last time yesterday, it went well but very unusual for me not to go to failure. 40mins of cardio to finish. Today is Back/Chest/Traps heavy, then 30mins of cardio. Light posing tonight as well.

Nutrition

220/125/45

Oh, and 157.6 this morning. Is this real life?

Paul_2_Oh

03-31-2011, 07:12 AM

Thursday, 31 March 2011

My first show is tomorrow and I could not be feeling worse. I am completely carb depleted and my immune system is in the tank. I got about 2 hours of sleep last night and woke up with a bloody pillow from coughing all night. This is just wonderful. 24 weeks of hard work is going down the tubes because the one illness I catch all year happens before my first show. I'll still get on stage, but god knows I will not be 100%. Here's hoping some nutrients from the carb loading help out.

BaFtub

03-31-2011, 07:52 AM

Paul_2_Oh

03-31-2011, 08:03 AM

Best of luck Paul...that's unfortunate as phuck and I wish you the best. Didnt know you were good friends with Luke too-he spoke very highly of you :)

Kill it this weekend sick or not! You are one lean MF'er and dedicated as shiat.

Yessir. When he said "Brett with the freaky legs" I knew almost immediately it was you. Ha! Thanks dude. See you in Binghamton?

Bnizzle163

03-31-2011, 08:19 AM

Good luck brother! We're all gunning for ya. You've done an excellent job at getting peeled and you should be very proud of how far you've come. I hope you feel better!

Get out there and show em' how it's done :D

FB#35

03-31-2011, 04:26 PM

Best of luck tomorrow!

hope that cold/virus goes away for the next show.

BaFtub

03-31-2011, 08:27 PM

Yessir. When he said "Brett with the freaky legs" I knew almost immediately it was you. Ha! Thanks dude. See you in Binghamton?

LOL. I really need to photoshop myself some arms this offseason

Yep! Binghamton. Lightweights for you right? I'm hoping Halsey has a bantams class again.

Also since I live thar if there's any food places you want to hit up lemme know-There's an AMAZING pizza place 5 minutes from the venue. NYC style pizza that I took Luke to last year :D

Paul_2_Oh

04-02-2011, 03:11 PM

Saturday, 2 April 2011

The show went great! The tan came out well and somehow I had the energy to make it through with my virus getting worse by the hour. Still, the show turned out great and I had a great time! It was exactly what I wanted and what I set out to do. My family was there, all of our friends made it loud and it was just a terrific showing.

I took a 4-hour drive to get away with the girlfriend for some post-contest relaxation and eats, and I've decided to stop here. I won't lie, I loved the training and I put everything I had into the prep and into this hellacious past week between the virus and peak-week, but from the beginning I had set out knowing this may be my one shot. My illness is getting worse, but that's not the point. I feel if I do another show it won't be for the right reasons.

I feel fulfilled. I won the middle-weights and the overall, and everyone I knew came to see me. There was lots of excitement and cheering and it just made me so happy to do the show. Even the omelet chef from the dining hall came (I had enough egg whites over the past months for us to get along). I am very satisfied with how well I came in factoring in that I did it mostly with dining hall food, having a very time-consuming major, getting sick on peak-week and starting the prep with a bad back - I couldn't be happier right now and that is just something I want to hold onto.

So with that, here's some pictures from last night. Backstage and after the show with my training partner(s) Luke and JP. A big thanks to both of them for all of their help and support!

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/04/02/12966102/gallerypic/1EGtf5GmWNFoGm0r1R45A8q0pOBID0633.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/04/02/12966102/gallerypic/10nCMQxGMnDejHU9kyiLJ7rQ418Opu0570.jpeg

Thank you for following and train hard!

BaFtub

04-02-2011, 03:27 PM

Paul_2_Oh

04-02-2011, 08:48 PM

Pissed I couldn't make it but got word from Luke on how DAMN AMAZING you did.

Your conditioning in my opinion is WTF'ery for an amateur let alone doing it mainly on dining hall food-I swear if you really wanted a Pro card would be attainable this season...but life>time consuming hobby. If this's an april fools joke I will KEEL you by way of suffocation dream tan, but I tip my hat to you. I lost my GF post prep due to the over obsessiveness in which prep has so your lady is a KEEPER.

I wish you could make it out to the Binghamton show but that's another story. Congrats again Paul. Incredible phucking job and that MM shot is going in my motivational folder.

I very much appreciate it Brett. I couldn't have gotten that peeled without Luke's advice, that's for sure. And you are right, life comes knocking. I didn't want to come into Binghamton not 100% still from sickness/whatever, and then have that empty feeling like I need to compete again, and I didn't want that undue stress on what I have with my current relationship. I fully expect to continue training hard and I'm a healthy eater by nature and by craft (studying Dietetics), so I won't be straying far. Just missing 5%bf and the dream tan. Haha.

I will continue following your log to see how you decimate the bantams! Best of luck!

Paul_2_Oh

04-08-2011, 06:27 PM

Just a quick update - current weight 162.8. Up a few pounds from pre-peak week. My bloating went down by Wednesday and I snapped a few pics (before I went out for a little sushi tonight - need to live a LITTLE bit). Trying to add in more foods while keeping my meal patterns the same. I might be adding more fat than carbs (albeit unintentionally - as I get a little more loose at the dining hall, fats from cooking oils start to sneak in). I'll see how I do over the next few days and go from there.

Here's one pic I found from the show - more to come later.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/04/08/12966102/gallerypic/1KRGGhytChjzwrgh03w8h1vF9WBgMe354.jpeg

And some from earlier today - holding some ab fluid but I figure that won't go away so I'm not stressing.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/04/08/12966102/gallerypic/1iULZsWHix9YGCNM0b57DvBYEn8Lb3581.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/04/08/12966102/gallerypic/1Ax5SCKsbgoyWbvoD1jXTNyh2YlvY1156.jpeg

I hope to have more contest pictures available in a few days.