T-Rex in Ef-X, Journey to 2011 Pro Card

[tsajdak]

OK, new to posting in the contest prep section. Just moved over here from the workout journals section. Check out my first real off-season... http://forum.bodybuilding.com/showthread.php?t=124736411. At this point I am just under 18 weeks out from my first show of 2011. I have stayed relitively lean during my off season and made some great gains. Hopefully I can build on my previous success in the spring of 2010. I competed in 3 shows in the spring of 2010. First was the INBF Natural Buckeye Classice, the NGA Naural Northeast Championships and the INBF Tri_State Bodybuilding Championships. I won the open Light Heavyweight in each competition, but falied to take the overall in each. I need to take it to the next level and hopefully my first real prep by Justin Draper will do the trick. I've never had help previously, just did it on my own. Justin has a ton of knowledge and I think this might be exactly what I need. Now let's do this. So, with starting my new prep, I also started a new workout program developed by Justin. Here's is the beginning of what I hope will end in a pro card(or maybe 2 seeing as how I can now enter the Master's, oh yea!!).

*BB Squats
-3 warmup sets of 15
-275lb X 10
-315lb X 10
-375lb X 5
-385lb X 5
-395lb X 5

*Leg Extensions
-130lb X 10
-130lb X 15
-100lb X 20
-80lb X 25

*DB Reverse Lunges
-25lb X 10 each leg X 2 sets(were supposed to do 3 sets and 15 each leg but time constraints again))

SS W/

*Seated Leg Curls
-80lb X 15 X 2 sets

All in all was a good workout today. Wanted to go over 400lb for the last set but didn't want to push it too much. Been traveling for the past week flying and driving all over the place for thought my legs would be alot more spent.

[RooRooTJ]

Hell Yeah. 1st in here and ready to see you get it done.

[tsajdak]

Hell Yeah. 1st in here and ready to see you get it done.

Thanks for coming along Justin.

[tsajdak]

Was pretty happy with todays workout, got a huge pump and thats what its all about right? I haven't done decline BB bench in forever, can't even remember the last time I did. Did some slight modifications to the workout due to time constraints, but got most of it in. Here's today's workout:

*BB Decline Press
-2 warmup sets
-185lb X 12
-225lb X 10
-185lb X 15
-245lb X 10

*BB Flat Bench(minimal rest before doing these)
-185lb X 12
-205lb X 10
-225lb X 6

*Reverse Cable Fly
-20lb X 15
-30lb X 15
-40lb X 15

SS w/
*High Cable Fly
-80lb X 8
-90lb X 8
-100lb X 8

*BB Shrugs
-225lb X 15
-275lb X 15
-315lb X 15, drop to 225lb X 12, drop to 135lb X 20

*Smith Machine Military Press(Weight is per side)
-45lb X 15
-70lb X 12
-90lb X 10

I have cleaned up my diet but it is nothing strict yet. Hope to have something definite in the next week or so. I am at a better starting point(alot leaner) than I was last year and I'm starting further out so I think I should be ready when March rolls around.

[tsajdak]

Today, crushed the back. Talk about big swolly. I love isolating a body part once in a while. Full workout today was nothing but back. Not much else to say about today's workout. Oh by the way, weighed in for the first time this morning in a long time. First thing this morning, empty stomach, empty bladder.....203.4lb. Thats about 12 pounds less than I started for last year's prep and my prep is longer this time so I can keep size on and lose weight at a slower rate. Here's today's workout:

*BB Corner Rows
-2 warmup sets
-3 plates X 15
-4 plates X 12
-5 plates X 10
-6 plates X 8

*Reverse Grip Pull Downs
-130lb X 10
-160lb X 10
-170lb X 10
-130lb X 15

*Seated Cable Rows
-210lb(stack baby) X 8, drop to 170lb X 10, drop to 120lb X 12
-210lb X 8, drop to 160lb X 10, drop to 110lb X 12
-210lb X 8, drop to 150lb X 10, drop to 100lb X 12

SS W/
*One Arm DB Row
-45lb X 12, 15, 20

Was spent after today's workout. Doesn't really seem like much but with the drop sets and ss this was alot of reps. Gotta get WIDE and THICK!!

[jadablitz4]

This will be the most epic prep's yet brotha- hold on to ur seats, gunna be one hell of a ride :)

[RooRooTJ]

This will be the most epic prep's yet brotha- hold on to ur seats, gunna be one hell of a ride :)

Nice the other Justin makes an appearance. What are your plans for the upcoming year?

[smflorence]

not too late, but i am in! good luck bro ...

[jadablitz4]

Hey Just, I don't see myself competing till late 2011 or even 2012- got some work to do inside and outside the gym first. Plus I have a lot of clients that are prepping for some spring shows that I want to put all my effort into them. I believe you said that your not competing till 2012 correct?

[tsajdak]

This will be the most epic prep's yet brotha- hold on to ur seats, gunna be one hell of a ride :)

Only with your guidance bro. Lets do this


not too late, but i am in! good luck bro ...

Thanks for stopping. Time to get serious

[tsajdak]

Just wanted to say Happy Veteran's Day to all my fellow military members. And never forget the members that gave the ultimate sacrifice.
And I am taking this day off from working and just enjoying a daya off finially, haven't had a day off in a couple weeks.

[sjschumaker]

Uh oh!! It begins!! It's about time a contest prep journal appeared that I am interested in. I suck at keeping my own so I need to follow someone...

[RooRooTJ]

Hey Just, I don't see myself competing till late 2011 or even 2012- got some work to do inside and outside the gym first. Plus I have a lot of clients that are prepping for some spring shows that I want to put all my effort into them. I believe you said that your not competing till 2012 correct?

I know what you mean. I got alot to do and dont plan on competing in 2011, but know that I might get roped into maybe some fall shows. We'll see how the progress is coming along and how life is with the new baby after Feb to determine anything.

[tsajdak]

Hopefully this works.

[tsajdak]

Some Mandatories

[tsajdak]

The last few pics

[Justin.Martin]

Looking forward to following along Trevor. Sub'

[smflorence]

19 weeks? Going to be shredded!

And you look thick! Dem legs!

[RooRooTJ]

Damn looking good for 19 weeks out. Keep it up.

[tsajdak]

Today started off with the fact my gym, that promised would have a hack squat machine, does not have it yet. So went and worked out at the base gym. We don't have a hack squat there either so tried BB hack squats for the first time. It was kinda awkward for the first time so we kept the weights kinda light to start, but I still felt it more than I thought I would. During the supersets, it was a combination of having to throw up and pass out. Legs were so full of blood there was nothing left for the rest of my body, lol. Well, here's todays numbers:

*BB Hack Squat
-2 warmup sets
-185lb X 15
-225lb X 10
-275lb X 10
-185lb X 20(WOW! Only 185lb and could barely get through these)

*DB Split Squat
-30lb X 15(each leg)
-30lb X 15(each leg)
-40lb X 10(each leg)
-40lb X 8(each leg)

SS W/
*Pivot Leg Press
-2pps X 12 X 4 sets

*Prone Leg Curl(only did one set cause we were out of time)
-130lb X 15, drop to 70lb X 10, raise to 100 X 5

Very good workout today, felt like I got hit by a truck. Hopefully in 2 weeks when we do this workout again my gym will have the hack squat machine.

[RooRooTJ]

Today started off with the fact my gym, that promised would have a hack squat machine, does not have it yet. So went and worked out at the base gym. We don't have a hack squat there either so tried BB hack squats for the first time. It was kinda awkward for the first time so we kept the weights kinda light to start, but I still felt it more than I thought I would. During the supersets, it was a combination of having to throw up and pass out. Legs were so full of blood there was nothing left for the rest of my body, lol. Well, here's todays numbers:

*BB Hack Squat
-2 warmup sets
-185lb X 15
-225lb X 10
-275lb X 10
-185lb X 20(WOW! Only 185lb and could barely get through these)

*DB Split Squat
-30lb X 15(each leg)
-30lb X 15(each leg)
-40lb X 10(each leg)
-40lb X 8(each leg)

SS W/
*Pivot Leg Press
-2pps X 12 X 4 sets

*Prone Leg Curl(only did one set cause we were out of time)
-130lb X 15, drop to 70lb X 10, raise to 100 X 5

Very good workout today, felt like I got hit by a truck. Hopefully in 2 weeks when we do this workout again my gym will have the hack squat machine.

How do you do the Hacks with a BB? I am intrigued now

[tsajdak]

How do you do the Hacks with a BB? I am intrigued now

Its kinda like a deadlift with the bar in back of your legs. Puts alot of concentration on the quads as long as you squat down deep enough and not bend over at the waist.

[tsajdak]

Today was a great workout. I know when Justin writes, "THIS IS BRUTAL" at the end of the workout its not going to be easy/fun. And thats what its all about right now baby. It was nice to see the veins coming out of the shoulders again. I've never really done incline press on the smith machine before so the weights are lighter than I would have liked them when I got finished. Don't get me wrong though, still a great pump. Here's today's numbers:

*Smith Machine Incline Press(weights are as bar weighs 45lb)
-2 warmup sets
-185lb X 12(Could have gona alot more here)
-185lb X 15(Still could have gone more)
-185lb X 18(Now this weight was about right, lol)
-225lb X 10

*DB Arnold Press
-warmup set
-50lb X 8
-60lb X 8
-40lb X 15(oh the burn!)
-60lb X 8

SS W/
*DB Standing Side Lateral Raise
-warmup set
-20lb X 12
-20lb X 12
-35lb X 8
-20lb X 15(wholly crap the burn)

*DB Decline Press
-50lb X 12
-60lb X 10
-70lb X 8(Were supposed to one more set of 6 but ran out of time)

SS W/
*Static Hold Push-Up
-Push up position, arms bent at 90 degree angle to failure, then go to knees and hold in same position to failure again.

The static hold push ups.....really? Wholly crap. Does it mean I need to lose weight if those hurt more than any lift I've done? lol

[tsajdak]

Wasn't very happy with what we got done in today's workout. Ran out of time again. Deadlifts just take so much time, loading and unloading the dam plates. I wish we had a bar jack. Other than the fact that we didn't complete the workout, it was a very good pump. Back was big swolley!! Here's today's numbers:

*Sumo Deadlift
-2 warmup sets
-275lb X 14
-315lb X 12
-335lb X 10
-365lb X 6
-185lb X 20

*Close Grip Pulldowns(Weights are the plate number, not sure what they equate to)
-warmup set
-12plate X 15
-14plate X 12
-15plate X 10
-16plate X 6

SS W/
*Chin Ups to failure
-11 reps
-6 reps
-5 reps
-5 reps

*Hyperextensions
- BW + 45 X 10, drop weight, BW X 30(back was kinda spasming after this)

[tsajdak]

Finally finished an entire workout. Needles to say, arms were super pumped. I feel my arms are one point I needed to bring up in this off season so we will see how they start looking as this prep goes on. I do not see alot of changes in myself but I think the changes will be evident as my diet progresses. With my current weight and where I was last year, would it be possible for me to diet down to the middies??? Well here's today's numbers:

*BB Curl
-2 warmup sets of 15 reps
-85lb X 10
-95lb X 10
-75lb X 20
-80lb X 20

*DB Skullcrushers
-2 warmup sets of 12 reps(need to warmup more I think, left elbow really hurts doing these)
-40lb X 12
-45lb X 10
-50lb X 8
-35lb X 15

*Cable Tricep Extensions
-120lb X 15
-140lb X 15
-160lb X 15

SS W/
*Seated DB Hammer Curls
-30lb X 7 bottom to middle, 7 top to middle, 7 full reps X 3 sets

*EZ Bar Curl
-75lb X 8 X 3 sets

SS W/
*Tricep Push Ups
-3 sets to failure

[jked4life]

Most definitely sub'd on this one Trevor. Looking outstanding in those "before" pics. The "after" pics are going to be diced beyond belief.

How far above stage weight are you in them?

I'll have to make a point to make it out to the NSSN this spring.

[tsajdak]

Most definitely sub'd on this one Trevor. Looking outstanding in those "before" pics. The "after" pics are going to be diced beyond belief.

How far above stage weight are you in them?

I'll have to make a point to make it out to the NSSN this spring.

I'm about 20 pounds over last year's stage weight. We'll see what this year has to bring.

[RooRooTJ]

I'm about 20 pounds over last year's stage weight. We'll see what this year has to bring.

Damn and you have a nice long prep to come in nice and slow and not lose any of it and possible gain some during this.

[tsajdak]

Damn and you have a nice long prep to come in nice and slow and not lose any of it and possible gain some during this.

Thats the plan. I'd like to come in around the same weight but a hell of a lot more shredded. Striated hams and glutes are my goal this year. Got some work to do.

[Justin.Martin]

Thats the plan. I'd like to come in around the same weight but a hell of a lot more shredded. Striated hams and glutes are my goal this year. Got some work to do.

If you want Striated glutes and hams man your gonna have to hit that new Glute/Ham Raise we just got over at Beyond Limits. No weight and doing sets of 10-15 will break you :)

Keep killing it man. Up 20lbs, cant wait till your shredded down this year.

[tsajdak]

If you want Striated glutes and hams man your gonna have to hit that new Glute/Ham Raise we just got over at Beyond Limits. No weight and doing sets of 10-15 will break you :)

Keep killing it man. Up 20lbs, cant wait till your shredded down this year.

Looking forward to it Monday. We are trying to get our gym on base to get one, along with a much needed hack squat machine.

[Justin.Martin]

Looking forward to it Monday. We are trying to get our gym on base to get one, along with a much needed hack squat machine.

I love Hack Squats. We need one too. I wish I could be there when you guys hit up the gym but sadly I will be at work. Cant wait to see how monday goes.

[smflorence]

Looking forward to it Monday. We are trying to get our gym on base to get one, along with a much needed hack squat machine.

Doin work!

Yea, wish our gym had an old school hack machine. We do have a HS V-Squat which is a decent substitute.

[tsajdak]

I want everyone to write this down. I am 17 weeks out from my show and I did 20 minutes of cardio today. Granted, it was low impact, 4MPH 5degree incline, but I did it. The dreaded cardio. I typically don't do cardio till about 4 weeks out. I am on a mission this prep, here we go!!!

[smflorence]

I want everyone to write this down. I am 17 weeks out from my show and I did 20 minutes of cardio today. Granted, it was low impact, 4MPH 5degree incline, but I did it. The dreaded cardio. I typically don't do cardio till about 4 weeks out. I am on a mission this prep, here we go!!!

no cardio until 4 weeks out? wow!

starting cardio 13 weeks earlier should bring a crazy package! do work!

[RooRooTJ]

I want everyone to write this down. I am 17 weeks out from my show and I did 20 minutes of cardio today. Granted, it was low impact, 4MPH 5degree incline, but I did it. The dreaded cardio. I typically don't do cardio till about 4 weeks out. I am on a mission this prep, here we go!!!

Haha. I did 60 total minutes of cardio today and I am not even on prep. haha. Get after it son. Going to be interesting to see what the earlier cardio helps out

[jaredmus]

Il be in to follow this my buddy kyle glickman came in second in the heavys at the can am and is looking to hit that show again, and my friend bobby won the overall at norhteast, Trevor, i was real impressed with your size man, and wish you the best of luck,

[tsajdak]

Il be in to follow this my buddy kyle glickman came in second in the heavys at the can am and is looking to hit that show again, and my friend bobby won the overall at norhteast, Trevor, i was real impressed with your size man, and wish you the best of luck,

Yea, Bobby was absolutely shredded at the Northeast. What has he been up to since? I have heard of your friend Kyle also. I've been pretty out of touch with the WNY bodybuilding scene since I moved in 2007. Hope to make a big splash coming back in March.
Thanks for following.

[tsajdak]

Had a great workout at Beyond Limits Training today. Want to thank Rich, James, and Terrell for the opportunity to get a workout in there. Always nice to have that kind of motivation around. We kinda changed todays workout cause we just wanted to push some heavy weight and also try out their GHR machine.....one word KILLER! I could definitely use that machine all the time, thats how you get those striated glutes and hams. Here are todays numbers:

Squats
-135lb X 12
-185lb X 10
-225lb X 10
-275lb X 5
-315lb X 5
-355lb X 3
-405lb X 2
-435lb X 2
-455lb X 1 plus 1 with a touch
-475lb X 2 with a touch but thought I had them without

GHR Machine
-BW X 6
-BW X 4
-BW X 5 (These are killer)

Leg Extensions
-115lb X 15
-130lb X 15
-145lb X 15

[jaredmus]

Yea, Bobby was absolutely shredded at the Northeast. What has he been up to since? I have heard of your friend Kyle also. I've been pretty out of touch with the WNY bodybuilding scene since I moved in 2007. Hope to make a big splash coming back in March.
Thanks for following.

bobby stays like that all year, hes not sure, im sorta thinking he should do inbf hercules win pro card there as it is a super pro qualifier, what show are you looking to hit?
they way your progressing if you improve condition you will be untouchable

[tsajdak]

bobby stays like that all year, hes not sure, im sorta thinking he should do inbf hercules win pro card there as it is a super pro qualifier, what show are you looking to hit?
they way your progressing if you improve condition you will be untouchable

I'm planning on the NSSN, then prolly the Buckeye Classic down here in Columbus. I'm able to compete in the Masters class this year also.

[tsajdak]

Today was a tough workout. We had a usual 3 guy rotation so we had someone going at all times so there was not much rest between sets. Still had to cut the last set off due to time constraints. But was a great workout none the less. All my weights went up this week which is always a good thing. I have never been a big bench person and I don't think I ever will be. My chest is most definitely my weakest point so all I can due is try to get it as ripped as possible. Here are today's numbers:

BB Decline Press
-2 warmup sets
-195lb X 12
-235lb X 10
-195lb X 15
-255lb X 8(I'll get all 10 next time)

BB Flat Bench (minimal rest before doing these)
-195lb X 12
-215lb X 10
-235lb X 5(I'll get all 6 next time)

Reverse Cable Fly
-30lb X 15
-40lb X 15
-40lb X 15

SS w/
High Cable Fly
-80lb X 8
-100lb X 8
-110lb X 8

BB Shrugs
-225lb X 15
-315lb X 15

SS W/
Smith Machine Military Press (Weight is per side)
-45lb X 15
-70lb X 10(We didn't superset these last time and that made these incredibly difficult)

[tsajdak]

Came up to Buffalo, NY to spend Thanksgiving with the family. Went to brother in law, Justin Draper's gym today. Its a Worlds Gym and has great equipment. Was able to do actual t-bar rows instead of shoving a bar in the corner. It was more difficult too. Justin was doing legs while I was doing back but being in the gym with him gave me some increased motivation. Here's today's numbers:

T-Bar Rows
-2 warmup sets
-3 plates + 35 X 15
-4 plates X 12
-5 plates X 10
-5 plates +35 X 5, drop to 3 plates for 10 more

Reverse Grip Pull Downs
-130lb X 10
-160lb X 10
-180lb X 10
-150lb X 15

Seated Cable Rows
-200lb X 8, drop to 180lb X 10, drop to 110lb X 12
-220lb X 8, drop to 160lb X 10, drop to 110lb X 12
-220lb X 8, drop to 140lb X 10, drop to 100lb X 12

SS W/
One Arm DB Row
-50lb X 12, 15, 20

Killer workout today. Justin had a couple more sets left after I was done so I figured I would rest a little then get some pullups in. HAHA, not so much. Could not even get 1, back is just DONE!!!

[RooRooTJ]

Came up to Buffalo, NY to spend Thanksgiving with the family. Went to brother in law, Justin Draper's gym today. Its a Worlds Gym and has great equipment. Was able to do actual t-bar rows instead of shoving a bar in the corner. It was more difficult too. Justin was doing legs while I was doing back but being in the gym with him gave me some increased motivation. Here's today's numbers:

T-Bar Rows
-2 warmup sets
-3 plates + 35 X 15
-4 plates X 12
-5 plates X 10
-5 plates +35 X 5, drop to 3 plates for 10 more

Reverse Grip Pull Downs
-130lb X 10
-160lb X 10
-180lb X 10
-150lb X 15

Seated Cable Rows
-200lb X 8, drop to 180lb X 10, drop to 110lb X 12
-220lb X 8, drop to 160lb X 10, drop to 110lb X 12
-220lb X 8, drop to 140lb X 10, drop to 100lb X 12

SS W/
One Arm DB Row
-50lb X 12, 15, 20

Killer workout today. Justin had a couple more sets left after I was done so I figured I would rest a little then get some pullups in. HAHA, not so much. Could not even get 1, back is just DONE!!!

Great workout. Hope you had a great Turkey Day with the fam.

[tsajdak]

Great workout. Hope you had a great Turkey Day with the fam.

Thanks Justin. I did have a great turkey day, food was incredible.
I hope yours was good as well.

[RooRooTJ]

Thanks Justin. I did have a great turkey day, food was incredible.
I hope yours was good as well.

Mine was great. Wait did you get to eat? Was it a cheat day?

[tsajdak]

It was a semi cheat day. I think I did pretty good. But use had my typical beginning of prep weight gain. I always gain weight cause start eating better which means more calories but then my metabolism kicks in and it cones off. I'm up to about 206 now in the morning. I'm not worried though cause I'm leaner than I've ever been at the beginning of a prep.

[deltpecx]

subbed

[tsajdak]

Thanks for following along

[tsajdak]

Well, I had to go away for work again Sunday through today. I was in Orlando for a training course. I did however get to workout my chest and shoulders on Monday and my back on Tuesday. I'm not going to post my workouts; however, because I was just winging it. They had some Cybex machines and dumbells up to 55 so I did what I could. I did make sure I worked everything to complete fatigue. I left legs(my usual Monday workout) for tomorrow or Friday cause there is no way I would have been able to work them properly there. Oh yea, I need to say that I did do cardio again today. Woo Hoo!

[RooRooTJ]

Well, I had to go away for work again Sunday through today. I was in Orlando for a training course. I did however get to workout my chest and shoulders on Monday and my back on Tuesday. I'm not going to post my workouts; however, because I was just winging it. They had some Cybex machines and dumbells up to 55 so I did what I could. I did make sure I worked everything to complete fatigue. I left legs(my usual Monday workout) for tomorrow or Friday cause there is no way I would have been able to work them properly there. Oh yea, I need to say that I did do cardio again today. Woo Hoo!

Haha keep doing that cardio. I know how it is with traveling. I am headed to Metroflex in Texas and Gold's Venice over the next two weeks.

[tsajdak]

I worked legs today instead of Monday cause I had to wait till I got back to my gym. For some reason this leg workout just kills me. Makes me want to puke every time. Worked out by myself today cause my 2 workout partners were still on the regular schedule and were finishing up arms today. I'll be hitting them tomorrow...alone again, but not a big deal for these 2 workouts. I think I might actually do a little more cardio tonight. Got some new motivation today. It seems another guy from my gym that started BBing last year, and did pretty well in his first couple shows, plans on doing the NSSN as well. Its on, let's do this. Here's today's numbers:

BB Hack Squat
-2 warmup sets
-185lb X 15
-225lb X 10
-275lb X 10
-185lb X 20(Kept the weights the same this week. Put 10lb plates under my heels and it put so much more concentration on the quads)

DB Split Squat
-35lb X 15(each leg)
-35lb X 15(each leg)
-45lb X 10(each leg)
-45lb X 8(each leg)

SS W/
Pivot Leg Press
-2pps +25 X 12 X 4 sets(these supersets are what really gets me. These are killer)

Prone Leg Curl
-120lb X 15, drop to 50lb X 10, raise to 70 X 10 X 3 sets(WOW!!!!!)

[tsajdak]

Great workout today. Went up in some weights and stayed the same in others. But bottom line, could not push anymore blood into my arms. Just got off the phone with Justin also and the official contest diet is on the way. Time to get shredded. Here are today's numbers:

BB Curl
-2 warmup sets of 15 reps
-95lb X 10
-105lb X 10
-80lb X 20
-80lb X 20

DB Skullcrushers
-3 warmup sets of 12 reps
-40lb X 12
-45lb X 10
-50lb X 7(Did not complete these last 2 sets, tri's were tired today)
-35lb X 13

Cable Tricep Extensions
-130lb X 15
-150lb X 15
-170lb X 15

SS W/
Seated DB Hammer Curls
-30lb X 7 bottom to middle, 7 top to middle, 7 full reps X 3 sets

EZ Bar Curl
-75lb X 8 X 3 sets

SS W/
Tricep Push Ups
-3 sets to failure

[deltpecx]

Do you prefer the BB hack squat over the hack squat machine?

[tsajdak]

Do you prefer the BB hack squat over the hack squat machine?

Actually, I don't. I just don't have a hack squat machine at my gym. Have to hit those quads though so have to make due.

[deltpecx]

Actually, I don't. I just don't have a hack squat machine at my gym. Have to hit those quads though so have to make due.

I like that!
I don't have a Donkey calf machine at my gym so I've been doing them just bodyweight.
I keep looking around at the equipment trying to figure out a way to improvise some piece into a donkey calf raise machine...so far no luck.

[tsajdak]

I like that!
I don't have a Donkey calf machine at my gym so I've been doing them just bodyweight.
I keep looking around at the equipment trying to figure out a way to improvise some piece into a donkey calf raise machine...so far no luck.

I was looking through your thread and couldn't find it, but have you decided on what show you will be doing first next year?

[deltpecx]

I was looking through your thread and couldn't find it, but have you decided on what show you will be doing first next year?

I plan to do only one. It will be my first.
The Oregon State in July.

[tsajdak]

I plan to do only one. It will be my first.
The Oregon State in July.

Cool cool. Good luck.

[deltpecx]

Cool cool. Good luck.

Thanks! I was scoping out the Masters Over 50 last year at a couple of shows. I wanted to get an idea what I needed to come in with...quads and abs!

[tsajdak]

Today I dropped the weights down a little for 2 reasons. First my legs are still a little sore from last Thursday's workout. And secondly I wanted to get back to basics and really concentrate on my depth. I was very happy with my depth today. I feel like I've been too worried about getting bigger weights and sacrificing form. I have to remember, I'm a 40 year old bodybuilder, not a 20 year powerlifter. Legs are spent so I did something right. Here are today's numbers:

BB Squats ATG
-3 warmup sets of 15
-185lb X 10
-225lb X 10
-275lb X 5
-315lb X 5
-345lb X 5

Leg Extensions
-150lb X 10
-170lb X 15
-110lb X 20
-70lb X 25, followed by 5 manual negatives(Could not walk after these)

DB Reverse Lunges
-35lb X 15 each leg X 3 sets

SS W/
Seated Leg Curls
-90lb X 15
-100lb X 12
-115lb X 10, drop to 90lb X 10

[deltpecx]

Today I dropped the weights down a little for 2 reasons. First my legs are still a little sore from last Thursday's workout. And secondly I wanted to get back to basics and really concentrate on my depth. I was very happy with my depth today. I feel like I've been too worried about getting bigger weights and sacrificing form. I have to remember, I'm a 40 year old bodybuilder, not a 20 year powerlifter. Legs are spent so I did something right. Here are today's numbers:


I have to remind myself that I'm no longer 30 something and some days my body reminds me just how old I am.

Form over weight! Good move!

How did you come by the name T-Rex?

[tsajdak]

I have to remind myself that I'm no longer 30 something and some days my body reminds me just how old I am.

Form over weight! Good move!

How did you come by the name T-Rex?

Its a softball nickname. First name starts with T and the guys liked it better than T-Man, and I tend to hit the ball pretty hard.

[tsajdak]

Great workout today. Had a huge pump in chest and shoulders. Went up on almost all weights so I was really happy. Almost couldn't complete my first set of flat bench cause I was pretty fatigued from decline and we took very minimal rest between sets. On another note, on the 29th of November I noted that I was 206. I just started my contest diet last week and this morning I stepped on the scale and weighed 201.4. Looks like Justin know what he's talking about. This is gonna be the year, I have that feeling. Well, here are today's numbers:

BB Decline Press
-2 warmup sets
-200lb X 12
-240lb X 10
-200lb X 15
-255lb(the only weight I didn't increase cause I didn't get them all last time X 9 1/2..DAM!

BB Flat Bench (minimal rest before doing these)
-200lb X 12
-220lb X 10
-235lb X 6(got them all baby. Very fatigued here)

Reverse Pec Deck
-80lb X 15
-95lb X 15
-95lb X 15

SS w/
Pec Deck
-95lb X 8
-95lb X 8
-110lb X 8

BB Shrugs
-225lb X 15
-315lb X 15

SS W/
Smith Machine Military Press (Weight is per side)
-55lb X 15
-80lb X 8, dropped to 45lb X 10....WHOOOOOO!

[RooRooTJ]

Looks like Justin is kicking you a$$

[deltpecx]

What's your rest time between sets?

[tsajdak]

Looks like Justin is kicking you a$$

I mother f...er him just about every workout. LOL

[tsajdak]

What's your rest time between sets?

As long as it takes my workout partner, or partners when they are both there, to do his set.

[tsajdak]

Today was a great workout. Once again just smashed it. Back was spent. I love the feeling of a full wide back. Today went back to corner rows with bar stuck in the corner and used close grip handles. Other than that, back is back, just pull some heavy weights. Here's today's numbers:

BB Corner Rows
-2 warmup sets
-3 plates + 25 X 15
-4 plates +25 X 12
-5 plates +25 X 10
-6 plates X 8, drop to 3 plates for 10 more.

Reverse Grip Pull Downs
-150lb X 10
-170lb X 10
-210lb(Stack baby) X 10
-170lb X 15(these got tough by rep 15)

Seated Cable Rows
-210lb(stack baby) X 8, drop to 160lb X 10, drop to 120lb X 12
-210lb X 8, drop to 160lb X 10, drop to 110lb X 12
-200lb X 8, drop to 150lb X 10, drop to 100lb X 12(OMG, these burned)

SS W/
One Arm DB Row
-50lb X 12, 15, 20

[RooRooTJ]

I mother f...er him just about every workout. LOL

Thats when you know he is doing something right though. Gonna pay off when you have that Pro Card

[tsajdak]

Ok, so today's workout was killer. I went to the gym on a mission to really push myself and my partners. Well, that we did. Arms were real full, couldn't fit anymore blood into my arms. Should have had a body fat test done after this workout, would have been like zero due to the fact I couldn't grab any extra skin, lol. Here are today's numbers:

BB Curls
-2 warmup sets of 15
-85lb X 12
-95lb X 15
-105lb X 10
-115lb X 8

Incline Bench DB Curls
-25lb X 15
-25lb X 15
-25lb X 15
-40lb X 5, drop to 25lb X 10

SS W/
Cable Hammer Curls
-60lb X 20
-70lb X 15
-80lb X 12
-100lb X 10

EZ Bar Skull Crushers
-65lb X 12
-85lb X 10
-105lb X 8
-125lb X 6

Overhead Cable Rope Extensions
-60lb X 20
-100lb X 10
-70lb X 20
-90lb X 10

SS W/
V-Bar Pressdowns
-160lb X 10
-170lb X 6
-170lb X 6
-100lb X 20, drop to 50lb X 40

[tsajdak]

All I can say about today is SMOKED! This is the first time in a while that my legs were actually still burning 20 minutes after the workout was complete. I've had them really tired for a while afterwards but not still burning. This prep is gonna start getting real, just watch. I have my eye on the prize and I won't stop till I accomplish what this thread states. Here are todays numbers:

BB Hack Squat
-2 warmup sets
-205lb X 15
-245lb X 10
-295lb X 10
-205lb X 19 1/2(The weight went half way up the last rep, hit the back of my legs and that was all she wrote. Collapsed right on the floor, brutal!!)

DB Split Squat
-40lb X 15(each leg)
-40lb X 15(each leg) Had to take a couple rests to finish this one
-50lb X 10(each leg)
-50lb X 8(each leg)

SS W/
Pivot Leg Press
-3pps X 12 X 4 sets(these supersets are what really gets me. These are killer)

Prone Leg Curl
-120lb X 15, drop to 50lb X 10, raise to 70 X 10 X 2 sets (I had tears finishing these)

[tsajdak]

Today was another great workout. Went up in weights and could not complete a few sets which has to be expected, can't just always lift more and more. I pushed hard as hell though. Great pump all over today. Here are today's numbers:

Smith Machine Incline Press(weights are as if bar weighs 45lb)
-2 warmup sets
-225lb X 12
-205lb X 15
-195lb X 17
-225lb X 8

DB Arnold Press
-warmup set
-55lb X 8
-65lb X 7
-45lb X 13(oh the burn!)
-55lb X 6

SS W/
DB Standing Side Lateral Raise
-warmup set
-20lb X 12
-20lb X 12
-35lb X 8
-20lb X 15(wholly crap the burn)

DB Decline Press
-55lb X 12
-70lb X 9
-70lb X 7

SS W/
Static Hold Push-Up
-Push up position, arms bent at 90 degree angle to failure, then go to knees and hold in same position to failure again.

[tsajdak]

I was just informed by Justin that I am to start 20 minutes of moderate cardio 4 times a week. Dam, I hate cardio but it has to be done.

[smflorence]

I was just informed by Justin that I am to start 20 minutes of moderate cardio 4 times a week. Dam, I hate cardio but it has to be done.

haha this is true ...

[deltpecx]

I was just informed by Justin that I am to start 20 minutes of moderate cardio 4 times a week. Dam, I hate cardio but it has to be done.

Huge WOs!!

Id that cardio after your WOs and/or on off days?

I used to hate to do cardio too but then I saw the results of doing it consistently...I likey!:D

[tsajdak]

Huge WOs!!

Id that cardio after your WOs and/or on off days?

I used to hate to do cardio too but then I saw the results of doing it consistently...I likey!:D

He wanted it after my workouts but that is not possible due to the fact I workout during my lunch break. So I will get my cardio in at night on my w/o days.

[tsajdak]

Today was an off day from the workout plan, so went into the gym and did abs and calves. Before I did that I had my BF% checked. They did the check with caliper. I, by no means, have any real faith in caliper BF checks but it was mostly to just give me some kind of indication of where I'm at right now, at 13 1/2 weeks out. And I'll have the same person do the checks again in a few weeks to make sure I am progressing the way I need to be.
Oh yea, the BF%.... 7.73% at 201lbs. I'll take that considering I haven't done any cardio...till today at least. I got in 20 minutes on my treadmill at home. 3.8 mph varying incline between 6-10%. I love the way my hamstrings feel after doing treadmill on an incline.
Tomorrow is refeed/back day. Time to bring it. And back to my old saying that I keep telling myself.
IT ONLY GETS EASIER!!

[tsajdak]

Haven't done deadlifts in 4 weeks. The last time I was supposed to do this workout I was away for work and wasn't able to do them. I was gassed by the last set. I was super light headed after the first set, thought I might not get the rest of the sets. But I think it was just the fact that the first set is 14 reps. I need to learn to breathe more when doing these I guess. Deadlidt definitely is not my strong suit, mostly due to the fact that I only started doing them this off season. Before that, the last time I did them was powerlifting in high school, and we don't need to get into how long ago that was, lol. Today's workout was awesome though. Here are the numbers:

Sumo Deadlift
-2 warmup sets
-285lb X 14
-325lb X 12
-345lb X 10
-365lb X 6
-195lb X 20(I think I could have gone heavier on this but my lower back was done)

Face Pulls(Slow, concentrating on using all back)
-warmup set
-120lbs X 15
-140lbs X 12
-150lbs X 10
-170lbs X 6

SS W/
Chin Ups to Failure
-4 sets

Hyperextensions
- BW + 45 X 10, drop weight, BW X 10
-BW + 45 X 10, drop weight, BW X 15

[tsajdak]

Increased the weight on all my sets today except DB Skull Crushers, only because I didn't complete all reps last time, but today I did. Arms were swoll today and I'm started to feel more lean. I broke the 200lb barrier this morning, weighing in at 199.4lbs. I like how this diet is working out. I'm thinking if I drop 6% BF I would come in about 188lbs shredded. I plan on working harder on this prep than ever. Here are today's numbers:

BB Curl
-2 warmup sets of 15 reps
-100lb X 10
-110lb X 10
-85lb X 20
-85lb X 20

DB Skullcrushers
-3 warmup sets of 12 reps
-40lb X 12
-45lb X 10
-50lb X 8
-35lb X 15(Got them all this week. Elbow felt good)

Cable Tricep Extensions
-140lb X 15
-160lb X 15
-180lb X 15

SS W/
Seated DB Hammer Curls
-35lb X 7 bottom to middle, 7 top to middle, 7 full reps X 3 sets

EZ Bar Curl
-85lb X 8 X 3 sets

SS W/
Tricep Push Ups
-3 sets to failure

[tsajdak]

Just a quick check in. Did 20 minutes of cardio last night. I didn't weight myself today, try not to pay too much attention to the scale.

[tsajdak]

Day started out just great. Work on the car. I hate cars. I've had this pain in the a$$ power steering leak the past few months and it just started getting worse, couldn't take it anymore. Thankfully my buddy has a heated garage, definitely would not have been fun doing that in 25 degrees. So glad its finally fixed though. Next will be new brakes on the other car.
Then when I got home, my next most hated thing after working on cars.....CARDIO. But I got another 20 minutes in. Leg day tomorrow, woo hoo.

[RooRooTJ]

haha So much cardio already.

[tsajdak]

haha So much cardio already.

I know, crazy right? lol

[deltpecx]

Loving the cardio in here!! :)

Not so much the car repairing.

[RooRooTJ]

I know, crazy right? lol

How much are you doing a week now?

[tsajdak]

How much are you doing a week now?

20 minutes of moderate cardio, 4 times a week. Using it more to give my metabolism a kick in the ass than burn fat.

[tsajdak]

Had a new workout partner today. My regular partners were sick or on a cruise....SLACKERS!!! lol. My new partner today is always in the gym and makes fun of the pain we go through during our workouts so I was glad to welcome him to the club. Needless to say, he found a whole new level of respect for our leg workout. He puked a little near the end of the workout. I'm glad he did work out with me. I corected he terrible squat form. He hit a PR today with 225 for 5 and I told him we will have him squatting 3 plates by the end of January.
I increased all my weights sqautting today and still kept them ATG. My leg extensions suffered however due to the increased squat weight combined with less rest because there was only 2 of us. Still burned the **** out of them. Couldn't getg all my reps in leg curls either but made sure I got all the reverse lunges. Here are today's numbers:

BB Squats ATG
-3 warmup sets of 15
-195lb X 10
-245lb X 10
-295lb X 5
-335lb X 5
-365lb X 5

Leg Extensions
-155lb X 10
-170lb X 12
-100lb X 18
-50lb X 25, followed by 5 manual negatives(Could not walk after these)

DB Reverse Lunges
-35lb X 15 each leg X 3 sets

SS W/
Seated Leg Curls
-90lb X 15
-115lb X 12
-115lb X 8, drop to 70lb X 10

[tsajdak]

I lift as heavy as I can with chest but I seem to have the hardest time getting a pump in my chest sometimes. I feel that my chest is my biggest problem part, it just never seems to grow. I did get a PR today so that is always good, but I would trade that for some more pump and growth in my chest. Had to cut today's workout a little short today because there were 3 of us today and ran out of time. Here are today's numbers:

BB Decline Press
-2 warmup sets
-205lb X 12
-245lb X 10
-205lb X 15
-255lb X 10 PR Woo Hoo!!!

BB Flat Bench (minimal rest before doing these)
-205lb X 12
-225lb X 9
-240lb X 5(Didn't complete these last 2 sets)

Reverse DB Fly
-15lb X 15
-20lb X 15
-25lb X 15

SS w/
Flat DB Fly
-60lb X 8
-70lb X 8
-85lb X 7(Wow, spent here)

BB Shrugs
-315lb X 15
-315lb X 15

SS W/
Smith Machine Military Press (Weight is per side)
-45lb X 20
-45lb X 10

Went tonight and did 20 minutes of cardio and did some abs.

[tsajdak]

Switched around arms and back this week. Last minute we decided we are going back to Buffalo for xmas weekend instead of going for new year's weekend. So we will be traveling on Friday. I have been doing my refeeds on leg and back day so I couldn't really do another refeed today considering I did one on Monday. Speaking of refeed, I weighed 197.4 this morning. I was 199.0 on Monday, I skipped right by the 198's, lol. Today's workout went a little long but it wasn't a big deal cause most of the bosses are off this week and next. Pretty much went up in weight on every lift today. Here are the numbers:

BB Curls
-2 warmup sets of 15
-90lb X 12
-100lb X 15
-110lb X 10
-120lb X 8

Incline Bench DB Curls
-30lb X 15
-30lb X 15
-30lb X 15
-30lb X 15

SS W/
Cable Hammer Curls
-70lb X 20
-80lb X 15
-90lb X 12
-100lb X 10

EZ Bar Skull Crushers
-75lb X 12
-95lb X 10
-115lb X 8
-135lb X 6

Overhead Cable Rope Extensions
-70lb X 20
-100lb X 10
-70lb X 20
-90lb X 10

SS W/
V-Bar Pressdowns
-170lb X 10
-180lb X 6
-180lb X 6
-110lb X 20, drop to 60lb X 40[/QUOTE]

Went back to the gym tonight and did some calves, abs, and cardio.

[BIGSTTNJFF]

Switched around arms and back this week. Last minute we decided we are going back to Buffalo for xmas weekend instead of going for new year's weekend. So we will be traveling on Friday. I have been doing my refeeds on leg and back day so I couldn't really do another refeed today considering I did one on Monday. Speaking of refeed, I weighed 197.4 this morning. I was 199.0 on Monday, I skipped right by the 198's, lol. Today's workout went a little long but it wasn't a big deal cause most of the bosses are off this week and next. Pretty much went up in weight on every lift today. Here are the numbers:

BB Curls
-2 warmup sets of 15
-90lb X 12
-100lb X 15
-110lb X 10
-120lb X 8

Incline Bench DB Curls
-30lb X 15
-30lb X 15
-30lb X 15
-30lb X 15

SS W/
Cable Hammer Curls
-70lb X 20
-80lb X 15
-90lb X 12
-100lb X 10

EZ Bar Skull Crushers
-75lb X 12
-95lb X 10
-115lb X 8
-135lb X 6

Overhead Cable Rope Extensions
-70lb X 20
-100lb X 10
-70lb X 20
-90lb X 10

SS W/
V-Bar Pressdowns
-170lb X 10
-180lb X 6
-180lb X 6
-110lb X 20, drop to 60lb X 40

Went back to the gym tonight and did some calves, abs, and cardio.[/QUOTE]

Grats man and best wishes!!

[jaredmus]

hey trevor when are we going to get to see some pics to see how this prep is going?

[tsajdak]

hey trevor when are we going to get to see some pics to see how this prep is going?

I'll have Justin take some this weekend while I'm back in Buffalo.

[deltpecx]

Incline Bench DB Curls
-30lb X 15
-30lb X 15
-30lb X 15
-30lb X 15


Solod arm WO!
Do you do these sitting on the bench or is your arm over the back of the bench?

Have safe trip to Buffalo.

[tsajdak]

Solod arm WO!
Do you do these sitting on the bench or is your arm over the back of the bench?

Have safe trip to Buffalo.

Sitting back on the bench with arms hanging down.

Thanks, have a great holiday.

[deltpecx]

Sitting back on the bench with arms hanging down.

Thanks, have a great holiday.

YEAH! That's the way I do them and they can be shear torture.

I do hammer curls like that too.

Merry Christmas to you!

[tsajdak]

Definitely got the swole on today. Dropped the weights down a little and really concentrated on the squeeze. I do think its about time to switch up this workout though, seems to be getting a little stale. Here's todays numbers:


BB Corner Rows
-2 warmup sets
-2 plates X 15
-3 plates X 12
-4 plates X 10
-5 plates X 8

Reverse Grip Pull Downs
-160lb X 10
-170lb X 10
-180lb X 10
-150lb X 15(these got tough by rep 15)

Seated Cable Rows(Used a wider grip today, made it a little more difficult)
-170lb X 8, drop to 120lb X 10, drop to 90lb X 12
-170lb X 8, drop to 120lb X 10, drop to 90lb X 12
-170lb X 8, drop to 110lb X 10, drop to 90lb X 12, drop to 50lb X 30(OMG, these burned)

SS W/
One Arm DB Row
-50lb X 12, 15, 20[/QUOTE]

[tsajdak]

Merry X-Mas everyone. So between visits to different relatives' houses I was able to get a workout in with my brother in law, NGA Pro, Justin Draper. Perks of him working at a gym. Went in and crushed some shoulders real quick. Then did some posing afterwards. Looking at Justin right now make me feel like a fat out of shape slug. He could go on stage next week if he wanted. And now it seems I may be on the same stage with him in 11 weeks. Didn't really follow a workout today so I'll just post some highlights:

DB Military Press
-90lb X 8
-95lb X 5, drop to 40lb X 10

Seated DB Laterals
-20lb X 10, 3 sets

Rear Cable Flys
-40lb X 15, 3 sets

BB Clean and Press
-95lb X 10, 3 sets

DB Shrugs
-75lb X 15
-100lb X 12, 2 sets

[RooRooTJ]

Merry X-Mas everyone. So between visits to different relatives' houses I was able to get a workout in with my brother in law, NGA Pro, Justin Draper. Perks of him working at a gym. Went in and crushed some shoulders real quick. Then did some posing afterwards. Looking at Justin right now make me feel like a fat out of shape slug. He could go on stage next week if he wanted. And now it seems I may be on the same stage with him in 11 weeks. Didn't really follow a workout today so I'll just post some highlights:

DB Military Press
-90lb X 8
-95lb X 5, drop to 40lb X 10

Seated DB Laterals
-20lb X 10, 3 sets

Rear Cable Flys
-40lb X 15, 3 sets

BB Clean and Press
-95lb X 10, 3 sets

DB Shrugs
-75lb X 15
-100lb X 12, 2 sets

Nice, Justin is going to do a show now? Is that the Buffallo one?

[tsajdak]

Got a great arm workout in with Justin again. Went to Gold's Gym this time. Boy have things changed. Much different from when I used to work out there years ago. Can't even bring my shaker with Xtend onto the workout floor, are you kidding me? I felt like I was at Bally's, except for the few juice monkeys that are always there and do nothing with themselves. Not going to post the workout cause we jumped around so much and I don't remember it really, ha. But I can say this; could not have squeezed anymore blood into my arms. Took a few pics in the lockerroom afterwards, just waiting for Justin to email them to me so I can post them. Ended up coming home last night instead of this morning so I'll be hitting chest at lunchtime with my usual workout partners then going back later to hit a leg workout that I missed yesterday. Then I'll finish it out with some cardio if I can still move my legs.

[tsajdak]

Felt really good today. Completed all my sets I wasn't able to do last time and even raised the weights on some. And finally had a great pump in my chest. I have to make sure I get enough food in today cause I have to go back later and do legs. Going to my other gym later, the people there have never seen the intensity we lift with. Here are today's first set of numbers:

Smith Machine Incline Press(weights are as if bar weighs 45lb)
-2 warmup sets
-225lb X 12
-205lb X 15
-195lb X 18
-225lb X 10, still felt like going go dropped to 135lb and did 10 more. Ah YEA!!

DB Arnold Press
-warmup set
-55lb X 8
-65lb X 8
-45lb X 15
-55lb X 8(Got them all today)

SS W/
DB Standing Side Lateral Raise
-warmup set
-20lb X 12
-20lb X 12
-35lb X 8
-20lb X 15(wholly crap the burn)

DB Decline Press
-60lb X 12
-70lb X 10
-80lb X 9
-100lb X 5

SS W/
Static Hold Push-Up
-Push up position, arms bent at 90 degree angle to failure, then go to knees and hold in same position to failure again, 4 sets

[tsajdak]

Looking at these pics, I notice I have some serious work to do.

[Quelly]

You are looking really good man, still got more than 2 months of prep to get dialed, you working on your posing much yet? I think you could make your physique even more freaky looking with a few adjustments here and there, but yeah I think a pro card is definitely in your grasp, impressive

[jaredmus]

Looking real good,
Like quelly said , little things to change your posin will def maximize your physique, im certainly no expert so its easier said then done, but looking good man, cant wait to see the final package

[tsajdak]

You are looking really good man, still got more than 2 months of prep to get dialed, you working on your posing much yet? I think you could make your physique even more freaky looking with a few adjustments here and there, but yeah I think a pro card is definitely in your grasp, impressive

Thanks for the compliments Eric.
After that short posing session I remembered all too vividly how exhausting posing is. I could barely hold the camera still to take pics of Justin after. Starting tomorrow I will be doing some posing each night.

[tsajdak]

Looking real good,
Like quelly said , little things to change your posin will def maximize your physique, im certainly no expert so its easier said then done, but looking good man, cant wait to see the final package

Thanks bro. Look luck with your prep as well.

[tsajdak]

Wow, took everything I had to get rolling on this workout. But after I started I was good to go. Man, I really wish I had a hack squat machine. BB Hack squats just aren't doing it for me anymore. I think we will be starting a new workout routine soon, maybe next week. I could use a change. I didn't do cardio after the workout tonight. I kinda figured 2 workouts in a day burned enough calories. Here are tonight's numbers:

BB Hack Squat
-2 warmup sets
-205lb X 15
-245lb X 10
-300lb X 10
-205lb X 20(Got them all. I think I took a couple layers of skin off the back of my legs, but I got them)

DB Split Squat
-40lb X 15(each leg)
-40lb X 15(each leg)
-50lb X 10(each leg)
-50lb X 8(each leg)

SS W/
Pivot Leg Press
-3pps +25 X 12 X 4 sets(these felt super heavy)

Seated Leg Curl
-110lb X 15, drop to 65lb X 10, raise to 80 X 10 X 2 sets

[tsajdak]

After the double yesterday, and especially after doing BB Hack Squats last night, I thought it was going to be a bad bad for sumo deadlifts. Started off kinda slow, warmups even felt heavy. But then the blood and adrenaline got flowing. I was very happy with today's workout. Went up on all my deadlifts, kinda died on face pulls but I will take that with what I got on DL's. Here are todays numbers:

Sumo Deadlift
-2 warmup sets
-295lb X 14
-335lb X 12
-355lb X 10
-375lb X 6
-205lb X 20(Still gauging how heavy I can go on these, should have went more)

Face Pulls(Slow, concentrating on using all back)
-warmup set
-150lbs X 15
-170lbs X 12
-150lbs X 10
-160lbs X 6

SS W/
Chin Ups to Failure
-4 sets

Hyperextensions
- BW + 45 X 10, drop weight, BW X 10
-BW + 45 X 10, drop weight, BW X 20(woo, burn baby burn)

Came home a did 20 minutes of cardio.

[deltpecx]

How far down do you go on the BB hack squats?

Nice DLing BTW!

[jadablitz4]

Tho's picture really don't do any justice for how massive Trev really is. I agree with the posing and should have pointed that out myself when taking them. Trev call me this week sometime and well tweak a few things and get some new ones up here. Keep crushing it - pro card is yours for the taking!

[tsajdak]

How far down do you go on the BB hack squats?

Nice DLing BTW!

On the BB hack squats I go down till the plates touch the floor.
And thank you for the props on the DL. Its something I've really been working on cause I have never done them before this past off season.

[Quelly]

Thanks for the compliments Eric.
After that short posing session I remembered all too vividly how exhausting posing is. I could barely hold the camera still to take pics of Justin after. Starting tomorrow I will be doing some posing each night.

sounds good, and keep up the great work man, you are crushing it...I've never actually done real BB hacks, makes me want to try it even though you are talking about how they kinda suck lol

[Jrich54338]

Tho's picture really don't do any justice for how massive Trev really is. I agree with the posing and should have pointed that out myself when taking them. Trev call me this week sometime and well tweak a few things and get some new ones up here. Keep crushing it - pro card is yours for the taking!

I gotta agree with Justin, I can just imagine how massive you are in person. Keep crushing it hard, I will be there rooting you on !!

[tsajdak]

I gotta agree with Justin, I can just imagine how massive you are in person. Keep crushing it hard, I will be there rooting you on !!

Thanks Rich, I appreciate the backing.

[tsajdak]

Had a pretty good workout today. Elbow was bothering me quite a bit today. I need to pick up some glucosimin one of these days. Had to keep the DB skull crushers a little lighter today due to the pain. Everything else felt pretty good. Here are today's numbers:

BB Curl
-2 warmup sets of 15 reps
-105lb X 10
-115lb X 10
-90lb X 20
-90lb X 20

DB Skullcrushers
-3 warmup sets of 12 reps
-40lb X 12
-45lb X 10
-45lb X 8
-35lb X 15

Reverse Grip Cable Tricep Extensions
-110lb X 15
-120lb X 15
-130lb X 15

SS W/
Seated DB Hammer Curls
-25lb X 7 bottom to middle, 7 top to middle, 7 full reps X 3 sets

EZ Bar Curl
-85lb X 8 X 3 sets, 4 forced manual negatives immediately after last set

SS W/
Tricep Push Ups
-3 sets to failure

20 minutes of cardio in a bit.

[tsajdak]

Tho's picture really don't do any justice for how massive Trev really is. I agree with the posing and should have pointed that out myself when taking them. Trev call me this week sometime and well tweak a few things and get some new ones up here. Keep crushing it - pro card is yours for the taking!

Thanks J-Deez. I was shot that day posing. But then again, I never have been the best poser. I have faith that whatever we need to do we will do bro.

[AustrianOakJr]

This is the first I have seen your thread.....I dont know how I could have missed it. That last set of pics is pretty darn impressive, man. Your upper body is massive. Pro material for sure. Are you planning on doing the spring show in Rochester again? Unfortunately its not an NGA pro-q anymore....

[tsajdak]

This is the first I have seen your thread.....I dont know how I could have missed it. That last set of pics is pretty darn impressive, man. Your upper body is massive. Pro material for sure. Are you planning on doing the spring show in Rochester again? Unfortunately its not an NGA pro-q anymore....

Well welcome Sean, great to have you. Thank you for the compliments.
I hadn't really thought about the Rochester show. I was contemplating the Can/Am however. And my brother in law Justin and I are kinda kicking around the idea of doing the Mr. Buffalo just to see how we match up against the "non tested" guys. That is my reserve weekend though so I would have to do some rescheduling. Besides the NSSN, everything is pretty much up in the air right now.

[deltpecx]

Had a pretty good workout today. Elbow was bothering me quite a bit today. I need to pick up some glucosimin one of these days. Had to keep the DB skull crushers a little lighter today due to the pain. Everything else felt pretty good. Here are today's numbers:

BB Curl
-2 warmup sets of 15 reps
-105lb X 10
-115lb X 10
-90lb X 20
-90lb X 20

DB Skullcrushers
-3 warmup sets of 12 reps
-40lb X 12
-45lb X 10
-45lb X 8
-35lb X 15

Reverse Grip Cable Tricep Extensions
-110lb X 15
-120lb X 15
-130lb X 15

SS W/
Seated DB Hammer Curls
-25lb X 7 bottom to middle, 7 top to middle, 7 full reps X 3 sets

EZ Bar Curl
-85lb X 8 X 3 sets, 4 forced manual negatives immediately after last set

SS W/
Tricep Push Ups
-3 sets to failure

20 minutes of cardio in a bit.

Are your arms functioning after all this!?

I like the Hammer curls! I like to do them with partial reps between each fulll rep.
Like the X-Reps style.

[RooRooTJ]

Had a pretty good workout today. Elbow was bothering me quite a bit today. I need to pick up some glucosimin one of these days. Had to keep the DB skull crushers a little lighter today due to the pain. Everything else felt pretty good. Here are today's numbers:

BB Curl
-2 warmup sets of 15 reps
-105lb X 10
-115lb X 10
-90lb X 20
-90lb X 20

DB Skullcrushers
-3 warmup sets of 12 reps
-40lb X 12
-45lb X 10
-45lb X 8
-35lb X 15

Reverse Grip Cable Tricep Extensions
-110lb X 15
-120lb X 15
-130lb X 15

SS W/
Seated DB Hammer Curls
-25lb X 7 bottom to middle, 7 top to middle, 7 full reps X 3 sets

EZ Bar Curl
-85lb X 8 X 3 sets, 4 forced manual negatives immediately after last set

SS W/
Tricep Push Ups
-3 sets to failure

20 minutes of cardio in a bit.

I might have to steal your arm workouts. Obviously yours are working. Great job

[tsajdak]

The day didn't start out with the news I was looking for, but I am more than happy with everything I have. Gonna kill this prep and get that pro card.
Went to ther gym this morning for some calves, abs, cardio, and tanning.
Was my first HIIT cardio session. Did 3 minute warmup, 7 intervals 15sec/45sec(only 7 intervals, baby steps, lol), 5 minute cool down.
Added another 20 minute low intensity cardio session tonight.
Spending the evening with my beautiful wife. We thought about going out for dinner, but didn't want to go through the aggravation of the restaurant not having what I can fit into my diet. So we went and bought a couple live lobsters and a couple small lean filet mignon. Add a yam and some roasted garlic sauteed green beans, YUM! More cardio coming tomorrow. Time to get the machine into high gear.
HAPPY NEW YEAR EVERYONE. Talk to you all next year.
I promise you, 2011 will be one to remember.

[tsajdak]

I hope everyone had a nice New Year's celebration and had some drinks for me. Today is an off day from the gym for me. But I did get some cardio in, and might get some more in later. It is so much easier to do cardio when there is football on the tv. Here was today's cardio. 3 minute warmup. Then 8-10% incline, 3.5mph while game is on. Drop incline to 2% and increase speed to 6mph during commercials. Made 20 minutes go by pretty quick. Then 2 minute cool down. Good workout. Will be increasing the duration and intensity of cardio in the next couple weeks to really start dialing it in.

[RooRooTJ]

The day didn't start out with the news I was looking for, but I am more than happy with everything I have. Gonna kill this prep and get that pro card.
Went to ther gym this morning for some calves, abs, cardio, and tanning.
Was my first HIIT cardio session. Did 3 minute warmup, 7 intervals 15sec/45sec(only 7 intervals, baby steps, lol), 5 minute cool down.
Added another 20 minute low intensity cardio session tonight.
Spending the evening with my beautiful wife. We thought about going out for dinner, but didn't want to go through the aggravation of the restaurant not having what I can fit into my diet. So we went and bought a couple live lobsters and a couple small lean filet mignon. Add a yam and some roasted garlic sauteed green beans, YUM! More cardio coming tomorrow. Time to get the machine into high gear.
HAPPY NEW YEAR EVERYONE. Talk to you all next year.
I promise you, 2011 will be one to remember.

What are you doing for your HIIT

[tsajdak]

What are you doing for your HIIT

I was doing it on the recumbant bike. I don't like doing it on the treadmill due to the delay in the tread speed. The elliptical is good too.

[deltpecx]

I was doing it on the recumbant bike. I don't like doing it on the treadmill due to the delay in the tread speed. The elliptical is good too.

Same here. I tried it on the treadmill but the delay throws it off.

I've done it on the spin bike before but ours don't have any electonics to see what the resistance or RPMs are. Old school bikes with a resistance tightening dial.

[tsajdak]

Same here. I tried it on the treadmill but the delay throws it off.

I've done it on the spin bike before but ours don't have any electonics to see what the resistance or RPMs are. Old school bikes with a resistance tightening dial.

Ah, I was thinking of trying it on a spin bike, but it would be a pain trying to keep track of time.

[deltpecx]

Ah, I was thinking of trying it on a spin bike, but it would be a pain trying to keep track of time.

In the spinning room we have a wall clock.

It's an old school clock...
the ones with the numbers and 3 hands...LOL!

[AustrianOakJr]

Well welcome Sean, great to have you. Thank you for the compliments.
I hadn't really thought about the Rochester show. I was contemplating the Can/Am however. And my brother in law Justin and I are kinda kicking around the idea of doing the Mr. Buffalo just to see how we match up against the "non tested" guys. That is my reserve weekend though so I would have to do some rescheduling. Besides the NSSN, everything is pretty much up in the air right now.


Gotcha.....I thought about doing the Mr. Rochester for the same reasons....just to see. As for the Can Am, i dont think its an NGA pro-q anymore. I think they broke off from the NGA to start their own organization, so you would be an "NMA" pro. Which doesnt really mean anything anywhere other then Rochester/Buffalo. Just a heads up....

[tsajdak]

Gotcha.....I thought about doing the Mr. Rochester for the same reasons....just to see. As for the Can Am, i dont think its an NGA pro-q anymore. I think they broke off from the NGA to start their own organization, so you would be an "NMA" pro. Which doesnt really mean anything anywhere other then Rochester/Buffalo. Just a heads up....

Yea, I did see that. The only way I would do it is if I happen to win my Masters Pro Card at the NSSN and could enter the Masters Pro division at the Can/Am because they accept pro cards from all organizations. I just don't know how it works with WNBF yet.

[tsajdak]

Went to the gym for cardio, abs, calves and tanning. Did 20 minutes of moderate cardio, avg 155 bpm heart rate, on recumbant bike. Tried a different recumbant bike than I normally use. I don't know if the pedals were a little lower or whatever, but my legs felt way more fatigued than usual. Either way, it was a good seesion. Just got my new workout routine emailed to me from Justin. Its alot different from what I was doing. Can't wait to start it tomorrow.

[tsajdak]

Today was the first day of the new workout split. This will be quite a change for me cause I usually never work out on weekends but will have to on this split.
The new workout is a 5 Day Power, Muscle, Burn Powerbuilding Split:
Day 1: Chest and Tri's
Day 2: Back and Traps
Day 3: Quads and Calves
Day 4: Off
Day 5: Shoulders and Bi's
Day 6: Deadlift and Hamstrings
Day 7: Off

So today was chest and tri's. Workout took a little longer than normal cause had to work out the weights, should move quicker each week. I haven't done low rep power lifts in a while now. I really like the rep count variety in this workout. Felt a big pump in my chest today. My elbow is really bothering me more and more though. I think I might go pick up a sleeve to try and keep the pressure on it. Here are today's numbers:

BB Bench Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 225lb X 5
- 245lb X 5
- 265lb X 5
- 275lb X 3, 2 more with a touch

Incline Bench Press, 2-3 sets, 6-12 reps (Did DB today cause incline bench was taken)
- 55lb X 12(way too light)
- 90lb X 12
- 100lb X 12

DB Bench Press, 2-3 sets, 6-12 reps
- 70lb X 12
- 90lb X 12
- 100lb X 12

DB Flys, 1 set of 40
- 35lb X 40

Closegrip Bench Press, 2 sets, 3-5 reps
- 225lb X 2, 2 more with a touch(A little ambitious here, never could CGBP)
- 185lb X 5

Seated 2 Handed DB Overhead Extension, 2 sets, 6-12 reps
- 90lb X 12
- 100lb X 12

Cable Tricep Extension, 1 set of 40
- 70lb X 40

20 minutes of moderate intensity cardio this evening.

[RooRooTJ]

Yea, I did see that. The only way I would do it is if I happen to win my Masters Pro Card at the NSSN and could enter the Masters Pro division at the Can/Am because they accept pro cards from all organizations. I just don't know how it works with WNBF yet.

I may be wrong, but I think the WBNF is pretty strict on its rules. I think once you become a WBNF Pro, you can only compete in their shows or you have to forfeit your card.

[tsajdak]

I may be wrong, but I think the WBNF is pretty strict on its rules. I think once you become a WBNF Pro, you can only compete in their shows or you have to forfeit your card.

Kinda what I figured, but thought maybe I could slip it in because its the following week. No biggie.

[tsajdak]

Well, I'm about 5 weeks into my prep and I'm very happy with my strength still. Justin must be doing some right. This workout is nice, I really like it. I love the fact that I start heavy and work into a burn. Get a great feel for the weight by the end. Today's workout definitely does anumber on the hand callusses(spelling?), ouch, straps or not. Here's today's workout:

Bentover BB Rows, 2-4 sets, 3-5 reps
- 3 warmup sets
- 225lb X 5
- 275lb X 5
- 295lb X 5
- 315lb X 5 PR!!

DB Rows, 2-3 sets, 6-12 reps
- 110lb X 12
- 125lb X 12(DB's don't go any higher in our gym)
- 125lb X 12

Lat Pulldowns, 2-3 sets, 6-12 reps
- 120lb X 12
- 140lb X 12
- 160lb X 12

Seated Cable Row, 1 set of 40
- 70lb X 40

BB Shrugs, 2 sets, 3-5 reps
- 405lb X 5
- 455lb X 5
- 495lb X 5(misread and did 3 sets instead of 2) Oh well!!!

DB Shrugs, 2 sets, 6-12 reps
- 110lb X 12
- 110lb X 12

BB Shrugs, 1 set of 40
- 185lb X 40

Went back to gym this evening for abs, back hyperextensions, 20 minutes low intensity cardio, and tanning.

[jked4life]

Kinda what I figured, but thought maybe I could slip it in because its the following week. No biggie.

I want to say there is a 30 day period before you have to officially accept or decline your card with the WNBF. Theoretically you could do a few shows in the meantime. Don't quote me on that though.

[tsajdak]

I want to say there is a 30 day period before you have to officially accept or decline your card with the WNBF. Theoretically you could do a few shows in the meantime. Don't quote me on that though.

Sweet, I'll quote you. :)

[Quelly]

I want to say there is a 30 day period before you have to officially accept or decline your card with the WNBF. Theoretically you could do a few shows in the meantime. Don't quote me on that though.

I know a few guys who did just that....one of their last names spelled backwards was strebla

[tsajdak]

Today was the first day of my prep so far that I haven't felt strong. Was kinda disappointing, especially considering today was refeed day. I pushed my way through it as best as I could. I hate not having a awesome leg day. I wouldn't say it was a bad day, its 8:26 at night and my legs are still beat so it must have been pretty good.
I just checked into billeting on Youngstown Air Base. They just finished remodeling the gym last month so I'm looking forward to checking it out the next few days. Tomorrow is an off day so I will just be doing cardio, calves and abs.
Here are today's numbers:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 315lb X 5
- 335lb X 5
- 365lb X 5
- 385lb X 5

Pivot Leg Press, 2-3 sets, 6-12 reps
- 4pps X 12
- 4pps X 12
- 4pps + 25 X 12

Front Squats, 2-3 sets, 6-12 reps
- 135lb X 12
- 155lb X 12
- 185lb X 10(legs were shot)

Pivot Leg Press, 1 set of 40
- 2pps X 40.....OMG

Seated Calf Raise, 2 sets, 10-15 reps
- 4plates X 15 X 2 sets

Leg Press Calf Raise, 2 sets, 40 reps
- 2pps X 40(literally thought my calves were going to burst into flames)
- 2pps X 20, drop to 1pps X 20

I was going to do cardio when I got here on base but I don't think my legs would like that very much right now. There's always tomorrow..

[tsajdak]

I know a few guys who did just that....one of their last names spelled backwards was strebla

Sounds good. I will definitely look into it further now.

[RooRooTJ]

Today was the first day of my prep so far that I haven't felt strong. Was kinda disappointing, especially considering today was refeed day. I pushed my way through it as best as I could. I hate not having a awesome leg day. I wouldn't say it was a bad day, its 8:26 at night and my legs are still beat so it must have been pretty good.
I just checked into billeting on Youngstown Air Base. They just finished remodeling the gym last month so I'm looking forward to checking it out the next few days. Tomorrow is an off day so I will just be doing cardio, calves and abs.
Here are today's numbers:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 315lb X 5
- 335lb X 5
- 365lb X 5
- 385lb X 5

Pivot Leg Press, 2-3 sets, 6-12 reps
- 4pps X 12
- 4pps X 12
- 4pps + 25 X 12

Front Squats, 2-3 sets, 6-12 reps
- 135lb X 12
- 155lb X 12
- 185lb X 10(legs were shot)

Pivot Leg Press, 1 set of 40
- 2pps X 40.....OMG

Seated Calf Raise, 2 sets, 10-15 reps
- 4plates X 15 X 2 sets

Leg Press Calf Raise, 2 sets, 40 reps
- 2pps X 40(literally thought my calves were going to burst into flames)
- 2pps X 20, drop to 1pps X 20

I was going to do cardio when I got here on base but I don't think my legs would like that very much right now. There's always tomorrow..

385lb X 5 **
If this isn't strong, then I don't want to be strong.

[tsajdak]

385lb X 5 **
If this isn't strong, then I don't want to be strong.

Thanks bro, but I just wasn't feeling it. Ya know what I mean? Everything I was doing felt heavy.

[tsajdak]

Went to the base gym here at Youngstown Air Reserve Base. I like it. Much bigger and a bunch of new equipment, Hammer Strength, love it. Today was my off day so went and did 20 minutes of moderate cardio, did some abs then threw in some abductor and adductors. Tomorrow is shoulders and biceps and Saturday is deadlifts and hamstrings. I wanted to make sure it would be alright to do deadlifts in there. I asked the guy and he kinda looked at me with this baffled look. Then asked, "how heavy do you plan on going?" I said not too heavy, probably up to 400lb or so. His eyes opened a little more, then he says, "do you have a workout partner?" I almost laughed as I said, "I'm doing deadlifts." His final question was(and this is for AustrianOak), "how much grunting will you be doing?" Of course I said, "oh, not much at all." LOL.
On a prep note, I weighed in at the gym. Boxers and sox, midday with 4 meals down....... 195.4lbs. Started posing every night to tighten up. Like I heard on a certain movie the other night.... I love it when a plan comes together!

[deltpecx]

Went to the base gym here at Youngstown Air Reserve Base. I like it. Much bigger and a bunch of new equipment, Hammer Strength, love it. Today was my off day so went and did 20 minutes of moderate cardio, did some abs then threw in some abductor and adductors. Tomorrow is shoulders and biceps and Saturday is deadlifts and hamstrings. I wanted to make sure it would be alright to do deadlifts in there. I asked the guy and he kinda looked at me with this baffled look. Then asked, "how heavy do you plan on going?" I said not too heavy, probably up to 400lb or so. His eyes opened a little more, then he says, "do you have a workout partner?" I almost laughed as I said, "I'm doing deadlifts." His final question was(and this is for AustrianOak), "how much grunting will you be doing?" Of course I said, "oh, not much at all." LOL.
On a prep note, I weighed in at the gym. Boxers and sox, midday with 4 meals down....... 195.4lbs. Started posing every night to tighten up. Like I heard on a certain movie the other night.... I love it when a plan comes together!

Two things struck me;

Is this your first encounter with Hammer Strength equipment?
and
Why do people get troubled by grunting and heavy lifting....IT'S A GYM?

[tsajdak]

Two things struck me;

Is this your first encounter with Hammer Strength equipment?
and
Why do people get troubled by grunting and heavy lifting....IT'S A GYM?

No, I have always used HS, but they never had it there. Although I have never used HS leg extension and seated leg curl like they have there.
And as far as the grunting goes, lets remember its an Air Force gym. lol. When I was overseas, the gym on the base in Kuwait, you would be kicked out of the gym for putting the DB's down too hard, much less drop them, haha.

[FATHER FLEX]

Went to the base gym here at Youngstown Air Reserve Base. I like it. Much bigger and a bunch of new equipment, Hammer Strength, love it. Today was my off day so went and did 20 minutes of moderate cardio, did some abs then threw in some abductor and adductors. Tomorrow is shoulders and biceps and Saturday is deadlifts and hamstrings. I wanted to make sure it would be alright to do deadlifts in there. I asked the guy and he kinda looked at me with this baffled look. Then asked, "how heavy do you plan on going?" I said not too heavy, probably up to 400lb or so. His eyes opened a little more, then he says, "do you have a workout partner?" I almost laughed as I said, "I'm doing deadlifts." His final question was(and this is for AustrianOak), "how much grunting will you be doing?" Of course I said, "oh, not much at all." LOL.
On a prep note, I weighed in at the gym. Boxers and sox, midday with 4 meals down....... 195.4lbs. Started posing every night to tighten up. Like I heard on a certain movie the other night.... I love it when a plan comes together!


That is a classic! "Do you have a workout partner?" ha ha ha!

[tsajdak]

That is a classic! "Do you have a workout partner?" ha ha ha!

Sometimes the Air Force takes the "Wingman" concept a little too far, lol

[tsajdak]

Another day at the Air Base gym. I couldn't really find a set up that I felt comfortable with for BB Military Press and I didn't want to use a machine or smith machine so I just used the power rack with no spot. Would have liked to go heavier but it is what it is.

Diet has been spot on for weeks now. I think I'm gonna treat myself tomorrow night. The Outback here in Youngstown gives us 50% off when we go and eat there in uniform. Gotta love that. The diet will still be pretty close. Plan on getting the small outback special with a sweet potato and of course brocolli(they have the best brocolli). Tomorrow is my refeed day anyways, I will just keep my fat lower during the day.

Here's today's numbers:

Started out in true Rich "The Freak on Wheels" Knapp fashion and did a 5 minute warmup on the hand bike.

Seated BB Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 135lb X 5
- 155lb X 5
- 185lb X 5
- 205lb X 3

Seated Arnold Press, 2-3 sets, 6-12 reps
- 40lb X 12
- 50lb X 12
- 60lb X 12

BB Front Raise, 2 sets, 6-12 reps
- 55lb X 12
- 65lb X 12

DB Lateral Raise, 1 set of 40
- 15lb X 40....oh the burn

Pinwheel Curls(Crossbody Hammer Curls), 2 sets, 3-5 reps
- 2 warmup sets
- 55lb X 5
- 65lb X 5

Standing BB Curl, 2-3 sets, 6-12 reps
- 85lb X 12
- 95lb X 12
- 105lb X 10

Cable Preacher Curls, 1-2 sets, 40 reps
- These were hard to gauge how much to use
- 27.5lb X 40
- 22.5lb X 40 OMG!!!!

After workout did some abs, calves and 20 minutes of moderate cardio.

[jked4life]

I know a few guys who did just that....one of their last names spelled backwards was strebla

I thought so. I think a little birdie told me that in conversation a few weeks ago.




Looks like you're doing a great job so far. Glad to see you've already got the posing going and diet is really dialed in. Always good to get out when you can, especially if you can hit your numbers or at a least close. Last thing you want a prep to be is an isolating experience.

[tsajdak]

I thought so. I think a little birdie told me that in conversation a few weeks ago.




Looks like you're doing a great job so far. Glad to see you've already got the posing going and diet is really dialed in. Always good to get out when you can, especially if you can hit your numbers or at a least close. Last thing you want a prep to be is an isolating experience.

Having this log really helps in the prep as well. I feel more accountable.

[jked4life]

Having this log really helps in the prep as well. I feel more accountable.

Helped me a lot last year. Not just for the accountability but for the support from people that really understand where you're at mentally, especially as you get really lean and crazy. Everyone who posts in this section knows what it's like, knows what to say and at all the right times. Prep is a tough thing but it helps when you know you have a lot of people rooting for you and impatiently waiting for you to post pics and results from your shows :)

[tsajdak]

Helped me a lot last year. Not just for the accountability but for the support from people that really understand where you're at mentally, especially as you get really lean and crazy. Everyone who posts in this section knows what it's like, knows what to say and at all the right times. Prep is a tough thing but it helps when you know you have a lot of people rooting for you and impatiently waiting for you to post pics and results from your shows :)

Very true. Appreciate your support.

[tsajdak]

Went to the Air Base gym again today. So had to move some things around to be able to deadlift. Can tell its not an exercise that anyone ever does in there, ha. Today was a refeed day but still wasn't really feeling it. I feel alot stronger working out at lunch time than after work. I also switched back to regular deadlifts instead of sumo DL's today. Gotta get used to them again. Looking forward to going home tomorrow, I don't like being away from home this long, 4 1/2 days is too long. Not to mention I'm sick of living out of tupperware containers. Here are today's numbers:

Deadlifts, 2-4 sets, 3-5 reps
- 3 warmup sets
- 315lb X 5
- 365lb X 5
- 405lb X 5
- 425lb X 5

SLDL, 3-4 sets, 6-12 reps
- 185lb X 12
- 205lb X 12
- 225lb X 12
- 245lb X 10

Lying Leg Curls, 3-4 sets, 6-12 reps, 1 set of 40
- Plate 8(not sure of weight) X 12
- Plate 9 X 12
- Plate 10 X 12
- Plate 11 X 10
- Plate 4 X 40

Just wasn't feeling it today, couldn't find the motivation. I used to workout by myself all the time and never had a problem getting hyped. Maybe its a combination of lifting alone and being in a timid AF gym. Either way, I will be back with a vengeance on Monday.

Like I promised myself, went and got that steak dinner at Outback. Oh so good!!! It also feels good having random people come up to us(in uniform) and thank us for our service. Its good to know that there are alot of people out there that respect the military and what we do.

I'll be posting my weight on Monday or Tuesday, which ever one I like best, lol. Tomorrow is a total off day due to reserves then the 2 1/2 hour drive home afterwards. See ya Monday

[tsajdak]

I will be traveling to Chester, VA for a week twice during the month of February. Chester is south of Richmond. I guess I could drive to Richmond for a gym if need be but would rather have something closer to the hotel. I do have access to the Defense Supply Center Richmond, does anyone know how good the gym is there on base? I did the google search, but I know some of the smaller gyms which are usually the good gyms aren't listed on there. Any help would be appreciated. Thanks.

[tsajdak]

Today started out really good. I was happy as hell with bench. Found out that incline BB press takes alot more out of me than DB incline. I may have to substitute something for close grip bench also. It hurts my elbow just way too much. Next week I'll really drop the weight and maybe just go for more reps. The 3-5 reps is just not possible. Here are today's numbers:

BB Bench Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 230lb X 5
- 250lb X 5
- 270lb X 5
- 275lb X 5, PR, oh yea, knew I would get them this week

Incline BB Bench Press, 2-3 sets, 6-12 reps
- 155lb X 12(way too light)
- 175lb X 12
- 185lb X 12

DB Bench Press, 2-3 sets, 6-12 reps
- 70lb X 12
- 90lb X 12
- 100lb X 7, 2 negatives

DB Flys, 1 set of 40
- 40lb X 37

Closegrip Bench Press, 2 sets, 3-5 reps
- 185lb X 5
- 185lb X 5(these hurt like hell)

Seated 2 Handed DB Overhead Extension, 2 sets, 6-12 reps
- 95lb X 12
- 105lb X 11

Cable Tricep Extension, 1 set of 40
- 30lb X 40(Used lat pulldown machine, alot heavier and sticks)

I was going to post my weight today but forgot to weigh in this morning before I ate. Will have to be tomorrow. I plan on getting in 20 minutes of cardio at some point this evening.

[jaredmus]

Went to the Air Base gym again today. So had to move some things around to be able to deadlift. Can tell its not an exercise that anyone ever does in there, ha. Today was a refeed day but still wasn't really feeling it. I feel alot stronger working out at lunch time than after work. I also switched back to regular deadlifts instead of sumo DL's today. Gotta get used to them again. Looking forward to going home tomorrow, I don't like being away from home this long, 4 1/2 days is too long. Not to mention I'm sick of living out of tupperware containers. Here are today's numbers:

Deadlifts, 2-4 sets, 3-5 reps
- 3 warmup sets
- 315lb X 5
- 365lb X 5
- 405lb X 5
- 425lb X 5

SLDL, 3-4 sets, 6-12 reps
- 185lb X 12
- 205lb X 12
- 225lb X 12
- 245lb X 10

Lying Leg Curls, 3-4 sets, 6-12 reps, 1 set of 40
- Plate 8(not sure of weight) X 12
- Plate 9 X 12
- Plate 10 X 12
- Plate 11 X 10
- Plate 4 X 40

Just wasn't feeling it today, couldn't find the motivation. I used to workout by myself all the time and never had a problem getting hyped. Maybe its a combination of lifting alone and being in a timid AF gym. Either way, I will be back with a vengeance on Monday.

Like I promised myself, went and got that steak dinner at Outback. Oh so good!!! It also feels good having random people come up to us(in uniform) and thank us for our service. Its good to know that there are alot of people out there that respect the military and what we do.

I'll be posting my weight on Monday or Tuesday, which ever one I like best, lol. Tomorrow is a total off day due to reserves then the 2 1/2 hour drive home afterwards. See ya Monday

trevor heres a little motivation for ya

not sure if you have seen it yet

http://www.youtube.com/watch?v=b4OdH2JoKMs

[tsajdak]

trevor heres a little motivation for ya

not sure if you have seen it yet

http://www.youtube.com/watch?v=b4OdH2JoKMs

Hell yea, that will do it.
Thanks bro

[tsajdak]

Picked up an elbow sleeve last night along with some wrist wraps. Also grabbed some glucosimin/chondroitin for my old ass joints. I've been doing some research online about this pain I have in my elbow. I have all the "Doctors"(I think they stayed in a Holiday inn Express) at the gym telling me what it is and what I should do for it. So one diagnosis was tennis elbow so I started with that. It was close but not excatly it. Pain in on the inside of my elbow so determined it to be golf elbow. Of course the first step in care is rest and that ain't happening. So I'll do the ice and some stretching. I will just suck it up.

Pulled some heavy weights on bentover row today, and lowered the weight a little on DB row and lat pulldown after reading the article on 3DMJ on isolating lats. Could definitely tell the difference. I think I will lower the weight on bentover row as well and really concentrate on the squeeze and contraction. Here's today's numbers:

Bentover BB Rows, 2-4 sets, 3-5 reps
- 3 warmup sets
- 245lb X 5
- 295lb X 5
- 315lb X 5
- 325lb X 5 PR!!

DB Rows, 2-3 sets, 6-12 reps
- 80lb X 12
- 95lb X 12
- 100lb X 12

Lat Pulldowns, 2-3 sets, 6-12 reps
- Plate 7(just listing plate cause it is heavier than 70lb) X 12
- Plate 9 X 12
- Plate 11 X 12

Seated Cable Row, 1 set of 40
- Plate 8 X 40

BB Shrugs, 2 sets, 3-5 reps
- 425lb X 5
- 465lb X 5

DB Shrugs, 2 sets, 6-12 reps
- 120lb X 12
- 120lb X 12

BB Shrugs, 1 set of 40
- 215lb X 40(Wow, these were burning)

Went back the gym tonight. 16 minute HIIT, 3 minute warmup, 10 intervals, 3 minute cool down. Abs, Abductor, Adductor, and tanning.

Like I promised:

Morning weight: 194.2(thought I would be a little lighter just due to how I've been looking). Justin says I'm right on track for just under 10 weeks out.

[myo15801]

Hey Trevor. Looks like your moving some serious weight. Hope the motivation increases and the elbow gets better! I have issues with my elbow from time to time when doing skull crushers. Annoys the crap out of me! Definitely gonna follow your journey. I'm sure it'll help motivate me along my prep too.

Safe travels dude

[zmcdole]

If you've got any joint problems you should give cissus and coconut butter a try. I've tried everything including a joint blend with gluc/chond/msm. I experienced very minimal results at best with that. Cissus along with coconut butter is the only thing that's made a noticeable difference. The coconut butter is higher in saturated fats so you don't wanna go overboard with it, but man it sure helped me. It's pretty tasty too. Oh and ICE ICE BABY!!

I haven't used ibuprofen for any joint pain in months since I started with the cissus and coconut butter. I was popping those babies like Skittles before.

[RooRooTJ]

Picked up an elbow sleeve last night along with some wrist wraps. Also grabbed some glucosimin/chondroitin for my old ass joints. I've been doing some research online about this pain I have in my elbow. I have all the "Doctors"(I think they stayed in a Holiday inn Express) at the gym telling me what it is and what I should do for it. So one diagnosis was tennis elbow so I started with that. It was close but not excatly it. Pain in on the inside of my elbow so determined it to be golf elbow. Of course the first step in care is rest and that ain't happening. So I'll do the ice and some stretching. I will just suck it up.

Pulled some heavy weights on bentover row today, and lowered the weight a little on DB row and lat pulldown after reading the article on 3DMJ on isolating lats. Could definitely tell the difference. I think I will lower the weight on bentover row as well and really concentrate on the squeeze and contraction. Here's today's numbers:

Bentover BB Rows, 2-4 sets, 3-5 reps
- 3 warmup sets
- 245lb X 5
- 295lb X 5
- 315lb X 5
- 325lb X 5 PR!!

DB Rows, 2-3 sets, 6-12 reps
- 80lb X 12
- 95lb X 12
- 100lb X 12

Lat Pulldowns, 2-3 sets, 6-12 reps
- Plate 7(just listing plate cause it is heavier than 70lb) X 12
- Plate 9 X 12
- Plate 11 X 12

Seated Cable Row, 1 set of 40
- Plate 8 X 40

BB Shrugs, 2 sets, 3-5 reps
- 425lb X 5
- 465lb X 5

DB Shrugs, 2 sets, 6-12 reps
- 120lb X 12
- 120lb X 12

BB Shrugs, 1 set of 40
- 215lb X 40(Wow, these were burning)

Went back the gym tonight. 16 minute HIIT, 3 minute warmup, 10 intervals, 3 minute cool down. Abs, Abductor, Adductor, and tanning.

Like I promised:

Morning weight: 194.2(thought I would be a little lighter just due to how I've been looking). Justin says I'm right on track for just under 10 weeks out.

Geeze, if there enough weigth in the gym for you? Hell of a job on the pulls. I also have to second the Cissus. I have had some really good results with that as well.

When do we get to see the 10 week out pics.

[tsajdak]

Ok, today I felt alot better than last week. Went up in weight on just about all of my exercises. Today was a refeed day so I had to take advantage of those extra carbs. And here I sit posting this and all I want to do is get back to the gym. I usually have a hard time doing cardio on leg day but I think today it is needed so after I get done with this I'm gonna head back to the gym and get some low intensity cardio in. Prolly do some more calves even though I did them already today, and of course I'll do some abs. Then end it with a 12 minute nap in the tanning bed, ha. Here are today's numbers:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 325lb X 5
- 345lb X 5
- 375lb X 5
- 395lb X 5

Pivot Leg Press, 2-3 sets, 6-12 reps
- 4pps X 12
- 4pps + 25 X 12
- 5pps X 12

Front Squats, 2-3 sets, 6-12 reps
- 155lb X 12
- 175lb X 12
- 185lb X 12(Got them all this week. Was disappointed I didn't get them last week)

Pivot Leg Press, 1 set of 40
- 2pps X 40.....OMG

Seated Calf Raise, 2 sets, 10-15 reps
- 4plates X 15 X 2 sets

Leg Press Calf Raise, 2 sets, 40 reps
- 2pps X 20, drop to 1pps X 20
- 2pps X 20, drop to 1pps X 20

[tsajdak]

If you've got any joint problems you should give cissus and coconut butter a try. I've tried everything including a joint blend with gluc/chond/msm. I experienced very minimal results at best with that. Cissus along with coconut butter is the only thing that's made a noticeable difference. The coconut butter is higher in saturated fats so you don't wanna go overboard with it, but man it sure helped me. It's pretty tasty too. Oh and ICE ICE BABY!!

I haven't used ibuprofen for any joint pain in months since I started with the cissus and coconut butter. I was popping those babies like Skittles before.


Geeze, if there enough weigth in the gym for you? Hell of a job on the pulls. I also have to second the Cissus. I have had some really good results with that as well.

When do we get to see the 10 week out pics.

I will definitely look into getting Cissus, thanks for the heads up guys.
I will take some 9 week out pictures this weekend. Last weekend I was too busy with reserves.

[tsajdak]

Today was an off day, but my motivation has been so high lately I couldn't stay away from the gym. So I went in and had a 7 point BF% check done with caliper. Like I said before, I don't have much faith in the accuracy of these but whatever. So, with that being said, it was measured at 6.5%. After that I did some abs, calves and some abductor and adductor. When I got home from work I took the dogs for a walk in the snowy park, they love it. Then came in and did 22 minutes of cardio. 5 minute warmup, 15 minute light 5mph job with 2% incline, then 2 minute cooldown. On a final note, weighed in again this morning....192.0. Finally starting to come down on a consistent basis.

[COZ999]

awesome glad I found this. I also might be getting orders to Wright Patt. That would be cool to meet up for a workout. Either way I wanna hit the Arnold this year to work the EFX booth so maybe I will see you there

[tsajdak]

awesome glad I found this. I also might be getting orders to Wright Patt. That would be cool to meet up for a workout. Either way I wanna hit the Arnold this year to work the EFX booth so maybe I will see you there

That would be awesome to grab a workout, get ahold of me if you are out at Wright Patt. I will definitely see you at the Arnold. I'm in the process of rescheduling my reserves that weekend. I have to go out of town for work, wink wink, lol.

[COZ999]

That would be awesome to grab a workout, get ahold of me if you are out at Wright Patt. I will definitely see you at the Arnold. I'm in the process of rescheduling my reserves that weekend. I have to go out of town for work, wink wink, lol.

haha yea I think I have some business down around the expo center. If you dont mind me asking, what is your job in the reserves?

[tsajdak]

haha yea I think I have some business down around the expo center. If you dont mind me asking, what is your job in the reserves?

Up until 1/1/2010 I was in avionics. Working on C-130's, love those planes. 1/1/2010 I switched over to being a Career Advisor for a couple reasons. First, I am kinda done with these deployments for a while and second, it was the only way I was going to get E-7.
What do you do?

[COZ999]

Up until 1/1/2010 I was in avionics. Working on C-130's, love those planes. 1/1/2010 I switched over to being a Career Advisor for a couple reasons. First, I am kinda done with these deployments for a while and second, it was the only way I was going to get E-7.
What do you do?

aerospace physiology. altitude chamber traning/ high altitude airdrop mission support stuff on 130's mostly. I love it, so much that I want to commission in it.

[jked4life]

Today was an off day, but my motivation has been so high lately I couldn't stay away from the gym. So I went in and had a 7 point BF% check done with caliper. Like I said before, I don't have much faith in the accuracy of these but whatever. So, with that being said, it was measured at 6.5%. After that I did some abs, calves and some abductor and adductor. When I got home from work I took the dogs for a walk in the snowy park, they love it. Then came in and did 22 minutes of cardio. 5 minute warmup, 15 minute light 5mph job with 2% incline, then 2 minute cooldown. On a final note, weighed in again this morning....192.0. Finally starting to come down on a consistent basis.

Meh, I'm not a huge fan of calipers. I do know that 192.0 means you are well on your way though. Not too far to go with a good amount of time to do it in. Perfect. Can't wait to see you take home that pro card. There's been very little talk about the NSSN so far. I'm starting to think people are avoiding the show because they know you're going to be there :p


BTW, those squats are some very nice work. Keep on rolling.

[COZ999]

Meh, I'm not a huge fan of calipers. I do know that 192.0 means you are well on your way though. Not too far to go with a good amount of time to do it in. Perfect. Can't wait to see you take home that pro card. There's been very little talk about the NSSN so far. I'm starting to think people are avoiding the show because they know you're going to be there :p


BTW, those squats are some very nice work. Keep on rolling.

Well as far as calipers go I did mine and was reading 9.2%. I got a DEXA bone scanner done and was 16.4% The DEXA scanner has a 1-3% variance. I also got the impedience one and it read 15.4% Yes my bodyfat was high but the number was legit. I was a little sour about my numbers but a good buddy of mine grounded me and said who gives a $hit all that matters is how you look on stage...same as arm size, how big a bench number is or even your bodyweight. From the looks of it your gonna do great this year! and whether you are 4% or 40% your gonna show em whos boss

[tsajdak]

Meh, I'm not a huge fan of calipers. I do know that 192.0 means you are well on your way though. Not too far to go with a good amount of time to do it in. Perfect. Can't wait to see you take home that pro card. There's been very little talk about the NSSN so far. I'm starting to think people are avoiding the show because they know you're going to be there :p


BTW, those squats are some very nice work. Keep on rolling.

Thanks, I've dropped the weight down on squats and concentrated on getting low. Now the weights are slowing creeping back up.
Hopefully the next 9 weeks go the way they should.


Well as far as calipers go I did mine and was reading 9.2%. I got a DEXA bone scanner done and was 16.4% The DEXA scanner has a 1-3% variance. I also got the impedience one and it read 15.4% Yes my bodyfat was high but the number was legit. I was a little sour about my numbers but a good buddy of mine grounded me and said who gives a $hit all that matters is how you look on stage...same as arm size, how big a bench number is or even your bodyweight. From the looks of it your gonna do great this year! and whether you are 4% or 40% your gonna show em whos boss

Yea, I'm not too concerned about the BF% just like using it as a gauge to go along with weight loss to make sure I'm on track.

[tsajdak]

Glad to be back in my own gym with my workout partners for this workout. BB military press is one lift I do not like doing on my own. Felt really good today, had a huge pump going. One thing I notice during my prep is that I never seem to not get good pumps as my prep goes on and my carbs go down. One thing; however, was my elbow was absolutely killing me doing BB curls. Here's today's numbers:

Seated BB Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 155lb X 5
- 175lb X 5
- 195lb X 5
- 225lb X 3(195 felt really easy but I guess this was too big of a jump)

Seated Arnold Press, 2-3 sets, 6-12 reps
- 55lb X 12
- 60lb X 12
- 65lb X 12

BB Front Raise, 2 sets, 6-12 reps
- 65lb X 12
- 75lb X 12

DB Lateral Raise, 1 set of 40
- 15lb X 40....oh the burn

Pinwheel Curls(Crossbody Hammer Curls), 2 sets, 3-5 reps
- 2 warmup sets
- 60lb X 5
- 65lb X 5

Standing BB Curl, 2-3 sets, 6-12 reps
- 85lb X 12
- 95lb X 12
- 105lb X 12(elbow was on FIRE!!)

Cable Preacher Curls, 1-2 sets, 40 reps
- 30lb X 40
- 40lb X 40 OMG!!!!

I plan on taking some progress pics tonight, hopefully have them posted by the end of the weekend. For some reason my stomach is killing me, hoping it goes away. Don't know if I could even pose right now.

[deltpecx]

Glad to be back in my own gym with my workout partners for this workout. BB military press is one lift I do not like doing on my own. Felt really good today, had a huge pump going. One thing I notice during my prep is that I never seem to not get good pumps as my prep goes on and my carbs go down. One thing; however, was my elbow was absolutely killing me doing BB curls. Here's today's numbers:

Seated BB Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 155lb X 5
- 175lb X 5
- 195lb X 5
- 225lb X 3(195 felt really easy but I guess this was too big of a jump)


I hate it when this happens. I'm going along all strong and pumped and then...s#!+ that was heavy...fail!
When this happens I have to remind myself that the little plates are my friends.

I'm with you on training with your regular training partners. They know just how to spot you and push you.

Are you doing anything to tkae care of your elbow?

[tsajdak]

I hate it when this happens. I'm going along all strong and pumped and then...s#!+ that was heavy...fail!
When this happens I have to remind myself that the little plates are my friends.

I'm with you on training with your regular training partners. They know just how to spot you and push you.

Are you doing anything to tkae care of your elbow?

I did some research online and I'm pretty sure it's golf elbow. Same as tennis elbow except on the inside of the arm instead of the outside. Of course the first treatment is rest, well we both know thats not happening. So I'll do the next best thing, ice, some stretching exercises for the forearm and a couple other things to release the strain in the forearm. And of course lots of ibuprofen.

[Sporto1633]

I did some research online and I'm pretty sure it's golf elbow. Same as tennis elbow except on the inside of the arm instead of the outside. Of course the first treatment is rest, well we both know thats not happening. So I'll do the next best thing, ice, some stretching exercises for the forearm and a couple other things to release the strain in the forearm. And of course lots of ibuprofen.

How about high dose cissus? It's a nice NSAID if you have the means of picking some up...

Sporto

[tsajdak]

How about high dose cissus? It's a nice NSAID if you have the means of picking some up...

Sporto

Thats is actually on my list of things to get. Thanks Tommy

[Sporto1633]

Thats is actually on my list of things to get. Thanks Tommy

Great! I'm a big fan of cissus and it has always worked great for me in the past. When you train as intense as we do all year round, whether cutting for a show or putting on lean mass, it is inevitable to get strains, micro tears, etc. Thank god there's some good stuff out there we can take to help with it...

Sporto

[tsajdak]

A few progress pics, kinda cold and very flat.

http://forum.bodybuilding.com/attachment.php?attachmentid=3010103&d=1295104485
http://forum.bodybuilding.com/attachment.php?attachmentid=3010113&d=1295104497
http://forum.bodybuilding.com/attachment.php?attachmentid=3010123&d=1295104507
http://forum.bodybuilding.com/attachment.php?attachmentid=3010133&d=1295104518

[tsajdak]

Oh yea, 9 weeks out:

http://forum.bodybuilding.com/attachment.php?attachmentid=3010143&d=1295104577
http://forum.bodybuilding.com/attachment.php?attachmentid=3010153&d=1295104587
http://forum.bodybuilding.com/attachment.php?attachmentid=3010163&d=1295104603
http://forum.bodybuilding.com/attachment.php?attachmentid=3010173&d=1295104611
http://forum.bodybuilding.com/attachment.php?attachmentid=3010193&d=1295104618

[tsajdak]

Please critique all posing. I need help
http://forum.bodybuilding.com/attachment.php?attachmentid=3010203&d=1295104679
http://forum.bodybuilding.com/attachment.php?attachmentid=3010223&d=1295104689
http://forum.bodybuilding.com/attachment.php?attachmentid=3010233&d=1295104700
http://forum.bodybuilding.com/attachment.php?attachmentid=3010243&d=1295104708
http://forum.bodybuilding.com/attachment.php?attachmentid=3010253&d=1295104716
http://forum.bodybuilding.com/attachment.php?attachmentid=3010273&d=1295104789

[Blazed]

They pics are like 1"x1" lol

[tsajdak]

They pics are like 1"x1" lol

Dam, I'll fix it later

[tsajdak]

They pics are like 1"x1" lol

Should be fixed now.

[tsajdak]

I wish I knew how to make the pics show up without having to click on them. I'm still learning this forum stuff

[deltpecx]

Here you go:


I wish I knew how to make the pics show up without having to click on them. I'm still learning this forum stuff

http://forum.bodybuilding.com/attachment.php?attachmentid=3010143&d=1295104577

Now click on this post with reply and you will see this before and after the pics URL:

URL

I almost forgot!
Damn! You look good!
How many more weeks until the contest?

Front lat spread is money!

[tsajdak]

Here you go:



http://forum.bodybuilding.com/attachment.php?attachmentid=3010143&d=1295104577

Now click on this post with reply and you will see this before and after the pics URL:

URL

I almost forgot!
Damn! You look good!
How many more weeks until the contest?

Front lat spread is money!

Thanks, i got it all set now.
Thanks, I made my back a priority. I am 9 weeks out.

[tsajdak]

Todat was a great workout. I don't have a lot of time to post much. I still have to eat and get a raod meal ready cause I promised my wife we would go to the Outlet mall today which is like 45 minutes to an hour away. They do have an UnderArmor and Nike store there though, ;) So here is today's workout:

Deadlifts, 2-4 sets, 3-5 reps
- 3 warmup sets
- 335lb X 5
- 385lb X 5
- 415lb X 5
- 435lb X 3(Only got 3 on these, but hey, can't complete every set right?)

SLDL, 3-4 sets, 6-12 reps
- 195lb X 12
- 215lb X 12
- 235lb X 12
- 245lb X 12(I did get all of these today even with the 3 previous sets being heavier)


Lying Leg Curls, 3-4 sets, 6-12 reps, 1 set of 40
- 90lb X 12
- 100lb X 12
- 105lb X 12
- 110lb X 12
- 40lb X 40(should have gone a little heavier so concentrated on the squeeze)

[jaredmus]

id say your doing good, you have that mature look to your muscle which is a real benfit , i still have some time to go for that. lucky :) but yeah looking good man just keep it up, id be more upstraight when you hit the side chest sorta like how arnold hits it dont bend over i think it will really show off your chest better
other wise keep it up

[tsajdak]

id say your doing good, you have that mature look to your muscle which is a real benfit , i still have some time to go for that. lucky :) but yeah looking good man just keep it up, id be more upstraight when you hit the side chest sorta like how arnold hits it dont bend over i think it will really show off your chest better
other wise keep it up

Thanks bro. I kno what ur saying about the side chest now that I'm looking at the pics. I will remember that from now on.

[tsajdak]

Today is an off day. Not happy at all with my weight this morning. I think I might drop to 1 refeed a week from 2 and see how it works.
Did some moderate cardio today. 20 minutes on treadmill. 1.5% incline between 5-6mph speed. 9 weeks to get this dialed in.

[Jrich54338]

Today is an off day. Not happy at all with my weight this morning. I think I might drop to 1 refeed a week from 2 and see how it works.
Did some moderate cardio today. 20 minutes on treadmill. 1.5% incline between 5-6mph speed. 9 weeks to get this dialed in.

Trevor,
See if that works, but thinking about it how high are your re-feed days? If they are hovering in the 350 range maybe instead of getting rid of one bring them both down slightly maybe to 320 or 325. Nutrition is one of the key ingredients to keeping that metabolism firing on all cylinders.

[tsajdak]

Trevor,
See if that works, but thinking about it how high are your re-feed days? If they are hovering in the 350 range maybe instead of getting rid of one bring them both down slightly maybe to 320 or 325. Nutrition is one of the key ingredients to keeping that metabolism firing on all cylinders.

I talked to Justin about it, and he said basically the same thing. I guess I'm just wanting too much out of myself right now. We will keep this rolling with carbs a little lower on my refeed days.

[AustrianOakJr]

id say your doing good, you have that mature look to your muscle which is a real benfit ,

I was going to say the same thing.....you are very dense looking. Thats a good thing. And you are very lean with 9 weeks to go. I agree with Jrich.....dropping to one refeed after two is probably not the best move. But I dont know that lowering them is the way to go either. Refeeds will go largely to glycogen refill, which will keep that metabolism humming along. I dont know what your diet numbers look like, but I would be inclined to drop the diet days further before touching the refeed. Just my $.02 for what its worth.

As for posing critique, the biggest one I have for you is on your rear double/lat spread.....take your toes and point them out so that you can see your quad sweep from the rear....makes the legs appear larger from behind. And maybe a slightly wider base as well.

[tsajdak]

I was going to say the same thing.....you are very dense looking. Thats a good thing. And you are very lean with 9 weeks to go. I agree with Jrich.....dropping to one refeed after two is probably not the best move. But I dont know that lowering them is the way to go either. Refeeds will go largely to glycogen refill, which will keep that metabolism humming along. I dont know what your diet numbers look like, but I would be inclined to drop the diet days further before touching the refeed. Just my $.02 for what its worth.

As for posing critique, the biggest one I have for you is on your rear double/lat spread.....take your toes and point them out so that you can see your quad sweep from the rear....makes the legs appear larger from behind. And maybe a slightly wider base as well.

Thanks for the diet advice. Gonna run it this way for a week, updating Justin daily to see if we should make adjustments. My main problem is my carbs are pretty low already. My body just doesn't respond well(ie I get fat), to higher carbs.
As far as the posing advice, when you say to point my toes out, do you mean both feet or just my rear foot? My rear shots are typically my worst. I have to learn to flex my glutes and hams better. Thanks again Sean

[tsajdak]

On another note. I ordered a "straight to web" digital video camera last week and its supposed to get delivered tomorrow. I'll have to learn how to get some posted up on here. Show some of my workouts before my strentgh starts falling off.
I got a Sony Bloggie, any reveiws on this?

[AustrianOakJr]

Thanks for the diet advice. Gonna run it this way for a week, updating Justin daily to see if we should make adjustments. My main problem is my carbs are pretty low already. My body just doesn't respond well(ie I get fat), to higher carbs.
As far as the posing advice, when you say to point my toes out, do you mean both feet or just my rear foot? My rear shots are typically my worst. I have to learn to flex my glutes and hams better. Thanks again Sean

Both feet. When you point your feet out, it brings your outer quad sweep into view from the rear. Try it, snap a few pics and ill take a look.

Also, on your DB pose......bring your elbows up just a touch to accent the v-taper.

[tsajdak]

Both feet. When you point your feet out, it brings your outer quad sweep into view from the rear. Try it, snap a few pics and ill take a look.

Also, on your DB pose......bring your elbows up just a touch to accent the v-taper.

Cool, thanks.

[AustrianOakJr]

Great! I'm a big fan of cissus and it has always worked great for me in the past. When you train as intense as we do all year round, whether cutting for a show or putting on lean mass, it is inevitable to get strains, micro tears, etc. Thank god there's some good stuff out there we can take to help with it...

Sporto

Do you prefer this rather than glucosomine/chondrointon/msm? Or in conjuction with those things? I have same problem with the tennis/golfers elbow and I have been taking the gluc/chon/msm combo for two months now. Its cleared up noticeably but still there. But you never know if its just because of the rest or if the supplement is doing something. The supps are expensive and im due for another bottle.....at 20 bucks a pop, it adds up.

[RooRooTJ]

Trev, pics are looking good for 9 weeks out. Looks to me like you brought up the back and legs nicely this off season.

[smflorence]

still lurkin in here ... lookin great

[tsajdak]

Trev, pics are looking good for 9 weeks out. Looks to me like you brought up the back and legs nicely this off season.

Hey thanks Justin. Worked hard in that short offseason concentrating on those.


still lurkin in here ... lookin great

Thanks man. Keep following, its gonna get real now.

[tsajdak]

Had off from work today. Thank you govt and thank you MLK. So had to go to Aspen cause base gym was closed as well. Had a great workout today; however, today was the first time I started feeling a ittle fatigued. Maybe its the diet and weight loss or maybe its the lack of pre w/o supp. Either way, I will work through it and keep pushing. Went back to DB incline today because the incline bench at Aspen SUCKS!!!!. Also had a little extra time today so threw in another tricep exercise. Here is today's workout:

BB Bench Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 235lb X 5
- 255lb X 5
- 275lb X 5
- 280lb X 3(Want to get all 5 next week)

Incline dB Bench Press, 2-3 sets, 6-12 reps
- 70lb X 12(way too light)
- 95lb X 12
- 100lb X 12

DB Bench Press, 2-3 sets, 6-12 reps
- 70lb X 12
- 85lb X 10
- 100lb X 6, 2 negatives(Fatigue was definitely setting in here)

DB Flys, 1 set of 40
- 40lb X 40(Got them all, but wow!!)

Closegrip Bench Press, 2 sets, 3-5 reps
- 155lb X 9
- 155lb X 8(went lighter weight for a few more reps due to my elbow pain)

Seated 2 Handed DB Overhead Extension, 2 sets, 6-12 reps
- 95lb X 12
- 100lb X 12(DB's only go up to 100lb)

Reverse Grip Single Hand Pushdowns
- 30lb X 12
- 37.5lb X 12
- 40lb X 12

Cable Tricep Extension, 1 set of 40
- 30lb X 80

Got my video camera today, Woo Hoo.

[tsajdak]

Went in today and my elbow was hurting before I even started so that was sweet. Went a little lighter on the power sets but really concentrated on the contraction. I would say doing it this way vs. very heavy weight works about the same at this point in my prep, but puts less stress on my joints. Just under 9 weeks now so this is definitely not the time to incur an injury that would keep me from pushing right through March 19th. Here's today's numbers:

Bentover BB Rows, 2-4 sets, 3-5 reps
- 3 warmup sets
- 225lb X 5
- 245lb X 5
- 265lb X 5
- 275lb X 5

DB Rows, 2-3 sets, 6-12 reps
- 80lb X 12
- 90lb X 12
- 100lb X 12(Been using the technique learned off 3DMJ Q+A, what a difference)

Lat Pulldowns, 2-3 sets, 6-12 reps
- Plate 8(just listing plate cause it is heavier than 70lb) X 12
- Plate 10 X 12
- Plate 12 X 10

Seated Cable Row, 1 set of 40
- Plate 9 X 40

BB Shrugs, 2 sets, 3-5 reps
- 385lb X 5 RP
- 385lb X 5 RP

DB Shrugs, 2 sets, 6-12 reps
- 100lb X 12 RP
- 110lb X 12 RP

BB Shrugs, 1 set of 40
- 225lb X 40(Wow, these were burning)

Will get some cardio in this afternoon or evening, along with some abs and tanning.

Tomorrow is legs, depending on how I'm feeling, maybe I'll get a squat video.

[tsajdak]

I have no idea what happened today but we totally ran out of time and had to cut a couple exercises short. I was feeling really strong on squats today, till the last set. Only got 3 on the last set which was kinda upsetting. Oh well, it is what it is. Hopefully, not hopefully, for sure, next week will be better. Switching legs from Wednesdays and Saturdays to Mondays and Fridays to better accomodate my workout partners. However; next week Wednesday I'll be traveling to Richmond, Va for 10 days so I'll have to find a gym there and get my diet in order as soon as I get there. At least I'm staying at a Homewood Suites so I'll have a full kitchenette. So here is today's workout:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 330lb X 5
- 350lb X 5
- 365lb X 5
- 405lb X 3(Should have just gone with 400 but wanted the 4 plates)

Pivot Leg Press, 2-3 sets, 6-12 reps
- 4pps +25 X 12
- 5pps X 12
- 5pps +25 X 12

Front Squats, 2-3 sets, 6-12 reps(Used Smith Machine)
- 135lb X 12
- 185lb X 12(Only 2 sets today due to time constraints)

Pivot Leg Press, 1 set of 40
- 2pps X 40.....OMG

Seated Calf Raise, 2 sets, 10-15 reps
- 4plates X 15 X 2 sets

Leg Press Calf Raise, 2 sets, 40 reps
- 2pps X 20, drop to 1pps X 20(Only did 1 set due to time constraints)

[jaredmus]

I have no idea what happened today but we totally ran out of time and had to cut a couple exercises short. I was feeling really strong on squats today, till the last set. Only got 3 on the last set which was kinda upsetting. Oh well, it is what it is. Hopefully, not hopefully, for sure, next week will be better. Switching legs from Wednesdays and Saturdays to Mondays and Fridays to better accomodate my workout partners. However; next week Wednesday I'll be traveling to Richmond, Va for 10 days so I'll have to find a gym there and get my diet in order as soon as I get there. At least I'm staying at a Homewood Suites so I'll have a full kitchenette. So here is today's workout:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 330lb X 5
- 350lb X 5
- 365lb X 5
- 405lb X 3(Should have just gone with 400 but wanted the 4 plates)

Pivot Leg Press, 2-3 sets, 6-12 reps
- 4pps +25 X 12
- 5pps X 12
- 5pps +25 X 12

Front Squats, 2-3 sets, 6-12 reps(Used Smith Machine)
- 135lb X 12
- 185lb X 12(Only 2 sets today due to time constraints)

Pivot Leg Press, 1 set of 40
- 2pps X 40.....OMG

Seated Calf Raise, 2 sets, 10-15 reps
- 4plates X 15 X 2 sets

Leg Press Calf Raise, 2 sets, 40 reps
- 2pps X 20, drop to 1pps X 20(Only did 1 set due to time constraints)


Those are some good squats trevor. Maybe when we come out to the arnold classic friday night we can meet up and train if ya dont mind training late and it does not Innconveinance you. or saturday we will all be training w universal/animal after the first day at the expo, The brockport ratpack as joe rich calls us will be in attendance.

[deltpecx]

DB Rows, 2-3 sets, 6-12 reps
- 100lb X 12(Been using the technique learned off 3DMJ Q+A, what a difference)


It makes a world of difference.

[tsajdak]

Those are some good squats trevor. Maybe when we come out to the arnold classic friday night we can meet up and train if ya dont mind training late and it does not Innconveinance you. or saturday we will all be training w universal/animal after the first day at the expo, The brockport ratpack as joe rich calls us will be in attendance.

That sounds like a plan. I'm down for whatever; however, my strength will prolly be gone seeing as how I will be 2 weeks out from my show. lol. We will stay in touch. Maybe we can hit up my firend Rich Lauro's gym. I believe ur boys did a photo shoot at his gym last year. He opened a bigger gym this year.

[Quelly]

It makes a world of difference.

awesome, I'm really glad to hear that was some helpful info

[XManPaul]

Trevor your looking really good and ahead of schedule. You should be in running for sure and should be a force at the NSSN. Me and the fam will def be there. I remember you being paranoid back in 05' when we went against each other about your posing. Your posing looks pretty damn good to me bud.

[tsajdak]

awesome, I'm really glad to hear that was some helpful info

I'm like a sponge, always looking for and accepting helpful info.

[tsajdak]

Trevor your looking really good and ahead of schedule. You should be in running for sure and should be a force at the NSSN. Me and the fam will def be there. I remember you being paranoid back in 05' when we went against each other about your posing. Your posing looks pretty damn good to me bud.

Thanks Paul. There is always room for improvement and thats what I'm always looking to do. I look forward to seeing you and the fam again. Are you or Dan coming down for the Buckeye? Or the Arnold? Both right around the corner from me so I will be there for sure.

[tsajdak]

Today was an off day from the weights. Felt strange not going to the gym on my lunch break, felt lost. Went to the gym this evening for some cardio. It was snowing pretty bad out but I didn't think it was bad at all(I guess being from Buffalo, nothing is really bad). But the people here in Columbus cannot drive, I swear. Needless to say, the gym was kinda empty, woo hoo.
Cardio: HIIT, 3 minute warmup, 12 intervals(15/45 seconds), 3 minute cool down. Did the cardio on the recumbant bike. It has a stupid display though that you can't lock on just time so had to use the timer on my phone to keep track.
After cardio did a bunch of abs, some calves and some hyperextensions. Then finished it off with a relaxing tanning session.

BTW, morning weight: 191.2, 180's here I come. Last year I weighed in at 185 at each of my shows. I'm not what I'm going to weigh this year but I would like to hope that I will be about the same but alot leaner. I swear I have never had an off season period, much less one like I've had this year with Justin leading the way. I'm not expecting miracles, I am 40 and have been working out for 26 years so gains are not easy to come by. I'm just thinking that I can develope and sculpt my physique alot more with age as long as I keep at it. And add to that the fact that I have only just recently in the past year learned proper nutrition.

[tsajdak]

Had an awesome workout today. Felt pretty strong and shoulders were big swoley. Elbow felt good right up till the ez-bar curls. However; the 2nd and 3rd sets felt a little better than the first. Switching from straight bar to ez-bar helped also.
Not sure if I'll get cardio in tonight. I need to spend some time with my wife because I'll be out of town the next 3 weekends with work. That will be my next prep hurdle. I have to travel to Richmond, VA twice in the next month. I think I found a good gym to work out at though about 14 miles from my hotel. If that doesn't work out well, there is always Ft Lee which is like 25-30 minutes away I think.Here's today's workout:

Seated BB Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 160lb X 5
- 180lb X 5
- 200lb X 5
- 210lb X 5(Felt real strong on these today)

Seated Arnold Press, 2-3 sets, 6-12 reps
- 60lb X 12
- 65lb X 12
- 70lb X 9(A little fatigued here, we were working pretty quick)

BB Front Raise, 2 sets, 6-12 reps
- 70lb X 12
- 70lb X 12

DB Lateral Raise, 1 set of 40
- 20lb X 40....oh the burn(Stopped a couple times to finish these off)

Pinwheel Curls(Crossbody Hammer Curls), 2 sets, 3-5 reps
- 2 warmup sets
- 65lb X 5
- 70lb X 5

Standing EZ-Bar Curl, 2-3 sets, 6-12 reps
- 75lb X 12
- 85lb X 12
- 95lb X 12

Cable Preacher Curls, 1-2 sets, 40 reps
- 30lb X 40
- 40lb X 40(Should have gone a little heavier but next plate is 50 and I think that would have been too much)

Morning weight: 190.8

[RooRooTJ]

Had an awesome workout today. Felt pretty strong and shoulders were big swoley. Elbow felt good right up till the ez-bar curls. However; the 2nd and 3rd sets felt a little better than the first. Switching from straight bar to ez-bar helped also.
Not sure if I'll get cardio in tonight. I need to spend some time with my wife because I'll be out of town the next 3 weekends with work. That will be my next prep hurdle. I have to travel to Richmond, VA twice in the next month. I think I found a good gym to work out at though about 14 miles from my hotel. If that doesn't work out well, there is always Ft Lee which is like 25-30 minutes away I think.Here's today's workout:

Seated BB Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 160lb X 5
- 180lb X 5
- 200lb X 5
- 210lb X 5(Felt real strong on these today)

Seated Arnold Press, 2-3 sets, 6-12 reps
- 60lb X 12
- 65lb X 12
- 70lb X 9(A little fatigued here, we were working pretty quick)

BB Front Raise, 2 sets, 6-12 reps
- 70lb X 12
- 70lb X 12

DB Lateral Raise, 1 set of 40
- 20lb X 40....oh the burn(Stopped a couple times to finish these off)

Pinwheel Curls(Crossbody Hammer Curls), 2 sets, 3-5 reps
- 2 warmup sets
- 65lb X 5
- 70lb X 5

Standing EZ-Bar Curl, 2-3 sets, 6-12 reps
- 75lb X 12
- 85lb X 12
- 95lb X 12

Cable Preacher Curls, 1-2 sets, 40 reps
- 30lb X 40
- 40lb X 40(Should have gone a little heavier but next plate is 50 and I think that would have been too much)

Morning weight: 190.8

Damn that is some heavy pressing and almost into the 180 club.

[tsajdak]

Damn that is some heavy pressing and almost into the 180 club.

Thanks Justin. Hope to get into the club by next week. Weight is definitely dropping alot slower now.

[XManPaul]

Thanks Paul. There is always room for improvement and thats what I'm always looking to do. I look forward to seeing you and the fam again. Are you or Dan coming down for the Buckeye? Or the Arnold? Both right around the corner from me so I will be there for sure.



Yeah Trevor, not sure if we are going to the buckeye or the arnold. Its always a possibility. If we do go to the arnold....we should have a group training session at Rich's gym i heard it close to there.

[deltpecx]

.... And add to that the fact that I have only just recently in the past year learned proper nutrition.

Me Too!!

It makes a big difference!

[tsajdak]

Today was one of those days, had to listen to the body. After first set of DL's my hamstrings felt super tight from squats earlier in the week still. They felt better as I went on but still didn't want to push it too much. Either way I still had a great workout. Monday oughta feel good, switching workout around so Quad day will be on Monday from now on. I'm also gonna make Wednesday my off day next week because I'll be traveling to Richmond that day. Hopefully that gym I found there doesn't rape me too much on fees when I go there. I'll have to make sure I use the "Military" card. The military is pretty prevalent in Virginia. Here's today's workout:

Deadlifts, 2-4 sets, 3-5 reps
- 3 warmup sets
- 335lb X 5(Whoa hamstrings)
- 355lb X 5
- 385lb X 5
- 405lb X 5

SLDL, 3-4 sets, 6-12 reps
- 200lb X 12
- 220lb X 12
- 240lb X 12
- 250lb X 12(These felt awesome today)


Lying Leg Curls, 3-4 sets, 6-12 reps, 1 set of 40
- 95lb X 12
- 100lb X 12
- 110lb X 12
- 115lb X 12
- 50lb X 40

SS W/Hyperextensions
- 3 sets, BW X 15

Morning Weight: 189.4 HELLO 180's!!!

[RooRooTJ]

There you go. 180s. Hell yeah.

[tsajdak]

Today is an off day from the weights and my elbow is thanking me. Kinda did 2 sessions of cardio today. First, took the dogs for a walk in the park. Big boots + 6 inches of snow= decent workout. Then came in and did 27 minutes on the treadmill. 3 minute warmup, 18 minutes 1%incline 5-7MPH, 5 minutes 10% incline 3.5MPH, 2 minute cool down. Display said 300 calories. Still not too concerned about burning fat with the cardio, just keeping the metabolism up. Hamstrings still feel a little tight, think I'll do some foam rolling and abs before I hit the shower.

Morning weight: 190.0 yesterday was refeed

[FATHER FLEX]

180's but ya still look over 200 I bet :) I think that will always be the case with you sir

[5Six]

In for the ride, bud

[tsajdak]

180's but ya still look over 200 I bet :) I think that will always be the case with you sir

Just trying to come close to your conditioning Berto. I would be happy with "close".


In for the ride, bud

Thanks for following.

[tsajdak]

Hammies were still really tight from the leg workout Saturday so took a little easy today. This was the first week of switching this workout to Mondays. Strength seems like it might be starting to fall off a bit lately, but I guess thats expected a little less than 8 weeks out. I just talked to Justin and everything seems to be on track. Gonna take some progress pics tonight to send them to him. Not sure if I'm going to be posting them however. Here's the workout:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 315lb X 5
- 335lb X 5
- 365lb X 5(Only did 3 sets and kept it light here, don't need any injuries right now)

Pivot Leg Press, 2-3 sets, 6-12 reps
- 4pps X 12
- 4pps +25 X 12(Once again, knocked it down to 2 sets)

Front Squats, 2-3 sets, 6-12 reps
- 135lb X 12
- 155lb X 12
- 185lb X 12

SS W/Leg Extensions
- 90lb X 15
- 70lb X 15
- 70lb X 15

Pivot Leg Press, 1 set of 40
- 1pps +25 X 40

Seated Calf Raise, 2 sets, 10-15 reps
- 4plates X 15
- 5plates X 15
- 2 plates X 40
- 2 plates X 40

No morning weight

Hit the gym this evening for some cardio:
Treadmill 1.5%incline, 2 minute wu, 15 minutes 5-6MPH, 1 minute 7mph, 1 minute 8mph, 1 minute 9mph, 2 minute cooldown, 315 calories.
Did some abs, some more calves, then tanned

[jked4life]

Trevor, like Berto said, I think no matter what weight you end up at, you'll be looking like you were 200 +

You're prepping the right way and it certainly seems like you're holding your strength. Just get yourself shrink wrapped like I know you will and it'll be an outstanding season for you. I'm going onto Google Calendar right now to put NSSN on there so I make sure go to cheer you on out there.

[jaredmus]

Trevor, like Berto said, I think no matter what weight you end up at, you'll be looking like you were 200 +

You're prepping the right way and it certainly seems like you're holding your strength. Just get yourself shrink wrapped like I know you will and it'll be an outstanding season for you. I'm going onto Google Calendar right now to put NSSN on there so I make sure go to cheer you on out there.

I agree, Idk how you weight what you weigh, must have light bones or something man lookin over 200 for sure all about that illusion

[tsajdak]

Didn't have time to post yesterday. Had to get home and pack. Traveled to Richmond, VA today and will be here till next Friday. I am; however, staying in a Homewood Suites so I have a full kitchenette. Already went to the store and picked up my food for at least the first half of the stay. As it stands right now I will be going to Fort Lee Army base and using the gym there in the evening. I may stop by one gym I found on the internet for a workout or 2. The pics on the web look cool(graffiti on walls) and it jst looks hard core. One problem with the hotel I'm in, the fitness center is closed for renevation so if I want to do some cardio I have to go to the hotel next door, which normally wouldn't be a big deal but it's pouring rain right now, lol. Maybe I'll just do extra posing tonight. Here is yesterday's workout(the best I can remember it at least:

BB Bench Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 235lb X 5
- 255lb X 5
- 275lb X 4
- 245lb X 5(strength is starting to drop off a bit)

Incline BB Bench Press, 2-3 sets, 6-12 reps
- 140lb X 12(way too light)
- 155lb X 12
- 185lb X 12

DB Bench Press, 2-3 sets, 6-12 reps
- 70lb X 12
- 90lb X 12
- 100lb X 10, 2 negatives

DB Flys, 1 set of 40
- 40lb X 40(I do remember this, got all 40 but OMG!!!)

Closegrip Bench Press, 2 sets, 3-5 reps
- 135lb X 10
- 135lb X 10(I've pretty much given up on these)

Seated 2 Handed DB Overhead Extension, 2 sets, 6-12 reps
- 100lb X 12
- 110lb X 12

Cable Tricep Extension, 1 set of 40
- 60lb X 40

Morning weight: 187.4(2lb above spring 2010 contest weight) day after refeed. Weighed in 2 hours later than usual. Shredville here I come

[tsajdak]

Well, I tried out the gym on Fort Lee Army base today. Quite possibly the worst base gym I have ever been too. I can not believe how ....ty it is for being such a big installation. It was small, a ton of dudes wandering around. No power rack period, nowhere to lift a bar. Had to do bentover rows and shrugs on the smith machine. So, due to the fact that I basically just went through the motions today because I had to wait and fight for each piece of equipment, I am just posting the reps and sets without the weights. Here it is:

Smith Machine Bentover Row
-4 sets of 5 reps

DB 1 Arm Row
-3 sets of 12

Nautilus Pulldown Machine
- 3 sets of 12 reps

Nautilus Pullover Machine(Actually liked this one)
- 1 set of 40

DB Shrugs
- 3 sets of 15

Upright Row
- 3 sets of 12

DB Shrugs
- 1 set of 40

Finished off with some abs and 20 minutes of cardio

[COZ999]

Well, I tried out the gym on Fort Lee Army base today. Quite possibly the worst base gym I have ever been too. I can not believe how ....ty it is for being such a big installation. It was small, a ton of dudes wandering around. No power rack period, nowhere to lift a bar. Had to do bentover rows and shrugs on the smith machine. So, due to the fact that I basically just went through the motions today because I had to wait and fight for each piece of equipment, I am just posting the reps and sets without the weights. Here it is:

Smith Machine Bentover Row
-4 sets of 5 reps

DB 1 Arm Row
-3 sets of 12

Nautilus Pulldown Machine
- 3 sets of 12 reps

Nautilus Pullover Machine(Actually liked this one)
- 1 set of 40

DB Shrugs
- 3 sets of 15

Upright Row
- 3 sets of 12

DB Shrugs
- 1 set of 40

Finished off with some abs and 20 minutes of cardio

Army in general is just broke as a joke! Sorry you had to be subjected to that nonsense. How close are you to Langely?

[tsajdak]

Army in general is just broke as a joke! Sorry you had to be subjected to that nonsense. How close are you to Langely?

Not sure how how far Langley is. I found alocal gym that looks pretty sweet, just gotta see if I can get the owner to lower the price a little. They want $25 for 5 days or $50 for a month. I'll be back in a couple weeks so I might as well get the month cause the first 5 days isn't long enough.

[tsajdak]

Well, after that disappointing workout yesterday, today definitely was not. I found an awesome gym about 20 minutes from my hotel. Wolf Gang's Gym, it owned by Dawn Muth. She has quite the hardware all around the gym. She is a previous NPA Master's Universe champion. Won several NPC shows and also won a 1st, 2nd, and 3rd in last years OCB Pride of the Atlantic. I got to meet her as I was finishing my workout today, very nice woman. The gym is pretty hardcore and has just a ton of equipment, everything you would ever need. Needless to say, the gym(although empty because I got out of work early and was there in the middle of the day) was very motivational. I had a great workout today. Going back tomorrow to crush some shoulders. But for today, here we go:

Deadlifts, 2-4 sets, 3-5 reps
- 3 warmup sets
- 335lb X 5
- 365lb X 5
- 405lb X 5
- 425lb X 3(felt great today, but was fatigued on this last set)

SLDL, 3-4 sets, 6-12 reps
- 225lb X 12
- 245lb X 12
- 265lb X 12
- 275lb X 12(OH Hammies, COME OUT AND PLAY!)


Lying Leg Curls, 3-4 sets, 6-12 reps, 1 set of 40
- 90lb X 12
- 100lb X 12
- 110lb X 12
- 120lb X 12

Standing One Leg Curls
- Threw in 2 sets of 8 of these because we don't have this at my regular gym

Lying Leg Curls
- 50lb X 40

Donkey Calf Raises
- 3 sets of 15 full ROM, then burn halfs till can't go anymore.

Did some abs and hyperextensions.

Here's a couple pics I took with my phone while there(Not the best quality):

http://forum.bodybuilding.com/attachment.php?attachmentid=3047793&stc=1&d=1296260928
http://forum.bodybuilding.com/attachment.php?attachmentid=3047803&stc=1&d=1296260928

[tsajdak]

7 WEEKS OUT

Pretty happy with today's workout. The weights are down a little but the pumps are not and that's what I'm most concerned with at this point. I love working out at a gym that is nice and relaxed, nobody walking around judging anyone. Unlike the Army gym I worked out at that everyone looks at you like you have something, if they don't know you. I threw in a couple extra lifts today because I have the time and I felt good. Here's today's numbers:

Seated BB Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 155lb X 5
- 175lb X 5
- 295lb X 5
- 205lb X 5(Less than last week but felt the muscle connection nicely)

Seated Arnold Press, 2-3 sets, 6-12 reps
- 60lb X 12
- 60lb X 10
- 60lb X 9(Now these felt heavy as sh.. today. I think these DB are heavier, lol)

BB Front Raise, 2 sets, 6-12 reps
- 60lb X 12
- 60lb X 12

Rear Delt Fly
- 3 sets of 15

DB Lateral Raise, 1 set of 40
- 20lb X 40....oh the burn(Stopped a couple times to finish these off)

Pinwheel Curls(Crossbody Hammer Curls), 2 sets, 3-5 reps
- 2 warmup sets
- 65lb X 5
- 70lb X 5

Standing EZ-Bar Curl, 2-3 sets, 6-12 reps
- 75lb X 12(First set really hurt my elbow but then got better)
- 85lb X 12
- 95lb X 12

Upper Cable Double Bi Curls
- 3 sets of 12

Cable Preacher Curls, 1-2 sets, 40 reps
- 40lb X 40(Did these over an exercise ball, I think I like it)
- 40lb X 30(I was just shot!)

Finished with some abs and 20 minutes of moderate cardio on recumbant bike.

Good workout overall. Tomorrow is an off day(hamstrings need it). Will probably go to the hotel next door to do some like cardio to try and loosen up the legs a little for squats Monday.

[tsajdak]

Off day from the weights today and my hamstrings are thanking me, ha. Just going to relax today, cook some food, do some laundry and watch the pro bowl later.

I did get cardio in today. 20 minutes treadmill, 8-15% incline, 3.7MPH. I love the way my hamstrings feel after doing the treadmill on a steep incline.

[deltpecx]

7 WEEKS OUT

BB Front Raise, 2 sets, 6-12 reps
- 60lb X 12
- 60lb X 12

Rear Delt Fly
- 3 sets of 15


Do you do the front raises with your palms facing down or up?

What weight are you using on the rear delt flyes?

7 weeks out! YIKES!

[tsajdak]

Do you do the front raises with your palms facing down or up?

What weight are you using on the rear delt flyes?

7 weeks out! YIKES!

Front raises are with palms facing down. I did the rear delt flys on the pec deck(the one with handles not the mid point pads) and I think I had it set at 75lb.

I know, it is less than 2 months!!! Time flies!!!

[tsajdak]

Switched up the routine a little today due to having everything I need at this gym. Saw an IFBB pro in there today working out. His name is Curtis Bryant and thats his home gym. I guess he placed 7th in the 2008 Olymipia. Dude's got some tree trunk legs. There were a couple rather large guys in there today, wasn't too impresssed though knowing that they are on the sh..! To each his own I guess. No big numbers to report today, just really concentrated on the MMC. I can say one thing for sure, I am ready to go home. Not only cause I'm sick of living out of a hotel room, but mostly cause I miss my wife. Sucks too because I get home Friday afternoon and have to pack and leave right away for reserves for the weekend. Retirement from the reserves can't come soon enough. I'm thinking prolly 2016.
Ok, enough of my whining, here's today's workout:

Squat ATG, 2-4 sets, 3-5 reps
- 3 warmup sets
- 315lb X 5
- 335lb X 5
- 345lb X 5(Only did 3 sets and kept it light here, was really looking forward to hack squats)

Hack Squat(Made sure I went real deep on all reps)
- 1pps X 12
- 2pps X 12
- 3pps X 12
- 4pps X 10(Never done real hack squats before, I love em)

Leg Extensions
- 3 sets of 12(not sure of weight, but legs were burning at end of each set)

Front Squats
- 135lb X 12 X 3 sets(Real deep and concentrated on MMC)

Leg Extensions
- 2 sets X 30

Donkey Calf Raises
- 180lb X 15
- 220lb X 15
- 260lb X 15
- 100lb X 40
- 100lb X 30(Calves on FIRE!!)

Finished up with some abs and 20 minutes of low intensity cardio on recumbant bike.

[tsajdak]

Don't pay much attention to the quality of the posing. This was more just to see if I could get the video to work.

9FHhAPJ_xdc
http://www.youtube.com/watch?v=9FHhAPJ_xdc

[jaredmus]

Don't pay much attention to the quality of the posing. This was more just to see if I could get the video to work.

9FHhAPJ_xdc
http://www.youtube.com/watch?v=9FHhAPJ_xdc

O hey, glutes, hams and xmas tree
KEeep it up looking in gooooood shape w 7 wks left

[Quelly]

Don't pay much attention to the quality of the posing. This was more just to see if I could get the video to work.

9FHhAPJ_xdc
http://www.youtube.com/watch?v=9FHhAPJ_xdc

duuude....starting to get nasty lean....and you're thick as a brick!

[COZ999]

glutes are oooo sooo closeeee. gotta love muscle maturity. You have that look I yearn for

[tsajdak]

O hey, glutes, hams and xmas tree
KEeep it up looking in gooooood shape w 7 wks left


duuude....starting to get nasty lean....and you're thick as a brick!


glutes are oooo sooo closeeee. gotta love muscle maturity. You have that look I yearn for

Thanks guys. I'll have some better videos up in the next week or so. This is the leanest my hamstrings and glutes have ever been. Only 6 1/2 weeks left, gotta really get them dialed in.

[tsajdak]

Once again, switched things up a little today. I feel that I've been getting a better workout lately just going by feel instead of being strict to the workout. I'm at the point now that my joints start to hurt a little. Only a couple more days here. Here's today's workout:

BB Bench Press, 2-4 sets, 3-5 reps
- 3 warmup sets
- 225lb X 5
- 245lb X 5
- 265lb X 5
- 275lb X 5(Heavy as sh.., but got them)

Incline DB Bench Press, 2-3 sets, 6-12 reps
- 80lb X 12
- 85lb X 12
- 90lb X 10 + 2 negatives

DB Bench Press, 2-3 sets, 6-12 reps
- 65lb X 12
- 65lb X 12
- 65lb X 10, 2 negatives(Spent)

HS ISO Lateral Bench Press
- 1pps X 15 X 3 sets(slow and steady)

DB Flys, 1 set of 40
- 35lb X 30(LOL, not even close to 40)

Closegrip Pushups
- 3 sets to failure

Seated 2 Handed DB Overhead Extension, 2 sets, 6-12 reps
- 80lb X 12
- 80lb X 12

Seated Tricep Pushdowns
- 200lb X 15
- 240lb X 15
- 280lb X 15

Dips
- BW X 15 X 3 sets

Cable Tricep Extension
- 60lb X 40
- 70lb X 40

Cardio room is back in order at the hotel so I will be getting a HIIT session in tonight.

Curious what my weight will be when I weigh in Monday morning.

[tsajdak]

I just wanted to post this up for some of you that don't have rooms yet for the Arnold. Beyond Limits Training redid their whole upstairs into rooms. Check this out:

*3 rooms left for Arnold Week above gym. Let me know if you would like to book a room. ALSO BOOK IT FOR INBF NATURALBUCKEYECLASSIC.com
Accommodation
5 Bedrooms with New Queen Pillow Top Beds and Mini Fridge
2 Bedrooms has Double Beds
Shared kitchen, 4 Shower rooms and Living-room / T.V. Room
...Single $200
Double $300
Contact James H McGuire
www.naturalpromcguire.com
www.naturalbuckeyeclassic.com

[tsajdak]

Recumbant bike. 3 minute warmup. 12 intervals(15/45 seconds), 200 calories burned during intervals only. 3 minute cooldown.

Done and DONE!

[Blazed]

Looking awesome man! You are thick as hell and hope we never compete against each other haha!

[tsajdak]

Looking awesome man! You are thick as hell and hope we never compete against each other haha!

Thanks man. Believe me, I don't want to come across you on stage either. Except maybe the pro stage, meet you there!!

[AustrianOakJr]

Hamstrings in that video are Siiiiiiick!! Glutes are in, just waiting on a touch more detail. Plenty of time to dial that in. You, my friend, are going to be a force on stage. Just an insane physique.

[tsajdak]

Hamstrings in that video are Siiiiiiick!! Glutes are in, just waiting on a touch more detail. Plenty of time to dial that in. You, my friend, are going to be a force on stage. Just an insane physique.

Thanks Sean. Just hoping the glutes come in. I just have such a fat ass, never seems like it will be completely dialed in.
This Saturday is 6 weeks, a month and a half! Wow, time flies. Before you know it you'll be saying the same thing.

[RooRooTJ]

Trevor starting to look sick bro. These last 6 weeks you will really dial it in and I think be even better than last year, which is hard to do. Keep it going

[tsajdak]

Felt great today. Had energy, motivation, and some good strength. Once again, went by feel and kinda jumped around with the lifts today. Elbow felt good today also. Just need to ice my right quad a little tonight. The only problem with plate loaded DB's is when there a small one on the end and you drop them back down to your leg. Doesn't hurt to flex which is good. So here's today's workout:

BB Bentover Row
- 2 warmup sets
- 225lb X 5
- 245lb X 5
- 265lb X 5
- 285lb X 5, drop to 225lb X 8, drop to 135lb X 12

DB 1 Arm Row
- 80lb X 12
- 85lb X 12
- 90lb X 12

High Cable Face Pulls
- 90lb X 12
- 100lb X 12
- 110lb X 12
- 130lb X 12

SS W/Straight Bar Lat Pushdowns
- 70lb X 12 X 4 sets

Lat Pulldowns
- 100lb X 15 X 2 sets

Seated Cable Row
- 90lb X 40

BB Shrugs
- 405lb X 5
- 475lb X 5

Rear BB Shrugs
- 225lb X 12 X 2 sets

HS Seated Shrugs
- 2pps X 15
- 2pps X 15 drop to 1pps X 30

Finished up with some abs and calves. Will get some low intensity cardio in tonight just to loosen up the legs in anticipation for tomorrow's refeed, DEADLIFTS and HAMSTRINGS. Ah YEA!!!