Meat Head Nation__Journey to the INBF

[JeremyLeon]

Hey guys i started the journey in a different thread. so of u who doesn't know, I just finished SMolov Jr. Chest.. now onto a 3day split. Im going to post in this forum as i continue the next three months of bulking and then shred from Feb-June for the INBF pro qualifier in Manhattan. Wish me luck and Stay Tuned.

Meat Head Nation

[JeremyLeon]

Morning weight: 187.3

A) Chest/Back/Abs

Flat Bench
5X205, 5X205, 5X205, 5X205, 5X205

Lat Pulldown on Free Weight Nautilus Machine
5X270, 5X270, 5X270, 5X270, 5X270

Incline DB Flyes
12X30, 10X35, 8X40, 6X45

Seated Rows on Free Weight Nautilus Machine
5X270, 5X360, 5X320, 5X320, 5X320

Decline DB Flyes
12X30, 10X35, 8X40, 15X30

Straight Arm Pulldown
12X100, 10X120, 8X140, 6X160

Weighted Decline Sit-Ups
12X5, 10X10, 8X25, 6X35

Weighted Knee Raises (Roman Chair)
12X25, 10X30, 8X35, 6X40

Back Ext. / Oblique Crunches
12X10, 10X25, 8X35, 6X45

Calorie Intake (cal/fat/carb/protein): 3,133 / 72.0 / 393.2 / 235.4

just got back to the gym and im feeling really full and strong. very excited for the next few weeks. 3 weeks of 3day split then I'm gonna Smolov Jr. bent over rows or seated... and then back to smolov chest - shooting for 275 before Feb.

goodnight bodybuilding.com

[JeremyLeon]

woke up this morning 2.3 lbs lighter than yesterday.. i guess the binge on mcdonalds, bacon egg and cheese, cookies, breads, candy, and all other various fat food didnt add as much extra fat as i thought. -_- anyways hittin up the leg sesh in a couple hours.

[JeremyLeon]

kinda slacked on eating today..

2,442
57.7
283.9
225.9

will post up the workout tomorrow when i wake up.. COD addict -_-

[JeremyLeon]

Legs/Forearms

Squats
5X225, 5X225, 5X225, 5X225, 5X225

Dead Lifts
5X225, 5X225, 5X225, 5X225, 5X225

Forearm DB Curls
12X45, 10X50, 8X55, 6X60

Reverse Forearm DB Curls
15X20, 15X20, 15X20, 15X20,

Quad Extension (Nautilus Free Weight Machine)
12X90, 10X100, 8X110, 6X120

Hamstring Curls
12X100, 10X115, 8X130, 4X145, 2X140

Calf Press Light Set
15X270, 15X270, 15X270, 15X270

Superset:
Abduction
12X95, 10X110, 8X125, 6X140
Adduction
12X80, 10X95, 8X110, 6X125
Glute Extension
12X100, 10X115, 8X130, 6X145

Calf Press Heavy Set
6X540, 6X540, 6X540, 6X540, 6X540

Wrist Twists
15X20, 15X20, 15X20, 15X20, 15X20


what a work out.. im deathly sore but its a great feeling.... approx. length 2.5 hrs.

[JeremyLeon]

holy .. 2 hrs avg 3 min per set--- soooo shot. thank god for tomorrow being off day

Shoulders/Arms/Abs

Military Press
5X60, 5X60, 5X60, 5X60, 5X60

Barbell Curl
5X105, 5X105, 5X105, 5X105, 5X105

French Press
5X80, 5X80, 5X80, 5X80, 5X80

Lateral DB Raises
12X20, 12X20, 12X20, 12X20

Hammer Curls
12X45, 10X50, 8X55, 6X60

V Grip Pushdowns
12X120, 10X140, 8X160, 6X180

Super Set:
DB Rear Delt / DB Front Raises
8X25, 8X25, 8X25

Weighted Roman Chair Knee Raises
12X25, 10X30, 8X35, 6X40

Weighted Decline Sit-Ups
12X5, 10X10, 8X25, 6X35

Standing DB Oblique Crunches
12X50, 10X60, 8X70, 6X85

all i gotta say is damn... im hurting. about to cook up a fat london broil. wish you could join me! Meat Head Nation -------------

[JeremyLeon]

CAL-FAT-CARB-PROTEIN
3,254 / 69.0 / 412.1 / 258.6

im bored.. just took some powerfull gonna have wild dreams.. damn people show the kid some love with a post or two

[JeremyLeon]

pounding ben and jerry's frozen yogurt and still under 50 g's of fat for the day...

[JeremyLeon]

scrath that --> 3,587 / 73.3 / 497.4 / 38.9

[JeremyLeon]

Beasted mad food... started adding in a fat free plasma protein with the shakes... keeping fats super low i think is really starting to help me... up .4lbs in about a month but more cut and much stronger..

Back/Chest/Abs

Lat Pulldown on Free Weight Nautilus Machine
5X270, 5X270, 5X270, 5X270, 5X270

Flat Bench
5X205, 5X205, 5X205, 5X205, 5X205

Seated Rows on Free Weight Nautilus Machine
5X270, 5X360, 5X320, 5X320, 5X320

Incline DB Flyes
12X30, 10X35, 8X40, 6X45

Straight Arm Pulldown
12X100, 10X120, 8X140, 6X160

Decline DB Flyes
12X30, 10X35, 8X40, 15X30

Weighted Decline Sit-Ups
12X5, 10X10, 8X25, 6X35

Weighted Knee Raises (Roman Chair)
12X25, 10X30, 8X35, 6X40

Back Ext. / Oblique Crunches
12X10, 10X25, 8X35, 6X45


this routine is getting me so damn sore.. loving it. if you noticed i switch up starting the routine with chest and back... as much as i switch up the starting weighted ab exercises. No muscle memory that way and a more even workout regime.

[JeremyLeon]

http://www.scivationbooks.com/books/cutdiet/GameOverVolume4.pdf

[JeremyLeon]

right knee is shot had to drop squats off today's lift

Legs/Forearms

Deads
10X135, 10X135, 10X135, 10X135, 10X135

Forearm DB Curls
8X55, 8X55, 8X55, 8X55

Reverse Forearm DB Curls
15X15, 12X20, 8X25
Reverse Forearm Straight bar Curls
12X60, 12X60, 12X60

Seated Calf Raises Light Set
15X90, 15X90, 15X90, 15X90

Cardio: Bike 25 min lvl 10 difficulty (halfway)

Superset:
Abduction
12X95, 10X110, 8X125, 6X140
Adduction
12X80, 10X95, 8X110, 6X125
Glute Extension
12X100, 10X115, 8X130, 6X145

Seated Calf Raises Heavy Set
6X115, 6X115, 6X115, 6X115, 6X115

Wrist Twists
15X20, 15X20, 15X20, 15X20, 15X20


ate like a pig .. whatever. lookin forward to arms tomorrow gn world

[JeremyLeon]

Finished this in 1hr 35min --> crazy

Shoulders/Arms/Abs

Military Press
5X60, 5X60, 5X60, 5X60, 5X60

Barbell Curl
5X105, 5X105, 5X105, 5X105, 5X105

French Press
5X80, 5X80, 5X80, 5X80, 5X80

Lateral DB Raises
12X20, 12X20, 12X20, 12X20

Hammer Curls
12X45, 10X50, 8X55, 6X60

EZ Grip Pull Downs
12X120, 10X140, 8X160, 6X170

Super Set:
DB Rear Delt / DB Front Raises
8X25, 8X25, 8X25

Weighted Roman Chair Knee Raises
12X25, 10X30, 8X35, 6X40

Weighted Decline Sit-Ups
12X5, 10X10, 8X25, 6X35

Standing DB Oblique Crunches
12X50, 10X60, 8X70, 6X85

mad tired looking forward to the day off

[JeremyLeon]

exhausted. eating heavy today.. burning.. and chillin out. love life

[JeremyLeon]

after that day off im feelin good but forgot preworkout... luckily i found a cup at the gym n mixed some up.

Morning Weight: 184.9

its interesting because i seem to be eating more (3250 cals~) and dropping in weight. Good thing i guess.


11/16 - Chest/Back/Abs

Completion: 1hr 15 min

Flat Bench
12X155, 10X185, 8X205, 4X225, 2X225

Lat Pulldown on Free Weight Nautilus Machine
12X180, 10X230, 8X270, 6X320

Incline Cable Crossovers
10X30, 5X50, 5X50, 5X50, 5X50

Seated Rows on Free Weight Nautilus Machine
12X180, 10X230, 8X270, 6X320

Decline DB Flyes
5X60, 5X60, 5X60, 5X60, 5X60

Straight Arm Pulldown
5X150, 5X150, 5X150, 5X150, 5X150

Weighted Decline Sit-Ups
5X35, 5X35, 5X35, 5X35, 5X35

Weighted Knee Raises (Roman Chair)
5X40, 5X40, 5X40, 5X40, 5X40

Back Ext. / Oblique Crunches
15XBW, 15XBW, 15XBW, 15XBW


cranked this session out bicep is sore from pulls. anotha day another dolla.

[Smithers115]

How much do you want to bulk up to op? Any strength goals during bulk?

Good stuff on doing a show, train hard my friend!

[JeremyLeon]

How much do you want to bulk up to op? Any strength goals during bulk?

Good stuff on doing a show, train hard my friend!

thanks for the drop by my dude. im currently fluctuating between 183-188 ish.. so lean with no extra water and **** in my system im prob 184 76 more days to try n reach a healthy 190.. been tryin my best for a lean bulk. been goin real well so im thinkin ill be a lean 188 14~ by feb when i start the cut. as far as strength goals go.. my perogative is to gain muscle mass proportionally seeing im doing a bb show but id like to hit a pr of 275 on bench after i run the smolov jr cycle once more. currently 1rm on bench is 250-260 and post smolov i gained 25lbs on the 1rm so i figure that goal is realistic. running this 3day split for the next 3 weeks and then back to the smolov. keep checkin in bro i appreciate it

[JeremyLeon]

feeling strong today i got a good feeling about the upcoming lift. bicep tendons are sore as **** from yesterday -_- there's no stopping me now. stay tuned

[JeremyLeon]

knee is still not back to strength... laying off compound knee movements and extension/flexion as much as possible.

Legs/Forearms

Deads (double overhand no straps)
12X185, 10X205, 8X225, 6X275

Reverse Straight Barbell Curls
5X80, 5X80, 5X80, 5X80, 5X80

Forearm DB Curls
15X15, 12X20, 8X25

Seated Calf Raises
5X135, 5X135, 5X135, 5X135, 5X135

Cardio: Bike 20 min lvl 10 difficulty (just under 4 miles)

Standing Calf Raises
25XBW, 25XBW, 25XBW, 25XBW, 25XBW

Superset:
Abduction
12X95, 10X110, 8X125, 6X140
Adduction
12X80, 10X95, 8X110, 6X125
Glute Extension
12X100, 10X115, 8X130, 6X145

Wrist Twists
15X20, 15X20, 15X20, 15X20, 15X20


cookin up a couple fat slabs of purdue 99% lean chicken breast and a can of 99% fat free baked beans to follow up the lift .. yeah you already know, it's meat head nation

[JeremyLeon]

decided to bump my cut phase to one month sooner... starting Jan. 1, 2011. Quitting smoking cigarettes and fully pausing smoking bud until im 3% bf and have stood on stage at the INBF Manhattan. very excited

[Smithers115]

Quitting smoking cigarettes

Good job man, from what ive heard from guys i know that smoked for years then quite, within 4-6 months you feel completely different, and way healthier.

[JeremyLeon]

Good job man, from what ive heard from guys i know that smoked for years then quite, within 4-6 months you feel completely different, and way healthier.

ya for sure.. i stopped for a while and picked em up again but i know i get much better o2 flow when i havent smoked... gonna miss burning trees tho.. :(

[JeremyLeon]

Morning weight: 184.9

back is exhausted from deadlifting yest. still managed to rip a serious session.
Worked out today at the university gym i graduated from. packed with idiots. and the weights and machine quality are garbage. But you gotta deal with what you're given.

Shoulders/Arms/Abs

Military Press
12X45, 10X55, 6X65 (long ass pause at 90 deg. at last rep), 4X65 (same pause ill pump from it)

Standing DB Curls
12X35, 8X45 and 2X45, 6X50, 3X55

French Press
12X50, 10X70, 8X85, 6X100

Lateral DB Raises (25 Second rest int.)
5X30, 5X30, 5X30, 5X30, 5X30

Hammer Curls (45 second rest int.)
5X50, 5X50, 5X50, 5X50, 5X50

V-Grip Push Downs - the cables at this specific gym have odd weight intervals... 15 was maxing the machine which wasn't light but definitely confused so I'm listing what was listed on the cables
5X12.5, 5X14.5, 5X15, 5X15, 10X10

Super Set:
DB Rear Delt / DB Front Raises --> rears were 40lbs and fronts were 30lbs
5X40/30, 5X40/30, 5X40/30, 5X40/30, 5X40/30

Weighted Roman Chair Knee Raises
5X40, 5X40, 5X40, 5X40, 5X40

Weighted Decline Sit-Ups
5X35, 5X35, 5X35, 5X35, 5X35

Standing DB Oblique Crunches
5X75, 5X75, 5X75, 5X75, 5X75

DB Shrugs -- very slow and pause rep at top
5X80, 5X80, 5X80

well im a sweaty mess but nothin a shower can't fix. thnx for reading

[JeremyLeon]

tryin to hit over 3250 cals now... 3250 - 3500 and bumping again when i hit 186.5lbs bring the noise

[JeremyLeon]

went to gym on next to no sleep and barley enough nutrition :( my fault.. f-d up my bench but oh well. get it done regardless


Chest/Back/Abs

Lat Pulldown on Free Weight Nautilus Machine
12X180, 10X230, 8X270, 6X320

Flat Bench
12X155, 10X185, 8X205, 3X225

Seated Rows on Free Weight Nautilus Machine
12X180, 10X230, 8X270, 6X320

Incline DB Flyes
5X40, 5X40, 5X40, 5X40, 5X40

Straight Arm Pulldown
5X150, 5X150, 5X150, 5X150, 5X150

Decline Cable Crossovers
5X60, 5X60, 5X60, 5X60, 5X60

Weighted Decline Sit-Ups
5X35, 5X35, 5X35, 5X35, 5X35

Weighted Knee Raises (Roman Chair)
5X40, 5X40, 5X40, 5X40, 5X40

Back Ext. / Oblique Crunches
15XBW, 15XBW, 15XBW, 15XBW


was good workout. Chakde

[JeremyLeon]

ill workout today. eating heavy. got to see my little brother come home for thanksgiving from his college. high spirits... still laying of knee movements tho

Legs/Forearms

Deads (double overhand no straps)
12X185, 10X205, 8X225, 6X275

Reverse Straight Barbell Curls
5X80, 5X80, 5X80, 5X80, 5X80

Forearm DB Curls
15X15, 12X20, 8X25

Seated Calf Raises
5X135, 5X135, 5X135, 5X135, 5X135

Cardio: Bike 10 min lvl 10 difficulty (just under 2 miles)

Superset:
Abduction
12X95, 10X110, 8X125, 6X140
Adduction
12X80, 10X95, 8X110, 6X125
Glute Extension
12X100, 10X115, 8X130, 6X145
Standing Calf Raises
25XBW, 25XBW, 25XBW, 25XBW, 25XBW

Cardio: Bike 10 min lvl 10 difficulty (just under 2 miles)

Wrist Twists --> done while on the bike :)
15X20, 15X20, 15X20, 15X20, 15X20

yeah arm day manana.. lez go!

[JeremyLeon]

f-ck went to bed at 6am and im so shot.. idk how im gonna be able to rep out at the gym today but whatever.. ill get it done. -_-

[JeremyLeon]

Somehow still managed to kill it.. after eating a ton of food yesterday i guess i just had enough fuel. upped the french presses and military press, and weighted leg lifts are starting to feel more comfortable prob gonna up them too soon.

Shoulders/Bi/Tri/Abs

Military Press
12X45, 10X55, 8X65, 2X75

Standing Barbell Curls
12X75, 10X85, 6X105, 3X105

French Press
12X50, 10X75, 8X100, 6X110

Lateral DB Raises (45 Second rest int.)
5X30, 5X30, 5X30, 5X30, 5X30

Hammer Curls (45 second rest int.)
5X50, 5X50, 5X50, 5X50, 5X50

Reverse EZ Pull Downs -
5X150, 5X150, 5X150, 5X150, 5X150,

Super Set:
DB Rear Delt / DB Front Raises --> rears were 40lbs and fronts were 30lbs
5X40/30, 5X40/30, 5X40/30, 5X40/30, 5X40/30

Weighted Roman Chair Knee Raises
5X40, 5X40, 5X40, 5X40, 5X40

Weighted Decline Sit-Ups
5X35, 5X35, 5X35, 5X35, 5X35

Standing DB Oblique Crunches
5X75, 5X75, 5X75, 5X75, 5X75

definitely a strong lift today. more people are asking me if im training kids. i guess im starting to look like i know what im doing haha. well tomorrow is the off day and i repeat the routine starting on wednesday. mad excited for the cut to begin. MHN

[JeremyLeon]

185.9 as of this morning... goal weight is 188 by jan 1st -- 185.9 is a heavy weigh in so im prob like 185 flat at the moment.. 3 more lbs is gonna be tough in one month and a few days... time to eat hard. back to the gym tomorrow.. starting a 10,8,6,4 rep range with heavy compound exercises. mad excited. stay tuned

[JeremyLeon]

Height: 5' 9.5"
Weight: 185.9 lb
Bodyfat: 15.0 %
Chest: 43.5" (110.49 cm)
Arms: 16.25" (41.28 cm)
Hips: 39.5"
Waist: 34.5"
Thighs: 24"
Calves: 14.75"
Forearms: 11.5"
Shoulders: 49"
Neck: 15.5"

[JeremyLeon]

http://blog.bodybuilding.com/JeremyLeon/2010/10/13/macro-counting/

[JeremyLeon]

one of the better lifting days i've had.. increased weight on almost all the exercises.. keeping form. feeling very strong. Also switched up back to 5X5 for compound movements, and 8X4 on ABs and isolation exercises

Morning Weight: 185.4


Chest/Back/Abs

Flat Bench (up 5 lbs)
5X210, 5X210, 5X210, 5X210, 5X210

Lat Pulldown on Free Weight Nautilus Machine (up 10lbs) -- long pause on all last reps
5X280, 5X280, 5X280, 5X280, 5X280

Incline DB Flyes
12X35, 10X40, 8X45, 6X50

Seated Rows on Free Weight Nautilus Machine (up 50lbs)
5X320, 5X320, 5X320, 5X320, 5X320

Decline Cable Crossovers
8X60, 8X60, 8X60, 8X60

Straight Arm Pulldowns
8X150, 8X150, 8X150, 8X150

Weighted Decline Sits
8X35, 8X35, 8X35, 8X35

Weighted Roman Chair Knee Raises
6X40, 6X40, 6X40, 6X40, 6X40

Back Ext./Oblique Crunch
20XBW, 20XBW, 20XBW, 20XBW

HAPPY THANKSGIVING EVERYONE!

[JeremyLeon]

****in missed the gym today.. damnit

[JeremyLeon]

up 2.2lbs from thanksgiving day haha.. time to get serious again. hitting up legs in a bit/

[JeremyLeon]

Legs / Forearms

eating like garbage throws me off so bad.... but i stuck it out today, added in light knee compression exercises. was kinda painful but light and sweet so i'm hanging tight.

Squats
8X135, 8X135, 8X135

Deadlifts
5X230, 5X230, 5X230, 5X230, 5X230

Reverse BB Curls
8X70, 8X70, 8X70, 8X70

DB Forearm Curls
10X60, 8X70, 6X80, 4X90 --> struggling towards the end... they were on fire

Quad Ext. (Nautilus free weight machine)
8X90, 8X90, 8X90

Hamstring Curls
8X100, 8X100, 8X100

Seated Calf Raises --> slow pause reps
5X140, 5X140, 5X140, 5X140, 5X140

SUPERSET:
Abduction
12X110, 10X125, 8X140, 6X155
Adduction
12X95, 10X110, 8X125, 6X140
Glute Ext.
12X115, 10X130, 8X145, 6X160

Standing Calf Raises
25X5, 25X5, 25X5, 25X5, 25X5

Wrist Twists
25X15, 25X15, 25X15, 25X15, 25X15

shot.. happy i got to the gym time to kick it.

[JeremyLeon]

5' 8"

damnit. just measured myself i must have shrank....

today was the craziest day i've experienced in a very long time. . . felt the pump more than i have probably ever. compressed all exercises into supersets with the exception of lateral raises and shoulder press. i got to the gym with about 45 minutes to complete what normally takes me an hour and half to and hour n forty five (at a slow pace obv.)... finished everything except abs which im a little upset about but damn, i didnt even care after the lift. I would love to hit that kind of intensity everytime i train i feel like i just added a pound of muscle onto my upper body. pounding steak and beans currently....

Shoulders / Bis / Tri

Military Press
5X65, 5X65, 5X65, 5X65, 5X65

Superset:
Barbell Curl - 5X105, 5X105, 5X105, 5X105, 5X105
French Press - 5X85, 5X85, 5X85, 5X85, 5X85

Lateral Raises:
8X30, 8X30, 8X30, 8X30

Superset:
Hammer Curls - 10X45, 8X50, 6X60, 4X70
V Grip Pushdown - 10X150, 8X160, 6X180, 4X200

Superset:
DB Front Raise - 8X35, 5X35, 5X35, 5X35, 5X35
Bent Over DB Rear Delts - 8X40, 5X40, 5X40, 5X40, 5X40

that's as far as i could get... missed abs :( but oh well. so shot. burn. pound food. party tn. pass the blank out. lata

[JeremyLeon]

Quitting burning trees and bogies as of right now. time to get serious

[agility2live]

I'm hereeee!

[JeremyLeon]

I'm hereeee!

awesome. stay tuned. and any time u feel like it drop feedback, a nice note, a smiley face w/e u want. thanks for checkin me out :)

[JeremyLeon]

32 Days out from the cut... had a horrible nights sleep last night tossing and turning for hours.. probably because i went to bed sober and not stoned.. this is tough but im definitely done with that part of my life. Woke up with the stiffest neck i've ever had and its still hurting 6 hrs later. anyways just got back from a diesel workout. bumping up my weights and reps for most every exercise. feeling very strong and very proud of myself. started blasting "gangsta / one" by swedish house mafia during my lift and the inner animal came out haha... for those of you who don't know the song check this out and tell me you don't want to bench a school bus... http://www.youtube.com/watch?v=3kQG-3aE-j4

also after doing some threading and discussing w other bb.com members i decided that for chest mass it'd be better to switch incline db pressing with the flyes ive been doing.. here it goes...

Chest/Back/Abs

Flat Bench
5X215, 5X215, 4X215, 3X215, 3X215

Lat Pulldown on Free Weight Nautilus Machine
5X290, 5X290, 5X290, 5X290, 5X290

Incline DB Press
10X55, 8X65, 6X70, 4X75 -- felt great full reps, definitely going up to 80 next time

Seated Rows on Free Weight Nautilus Machine
5X330, 5X330, 5X330, 5X330, 5X330

Decline Cable Crossovers
8X65, 8X65, 8X65, 8X65

Straight Arm Pulldowns
8X150, 8X150, 8X150, 8X150

Weighted Decline Sits
8X35, 8X35, 8X35, 8X35

Weighted Roman Chair Knee Raises
6X40, 6X40, 6X40, 6X40, 6X40

Back Ext./Oblique Crunch
20XBW, 20XBW, 20XBW, 20XBW

felt like puking after this lift but a good puke... and no i didnt haha ... cooking steak n beans and getting to work on Satori. Thanks for checkin in!

[agility2live]

awesome. stay tuned. and any time u feel like it drop feedback, a nice note, a smiley face w/e u want. thanks for checkin me out :)

I know, threads can get lonely eh? :)


Props for being sober now too

[JeremyLeon]

I know, threads can get lonely eh? :)


Props for being sober now too

yeah lol i love that i post here every day and no one ever shows me love, except u and one other guy haha. w/e when i start to cut and people see how serious i am... that'll change. and thanks i had the worst night sleeping stiffest neck and im grumpy as hell but once the THC is gone from my system im gonna be so much more productive, and practically unstoppable. Oh how i will miss it tho

[agility2live]

yeah lol i love that i post here every day and no one ever shows me love, except u and one other guy haha. w/e when i start to cut and people see how serious i am... that'll change. and thanks i had the worst night sleeping stiffest neck and im grumpy as hell but once the THC is gone from my system im gonna be so much more productive, and practically unstoppable. Oh how i will miss it tho

yeah, I think the positives definitely surpass the negatives when it comes to getting sober and reaching goals.. and will probably make cutting easier :p

I'll keep up with ya!

[JeremyLeon]

yeah, I think the positives definitely surpass the negatives when it comes to getting sober and reaching goals.. and will probably make cutting easier :p

I'll keep up with ya!

yeah without a doubt... u can accomplish a lot more when ur mind isnt blunted.. but the real issue lays within being able to sleep right now... im like wide awake and dont know what to do with myself, also my appetite is shot... which sucks because im still bulking for another whole month. but as far as the cut goes... i had intended on quitting the day i started but im 22, i own a company, i have a dog, im training to be a competitive body builder and i need to grow up more.. leave the "time waisting" activities like burning trees and being lazy, playing call of duty for hours, and waking up at noon in the past. Its nice to have someone to talk w about this tho thanks for showing interest.. means more than u know.

[JeremyLeon]

ok so yesterday i had a redicilous workout... and pounded awesome macros (3,378/71.8f/427.6c/249.4p)... started in the morning at 185.7, this morning i woke up 184.5... now i just want to make a statement... in Sept. on the 16th i was clocking in at 182.2 --- which means in 2 and a half months I've gained a lean 2.3 lbs. Seems like a slow gain but according to my coach, you can only put on about 4-5 lbs of true muscle mass a year... so my point is, the focus on diet and lift regime i've been using is very very successful.. slow caloric increases, next to no cardio (with the exception of 3x15 minute slow leash walks with my dog) and extremely high levels of carbs... I'm impressed with myself I haven't really gotten any fatter yet i'm clearly putting on size...

this first shot was October 8th or right around there... weighing about 183
http://img88.imageshack.us/img88/443/26639373.jpg



now this next shot was taken November 21st... weighing about 183.9
http://img585.imageshack.us/img585/9017/96167593.jpg

it just goes to show that diet is quintessential with sculpting your body..

over the past 2 and a half months my weight fluctuated from 179.7 - 187.6 -- water weight, stool, etc.. so in conclusion, i have in the past two and a half months gained a solid .5-1.5 lbs of skeletal muscle tissue with gaining only 2.3 lbs--- that's a pretty good lean gain if you ask me. thanks for reading

[agility2live]

yeah without a doubt... u can accomplish a lot more when ur mind isnt blunted.. but the real issue lays within being able to sleep right now... im like wide awake and dont know what to do with myself, also my appetite is shot... which sucks because im still bulking for another whole month. but as far as the cut goes... i had intended on quitting the day i started but im 22, i own a company, i have a dog, im training to be a competitive body builder and i need to grow up more.. leave the "time waisting" activities like burning trees and being lazy, playing call of duty for hours, and waking up at noon in the past. Its nice to have someone to talk w about this tho thanks for showing interest.. means more than u know.

The difference between your two progress pics is awesome!

do you eat clean? or anything as long as you hit your macros?
not sure what to say about the appetite.. but as far as sleeping.. you could get a type of sleep aid, maybe cut caffeine, some herbal teas definitely knock me out.. things like that.

I can't stress enough how a lot of the people I knew changed from getting sober (in a good way) a lot of them seemed like they were going no where real fast and changed into being a lot more goal oriented.. it was a good to see.

and you're welcome, I take you seriously! :)

[Blazed]

I can't wait to teach you how to pose nyukka!

And you better drink some boooshuu tea with me if we train together hahahah ;)


Keep killin it bro, the Herc will be the experience of a lifetime for ya!

[JeremyLeon]

I can't wait to teach you how to pose nyukka!

And you better drink some boooshuu tea with me if we train together hahahah ;)


Keep killin it bro, the Herc will be the experience of a lifetime for ya!

Pablo u know ur a true champion.. thanks for the help as always. had a sick leg sesh today.. really pumped and feeling great about my focus. ill macros -- 3,376 / 69.7 / 496.0 / 273.3 -- love fitday.


The difference between your two progress pics is awesome!

do you eat clean? or anything as long as you hit your macros?
not sure what to say about the appetite.. but as far as sleeping.. you could get a type of sleep aid, maybe cut caffeine, some herbal teas definitely knock me out.. things like that.

I can't stress enough how a lot of the people I knew changed from getting sober (in a good way) a lot of them seemed like they were going no where real fast and changed into being a lot more goal oriented.. it was a good to see.

and you're welcome, I take you seriously! :)

heres a sample day (yesterday 11/29)

Food Name/Amount/Unit/

Cals/Fat (g)/Carbs (g)/Prot (g)
3,378 / 71.8 / 427.6 / 249.4

Egg, yolk only, raw 3 large egg yolk 164/13.5/1.8/8.1
Egg, whole, raw 3 large 214/14.9/1.2/18.9
Martin's Whole Wheat Potato Bread 2 serving 140/2.0/28.0/12.0
Boar's Head Chicken 2.45 oz 73/1.2/0.0/15.9
Tropicana 1.5 serving 165/0.0/39.0/3.0
GNC Fishoil 2 serving 30/3.0/0.0/0.0
Elite Gourmet Whey 2 serving 250/3.0/12.0/42.0
Super Plasma Protein (1tsp) 2 serving 40/0.0/0.0/10.0
Plum Smart 2.25 serving 360/0.0/81.0/0.0
B&M Baked Beans (1/2 Cup) 99% FF 3.4 serving 544/3.4/105.4/23.8
BCAA + GLUTAMINE 2 serving 80/0.0/0.0/20.0
London Broil - Shoulder 10 serving 425/20.0/0.0/56.0
Chobani FF 1 serving 140/0.0/20.0/14.0
FF Pudding Cup 1 serving 100/0.0/23.0/2.0
Quaker Chewy Bar - Oatmeal Raisin 1 serving 90/1.5/19.0/1.0
Bagel 1 large 337/2.1/66.2/13.1
Cheese, cream, light or lite 1 tablespoon 35/2.6/1.1/1.6
Horizon - Vanilla Milk 1 serving 190/4.5/30.0/8.0


Kinda hard to read sorry about that.. the chart came out weird.. but to answer ur question i eat pretty clean.. mostly whole grains, and healthy fats... could be better but u MUST enjoy eating to continue doing it.. and thanks so much for the compliment ;) ur a very nice person. and I just got a few melatonin pills hopefully thatll help over the next few nights.. but i think once the THC is outta my system itll be much easier.. and yeah the quitting came strictly because i have to focus more on my company... and be more productive. Also goes hand in hand with my dedication to fitness. but.... after i step on stage in June I'm smoking a huge blunt to celebrate :) until then, clean mind, clean body, clean soul.

[JeremyLeon]

I can't wait to teach you how to pose nyukka!


was in the mirror room at the gym working on vacuuming.. not as easy as it looks... ill keep practicing. lets chill soon bra

[JeremyLeon]

finally got an uninterrupted nights thank you melatonin. eating, hitting up costco, and hitting up the gym. stay tuned

[agility2live]

Kinda hard to read sorry about that.. the chart came out weird.. but to answer ur question i eat pretty clean.. mostly whole grains, and healthy fats... could be better but u MUST enjoy eating to continue doing it.. and thanks so much for the compliment ;) ur a very nice person. and I just got a few melatonin pills hopefully thatll help over the next few nights.. but i think once the THC is outta my system itll be much easier.. and yeah the quitting came strictly because i have to focus more on my company... and be more productive. Also goes hand in hand with my dedication to fitness. but.... after i step on stage in June I'm smoking a huge blunt to celebrate :) until then, clean mind, clean body, clean soul.


Hahah I can imagine your post-contest eating after smoking.. wowza.

I totally agree with having to enjoy eating.. I love food.
eating it, cooking it, ect..
I would love to be a chef if I had a job offer from foodnetwork :p
but chances of that are so slim.. damn

[JeremyLeon]

Hahah I can imagine your post-contest eating after smoking.. wowza.

I totally agree with having to enjoy eating.. I love food.
eating it, cooking it, ect..
I would love to be a chef if I had a job offer from foodnetwork :p
but chances of that are so slim.. damn

yeah probably going to eat an entire grocery store... including the brick and mortar hahah. and yeah like wtf even tho we are trying to be in the lowest percentile physique-wise.. u gotta live baby.. and why not pursue the chef dream? i think that'd suit u well even tho i dont know you, i gotta a feelinggg. just got back from costco... 10lbs of frozen chicken breast, 5 lbs of top round london broil, 24 cans of 99% fat free baked beans, a box of kashi protein go lean bars, a 52 lb bag of dog food for my little meathead pitbull. <3 in a great mood, slept well, ready to lift shoulders and arms. eating a bit more and heading out. will post the lift session afterwards :)

[JeremyLeon]

almost yakked in the gym again.. that's how u know u'r pushing urself properly...

Shoulders/Bis/Tris/Abs

Military Press --> struggled but managed to get them out
5X65, 5X65, 5X65, 5X65, 5X65

Barbell Curl --> i have no idea wtf was going on with my curls today... i think the wrist twists ****ed me up from yesterday because my forearms were really hurting so i had to switch to DB midway through this exercise
5X105, 5X105, 5X105, 6X65
DB Curl
3X55 then 2X50, 2X50

French Press
5X90, 5X90, 5X90, 5X90, 5X90

Lateral Raises:
8X30, 8X30, 8X30, 8X30, 5X20

Superset:
Hammer Curls
10X45, 8X50, 6X60, 6X70
V Grip Pushdown
10X160, 8X170, 6X180, 4X200, 5X150

Superset:
DB Front Raise - 5X35, 5X35, 5X35, 5X35, 5X35
Bent Over DB Rear Delts - 5X40, 5X40, 5X40, 5X40, 5X40

Weighted Roman Chair Knee Raises
6X40, 6X40, 6X40, 6X40, 6X40

Weighted Decline Sit-Ups
8X35, 8X35, 8X35, 8X35

Standing DB Oblique Crunches
8X75, 8X75, 8X75, 8X75

DB Shrugs
10X60, 10X70, 10X80, 10X80, 10X70, 10X60, 110X2(slow PRs), 50X10

body hates me... gonna take a few days off maybe hit some cardio training... i feel like im decaying.. CNS is screaming, and i can't see straight lol. but other than that.. i feel like a champ. Happy Hanukkah to the Jews out there :)

31 Days til the cut begins... super excited to not be a fatty anymore. stay tuned.

[Blazed]

Drop your volume a bit and increase your frequency maybe. Def decrease the volume a bit though.

[JeremyLeon]

Drop your volume a bit and increase your frequency maybe. Def decrease the volume a bit though.

what u mean by increase in freq.?? and im switchin into a new routine so ill show u before i start. takin 2-3 days off im physically exhausted.. thanks for the tip coach ;)

[JeremyLeon]

just lowered my cortisol levels naturally :D



also hit up costco for this week's meals lol
http://img13.imageshack.us/img13/7459/85469777.png

[JeremyLeon]

someone posted this on fatherflex's journal and i can't help but repost because anyone who watches this is going to die laughing

wADNqc_yiFg

[agility2live]

yeah probably going to eat an entire grocery store... including the brick and mortar hahah. and yeah like wtf even tho we are trying to be in the lowest percentile physique-wise.. u gotta live baby.. and why not pursue the chef dream? i think that'd suit u well even tho i dont know you, i gotta a feelinggg. just got back from costco... 10lbs of frozen chicken breast, 5 lbs of top round london broil, 24 cans of 99% fat free baked beans, a box of kashi protein go lean bars, a 52 lb bag of dog food for my little meathead pitbull. <3 in a great mood, slept well, ready to lift shoulders and arms. eating a bit more and heading out. will post the lift session afterwards :)


Yayy for sleeping well!





also hit up costco for this week's meals lol
[img]http://img13.imageshack.us/img13/7459/85469777.png[/]

love cheerios, love love love.
actually I love all cereals!

[JeremyLeon]

Yayy for sleeping well!

love cheerios, love love love.
actually I love all cereals!

yeah super healthy... and im actually going to stir up a bowl (3 cups 1pt kashi go lean 2pt cheerios and 2 cup 1% milk) breakfast of champions. hows the training going? been hittin those 5x5's like we talked about? gotta up load some progress shots my friend!

[JeremyLeon]

UTvE0Z5HjkI

[agility2live]

yeah super healthy... and im actually going to stir up a bowl (3 cups 1pt kashi go lean 2pt cheerios and 2 cup 1% milk) breakfast of champions. hows the training going? been hittin those 5x5's like we talked about? gotta up load some progress shots my friend!

aha nice.. you know before bb.com I NEVER thought of mixing cereals.. now it's a whole new ball game

actualy yeah I have been! no progress pics yet.. still cutting for a little bit lol. I went through a hiatus for a few months, so I gotta get back to where I was.. otherwise it wouldn't be much of a progress :p

[JeremyLeon]

aha nice.. you know before bb.com I NEVER thought of mixing cereals.. now it's a whole new ball game

actualy yeah I have been! no progress pics yet.. still cutting for a little bit lol. I went through a hiatus for a few months, so I gotta get back to where I was.. otherwise it wouldn't be much of a progress :p

determination my dear. determination. i got faith in u haha. and hell yeah, boring healthy diets must be morphed into something tasty otherwise, it gets old realllllllll quick...




starting a new routine tomorrow
Upper Power
Lower Power
off
Push Hyper
Pull Hyper
Leg Hyper
off

thank you coach for the concepts...

time to get serious.. wait, i was already serious :P

[Blazed]

http://forum.bodybuilding.com/showthread.php?t=126936383

[Blazed]

My goal to one day come close to that!

[JeremyLeon]

My goal to one day come close to that!

unreal.. bro u know u are gonna dwarf him ;) but nah that guy is a true beast... all i can say is **** the pussies who need ana supps/ roids ... natural all day.. Paul u are en route my man... with out a doubt to be a revolutionary. btw his video is now going under my "favorites" section. i cant believe how symmetrical he is. SPARTANS AAAAAWOOOOOOOOT

[JeremyLeon]

Upper Power
Morning Weight: 184.4

BB Bench
215X5, 215X5, 215X5, 215X5, 215X3

Bent Over BB Rows
135X6, 155X6, 175X6, 185X5, 185X4

Superset
Weighted Dips
12XBW/ 6X25, 6X35, 6X45, 5X55
Neutral Grip Lat Pull
110X10/ 8X150, 6X180, 5X200, 6X200(double over hand -- Not neutral grip)

DB Shrugs
5X110, 5X110, 5X110, 10X55, 10X55

not used to this format yet.. but it's a quicker lift.. i think it'll be good for growth.. planning on running this new routine (5 day hyper/power split) for at least the rest of my bulk season... lower power tomorrow. Time for food, shower, and R&R :)

[JeremyLeon]

So ibrought coach w me to the gym.. or... he called at 955 am when i passed out at 615... and "inspired" me to get up off my lazy ass... met up with him at 11 for a sick lower power session... worked on mandatory poses in the mirror room post workout.. Ill tell u, it take serious training and focus to hit those poses and hold them for extended periods of time.. Anyways we were doin the practice and he suggested i start the cut. so without further interruptions.. im commencing what my dear friend and coach paul coins "operation skinless". 178 days 30 lbs to go.

Starting Weight: 185~

Plan of Action:
Caloric Decrease --> 2800~ (more importantly hitting the following macros)
65g Fat / 350g Carb / 200g Protein

No Cardio until I stop losing weight at this level

Introduce cardio at 2x15 min. sessions per week until i plateau again.. then bumping to 2X20 min... etc...

Sticking with the Power/Hyp split because its quick, and a diff shock since i been mainly doing single muscle days..

Posing Practice regularly... 28 weeks out at the moment so i have plenty of time to tame the beast.

Staying on the same supps... but cycling off USP Powerfull for a bit

current status
http://img683.imageshack.us/img683/7339/1ons5uasmkivmjor6dh7twd.jpg

a warrior goes to the battle field on 4 hrs of sleep and a broken neck.. because there is NO pausing a battle and NO sleeping during the time of confrontation...

time to get serious.. see you on the other side

[JeremyLeon]

Knee is finally feeling better even tho it still cracks past a certain flexed point. slowly going to increase squat weight to where i used to be :)

Lower Power

Squats
135X10, 185X8, 205X6, 225X5, 245X4

SLDL --> double over hand no grips (chalk on the heavier sets)
135X12, 185X8, 225X6, 275X5, 315X4 (PR), 315X3, 135X5

Superset:
Calf Press (on plated incline leg press) -- slow full paused reps
10X270/ 6X450, 6X540, 5X630, 5X630, 5X630
Plated Leg Extension
10X45/ 6X90, 6X115, 5X160, 4X160, 3X160-&-4X115

Roman Chair Leg Lifts
25XBW, 25XBW, 15XBW, 15XBW

definitely shot after this one... went on a little nature walk with the fam and the dogs for a half hour... time to eat more.. thanks for tuning in!

[Blazed]

2800 cal, and we are 202 days out from the herc

[JeremyLeon]

2800 cal, and we are 202 days out from the herc

600 cal drop to big no? and i know 178 days out from my goal to be at 155... whats the herc date exactly btw couldnt find it on the inbf website they havent listed it yet.

[Blazed]

No not too big lol.

Should be June 25th most likely.

[JeremyLeon]

No not too big lol.

Should be June 25th most likely.

2,839 / 61.8 / 356.9 / 213.3
idk if its exact because of the ****ing chinese food.. but im sure its close +- 200 cals / +- 10 fat / +- 20 carb / +- 25 protein

so regardless i cut 400 cals at the very least... will be much more on point tomorrow.. finished off the day with 3 cups of skim milk and 3 chocolate chunk cookies yummmm.. just like u said u can sub delicious foods with non and low fat foods and still work into macros.. love it

[JeremyLeon]

first day of the diet lead me to a 2.2lb loss this morning :) -- on the right track. push hypertrophy today. can't wait. started doin some research into posing routines... figuring out what i plan on doing.

edit: forgot to tell u how banged up my legs are after yesterday... ow ow ow hurt so good... hit 315X4 on stiff leg deads.. which was a personal record :) grip's improving as well as form. bring the noise baby

[Blazed]

Your grip is very strong considering you were doing double overhand!

[agility2live]

determination my dear. determination. i got faith in u haha. and hell yeah, boring healthy diets must be morphed into something tasty otherwise, it gets old realllllllll quick...


ehh I know.. I eat healthy by choice though, I like healthy food. But that doesn't mean I don't love ice cream, chocolate, and other desserts lol. the only food I find really gross is fried stuff.


you look great by the way!
I like the new routine too

[JeremyLeon]

Your grip is very strong considering you were doing double overhand!

thanks bro u know how much positive feed from u means to me...


ehh I know.. I eat healthy by choice though, I like healthy food. But that doesn't mean I don't love ice cream, chocolate, and other desserts lol. the only food I find really gross is fried stuff.


you look great by the way!
I like the new routine too

yeah who doesn't like delicious-ness?! lol. u know that u can find healthy solutions while not compromising enjoyment... check out the ben and jerry's "lowfat froyo".. also if u have skim milk and ff cheese during the course of your day u can definitely pound a cup of ice cream.. its all about balancing it out.. Last night i finished off my macros with 3 huge Chocolate Chunk Cookies and (like i said) a Quart of Skim Milk lol. good combo trust me :) And yeah I gave up the fried food.. its too heavy and uhhh it just is nasty.. (unless your wasted haha). Thanks so much for the compliment btw, I started my cut and im already losing weight, very excited to see what i look like peeled. And i can't take credit for the routine-- Coach "Blazed" helped write it up for me. So, Paul i'm redirecting the "i like the new routine" comment to u bro... thanks

[JeremyLeon]

ok here goes my product review for this "F A G E" (specifically the honey one)

http://img269.imageshack.us/img269/3498/30318419.jpg

Whoever invented a cup of yogurt that has two compartments should be shot in the face.. I'm actually very angry because after looking up pictures to put up here.. i see the "way" they intend u to use this product...

http://img528.imageshack.us/img528/7329/31488012.jpg

BUT WHO THE HELL WOULD THINK TO BEND THE DAMN CUP IN HALF-- I'LL FLIP OUT

Taste- decent.. but the consistency is runny. pretty gross if u ask me
Nutrition- good nutrition 180 cal / 2.5 fat / 29 carb / 10 protein
Price- CRAP. $1.79 at Trader Joes... most other yogurts are 1$... so the mark up on this piece of **** must be ridiculous
Name- wtf kind of name is F A G E anyways


sorry for ranting im just pissed that someone made this yogurt w 2 compartments... like wtf.. u need to include a "directions" section on the cup for ppl to figure it out? And, not for nothing since i didnt know you are supposed to do origami with the yogurt cup im sitting there trying to dig out the honey out of this tiny little hole on the other side, then i gotta mix it? Definitely couldn't get all the honey either because the damn compartment is too small to fit even a mini spoon. SO PISSED.

Conclusion- F A G E should be removed from the market.. the owner of the company should be hung.. and the product development team / packaging people should be hung.

just kidding about knocking the ppl off but damn.. they must be retarded.


Edit: forgot to post this..

Went with Paul post workout to Trader Joes (where i got that garbage yogurt) and copped a 1lb package of 96/4 lean ground beef... pan cooked (with no fat added).. decided to make it interesting by practicing my artistic sculpture talent :)

http://img688.imageshack.us/img688/9553/15488674723950404416321.jpg

[Blazed]

Zomg, this dude must do wheelchair bodybuilding cause hes got no calves/feet!

[agility2live]

yeah who doesn't like delicious-ness?! lol. u know that u can find healthy solutions while not compromising enjoyment... check out the ben and jerry's "lowfat froyo".. also if u have skim milk and ff cheese during the course of your day u can definitely pound a cup of ice cream.. its all about balancing it out.. Last night i finished off my macros with 3 huge Chocolate Chunk Cookies and (like i said) a Quart of Skim Milk lol. good combo trust me :) And yeah I gave up the fried food.. its too heavy and uhhh it just is nasty.. (unless your wasted haha). Thanks so much for the compliment btw, I started my cut and im already losing weight, very excited to see what i look like peeled. And i can't take credit for the routine-- Coach "Blazed" helped write it up for me. So, Paul i'm redirecting the "i like the new routine" comment to u bro... thanks


yeah there's the "mock" stuff of course. but if I'm craving something, then I go for the real thing lol. otherwise.. i love my veggies :).

ahh well he definitely knows what he's doing when it comes to cutting!

[Blazed]

Aww thanks, unfortunately I was forced to have lots of practice cutting. I need ot get better at adding size lol!

Jeremy is right, you can fit a lot in your macros, my last meal today was 3 whole grain waffles, two with jam and coolwhip and one with syrup and coolwhip haha.

[agility2live]

Aww thanks, unfortunately I was forced to have lots of practice cutting. I need ot get better at adding size lol!

Jeremy is right, you can fit a lot in your macros, my last meal today was 3 whole grain waffles, two with jam and coolwhip and one with syrup and coolwhip haha.

yeah i know.
like i said, i like healthy foods.. it's not that uncommon... lol

i hear ya! I got to the point where I was ready to bulk and then BAM life hit me and i went on a hiatus for a while because of it.. so that's when it took me back a few steps. I'm all good now tho!

[JeremyLeon]

Zomg, this dude must do wheelchair bodybuilding cause hes got no calves/feet!

yessir im an equal opportunity employer hahahhaha


yeah there's the "mock" stuff of course. but if I'm craving something, then I go for the real thing lol. otherwise.. i love my veggies :).

ahh well he definitely knows what he's doing when it comes to cutting!

without a doubt... nothing compares to the real thing.. are u focusing heavy on ur diet these days? what kinda routine r u running? and yeah.. he's one of my close friends and is by far the most knowledgeable person i know when it comes to lifting, nutrition, and everything that goes along w bodybuilding.

[agility2live]

without a doubt... nothing compares to the real thing.. are u focusing heavy on ur diet these days? what kinda routine r u running? and yeah.. he's one of my close friends and is by far the most knowledgeable person i know when it comes to lifting, nutrition, and everything that goes along w bodybuilding.

yeah I can get pretty OCD when it comes to macros lol.. I'm not doing any cardio as of now.. just diet and lifting heavy

mostly lower carb with a few high carb days if I feel like it.
I run really well on lower carb though.. i never get crashes, mind fog, ect.. it's weird.

I bulk on higher carbs though :p

[JeremyLeon]

I LOVE THIS ****!

Went again w Coach... this time on more sleep :) and a fuller stomach. Paul has no patience for dumb ppl in the gym btw... lmfao.

Push Hypertrophy

Duration: 1hr 10 min (est. +-15 min)

Flat Bench
10X95 / 12X135, 10X185, 6X205, 5X205 (w spot on last rep)

Superset:
Upright Rows
10X20, 8X25, 6X30, 6X30, 6X25, 10X20
Side Lateral Raises
10X50, 8X60, 8X70, 6X70, 6X80, 10X60

Rope Press Down
12X90, 12X110, 8X120, 10X100

Plate Front Raises (was doing these simultaneously in between rope pressdown and single arm press down sets)
12X25, 12X25, 12X25, 12X25

Single Arm Pull Down
10X40, 10X45, 6X50

Decline Cable Crossovers
10X60, 8X70, 8X70, 10X60

-- post workout, went into the mirror room for 10 or 15 min to work on mandatory poses once again... still hard as hell... and extremely tiring...

Starting to understand the concept of "higher frequency, lower volume"
-Thanks Paul

Very Tired... Updating pictures currently

-Fin-

[JeremyLeon]

yeah I can get pretty OCD when it comes to macros lol.. I'm not doing any cardio as of now.. just diet and lifting heavy

mostly lower carb with a few high carb days if I feel like it.
I run really well on lower carb though.. i never get crashes, mind fog, ect.. it's weird.

I bulk on higher carbs though :p

awesome.. sounds like u got ur head in the game! keep it up.. u got a journal? and u better start puttin up those progress picturesss.... competitions in the future possibly?

[agility2live]

Push Hypertrophy

-Fin-

:o this makes me want to start a hypertrophy routine pronto!


awesome.. sounds like u got ur head in the game! keep it up.. u got a journal? and u better start puttin up those progress picturesss.... competitions in the future possibly?

thanks! nahh no journal right now.. I will when I bulk.. maybe a month and a half from now?

I'm realyyyy looking into doing a fitness comp in a year or two, and my dream is sports modeling :D.. I can dream right? hahah.

[JeremyLeon]

:o this makes me want to start a hypertrophy routine pronto!



thanks! nahh no journal right now.. I will when I bulk.. maybe a month and a half from now?

I'm realyyyy looking into doing a fitness comp in a year or two, and my dream is sports modeling :D.. I can dream right? hahah.


haha yeah im super excited w this new routine because its way diff than anything i've done... and if that picture is rly u ... id say u got the face for it.. very pretty. and don't forget

those who chase dreams... are the only one's who catch them

[agility2live]

haha yeah im super excited w this new routine because its way diff than anything i've done... and if that picture is rly u ... id say u got the face for it.. very pretty. and don't forget

those who chase dreams... are the only one's who catch them

yeah it's really me hahah.. thanksss :)
I like that quote a lot!

what are the guidelines for hypertrophy routines?

[JeremyLeon]

yeah it's really me hahah.. thanksss :)
I like that quote a lot!

what are the guidelines for hypertrophy routines?

higher rep. w decent weight.. high frequency. below is the hyp routine that paul wrote for me but its power/hyp -- which i like alot because there are two heavy days and 3 hyp days

hyp days: 10-12 reps
power days: 5x5 or sets of 3 (lower rep range)

a) upper power
Super Set:
BB Bench
BB Bent Over Row

Super Set:
Weighted Dips
Weighted Pullups or Lat Pulldowns

DB Shrugs (i added this in even tho Paul doesnt shrug... "bad for your shoulders" but I like it and am stubborn/dumb :))

b) lower power
Squats
Stiff Leg Deads
Low Rep Calf Raises
Leg Ext. (quad) -- also added this in but this is a good idea
Roman Chair Leg Lifts

c) off

d) push hypertrophy
DB/BB Bench

Super Set:
DB Side Lateral Raises
Upright Rows

Rope Press Down
Single Arm Press down (i did pull downs today tho -- underhand grip)
Cable Crossovers (did decline today)

e) pull hypertrophy
BB Rows / or DB / or Cable Rows / etc
DB Curls
Lat Chin Ups
Reverse Grip Curls
Close Grip Neutral Pull Downs

f) leg hypertrophy
Narrow Stance Squats
High Rep Calves
Hamstring Curls
Lunges

Superset: -- added this in because i love training these.. just started to recently
Adductor
Abductor
Glute Extension

Sit Ups
DB Oblique Crunch

g) off


repeat :)

[agility2live]

I like it a lot!!!!
I'll think about using it sometime in the near future, :D

[JeremyLeon]

I like it a lot!!!!
I'll think about using it sometime in the near future, :D

awesome. do work my friend.

[JeremyLeon]

finished off the day strong :)

almost exactly on point w macros

2,821 Cals / 64.2 fats / 333.6 carbs / 216.2 protein.

here's what my food intake looked like for the day +- 50 cals


Food Name / Amount / Unit / Cals / Fat (g) / Carbs (g) / Prot (g)

Bagel / 1 / large / 337 / 2.1 / 66.2 / 13.1 /
Egg, whole, raw / 3 / large / 214 / 14.9 / 1.2 / 18.9
Cheese, Cheddar or American type / 1 / oz / 102 / 8.0 / 1.4 / 5.9
Boar's Head Turkey / 2 / oz / 60 / 1.0 / 0.0 / 13.0
Banana, raw / 1 / medium (7" to 7-7/8" long) / 105 / 0.4 / 27.0 / 1.3
Elite Gourmet Whey / 1 / serving / 125 / 1.5 / 6.0 / 21.0 /
Super Plasma Protein (1tsp) / 1 / serving / 20 / 0.0 / 0.0 / 5.0
Tropicana / 0.75 / serving / 82 / 0.0 / 19.5 / 1.5 /
Gatorade - 16.9 fl oz / 1 / serving / 110 / 0.0 / 30.0 / 0.0
BCAA + GLUTAMINE / 1.5 / serving / 60 / 0.0 / 0.0 / 15.0
96/4 ground beef (4oz) / 4 / serving / 600 / 20.0 / 0.0 / 96.0
F A G E Greek Yogurt - Honey / 1 / serving / 180 / 2.5 / 29.0 / 10.0
LUCKY CHARMS / 3 / cup / 330 / 3.0 / 66 / 3.0
Smart Food Cheese Popcorn / 1 / serving / 100 / 6.0 / 9.0 / 2.0
GNC Fishoil / 2 / serving / 30 / 3.0 / 0.0 / 0.0
Milk, 1% fat / 0.75 / cup / 77 / 1.8 / 9.1 / 6.2
Motts Apple Juice / 1 / serving / 120 / 0.0 / 29.0 / 0.0
Sun Maid Raisins (1/4 cup) / 1.3 / serving / 169 / 0.0 / 40.3 / 1.3


pretty delish if u ask me
(with the exception of that dumnb F A G E yogurt lol ^^ see above food review)


Goodnight everyone!

[JeremyLeon]

ThKNt-GY1ww

[JeremyLeon]

Duration: 1hr 10min

Pull Hypertrophy

DB Rows
10X45/ 10X60, 10X70, 10X85, 6X100

DB Curls
10X30, 10X30, 10X30, 7X35

Close Grip Pull Ups
8XBW, 7XBW, 6XBW, 6XBW

Super Set:
Reverse EZ Curls
10X65, 8X65, 8X65, 8X65
BB Forearm Curls
10X70, 10X70, 10X70, 10X70

Close Grip Neutral Lat Pull Down
10X100, 10X140, 8X160

Superset:
Hammer Curls
5X45, 5X45
DB Shrugs
15X45, 12X45


Brought my brother with me again. he's really getting into it which makes me happy. Gave him his first scoop of whey isolate/casein this morning... which in turn came right back up about halfway through the routine.... lol, that's how i know he's putting in work! And then.. about 3/4 of the way through the routine... whatever else he ate this morning also came up... but he finished strong. Making me proud. Nothin like family :)


Work/Rest/Chilling for the rest of the day.

[JeremyLeon]

fat as hell still... but i have the mindset, dedication, and time... watch the transformation over the next several months :)

200 DAYS OUT

http://img152.imageshack.us/img152/6213/img1328n.jpg
http://img64.imageshack.us/img64/3290/img13320.jpg
http://img258.imageshack.us/img258/2952/img1335d.jpg

[JeremyLeon]

Took my brother to the mall. got him some Real Mass Choc. Weight Gainer.. he's really starting to show some interest. Glad to be his inspiration. Got him off weed and into the gym lol. sounds kinda like me.. Also at GNC, Paul hooked it up w 2 Jack3d and another bottle of the Powerfull (which im still staying away from for a bit longer). Been working out in the one pair of sweat pants i owned for the past 3 years lol so i also copped two new pairs. thank god. Continued to the gym blasting House Music, to get there, and KILL THE SESSION!

Rt. Knee is really starting to feel better and i have been adding in some real weighting compression exercises. Knee's Feeling sore post workout, but no where near the pain I was feeling over the past few weeks which is a great sign. Gonna ice my knees for a bit and take it easy for the next hour or so... decompress from a seriously bad-ass lift.

Morning Weight: 183


Leg Hypertrophy
Duration: 1hr 30min

Narrow Stance Squats (less than shoulder width)
12X135, 10X185, 10X205, 8X225, 10X135

Seated Calf Raises
12X90, 12X90, 12X90

Hamstring Curls
15X80, 12X95, 12X110, 8X125, [6X125, 8X80]

Super Set:
DB Lunges (estimated 25 yards or so, didn't count how many lunges exactly but I will do the same distance week to week so it doesnt matter anyways)
35lb DB, 35lb DB
Standing Calf Raises (15 reps super slow / 5 reps quick )
20XBW, 20XBW

Leg Extension
15X45, 15X45

Super Set:
Abduction - 12X110, 12X125, 17X140 (idk why i did so many but it felt good :P)
Adduction - 12X95, 12X110, 12X125
Glute Extension - 12X130, 12X145, 12X160

Super Set:
Decline Sit Ups - 25XBW, 25XBW, 15XBW, 15XBW
DB Oblique Crunches - 25X45, 25X45, 15X45, 15X45

SHOT BEYOND SHOT

Finished the session with a good 5-10 min of posing practice in the mirror room.. i think im starting to get poses down a bit better... focusing on full contraction of all muscles. Still having the most trouble with Front Lat.. I know i have lats but flaring them when I hook my thumbs high on my back just seems super difficult. Gonna take tomorrow off even tho I know i'm not going to want to but my 2 on 1 off 3 on 1 off this week became 5 straight days lol... like i posted in Blazed and Baftub's contest prep log... "the hardest thing about working out for me is.... not going and taking a break" but i guess that's a great sign as far as dedication goes :) Thanks for tuning in!

199 Days Out - Bring it

[JeremyLeon]

It's almost 1:00AM i've reached my macro limit at 2,714 / 65.9 / 357.0 / 200.2 ... and i'm soo hungry! if i'm feeling like this on 2700~ im gonna be freaking out when im close to the show. Oh man.. gonna try and just fall asleep.. already looking forward to the bulking season come next fall.. LONNNNNGGGG way off tho. oh well. Good Night BS!

[devinh]

Figured I'd stop by and see what's going on in here, plus leave less clutter in Berto's thread. Contest prep, one of the many joys in life. You'll learn to enjoy the suffering, it means you're probably doing something right. Then it will feel less like suffering and more like winning ;)
And I'm surprised it took 2 years for a redneck comment to even come up on that picture, haha. I mean, as soon as I saw it, that's what I thought. I posted back on that one too.
Keep doing your thing in here. Maybe I'll see you next summer up on Long Island.

[JeremyLeon]

Figured I'd stop by and see what's going on in here, plus leave less clutter in Berto's thread. Contest prep, one of the many joys in life. You'll learn to enjoy the suffering, it means you're probably doing something right. Then it will feel less like suffering and more like winning ;)
And I'm surprised it took 2 years for a redneck comment to even come up on that picture, haha. I mean, as soon as I saw it, that's what I thought. I posted back on that one too.
Keep doing your thing in here. Maybe I'll see you next summer up on Long Island.

yeah man im so excited to start seeing some actual physique changes... been fat way too long haha. Been stalled at 183 for the past three days tho. haha and about ur pic... i wouldnt have commented if it wasnt outta love my friend. and yessir next summer gonna be a good one hoping to maintain 7% throughout the duration and a slow bulk staying in the single digits. thanks for droppin in!

[JeremyLeon]

ok so i been dieting so f-ing hard.. and going to bed hungry. but for the last 3 days... i stayed the same weight.. and now this morning... im up .6 lbs. WTF! Salt intake? that's what im trying to convince myself... Gonna give it one more week like this.. and if i don't start dropping im gonna have to cut cals again which is kinda ridiculous seeing that i started w a decrease of 100 carbs. 10 fats. and 25-50 proteins. Upper Power today, not feeling 100% but i'm gonna go crush weights regardless. checking back in soon.

[JeremyLeon]

falling under the weather... but that isnt going to stop me!

Upper Power

BB Bench
8X115 / 5X215, 5X215, 5X215, 5X215 (slight spot on last rep), 5X215 (slight spot on last rep)

BB Rows (double underhand)
8X135, 8X135, 6X155, 6X155, 4X175, 8X135

Super Set:
Weighted Dips - 12XBW / 8X25, 8X35, 8X45, [3X80, 3X25, 3XBW]
Neutral Lat Pulldowns - 12X110 / 8X150, 8X170, 6X200, [2X220, 1X220 (double overhand), 5X150]

DB Shrugs
5X110, 5X110, [5X110, 10X65]

Went into the mirror room again to work on poses.. starting figure out the front lat spread flare.. definitely no where near wrapped up but i'm making progress. Actually held the poses for a solid 20-30 seconds and began to sweat vigorously.. gonna have to work on this so i don't start dripping on stage in June ;). Brought little brother along again.. he's doin work. Showin some serious heart. Very happy. Time to unwind. See ya later BS

[JeremyLeon]

just bought a case of lifting chalk! YAY! time for inhuman grip! going to the gym for the second round for a cardio session.. just feeling very anxious to start the weight loss process.. even tho i should do cardio.. im a bit sick so i feel like working up a sweat will make me feel better. Dick's sporting goods sucks btw.. Sports Authority all the way


Edit:

So many clowns the the Stony Brook University gym... did an hour of cardio on the bike. switching between 4 and 10 resistance level.. slow pace. broke a cool sweat, nothing serious.. prob kept heart rate at a reasonably low level which from what i understand is right for fat loss. anyways friends wanna go to the bars.. but i find myself less and less interested in that scene. oh well, shower time.

[JeremyLeon]

Cal/F/C/P
1,034 / 29.2 / 130.6 / 70.2

Pizza with meat and vegetables / 0.12 pizza (16" dia) / 489 / 22.3 / 52.2 / 19.4
Cereals ready-to-eat, KASHI GOLEAN by Kellogg / 1 cup / 148 / 1.0 / 30.2 / 13.6
Milk, 1% fat / 1 cup / 102 / 2.4 / 12.2 / 8.2
Honey Nut Cheerios / 1 serving / 150 / 2.0 / 30.0 / 3.0
Elite Gourmet Whey / 1 serving / 125 / 1.5 / 6.0 / 21.0
Super Plasma Protein (1tsp) / 1 serving / 20 / 0.0 / 0.0 / 5.0


Perfect way to launch into Lower Power! Stay Tuned.

[JeremyLeon]

Hot packing my knee currently ... heavy lift and it's bothering me at the moment.. also discussing how dumb the Jersey Shore tv show and everything it represents is. Anyways. had a super heavy lift today. Hitting parallel on heavy squats took a lot outta me and i couldn't dead as heavy as last week. Killed calves with a drop set starting at 16 plates on the incline leg press machine all the way down to two plates (one on each side). Some older woman (prob like 65) was saying to her trainer "who was making those animal noises?" and i caught wind of it so i turned around to reply, "that was me" and she goes, "well why don't you do a Lighter weight?" haha my response was definitely one of a meathead... "I DONT COME HERE TO LIFT LIGHT.. HEAVY WEIGHTS" and she was silent. oh well maybe im an ******* but don't tell me to be a pussy.

Lower Power

Squats
6X135/ 185X6, 225X6, 245,5, 275X3, 275X3, 135X8

SLDL
6X135/ 6X225, 6x275, [1X315, 2X315 (under/over grip)], 6X225, 6X225, 6X225, 10X135

Super Set:
Calf Extension on Incline Leg Press
8X270, 8X360, 8X450, 6X540, 6X630, [drop set]--> 4X720, 3X630, 2X540, 4X450, 5X360, 5X270, 5X180, 6X90 -- ouch
Plated Leg Ext.
8X45, 8X70, 8X90, 6X115, 6X160, 6X160, 12X45

Roman Chair Leg Lifts
25XBW, 25XBW, 15XBW, 15XBW

finished a bit slower than i'd like. but after this lift im beyond exhausted.. in pain (left knee) and ready to puke. Spent 10 Min in the mirror room posing again. Quads are gnna be a huge point for me at the show.. they are getting swolen big time :) Thanks for reading

[Steven001]

There's a lot of volume in your workouts, but your lifts are impressive and your clearly very strong!

Keep up the good work and good luck with the transformation! :)

[JeremyLeon]

There's a lot of volume in your workouts, but your lifts are impressive and your clearly very strong!

Keep up the good work and good luck with the transformation! :)

steven thank u very much for the compliment and wishes.. I used to do wayyyy more volume idk if u were looking at the beginning of the log but my coach helped to revamp my lifts... power days im doing around 18-25 sets (usually towards the lower end bc of super setting) and for hypertrophy days im around 28 sets or so... still relatively high volume but no where near the 40+ i used to do (2hrs + in the gym back then) so im working towards a more balanced frequency with lower set counts.. 5 day split currently so at the very most if i skip one of the off days.. i still have ample time in between lifts to recover... in addition to the recovery aids like extend and powerfull that i take. Keep posted my friend.. it's going to be an epic cut. Thanks again for checking in!

[agility2live]

Hey sorry you weren't feeling 100% the past few days, but it's good to see that you're still going strong! (very strong).. it'll all be worth it in the end, so stick to it. we all go through those hungry nights lol

[JeremyLeon]

Hey sorry you weren't feeling 100% the past few days, but it's good to see that you're still going strong! (very strong).. it'll all be worth it in the end, so stick to it. we all go through those hungry nights lol

yeah def struggling but its the beginning of the cut and im not used to being hungry.. just gotta stay focused and committed. I'm not worried and thank you for your support.. even tho i dont know u it means a lot.


finishing off the day w 7 ounces of london broil. 7 large caramel rice cakes dipped in 2 cups of FF swiss chocolate pudding.. washing it down w a shaker full of extend. oh life is good

[JeremyLeon]

revamping my diet... learning a lot from coach. The changes involve restructuring my macro timing around workouts... Wasn't aware of this until I was informed yesterday but as it is, fats slow the digestion time for carbohydrates and proteins (which are essential pre and post workout). So I'm now aiming to hit ~25% of my daily carb intake pre-workout and ~25% post workout. Also... instead of having about 50% of my daily fat intake in and around my first meal(s) i'm trying to minimize as much as possible. Here's where i am with pre and post workout meals Cal/f/c/p 1,267/18.3/196.6/90.0

-- also increasing the water intake daily.. I have been kinda slacking but i'm going to shoot for a minimum of 4-5 30oz shaker cups of water a day plus the traces from other sources like juices, gatorade, etc.

Feeling very sick this morning, but regardless I will never falter.. Hit the gym strong and hard. Good timing with the lift, and actually had strong lifts (with the exception of my incline bench :( ) Knee is still bothering at full lock out even when just standing up.. I think I need to focus on not locking it ever.. :(

Little brother is crushing. I feel like I'm hazing him at times but GO HARD OR GO HOME


Push Hypertrophy
Duration: 1hr 30 min

Incline BB Bench
10X95 / 12X135, 11X155, 6X175, 6X175, 7X135 (weak.. compared to flat but I haven't hit incline bench in a long time so just focused on form)

Super Set:
Side Lateral Raises
12X20 / 10X25, 10X25, 10X30
Upright BB Rows
12X50 / 10X60, 10X70, 8X80 (almosst quit at 6 but forced in 2 more reps with good form :))

Super Set:
Underhand DB Front Raises
10X25, 10X25, 10X30
Bent Over DB Rear Delts
10X25, 10X25, 10X30

Super Set:
Rope Pressdown
12X100, 10X110, 8X120, 12X100
Front Plate Raises
10X25, 10X25, 8X25, 12X25

Single Arm Pull Down
12X40, 10X50, 6X60

Decline Cable Crossovers
12X60, 12X60, 10X70, 8X70, 12X50

skipped posing practice today.. like i said im definitely under the weather.. but im starting to see slight improvements in definition and great improvements in form... here is a video from yesterday's leg sesh. 275X3 for the second time around. Had a fitness model/trainer film w my phone to see how deep i was getting. Looks good to me. Feel free to crit. :)
0oEEcMbMoSc

[JeremyLeon]

Woke up coughing up the nastiest ****. im def way under the weather. but there's no cold that's gonna keep me outta the gym... Still managed to best some of my lifts from last week :). Brother had work today so I was solo. I must say, chalk is so very clutch.

Pull Hypertrophy
DB Rows
10X45/ 10X60, 10X70, 10X90, 10X90

DB Preacher Curls
8X25/ 12X30, 12X30, 8X35

Close Grip Pull Ups
9XBW, 9XBW, 8XBW, 7XBW

Super Set:
Reverse EZ Curls
10X65, 8X65, 8X65, 8X65
BB Forearm Curls
10X70, 10X70, 10X70, 10X70

Close Grip Neutral Lat Pull Down
12X120, 10X140, 8X170 (long pause on last rep... ouch)

Superset:
Hammer Curls
5X45 (couldn't hit last rep on rt. arm), 6X45 (ample rest so i did one extra rep on rt. arm this set)
DB Shrugs
6X45, 6X45

Went into the posing room. slight changes are becoming noticeable. Very tired after this lift. Broke sweat again from holding poses. Got called a juicehead last night.. that's the best compliment a Natural BB can get i think.. haha, definitely putting in work. Time for R&R tryin to feel better. BTW... my meal planning (carbs pre-post lift and low low fats until later in the day) is definitely working out. I'm getting better at holding off hunger later at night. Well on a 2800~ cal diet i guess it's pretty easy. MUCH WORK TO DO. stay tuned!

[JeremyLeon]

Current Stats:
Age: 22
Height: 5'8.2'
Weight: 182.8lbs
BF: 16%~ (estimate +-2%)

*keep in mind that today was a pull hyp.. back and bi's but i did lift about 4 hrs ago, so the pump has left. Idk if it makes a difference but im gonna assume it does somewhat :)

Criticism Please!
FDB
http://img24.imageshack.us/img24/7149/img1336mi.jpg
BDB
http://img695.imageshack.us/img695/144/img1345ur.jpg

Thanks for peepin!

Meat Head Nation!

[JeremyLeon]

Knees are hurting.. gonna ice for a bit after i log this workout... intended on doing leg posing practice but after I was in such a state of disarray that there was no way I could have done anything.. straight pushing myself beyond what I thought was possible... Ppl starting to take notice to my determination which just helps my cause :). Still sick, still shot. No Stopping

HATERS GONNA HATE.... WE GONNA LIFT

Leg Hypertrophy
Duration: 1hr 30min

Narrow Stance Squats (ATG!)
8X135, 8X155, 8X175, 8X195, 10X135

Seated Calf Raises
12X90, 10X115, [8X125, 10X45]

Hamstring Curls
15X80, 12X95, 10X110, 8X125

Super Set:
Front Squats (Shoulder width stance ATG!)
10X45, 10X85, 10X105
Standing Calf Raises (all 20 slow reps w ample pauses)
20XBW, 20XBW, 20XBW, 20XBW

Leg Extension
15X45, 15X45

Super Set:
Abduction - 15X110, 15X125, 15X140
Adduction - 15X95, 15X110, 12X125
Glute Extension - 15X130, 15X130, 15X130

Super Set:
Decline Sit Ups - 25XBW, 20XBW, 15XBW
DB Oblique Crunches - 25X45, 25X45, 25X45

So exhausted... felt like crying after this lift lol. (i didn't bc im not a bitch but damn).

Post Workout Meal:
-Plum Smart Juice + Cissus Powder + Creatine Monohydrate
-Whole Wheat Wrap + Grilled Chicken + Jumbo Egg + tiny splatter of Ketchup (delish btw)
-FF Swiss Pudding Cup

bringing me to a current macro count of: 1,235 / 18.5 / 188.2 / 82.5 (Cal/F/C/P)

really getting meal timing down better. btw dropped down to 182 ish... 27 more lbs to go :)

OFF Day tomorrow, much needed. Until Next Time -> MEAT HEAD NATION <-

[5Six]

I be up in here

[Blazed]

Back is lookinng good man, fdb is on point ttoo, just wait till tthe fat starts coming off the proportions get so much nastier.

Btw, what did I have ur macros at again?

[JeremyLeon]

I be up in here
thanks for the support bro.. this is exactly what helps me keep going.. stay tuned!


Back is lookinng good man, fdb is on point ttoo, just wait till tthe fat starts coming off the proportions get so much nastier.

Btw, what did I have ur macros at again?
f/c/p
65/350/200

dropped to

55/350/200

adding 2X 200 cal burning LISS cardio session.. most likely on the bike. starting tonight. very excited to see the changes. right now im hungry as Fock and about to stir up some chicken n beans :) then to the gym for cardio. Pablo, thanks for stayin up to date w my progress brother. U da man

[agility2live]

woo ATG squats!

[JeremyLeon]

woo ATG squats!

ya knee is definitely cursing me out.. but they gnna have to get used to it lol. how u been? do tell about ur progress!

LOVE LIFTING!


walking my pitbull in the freezing cold.. and then goin in for cardio

http://img44.imageshack.us/img44/6559/14275885.png
http://img201.imageshack.us/img201/9554/46728294.png
http://img641.imageshack.us/img641/7079/34026873.jpg

14 weeks old
http://img25.imageshack.us/img25/9609/52946115.png
http://img808.imageshack.us/img808/6294/97995825.png
last one i promise
http://img529.imageshack.us/img529/1171/48427133.png

[agility2live]

Awww I don't even like pitbull's but yours is an exception, cuteee.

progress is good, I'm definitely sore at the moment lol.
I'm using a split that hits my back the most because I'm working on pullups!
plus its my fav body group to hit..

weight progress is sortof slow, but only because I'm not too worried about it at the moment.. just trying to keep stress down

[JeremyLeon]

Awww I don't even like pitbull's but yours is an exception, cuteee.

progress is good, I'm definitely sore at the moment lol.
I'm using a split that hits my back the most because I'm working on pullups!
plus its my fav body group to hit..

weight progress is sortof slow, but only because I'm not too worried about it at the moment.. just trying to keep stress down

he's a straight mush. totally a great dog and best friend :)

that's cool u should start a log! and what do u mean slow... like u gaining or not losing.. or losing too quickly. and yeah definitely a great way to destress :) i have a few other ways of handling that as well lol

btw.. still going strong w/o smoking 100%

____________________________

1st cardio session:

Bike - LVL 7 - 39:00 - 5.74 Miles - Avg. Heart Rate 98

EDIT: just got word that this is not a high enough heart rate.. will be shooting for 125-135. increase in the resistance level should take proper care of that :)

[agility2live]

he's a straight mush. totally a great dog and best friend :)

that's cool u should start a log! and what do u mean slow... like u gaining or not losing.. or losing too quickly. and yeah definitely a great way to destress :) i have a few other ways of handling that as well lol

btw.. still going strong w/o smoking 100%

____________________________

I'm not familiar with HR's and using the bike.. sorry I can't give input :(

dogs are always a man... and womans!.. best friend haha. screw diamonds, give me a puppy.

I will start a log eventually.. when I'm out of cutting lol. I'll have an epic slowwww bulk log :)

congrats on still going strong! do you notice any change?

[JeremyLeon]

I'm not familiar with HR's and using the bike.. sorry I can't give input :(

dogs are always a man... and womans!.. best friend haha. screw diamonds, give me a puppy.

I will start a log eventually.. when I'm out of cutting lol. I'll have an epic slowwww bulk log :)

congrats on still going strong! do you notice any change?

yeah puppy+chocolate = game over

what are u cutting from--- to?

and yeah my life isn't hazy anymore.. lungs are more clean.. been coughing up nasty stuff in the morning, still trouble w full night sleep but im gettin better. and im way more productive.

[agility2live]

yeah puppy+chocolate = game over

what are u cutting from--- to?

and yeah my life isn't hazy anymore.. lungs are more clean.. been coughing up nasty stuff in the morning, still trouble w full night sleep but im gettin better. and im way more productive.



I haven't weighed myself really, just going by mirror. I figure I'll cut to about 110-115 then bulk. I think I'm around 120-125 or so

I hope things will get better as far as sleep.. and not coughing, you should feel proud though! must've been tough to stop.

[Blazed]

Get some Nyquil/Dayquil brah, it helped me SOOOOOO much when I was feeling like complete **** all last week.

[JeremyLeon]

I haven't weighed myself really, just going by mirror. I figure I'll cut to about 110-115 then bulk. I think I'm around 120-125 or so

I hope things will get better as far as sleep.. and not coughing, you should feel proud though! must've been tough to stop.

ur gonna look so hott! can't wait to see how ur progressing. and truthfully.. its only hard cuz i have friends like "Blazed" who will come lift w me and bug me to rip a fatty post workout lmao while we go and cook food from trader joes. but u know, i have come to the conclusion that my will power is titanium platanoid lol (made up platanoid but it sounds epic) and no one can push me into something i dont want.


Get some Nyquil/Dayquil brah, it helped me SOOOOOO much when I was feeling like complete **** all last week.

yeah im gnna have to man i can't seem to kick this cold. knees are shot, going to watch planet earth... checkin back in tomorrow. UPPER POWER -- HOORAH!

Macros for the day:
2,716 / 54.8 / 352.0 / 199.9 <-- that's prettyyyy damn close :) (cal/f/c/p)

[bwelch1985]

pretty boy Floyd:) my 4 year pit.

http://i470.photobucket.com/albums/rr61/BWelch1985/001-3.jpg

i'll be following along!

[agility2live]

ur gonna look so hott! can't wait to see how ur progressing. and truthfully.. its only hard cuz i have friends like "Blazed" who will come lift w me and bug me to rip a fatty post workout lmao while we go and cook food from trader joes. but u know, i have come to the conclusion that my will power is titanium platanoid lol (made up platanoid but it sounds epic) and no one can push me into something i dont want.


Hahah thanks, I was at 110 over the summer.. but like I mentioned before, stress got to be too much with how my life was going. I can't wait either :D

Ahhh I didn't even put 2 and 2 together with his username! hahah. Amen to willpower! I don't think anyone can survive in BB without it :p

[JeremyLeon]

pretty boy Floyd:) my 4 year pit.

http://i470.photobucket.com/albums/rr61/BWelch1985/001-3.jpg

i'll be following along!

YO that dog is so cute (no homo) i'm a huge fan of pits esp cuz they got the worst rep yet, if trained and loved right... they are total marshmallow.. and thank you for ur support as well my friend... i truly appreciate it. More support i get the harder and stronger im gonna push.. with that being said it's time to feed myself and bust ass to the gym. then feed again... and again... and again... and then work for a little... and feed againnnnnnn haha


Hahah thanks, I was at 110 over the summer.. but like I mentioned before, stress got to be too much with how my life was going. I can't wait either :D

Ahhh I didn't even put 2 and 2 together with his username! hahah. Amen to willpower! I don't think anyone can survive in BB without it :p

yeah it's all about balance! i became a really spiritual person over the past few years and i think that's helping a lot. and agreed -- willpower is clutch! so now im gonna have to will myself to walk the dog in the freezing cold errrr. Anyways i'll post up the lift later today after i regain consciousness from exerting all my energy towards making the bench press my BITTTCCCCHHH lol -> until then... MEAT HEAD NATION -- JOIN THE REVOLUTION

[PaC-mAn8]

Sub'd here :)

[JeremyLeon]

Sub'd here :)

Pac-dizzle haha thats my new name for u! thanks for droppin in. I'm gonna post yesterdays workout today bc... i was running on a super tight schedule -- MC'd a holiday party for a large corporation .. very high end ppl and a amazing setup. needless to say i was busy stuffing grilled chicken and beans down my throat as well as ironing a pair of my pants. So as sad as it is.. i had to put bodyspace and the threads on hold :( BUT IM BACK MWHAHA

Upper Power
Duration: 1hr 40min (way too long i know but i was being distracted by some ppl at the gym and a few business calls)

BB Bench
warmups / 4X220, 4X220, 4X220, 5X205, 5X205, 15X135 (suprised i could hit this many :))
BB Bent over Rows (underhand grip)
10X135, 8X155, 8X165, 5X185 (loud grunts made the owner say something to me lol), 8X135, 20X95

Super Set:
Weighted Dips
10XBW/ 8X25, 6X45, 6X45, 4X70, 4X70, 15XBW (deep on every rep)
Neutral Wide Grip Lat Pull
10X120/ 8X150, 6X170, 6X180, 4X200, 4X200 (overhand grip), 15X120

DB Shrugs
5X110, 5X110, 5X110, 8X95, 20X60

Skipped posing practice because i had to jet home, eat, shower, shave, eat, iron, etc. before work.. Just bought 1/3 less fat Philadelphia Cream Cheese, and a sleeve of Thomas 100% Whole Wheat bagels... so no more guessing what the macro count is on my post gym meal :) so hungry at the moment. I broke the 180lb mark this morning. prob cuz i waited a long time to way myself seeing it's 1:20PM in NY. But It's motivational! Last Thought, I keep seeing people in the gym lifting with horrible form, or weights way about their ability... and i think to myself how thankful i am to know that this is a continual growth type sport. A kid i know came in after drinking really hard the night before borrowed my chalk and tried to deadlift 495... couldn't budge it off the ground.. and really hurt his forearm which he has been complaining has been bothering him for a while... He says, "damn i shouldn't have done that" and i reply, "i coulda told u that...". Oh well, people will do what they think is right... i will learn from the most knowledgeable out there. Thanks to my coach and everyone who is guiding me in the right direction.. NOW TIME TO EAT! AND HIT LOWER POWER! YAAAA BOYYYY

[JeremyLeon]

Slipping with the speed of my workouts... Luckily I drink Extend :P. Pretty girls at the gym and some inexperienced lifters are realllllyyyy throwing me off... I'm about to start being a jerk to people and not talking because it's becoming a social event. So pissed. Anyway I killed the gym again today, cut out the squats due to soreness in my knees, and hit heavy deads, heavy abs, and heavy quad ext. Just not fast enough... and probably too many sets :/

Lower Power
Duration: ??? too long

SLDL
Warmups/ 185X5, 5X225, 5X275, 5X295, 4X315, 3X275, 8X225

Calf Extension (on incline leg press) --> too many sets but i was so distracted that i didn't realize how many i was doing til i read that i did 10 sets DOH!
10X180/ 8X360, 5X540, 5X630, 5X720, 4X720, 8X450, 6X450, 5X450, 4X450, 5X270, 6X180

Plated Leg Extension
8X45, 8X90, 8X100, 8X110, 8X135, 4X180, 8X90

Roman Chair Leg Lift
15XBW, 15XBW, 15XBW, 15XBW

Roman Chair Weighted Knee Raises
5X35, 4X45, 5X35, [4X45, 14XBW]

Back Extensions
15XBW, 15XBW, 12XBW, 10XBW

lower back pump was unreal. quad's were pumping as well. Skipped posing practice for no legitimate reason... just bitched out.

Pre-Post Lift Macro Count: cal/f/c/p
1,195 / 18.6 / 180.0 / 81.3

came home to my a fresh pizza pie with grilled chicken from one of my favorite spots locally... so instead of indulging and being weak minded. i simply laid my face on the top of the box and tried to absorb the deliciousness via pizza-osmosis. A technique that the FDA has yet to prove safe lol. Actually gonna do the split tomorrow since i'm supposed to run a 2 on 1 off 3 on 1 off... and i been doing 5 on 1 off... cardio/rest for tomorrow. looking forward to next meal. Thanks for tuning in!

[agility2live]

yeah it's all about balance! i became a really spiritual person over the past few years and i think that's helping a lot. and agreed -- willpower is clutch! so now im gonna have to will myself to walk the dog in the freezing cold errrr. Anyways i'll post up the lift later today after i regain consciousness from exerting all my energy towards making the bench press my BITTTCCCCHHH lol -> until then... MEAT HEAD NATION -- JOIN THE REVOLUTION

amen to willpower! :).

on another note, people are dumb lol. but if they won't listen to us [i.e. lifters who spend hour upon hour trying to educate ourselves as much as possible] then they'll eventually find out the hard way.. like that guy did.

oh and - I love hyperextensions and long back workouts :D

[JeremyLeon]

amen to willpower! :).

on another note, people are dumb lol. but if they won't listen to us [i.e. lifters who spend hour upon hour trying to educate ourselves as much as possible] then they'll eventually find out the hard way.. like that guy did.

oh and - I love hyperextensions and long back workouts :D

yeah mad dumb... but how can u educate those who don't wanna llisten... oh well. tried explaining some **** to this girl today as well.. she was like so thick about it all. it's gonna take 5% bf for ppl to start listening to me lol. the funny thing was today was a leg day. but my lower back was like the crux of the lift. still killed hamstrings on the Stiff Legged DLs. Just was too distracted.. i need to get my iPod back on track because when i listen to music it's a great excuse to ignore ppl. did u lift today?

[agility2live]

yeah mad dumb... but how can u educate those who don't wanna llisten... oh well. tried explaining some **** to this girl today as well.. she was like so thick about it all. it's gonna take 5% bf for ppl to start listening to me lol. the funny thing was today was a leg day. but my lower back was like the crux of the lift. still killed hamstrings on the Stiff Legged DLs. Just was too distracted.. i need to get my iPod back on track because when i listen to music it's a great excuse to ignore ppl. did u lift today?

Ahhh yeah.. I'm the only girl I know who lifts.. and all my friends are annoying as sh!t when it comes to their weight. Broscience? try girl-"science"

I hear you on the ipod thing.. I take my dad to the gym with me so I can't really use it since he's hopeless on his own at this point haha.

yeah just got back from lifting.. I'm dead now

[JeremyLeon]

Ahhh yeah.. I'm the only girl I know who lifts.. and all my friends are annoying as sh!t when it comes to their weight. Broscience? try girl-"science"

I hear you on the ipod thing.. I take my dad to the gym with me so I can't really use it since he's hopeless on his own at this point haha.

yeah just got back from lifting.. I'm dead now

awesome. where u from btw? n i can't sympathize w the girlscience lol on the grounds that im a "bro". an i wish i could get my dad to the gym.. he's busy doing karate.. (5th degree black belt) u better suck down a shake and hit up some carbs! get it in :) i myself just finished 10 ounces of lean london broil and a can of baked beans. still not at my macros so im gnna have to eat more in a bit. <3 food

[agility2live]

awesome. where u from btw? n i can't sympathize w the girlscience lol on the grounds that im a "bro". an i wish i could get my dad to the gym.. he's busy doing karate.. (5th degree black belt) u better suck down a shake and hit up some carbs! get it in :) i myself just finished 10 ounces of lean london broil and a can of baked beans. still not at my macros so im gnna have to eat more in a bit. <3 food

Haha I'm no where near hitting my macros right now but I haven't been feeling really well so appetite is down.. been hitting up calorie dense foods lately :( which sucks because I, am a foodie aswell! Also follow IF in a sense, so that doesn't help much at this point haha.

Nice! I used to do karate when I was in like 5th grade lol.. black belt = respect!

I'm from NY

[JeremyLeon]

Haha I'm no where near hitting my macros right now but I haven't been feeling really well so appetite is down.. been hitting up calorie dense foods lately :( which sucks because I, am a foodie aswell! Also follow IF in a sense, so that doesn't help much at this point haha.

Nice! I used to do karate when I was in like 5th grade lol.. black belt = respect!

I'm from NY

yeah same here. def been under the weather... not sure what u mean by IF... and me too! i live out in suffolk county on Long Island.. but judging by ur nature / golfing avi u prob from upstate somewhere lol. but if u are ever out this way u should come lift w me! also if u can, come to the INBF Hercules in Manhattan in June.. that'd be awesome! and as much as it sucks... u may have to force feed a bit to get in the proper nutrition. when i was bulking on like 3400, i found myself force feeding a lot.. mostly tho because i would wake up super late and not start eating until around 3 or 4 pm big no no. I hope u feel better soon! If u got a facebook feel free to facebook me "jeremy t" (suny stony brook network) my pic is of the "hulk" lol.

[agility2live]

yeah same here. def been under the weather... not sure what u mean by IF... and me too! i live out in suffolk county on Long Island.. but judging by ur nature / golfing avi u prob from upstate somewhere lol. but if u are ever out this way u should come lift w me! also if u can, come to the INBF Hercules in Manhattan in June.. that'd be awesome! and as much as it sucks... u may have to force feed a bit to get in the proper nutrition. when i was bulking on like 3400, i found myself force feeding a lot.. mostly tho because i would wake up super late and not start eating until around 3 or 4 pm big no no. I hope u feel better soon! If u got a facebook feel free to facebook me "jeremy t" (suny stony brook network) my pic is of the "hulk" lol.

IF is intermittent fasting.. basically a bulk of your calories are around your workout and more towards the evening. I like it because I'm hardly home, don't like having to think about my next meal 24/7, I like to cook fancy food, and I like the big meals it allows.. so it works.. when my appetite isn't crap lol. But.. good on cuts, not sure how I'd like it bulking for the reason you said.

I've never been to Long Island but yepp, I'm upstate.. which sucks cause I hate the cold haha. I'd love to go there though! my friend goes often and loves it.

haha okay, thanks too!

[JeremyLeon]

IF is intermittent fasting.. basically a bulk of your calories are around your workout and more towards the evening. I like it because I'm hardly home, don't like having to think about my next meal 24/7, I like to cook fancy food, and I like the big meals it allows.. so it works.. when my appetite isn't crap lol. But.. good on cuts, not sure how I'd like it bulking for the reason you said.

I've never been to Long Island but yepp, I'm upstate.. which sucks cause I hate the cold haha. I'd love to go there though! my friend goes often and loves it.

haha okay, thanks too!

i kinda do that... except i limit the fats to 8-10gs pre and post to induce faster breakdowns of carbs/protein. so my coach has me at 25% pre and post of daily carb intake... 20-30g protein although i usually hit like 45-60 post... and like i said 8-10 g fat. then ill wait like an hr or two hrs and have another meal.. usually low fat as well.. then dinner i finish off the fats with the exception of the fish oil capsules right before bedtime. it's actually really making a difference. Also brought a lot more water into my day which is great for every reason u can think of.. and yeah upstate is rough. my other little brother is in oneonta where it's f-in brick right now, and i have many friends from rockland county so im familiar w ur pain. im actually a snowboarder so i don't mind the cold... when i'm snowboarding lol. and yeah if u ever come down w ur friends u should definitely hit me up. I'll take u girls out for a fun time! add me on fb when u get a chance that way we can chat instead of having to post back n forth about the cold weather lol. BTW u are the perfect woman --> smart, healthy, works out, and cooks big fancy meals! I salute u


Another friend of mine has been suggesting keto... was contemplating running a week cycle but im not too interested. plus coach advises not to... anyone have any thoughts on the matter?

[agility2live]

i kinda do that... except i limit the fats to 8-10gs pre and post to induce faster breakdowns of carbs/protein. so my coach has me at 25% pre and post of daily carb intake... 20-30g protein although i usually hit like 45-60 post... and like i said 8-10 g fat. then ill wait like an hr or two hrs and have another meal.. usually low fat as well.. then dinner i finish off the fats with the exception of the fish oil capsules right before bedtime. it's actually really making a difference. Also brought a lot more water into my day which is great for every reason u can think of.. and yeah upstate is rough. my other little brother is in oneonta where it's f-in brick right now, and i have many friends from rockland county so im familiar w ur pain. im actually a snowboarder so i don't mind the cold... when i'm snowboarding lol. and yeah if u ever come down w ur friends u should definitely hit me up. I'll take u girls out for a fun time! add me on fb when u get a chance that way we can chat instead of having to post back n forth about the cold weather lol.


Another friend of mine has been suggesting keto... was contemplating running a week cycle but im not too interested. plus coach advises not to... anyone have any thoughts on the matter?

About keto:
I honestly don't think keto is necessary.. I mean lower carb isn't bad if you want to expirement with that, but I'm sure you can get just as lean with a typical comp diet rather than keto.

Yeah except IF is no calories until your "feeding window" ahha. A lot less flexible.. but I like it. :p

I used to snowboard!!! before my protest against cold weather haha. what mountains do you usually go to?

[JeremyLeon]

About keto:
I honestly don't think keto is necessary.. I mean lower carb isn't bad if you want to expirement with that, but I'm sure you can get just as lean with a typical comp diet rather than keto.

Yeah except IF is no calories until your "feeding window" ahha. A lot less flexible.. but I like it. :p

I used to snowboard!!! before my protest against cold weather haha. what mountains do you usually go to?

i been riding for 15 years. actually hitting up mt. snow next week for a couple days. but i been all over, upstate (hunter), vermont, new hampshire, maine, jersey, penn., wyoming, canada, mass. (born there). and damn it must be rough living upstate when u loathe the cold haha. and i most likely gonna stick with the normal diet just slowly lowering f/c and introducing cardio (LISS first then towards the end getting into HIIT). I'm down 5.9 lbs as of this morning in 12 days! so i'm starting to get excited bout the transformation it's gonna be awesome. Trying to place this season in the lightweight open class... depending on how i look peeled... and then lean bulking stayin under 10% for at least a year, maybe 2.. and on to that pro card :)

[JeremyLeon]

OFF DAY

Cardio Session: Bicycle
Distance: 4.79 Miles
Avg. Heart Rate: 126
Time: 19:44
Level: 11 to up heart rate then 10 to maintain

----------------------------------------------------------------------------------
so I had a craving for sushi and i quit eating it cuz u never know macros... so i went out and bought a kit. copped a half pound of fresh fish (salmon and tuna) rice wine vinegar, an avocado, 10 slices of sushi seaweed and went to work....

here's what i turned out
http://img828.imageshack.us/img828/4601/63655750764230464163211.jpg

definitely need practice on the presentation.. knife was no where near sharp enough to cut the fish properly, or the rolls for that matter. so i wound up making two enormous rolls weighing about 2lbs total into 4 pieces lmfao. lets just say it was an interesting experience eating them

http://img823.imageshack.us/img823/7526/16414975076589213416321.jpg
(yes that is a container of watermelon extend in the background lol.. sushi and extend haha)

Operation Meat Head Sushi Chef Complete. Final Macros --> 1152 / 26 / 152.5 / 70 (cal/f/c/p)


So today's diet consisted of:
3 cups of cereal w 1.5 cups of milk
1 banana
1 slice of pizza
those ridiculous maki rolls
4 extend scoops
2 whey & 1 plasma protein scoop
1 chobani

for a grand total of (cal/f/c/p)
2,690 / 54.7 / 351.9 / 198.6
yum

[JeremyLeon]

Ill workout today... totally destroyed shoulders and chest is burning. stay'd more on track w timing as well.

Push Hypertrophy
Duration: 1hr 20min

Incline BB Bench (deep and slow felt great!)
12X95/ 12X135, 8X155, 8X155, 8X155, 10X135

Super Set:
Side Lateral Raises
12X20, 10X25, 10X25, 8X30
Upright Rows
12X50, 10X70, 10X70, 6X80

DB Rear Delt Flyes
12X20, 12X25, 12X30

Super Set:
Rope Pressdown
12X100, 10X110, 8X120, 8X120
Front Plate Raises
12X25, 12X25, 12X25, 12X25

French Press
12X65, 12X65, 9X65

Decline Cable Crossovers
12X60, 12X60, 10X60, 12X50

Very tired after the lift.. super pumped.. almost bitched out on posing practice.. than i thought about the haters i see on the boards + the people that were out drinking last night when i decided to call it an early night + hitting 3% BF :) = went to mirror room, worked on mandatory poses as well as crab mm, hamstring, side-tri, and ab/thigh... about 10 minutes worth of practice.. and you know what, i'm very proud of the progress i'm making It's becoming clear that I'm hitting poses more effectively. Each time i practice the Front lat (which was the one i had the most difficulty with in the beginning) it looks more and more like a real pose. Very happy.

Post Lift Meal:
1 Whole Grain Bagel
2 Tbs Low Fat Cream Cheese
1 Cup Tropicana (w 5g monohydrate & 3g~ cissus)
1 Scoop Whey
1 Scoop Plasma

Current Macros: (cal/f/c/p)
1,210 / 17.2 / 186.0 / 89.0

Starting to get accustomed to timing macros for gym.. definitely helping w the lifts a lot. still goin to bed hungry but hey.. it's only gonna get worse so no complaining.... yet :)

[JeremyLeon]

Mind is 100% set on the goal. Weighed in this morning at 179.0 which is all time low in the past MANY months... and that's an overestimate on the weight because it was before going to the bathroom. 6lbs down in 15 days.

Pull Hypertrophy
Duration: 1hr 10min

DB Rows
8X45, 8X45/ 8X70, 8X80, 8X90, 8X100(not as great form but still pulled it out)

EZ Bar Preacher Curls
10X55, 8X75, 8X85, 7X85

Close Grip Pull-Ups
9XBW, 9XBW, 8XBW, 9XBW

Super Set:
Reverse EZ Bar Curls
10X65, 9X65, 10X65, 8X65
Seated BB Forearm Curls
10X70, 10X70, 10X70, 10X70

Close Grip Neutral Lat Pulls
10X120, 10X140, 8X170

Super Set:
Hammer Curls
8X40, 8X40
DB Shrugs (pause reps)
8X50, 8X50

Skipped official posing practice, but hit poses during routine. Family came over for my aunt's 50th bday so lots of good food... that i can't eat... because there's no nutrition label lol. Did however pound some shelled, cooked shrimp :)

Post & Pre Lift Macros:
(cal/f/c/p)
1,054 / 16.0 / 150.3 / 87.5

I can see it more and more every day. 188 days out from the INBF Herc. no stopping

[JeremyLeon]

So I been doing a sunday night FDB/BDB progress photo for a few weeks now... gonna post that here along with two different rear lat spread shots. Mind you, I ate 1400 cals 30 min before the picture and have no pump. Please post thoughts/posing critiques. Thanks

FDB
http://img706.imageshack.us/img706/6761/img1349x.jpg

now i need pro opinion on the right technique on BDB --- spread lats or contracted??
spreaded...
http://img641.imageshack.us/img641/3755/img1355bp.jpg
contracted...
http://img94.imageshack.us/img94/5192/img1353cv.jpg

im thinkin spreaded.. plz give me feed

rear lat spread.. which one is the right form?

a)http://img408.imageshack.us/img408/3605/img1359fp.jpg
b)http://img10.imageshack.us/img10/9778/img1360yj.jpg

thanks for ur opinions!

__________________________________________________ _______

this is how i finished off my night... Trader Joe's Chocolate Pecan Tart

http://img844.imageshack.us/img844/8411/img1363uh.jpg


Final Macros: (cal/f/c/p)
2,640 / 54.2 / 351.3 / 200.2

Every Day I See My Dream

[ErickStevens]

Definitely spread on the rear double bi.

[JeremyLeon]

Definitely spread on the rear double bi.

i figured... now lemme ask u, is there any poses that show contracted back? because i don't recall seeing any. thanks for the feed bro. noob here :)

[ErickStevens]

i figured... now lemme ask u, is there any poses that show contracted back? because i don't recall seeing any. thanks for the feed bro. noob here :)

My posing sucks (Going to work on it duringmy off-season just like anything else) but I don't think so. Unless you count the transition from rear double bi to rear lat where you draw your hands in to show your back striations. I hope I described that sufficiently.

[JeremyLeon]

My posing sucks (Going to work on it duringmy off-season just like anything else) but I don't think so. Unless you count the transition from rear double bi to rear lat where you draw your hands in to show your back striations. I hope I described that sufficiently.

yeah i understand ya. i been workin on poses about 10-15 min post lift for most sessions. According to my coach posing is clutchhhh.. and hard as **** to get down without a mirror. I got 188 days to do so i figure practicing at least 4 days a week will give me a great advantage against those in my class this june who only practiced towards the end of their prep! It's war baby.. And I don't even really think contracted looks that good anyways so whatever lol. and u coming along great man.. very good work! Thanks again for dropping in!

[5Six]

Dude, new avi is lookin legit. GJDM!

[JeremyLeon]

Dude, new avi is lookin legit. GJDM!

thanks so much man... i really appreciate the feed... im down 6lbs from the start of my cut and still a minimum of 24 lbs above stage weight i can't even imagine what im gnna look like come June. I been really really committed, the diet has been near perfect, and will remain so... here's a link to the most detailed macro journal i have keeping... http://blog.bodybuilding.com/JeremyLeon/2010/10/13/macro-counting/

Howeverrrrr.....

I'm jewish (by birth not by nature lol) and last year i started a tradition with my best friend who is an Egyptian Muslim (who also doesn't celebrate) -- so two lonely brothas who don't get visited by Santa will travel to the local "all-u-can-eat" Chinese Buffet where i will indulge in general tsao's chicken / tons of crab legs (last year 4 plates :D) / friend chinese donuts / maybe some low mein -- but I PROMISE that will be the only cheat day for the rest of the prep.. and i'll most likely do a few hrs of cardio to combat that overload of food.


IF THERE ARE ANY OTHER LONELY JEWS, MUSLIMS, AGNOSTICS, lol OR ANYONE WHO WON'T BE DOING CHRISTMAS DINNER --- COME JOIN AS WE PIG THE F- OUT!

Yin Yang Buffet
Stony Brook, NY 11790

:)

[ErickStevens]

yeah i understand ya. i been workin on poses about 10-15 min post lift for most sessions. According to my coach posing is clutchhhh.. and hard as **** to get down without a mirror. I got 188 days to do so i figure practicing at least 4 days a week will give me a great advantage against those in my class this june who only practiced towards the end of their prep! It's war baby.. And I don't even really think contracted looks that good anyways so whatever lol. and u coming along great man.. very good work! Thanks again for dropping in!

I can't stress it enough - Posing is key! I practiced almost every day for about six weeks and I still sucked. I'll be practicing every day next time I prep, even if it's just five minutes. I think I screwed myself out of some better placings by not being able to present my physique properly. Thanks for the compliments but I'm well on my way to fattening myself up. I can't imagine prepping through the Holidays! I won't be starting down that road for awhile - May 2012 to be exact. So you have fun! I'll be watching you suffer. ;)

[JeremyLeon]

I can't stress it enough - Posing is key! I practiced almost every day for about six weeks and I still sucked. I'll be practicing every day next time I prep, even if it's just five minutes. I think I screwed myself out of some better placings by not being able to present my physique properly. Thanks for the compliments but I'm well on my way to fattening myself up. I can't imagine prepping through the Holidays! I won't be starting down that road for awhile - May 2012 to be exact. So you have fun! I'll be watching you suffer. ;)

haha yeah ill wither away, be grumpy, and probably become an insomniac waiting for the next morning so i can eat another cup of cheerios. I figure im gonna do something similar to ur plan.. try n place this season.. maintain a lean bulk for 1-2 years and shoot for pro card. Luckily i have a really knowledgeable coach that is w me every step of the way and helping rigorously w prep/posing/peak/etc. You should be able to put on a solid 8+ lbs of lean skeletal muscle in that period of time... GONNA LOOK NUTS! and yeah, i dont give a f_ about the holiday season that isn't going to stop me from hitting 3%. Nothing will. Thanks for checkin in dude.

[BaFtub]

Back Bi, spread'em more. Same goes for the Rear lat. IMO you have more width than you're showing. Takes time but they'll pop more.

Any leg/rear shots? Yes homo

[JeremyLeon]

Back Bi, spread'em more. Same goes for the Rear lat. IMO you have more width than you're showing. Takes time but they'll pop more.

Any leg/rear shots? Yes homo

thanks for the advice brett... havent been taking leg shots rly cuz of the immense amount of fat im holding there. but ill get on it and let u know i do have two from 200 days out ****ty light n not focused on them but http://bodyspace.bodybuilding.com/photos/view-user-photo/7046072 #8,9,10. They are startin to come in a bit more now but still fat as hell. Gonna work on width for those poses... hardest thing for me is holding for extended period of time.. but i'm workin on it. pop back in every now and again man i appreciate ur advice and opinions bro. lookin forward to meeting u in june!

[ErickStevens]

haha yeah ill wither away, be grumpy, and probably become an insomniac waiting for the next morning so i can eat another cup of cheerios. I figure im gonna do something similar to ur plan.. try n place this season.. maintain a lean bulk for 1-2 years and shoot for pro card. Luckily i have a really knowledgeable coach that is w me every step of the way and helping rigorously w prep/posing/peak/etc. You should be able to put on a solid 8+ lbs of lean skeletal muscle in that period of time... GONNA LOOK NUTS! and yeah, i dont give a f_ about the holiday season that isn't going to stop me from hitting 3%. Nothing will. Thanks for checkin in dude.

Man, you've got some lofty expectations! I like it. I'd just like to place in the top 3 in my next contest(s). Since I plan on improving my conditioning next time, I think if I can add a good bit of LBM in my off-season I'd be looking pretty good.

[JeremyLeon]

Man, you've got some lofty expectations! I like it. I'd just like to place in the top 3 in my next contest(s). Since I plan on improving my conditioning next time, I think if I can add a good bit of LBM in my off-season I'd be looking pretty good.

yeah man 2 years of clean bulking with a consistent regiment will do amazing wonders for ur stature! mad excited to see how it turns out for u. This season i'd like to place top 5 (prob outta reach tho as i really only been serious for about 5 months now). we'll see. i'll give it 150% tho :)

[JeremyLeon]

Woke up extra early today to accommodate my brother since he had work at 10AM. Yeah I know I'm a nice guy. Anyways, hit up the gym on a ****ed up stomach, which eventually subsided. Hamstring curls are destroying my knees... so if anyone has any suggestions as to what exercise i can replace them with on hypertrophy days i'm all ears...

Leg Hypertrophy
Duration: 1hr 25min (est.)
Sleep: 7hrs

Leg Lifts (on bench)
15XBW, 15XBW, 15XBW, 15XBW

Seated Calf Raises
12X90, 12X90, 12X90, 10X90

Hamstring Curls
12X80, 12X80, 12X80

Standing Calf Extension
15XBW, 15XBW, 15XBW, 15XBW

Leg Extensions
12X45, 12X45, 12X45, 12X45

Super Set:
Abduction
12X125, 12X140, 12X155
Adduction
12X110, 12X110, 12X125
Glute Ext.
12X130, 12X130, 12X130

Super Set:
Decline Sit Ups
15XBW, 15XBW, 15XBW, 15XBW
DB Oblique Crunches
15X60, 15X60, 15X60, 15X60

Posed for just a few minutes... Taking Brett's (Baftub) advice and really trying to get my back to "pop" on lat spreads and double bi poses. It's hard but with the proper focus and practice, i'll get it!

Current Macros: (cal/f/c/p)
1,068 / 16.0 / 164.3 / 78.3

Next few days will be deloading/cardio as i'm heading up to Vermont to shred slopes at MT. Snow. Very excited, I love snowboarding. Going to hijack my parents foreman grill and cook chicken breast and maintain the diet while i'm up there. NO CHEATING

[JeremyLeon]

by request.... and yes i know.... they are fat as hell.... also, fixed contrast, lighting, and sharpened... so they are edited to show as much definition in my fat thighs as possible :)

Current Weight @ Time of Pictures: 180.4lbs
Current Macros @ Time of Pictures: 1,068 / 16.0 / 164.3 / 78.3 (cal/f/c/p)

LEFT
http://img89.imageshack.us/img89/6326/img1366bw.jpg
http://img802.imageshack.us/img802/5739/img1380.jpg
http://img221.imageshack.us/img221/4743/img1381m.jpg
http://img222.imageshack.us/img222/1141/img1385gl.jpg
http://img140.imageshack.us/img140/5043/img1391b.jpg



THOUGHTS... CRITIQUES... ADVICE --- Welcomed :) THANKS

[JeremyLeon]

RIGHT
http://img251.imageshack.us/img251/6805/img1367r.jpg
http://img571.imageshack.us/img571/9664/img1370fo.jpg
http://img217.imageshack.us/img217/9229/img1383a.jpg
http://img34.imageshack.us/img34/7140/img1390pc.jpg

BOTH
http://img156.imageshack.us/img156/4076/img1388u.jpg

[tsajdak]

Woke up extra early today to accommodate my brother since he had work at 10AM. Yeah I know I'm a nice guy. Anyways, hit up the gym on a ****ed up stomach, which eventually subsided. Hamstring curls are destroying my knees... so if anyone has any suggestions as to what exercise i can replace them with on hypertrophy days i'm all ears...

Leg Hypertrophy
Duration: 1hr 25min (est.)
Sleep: 7hrs

Leg Lifts (on bench)
15XBW, 15XBW, 15XBW, 15XBW

Seated Calf Raises
12X90, 12X90, 12X90, 10X90

Hamstring Curls
12X80, 12X80, 12X80

Standing Calf Extension
15XBW, 15XBW, 15XBW, 15XBW

Leg Extensions
12X45, 12X45, 12X45, 12X45

Super Set:
Abduction
12X125, 12X140, 12X155
Adduction
12X110, 12X110, 12X125
Glute Ext.
12X130, 12X130, 12X130

Super Set:
Decline Sit Ups
15XBW, 15XBW, 15XBW, 15XBW
DB Oblique Crunches
15X60, 15X60, 15X60, 15X60

Posed for just a few minutes... Taking Brett's (Baftub) advice and really trying to get my back to "pop" on lat spreads and double bi poses. It's hard but with the proper focus and practice, i'll get it!

Current Macros: (cal/f/c/p)
1,068 / 16.0 / 164.3 / 78.3

Next few days will be deloading/cardio as i'm heading up to Vermont to shred slopes at MT. Snow. Very excited, I love snowboarding. Going to hijack my parents foreman grill and cook chicken breast and maintain the diet while i'm up there. NO CHEATING

What type of hamstring curls are you doing? If you are doing lying leg curls you might want to adjust it so it doesn't take your leg to hyperextension or close to it. Or try seated leg curls if you have one of those machines, definitely is less stress on the knees.

[JeremyLeon]

What type of hamstring curls are you doing? If you are doing lying leg curls you might want to adjust it so it doesn't take your leg to hyperextension or close to it. Or try seated leg curls if you have one of those machines, definitely is less stress on the knees.

yeah unfortunately the owner of my gym is a dee-da-dee and doesn't believe in having ample variety in machines.. there aren't even any weight trees we have to keep the plates on the squat rack and other plated machines lol.

hamstring curls on the nautilus machine
http://img543.imageshack.us/img543/9655/nnp18pronelegcurl.jpg

and i can definitely see the "close-to" hyper extension playing a roll in the pain in my knees. so no seat leg curl :( but i posted in Alberto's thread earlier and some suggestions were, romanian deads, high rep sldl, glute bridge, GHR (I have no idea what this is), and lunges (whichi was under the impression that they are more focused on quads). so feel free to give feed on those exercises.. and i appreciate u dropping in man thanks a lot!

[tsajdak]

yeah unfortunately the owner of my gym is a dee-da-dee and doesn't believe in having ample variety in machines.. there aren't even any weight trees we have to keep the plates on the squat rack and other plated machines lol.

hamstring curls on the nautilus machine
http://img543.imageshack.us/img543/9655/nnp18pronelegcurl.jpg

and i can definitely see the "close-to" hyper extension playing a roll in the pain in my knees. so no seat leg curl :( but i posted in Alberto's thread earlier and some suggestions were, romanian deads, high rep sldl, glute bridge, GHR (I have no idea what this is), and lunges (whichi was under the impression that they are more focused on quads). so feel free to give feed on those exercises.. and i appreciate u dropping in man thanks a lot!

Those are all great lifts to hit the Hammies and Glutes. Not alot of gyms have a GHR machine. here's a pic, hopefully it works. lol.

[JeremyLeon]

Those are all great lifts to hit the Hammies and Glutes. Not alot of gyms have a GHR machine. here's a pic, hopefully it works. lol.

damn that looks like a european sex machine. haha. we definitely don't have that. although there is a back extension/oblique crunch "chair" (made that name up obv.)

http://ecx.images-amazon.com/images/I/317Q898YF0L._SL500_AA280_.jpg

would that also serve as a GHR machine?

Thanks again bro for helping me

[tsajdak]

damn that looks like a european sex machine. haha. we definitely don't have that. although there is a back extension/oblique crunch "chair" (made that name up obv.)

http://ecx.images-amazon.com/images/I/317Q898YF0L._SL500_AA280_.jpg

would that also serve as a GHR machine?

Thanks again bro for helping me

Not really, that is more for lower back.

[JeremyLeon]

Not really, that is more for lower back.

figured.. oh well. i'm gonna do some research on glute ham bridges and give those a shot.

[tsajdak]

figured.. oh well. i'm gonna do some research on glute ham bridges and give those a shot.

Yea, those will definitely fire the hammies.

[JeremyLeon]

Yea, those will definitely fire the hammies.

on it... once i get back from snowboarding that is... anyways, i commandeered my parent's foreman grill and food scale and will be sticking to the diet regardless of the temptation of fresh burgers, chips, pastries, and all the other delicious stuff up here in VT. Just got back from Shaw's and bought: ground beef, turkey, omega-3 flax wheat wraps, cheddar, and kashi... enough to pull together some substantial meals... along w my supplement bag full of whey, plasma, extend, fish oil, and multis... :D

but...
more importantly...

on my way we stopped in Northhampton, Mass. at the Mcdonald's where I stopped for food. Bought 2 Grilled Chicken Classics (w/o mayo obv.) and go to sit down in a booth adjacent to the booth an old boston fan was sitting in... anyway i drape my coat over the booth and it touches his coat... he immediately is like "excuse me"(in a snotty tone) "can u not touch my coat i don't know where yours has been" so im in shock and just move it slightly so it's not touching his.... then he mutters "god i always have to deal with these ****ing *******s" so that set me off... i turn around and was like "listen guy, you don't need to be a miserable person to me... I didn't do anything wrong." he shut up. got his stuff and moved across like 8 booths down. LMFAO. what a herb. grumpy old miserable herb.

here's a pic of what i took into McDonald's w me lol hope this gets a laugh
i call it meat head nation meet's ronald mcdonald
http://img252.imageshack.us/img252/8623/74691751792958884163211.jpg
*extend, shaker, whey, and other goodies... + 2 of those grilled chicken sangwicheZ*

forgot to mention there was a meth head that rolled into the mcdonalds on a go-kart bicycle with a roof... idk. glad i'm from new york.


A little mad at myself.. bought 85/15 beef and it's ****ing up my macros... so im gonna wind up hitting around 2000 cals 25gs higher in fat but im planning on dropping my carbs for 2 days by about 180 grams... also will be snowboarding so hopefully this change in diet won't own my weight and bump me up again... Still going to be on 200g protein without a doubt. we'll see. Stay tuned!

[JeremyLeon]

Back from my trip.. anxious to get back in the gym... been in a funky caloric intake zone past few days... low in fat -- high in fat -- low in carbs and higher in fat -- but hit 200 protein and below the 2650 calorie limit each day.. in addition to 2-4hrs of snowboarding not including the ski-lift time lol. Anyways im going hard back on the grind and the last cheat day i will have until the competition will be on Christmas like i posted earlier. Lastly, i been doing a significant amount of reading of articles on both Father Flex's website and just other materials that have been posted on the forums.. Starting to gain a tiny bit of knowledge and i'm very excited. The upcoming bulk season will be very beneficial and I think I will be able to do damage in the years to come!

UPPER POWER --> MANANA :D

[JeremyLeon]

Did you mean to put this in your log? LOL

"Beyond just a diet log tracking numbers, keep a personal log, I keep one myself. In here I write about how my day went as far as the things I want to excel at. What I did right, what I could have done a little better, it keeps me centered and focused" - Alberto

most definitely meant to put it in here... not gonna limit contest prep log to workout regiments because as they are most important along with diet... so is my sanity. Log/Journal i guess.

[PaC-mAn8]

"Beyond just a diet log tracking numbers, keep a personal log, I keep one myself. In here I write about how my day went as far as the things I want to excel at. What I did right, what I could have done a little better, it keeps me centered and focused" - Alberto

most definitely meant to put it in here... not gonna limit contest prep log to workout regiments because as they are most important along with diet... so is my sanity. Log/Journal i guess.

WHOOPS!

I actually thought that write up was put in Berto's journal by mistake when I initially read it. That's why I asked if you meant to put it in YOUR log.

Sorry bro, long day :o

[JeremyLeon]

Diet Changes:

Pre Workout
30% Carbs
8-10g Fat
20-25g Protein

Mid Workout
10g Protein -- BCAA/Glutamine

Post Workout
30% Carbs
8-10g Fat
30-50g Protein

Macros Staying the Same
2650~ / 55f / 350c / 200p

[JeremyLeon]

WHOOPS!

I actually thought that write up was put in Berto's journal by mistake when I initially read it. That's why I asked if you meant to put it in YOUR log.

Sorry bro, long day :o

haha no worries bro... i was like ... this is my log... how's ur training going? lifts? strength increase? sry i haven't popped into ur log in a bit. been up snowboarding and had to post from my cell phone.. where each post literally took serious work to get out F-kin blackberry storm.

[PaC-mAn8]

haha no worries bro... i was like ... this is my log... how's ur training going? lifts? strength increase? sry i haven't popped into ur log in a bit. been up snowboarding and had to post from my cell phone.. where each post literally took serious work to get out F-kin blackberry storm.

Everything is going good bro.

Lack of calories/insane amount of cardio is killing me mentally..but I'm pushing through it.

[JeremyLeon]

Everything is going good bro.

Lack of calories/insane amount of cardio is killing me mentally..but I'm pushing through it.

it's all a mental game bro.. once u realize that the hunger doesn't control u, it's just a matter of waiting til the morning :) Proud of ur determination bro.

slightly weaker workout today... maybe because of the strange macros past few days, or the fact that i'm slowly losing weight. Still pushed myself very hard. Little brother killed it. Brought my friend Ahmad on a guest pass, he has no idea what he's doing and doesn't wanna hear what i have to say... still he's enjoying it so i guess that's what counts.

Morning Weight: 179.5
Sleep: 7.5hrs

Upper Power
Duration: 1hr 15min

BB Bench
Warm Ups / 4X220, 4X220(light 2 finger spot), 5X210, [5X205, 6X135]

Bent Over BB Rows
Warm Ups / 6X135 (pause reps), 6X135 (pause reps), 6X135, 6X155, 3X155 (pause reps), 5X155 (first 4 were pause reps), 3X95 (held each rep contracted for a slow ten second pause--killed me)

Super Set:
Weighted Dips
12XBW / 6X25, 6X45, 5X60, [2X70, 6XBW]
Neutral Wide Grip Lat Pull Downs
12X100 / 6X130, 6X150, 6X170, [4X200, 10X120]

DB Shrugs (1 second pause at contraction)
5X75, 5X75, 5X75, 5X75

Post lifting I went in with my brother to the mirror room.. after reading a few of the articles from team 3DMJ I concluded that I really need to practice posing so I don't tremble or faint up on stage... not so much worried about foot placement yet because I barely know the basics and that will come with time. However I hit 12 poses, 4 at a time for 30 seconds.. took three videos and will post them below this. I feel like I look fat, i guess my mind has been warped due to studying people who are in elite shape. Anyways the total of 6 minutes of posing had me sweating profusely, and beyond exhausted. I'm gonna work up to it where I'm doing sets of posing (5X6Min sets). BRING THE NOISE!

[JeremyLeon]

I know it's really poor quality/poor form but I have to start somewhere... please give feedback / critique / etc. Keep in mind i'm 183 days out :)

Front Relaxed - Left Side Chest - Rear Relaxed - Right Side Chest
iHt_SVsa-4s

Front Lat Spread - Left Side Tri - Rear Lat Spread - Right Side Tri
dDyGVTT_0f4

Front Double Bi - Most Muscular - Rear Double Bi - Rear Lat Spread
Y3b34sUVf9I

fat fat fat ---- practice practice practice

[JeremyLeon]

Merry Christmas

and to my Jews...

Happy Chinese Food / Movie Night

As I said in the previous posts, i'm going for a traditional dinner to the local Chinese Buffet with my Muslim friend Ahmad. So, since the gym is closed today... it's strictly LISS cardio training all day. I found out that I own a pretty nice exercise bike with HR monitor and all the key features. So i'll be doing a lot of Winter's cardio on this as well as consistent walks with my dog.

9:30 AM
Session 1
Cardio Type: Bicycle
Calories: 200
Distance: 8.71 Miles
Avg. Heart Rate: 128~ (hard to judge avg w the bike in my basement so this is the finishing HR)
Time: 18:37
Level: 4-8 (fluctuating)

10:30 AM
Session 2
Cardio Type: Slow Walk w/ Dog
Calories: ?
Distance: .3~ Miles
Avg. Heart Rate: 95~ (guess)
Time: 12:00~
Level: N/A

11:20 AM
Session 3
Cardio Type: Bicycle
Calories: 200
Distance: 8.71
Avg. Heart Rate: 126~ (hard to judge avg w the bike in my basement so this is the finishing HR)
Time: 18:03
Level: 3-9

1:45 PM
Session 4
Cardio Type: Nature Hike
Calories: ?
Distance: ?
Avg. Heart Rate: 95~ (guess)
Time: 27:35
Level: Uphills / Downhills / Flats


ok... there is no way i can do anymore cardio after that meal. Idk wtf i was thinking planning on my last LISS session after eating 10 people's worth of food.

So the restaurant we wanted to go to was closed. I frantically searched on my phone for the closest all u can eat chinese buffets and almost committed to driving an hour to one in far nassau county long island. As a last ditch effort i re-searched and found one five minutes from where i originally planned! Success. Blasting my pre-workout electro-house CD I cruised over at ridiculous speeds w my brother and a ferocious hunger ready to put the Golden Buffet into bankruptcy... and that's exactly what i did.

Rd 1 - 20+ pieces of sushi towering high on my plate
Rd 2 - 10+ pieces of sushi, pineapple chicken, tai chicken, fried shrimp, low-mein, and something else
Rd 3 - 14~ snow crab legs
Rd 4 - 10+ snow crab legs
Rd 5 - 12+ snow crab legs
Rd 6 - General Tsao chicken, pineapple chicken, white rice, fried crackers, and something else
halfway through this plate the woman comes over with a check, and three fortune cookies... suggesting we finish up lol. well too bad we weren't done
Rd 7 - fried Chinese donuts, kiwi, and delicious mango slices

after 7 full rounds i was literally about to burst but told the waitress that i was done with my appetizer and ready to start dinner... she looked at me like i was crazy, as were the other ppl in the restaurant who were staring at the mountainous plates of food i kept bringing to the table. Left my cell fone in the car unfortunately so I couldn't photographically document the occasion sry. Just know that it was most definitely a success. The best part was the chef who kept refilling the crab leg station w tray after tray.. he was like so pissed at me for continuing to drain the supply. Opened my fortune cookie and it said something along the line about going to through lifestyle changes (which could be applied to my new profound love for bodybuilding) and finding new friends. Good fortune.

In Conclusion, the Golden Buffet in Centereach, NY hates me, my brother, and Ahmad. We most definitely got our $13.95 worth... and much more.

but seriously... no more cheating... it's now do or die until June 25th.

BRING THE NOISE

[ErickStevens]

lmao! Epic eats broseph. Just a word of advice though - Avoid buffets, especially the Chinese variety, for your post contest eating.

[JeremyLeon]

lmao! Epic eats broseph. Just a word of advice though - Avoid buffets, especially the Chinese variety, for your post contest eating.

haha. 100% agreed. I have as berto says "an exit plan" and there will be absolutely NO BINGING post show.. esp if i wanna compete in november depending on my progress and results in june. this is swear ;). And i felt like **** this morning although I had a serious lift. Prob too much volume but it doesnt matter i did it fast, with solid form, and had many excess calories to expend. expecting 1.5' of snow today (something ur floridian self has no idea about lol) and will be shoveling the **** outta the driveway for cardio. Maybe ill try n do HIIT during the shoveling session haha.

I'll give u a slight idea of my exit strat:
(subject to change obv. as I get closer to my stage weight cuz I can't necessarily predict my exact macro/cal intake 6 months from now)

June 1st - shooting for 155lb shredded to gill
expected macro/cal intake: 1800~ 30f/180c/200p
gonna try n bump about 5g's carb per week until show to peak properly (subject to change as I gain more knowledge about peak process)

June 26th-July 26th
50 cal/week increase
(2000 cals~ by the end of july) -- shooting for super super lean gains

July 26th-August 26th
75 cal/week increase
(2300 cals~ by the end of august) -- still aiming for super lean gains

from then on out i plan on increasing accordingly as i hit weight plateaus to maintain 7-9% bf. Gonna take 1-2 years to bulk at a slow lean rate and compete again in either late 2012 or 2013 :)

Hows that for a plan

[ErickStevens]

It looks good, but I had a plan too and fuked it all up. The reverse diet looks good on paper but it's way harder to execute than you think. If you can do it then more power to you! Luckily I'm not competing again till 2012 so I can afford a few bumps in the road.

[JeremyLeon]

Early morning lift... on plenty of sleep... with a ridiculous excess of calories :) feeling groggy because of the garbage foods that I ate last night but served me well in maintaining the stamina throughout the lift (see post #176). Knees are still ****ed up so I had to X squats yet again :/


Lower Power
Duration: 1hr 30min

SLDL
Warmups / 3X135, 3X185, 3X205, 3X225, 3X245, 3X265, 3X285, 3X305, 2X325 (heaviest i've gripped yet!), 6X135

Calf Extensions (solid 1-2 second pauses)
6X270, 6X270, 6X270, 6X270

Incline Leg Press (deep but light due to knee problems)
6X270, 6X270, 6X270

Calf Extensions (solid 1-2 second pauses)
4X540, 4X540, 4X540

Plated Leg Extensions (pause reps)
6X75, 6X120, 6X135, 6X155, 6X180
Drop Set --> 5X135, 5X90, [5X45, 1X45 with a solid 20 second pause, 5X45]

Sumo Pulls (first time trying this... super wide stance... not sure if i like them or not)
5X225, 5X225, 5X225

Glute-Hamstring Bridges (also the first time trying these... posting a video for form critique)
5X135, 5X135, 5X135

Roman Chair Leg Lifts (pauses on the last reps)
15XBW, 15XBW, 10XBW, 10XBW

Weighted Knee Raises
5X45, 5X45, 5X45, 5X45, [5XBW with a 20 second pause]

definitely shot after this lift. skipped posing cuz I had to drive my brother to work.

Macros pre-post lift: (cal/f/c/p)
1,285 / 17.1 / 202.0 / 89.3

Cardio
have to burn off some of the weight i put on from last night's binge.
---
Cardio Type: Bicycle
Calories: 200
Distance: 8.71 Miles
Avg. Heart Rate: 124~ (hard to judge avg w the bike in my basement so this is the finishing HR)
Time: 18:17
Level: 4-9 (fluctuating)
---
also doing serious shoveling session prob twice later as the snow continues to fall

------------------------------------------------
As an extra here is a sample of my pre-mid-post meals:
(serving/cals/f/c/p)
------------------------------------------------
Kashi Go Lean Crunch
1 cup / 200 / 3.1 / 36.0 / 9.3
Cheerios
1 cup / 100 / 2.0 / 20.0 / 3.0
Tuscan 1% Milk
1 cup / 110 / 2.5 / 13.0 / 8.0
Gatorade
16.9 fl oz / 110 / 0.0 / 30.0 / 0.0
BCAA + GLUTAMINE (watermelon Xtend)
2 scoops / 40 / 0.0 / 0.0 / 10.0
Thomas - 100% Whole Wheat Bagel
1 / 240 / 2.0 / 49.0 / 10.0
Philadelphia Cream Cheese 1/3 Less fat
2 tbsp (31g) / 70 / 6.0 / 2.0 / 2.0
Super Plasma Protein (1tsp)
2 scoops / 40 / 0.0 / 0.0 / 10.0
Elite Gourmet Whey
1 scoop / 125 / 1.5 / 6.0 / 21.0
Tropicana
1 cup / 110 / 0.0 / 26.0 / 2.0
Chobani FF
1 serving / 140 / 0.0 / 20.0 / 14.0
------------------------------------------------

Critique form plz
zYBDve5NsGI


thnks for checking in!

[JeremyLeon]

It looks good, but I had a plan too and fuked it all up. The reverse diet looks good on paper but it's way harder to execute than you think. If you can do it then more power to you! Luckily I'm not competing again till 2012 so I can afford a few bumps in the road.

yeah i mean.. mind over body.. and im sure im no more stronger w will power than u or any other person but i bet if u committed to it this time around u'd be able to pull it off. I have some extra motivation because a lot of my friends talk **** about what im doing. also I really would like to get into some sports modeling. so there is no room for ****ing up ;) I've had a routine of smoking weed, cigarettes, sleeping super late, gyming here n there, and staying out late... now that I changed it around I feel 100X better and can't imagine going back to my old unproductive ways. And even after one cheat meal last night... i felt like **** this morning. like i said no stopping . thanks a lot for checking in btw erick.. upload some new pictures already bro! I wanna see the beast as he rears his head.

[bwelch1985]

i'd recommend elevating your upper body to increase ROM on those bb hip thrusts. here's a great video showing how to really maximize the ROM and generate a lot of power:

DIoIFnP2ASs&feature=related

[JeremyLeon]

i'd recommend elevating your upper body to increase ROM on those bb hip thrusts. here's a great video showing how to really maximize the ROM and generate a lot of power:

DIoIFnP2ASs&feature=related

awesome video. most definitely going to give it a shot... except not with 242 kilos lol. i think i'll start slowly because that's a crazy increase in ROM. we have stackable steps in the gym gonna start off on one and increase as i get stronger. thanks so much man that's a great tip!

[JeremyLeon]

I just wanna take a minute to clarify the dedication for my training this season...

To my Grandma,

You are an inspiration in my life. You have been essential in my family's development, and even though you lay on your bed, awaiting the time you close your eyes one final time, you will never leave me. I love you, forever.


This prep is dedicated to my grandmother. May these next few weeks be as painless as possible.

[StaticZ]

Stay strong man. Fuel to the fire.

[PaC-mAn8]

Keep strong bro :)

[agility2live]

Hey! sorry I've been MIA again.. I tend to do that a lot hahah.

but anyway, things are looking good.. I definitely need to do hip thrusts, they look fun lol.

I started up a log by the way :o
mostly for the new year, but wanted to get it going now until then

[JeremyLeon]

Stay strong man. Fuel to the fire.

thank you bro. im gonna take a trip down tonight to see her for the last time


Keep strong bro :)

thanks pac-dizzle. as i said, im gonna drive down 20hrs not lookin forward to it but i gotta see GMA before she passes


Hey! sorry I've been MIA again.. I tend to do that a lot hahah.

but anyway, things are looking good.. I definitely need to do hip thrusts, they look fun lol.

I started up a log by the way :o
mostly for the new year, but wanted to get it going now until then

yeah they are fun.. esp when people are like "huh" haha. but don't sweat it, im glad ur back i did miss u! hope ur surviving this storm idk how bad u got hit upstate but we got about 13-18" down here. Gonna drop into ur log asap. just hectic time. btw. u never facebookd me! im sad.


happy holidays to all!

[JeremyLeon]

after eating a crazy meal on Christmas I somehow dropped back to the same weight i was the morning before! HooRAY! 178.3 -- Shoveled mad snow this morning and last night. served as good cardio :) Hit gym today on a high level of macros so aside from being sore and tired from shoveling i still managed to BEAST

Push Hypertrophy
Duration: ?? not excessive tho

Incline Bench -- deeeeeep & slowwwww
Warm ups / 10X135, 10X135, 9X135, 10X135, 7X135, [8X135+1 Negative]

Super Set:
DB Side Lateral Raises
12X20, 10X25, 10X25, 10X30, 12X20
BB Upright Rows
12X50, 10X60, 10X70, 10X50, [5X80, 7X50]

Bent Over DB Rear Delt Flyes
12X25, 12X30, 10X35, 12X25

Super Set:
Rope Press Down
12X100, 12X110, 8X120, 8X120 (got a lil sloppy)
Front Plate Raises
12X25, 12X25, 12X25, 12X25

French Press
12X65, 12X65, 12X65

Decline Cable Crossovers
12X60, 12X60, [6X70, 4X60], [5X70, 5X50], [6X60, 8X40]

great pump after this lift. Continued by doing 1 set of 3 groups of posing in the mirror room:

30 sec. holds [Front Relaxed, Left Side Chest, Rear Relaxed, Right Side Chest]
---
30 sec. holds [Front Lat Spread, Left Side Tri, Rear Lat Spread, Right Side Tri]
---
30 sec. holds [Front Double Bi, Most Muscular, Rear Double Bi, Rear Lat Spread]

not shaking as badly as in the videos i posted earlier in the thread... but definitely far from stage ready :) -- only one way to fix that KEEP PUSHING

Macros as of Post-Lift: cal/f/c/p
1,561 / 22.7 / 251.0 / 98.5

until next time... MEAT HEAD NATION!

[B-Neva]

It looks good, but I had a plan too and fuked it all up. The reverse diet looks good on paper but it's way harder to execute than you think. If you can do it then more power to you! Luckily I'm not competing again till 2012 so I can afford a few bumps in the road.

Yea I have to agree, you must have some strong will power to be able to reverse diet. I said I was going to but it never did happen. I went from 155-180lbs in about 3 weeks post contest lol Once you get a taste of that food you missed for 3-4 months after the show it is VERY hard to stop eating especially since you are never full. I am just glad I have a fast metabolism and low bf set point or else I'd be a tub of lard after that weight gain.

and your posing does need quite a bit of work but you still have lots of time. I'm not going to critique every pose but something you really need to work on is your lower body. You stand with your feet really close and then bend your knees too much. Like in your front/back relaxed you are like squatting down. On your side poses you need to move your front foot (the one closest to the camera) to be somewhere in the middle of your other foot , not way out in front and push your legs together so you get your hamstring hang.

[JeremyLeon]

Yea I have to agree, you must have some strong will power to be able to reverse diet. I said I was going to but it never did happen. I went from 155-180lbs in about 3 weeks post contest lol Once you get a taste of that food you missed for 3-4 months after the show it is VERY hard to stop eating especially since you are never full. I am just glad I have a fast metabolism and low bf set point or else I'd be a tub of lard after that weight gain.

and your posing does need quite a bit of work but you still have lots of time. I'm not going to critique every pose but something you really need to work on is your lower body. You stand with your feet really close and then bend your knees too much. Like in your front/back relaxed you are like squatting down. On your side poses you need to move your front foot (the one closest to the camera) to be somewhere in the middle of your other foot , not way out in front and push your legs together so you get your hamstring hang.

great advice.. i havent' really started to work on foot placement. I have a lot of research to do.. im trying to currently build up stamina for a bit and then hone in on specifics. thanks for checking in... repped

[BaFtub]

Keys to reverse dieting are simply patience patience patience and it'll happen. The overwhelming fear of the post contest blues/fear of having a set macro tend to consume the individual. Reverse dieting imo is harder than prep in itself. I managed to come out the gates slowly but had my occasional binges as most do. Just slow sh!

Posing! Alls you gotta work on. B nailed it listen to him.

[JeremyLeon]

Keys to reverse dieting are simply patience patience patience and it'll happen. The overwhelming fear of the post contest blues/fear of having a set macro tend to consume the individual. Reverse dieting imo is harder than prep in itself. I managed to come out the gates slowly but had my occasional binges as most do. Just slow sh!

Posing! Alls you gotta work on. B nailed it listen to him.

yea i really like having macros to follow so even tho ill be hungry i know i can make it happen. and im definitely gonna work on what B said.. especially the foot placement. Thnx for droppin in brett its always a pleasure even tho u are a few inches shorter and **** on my lifts and lower my confidence llmao jk man hope all is well.

[JeremyLeon]

Well unfortunately i had to drive down to Florida to support my father and grandfather as my grandma passed away. 4am this morning was very difficult for me but I stayed strong as we kissed her goodbye. She passed while we were sleeping and was resting in peace by the time we arrived at the hospice. I took a walk down the hallway and blessed and prayed for everyone in the rooms, and their families. One woman who was unable to speak was frantically waving her hands at me.. at first i walked away bc i didnt know what she was doing but i walked back and she was still waving and then putting her hands to her mouth... i went to the nurses and pulled their attention to the woman.. they thanked me and explained that she wanted ice chips. The nurse gave her some and all i could think of was that even at the most miniscule level i may have brought a sick woman... possibly someone else's grandma a little peace in her final days. I wrote a little poem i'd like to share with you all

I will miss your smiles, sneezes, laughs, hugs, and love. But you'll never be missed. Because for as long as we exisit you'll never be gone. RIP Grandma
Im doing my best to stay strong for my family.. I did bring down all my supps, food scale, and shaker cups. I intend on sticking fast to the diet and training during this tumultuous time.

I had to go to LA Fitness w a guest pass which they didn't honor, so i wound up paying 15 bucks for one session.. luckily they extended it to 3 days. not a terrible deal. nice facility, but for those who know what rocket power is... full of shoobees. I did have the strongest, most emotional, most intense lift of my life. People were staring at me wondering wtf i was on bc i was in straight up lunatic mode. (ten times the intensity of my normal beast mode) Too bad it was under the worst circumstances.

As i said in prior posts.. this prep, and my focus on lifting has been dedicated to my grandmother. May she forever be in peace.

-----
Pull Hypertrophy
Duration: ?

Bent Over DB Rows
10X50, 6X65 / 8X85, 8X85, 8X100, 8X110 (pr), 10X75

Preacher Bar EZ Curls
8X75, 8X85, 6X95 (pr), [4X95 + 2 Negatives], 8X75

Close Grip Pull Ups
10XBW (pr), 7XBW, 8XBW, 5XBW, 4XBW

Super Set:
Reverse EZ Curls
10X65, 9X75, 9X75 (pr), [6X75, 4X65, 5X55]
DB Forearm Curls
10X50, 10X50, [6X50, 4X45], [3X50, 4X50, 3X50, 8X25]

Close Grip Lat Pull Downs (Neutral V-Grip)
8X130, 8X160, 6X160, [4X175, 8X100]

Super Set:
Hammer Curls
10X40, 10X40, [5X60, 5X35]
DB Shrugs
10X50, 10X50, [2X75, 8X50] (literally couldn't hold the 75's after 2 reps, due to my forearrms being so incredibly shot)

Almost broke down a few times but I held it together, cranked some Tiesto and went upstairs to hit up some cardio:

Cardio Type: Bicycle
Calories: 200
Distance: 5.05 Miles
Avg. Heart Rate: ?
Time: 22:20~
Level: 11-13 (fluctuating)

did a little HIIT during the cardio session and felt really good afterwards.

Relaxing and spending time with my family for the rest of the day.

NAMU AMIDA BUTSU

[PaC-mAn8]

My condolences to you & your family J.

It's a tough time for you & your family - but try and keep strong for them bro. Your grandma is now in a better place - away from all the pain & suffering she had to deal with.

I lost my job this past week, and I remember kinda complaining to Alberto about it. This is what he told me...

"Also...sure you got fired, but I will tell you this bro. When things outside of bb get rough, there is no time like that time to get with it. Its the one thing you can control when everything is spinning out of control. You can!"

Keep that in mind.

God Bless.

[JeremyLeon]

My condolences to you & your family J.

It's a tough time for you & your family - but try and keep strong for them bro. Your grandma is now in a better place - away from all the pain & suffering she had to deal with.

I lost my job this past week, and I remember kinda complaining to Alberto about it. This is what he told me...

"Also...sure you got fired, but I will tell you this bro. When things outside of bb get rough, there is no time like that time to get with it. Its the one thing you can control when everything is spinning out of control. You can!"

Keep that in mind.

God Bless.

even tho i dont know u. i love u (no homo). you're a great person and i thank you for ur condolences. There will be nothing stopping me from achieving my goals with bodybuilding. it's not only beneficial health-wise... but gives me so much comfort. and ppl like urself, who i dont have a physical connection w... are just as important to my focus and dedication as anyone else. I commend u, i bless u, and i thank u. Pac Dizzle - u are a great person, don't ever lose track of that. and as far as the job goes... well, there is always ways to make money if u need any help networking... or some ideas feel free to email me @ satorisounds@yahoo.com.. keep focused. forever

[PaC-mAn8]

even tho i dont know u. i love u (no homo). you're a great person and i thank you for ur condolences. There will be nothing stopping me from achieving my goals with bodybuilding. it's not only beneficial health-wise... but gives me so much comfort. and ppl like urself, who i dont have a physical connection w... are just as important to my focus and dedication as anyone else. I commend u, i bless u, and i thank u. Pac Dizzle - u are a great person, don't ever lose track of that. and as far as the job goes... well, there is always ways to make money if u need any help networking... or some ideas feel free to email me @ satorisounds@yahoo.com.. keep focused. forever

I sincerely appreciate that bro.

I love all my e-bros as well, including you broski :o

Sometimes the people on here bring a smile on my face after a crappy day. And its kinda like a family, ya know?

Nothing can really compare to your situation at the moment. Things like this help me realize that I could be in a much tougher spot.

I know you'll get past this - because from what I can tell, you are a strong person.

2011 - gotta tear up the stage :cool:

Let me know if you need anything J.

[JeremyLeon]

I sincerely appreciate that bro.

I love all my e-bros as well, including you broski :o

Sometimes the people on here bring a smile on my face after a crappy day. And its kinda like a family, ya know?

Nothing can really compare to your situation at the moment. Things like this help me realize that I could be in a much tougher spot.

I know you'll get past this - because from what I can tell, you are a strong person.

2011 - gotta tear up the stage :cool:

Let me know if you need anything J.

a jacked, ripped, healthy, committed chill ass family. . . doesn't get better than that! i couldn't agree more. and 2011 is gonna get 3 new a-holes ripped... call 2011 my grapefruit and im kai greene lmfao

[agility2live]

I'm sorry for your loss..
The poem is very nice, and it's warming to know that you were so close with your grandma. I've never had that experience, but I know it's a very special thing to have.

stay strong!

[DuckSleeping]

Just wanted to send my condolences for your loss.

Here's a quote I have hanging in my room for me to look at whenever I find myself thinking about my grandfather who passed away last year:

"Perhaps they are not the stars, but rather openings in Heaven where the love of our lost ones pours through and shines down upon us to let us know they are happy."

-Sorry I don't recall the author.

[FATHER FLEX]

Thoughts and prayers your way bro.

[JeremyLeon]

I'm sorry for your loss..
The poem is very nice, and it's warming to know that you were so close with your grandma. I've never had that experience, but I know it's a very special thing to have.

stay strong!

thank u elsie ur a sweethear


Just wanted to send my condolences for your loss.

Here's a quote I have hanging in my room for me to look at whenever I find myself thinking about my grandfather who passed away last year:

"Perhaps they are not the stars, but rather openings in Heaven where the love of our lost ones pours through and shines down upon us to let us know they are happy."

-Sorry I don't recall the author.

love the quote bro. thank u sincerely


Thoughts and prayers your way bro.

alberto thank u so much man. i know u dont know me and have never spoken to me but i admire u on many levels. inspiration to say the least and i appreciate ur condolences as much as my best friends who i have known for years.


now its time to get in some carbs. and jet to the gym for leg hypertrophy. no stopping

[PaC-mAn8]

Thought you'd be happy to know I got a job today :)

Keep strong man!

[JeremyLeon]

Thought you'd be happy to know I got a job today :)

Keep strong man!


that was quick! congratulation pac-dizzle u da man

-----------

[JeremyLeon]

back in LA fitness Boynton Beach today... personal trainers don't know what ghr machine is... nor do they have standing leg curl.. ****ty deadlift rack. and to top it off i forgot my preworkout at my grandpas and my phone was acting up so i couldnt listen to music. oh well still beasted and i have a solid pump/soreness from the lift.

Leg Hypertrophy
Duration: ?

Narrow Stance Squats (very deep.. knee still ****ed up so i went light and sweet)
8X135, 8X135, 8X135

Seated Calf Raises
15X45, 12X90, 12X90, 12X90

SLDL -- super slow reps really felt it in hammies
12X135, 12X135, 12X135

Leg Extension
10X100, 10X115, 10X130, 10X145

Standing Calf Raises
10X60, 10X60

Glute Bridge (did it on a cardio step with 4 blocks 2 on each side raising it higher off the ground)
10X135, 10X135, 10X135

Super Set:
Abduction
12X125, 12X140, [12X155, 12X110]
Adduction
12X110, 12X110, [12X125, 12X95]
Glute Ext. -- their machine was retarded and i almost sliced my achilles open cuz my foot slipped off the plate
10X100, 10X100, 10X100

Super Set:
Leg Ext. (slow reps)
8X70, 8X70
Horizontal Calf Press (also retarded machine, the seat adjustment lever was broken and i was straining reach the bar with my toes -_-)
8X130, 8X130

Decline Situps
15XBW, 15XBW, 15XBW, 15XBW

Roman Chair Leg Lifts
10XBW, 10XBW, 10XBW, 10XBW

Reverse Crunches -- whole lower body was shaking at this point
15XBW, 15XBW, 15XBW, 15XBW

Cardio Type: Elliptical
Calories: ? -- of course the machine i chose didn't have a working calorie display
Distance: 1.3~ Miles
Avg. Heart Rate: ?
Time: 17:00 min
Level: 9-13 (fluctuating)

HIIT training from 10:00-15:00 w 5X15 second high intensity intervals followed by 45 second slow paced intervals. followed the HIIT with 2 minutes of cool down to finish the cardio session.

felt great after the lift prob because i had my extend lol. shower and a fresh change of clothes to finish. came home and ate mad food.. low in fat of course... gonna skip my off day tomorrow and hit upper power. switching from bb bench to db bench and im very excited i miss dumbbells. thanks for tuning in.

[JeremyLeon]

Happy New Years everyone! Last day at LA Fitness, Boyton Beach. Going to 24 HR Fitness Boynton tomorrow... already like the style from the look of the website, and from the sales rep's attitude that told me he'd hook it up w a 7 day free pass. instead of $15.00 for 3 days at LA. Brought pre-workout w me this time and had music blasting. So that + a healthy pre-meal of kashi, honey nut cheerios, ff milk, and a ff/sf muffin gave me just the boost i needed! Also switched up some exercises due to insufficient machines and a stolen dip-belt lol. But i may keep the new routine i kinda like it :) PS> going super deep on all exercises... not as powerful but definitely feeling fullness of the lifts>> idk what that means but it sounds right<<

Upper Power
Duration: 1hr 30min approx. (w/o cardio)

DB Bench
warmups / 6X75, 6X85, 5X85, 6X75, 6X75 (spot on last rep by a random guy who is the man for helpin me out without me asking), 6X50 (last rep hit a slowwww neg.)

Bent of BB Row
warmups / 6X135, 6X155, 6X175, 5X175 <<these were underhand
4X175, 6X155, 8X135, 8X115, 5X95 (5 second pauses on each rep), [5X95 (again w 5 second pauses on each rep), 5X95] << these were over hand

Decline Close Grip BB Bench
10X95 / 8X135, 6X155, 8X185 (spot on last 2 reps), 7X185 (spot on last 2 reps), 7X135, 6X135, 7X135 (slowwww)

Medium Width Neutral Lat Pulldowns
8X130, 6X160, 6X190, [6X205 (got a little sloppy towards the end), 6X130]

DB Shrugs -- pauses at each contraction
6X75, 6X80, 6X80, [5X90, 10X45]

Cardio
Cardio Type: Elliptical
Calories: 200
Distance: 1.47~ Miles
Avg. Heart Rate: ?
Time: 18:27 min
Level: 10

same deal as yesterday at the 10:00 minute mark i began HIIT -- 15 high intensity followed by 45 low intensity... almost couldnt do the last set. super exhausted after HIIT 2 days in a row... but i managed to pull it off. at 15:00 min after the HIIT i reversed the strides and finished off by bringing my HR from 175~ back to 134. Totally shot. Not taking a day off tho. I'll decompress when i get home. Tomorrow is Lower Power at 24 HR Fitness in Boynton Beach, FL. Lookin forward to the lift.

Pre+Post Workout Macros -- cal/f/c/p
1,600 / 26.4 / 220.0 / 129.9

Until next time... MEAT HEAD NATION!

[JeremyLeon]

So i'm bored and felt like tellin u guys about my foods for the day.



Meal 1
1 cup - Honey Nut Cheerios
1 cup - Kashi Go Lean
1 cup - Skim Milk
1 - Fat Free / Sugar Free Bran Muffin

Gym
2 scoops - Jack3d - Grape
4 scoops - Extend - Refreshing Watermelon + 5 grams Creatine Monohydrate

Meal 2
3.4 servings - Baked Beans
10 ounces - 93/7 Lean Ground Beef
.5 cup - Tropicana - Low Acid + Cissus Quadralangus

Meal 3
1 - Fat Free / Sugar Free Bran Muffin
1 - FF Chobani - Raspberry

Meal 4
4 Slices - Spoleto Italian Style Bread
4.65 oz - Boar's Head Honey Maple Glazed Turkey
1/2 cup - Original Egg Beaters

Desert
1 slice (104g) - NY Style Cheese Cake + a Smidge of Strawberry Cheese Cake
http://img713.imageshack.us/img713/6734/cheesecakeg.jpg


MACRO GRAND TOTAL -- cal/f/c/p
2,723 / 54.8 / 358.6 / 206.5

[DuckSleeping]

I may have missed it from earlier, but is the FF/SF Bran Muffin something you made? Or did you find it at the store?

[JeremyLeon]

I may have missed it from earlier, but is the FF/SF Bran Muffin something you made? Or did you find it at the store?

my uncle is actually a distributor, he has a few different varieties and they are actually delicious. perfect for pre-post lift carbs.

macros are:
about one medium sized muffin. (55g)
130 cals / 0 fat / 28 carb / 4 protein

[Blazed]

I get these awesome bran muffins at Trader Joes, they are called Moral Fiber muffins its 6/48/6 f/c/p 240 cal a piece but they have 12g of fiber and are nice and filling.

[JeremyLeon]

First lift of the new year... let me just start off by saying Shaq 24 Hr. Fitness in Boynton Beach is a ****ing awesome gym. Great personell, tons of equipment, and dope women. Doesn't get better than that. Posting pictures and more feed in the next post about the gym.

Felt really strong even tho I haven't taken any days off recently.. maybe it's the air lol.

Lower Power
Duration: ?

Deadlifts
warmups / 6X225, 6X275, 6X275, 5X315 (PR! yay took me 3-4 weeks to add an extra rep), [3X315, 6X225]

Seated Leg Press (partial reps -- not too deep due to knee pain)
warmups / 10X210, 8X270, 8X330, 8X380

Incline Calf Extension (pause reps)
6X360, 6X360, 5X540, 5X540 (sloppyish on the last rep), 6X450

Leg Extension
8X100, 6X160, 6X200, 6X240, [6X280, 7X120]

Sumo Pulls
5X225, 5X225, 5X225

Glute Bridges
6X225, 6X225, 6X225

Incline Calf Extension (slow pauses)
8X320, 8X320, 6X320, 8X180

Weighted Knee Raises
8X45, 8X45, 8X45, [8X45, 12XBW]

Super Set:
DB Oblique Crunches
12X45, 12X60, 12X75, [12X100, 12X50]
Suspended Oblique Twists (decline bench - 2 twists per rep)
12XBW, 12XBW, 12XBW, 24XBW

Cardio
Cardio Type: Elliptical
Calories: 200
Distance: ?
Avg. Heart Rate: ?
Time: 17:00~ min
Level: 8-11

straight LISS today... 10:00 min forward and the rest backwards. hit the shower and felt great. thanks again for checking in!

[JeremyLeon]

I get these awesome bran muffins at Trader Joes, they are called Moral Fiber muffins its 6/48/6 f/c/p 240 cal a piece but they have 12g of fiber and are nice and filling.

word. TJ's is awesome...

post that macro cut and refeed info for me plzzz n thnxxx

[Blazed]

macros and refeed same as mine, cept ur feed is once a week nyukkkka

55/300/200
50/500/200

[JeremyLeon]

______________________________________________

So last night I had ill macros and then decided to get hammered... right place... right time...
Went down to Deerfield Beach w Dad, brother, 2 Cousins, and my Dad's close friend from back in the day. Dad has a friend who is a main waiter or something like that for 6 yrs at this high class restaurant right on the water... started off the night with 3 shots of Patron Silver and a Bacardi n diet coke...
http://img824.imageshack.us/img824/521/asdasdiw.jpg
...continued to slam Bacardi n Diets for a while and after about 5 I was drunk. We left early like 10:30PM which was a bummer cuz I was down to mack game (drunk game lol) at the endless supply of cougars. Oh well. Great time! Oh I forgot to mention, I had 5 of the most scrumptuous wings (sweet n sour of some sort) in my entire life. The liquor and wings ****ed up my macros... but I made up for it today with 65 min of LISS on the Elliptical. GOTTA LIVE SOMETIMES :)
http://img689.imageshack.us/img689/3206/16400875574223450416321.jpg

--------------------------

found a picture of rear lat spread from Feb 5th, 2010
then
http://img600.imageshack.us/img600/112/66900728542083824163211.jpg
now
http://img408.imageshack.us/img408/3605/img1359fp.jpg

making headway :)

here's a recent picture I took yesterday (est. weight 177 - 175 days out from INBF Herc)
http://img831.imageshack.us/img831/5527/16314975574283330416321.jpg

----
lastly... i had almond danish coffee cake for desert the other night... yum and not terrible macros! (cal/f/c/p) -- per 53g -- 210 / 10.0 / 29.0 / 3.0
http://img825.imageshack.us/img825/1606/16870575574240915416321.jpg

[JeremyLeon]

GYM REVIEW
Shaq 24 Hour Fitness
Boyton Beach, Florida
Rating: 9.5/10
http://img842.imageshack.us/img842/1883/16859275574256883416321.jpg

This gym is awesome. Hundreds of cardio machines, hundreds of cable machines, Dumbbells in 5 and 2.5 pound increments - both up to 120lbs. Pool, jacuz, sauna, steam room, basketball, racquetball, mirrors galore, fitness class rooms, water fountain with spighot for shaker cups, friendly staff, free trial membership, and polite members. Only negative is missing carpet or rubber mats of some sort in locker room (slippery when wet and i almost busted my ass).
PS - there are inspiring pictures of SHAQ all over (my fav. is the one he is DB Lat Raising 80lb DBs lol).

PICS
cardio machines

http://img692.imageshack.us/img692/7223/16265575574504387416321.jpg
http://img266.imageshack.us/img266/496/16294475574525844416321.jpg
http://img251.imageshack.us/img251/1107/16620675574546303416321.jpg

cable machines and free weights

http://img714.imageshack.us/img714/347/16386975574457481416321.jpg
http://img193.imageshack.us/img193/221/16849375552489006416321.jpg

[Eric-B]

hey man sorry to hear about your loss...but I wanted to extend an invitation if you're in the area for awhile. I can get you a guest pass at Powerhouse Gym in West Palm Beach whenever you want. It's a true old school bodybuilding gym...heavy db's, yelling, npc guys, etc. It's pretty awesome. I used to workout at that Shaq 24-hr but this place is way better and probably even bigger. If you wanna check it out while you're down here, let me know. Same goes for any of my other BB.com brothers.

[JeremyLeon]

hey man sorry to hear about your loss...but I wanted to extend an invitation if you're in the area for awhile. I can get you a guest pass at Powerhouse Gym in West Palm Beach whenever you want. It's a true old school bodybuilding gym...heavy db's, yelling, npc guys, etc. It's pretty awesome. I used to workout at that Shaq 24-hr but this place is way better and probably even bigger. If you wanna check it out while you're down here, let me know. Same goes for any of my other BB.com brothers.

damn man... i am leaving tomorrow morning at 6:30 am it's funny cuz i noticed u were from west plam area... and i just figured i'd be bothering u.. regretting this! I will most definitely take u up on this offer next time i return tho! and if u ever come up to Long Island... let me know man that's my turf as well as Blazed (paul wal). thanks again for the invite and a huge thank you for ur condolences... it means a lot bro. best of luck to u!

[JeremyLeon]

a few more Shaq pics :)

huge pictures hanging on the walls! lol very motivating hahaha
http://img211.imageshack.us/img211/8193/16665275574363669416321.jpg
http://img189.imageshack.us/img189/297/shaq.jpg

and my personal favorite! for shaker cup lovers

http://img823.imageshack.us/img823/5643/16715375574343210416321.jpg

[Eric-B]

damn man... i am leaving tomorrow morning at 6:30 am it's funny cuz i noticed u were from west plam area... and i just figured i'd be bothering u.. regretting this! I will most definitely take u up on this offer next time i return tho! and if u ever come up to Long Island... let me know man that's my turf as well as Blazed (paul wal). thanks again for the invite and a huge thank you for ur condolences... it means a lot bro. best of luck to u!

ahh that's cool, no problem. I'll be there tonight if you still have a workout to get in today. Appreciate the invite, I hope to make it up there sometime in the next year or two.

[5Six]

Lean as f cuzz! GJ

[JeremyLeon]

ahh that's cool, no problem. I'll be there tonight if you still have a workout to get in today. Appreciate the invite, I hope to make it up there sometime in the next year or two.

crushed it today.. posting lift now. went around 10AM. beyond shot just relaxing for the rest of the night... what u gettin into tonight? goin out or doin anything chill?


Lean as f cuzz! GJ

thanks man.. still an estimated 22~ lbs above stage weight... so im lookin forward to seeing my abs when they are diced.. and looking forward to reverrse dieting and starting my 2 year bulk even more than anything! how's lifting/life goin w u. Happy holidays btw

[agility2live]

nice! you've come a long way!

my gym has a section where they can make you you're own shake with a bunch of different whey's to choose from, milk, water, juice, and even fruit!

it's really cool... i havent tried it yet, but definitely have to soon

[JeremyLeon]

nice! you've come a long way!

my gym has a section where they can make you you're own shake with a bunch of different whey's to choose from, milk, water, juice, and even fruit!

it's really cool... i havent tried it yet, but definitely have to soon

thnx big E, can always count on u for a support. and that's chill the make-ur-own shake idea.. i been getting ample protein from food especially as i continue to lower macros so if anything i just have a single scoop of whey with 2 5g scoops of ff/carb free plasma bovine post lift. but Extend and food are my primary sources at the moment. dropping macros on tuesday as per instruction by coach :) mad excited, prob gonna take me below 170 on the next macro drop.. which will be the lightest i've weighed in 2 yrs. very anxious to see what im gonna look like peeled. Hope ur doin well thanks for droppin in!

[JeremyLeon]

last day at Shaq Fitness Boyton Beach :( -- after last night's binge on alcohol and the few wings that I had it was imperative to kill it today.

Push Hypertrophy
Duration: 1hr 30min

Incline BB Bench
10X135, 10X135, 10X135

Decline BB Bench
10X135, 10X135, 10X135

Super Set:
DB Side Lateral Raises
8X20, 8X25, 8X30, 10X25
BB Upright Rows
8X60, 8X70, 8X90, 10X70

DB Rear Delt Flyes
10X25, 10X30, 10X35, 10X30

Super Set:
Rope Pressdown
10X100, 10X110, 10X120, 10X120
Front Plate Raises
10X35, 10X35, 10X35, 10X35

French Press
8X65, 8X80, 8X90 (dickhead spotted on last rep even though I coulda got it myself), [7X90, 10X50]

Decline Cable Crossovers
8X60, 8X60, 8X70, 8X60, [8X60, 8X40], 10X50

felt great after the lift even tho it was a bit weaker than I would have liked. took a few minutes to cool down.. ate 2 pieces of bread and had a 31g protein shake during the cool down. Extend during the lift and refilled it for the cardio session.

popped in the headphones and cranked up the Tiesto... clean shirt, which quickly was drenched lol.

Cardio
Cardio Type: Elliptical
Calories: 802
Distance: 5.8~ miles
Avg. Heart Rate: 128
Time: 01:05:00 min
Level: 8-16

20 minutes forward, 20 minutes backward, ate another piece of bread without stopping the cardio... lol ppl prob thought i was a wackjob i had a ziplock bag with bread to eat during a cardio session?!?! smart but not a normal thangggg.. then 10 min forward, 10 min backward, and a 5 minute cool down.

Felt great after this session and i happen to love this machine. it's my favvvvvvvorite, totally wish my gym had it :(
http://img84.imageshack.us/img84/8682/precor.jpg

[DuckSleeping]

I am absolutely digging the pics of the gym. I wish there were gyms like that in my area.

*wipes drool off of chin/keyboard*

[Eric-B]

crushed it today.. posting lift now. went around 10AM. beyond shot just relaxing for the rest of the night... what u gettin into tonight? goin out or doin anything chill?


good workout I see you like the high-volume approach. Have you always trained that way? Just curious.
I just got back from the gym, chillin watching football tonight, got work early in the AM. Have a safe trip home.

[agility2live]

thnx big E, can always count on u for a support. and that's chill the make-ur-own shake idea.. i been getting ample protein from food especially as i continue to lower macros so if anything i just have a single scoop of whey with 2 5g scoops of ff/carb free plasma bovine post lift. but Extend and food are my primary sources at the moment. dropping macros on tuesday as per instruction by coach :) mad excited, prob gonna take me below 170 on the next macro drop.. which will be the lightest i've weighed in 2 yrs. very anxious to see what im gonna look like peeled. Hope ur doin well thanks for droppin in!

I completely agree with food > supplements.. especially as you're cals begin to drop.
It's good to see you're excited!! that's the way it should be!

I'm doing great thanks :D

[JeremyLeon]

I am absolutely digging the pics of the gym. I wish there were gyms like that in my area.

*wipes drool off of chin/keyboard*

yeah man sick gym. beautiful women. cool ppl. gonna be a bummer to go back to my whole in the wall w uneven floors, however, it is my whole in the wall so im kind lookin forward to it :) u should come out to NY sometime man and lift / chill out here!


good workout I see you like the high-volume approach. Have you always trained that way? Just curious.
I just got back from the gym, chillin watching football tonight, got work early in the AM. Have a safe trip home.

i get **** from paul all the time about too high volume but i feel like i can get it all in (in a timely fashion) and still be in good shape. im gonna try n rework my routine as i continue my cut.. and even moreso when i go back to bulk mode.. the hardest thing for me is stayin outta the gym. i guess that's a good thing lol. but for example i'll bench heavy and only be able to press a few reps but will be able to do it many times... i kinda wanna try sheiko i dont know the first thing about it but from the basic gist it looks like it could be a good routine. Berto wrote an article about avoiding plateaus on 3DMJ article section and here is where i learned about concurrant periodization.. im just starting to learn what works for my body and doesnt work... but i think im gonna try n get the compound movements down t o minimal sets but really heavy.. idk i like to switch it up. new routines and new exercise combinations. hope your lift was beast bro. I actually went to see fighter with mark wahlberg at the mall movie theater. good film. made me wanna lift more lol. lookin forward to meetin u someday my friend. have a good nights rest. and i'll speak w u soon!


I completely agree with food > supplements.. especially as you're cals begin to drop.
It's good to see you're excited!! that's the way it should be!

I'm doing great thanks :D

excited to say the least im f-in pumped! haha can't wait til tomorrow's lift. and the day after and after and after. call me an addict, that'd be understating. sleep time i<3REM gnight

[Eric-B]

There's like a hundred different Sheiko routines, but they all pretty much emphasize high-volume and frequency on the compound lifts with periodization. You should be ready to jump right into one of those programs with your current type of training, although high volume compounds are generally more CNS taxing than iso's. You may want to take 2 weeks to transition into heavier low-rep training prior to starting a sheiko routine. That's all things you can plan for in the off-season. For prep, I'd stick with what's been working for you so far. Don't want to complicate things and overtrain yourself on a new routine with limited cals.

[StaticZ]

gettin cut brah keep it up

sick gym too
reminds me of the la fitness in lake grove

[JeremyLeon]

There's like a hundred different Sheiko routines, but they all pretty much emphasize high-volume and frequency on the compound lifts with periodization. You should be ready to jump right into one of those programs with your current type of training, although high volume compounds are generally more CNS taxing than iso's. You may want to take 2 weeks to transition into heavier low-rep training prior to starting a sheiko routine. That's all things you can plan for in the off-season. For prep, I'd stick with what's been working for you so far. Don't want to complicate things and overtrain yourself on a new routine with limited cals.

yeah definitely... im gonna get into that prob towards fall/winter... because my reverse diet is gonna take a long time to get back up to solid cals... hopefully back to 2100 by the end of summer maybe 2200... depends on how lean i can get and is definitely subject to change... i may switch back to 3 on 3 off with a new periodization scheme in a few weeks. but right now im just gonna rock 5 day split. (which i haven't been splitting lol) but now that im back home i'm gonna get back to it. 2day i got pull hyper, tom. leg hyper.. and then switching my macros as per da coach. off days on the 5 day split will be cardio and R&R. stay in touch brother


gettin cut brah keep it up

sick gym too
reminds me of the la fitness in lake grove

24 HR fitness > LA Fitness - - LA has a nice setup but wackadoo ppl who go there, and is mad expensive. also 24 hr fitness is 24 hrs :) hitting the gym soon bro hope to see u there

[5Six]

thanks man.. still an estimated 22~ lbs above stage weight... so im lookin forward to seeing my abs when they are diced.. and looking forward to reverrse dieting and starting my 2 year bulk even more than anything! how's lifting/life goin w u. Happy holidays btw

How much you weighing in at now bruh? And when you looking to start dieting?

And thanks. Things are going well on my end. Weighed in at 173 lbs or so this morning, could still see abs, not defined, but they were there. Numbers are going up, too, I think. Just am slowing down in weight and wanna change that

[JeremyLeon]

How much you weighing in at now bruh? And when you looking to start dieting?

And thanks. Things are going well on my end. Weighed in at 173 lbs or so this morning, could still see abs, not defined, but they were there. Numbers are going up, too, I think. Just am slowing down in weight and wanna change that

176~ and i began dieting mid december... switching macros in 3 days to f/c/p -- 55/300/200 w a refeed on sundays. and its not easy bro.. u hittin ur macros consistently? thnx btw for the compliment u da man

[DuckSleeping]

Curious what supplements you are currently taking. I know you've mentioned Whey, Xtend, but I'm not sure I've come across anything else. Any plans to add a preworkout or fat burner as the diet progresses?

[JeremyLeon]

Curious what supplements you are currently taking. I know you've mentioned Whey, Xtend, but I'm not sure I've come across anything else. Any plans to add a preworkout or fat burner as the diet progresses?

as far as fat burner... the only one i'd fux w would be oxy elite and that's onlyyyy if i stall towards the very end... cardio and macro cuts should do the trick.


Current Supps
Xtend - Refreshing Watermelon (2-4 scoops / day)
Jack3d - Grape / White Blue Raspberry (2 scoops pre-workout)
Creatine Monohydrate (5g post workout)
Cissus Powder (2-3g post workout)
Dymatize Elite Gourmet Whey - Chocolate (1 scoop max when needed)
Protein Factory - Super Plasma Bovine (2 scoops when I have the Dymatize)
GNC Fish Oil (2-4 capsules per day)
GNC Multivitamin (2 per day)
USP Labs - Powerfull (2-4 capsules before bed - starting to cycle on this again tonight)

and...
MAD FOOD

[JeremyLeon]

ok so im back... hit the gym on a cup of coffee and about 5 broken hrs of sleep. starting to feel the effects of not breaking for a while. one more day, leg hyp, tmmrw. and im gonna deload for a solid 3 days... anyways im about to bitch for a second because i respect new years goals and all... but i hate the fact that the gym is overrun with retards now. not to mention the original retards who were there before new years. one kid in particular has a "shoulder" injury yet insists on throwing up 105 lb and then 110 lb dumbbells.. for half reps.. and asks me to spot him. not only interrupting my flow, but making me work to help him lift these ridiculous dumbbells that he clearly isn't strong enough to push. Another idiot... the woman on the elliptical next to me is going "ludacris speed" on level one... she does 5 minutes more than me but burns 1/3 the calories. *sigh*. Anyways i wound up hitting heavy bent over DB rows and feelin good. towards the end i lost steam and felt like sleeping on the incline bench... and to top it off... i knocked over my brother's thing of chalk and wound up mopping the mats because my little whole in the wall gym isn't profitable enough to have a permanent floor staff. ok now that im done ranting....

Pull Hypertrophy
Duration: 1hr 30min

DB Rows
warmups / 8X80, 8X90, 8X100, 6X110, 6X110

Preacher EZ Curls
8X75, 8X75, 8X85, [3X105 + 2 slowwwww negatives], 8X65

Close Grip Pull Ups
8XBW, 8XBW, 7XBW, 6XBW, 7XBW

Super Set:
Reverse EZ Curls
8X65, 8X65, 13X45, (reverse DB forearm curl) 8X20, (back to EZ) 15X45
BB Forearm Curls
10X70, 10X70, 10X70, 10X70, 10X70

Close Grip Neutral Pull Downs (free hand)
8X140, 8X160, [6X180, 4X120, 4X100]

Super Set:
Hammer Curls
8X35, 8X35
DB Shrugs
10X50, 10X50

sooo shotttt

Cardio
Cardio Type: Elliptical
Calories: 200
Distance: .84~ miles
Avg. Heart Rate: ?
Time: 00:19:50 min
Level: 10-11

dumb cardio selection and way over crowded makes me wanna go back to SHAQ 24 Fitness in Boyton. Oh well. Tomorrow's another day. thanks for tuning in

[MoEcho]

... anyways im about to bitch for a second because i respect new years goals and all... but i hate the fact that the gym is overrun with retards now. not to mention the original retards who were there before new years...

^^ RFLMAO!! I feel the same way!! Thanks for putting it in to words for me!! :D

Been lurking for quite some time. LOVING this thread. Good shhhh in here.

Happy New Year! Looking forward to following along.

Cheers! Heidi

[JeremyLeon]

^^ RFLMAO!! I feel the same way!! Thanks for putting it in to words for me!! :D

Been lurking for quite some time. LOVING this thread. Good shhhh in here.

Happy New Year! Looking forward to following along.

Cheers! Heidi

Mo! welcome to the mayhem haha. and truthfully... after being on this diet... my patience has gone to zilch... especially for idiots particularly, those who don't know they are idiots... i can at least put up w idiots who recognize how idiotic they are... but i keep finding myself wanting to smash barbells on ppls faces. time to eat. hopefully i wont be so mean lol. and thanks so much for the feed and checkin in. good to have ya. PS- great progress! keep up the good wrk and before u know it, u gnna be owning figure competitions.



Dinner Time
chillin w the king - aka Ronald King
http://img193.imageshack.us/img193/6328/16790075627259665416321.jpg

- and of course Kong -
http://img403.imageshack.us/img403/2677/16262575627213757416321.jpg

in the kitchen cooking din din
http://img718.imageshack.us/img718/5208/16279875627177829416321.jpg

-- my specialty --
9 ounces grilled chicken cooked w no oil/spray stove top (garlic and black pepper), 3 servings (168gs) Nature's Promise Whole Wheat Linguini, tossed in Kraft Parmesan (15gs)

http://img227.imageshack.us/img227/7536/16873375627395892416321.jpg

for a grand macro count of (cal/f/c/p):
915 / 11.2 / 123.0 / 76.5

yum. good to be home

[PaC-mAn8]

Man, that looks delicious.

I wish I could cook :(

Protein shakes, greek yogurt and pop tarts :o

[MoEcho]

Thanks for the kind words. I will get on stage one day!! Maybe 2011 will be THE YEAR for both of us! :)

[agility2live]

awww cute puppies!! and woww that's a huge meal haha..can't go wrong with noodles!

I had my first run in with the new years resolution crew today, treadmills were all taken! :eek:

[JeremyLeon]

Man, that looks delicious.

I wish I could cook :(

Protein shakes, greek yogurt and pop tarts :o

Pac Dizz- u can do it! lol. . . heat water... heat frying pan, defrost chicken, put chicken in pan, sprinkle garlic and pepper on one side, let the chicken cook for about a minute, flip chicken, sprinkle garlic and pepper the other side, flip, flip, put pasta in boiling water, stir pasta, flip chicken, stir pasta, flip, flip, stir, cut chicken to see if it's not raw, keep stirring pasta, flip chicken cuz it's prob not done yet, drain pasta in a colander, flip chicken again, turn off heat on oven ( i usually forget to do this lol), cut chicken into little pieces, mix pasta, chicken, and Parmesan together. SIT EAT AND LAUGH.

tonight im giving it another go at rolling my own sushi... stay tuned lol. and hopefully tomorrow chicken quesadillas with mang guacamole (meat head nation stylel)



Thanks for the kind words. I will get on stage one day!! Maybe 2011 will be THE YEAR for both of us! :)

haha i hope ur referring to me talking about u and not the "kind words" i used to describe the retards in the gym :) - steppin on stage June 25th


awww cute puppies!! and woww that's a huge meal haha..can't go wrong with noodles!

I had my first run in with the new years resolution crew today, treadmills were all taken! :eek:

E u shoulda seeeeen the meals i was making on my bulk in October... literally force feeding myself multiple times a day.. only gained 2 lbs over 5 months tho :) that's how u know u did it right (w no cardio). and yeah welcome to my world... im onna go super early (hence why im up at 8:00am) hopefully the oldies won't be overrunning the place -_- going upstairs to weigh in for the first time in a while ---- wish me luck


Fat Taub Out

[FATHER FLEX]

That cardio machine you put up feels like you are walking in the moon. LOL

[JeremyLeon]

That cardio machine you put up feels like you are walking in the moon. LOL

i love it. least amount of stress on my knees, you can step (stair master style) or gallop like a gazette lol. the only qualm i have with it is that there is no avg heart rate reading..

and I figured u'd enjoy this....

post workout meal:
7 servings of egg beaters
2 whole grain bagels
2 servings ff Philly cream cheese
Macros: (cal/f/c/p) 750 / 4.0 / 109.0 / 70.0


http://img687.imageshack.us/img687/6376/eggb.jpg


giving it another go at rolling my own sushi tonight! hope i can pull it off better this time :D

[Bnizzle163]

Workouts and food lookin legit! You're definitely putting in some WORK up in here!

[JeremyLeon]

Workouts and food lookin legit! You're definitely putting in some WORK up in here!

thank u sir! can't let u have allllll the glory ;) but i must say man u certainly are killin it. i've become so addicted to these forums.. food porn.. and you guessed it... lifting. so there is no other choice for me but to continue forth on my journey to the INBF!

-------

so the gym is still overrun with retards... less than yesterday tho (thank god). seems like people are starting to stare at me more.. idk if its cuz im getting leaner, or doing workouts they've never seen, or just think im cute ;). Some dude on the incline leg press was hitting a super set of leg press - calf press.. rapid fire sets lol... and partial reps... i was workin in w him and as he finished he assumed i wanted to go lighter (450 in plates) and i told him to not bother im going up... and then i added 6 plates lol. he was sitting there in awe as i 1, 1000'd each rep as Berto so elegantly explained in one of his videos... and says, "dude i've never seen anyone do that much"... i explained to him that it was towards the tail end of my lift and im intending on doubling the 16 plates + a person sitting atop the machine by the end of my 2 year bulk :D
--
strong focus today on pause reps -- 1, 1000 count for mostly every rep ... owwwww


Leg Hypertrophy
Duration: too long :( abt 1hr 45min

SLDL -- super slow up and down
warmups / 8X135, 8X155, 8X175, 8X195, 12X135

Seated Calf Raises - deep with pauses on contraction
12X45, 10X70, 10X70, 10X70

Incline Leg Press -- still takin it easy on my knee :(
8X180, 8X270, 8X270

Plated Leg Ext. - 1, 1000 count on every rep
12X45, 12X45, 12X45

Glute Bridges - 1, 1000 count on every rep
10X135, 10X135, 10X135, 10X135

Plated Leg Ext. - 1, 1000 count on every rep
12X45, 12X45, 12X45

Incline Calf Press - 1, 1000 count on every rep
10X360, 8X450, [4X720, 6X540, 8X360, 10X180]

Super Set: - 1, 1000 count on every rep
Abduction
10X125, 10X140, 10X155
Adduction
10X110, 10X125, 10X140
Glute Ext.
10X130, 10X130, 10X130

Decline Sit Ups - 1, 1000 count on every rep and a tight squeeze
12XBW, 12XBW, 12XBW

Roman Chair LL - 1, 100 count on every rep
6XBW, 6XBW, 6XBW

Reverse Crunches - 1, 1000 count on every rep and a tight squeeze
12XBW, 12XBW, 12XBW


Cardio
Cardio Type: Elliptical
Calories: 200
Distance: .71~ miles
Avg. Heart Rate: ?
Time: 00:18:50 min
Level: 10-14

ok gonna chat a little about todays lift... berto was right... the pauses make a huge difference... im very sore... slow sldl hits hammies like a boss. hoping after the deload my knees will be ready to do some more squatting i miss it. quads were literally burning after the extensions... and i focused very hard on "mind muscle connection" during the glute bridges which helped a lot along with slow and steady pauses andddd the 4 blocks and cardio step allowed for a great ROM. hit a second set of leg ext. which totally annihilated my quads. the drop set on the incline calf ext was so clutch because i felt like i pulled a "finish them" from mortal kombat and pulverized my calves. glute ext pauses really KO'd them after the bridges. ab and ad are really getting strong im trying to grow biceps on my inner thighs and triceps on my outter thighs. lmfao. lastly.... pause repping the ab work may be my new favorite concept... can't do as much... and on weighted set i'll be no where near as strong, but the tight clench realllllly makes a difference. ok im done boring u all. thanks for reading.

PS - 3 or 4 day deload... much needed... and new macros as of tomorrow!

[JeremyLeon]

macros and refeed same as mine, cept ur feed is once a week nyukkkka

55/300/200
50/500/200


Time to hit macro change again :) mad excited to see what comes about from this!

ok so here's the plan...

(f/c/p)
Monday-Saturday --> 55 / 300 / 200
Sunday Refeed --> 50 / 500 / 200

pre-gym macros
25% carbs
20-30g protein
0-8g fat

post-gym macros
30% carbs
20-30g protein
0-8g fat


i have a feeling this will make a significant difference because for the past week while i was in florida i had been hitting 55/375/200 w daily cardio... now im dropping approx 300 cals~ and returning to 2 cardio sessions @ 200 cals. im starting around 178 so we shall seeeeee

[JeremyLeon]

ok so it was officially time to give it another go at making maki rolls. so if you remember last time i was in starvation mode and freestyled the whole meal... didnt read or know any techniques... came out good but like a frankenstein roll. this time i recruited my friend jamie and we went to work!

Ingredients:
Crab stick
Salmon
Sushi Rice
Sea Weed
Avocado
Cucumber
Rice Wine Vinegar
Salt
Sugar
Soy Sauce


decided to do it for real this time
http://img838.imageshack.us/img838/8673/sushiwstyle.jpg

chef Jamie!
http://img233.imageshack.us/img233/8757/jamien.jpg

prepping ingredients
http://img440.imageshack.us/img440/9274/step12.jpg

seperate pots bc i had to scale all my ingredients
http://img259.imageshack.us/img259/2604/seperatepots.jpg

rinsing the rice (another step i didnt do last time lol)
http://img820.imageshack.us/img820/599/rinsetherice.jpg

slicing da cucumber
http://img547.imageshack.us/img547/8266/cucumber3.jpg

avocado and cucumber
http://img202.imageshack.us/img202/5095/cucumberandavocado.jpg

filleted salmon done by yours truly (last time i ripped the skin off lol instead of filleting it)
http://img836.imageshack.us/img836/5795/nicesalmonfilletjobdone.jpg

ok thats all the pics i can put on this one continuing the journey on the next post!

[JeremyLeon]

so the chef-ery continues...



desperately trying to figure out macros - weighing ingredients for fitday :)
http://img839.imageshack.us/img839/6329/weighingingredients.jpg

jamie and ron dawg
http://img522.imageshack.us/img522/7949/jamieandronnie.jpg

spreading rice to dry
http://img252.imageshack.us/img252/7107/spreadingricetodry.jpg

fanning rice
http://img843.imageshack.us/img843/4981/fanningrice2.jpg

almost there!
http://img717.imageshack.us/img717/160/almostthere.jpg

ricing da sea weed
http://img691.imageshack.us/img691/4889/ricetoseaweed.jpg

forgot to keep hands moist
http://img444.imageshack.us/img444/8262/forgottokeepmyhandsmois.jpg


ok on to the last post for the grand finale!

[JeremyLeon]

the 3rd roll
http://img132.imageshack.us/img132/1298/roll3.jpg

mt. sushi
http://img249.imageshack.us/img249/4086/mountsushi.jpg

pro status -- this time
http://img840.imageshack.us/img840/2869/prostatus.jpg
amateur satus -- last time
http://img507.imageshack.us/img507/7670/lasttime.jpg

from hunger to totally full belly :)
http://img375.imageshack.us/img375/8765/forcefeedingdeliciousne.jpg

the chefs
http://img338.imageshack.us/img338/9508/sushichefs.jpg


btw.. estimated macros: (cal/f/c/p)
1,388 / 46.7 / 189.0 / 53.1 -- i are madd extra avocado... and idk if these are right... but oh well it was delicious...

In conclusion,
all i can say is, taking the right steps to this food art is completely necessary... and as i continue to learn i will develop my rolling skills and eventually turn pro sushi chef lmao hope u enjoyed!