Losing my bodybuilding virginity: My First Contest Prep! [Archive]

FB#35

01-04-2011, 08:19 AM

Intro

Started lifting at about 14 in order to get in shape for football. After a few injuries and some shoulder surgery I decided that that dream was over. I have been working out ever since. Over the last 4ish years I have been following bodybuilding and decided it was finally time to hit the stage.

I actually started my prep two days ago and just got around to making this thread now. I'm aiming to compete in the fcpaq (subdivision of the CBBF) West Regionals. No date yet for 2011, but it is usually held at the end of May.

I don't have a coach as of now. I might try to get one later on to help with the finishing touches to my prep. One of my good buddies should be doing the same show so that should be fun. I'm aiming to compete in the under 163lb class.

Training

I'm following a bit of a hybrid split. Some elements of Westside and a similar split to Dorian Yates'.

Mon-ME Squat
Tue- Chest/Bi
Wed- Core/Calves/HIIT Cardio
Thurs- DE Squat
Fri- Back
Sat- Shoulders/Tri/Core
Sun-Off

As the prep continues I will probably add in some cardio and maybe decrease workout volume. All depends on how I feel.

Nutrition

Made this one up myself. I'll be following this for at least the next 5 weeks. I have planned out every meal for every day so hopefully I don't get bored too quickly. Not going to those details now, just the macros. As for the timing of carbs, I am going to follow Layne's advice in his precontest article, it seems to make a lot of sense.

Day-Cal/P/C/F

Mond - 3030 225 375 70
Tues - 2430 250 200 70
Weds - 2375 250 175 75
Thrs - 2630 250 250 70
Fri - 2620 250 225 80
Sat - 2620 250 225 80
Sun - 1930 225 100 70

Well thats all for now. I'll update at the end of the day with macros for the day and probably some workout numbers so I can see how weak I get by the end of the prep. Should have some 20 weeks out photos on Saturday.

Starving already!!

FB#35

01-04-2011, 09:42 PM

Tuesday Jan 4th

Third day into prep and no problems so far. Which is good I would guess. Gym was crowded like crazy today, its going to be a tough couple of weeks while all the "New Years" people are there.

Anyway some numbers from today's diet and workout.

Nutrition

Cals = 2,312
P = 256.1
C = 208.3
F = 52.1

A tad over on the carbs and a bit under on the fat. I'll have to adjust this slightly for the next time.

Training

CHEST

Speed Bench w/ Bands @ 155 4x3 Wide Grip, 3x3 Normal Grip, 3x3 Close Grip
Incline DB 5x7 @ 100
Did some sets of flat and incline flys and dips to finish off

BICEP
Alternate Curls 4 sets
Superset=> 2 sets Close Grip on E-Z/ Close grip on straight bar with pulley

Bicep training wasn't very good. Thats one thing that has always been slack in my training oddly enough.

Rsardinia

01-04-2011, 10:17 PM

Best of luck dude. The first show is very nerve wracking and exciting at the same time. You will have a blast!

FB#35

01-05-2011, 10:00 PM

Wednesday Jan.5th

A bit of a low carb day, seeing as I don't have a very tough workout on Weds. Spend a couple of hours prepping some food for the next few days. Peeling,slicing, and baking sweet potatoes seems to take a lot longer than expected.

Nutrition
Cals = 2,281
P = 253.8
C = 162.1
F = 70.0

A bit under on the cals again, missed my carb and fat macros by a bit.

Training

CALVES
Calves are one of my weakest body parts so I would really like to bring them up/prevent any deterioration.

4x15 -Single leg calf raise on Incline leg Press
5x7 -Single leg calf raise on horizontal leg press using toes in, toes out, and normal stance
3xfailure- Triple drop sets on standing calf raises

CORE
Machine crunches 4x25
2 sets of each of the following:
Pulley Crunches
Twisting pulley crunches
Seated twists w/barbell
Russian twist w/barbell on swiss ball
and 3 other core exercises which I don't know their actual name...

7 sessions of 30/1:30 HIIT on stepper. I wanted to do ten but I am super out of shape today.

Got some DE lower tomorrow which should be interesting seeing as my hams are destroyed from the good mornings I did on Monday.

FB#35

01-06-2011, 08:06 PM

Thursday Jan.6th

Felt pretty good today. Hamstrings were still overly sore so I didnt do too much work on them. Gonna save them up for my next ME workout on Monday. Sliced open my finger pretty good while cleaning a brand new knife I just got while prepping some chicken for the next few days. Gonna be fun not being able use my index finger on my right hand for probably a good few days (typing is going real slow...).

I actually feel that my cals are too low but that just might be cause I'm not used to dieting. I weighed in at 187.2 monday morning so I'll check again at the same time to see how much weight I'm losing.

Training

DE Lower
Speed Squats 12 sets x2 @ 190 +bands
Hack squats 4x14 3pps
Single-Leg Lying leg curls 3x12
Single-leg Leg Extension 4x8

Nutrition
Closest I came to hitting my macros so far! Only off by a few grams for each.

Cals = 2,635
P = 253.1
C = 252.7
F = 67.3

Looking forward to some heavy rack pulls in tomorrows back workout... and some post workout flank steak w/tortillas!

FB#35

01-07-2011, 07:39 PM

Friday Jan. 7th

So I just found out that the competition is actually two weeks later than I thought (June 12th) so I am 22 weeks out. I decided to increase my calories ever so slightly. Just added 25g carbs to some days. The revamped schedule looks like this.

Mond - 3030 225 375 70
Tues - 2430 250 200 70
Weds - 2375 250 175 75
Thrs - 2730 250 275 70
Fri - 2730 250 275 70
Sat - 2620 250 225 80
Sun - 2030 225 125 70

Nutrition

Had a decent day eating today. Felt kind of hungry most of the day, so I was glad to hear the news about having two extra weeks and so i increased my calories slightly.

Attempted to include a scree cap of my diet as I have seen this in other logs. Hope it works. If not there's an attachment if anyone is interested. Feel free to critique my lack of originality in my diet....

http://s1088.photobucket.com/albums/i340/contestprep/?action=view&current=diet0106.png

Training

Had a great session training back. Lots of volume and went really heavy on the rack pulls... well heavy for me at least. The only problem was that my index finger was killing from that cut. Couldn't close my right hand properly so I used straps on everything.

BACK

Pullovers w/Split rope on Pulley 4x10 pyramiding up to 130
Pull-Ups 5x5 BW
Bent-Over Rows 3x4 working sets @ 225
Rack Pulls 135x4,225x4,315x2,365x2,405x1,425x1,455x1,475x1,49 5x1
Seated Single Arm Row 3x10 @ 75

I'm hoping to convince my gf to take some pics tomorrow while hitting the mandatory poses so I'm hoping for some criticism. Off to make some sludge then...

FB#35

01-09-2011, 08:57 AM

Saturday Jan. 8th

A little late updating today. Managed to snap some photos trying to hit the mandatory poses at 22 weeks out. All I can say is that I'm glad I still have 22 weeks. I'll put them up in the next post.

Nutrition

Was a bit off on my macros again today. I have to re-evaluate this plan to make sure my calculations were correct. I'm not that far off, maybe about 5-10g over/under on some days.

http://i1088.photobucket.com/albums/i340/contestprep/diet0108.png

Training
Decent workout today. The gym was kind of dead which was good since it wasn't crowded but also means its less motivating.

Shoulders
Military Press 3 working sets of 185 for 6
Front Raises 3x8 @ 30
DB Lateral Raise 25x8,30x8,30x8
Lateral Raise w/Pulley 3x6
Face Pulls 3x12

TRICEPS
Seated DB Overhead Extension 25x12,30x12,35x8,35x8
Kickbacks w/Pulley 4x12
Lying DB Rollbacks 4xfailure @35lbs

Overall still feeling good. Got a low carb/cal day today so I just plan to watch some playoff football all day.

FB#35

01-09-2011, 02:12 PM

Alright so here are the pics at 22 weeks out. Apologies for being super white and a hair fatso. One thing i have learned from these pics is that I am glad there are 22weeks left!

All critiques comments welcome. Personally i find my weakpoints are: calves,back,hams,abs,biceps,forearms ... in that order. I also have trouble hitting the front and rear lat spread (which I forgot to take a picture of). Any helpful insight to hitting these poses is appreciated.

Most Muscular
http://i1088.photobucket.com/albums/i340/contestprep/MM.jpg

Side Tricep
http://i1088.photobucket.com/albums/i340/contestprep/22wksout_sidetri.jpg

Side Chest
http://i1088.photobucket.com/albums/i340/contestprep/22wksout_sidechest.jpg

Ab'n'Thigh
http://i1088.photobucket.com/albums/i340/contestprep/abnthigh.jpg

Front Lat
http://i1088.photobucket.com/albums/i340/contestprep/frontlat.jpg

Front Double Bi
http://i1088.photobucket.com/albums/i340/contestprep/frntdoublebi.jpg

Back-Double Bicep
http://i1088.photobucket.com/albums/i340/contestprep/22wksout_bkdoublebi.jpg

FB#35

01-09-2011, 10:48 PM

Sunday Jan. 9th

Day off from the gym today so nothing very exciting to report. Felt pretty good despite it being a low carb day. I thank the NFL for keeping me distracted all day. ME Squat tomorrow and high carb day will make Monday actually be a good day for once.

Nutrition
Pretty good day as far as nutrition goes. Close to hitting the maros exactly.

http://i1088.photobucket.com/albums/i340/contestprep/diet0109.png

Blazed

01-10-2011, 07:55 AM

Wow you have a SICK base!

I would shoot for 2lbs a week loss in the beginning and have a feeling you will look absurd in 10-12 weeks.

FB#35

01-10-2011, 05:10 PM

Wow you have a SICK base!

I would shoot for 2lbs a week loss in the beginning and have a feeling you will look absurd in 10-12 weeks.

Thanks for stopping by man, personally I was hoping for a 1-1.5lb loss per week (not sure after today's weigh in though...). Also, I can't believe how good condition you are for your show/shows. YOU will look absolutely insane man. Best of luck (don't think you need any though)

jaredmus

01-10-2011, 05:17 PM

you are a thick man! best of luck with the contest prep,
things lookd good your big so keep cal up man dont want to lose that hard earned muscle you have

FB#35

01-10-2011, 09:31 PM

Monday Jan. 10th

First I wanna say thanks to everyone who stopped by. It adds a whole new level of motivation to not let any of you guys down.

Had a bit of a disappointing day. Weighed in this morning at 188, which is UP 0.8 lbs from last week. I'm not sure how this happened. I mean I weigh all my food, my meals are planned, and I definitely feel like I'm eating below maintenance. On top of that I had to tighten my belt one notch at the gym today. I'm going to stick to the same game plan for at least the next two weeks and then reevaluate my diet at that point. In the end the mirror is the best judge anyway.

Nutrition

Good day today. Almost hit the macros perfectly.

http://i1088.photobucket.com/albums/i340/contestprep/diet0110.png

Training

Disappointing workout as well today. Must have been that negative energy from this morning. Missed a 405 box squat. Then as I was working up on deads I felt an old injury start to aggravate so I had to cut that part of the workout short. I have just finished rehab on a lowback/glute injury which required 3 months of physio. Not sure why it flared up, I was fine with squats and rack pulls the other day. I tried a set with a sumo stance and it felt a bit better so I might use that next time around.

ME SQUAT
Box-Squat (Tad below Parallel): 135x5,225x5,275x3,315x3,360x1,375x1,405(missed),38 5x1,395x1, 225x15(Free squat)
DL 135x3,225x3,315x2,385x1, 385x1 (sumo)
Single Leg Lying Leg-Ext 30x15,40x12,50x6,50x6
Pull Throughs 3x20

Radin1234

01-11-2011, 01:09 PM

I'll be following this, you are looking huge.

FB#35

01-11-2011, 10:32 PM

Tuesday Jan. 11th

Solid day today. Stuck to the gameplan and had a decent workout as well. My tracked macros always seem low on fat, but I'd rather play on the safe side since I do use some non-stick cooking spray when I back chicken/fish. Hard to really measure how much I use per serving in that case. I'm going to weigh in again in the next few days. I definitely feel like I'm leaning out regardless of the numbers, I just wish to have some hard evidence that this is true.

Nutrition

http://i1088.photobucket.com/albums/i340/contestprep/diet0111.png

Training

Good day at the gym, got there on time for once so it wasn't super packed as it had been yesterday. Strength is still lower than it was at points this summer. I just hope it can go up slightly in the next few weeks while I am still eating a decent amount.

CHEST

BB Bench 135x5,185x5,225x3,250x3,275x1,285x1,295x1,305x1 (225x14)
Incline DB 5 sets of 100x6
Decline BB 3 sets of 225x8
Flat Fly w/Pulley 4xfailure
Incline Fly 3x12

Bicep

Seated DB Curl 3x8

Superset
Preacher Curl (Close grip) 4x6
BB Reverse Curl 4x6

DB Preacher Curl 2x10

Got an easy day of calves,core and cardio tomorrow.

ErickStevens

01-12-2011, 03:39 AM

I like the name of this journal. ;) I'll be following. Good luck brah!

AustrianOakJr

01-12-2011, 03:45 AM

Good luck, man. The first one is such a huge learning experience......its an awesome journey. I agree with Blazed......you have a great base of muscle to work with. I also agree that you should be shooting for upwards of 2+ lbs per week in the beginning. Im not trying to bash.....sincerely trying to help, but you are carrying a lot of extra fluff and the time it takes to move it is considerable. 22 weeks is deceptively short. You will look awesome in another 2-3 months......thick and cut. BUT to get from "cut" to shredded (like Blazed) takes a looooong time of patient cutting where there be several weeks without any weight loss......or a .25 lbs here and half pound there. When you are fluffier, you can stand an larger deficit with no worry on muscle loss. Then when you lean out, minimize your deficit to keep from wasting that muscle when its most prone to attack.

stayfit2008

01-12-2011, 05:23 AM

TannerBS

01-12-2011, 06:34 AM

Ill be following you on this man. Best of luck to you!

djkenny

01-12-2011, 08:05 AM

Im doing my first show soon also, so I will be following you along! Good luck man, what site are you using to figure out your calories, protein carbs etc?

FB#35

01-12-2011, 03:41 PM

Wow super busy day here today!

I like the name of this journal. ;) I'll be following. Good luck brah!

What can I say, great minds think alike. Enjoyed your log man. Was reading while I was getting ready for contest prep.

.

Hey man thanks for the honest opinion and good luck with your prep (doesn't seem like you need it). I know I'm carrying alot of extra fat at the moment. I have always been a heavy set person, hell everyone in my family is. At the two week mark I am going to evaluate my plan and decrease the cals if necessary. Also, the total weight loss might not be that much for the next four weeks... but there's a specific reason for that ;)

But once thats done I really want to aim for 2 pounds a week. I'm not taking any stims at the moment. I have ephedrine/caffeine/ and a bottle of clen at my disposal to really speed up the process if things stall. Its going to be a fun ride!

Im doing my first show soon also, so I will be following you along! Good luck man, what site are you using to figure out your calories, protein carbs etc?

Using fitday.com to track the cals, and most of the entries are custom entries based of labels of food. Just saw you started a log, Good Luck man.

Thanks to everyone who stopped by. All critiques/comments are welcome. The harsher the better, extra motivation.

Bnizzle163

01-12-2011, 04:32 PM

Dude, you have all kinds of muscle. I agree with everyone who said to try to lose at a faster, more aggressive weight at this point. It's much better to be early and be able to play around with macros once your diced versus rushing at the end, looking flat/stringy and losing some hard earned muscle.

Good luck bro!

FB#35

01-12-2011, 05:39 PM

So reading through this thread and thinking about everyone's advice I decided to revamp my macro goals for each day. I have decreased my avg. cals/day down to 2382 or about 180cals/day.

I really appreciate the advice, and take it seriously especially since you guys have a lot more experience than me. Thanks again.

So here are the new macro goals:

Mon- 3030/225/375/70
Tue- 2195/250/175/55
Wed- 2095/250/150/55
Thu- 2540/250/250/60
Fri- 2540/250/250/60
Sat- 2430/250/200/70
Sun- 1850/225/125/60

FB#35

01-12-2011, 10:52 PM

Wednesday Jan 12th

So I have my revamped macros now. Decreased avg. daily cals by 180 from my previous values. Hoping for some good results. Had a good day at the gym, nothing overly exciting as it was just abs, calves and cardio. But i did some good work at a high intensity so I was happy.

Nutrition

Had to adjust have way through the day to aim for my new macros but I came pretty close.
http://i1088.photobucket.com/albums/i340/contestprep/diet0112.png

Training
CALVES

4x15 -Single leg calf raise on Incline leg Press
5x7 -Single leg calf raise on horizontal leg press using toes in, toes out, and normal stance
4x12 Seated Calf Raise
4x6 Standing Calf Raises went heavy on these this time

CORE
Machine crunches 5x25
Twisting Pulley Crunches 4x15
Hanging Leg Raises on Incline Bench 4x6

HIIT

10 sessions of 30/1:30 of Skipping Rope/Spin Bike

I need to start going to sleep earlier. Between classes, prepping food, and training I keep losing valuable sleep time. That and my thesis is going nowhere! Good thing I have a nice supervisor. At least theres no more bowl games, and this is the last weekend of watching 12 hours of football. DE Squat tomorrow!

FB#35

01-13-2011, 09:23 PM

Thursday Jan. 13th

Some interesting news today... I gained another week of prep. So far I am almost two weeks into my prep and have gained 4 more weeks of time! Turns out the official date is June 18th. Just gives me more time to come in better shape. So I have reduced the cals by about 200 per day to go with a more aggressive approach, and while 200 might not sound like a lot... it definitely feels like a lot! Nevertheless had a pretty good workout today.

Nutrition

Came in a bit under today. Thats cause my mom picked up some haddock which is both tastier and healthier than the sole I usually have, too bad its more expensive....

http://i1088.photobucket.com/albums/i340/contestprep/diet0113.png

Training

Good workout. Had a good amount of energy and banged out some good weights. My entire core is super sore from yesterday, which rarely happens so I'm glad I got a good core workout yesterday. Made the squats and good mornings really painful tho.

DE Lower

Speed Squats on Low Box w/ Bands 12x2 @ 210
Drop Set of normal squats w/Bands 210x12
Good Mornings 135x8,135x8,155x6,155x6,155x7
Hack Squats Narrow Stance 2ppsx14, 3pps for 3x8
Narrow Stance Single-leg Leg Press 4x16
Single-leg Leg Extension 7x12
Some light abductor work to finish off

FB#35

01-14-2011, 10:48 PM

Friday Jan. 14th

Really missing those extra 200 cals! haha

Decided to weigh in today to see if I made any progress since Monday. Came in at 187 so thats down 1lb from Monday morning. Glad to see I got things moving along.

Nutrition

Pretty good day hitting my macros. I thought I was supposed to have 2 scoops of whey with my sludge but it turns out it was only one so my protein is higher than it should have been.

http://i1088.photobucket.com/albums/i340/contestprep/diet0114.png

Training

Really good back training today. It was a Dorian Yates inspired workout. Watched his back training in Blood and Guts (the original of course) before hitting the gym. Decided to pretty much copy it as best as I could with the equipment I had. I think I'll stick to this workout for a couple of weeks. I also did some sumo rack pulls since the normal stance was aggravating that glute/low back injury. Interesting enough I found this to be better for activating the lats. Theory: Hands are close together so to lockout you need to roll the shoulder blades back, and that of course uses the lats.

Back

Pullover w/Split Rope on Pulley 80x12,100x12,120x12,140x8,140x8,140x8
Reverse Grip Lat Pulldown 165x10,180x8,195x8,210x6,210x6 <--difficult to move this down since it weighed more than me!
BB Bent Over Row 135x12,185x10,225x6,225x6,225x7
Single Arm Row Machine (? same Dorian was using actually) 150,180,195,210,210 reps to failure. Not sure how much weight this actually is...
Bent over lateral raise on Pulley 30x8,40x3,30x8,30x8
DB bent over lateral raise 4x8 @ 35lbs
Rack Pulls(couple inches below the knee) 135x5,225x5,315x5,405x1, switched to sumo 405x1, 425x1, 445x1

FB#35

01-15-2011, 09:57 PM

Saturday Jan. 15th

Just another day, prepping away. Feeling good, had a good workout. Starting to dream of food. Any time I get hungry I try to plan where Im going to go once my prep is done. Its the only thing keeping me sane.

Nutrition

Did a good job sticking to my plan for the day and pretty much hit on my macros dead on.

http://i1088.photobucket.com/albums/i340/contestprep/diet0115.png

Training

Was supposed to train Triceps, but they were somehow still sore from my chest workout, and I wanted to be back home to catch the beginning of the football game.

Shoulders

Face pulls 75x16,75x16,90x12,105x10,105x10
BTN Press 135x12, 155x8 , 175x8, 185x5,185x6, 135x10
DB Press 4x7 @ 85
DB Lateral Raise 4x8 @ 30

FB#35

01-17-2011, 06:20 AM

Sunday Jan. 16th

Day off from the gym today so nothing very exciting here. Spend most of the day watching football and cooking chicken/potatoes/fish for the rest of the week.

Nutrition

Came in a tad under on the macros today, but otherwise pretty good.

http://i1088.photobucket.com/albums/i340/contestprep/diet0116.png

EvSer

01-17-2011, 12:14 PM

yo looking pretty beast competition is june 18th btw man. so one extra week. exactly 5 months out brah. I hope you dont mind if i just check in with an update of my own here and there just to compare our progress! do you still get cheat meals or naw? we should eat out on sat night or something if you can cheat

Also imo the only thing i find your lacking is a bit of lats man gotta bring those up. arms and chest lookin huge like usual.

FB#35

01-17-2011, 06:56 PM

FB#35

01-17-2011, 10:37 PM

Monday Jan 17th

Morning Weight: 186.2 (-1.8lbs)

Looks like I had a good week last week. Came in close to where I wanted to be. Had a good day, probably thanks to all those extra carbs. And had a pretty good workout as well.

Nutrition

Pretty much on point with the diet. Had a little extra protein to make up for a couple of grams of fat missing.

http://i1088.photobucket.com/albums/i340/contestprep/diet0117.png

Training

Good session for legs. Might have been able to crank out on more heavier set of squats but I think I took too much time to build up. Sumo DLs are definitely safer/easier for me to hit. Was able to get 4 plates without any pain in the glute/low back area so I will continue to stick with them. Gonna start color coding which bands I use so I can keep track.

ME Lower

Reverse Band (Blue) Squats 135x5,225x5,275x3,315x3,365x1,385x1,405x1,425x1,43 5x1
Sumo DLs 135x3,225x2,315x2,405x1,405x1,405x1,405x1,405x1,40 5x1
GHR 4x8
Reverse Hyper "the marlin" w/Band (blue) 3x12

EvSer

01-18-2011, 06:24 PM

looks good man gotta love the marlins, im starting to get hungry also man **** sucks haha

FB#35

01-18-2011, 10:31 PM

Tuesday Jan. 18th

Starting to get a hang of this hunger thing. Even though I'm super hungry most of the time, I am starting to get immune to it. On a side note, there was a chocolate cake on the counter at my house. I spent 5 minutes staring at it and crying like a little school girl.

Nutrition

Good day with the diet. Followed the plan pretty much perfectly and macros fell into place.

http://i1088.photobucket.com/albums/i340/contestprep/diet0118.png

Training

Great session at the gym today. Chest and Bis, so it was super easy to be motivated. Great pump as well. Strength was good, no complaints there.

CHEST

Speed Bench w/Bands (blue) 9 sets w/ 3 grips @185x3
Incline CGBP 5x5 @ 225
Decline BB 25x12, 245x8,245x7,245x6
Decline DB Flys 4x12 @ 40
Incline Flys 2sets @45deg 2sets @30deg w/45lbs
Flat Flys 3x8 w/45

SS- Cable Crossovers and Dips reps to failure

BICEP

BB curl x12,x10,x8,x6
SS: CG EZ Bar - Reverse BB Curl 3xfailure
SS: DB Preacher - DB Hammer Curl 3xfailure

Webber91

01-19-2011, 01:23 AM

Totally can't believe your size man...that's insane!

In for the ride. I'm scared to think of what you'll look like diced :eek:

FB#35

01-20-2011, 04:52 AM

Wednesday Jan 19th

Got caught up in some school work last night and was too tired to update by the end. Gotta keep this one short as I'm getting ready to head there now.

Nutrition

Solid day hitting the macros. Was a tad over on the prots and fats but not significantly. Gotta say though I was really starving. I hate these lower cal days.

http://i1088.photobucket.com/albums/i340/contestprep/diet0119.png

Training

Nothing overly exciting. Did Calves and Core. Followed pretty much the exact same workout as last week.

Had some fun with HIIT though. Made my own "sled", aka those crappy aerobic bands placed through 4 plates. Basically I just pulled that for one lap around the gym and then supersetted with 1 minute on the spin bike. Was kind of fun really. Kept just thinking of an ox pulling a plow haha.

Alright time for some food.

phibit

01-20-2011, 08:39 AM

Made my own "sled", aka those crappy aerobic bands placed through 4 plates. Basically I just pulled that for one lap around the gym and then supersetted with 1 minute on the spin bike. Was kind of fun really. Kept just thinking of an ox pulling a plow haha.

You crazy bastard haha I would have loved to see that. Good luck with your training man, you are already a monster so it can only get better from here. Maybe one day you will be as huge as me!

FB#35

01-20-2011, 10:03 PM

Thursday Jan 20th

So someone decided to get a large all dressed pizza and leave it on the island in our kitchen. Needless to say this lead to me seeing said pizza staring at it, then yelling and crying. Basically i paced my house yelling that I had lost my mind. I then proceeded to eat my tuna and rice crackers.... Just wondering if this is a common side effect of the prep or just my insanity coming through again...

Nutrition

Came in a tad under for the day. Theres a reason for this, but I will admit to it in tomorrow's update.

http://i1088.photobucket.com/albums/i340/contestprep/diet0120.png

Training

Solid day at the gym. Had a bit of pain in the hip flexors near the end but otherwise felt good.

DE Lower

Speed Squats w/Bands (blue) 10x2 @210
Hack Squats 2ppsx14,3ppsx8, 4ppsx5, 4ppsx5, 4ppsx6, 2pps x 16 <---the set with 4 plates was pretty tough!
Lying Singe-leg leg curl 4x12
Pull throughs 3x12
Single-leg leg extension 7x12
light abductor/adductor work

Excited for tomorrows workout. Gonna head over to my buddy's gym and train back together (EvSer).

EvSer

01-21-2011, 05:45 AM

This workout should be sick I wanna not be able to move when I leave the gym tonight haha. Well take some progress pics also with some good lighting!

FB#35

01-22-2011, 09:09 AM

Friday Jan 21st

Got a bit late last night so didn't have time to update. Had a great day yesterday training, but nutrition wise maybe not the best...

So me and EvSer went to his gym and trained back with some great intensity, really pushed each other to the limit. Doing lots of forced reps on every set to go past failure. Doing double drop sets and what not. It was a great workout. Hoping at some point in my prep to go train at that gym permanently.

Unfortunately after all that hard training we went to an all AYCE sushi place. I tried to do my best to stick to sashimi and some nigiri. Unfortunately, i ended up having a lot of rolls as well. I did avoid having any fried stuff, but in general just ate way too much. Fell off the wagon there, but all i can do is put it behind me and focus on the future. As of today I am exactly 20 weeks out.

Nutrition

Here was my nutrition up to that point last night.
http://i1088.photobucket.com/albums/i340/contestprep/diet0121.png

Training

Like I said killer workout. Can't really remember the exact volume because we were pushing it like crazy, but I'll list the exercises.

Back
Pullovers on pulley w/split rope ~6sets
Reverse-Grip Lat Pulldown ~5 sets with a double drop on the last one
BB Bent Over Row ~6sets
HS Seated Row ~5sets w/drop set (lots of forced reps on these sets)
DB Bent over Reverse Fl ~ 4sets
Sumo Rack Pulls 5sets to build up to 425
Rack Pulls 315x14 <----- Died, wanted 20 but just couldn't do it

Gonna drop my cals a bit for today to try and make up for yesterday's fiasco. I swear that is the last time I step out of line for my diet.

FB#35

01-22-2011, 11:32 PM

Saturday Jan. 22nd

I was hoping to take progress pics every 2 weeks but my official photographer was busy studying for her unit exam. I did snap a quick photo early this afternoon. This was after my bloat had subsided from all that food last night. I was definitely looking full, not to mention the mirror helped me look leaner as well. I think there is some definite improvement though in the conditioning since my previous pics. I'll have full progress pics next week for sure. And I'll make sure I'm at the same place in my house to keep lighting the same.
http://i1088.photobucket.com/albums/i340/contestprep/IMG_1838.jpg

Nutrition

Decided to have a lower cal day since I was filled with carbs from yesterday.

http://i1088.photobucket.com/albums/i340/contestprep/diet0122.png

Training

Felt pretty good training today despite being super sore from yesterdays workout. Added in some cardio to try and help burn some of those extra cals from last night.

Shoulders

Seated BB Press 135,135,155,185,185,205,205
DB Upright Row 35x12,60x8,60x8,60x8
Lateral Raise on Pulley 4x8
Seated DB Lateral Raise 3x10
Face Pulls 4x8

Tricep
Seated DB Overhead Extension 5 sets
Lying Rollbacks 4 sets
Kickback on Pulley 3 sets

Cardio

Walking on an Incline on Treadmill 30mins/330cals

EvSer

01-23-2011, 08:40 PM

hey so me and fb decided we be running a sort of joint log since were doing the same contest. I won't update as frequently as him but I'll contribute from time to time. after fridays back workout together I took sat off. Today was leg day the workout went as follows;
back squat: 145x12,235x12,325x12,375x10,415x5 with a belt
hack squat: 2 platesx 15 slow reps, 3plates for 10 slow reps
leg extension supersetted with ham curls 4 sets of 12
close stance smith squats: 2platesx12 slow reps for 2 sets, 3plates for 8 reps

then I did some extra biceps work since its a weak point
alt bicep curl 12 reps 3 sets
iso bicep machine 12 reps 3 sets with about 4 forced reps using my free hand
preacher curl 10x3
reverse cable curl 12 reps 4 sets

i also did 45 min fasted cardio in the morning and 20 min after my leg workout. my cals for the day were 2990, 69.5g fat 254g carbs and 331g protein

tomorow I'm meeting my coach and getting an official diet and workout plan for the next 20 weeks so well see how that goes

FB#35

01-24-2011, 06:28 AM

Sunday Jan. 23rd

Day off from the gym so nothing exciting over here. Survived my low cal day and am amped up for my high cal day tomorrow.

Nutrition

http://i1088.photobucket.com/albums/i340/contestprep/diet0123.png

Glad you made it brosef. That leg workout looks too easy for ya man. hahaha

FB#35

01-24-2011, 10:32 PM

Monday Jan. 24th

Man, its been brutally cold around here the last 4 days. Makes it very annoying to head to the gym. Just wanna stay home and sleep all day. Either way had a good workout at the gym and wasn't too hungry overall. Managed to tighten my belt by one more notch for a couple of sets of squats! That brings me to the tightest 'setting' for my belt, looks like I'll need a new one soon.

Nutrition

Think I am going to edit this day a bit, maybe drop the fats and increase the carbs to make up for it.

http://i1088.photobucket.com/albums/i340/contestprep/diet0124.png

Training

Felt pretty good at the gym. Was unhappy that I missed that set at 4 plates. I think with a spot I may have been able to get it. With the extra weight from the bands it was about 500+ at the top. I wasn't used to unracking and walking out with this weight so my traps/upper back were supper sore. And by the time I got to GHRs my lower back was completely destroyed.

ME lower
Hi-box Squats w/Bands (blue+red) 135x5,185x5,225xx3,275x3,315,340,365,385,405(miss) , 225(no bands)x18
Deficit SLDL (~6in.) 135x5,225x5,315x3,315x3,315x3 <---- surprisingly this was super tough
GHR 3x8
Marlins w/Bands (orange)3x12

EvSer

01-25-2011, 08:36 PM

Hey man updating two workouts yesterday and today. Finally met with my trainer monday. my macros for the day were 70g fat, 165g carbs-39g fiber, and 325g protein. The workout he got me on is nuts. super sore and its really targeting my weak points. yesterday was chest and bi, barbells have been totally left out and only dumbells are used for presses. today was shoulders/tri/abs but i didnt have enough time to finish so i did shoulders and il go back tomorow to do tri and abs. good news is that I only have to do cardio 5x30 min per week. I was expecting worse haha.

and fb starting to see some abs on the front bi shot, nice work man. too bad you don't have a cheat meal once a week i need a new eating partner.

FB#35

01-25-2011, 10:08 PM

Tuesday Jan. 25th

Rough day today. Not sure if it was the lack of sleep, or the sudden realization that I have a ton of work due in the next week, but energy levels were down today. Strength seemed low at the gym and on top of that my left shoulder/tricep/elbow was really bothering me.

Nutrition

Solid day as far as nutrition goes, was really craving some more food though.

http://i1088.photobucket.com/albums/i340/contestprep/diet0125.png

Training

Didn't start off too good thats for sure. As the workout continued I started to feel better but overall not a great workout. Skipped bis so I have to add them in tomorrow.

CHEST

Incline BB 135x12,185x12,225x9,225x7,185x7
Incline DB 100x7,100x6,100x6
Flat DB 120x3,100x8,100x7
Flat DB Fly 4x12
Incline DB Fly 4x12
Dips 2x failure
Standing Flys on Pulley (Paused at max contraction) 3xfailure

Hey man updating two workouts yesterday and today. Finally met with my trainer monday. my macros for the day were 70g fat, 165g carbs-39g fiber, and 325g protein. The workout he got me on is nuts. super sore and its really targeting my weak points. yesterday was chest and bi, barbells have been totally left out and only dumbells are used for presses. today was shoulders/tri/abs but i didnt have enough time to finish so i did shoulders and il go back tomorow to do tri and abs. good news is that I only have to do cardio 5x30 min per week. I was expecting worse haha.

and fb starting to see some abs on the front bi shot, nice work man. too bad you don't have a cheat meal once a week i need a new eating partner.

Yo man are you carb cycling or keeping it constant. I can't live on that few carbs man. Either way, as long as you don't abuse your cheat meals you'll come in shredded. How long is he letting you keep those in your diet?

jaydillera

01-25-2011, 10:21 PM

Do you get dizzy spells from not enough carbs?

EvSer

01-26-2011, 07:52 AM

he didn't tell me how long I could keep cheat meals, I'm sure it depends what I look like. I meet him in two weeks then hes gonna check my progress and assess my diet. The diet is always constant so the cheat meal sat is there to keep me sane.

FB#35

01-27-2011, 09:56 AM

Wednesday Jan 26h

So I was up until 330 working on a presentation. Sucks man. Really not in the mood to hit up the gym now.

Nutrition

By 330 I was dying of hunger.

http://i1088.photobucket.com/albums/i340/contestprep/diet0126.png

....not sure what happened to this image... anyway macros are there so thats whats important

Training

Hit some biceps, calves, and core. Skipped the cardio to go work on aforementioned presentation.

Do you get dizzy spells from not enough carbs?

Nah man, I do get super lethargic though. And I usually walk around the house crying

FB#35

01-27-2011, 09:43 PM

Thursday Jan 27th

Lack of sleep + school = dead. Glad the weekend is here, get to catch up on sleep.

Nutrition

Good day overall despite the fatigue. Really wanted to just eat everything in sight and sleep but fought off the urge well!

http://i1088.photobucket.com/albums/i340/contestprep/diet0127.png

Training

Walked up the hill to the gym feeling tired as all hell, not in the mood to workout. Somewhere within those 12 sets of squats I start to feel pumped, excited to get a good workout in... By the time I was done with the hack squats felt like I was going to die again

DE lower
Low-box Squats w/Bands (blue+red) warm up/135x5, 12x2 @ 185
Front Squats 135x10,185x6 (bar was slipping), 185x8, 225x6 (tough!)
Narrow Stance Hack Squats 2pps, 3x16
Single-leg lying leg extension 3x12
Abduction work

EvSer

01-28-2011, 06:01 AM

Lol man I feel you on the fati[gue. Havnt slept much due to a chem lab I had to hand in yesterday night. But nonetheless I'm fkn pumped to hit the gym today and destroy my back. Also weighed in for the first time in months and found out I weigh 222 morning weight lol. got some work to do!

FB#35

01-29-2011, 10:08 AM

Was a good buddy of mine's bday lat night. House party.... I showed up with a gallon (4L) of water and a protein shake hahaha. Oddly enough no one was really that surprised.

Friday Jan. 28th

Got in a good workout and caught up on some sleep. Felt pretty good.

Nutrition

http://i1088.photobucket.com/albums/i340/contestprep/diet0128.png

Training

Pretty good workout. Was able to go pretty heavy and get some good volume. Only complaint was that the usual lat pulldown was out of comission

Back

Pulley Pullovers 80x16,100x10,120x10,140x10,140x10,140x12
Reverse Grip Lat Pulldown (one of those numbers one) 14x12,16x10,17x10,18x8,19x6,20x5 (17x5,14x7)
BB Bent Over Row 135x12,185x10,225x7,225x6,225x6
Pendlay Row 2x 185x8
DB Bent Over Row 3 sets of 100x12
Single Arm Row Machine 2x12
Rack Pulls (at knee cap) 135x5,225x3,315x3,405x2,455x1,6 sets of 495x1

222 morning weight lol.

Yo man thats crazy your going to step onstage at what? 190s at least man. insane....

iliftpesos

01-29-2011, 11:16 AM

what is this program you use to count your macros

FB#35

01-30-2011, 08:45 AM

Saturday Jan. 29th

So I think I finally figured out how to count. I am exactly 20 weeks out as of today! Took some progress pics. They'll be up in a bit. I think I look significantly leaner. Took them with the same lighting/same time of night/same place in my house, tried to keep everything constant to get true progress.

Nutrition

Bit off today. Was low on some foods seeing as sunday is usually grocery day here...

http://i1088.photobucket.com/albums/i340/contestprep/diet0129.png

Training
Shoulders

Seated BB Press 135,135,155,185,185,205,205
Seated DB Front Raises
Standing DB Lat Raise
Lateral Raise on Pulley 4x8 (static hold on last set for 5 sec at 3 locations)

Tricep
Seated DB Overhead Extension 5 sets
Lying Rollbacks 4 sets
Kickback on Pulley 3 sets

what is this program you use to count your macros

I'm using fitday.com with most of my own entries (i.e. not their database)

FB#35

01-30-2011, 11:08 AM

So here I am at officially 20 weeks out from the show

Front Relaxed
http://i1088.photobucket.com/albums/i340/contestprep/frntrelaxed.jpg

MM Crab
http://i1088.photobucket.com/albums/i340/contestprep/MMcrab.jpg

Not sure which is better. Probably not lean enough to tell

MM Hands Clasped
http://i1088.photobucket.com/albums/i340/contestprep/MMhandsclasped.jpg

Side Chest
http://i1088.photobucket.com/albums/i340/contestprep/sidechest.jpg

Side Tri
http://i1088.photobucket.com/albums/i340/contestprep/sidetri.jpg

Back Relaxed
http://i1088.photobucket.com/albums/i340/contestprep/backrelaxed.jpg

Back Double Bi
http://i1088.photobucket.com/albums/i340/contestprep/Backdoulbebi.jpg

Legs
http://i1088.photobucket.com/albums/i340/contestprep/legs.png

Any critiques about posing form or weak points is welcomed

FB#35

01-30-2011, 09:39 PM

Sunday Jan 29th

Pretty boring day here. Been cooped up in my room studying for an exam. I got obsessed today making "pizzas". Using a tortilla instead of dough and just loading each up with a full chicken breast. Made a first one with spinach, "FF" cheese, chicken, and some prosciutto.

Heres a pic of the one I just ate:

http://i1088.photobucket.com/albums/i340/contestprep/IMG_0310.jpg

1 Tomato, a bunch of garlic, touch of salt/oregano chili pepper, paprika-ed chicken, FF cheese, 10ml olive oil

= 17F/35C/70P

Nutrition

Managed to fit those delicious pizzas into my macros... awesome!

http://i1088.photobucket.com/albums/i340/contestprep/diet0130.png

ErickStevens

01-31-2011, 03:52 AM

Mirin them shoulders/arms. You're going to look sick in 20 weeks!

bwelch1985

01-31-2011, 07:55 AM

you've got some incredible mass dude. those arms are just WTF huge!

it's going to be very interesting to see what you can do w/ these 20 weeks. if you play your cards right and avoid any hiccups, i think you can come in pretty damn sharp.

FB#35

01-31-2011, 11:15 PM

Monday Jan 31st

Only two more days of low sleep. Had a super busy week for school so I had to sacrifice some precious sleep. Can't wait for Wednesday night hahaha.... Just realized how depressing this super bowl is going to be. Don't think my will power is strong enough to go out and not have some chili or nachos. Probably gonna have to stay home :(

Besides that I decided I am going to add an extra cardio session per week. So I'll have HIIT on Wednesday, and I'm going to add a 350cal LISS/MISS post workout on saturdays.

Nutrition

Gotta love those high carb days...

http://i1088.photobucket.com/albums/i340/contestprep/diet0131.png

Training

Pretty good workout today. Did the same ME exercise I did 4 weeks ago. Went up 20lbs. I also had a new belt and tried some knee sleeves for the first time. Not sure if that helped or not, but damn, i could barely feel my toes with those knee sleeves. Also got 315x8 on squats after maxing out, I was really happy with that. Followed that with a drop set at 225 = pure death. Literally was lying in the rack for like 5 minutes.

ME Lower

Box Squats(@Parallel) 135x5,185x3,225x3,275x3,315x3,365x3,390x1,405x1,41 5x1
Squats 315x8 (225x18)
Sumo DL 135,225,315,6x 405x1
GHR 4x8
Single Leg Lying Leg Curls 4 sets pyramid up

Mirin them shoulders/arms. You're going to look sick in 20 weeks!

you've got some incredible mass dude. those arms are just WTF huge!

it's going to be very interesting to see what you can do w/ these 20 weeks. if you play your cards right and avoid any hiccups, i think you can come in pretty damn sharp.

Thanks for the comments guys! Got lucky with the arm genetics... if anything I think they over power the rest of my physique.... but I'm not gonna complain. Now to get shredded!

FB#35

02-02-2011, 05:14 PM

Hmmm.... was up till 530 last night/this morning finish off some code for an assignment but I trained chest yesterday and did a good job of hitting my macros.

Decided to skip arm training this week cause I was having some tendon pains at the origin of the bicep and where the tricp inserts into the elbow.

Will update later for todays transpirings...

EvSer

02-02-2011, 06:35 PM

whudup bro. pics looking pretty good man definite improvement. I feel like my progress has been stalling a bit this week but my diets still on point so maybe im just paranoid. That pizza looked bad ass too btw lucky bastard haha. anywayi have one meal left today its gonna be a can of tuna with half a cup sweet potatoe: 311g protein, 79g fat, 129g carbs for a total of 2520 calories.

also heres this mornings workout ill attempt to remember some weights used it was a crazy workout shoulders were dead.
-lying side lateral 12,10,8
-db shoulder press 85x12,12, 100x10,12, 110x8>pr I think
-front raise 3x12
-side lat sitting fst-7
-rear delt raise 4x12
-cgbp 4x8-10
-1 arm cable extension 4x6-10
-rope pulldown fst7
followed this up with 30 min on an elliptical. was completely burnt out after this

FB#35

02-02-2011, 09:49 PM

Wednesday Feb. 2nd

Working on 3 hours sleep here. Not sure how I managed to survive at the gym. Switched HIIT with just some steady state on the elliptical. And, just like the rest of the north east, we go hit pretty hard with some snow today. Was dying shoveling all that snow, but, hey, extra calories burnt right?

Nutrition

Solid day eating. Breakfast was messed up cause I had to catch the bus but I reorganized my meals and managed to be on point.

http://i1088.photobucket.com/albums/i340/contestprep/diet0202.png

Training

Did 22 sets of Core work. Then 350 cals on the elliptical.

...

Sup brosef. Those tortilla pizzas are money man. Love them. I had two more monday night. Glad I still live at home, get to exploit the Costco groceries.

How you liking the diet? You able to get through the week pretty good? Meet up with your coach again?

FB#35

02-03-2011, 10:43 PM

Thursday Feb, 3rd

What a difference some sleep makes. Going from 3 hrs to 7 hrs of sleep feels amazing. And in an early evening nap and I'm feeling really good. Training went really well today, even though it was a Dynamic day, I was feeling good so I worked up to a heavy triple.

Nutrition

Came in a tad over on the protein. Since I was so busy the past few days I didn't have time on the weekend for my usual food prep so I have been forced to wing it a bit. Basically just tailoring my meals as the day progresses to hit my macros.

http://i1088.photobucket.com/albums/i340/contestprep/diet0203.png

Training

Felt awesome, worked up to a heavy double after 10 sets of speed squats. Was pretty brutal. Then finished off with front squats. Tough day, but felt great. Got back tomorrow which should be just as brutal.

DE Lower

Low Box Squats w/Bands (Green #4 band for anyone who uses bands) 10x195x2, 225x2,245x2,265x2,295x2,315x2,325x2
Narrow Stance Hack Squats 2pps 4x20
Narrow Stance ATG Front Squats 3x135x16

Hmmm.... doesn't look that tough on paper but I tell you it was brutal!

EvSer

02-04-2011, 05:56 AM

Good job with the diet man looks like you havnt had one hiccup so far. I'm feeling pretty good lately too seeing the most definition I've had in my life haha (was a fat kid). saw my coach at the gym and he said I look like im progressing well so thats good, official meeting with him is monday. diet and training may change.

sooo i just weighed myself....225 after breakfast?? not too happy about that but wtv the mirror is the best judge so il take it. cant wait to train back tonight gonna be intense. saw an old buddy at the gym who won the juniors last year, he told me theres another big kid who I'll be up against. That motivated me like crazy I wanna win this thing!

will post some progress pics after the weekend when i borrow my parents bberry cable. also, anyone see pics of cody lewis jesus crazy for a teen hope nobody like that shows up haha

FB#35

02-05-2011, 08:59 AM

Friday Feb 4th

Got to the gym super late goes I had some experiments take longer in the lab and then a meeting went on longer than usual. Got there at 5, which is the absolute worse time to train at a university gym. So many clowns just training biceps or chest. Anyway I used that extra aggression and got one of my best back workouts ever! So it was worth it

Nutrition

Following that beast workout I decided to treat myself to two oreos and a tortilla pizza. I owe this treat to the "if it fits your macros" crew!

http://i1088.photobucket.com/albums/i340/contestprep/diet0204.png

Training

Quads were super sore from the previous leg day but that didnt stop me from lifting like a crazy person. Did some T-bar row for the first time in years. Felt pretty good actually. The rack was taken when I wanted to do Rack pulls so i just elevated the weights off the floor by about 6 inches to make it about the same.

Finished it off with going to failure at 315 I really have no idea how many I did, my set lasted about 2 minutes and I just pushed it till I collapsed. It was awesome

BACK

Pullovers w/Split Rope 60x10,80x10,100x10,120x10,140x10,150x10,150x10
Lat Pulldown (overhand grip) 150x12,180x10,195x8,210x8,210x7,225x5 (180x5,150x7)
BB Bent Over Row 95x12, 185x10, 225x6, 225x7, 225x6
T-Bar Row 70x12, 90x12, 135x12, 135x12, 180x12
Seated Single Arm Row 3x12
DL/Rack Pulls (6 inches off the ground) 135x3, 225x3, 315x3, 405x1, 405x1, 5x 425x1, 315x ??/12 ++/failure

Good job with the diet man looks like you havnt had one hiccup so far. I'm feeling pretty good lately too seeing the most definition I've had in my life haha (was a fat kid). saw my coach at the gym and he said I look like im progressing well so thats good, official meeting with him is monday. diet and training may change.

sooo i just weighed myself....225 after breakfast?? not too happy about that but wtv the mirror is the best judge so il take it. cant wait to train back tonight gonna be intense. saw an old buddy at the gym who won the juniors last year, he told me theres another big kid who I'll be up against. That motivated me like crazy I wanna win this thing!

will post some progress pics after the weekend when i borrow my parents bberry cable. also, anyone see pics of cody lewis jesus crazy for a teen hope nobody like that shows up haha

You crazy guy, at this rate you're going to be 250 on stage hahaha. BTW did you see those pics/vid of your homeboy Evan Centopani looking like a beast? Hope he does well this year.

Can't wait for you to get those progress pics up so you can make me look like a skinny little boy who's never lifted. We should try to hit some poses side by side one week man would be fun. Do we have the same spring break/reading week?

ErickStevens

02-05-2011, 09:14 AM

IIFYM Crew representing!

FB#35

02-05-2011, 09:25 AM

IIFYM Crew representing!

If it wasn't for you guys I'd be eating chicken/fish/ broccoli everyday.

While I still like keeping it clean for concerns I would fall off the wagon so to speak. I don't feel bad about those two oreos since I hit my macros perfect for the day! And it appeases my mental sanity!

FB#35

02-06-2011, 09:19 AM

Saturday Feb 5th

Nutrition

Came in over on the carbs so I reduced the fat a bit to try and compensate. I always wake up super late on weekends so I end up staying up late just to get all my cals. Thus repeating the cycle.

http://i1088.photobucket.com/albums/i340/contestprep/diet0205-1.png

Training

Had a good intense shoulder workout. Only took about 50 minutes but I managed to get everything done. Once again my rear delts were destroyed from back day, so I think I'll just do them on back day from now on.

Shoulders

Seadted DB Press 40x warm up,60x12,75x12, 85x12, 90x10 (this was probably a PR...), 90x8
Kettle Bell Front Raise Super set w/ Pulley front raise (Hammer Grip) 3 x10
DB Lateral Raise 5 sets up to 35lbs
Pulley Lateral Raise 4x8
DB Lateral Raise "Run the rack" 30--> 10

CARDIO

Hit up the elliptical to burn 350cals. Remembered how much easier it is to do cardio while listening to Bodom haha its the only way!

EvSer

02-06-2011, 11:13 AM

I have from the 18th to the 28th of feb off and you? I think its a good idea to take some pics together would be cool to compare. And evan is beast hes gonna kill it

FB#35

02-06-2011, 11:53 PM

Sunday Feb 6th

Nothing overly exciting here. Prepped my food for the week, watched the super bowl. Scale at home has been dead for two weeks now. Going to need to go get a new one. Going to stick to the same macros for about 2 more weeks. See how my weight changes and then decide to maybe bring them down a bit.

Nutrition

Went to a buddy's to watch the game. Brought some chicken breast, rice crackers, a shake and a cookie with me. Nevertheless it was quite painful to watch everyone eat vast quantities of delicious food. So sad.

http://i1088.photobucket.com/albums/i340/contestprep/diet0206.png

I have from the 18th to the 28th of feb off and you? I think its a good idea to take some pics together would be cool to compare. And evan is beast hes gonna kill it

Nice, yeah I'm off at the same time. We'll have to schedule a workout together and I'll bring my camera to take some photos.

EvSer

02-07-2011, 08:20 PM

ok good man. just updating a leg workout i had today very good workout feel like im getting some good progress strength is great as well

leg ext 2x20, 3x8-10
squat 225x15,15, 315x10, 365x10, 405x8
walking lunges 3x20
leg press fst-7
lying curl 2x15, 3x6-8
straight leg deads 4x12-15
standing calves 4x12-15
seated calf raise fst-7

30 min cardio

met with my trainer today, said i made a lot of improvements so keep diet and training the same for the next two weeks. it was a good confidence boost. anyway the show was postponed to july 2nd from june 18th so this gives me and fb 2 more weeks of prep which is always welcome

FB#35

02-07-2011, 11:02 PM

Saturday Feb 7th

So we got the good/bad news today that the show is actually 2 weeks later (20 wks out as of this saturday). Good that we got more time to get shredded, bad cause its two more weeks of dieting! It seems like my progress pics will be 20wks out again haha

Felt pretty good in the gym today. Got some decent numbers on the squat which made me happy, and also went down another notch on my belt! I actually got a new belt last week cause the old one was too big.

Nutrition

Solid day. Its weird but I feel so much hungrier on my high cal days compared to the low cal days. I take it as a good sign that the metabolism is kicking into high gear.
http://i1088.photobucket.com/albums/i340/contestprep/diet0207.png

Training

Good session. High weight with some good intensity. Probably gonna deload some time in the next few weeks as I have been pushing it pretty hard in the workout and school/work fronts. I was happy with the 380 + bands, last time I did these I hit 335 with a lighter band on top of that

ME Lower

Squats w/Bands (Green #4) 135x5,185x5,225x3, 275x3, 315x3, 335x1 ,355x1, 370x1, 380x1, 225x16
Sumo DLs worked up to 6 sets of 405x2
Good Mornings 3x8 @ 135
Single Leg Lying Leg Extension 3x12
Pull Throughs 3x12

..

yo man you getting get those sexy pictures of yourself up man. I wanna see some over sized delts hahaha

EvSer

02-08-2011, 09:42 AM

i forgot the bberry cable at my parents house once again. Ill be seeing them this saturday so i may be able to pick it up then

FB#35

02-09-2011, 06:46 PM

Tuesday Feb 8th

Was busy yesterday so I'll just post this now.

Nutrition

http://i1088.photobucket.com/albums/i340/contestprep/diet0208.png

Training

Skipped bicep again. Need to organize my time a bit better to get this in, otherwise I find its too close to back training.

Chest

DB Incline Press 40x warmup, 60xwarmup, 85x12, 105x10, 105x8, 105x8
BB Bench (bottom half only) 4 sets 225xfailure
Medium close grip Decline BB 4sets 185x failure
DB Incline Flys @ 45 and 30 degrees 2x12 @ 45
DB Flys 2 x12 @ 45
Cable Crossover (from top and bottom) 2 sets
Cable Flys (Standing) 2 sets

EvSer

02-09-2011, 09:21 PM

FB#35

02-09-2011, 10:26 PM

Wednesday Feb 9th

So-so day. Been busy with meetings and TAing lately so I had to keep this workout compact. I also plan to go buy a scale in the next few days and start tracking my weight seriously from here on out.

Nutrition

I actually thought it was Thursday for most of the day and so I ended up overshooting my fats. Got about 8g more than I should have but everything else was in their proper range.

http://i1088.photobucket.com/albums/i340/contestprep/diet0209.png

Training

Did some bicep, abs, calves and some HIIT.

BIs

2 sets of each of the following

DB seated Curl
DB Alternate Curl
Close Grip EZ-Bar Curl
DB Hammer Grip
DB Preacher
BB Reverse Grip

Did about 12 sets of core supersetted with calves

HIIT

Superset "sled pulls" with 1 min of spinning. Did the same thing as last time basically. Did 7 intervals, took about 25 minutes with avg. heart rate at about 140-160 during spinning portion.

FB#35

02-09-2011, 10:29 PM

nice chest workout bra some serious volume. I think im gonna try "touch up training" for my chest. if you havn't heard about it u take a lagging bodypart and do one exercise 4 sets of 10 after all other workouts. nothing crazy but just to get a little pump. I'll test it out and report back haha. let me know when you wanna meet up to take some comparison pics!

sounds interesting... i think it might be over doing it... you might be able to get away with it though. would you wanna train on saturday? I can bring the camera we can take some workout shots and comparison photos as well? send me a text or something to let me know

* shouldve quoted this in previous post i guess....

FB#35

02-10-2011, 10:08 PM

Thursday Feb 10th

I feel like I'm making some good progress leaning out. Visually I definitely notice changes in the upper body but its hard to see these changes in the lower half. Also, I find the visual effect much more pronounced during a workout/when pumped up. Coming up on 20 weeks out (again....)

Nutrition

Good solid day eating. Nothing overly exciting, but I did make a spicy spinach/mushroom tortilla pizza. It was just ok.

http://i1088.photobucket.com/albums/i340/contestprep/diet0210.png

Training

First time trying out front squats with bands. Not too bad overall, but it was really hard to control while unracking haha. went flying back on the first set. Overall pretty good workout except i forgot my gym shirt so I trained in my hoodie. No idea how Kai does it, I felt like I was going to die from heat stroke or something.

DE Lower

Low Box Speed Squats w/Bands (Green #4) 12x2 @ 205
Front Squats w/Bands (Green #4) 135x8, 135x8, 155x8, 155x8
Hack Squats Narrow Stance: 2pps 3x18
Singe-leg Leg-Exension 7x12 (no rest)

Supposed to train with my homeboy EvSer on saturday. So we should get some pics up for you guys as I know you love seeing them ;)

FB#35

02-11-2011, 11:26 PM

Friday Feb 11th

So I went to my gf's house and we were making some pizza. Started off not bad, I was able to organize my day and fit in a thin crust pizza with only going over my macros by a bit.

But then there was a whole bunch of extra dough. So I made her some pizzas and a calzone. By midnight the aroma was too overwhelming and I ended up having a piece of that calzone.

I'll include some pics (low res) so you can understand why I couldn't resist.

Chicken Pizza I made for her
http://i1088.photobucket.com/albums/i340/contestprep/IMG_0312.jpg

Calzone
http://i1088.photobucket.com/albums/i340/contestprep/IMG_0313.jpg

Nutrition

Here's where I was before I had some of that calzone....

http://i1088.photobucket.com/albums/i340/contestprep/diet0211.png

Training

Tried out some OHP for the first time in a very long time. Forgot how tough they were.

Shoulders

Standing BB OHP 135x10, 135x10, 155x8, 155x8
BB Front Raise on Incline Bench 4x8
BB Upright Row 50,70,90,110x8
DB Side Lateral 4x8
Seated DB Side Lateral 3x12

Tricep
DB Overhead Extension 4sets
Reverse Grip Pulley 3 sets
DB Rollbacks 4 sets
Pulley Kickbacks 3 sets

ErickStevens

02-12-2011, 04:19 AM

I hate to be that guy but... You could have resisted brah.

EvSer

02-12-2011, 06:14 AM

yoooo that pizza looked sick bra. I had to have my cheat meal yesterday instead of tonight im so pissed it was my grandfathers bday (88) so I was more or less forced to eat. at least i loaded up on carbs for todays workout im excited man last time was a great workout. Im glad youll be doin my workout tonight you can let me know how you feel about it. also we def have to take some pics itl be good to compare, I'm actually not too thrilled about my progress this week I feel like it could have been better. Maybe time to change up the diet. anyway text me when your on your way later man peace

FB#35

02-12-2011, 10:04 AM

I hate to be that guy but... You could have resisted brah.

I know man. Could have and should have. I'm going to swap yesterday with Monday and count it as my refeed. No point in going up on the carbs Monday again. Hopefully that kind of even things out over this 2 week period.

FB#35

02-12-2011, 08:16 PM

So me and Ev hit up the gym like champions and took some pics (in the changing room thats not weird is it). I'll get a full update on the workout after but lets just say it ended with DLs 7x12 I go/You go style. It was PURE HELL even at 225.

OK a bunch of pics coming up, lighting wasn't too great, and I am pulling some weird faces. Needless to say we both have a lot of work to do in the next 20 weeks. Its time to get SERIOUS

Ev Front relaxed and dwarfing me

http://i1088.photobucket.com/albums/i340/contestprep/evfrntrelax.jpg

Ev side chest

http://i1088.photobucket.com/albums/i340/contestprep/evsidechest.jpg

Ev MM

http://i1088.photobucket.com/albums/i340/contestprep/evMM2.jpg

http://i1088.photobucket.com/albums/i340/contestprep/evMM.jpg

Ev FLS

http://i1088.photobucket.com/albums/i340/contestprep/evfrntlatspread.jpg

Ev Back Relaxed

http://i1088.photobucket.com/albums/i340/contestprep/evbackrelaxed.jpg

Ev RLS

http://i1088.photobucket.com/albums/i340/contestprep/evRLS.jpg

Ev BDB

http://i1088.photobucket.com/albums/i340/contestprep/evBDB.jpg

FB#35

02-12-2011, 08:17 PM

My photos

Front Relaxed

http://i1088.photobucket.com/albums/i340/contestprep/adamfrntrelaxed.jpg

MM

http://i1088.photobucket.com/albums/i340/contestprep/adamMM.png

Front Double Bi

http://i1088.photobucket.com/albums/i340/contestprep/adamfrntdouble.png

Side Chest

http://i1088.photobucket.com/albums/i340/contestprep/adamsidechest.png

Side Tri

http://i1088.photobucket.com/albums/i340/contestprep/adamsidetri.jpg

Back Relaxed

http://i1088.photobucket.com/albums/i340/contestprep/adambackrelaxed.jpg

RLS

http://i1088.photobucket.com/albums/i340/contestprep/adamRDB.jpg

BDB

http://i1088.photobucket.com/albums/i340/contestprep/adamBDB.jpg

FB#35

02-13-2011, 09:25 AM

Saturday Feb 12th

Got side tracked last night after posting those photos. so here is the workout we did.

Nutrition

http://i1088.photobucket.com/albums/i340/contestprep/diet0212.png

Training

Here's the killer workout (I hoped i remembered it all). Finishing off with 7x12 of DLs was the worst experience of my life. Especially 'cause it was you go/I go

BACK

BW Pull-ups 3 x ~10
V-Grip Lat Pulldown 2x12 @ 165 , 2x8 @195
DB Row 80x12, 2x10 @100, 120x6
Wide Grip Lat Pulldown 2x12 @165, 2x8 @ 180
BB Row 135x12, 225x6, 225x7, 225x6
DLs off 4 inch platform 7 x 12 @ 225

Reverse Fly machine 4 sets

350 cals MISS (incline walking)

EvSer

02-13-2011, 02:47 PM

ahh man do we ever need improvement. You look pretty good from the back imo especially back bi. for our progress in 2 weeks i wanna see some serious conditioning improvement. and man my back is fkd up today holy hell i dont feel like workin out. but i got chest bi to do so il have to suck it up. diets on 100% today I really want to see some abs in our next pics!

FB#35

02-13-2011, 10:20 PM

Sunday Feb 13th

Day off from the gym. And boy did I ever need it. Yesterday's workout was absolutely hell. Back is completely non-functional. Lower back is non-existent. I have ME lower tomorrow, not sure how that one is going to workout.

Was gonna go pick up a scale finally but then my dad said he had one in the shop, so apparently he'll bring it by tomorrow.

Nutrition

I still haven't gotten used to these low cal days. It scares me to think that this will be my average in like 10 weeks. Oh boy....

http://i1088.photobucket.com/albums/i340/contestprep/diet0213.png

ahh man do we ever need improvement. You look pretty good from the back imo especially back bi. for our progress in 2 weeks i wanna see some serious conditioning improvement. and man my back is fkd up today holy hell i dont feel like workin out. but i got chest bi to do so il have to suck it up. diets on 100% today I really want to see some abs in our next pics!

I think you look a lot better next to someone then by yourself just because of how big you actually are. But either way we have a long way hahaha. Those DLs were hell man.

FB#35

02-14-2011, 10:03 PM

Monday Feb 14th

Went to the gym super destroyed. Back was still shot and was feeling soreness in the glute/ham region. At one point debated taking a day off, but I think I am going to deload next week so decided against it... and I'm glad I did. Hit a 415 low box squat (~3ish inches below parallel) which made me really happy. Its not a crazy number or anything but for me it was a good lift. Plus just a couple of weeks ago I got 415 on a parallel box. Traps, back muscles were dying during the squats!

Nutrition

Solid day eating, was right on track. Made a steak and FF cheese quesadilla PWO.

http://i1088.photobucket.com/albums/i340/contestprep/diet0214.png

Training

Have to say I think all the band training lately has really helped. On the sets of 405/415 I was slow coming out of the hole and felt I would get stuck like usual, but I was able to work through and come up. Low back did give out on the last set though but I really was still sore/tired from saturdays back workout. I think if I was fresh I may have been able to hit 425, but no complaints!

Went on to destroy hamstrings after. Also tried some glute bridges that everyone here seems to do. Only did 2 sets with a plate. Didn't really have a good setup and was tired.

I also start and end all my ME lower days with some foam rolling (and try to do it >2 other times a week), I find its made a big difference in overall comfort, especially rolling at the beginning.

ME Lower

Low Box Squat 135x5, 185x5, 225x3, 265x3, 315x3, 360x1, 385x1, 395x1, 405x1, 415x1
Good Mornings 135x5, 155x5, 175x5
GHR 4x 12
Single-leg Lying Leg Extension 4x12

bwelch1985

02-15-2011, 04:43 AM

drebux

02-15-2011, 05:17 AM

will be following along on your journey man, you have a great base to work with. just stay stricter on that diet now that you are getting closer to your show.

FB#35

02-15-2011, 06:52 AM

you've got some crazy thickness (particularly biceps and quads) and a very good overall shape to you. keep grinding away at the diet and cardio and you will come out w/ a VERY impressive physique.

as far as the cheating goes, it's going to get MUCH worse brother. you need to lock it up right now. trust me. at this stage in the game the hunger is purely psychological. in a few months when you're <8% it's going to be physiological and psychological and resisting food will require monumental effort. at the end of the day, food will ALWAYS be there...so dedicate yourself to the process of prep for the short time that you're doing it, and take pride in denying yourself the things you crave...b/c once it's over, you'll miss it!

Definitely getting super serious now that its < 20 weeks out. No more joking around. But its tough to switch mentality from eating anything (in any amount) to follow a strict diet 24/7. But I chose to do this for a reason and that is to push myself to my limits.

Thanks for the comments man, following along in your log as well, I've got some catching up to do!

will be following along on your journey man, you have a great base to work with. just stay stricter on that diet now that you are getting closer to your show.

Thanks for stopping by man. Definitely no more fooling around with the diet. Going to stick to the gameplan 100% from here on out.

FB#35

02-15-2011, 07:41 PM

Tuesday Feb 15th

Man Tuesday's are always a tough day. Gotta get up early for a meeting in the morning, the cals are pretty low and the training is pretty intense.

Finally got a functional scale so I will be tracking the weight compulsively now. I will weigh in on T, W, F and Sun.

Nutrition

Only another 138 days of eating on point like this.... no problem.

http://i1088.photobucket.com/albums/i340/contestprep/diet0215.png

Training

Man was so close to finally getting that elusive 315 on incline. But i got stuck halfway and it just wouldn't move. Held it there for about 10 seconds before it started to go down so I needed a spot. Rest of the workout was compact and intense.

CHEST

Incline BB 135x5,155x5,185x3,225x3, 255x1, 275x1,295x1, 315xmiss
Flat DB 100x10,100x8,100x8
Decline BB (Variable angle) 3 sets: 225x8
Decline DB Flys 3x40x12
Incline DB Flys 2x40x10
Flat Flys 2x40x12
Pec-Deck thing 2 sets

Bis

Standing DB Curls 2x12
DB Hammer Curls 2x12
DB Preacher Curl 2x12

Misc/Rant

Not really a popular subject around here but I'll express my thoughts on "stuff".
For those of you who might be interested (I'm pretty sure we can talk about it here)...

For the first 37 days of my prep I ran Dzine (ph) at 30mg/d. It came to an end this saturday (booo). Not many sides and good results: -1lb and -3 inches on the waist while eating at -500cals. Thought it was a great cycle and would recommend it to anyone interested.

With that being said this rant was sparked by talking with one of my buddies who trains at the "main" gym for BBers in the area...What I really hate is hearing (from reliable sources) about so many guys who are "on" stuff year round and will still do natural shows.
Whether its cause they know that it won't be tested or that the supplements they use are untraceable. It just really bothers me (and I'm not natty).

Now, I've done two ph cycles, so I refuse to do any show with the words "Natural" in it (made finding a show tough!). I really don't see why I would lie to try and win an amateur show? Sure I could do a non-tested show like many others, but really what would I get?
Will I get blown away by some guys in my show who've used more? Possibly. But does it really matter? I liken this to an article I read in Quelly's (Eric?) log. It shouldn't be about winning. What pride is there in winning a Natty amateur show just because they didn't test? Just do the best you can and try and better yourself.

Most people with some common sense don't really care whether you use or not, they just care if you lie about use.

With that said, my hat is off to all the Natty bodybuilders here who probably have to go through these thoughts all the time at a show. Props to you guys for being above all that BS. And if I offended anyone, or people think I'm a cheater so be it. Good luck to everyone with their own personal goals.

/rant

dead tired need sleep

EvSer

02-16-2011, 02:31 PM

haha nice man I completely agree with you. People who are on and compete natty are just scared to lose to bigger guys. Why lie to beat people who are at a disadvantage. Would you pretend your handicap to win in the special olympics? In bodybuilding your never the best unless your mr olympia, theres no point lying to win a fkn regional natty show. Anyway bra thats why were doing the same show :p

FB#35

02-16-2011, 08:04 PM

Wednesday Feb 16th

So glad the end of the week is coming up. Carbs go back up! Even though I am far from the "hard" part of dieting, I have to say I am glad I have no finals, my concentration seems really off when I'm hungry. So easily distracted by heading over and look at some pics in the MEN thread ;)

Morning Weight 181.6

Surprised to see this number considering I stepped on the scale in the gym at 193 last week! I guess a few meals and clothes make a huge difference. Gym weight was 191 today.

Revised weigh in schedule: M T Th S Sun (I'll get after the high carb day, after my low days , and some inbetweens)

Nutrition

Went over by 5g of Carbs and under Prots by 5....

http://i1088.photobucket.com/albums/i340/contestprep/diet0216.png

Training

Nothing overly exciting here today.

HIIT on Elliptical

5min warmup
15 sessions of 15/45 all out/low intensity
5 min cool down

Core
Machine Crunches 5x 15
Reverse Crunches on Incline Board 3x8
Pulley Crunches (Left, Right, Middle) 3x24
Some additional weird core stuff which I don't know their name...

FB#35

02-17-2011, 08:00 PM

Thursday Feb 17th

Good day overall. Had a good weigh in this morning, carbs were at 250 for the day so thats always nice, had a good training session, and this mini heat wave we're getting in the northeast here is awesome. Gonna be 8 degrees (~45F) tomorrow!

Morning Weight: 180.6!

Bam, we'll call this my official Low at this point

Nutrition

Made a mistake on how many pieces of fish today so went over my protein by 15grams. Decided to lower my fats by 7 to compensate so overall cals were essentially the same.

http://i1088.photobucket.com/albums/i340/contestprep/diet0217.png

Training

Last leg workout before my deload next week so I decided to really blast it heavy after my dynamic work. Worked up to a heavy double on the hi-box. Also did leg press for the first time in for ever. I usually never use it anymore since I'm too lazy to set it up (very sparse amount of plates at out university gym), but someone was already on it so I worked in.

DE lower

Low Box Speed Squats w/ Bands (Green #4) 135,185,225x2x8
Hi Box Squat w/ Green Band 275x2,315x2,335x2, 355x2
Narrow Stance Leg press 6ppsx14, 7ppsx12,6ppsx12, 7ppsx14
Front Squats 3x5 @ 225
Single-leg Leg Extension 4x12

EvSer

02-17-2011, 08:11 PM

FB#35

02-18-2011, 05:51 AM

yo man I wont be able to workout saturday grandmas bday (i know another one) but this time I'll be bringing my meals with me no more cheating. Anyway bra well work out a couple times this week for sure I have absolutely nothing to do.

Just an update of my workout today I had shoulders tris but i did back tri instead because I'll probably skip the gym tomorow since its my gfs last day in town for about 10 days. and shoulders are my strong point so they can skip a workout.

so I did barbell bench just for fun to see where im at since I havn't done it in months, I got 315x6 huge pr so happy. Conclusion is dumbells are the ****

Ya man no prob.

Nice job on the bench. I still don't understand how my brother got 385 though. That kid isn't human.

I wouldn't worry too much about the skipping of shoulders, I mean benching probably hit the front pretty good and you hit the rear delts while training back.

Any weight changes lately? Here's hoping Centopani does well tomorrow!

FB#35

02-19-2011, 08:53 AM

Friday Feb 18th

Pretty good day overall. It was super nice outside so that helps boost the moral in the middle of winter. Got in a solid back workout went nice and heavy to made sure I'm nice and beat up for my deload

Nutrition

Right on point with the diet. Been making burritos lately PWO, been awesome.

http://i1088.photobucket.com/albums/i340/contestprep/diet0218.png

Training

Managed to real heavy with the rack pulls. Probably set a PR for doing them at that height. Was happy with that. Was also able to work really heavy with the pullovers as well.

BACK

Pulley Pullovers 80x12, 100x12,120x12, 140x12, 150x12, 150x12
Lat Pulldown 150x12, 165x8, 180x8, 195x6, 195x6, 195x6 (165x8)
BB Row 135x12,185x10, 185x10, 185x10, 185x10
T-bar Row 90x12, 135x12, 160x8, 185x8, 210x6
Single Arm Row machine 3x10
Pullup BWx6
Rack Pulls (at top of knee cap) 225x5, 315x5, 405x3, 495x2, 545x1, 545x1

Flex Pro about to start, gonna grab some breakfast/Pre workout meal and hope that Evan wins! Got "saturday's" weigh in just now... it won't disappoint!

FB#35

02-19-2011, 09:53 PM

Saturday Feb 19th

Pretty boring day today. Relaxed all morning. Hit up the gym in the afternoon. Got ditched by my ur gf cause she was too tired to leave her house. Played NFL Head Coach 09 all night haha (I actually coach in real life as well).....

Morning Weight: 178.8! New Low!

Another low weigh in. While I am surprised that the weight moved so fast this week, it may have to do with some water weight/glycogen stores being depleted. Should stabilize next week though.

Nutrition

Not sure why I scheduled my fats so high today. Probably because I thought I would like to enjoy Saturdays, but I switched up 10g of Fat with carbs

http://i1088.photobucket.com/albums/i340/contestprep/diet0219.png

Training

So, last workout before my deload next week so I tried to move some decent weights on the presses.

Shoulders

BTN Press 135x12,155x10,185x6,205x4
Seated Press 135x12, 135x12
DB Front Raise 20x10, 25x10, 30x8 ,20x10, 20x10
DB Lateral Raise 20x10,25x10,30x10, 35x8, 20x10
Lateral Raise on Pulley 3x10
DB Reverse Flies on Incline 3x12

Tris

DB Overhead Extension (single arm) 25x10,30x10,35x10,40x10
Pressdown 140x10, 160x10, 180x10, 200x10
Kickbacks on Pulley 3x12

Cardio

MISS on elliptical =350cals

Misc

My boy Evan Centopani won, so I'm happy for him. Not to mention Ben and Fouad representing Canada as well. Gotta say though if Dex and Wolf bring some good conditioning to the Arnold that will be a sick show.

EvSer

02-20-2011, 10:43 AM

Yeahhhh i knew centopani would do it! man his conditioning was just fkn insane. Front db looked a bit odd though can't really say why seems like his lats arent wide enough or something. But man was he shredded his hams were ridiculous.

Let me know when you wanna train man im free pretty much all week. Btw my weights actually down to 224 i guess my bf is finally dropping considerably.

FB#35

02-20-2011, 09:44 PM

Sunday Feb 20th

Not much happening over here. Prepped my chicken/potatoes for the week. Ended up playing a bit of flag football cause my friend was short a player for the first half of his game. Nothing wrong with a little extra exercise.

Morning Weigh: 179.2

Nutrition

Solid day, pretty much spot on. Its been a good week overall.

http://i1088.photobucket.com/albums/i340/contestprep/diet02120.png

EvSer

02-21-2011, 02:14 PM

whats up man. I weighed in at 223 this morning, trainer was happy about my progress so its another two weeks on the same diet. My body finally seems to be dropping some weight lol took long enough.

supposedly I can only have cheat meals for another 4 weeks then its diet at all times. My lifes over bra! ah well i guess il just think about the 10000 cal cheat day im gonna have the day after my comp.

FB#35

02-21-2011, 09:14 PM

Monday Feb 21st

Week off from school should be great. Still got to go into the lab during the week but at least I don't have any classes.

Morning Weight: 178.4! New low

Excited for some more low weigh ins. We'll see how it is tomorrow though after this refeed (and that soy sauce!).

Nutrition

Managed to sneak in some sushi tonight w/ the gf for some Post-W eats. Ended up going over on the proteins, but I think thats cause they gave an overly optimistic estimate on the protein in a roll. Either way, I stayed under for the fats and carbs.

http://i1088.photobucket.com/albums/i340/contestprep/diet02121.png

Training

First day of deload week. Just lowered the weight and volume a bit. Still moved some ok weight.

Squats 135x8, 185x5, 225x5, 275x5, 315x5
DLs 135x5,185x5,225x5,275x5,325x5
Jefferson Squats 225x10 (each "side")
Single-leg Lying Leg Curls 3x15

whats up man. I weighed in at 223 this morning, trainer was happy about my progress so its another two weeks on the same diet. My body finally seems to be dropping some weight lol took long enough.

supposedly I can only have cheat meals for another 4 weeks then its diet at all times. My lifes over bra! ah well i guess il just think about the 10000 cal cheat day im gonna have the day after my comp.

Haha in 4 weeks you get a brutal welcome to the harsh reality, my friend, of no cheat meals!

FB#35

02-22-2011, 08:54 PM

Tuesday Feb 22nd

Deloads aren't very fun. Gym was super dead cause of spring break as well.

Morning Weight: 179.2

Nutrition

Actually slightly under for once. Impressive.

http://i1088.photobucket.com/albums/i340/contestprep/diet0222.png

Training

Nothing overly exciting here. Did one "heavy-ish" set of DB incline to start the day. Got some cardio, abs, and calves for tomorrow.

Chest

DB Incline 60x8, 70x5, 80x5, 90x5, 100x5
DB Incline Flys 20x5, 25x5, 30x5, 35x5, 40x5
DB Flat Flys 30x5, 35x5, 40x5
Standing Pulley Flys 2x16

Bis

DB Alternate Curl 2x16

jpero

02-23-2011, 09:34 AM

Good luck! I'm also preparing for my first competition on May 14th, 2011. I had to start my diet early too because I was so heavy. I started about 26 weeks out and got myself a nutrition coach from day 1 (http://www.teamwilsonnaturalbodybuilding.com/). I work two jobs so I didn't want to stress so much about my diet. Cliff is awesome and with his help I'm down from 210 lbs to 180 lbs since November 1st, 2011!

I still have another 10 lbs or maybe more to get completely shredded. I'm not the biggest guy so I'm going to have to be really lean!

Keep working hard, you're a big guy and as long as you get lean I think you will do very well.

Jason
_________________
Jason Pero
www.jpero.com
www.youtube.com/user/JPeroTV

FB#35

02-24-2011, 03:22 PM

Wednesday Feb 23th

Not much happening here. Was a bit too lazy to update last night though. So glad I've had a break from classes this week. But all its done is force me to work more in the lab, still better than class.

Nutrition
http://i1088.photobucket.com/albums/i340/contestprep/diet0223.png

Training

Wanted to do some HIIT with skipping rope/spinning. Turns out the shorts I took with me were too big and we're falling off as I was skipping. haha. I took it as a good sign!

CARDIO

5min spin bike warmup
12 x 15/45 on stepper

Core
Did about 20 sets of non-weighted core work.

Calves
Seated Calf Raise 3x12
Calf Raise on Leg Press (3 foot stances) 9x12

FB#35

02-25-2011, 12:56 PM

Thursday Feb 24th

Morning Weight: 177.0! New low

Those low days really make a big difference. Happy with this number. Puts me at -2.6lbs over the last week. I'm hoping to average ~-2lb/wk for the next 8 weeks or so. That should put me at 160 at 10 weeks out. I'm hoping to make lightweights which is < 154. I think this plan will allow me to come in at that weight and not have to crash diet at the end.

Nutrition

Slightly over the carbs and prots, so decreased the fats a bit. Overall a good day.

http://i1088.photobucket.com/albums/i340/contestprep/diet0224.png

Training

Another light leg workout

Low Box Speed Squats 135x5. 6x2 @ 185
Single-leg Leg Press 3ppsx20
Single-leg Leg Extension 2x20

Deloading is actually proving to be a decent workout since I am not really taking more than 1 minute break between any sets.

EvSer

02-25-2011, 07:30 PM

hey man just checkin in, im down to 220 as of this morning so thats a ~3 pound loss this week. seems the fat loss is really picking up. I completely agree with getting lean ahead of time so nothing drastic has to be done nearing the comp. I'm hoping to be 10% bf at 12 weeks out so as of tomorow I have 6 weeks. Its time to take some new comparisons bro 18 weeks out tomorow woooo! I'm already excited

Side note I can't believe your gonna go down to under 154 jesus mind=blown lol hurry up and sign up at my gym!

FB#35

02-26-2011, 01:36 PM

Friday Feb 25th

Last workout of the deload week. Kept it short, with minimal breaks and ended up with a decent workout I think. The scale is moving in the right direction but I am getting nervous that I can't see the changes I want fast enough. I just gotta keep at it for the next 18 weeks and be confident that I have enough time.

Nutrition

Went a bit over on the fats for the day so I had to decrease the carbs a bit to compensate.

http://i1088.photobucket.com/albums/i340/contestprep/diet0225.png

Training

Back

Reverse Grip on Pullover Machine 2x20
Lat Pulldown (wide) 2x20 @120
Lat Pulldown V-Grip 2x16 @120
BB Row 2x20 @85
DB Row 2x20 @60

Shoulders

DB Reverse Fly on Incline Bench 2x20
DB Lateral Raise 2x20

hey man just checkin in, im down to 220 as of this morning so thats a ~3 pound loss this week. seems the fat loss is really picking up. I completely agree with getting lean ahead of time so nothing drastic has to be done nearing the comp. I'm hoping to be 10% bf at 12 weeks out so as of tomorow I have 6 weeks. Its time to take some new comparisons bro 18 weeks out tomorow woooo! I'm already excited

Side note I can't believe your gonna go down to under 154 jesus mind=blown lol hurry up and sign up at my gym!

Its crazy eh? Shows how fat I really was. I mean I was up around 200 in November and I didn't think I looked that bad.

EvSer

02-26-2011, 06:52 PM

dude honestly i know how you feel I guess its first comp anxiety because im starting to freak out about my bf too. my coach says im progressing fine but i feel fat lol

FB#35

02-27-2011, 09:49 AM

Saturday Feb 26th

Took some progress pictures today. They'll be in the following posts. While I think I see improvements I don't know if I am improving fast enough or not. I just got to be patient and believe that if I'm losing 2lbs/wk and training hard I'm losing fat and am on the right track.

Morning Weight: 177.4

Nutrition

Had some variety today. Made some chinese broccoli with chicken breast, garlic, olive oil, and chillies. Was awesome for a last meal at midnight.

http://i1088.photobucket.com/albums/i340/contestprep/diet0226.png

FB#35

02-27-2011, 09:51 AM

Front relaxed

http://i1088.photobucket.com/albums/i340/contestprep/frntrelax1.jpg

Side Left

http://i1088.photobucket.com/albums/i340/contestprep/sideleft.jpg

Side Right

http://i1088.photobucket.com/albums/i340/contestprep/sideright.jpg

Back relaxed

http://i1088.photobucket.com/albums/i340/contestprep/bkrelax2.jpg

Needless to say I need to work on my posing so my symmetry will not look so off. Not to mention my left arm is always doing something on its own....

FB#35

02-27-2011, 09:53 AM

FDB

http://i1088.photobucket.com/albums/i340/contestprep/fdb2.jpg

MM

http://i1088.photobucket.com/albums/i340/contestprep/MM2.jpg

Side Tri

http://i1088.photobucket.com/albums/i340/contestprep/sidetri2.jpg

Side Chest

http://i1088.photobucket.com/albums/i340/contestprep/sidechest-1.jpg

BDB

http://i1088.photobucket.com/albums/i340/contestprep/BDB2.jpg

Ab'n'Thigh

http://i1088.photobucket.com/albums/i340/contestprep/abnthigh-1.jpg

EvSer

02-27-2011, 12:51 PM

great job man im impressed with the fat loss. Your legs are looking great and your stomach is definitely tighter. your gonna look killer in 2 weeks

bwelch1985

02-27-2011, 12:57 PM

you seriously have Arnold-like fullness in your chest and biceps...and i'm not just saying that. i'm completely blown away by several of those poses man!

get yourself shredded and you'll be tough to beat even on the NPC stage!

ErickStevens

02-27-2011, 01:31 PM

Your chest/shoulders/arms =

http://www.erickstevens.net/wtf.gif

FB#35

02-27-2011, 09:34 PM

Sunday Feb 27th

Pretty uneventful sunday. Spent the usual 3 hours prepping my food for the week. Got a little (read: almost none) school work done.

Hoping for a new low tomorrow morning. The lowest I've been in the last 5 years was 171 last feb. after my hernia surgery. Couple more weeks and I'll beat that!

Nutrition

Pretty good day eating. Wasn't starving too much. Its weird I'm hungrier on high cal days not the low days, hmmmmm. Been using the panini press lately for everything. Bagels, tortilla, toast. Just seems to make everything better

http://i1088.photobucket.com/albums/i340/contestprep/diet0227.png

great job man im impressed with the fat loss. Your legs are looking great and your stomach is definitely tighter. your gonna look killer in 2 weeks

We still got a long way man. 18 more big guy! And in 4 or 5 more weeks we get to hit the iron together and really push it!

you seriously have Arnold-like fullness in your chest and biceps...and i'm not just saying that. i'm completely blown away by several of those poses man!

get yourself shredded and you'll be tough to beat even on the NPC stage!

Thanks man. Working hard on getting lean. This is actually the leanest I've been in my entire life! I'll gladly take your upper body leanness at any point of this prep!

Your chest/shoulders/arms =

Haha, thanks bro. Must've been all that benching I did at 14/15. Now if only my legs were as lean as your offseason legs!

EvSer

02-28-2011, 07:32 PM

Sunday Feb 27th

We still got a long way man. 18 more big guy! And in 4 or 5 more weeks we get to hit the iron together and really push it!

man i CANT wait to finally have a training partner lol my sister and gf only go so far i feel like were gonna make some crazy progress

FB#35

02-28-2011, 10:07 PM

Monday Feb 28th

Overall a good and bad day. We'll start with the good...

Morning Weight: 174.8! New low!

Wow, wasn't expecting such a low number. Those low days must really deplete me. Let's see how much I weigh in at after the refeed.

Nutrition

Monday's are completely awesome. Nothing I love more than some CHOs. I realized my fats are way to high for a refeed. So I think I'm going to switch to 220/400/60 as my P/C/F.

http://i1088.photobucket.com/albums/i340/contestprep/diet0228.png

Training

Here was the disappointment. Missed a squat that I really think I should have gotten, and then some. I was about 40lbs off from where I usually am.... I think I am going to eliminate singles from now on in my training. Wont go lower than a heavy double or triple.

ME Lower

Box Squats w/Bands(Green) 135x5,185x5,225x3,275x3,315x3,345x1,355xmiss!,315x 1,315x1
Sumo DLs 135x10,225x5,315x5, 5 sets - 405x2
GHR 4x12
Single-leg leg extension 3x10
Pull Throughs 3x12

FB#35

03-02-2011, 05:10 PM

Tuesday March 1st

Morning Weight: 175.2

Despite all them CHOs weight only went up 0.4lbs. Pretty happy about that. Days after the refeed are always super tough, metabolism is through the roof and carbs are ~<50% of the previous day brutal.

Nutrition

So I have officially become too lazy to take a screen cap of my fitday and post it here. Just the macros from now on. I'll obviously continue to use fitday to track my macros accurately.

P/C/F

253.2/180.9/53.2

Went 6g over on carbs. I was still starving like mad though....

Training

Chest

Incline DB (45 deg) 60x12,70x12,80x12,90x10,100x5 / switch to 30 degree 100x8
BB Flat bottom half of movement 4x185x8
Decline BB ---> increasing decline 185x8,185x10,185x12,185x12
Decline DB fly 4x10
incline DB fly 2x12
Flat DB fly 2x12
Standing pulley fly 2x12

Bicep

Just did one set of the following. Kept the weight moderate so that I could complete 10-12 reps

DB Curl
Seated DB Curl
Preacher DB Curl
Hammer DB
Reverse BB

FB#35

03-03-2011, 07:20 AM

Wednesday March 2nd

Elevator hasn't been working for the last two days at school. Had to walk up 6 flights of stairs a few times a day to get to the office/lab.

Nutrition

Solid day eating, almost perfectly on target. So happy carbs go back up tomorrow. Felt like I was melting away...

P/C/F

250.6/151.9/55.6

Training

Cardio

Did some HIIT on the rowing machine today because my calf was a bit tight from cramping up. It wasn't too bad actually, relatively intense.

Core

Machine Crunches 5x25
Reverse Crunches on Incline Board 4x8
Pulley Crunches 3x20
Twisting Pulley Crunches 2x24
'superman' on swiss ball 3x10
Standing twist w/pulley 3x15

YolkedBrah

03-03-2011, 10:33 AM

Nice log brah and incredible base.

FB#35

03-03-2011, 09:54 PM

Thursday March 3rd

Morning Weight: 173.2! New Low

Weight is really starting to move fast. I've lost 7.4lbs in the last 14 days. I think if it doesn't slow down over the next two weeks I will add a second mini-refeed during the week. But for now no changes.

Nutrition

Miscalculation in cooking some chicken made my protein go over for the day. I already had my carbs so I just came in short on the fast instead.

P/C/F

269.1/251.39.9

Training

Quads were absolutely demolished from this workout. I mean finished. They are already super sore as I sit here and type this. Not sure what it was in the wokrout, nothing really out of the ordinary. I did have some very good focus in the gym though, the MMC must've been through the roof.
The gym is at the top of a hill so walking down was fun experience.

Legs - Quad Focus

Low Box Squat w/Bands (Green) 12x 185x2
Front Squat w/Bands (Green) 2x 135x6
Front Squat 185x8, 225x6
Hack Squat 4 x 2ppsx16
Leg Extension 3x12

Nice log brah and incredible base.

Thanks for stopping by man. Saw in thread in the general contest prep section. Best of luck if you decide to compete. Be sure to log it! Its a great way to keep track of whats going on and how certain changes in diet affected your body.

EvSer

03-04-2011, 05:21 AM

Arnold Classic tomorrow! So excited haha arnold amateur looks sick too. Top 6 predictions mayneee here are mine:
1-Branch
2-dexter
3-evan
4-wolf
5-roelly
6-victor

FB#35

03-04-2011, 07:48 AM

Arnold Classic tomorrow! So excited haha arnold amateur looks sick too. Top 6 predictions mayneee here are mine:
1-Branch
2-dexter
3-evan
4-wolf
5-roelly
6-victor

You think Vic is gonna come in off again? Plus you forgot Rockel, no way Roelly finishes in front of Ronny. I'm too confused to come up with a top 6. But let's hope Antoine Vaillant represents us well!

EvSer

03-04-2011, 08:53 AM

You think Vic is gonna come in off again? Plus you forgot Rockel, no way Roelly finishes in front of Ronny. I'm too confused to come up with a top 6. But let's hope Antoine Vaillant represents us well!

damn i did forget rockel i really like his physique too. man its tough line up for real if vic comes in shredded he could win but recently the other guys have come in more consistently so I dont know. But i think rockel could be top 6 for sure thing is hes much smaller than the other guys so in comparisons hell look worse. who knows man anything can happen

and yeahhh antoine represent!!!

FB#35

03-05-2011, 10:11 AM

Friday March 4th

Quads were completely smoked from yesterday. A little surprised honestly, didn't really do anything different than usual, must've been those front squats w/bands. Had a great back workout, and I am really starting to see a big difference in how I look, especially when I have a pump at the gym.

Nutrition

Nothing really too interesting in the nutrition department. Made a steak/rice/bean burrito though it was pretty awesome. Macros were 65/48/23.5.

P/C/F

251.8/248.5/57.8

Training

Quads are still really sore from yesterday. Sitting in the lat pulldown was quite painful.
I am not sure what it is with my back though, it seems I have unlimited strength in the 4-6 rep range, but after that I'm super weak. Maybe its the bicep/other support muscles failing. I always use straps on heavy sets so I know its not grip.

Back + Rear Delt

Pullovers on Pulley 80, 100, 120, 140, 150 (somewhere in the 10-12 rep range)
Pullups 3 x BWx8
Lat Pulldown Reverse Grip 150x10, 165x8, 180x6, 195x6, 210x5, 180x8 (some swinging on the last few)
BB Bent Over Row 135, 185x10
T-Bar Row 90,135,180,180 (135x4, 90x8)
DB Row 2x 80x10
Reverse Flies 2x12
Face Pulls 2x12
Rack Pulls 225x5,315x5,405x1, 4x 425x1, 315x9

FB#35

03-05-2011, 10:06 PM

Saturday Mar 5th

Morning Weight: 172.8! New Low

Bam, hit another new low.

Nutrition

P/C/F

253.1/203.6/69.4

Training

Shoulders

Seated BB Press
DB Front Raise
Pulley Front Raise
Db Side Lateral
Lateral Raise on Pulley

Cardio
Incline walking for 350 cals

FB#35

03-06-2011, 11:18 PM

Sunday Mar 6th

Pretty uneventful day for the most part. Looked at pics from the arnold last night. Prepped some food for the week and did a little bit of school work. We were supposed to get blasted with snow, but it looks like its going to miss, which is great. I'm kind of fed up with the whole winter thing. Not to mention I'm freezing all the time, which I attribute to dieting.

Nutrition

Staple of todays diet - Chicken Quesadillas on the pannini press.

P/C/F

221.8/120.8/51.8

Haha everything ended in .8, kinda funny.

Refeed tomorrow! I'm excited, think I'm going to make some muffins.

EvSer

03-07-2011, 07:39 AM

we didn't miss the snow for long bra. I feel you on getting fed up of winter everday I wake up and see either now or minus 20 temperature i wanna blow my brains out no joke. March is supposed to get nice wtf. And man arnold classis not bad predictions besides vic and dex. oh and roelly fkd up too

FB#35

03-08-2011, 06:56 AM

Monday Mar 7th

we didn't miss the snow for long bra. I feel you on getting fed up of winter everday I wake up and see either now or minus 20 temperature i wanna blow my brains out no joke. March is supposed to get nice wtf. And man arnold classis not bad predictions besides vic and dex. oh and roelly fkd up too

Seriously man. I think I jinxed on the snow front on top of that. At least you don't have to shovel the snow anymore. And it always seems to snow on the days I have deads.

Morning Weight: 173.8 :(

A bit confused by this (could be lack of BM? everyone else seems to blame it on this), put it still puts me down 1lb over the last 7days.

Nutrition

400g of CHOs are awesome. Had an ice cream sandwich and made some cookies out of low fat oatmeal muffin mix. haha

P/C/F

224.9/401.7/60.2

Training

Had a good session, but the ventilation/AC was out in the gym. Absolutely disgusting. Don't know how Branch trains in down in metroflex with no AC.

Also, seems like my squat strength is slightly down or stable, but my DLs are staying the same or going up slightly. Odd.

Me Lower

Squats w/Bands (Green) 135x8,185x5,225x3,245x3,275x3,295x3,315x2,135x20,1 35x10
Sumo DLs 135x8,225x5,315x5,6x 405x2
Good Mornings 3x8
GHR 3x12
Single-leg Leg Extension 3x10

FB#35

03-09-2011, 12:23 PM

Tuesday Mar 8th

Morning Weight: 174.0 Only went up 0.2 after 400g of carbs so thats ok I guess. Lets get this moving in the right direction though. I'm expecting a much better number come Thursday.

Nutrition

Going from 400g of CHOs down to 175 is no fun. But overall pretty good day, had some egg whites and half a slice of bacon for my last meal. Was pretty awesome. Came oh so close to perfectly hitting the macros

P/C/F

243.2/175.5/55.5

Training

Felt good at the gym but strength was off. Did have some discomfort in my left delt/chest/tri and it was really limiting my strength on the pressing movements. Tried to make up for it by going a bit heavier on the flys.

Chest

BB Bench 135x15,185x12,225x10,225x9 <-- disappointed here
BB Bench (Lower half of ROM) 185x10,185x10,185x8
DB Incline Press 80x10,80x10,80x8 <--- more disappointment
DB Incline Fly 40x12,45x12,50x10,50x8
Flat DB Fly 50x12,50x10,50x10
Standing Pulley Fly 3x12

Bicep

One set each of the following:

Standing DB Curl
Seated DB
DB Single arm "inwards?" hammer curl
DB Preacher Curl (2 angles)

FB#35

03-10-2011, 03:53 PM

Let's just put this up quickly here.

Wednesday Mar 9th

Not overly exciting day. Apparently its alliteration training day... cardio,calves, core.

Nutrition

Pretty solid day nutrition wise. Expect to see a much better number tomorrow (which is today... and it was a good number!)

P/C/F

252.6/153.4/55.0

Training

Cardio

5min bike to warm up
15 sessions of 30/60 Skipping rope. Man my shoulders always get really sore from skippping rope. not sure whay....
5 min cool down on bike

Calves

Core
Machine Crunches 5x15

Somewhere between 2-3 sets each of the following
Standing on One Leg Pulley Twist
Russian Twist w/BB on Swiss Ball
Pulley Crunches
"Superman" on Swiss Ball

FB#35

03-10-2011, 04:04 PM

Here's a couple of photos of my buddy EvSer who is doing the same show. (and apparently can't use the internet properly...)

Haven't seen him in a couple of weeks but it looks like hes been working hard. Once we're both done classes we're gonna start training together so it should be good for that extra motivation as we get close to the show.

http://i1088.photobucket.com/albums/i340/contestprep/ev1.jpg

http://i1088.photobucket.com/albums/i340/contestprep/ev2.jpg

http://i1088.photobucket.com/albums/i340/contestprep/ev3.jpg

EvSer

03-10-2011, 07:16 PM

thanks for putting up the pics bra I can't wait to see us in a few more weeks when our seperation really starts to show. hows the diet treating you btw? I think I'm starting to feel drained because of it. Ill wake up at 8 and then by around 6 at night all I want to do is lay in bed. I miss carbs!! Im eating sushi this weekend cant wait!

FB#35

03-10-2011, 10:26 PM

Thursday Mar 10th

So we got blasted by snow overnight and now its been raining non-stop since noon. Absolute disaster in my neighbourhood. Floods everywhere cause all the drains are covered in snow + ice.

Morning Weight: 172.6 New Low!

Another new low which is good, but it appears that the weight loss might be slowing down. I will see what happens this upcoming week and if it stays to slow it looks like it will be time for my first drop...not excited

Nutrition

Pretty good day macro wise. Picked up some middle-eastern "flat breads". 100g gave a breakdown of macros of 5/20/0 (P/C/F). They were pretty good and took up a lot of volume for their weight.

P/C/F

253.0/253.7/57.3

Training

De Lower

Low Box Squats w/Bands (Green) 135x8, 12x 185x2
Smith Machine Front squats 1ppsx12, 1.5ppsx8, 3x 2ppsx5, 1ppsx12
Narrow Stance Hack squats 3x 2ppsx18
Single-leg Leg Extension 4x12

thanks for putting up the pics bra I can't wait to see us in a few more weeks when our seperation really starts to show. hows the diet treating you btw? I think I'm starting to feel drained because of it. Ill wake up at 8 and then by around 6 at night all I want to do is lay in bed. I miss carbs!! Im eating sushi this weekend cant wait!

Yea man some of those low carb days I don't feel like doing much of anything. But those high carb days are super exciting. What are you're macros at? still the same?

EvSer

03-11-2011, 05:29 AM

My macros havn't changed yet because I'm still dropping weight but I think they will in a week or two. I weight about 210.5 today so my weightloss is slowing down as well. I'm definitely not looking forward to eating less...

dude every week is the same for me saturday night i cheat, sun, mon i feel like a million bucks, then tues-thurs I start to get tired a bit earlier. by friday im a zombie I don't even want to train I just can't wait to eat haha

FB#35

03-11-2011, 08:51 PM

Friday Mar 11th

Nutrition

Stayed in tonight so I got to make some interesting eats.

Used one of those fancy greek pitas I bought to make a chicken, tomato and feta cheese pita. Also panini pressed a bagel for the first time today. Worked out pretty well.

Some sludge now to finish up those macros.

P/C/F

251.4/251.5/60.7

Training

Decided to switch up the order a bit on my training and do the 'horizontal' pull movements first and the vertical second. It was good to see that my BB row hasn't really gone down. But man its crazy the difference in weight when doing an exercise at the beginning or end of the workout. Guess those stored glycogen levels must be getting low. Was pretty gassed by the end though and couldn't really make it through the rack pulls.

Back + Rear Delt

Pulley Pullovers 80x12, 100x12, 120x12, 140x12, 150x12, 150x12
BB Row 135x15, 185x12, 4x 225x6, 135x12
T-Bar Row 90x12, 135x10, 180x6, 135x8
Seated Single arm row 3x12
Lat pulldown V-grip 150x10,150x10,165x6,180x5,180x5
Lat pulldown 4x 150x10
Reverse flies 3x12
Face Pulls 3x12
Dls off 4-inch box 135x10,225x8,315x5,405x1, 405x3, 405x1, 135x26

EvSer

03-12-2011, 04:25 AM

official weekly weigh in: 209! -3lbs from last week. Man I thought my epic cheat meal last sat would screw me this week apparently it was well deserved. Now I can eat sushi with a clean conscious tonight haha

FB#35

03-13-2011, 10:20 AM

Saturday Mar 12th

Pretty good day overall. Didn't do any school work but went out DT for the first time in a while. Went to watch Black Swan with my gf(a couple of months late?). Good movie, quite messed up to be honest.

Morning Weight: 172.0 New Low!

Weight is still going down. Going to see how this week goes before I decide to implement some more cardio. I'd like to keep the weight loss around 2lbs until I start to get nice and lean.

Nutrition

I made some turkey nachos today! Was really satisfying. Wasn't even tempted by any of that movie theater food, which honestly looked quite nasty.

P/C/F

248.6/199.0/68.3

Training

Front+Middle Delt

Seated OHP 135x12,135x12,155x10,155x10,185x8,185x7,135x10
DB Front Raise (noral+hammer grip) 4x10
Seated DB Lateral Raise 3x12
DB Lateral Raise 4x10

Tricep
DB Overhead Extension 20x16,30x12,35x10,35x8,35x7
DB Rollbacks 4x12
Kickbacks on Pulley 3x12

Cardio

Incline walking - 350 cals

FB#35

03-14-2011, 08:31 AM

Sunday Mar 13th

Nothing overly exciting happened today. Day off from training. Excited for my refeed tomorrow, but judging by the weigh in I just had it is time to up the cardio. I am going to add 2 additional sessions to bring my total to 4. Going to add a 350cal LISS Post-W on Thursday and a 400cal MISS on Sundays.

Nutrition

P/C/F

Made some nachos again. Its not too easy to fit them in but its worth it!

231.6/126.1/46.1

bwelch1985

03-14-2011, 10:00 AM

yeh, i think the cardio addition will do you good and get the scale moving. but if not, you can always drop some cals ya know?

FB#35

03-14-2011, 08:19 PM

Monday Mar 14th

Up and down day. Started off with some not so good news. Ended (well until now as I slack off from working on my presentation...) on a high note.

Let's start with the bad, since this is how my day started.

Morning Weight: 172.6 :(

Disappointed in the weigh in. Not really sure why my weight would go up. I've been hitting my macros near perfectly, working out at a good level, and doing the appropriate cardio. This weigh in led to my decision to add the two new cardio sessions in the week.

Now on to the good news....

Nutrition

First off it was a refeed/high carb day. At first I was hesitant due to the weigh in, but I knew the refeed could only be good for the metabolism. Made some low fat oatmeal/PB/choc chip cookies. Well not exactly cookies cause i used muffin mix so I guess there muffin mix cookies haha. They were awesome.

P/C/F

225.0/395.4/60.5

Training

And on to the even better news... I hit a PR on DLs. Beat my old record by a whopping 5lbs! I decided to do deads first this week to see if my strength had increased. Not a very impressive number but it made me happy especially since I'm 20lbs lighter than my previous PR.

On top of that I have officially moved down another notch on my belt!

ME Lower- Ham/Glute Focus

Sumo Dls 135x5,225x3,315x3,365x3,415x1,425x1,445x1,450x1 PR!
Squat 135x8,225x5,315x5,315x3,315x3 <--- completely gassed from the DLs
Jefferson Squat 2x20 (10 each "side")
GHR 4x10
Single-leg Lying Leg curls 4x10
Abductor work 2x15

yeh, i think the cardio addition will do you good and get the scale moving. but if not, you can always drop some cals ya know?

Yea, my only hesitation was the additional time constraint since I'm in crunch time at school with projects/presentations due in the next few weeks. No finals which is good but a bunch of projects instead.

I think I just need to organize my time a bit better and be more efficient thats all.

EvSer

03-14-2011, 08:50 PM

FB#35

03-15-2011, 11:17 AM

Dude you have cardio equipment at home lol dont be lazy get those morning cardio sessions in :P. On a side note my week isnt going well either my weight was still 213 this morning from my cheat. hopefully it goes back to 209 by tomorrow or I'll be pissed, I may have overdone it lol

fatso..... Doesn't even congratulate me on a PR.

So i got cardio now on weds,thurs, sat & sun. Thats not too bad. How many cardio sessions are you up to now?

EvSer

03-15-2011, 07:39 PM

Lol congrats bra but to be honest 450 isnt much of a pr (jk jk). Im doing as many as I can fit in which tends to be arond 6-7 30 min stints. I have a q for you would you rather add in cardio or reduce diet? I think for me reducing diet is the LAST thing I want to do lol

FB#35

03-15-2011, 08:35 PM

Tuesday Mar 15th

Weather is finally starting to turn around. Just seems to make life that much better. Of course as I write this I'm checking tomorrows forecast and its showing freezing rain in the forecast. Perfect.

Nutrition

I make the same compliant every Tuesday. So I'll just say I made the compliant without actually making it.

P/C/F

254.2/170.9/53.1

Training

You would think that my body would have stored some glycogen from yesterday and I would be able to beast it at the gym. I had one good set to start off and after that my strength just seemed to disappear...

Chest

Incline DB 75x15,100x10, 100x8, 100x6
Incline BB CGP 135x10,225x4,185x6,185x4
Machine Press 4xfailure
DB Decline Fly 3x12
DB Flat Fly 3x12
DB Incline Fly 3x10
Standing Pulley Fly 2xfailure

Bicep

1 set of each exercise all done with same 25lb DB (I'm lazy haha)

Standing DB Curl
Seated DB
Seated Incline DB (two angles)
DB Preacher Curl (two angles)
DB Hammer Curl

Lol congrats bra but to be honest 450 isnt much of a pr (jk jk). Im doing as many as I can fit in which tends to be arond 6-7 30 min stints. I have a q for you would you rather add in cardio or reduce diet? I think for me reducing diet is the LAST thing I want to do lol

Yea... well I made a thread about docking cals this week. I got one response (bwelch) and it made sense to add in some cardio since I only had 2 sessions a week. And if that doesn't help then I can reduce cals.

My main concern right now would be the additional time constraint from extra cardio. I got 3 more presentations (had one today) and 3 reports/projects in the next few weeks. But once thats done semester is over!

But if you're already at 6 or 7 sessions man I would not want to add much more cardio haha.

And 450 was 2.6 times my body weight!

FB#35

03-17-2011, 09:40 PM

Wednesday Mar 16th

Morning Weight: 173.0

Nutrition

P/C/F

251.2/148.4/51.9

Training

Cadio
5 min warmup on spin bike

HIIT
Box Jumps - 10x10 with 60-90s of spin bike in between each

5min on spin bike to cool off

Calves

Raise on Hack Squat Machine 3x12
Calf Raise on Leg Press 3x12
Reverse Calf Raise against Pulley 3x15
Standing Calf Raise Machine 3x5

Core
Reverse Crunch on Incline board
Pulley Crunches
Standing BB Twist
Pulley Crunches (to the side)
Side Plank
Kneeling Upward twist??

Thursday Mar 17th

Morning Weight: 173.4

Really have no idea whats going on here. I'm eating right, training hard, don't understand why the weight is going up. I hope my body is just doing some funky stuff and that the two cardio sessions I have added will start to get the scale moving in the right direction. If not it looks like I'll have to reduce the cals and do the extra cardio.

Nutrition

P/C/F

255.8/246.8/58.1

Training

Decided to try and go heavy on hack squats and do them earlier in the workout. I was pleasantly surprised by the results. I guess you could call it a PR, not sure if they count for things like hack squats though.

DE Lower- Quad Focus

Low-Box Speed Squats 135x5, 12x 205x2
Narrow stance Hack Squats 2ppsx5, 2.5ppsx5, 3pps x5, 3.5ppsx5, 4ppsx5, 4.5ppsx5
Low Box Front Squats x18,x14
Single leg leg press 4x18
Single-leg leg extension 4x12

Cardio

350cals on stairs ---> absolutely brutal after leg training. Glad there was some march madness on the gym TV to distract me.

EvSer

03-18-2011, 05:42 AM

stairmaster after legs is suicide! btw man I don't get whats up with my weight either i was down to 209 sat, after my cheat 216 i went down to 210 wed. today im 214 wtf... my diets been the same I dont get it

FB#35

03-19-2011, 09:55 AM

Friday Mar 18th

Weather was nice out and had a great session training back. Already feeling it this morning. (afternoon... whatever)

Nutrition

Had a slice of toast with some PB.... its been so long haha. It was great. Had it with a shake as a last meal.

P/C/F

251.2/248.6/60.0

Training

Started off with trying out some kneeling pullovers instead of standing. Found that it helped to isolate the lats a bit more by removing some sway from standing. Ended with 26 reps on rack pulls. It was not fun.

Back + Rear Delt

Kneeling Pulley Pullovers 80x12, 100x12, 120x12, 140x12, 150x12, 150x12
Pullups BW x8,x8,x8,x6
Lat Pulldown Reverse Grip 150x12, 165x8, 180x4, 195x5, 195x6
BB Bent-over Row 135x15,4x 185x10
Seated One Arm Row Machine x12,x12,x10,x10,x8,x8
Standing Reverse Fly w/Pulley 5x12
Rack Pulls 135x8, 225x8, 315x5, 405x1,6x 425x1, 225x26

stairmaster after legs is suicide! btw man I don't get whats up with my weight either i was down to 209 sat, after my cheat 216 i went down to 210 wed. today im 214 wtf... my diets been the same I dont get it

Yea man the body is weird. I was 172 last week. went up to 173.6 and all of a sudden I weighed in at 171.0 this morning.

FB#35

03-20-2011, 11:02 AM

Saturday Mar 19th

Morning Weight: 171.0 New Low!

Boo ya. Finally after a weird week when my weight when up I hit a new low by a whole pound. Can't think of any logical explanation for the anomaly during the week so I'll just assume that the body is much more complicated than we give it credit for.

Nutrition

Had a fun day today. Picked up some froyo, as well as some FF yogurt. Had a 1/2 cup of the froyo wasn't too bad. Just wished that our supermarkets carried some B&J froyo. I then used the FF yogurt I bought and tried to make my own choc/Pb swirl froyo using sludge, and reese's chips. It was ok, a bit too yogurty though.

P/C/F

253.7/200.1/68.9

Training

Worked out in the basement, which sucks cause I'm alone in a small room, but at least I get to blast some metal.

Shoulders

DB Side Lateral Raise 12x15, 20x12, 30x10, 35x8, 35x8 <-- some swaying on that last set
Seated DB Lateral Raise 4x 20x12
Db Side Lateral Raise 12x20, 12x20
Seated BB Press 135x16, 135x16,135x16,135x12,135x16
Front Raise 3x 20x12
Front Raise-Hammer Grip 2x 20x12

Cardio

350cals- Incline walking

phibit

03-20-2011, 01:07 PM

Bro you needz to get bigger you are so small dontchu eat tunas?

FB#35

03-22-2011, 06:38 AM

Sunday Mar 20th

Nutrition

P/C/F

249.3/123.4/50.4

Training

Cardio

400 cals- Incline walking

Monday Mar 21st

Morning Weight: 172.0

I decided that I want to take a more aggressive approach with the weight loss at this point in time so in addition to the two additional cardio sessions per week, I will adjust my macros as follows

Mon 225/400/60 ==> 225/375/45
Tue 250/175/55 ==> 250/175/50
Wed 250/150/55 ==> 250/150/50
Thu 250/250/60 ==> 250/250/45
Fri 250/250/60 ==> 250/250/45
Sat 250/200/70 ==> 250/225/50
Sun 225/125/50 ==> 225/125/40

Avg. 242/221/58 ==> 242/221/45

Nutrition

P/C/F

226.0/376.2/43.7

Training

ME Lower- Ham/Glute Focus

Box Squats + Bands (Green) 135x8,135x5,185x3,185x3,225x3,245x3,265x3,290x3,31 5x2,315x2,225x16 <--death
Sumo DLs 135x8,225x5,315x3, 6x 405x1
GHR 4x10
Single-leg Lying leg curls 5x12
One-leg Good Mornings 2x12

Bro you needz to get bigger you are so small dontchu eat tunas?

Funny guy... wassup bro

bwelch1985

03-22-2011, 08:26 AM

FB#35

03-22-2011, 11:39 AM

Not a bad call on the macro adjustment bro. You've got plenty of food still coming in and you're not doing a ton of cardio so I don't think those biceps are at any risk of shrinking just yet:D

Why so much variation in the carb cycle though? IMO, you'd be better suited w/ something along the lines of:

hi, med, low, low, hi, med, low...repeat.

I just think your body would 'get the message' a little better w/ that kind of approach. At the end of the day though it's probably just splitting hairs. First and foremost, stick w/ what works!

I actually have no real reason for the carb cycling protocol. So far I have been doing the prep completely on my own and I just thought about how my body would react best and apparently managed to come up with this protocol. I tried to match carb intake with my more difficult training sessions (legs/back). I am open to try new things so if this method seems to get stale/starts to stall too much, then I'll try out your recommendations.

I am probably going to start working with a coach within the next few weeks anyway so I probably won't have to worry about all these variable anymore! Not to mention my posing should be getting better!

EvSer

03-22-2011, 08:13 PM

Dude most retarded leg day ever... one of my training partners was a heavyweight your goin against and the other was 2008 mr.montreal. I can't fkn walk. I'm actually not sure how Im gonna go to work tomorrow. Your in for some fun when you join lol

FB#35

03-23-2011, 12:05 PM

Just finished up/gave a presentation that has limited my sleep the last few nights. Here's what happened yesterday

Tuesday Mar 22nd

Glutes and Hams were sore.... couldn't walk up the stairs. Not sure how that HIIT sessions is supposed to happen...

Nutrition

P/C/F

Ended the night with some PB and toast.... delicious.

243.2/176.2/51.2

Training

Chest

Speed Bench (3 grips) 9 x 165x3
Incline DB 75x8, 5x 100x5
Dips BW+45x6, BW+90x5, BW+135x4
Decline DB Fly 4x12
Flat DB Fly 4x12

Bicep

Standing DB x12
Hammer DB 2 x12
Reverse Grip BB x12
DB Preacher Curl (2 angles) x12

Dude most retarded leg day ever... one of my training partners was a heavyweight your goin against and the other was 2008 mr.montreal. I can't fkn walk. I'm actually not sure how Im gonna go to work tomorrow. Your in for some fun when you join lol

Haha its gonna be fun to try and keep up with the big boys....

Gotta worry about the lightweights before I worry about heavyweights....

FB#35

03-24-2011, 07:57 PM

Thursday Mar 24th

Starting to feel the effects of that increased cardio and the new macros. I think I was starting to get used to my previous set up and now it feels like I'm starting all over.

Morning Weight: 171.2

Not a new low but looking in the mirror today and I can say this is the leanest I've been. Proof tomorrow!

Nutrition

* I think I forgot to mention this here, but I reintroduced some creatine mono into my diet after doing some reading around in this section. It seems to be a popular supplement to run through the show. Going to see how my body does with it.

Made some mac'n'cheese. Added some chicken, FF mozzarella, and baked it for a couple of minutes. It made my day.

P/C/F

249.9/254.4/42.6

Training

DE lower - Quad Focus

Low Box Speed Squats w/Bands (Green) 12 x 185x2
Front Squats 135,185, 3x 225x5
Narrow Stance Hack Squats 4x 2ppsx18
Single-leg Leg extension 5x12

Cardio

350cals on stairs

Going to have a full 14weeks out update either tomorrow or Sat. Progress pics to be included!

Misc

Had a really crap night yesterday so not posting that days update. It wasnt prep related (did my cardio hit my macros no problems there). Turns out my one of my grant proposals just fell short. Kind of disheartening seeing as it went through the first round which apparently mean 85% chance of success. I applied to one more agency and really hope I get it otherwise I have no funding for the summer :(..... and on top of that my CC got frauded...

EvSer

03-24-2011, 08:16 PM

sucks to hear about the grant man. and the credit card fraud is such a piss off I can't believe it just happened to both of us. looking forward to seeing your progress!

FB#35

03-26-2011, 10:55 AM

Friday Mar 25th

Snapped up some pics. They're shown in the next post. Man, can't wait to start working with my coach and learning how to pose properly. He's got a posing room that I hope to abuse in the coming weeks.

Next pics will be at 10 weeks out. And I plan to start shaving then so maybe I can see some striations in the chest... I think they are buried in my winter fur haha

Nutrition

P/C/F

Solid day on the eats. Had some froyo and corn pops as my post posing practice meal.

251.0/252.2/41.2

Training

Had a good workout. Wasn't pressed for time and the gym wasn't packed for once.

Back

Pulley Pullovers 80x12, 100x12, 120x12, 140x12,150x10
BB Row 135x15, 185x12, 225 x8
T-bar Bow 90x12, 135x12,135x10, 180x6,180x8 ---> I'm starting to get used to this exercise and really like it
Lat Pulldown 5x10
Lat Pulldwon V-grip 4x10
Face Pulls x12, x12, x10, x10
Revers Flys on Pulley 4x12
Rack Pulls 135x8, 225x8, 315x5, 6x 405x1

FB#35

03-26-2011, 10:59 AM

I really need to find a new spot for taking pics in my house. One of the lights is burnt out and keeps making these weird shadows....
Also I need to find a way so I dont get such nasty bruises on my quads from Sumo DLs

MM

http://i1088.photobucket.com/albums/i340/contestprep/MM-1.png

BDB

http://i1088.photobucket.com/albums/i340/contestprep/BDB.png

FDB

http://i1088.photobucket.com/albums/i340/contestprep/FDB.png

Side Chest

http://i1088.photobucket.com/albums/i340/contestprep/sidechest-2.png

Abnthigh

http://i1088.photobucket.com/albums/i340/contestprep/abnthigh-2.png

Side Tri

http://i1088.photobucket.com/albums/i340/contestprep/sidetri-1.png

And.... some attempts at hitting some classic poses

http://i1088.photobucket.com/albums/i340/contestprep/classic2.png

http://i1088.photobucket.com/albums/i340/contestprep/classic1.png

EvSer

03-26-2011, 12:59 PM

Wow man im extremely impressed. your looking nuts. If you wanna come with me on monday im going to see our coach bra. I got catching up to do haha. Gotta work on that last pose though for sure well start posing practice when you sign up with me

phibit

03-26-2011, 01:51 PM

MM

http://i1088.photobucket.com/albums/i340/contestprep/MM-1.png

Holy **** you are a huge, lean man. Congrats on all your hard work! What's the date of the comp?

FB#35

03-27-2011, 10:02 AM

Saturday Mar 26th

Only got 2 weeks of classes left so its going to be super busy for those two weeks. I'll be so glad once thats over, nothing worse than being hungry during class/studying.

Morning Weight: 170.6 New Low!

Looks like the new macros and added cardio are starting to do they're job.

Nutrition

P/C/F

253.8/224.8/48.8

Training

Shoulders

Seated BB Press x12, x12, x10,x10, x8, x8, x15
Alternating DB Front Raise x12, x12, x12, x12
Alternating DB Front Raise (Hammer grip) x16, x16
DB Lateral Raise 4x12, x20
Pulley lateral raise 4x12, x20, x20

Triceps

Seated Overhead DB Extension x15, x12, x12, x10,x10,x8,x8,x20
Pulley Kickbacks 3x10, x15

Cardio

350 cals- incline walking

Holy **** you are a huge, lean man. Congrats on all your hard work! What's the date of the comp?

July 2nd. Still have a lot of work to put in.

FB#35

03-29-2011, 11:46 AM

Sunday Mar 27th

Went to costco and bought a bunch of cereal. that was the highlight of my day.

Nutrition

P/C/F

229.7/126.7/37.5

Training

Cardio

400 cals- incline walking

Monday Mar 28th

Morning Weight: 168.8 New Low! This shocked me. But I'm glad the changes I made are moving the chains in the right direction.

Nutrition

Nothing better than a refeed day. Tortilla pizzas and low fat oatmeal muffins w/chipits.

P/C/F

225.2/370.2/50.9

Training

Despite my calf cramping up as I was warming up I was really happy with this workout. Going to go back through this log to double check but I think I only got 425x1 last time I did reverse band squats...

ME lower- Ham/Glute focus

Reverse Band Squats (Blue) 135x8, 185x5, 185x5, 225x5, 275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 425x2, 225x8
Speed Sumo DLs 135x5, 225x5, 8x 315x2
Single-leg lying leg extenstion x12, x12, x10, x10
Adductor work 4x12ish

Misc

Just got back from the gym and benched 315 for the first time in months! So excited I had to share haha

FB#35

03-30-2011, 08:15 PM

Tuesday Mar 29th

Morning Weight: 169.8 Gained a lb from the refeed ... seems about right

Nutrition

Nothing is worse than the day after a refeed. Just extremely hungry all day.

P/C/F
263.0/174.0/46.4

Went over on the protein by a bit today. I tried to make up for it by going slightly under on fats.

Training

Chest

BB Bench 135x8, 135x5, 185x3, 185x3, 225x3, 245x3, 265x3, 285x3, 315x1 <--- super happy with this!
Incline BB 185x12, 185x10, 155x12, 155x12
Decline DB Fly 4x12
Fly Machine 3x12
Standing Pulley flys "top" half 2x12

Bicep

Standing DB Curl x12
Seated DB x12
DB Hammer x12
DB Preacher x12
BB Reverse Grip x12

Wednesday Mar 30th

Chest+shoulder was sore... must be paying the price for that 315...

Nutrition

Hate these low carb days, especially when I'm at school for 8 hours and train as well. Carbs back up tomorrow!

253.6/148.2/48.7

Training

Was having some issues with a minor shoulder injury and some pain in the glute/IT area so I did some MISS instead of HIIT. Stretched and foam rolled at the end to help out the glute.

MISS
315cals - 19mins

Calves

Standing Raise on Smith - 8 sets
Calf Raise on Leg Press -4 x12

Core

20 sets total assortment of exercises that I don't know their name haha

FB#35

03-31-2011, 08:17 PM

Thursday Mar 31st

Morning Weight: 168.2! New Low ! No better way to start the morning that with a fresh new low.

Nutrition

Apparently it was tortilla pizza day. And I managed to fit in some real mozzarella today!! It was so hard to have only 45g. Melted cheese....mmmmm....

P/C/F

256.9/250.4/44.6

Training

DE Lower- Quad Focus

Low Box Speed Squats w/ Bands (Green) 12 x 185x2
Hi-Box Squats 185x12, 225x12, 275x12, 275x12
Bulgarian Split Squats 45x10, 65x10, 85x10, 85x10 <--- Tried these out found too much glute/ham activation though
Hack Squats 2x 2ppsx14
Single-leg Leg extension 5x12

Cardio

350cals - Stairs <-- it was hell... but at least there was some baseball on TV to distract me

FB#35

04-03-2011, 10:47 AM

Friday April 1st

Nutrition

Held off on most of my carbs through the day so I could make some pizza at night with my gf, it was worth the price of suffering!

P/C/F

255.9/255.9/41.4

Training

Somehow managed to strain a muscle in my forearm midway through the workout, and was having some issues with my shoulder from tuesday so i tried to keep the intensity high despite not really pushing it at 100%.

Back + Rear Delt

Pullovers on Puley 80x12, 100x12, 120x12, 140x12, 150x10
Pullups BW x8, x7, x6, BW+25 x4
Lat Pulldown Reverse Grip 4x12
BB Row 135x15, 4 x 185x12
T-Bar Row 90x15, 135x12, x10, x10
Single Arm Seated Row 2x12
Bent Over DB Lateral Raise 4x12

Saturday April 2nd

Morning Weight: 167.8! New Low !

Nutrition

P/C/F

256.8/225.2/48.8

Training

Short but intense workout. Forearm strain was still bothering me and so was that light shoulder strain, kept the weights light and just decreased rest periods.

Shoulders
Seated BB Press 6x12
DB Front Raise 4x12
DB Lateral Raise 4x12 (Drop set on each)

Tris
DB Overhead extension 5x12
Pulley Kickbacks 3x12

Cardio
350cals-Incline Walking

FB#35

04-03-2011, 10:54 AM

A couple of quick 13wks out photos from yesterday

http://i1088.photobucket.com/albums/i340/contestprep/13wkscheck.png

http://i1088.photobucket.com/albums/i340/contestprep/13wks2check.png

phibit

04-03-2011, 10:28 PM

A couple of quick 13wks out photos from yesterday

http://i1088.photobucket.com/albums/i340/contestprep/13wkscheck.png

What the FUUU man you have some intense ab action going on there.......

FB#35

04-04-2011, 10:11 PM

Sunday April 3rd

Boring low day...

Nutrition

P/C/F
229.4/124.8/39.4

Training
Cardio
400 cals- incline walking

Monday April 4th

Morning Weight: 164.2! New Low ! I woke up a bit dehydrated but either way WTF!!! Apparently yesterday's low day really depleted me. Let's see what happens for the rest of the week.

Nutrition

I get so excited every monday... and I write about getting excited every monday as well haha

P/C/F

223.9/376.9/46.0

Training

Solid workout but was really gassed after that drop set, felt like I was going to pass out after every set of deads.

ME lower- Ham/Glute focus

Low-box Squats w/bands (Blue) 135x8, 135x3, 185x3, 225x3, 245x3, 265x3, 285x3, 315x2, 335x2 (225x21) <-- the most brutal dropset of my life almost passed out after the last one haha
Sumo DLs 135x5, 225x5, 315x3, 4 x 405x1 <--- was a bit gassed from that drop set
Bulgarian Split squat 65 x12, 95 x12, x10, x8
Single-leg lying leg extenstion x12, x12, x10, x10

What the FUUU man you have some intense ab action going on there.......

Its gonna have to be a lot sharper if I wanna do well at the show! Glad i still have 12 weeks.

deltpecx

04-05-2011, 05:48 PM

Thankfs for the reps!

When's your show?

subbed!

EvSer

04-05-2011, 08:03 PM

man your looking awesome i really gotta step up my conditioning to compete with you. cant wait to start training!

FB#35

04-06-2011, 06:59 AM

Tuesday April 5th

Morning Weight: 166.8 Pretty big increase post refeed, but it still puts me down 3 lbs from last week at this time.

Nutrition

I am still not used to the post refeed hunger. I would've hoped by now that I would be used to it but every week I'm starving the day after a refeed, but I guess thats a good sign that my metabolism is working in high gear.

P/C/F

252.3/179.2/46.0

Training

Chest

Incline BB 135x8, 155x5, 185x8, 225 x5, x5, x4, x4
Decline BB 185 x15, x12, x10, x10
Flat DB Fly 4x12
Incline DB Fly 3x12 (Three angles)
Standing Pulley flys "top" half 2x12

Bicep

Standing DB Curl x12
Seated DB x12
DB Hammer x12
DB "inwards" curl x12
DB Preacher (two angles) x12, x12

Thankfs for the reps!

When's your show?

subbed!

July 2nd! 12 weeks out as of Saturday.

wheathins

04-06-2011, 09:30 AM

dude insane progress, your arms for fawking huge!

Are you doing this prep all on your own?!

bwelch1985

04-06-2011, 10:59 AM

Looking fantastic brother! I think you're gonna turn some heads on the NPC stage this year!

FB#35

04-06-2011, 05:00 PM

dude insane progress, your arms for fawking huge!

Are you doing this prep all on your own?!

Thanks bro. So far I have been prepping alone. My buddy EvSer and I are doing the same show and I am most probably gonna join in with his coach for these last 12 weeks.

Looking fantastic brother! I think you're gonna turn some heads on the NPC stage this year!

Thanks man, but I still got a lot of work to do to catch up to you. Unfortunately NPC doesn't come up north man, its just some small province (i.e. state) based federation. Maybe next time I compete I'll be able to hang with the big boys and do some shows in NY or something.

FB#35

04-07-2011, 01:27 PM

Wednesday April 5th

I'm not sure whether it was that 21 rep drop set on squats or the bulgarians but my hammies and glutes are completely fried... so I decided to do some sprints for HIIT. Man at some point in my life sprints like these wouldn't have phased me but nowadays....

Nutrition

Another rough day... but the carbs come back tomorrow!

P/C/F

251.7/151.6/50.9

Training

CARDIO

Sprints--- 4x100m accelerations, 4x10m starts, 4x60m sprints
Kept rest period ~1min and just walked back to starting spot

So out of shape, back when I was playing football this would've been a warmup. I'm going to see if I can find a way to put these in, but I am so sore the next day (now) thats the only problem.

Abs

Machine Crunches 5x15
Pulley Rope Crunches 5x20

EvSer

04-07-2011, 07:54 PM

hey bra just wondering if you chose a song to pose to or started practicing your routine? I find it so awkward lol

FB#35

04-08-2011, 07:14 AM

VNB3y0_vlMk

minus the headstand though....

But honestly, I want to hit all the mandatory poses perfect before I worry about a routine. How long do we have anyway? 1 min?

deltpecx

04-08-2011, 07:49 AM

...But honestly, I want to hit all the mandatory poses perfect before I worry about a routine. How long do we have anyway? 1 min?

Samrt call!
Mandatories are where you'll get scored in the prejudging.

I believe it is 1 min for your posing routing at night.

Carbo1

04-08-2011, 12:42 PM

Where did you get the food journal in your screen shots?

FB#35

04-09-2011, 09:39 AM

Where did you get the food journal in your screen shots?

I'm using Fitday to track macros.

FB#35

04-09-2011, 09:48 AM

Thursday April 7th

Slipped up a little today. My body was completely broken down from squating the day after sprints. I was having mad cravings on top of that. I spent an hour during my break walking up and down the ice cream isle. I stayed strong and didn't buy anything though. But I was feeling so beat up at night and I needed to finish up a presentation I just ended up eating a larger FFGY bowl than usual. So ended up ~350cals over for the day. Felt bad so I went and walk for an hour with my dog in addition to my usual cardio.

Morning Weight: 166.2 Weight is slowly tapering back down post refeed. I really think that 164 was a fluke.

Nutrition

P/C/F

284.0/290.0/56.0

Training

Like I said my hams/glutes were completely fried from the squats on monday and the sprints on Wednesday. Squatting was brutally painful.

DE Lower- Quad Focus

Low Box Soeed Squats w/ Bands 12 x 205x2
Front Squats 2x 185x5, 3x 225x5
Single-leg Leg extension 6x12

Cardio

350 cals- incline walking

Friday April 8th

Signed up to my new gym today. Gonna be workin out with my buddy EvSer for the most part from here on in as were prepping for the same show. Gonna go talk business with my possible coach on Monday.

Nutrition

Back on track... still having visions of ice cream though.

P/C/F

251.1/249.3/45.5

Training

Switched up shoulder/back days so I could train with Ev. We ended up doing his routine. I think this was it... can't remember 100%

Shoulders

Reverse Fly
Seated Smith Press
DB Reverse Fly on Incline
DB Lateral
Lying Side Lateral on Incline Bench
Bent Over Lateral on Pulley

Finished with a couple of sets of unweighted ab work.

FB#35

04-11-2011, 06:00 PM

Falling a bit behind with these updates....

Saturday April 9th

Morning Weight: 165.6 Steadily going down. 12 weeks out and 12 lbs to make lightweight. Perfect.

Nutrition

Fired up the Q for the first time this year. Had a double(nofat)cheeseturkeyburger! It was so awesome to eat post workout.

P/C/F

246.7/255.4/47.7

Pic of said deliciousness

http://i1088.photobucket.com/albums/i340/contestprep/turkeyburger.jpg

Training
Back

Pullovers on Puley 80x12, 100x12, 120x12, 140x12
DB Row 80x12, 100x10, 110x8
T-bar Row 90x12, 135x10, 180x8
Seated Wide Grip Row x12, x11, x8, x8
Seated Reverse Grip Hammer Strength Row 1ppsx12, 2ppsx12, 3ppsx6, 3ppsx8 (spot)
Lat Pulldown x12, x10, x8, x6 ,x6
Reverse Grip Lat pulldown 2x12

Tris
Seated DB Overhead extension 4x12
Pulley Pushdowns 4x12
Pulley Kickbacks 3x12

Cardio

350 cals- incline walking

Sunday April 10th

It was nice again out, so instead of prepping my chicken breast in the oven....

http://i1088.photobucket.com/albums/i340/contestprep/chickengrill.jpg

Ahhh yeah. Should last 4/5 days hopefully. I ended up eating some right away haha.

Morning Weight: 165.2

Nutrition

Nothing overly exciting today...

P/C/F

220.2/130.5/39.6

Training

Cardio

400 cals- incline walking

FB#35

04-13-2011, 01:10 PM

Monday April 11th

Morning Weight: 166.2 ummm... hello you are going the wrong way

Nutrition

Delicious refeed day! Made some low fat cookies!

P/C/F

224.4/378.2/46.1

Training

Tough one today, wasn't really feeling it.

ME lower- Ham/Glute focus

Sumo DLs 135x5, 225x5, 315x3, 335x3, 365x3, 385x3, 3 x 405x2
Squats 135x8, 135x8, 185x5, 225x5, 245x4, 275x5, 295x5
Bulgarian Split squat 65 x12, 95 x12, x10, x8
One Leg Good Mornings 95x6, 65x10, 65x10, 65 x10
Single-leg lying leg extenstion x12, x12, x10, x10

Tuesday April 12th

Morning Weight: 167.0 Well this is ok cause it is post refeed... but still should be going down here.

Nutrition

Will be working with a trainer from here on in. He's had a lot of success training guys in this area. Going to stick to my eating plan for this week and then he'll assess what he wants me to do.

P/C/F

More turkey burgers! This time had a bit more fat left over so I put a slice of mozz. Real too, not the low fat!

250.5/174.2/44.5

Training

Glutes+Hams completely fried from yesterday.

Starting to get weak on some of these presses

Chest

Incline BB 135x8, 155x5, 185x8, 205x5, 225x5, 245x3, 255x3
Flat DB 100 x10, x7, x6, x6
Incline HS Parallel Grip 1ppsx15, 2ppsx12, 2pps+25 x10, x10, x8
Decline DB Fly 4x12
Incline DB Fly 3x12
Seated Fly Machine 3x16

Bicep
Can't really remember did a bit extra though this week ~ 8 sets

FB#35

04-15-2011, 08:34 AM

Wednesday April 13th

Morning Weight: 167.6 ummm.....

Nutrition

P/C/F

240.8/154.4/53.4

Training

Cardio-
elliptical:
5min warmup
12 15/45 HIIT sessions
8min cooldown

Calves
Seated Calf 6x12
Leg Press (toes in, toes out, normal) 4 sets of each

Core
Machine Crunches 6x15
Standing Twist w/BB
Side Bends on Hyper Extension

Thursday April 14th

Morning Weight: 168.0 This isn't getting funny anymore. Not sure how I went up this week....

Nutrition

Chicken cakes. Inspired by bwelch. Not bad, I used too much breadcrumbs tho.

http://i1088.photobucket.com/albums/i340/contestprep/IMG_0333.jpg

P/C/F

257.3/250.6/41.7

Training

Had a good leg workout, read solid. Playoff hockey kept me distracted and I somehow managed to survive the post workout cardio.

DE Lower- Quad Focus

Low Box Speed Squats 135x8, 185x5, 12 x 205x2
Front Squats 2x 185x5, 2x 225x5
Hack Squat 2ppsx8, 2.5ppsx5, 3ppsx5, 2x 3.5ppsx5
Leg Press 3ppsx14, 4ppsx14, 5ppsx14, 6ppsx14
Single-leg Leg extension 6x12

Cardio

350 cals- incline walking

EvSer

04-15-2011, 09:09 AM

FB#35

04-15-2011, 09:28 AM

hey man whats in those chicken cakes. Sorry for not being at the gym last couple of days gotta get tomorows final out of the way. Ill be at the gym tomorow night after work and sunday for sure i have to catch up on some workouts. let me know if ul be there any of those days

Chicken cakes:

200g chicken breast
60g breadcrumbs (italian style you know it)
1 whole egg
15ml light mayo
~15ml mustard
Chili pepper, cayenne pepper, salt, parsley, touch of garlic

came out to 62/44/14. I would add some carrots/celery next time. Maybe onion, but I don't really like onion. Also, this was too much breadcrumbs/amount of chicken.

I'll join you saturday night.

FB#35

04-17-2011, 12:20 PM

Friday April 15th

Morning Weight: 167.6 Slowly starting to come back down. But honestly I am really disappointed and confused by the weight issue here.

Nutrition

P/C/F

253.9/243.4/43.0

Training

Another good solid workout.

Back + rear Delt

Pullovers on Pulley 80x15, 100x15, 120x12, 135x12, 150x10, x10
Lat Pulldown (wide grip) 150x12, 165x10, 180x6, 2x 195x6
Lat Pulldown (Palms facing) 3x 180x10
Lat Pulldown (Reverse grip) 2x 165x12
HS Row 4x 2ppsx12
Seated One Arm Row 5x12
Reverse Fly machine 4x12
Lying Incline Side Lateral 2x12
Rack Pulls 135x5, 225x5, 3x 315x10

Saturday April 16th

Morning Weight: 166.2 Finally getting back to where I was at the beginning of the week. Officially 11 weeks out and I got at least 12 pounds to lose to make lightweight... and who knows how much more to get shredded.

Nutrition

It was a tortilla pizza kind of day...I had a chicken/mushroom one and a mozzarella (real!)and mushroom one aswell.

253.9/224.9/47.4

Training

Shoulders

Seated BTN Press 135x12, 135x12, 155x8, 185x2 (.... weak), 135x10, 135x12
Seated DB Press 2 x 75x10
DB Front Raise (normal +hammer) 4x12
DB Side Lateral 4x10
Side Lateral Machine 2x run the rack (105-->30)

Tris
Seated DB Overhead extension 4x12
Decline DB Skull crushers 2x12
Cable Pushdowns 4x12

Cardio

350 cals- incline walking

FB#35

04-17-2011, 12:28 PM

Just a couple of pics I just took this morning... Just seeing how different lighting affects the image quality... its pretty crazy

MM1 With natural lighting

http://i1088.photobucket.com/albums/i340/contestprep/mm1.png

MM2 With lights 'on'
http://i1088.photobucket.com/albums/i340/contestprep/mm2-1.png

I'll have a full progress update next week at 10 wks out.

deltpecx

04-17-2011, 02:45 PM

Don't let the weight issue mind games get you unfocused.

Natural lighting from the left looks best....kind of like the paintings of the masters..Rembrant, Van Gogh etc.

You have a lot of mass! Looking good!

Paul_2_Oh

04-18-2011, 06:34 PM

Fuuuuu at your density! Keep it up mate!

FB#35

04-19-2011, 10:04 AM

Monday April 18th

Yes.. i skipped a day. But nothing really exciting happened on Sunday. Hit my macros and did my cardio.

I am now officially working with a coach for these last 11 weeks. The guy is a bit 'old school' in his approach but he has a good track record and I'd like to see how my body responds to his style. He has me eating eating the traditional style, i don't mind too much as I enjoy my sweet potatoes and chicken/fish. Plus 11 weeks isn't the end of the world to sacrifice some kid's cereal and bagels. If I ever feel like I'm going nuts from this 'clean' eating I'll swap the foods for their equivalent macros, but I'd like to follow his advice as best as possible, otherwise why would I pay him?

With that said I have an additional cardio session starting this week.

Morning weight: 167.2

Training

ME lower- Ham/Glute focus

Squats 135x8, 135x8, 185x5, 185x3, 225x3, 245x3, 275x3, 295x3, 315x3,335x2, 345x2, 225x18
Sumo DLs 135x8, 225x5, 315x8, 365x5,365x5
GHR 4x12
Abductor work 3x20
Single-leg lying leg extension x12 (x4, x4, x3, x3)

bwelch1985

04-19-2011, 11:17 AM

FB#35

04-19-2011, 03:19 PM

I'll be honest...I'm a little disappointed that you decided to hire an "old-school" broscientist prep coach. You know better man. You've been kicking preps ass so far and having excellent results...why pay someone (that may very well be less knowledgeable than you regarding nutrition) just to tell you to eat f*cking chicken breasts and sweet potatoes?? You can eat those things if you want to anyways...

What kind of macros/cardio/etc. does this guy have you on if you don't mind my asking?

Well he's not one of those crazy zero carbs/5 hrs of cardio on empty stomach in the morning guys. My macros are almost exactly the same, he just believes that during prep you should fool your body with the traditional 'bodybuilding' foods. So he gave me some set meals to eat and macros come out to ~278/221/40. But there is definitely a lot more fiber in his plan than mine. For cardio I'm at 5x40 mins nothing specific for cals tho, thats one thing I didn't like.

As for why I decided to go with this coach: I really learnt a lot this prep both from experience and all the reading I've done around the forums. This is by far the leanest I've been my entire life. Going in, I would've never thought it possible to get to this point eating the foods I did, and not following strict timing, etc. So I'm glad I did it this way, definitely will keep this macro tracking approach in the offseason.

But I see no harm in trying the traditional way. I have zero experience with posing/adjusting the diet to get super lean. Not to mention the head games that have already started. So I hope that a coach could really help with this. I know you had a post about how half the fun of contest prep is learning and adjusting by yourself. And I would agree. But for the first time I'd like to go with a coach. And I hope to learn even more about nutrition and my body along the way.

And why go with a 'bro' coach and not some one else? Personally, I'd like to go with someone local for the first time. Someone who I can go talk to, see in person, etc. I really respect the great job the guys at 3DMJ do, I have not come across one person who had something bad to say. Plus this guy has a good track record, works with good athletes and realizes that everyone is different.

Anyway I'm seeing him again Friday to assess if there were any changes from switching up the diet.

Off to the gym then....

/warandpeacelengthnovel

Warrior9

04-20-2011, 05:44 AM

Dude! So much mass... don't know why it took so long for me to join in on this but im def in. Looking good keep pushin!

As far as what britt said. I sort of agree. I mean why fix what isn't broken?
you have been doing great by yourself, why change it up?

FB#35

04-20-2011, 07:00 AM

Tuesday April 19th

Morning Weight: 166.6

Nutrition

So I never had oats (that I could remember). And I was scheduled to have a cup this morning. Decided to try the whole overnight oats thing since I had a feeling I would prefer oats cold and not warm. It was pretty good especially for the first attempt. Will be trying oat pancakes tomorrow morning.

Training

Bench is getting weak... oh well to be expected I guess.

Chest

Flat BB 135x8, 135x8, 185x8, 225x3, 245x3, 275x3 (spot on last rep), 295x1 (spot on sticking point)
Decline BB 4 185x12
Incline HS (Parallel Grip) 4 x 1pps+3x25ps xfailure --> 1pps+2x25ps xfailure --> 1pps+25ps xfailure --> 1pps xfailure (super massive drop sets from hell...)
Flat DB Fly 4x12
Fly Machine 3x15

Bicep

Standing DB Curl x12
Seated DB x12
DB Hammer x12
DB "inwards" curl x12
DB Preacher (two angles) x12
Alternate DB curl x12
Single arm DB curl x12 (x3,x3,x3)
Reverse BB Curl x12

Cardio-
Elliptical 35mins:300cals

Dude! So much mass... don't know why it took so long for me to join in on this but im def in. Looking good keep pushin!

As far as what britt said. I sort of agree. I mean why fix what isn't broken?
you have been doing great by yourself, why change it up?

I wasn't sure if it was broken or not? Maybe I was getting paranoid but I felt like I wasn't progressing at a rate that I should be. But like I said I just hope to learn more about my body and the overall prep process. By the end of all this I will have followed both 'extremes' and really have a solid understanding of what I can learn from both approaches.

Misc

It was snowing/ice raining this morning. I hate this country haha

bwelch1985

04-20-2011, 11:20 AM

FB#35

04-20-2011, 01:43 PM

Sorry about my last post brother. Upon re-reading it I really came off like a jerkface. I COMPLETELY understand where you're coming from in getting the coach. I've second guessed every single thing I've done so far, and the peace of mind of having an experienced coach would really take a lot of that stress away, no doubt.

I'm sure you will learn a ton of valuable information from him so long as you constantly ask questions and demand that he explain his strategies rather than just dictate them. Remember, YOU are paying HIM, so you are his boss and you have the right to ask questions and attempt to learn his methods.

Can't wait to see how the rest of this thing plays out, man! You are going to be an absolute force on stage!

Hey man.... ummm all those new cardio sessions you've added (i think?) must be messing with your head cause you didn't really come off as a 'jerkface' face whatsoever. Was it a low carb day ;)?

Off to do some cardio/calves/core..... yes that alliteration was on purpose.

Update pics to come next week at the big 1-0 mark!

deltpecx

04-20-2011, 05:18 PM

Going in, I would've never thought it possible to get to this point eating the foods I did, and not following strict timing, etc. So I'm glad I did it this way, definitely will keep this macro tracking approach in the offseason.

Are you saying that your food intake is not on a strict timetable?
Can you explain?

And why go with a 'bro' coach and not some one else? Personally, I'd like to go with someone local for the first time. Someone who I can go talk to, see in person, etc.

I'm not sure what you mean by 'bro' coach.
If I were to hire a coach I would prefer a local guy too for similar reasons you stated.
I just would feel more comfortable with someone I could go and see.
Someone who could see me and how I am progressing in person.

FB#35

04-21-2011, 08:29 AM

Wednesday April 20th

Morning Weight: 165.2 Well at the very least we got the scale moving again!

Nutrition

Tried out some oat pancakes this morning and it turned out pretty good.

75g oats
half cup almond milk
half cup egg whites
2 eggs
touch of vanilla

Tossed all that in the magic bullet and it came out pretty good!

I also picked up some Walden Farms stuff (a bunch of salad dressings mostly). I found out recently that they are sold at some local groceries nearby. Tried out the 'bacon ranch' on my tuna salad. It was pretty good. Going for the honey dijon tomorrow I think.

Training

Cardio
10 min warmup on treadmill
A variety of footwork drills from my football past (I ended up using a real ladder in my basement at one point). This always makes me feel so out of shape and slow.

Core
Crunches/Side Crunch/Reverse Crunch SS x3
Cable Crunch/Side Cable Crunch/ Weird Balance stuff SS x3

Are you saying that your food intake is not on a strict timetable?
Can you explain?

Well I didnt really follow any 'you must get x carbs/fats at exactly these hours of the day. You must have a shake immediately post workout and must eat one hour later'. So if some days I wanted some carbs at night/morning I would. But for the most part carbs were centered around workouts but not by any specific time or ratio.

I'm not sure what you mean by 'bro' coach.
If I were to hire a coach I would prefer a local guy too for similar reasons you stated.
I just would feel more comfortable with someone I could go and see.
Someone who could see me and how I am progressing in person.

It was kind of in reference to the debate going on lately around here/nutrition section about the whole 'broscience' notion of when to eat your carbs, what time of carbs you are allowed, how 'sugar' is evil if its from white bread/pasta.
So it was just to say that my coach is of the old school belief that all my carbs should come from the typical BB foods (sweet potato, oats, veggies) and doesn`t want me having any more of those non-traditional carb choices. Anyway thats for now I see him again Friday to see where I stand.

FB#35

04-21-2011, 07:45 PM

Thursday April 21st

Morning Weight: 164.6 Ohh yeah moving down. Almost gonna set a new low. We'll see what tomorrow morning brings.

Nutrition

Tried out some WF choc syrup (couldn't find the dip....) on some oat pancakes. It was ok... not great though.

Subbed in 100g of sole for shrimp. Sauteed that shrimp with some garlic/paprika/salt, best fish I've had all prep!

Training

DE Lower- Quad Focus

Low Box Speed Squats 135x8, 185x5, 12 x 205x2
Hibox Squat 185x5,225x5,275x5,295x5,315x5
Front Squat "machine" (decline?) 1pps x12, 2ppsx12, 3ppsx12, 4ppsx12, 5ppsx12 <--- never used this before not sure if this is heavy or not...
Leg Press 4ppsx146, 5ppsx16, 5ppsx16, 5ppsx16, 5ppsx18
Single-leg Leg extension 5x12

Cardio

40 mins ~380 cals- elliptical

FB#35

04-23-2011, 11:00 AM

Friday April 22nd

Morning Weight: 164.6 No change. But a good week overall.

Nutrition

Been loving those oat pancakes for breakfast. The WF choc syrup is a great addition as well.

Training

So I somehow pulled my trap on Tuesday training chest but didn't really feel it until this workout. Kind of hampered some of my training but overall was a good session. And yes, I am extremely injury prone. I never made it through an entire football season without some new injury. I've already had 2 surgeries from injuries. Arthritis in one knee, etc.

Back

Pullovers on Puley 80x15, 100,x15, 120x12, 130x12, 140x12, 150x12
Wide Grip Lat pulldown 150x12, 150x12, 165x10, 180x8, 195x6, 195x6
Wide grip palms facing lat pulldown 165x12, 4 x 180x10
reverse grip lat pulldown 4x 165x12
HS seated row 1pps+25 x15, 4x 1pps+50x12
BB row 3x 135x12

Reverse fly on incline bench 3x12
Seated Reverse fly machine 2 x12

Misc

One of my good buddies is back in town visiting from Boston. So I have now become 'that' guy traveling around with tupperware of chicken breast and sweet poatato.

Young9

04-23-2011, 12:05 PM

You mind sharing the recipe on the oatmeal pancakes?

EDIT: found it...my bad...keep killen it in here!

FB#35

04-24-2011, 09:19 AM

You mind sharing the recipe on the oatmeal pancakes?

EDIT: found it...my bad...keep killen it in here!

The only adjustments I've made is that I now add:

1tsp baking powder
1tsp stevia for sweetening

It might look super liquidy when you blend it all together but it comes out pretty good.

Here is a pick from this morning:

http://i1088.photobucket.com/albums/i340/contestprep/pancake.jpg

FB#35

04-24-2011, 08:48 PM

Saturday April 23rd

Training
Lots of drop sets. Really felt it afterwards. Shoulders were toast!

Shoulders

Seated OHP 4 x 135x12
Cybex Seated Press machine x12, 2 x10(x8)
DB Front Raises 4 x12(x10,x8)
DB Side Lateral x12, x12, x10, x8,x8
Seated DB lateral 3 x12(x10)
Lateral raise machine 2 x quad drop sets each one to failure

Tris
Seated DB Overhead extension 4x10
Pulley Pushdowns 4x10
Pulley Kickbacks 3x12

Cardio

Elliptical 36mins:400cals

Sunday April 24th

Morning Weight: 164.2

Training

20 mins elliptical :225cals
20 mins incline walking:222 cals

FB#35

04-25-2011, 06:49 AM

Monday April 25th

Morning Weight: 164.0! New Low! hell yea

Training

Taking the day off. As of tomorrow I'm going to switch to a 3 on 1 off split of:

Legs
Upper Push (chest/front delt/tri)
Upper Pull (back/middle+rear delt/bi)

Going to do core/calves every 'off' day.

Misc

One of the reasons I'm taking the day off from training. Going to see these guys tonight. Need some energy for the pit....

nX-Cs4drM_0

Paul_2_Oh

04-26-2011, 06:36 AM

164? Getting shredded dude. Good luck on the new split. It's intense. I just did it for three weeks for post-contest rebound.

deltpecx

04-26-2011, 06:52 AM

Monday April 25th

Morning Weight: 164.0! New Low! hell yea

Training

Taking the day off. As of tomorrow I'm going to switch to a 3 on 1 off split of:

Legs
Upper Push (chest/front delt/tri)
Upper Pull (back/middle+rear delt/bi)

Going to do core/calves every 'off' day.

How was the concert?

That's an interesting bodypart breakdown in the new split.
What's the source?
Congrats on the new weight low.

FB#35

04-26-2011, 10:44 AM

164? Getting shredded dude. Good luck on the new split. It's intense. I just did it for three weeks for post-contest rebound.

This is probably one of my favourite types of splits actually. Obviously I decrease the volume a bit from what I do now otherwise I would die! Going to iron out the details tonight but I think it will be one heavy squat, one heavy DL and one heavy press per week to start off each day. So some sort of hybrid power/hypertrophy I guess.

10 weeks to go and 10lbs to hit 154 to make lightweights. Then I can really get shredded! Should be taking some 9.5 wks out pics tomorrow!

How was the concert?

That's an interesting bodypart breakdown in the new split.
What's the source?
Congrats on the new weight low.

No real source for the break down, but I wanted to increase frequency of hitting each muscle.

Concert was sick. One of the opening bands was "Powerglove" for any one my age who plays(ed) SNES/watched cartoons you need to check them out. Nothing more fun than moshing to megaman, ff7, pokemon, and power rangers.

NH9u3wpmxwA

FB#35

04-27-2011, 06:58 AM

Tuesday April 26th

Training

Had a brutal quad workout. Decided to add calves to the leg day workouts. And taking bicep off from the back day and adding it to one of the 'off' days.

Lower- Quad Focus

Front Squat 135x12, 135x12, 185x5, 225x5, 225x5, 225x5
Hack Squat-Narrow Stance 2ppsx12, 2pps+25x12, 3ppsx8, 3pps+25 x7
Leg Press-Narrow Stance 5ppsx14, 6ppsx12, 6ppsx10, 6ppsx12, 6ppsx10
Single-leg Leg Extensions 4x12
Seated Calf-Raise 6x12

-Can't walk down the stairs today....

FB#35

04-27-2011, 05:10 PM

A little mini write up as I sit 9.5 wks out from my first show.

As tough as prep has been, both mentally and psychologically, I have to say its been a great experience so far! I feel that because of this prep I have really learnt a lot about nutrition from all the reading I've done as well as about myself and how my body works.

I highly doubt I'll bring that crazy conditioning (aka berto and some of the other guys logging it here) to the stage, but for my first show I think I'll be happy and my conditioning should definitely at worst be competitive.

With that said, managed to snap up some pics while I was hitting some poses for my coach today. The lighting is different that the old ones, but I think these are even more meaningful since the lighting he has said up in the posing room is supposed to mimic stage lights (bright/overhead/strong lighting). Pics are taken from an angle because my buddy was standing a bit to the side. And one more excuse my quads were toast from yesterday and I had a really hard time flexing the legs properly.

Pics!!

Front Relaxed
http://i1088.photobucket.com/albums/i340/contestprep/frontrelax.png

FDB
http://i1088.photobucket.com/albums/i340/contestprep/FDB-1.png

Side Chest
http://i1088.photobucket.com/albums/i340/contestprep/sidechest-3.png

FB#35

04-27-2011, 05:12 PM

Back Relaxed

http://i1088.photobucket.com/albums/i340/contestprep/bkrelax.png

BDB

http://i1088.photobucket.com/albums/i340/contestprep/BDB-1.png

RLS my worst pose
http://i1088.photobucket.com/albums/i340/contestprep/RLS.png

Side Tri
http://i1088.photobucket.com/albums/i340/contestprep/sidetri-2.png

Two MMs

http://i1088.photobucket.com/albums/i340/contestprep/MM1-1.png

http://i1088.photobucket.com/albums/i340/contestprep/mm2-2.png

FB#35

04-28-2011, 10:44 AM

Wednesday April 27th

Nutrition

Some small changes to the my diet upcoming. On days 'off' (cardio/abs/bicep) I will be cutting out 8oz sweet potato (40g carb) but I get to add 100gr of meat. Also getting a carb up on this Sunday! Up to 300CHOs! I'm excited.

Training

Was training alone so I kept the tempo up and got in a workout in 70 minutes. Strength really wasn't all there

Upper Push

Incline BB 135x15, 135x12, 185x12, 185x10, 185x8, 185x6
Flat DB 100x4, 100x6, 100x7, 85x8, 85x8
Flat DB Fly 4x12
DB Front Raise 6 x 20x8(15x4) (drop set on each)
DB Side Lateral 6 x 20x12(15x6)
SS Cable Pushdown/Pulley Kickbacks 4x12

Cardio

22mins elliptical + 19mins incline walking --> 420 cals total

deltpecx

04-28-2011, 03:13 PM

You look good in those pics.

In the side chest your bicep looks huge.
For not flexing those quads they look pretty sick.

TheNaturalOak

04-28-2011, 06:22 PM

jst stopping in and letting you kno ur doing/did a great job dude.

9.5 Weeks out and ur quads are both massive/defined.

FB#35

04-30-2011, 08:14 AM

Thursday April 28th

Got in a solid back session. Still feeling pretty good overall but I'm feeling hungrier as every day passes.

Training

Pulley Pullover 5x12
BW Pullups x12, x10, x8, x6
Lat Pulldown- Wide Grip/Palms Facing 165x10, 180x7, 195x6
Lat Pulldown - Reverse Grip 3x12
HS seated Row 4x12 @2pps
Seated Row machine 2x12
Reverse Flys 6x12

Cardio
40 mins incline walking

Friday April 29th

Morning Weight: 162.2 New Low! Keeping it steady with the new lows! Hopefully the boss will bump my carbs or add in some more carb ups... one can dream right?

Carbs were cut by 40g today, but I did have 100gr of flank steak. Tasted so good after all this chicken.

Training

Hit up some cardio and got in a little ab action before watching day 2 of the draft

Cardio:
20mins elliptical + 20 mins incline walking

Core:
Cable crunches 6x15

You look good in those pics.

In the side chest your bicep looks huge.
For not flexing those quads they look pretty sick.

Thanks man. Its funny cause my coach says the exact same thing about my arms looking much better from the side.

jst stopping in and letting you kno ur doing/did a great job dude.

9.5 Weeks out and ur quads are both massive/defined.

Thanks for stopping by man, good luck on your prep as well.

phibit

04-30-2011, 10:45 AM

Side Tri
http://i1088.photobucket.com/albums/i340/contestprep/sidetri-2.png

Um, dude you are super jacked, congratulations!! Sick abs and everything... you ****er!! Also, can we see more photos of your inner thighs (no homo) and your wang (homo)?

bwelch1985

04-30-2011, 11:14 AM

Young9

04-30-2011, 12:01 PM

big time improvements since your last set of pics unless the lighting makes that much a difference lol but either way you are looking good (no homo) and when you lose about 5 more lbs...you are going to be shocked the way you look. Great progress mayne!

FB#35

04-30-2011, 02:09 PM

You look absolutely sick man. This is gonna sound ridiculous (b/c of the whole natty vs. enhanced BS) but your physique is pretty close to my ultimate goal physique. Gotta find a way to get these damn pecs and biceps to grow first though! lol

Dude, its crazy how we all see ourselves, in my mind your 'ahead' of me in terms of development. Maybe I got a thicker chest but thats about it in my mind. And we're both still young so we got lots of time to improve our weakpoints.

Either way, I'm sure you can EASILY get your chest to this size when its all said and done. Your dedicated and train smart.

And its not like I've really used anything strong (yet..haha). I've just ran two PH cycles and have been doing this prep natty since February. And one was to make up for all the muscle I lost post hernia surgery. I don't think I'm any where near the natural limit, so I'm not sure if that is what you were implying, but you can definitely get to a much higher level than I am now.

With that said... I've been working on some big plans for this offseason ;). I think I'll look completely different the next time I compete.

big time improvements since your last set of pics unless the lighting makes that much a difference lol but either way you are looking good (no homo) and when you lose about 5 more lbs...you are going to be shocked the way you look. Great progress mayne!

Thanks man! Actually the lighting is unflattering in these pics. Well unflattering compared to natural lighting anyway.

9 more weeks of hard work to go! (then reverse dieting, which will be hell).
Off to hit some sumo dls.

FB#35

04-30-2011, 06:50 PM

Saturday April 29th

Its so relaxing to be done school and just doing nothing all day but watch the draft. Tried to bake my oat pancakes into a cake.... it almost worked. Didn't fluff up as much as I thought though.

Morning Weight: 160.8! New Low! The numbers keep on dropping! Really hoping this means a carb bump up this upcoming week.

Training

Was able to tighten my belt one more notch! I don't really measure my waist so this is my only means of tracking my waist size. Glad to see it is still shrinking.

Lower

Sumo DLs 135x8, 135x8, 225x5, 275x5, 315x5, 3x 365x3
BB BSS 45x12, 65x12, 65x12, 75x10, 85x10
GHRs 4x12
Standing Leg Curl 4x12
Abductor work 3x12
Standing Calf Raise 6x12

FB#35

05-03-2011, 10:44 AM

Sunday May 1st

Morning Weight: 160.2! New Low! Three in a row!

Ate a whole box of KD PWO as my part of my carb up... haha mad craving satisfied..

Training

Strength wasn't very good, maybe it was all those lows...

Upper Push

DB Seated OHP 60x12, 70x10, 75x10, 85x7, 85x6
BB Bench 4x10
Incline Flys 6x12
Pulley Front Raise 6x12 (drop on each set)
SS Seated DB tricep extension//Pulley Kick back 4x12

Cardio
40 mins Elliptical

Monday May 2nd

Morning Weight: 160.8 A slight bump up from the refeed

Saw my coach today. He was really happy with the progress I made since Wednesday. We got rid of low days and I got another carb up on Thursday. Going to see him on Friday again and assess where we're at.

Training

My shoulders are definitely a weak point compared to my arms. So I'm going to start my workouts with shoulders from now on so I can focus on them. Especially middle and rear delt which need as much focus as possible.

Pull

DB Side Lateral 5x12 (drop on each)
Lying DB side laterals 4x12
Reverse flys 3x12
Pulley pullovers 80x12, 100x12, 120x10, 140x10, 140x10
BB Row 135x12, 185x10, 185x10, 185x8, 185x8 (135x12)
DB Row 2x 85x10
Lat Pulldown: Wide grip palms facing 150x10, 165x8, 180x8, 180x6, 195x6
Lat Pulldown: V-grip 4x12

Cardio
40 mins Elliptical

FB#35

05-04-2011, 06:04 PM

Tuesday May 3rd

Not a very exciting day. Some cardio and core work done in my basement. Crappy weather here lately...

Training

Cardio
25 mins Incline walking + 15 mins Elliptical

Wednesday May 4th

Morning Weight: 161.0 Not much change going on here.... but the tank hasn't been emptied in a while so we'll see what happens on that occasion.

Training
Just finished blasting the quads, had some difficulties walking out of the gym.

Quad Focus

Box Squat 135x5, 135x5, 185x5, 225x3, 275x3, 295x3, 315x3, 335x3
Hack Squat 2ppsx12, 2.5ppsx12, 3ppsx6, 3.5ppsx6
Leg Press 5x 6ppsx12
Single-leg Leg Extension 4x12

Might take out a set depending how sore I am tomorrow, I need to be able to hit up some cardio on days after legs, and if my soreness now is any indication tomorrow will be tough...

Going up to 300CHO tomorrow, I'm excited. Going to try and make some frozen yogurt using some FFGY/almond breeze and spend those extra CHOs on actual sugar!

FB#35

05-07-2011, 11:15 AM

Thursday May 5th

Not sure if it was the FFGY or too much cocoa but that frozen yogurt did not come out very good. But at least I found my ice cream machine!

Morning Weight: 160.2

Training

Push
Seated BB Press 135x12, 135x12, 155x7, 155x6, 135x8
DB Front Raise 6x12
Flat Smith Machine (Kept motion to lower half of ROM) 5x12
HS Incline Press 4x12
DB Flat Fly 3x12
DB Incline Fly 3x12
DB Overhead Extension x15, x10, x8,x6
Single Arm Pushdowns 3x12

Cardio
40 mins incline walking

Friday May 5th

Morning Weight: 159.2 New Low! Hell yea hitting a new low after bumping up carbs to 300 the day before. Officially being under 160 I can say I weigh less now than I did at 10 yrs old! Pure craziness.

Saw my coach today, he was really happy with the progress, said I looked sharper than on Monday... and he gave me another carb up! Two days in a row, its like christmas!

Training

Pull

DB Side Lateral Raise 15x12,20x12,25x12,30x12,30x12
Incline Lying Side Lateral Raise 4x 15x8(10x6)
Reverse Fly Machine 5x12
Pullover on Pulley 5x12
Pullups BW x8,x8,x7x6
Lat Pulldown- Wide Grip Palms Facing 165x8, 180x8, 195x6, 195x6
Lat Pulldown Reverse Grip 3x12
BB Row 135x15, 185x10, 185x10, 185x9, 185x8

Cardio
40mins elliptical

bwelch1985

05-07-2011, 11:37 AM

Damn you're making progress so fast I feel more and more behind every time I come in here!

Seriously doing great brother....keep pushin!

EvSer

05-09-2011, 05:29 AM

wudup bra? cant believe you weigh the same as at 10 years old thats insane lol. Anyway man to everyone following I can honestly say he looks much better in person than even the pics can show. Keep up the good work man. see yah at the gym!

deltpecx

05-09-2011, 06:22 AM

Carbs go up and weight goes down...not bad!

Congrats on the new low!

Young9

05-09-2011, 06:57 AM

damn bro...weighing less than you did at 10 yrs old? Thats crazy!

FB#35

05-09-2011, 11:54 AM

Saturday May 7th

Morning Weight: 159.6 Two days of higher carbs and only a minimal increase in weight I feel pretty good.

Looked and felt really great this morning as well. Was full and as sharp as I've ever been. Not spilled over or anything.

Training

~10 sets of various bicep work
Machine Crunches 8x12 (30-->100lbs)
Reverse Crunches 3x10
Oblique Work- 3 sets

Cardio
20mins elliptical + 20 mins incline walking

Me and EvSer did some posing after as well, when through relaxed and mandatories. Got a good sweat on!

Sunday May 9th

Had to make some sacrifices for Mother's day, my mom was set on going to some brunch so she could be with her mom and I couldn't disappoint her. Of course it turns out to be buffet style. I was pretty good and kept track of everything I ate. Unfortunately my mom didn't want me to bring the weight scale, she said it would embarrass her in front of the rest of the family, so I had to guess portions to the best of my ability. Ended up hitting macros for the day, but I'm guessing I went over because I have no idea on their cooking methods...

Training
Forgot how tiring hi rep sets of squats are... damn was I spent!

Ham/Glute focus
Squats 135x12, 135x12, 3 x 225x12, 275x5
BB Good Mornings 95x12, 95x12, 115x10, 115x10
GHRs 2x BWx12, 2x BW+10x10
Single-leg Lying Leg Curl 4x12
Abductor Work 4x15

wudup bra? cant believe you weigh the same as at 10 years old thats insane lol. Anyway man to everyone following I can honestly say he looks much better in person than even the pics can show. Keep up the good work man. see yah at the gym!

You makin me blush ;) We need to get some shots of you soon man. Your gettin leaner everyday! Leavin work in a bit!

Carbs go up and weight goes down...not bad!

Congrats on the new low!

Thanks!

damn bro...weighing less than you did at 10 yrs old? Thats crazy!

I was a big kid haha. I have the loose skin to prove it. On that note I really hope it starts to tighten up!

Got some upper push and cardio to go do!

EvSer

05-10-2011, 08:27 AM

just found basa at maxi. My new protein staple for sure lol

FB#35

05-12-2011, 08:35 AM

The last few days have been really tough. Energy levels have been non-existent. My mind has been all over the place I can barely focus at the gym/work/life, constantly having thoughts about food and what to eat. On top of that my weight has been jumping around all over the place varying up and down by as much as two pounds/day. Lately, all I want to do is sleep... but I keep thinking to myself, this is it, the final push. If competing was easy everyone would do it.

I've been hitting the diet properly and going to the gym throughout this but man, I really wasn't feeling it. On top of that the lab here has been super busy, with a bunch of new projects starting up this summer.

But last night I think I had a bit of an awakening, got in a good session with my bro Ev, and I'll be damned if I let him get better conditioning then me. He's started to catch up and I can't let that happen. I'm feeling a bit better and got some new resolve for the next 7.5 weeks.

I hope to get back to keeping a regular log to keep my focus on the prize.

I'll end that rant here and from here on out try to keep a positive outlook. Also, I should be getting some 7 wks out pics. I don't think I had great progress the last week so it should really be an eye opener to kick into last gear for this last stage.

/rant

bwelch1985

05-12-2011, 11:45 AM

Hell yeh man! I went through a very similar period recently and had the same awakening. At the end of the day, it's a few weeks of your life that you've committed to accomplishing something special. So, work harder than you've ever worked, suffer more than you ever thought you could suffer, eat less than you ever thought you could stand, and make the absolute most out of your prep! NO REGRETS.

FB#35

05-12-2011, 06:41 PM

Thursday May 12th

Felt a bit better overall today, didn't feel like a zombie amongst the living. I'll take it as a good sign.

Training

I decided to have to move up a meal to about ~1.5hrs before I trained. Also took a caffeine pill (200mg). I don't take any pre-w supps or drink coffee so this is usually enough to give me a kickstart. Overall it seemed to help as my energy in the gym was a bit better. I'll stick to this protocol for the next little while.

Quad Focus

Box Squats 135x8,135x8,185x5,225x5,245x5,275x5,295x5,315x3,33 5x3
Hack Squats 2ppsx12, 2pps+25 x12, 3ppsx6, 3pps+25x6
Leg Press 4 x 6ppsx12
Seated Calf Raise 6x12

Hell yeh man! I went through a very similar period recently and had the same awakening. At the end of the day, it's a few weeks of your life that you've committed to accomplishing something special. So, work harder than you've ever worked, suffer more than you ever thought you could suffer, eat less than you ever thought you could stand, and make the absolute most out of your prep! NO REGRETS.

Yeah man I remember reading that last week. It must be the ~7.5wk out curse!

Misc I think I may have determined a possible contributing factor to my overall death-like feeling: my allergies. I get seasonal allergies to stuff like pollen,grass,ragweed, etc. And with the recent batch of warm weather I think this could have cause my sneezing,itchy eyes/throat etc. That coupled with the dieting I think compounded the effects. But having realized that it my allergies are acting up I actually feel better!

FB#35

05-13-2011, 06:48 PM

Thursday May 12th

Morning Weight: 160.2 Weight is coming back down, I think the allergies may have caused me to hold a lot of water... the whole histamine thing.

Training

Hit up the gym with EvSer, lots of drop sets

Upper Push

HS Incline Press 1ppsx15, 2ppsx10, 3ppsx8, 3ppsx8(2ppsx6,1ppsx6), 2.5ppsx6(2ppsx4,1ppsx8)
DB Decline Press 4x8
Incline DB Flys 3x12 (with drop set on each)
Standing Pulley Flys 3x12 (drop set on each)
Seated Press Machine 5x10
DB Front Raises 6x12
Decline DB Tricep extension 3x12
Pulley Pushdowns 3x12
Pulley Kickbacks 3x12

Cardio Incline Walking 40 mins

Feeling like death post workout. stupid allergies

FB#35

05-13-2011, 06:51 PM

EvSer and I snapped some pics quickly after working out, we didnt have a mirror so the posing is a bit off.

I think I've made some progress since the last photos... but not a whole lot. Unfortunately the lighting is different... again. This was under a big halogen light in the gym bathroom haha.

FDB

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2019.jpg

Side Chest
http://i1088.photobucket.com/albums/i340/contestprep/IMG_2020.jpg

Back Relax
http://i1088.photobucket.com/albums/i340/contestprep/IMG_2021.jpg

RDB
http://i1088.photobucket.com/albums/i340/contestprep/IMG_2022.jpg

RLS

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2023.jpg

FB#35

05-13-2011, 06:53 PM

Side Tri

http://i1088.photobucket.com/albums/i340/contestprep/sidetricolor.jpg

Ab'n'thigh

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2025.jpg

MM

http://i1088.photobucket.com/albums/i340/contestprep/MM2-3.jpg

MM2

http://i1088.photobucket.com/albums/i340/contestprep/mmcolor.jpg

FB#35

05-13-2011, 06:56 PM

Some shots of Ev

Front Relax

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2012.jpg

FDB
http://i1088.photobucket.com/albums/i340/contestprep/IMG_2010.jpg

Side Chest

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2011.jpg

BDB

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2013.jpg

RLS

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2014.jpg

Ab'n'thigh

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2016.jpg

MM

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2017.jpg

EvSer

05-13-2011, 06:59 PM

man im behind i better make some improvements fast or im fkd. your looking good as usual bra good workout today! lighting is definitely ****ty though

FB#35

05-13-2011, 07:02 PM

man im behind i better make some improvements fast or im fkd. your looking good as usual bra good workout today! lighting is definitely ****ty though

haha that was fast... sitting on your couch doing nothing eh?

I think you looked better this morning honestly... remember you went what 9 hrs without any carbs probably super flat by the time we took these pics... especially cause we trained hard

EvSer

05-13-2011, 07:07 PM

sitting on your couch doing nothing eh?

the life of a bb on a friday night haha

CHRIS925

05-13-2011, 07:12 PM

the life of a bb on a friday night haha

if this was FB I'd like this LOL. Nice work you're both putting in here.. Keep on goin'! Crunch time!

FB#35

05-14-2011, 10:29 AM

Combining my first two meals of the day to make this delicacy:

Protein-Oatmeal Choc chip pancakes with PB and WF choc syrup

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2029.jpg

http://i1088.photobucket.com/albums/i340/contestprep/IMG_2028.jpg

Macros:

92/122/26

bwelch1985

05-14-2011, 11:58 AM

just when i think i'm safe from food porn in this thread!:mad: damnit! lol

EvSer

05-14-2011, 12:05 PM

yo dude il be at the gym at 4 my phone died on me

edit: holy **** those pancakes made me cream myself

FB#35

05-15-2011, 04:21 PM

Saturday May 14th

Been starting to feel a bit better. Allergies have subsided thanks to some change in weather and the benadryl.

Training

Continued the trend of lots of dropsets today. I feel like i get a very efficient workout using them.

15min elliptical: helps to clear out the sinuses so I did this first

DB Side Lateral 3x12, 4x10 (dropset of 6 reps on each)
Lying Incline DB Side Lateral 6x12
Reverse Fly Machine (one side at a time) 6x12 (drop set on each)
Pulley Pullover 4x12 (drop set on each)
Lat pulldown (palms facing) 135x15, 150x12, 165x8, 180x6, 195x6
HS seated DY-row 1ppsx15, 2ppsx12, 2ppsx12, 2pps+25 x12 (drop set:1pps)

Sunday May 15th

Not on overly busy day so far. Forgot to weigh in this morning. BBQ some chicken and made some sweet potato. Feeling much better than the beginning of last week, both mentally and physically. I'm ready to really blast it these 7 weeks, and come in at my best.

Training

Cardio: 40 mins elliptical

Core:
4 sets 'warmup'- unweighted ab work
5 sets pulley crunches/side crunches

just when i think i'm safe from food porn in this thread!:mad: damnit! lol

Haha I'm guessing your not venturing into Billy and Erics log then?

bwelch1985

05-15-2011, 04:47 PM

Haha I'm guessing your not venturing into Billy and Erics log then?

nah, i don't go in there any more. i explained to Billy that i needed to avoid it until prep was over for me. right now, i just eat the same "clean" foods every single day w/out even thinking about it...just like i was criticizing your coach for making you do a few weeks ago:rolleyes:...i'm a hypocrite for sure lol....just felt like i needed to keep my focus away from food for the sake of my mental health.

EvSer

05-15-2011, 05:54 PM

bwelch1985

05-15-2011, 06:29 PM

i feel like iifym isnt the be all end all of dieting. It can definitely play havoc with your mind, food becomes the centre of your thoughts. as if it isn't already during contest prep. Not saying to not switch a little thing up once in a while but i feel like eating ice cream and **** is just ridiculous, and not many serious bb can get away with it while dieting.

also, another trend ive noticed with the iifym crew is that most of them are hardgainers and get to eat like 400g carbs a day. Of course you get a lot more space to play around than when your an endo and have to severly restrict carbs/cals

i tend to agree w/ this right now. though i generally recommend iifym to anyone asking me for dieting advice, i've found that FOR ME, it's very unhealthy to tediously plan out 5 full meals w/ a huge variety of ingredients on fitday every day. i become far too obsessed w/ food, and that's just not the type of person i want to be. i don't want food to have such a large impact on my life, nor do i want it to take up any significant percentage of my thoughts. it's there, i enjoy the things i eat, i eat them to help me reach my goals, that's it. no planning out recipes, no long hours spent in the kitchen or grocery store, no worrying about creating the "best possible meal given these macros"....i'd prefer to just know what i'm going to eat, prepare it, eat it, and be done w/ it.

in the offseason i intend to do the same thing, just less precision as far as weighing/tracking and more freedom to eat out when i want to.

FB#35

05-15-2011, 07:54 PM

I would agree with the last few posts about food taking over all your thoughts.

I found that over the last few weeks my mind was a bit more at ease and less stressed over food, because I knew what I was going to eat for my upcoming meals, instead of worrying about how to best use my macros to make something amazing. I found that when I was just trying to hit macros I would become obsessed at work/on the bus with tallying up macros and trying to come up with interesting ways to try and fit some stuff in or create certain dishes.

Now, during the week, I'm more relaxed (still daydreaming about food don't get me wrong), and less focused on thinking about eating/food combinations. That being said on the weekend when my schedule tends to shift a bit, I'll combine some meals to make something tasty because I have time to look around the house for food or get ideas for recipes.

For offseason, I plan to reverse diet and be conscious of hitting my desired macros. But I plan to have several staple meals on most days so that I don't spend 3 hours a night on fitday playing around with food choices and quantities.

We're seeing our coach tomorrow morning... hoping for a carb up or even better... more carbs.... I can still dream right?