AustrianOakJr's journey to SHREDVILLE!! 2011 with Team 3DMJ

[SupaaJ]

Looking sick man.
Wow.
http://i51.tinypic.com/iqdcg5.jpg

[AustrianOakJr]

Looking great man! Congrats, I didn't know they were going to keep giving you supps! I thought it was a one time deal! That is a sweet deal, hope it all works out!

Well, thats the way it started.....but I went back to Mike and told him how the supps were really working for me and he said that they would be willing to help me out as I head to shred.


send some my way!!!

;)


Looking sick man.
Wow.
http://i51.tinypic.com/iqdcg5.jpg

Thanks! Im rockin' the new one now!

[tsajdak]

Bringin that sick conditioning Sean. You are going to be hard to beat. Can't wait!!!

[Bnizzle163]

WOW! You've made some big strides in the past couple weeks, Sean. Definitely see that nastiness coming through now :D. Keep pluggin away brotha!

[WhiteFiberz]

and if you don't stay up on them you lose them so quick....got up to doing +10lbs x 6...now I can't even do one unassisted lol

Umm I've been doing bw+70 x 8....are you guys doing them on lat pulldown machines?

[FATHER FLEX]

Dude! I would seriously never wear sleeves if I was you!

[Quelly]

Umm I've been doing bw+70 x 8....are you guys doing them on lat pulldown machines?

....take video of that dude...either you are the ****ing man, or....you're cheating lol

[AustrianOakJr]

Bringin that sick conditioning Sean. You are going to be hard to beat. Can't wait!!!

Me too! My upper body is better than its ever been.....but I cant wait to start seeing more detail in my quads, hams and glutes.


WOW! You've made some big strides in the past couple weeks, Sean. Definitely see that nastiness coming through now :D. Keep pluggin away brotha!

Thanks. Im a big fan of nastiness. :D Two more months to pull together something special.


Umm I've been doing bw+70 x 8....are you guys doing them on lat pulldown machines?


Dude! I would seriously never wear sleeves if I was you!

If I were you, I would just walk around neckid. :D


....take video of that dude...either you are the ****ing man, or....you're cheating lol

Seriously! VIDS! :eek:

[fltallpaul]

I see someone already took care of the black line...sweet! I can't wait to see how your season turns out!

[JohnBrowne]

Umm I've been doing bw+70 x 8....are you guys doing them on lat pulldown machines?

You're doing back extensions with a glute-ham focus.

GHR with BW + 70 is impossible.

[AustrianOakJr]

I see someone already took care of the black line...sweet! I can't wait to see how your season turns out!

Yep.....now I just need to be photoshopped green. ;)

Thanks Paul.

[healthybodies]

It looks like you have no eyeballs in that avitar lol :-)

[WhiteFiberz]

....take video of that dude...either you are the ****ing man, or....you're cheating lol




Seriously! VIDS! :eek:


You're doing back extensions with a glute-ham focus.

GHR with BW + 70 is impossible.

No video on hand, but I do them exactly like this, with a bit more back flexion at the bottom and I make sure I'm not just using my back to drive the whole movement. I guess this can be described as back extensions with a glute ham focus, but this is what I've seen described as a GHR everywhere.

[co1e_train]

Man if you do legit do GHR with that weight you sir are the man! Im going to start trying to do them but im doubtful ill be able to do them unassisted to start. Do you guys just have a training partner help push you back to the top of the movement or do you push off on a bench?

[AustrianOakJr]

It looks like you have no eyeballs in that avitar lol :-)

I dont. They popped right out of the sockets, but I just kept training anyways. ;)


Man if you do legit do GHR with that weight you sir are the man! Im going to start trying to do them but im doubtful ill be able to do them unassisted to start. Do you guys just have a training partner help push you back to the top of the movement or do you push off on a bench?

I started pushing off of a bench until I was able to lower myself all the way down unnassisted. Then pushing off of the floor like a push-up and finally now I keep my hands down at my sides.....I still use a little fingertip bracing at my hip level to keep myself about an inch off the floor. I still cant quite pick myself right up off the floor yet.

[Flynn]

I dont. They popped right out of the sockets, but I just kept training anyways. ;)

LOL! I guess you'll keep going until they carry you out. Looking good Sean!

[AustrianOakJr]

ARMS AND SHOULDERS HYPER

Pretty fun session yesterday. This day is always good for a monster pump.

SMITH SHOULDER PRESS

205 X 12
215 X 9
215 X 9, drop 205 X 3

BEH HEAD SMITH SP

155 X 9
155 X 8

MACH LATERAL RAISES (rear facing seat)

110 X 10
110 X 10

OCCLUDED DB CURLS

35's X 24 reps X 3

TRICEP V-BAR PUSHDOWNS

120 X 15
130 X 9
120 X 9

DIPS (upright)

BW X 12 (slow neg, explode up) X 2 sets.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4539.jpg

[kcjoynt]

WTF... you are a monster

[adamjohn32]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4539.jpg


You're looking HUGE... Any show dates picked yet, sorry in advance if you've stated this already.

[bwelch1985]

You're looking HUGE... Any show dates picked yet, sorry in advance if you've stated this already.

show?? pretty sure Sean's just getting ready for a spring break beach trip.

[J_Bo]

DEM ARMS!!!

And your chast is looking awesom, Sean!

It's official... you have the sexy.

[AustrianOakJr]

WTF... you are a monster

He he....a 169 lb monster. ;)


show?? pretty sure Sean's just getting ready for a spring break beach trip.

Nah, brah.....im gonna be the incredible hulk at a halloween party. Just wonderin' when I should cut my water and salt off......


DEM ARMS!!!

And your chast is looking awesom, Sean!

It's official... you have the sexy.

I gotta get some tan on.....the flash just washes me right out. Im not a vascular guy but my vascularity has been off the charts.....well, off of my charts, anyways.


You're looking HUGE... Any show dates picked yet, sorry in advance if you've stated this already.

Ive basically blocked out the month of June to compete. Almost every weekend.

[muffinman1996]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4539.jpg

I4UvBFo9ZlM

[co1e_train]

Thanks for the tip on the GHR's, now i just gotta try them lol.


And @ your new pic all i can say is...yes.



You sir are gonna OBLITERATE the competition

[bwelch1985]

Nah, brah.....im gonna be the incredible hulk at a halloween party. Just wonderin' when I should cut my water and salt off......

dude. halloween is only like 7 months away....you're STILL eating salt?! it's too late for you, maybe try again for halloween 2012.

[FATHER FLEX]

Ha ha ha! You guys just jinxed yourselves....funny now, but in a few weeks here we will have some guys post about summer pool parties, and what to do in order to get away with procrastination.

[gleesamo]

Dood! Your haaayuuge!

[BaFtub]

Yeah dude WTF. Next time I am pulling your shirt off so my Mom believes me next time!

That avi is also SICK

[AustrianOakJr]

I4UvBFo9ZlM

I got that look in my eye, dont I?? :)


Thanks for the tip on the GHR's, now i just gotta try them lol.


And @ your new pic all i can say is...yes.



You sir are gonna OBLITERATE the competition

No problem man....let me know how you do. And thanks....I hope you are right.


dude. halloween is only like 7 months away....you're STILL eating salt?! it's too late for you, maybe try again for halloween 2012.

DAMN!!! Ill start thinking about 2012 right away. I DONT want to screw this up again!


Ha ha ha! You guys just jinxed yourselves....funny now, but in a few weeks here we will have some guys post about summer pool parties, and what to do in order to get away with procrastination.

"Ummm.....ima gunna go to this pool party with lots of hot chicks and I want to know when I shood cutz my watur off so I can be shredded? And how long should I pump up before I remove my shirt?" :D


Dood! Your haaayuuge!

Dood! Thanks!


Yeah dude WTF. Next time I am pulling your shirt off so my Mom believes me next time!

That avi is also SICK

That might be kinda weird if you just start yanking my shirt off. Your mom might have some other questions after that. :D

And I would like my avi better if I was standing behind a trophy almost as large as me!!

[Bnizzle163]

Hands on hip is looking good. In the 160's?! You're going to start to get grainyyyyyy.

[ever1964]

Looking awesome dude. And if you can keep that red eye thing going on the stage, you will definitely intimidate everyone.

[adamrochester]

wicked new pics mate looking mad

[AustrianOakJr]

Looking awesome dude. And if you can keep that red eye thing going on the stage, you will definitely intimidate everyone.


wicked new pics mate looking mad

Thanks for the support guys!

[AustrianOakJr]

LEGS - HYPER - HAM/GLUTE FOCUS

Last night's leg routine was a bit mild. My glutes were feeling tight and overtrained...my back was achy. So i decided to keep the heavy compounds to a minimum in favor of some increased recovery. I went with a touch more volume on the ham isolation.

WALKING BB LUNGES

185 X 24 steps
185 X 24 steps

LYING LEG CURLS

90 X 12
105 X 8

SEATED LEG CURLS

110 X a bunch
*every time I try this machine I remind myself why its not a staple in my routine. The bio mechanics are just off for me and it feels awkward. So I dumped these.

STANDING SINGLE LEG CURLS

35 X 12 each leg
35 X 10 each leg

[AustrianOakJr]

Saturday morning can be a drag sometimes and I dont know why. Fridays are my refeeds and I usually stock pile the calories for the second half of the day. So ill hit 100+ grams of carbs preworkout, then 90g post, then ill have another 90-100g in the hour before bed. You would think id wake up supercharged and ready to rock. Weird thing this prep as compared to last is that my refeeds rarely raise my weight the following morning. Today I was a lb LIGHTER than friday morning. ALmost like I blast through the carbs over night or something. The only time I notice significant and consistent weight gain is on Monday morning after my Sunday off day (completely off). Anywhoo.....thought id make note of that in my log.

Today's pre and post workout nutrition and smorgasbord of clean eats and "IIFYM" fun.

This is my now "family famous" protein/pumpkin pancakes with cooked banana, Walden Farms syrup and low fat turkey breakfast sausage.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00054-20110402-08592.jpg

Post workout I had a nice eggwhite omelet with turkey pepperoni, reduced fat sharp cheddar, and oatmeal with better n' PB with a dash of FF cool whip on top for good measure. Rounding out the meal with some chai tea. Yes, I know this is an odd combo. But we do weird things in prep. ;)

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00055-20110402-1251.jpg


I also just tried Layne Norton's low fat/low carb cheese cake. And despite being skeptical at first, I am very impressed. Even my wife liked it.....and she is not a fan of most of my "concoctions". Obviously, its not like cheescake factory or something but the macros/taste ratio is off the charts!!!! Ill take a pic of my next one.

[BaFtub]

You make your pumpkin pancakes JUST like mine!

Im not a cheesecake fan but in your opinion wouldja recommend Laynes recipe?

Also....LEAVE MY MAMA ALONEEEEEEEEEEEEEE. I got the legs from her I think. Woman has cows for legs...phuck I hope she doesnt find bb.com LOL

[AustrianOakJr]

You make your pumpkin pancakes JUST like mine!

Oh they are AWESOME. THis is one recipe that will carry over to the offseason. I mix up organin pumpkin, egg whites, a little baking mix (like bisquick), vanilla or banana myofusion, cinnamon and splenda......add a splash of water to thin the batter and voila!




Im not a cheesecake fan but in your opinion wouldja recommend Laynes recipe?

Well, when you are prepping, anything sweet tastes awesome, so from that standpoint, i would recommend it. A little FF cool whip on top is the biz. Would I recommend you make it for your mom's birthday cake? Not so much. :D

I made a half cake yesterday to try it out. 16 oz of FF cream cheese, two eggs, 1/4 cup of skim milk, splenda, cinnamon and vanilla. Mixed it with a hand blender and put it in the oven for 40 min, followed by the fridge for 4 hrs. Its damn tasty.........but I am also a big cheescake fan.



Also....LEAVE MY MAMA ALONEEEEEEEEEEEEEE. I got the legs from her I think. Woman has cows for legs...phuck I hope she doesnt find bb.com LOL

No dis intended....lol. Any mom that travels 4 hrs round trip to sit (basically) by herself all day long to watch a bodybuilding contest to support her son.....Thats a good lady! Its awesome to have that kind of support.

[co1e_train]

Those meals look full of win man...makes me drool cuz I love banana's!

[wrkoutfrq]

I made a half cake yesterday to try it out. 16 oz of FF cream cheese, two eggs, 1/4 cup of skim milk, splenda, cinnamon and vanilla. Mixed it with a hand blender and put it in the oven for 40 min, followed by the fridge for 4 hrs. Its damn tasty.........but I am also a big cheescake fan.

what did you have the oven set at? i may be trying this out soon

[AustrianOakJr]

what did you have the oven set at? i may be trying this out soon

Heres the link to his recipe:
http://forum.bodybuilding.com/showthread.php?t=294171&highlight=layne+cheesecake

[tonsti]

Saturday morning can be a drag sometimes and I dont know why. Fridays are my refeeds and I usually stock pile the calories for the second half of the day. So ill hit 100+ grams of carbs preworkout, then 90g post, then ill have another 90-100g in the hour before bed. You would think id wake up supercharged and ready to rock. Weird thing this prep as compared to last is that my refeeds rarely raise my weight the following morning. Today I was a lb LIGHTER than friday morning. ALmost like I blast through the carbs over night or something. The only time I notice significant and consistent weight gain is on Monday morning after my Sunday off day (completely off). Anywhoo.....thought id make note of that in my log.

Today's pre and post workout nutrition and smorgasbord of clean eats and "IIFYM" fun.

This is my now "family famous" protein/pumpkin pancakes with cooked banana, Walden Farms syrup and low fat turkey breakfast sausage.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00054-20110402-08592.jpg

Post workout I had a nice eggwhite omelet with turkey pepperoni, reduced fat sharp cheddar, and oatmeal with better n' PB with a dash of FF cool whip on top for good measure. Rounding out the meal with some chai tea. Yes, I know this is an odd combo. But we do weird things in prep. ;)

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00055-20110402-1251.jpg


I also just tried Layne Norton's low fat/low carb cheese cake. And despite being skeptical at first, I am very impressed. Even my wife liked it.....and she is not a fan of most of my "concoctions". Obviously, its not like cheescake factory or something but the macros/taste ratio is off the charts!!!! Ill take a pic of my next one.Good lookin spread oak.Your not alone on eating weird combos of food.For dinner I had pork tenderloin and 3 carmelcorn rice cakes with suger free jelly :)

[Young9]

I dont know how I have missed this log for so long but Im in for the remainder...good lookin eats and that cable cross vid....EPIC...those striations are silly...next time do it shirtless ;)

Sub'd

[AustrianOakJr]

Good lookin spread oak.Your not alone on eating weird combos of food.For dinner I had pork tenderloin and 3 carmelcorn rice cakes with suger free jelly :)

It only gets weirder the deeper I go. Last night I made a meal of chicken and potatos and needed to get some fats in so I made some smashed cauliflower. I mixed it with cream cheese, cheddar cheese and garlic. It was pretty dang good. It had a mashed potato consistency.....cheese and garlic....cant go wrong!

I got another cheese cake in the oven now....ill snap some pics later!


I dont know how I have missed this log for so long but Im in for the remainder...good lookin eats and that cable cross vid....EPIC...those striations are silly...next time do it shirtless ;)

Sub'd

Thanks man. Good to have you along. I gotta stop in on your thread again and see what you are up to.

[gymratluke]

I dont know how I have missed this log for so long but Im in for the remainder...

Sub'd

Likewise! Gotta support the 3DMJ Team....SUBBED!!!

[wrkoutfrq]

Heres the link to his recipe:
http://forum.bodybuilding.com/showthread.php?t=294171&highlight=layne+cheesecake

oh sweet thanks man

[AustrianOakJr]

Here is a pic of my last one. This is a half of a cake. Makes for a thin cake, but still tastes great. I found that 40 minutes at 350 is just about perfect for a cake this size. Im pretty much officially hooked though.....I am bummin that I only have 215g of protein now!! :D

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00066-20110403-1423.jpg

[Bnizzle163]

Here is a pic of my last one. This is a half of a cake. Makes for a thin cake, but still tastes great. I found that 40 minutes at 350 is just about perfect for a cake this size. Im pretty much officially hooked though.....I am bummin that I only have 215g of protein now!! :D

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00066-20110403-1423.jpg

Yep I made these a lot at the beginning of prep. Definitely an awesome MRP :D.

Keep killin it, Sean!

[Young9]

that cake looks so good...I am going to make a pumpkin one soon! Thanks for the inspiration!

[AustrianOakJr]

Yep I made these a lot at the beginning of prep. Definitely an awesome MRP :D.

Keep killin it, Sean!

I finished off 3/4 of this cake today. He he! Its really so calorie light though.....


that cake looks so good...I am going to make a pumpkin one soon! Thanks for the inspiration!

oooh....pumpkin cheescake! I think we may have a winner!

[AustrianOakJr]

I snapped a shot of my dinner today. Its a bit bro-tastic...but I was loving the color on this one....thought it was purty....but my crappy cell phone camera really ruined it. Lol. This is chicken breast, sweet potato with WF pancake syrup, brocolli and mashed cauliflower with cheese. It was gooood. 40g of protein, 50g of carbs, and 4g of fat.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00068-20110403-1819.jpg

[proud_polack]

Hey I've done some studies on the Euro Training method and think you can benefit from it
-AuIURhCoAA
:p

[Eric-B]

Rochesterian right? Saw the D&C in the first post. I grew up in Gates/Spencerport.

Making awesome progress, I'll be following along for the rest.

[MikeCellucor]

I snapped a shot of my dinner today. Its a bit bro-tastic...but I was loving the color on this one....thought it was purty....but my crappy cell phone camera really ruined it. Lol. This is chicken breast, sweet potato with WF pancake syrup, brocolli and mashed cauliflower with cheese. It was gooood. 40g of protein, 50g of carbs, and 4g of fat.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00068-20110403-1819.jpg

I miss my sweet potatoes, lol...

[AustrianOakJr]

Hey I've done some studies on the Euro Training method and think you can benefit from it
-AuIURhCoAA
:p

Dude, I am sitting here laughing my butt off right now. That. Is. Awesome.


Rochesterian right? Saw the D&C in the first post. I grew up in Gates/Spencerport.

Making awesome progress, I'll be following along for the rest.

Yep....im live in Webster......"Where life is worth living". ;) Good to have you along, man.


I miss my sweet potatoes, lol...

Where did they go? Im sure you can get more! :D

[AustrianOakJr]

CHEST AND BACK POWER

DB BENCH PRESS

120's X 6
120's X 6
120's X 6 (with spot)

MACHINE LOW ROWS

180 X 8
200 X 6
200 X 6

INCLINE SMITH BENCH PRESS

225 X 8
245 X 6
245 X 6 (with spot)

CLOSE GRIP PULL DOWNS

255 X 6
270 X 6
270 X 5 (with spot)

SUPER SETS - CABLE FLYES/LAT PULL DOWNS ON ARC MACHINE

2 sets of each X 12-15 reps

MISC NOTES: Despite a REALLY long day, it was a decent session. I was up at the butt crack of dawn to do 35 min of MISS cardio b/c I knew what a full plate I had today. After cardio, i went right over to work, ate my breakfast.....then I had to teach, of course. I took a half day off (i have a loooong break in my schedule mid day every so often) to go to a physical therapy appt. So, I jammed out of work, did my PT (which is no vacation) and then back to work for one more class. Then i run an auto club for the kids after school....so we worked for a couple hours and then back home to slam some carbs only to turn around and go back to the gym. Uggh. All things considered...my strength was pretty good since I was STARVING out of my mind all day long.

[jpfaherty]

Oak the most recent pics are wicked! Keep it up man, looking good!

Question about the cheesecake recipe...I see that you use cottage cheese. I am not really a fan of cottage cheese at all. So the question is does the taste of the CC come through strong, or is it not as strong because of the other ingredients, etc?

[jked4life]

The new hands on hips pic is looking sick nasty. You're really getting into the zone now.


Judging by the increasing amount of pics and preoccupation with food, I'd say you're starving :p. Right where you need to be! Seriously though, it's getting serious soon :)

When you start to eat that cheesecake with a baby fork/spoon, I'll know it's on!

[Bnizzle163]

You are one determined dude. You let nothing get in the way of your goals. This is going to be a great season for you, Sean!

[proud_polack]

Awesome chest and back session.

Glad you liked the Euro Training haha. I bust out laughing everytime. Gets me on the bench press the most though.

EDIT-I want to know how much those dumbbells for his first movement weigh....

[AustrianOakJr]

Oak the most recent pics are wicked! Keep it up man, looking good!

Question about the cheesecake recipe...I see that you use cottage cheese. I am not really a fan of cottage cheese at all. So the question is does the taste of the CC come through strong, or is it not as strong because of the other ingredients, etc?

The cheescake recipe calls for CREAM cheese, not cottage cheese. It doesnt taste like either. It tastes like.....well....cheesecake...lol. Seriously, its pretty darn close. Again....not like cheescake factory million calorie per slice cheescake.....but a pretty good alternative for 1/10th of the calories!


The new hands on hips pic is looking sick nasty. You're really getting into the zone now.


Judging by the increasing amount of pics and preoccupation with food, I'd say you're starving :p. Right where you need to be! Seriously though, it's getting serious soon :)

When you start to eat that cheesecake with a baby fork/spoon, I'll know it's on!

Yea, I am pretty much hungry a lot. Not quite all the time. But its rare occasion when im not thinking about my next meal. This is where it gets tough.

I have been using your cottage cheese recipe and using the smallest teaspoons we have....eating it real slow. ;) I found a great variation on your recipe is to use a full serving of pistachio jello pudding and mix it all with 2 serves of FF cool whip. It adds another 12g of carbs, but......its soooo good.


You are one determined dude. You let nothing get in the way of your goals. This is going to be a great season for you, Sean!

You got it man.....im not slowing down. Gonna keep killing it for another 12+ weeks!!!

You too....PEAK WEEK. I cant wait to see the pics and results!!!


Awesome chest and back session.

Glad you liked the Euro Training haha. I bust out laughing everytime. Gets me on the bench press the most though.

EDIT-I want to know how much those dumbbells for his first movement weigh....

Yea, they dont look light....ha ha! Hes a big dude!

[gymratluke]

Here is a pic of my last one. This is a half of a cake. Makes for a thin cake, but still tastes great. I found that 40 minutes at 350 is just about perfect for a cake this size. Im pretty much officially hooked though.....I am bummin that I only have 215g of protein now!! :D

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00066-20110403-1423.jpg

What is used for the crust?

[AustrianOakJr]

There is no crust. The edge just gets browned a little more because its in direct contact with the pan. U could prob use one of those pre-made graham cracker crusts if u wanted but its not necessary.

[gymratluke]

There is no crust. The edge just gets browned a little more because its in direct contact with the pan. U could prob use one of those pre-made graham cracker crusts if u wanted but its not necessary.

Oh coolness, Im gonna try this one out! Thanks

[jpfaherty]

The cheescake recipe calls for CREAM cheese, not cottage cheese. It doesnt taste like either. It tastes like.....well....cheesecake...lol. Seriously, its pretty darn close. Again....not like cheescake factory million calorie per slice cheescake.....but a pretty good alternative for 1/10th of the calories!





DOH! Me not smart. haha.

Thanks!

[DREhova 87]

Cheesecake looks great. I use the same recipe but throw in a pack of sugar free cheesecake pudding and use egg whites instead of whole.... Last one I topped with Pumpkin Butter from TJ's. I think the macros are 0/22/20 or something per slice.

[AustrianOakJr]

Cheesecake looks great. I use the same recipe but throw in a pack of sugar free cheesecake pudding and use egg whites instead of whole.... Last one I topped with Pumpkin Butter from TJ's. I think the macros are 0/22/20 or something per slice.

That sounds pretty good too! Lots of ideas to try!

[AustrianOakJr]

LEGS - POWER - QUAD FOCUS

Today was a rough day. I was dragging this morning big time.....foggy head, real lethargic and just feeling FLAT. Those that prep know the feeling....like you are living in slow motion. I was wondering how in the heck I was going to make it through a quad power session. I felt a bit better after lunch....I got some nice white potatoes, brocolli, eggs and cheese in me. I had about a two hour gap until training time so I slammed 40g of oats and an N-Zero pre-workout and I was all of the sudden ready to rock. Started a bit rough on the elliptical warming up but pulled up my hoodie, cranked the tunes and I was off to another world. I wound up killing it pretty good. Volume is coming down, but intensity is right up there where its always been since the offseason.

LEG PRESS

8 pps X 6
9 pps X 7 - BOOM! More than last time!
9 pps X 6

BOX SQUATS

225 X 10
315 X 6
* I had intentions of hitting 385 for 5.....but my low back was feeling just a little "off"....stability was a little funky so I bailed on these and went to hacks

HACK SQUATS

5 pps X 5 (darn close to 6, but I had to set it down w/o spot)

LEG EXTENSIONS

Stack + 30 X 9
Stack + 40 X 8
Stack + 50 X 8

STRETCH/ROLL - 15 Min.

[andyboi]

Loving the updates, Oak. Now I know what to feel/expect when I start dieting. So I know when I feel weak and like crap, that everyone goes through it and to power on!

[Warrior9]

hey sean, I was reading laynes status the other day and he said that using shoes with heel higher than toes is better for squatting because it allows more hip drive. (I'm telling you because I know you squat in chucks). But he says that chucks and flat soles are better (obv) for deadlifting.
Just sharing with that since I found it interesting.

[AustrianOakJr]

Loving the updates, Oak. Now I know what to feel/expect when I start dieting. So I know when I feel weak and like crap, that everyone goes through it and to power on!

You got it!


hey sean, I was reading laynes status the other day and he said that using shoes with heel higher than toes is better for squatting because it allows more hip drive. (I'm telling you because I know you squat in chucks). But he says that chucks and flat soles are better (obv) for deadlifting.
Just sharing with that since I found it interesting.

That would be the first time I have ever heard that. Raising the heel takes the glutes out and puts more emphasis on the quads. I dont understand how that could help with hip drive.

[AustrianOakJr]

This prep has been weird. One day I feel lousy....dragging arse....depleted, etc, etc. The next day I feel fine like im not even dieting. Very strange. Today was one of those days. Im trying to draw correlations between food choice and how I feel. At the moment, bread is at the top of the list as a food I might want to limit. I find that oatmeal, sweet potatoes, brocolli and white potatoes are foods that I seem to feel better after eating. At this point its a bit guesswork, but ill be sure to start paying closer attention. Anyone have any thoughts surrounding gluten? Lots of people say to limit foods containing gluten.....why?

Anyways....not much to report on the workout front.....cardio only today. 400kcal on the elliptical. Put that Queen song "I want it all" on my MP3 player. Thats a good one for motivation. Thanks for posting that in the thread, muffinman!

Well, here's tonights dinner. We have a discount grocery near us called Aldis and they have steak for a pretty good price. They have all kinds of cuts.....im usually a Ribeye man, but I have to shelf that idea until prep is over due to fat content. This is a top-round, I believe. Very lean....5g of fat for 4oz. I cook it real quick on the BBQ with Montreal seasoning, and top with mushrooms and onion. Add a side of sweet potato and brocolli......thats GOOD EATS!!! :D

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00071-20110406-1847.jpg

[proud_polack]

I know you're in the final stages of prep. In case you forget everything and feel totally lost, reference this video
VKs0oEIVOck

[andyboi]

Hey Oak, do you wear a HR monitor where you input all your stats to work out your kcal burnt for cardio? Or is it all based on what you put into the machine itself?

Meal looks good, I'll eat that during my bulk and still put on weight. FML haha

[BaFtub]

Dude! Aldis is the SHIAT. All their fit n active brands = WIN. They have generic Skinny cows, Crystal lights, Yogurts, Liquid egg whites...WOO , haha. Same with their Rice cakes :)

[AustrianOakJr]

I know you're in the final stages of prep. In case you forget everything and feel totally lost, reference this video
VKs0oEIVOck

Hilarious! And such a true commentary on the general public.


Hey Oak, do you wear a HR monitor where you input all your stats to work out your kcal burnt for cardio? Or is it all based on what you put into the machine itself?

Meal looks good, I'll eat that during my bulk and still put on weight. FML haha

Yes, I have a Polar F6 that I wear for cardio. I find that its easily 100 cals more conservative than the cardio machine.....meaning I burn 5-600 cals on the machine and 400 on my monitor.


Dude! Aldis is the SHIAT. All their fit n active brands = WIN. They have generic Skinny cows, Crystal lights, Yogurts, Liquid egg whites...WOO , haha. Same with their Rice cakes :)

Oh yea....Aldis rocks for poor folk! Where else you gonna get a giant steak for 2-3 people for 4 bucks? :D Eggs = 99 cents = win. They have all kinds of good stuff for cheap cheap. Ever have their pizza? They have these HUGE oven pizzas for 6 dollars.

[proud_polack]

Hilarious! And such a true commentary on the general public.
That's why I love it. It's true, and it's a perfect satire. I figure you're in need of a few laughs given you're probably going to start to feel on edge and have your skin turn green. Figured I'd try to spare myself from the potential rampage.

[RichKnapp]

YUM your meals look good. :)

[Bnizzle163]

I love aldi, but haven't been there in ages for some reason. They have pizza and skinny cows now?! Oh dear, looks like I'm going shopping Friday!!!

[AustrianOakJr]

YUM your meals look good. :)

Come one over, ill make you dinner!!


I love aldi, but haven't been there in ages for some reason. They have pizza and skinny cows now?! Oh dear, looks like I'm going shopping Friday!!!

I havent had the skinny cows.....but that sounds like a great idea for you at about midnight this saturday. Kill it dude!

[AustrianOakJr]

LOWER POWER - HAM AND GLUTE FOCUS

Today was a real CNS drainer.....tough, heavy workout. Energy level was good though. The day was a very active day as a whole.....I was busting hump with projects at school from 7:30 AM - 2:30 PM and then off to the gym. I warmed up nicely and felt good going into the heavy sets. The first set of sumos at 425 was a killer though. I thought I hurt something....and im still not sure I didnt. The continual problem that I have is that I am a stubborn idiot. I set my sights on the immediate goal and want to push until I have it. So, I went to pull the first rep and realized my headphones were caught in my belt and yanking my ears (and consequently my neck) out of position. Instead of resetting and trying again, i kept pushing. My neck wasnt aligned right through the whole set. By the time i got about 4 reps into it, I was seeing weird squiggles of light through my vision......but, again - im an idiot - I kept pushing to 6. I had a real sharp pain through the back of my head and neck. But then it disappeared after about 3 minutes. I hope it doesnt come back tomorrow. If that turns out good, ill be happy with this workout. No PR's but strength remains constant. 6 weeks out.

SUMO DL's

425 X 6
425 X 5

BULGARIAN SPLIT SQUATS - SMITH

275 X 8
295 X 7

GHR's

BW X 6
BW X 5

STRETCHING AND ROLLING - 15 MIN

[tsajdak]

LOWER POWER - HAM AND GLUTE FOCUS

Today was a real CNS drainer.....tough, heavy workout. Energy level was good though. The day was a very active day as a whole.....I was busting hump with projects at school from 7:30 AM - 2:30 PM and then off to the gym. I warmed up nicely and felt good going into the heavy sets. The first set of sumos at 425 was a killer though. I thought I hurt something....and im still not sure I didnt. The continual problem that I have is that I am a stubborn idiot. I set my sights on the immediate goal and want to push until I have it. So, I went to pull the first rep and realized my headphones were caught in my belt and yanking my ears (and consequently my neck) out of position. Instead of resetting and trying again, i kept pushing. My neck wasnt aligned right through the whole set. By the time i got about 4 reps into it, I was seeing weird squiggles of light through my vision......but, again - im an idiot - I kept pushing to 6. I had a real sharp pain through the back of my head and neck. But then it disappeared after about 3 minutes. I hope it doesnt come back tomorrow. If that turns out good, ill be happy with this workout. No PR's but strength remains constant. 6 weeks out.

SUMO DL's

425 X 6
425 X 5

BULGARIAN SPLIT SQUATS - SMITH

275 X 8
295 X 7

GHR's

BW X 6
BW X 5

STRETCHING AND ROLLING - 15 MIN

I'm exactly the same way Sean. I have felt a slight pull in my left lat a couple different times while deadlidfting but always keep going to get all my reps. And that slight pull turns into a bad pain that evening and next day. I think its that gladiator mentality from when I was younger, nothing could hurt me. I have learned to train alot smarter in alot of ways but still have my bad habits I need to get away from. Good to see the strength still so good though. BTW, I know its in here somewhere but I'm too lazy to look back, what show are you doing in 5 weeks?

[AustrianOakJr]

I'm exactly the same way Sean. I have felt a slight pull in my left lat a couple different times while deadlidfting but always keep going to get all my reps. And that slight pull turns into a bad pain that evening and next day. I think its that gladiator mentality from when I was younger, nothing could hurt me. I have learned to train alot smarter in alot of ways but still have my bad habits I need to get away from. Good to see the strength still so good though. BTW, I know its in here somewhere but I'm too lazy to look back, what show are you doing in 5 weeks?


Its 6 weeks out tomorrow.....and im not 100% on it yet because I know I wont be 100% in shape. Im looking at a USBF show in Olean, NY. Then the next one is two weeks after that.....an INBF show in MA.

[ehlisl]

Solid work Sean! hope the neck is ok, Ive destroyed more headphones that way than I want to count :)

[AustrianOakJr]

Everything seems to be OK this morning except my back, legs, and glutes are ROCKED. Im a bit stiff and sore as usual. I did wake up to a new morning low of 168 lbs though. Woo hoo! So weird this prep....the day after my refeeds I am hitting my lows.....I rarely ever see a spike in weight after 435g of carbs (actually 450 last night).

[wrkoutfrq]

thats awesome man... i ALWAYS would wake up at least a pound or two heavy after my refeeds, and they were much more conservative than yours (~300g carbs)

good to nothin is feelin outta the ordinary... btw, those bulgarian split squats = :eek:

[co1e_train]

Dude your metabolism must be a flippin furnace! Hitting new lows post refeed = win!

[AustrianOakJr]

thats awesome man... i ALWAYS would wake up at least a pound or two heavy after my refeeds, and they were much more conservative than yours (~300g carbs)

good to nothin is feelin outta the ordinary... btw, those bulgarian split squats = :eek:


Dude your metabolism must be a flippin furnace! Hitting new lows post refeed = win!

I guess I should interpret that as a metabolism thats still in good shape. I do notice a consistent Monday morning weight gain though. So I refeed on Friday, then I either see a consistent weight or sometimes a loss on Sat morning, then often followed by a low on Sunday morning, then I take Sunday completely off.....no training/cardio at all. THEN, I notice the bump in weight Monday morning. Interesting pattern.

As for conditioning, I think I am darn close to where i was in 09....very close. I think im looking better in certain areas and perhaps a touch softer in others. My spinal erectors, lower lats, upper glutes (medius/minimus) are standing out more. My erectors seem quite noticeably larger to me. My lower glutes and hams might be a touch softer than in 09. Hard to say. Id love to get a good dose of about 1500g of carbs and see how I look, however that would probably derail the fat loss for a few days. ;) At any rate, ill be there within a couple-three pounds for sure.....most likely 4+ lbs heavier. Thats good news. Bad news is that its not good enough......gotta keep truckin to bring the :eek: factor.

[FATHER FLEX]

We are both officially 160lb bodybuilders....EPIC fail on out parts :D

Everyone knows its 200 or bust! :D

[AustrianOakJr]

We are both officially 160lb bodybuilders....EPIC fail on out parts :D

Everyone knows its 200 or bust! :D

I thought this would finally be the year I hit 200 lbs of stage weight.....looks like im gonna fall about 40 lbs short. Maybe next year? :D

[FATHER FLEX]

I thought this would finally be the year I hit 200 lbs of stage weight.....looks like im gonna fall about 40 lbs short. Maybe next year?

Maybe if we double protein intake! ;)

[AustrianOakJr]

In other news.....today was a big day. My wife just finished a 12 week transformation contest at our local Golds. This is the same contest that got me started 3 years ago. I lost 40+ lbs and shortly after started training for competition. So, she decided to take the plunge b/c she was very upset by the fact that she was inactive and gained about 20-30 lbs of fat as a stay at home mom. So, she got rolling full-fledged bodybuilder style. The coolest thing about this is that we got to train, cook, eat, etc together. It has been just as motivating for me as it was for her. Berto (Father Flex) hooked me up with some start-up advice for macros, training, etc and I took the wheel from there. We got off to a little rough start and her refeeds were too high, so we made a number of adjustments in the first few weeks. Finally we got her into a groove and the fat was melting off to the tune of 1.5 lbs per week. Not too shabby for a 145 lbs girl. So, the short of it is that she lost 18.5 lbs, almost 5 inches of her waist, over 3 off her hips, and 2.5 inches off her thighs.

The great part is that we did this together. She decided not to participate in their personal training programs and classes. To me, it seemed like a lot of people prancing around with pink dumbells doing squat thrusts until they were gasping for air. Seemed like a recipe for burning muscle to me. We kept to ourselves and did our own thing and really enjoyed the process. The trainers at the gym had a :eek: look on their face when they weighed her in and did her measurements. Most women her size were weighing in with 5-10 lbs lost. She blew it up!!

Our plan now is to rehab her metabolism. Shes getting one "free day" to have a little fun and then we are going to put together some maintenance numbers for her to run on and see how many carbs we can bump her over the next several weeks. Then, we'll drop them and shoot for the last 10 lbs she's gunning for.



http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4275Medium-1.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4276Medium-1.jpg
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Yes, VERY sad, we know.





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Ready???........



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http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4566.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4567.jpg

No too shabby for 12 weeks, IMOP. We are hoping for at least a class win. Awards is in a few weeks......we'll see! For now, we continue on....next stop 120 lbs.

[ever1964]

That is great work. She should be very proud of her progress. Since she knows what to expect, she should be able to continue on to 120 for sure. Nice that you get to share this experience and get to support each other.

[tsajdak]

Great transformation. Awesome that you guys did it together also, nothing better.

[proud_polack]

Awesome prgoress for your wife! Can see it in her face as well. Glad you two could support and motivate each other

[Agostage]

Well done! She looks happy too!

[wrkoutfrq]

as has been said, fantastic job you two! what a great way to bond through a common interest, you both should be terribly proud...

[Cytrainer913]

he made some really great progress in that time and again proves what the weight training can mean when women stick with it and stop trying on these new things and excessive cardio and whatever other gimmicks they try and talk up!


WEIGHTS! WEIGHTS! WEIGHTS!

[AustrianOakJr]

Thanks guys. Yes, shes real happy with her progress. Losing 18.5 lbs in 12 weeks is an awesome accomplishment for someone her size. We went out today to celebrate. She's getting all the cravings out of the way in one day and then tomorrow shes back to it. Tough watching her eat greasy cheesburgers while im sipping on a cup of coffee though!! :D


he made some really great progress in that time and again proves what the weight training can mean when women stick with it and stop trying on these new things and excessive cardio and whatever other gimmicks they try and talk up!


WEIGHTS! WEIGHTS! WEIGHTS!

A lot of women seem so intimidated by lifting weights.....and my wife was as well, thinking she was going to get "bulky". The hormonal environment just isnt there though. She was training with a power/hypertrophy split......squatting, deadlifting, bench pressing.....much of the time in the 6 rep range. She got stronger and stronger as it went on, all while the scale weight went down.

[co1e_train]

Dude that is awesome! Congrats to your wife! Thats really cool you were able to do it as a team as a couple. I gotta find a wife you loves this stuff more then I do!

[JimmyChitwood]

Way to nail it Jo!

Coach and I looked at these this afternoon after I got your email and wow... we were both very impressed. I'm proud of both of you and what you've done. You both look better now than you did in your twenties, which is really saying something. Me and my fam? We've always looked amazing, so what's new.

Anyway, very cool that you did it together your own way and kicked some butt. A girl training that hard and focused does stand out at the gym. There are a couple female athletes at the Y and I can't believe how hard they train. Make the other 99% of women there look like wuss balls.

Go get those last 10 pounds Jo!

[AustrianOakJr]

Way to nail it Jo!

Coach and I looked at these this afternoon after I got your email and wow... we were both very impressed. I'm proud of both of you and what you've done. You both look better now than you did in your twenties, which is really saying something. Me and my fam? We've always looked amazing, so what's new.

Anyway, very cool that you did it together your own way and kicked some butt. A girl training that hard and focused does stand out at the gym. There are a couple female athletes at the Y and I can't believe how hard they train. Make the other 99% of women there look like wuss balls.

Go get those last 10 pounds Jo!

Wazzzup! Yepper....she done good. Good to hear your fam hasnt taken a turn for the worst. If you guys ever lost your modeling careers it would be tough going for you. :D

I remember one day in the gym we were under the smith machine while one of the transformation classes was taking place on the other side of the gym Jo was struggling with some split squats - she had a 35 or 45 lb plate on each side. In mid set, I tell her...."LOOK over there.....you see the other women in the contest sitting on exercise balls shoulder pressing pink rubber dumbells??? Get after it!!!" Beast mode from there on out. :D

We'll probably get hosed on the prize money though......some 400 lb woman will have lost 19 lbs and they will give it to her because she is down to eating a half dozen donuts for breakfast instead a whole. :D

[BaFtub]

holy crap! incredible transformation and kudos to her for listening to ya in the mean while.

it's so cool seeing relationships go both ways in terms of fitness. great work Sean

[Warrior9]

good stuff goin on sean..

how dem gl00tz lookin? ;)

[zmcdole]

Thanks guys. Yes, shes real happy with her progress. Losing 18.5 lbs in 12 weeks is an awesome accomplishment for someone her size. We went out today to celebrate. She's getting all the cravings out of the way in one day and then tomorrow shes back to it. Tough watching her eat greasy cheesburgers while im sipping on a cup of coffee though!! :D



A lot of women seem so intimidated by lifting weights.....and my wife was as well, thinking she was going to get "bulky". The hormonal environment just isnt there though. She was training with a power/hypertrophy split......squatting, deadlifting, bench pressing.....much of the time in the 6 rep range. She got stronger and stronger as it went on, all while the scale weight went down.

Coffee is awesome when you're watching others eat stuff you can't have. Your wife did an amazing job. She should be very proud. Nice to see a mother do that. It's healthy for her, you, the kids, and your relationship. WIN WIN WIN WIN WINS ALL THE WAY AROUND!!!!!!!!!!

[AustrianOakJr]

Dude that is awesome! Congrats to your wife! Thats really cool you were able to do it as a team as a couple. I gotta find a wife you loves this stuff more then I do!

Well, my wife took some coaxing and I still think she loves it for the sake of spending time together. She's definitely changed her outlook a lot though.


holy crap! incredible transformation and kudos to her for listening to ya in the mean while.

it's so cool seeing relationships go both ways in terms of fitness. great work Sean

Imagine that....listening to me? What was she thinking? He he! Nah....I gotta give her all the credit. She had some serious grunt through the whole process.




how dem gl00tz lookin? ;)

Im gonna assume your referring to my ass.....:D Dem glutz are coming. Definitely all squared off and tie-ins are there. I am starting to see the faint resemblance off some detail cracking through......im giving them 5 more lbs before I start to get anxious.

[Warrior9]

Im gonna assume your referring to my ass.....:D Dem glutz are coming. Definitely all squared off and tie-ins are there. I am starting to see the faint resemblance off some detail cracking through......im giving them 5 more lbs before I start to get anxious.

Thata boy. I took some pics today and I was surprised to see a little bit of feathering today, even at 18 wks out, i was pretty pumped.

[Blazed]

Tell her awesome Job! Buns and I are impressed.

Its awesome having someone to diet with you!

[Young9]

HUGE congrats to your Wifey Oak.

Thats awesome that she has made such a transformation and still wants to push the envelope even more! She is going to get to the point where she wants to compete :)

[jpfaherty]

Dude congrats to your wife! That is awesome! :D Keep it up!

[AustrianOakJr]

Thata boy. I took some pics today and I was surprised to see a little bit of feathering today, even at 18 wks out, i was pretty pumped.

Nice! Keep cranking. 18 weeks goes by FAST!


Tell her awesome Job! Buns and I are impressed.

Its awesome having someone to diet with you!

Thanks Paul....shes been popping in to read the comments. Its been great encouragement.


HUGE congrats to your Wifey Oak.

Thats awesome that she has made such a transformation and still wants to push the envelope even more! She is going to get to the point where she wants to compete :)

She already told me the stage is out of the question.....but maybe once we start packing some muscle on her??? Hmmm....:D


Dude congrats to your wife! That is awesome! :D Keep it up!

Thanks!

[Young9]

nothing is impossible!

[Quelly]

Dude very cool! There is nothing like seeing the wife progress! For me, I was satisfied in a distinctly different and in some ways deeper way, watching Barb annihilate her powerlifting meet yesterday in comparison to doing well competitively myself. Tell her great job from me, you guys are the dynamic duo :)

[AustrianOakJr]

Dude very cool! There is nothing like seeing the wife progress! For me, I was satisfied in a distinctly different and in some ways deeper way, watching Barb annihilate her powerlifting meet yesterday in comparison to doing well competitively myself. Tell her great job from me, you guys are the dynamic duo :)

AHh.....I gotta get into your thread and see how you did! Thats awesome. The thought of my wife powerlifting would make me fall over. Maybe one day!

[Quelly]

AHh.....I gotta get into your thread and see how you did! Thats awesome. The thought of my wife powerlifting would make me fall over. Maybe one day!

I didn't compete in the meet to be clear, I was just saying that in a way its cooler seeing my wife kick ass than actually kicking ass myself :)

[AustrianOakJr]

Gotcha. And yes.....its awesome. I can't wait for the awards banquet at the end of the month. Its gonna be great to see her do well.

[jked4life]

Tell Jo congrats on the great job. That's so cool.

Glad things are still rolling along good. No stopping you now. And close to '09 conditioning already, wow! Combined with the fact you are cleaning up that fast after refeeds, me thinks you are doing good.

BTW, that was my pattern as well. When things were humming along best, I was hitting even the next morning and new low the next day. A number of times I'd hit new lows the morning after. I'd say it was like this down to set point. Once I got under set point, it was more of a grind though.

[AustrianOakJr]

Tell Jo congrats on the great job. That's so cool.

Glad things are still rolling along good. No stopping you now. And close to '09 conditioning already, wow! Combined with the fact you are cleaning up that fast after refeeds, me thinks you are doing good.

BTW, that was my pattern as well. When things were humming along best, I was hitting even the next morning and new low the next day. A number of times I'd hit new lows the morning after. I'd say it was like this down to set point. Once I got under set point, it was more of a grind though.

Ill pass along your congrats.

I gotta believe I am below set point. I was looking through pics and its tough to tell comparing this and last at contest time b/c of tanner, lighting, etc. I sent a set of pics from 4 weeks out (2009) to Eric.....at about a pound heavier. We'll see what he says. Im pretty darn convinced I have achieved that level of conditioning. The pics I take in the locker room are just super honest......bright light, with the flash. I am all washed out, so they dont give me any love. BUt the stuff I see day to day in the mirror tells me am there (at my best). I think if I dream tanned up and stood next to my old self at the Empire State Championships.....new Sean would win. BUt, ill get some unbiased critique from Eric tomorrow. Regardless, im not where I want to go.....a few lbs out from glutes and several pounds from "what the.....:eek:....thats insane" conditioning. So I gotta keep killing it.

[AustrianOakJr]

Really interesting day today. I felt good for most of the day but today is my looooong day. AM cardio.....short breaks at work (running errands today), race club after school, then immediately off to the gym, only to get home at 7PM, eat and then about an hour relax before bed. Uggh. I felt like crap at about 4PM today.....I might be coming down with an intestinal thing. My wife had it the last two days....bad news bears. I felt the cramps going into my workout today on top of being royally depleted. That death feeling. So I ate about 50g of carbs, some whey, and chugged some C4 Extreme for good measure. I went to the gym and I spent literally 2 min on the elliptical warming up and I was POURING sweat. Pouring. I was feeling all queazy......started my first set and didnt think I was gonna make it. Weirdest thing...by my third set it was like a second wind hit me....I said "F-that.....im not letting my workout suffer" and I just about threw 225 through the ceiling on declines. Had a great workout after that. But, I still feel that stomach brewing.....I hope it misses me. No schlotskis yet!!!

DECLINE BB BENCH

245 x 10
245 x 9
225 X 12

CLOSE GRIP PULL DOWNS

210 X 10
210 X 9
195 X 9

INCLINE DB PRESS

80's X 10 X 3 sets

LOW MACHINE ROWS

90 X 15
125 X 12


LAT PULL DOWN - ARC MACHINE

210 X 12
210 X 10

CABLE FLYES

19.5 X 12

Heres a set of update pics. Im not happy with them. I gotta get some good lighting pics up...these are just honest. Detail is very washed out. My whole upper body is striated pretty good and quite vascular. My lowers are close to follow. My quads are feathered on the outside edges. Im basically waiting on my glutes, hams and a touch more lower back fat. 168 was my low this week. Still figuring on a depleted weight of 160 will probably bring the :eek: factor.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4578Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4575Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4588Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4585Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4569Medium.jpg

[gymratluke]

When is your show?

I can tell that you are peeled either way, even if the lighting is sub par. You look like your ready for the stage already IMO...just sayin ;)


And you looked REALLY big your weight. My roommate guessed 190 when I showed him your pic lol

[Agostage]

Looking great Oak! Love the side chest shot - definitely a bit of wow factor there.

[J_Bo]

Bringin' That Pro Shhhh


I mean seriously... The ab/Thigh and Most Muscular...


...Is this real life!?

[Diskd]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4569Medium.jpg

LOL look at the dude in the corner

WOW great progress from your last set of pics, looking great!

[proud_polack]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4569Medium.jpg

Guy on the right lol.
But your upper body is coming in really nice. On the lower end your quads are definitely ahead of hams, but nothing the next few weeks won't cure. Keep it up.

[DREhova 87]

looking great dude...LOL at the guy on the right ahahahaha!

[Bnizzle163]

Holy crap! Those new pics are awesome, Sean. I can only guess it's the mind games why you're not happy with those pics. You look amazing dude. Can't wait to see what you bring to the stage. You're going to be hard to beat :)

[J_Bo]

Really interesting day today. I felt good for most of the day but today is my looooong day. AM cardio.....short breaks at work (running errands today), race club after school, then immediately off to the gym, only to get home at 7PM, eat and then about an hour relax before bed. Uggh. I felt like crap at about 4PM today.....I might be coming down with an intestinal thing. My wife had it the last two days....bad news bears. I felt the cramps going into my workout today on top of being royally depleted. That death feeling. So I ate about 50g of carbs, some whey, and chugged some C4 Extreme for good measure. I went to the gym and I spent literally 2 min on the elliptical warming up and I was POURING sweat. Pouring. I was feeling all queazy......started my first set and didnt think I was gonna make it. Weirdest thing...by my third set it was like a second wind hit me....I said "F-that.....im not letting my workout suffer" and I just about threw 225 through the ceiling on declines. Had a great workout after that. But, I still feel that stomach brewing.....I hope it misses me. No schlotskis yet!!!

DECLINE BB BENCH

245 x 10
245 x 9
225 X 12

CLOSE GRIP PULL DOWNS

210 X 10
210 X 9
195 X 9

INCLINE DB PRESS

80's X 10 X 3 sets

LOW MACHINE ROWS

90 X 15
125 X 12


LAT PULL DOWN - ARC MACHINE

210 X 12
210 X 10

CABLE FLYES

19.5 X 12

Heres a set of update pics. Im not happy with them. I gotta get some good lighting pics up...these are just honest. Detail is very washed out. My whole upper body is striated pretty good and quite vascular. My lowers are close to follow. My quads are feathered on the outside edges. Im basically waiting on my glutes, hams and a touch more lower back fat. 168 was my low this week. Still figuring on a depleted weight of 160 will probably bring the :eek: factor.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4578Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4575Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4588Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4585Medium.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4569Medium.jpg

Bump to new page :cool:

[ehlisl]

Looking down right crazy Sean! Not many can nail the ab/thigh, but you are! Dont have to talk about the MM! Getting real close to the :eek: factor!

[AustrianOakJr]

When is your show?

I can tell that you are peeled either way, even if the lighting is sub par. You look like your ready for the stage already IMO...just sayin ;)


And you looked REALLY big your weight. My roommate guessed 190 when I showed him your pic lol

Thanks dude.....lol @ 190. :D I guess thats the illusion we try to pull off, right? My first (probably) show is 6 weeks out, then 8 weeks, 9 weeks, and 11. There is a slight possibility I might extend my season until early July if I dont win the golden ticket by the end of June and that would mean my last one before throwing in the towel would be 13 or 14 weeks away.


Looking great Oak! Love the side chest shot - definitely a bit of wow factor there.

Thanks man. Wish I had those triceps you got though!!! Dang.


Bringin' That Pro Shhhh


I mean seriously... The ab/Thigh and Most Muscular...


...Is this real life!?

Jason Bosak complimenting my quads and MM.....is THIS real life?? :D Thanks dude.


LOL look at the dude in the corner

WOW great progress from your last set of pics, looking great!

I get all kinds of weird looks and stares during my pics.....often followed by a dieting seminar. Often times I get dirty looks like "who the F- do you think you are?" People dont understand the sport. Funny how they work out in a gym that was "built" by bodybuilders.


Guy on the right lol.
But your upper body is coming in really nice. On the lower end your quads are definitely ahead of hams, but nothing the next few weeks won't cure. Keep it up.

Yea, the back of my legs/glutes are my problem spots......the last to go.......ideally, id like to harden up all around, but I think a lot of that will come when im loaded. Walking around depleted aint no fun!


looking great dude...LOL at the guy on the right ahahahaha!

He he! I didnt notice that until I put them up.


Holy crap! Those new pics are awesome, Sean. I can only guess it's the mind games why you're not happy with those pics. You look amazing dude. Can't wait to see what you bring to the stage. You're going to be hard to beat :)

Thanks Billy....mind games havent been toooo bad this prep. I know what to expect. I guess thats just me venting some anxiousness.....I want the fat gone NOW. NOW NOW! However, the rational side of me recognizes that its gonna take all of the next 6 weeks.


Looking down right crazy Sean! Not many can nail the ab/thigh, but you are! Dont have to talk about the MM! Getting real close to the :eek: factor!

If Luke Ehlis is telling me im getting close.....that makes me feel good! Thanks man.

[fltallpaul]

huge congrats to the wifey, she looks like a new woman.

Update pictures are on point, still some work to do but the finish line is in sight.

One reccomendation I would make is really work on those side poses. Your side chest and side tricep should be some of your better poses and your not really pulling it off all the way. try this, just for me buddy.

1. Spike the calf completely
2. Drive back knee into hammy
3. turn your back shoulder more toward the judges
4. remove any gaps between arms and body

Here are a few guys you may be going up against at the World's someday...
http://brianwhitacre.net/Pictures/Thumbnails/Worlds%202010%20Thumbnails/LW2010%20-%20SC.jpg

[AustrianOakJr]

huge congrats to the wifey, she looks like a new woman.

Update pictures are on point, still some work to do but the finish line is in sight.

One reccomendation I would make is really work on those side poses. Your side chest and side tricep should be some of your better poses and your not really pulling it off all the way. try this, just for me buddy.

1. Spike the calf completely
2. Drive back knee into hammy
3. turn your back shoulder more toward the judges
4. remove any gaps between arms and body

Here are a few guys you may be going up against at the World's someday...
http://brianwhitacre.net/Pictures/Thumbnails/Worlds%202010%20Thumbnails/LW2010%20-%20SC.jpg


First off, I have got those guys totally creamed already. ;) OK, maybe not.....er.....or not at all. :D

Man, the posing is so hard. I know I need to improve and im going to do it. I just started practicing within the last week just holding my legs and stuff. I need work cause im fading fast and I know that could be the diff between a win and loss.

Yes, I think the biggest diff in this pic and mine (besides the ridiculous conditioning and size) is that they are turning their upper body toward the judges more. I will try your suggestions....fo' shizzle.

I am working with Jeff Alberts on the posing and we've only got one session in where we covered the symmetry poses. He cleaned up my front relaxed a ton (I only have one pic from this week and its blurry, but ill post it). And I am working on the side relaxed using a lot of what you just mentioned particularly the twisting. Still have to practice that one. AS for the other poses.....I am going into my second session with Jeff tomorrow. So im hoping ill meet some improvement there.

[co1e_train]

only viewed the ab and thigh cuz im in class (shhhh dont tell the prof!) but thats a good shot, quite asthetic imo. if you look the way you do i can only imagine what you will look like with tan and good lighting! huge motivation to me man! keep it up for HIS glory! build that holy temple!

[Young9]

lookin good sean!

the side tri is a great shot for you...arms are silly!

I am very sorry to hear about the STOMACH problem you feel coming on. I deal with stomach issues almost on a daily basis and I know exactly how detrimental it can be. I hope that it passes very quickly and both you and your wife are back to 100% asap.

[AustrianOakJr]

! keep it up for HIS glory! build that holy temple!

I wouldnt be able to do it without God giving me the strengths and abilities. Its all to His credit. Im trying to do the best with what He gave me. Thanks dude.


lookin good sean!

the side tri is a great shot for you...arms are silly!

I am very sorry to hear about the STOMACH problem you feel coming on. I deal with stomach issues almost on a daily basis and I know exactly how detrimental it can be. I hope that it passes very quickly and both you and your wife are back to 100% asap.

Thanks for the encouragment. It seemed to pass without issue. I went to bed a bit crampy and bloated feeling but I woke up right as the mail. So, im thankful for that.

[fltallpaul]

I think your front poses are looking spot on, didn't mention that. I figure I would beat you down and then build you back up again!

[AustrianOakJr]

I think your front poses are looking spot on, didn't mention that. I figure I would beat you down and then build you back up again!

Well, thanks for that. I dont mind getting beat up a bit!

[BaFtub]

Paul's correcto but since you're working with Jeff...you GOOD! Dude is a magician. Crazy you are sub 170 WTF. You definitely DO look the 190 part.

Your legs also Sean..they have came up leaps and bounds. Quads are nasty and Im not kissing your ass.

[fltallpaul]

Quads are nasty and Im not kissing your ass.

Around this here section we call them Glutes!

[AustrianOakJr]

Paul's correcto but since you're working with Jeff...you GOOD! Dude is a magician. Crazy you are sub 170 WTF. You definitely DO look the 190 part.

Your legs also Sean..they have came up leaps and bounds. Quads are nasty and Im not kissing your ass.

Thanks man. Yea, Jeff is good. Im excited to see what he can do with my other poses tomorrow.

Im pretty happy with how my quads have come along. I think my glutes came up a lot this offseason as well.....but still plenty of room for growth. I was working on the hams but they didnt seem to respond quite as much. Next season they are priority numero uno.

[AustrianOakJr]

Lighting it up on a LEGS - HYPER - QUAD FOCUS day:

Great session today!! I dont know where the strength is coming from but I was blowing it up (for me anyways). I had rep goals in my head at the start of a set figuring thats where I should be .....and I just pass them like it was nothing. Crazy. I think im getting a bit of that "holey crap, im 6 weeks out!!!" focus going on. Strength dropping at the end of a prep is a myth needing to be debunked!!!!

HACK SQUATS - knees together

4 PPS X 15 reps
4 PPS + 25's X 11 (purty sure this is a PR)

LEG PRESS - feet low and knees shoulder width

7 pps X 12
7 pps X 15 (two weeks ago I needed a spot for this)

LEG EXTENSIONS

225 X 12
255 X 10

STRETCH AND ROLL

20 MIN



I am working with Jeff Alberts on the posing and we've only got one session in where we covered the symmetry poses. He cleaned up my front relaxed a ton (I only have one pic from this week and its blurry, but ill post it).

Im sure that I still dont have this one 100%, but this is fairly close to what Jeff has instructed me to do. I need to practice holding my legs like this because its different from what im used to. But here it is in all its blurriness (you get the idea though).

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4570Medium.jpg

[Blazed]

Lookin awesome Arnie JR ;)

[tsajdak]

Lighting it up on a LEGS - HYPER - QUAD FOCUS day:

Great session today!! I dont know where the strength is coming from but I was blowing it up (for me anyways). I had rep goals in my head at the start of a set figuring thats where I should be .....and I just pass them like it was nothing. Crazy. I think im getting a bit of that "holey crap, im 6 weeks out!!!" focus going on. Strength dropping at the end of a prep is a myth needing to be debunked!!!!

HACK SQUATS - knees together

4 PPS X 15 reps
4 PPS + 25's X 11 (purty sure this is a PR)

LEG PRESS - feet low and knees shoulder width

7 pps X 12
7 pps X 15 (two weeks ago I needed a spot for this)

LEG EXTENSIONS

225 X 12
255 X 10

STRETCH AND ROLL

20 MIN




Im sure that I still dont have this one 100%, but this is fairly close to what Jeff has instructed me to do. I need to practice holding my legs like this because its different from what im used to. But here it is in all its blurriness (you get the idea though).

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4570Medium.jpg

Front relaxed looks awesome. Just raise the chin a little bit. Stick it out like, "come at me bro!" lol

[kcjoynt]

That front relaxed is $$

[FATHER FLEX]

Glutes in mmmm 5 ;) 37 days to be exact!

[AustrianOakJr]

Glutes in mmmm 5 ;) 37 days to be exact!

You are probably right on......but ill up the ante and say 4 lbs in 30 days. Just cause I'm impatient! :).

[Young9]

Thanks for the encouragment. It seemed to pass without issue. I went to bed a bit crampy and bloated feeling but I woke up right as the mail. So, im thankful for that.

glad to hear it Oak.

[AustrianOakJr]

FOOD PORNZ!

This is about the manliest meal ive had in at least a couple days. :) 8 oz of Montreal seasoned steak, baked sweet potato and mashed cauliflower with onion and cheese. BAM! This was gooooood.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00079-20110413-1838.jpg

.
This is a super low cal desert. Cocoa puff rice cake with WF chocolate dip, sliced strawberries and FF whip. MAcros were 0/20/0 for both. Not bad considering the cals.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00076-20110408-20212.jpg


.
Protein pancake with PB2/Walden choc mix, WF pancake syrup, and FF whip. Not too shabby!
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00078-20110410-2035.jpg

[co1e_train]

Your front relaxed shows an awesome v-taper, esp the lats, look freaking awesome man!



Cocoa Rice cakes look awesomely delicious.

[wrkoutfrq]

:eek: man that front relaxed is sick! pretty sure if you were to jump too high you could glide down in them lats

awesome eats btw... i'm reverse dieting from my last cut and today i had my first beef in months. it was like finding a long lost friend lol

[AustrianOakJr]

Your front relaxed shows an awesome v-taper, esp the lats, look freaking awesome man!



Cocoa Rice cakes look awesomely delicious.


:eek: man that front relaxed is sick! pretty sure if you were to jump too high you could glide down in them lats

awesome eats btw... i'm reverse dieting from my last cut and today i had my first beef in months. it was like finding a long lost friend lol

Thanks guys....yes, Jeff is workign some magic for me. He adjusted quite a bit.....i think the only poses we are leaving alone are the ab and thigh and most muscular. Jeff keeps commenting "Man, youre five pounds bigger!" So this should be good.

[AustrianOakJr]

So i tried "Big Train" low carb pancakes yesterday after reading about them in a couple logs. Maybe it was the way I made them, but I wasnt overly impressed considering the price. It was like 4.50 for nine servings. I did not make them with protein added, so I still have to give them a shot with protein powder, but I made them with pumpkin, egg whites, and equal sweetener. Topped em with WF syrup and some FF whip. Dont get me wrong......they were good. But I just dont see them as any better then bisquick considering the cost. Egg whites, turkey pepp, and cheese omelette on the side.


http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00080-20110414-1650.jpg

[ErickStevens]

I agree with your opinion on the Big Train pancake mix. I've still got their brownies, chocolate chip cookies, and peanut butter cookies to try though. ;)

[jpfaherty]

So i tried "Big Train" low carb pancakes yesterday after reading about them in a couple logs. Maybe it was the way I made them, but I wasnt overly impressed considering the price. It was like 4.50 for nine servings. I did not make them with protein added, so I still have to give them a shot with protein powder, but I made them with pumpkin, egg whites, and equal sweetener. Topped em with WF syrup and some FF whip. Dont get me wrong......they were good. But I just dont see them as any better then bisquick considering the cost. Egg whites, turkey pepp, and cheese omelette on the side.




Man I loveeee the big train pancakes! lol..here's the recipe I use...

40g Oats
42g Big Train Mix
10g Scivation Chocolate whey
120g egg beaters
2g cinnamon
75g banana
9g FF Cool Whip
WF Syrup

Dude I'm drooling just thinking about it! :D

[AustrianOakJr]

I agree with your opinion on the Big Train pancake mix. I've still got their brownies, chocolate chip cookies, and peanut butter cookies to try though. ;)

Let me know how they are...


Man I loveeee the big train pancakes! lol..here's the recipe I use...

40g Oats
42g Big Train Mix
10g Scivation Chocolate whey
120g egg beaters
2g cinnamon
75g banana
9g FF Cool Whip
WF Syrup

Dude I'm drooling just thinking about it! :D

Ill give it a try. Although the oats kinda defeat the low carb idea......I guess the big train kinda cuts the carbs anyways. I have been doing 3/4 serving of bisquick (about 18g of carbs) plus pumpkin, mysofusion vanilla, cinn/splenda.......and its the cats pajamas. Five big ole pancakes for like 36g of carbs. Ill might try your recipe (with vanilla) and report back.

[AustrianOakJr]

LEGS - HYPER - HAM/GLUTE FOCUS

Pretty good session today. I am still feeling strong and remarkably well considering where I am at in my prep. I switched my form up on romanian deadlifts as per Eric's suggestion to keep the weight off the floor. He sent me a vid on proper form and I realized I had been doing them wrong. I used to pull my RDL's right off the floor and set the weight down every rep. I realize now, I am placing a lot of strain on the erectors when I go passed the point of hamstring stretch (bar about mid shin). And my erectors were always screaming at me the next day. So ill see how I feel tomorrow with the focus on glutes and hams.

RDL's

275 X 10
315 X 10
335 X 10

SMITH SPLIT SQUATS

205 X 12
225 X 12
245 X 10

STANDING LEG CURLS

30 X 12 each leg

LEG CURLS

120 X 4 (crap too heavy), drop 105 X 4
90 X 10

STRETCH AND ROLL

20 MIN

[Rsardinia]

New pics look sick dude, and lol at this guy

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4569Medium.jpg

That must be herbert from his younger days.

http://images.fanpop.com/images/image_uploads/Herbert-family-guy-684447_1024_768.gif

[jpfaherty]

Let me know how they are...



Ill give it a try. Although the oats kinda defeat the low carb idea......I guess the big train kinda cuts the carbs anyways. I have been doing 3/4 serving of bisquick (about 18g of carbs) plus pumpkin, mysofusion vanilla, cinn/splenda.......and its the cats pajamas. Five big ole pancakes for like 36g of carbs. Ill might try your recipe (with vanilla) and report back.

Yeah it's def. not low carb but it's moderate carbs which is how I justify it :D I don't need to really watch my carbs at this point! I'm gonna give your recipe a whirl. I'm not a huge pumpkin fan in general but I always like to try new stuff. Sunday morning sounds good!

[Young9]

Hey Oak on the Bisquick pancakes you make...how many g's pumpkin and protein do you use? Im going to hop on this pancake bandwagon and see what its all about...also gotta get some applesauce...heard it makes them really fluffy!

Im sure it all depends on the macros your trying to hit for that given meal but I was wondering if you have found some ratios that work best...ya feel me big dawg?

[jked4life]

New pics look great. Looking really good from the front and the rear poses are looking leaner as well. Only a few pounds to go at this point. Poses look much better. I like what Jeff is doing with them. Ab thigh is money, and the others are certainly improving. Is the twist you were talking about similar to what we were discussing a few weeks back? Just make sure to start those poses from the ground up and hold the legs tight through the whole pose. I'd also make sure to do some practicing barefoot on wood floors if you have them. It was cold when I was doing most of my posing practice, so I often wore socks or practiced on another surface. On stage that hurt my ability to keep those legs tight because there was the awkward feel. Make sure to jam that back knee into the thigh on the side poses. I know there's more hammie hang than you're showing :)

I'll be around all week, after Monday if you want to get a session or two in. Just let me know.

I'm getting excited for you cause you're closing in!

[AustrianOakJr]

New pics look sick dude, and lol at this guy

That must be herbert from his younger days.

[/img]

He he he!! Yea he does! :D


Yeah it's def. not low carb but it's moderate carbs which is how I justify it :D I don't need to really watch my carbs at this point! I'm gonna give your recipe a whirl. I'm not a huge pumpkin fan in general but I always like to try new stuff. Sunday morning sounds good!

Yea, I am not particularly low on carbs......im just particularly high on hunger. Even at 270g of carbs on my low days, im still scraping for every carb I can get.....fiber is through the roof and im just looking for BULK.


Hey Oak on the Bisquick pancakes you make...how many g's pumpkin and protein do you use? Im going to hop on this pancake bandwagon and see what its all about...also gotta get some applesauce...heard it makes them really fluffy!

I dont remember off hand. I believe I was using 3/4 serving of bisquick, 2-3 egg whites, half serving of pumpkin, 3/4 serving of myofusion, 2-3 tbsp of baking splenda and some cinn. I think I listed everything out to the gram a half dozen pages back or so......




New pics look great. Looking really good from the front and the rear poses are looking leaner as well. Only a few pounds to go at this point. Poses look much better. I like what Jeff is doing with them. Ab thigh is money, and the others are certainly improving. Is the twist you were talking about similar to what we were discussing a few weeks back? Just make sure to start those poses from the ground up and hold the legs tight through the whole pose. I'd also make sure to do some practicing barefoot on wood floors if you have them. It was cold when I was doing most of my posing practice, so I often wore socks or practiced on another surface. On stage that hurt my ability to keep those legs tight because there was the awkward feel. Make sure to jam that back knee into the thigh on the side poses. I know there's more hammie hang than you're showing :)

I'll be around all week, after Monday if you want to get a session or two in. Just let me know.

I'm getting excited for you cause you're closing in!

Yep, I am practicing a bit on the hardwoods. These pics were taken before working with Jeff. He has tweaked things a bit and did some nice work with most of my poses. Next set will include changes. As for working out.....I could do Monday or Tuesday morning.....9ish or so. Wed we are heading to DC for Easter. Let me know if one of those days works....would be good to train again. Ive got chest and back power on Mon and then quad power on tues. LMK!

[AustrianOakJr]

My wife had requested some saturday morning pumkin' pancakes so i got up, made the kids some choco-chip mickey style cakes, and then made my wife the pumpkin cakes......and then I ran out of vanilla myofusion for my own. DANG! So I remembered JP's choco pancakes and made my own variation with the big train mix. ZANG!! This was like a little slice of heaven! This is two servings of big train mix, 1/2 serving of choco myofusion (I love the gaspari protein), 2 egg whites, 2 tbsps of baking splenda, a dash of vanilla extract, a dash of WF choco dip, and 14g of chocolate chips. I topped them off with a pretty loose mixture of WF choco dip and 1 serving of PB2 with 27g of FF whip on top. Im telling you what.....this was AWESOME. Almost too rich with chocolate.....but with a cup of coffee......OH MAN! Macros were 40.5P/ 51.5C/ 8F

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00082-20110416-0845.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00083-20110416-0848.jpg

[Young9]

THOSE PANCAKES ARE FULL OF WIN! great Husband Oak!

[tonsti]

My wife had requested some saturday morning pumkin' pancakes so i got up, made the kids some choco-chip mickey style cakes, and then made my wife the pumpkin cakes......and then I ran out of vanilla myofusion for my own. DANG! So I remembered JP's choco pancakes and made my own variation with the big train mix. ZANG!! This was like a little slice of heaven! This is two servings of big train mix, 1/2 serving of choco myofusion (I love the gaspari protein), 2 egg whites, 2 tbsps of baking splenda, a dash of vanilla extract, a dash of WF choco dip, and 14g of chocolate chips. I topped them off with a pretty loose mixture of WF choco dip and 1 serving of PB2 with 27g of FF whip on top. Im telling you what.....this was AWESOME. Almost too rich with chocolate.....but with a cup of coffee......OH MAN! Macros were 40.5P/ 51.5C/ 8F

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00082-20110416-0845.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00083-20110416-0848.jpg

Looks great Boss...Ive been rockin the cookies and cream and the banana perfection myo myself!!Both are the grub!

[JimmyChitwood]

Update shots look unreal man. Like Marvel comic book stuff. Really great work.

I disapprove of the second pancake shot above, however. Looks like something a Sunday morning hangover might produce after a night of corn bread, lasagna and a half keg. Whipped cream will never make that appealing, my friend. I'm of sober mind since I'm not dieting.

[Flynn]

On point Sean, cannot wait to see the final product! Keep pushing to the finish line.

[co1e_train]

Those pancakes look like epic win...will make this weekend at home!

[tsajdak]

Pancakes look FABULOUS!!! How you feeling Sean? Everything seems to be right on track. Can't wait for you to get up there again.

[AustrianOakJr]

CHEST AND BACK POWER

Rough day today. Big time dragging arse all day.....feeling flat and depleted. It took me a little while to get moving in the gym, but I had a pretty decent workout. I strained something in my chest. Hopefully some heat and rolling will take it out. Feels like a trigger point hiding somewhere. The fat is completely gone in my chest and I can feel individual muscle fiber....been hunting around and cant really find anything for knots. It might be my shoulder or even my back.....hopefully it just goes away.


DB BENCH PRESS

120's X 6
120's X 5 (small spot)
120's X 5 (got em all plus BIG negative on last rep)

CLOSE GRIP LAT PULLDOWN

255 X 6
270 X 6
270 X 5

INCLINE BB BENCH SMITH

225 X 8
245 X 6
245 X 5

CLOSE GRIP MACHINE LOW ROW

180 X 6
180 X 6
180 X 6

PUMP SUPER SET - WIDE LAT PULLDOWNS/ LOW CABLE FLYES

X 15 reps

MISC

Kinda bummin these last few days. I didnt lose much in the way of weight this week. No new lows. I hate that. It just feels like I wasted a week. I know its not true, but its tough not to have those little victories over the scale. I snapped some pics and I think I improved a little. I worked on some of the side poses with Jeff last week and these shots include SOME of the tweaks we made. Im shooting them on a 10 sec timer so im getting into position very quickly. I know where I can improve these to meet Jeff's instructions a bit better.....but at least they are better....I think. 5 weeks out from the warm up!

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4608Small.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4620Small.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4611Small.jpg

[AustrianOakJr]

Pancakes look FABULOUS!!! How you feeling Sean? Everything seems to be right on track. Can't wait for you to get up there again.

Im feeling OK....some days are better than others. If I am working and have something to do, im fine. If im sitting around, I get really loagy and feel like a depleted pile of crap. I cant wait to get up there.....I cant wait for striated glutes. Im pretty dang sure this is about where i was on stage in 09. Glutes are striating in the right light with a good squint. LOL! Hopefully another 30 days or so and they will be fairly crisp......and then another 60 days and it will be :eek:.


Those pancakes look like epic win...will make this weekend at home!

Let me know how they go!


On point Sean, cannot wait to see the final product! Keep pushing to the finish line.

Thanks for the support Flynn! Gotta get over to the old man section and check out your journal.....you should move that over here in the CP section!!!


Update shots look unreal man. Like Marvel comic book stuff. Really great work.

I disapprove of the second pancake shot above, however. Looks like something a Sunday morning hangover might produce after a night of corn bread, lasagna and a half keg. Whipped cream will never make that appealing, my friend. I'm of sober mind since I'm not dieting.

Thanks dude. Im not where i want to be yet, but im getting there. Ill just keep on pluggin for a while.

Yea, the camera really does a number on the cakes.....stupid cell phone. They actually look much better in real life. Johanna is also of pretty sound mind as shes no where near as hungry as I am (and been at maint cals for a week now). She even like them.....especially my pumpkin version. They rule school. Ima' make em for yer some time.

[andyboi]

hollllllllllllllllllllly biceps!!

[coloBB]

damn bro, very impressed with these new set of pics. How many weeks out now?

[co1e_train]

hollllllllllllllllllllly biceps!!

This. You hold your mass so well. From these pics its hard to believe your in the 160s!

[strebla]

Looking a lot better Sean! A few more tweaks and perfecto :)

[AustrianOakJr]

damn bro, very impressed with these new set of pics. How many weeks out now?

5 weeks out from the warm up. 7, 8 and 10 weeks out from the WNBF pro-q's.


This. You hold your mass so well. From these pics its hard to believe your in the 160s!

168 lbs this week. I know a 167 is hiding somewhere! Im thinking 161-162ish will get me where i need to be.


hollllllllllllllllllllly biceps!!

:D


Looking a lot better Sean! A few more tweaks and perfecto :)

Yes, i know I need to keep my shoulders more level on the side chest and give more of a twist in the tricep pose. Im gettin there. I feel like ive got frnt and rear poses down well now.....just gotta get my side poses right. Practice!! See you May 4th.

[jked4life]

Oh yeah, it's on! Those new pics look really good. The extra light coming through the ceiling shows off just how lean your upper body is. Looking shredded up north. I really like the adjustments Jeff has made with your poses. I think they really do you a lot of justice and show off how truly freakish you are!

We just got home from CT this evening after a long ride. Along with seeing the family, I saw my buddy who recently moved out there (Powerlifting mentor) and we did a squat/deadlift workout yesterday and I'm completely toasted in the lower body from that. I'd love to go out there and get a lower body workout in, but I don't think I'll be ready...prolly would need at least another day.

[AustrianOakJr]

Oh yeah, it's on! Those new pics look really good. The extra light coming through the ceiling shows off just how lean your upper body is. Looking shredded up north. I really like the adjustments Jeff has made with your poses. I think they really do you a lot of justice and show off how truly freakish you are!

We just got home from CT this evening after a long ride. Along with seeing the family, I saw my buddy who recently moved out there (Powerlifting mentor) and we did a squat/deadlift workout yesterday and I'm completely toasted in the lower body from that. I'd love to go out there and get a lower body workout in, but I don't think I'll be ready...prolly would need at least another day.

Thanks Matt.....yep....getting there. Slowly.

No prob on the workout. Tomorrow is gonna be crazy getting ready to go to DC anyways.

[J_Bo]

SOME Improvements!?!? DUDE... I know how you're feeling, being as lean as you are, but you're brain is fried, because you look crazy ridiculous. You are harder than you've EVER been, and Bigger than you've ever been. You might have to be killed in order to be stopped from getting a Pro Card.

[J_Bo]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4569Medium.jpghttp://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4608Small.jpg

[Bnizzle163]

Sean, I am in awe at the new pics. Seriously bro. You are going to OWN those side poses. Not even going to be close. I looked at it, did a double take like :eek:

[B-Neva]

looks at chest/arms..............i hate you

[m3inline6]

You're looking real good man. Keep it up!

[Quelly]

you seriously have a doug miller esque side chest dude....friggin ridiculous, and now that you can get that ham popping better you look even bigger and better

[AustrianOakJr]

Sean, I am in awe at the new pics. Seriously bro. You are going to OWN those side poses. Not even going to be close. I looked at it, did a double take like :eek:

Thanks Billy.....Jeff did some nice work with switching some things around. Amazing the diff posing can make. Im particularly excited about some of the changes on the rear relaxed.....cant wait till the glutes come in so I can really capitalize on that pose.


looks at chest/arms..............i hate you

No hate.....only love in here. :D


You're looking real good man. Keep it up!

Thanks man.


you seriously have a doug miller esque side chest dude....friggin ridiculous, and now that you can get that ham popping better you look even bigger and better

If I could get some Doug-Miller esque everything else, I would be all set!! :D Thanks Eric, I appreciate the support.


SOME Improvements!?!? DUDE... I know how you're feeling, being as lean as you are, but you're brain is fried, because you look crazy ridiculous. You are harder than you've EVER been, and Bigger than you've ever been. You might have to be killed in order to be stopped from getting a Pro Card.

Thanks Jason. I know my brain is fried. Ive been doing some dumb ass things lately.....like forgetting where I am driving and stuff. :D Looking back at my photos taken in the same spot last year, I know I am pretty much where I was at my second contest in terms of lean-ness. And im about 3 lbs heavier, which is good. I am trying to go into this without expectations though. I can control my conditioning, but there are bigger dudes out there (like the J-Bos of the world). No telling who may show up, right?

[ErickStevens]

Looking great Sean!

brb training the shiit out of my delts and chest.

[Young9]

after looking at the comparison Jason posted, its like night and day...I know the posing helped some but you DID make some progress...no week is a wasted week unless you slip up and go backwards but we all know thats NOT the case with you. Keep pluggin Sean, you are doing great!

[AustrianOakJr]

Looking great Sean!

brb training the shiit out of my delts and chest.

Thanks Erick. Let me know when you get those shirts made up you were talking about!


after looking at the comparison Jason posted, its like night and day...I know the posing helped some but you DID make some progress...no week is a wasted week unless you slip up and go backwards but we all know thats NOT the case with you. Keep pluggin Sean, you are doing great!

Well, I did eat the bucket of chicken wings and half a pizza.....oh, then there was the three "gotta have it" cold stone visits.....wait, is that bad?? :D

J/K! Yes, im pretty focused right now. Almost a little too focused....I have to keep balance in perspective as that was one of my biggest goals this season.

[Warrior9]

lookin good sean! a few more weeks! gonna be sick

[JimmyChitwood]

Oh my word...
You are the poster child for... well, a lot of things... not all of which are good. But TODAY, you are the poster child for persistence. Just unbelievable what you've done with discipline, research and constant work.

Good solid changes on the posing. Leaning back a tad seems to help the glutes stand out more? Somehow it gets rid of the leg butt look. Chest and delts are freakin' crazy. And now that you've added a ridiculous mid section and leg improvements... yeah... someone will definitely have to kill you prior to contest day in order to keep you from being a threat.

[AustrianOakJr]

lookin good sean! a few more weeks! gonna be sick

Thanks yo! :) Few more weeks....


Oh my word...
You are the poster child for... well, a lot of things... not all of which are good. But TODAY, you are the poster child for persistence. Just unbelievable what you've done with discipline, research and constant work.

Well, I cant always be the poster for weird, obnoxious, and outlandish. Every once in a while, I gotta throw in something good. Something could be said for a little more rest time.....but that will have to wait another 11 weeks or so.




Good solid changes on the posing. Leaning back a tad seems to help the glutes stand out more? Somehow it gets rid of the leg butt look. Chest and delts are freakin' crazy. And now that you've added a ridiculous mid section and leg improvements... yeah... someone will definitely have to kill you prior to contest day in order to keep you from being a threat.


Biggest thing Jeff pointed out was that I was putting TOO much weight on the front leg. This kept my glute from being able to be contracted. So now I have shifted about 80% of the weight to my rear leg with just enough contraction on the front quad to bring out the lines. Its amazing how much there is to posing. Things you dont even think about. I've still got a lot of learning to do.

[FATHER FLEX]

Funny how different everyones situation is. In my case I was not putting enough weight on my front foot. It was like the exact opposite in your case Jeff mentioned.

In any case looking BIG and lean! While its normal for me, I really hate how my my fullness, flatness, etc varies so much. You meso's just looked jacked no matter what!

[fltallpaul]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG_4611Small.jpg

This is probably the sickest picture you have ever posted...grainy and thick. You really have got the look of the guy who everyone is going to say.."damn, well let's fight for second"...

[Quelly]

Funny how different everyones situation is. In my case I was not putting enough weight on my front foot. It was like the exact opposite in your case Jeff mentioned.

In any case looking BIG and lean! While its normal for me, I really hate how my my fullness, flatness, etc varies so much. You meso's just looked jacked no matter what!

aint that the truth...me flat looks like a fitness model, on my refeed its like...."hey....did you sneak in a few years of weight lifting since I last saw you?" so variable...

[andyboi]

aint that the truth...me flat looks like a fitness model, on my refeed its like...."hey....did you sneak in a few years of weight lifting since I last saw you?" so variable...

Those legs you attain aren't fitness model-esque. It will do them an injustice to pose in board shorts haha

[AustrianOakJr]

Funny how different everyones situation is. In my case I was not putting enough weight on my front foot. It was like the exact opposite in your case Jeff mentioned.

Well, thats how I learned the pose....to put a lot of weight on that front foot to bring out the quad. Well, turns out I can still bring out the quad with a lot less weight and still be able to pull my glute in too. Cool!



In any case looking BIG and lean! While its normal for me, I really hate how my my fullness, flatness, etc varies so much. You meso's just looked jacked no matter what!

Well, maybe im a fat meso. Last prep, I would get very flat (imagine that on 140g of carbs lol!). This prep I dont have have that variance as much. I have been fuller before.....like after loading on 1800g of carbs. But as whole, I am a lot more consistent with my fullness.

And how the heck do you get flat dieting on 400g of carbs??!? :D


This is probably the sickest picture you have ever posted...grainy and thick. You really have got the look of the guy who everyone is going to say.."damn, well let's fight for second"...

Thanks Paul....I appreciate that coming from you! Im pushing to bring the best I can. I'll be very grateful if by the June im "that guy".


aint that the truth...me flat looks like a fitness model, on my refeed its like...."hey....did you sneak in a few years of weight lifting since I last saw you?" so variable...

Well, the fact that your carbs swing around so much would cause that fluctuation. But you gotta do what you gotta do, right.

[AustrianOakJr]

LEGS - POWER - QUADS

LEG PRESS

8 pps X 6
9 pps X 6
9 pps X 5 - crap...missed the last one.

HACKS

5 pps X 5
5 pps X 5
*felt strong on these

LEG EXT

stack + 60 X 8
stack + 60 X 8

MISC

Well, Eric bumped my carbs up a bit. Seems a bit counter-intuitive as I stalled out this week. But I know where hes thinking. We are getting in two refeeds now (slightly smaller than my one large refeed). And the hope is that it will give my metabolism a little kick start. I think it will. We added another 400 cals of cardio in as well, so all-in-all, its a deficit from where i was. So I had a nice 75g of carbs for bfast and then 90g post workout. Decent session today. Not my strongest, but not bad either.

So my new number are:

Diet days: 215P/270C/55F
Refeed 1: 200P/370C/50F
Refeed 2: 200P/400C/50F

As for my dang chest.....it feels like someone threw a baseball at my sternum. I dont know whats up with it. Hopefully just a little overtraining. Its never good when you walk out of the gym sore though.....something isnt quite right. It doesnt feel like debilitating pain, but just not so good. Im praying its nothing and that chest work will resume as normal next week.

[co1e_train]

Do I hear disappointment in your typing that your carbs got an increase???:p



As fars your chest goes, watch it and be safe rather then sorry. I'd say stretch it real good and ice it. Just my .02

[Warrior9]

Thanks yo! :) Few more weeks....

Will feel like an eternity ;)

[healthybodies]

Sick looking side chest Sean. Dont forget to make those shoulders "paralinear" ;)

[proud_polack]

Seconding the opinion on icing it, even if it's not necessarily right in the pec.

Also, pictures are looking killer. Upper body definitely has the "wow" factor to it. Lower body is just about there. Keep it up.

[AustrianOakJr]

Do I hear disappointment in your typing that your carbs got an increase???:p



As fars your chest goes, watch it and be safe rather then sorry. I'd say stretch it real good and ice it. Just my .02

Nope...not disappointed. Today felt goooood. I get the carbs in me and feel pretty well. I got a bunch of work done and I feel like im burning more cals then when im all loagy. Im still slightly worried that it wont work.....but worse comes to worse we lose a week and I drop my cals back down. Life goes on.


Will feel like an eternity ;)

Eh.....im getting old.....time flies! :D


Sick looking side chest Sean. Dont forget to make those shoulders "paralinear" ;)

Yes, I know I need to keep those shoulders straight. Tough getting everything all set on the 10 sec timer. Looking back I can pick out the flaws though. I just have to get faster with hitting the poses automatically. Ill be getting some good practice in yet.


Seconding the opinion on icing it, even if it's not necessarily right in the pec.

Also, pictures are looking killer. Upper body definitely has the "wow" factor to it. Lower body is just about there. Keep it up.

Im gonna see how it feel tomorrow.....if its not getting better, ill start icing. I think my chest is just strained....maybe a trigger point or something.

[ehlisl]

Just awesome Sean! Can't wait to see what you look like with some color on ya! :D Also, that post Jason put up earlier really shows the work you are doing! Keep it rolling buddy, only getting better each day and the all around improvements are really showing!

[JimmyChitwood]

Biggest thing Jeff pointed out was that I was putting TOO much weight on the front leg. This kept my glute from being able to be contracted. So now I have shifted about 80% of the weight to my rear leg with just enough contraction on the front quad to bring out the lines. Its amazing how much there is to posing. Things you dont even think about. I've still got a lot of learning to do.

Even though I'm not competing, I still play around a bit with the posing. You're right - so many tweaks that you wouldn't think of make significant differences. I've played with the side poses and what Jeff described to you really works. It really improves the look when the glute stands out. Before it looked like "where is that guy's butt muskle?"


Funny how different everyones situation is. In my case I was not putting enough weight on my front foot. It was like the exact opposite in your case Jeff mentioned.


Was Jeff competing against you at the time he gave you that tip? 'Cause itz naht too hahd for him to give you...zha rahng advizes. :)

[Jrich54338]

Sean,
By far the BEST you have ever looked, I cant wait for the final Product and for you to turn Pro , You deserve it buddy

[AustrianOakJr]

;oe - thanks for the compliments....I'm feeling very good and I think the end is near.

Well we took a trip down to visit my sis near DC. I am posting from my phone so I can't post pics very easily, but I've got a bunch from our various adventures. We've been having a nice time for the last couple days. My 'rents are coming down today and it will be a nice family easter time. My family is very supportive of my bodybuilding and they have been working wiith me to make sure I hit my macros and get my training done.

My sister took me to trader joes yesterday bc I have heard all the hype from guys online and figured I better check it out. OH MY!!!! :eek: if they had one of these stores by me I'd be broke. The frozen foods is off the chain!! I picked up a few things there and have been eating very well! Got some pics ill post later.....food pornz! :D

Training has been good! I went to a new golds a little further away in chantilly, va. They had a dl platform. Boo yah. I blew it right out of the box.......4 weeks out, 167 lbs, and I hit 425lbs for 7 reps, followed by a 6er!!! Woo hoo!

Here's the workout:

LEGS - POWER - GLUTE/HAMS

Sumo DL's
425 X 7
425 X 6
SMITH SPLIT SQUATS

225 X 8
275 X 6

LEG CURLS

110 X 9
130 X 6
90 X 10

STRETCH AND ROLL - 15 min

CARDIO - 200 cals LISS

[co1e_train]

Brother your in my neck of the woods! Im like an hour away from Chantilly Va. Hope you enjoy the Easter weekend with the fam & WORD! On those dls!!

[AustrianOakJr]

Brother your in my neck of the woods! Im like an hour away from Chantilly Va. Hope you enjoy the Easter weekend with the fam & WORD! On those dls!!

Nice......enjoy your Easter as well. Keep pumpin'!

[DREhova 87]

DAMN looking jacked! Going to be crazy seeing what you look like with some tan on you.

[PlzN0Alesana]

ive been lurking this thread for a while n keeping up w/ it...... really impressive stuff man, keep it up

[JimmyChitwood]

I think the end is near.

Don't go dying on me, now.


I went to a new golds a little further away in chantilly, va. They had a dl platform. Boo yah. I blew it right out of the box.......4 weeks out, 167 lbs, and I hit 425lbs for 7 reps, followed by a 6er!!! Woo hoo!


Nice work, Nancy! It's funny...I always feel 10% stronger in a new gym, especially when the equipment is cool. I did not get to cash in on the "sweet equipment surge" at the new Y in my hometown. They apparently opted to go with the cheapest line of commercial equipment available, so a lot of the stuff was just frustrating to use. This held true right down to the olympic bar at the squat rack, which had such extremely coarse and deeply cut knurling that it was literally impossible to adjust the tension on your straps once they were wrapped around the bar, and you felt like your flesh was being torn off your hands with a cheese grater as soon as you boosted the weight. That's about the last distraction you need when trying to amp up for a set with 430. For me, anyway. Real men would probably just forget the straps. :o

[stayfit2008]

Oak,..you doing the show in Olean?

[tsajdak]

Hey Sean, hope you had a great Easter. I just wanted to pop in and say stay strong and keep pushing. I know this thread is the last thing on your mind these last couple weeks. You are gonna just kill it and I can't wait.

[AustrianOakJr]

DAMN looking jacked! Going to be crazy seeing what you look like with some tan on you.

Thanks dude. Yep....the whitness is down right blinding!


ive been lurking this thread for a while n keeping up w/ it...... really impressive stuff man, keep it up

Thanks man....im glad you posted.





Nice work, Nancy! It's funny...I always feel 10% stronger in a new gym, especially when the equipment is cool. I did not get to cash in on the "sweet equipment surge" at the new Y in my hometown. They apparently opted to go with the cheapest line of commercial equipment available, so a lot of the stuff was just frustrating to use. This held true right down to the olympic bar at the squat rack, which had such extremely coarse and deeply cut knurling that it was literally impossible to adjust the tension on your straps once they were wrapped around the bar, and you felt like your flesh was being torn off your hands with a cheese grater as soon as you boosted the weight. That's about the last distraction you need when trying to amp up for a set with 430. For me, anyway. Real men would probably just forget the straps. :o

So youve tried the new Y, eh? Bummer on the cheapo equipment. Well, just go around loading everything up until it breaks and then tell them to think ahead next time, cause TIM is coming. :D Up to 430 on the deads now? Are you trying to make me feel like a gurly man?


Oak,..you doing the show in Olean?

Looks that way unless something goes wrong. I wont be prime time peaked and ready, but I figure its a good one to get my feet wet. You doing it? Whatever happened to your Masters pro debut? Whats been going on with you? How ya been?


Hey Sean, hope you had a great Easter. I just wanted to pop in and say stay strong and keep pushing. I know this thread is the last thing on your mind these last couple weeks. You are gonna just kill it and I can't wait.

I did have an awesome easter.....I hope you did too.....and I hope you ATE :D. Ive just been away from the forum for a while, posting on my phone a couple times from my sis's house in DC. Thanks for the encouragement.....im going to hit up some upper hyper work now.

[AustrianOakJr]

Easter Break Recap:

So I had the week off from teaching for Easter break (yea, its a tough gig, but someone has to do it :)). We had a great week down in Washington DC visiting my sister. However, it was tough being at this stage of prep dealing with the lethargy, hunger, moods, etc while everyone is all together. In a way its good because it takes my mind away and I do enjoy the time. In another way its hard because I know im not totally myself at times. It seems like many conversations revolve around what im eating or when im training and sometimes I feel thats a burden on the family. The balance is tough this deep into prep. Regardless we had a great time. We took the kids into DC on thursday...my son wanted to see dino bones, so hit up the museum of natural history. What a total freaking zoo. I was starting to fear for the lives of the people that kept bumping into me. I was having a bit of a "spell" on a lower carb day while it was 110 degrees and wall to wall people. So i sat and ate. Felt better and then enjoyed some dinos.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00088-20110421-13562.jpg

One of the other highlights......TRADER JOES! Man, what a store. Like a bodybuilder's mecca of frozen delights. Everything has macros listed. No fussing around. So I grabbed a bunch of stuff.....probably could have spent 200 bucks there, but then id have to cart it back 8 hours to Rochester. So I settled for some of the more appealing stuff.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00090-20110421-17492.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00091-20110421-1813.jpg

My sister is a vegetarian which made meal time interesting. She does eat meat if its free range and organic so she did buy a bunch of insanely expensive chicken so we could eat dinners together. That was nice. We had a real variety of foods that I dont normally eat. I had sushi for the first time in a really looong time. This meal was one of her vegetarian meals that I really liked......tofu, veggie, lettuce wraps. We made these up with some trader joes fried rice. Who knew tofu could be tasty?? It was an awesome meal!

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00092-20110421-19222.jpg

[co1e_train]

Dude that tofu plate actually sounds good!


Glad to hear you had an awesome weekend man! Way to stick to prep even while at family get togethers!

[Quelly]

Trader Joe's and Easter with the family, doesn't get better in my book!

[Agostage]

Hey - chicken tastes better when it's insanely expensive :)

[AustrianOakJr]

Dude that tofu plate actually sounds good!


Glad to hear you had an awesome weekend man! Way to stick to prep even while at family get togethers!

Yea, it was good. Tofu+chopped mushrooms, carrots, peppers and onions+soy sauce and a whole mess of spices.....wrapped up in lettuce......not too shabby.


Trader Joe's and Easter with the family, doesn't get better in my book!

Well, a couple of woodchuck ciders and some pie would have made it perfect....but eh, that stuff will be there next holiday! :D


Hey - chicken tastes better when it's insanely expensive :)

Actually, I was surprised. It was pretty dang good chicken. But at 9 dollars a lb for chicken breast, i would have to rob a bank to keep up with my diet.

[Bnizzle163]

Vegetarian food can be amazing when done correctly. My gf is a vegan and she has introduced me to a wide variety of foods. We've done some crazy cool stuff with tofu. Most notably and peanut butter pie... that thing is amazing!!

By the way, face is looking skeletor-like in that pic of you holding the TJ bags :)

[FATHER FLEX]

Ha ha ha! I think a few years ago Eric actually asked TJ's for sponsorship. I guess you can see exactly why he tried such a thing :D

[stayfit2008]

Hey Sean,..Im out due to injury, (rotator cuff), sciatica, (injury and impingement to the sciatic nerve). Surgery for my roataor cuff is May 27th. I was concidering the May 21st show in Olean,..but the sciatica seems to be takiong a toll on that plan. Soooo looks like summer will be a season of recovery :) Yipee!

Just may come watch you compete,..a friend of mine will be competing from my gym in that show also. But dont worry,.Im sure you got HER beat! :)

[Young9]

I feel so blessed to have 3 Trader Joes within miles of my house

glad to hear you had a good Easter and ready for some nudes! (nohomo)

[AustrianOakJr]

Vegetarian food can be amazing when done correctly. My gf is a vegan and she has introduced me to a wide variety of foods. We've done some crazy cool stuff with tofu. Most notably and peanut butter pie... that thing is amazing!!

By the way, face is looking skeletor-like in that pic of you holding the TJ bags :)

Yea, i think im gonna pick up some tofu and play around with it. Ill def be making those wraps again.

Ive had a number of people call me on the skeletor face! I must be getting close.


Ha ha ha! I think a few years ago Eric actually asked TJ's for sponsorship. I guess you can see exactly why he tried such a thing :D

Thats a great idea! Wegmans is the big grocery around here......lots of prepared foods with macros listed.....but they are all online. I should hit them up!


Hey Sean,..Im out due to injury, (rotator cuff), sciatica, (injury and impingement to the sciatic nerve). Surgery for my roataor cuff is May 27th. I was concidering the May 21st show in Olean,..but the sciatica seems to be takiong a toll on that plan. Soooo looks like summer will be a season of recovery :) Yipee!

Just may come watch you compete,..a friend of mine will be competing from my gym in that show also. But dont worry,.Im sure you got HER beat! :)

Bummer dude. When you mentioned the Olean show....I thought you were in. Would have been a good show down. Well, I hope you get your old, crotchity body back into shape again. :D Seriously, I hope the shoulder surgery goes well and you are able to get back at it soon. Im looking forward to an NGA pro debut for you.


I feel so blessed to have 3 Trader Joes within miles of my house

glad to hear you had a good Easter and ready for some nudes! (nohomo)

Ill post some more nudez next week. This week is not that much different. A little more definition in the hams and the skin is getting thing on my glutes, but im still waiting on them.

[ConLaV]

Having lived with vegetarians for 6 months going abroad for school, I can tell you that most of it was surprisingly delicious... actually had withdrawals for a while, that's where TD came in :)

In here late, will be following!

[AustrianOakJr]

Eric dropped my carbs starting tomorrow. :(. I cant complain b/c it was really due to my prompting and impatience. We probably could have continued with this pace, but I wouldnt be totally ready for May 21st. This past week I lost about 3/4 of a pound. Id like to see more like a full pound. Im coming down to the nitty gritty of the diet. The last 5-6 lbs, I think. Lethargy is setting in pretty good at times......other times I feel OK. But im keeping my two high carb days and dropping my low days to 245g of carbs. We are hoping to keep my metabolism relatively in tact as we go in for the kill strike on the last bit of fat. Im hoping 4 more weeks will be all I need before I start reversing. This is the big push.

New Macros:

High Days:
(tue) - 200P/370C/F
(fri) - 200P/400C/50F *its amazing how i am still raging hungry at 2800 calories. uugh.

Low Days:
215P/245C/55F

[JimmyChitwood]

So youve tried the new Y, eh? Bummer on the cheapo equipment. Well, just go around loading everything up until it breaks and then tell them to think ahead next time, cause TIM is coming. :D Up to 430 on the deads now? Are you trying to make me feel like a gurly man?.

Yep. But that's not hard. :p

I had a little time off following the wisdom teeth extraction (surgeon said no strenuous excercise for several days). I asked him if he considered front squats with 275 to be too much and he just stared at me. He said that would pretty much make the blood clots come rocketing out of my mouth and give me a seriously painful recovery. But I'm back at it as of this week. Deads are up there, but they're not my main priority so I'm not pushing them too hard. But staying just 5 lbs over yours helps my ego since you look prettier than me right now. Well, from the neck to the knees anyway. :D

You and DC don't mix. Remember when Coach and I lived in Annapolis and you and Jo visited? Hotter than hades that day that we went into DC too, and you were grumpy despite being fat and not prepping. We still have that classic picture of us all in front of the White House with Penn Ave between us and the lawn. Well, you can't really tell where it was taken, actually. There was a Chinese family that wanted us to take their picture there, so we did. Then we asked them to take our picture and just before they handed the camera back I heard a roaring truck going by. Sure as heck, when we developed the picture there was a huge GARBAGE TRUCK right behind us filling up the entire background where the White House should be. That picture could've been taken in East Bumfart, Kansas for all you can tell. Looks like we all decided to pose in front of a freakin' garbage truck like it was our brand new family vehicle or something. Love it! Chinese dude and his wife must've been laughing for hours over that one. What a dick head. But that photo wouldn't be special if he'd have done what we wanted.

[AustrianOakJr]

Having lived with vegetarians for 6 months going abroad for school, I can tell you that most of it was surprisingly delicious... actually had withdrawals for a while, that's where TD came in :)

In here late, will be following!

Awesome man....good to have you along! You ate that much vegetarian and didnt turn into a woman? I hurd dat der estrogen goes up from all dat der soy. :D

[AustrianOakJr]

Yep. But that's not hard. :p

I had a little time off following the wisdom teeth extraction (surgeon said no strenuous excercise for several days). I asked him if he considered front squats with 275 to be too much and he just stared at me. He said that would pretty much make the blood clots come rocketing out of my mouth and give me a seriously painful recovery. But I'm back at it as of this week. Deads are up there, but they're not my main priority so I'm not pushing them too hard. But staying just 5 lbs over yours helps my ego since you look prettier than me right now. Well, from the neck to the knees anyway. :D.

Wisdom teeth? Why'd you go and do a crazy thing like that? All four of mine have been impacted......never had an issue. Im hoping they dont start bothering me. Ever. Well, good that you didnt rupture any blood clots and bleed to death in the squat rack. However a cool way to pass on, its probably a bit premature.


You and DC don't mix. Remember when Coach and I lived in Annapolis and you and Jo visited? Hotter than hades that day that we went into DC too, and you were grumpy despite being fat and not prepping. We still have that classic picture of us all in front of the White House with Penn Ave between us and the lawn. Well, you can't really tell where it was taken, actually. There was a Chinese family that wanted us to take their picture there, so we did. Then we asked them to take our picture and just before they handed the camera back I heard a roaring truck going by. Sure as heck, when we developed the picture there was a huge GARBAGE TRUCK right behind us filling up the entire background where the White House should be. That picture could've been taken in East Bumfart, Kansas for all you can tell. Looks like we all decided to pose in front of a freakin' garbage truck like it was our brand new family vehicle or something. Love it! Chinese dude and his wife must've been laughing for hours over that one. What a dick head. But that photo wouldn't be special if he'd have done what we wanted.

No, I dont think we do mix. I just think that me and hot, hot days dont mix. Although now that im a bit skinnier, the heat isnt effecting me as much. Bonus! So as long as I dont mind starving all the time i wont be sweating my fat arse off. :D

Yes, I remember the garbage truck! That was awesome. WHo needs a pic in front of the white house anyways?

[JimmyChitwood]

Eric dropped my carbs starting tomorrow. :(. I cant complain b/c is was really due to my prompting and impatience. We probably could have continued with this pace, but I wouldnt be totally ready for May 21st. This past week I lost about 3/4 of a pound. Id like to see more like a full pound. Im coming down to the nitty gritty of the diet. The last 5-6 lbs, I think. Lethargy is setting in pretty good at times......other times I feel OK. But im keeping my two high carb days and dropping my low days to 245g of carbs. We are hoping to keep my metabolism relatively in tact as we go in for the kill strike on the last bit of fat. Im hoping 4 more weeks will be all I need before I start reversing. This is the big push.

New Macros:

High Days:
(tue) - 200P/370C/F
(fri) - 200P/400C/50F *its amazing how i am still raging hungry at 2800 calories. uugh.

Low Days:
215P/245C/55F

FYI if you're curious - I think I had 245g of carbs as of 9:45 this morning as well as a cup of Joe. I feel amazing.

New Macros:
(Everyday, except when I splurge) - 400p/900c/275f

OK I made that up.

Hey - forgot to mention to you - my dad is retired now (as of the end of last month) and is working out. My DAD. WORKING OUT. He kinda always gave me the impression that he felt my training was silly, but now he's a believer. He's down like 19 pounds already over the past three months and looks years younger. He's even playing around with some interval training on the track, and some weight training too. He went and got a membership at the community center! Blows my mind. Coach and I bought him some workout pants and some resistance bands for a retirement gift. He loves them. He had been working out up to this point wearing jeans and using 15lb dumbbells. The bands can be combined to add up to 75lbs, so they're a step up.

He wrote me yesterday to say that everything is going well and he's running/jogging intervals adding up to 4 or 5 miles every other day. He also wrote me some wisdom regarding the bands. He said to avoid putting them under the toe of your sneakers with the assumption they will stay in place, because when you pull up on the handles the bands will come rocketing upward and slap you in the forehead. HAAaa!!

[AustrianOakJr]

Thats awesome.......Yea, I cant picture him working out for the life of me. HA! Big Chuck is gonna make you look silly if you arent careful!! That is a good thing though. So many people just let themselves deteriorate and probably lop off a decade of their life unknowingly. Ask him if he wants in on the Olean show for me. We can car pool.

Good for you and your fat arse macros too. :p

[stayfit2008]

Bummer dude. When you mentioned the Olean show....I thought you were in. Would have been a good show down. Well, I hope you get your old, crotchity body back into shape again. :D Seriously, I hope the shoulder surgery goes well and you are able to get back at it soon. Im looking forward to an NGA pro debut for you.



.

Yea,..I was really coming in strong for my prep to! tight at 190,..I figured i would be competing around 180lbs. But my skin was raging thin and vascularity looking like a cherry bomb exploded from my inside! Well,..maybe ill pull one more rabbit out of the hat and surprise ya in Olean...:)

[AustrianOakJr]

Yea,..I was really coming in strong for my prep to! tight at 190,..I figured i would be competing around 180lbs. But my skin was raging thin and vascularity looking like a cherry bomb exploded from my inside! Well,..maybe ill pull one more rabbit out of the hat and surprise ya in Olean...:)


Awesome man......well, competing at 180 would put you as a light heavy. So we'd have to meet in the overall. Would be fun. Didnt you compete in the 160's in 2009? What did you do differently to put on 10 lbs of lean mass?

How bad is the shoulder and stuff? Are you still training? Can it get any worse?

[ScottishMark]

Haven't posted in this section for a good bit but that side chest was enough to pull me out of lurker mode just to say holy fawk. Awesome.

[AustrianOakJr]

Haven't posted in this section for a good bit but that side chest was enough to pull me out of lurker mode just to say holy fawk. Awesome.

Well, shucks. :D Thanks. Hopefully, ill be posting a few more good ones before im through.

[Quelly]

Ha ha ha! I think a few years ago Eric actually asked TJ's for sponsorship. I guess you can see exactly why he tried such a thing :D

you know I never actually went through with asking lol

[AustrianOakJr]

you know I never actually went through with asking lol

Totally should have! Go in with some photoshop pics of "TRADER JOES" printed on your posing trunks. I think you could totally pull that off. ;)

[AustrianOakJr]

LEGS - HYPER - QUAD FOCUS

I felt pretty good today. Of course, its a refeed so that helps! Energy level was up and very little fog head today. I actually like being back into my routine. When im at school, I am busy and focused so my mind is off of hunger.

The gym was good as well. It was a solid session. I got 455 on the hacks for 12 reps....which was very good. Then I missed my goal of 10 for my second set. Came awfully close but got stuck at about 90* bend in my legs. Bummer. I pounded 7 pps X 12 reps on the sled and that was easy. 8 pps X 10 was a bit harder....might have been half assing the depth on a few but I got the 10. Barely.

HACKS

4 pps + 25's X 12
4 pps + 25's X 9

LEG PRESS

7 pps X 12
8 pps X 10

LEG EXTENSIONS

4 plates short of stack X 10

SINGLE LEG EXT - LONG TUT

X 8 per leg
X 6-8 per leg

STRETCH AND ROLL - 15 min

[jked4life]

Glad you had a good Easter with the family. Interesting with the Veggie only meals. I've been thinking about going a little more towards that route. Maybe learning a little bit about raw food/vegan eating... not that I want to give up meat, but sounds like a good nourishing way to eat, at least some of the time :D

Glad to hear the energy is still in tact most of the time. That carb drop should do the trick on getting you moving on feeling crappy, lol, good times!

[AustrianOakJr]

Yep, Easter was nice....thanks Matt. I hope u guys had a good time as well. The veg eating is not a bad thing at all.....I couldn't give up meat either but the addition of some extra veggies is always a good thing and if we can make then taste OK it even better. We just picked up a thing of tofu the other day and we plan on trying it out again soon.

Still feeling OK with the carb drop.....I think last week was bad because of the early am workouts and then having to go all day long. Now that I'm nack to routine I feel better.....not great, but better. I'm thinking carbs are gonna have to come down again though as the weight just isn't moving fast enough still. Bummer.

[TheNaturalOak]

Wow glad I got the chance to get in on this thread!

So how far out are you by now? Looking pretty sick in the most recent update pic

also, what you hitting the scale at this point?

[AustrianOakJr]

Well I'm doing a smaller show in Olean NY in three weeks. I don't know that I will be 100 percent on target with my conditioning goals by then but I have surpassed my conditioning from 2009 so figure I will do it. The main shows I have my sights on are the INBF shows in MA and CT on June 4th and the 11th......then most likely the hercules if I haven't picked up a win by then. So, I'm 8 weeks out from that. And I was 167 this morning. Hoping to hit 164 with some resemblence of glute striations by olean but its been slow going lately.

[Bnizzle163]

Your carbs are MUCH higher than mine were at this point... you poo-poo head :p

Isn't it funny how a refeed can make you hungrier?!?! It's tough dude. BUT, working with the 3dmj crew, after prep, you'll definitely be less likely to binge. Trust me. I haven't even been tempted yet :).

Getting close Sean!

[AustrianOakJr]

Your carbs are MUCH higher than mine were at this point... you poo-poo head :p

Isn't it funny how a refeed can make you hungrier?!?! It's tough dude. BUT, working with the 3dmj crew, after prep, you'll definitely be less likely to binge. Trust me. I haven't even been tempted yet :).

Getting close Sean!


Yes, my carbs are much higher than I thought they'd ever be. Im actually pushing Eric to drop them to get the last bit of fat moving. Took some nude booty pics this AM and the lines are starting to come in.....im getting anxious! I want an arse just like Bnizzle's!! Chiseled out of stone. :)

Well....ill take your word on the binging thing. But....im a binger. After prep, i gotta make my rounds and get the cravings over with and then its back on the wagon. The good thing is that ive never bloated up like some people do. I might shoot up 5 lbs after prep eating like a hog for a few days but I just start running through the carbs/calories like crazy. Geez, last year after my last show I ate 50 pc bucket of wings, french fries, and a "gotta have it" cold stone in one sitting and was only up 2-3 lbs the next day. He he!! :)

[AustrianOakJr]

LEGS - HYPER - HAMS/GLUTES


Good session today. Strength remains pretty much the same. Did some ball busting BB lunges today. I thought my lungs were gonna have to be picked up off the floor by the paramedics. Luckily, I made it out alive. :D

RDL's

315 X 10
335 X 10

WALKING BB LUNGES

185 X 20 steps
195 X 20 steps

LEG CURLS

105 X 10
105 X 8, drop 90 X 3-4

STRETCH AND ROLL - 15 min

CARDIO - 200 cals MISS

[AustrianOakJr]

This is a shout out to Billy aka Bnizzle for introducing the "Juicy Lucy". Made these up a few hours ago for dinner. Everyone loved them. Although not as rare as he makes them.....they were plenty juicy. Two 4 oz burgers (95/5 ground beef) with one piece of low fat cheddar (split between two), and two flat bread buns......macros were 67P/42C/16F. So this meal is not bad at all macro-wise. Normally I would not eat 67g of protein in one sitting but I was saving my protein and fat so I could sit down to two juicy lucy's tonight. Props Bnizzle!

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00100-20110501-17472.jpg

[DREhova 87]

I dont know what more amazing...your previous post binge or the juicy? :D

[Warrior9]

Yes, my carbs are much higher than I thought they'd ever be. Im actually pushing Eric to drop them to get the last bit of fat moving. Took some nude booty pics this AM and the lines are starting to come in.....im getting anxious! I want an arse just like Bnizzle's!! Chiseled out of stone. :)

Well....ill take your word on the binging thing. But....im a binger. After prep, i gotta make my rounds and get the cravings over with and then its back on the wagon. The good thing is that ive never bloated up like some people do. I might shoot up 5 lbs after prep eating like a hog for a few days but I just start running through the carbs/calories like crazy. Geez, last year after my last show I ate 50 pc bucket of wings, french fries, and a "gotta have it" cold stone in one sitting and was only up 2-3 lbs the next day. He he!! :)

you cannot be serious? jeeeeeeesus

edit: I think i'm going to attend that show in olean, wanna see dis.

[Bnizzle163]

You saying you want a booty like mine brought a smile to my face :) lol.

You're well on your way, Sean. Eric will bring you in DIALED fo sho! By the way, your lucy looks extra juicy ;). Told ya they'd be good! Had one today myself. Can't get enough of em!

[Agostage]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/IMG00100-20110501-17472.jpg

Looks divine my friend - wish I had a high res version to use as my background :)

[AustrianOakJr]

I dont know what more amazing...your previous post binge or the juicy? :D

Definitely the 50 pc bucket of wings from Anchor bar. I love me some chicken wings. Its the one food that I will have to walk out of the room if they are being served while im prepping.....its like kryptonite.


you cannot be serious? jeeeeeeesus

edit: I think i'm going to attend that show in olean, wanna see dis.

I wont be hitting the post show food very hard after Olean. Ill count myself lucky if I hit 164 by Olean. I will still have more fat to lose after the show.....cause we are still thinking low 160's to be shredded. Im thinking a slice or two of pizza and a few wings.....then back to the grind the next morning.


Looks divine my friend - wish I had a high res version to use as my background :)

Yep, pretty good burger. Would be better if it was full fat cheese and 80/20 beef....:D


You saying you want a booty like mine brought a smile to my face :) lol.

My left glute is starting to striate. Dont know why my right glute doesnt seem to want to come out and play yet.....but we'll get there.



You're well on your way, Sean. Eric will bring you in DIALED fo sho! By the way, your lucy looks extra juicy ;). Told ya they'd be good! Had one today myself. Can't get enough of em!

Yep, ill be having a few more of them in the next few weeks!

[andyboi]

Phoa that looks out of control!!! haha

[Warrior9]

I wont be hitting the post show food very hard after Olean. Ill count myself lucky if I hit 164 by Olean. I will still have more fat to lose after the show.....cause we are still thinking low 160's to be shredded. Im thinking a slice or two of pizza and a few wings.....then back to the grind the next



Yep, ill be having a few more of them in the next few weeks!I was more commenting on the previous post binge, that is impressive. I went to duffs after my show lol