12 weeks out , Round 2

[Power-Quest]

Some background info:
Contest June 9th 07 / 11.3 days out today , 3/14/07.
I started jan 1st cleaning up my diet , and now i'm very strict till show day.
197 lbs. today 3/14.
Cardio , 4 weeks slow jog-walk , 4 run-walk , 4 small sprints walk.
Been lifting for 4 years.
Pics taken cold , no pump up , mid day.

My first show was August 12th 06. , i made lots of mistakes last year , in fact every mistake , hope you guys that know my story see improvements.

All comments welcomed.


http://www.cowsrule.com/fr-db-bi.jpg
http://www.cowsrule.com/back-db-bi.jpg
http://www.cowsrule.com/side-chest.jpg
http://www.cowsrule.com/side-relaxed.jpg
http://www.cowsrule.com/fr-relaxed.jpg

I will post more pics at 10 , 8 , and so on , ill also get the most muslce pic and fr lat and rear lat at 10 wks out.

these pics are not showing my rt leg cuts cause of the shade , but its there , also it does not show the freaky veins i have in my legs and arms that ill post pics of at 10 out.

[Power-Quest]

http://www.cowsrule.com/fr-db-bi-2.jpg

Same day earlier.

Started tanning bed at 12 out also.
The outside pics are right after waking up from a nap.
Using Laynes article , sodium , water , and carb load.
No diuretics , no Clen.
I'm also doing his nutrient timming , so carbs are based around cardio and lifting.
Had to get the dogs in the pic.

[ChubbzterTF]

Looking really good buddy. Looks like you'll be in tip top shape if you stay as strict as you say you will!

[Better Unborn]

If you would like some constructive criticism (otherwise ignore this reply):

On double bis, your feet should be closer and biceps slightly higher than the delts. This will make for a better V-taper. Also, keep your head high.

This entirely depends on the organization but usually on the quarter turns (sides) you are not supposed to spike your calf or twist so much towards the judges. Both your feet and your head should be turned 90 degrees away from the judges. Flex your tri to give judges more lines to look at.

[FATHER FLEX]

You will definatly be bigger and leaner than last time bro. All you need to do now is work on the poses, which most everyone is rusty on at 12 weeks out. The tapper in the double biceps in awesome, maybe a little more lats in the relax pose? That's if it doesn't take too much from the delts when you do so.

Good stuff though!

[Power-Quest]

If you would like some constructive criticism (otherwise ignore this reply):

On double bis, your feet should be closer and biceps slightly higher than the delts. This will make for a better V-taper. Also, keep your head high.

This entirely depends on the organization but usually on the quarter turns (sides) you are not supposed to spike your calf or twist so much towards the judges. Both your feet and your head should be turned 90 degrees away from the judges. Flex your tri to give judges more lines to look at.

I realized my feet need to go closer and was gonna mention that ill get it right from here on , heels almost touching.

I will practice your advice on the arms down a bit more?

Yes the NPC asked last year not to twist but people still did it , i will play by there rules on show day.

Thanks for the comments and advice , i will work on it.

My weak points , upper chest , Abs?

Strong points , back , arms , legs , shoulders , tricep?

[Power-Quest]

Looking really good buddy. Looks like you'll be in tip top shape if you stay as strict as you say you will!

Thank you.

[Power-Quest]

You will definatly be bigger and leaner than last time bro. All you need to do now is work on the poses, which most everyone is rusty on at 12 weeks out. The tapper in the double biceps in awesome, maybe a little more lats in the relax pose? That's if it doesn't take too much from the delts when you do so.

Good stuff though!

Ahh i was hoping someone could remember , i look forward to your view on my new pics at 10 , 8 and so on , ill make sure to pose more and hopefully it will show in the updated pics.

I had swimmer legs last year , Smooth , i also lost so much muscle dieting down in just 12 weeks , and the cheats meals , i was a mess and burnt out.

I was 174 lbs last year on stage and still had extra BF.

My buddy woke me up from an hour nap and we took pics , i was a bit still sleeping , next pics should be better , in every way.

Thanks for your input , i know your doing a show also good luck , you look thick and lean , hope you do well.

[Italian_13]

Hey man just wanted to say you look pretty good for 12 weeks out. I too am 12 weeks out and I will be trying to follow you thread to see if I'm doing good as well! I think your back is your strong point, as I think mine is too. Once I get a camera I want to pose some pics of me too. Good luck!!

[sdnatural]

I don't necessarily agree that your heels need to be closer during your front double biceps. I actually like to kick a leg out to the side to have it taper out further from your waist. It was something I saw Frank Zane do where he was awesome in providing the illusion of being bigger than he really was.

If you're willing to take any more constructive criticism, you really need to bring up your calves. Also, learn how to flex your legs without locking your knees. Lastly, you really need to learn how to blow out when you're hitting your side chest.

Good luck.

[SleepLifter]

looking MUCH better than last yr man. Now imagine If you gave yourself more than 12 weeks even? Remember, by the last week, you should be done shedding fat, so it's really 11 weeks. The longer you diet the more muscle you can save and the more food you can eat. Plus, you have a chance to get as lean as possible.

my .02

[Power-Quest]

Hey man just wanted to say you look pretty good for 12 weeks out. I too am 12 weeks out and I will be trying to follow you thread to see if I'm doing good as well! I think your back is your strong point, as I think mine is too. Once I get a camera I want to pose some pics of me too. Good luck!!

Thank you , i will look for your thread when you post it up.




looking MUCH better than last yr man. Now imagine If you gave yourself more than 12 weeks even? Remember, by the last week, you should be done shedding fat, so it's really 11 weeks. The longer you diet the more muscle you can save and the more food you can eat. Plus, you have a chance to get as lean as possible.

my .02

I cleaned it up at Jan 1st , but your saying Imagine if i was strict for say 16 or 20 weeks.

I can already see now ill start even earlier next year with a strict diet not just a cleaning it up , or do a 2nd show a month later.

Thanks for the input , ill look for your advice in the weeks to come as i post up new progress pics , you give very good advice to me and others.


I don't necessarily agree that your heels need to be closer during your front double biceps. I actually like to kick a leg out to the side to have it taper out further from your waist. It was something I saw Frank Zane do where he was awesome in providing the illusion of being bigger than he really was.

If you're willing to take any more constructive criticism, you really need to bring up your calves. Also, learn how to flex your legs without locking your knees. Lastly, you really need to learn how to blow out when you're hitting your side chest.

Good luck.

I have tried the bending the legs a bit and i like it so i will practice that way , it can make your legs look even wider , and it's no problem flexing , it's actually more comfortable.

I do know to blow out , i just gotta practice more , even in the relaxed pose i know to blow out to show the abs more , i'm rusty but will improve as i focus on practicing.

I naturally through my right leg out when posing for friends , it feels natural and i like the look , ill post up a pic doing it at 10 wks out , just to see the example.

Thanks , i practice and absorb all the info , i enjoy making improvements , it would be boring if there was no room for improvment.

[Power-Quest]

Here are the 10 week out pics.

10 week...some are AM and some PM
http://www.cowsrule.com/fr-bi.jpg
http://www.cowsrule.com/rear-dbi.jpg
http://www.cowsrule.com/fr-bilegout.jpg
http://www.cowsrule.com/fr-relax.jpg
http://www.cowsrule.com/rear-lat.jpg

Below are the 8 week out pics.

[Power-Quest]

8 weeks out, am i still on track?

These are taken first thing waking up cold.

http://www.cowsrule.com/front-bi-am.jpg
http://www.cowsrule.com/back-bi-am.jpg
http://www.cowsrule.com/fr-relax-am.jpg
http://www.cowsrule.com/side-chest-am.jpg
http://www.cowsrule.com/rear-lat-am.jpg

[Power-Quest]

These are 8 weeks out ,taken in the PM.

http://www.cowsrule.com/fr-bi-pm.jpg
http://www.cowsrule.com/rear-bi-pm.jpg
http://www.cowsrule.com/fr-relaxed-pm.jpg

[Blahzay128]

I remember last yr when you were prepping for your show....what an ordeal that turned out to be on the boards......after the show you vowed to come back better....Glad to see that you have kept strong w/ your goals....I think you will show marked improvement from last yr....great job and keep up the good work....Cant wait to see your pics from show day.

Gianni

[mass_chaos]

Looking good man! I will have to track this thread and see how everything turns out. Good Luck!!!!

[thicky]

Damn we could be twins. Same hair, same height, same hairy back, except for the chest.

Looking great for 8 weeks out. I reckon you can do it.

what's your weight now?

[Power-Quest]

I remember last yr when you were prepping for your show....what an ordeal that turned out to be on the boards......after the show you vowed to come back better....Glad to see that you have kept strong w/ your goals....I think you will show marked improvement from last yr....great job and keep up the good work....Cant wait to see your pics from show day.

Gianni

Thank you , i'm considering doing another show after june 9th , after working so hard it would be ashame not to take advantage.



Looking good man! I will have to track this thread and see how everything turns out. Good Luck!!!!


Thank you.



Damn we could be twins. Same hair, same height, same hairy back, except for the chest.

Looking great for 8 weeks out. I reckon you can do it.

what's your weight now?

We might be , you never know , i'm at 190 lbs.

Thanks.

[Power-Quest]

6 weeks out ,pics taken upon waking , flat and dry.

On my rear lat should my head be up and bring my shoulders or arms more up/forward?

http://www.cowsrule.com/6wk-fr-dbi.jpg
http://www.cowsrule.com/6wk-abs.jpg
http://www.cowsrule.com/6wk-rearbi.jpg
http://www.cowsrule.com/6wk-sidechest.jpg
http://www.cowsrule.com/6wk-rearlat.jpg

Pics again at 4 weeks.

Damn these pics are zoomed in a bit much.

[thicky]

rear lat spread

your back must be arched back to the judges. They are sitting BELOW you and if you roll forward like you're doing, will only see your lower back and not even your head.

Look at the pose done by the pros, its completely different

[Quelly]

I think you're looking good, and you're going to do well, but I have a suggestion for you next show, start a good 16 weeks out at least, I think you could improve your conditioning significantly, but seriously you look good, not a knock! Good luck!

[Power-Quest]

Thanks Thickmass.

Quelly , thank you , i also know i can do even better , even with the improvments i've made.

So i have made up my mind that i will do 1 or 2 more shows after this one , Maybe Greater Knox August 12 thats 2 months after my first show and it is were i recieved 8 th place last year so it would be redemption for me.

Thanks again for everyones support , i will be working very hard and smart over the next 6 weeks to condition my self as much as possible.

Rob.

[Akers1021]

good job this year man I told that year round cardio would help :)

Here is one from 10 weeks out back in March I need to get some up here of the mandatories but oh well. See ya une 9th

I was 185 in this pic 8.1% BF, I am 177 right now 7.2% done this past Monday

[Power-Quest]

Good job and thanks Akers , i was wondering were you been haven't seen you on the board for awhile , looking forward to seeing you there , it's looking like ill be trying to get to 176 lbs. juniors or open , can't decide.

[Akers1021]

I was looking at the Jr. Lights although last year this show only had like 3 in that class....kinda dissapointing. My brother is going to do the open Light Heavys, or the Jr. Heavy...

Should be a good time...I will try and get some pics of us up here soon. I don't get to train with him that much we live an hour apart.