Seans journey to Striated Glutes with the help of Layne

[fologobis]

Background
my name is Sean and i am 18 years old 5'9" and a freshman in college. I have set the goal of competing this year in the Spirit of America on April 21. I have decided to get the help of Layne so that i know i will come in shredded. Right now i am @155 13-14%bf. The training will start sunday when i recieve my plan from layne. Pictures will be coming soon as i will be home in 2 weeks for the holidays. The rest of the info will be coming when i recieve the plan. Hopefully this journal will help people to compete and get in better shape.

[fologobis]

some measurements
lower abs-29"
navel-27"
wrist- 5.5"
chest only-37"
legs-21" they suck
arms-13" not good either

legs today plus refeed

[fologobis]

wide squats
225x8
245x8
245x8
245x8
245x8

close squats
155x10
165x8
185x8
185x8

ham curls
3x8x90

standing barbell calf raises
4x8x205
donkey calf raises
4x8x215
leg extensions
3x8x90

[fologobis]

off day today

40 mins li cardio 15 incline@4.0

Tommorrow i will be 19 weeks out and the diet with Layne should hopefully start tommorrow

[fologobis]

just recieved the plan

Daily Totals
Protein: 200g
Carbohydrate: 135g
Fat: 40g

also im getting 2 refeeds per week which is awesome. Layne has already shed light on dieting.


I cant wait to see the results

[fologobis]

today was back

weighted pullups
3x8 +25lbs

deadlifts
245x5,5,6,6 should be moving up next week

cybex t-bar row
machine+100 3x8

lat pulldowns
3x8x130

shrugs
3x8x185

hammer db curls
3x8x40

During workout= 2 scoops of xtend

[fologobis]

Diet: p=192g c=135 g f=37
everything went great today

[fologobis]

cardio- sprints 17min
workout-chest
weighted dips
3x8xbw+90

db incline press
4x8x65dbs

incline flyes
3x8x30

hammer strength
3x8x110(first time ever doing this machine

v-bar pressdowns
3x8x125
shoulders
military press
3x8x95
db lateral rasies
3x8x15

[USMARINE8152]

good luck bud...at least u dont have to worry about putting on the Freashmen 15 as some say happens.

[fologobis]

ahhaha yea

[fologobis]

diet was on target again today
p=199 c=135 f=42

refeed and legs tommorrow

[fologobis]

p=169 c=255 f=39
legs/refeed


squat
135x12
245x8
245x8
255x6(pr)
255x6
135x20(pr)

atg hack squat
3x8x90
standing ham curls
3x8x45 per leg

seated calf raises
3x8x125
leg extensions
3x10x70
dumbell lunges
3x8x20lb dbs

good workout today was spent after hitting the prs. pics should be coming soon.

[chuckles_345]

Nice looking journal, I'm subscribed. Can't wait to see pics, you'll be amazed at the transformation you will get from working with layne.

Chuckles

[fologobis]

thanks a lot pics should be coming soon. the one bad thing about being at school is that i have no one to take them. i should be home inn 2 weeks so then i should be able to get some good pics up

[fologobis]

offically 18 weeks out today hopefully ill get pics up at 16 weeks out

[fologobis]

diet was perfect again today

back
weighted widegrip pullups
bw+25x8,8,6,6

tbar rows(weights only)
100x8,105x8,8,90x10

shrugs
3x8x205

rackpulls
275x8
275x8
305x8
305x6

lat pulldowns
3x8x130

db hammer curls
3x8x40

cable curls
3x8x110

reflection

one thing happened today at the school gym I got yelled at for having xtend. so i had to go put by my stuff by the front desk. So btwn excersices i was running to drink it. Today was another good workout and diet is going well

[fologobis]

diet was on again today
cardio- 45 mins li
chest/shoulders today
dips
3x8bw+90
1x6bw+90

incline db press
3x8x70
flat db press
3x7x70
seated miltaries on the smith
4x8x90 (bar not counted)
cable crossovers
3x8x60
lateral raises supersetted wit pushdowns
3x10x15 db
pushdown
3x10x110
tricep kickbacks
3x10x10

reflection
overall good workout and tris were completly shot. legs and refeed are tommorrow. pics should be up next week.

[fologobis]

legs/refeed today
squat
245x8
245x8
255x8
255x8
270x6(pr)
135x12

atg hack squats
3x8x110

lunges
10x20db
2x8x25 db

leg extensions
3x8x80

standing ham curls
3x8x50 per leg

bARbell valf raises
4x10x205
seated calf raises
1x8x215
dropset- 1x8x90
dropset- 1x10x45

pverall good workout and happy about the pr

[fologobis]

day 7

cardio- sprint 17 min
did abs today

leg lifts
3x8bw+20

rope crunches
3x10x150

db weighted sit ups
3x10x30

diet and everything was good today. tommorrow ill find out if layne is changing the plan up at all.

[str8flexed]

how did your weight respond this week?

[fologobis]

srry to say layne but i havent had a chance to weigh myself. im goin to go tommorrow to use the scale at my school gym hopefully it got fixed.

[str8flexed]

k, let me know

[fologobis]

day 8
cardio-45 mins LI
workout-back
deadlifts
5x5x250(pr)

bent over bb rows
135x8
145x8
145x8
145x8

shrugs
3x8x185( went extremly slow for each rep

lat pulldown
3x8x130

db hammer curls
3x8x40

cable bicep curls
110x8
115x8(pr)
115x8(pr)
during workout- 2 scoops xtend
reflection
i had a great workout today. very happy to set to prs and also my shins got ripped up from deadlifts. Weighted myself this morning and weight has stayed the same but i seem more vascular so that was good. i seem to be holding all my fat it my lower ab area but it looks to be gettin softer. finals are comin up so hopefully i can keep this log updated

[fologobis]

day 9
chest/shoulders

dips
bw+90x8,6,8

incline db press
4x8x65

db incline flys
3x8x35

hammer strength
3x8x110

shoulders
seated military press
4x8x95
db lateral raises
3x8x15

rope pushdowns
3x10x80

one armed reverse pushdowns
3x10x30

comments
shoulder and wrist started acting up today so i culdnt go as heavy as i would have liked. i might take a chest dday off to give the wrist a break

[fologobis]

legs/refeed today
cardio-45 mins

squat
135x10
245x8
245x8
245x8
245x8
275x6(pr)

hack squat
8x110
8x130
8x130
8x130

db lunges
3x8x20

leg extensions(30 sec rest)
4x8x70

barbell calf raises
12x185
3x10x205
seated calf raises
4x8x105

comment
good workout today and very happy i set a pr. everything is going good and i have my first final tommorrow

[str8flexed]

nice squat bro!

[fologobis]

thanks Layne there parallel cause i hurt my knee a while back but my glutes and legs are on fire right now.

[fologobis]

12/14
back
weighted pullups
bw+25x8
bw+25x8
bw+25x7

t-bar rows
110x8
110x8
120x8(pr)
120x8(pr)

lat pulldowns
3x10x130

bent over barbell rows
3x10x135

db hammer curls
3x8x40

cable curls
110x8
110x8
110x7

comment
Todays workout was alrigh and wasnt close to 100 %. had two finals today and the managemrnt final was very tough. First case of finals stress but i survived so it was good. Just have calc and microecon left to take

[fologobis]

12/15
chest
db incline press
10x65
8x70
8x75(pr)
8x75(pr)

db flat bench
3x8x75

dips
3x8xbw+70

push press
3x8x75
1x7x75

lateral db raises
3x8x15

pushdowns
3x8x110

reverse cable 1 arm pushdowns
3x10x20

Comment

Good workout today and was very happy to set a pr. I think i am finally gettin over my sickness so that is good.

[fologobis]

12/16
legs/refeed
cardio - sprints 17 mins

wide stance squat
135x12
245x8
245x8
255x8
275x4
135x20

db lunges
3x8x20

barbell calf raises
20x135
12x225
12x225
12x225

atg hack squat(30 sec rest)
3x8x90

lying ham curls(30 sec rest)
3x10x65

leg extensions(30 sec rest)
3x8x80

free motion calf raises
12x300
12x320
12x340

comment
after the squat today my legs were toast. also i had to do my sprints this morning due to schedule problems earlier in the week. legs were toast after the workout.

[fologobis]

off day/ abs
cardio- sprints 17mins

hanging db leg raises
3x8x20

cable crunches
3x10x150

decline weighted crunches
3x12x25lbs

reflection
today was a good day and as bad as it sounds i love doing sprints and high intensity work. i am 15 weeks out today from ocb eastern regionals in baltimore, maryland. also i love the diet and in the best shape of my life. Layne is the man

[fologobis]

12/18
back

deadlifts
135x10
225x6
245x6
255x5(pr)
265x4(pr)
185x10

bent over barbell rows
135x10
155x8
155x8

barbell shrugs
185x8
205x8
205x8

lat pulldown
7x130
8x120
8x120

db hammer curls
8x40
8x45(pr)
8x45(pr)

machine curls
3x8x117(pr)

comments
today was a great day and was so happy after the pr in the deadlifts. After the deadlifts i was spent but it felt like my energy came out of nowhere. I had my calc final and i think i did alright, so maybe that was the reason for the great workout

[fologobis]

12/19
chest/tris/shoulder
cardio-45 mins li
db incline press
70x8
70x7
70x6
70x8

flat db press
3x8x70

weighted dips
3x8xbw+70

cable crossovers
4x8x100

seated military press
3x8x95

side db lateral raises
3x8x15

pressdown supersetted w/reverse cable pushdowns
3x10x100/ 3x8x30

comment
today was an all right day, nothing special. had a very good pump going. tommorrow is legs and refeed

[fologobis]

12/20
cardio- 45 mins li
legs
10x135
8x245
6x255
6x255
6x255

db lunges
4x8x25(pr)

atg squat
3x10x90 no rest between sets

standing ham curl
3x10x45 no rest between sets

seated calf raises
3x8x115

machine calf raises
3x12x210

leg extenstions
4x8x90

comment
today was a good workout and had no finals which was nice. today i just wasnt 100% focused and not sure why.

[fologobis]

well guys just found out do to finals later this year i will be only to do the ocb eastern regionals on april 7th. I have a little over 14 1/2 weeks and i no with laynes help im going to come in redic, cant wait

[fologobis]

12/21
arms today
standing barbell curls
3x10x75

lying french press
3x8x75

hammer curls
8x40
8x45
8x45

preacher curl
3x8x65

v bar pushdowns
3x10x100

cable curls supersetted wit 1 arm reverse pushdowns
2x10x110/ 2x8x20

good workout today and deicded that i may start to throw a arm day in once per week

v bar pushdowns
3x10x110

[fologobis]

12/22
back

deadlifts
135x10
225x8
4x4x265

cybex tbar rows(machine not counted)
4x8x100

lat pulldowns
3x10x135

shrugs
185x8
195x8
195x8

1 arm db rows
3x8x70

comments
had an alright workout today, was just a little tired from moving back home for break. tommorrow is legs and refeed and diet has still been spot on

[fologobis]

12/23
cardio- sprints 17 mins
legs/ refeed

squat
135x10
185x10(pr)
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10(pr)

db lunges
3x8x20

barbell calf raises
3x15x185

leg extensions
4x10x60

hypers
3x10

freemotion calf raises
3x10x340

rope cable crunch
3x8x150

comments
Today was a very good workout and after the 10 sets of squats my legs were toast.also was very happy to set a pr on squats for 10 sets and i think the shock to the muscles can only help

[fologobis]

happy holidays to everyone

[fologobis]

12/24
diet was perfect
cardio- sprints 17 mins

comment
nothing much really just stayed home and ate my meals while everyone else had dinner. looking leaner by the day

[fologobis]

12/25
cardio 45 mins li
diet was perfect again

comments
nothing much today just did cardio and had a great xmas

[fologobis]

12/26
chest/shoulders
incline db press
4x6x70

flat db press
3x8x70

db incline flyes
3x8x35

cable crossovers
3x10x50

standing military press
10x65
10x75
8x85
6x85

db lateral raises
3x8x15

pushdowns supersetted w/ 1 arm reverse pushdowns
10x100/10x30
10x110/ 10x30
10x110/ 10x30

comment
was at a new gym today so the weights were different but i liked it there a lot. after two days off my metabolism is through the roof. i think i set a pr in military press. also happy to get my youngest brother working out with me. i think we are both mesos and he runs a 4.9 40, so trying to add good weight for football

[fologobis]

12/27
legs/refeed
cardio- sprints 17 mins

squat
10x135
4x8x225
12x135

db lunges
3x8x25(pr)
1x6x30(pr)

hack squat
3x10x110

leg extensions
3x8x75

barbell calf raises
3x10x225

ab machine(all sets back to back)
10x50
10x60
8x70

hanging leg raises
3x10

comment
had a good workout today but wasnt feeling great during squats but then siked myself up and killed lunges. i had a tough time walking out of the gym

[fologobis]

12/28
back

weighted pullups
10xbw
12xbw
8xbw+25
8xbw+25
8xbw+25

barbell rows
10x135
8x155
8x155

chest supported tbar rows
2x8x70

barbell shrugs
10x185
8x205
8x205
6x225(pr)

lat pulldown
3x8x120

hammer curl
8x35
8x40
8x40

preacher curl machine
8x45
8x70
8x70

standing barbell curl
3x8x75

comment
today was one of the days when i had no drive for some reason but still tried to push myself. my arms were fried by the time i got to the barbell curls. The new gym im tryin out there is noone there which is so different for me compared to the last gym i was at. noticed somemore vascularity today so i no im getting leaner.

[fologobis]

12/29
cardio- sprints 20 mins
chest/shoulders

incline db press
8x65
8x70
6x70
6x70

dips
4x8xbw+45

incline flys
3x8x40(pr)

hammer strength
3x8x90

cable crossover
2x8x100

military press
8x65
6x85
8x70
8x70

db lateral raises supersetted w/db front raises
3x8x10/ 3x10x10

pushdowns
10x90
10x100
8x110
8x110

reverse 1 arm pushdown
3x8x20

comment
i had a very good workout today but the only annoying thing was the pain in my shoulders during dips. i have decided to make my upper chest a huge priority in my workouts. tommorrow is legs/ refeed.

[fologobis]

12/30
legs/refeed
squats
135x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

walking db lunges
2x8x30(pr)
1x6x30

atg hack squat
10x110
10x130
10x150(pr)

seated ham curls
4x10x70

barbell calf raises
12x185
3x10x245(pr)

standing calf raises
3x10x180

leg extensions
4x8x70

comment
today i had an awesome workout and set a lot of pr's. after the 10 sets of 10 my legs were on fire. also right now i am at the lowest weight ever in my life

[fologobis]

12/31
cardio- 45 mins li

comment
nothing much today to report, just did some cardio and watched some football

[fologobis]

just want to say happy new year and i stayed on my diet perfectly again even though everyone was trying to get me to drink. 13 weeks out and i thik i may be a week or 2 behind schedule. i should have pics up next week

[fologobis]

1/1/07
off day
cardio- sprints 20 mins

comment
nothing much to report today, just did some hiit cardio and felt beat afterwards. i think i may be coming down with a cold but not a huge deal.

[Notts_Ben]

looks like its going well, do you know how much lean mass you've gained so far?

[fologobis]

well since i am in a contest prep diet, im just hoping to keep all my lean mass and if i gain any ill be estatic

[fologobis]

1/2
cardio- sprints 20 mins
back

weighted pullups
3x8xbw+25

rack pulls
8x225
8x225
8x275
6x295

chest supported t-bar rows
4x8x70(plates only) (pr)

lat pulldowns
4x8x120

shrugs
185x8
205x8
225x8(pr)
225x7

preacher curl supersetted w/ hammer curls
3x8x55/ 2x8x40
1x8x35

comment
had a good workout today and was happy to set a few prs. gym was crowded but i expected that. tommorrow is legs/refeed

[fologobis]

1/3
legs/refeed

squat
135x10
195x10
195x10
195x10
205x10
205x10

hack squat
10x130
10x130
10x130
10x130
10x130
10x130
10x150(pr)
10x150(not sure where this came from but very happy)

db lunges
8x30
2x8x35(pr)

seated ham curls
10x85
10x85
8x100
supersetted with leg extensions
10x75
10x75
10x75
8x90
6x90

comments
had an awesome leg workout and pushed myself cause my bro was there. hes 14 and atg 155 for 6. i could barely walk out of the gym. also laynes leg video today got me pumped up. didnt have time for calves but ill do them tommorrow

[fologobis]

1/4
cardio- 45 mins li
chest
incline db press
55x10
70x8
70x8
70x8
70x6

flat db press
3x8x70

incline flyes
4x8x40(pr)

cable crossovers
4x8x100 (50 per side)

military press
3x8x75

side db laterals
15x8
10x10
10x10
10x10

pushdowns
110x10
110x10
120x10
130x10(pr)

1 arm reverse cable pushdowns
3x10x20

comments
happy to set a few prs but dissapointed cause my shoulder started to act up so i could not go as heavy as i would have liked

[fologobis]

1/5
back

weighted pullups
bw+25x8
bw+25x8
bw+35x8(pr)
bw+45x6(pr)
bw+45x6(pr)

chest supported rows
4x8x80(pr)

sldl
3x10x185

shrugs
3x10x185

lat pulldowns
3x8x120

preacher curl machine
3x8x55

cable curl
8x100
8x90
8x90

weighted cable crunch
3x10x100

comment
was very happy to get a new pullup pr and also the rows was sweet. i had a ton of energy today. today was the first time i had done sldl in a very long time and they felt good. after the first bicep exercise mt biceps were toast. tommorrow is legs/refeed

[spirit3530]

Interesting takes on Laynes workout theory...hmmm.

[fologobis]

actually layne never did my workout, he is just doing the diet portion for my upcoming show

[spirit3530]

OK that would explain alot.

[fologobis]

lol yea i follow your journal and i see the difference in workouts. i no layne has a power and hypetrophy(sp) day. The diet he has me using is amazing and i seem to be keeping all my lean mass. Would you suggest a change in my workout?

[fologobis]

1/06
cardio-45 mins li
legs/refeed

atg front squats(first time ever doing these)
135x6
135x6
135x6
135x6
95x10

db lunges
40x8(pr)
40x8(pr)
40x8(pr)

atg hack squat
160x8(pr)
160x8(pr)
160x8(pr)
160x8(pr)

leg extensions
75x10
75x10
75x10
75x10
75x10
75x10

barbell calf raises
245x8(pr)
245x8(pr)
245x8(pr)

standing shoulder calf raises
4x8x200

comments
had another very good workout today and was very happy about the db lunges. i didnt do hams today because they were sore from the sldl's yesterday. i think i may switch to front squats for a little while to change it up. also i am at my lowest weight ever of 150 lbs.

[fologobis]

12 weeks out
i feel that i am a few weeks behind

http://s116.photobucket.com/albums/o5/seanr_2007/?action=view&current=Photo003.jpg

[spirit3530]

Well do what you think is best. There are many paths to the "holy grail" of a perfect body.

[fologobis]

haha ok thank you for your input. this plan seems to be working right now but maybe ill change it when i start bulking.

[fologobis]

1/07
cardio- sprints 20 mins
off day

comments
nothing much to report today just hung around the house and watched the games cardio felt very good today

[fologobis]

1/8
cardio- sprints 20 mins
back

weighted pullups
bw+25x8
bw+45x6
bw+45x6
bw+50x5(pr)

cybex chest supported wide grip row
90x8(pr)
90x8(pr)
90x8(pr)
90x8(pr)

shrugs
205x8
205x8
205x8

lat pulldowns
130x10
140x8
150x8
160x8(pr)

weighted hypers
bw+25x8
bw+25x8
bw+25x8

preacher curl
3x8x75

cable curl
4x8x100

comment
Was very happy today with my workout and to set a few pr's. the only bad thing was my biceps gave out towards the end of my workout.

[fologobis]

1/9
chest/shoulders

incline db press
75x6(pr)
70x7
70x7
70x7

flat db press
70x8
70x8
70x8

incline db flys
40x8
40x8
40x8
40x8

cabl crossover
120x8(pr)
120x8(pr)
120x8(pr)

military press
70x8
70x8
70x8

lateral db raises(15 sec beak btwn sets)
10x10
10x10
10x10

ticep pushdowns supersetted w/ vbar pushdowns
110x8 110x8
110x8 110x8
110x8 110x8
110x8 110x8

comments
had another good workout except for my shoulders. They were still a little sore so i went easier on them. was happy to set a new pr for incline. tommorrow is legs/refeed and also 11 weeks out.

[fologobis]

1/10
legs/refeed

front squats
135x6
135x6
135x6
135x7(pr)

atg hack squats
180x8(pr)
180x8(pr)
180x8(pr)
180x8(pr)

db lunges
90x6(pr) 45 dbs per hand
90x6(pr)
90x6(pr)

leg extensions
70x10
70x10
70x10
75x10
75x8

seated ham curls
65x10
65x10
65x10

calf raises
200x10
200x10
200x10

cable crunch
90x10
90x10
90x10

comment
was very happy with todays workout and the prs. After doing the db lunges i felt like i was going to puke so that is a good sign. Nothing much to report really go back to school in less then a week.

[fologobis]

1/11

back/bis
pullups
bw+25x8
bw+45x6
bw+45x5
bw+25x10(pr)

cybex chest supported tbar row close grip
80x8
80x8
80x8
90x6

rack pulls
225x10
275x7
275x7
275x6

wide grip lat pulldowns
160x8
160x8
170x8(pr)

machine preacher curl
55x8
55x8
65x8
45x10

machine cable curl(30 sec rest btwn sets)
3x8x90

comment
was happy to set a few pr's today considering the night before i did not get a lot of sleep. my bis were completely fried after the workout. nothing much else and i have chest and cardio tommorrow

[fologobis]

1/12
chest/shoulders

incline db press
75x7(pr)
75x6
75x5
75x4

flat db press
65x8
65x8
70x7
70x7

incline db flys
40x10(pr)
40x10(pr)
40x10(pr)

cable crossovers
120x10
120x10
120x8

seated machine shoulder press
3x10x55

db lateral raises
3x8x10

vbar pushdowns(30 sec rest btwn sets)
110x8
110x8
110x8

rope pushdowns
60x10
60x10
60x10

comment
I was a little angry today because my shoulder started to act up a little so i went lighter on the shoulders. was happy for a new incline pr though. tommorrow is legs/ refeed.

[fologobis]

1/13
legs/refeed

front squat
95x8
145x6(pr)
135x8(pr)
135x8(pr)
135x8(pr)

atg hack squat
180x10
180x10
200x8(pr)
200x8(pr)

db lunges(per hand)
30x10
30x10
30x10

leg extensions
70x10
70x10
70x10
70x10
50x12

layin ham curls
3x10x50

calf raises
3x8x200

cable crunch
3x10x90

hanging leg raises
3x10

comments
had another very solid leg workout and set a few pr's. back to school on monday but i am bringing a ton of food so no worries there

[fologobis]

1/14
cardio- 20 mins sprints
diet perfect again

comment
nothing much to report today just hung around watched football and did cardio.

[fologobis]

1/15
cardio- sprints 20 mins
back

weighted pullups
bw+25x8
bw+25x8
bw+25x7
bw+45x7(pr)
bw+45x5

wide grip tbar rows(weights only)
80x8(pr)
80x8(pr)
80x8(pr)
80x8(pr)

shrugs
205x8
205x8
205x8
135x12
135x12

1 arm db rows
65x10
65x10
65x10

wide grip lat pulldowns
130x10
130x10
130x10

cable crunch
3x10x140

hanging leg raises
3x10

comment
had a very solid workout today and set a few prs.moved back to school today so the weights are a little different. cardio went very well and tommorrow classes start.

[fologobis]

i think im goinng to try a new split.

mon- back/abs/cardio
tues- chest/shoulders/cardio
weds- legs
thurs- back/abs
fri--arms/cardio
sat- legs/abs
sun- off/cardio

any imput is welcomed. the split is designed to help with my weak points which are arms and legs. also i would like to have a big back so that is why i train it twice.

[fologobis]

1/16
cardio-45 mins
chest/shoulders

incline db press
70x10(pr)
70x8
70x8
70x8

flat db press
70x7
70x7
70x7

incline db flyes
40x8
40x8
40x8
40x8

pec deck
80x10
90x8(pr)
90x8
90x7

seated machine shoulder press
60x10
60x10
70x10(pr)
70x8

db lateral raises
3x15x8

comment
had another solid workout today and set a few prs. the only problem was that a million kids were in the gym today. apprently from what people have told me is the next 6 weeks or so is going to be very crowded.

[fologobis]

just wanted to let everyone know that i am 11 weeks out today

[fologobis]

1/17
legs/refeed

front squats
95x8
155x6(pr)
135x8
135x8
135x8
135x6

leg press supersetted w/ db lunges
305x10/ 30x10
305x10/ 30x10
305x10/ 30x10
305x10

leg extensions
70x10
70x10
70x10
70x12(pr)
70x8

seated calf raises
200x10
200x10
200x10
200x10

lying ham curls
80x8
80x8
80x8

comment
had another solid workout today and my legs were fried by the end of this workout. the leg press supersetted with the lunges really kicked my ass but i am really starting to like front squats

[fologobis]

1/18
back
weighted pullups
bw+45x7(tied pr)
bw+45x6
bw+35x8
bw+35x7

t-bar rows(weights only)
90x8(pr)
90x8(pr)
90x8(pr)
90x8(pr)

lat pulldowns( diff machine)
130x8
130x8
130x8
130x8

db 1 arm row(30 sec rest btn sets)
65x8
65x8
65x8

db shrugs
80x8
80x8
80x8
55x10

bw hypers
3x8

cable crunch
3x10x140

hanging leg raises
3x8

comment
had another solid workout and set another pr. Nothing much else to report today. tommorrow is cardio and arms.

[fologobis]

1/19
cardio- 45 mins li
arms

db hammer curls
35x10
40x10(pr)
40x8
40x8

preacher curl
85x8
85x8
85x8

cable curl( 30 sec rest btwn sets)
110 x8
110x8
110x8
110x8

close grip bench press
135x8
135x8
135x8
135x8

vbar pushdowns
110x8
110x8
110x8
110x8

pushdowns
120x10
120x10
130x8(pr)

1 arm skullcrushers
20x8
20x8
20x8

comment
had another solid workout today but the gym was so crowded with stupid college kids. cardio today was nice and felt great. tommorrow is legs/refeed

[fologobis]

ok after talking to Layne i have made a few changes. going to reduce carbs by 10 g on off days. also heres my new routine.

mon- back
tues-off
wed- legs
thurs-back
fri-chest/arms
sat- legs
sun-off

[fologobis]

1/20
legs/refeed
weight- 148.4(lowest ever)
front squats
95x8
135x8
135x8
135x8
145x8(pr)
155x7(pr)

rdl's
135x8
185x8
185x8
185x8

leg press
325x10
375x8
375x8
415x8
415x6

leg extensions
75x8
80x8
80x8
80x8

lying ham curls
70x10
70x10
80x8

calf raises
4x10x325

comment
another solid workout today and happy about the pr on front squats. i really am starting to like front squats and the rdl's were a nice change.

[fologobis]

1/21
cardio-sprints 20 mins
abs

hanging leg raises
bw+5x10
bw+5x10
bw+10x8
bw+10x8

cable crunch
150x10
150x10
150x10
150x10

comment
today was just a cardio/ abs day. just watched football today and relaxed. took a look in the mirror after working out and didnt even recognize myself. my quads are seperated and all 6 abs r just about in

[fologobis]

12/22
cardio- 45 mins

workout will be coming a little later. my college gym has become extremely packed due to spring break. apprently people think 7 weeks is enough time to get shredded while drinking heavy 3 days a week. these people annoy the crap outta me

[fologobis]

1/22
back

tbar rows(machine weight included)
135x10
145x10(pr)
145x10(pr)
145x10(pr)
145x10(pr)

lat pulldowns
130x8
130x8
130x8
130x8

barbell shrugs
185x10
185x10
185x10
135x12

db shrugs
80x10
80x10

barbell shrugs
135x10
135x10
135x10

weighted hypers
bw+10x8
bw+10x8

comment
told was a another good workout but the only thing that i was pissed about was that someone stole the dip belt. i was really ready to due weighted pullups today. cardio was solid again today

[fologobis]

1/23
cardio- 45 mins

weighted leg raises
bw+10x8
bw+10x8
bw+10x8
bw+10x8

cable crunch
150x10
150x10
150x10
150x10

ab circuit(done back to back)
v ups
crunches
leg flutters

comments
nothing much to report today just did some cardio and abs. tommorrow is legs/refeed

[fologobis]

1/24
legs/refeed

front squats
95x10
135x10(pr)
135x10
145x8
145x8
160x6(pr)

rdls
185x8
185x7
185x6

leg press
415x8
415x8
375x10
375x10

leg extensions
70x10
70x10
70x10
70x10

lying ham curls
70x8
70x8
70x8

seated calf raises
200x10
200x10
200x10

comment
was happy to set a few pr's on front squats but after that my legs were done. also my calfs were really sore so i took it easy on them today

[fologobis]

1/25
chest/shoulders
was at a different gym so weights are different

incline db press
65x8
65x8
65x8
65x8

flat db press
65x8
65x8
65x8
65x8

incline flys
40x10(tied pr)
40x8
40x8
40x8

cable crossovers
120x10
120x9
120x8

standing db lateral raises
10x10
15x8
15x8
15x8

seated machine shoulder press
60x10
60x8
60x8

comment
was an alright workout and was a little tired but pushed myself hard in the gym. tommorrow is arms/refeed

[Quelly]

you don't look too far behind bro, what are you, almost 10 weeks out now? Keep it up!

[fologobis]

yea just a little under 10 weeks and thanks for the compliments

[fologobis]

1/26
cardio-sprints 20mins
arms

cgbp
135x8
135x8
135x8
135x8

skullcrushers
60x10
60x10
60x10

tricep pushdowns
110x10
120x10
130x8
140x8(pr)

reverse 1arm pushdown
20x10
20x8
20x8

hammer curls
35x8
35x8
35x8
35x8

preacher curl
75x8
75x8
75x8

seated dumbell curl
20x10
20x10
20x10

1 arm cable curl
30x10
30x10

comments
solid workout today and arms were done at the end of this workout. tommorrow is legs/refeed

[Quelly]

how are you lookin now? harder and leaner? or do you still feel behind?

[fologobis]

how are you lookin now? harder and leaner? or do you still feel behind?

right now i am feeling leaner, harder and layne feels i am not behind at all

updated weight is 146.4

[fologobis]

1/27
legs/refeed

front squats
95x10
135x10
135x10
135x10
155x10(pr)
155x8

leg press
305x12
325x10
355x10
355x10

hack squat(weights only)
140x10
140x10
140x10

leg extensions
70x10
75x10
75x10
75x10

seated leg curl(30 sec rest btwn sets)
70x10
70x10
70x10
70x10

barbell calf raises
225x8
225x8
225x8

standing machine calf raises
220x8(pr)
220x8
220x8

comments
had a very solid workout today, set a few pr's. i really love front squats and the refeeds are great. tommorrow is sprints and a off day

[fologobis]

new back pic( gotta work on my posing)

http://i116.photobucket.com/albums/o5/seanr_2007/DCFN0023.jpg

[Quelly]

I'll agree that you need work on posing (especially if thats your rear lat spread) but you are looking very lean bro!

[fologobis]

yea i no but i have some1 to hekp so that is good and thanks for the compliments

[fologobis]

1/28
cardio-sprints 20mins
ab circuit


comment
nothing much really today but sprints felt really really good. just mostly did some homework today and cooked up some food. tommorrow is cardio and back

[fologobis]

update: my contest has been pushed back a week, so means 1 more week to diet= ability to get in better shape

[Quelly]

update: my contest has been pushed back a week, so means 1 more week to diet= ability to get in better shape

congrats! you better be shredded bro!

[fologobis]

congrats! you better be shredded bro!

lol i plan on nothing less and i know ill get there. maybe if i get lucky a little striated glute action :)

[fologobis]

1/29
cardio-45 mins li
back

weighted pullups
bw+ 55x4(pr)
bw+45x6
bw+45x6
bw+45x6

tbar row
135x10
145x10
155x10(pr)
155x10(pr)

lat pulldowns
145x10
145x10
160x8
175x6(pr)

db pullovers
55x10
55x10
55x10

shrugs (30 sec rest btwn sets)
135x12
135x12
135x12
135x12

comments
today was an awesome workout and almost set a pr in every excersice. the pullups and tbar rows felt awesome, cardio also went well. tommorrow is an off day

[Quelly]

weighted pullups
bw+ 55x4(pr)
bw+45x6
bw+45x6
bw+45x6



good god! impressive pull ups man

[fologobis]

thanks i thinks there gettin easier as i get lighter. for some reason on pullups and dips i can do a lot of weight. my pr on dips os bw+90x8.

[fologobis]

1/30
cardio-45 mins li
ab circuit

comments
nothing much to really report today just did some cardio which felt great. also abs went well. tommorrow is legs/refeed

[Quelly]

good stuff man, any new pics you wanna share, or you wanna wait until you get some more shred to ya?

[fologobis]

good stuff man, any new pics you wanna share, or you wanna wait until you get some more shred to ya?

lol i think im going to wait another week or two cause i would like a little more shred. i figure every 2-3 weeks is good cause u can see progress. my last pic is 11 weeks out, so next pics will prolly be at 9 weeks out

[fologobis]

1/31
legs/refeed

front squats
135x10
155x10(tied pr)
155x10(tied pr)
160x8(new pr)

rdl's
135x10
155x10
155x10
190x7(pr: previous pr was 185x8)

leg press
375x8
375x8
375x8

leg extensions
75x10
75x10
75x10
80x10
80x10

lying leg curls
70x8
70x8
70x8

seated calf raises
220x10
220x10
220x10
220x10
220x10

comment
had another very good workout and happy to set a new pr on front squats. also someone who i hadnt seen in a few weights thought i weighted 160-165, he couldnt believe i only weighted in the low 140's. so i guess that is good :). tommorrow is chest/shoulders.

[fologobis]

2/1
chest/shoulders

incline db press
65x10(rep pr)
65x8
65x8
65x8

flat db press
70x6
70x6
65x10
65x8

incline db flies
40x10
40x10
45x8(pr)
45x8(pr)

cable crossovers
120x10
120x10
120x8

seated machine military press
60x10
60x10
60x10

db lateral raises
15x8
15x8
15x8

upright rows
45x10
45x10
45x10

comments
another solid workout today and happy about the prs. my shoulders are a weak point and im slowly bringing them up. it seems that everyday after my refeed i am starving all day and only the day after the refeed. i guess that means my metabolism is running on high?

[fologobis]

2/2
new waist measurement- 27.75 in
cardio- sprints 20 mins
arms

cgbp
135x8
135x8
135x8
135x8

french press
85x6
75x8
75x8

pushdowns
130x10
130x10
140x10(pr)
140x10(pr)

1 arm reverse grip pushdowns
30x12
40x10
40x10
40x8

hammer curls
40x8
40x8
40x8

preacher curl
70x8
75x8
75x7

cable curl(30 rest btwn sets)
90x10
90x10
90x10

1 arm high cable curl
40x10
40x10
40x10
40x10

comments
today was a solid workout and by the end arms were completely fried. tommorrow is legs/ refeed

[Quelly]

nice workout, where did you waist measurement start at bro?

[fologobis]

it was around 30inches, so its been cool to see it drop. i think its going to end up round 26.5 inches. im guessing with my bone struture im a meso ecto but could be wrong

[chuckles_345]

it was around 30inches, so its been cool to see it drop. i think its going to end up round 26.5 inches. im guessing with my bone struture im a meso ecto but could be wrong

Damn that's a small waist. Mine is around 28" onstage and I think that is tiny. You must have 1 hell of a v tapor with that small of a waist. How long till you post some more pics?

Chuckles

[zaxx19]

Right now i am @155 13-14%bf

Maybe bodybuilding isnt for you?

[fologobis]

Damn that's a small waist. Mine is around 28" onstage and I think that is tiny. You must have 1 hell of a v tapor with that small of a waist. How long till you post some more pics?

Chuckles

they should be up next week and ill be 9 weeks out. thanks for the intrest

[fologobis]

Right now i am @155 13-14%bf

Maybe bodybuilding isnt for you?

well when i first started the journal i was like 165 and bodybuilding is something i enjoy. srry not everyone can be 220lbs and shredded, we all have to start somewhere.

[fologobis]

weight today was 146.2 looks like starting to get to the stubborn fat

new macros p-200 c-110 f-35g
off day p-200 c-100 f-35
refeed- p-165 c-240 f-35

the only change from last few weeks is lowering my fat by 5 grams. also i do a refeed twice a week on leg days

[fologobis]

2/3
legs/refeed

front squats
135x10
155x10
160x8
165x6(pr)
95x15

rdl's
135x10
185x10(pr)
185x10(pr)
185x10(pr)

leg press
375x10
375x10
375x10
375x10

lying ham curls(different machine so dif weights)
60x10
60x8
60x8

leg extensions
70x12
75x10
75x10
80x10
80x10

standing calf raises
220x10
220x10
220x10

ab circuit done 3 times

comments
today was a really good workout and after readin a post by the guy zaxx in my journal i got pumped up. i used his negative comment to have a great workout. tommorrow is sprints and an off day

[fologobis]

2/4
cardio-sprints 20 mins
off day

comment
today did my sprints and went really well. woke up this morning and i looked really lean this morning, so hopefully this weeks pics show that.later on i headed back to school and watched the superbowl.

[Quelly]

keep it up man, you are unstopable unless you choose not to be

[fologobis]

keep it up man, you are unstopable unless you choose not to be

thanks and that is an awesome quote

[Notts_Ben]

post some pics mate.. we wanna see how shredded uve become

[fologobis]

post some pics mate.. we wanna see how shredded uve become

well theres a pic of me at 11 weeks out at the top of the page. my 9 week pics should be up this week but im still holding some lower ab fat. so not sure how shredded ill look

[fologobis]

2/5
cardio-45mins
back
weighted pullups
bw+55x6(pr)
bw+45x7
bw+45x6
bw+45x6

tbar rows
155x8
155x8
155x8
160x8(pr)

barbell shrugs
135x12
185x10
185x10
185x10

lat pulldowns
160x10
160x8
160x8
160x8

db pullovers
60x10(pr)
60x10(pr)
60x10(pr)

comment
today was an awesome workout and everything felt great. tommorrow is an off day and cardio

[Quelly]

great workout....and SWEET! you got my quote in your sig

*does the siggy quote quote dance* (yeah its a real dance google it beotches)

[fologobis]

great workout....and SWEET! you got my quote in your sig

*does the siggy quote quote dance* (yeah its a real dance google it beotches)

ahahha yea i love the qoute, it gets me back on track when i start to lose sight of things

[fologobis]

2/6
off day
cardio-45 mins
ab circuit

comments
today was a busy day. i had a few classes and then went to look at apartments for next year. we found 1 off campus and were putting down the deposit tommorrow. the cool thing is ill have a stove so my bulk should be extra clean next year makin my contest prep easier. tommorrow is leg day/refeed/ my bday

[Quelly]

2/6
off day
cardio-45 mins
ab circuit

comments
today was a busy day. i had a few classes and then went to look at apartments for next year. we found 1 off campus and were putting down the deposit tommorrow. the cool thing is ill have a stove so my bulk should be extra clean next year makin my contest prep easier. tommorrow is leg day/refeed/ my bday

well happy bday...yeah 19 feels like.....umm exactly like 18, except redundant

[fologobis]

well happy bday...yeah 19 feels like.....umm exactly like 18, except redundant

ahahah yes it does

[fologobis]

decided to change my workout schedule

mon- back
tues-off
wed-legs
thurs- cardio/ back&bis
fri- sprints/chest, tris, shoulders
sat- legs/ cardio
sun-off day, sprints

i like that i can hit legs and back twice

[fologobis]

2/7
legs/refeed

front squat
135x10
135x10
155x10
165x7(pr)
165x7(pr)
95x15

rdls
135x10
185x10
195x8(pr)
205x8(pr)

leg press
375x10
375x10
395x10
395x8

lying ham curls
70x10
70x10
70x10

leg extensions
70x12
75x10
75x10
75x10

seated calf raises
210x10
210x10
210x10
210x10

ab circuit

comments
today was a very good workout and was happy about the front squats and rdl's. my posing trunks and tanning stuff came in the mail today. tommorrow is back and bis

[fologobis]

2/8
back/bis

weighted pullups
bw+55x6(ties pr)
bw+45x7
bw+45x6
bw+45x6
bw+35x8

chest cupported row
125x8
125x8
115x10

shrugs
135x12
205x7
205x6
215x6

lat pulldowns
160x8
160x8
160x8
160x8

db pullovers
60x10
65x10(pr)
65x10(pr)

db hammer curls
40x8
40x8
40x8
40x8

cable curl(30sec rest btwn sets)
90x10
90x10
90x10

1arm high cable curl
20x10
20x19
30x8

comments
had a very solid workout today and was at the gym by my house so a few different machines were used. tommorrow is chest/tris and sprints

[chuckles_345]

well happy bday...yeah 19 feels like.....umm exactly like 18, except redundant


Wish I was only 19.....I'm old lol. Anyways workouts looking good as of late. Looking forward to seeing the progress in the next set of pics.

Chuckles

[fologobis]

Wish I was only 19.....I'm old lol. Anyways workouts looking good as of late. Looking forward to seeing the progress in the next set of pics.

Chuckles

lol thanks a lot and tommorrow the pics will be up, hopefully you guys can see some progress because i feel a lot leaner

[Trapzillaoo7]

Did you take the photos down? I hope everything is going good. Layne is the man and will dial you in right.

Brian

EDIT- duh I just read the last post! LOL

[fologobis]

Did you take the photos down? I hope everything is going good. Layne is the man and will dial you in right.

Brian

EDIT- duh I just read the last post! LOL

lol thanks for checking out my journal, btw you looked awesome in all of your contest pics. yea Layne is the man and i have 100% confidence in him

[fologobis]

2/9
cardio- sprints 20mins
chest/tris

incline db press
65x8
65x8
65x8
65x8

flat db press
70x6
70x6
70x6

incline db flys
40x10
45x8
45x8
50x6(pr)

cable crossovers
120x10
120x10
120x8
100x12

lying french press
75x8
75x8
75x8

cable pushdowns
130x12
140x10
140x10
150x8(pr)

abs
hanging leg crunch
bw+10x10
bw+10x10
bw+10x10

cable crunch
130x12
130x12
130x12

comments
today was another solid workout but my triceps werent 100% there today and they were smoked by the end of the workout. tommorrow is legs/refeed/cardio and pics

[Quelly]

Doing great work my friend, looking forward to pics :)

[fologobis]

Doing great work my friend, looking forward to pics :)

thanks a lot and hopefully the pics look good. it seems like everywhere is gettin leaner but the lower stomach. i guess that is where the stubborn fat is but maybe the pics will show different

[fologobis]

weight 144.2

i could only get 1 pic because my mom had to leave so the posing was rushed. also i have decided to do the inbf all-natural revolution on march 31st

http://i116.photobucket.com/albums/o5/seanr_2007/DCFN0026.jpg

new waist- 27.5in around the navel and just 28in around my lower abs(where i carry my fat)

[fologobis]

2/10
cardio-45 mins
legs/shoulders

front squat
135x10
155x10
160x9(pr)
160x9(pr)
165x6
95x20(pr)

rdl's
135x12
185x10
205x6
205x6

leg press
375x12
375x12
375x12

seated leg curls
85x10(pr)
85x10(pr)
85x10(pr)

leg extensions
75x12
75x12
75x12

calf raises
220x10
220x10
220x10

db laterals
15x10
15x10
15x10

upright rows
45x10
45x10
45x10

seated military press
80x10
80x10
80x10

comments
today was a very good workout and the 20 repper was killer. after it i had to sit down for 5 mins before rdl's. tommorrow is off day/sprints

[Quelly]

weight 144.2

i could only get 1 pic because my mom had to leave so the posing was rushed. also i have decided to do the inbf all-natural revolution on march 31st

http://i116.photobucket.com/albums/o5/seanr_2007/DCFN0026.jpg

new waist- 27.5in around the navel and just 28in around my lower abs(where i carry my fat)


oh come on now!...nice lat spread but don't jip everybody who wants to see the abs and the most musculars....come on bro!

[FATHER FLEX]

Awesome journal, consider me a regular. :)

[fologobis]

oh come on now!...nice lat spread but don't jip everybody who wants to see the abs and the most musculars....come on bro!

i no im really sorry but my mom was rushed but ill get more pics up next week but not to sure of the abs, it seems i hold all my fat in the lower abs

[fologobis]

Awesome journal, consider me a regular. :)

thanks a lot for the compliments and awesome to have you around

[Cytrainer913]

Are you still doing the SOA, or not? There is a show on the 21st of April right here in Matawan NJ being put on by the INBF! I will be judging this show!

[fologobis]

Are you still doing the SOA, or not? There is a show on the 21st of April right here in Matawan NJ being put on by the INBF! I will be judging this show!

thanks for stopping by and right now im doing the inbf show on march 31st and the ocb eastern regionals on the 14th, but now that you metioned that show and where it is i might have to

[Quelly]

awesome, so right now you'll be doing like 3 shows? kick azz

[fologobis]

awesome, so right now you'll be doing like 3 shows? kick azz

i think so just depends on how i feel leading up to the shows but why not i mean what is another week anyway lol

[fologobis]

2/11
off day
cardio- sprints 20 mins

comments
nothing much to report today really just did cardio and cooked up food and also headed back to school. it seems like the day after the carb up i am extremely tight. also just got a digital scale and it is amazing :)

[fologobis]

2/12
back

weighted pullups
bw+60x5(pr)
bw+55x6
bw+45x7
bw+45x6

tbar rows
160x8(ties pr)
160x8
160x8
165x7(pr)

lat pulldowns
160x8
160x8
160x8
160x8

db pullover machine
80x12
100x10(pr)
100x10(pr)
100x10(pr)

shrugs
135x12
205x8
205x8
205x8

comments
had a very solid workout today and had a huge back pump. seems like everywhere is leaning out except lower stomach. tommorrow is off day and cardio. also got a digital scale to weigh my food and found out i was undereatin a little for protein but no big deal

[Quelly]

2/12
back

weighted pullups
bw+60x5(pr)
bw+55x6
bw+45x7
bw+45x6

tbar rows
160x8(ties pr)
160x8
160x8
165x7(pr)

lat pulldowns
160x8
160x8
160x8
160x8

db pullover machine
80x12
100x10(pr)
100x10(pr)
100x10(pr)

shrugs
135x12
205x8
205x8
205x8

comments
had a very solid workout today and had a huge back pump. seems like everywhere is leaning out except lower stomach. tommorrow is off day and cardio. also got a digital scale to weigh my food and found out i was undereatin a little for protein but no big deal


how much was that scale and where'd you get it? pm me if its a website and it won't let you post the addy, thanks

[fologobis]

the scale i got at target for $30. which i thought was a reasonable price.

this is off topic but i guess my metabolism is on fire because i have been hungry for the two weeks.

[Quelly]

the scale i got at target for $30. which i thought was a reasonable price.

this is off topic but i guess my metabolism is on fire because i have been hungary the two weeks.

30 bucks awesome! My mom told me to buy this 60 dollar one and I was thinking "theres got to be cheaper" sweet I'm going to target! And yeah hunger sucks....but its cool you got to travel to hungary for 2 weeks ;)

[fologobis]

30 bucks awesome! My mom told me to buy this 60 dollar one and I was thinking "theres got to be cheaper" sweet I'm going to target! And yeah hunger sucks....but its cool you got to travel to hungary for 2 weeks ;)

yea i couldnt beileve the price when i saw it but it showed me that i wasnt eatin as much as i though. ahha yea apparently the low carbs are affecting my brain:)

[fologobis]

2/13
off day
cardio-45 mins
abs circuit

comment
not a lot to report today, just did cardio and some abs. also today i have been hungary all day but tommorrow is legs and a refeed. noticed some striations in chest so that was cool but lower waist is still taking a while to lean out

[Squizzzer]

There are two pains in life:
1) the pain of discipline
2) the pain of regret
You make the choice.

I like that...And keep up the good work...

[fologobis]

I like that...And keep up the good work...

thanks a lot for stopping by my journal and i agree both my qoutes are badass lol :)

[fologobis]

2/14
legs/refeed

front squats
135x10
155x10
165x7(pr)
165x7(pr)
100x15- had to sit down after this was almost going to puke

rdl's
185x11(pr)
205x8(pr)
205x8(pr)
215x6(pr)

leg press
375x12
375x12
375x10
375x10

seated ham curls
70x10
70x10
70x10

leg extensions
70x12
75x10
85x10(pr)
85x10(pr)
85x10(pr)

seated calves
210x10
230x10
230x10
230x10

comments
today was an awesome workout and could barely walk out of the gym. i am starting to love front squats and rdl's. my hams were killed today. off topic but my serratus is coming in very nice, the only place left is lower abs. tommorow is back/bis.

[fologobis]

2/15
back/bis

weighted pullups
bw+60x6(pr)
bw+60x4
bw+45x7
bw+45x6
bw+45x6

barbell rows
135x10
135x10
145x8
155x10(pr)

lat pulldowns
160x8
160x8
160x8

db pullovers
60x12
65x10
65x10

barbell shrugs
210x10(pr)
210x10(pr)
210x10(pr)

seated db curls
20x10
20x10
20x10

cable curls ( 30 sec rest btwn sets)
90x10
90x10
90x10

1 arm high cable curl
30x12
30x10
40x8

rope cable crunch
3x10x140

weighted hanging leg raises
3x8x10

comment
today was another really good workout and was happy about the pr's. tommorrow is sprints and chest/tris. off topic- the funny thing now is at my lighest weight i am my strongest, just goes to show how much proper nutrition helps.

[fologobis]

2/16
cardio-sprints 20 mins
chest/tris/shoulders

incline db press
70x8
70x6
70x6
70x6

flat db press
65x8
60x9
60x9

incline flys
40x10
40x10
40x10
40x10

cable crossovers
120x10
120x10
120x10(tied pr)

seated military press
80x10
100x10(pr)
100x10(pr)

seated machine lateral raises
50x10
50x10
50x10

pushdowns(these were supersetted with cable crossovers)
120x10
120x10
120x10
120x10

1 arm reverse pushdowns
30x10
30x10
30x10

comments
was extremely hungry during the entire day so hopefully that means im losing weight. also my family thinks that i shouldnt lose anymore weight but i had to explain that i need to lose at least 10-15lbs to be stage shape. today was an average workout and tommorrow is legs/refeed and cardio.

[chuckles_345]

Dude I hear you on the family thing. My mom still thinks I don't have enough fat on me and I'm 20lbs over stage weight.

Chuckles

[fologobis]

Dude I hear you on the family thing. My mom still thinks I don't have enough fat on me and I'm 20lbs over stage weight.

Chuckles

haha yea i tried explaining to my family how much fat i still have to lose to be shredded but they think im overestimating. its all good though because they support me 110% and are pround of my dedication and self will

[fologobis]

8 and possibly 6 weeks out. the first comp depends on the shape im in, id like to do it but if i cant present a good product that i will not step on stage.

new weight= 143.8(-.4lbs)
i thought i might lose more because i have been hungry the entire week but no big deal

new waist around the navel= 27"(-.5in from last week)
im very happy about this measurement and hopefully my lower abs will catch up to this measurement.

[Crunchbar]

GREAT progress man! I hope you do amazing in your compotition.

PS I LOVE YOUR SIGNITURE :)

[fologobis]

GREAT progress man! I hope you do amazing in your compotition.

PS I LOVE YOUR SIGNITURE :)

thanks alot for stopping by my journal and yea what can i say i just follow what layne tells me. thanks for the well wishes yea my sig keeps me motivated

[Quelly]

i think it may be pics time bro....8 weeks out or 6 weeks out...you know you look good :) keep it up!

[Crunchbar]

thanks alot for stopping by my journal and yea what can i say i just follow what layne tells me. thanks for the well wishes yea my sig keeps me motivated


*subscribed :)

[fologobis]

i think it may be pics time bro....8 weeks out or 6 weeks out...you know you look good :) keep it up!

haha thanks for that and cant wait to turn some heads with my final pics, and yea maybe next week ill get pics up, but i might wait 2 more weeks to show more progress.

[fologobis]

*subscribed :)

very nice thanks for following along

[fologobis]

2/17
cardio- 45mins li
legs/refeed

front squats
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10

rdls
185x12(pr for reps)
205x10(new rep pr)
215x5
225x4(pr)

leg press
375x10
375x10
375x10

seated leg curls
70x12(pr for reps)
75x10
75x10
75x10

leg extensions
75x10
80x10
80x10
80x10
80x10

standing calf raises
220x10
220x10
220x10

ab circuit

comments
Today was a very solid workout and was very happy about the pr's. decided to switch it up on front squats today and go for more volume. my legs by the end of the workout were toast and it was fun walking down the stairs. i love my refeed days there awesome and give me something to look forward to. tommorrow is off day/sprints and cooking up food.

[Crunchbar]

2/17
cardio- 45mins li
legs/refeed

front squats
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10

rdls
185x12(pr for reps)
205x10(new rep pr)
215x5
225x4(pr)

leg press
375x10
375x10
375x10

seated leg curls
70x12(pr for reps)
75x10
75x10
75x10

leg extensions
75x10
80x10
80x10
80x10
80x10

standing calf raises
220x10
220x10
220x10

ab circuit

comments
Today was a very solid workout and was very happy about the pr's. decided to switch it up on front squats today and go for more volume. my legs by the end of the workout were toast and it was fun walking down the stairs. i love my refeed days there awesome and give me something to look forward to. tommorrow is off day/sprints and cooking up food.

good wokout! nice pr :)

one question, did you do the cardio prior to the workout or after?

[Quelly]

2/17
cardio- 45mins li
legs/refeed

front squats
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10

rdls
185x12(pr for reps)
205x10(new rep pr)
215x5
225x4(pr)

leg press
375x10
375x10
375x10

seated leg curls
70x12(pr for reps)
75x10
75x10
75x10

leg extensions
75x10
80x10
80x10
80x10
80x10

standing calf raises
220x10
220x10
220x10

ab circuit

comments
Today was a very solid workout and was very happy about the pr's. decided to switch it up on front squats today and go for more volume. my legs by the end of the workout were toast and it was fun walking down the stairs. i love my refeed days there awesome and give me something to look forward to. tommorrow is off day/sprints and cooking up food.

I feel you on refeed days, nice prs, keep it up

[fologobis]

good wokout! nice pr :)

one question, did you do the cardio prior to the workout or after?


thanks and my cardio was done after my breakfast of 5 eggwhites and 1/4 cup of oats. consumed 1 scoop of xtend during it. then i went to the gym about 3 hours later

[fologobis]

I feel you on refeed days, nice prs, keep it up

thanks a lot and the refeeds really give me something to look forward to. also it reminds me how i will be able to eat on my clean bulk, cant wait.

[fologobis]

2/18
off day
cardio- sprints 20mins
posing 15 mins

comments
today's srints were tough but felt really well. not a lot went on today just cooked up food, worked on my posing and headed back to school. also very hungry today and tommorrow is back

[Crunchbar]

thanks and my cardio was done after my breakfast of 5 eggwhites and 1/4 cup of oats. consumed 1 scoop of xtend during it. then i went to the gym about 3 hours later

that is a tiny breakfast, eat more food lol

[fologobis]

that is a tiny breakfast, eat more food lol

haha yea believe me if i could i would. my appetite is huge so i just drink a lot of water and try not to think about it

[Crunchbar]

haha yea believe me if i could i would. my appetite is huge so i just drink a lot of water and try not to think about it


mind posting your height/weight/bf and your current dailys cals and macros?

[fologobis]

mind posting your height/weight/bf and your current dailys cals and macros?

5'9 143.8 bf not to sure i just know the last of my fat is on my lower abs

waist around navel-27"
chest only- 38"

pcf-200/110/28
off day- 200/100/28
refeed twice a week- 165/240/28

[Quelly]

haha yea believe me if i could i would. my appetite is huge so i just drink a lot of water and try not to think about it

hey that sounds familiar!....:(

keep marching soldier

[fologobis]

hey that sounds familiar!....:(

keep marching soldier

haha yea i knew you would like it and i will keep going, cant wait to see the faces of my friends and family when i take off my shirt in 7 weeks.

[Crunchbar]

5'9 143.8 bf not to sure i just know the last of my fat is on my lower abs

waist around navel-27"
chest only- 38"

pcf-200/110/28
off day- 200/100/28
refeed twice a week- 165/240/28

have you discussed your diet with layne.... because it is way off...

First off, at 5'9 143.8 male you need way more food.

Second off, your fat is WAY too low. Make sure you get atleast 20% of your daily calorie intake from fat. ATLEAST

now carbs seems fairly low but that could just be because your on a timed carb diet? ARE you?

Nutrition is my ball park unless it is like contest prep nutrition or keto. So I recomend listening to my advice :-d

[Quelly]

have you discussed your diet with layne.... because it is way off...

First off, at 5'9 143.8 male you need way more food.

Second off, your fat is WAY too low. Make sure you get atleast 20% of your daily calorie intake from fat. ATLEAST

now carbs seems fairly low but that could just be because your on a timed carb diet? ARE you?

Nutrition is my ball park unless it is like contest prep nutrition or keto. So I recomend listening to my advice :-d

pretty sure layne wrote his diet....

[Crunchbar]

pretty sure layne wrote his diet....

O/p are you in the contest prep stage of your diet?

[Quelly]

O/p are you in the contest prep stage of your diet?

(I dont know what o/p means) Yes I am, about 11 1/2 weeks out

[Crunchbar]

(I dont know what o/p means) Yes I am, about 11 1/2 weeks out

O/p means original poster I THINK

Anyways his diet seems way off to me, layne knows his **** but this diet.... sucks unless maybe there is somthing that i dont know..

[fologobis]

O/p means original poster I THINK

Anyways his diet seems way off to me, layne knows his **** but this diet.... sucks unless maybe there is somthing that i dont know..

yea layne has written my diet and it is working amazing. also i am 6 and 8 weeks out so i have to go a little in lower cals to get rid of stubborn fat. Contest prep is layne's speciality(sp), i have kept almost all of my muscle and pr'd in pretty much every excerisce. also i am the strongest i have been in a while. i am steadily losing bf and look the best ever. im sure Layne knows what he is doing

[Crunchbar]

yea layne has written my diet and it is working amazing. i have kept almost all of my muscle and pr'd in pretty much every excerisce. also i am the strongest i have been in a while. i am steadily losing bf and look the best ever. im sure Layne knows what he is doing

layne does have quit a reputation for knowing his stuff but gosh 28g of fat that is SOOO low!

[fologobis]

layne does have quit a reputation for knowing his stuff but gosh 28g of fat that is SOOO low!

like i said its the last 6 and 8 weeks and i need to drop more fat so macros have to be manipulated. Layne is aware of how healthy fat is and my body runs better on carbs.

[Crunchbar]

like i said its the last 6 and 8 weeks and i need to drop more fat so macros have to be manipulated. Layne is aware of how healthy fat is and my body runs better on carbs.

I had a feeling i didnt know somthing, so ur 6 weeks tell contest, that explains it :)

[fologobis]

I had a feeling i didnt know somthing, so ur 6 weeks tell contest, that explains it :)

yea dude dont wrry about it, you didnt know. im sure my cals will be reduced again in a few weeks if my weight loss stalls again. the first show is up in the air but im def doing a show in 8 weeks

[Crunchbar]

yea dude dont wrry about it, you didnt know. im sure my cals will be reduced again in a few weeks if my weight loss stalls again. the first show is up in the air but im def doing a show in 8 weeks

send me an autographed picture of you winning first place :)

[fologobis]

send me an autographed picture of you winning first place :)

ahaha ill def put pics up of me after the contest, then its a nice long slow, clean bulk for about 2 years and then to compete again using Layne for over 20 weeks

[str8flexed]

O/p means original poster I THINK

Anyways his diet seems way off to me, layne knows his **** but this diet.... sucks unless maybe there is somthing that i dont know..

guess i don't know what i'm talking about

[Crunchbar]

guess i don't know what i'm talking about

lol I didnt knowhe was preparing for a contest that is only 6 weeks away, otherwise this would be a very low fat intake :)

cumon man I know u know ur ****

[gangsta1087]

i question the protein intake does layne advise the much for u. he only takes like 50 grams more than and and weigh way more

[fologobis]

i question the protein intake does layne advise the much for u. he only takes like 50 grams more than and and weigh way more

im sure Layne has a reason for the protein and i trust him a 110%, i mean he has prepped countless athletes and they all come in looking amazing. so im sure its fine how it is

[fologobis]

2/19
back

weighted pullups
bw+60x8(pr)
bw+60x6
bw+60x6
bw+60x5

barbell rows yates style
155x10(tied pr)
155x10
160x8(new pr)
160x8(new pr)

shrugs
205x10(tied pr)
215x8
225x6(pr)

lat pulldowns
160x10(pr)
160x10(pr)
160x10(pr)

seated machine pullovers
100x10
100x10
100x10

comments
today was an awesome workout and im very happy about the pullups and rows. i really think my body has started using carbs as the main source of energy,which is good i think. still hungry throughout the day but its part of the process. tommorrow is off day and cardio.

[Squizzzer]

weighted pullups
bw+60x8(pr)
bw+60x6
bw+60x6
bw+60x5


That's pretty impressive man..+60...

and yeah...your sig is good...but get that quelly quote outta there...that guys a freakin loser...

[fologobis]

That's pretty impressive man..+60...

and yeah...your sig is good...but get that quelly quote outta there...that guys a freakin loser...

thanks and yea it seems like my back is my strongest bodypart. ahah idk it is a good qoute

[Squizzzer]

thanks and yea it seems like my back is my strongest bodypart. ahah idk it is a good qoute

yeah man...nothing wrong with a strong back

and trust me...quelly may seem like a cool guy on here...but trust me...in real life, giant loser...haha...j/k

[Quelly]

....some people have smaller penises than others....its time you let go of that squizzzer ;)

[Squizzzer]

....some people have smaller penises than others....its time you let go of that squizzzer ;)

but you see...if i let go of that i got nothing to compensate for and no reason to lift...i gotta find my motivation somewhere

[Quelly]

but you see...if i let go of that i got nothing to compensate for and no reason to lift...i gotta find my motivation somewhere

good point...

[fologobis]

good point...

hahahahhha you guys are cracking me up

[fologobis]

2/20
off day
cardio- 45 mins
abs

weighted db leg raises
10x10
10x10
10x10

rope cable crunch
140x12
150x10
150x10
150x10

comments
today was an alright day, had some serious doms in my legs but towards the middle of cardio it started to go away. still hungry throughout the day. tommorrow is legs/refeed. cant wait til offseason when my refeed days are every lifting day

[Crunchbar]

2/20
off day
cardio- 45 mins
abs

weighted db leg raises
10x10
10x10
10x10

rope cable crunch
140x12
150x10
150x10
150x10

comments
today was an alright day, had some serious doms in my legs but towards the middle of cardio it started to go away. still hungry throughout the day. tommorrow is legs/refeed. cant wait til offseason when my refeed days are every lifting day

lol refeed sounds fun :)

how do you do ur legraises with the dumbell, where do you hold the dumbell inbetween ur legs?

[fologobis]

lol refeed sounds fun :)

how do you do ur legraises with the dumbell, where do you hold the dumbell inbetween ur legs?

refeed is an amazing day lol

yea i hold the dumbell btwn my ankles.

[fologobis]

2/21
i love refeed days!!!
legs/refeed

front squats
135x10
135x10
135x10
170x6(pr)
170x6(pr)

rdls
185x10
215x8(pr)
215x7- grip gave out
215x6- grip gave out

seated ham curls
70x10
70x10
70x10

seated leg extensions
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10
70x10
70x10

seated calf raises
210x10
210x10
230x10
230x10
230x10
230x10
230x10

comments
today was a great day even though legs werent completly fresh but still very happy with the workout.i am thinking about adding amped into my supps for a nice energy boos for the last 4 weeks. off topic i have been using vpx zero carb protein and i was wondering what supp companies you guys trust? i have been hearing that vpx zero carbs might have carbs in it but i have been using it since the begininning of my prep, so i figure might as well keep it in. do you guys think i need to worry about it or just not sweat it?

[Squizzzer]

2/21
i was wondering what supp companies you guys trust? i have been hearing that vpx zero carbs might have carbs in it but i have been using it since the begininning of my prep, so i figure might as well keep it in. do you guys think i need to worry about it or just not sweat it?

well...i like to think these companies are trustworthy but who knows for real...i've used iso-pure...didn't use the zero carb stuff they have...i used the regular stuff...but i liked it...

[fologobis]

well...i like to think these companies are trustworthy but who knows for real...i've used iso-pure...didn't use the zero carb stuff they have...i used the regular stuff...but i liked it...

yea i guess your right i mean i have been using it since the beginning and am still losing weight, so i guess its alright. i guess i just need to have a little faith

[Crunchbar]

2/21
i love refeed days!!!
legs/refeed

front squats
135x10
135x10
135x10
170x6(pr)
170x6(pr)

rdls
185x10
215x8(pr)
215x7- grip gave out
215x6- grip gave out

seated ham curls
70x10
70x10
70x10

seated leg extensions
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10
70x10
70x10

seated calf raises
210x10
210x10
230x10
230x10
230x10
230x10
230x10

comments
today was a great day even though legs werent completly fresh but still very happy with the workout.i am thinking about adding amped into my supps for a nice energy boos for the last 4 weeks. off topic i have been using vpx zero carb protein and i was wondering what supp companies you guys trust? i have been hearing that vpx zero carbs might have carbs in it but i have been using it since the begininning of my prep, so i figure might as well keep it in. do you guys think i need to worry about it or just not sweat it?

10x10 seated leg extensions???? why SO MANY? lol

[fologobis]

10x10 seated leg extensions???? why SO MANY? lol

its called german volume training. i just wanted to change it up a little and shock my muscles. i figured id try it on an iso machine to get the full benefit of it

[fologobis]

2/22
back/bis/abs

weighted pullups
bw+65x4(pr)
bw+60x6
bw+45x6
bw+45x6

yates style rows
155x10
155x10
160x8(tied pr)
160x8(tied pr)

shrugs
215x8
215x8
215x8

lat pulldowns
160x10(tied pr)
160x10(tied pr)
160x10(tied pr)

db pullovers
65x10
65x10
65x10

seated db curls
25x10(pr)
25x10(pr)
25x8

standing cable curl superset w/ rope cable crunches
90x8 150x10
90x8 150x10
90x8 150x10

1 arm high cable curl superset w/ hanging leg raises
30x10 bwx10
30x10 bwx10
30x10 bwx10

comments
today was a solid workout and happy about the pr's. this is off topic but i hate the way i lean out, my abs are the last to come in. my lower abs are really annoying me because the fat just wont leave. also i feel like i wont be able to be ready for either of my shows. this is me just being paranoid because i no layne is going to bring me in so i look awesome.

[Quelly]

2/22
back/bis/abs

weighted pullups
bw+65x4(pr)
bw+60x6
bw+45x6
bw+45x6

yates style rows
155x10
155x10
160x8(tied pr)
160x8(tied pr)

shrugs
215x8
215x8
215x8

lat pulldowns
160x10(tied pr)
160x10(tied pr)
160x10(tied pr)

db pullovers
65x10
65x10
65x10

seated db curls
25x10(pr)
25x10(pr)
25x8

standing cable curl superset w/ rope cable crunches
90x8 150x10
90x8 150x10
90x8 150x10

1 arm high cable curl superset w/ hanging leg raises
30x10 bwx10
30x10 bwx10
30x10 bwx10

comments
today was a solid workout and happy about the pr's. this is off topic but i hate the way i lean out, my abs are the last to come in. my lower abs are really annoying me because the fat just wont leave. also i feel like i wont be able to be ready for either of my shows. this is me just being paranoid because i no layne is going to bring me in so i look awesome.

hey bro....even if you aren't top condition you still will be leaner than you have ever been in your life, learned that you can go through the rigors of contest prep and come out on top, and know what you need to do next time, and hey, so you peak at the second show and not the first...not so bad right?...you've got the rest of your life to blow people away man, just keep soldiering through and be proud of the results and progress

[fologobis]

hey bro....even if you aren't top condition you still will be leaner than you have ever been in your life, learned that you can go through the rigors of contest prep and come out on top, and know what you need to do next time, and hey, so you peak at the second show and not the first...not so bad right?...you've got the rest of your life to blow people away man, just keep soldiering through and be proud of the results and progress

yea your right i was just overreacting and i know that i will look the best ever and that Layne will dial me in. thanks for the words of wisdom. i blame my reaction on the low carbs :) lol

[fologobis]

2/23
cardio-sprints 20 mins

chest/shoulders/tris

incline db press
65x8
65x8
65x8
65x8

incline db flys
40x10
45x8(tied pr)
45x8(tied pr)
45x9(new pr)

hammer strength bench press (new exercise)
135x10
135x10
135x8
135x8

cable crossovers (30 rest btwn sets)
100x10
100x10
100x10
100x8

seated machine military press
120x10
140x8(pr)
140x8(pr)
140x8(pr)

standing db laterals
15x10
15x10
15x10

db front raises
10x10
10x10
10x10

cable pushdowns
130x10
140x8
140x8
150x8(pr)

1 arm reverse pushdown
30x12
30x10
40x8
40x8

comments
todays workout was alright but wasnt my best. sprints in the morning were tough due to some serious leg doms. tommorrow is legs/refeed/cardio and ill be 7 and 5 weeks out.

[fologobis]

2/24

new weight 142.4( -1.4lbs)

[fologobis]

2/24
cardio- 45 mins
legs/refeed

front squats
135x10
170x6(tied pr)
170x6
170x7(new pr)
170x7(new pr)

rdls
185x10
215x6( kinda angry my grip was giving out on me)
215x6
215x6

leg press
395x10
395x10
395x10
395x10

seated leg curls
70x10
75x10
75x10

leg extensions
80x10
85x10(tied pr)
85x8
85x8

standing calf raises
220x10
240x8
240x8
240x8

cable crunches
150x10
150x10
150x10

hanging db leg raises
15x8
15x8
15x8

comments
today was a very good workout and the cardio wasnt that bad. refeed day is awesome like usually. still not sure about the show in 5 weeks, i asked layne and i am just waiting for his answer back. like i said i weighted 142.4(-1.4lbs) this morning but not sure where ill end up. i am thinking like 130 or so prolly to be ripped.

[Quelly]

2/24
cardio- 45 mins
legs/refeed

front squats
135x10
170x6(tied pr)
170x6
170x7(new pr)
170x7(new pr)

rdls
185x10
215x6( kinda angry my grip was giving out on me)
215x6
215x6

leg press
395x10
395x10
395x10
395x10

seated leg curls
70x10
75x10
75x10

leg extensions
80x10
85x10(tied pr)
85x8
85x8

standing calf raises
220x10
240x8
240x8
240x8

cable crunches
150x10
150x10
150x10

hanging db leg raises
15x8
15x8
15x8

comments
today was a very good workout and the cardio wasnt that bad. refeed day is awesome like usually. still not sure about the show in 5 weeks, i asked layne and i am just waiting for his answer back. like i said i weighted 142.4(-1.4lbs) this morning but not sure where ill end up. i am thinking like 130 or so prolly to be ripped.

nice leg workout! And hey man, we're young, just come in the best condition you can on your first go, get your feet wet, we'll learn the ropes...shyt I say we're young and you're like 5 years younger than me...think big picture bro, keep that cortisol down ;)

[fologobis]

nice leg workout! And hey man, we're young, just come in the best condition you can on your first go, get your feet wet, we'll learn the ropes...shyt I say we're young and you're like 5 years younger than me...think big picture bro, keep that cortisol down ;)

haha yea your right and i have stopped stressing about it, thanks for your support.it was funny my mom saw me with my shirt off today and couldnt believe her eyes the shape im in and the size of my waist, so that was cool. i figure i get in really low bf then clean bulk for a good 2 years or so then compete again. another plus to contest dieting is being able to show off hardwork to friends and family

[warbird00]

Subbed man
im using laynes cut right now and its working great!!
after my cut im gonna be doing his workout routine (but less sets, cant handle 35 legs!! :eek: ) and doing his 8 week bulk, 4 week cut thing

[fologobis]

Subbed man
im using laynes cut right now and its working great!!
after my cut im gonna be doing his workout routine (but less sets, cant handle 35 legs!! :eek: ) and doing his 8 week bulk, 4 week cut thing

thanks for stopping by and yea Layne def knows his sh*t, best money ive spent in a while. im also going to use his bulk/ cut method for about 2-3 years then compete again. this method i feel is the best to stay lean and add muscle.

[warbird00]

thanks for stopping by and yea Layne def knows his sh*t, best money ive spent in a while. im also going to use his bulk/ cut method for about 2-3 years then compete again. this method i feel is the best to stay lean and add muscle.

how much do you pay him?? (you can pm me if u dont wanna publicly post it)
also have u competed yet or are u still in pre contest?
thanks

[Crunchbar]

Subbed man
im using laynes cut right now and its working great!!
after my cut im gonna be doing his workout routine (but less sets, cant handle 35 legs!! :eek: ) and doing his 8 week bulk, 4 week cut thing

what is his 8 week bulk 4 week cut thing? And why doesnt he do a traditional bulk/cut?

[fologobis]

how much do you pay him?? (you can pm me if u dont wanna publicly post it)
also have u competed yet or are u still in pre contest?
thanks

well i would just pm layne and can tell you. im a little under 7 and 5 weeks out.

[fologobis]

what is his 8 week bulk 4 week cut thing? And why doesnt he do a traditional bulk/cut?

layne does this because it helps to keep you leaner in the offseason and i think helps with insulin sensitivity, im not 100% if these are the only reasons.

[chuckles_345]

layne does this because it helps to keep you leaner in the offseason and i think helps with insulin sensitivity, im not 100% if these are the only reasons.

Also its a 4-8 week bulk and 2-4 week cut depending upon how you are looking. Its what I'm doing at the moment. Definately keeps you lean while growing.

Chuckles

[demonwareltd]

Subbed man
im using laynes cut right now and its working great!!
after my cut im gonna be doing his workout routine (but less sets, cant handle 35 legs!! :eek: ) and doing his 8 week bulk, 4 week cut thing

I've heard a few people mention the 8 week bulk, 4 week cut thing....does Layne have the details posted up anywhere as of yet? Could you PM me and let me know once they are up if not already? Thanks!

[str8flexed]

what is his 8 week bulk 4 week cut thing? And why doesnt he do a traditional bulk/cut?

because this works better

[warbird00]

because this works better

x2

[fologobis]

2/25
cardio- sprints 20 mins
off day

comments
sprints today were tougher then usual due to some leg doms but no big deal. today cooked up some food and headed back to school, tommorrow is back

[BiomedMatt]

comments
today was a solid workout and happy about the pr's. this is off topic but i hate the way i lean out, my abs are the last to come in. my lower abs are really annoying me because the fat just wont leave. also i feel like i wont be able to be ready for either of my shows. this is me just being paranoid because i no layne is going to bring me in so i look awesome.

For my competition last year I followed Layne's contest prep article to a T, gave myself adequate time to diet down, and busted my ass. In my opinion, I was satisfied with my conditioning for my first contest. In 2008 however, I am going to take it even a step further.

Just keep hitting the weights, watching your diet, and doing your cardio. You'll be fine. And even if you don't get into the condition you hoped to achieve, at least take away from the experience all of the knowledge you have acquired working with someone such as Layne.

Best of luck!

[fologobis]

For my competition last year I followed Layne's contest prep article to a T, gave myself adequate time to diet down, and busted my ass. In my opinion, I was satisfied with my conditioning for my first contest. In 2008 however, I am going to take it even a step further.

Just keep hitting the weights, watching your diet, and doing your cardio. You'll be fine. And even if you don't get into the condition you hoped to achieve, at least take away from the experience all of the knowledge you have acquired working with someone such as Layne.

Best of luck!

thank you very much for stopping by to check out my journal. the one day i was just stressing out and its no big deal i know i will look aesome come stage time. believe me i have learned a ton from Layne and he has done an amazing job to get me in the shape i am in right now. I plan to use Layne for my next contest prep and in the offseason if i can afford him. good luck with your contest and ill be watching your journal.

[fologobis]

2/26
back- i love this day

weighted pullups
bw+65x6(pr)
bw+65x6(pr)
bw+55x7
bw+55x6

yates rows
155x10
165x10
170x8(pr)
170x8(pr)

barbell shrugs
225x8(pr)
225x8(pr)
225x8(pr)
225x7

seated lat pulldowns
175x8(pr)
175x8(pr)
175x8(pr)

machine pullovers
110x10(pr)
110x10(pr)
110x10(pr)

comments
today was an awesome workout and i was happy about the pullups and lat pulldowns esp. today was my first day taking amped and the energy was very nice and thats the reason im taking the product. tommorrow is cardio and an off day. also on wed i think ill find out about the march 31st contest if Layne thinks i will be ready

[Squizzzer]

nice liftin man...you def got a strong back

[fologobis]

nice liftin man...you def got a strong back

thanks alot its my favorite day

[Quelly]

thanks alot its my favorite day

dude that is impressive, you're rowing like what, 30lbs more than you weigh for reps....solid

[fologobis]

dude that is impressive, you're rowing like what, 30lbs more than you weigh for reps....solid

yea its awesome and thanks for the compliment. i cant wait til i can clean bulk and see what my numbers start to look like. i really cant wait for my pullups my goal is 2 plates for reps of 10

[fologobis]

2/27
off day
cardio-45 mins

abs
hanging db leg raises
10x10
10x10
10x10

cable rope crunch
150x10
150x10
150x10

comments
today was just cardio and abs, so not a lot to report.Today cardio was very easy and felt good. i have to say yesterday i started amp by ergopharm and my energy is through the roof, also the appeptite surprassant has been amazing so far. tommorrow is legs/ and REFEED

[warbird00]

2/27
off day
cardio-45 mins

abs
hanging db leg raises
10x10
10x10
10x10

cable rope crunch
150x10
150x10
150x10

comments
today was just cardio and abs, so not a lot to report.Today cardio was very easy and felt good. i have to say yesterday i started amp by ergopharm and my energy is through the roof, also the appeptite surprassant has been amazing so far. tommorrow is legs/ and REFEED

i might have missed it but what thermo are you taking right now (besides AMP)

[fologobis]

i might have missed it but what thermo are you taking right now (besides AMP)

im not taking a thermo other then amp. im letting diet and cardio do the job and amp is just there for a nice little energy boost

[Cytrainer913]

im not taking a thermo other then amp. im letting diet and cardio do the job and amp is just there for a nice little energy boost

Basically that's what most of these products do anyway, give that energy boost, not like the commercials say, the realy work is done by YOU with your diet and cardio!

[fologobis]

Basically that's what most of these products do anyway, give that energy boost, not like the commercials say, the realy work is done by YOU with your diet and cardio!

yea i completely agree but the little energy boost is nice, thanks for stopping by Cytrainer913

[warbird00]

i agree that a lot of "fat burners" only give you an energy boost, but im gonna back EC and say it actaully helped me burn some fat/keep muscle

[fologobis]

i agree that a lot of "fat burners" only give you an energy boost, but im gonna back EC and say it actaully helped me burn some fat/keep muscle

i agree im sure it did help but your diet and cardio prolly did 95% of the work.

off topic- tommorrow find out if im doing the show on march 31st

[warbird00]

i agree im sure it did help but your diet and cardio prolly did 95% of the work.

off topic- tommorrow find out if im doing the show on march 31st

yeah, i agree.

[Quelly]

i agree that a lot of "fat burners" only give you an energy boost, but im gonna back EC and say it actaully helped me burn some fat/keep muscle

sucks we cant use the E part of that stack and compete in natty shows though...

[warbird00]

sucks we cant use the E part of that stack and compete in natty shows though...

serious?!? :eek:
why not??
can u test for that or do they polygraph you?

[Quelly]

serious?!? :eek:
why not??
can u test for that or do they polygraph you?

because its banned as a supplement in the US and by the IOC (I think)...but it differs depending on the organization....almost all ban it, a few might not, the INBA bans it at a certain time frame from your comp, and most just ban it out right....and they might be able to pick that up in urine, but probably just via polygraph

[fologobis]

because its banned as a supplement in the US and by the IOC (I think)...but it differs depending on the organization....almost all ban it, a few might not, the INBA bans it at a certain time frame from your comp, and most just ban it out right....and they might be able to pick that up in urine, but probably just via polygraph

intresting did not know that, thanks for the heads up