-
Stay strong man! Sometimes all you need is that one kick in the ass and you're good to go! Pedal to the metal!
-
Sometimes seeing others you will be competing against can serve as an a awesome motivator. You have the right mind set - one day at a time...
-
Glad the motivation is fueled.. 17 weeks to bring your best!
-
[QUOTE=jpfaherty;1250337411]Stay strong man! Sometimes all you need is that one kick in the ass and you're good to go! Pedal to the metal![/QUOTE]
You know it. I'm in full gear!
[QUOTE=demonwareltd;1250350901]Sometimes seeing others you will be competing against can serve as an a awesome motivator. You have the right mind set - one day at a time...[/QUOTE]
Thanks, yup, seeing other competitors really gets those competitive juices flowing.
[QUOTE=IK9;1250354011]Glad the motivation is fueled.. 17 weeks to bring your best![/QUOTE]
Gonna make last year's version of me look pathetic.
[QUOTE=deltpecx;1250297781]I know these feels.
Fortunately all my kids are adults.
Hehe, adult kids can sometimes be worse than the 2 year old version.
[B]highlights from Thursday & Friday's workout[/B]
[B]Thursday 5/29 - LPP WK3 (push B)[/B]
[B][U]DB bench[/U][/B]
100's x 9
90's x 10
80's x 6 (TUT set, very slow/controlled)
70's x 10
[B][U]incline bench tricep extensions[/U][/B]
90 x 12
90 x 11
[B]Friday 5/30 LPP WK3 (pull B)[/B]
[B][U]hammer grip PD[/U][/B]
167.5 x 12 x 2 sets
165 x 12 + DS 100 x 8
[B][U]T-bar rows[/U][/B]
2pl+40 x 12 x 4 sets
[B][U]Front-double-bicep curls[/U][/B]
77.5's x 10 [B]PR[/B]
72.5's x 12
65's x 12
50's x 15
Got legs A (squats) in a bit.
But......
I start babysitting my grand son this week...[/QUOTE]
-
Some highlights from the last coupld of workouts
[B]Monday 6/2 - LPP WK4 (legs A) - 118 days out[/B]
[B]weight = 192.2lb[/B]
[U][B]squats[/B][/U]
285 x 7
285 x 8
225 x 10
[B][U]seated leg extensions[/U][/B]
198 x 12 x 4 sets
[B][U]seated calf raises (straight leg)[/U][/B]
225 x 16 x 5 sets
[B]Tues 6/3 - LPP WK 4 (push A) - 117 days out[/B]
[B][U]bench press[/U][/B]
255 x 6 x 2 sets
225 x 8
[B][U]incline DB bench[/U][/B]
65's x 12 x 2 sets
[B]Wednesday 6/4 = HIIT cardio - 116 days out[/B]
HIIT on the elliptical = 407kcal
weight = 191.4lb (prep low)
[B]Thursday 6/5[/B]
weight = 190.8 (prep low)
Got (pull A) in a bit. Been killing the diet. Energy wise, I've been feeling it but motivation has remained high.
-
Grats on the new low brotha!
I hear ya on the energy, sometimes it's tough. Keep grinding :)
-
-
[QUOTE=Rypt1;1253426781]....
[B]Wednesday 6/4 = HIIT cardio - 116 days out[/B]
HIIT on the elliptical = 407kcal
weight = 191.4lb (prep low)
[B]Thursday 6/5[/B]
weight = 190.8 (prep low)
....[/QUOTE]
A twofer! Congrats!
[img]http://i261.photobucket.com/albums/ii51/gwsp3/cats-1.gif[/img]
-
Keep up the hard work in here, Rypt
-
Weight is moving good, congrats on the new low!
-
[QUOTE=jpfaherty;1253431031]Grats on the new low brotha!
I hear ya on the energy, sometimes it's tough. Keep grinding :)[/QUOTE]
Thanks! I'll definitely keep grinding. Seeing the subtle changes in the mirror (and scale) definitely keeps the motivation and hunger to do well, very high.
[QUOTE=Blazed;1253434101]In for this ****!!![/QUOTE]
Thanks, man! I've been lurking your log when time permits. You are looking great and it looks like you are very close to hitting the stage. Keep pushing hard!
[QUOTE=deltpecx;1253435191]A twofer! Congrats!
[img]http://i261.photobucket.com/albums/ii51/gwsp3/cats-1.gif[/img][/QUOTE]
Ha ha, thanks!
[QUOTE=IK9;1253449291]Keep up the hard work in here, Rypt[/QUOTE]
Will do, sir!
[QUOTE=Vanguard1965;1254196151]Weight is moving good, congrats on the new low![/QUOTE]
Thanks, hopefully I can get my wife to snap some update pics soon.
[B]Monday 6/9 - LPP WK#5 (push B) - 15 weeks & 5 days out[/B]
[B]weight = 191.4lb[/B]
[B][U]DB bench press[/U][/B]
100's x 11 [B]PR[/B] (+6 reps across sets vs last push B)
90's x 12
80's x 6 (TUT set)
70's x 12
[B][U]cable flyes[/U][/B]
55's x 26
55's x 23 (+2.5lb vs last push B)
[B][U]plate/bar shoulder raises[/U][/B]
75 x 14
75 x 12 (+5lb vs last push B)
[B][U]DB laterals[/U][/B]
20's x 12 x 3 sets (+2.5lb vs last push B)
17.5's x 13
10's x 17
[B][U]incline bench DB tricep extension[/U][/B]
90 x 12 x 2 sets
60 x 13
[B][U]rope tricep extension[/U][/B]
65 x 29
[B][U]cardio[/U][/B]
250kcal from HIIT
Good workout on Monday. Push strength is always top notch when it is the first workout of the week instead of mid/late week since I'm fresh from no training over the weekend. Still seeing good progression. I'll likely do 1 more week and then take a deload. Got pull B in just a bit!
-
-
[QUOTE=IK9;1255407391]Nice PR!![/QUOTE]
Thanks!
Been pretty busy over the last week with the kids out of school. Took the family to a rodeo, dropped one kiddo at bible camp, helping the others get to swim team practices in the morning and several house projects and prepping for some relatives coming to visit in a few weeks (other house projects). Also, sprinkled in a little contest prep
Some noted lifts through this last week:
[B][U]bench press[/U][/B]
260 x 7 [B]PR at this weight[/B]
255 x 6
225 x 9
[B][U]skull crushers[/U][/B]
102.5 x 8 x 2 sets
[B][U]weighted pull-ups[/U][/B]
bw+27.5 x 12
bw+25 x 12 x 2 sets
[B][U]top half deads[/U][/B]
315 x 10 x 2 sets
315 x 9
Finally hit a prep low for weight this morning,
[B]weight = 189.6 (-0.4lb from last low)[/B]
I'm off from lifting today, just got some HIIT cardio in a bit. Keep pushing hard my friends ... and stay thirsty for life
-
5 kids & doing contest prep = ultimate balance
Takes a lot to do what you do, Rypt.
Keep up the hard work!!
I guess being super busy really takes your mind off food [=
-
[QUOTE=IK9;1258721471]5 kids & doing contest prep = ultimate balance
Takes a lot to do what you do, Rypt.
[/QUOTE]
So much this!!! Hard for anyone to come up with a valid excuse that they are too busy for prep. So much win!
-
[QUOTE=Rypt1;1258709391]Thanks!
Been pretty busy over the last week with the kids out of school. Took the family to a rodeo, dropped one kiddo at bible camp, helping the others get to swim team practices in the morning and several house projects and prepping for some relatives coming to visit in a few weeks (other house projects). Also, sprinkled in a little contest prep
Some noted lifts through this last week:
[B][U]bench press[/U][/B]
260 x 7 [B]PR at this weight[/B]
255 x 6
225 x 9
[B][U]skull crushers[/U][/B]
102.5 x 8 x 2 sets
[B][U]weighted pull-ups[/U][/B]
bw+27.5 x 12
bw+25 x 12 x 2 sets
[B][U]top half deads[/U][/B]
315 x 10 x 2 sets
315 x 9
Finally hit a prep low for weight this morning,
[B]weight = 189.6 (-0.4lb from last low)[/B]
I'm off from lifting today, just got some HIIT cardio in a bit. Keep pushing hard my friends ... and stay thirsty for life[/QUOTE]You're a busy dude! If I have kids anytime soon I certainly won't be competing! lol - I have enough trouble keeping up with the house work, a wife, and 3 dogs!
-
[QUOTE=IK9;1258721471]5 kids & doing contest prep = ultimate balance
Takes a lot to do what you do, Rypt.
Keep up the hard work!!
I guess being super busy really takes your mind off food [=[/QUOTE]
Thanks man! Yeah, staying busy definitely helps with the food. Of course, the kids always walking by with goodies in their hand sometimes cancels that out, rofl. Just gotta have that mindset that you gotta accomplish whatever goal it is you set out to do. All the other competitors will be gunning to do the same.
[QUOTE=demonwareltd;1258948041]So much this!!! Hard for anyone to come up with a valid excuse that they are too busy for prep. So much win![/QUOTE]
Yeah, anyone can do prep, just need a little bit of consistency, hard work, planning and will power thrown in and mixed together.
[QUOTE=jpfaherty;1259128661]You're a busy dude! If I have kids anytime soon I certainly won't be competing! lol - I have enough trouble keeping up with the house work, a wife, and 3 dogs![/QUOTE]
You could still compete, just takes a bit of extra planning. You sound busy as well. Dogs can be a lot a work. A wife, well we all know the work that goes into keep them happy, lol
Some noted lifts over the past week:
[B][U]weighted pull-ups[/U][/B]
bw+27.5 x 12
[B][U]BB rows[/U][/B]
230 x 11 x 2 sets
[B][U]hack squats[/U][/B]
4pps + 15ps x 12 x 3 sets
2pps x 18
[B][U]DB bench press[/U][/B]
100's x 12 [B]PR[/B]
90's x 12
[B][U]hammer grip lat pull-downs[/U][/B]
172.5 x 12 x 2 sets
[B][U]T-bar rows[/U][/B]
3 plates x 13 x 3 sets
[B][U]FDB (front double bicep) cable curls[/U][/B]
80's x 12 [B]PR[/B]
75's x 12
70's x 12
60's x 14
[B][U]front squat[/U][/B]
140 x 11
150 x 10
160 x 10 x 2 sets
Hit a prep low on Friday with a weight of 189.4lb which is 1lb down from the previous week. Had a refeed on Saturday and weighed in at 189.4 this morning! I'm 13 weeks and 5 days out!
-
Reppin them 100's.. big boy weighttttt
-
[QUOTE=IK9;1261384441]Reppin them 100's.. big boy weighttttt[/QUOTE]
You know it!!
[B]Friday 6/27 - LPP WK #7 - 13 weeks out[/B]
[B]weight = 188.8lb (-0.6lb from last week)[/B]
[B]Notable lifts over the past few days:[/B]
[B][U]bench press[/U][/B]
265 x 6 [B]PR[/B]
255 x 6
235 x 8
[B][U]weighted pull-ups[/U][/B]
bw+30 x 12
bw+25 x 12
bw x 7 x 2 sets (TUT sets, very slow up and down)
[B][U]top half deads (stop below knee)[/U][/B]
320 x 9
320 x 10 x 2 sets
[B][U]hack squats[/U][/B]
4pps + 25 ps x 12 x 2 sets
3pps x 12 (TUT set, very slow)
2pps x 12
[B][U]seated leg curls[/U][/B]
156 x 12
149 x 12
149 x 12 + dropset: 77 x 10
Definitely tough week. Battled with the toughest bout of constipation I've ever had. Actually, I think only the second time in my life I've been constipated, lol. First time was a distant memory when I was 4. Always been pretty regular. My wife has been making this quiche and it is heavy with cheese and I've worked it into my daily macros. I don't typically have a lot of dairy, so I'm attributing it to that. Finally passed the beast this morning. Okay, enough about that. Workouts have been decent in spite of. Weight has been moving down. Got 13 weeks to kill it.
-
[QUOTE=Rypt1;1262479141]You know it!!
[B]Friday 6/27 - LPP WK #7 - 13 weeks out[/B]
[B]weight = 188.8lb (-0.6lb from last week)[/B]
[B]Notable lifts over the past few days:[/B]
[B][U]bench press[/U][/B]
265 x 6 [B]PR[/B]
255 x 6
235 x 8
[B][U]weighted pull-ups[/U][/B]
bw+30 x 12
bw+25 x 12
bw x 7 x 2 sets (TUT sets, very slow up and down)
[B][U]top half deads (stop below knee)[/U][/B]
320 x 9
320 x 10 x 2 sets
[B][U]hack squats[/U][/B]
4pps + 25 ps x 12 x 2 sets
3pps x 12 (TUT set, very slow)
2pps x 12
[B][U]seated leg curls[/U][/B]
156 x 12
149 x 12
149 x 12 + dropset: 77 x 10
Definitely tough week. Battled with the toughest bout of constipation I've ever had. Actually, I think only the second time in my life I've been constipated, lol. First time was a distant memory when I was 4. Always been pretty regular. My wife has been making this quiche and it is heavy with cheese and I've worked it into my daily macros. I don't typically have a lot of dairy, so I'm attributing it to that. Finally passed the beast this morning. Okay, enough about that. Workouts have been decent in spite of. Weight has been moving down. Got 13 weeks to kill it.[/QUOTE]
Lows + PRs = Awesome. Keep killing it!
-
You need some of that Species Fiberlyze.. I actually bought some like 2 weeks ago & still haven't opened it lol
-
[QUOTE=klhowell2;1262503721]Lows + PRs = Awesome. Keep killing it![/QUOTE]
Why thank you!
[QUOTE=IK9;1262655461]You need some of that Species Fiberlyze.. I actually bought some like 2 weeks ago & still haven't opened it lol[/QUOTE]
Yeah, I started in with some psyllium husk and once I backed off the quiche (egg/cheese type bake if you've never had it), I'm back to normal. At least my normal, lol
Working through a deload this week. Went ahead and went for a bench max
[B][U]bench press[/U][/B]
250 x 3
275 x 2
315 x 0.5 (failed, didn't quite hit it, bummed but still very happy)
155 x 25
Typically my pressing movements really go as I get fairly deep into prep. I think last time around, hitting 250 got difficult. Although I didn't hit 315 like I did 8 weeks ago, I'm still happy where my strength is at and at 8lbs lighter.
The rest of the week has been easy deload stuff and then I'll hit it hard again starting next week. I'm 12 weeks 3 days out.
[B]weight = 186.8 (prep low!)[/B]
Weight is still moving as well.
-
I would say strength is still holding up pretty well.. can't believe it's been liek 2 months of prep already.. time goes by pretty fast
-
[QUOTE=IK9;1264484981]I would say strength is still holding up pretty well.. can't believe it's been liek 2 months of prep already.. time goes by pretty fast[/QUOTE]
Definitely very happy with my strength during this prep. Most lifts are still going up and bench has stayed about the same. We'll see how the next 10 weeks or so goes. I've really focused on taking a deload every 6 weeks or so and I think the move from PHAT to LPP has helped in my recovery and maintaining strength.
[B]Notable lifts over the week[/B]
[B][U]front squats[/U][/B]
140 x 12
150 x 10 x 3 sets
[B][U]seated leg extensions[/U][/B]
200 x 12 x 4 sets
[B][U]seated calf raises[/U][/B]
230 x 16 x 5 sets
[B][U]bench press[/U][/B]
255 x 6
255 x 5
230 x 8
[B][U]incline DB bench[/U][/B]
70's x 12
65's x 12
Cardio-wise, I've been sticking with about 22-24 minutes of cardio, mostly MISS/HIIT mixed about 3 times per week. I'll probably ramp it up a bit as my daughter and I prep for a 4 mile race in about 4 weeks. Been pretty low on the amount of cardio, thus far, though.
Diet wise, I'm typically at:
P: 250g
C: 220g
F: 50g
2300-2400 kcal
with a refeed once a week at: P: 200g, F: 40g, C: 600g = 3500-3600kcal
[B]weight = 185lb (right at a prep low)[/B]
-
must love the 600 carb refeed whats the carbs of choice those days just wondering?
-
[QUOTE=jaredmus;1267427111]must love the 600 carb refeed whats the carbs of choice those days just wondering?[/QUOTE]
Oh you now it!
I've still been deep in prep mode. We had family visiting with us for the last 3 weeks. So I took some time off from work. I don't get time to come here at home. But still prepping hard for a contest at the end of September (9 weeks out!)
My weight continues to drop and I'm basically where I was last year on contest day! So happy to be way ahead of schedule and hopefully I can take it to the next level in terms of conditioning. Cardio still isn't too bad as I've kept it to about 25 minutes every few days. Last week, since I was off, I only hit the gym for training. I'm following LPP (legs push pull). So far strength is still up and only bench has slightly taken a hit. So LPP and only hitting one group of muscles twice a weak has helped my recovery. Last year at the same time I struggled hitting around 230 for 3 to 4 reps. Right now I'm still at around 260 for 6-8 reps. I have also dropped volume a bit, which has been helpful. Most of my current rep ranges have been in 8-12 with some movements in the 16-20 range
[B]Weight last year at 64 days out = 181.6lb[/B]
[B]Weight today at 63 days out 176.4lb[/B]
In terms of mirror, I feel a I look bigger and vascularity is better. Abs are in, legs are coming. I've cut out crap loads a long time ago and this has been the biggest difference in this prep. I only do refeeds now and keep fats in check.
[B]recent notable lifts[/B]
[B][U]DB bench[/U][/B]
105's x 6 [B]PR at my leanness[/B
90's x 12
[B][U]FDB curls (FDB = front DB bicep cable curls)[/U][/B]
82.5's x 10 [B]PR[/B]
[B]weighted pull-ups[/B]
bw+35 x 12
bw+25 x 12
bw x 12 x 2 sets
[B][U]skull crushers[/U][/B]
102.5 x 10 [B]PR[/B]
[B][U]front squat[/U][/B]
160 x 10 [B]PR [/B] (new exercise to me)
-
Been uber busy with work, life and prep. Hit a new prep low today for weight: [B]176.0lb[/B]. I'm at 58 days out. Looking back at the same time last year, I was sitting at 181.4lb. I definitely feel like I've improved my size a bit but I'm that much leaner. That 176lb is flat and dehydrated first thing in the morning. Once I hit the gym and have had about a gallon of water (no food yet, I do IF), my weight is between 180-182lb. I have good vascularity on my arms/chest and abs. So I'm about 6 weeks ahead of where I was last year, according to my logs. Just gotta keep pushing and eek out some more since legs are the last thing to come in for me.
Cardio is still reasonable, hit my first 30min session of prep, mostly to prep for my daughter and I's annual 4 mile race (we do the Pure Water Day's race in our city).
[B]Notable lifts over the past week[/B]
[B]bench press[/B]
257.5 x 4 (+2.5lb vs prior session)
245 x 5
230 x 8
Bench strength is starting to give a little but still much, much better than last year.
[B][U]incline DB bench[/U][/B]
75's x 10 (+5lb vs prior session)
65's x 12
[B][U]DB laterals[/U][/B]
22.5's x 12 x 3 sets
20's x 12 x 2 sets
[B][U]front squats[/U][/B]
155 x 10
165 x 10 x 2 sets (+5lb vs last session)
105 x 13 (TUT set/paused)
-
[QUOTE=Rypt1;1272859481]Oh you now it!
I've still been deep in prep mode. We had family visiting with us for the last 3 weeks. So I took some time off from work. I don't get time to come here at home. But still prepping hard for a contest at the end of September (9 weeks out!)
My weight continues to drop and I'm basically where I was last year on contest day! So happy to be way ahead of schedule and hopefully I can take it to the next level in terms of conditioning. Cardio still isn't too bad as I've kept it to about 25 minutes every few days. Last week, since I was off, I only hit the gym for training. I'm following LPP (legs push pull). So far strength is still up and only bench has slightly taken a hit. So LPP and only hitting one group of muscles twice a weak has helped my recovery. Last year at the same time I struggled hitting around 230 for 3 to 4 reps. Right now I'm still at around 260 for 6-8 reps. I have also dropped volume a bit, which has been helpful. Most of my current rep ranges have been in 8-12 with some movements in the 16-20 range
[B]Weight last year at 64 days out = 181.6lb[/B]
[B]Weight today at 63 days out 176.4lb[/B]
In terms of mirror, I feel a I look bigger and vascularity is better. Abs are in, legs are coming. I've cut out crap loads a long time ago and this has been the biggest difference in this prep. I only do refeeds now and keep fats in check.
[B]recent notable lifts[/B]
[B][U]DB bench[/U][/B]
105's x 6 [B]PR at my leanness[/B
90's x 12
[B][U]FDB curls (FDB = front DB bicep cable curls)[/U][/B]
82.5's x 10 [B]PR[/B]
[B]weighted pull-ups[/B]
bw+35 x 12
bw+25 x 12
bw x 12 x 2 sets
[B][U]skull crushers[/U][/B]
102.5 x 10 [B]PR[/B]
[B][U]front squat[/U][/B]
160 x 10 [B]PR [/B] (new exercise to me)[/QUOTE]
[QUOTE=Rypt1;1275059881]Been uber busy with work, life and prep. Hit a new prep low today for weight: [B]176.0lb[/B]. I'm at 58 days out. Looking back at the same time last year, I was sitting at 181.4lb. I definitely feel like I've improved my size a bit but I'm that much leaner. That 176lb is flat and dehydrated first thing in the morning. Once I hit the gym and have had about a gallon of water (no food yet, I do IF), my weight is between 180-182lb. I have good vascularity on my arms/chest and abs. So I'm about 6 weeks ahead of where I was last year, according to my logs. Just gotta keep pushing and eek out some more since legs are the last thing to come in for me.
Cardio is still reasonable, hit my first 30min session of prep, mostly to prep for my daughter and I's annual 4 mile race (we do the Pure Water Day's race in our city).
[B]Notable lifts over the past week[/B]
[B]bench press[/B]
257.5 x 4 (+2.5lb vs prior session)
245 x 5
230 x 8
Bench strength is starting to give a little but still much, much better than last year.
[B][U]incline DB bench[/U][/B]
75's x 10 (+5lb vs prior session)
65's x 12
[B][U]DB laterals[/U][/B]
22.5's x 12 x 3 sets
20's x 12 x 2 sets
[B][U]front squats[/U][/B]
155 x 10
165 x 10 x 2 sets (+5lb vs last session)
105 x 13 (TUT set/paused)[/QUOTE]
Shredding!!!
Sounds like you and I are in similar positions! It does feel good to be ahead but it only makes me want to push that much harder! Keep on that grind man! I'll be checking in!
And those skullcrushers! Wowsa! Awesome. Gainzzzz!!
-
Bump
Show is nearing..
Update!
-
[QUOTE=IK9;1281490221]Bump
Show is nearing..
Update![/QUOTE]
Yup, the show is inching closer and closer. I'm [B]40 days out![/B]
I've definitely surpassed any of my prior preps in terms of leanness. I hit a prep low this last Friday of 171.0 lb (this is first thing in the morning, flat and dehydrated). After some hydration, I'm usually about 176lb. . This time last year, I was almost 10lbs heavier at 180.6lbs. I'm finally seeing some glutes.
I still follow IF and don't eat until after my workout (about noon each day). I've been keeping up my strength (actually gaining) until this last week when my pressing (bench) finally was a struggle. Overall, I'm happy but definitely not taking my foot off the pedal. I'm starting to see better quad and hamstring separation but need to keep pushing to bring it just a tad more. I even saw a quad vein the other night and I've never had vascularity in my legs.
My first show is 9/27 (smaller show) and the second one is 10/18 (a pro-qualifier)
