13 weeks out. 214lbs
Last year 12 weeks out, 217lbs
Thursday August 13th, 2009
Tbar Rows
4platesx10 3 sets
Wide Grip Pullups
bwx10, bw+20x10,bwx10
Low Cable Row
105x12, 120x12, 120x12
High Cable Pulldown Narrow grip
160x12, 170x10, 160x12
Pullover Machine
180x15 2 sets
Incline DB Press
100x10, 110x8, 110x8
Flat Bench
225x10, 245x10, 225x10
Fly Machine
90x12, 90x10, 70x8 drop30x10(burn)
Seated DB Press
65x10 3 sets
DB Lateral raise
20x12, 20x12, 20x12-15x5-10x5-5x10
10 HIIT sprints on the bike
I moved very quickly through this workout and focused on getting really solid contractions. I held each movement and got a really great MMC on each exercise. My back felt thick and my chest was seriously pumped. My post workout posing practice was amazing as my bodyfat has dipped and my muscles were full. Saturday will mark 12 weeks out and I am really happy with where I am at. Later today is legs and I look forward to taking them to task and doing some damage. I moved to a new location so I am back at LA Fitness but working out with Misty has been great this week. Even just having her around for a spot or two makes a huge difference. Plus I get to really watch her train as well and make sure she is using good form. She has put so much muscle on her legs and back in the last few weeks that I know when she has a calorie excess she is going to explode!
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08-14-2009, 05:18 AM #61
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-15-2009, 11:47 AM #62
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Friday August 14th, 2009
Hack Squat
3platesx10, 3platesx10, 3plates+25x10
Leg Extensions
250x10, 270x10, 290x10
Leg Curls
140x12, 155x12, 155x12
Stiff Legged DL
225x10 3 sets
Cybex Leg Press
6platesx12, 7platesx10, 7platesx10
DB Lunges
35x10, 35x10, 60x6
I took a slightly different approach tonight and put the extension and curls ahead of most things to pre exhaust. I wanted to use perfect form and go really slow. Although I did pre exhaust I still had my strength. Overall a great leg workout as we moved really fast and pushed hard on all exercises. I am sore today so I know I did some good work.
__________________
You spend a good piece of your life gripping a barbell, and in the end it turns out that it was the other way around all the time.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-15-2009, 11:48 AM #63
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Saturday August 15th, 2009
Skull Crushers
125x8 4 sets
Preacher Curl
95x8 4 sets
Overhead Cable Extensions
75x12 3 sets
Seated Incline DB Curls
35x10, 40x10, 35x10
Single Arm DB Extensions overhead
35x12, 40x9, 35x9
Hammer Curls
40x10, 45x8, 40x10
DB Shrugs
80x12, 120x6, 90x12
Smith Shrugs
225x12 3 sets
Good Saturday AM workout.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-15-2009, 12:02 PM #64
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8479
Comparisons from last years prep from now is amazing, and knowing you are 3-4lbs lighter? WHile looking bigger is GREAT improvements discovered already. Strength is good on a lot of these workouts, and you are in a good position to roll right into the show in shape. Are you just competing once this year or a few times?
Team Norton
The Strength Guys
It's time to bring V2.0
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08-15-2009, 01:56 PM #65
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08-15-2009, 02:13 PM #66
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08-17-2009, 06:19 AM #67
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Sunday was on off day from the gym but I still ran my sprints and did alot of stuff around the house, cleaned the car, helped Misty get the food ready for the week and took some update pictures. The new house has some different lighting so we messed around with places to take pictures. I am still sending Layne my pictures with the flash but I had some fun last night with the overhead recessed lighting.
Obviously the lighting makes a bit more dramatic effect. I am down to 212.5 at night and under 210 in the morning. 12 weeks out and its time to start getting nasty!
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-17-2009, 12:48 PM #68
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08-18-2009, 06:06 AM #69
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
August 17th, 2009
Upper Body Power 70%
Tbar Rows
195x5 5 sets
Hammer Grip Cable Pull Downs
180x8, 195x8, 205x7
Incline Bench Press
195x5 5 sets
Flat DB Bench
110x8, 120x8, 120x6
Leaning Side Lateral DB Raise
25x10 3 sets
30 minutes LISS
I am starting the power\hypertrophy split over but not going to a full deload. Instead starting at 70% and will do this for two weeks in a row, then start upping the numbers. I did not do tri's or bi's since they were so sore from Saturday still. I may hit them tonight with a quick power movement after hacks and deads since 70% is not terribly difficult.
Here are the numbers I am using for my 5 rep PR's to break.
Tbar Row - 270lbs(6plates)
Incline Bench - 285
Hack Squat - 450(5plates per side)
Deadlift - 375
I am not sure where my strength will be in 5 weeks when I am going for these numbers but right now I feel great so why not see what I can do?Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-18-2009, 11:57 AM #70
- Join Date: Dec 2007
- Location: Jeffersonville, Indiana, United States
- Age: 35
- Posts: 1,475
- Rep Power: 1445
Nice workout. Your strong as hell.
Wow, you've made so much improvements from last your. Great job.*I don't f*cking care who else is competing, what they are doing.....i just know that im going to work so much harder than them its not even comparable, bring it."
-LTH
"The soul that is within me no man can degrade."
-Frederick Douglass
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08-18-2009, 06:55 PM #71
I read through your last prep journal and I have to say it was very inspiring! I kind of saw it after the show, so I don't know if I ever posted there. When I saw this one, I'm sub'd for sure.
It's nice to see another tall guy really fill out a big frame. It's not easy! You've done a fantastic job. It looks like you are in a pretty good postition for 16 weeks out.
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08-19-2009, 05:34 AM #72
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
I have added a lot of strength to my workouts but I feel I am far from close to reaching my potential. Thanks alot, I have worked hard this year and I am hoping it pays off on stage.
I am 11.5 weeks out as of today, started my diet at 24 weeks and been a slow steady cut with some solid strength retention. Being tall is only a disadvantage is you believe it is!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-19-2009, 11:50 AM #73
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
August 18th, 2009
Lower Power 70%
Hack Squat
325x5 5 sets
Deadlift
265x5 5 sets
Tricep Extension Machine
155x10, 170x8, 185x8
Preacher Curl
95x8, 115x5, 115x5
30 minutes LISS
Week one of the lower power workout and everything felt great, especially the deadlifts. All the sets were raw and I really focused on getting my butt down, head up and keeping my back flat. I added the arm exercises since last night those bodyparts will still a bit too sore from Saturday. Tonight is an off day from lifting but I will do calves, abs and some posing. For the next 80 days there are no off days!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-19-2009, 12:31 PM #74
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8479
80 days doesnt seem like much, but it will fly by as you know so take every second to push forth the prep, but staying focused on everything else as well. 24 weeks is a long time, and you are coming in nice and slow for sure. Im lookign forward to seeing the improvements you have made and also your wifey doing her first time on stage as well.
Also I like messing with the lighting as well at the house or gym, even though the lighting we enjoy seeing in the mirros usually do not show up as well on camera as it does in person unfortunetlyTeam Norton
The Strength Guys
It's time to bring V2.0
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08-19-2009, 01:44 PM #75
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
When I say 11 weeks it sounds like I have a long time...when I say 80 days I feel like I am behind. When I feel like I am behind I work even harder. I think the next few lbs of fat that come off are really going to make a huge difference...I am at a point where I am noticing every lb and its fun.
Misty is my girlfriend...and an awesome one...her first show is a first for me as well...I am learning all about the world of figure...before they were just girls in my way back stage.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-19-2009, 02:10 PM #76
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08-20-2009, 04:57 AM #77
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
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08-20-2009, 05:22 AM #78
- Join Date: Dec 2007
- Location: Jeffersonville, Indiana, United States
- Age: 35
- Posts: 1,475
- Rep Power: 1445
Thanks man, I appreciate it.
I don't mean to ask dumb questions, but I'm trying to learn. So say your doing chest, and you're doing Incline, Flat, and Pullovers. Would you go to failure on the last set for every exercise or just the last set of the last exercise?
Thanks again.*I don't f*cking care who else is competing, what they are doing.....i just know that im going to work so much harder than them its not even comparable, bring it."
-LTH
"The soul that is within me no man can degrade."
-Frederick Douglass
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08-20-2009, 05:50 AM #79
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Usually the last set of each exercise...although the last exercise on hypertrophy day I try to get 15 reps per set so I am pretty gassed and may use short quick reps to get the blood in.
Its hard for me to do anything other than 5-8 really heavy good reps but its good for me to change things up so going lighter on hypertrophy days is a nice change. You just have to find what works for you...and don't get stuck doing the same thing for too long. Check out Derek's Tri-Phase...I loved that and will be doing that after my shows.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-20-2009, 08:23 AM #80
- Join Date: Dec 2007
- Location: Jeffersonville, Indiana, United States
- Age: 35
- Posts: 1,475
- Rep Power: 1445
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08-20-2009, 08:57 AM #81
Sorry, I must have been looking at one of the older posts. I like the slow and steady method of cutting to really keep that hard earned muscle. 24 weeks sounds like a lot but I can imagine that it doesn't feel that long when you want to be completely dialed in on a certain date. I like the attitude too. You can't control genetics or whoever else shows up, you can only control your attitude and preparation.
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08-21-2009, 03:31 PM #82
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
no need those things mean very little to me, but appreciated none the less!
It's a very strange sport...work for year and years to get on stage for a few minutes and compete against someone and let others judge who wins...I worry about what I can control, not what I can't!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-21-2009, 03:32 PM #83
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Thursday August 20th, 2009
Tbar Rows
190x10 3 sets
Wide Grip Pullups
BWx10, BW+25x8, BWx10
HS Low Row
190x12 3 sets
High Cable Narrow Grip Pulldowns
170x10, 160x12, 145x15
Cable Pullovers
90x12 2 sets
Incline Bench Press
185x10, 225x9, 215x10
Flat Bench
225x10 3 sets
Incline DB Flyes
45x12 3 sets
DB military press SS W Lateral DB Raise
60x10, 20x12 3 sets
10 HIIT sprints
We didn't get to the gym until after 8 since Misty had to work late. This gave me a chance to have a great refeed all day before the gym. I wore a tank under my tshirt and worked up a sweat before removing it. My body has really changed since last year, I am much fuller overall and my back and arms have come up so much. I really can't wait to get on stage this year and see the changes. Every week I am gaining more and more confidence. I think my update pictures this Sunday should really show some progress. Today I woke up at my lowest weight yet and that was post refeed. Leg workout tonight and I know its going to rock...I watched A Week in the Dungeon to get myself pumped.
Tomorrow is the NPC Florida State Championships in Orlando and I am going to root for my friend Shareef, also a client of Layne's. Misty is also going to get a good idea of what to expect as she is only 7 weeks out from her debut...and I have to say she is looking pretty amazing herself.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-21-2009, 03:49 PM #84
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08-22-2009, 07:06 PM #85
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Friday August 21st, 2009
Leg Extensions
270x10, 290x10, 290x10
Single Leg Curls
50x12, 60x12, 60x12
Hack Squat
3platesx10, 3platesx10, 3plates+25x10
Stiff Legged DL
225x10 2 sets, 245x10
Cybex Leg Press
6platesx12, 7platesx12, 7platesx12
DB Lunges
35x10 3 sets
Leg Extentions SS Leg Curls 3 sets to 15 non stop...burn baby burn.
Another week closer to the show and my legs are feeling better every week. My hamstrings are alot better this year but have alot of room to grow. Hacks and leg press were nice and deep recruiting every fiber of my legs and have left me nice and sore today. This workout included very little rest as we got in late and moved fast, back and forth all the way through. As my conditioning improves my endurance on leg day improves, I threw in some non stop extension and curls at the end to really ensure destruction and rebuild!
on another note I am sitting on my couch in my new house watching the Bucs pre season game. I can't tell you how at home I feel right now. Just got home from the gym and looking forward to relaxing at home tonight.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-22-2009, 07:11 PM #86
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Saturday August 22nd, 2009
Skull Crushers
125x8 4 sets
Preacher Curl
95x10, 95x8 3 sets
Overhead BD Extensions SS with Hammer curls
35x10/45x10, 45x10/45x10, 45x10/45x1-
Cable Press Down SS with Concentration Curls
95x12/30x12 3 sets
DB Shrugs
100x10 3 sets
Smith Shrugs
225x12, 275x10, 295x10, 295x10
After attending the NPC Florida State Championships it was not tough to get ready for this workout. I saw alot of great physiques and felt inspired to get on stage. I also took note of the how good the guys on stage are who are lean, prepared to pose well and have great color. So many get on stage without the entire package. This will not happen to me, I will do everything i can and be well prepared.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-24-2009, 08:39 AM #87
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Last night I went in the gym for some HIIT cardio and hit abs and calves hard and fast. The cardio started easy but got tough quickly. My RPM's are getting crazy as I may have to increase the level from 12. Last night I was over 150 on the RPMS. Half way through it got a lot tougher but I may try increasing the tension.
After a great day in which Misty and I made breakfast, first time using egg whites from a carton, saw the movie District 9 and really enjoyed it, we hit the gym and took some update pictures for Layne. Here are my 11 week out pictures. I think I see some hamstring coming in...
Back in action tonight with Upper Body power and 30 minutes LISS cardio.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-25-2009, 06:37 AM #88
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Monday August 24th, 2009
Upper Body Power 70%
Tbar Rows
205x5 5 sets
Wide Grip Pullups
BW+25x8, x8, x6 drop weight x5
Incline Bench Press
195x5 5 sets
Flat DB Bench
110x8, 120x8, 120x8
DB Lateral Raise
40x5 3 sets
Single Arm DB Tricep Extensions overhead
50x8, 50x6
Standing Barbell Curl
135x5, 115x8
30 minutes on the bike, level 12 just over 8 miles.
Basically a repeat of last Monday's workout. Instead of dropping my % to 55 I just did two weeks at 70% and next week will up it to 82.5% on the tbar rows and incline press. All my lifts feel good still and I have to say I am very happy with how my strength is in the gym. Seems like I have held on to alot during this prep. Inside of 11 weeks now and I am getting anxious, the diet is kicking in as well as my bodyfat dips lower my hunger starts to become more apparent between meals. Tonight is heavy lower with hacks and deadlifts...and more cardio. Should be in and out pretty quick.
__________________Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-26-2009, 09:36 AM #89
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Tuesday August 26th, 2009
Power Lower 70%
Hack Squat
360x5 5 sets(4plates per side)
Deadlift
275x5 5 sets
Leg Extension
300x8, 300x8
Standing Single Leg Curl
70x8, 70x8
30 minutes LISS on bike
After coming home and falling asleep I knew I had to get ready for a good workout. I had a good pre workout meal and downed some VasoCharge and headed off with Misty. Misty has been bothered by a tight hamstring so we did an extended warmup with walking, leg extensions and leg curls. By the end she felt great and I was ready to move some good wieght. All the sets were actually very easy so I look forward to piling on some wieght during 82% power days. Tonight I think we are going to take the day off from the gym and enjoy being home. Friday is going to be a long day for me since I will be driving to Ft. Lauderdale after work for the weekend. I will get up at 5am for my leg workout...if Marc Lobliner can do all he does..it should be no problem for me. This way it will be out of the way so I can enjoy Friday night with my friends and hit the beach Saturday.
I am also going to meet up with Eric Broser to work on my posing. Less than 11 weeks...every day counts!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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08-26-2009, 01:07 PM #90
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