Big D's prep for the 2009 Team Universe-sponsored by Progenex

[dpd555]

Originally Posted by spirit3530

Once again the NPC proves conditioning means nothing without almost equally impressive size. The probably would have liked Dom more 12lbs ago.

size+condition > size > conditioning

Thanks for keeping them updated Benny.

Honestly, these guys were just flat out better bodybuilders and it was humbling to be on stage against them. Realistically, I need to be >250lbs and shredded to make 1st call out on this particular lineup (the guys were a little larger than in previous years). My stage weight actually dropped to 217.5lbs from 224.2lbs last night. At 217.5lbs I just looked sorta flat and stringy next to these freaks....lol

This has been an incredible experience overall and I have no regrets ...even with last callout. Thanks for following everyone. The fire has been lite for next year!

[spirit3530]

wow. So another 20 lbm? Damn. Oh well, challenges are good and you wouldn't be a man without accepting them.

[LayzieBone085]

I have been lurking all along, but the show you did was not an easy task, but you learned many valuable thing about your body throughout the process, you can remember these things and keep them in mind for the next time you get back to the place you love the most, on stage, with a lot more LBM.

Its time to take your body to a whole nother level. Time to just get work done!

[HBMax]

Originally Posted by dpd555

Thanks for keeping them updated Benny.

Honestly, these guys were just flat out better bodybuilders and it was humbling to be on stage against them. Realistically, I need to be >250lbs and shredded to make 1st call out on this particular lineup (the guys were a little larger than in previous years). My stage weight actually dropped to 217.5lbs from 224.2lbs last night. At 217.5lbs I just looked sorta flat and stringy next to these freaks....lol

This has been an incredible experience overall and I have no regrets ...even with last callout. Thanks for following everyone. The fire has been lite for next year!

I've been following along for a while now, so I know how much hard work you put into this whole journey, but I have to be honest. From looking at your picks on MD, you looked so different compared to a week ago. You couldn't see any of the cuts and grains you had just several days ago, specifically, but not limited to your hams and glutes. I hate saying it because I could never have done what you did, but what did you do during these last couple days to change your appearance so dramatically. Did you do all of the sodium, water, carb manipulation strategies that so many others employ?

Hopefully you are enjoying yourself now that the pre-judging is over. Good luck and god bless!

[devinh]

excellent job dom. you did fantastic throughout your prep, and i can't wait to see what happens in the gym with the newly lit fire. congrats on everything.

[dpd555]

Originally Posted by spirit3530

wow. So another 20 lbm? Damn. Oh well, challenges are good and you wouldn't be a man without accepting them.

Yes, I certainly NEED more muscle for this stage. I was blow away by the size and symmetry of the top 5 in my class. In talking with them backstage it was obvious that they worked just has hard and happened to be blessed with amazing genetics on top of it.

I probably overdieted on too low calories, but it's better to be overdieted than underdieted....because now I can EAT
Also, it'll be interesting to see how my body grows while adding clean carbs (and fats)... and nailing new PRs

Originally Posted by LayzieBone085

I have been lurking all along, but the show you did was not an easy task, but you learned many valuable thing about your body throughout the process, you can remember these things and keep them in mind for the next time you get back to the place you love the most, on stage, with a lot more LBM..

Thanks for posting. Yes, your words are true. I feel the ideal strategy for me next time is a 20+ week diet and just more food overall. Dieting on 2000 calories/day was enough to get my conditioning on par, but keeping my size and fullness is another story. God willing, I will come back better each year.

Originally Posted by HBMax

I've been following along for a while now, so I know how much hard work you put into this whole journey, but I have to be honest. From looking at your picks on MD, you looked so different compared to a week ago. You couldn't see any of the cuts and grains you had just several days ago, specifically, but not limited to your hams and glutes. I hate saying it because I could never have done what you did, but what did you do during these last couple days to change your appearance so dramatically. Did you do all of the sodium, water, carb manipulation strategies that so many others employ?

Hopefully you are enjoying yourself now that the pre-judging is over. Good luck and god bless!

The individual pics on MD are from my last show in 2007. I was heavier and fuller (230lbs), but smooth. As of now they just have comparison pics up....so maybe you are refering to the 2007 pics. Regardless, I was "flat"...and the muscle bellies were not "popping", thus is make you look smoother than you reallr are. After prejudging I ate 2 huge grilled chicken pita sandwiches, 2 servings of Progenex and 6 rice cakes with trail mix....over 3-4 hours, and I woke up full and crisp at 223-224. I would have LOVED to look like this on stage last night, so the lesson was to just eat more food.

Thanks for posting HBMax and ..YES, I am REALLY enjoying the post contest low stress mode now

Originally Posted by devinh

excellent job dom. you did fantastic throughout your prep, and i can't wait to see what happens in the gym with the newly lit fire. congrats on everything.

Appreciate your comments Devin. My plan for the next 4 weeks is to back off on cardio, but add more volume to my training and approximately 500-1000 calories/day to my diet.

[dpd555]

1) On my way to pre-judging.... after dropping from 224 to 218. Probably should have stayed at 224...lol

2) Two of the greats...IFBB Pros TIM MARTIN and DAVE GOODIN

3) Backstage TU pump up room

4) Beautiful Fall morning in NYC the day after pre-judging. I have been reflecting on life stuff sipping coffee staring over the tragic and thought-provoking WTC site. Amazing to think that I once attended conferences in the huge buildings that stood here.


edit: just saw these pics on rx.muscle
http://www.rxmuscle.com/rxgallery.ph...builder=4221#4
.
.

[Squizzzer]

Originally Posted by dpd555

Thanks for keeping them updated Benny.

Honestly, these guys were just flat out better bodybuilders and it was humbling to be on stage against them. Realistically, I need to be >250lbs and shredded to make 1st call out on this particular lineup (the guys were a little larger than in previous years). My stage weight actually dropped to 217.5lbs from 224.2lbs last night. At 217.5lbs I just looked sorta flat and stringy next to these freaks....lol

This has been an incredible experience overall and I have no regrets ...even with last callout. Thanks for following everyone. The fire has been lite for next year!

yeah...this is a pretty good description of it...you did great though dom...just a freakin tough competition...but really...would any of us want it to be easy...

it was great seeing you and ron again...the whole train ride back down dylan and i were talking about how we wish it got over a little earlier so we coulda hung out a bit....we didn't get back to new brunswick till about 2 as it was...

[Squizzzer]

figured i'd post these up....this is mostly pics with dom in em...but there are some of the top 5 of the heavies...and doms callout

and i threw some comparisons fo the light heavy and the middle weight battle for the top 2 over in my thread

edit....
guess the link would help
http://s89.photobucket.com/albums/k2...17/TU/heavies/

[Lowdown5]

Hey Dom,

Let me start by telling you congratulations for doing what you did in your quest for the TU. You looked incredible but that is only a small part of it. All the way you supported people, helped them become better both in your work and in the gym as well as here. You are a great example of how we all should be and act. You never let the sacrifice you were undergoing change who you are and how you represent yourself.

In my opinion that is how a champion acts and you proved yourself to be just that, a champion. It doesn't take a call out or a trophy to be a winner, you are a true winner as far as I am concerned. Proud of you Dom, damned proud.

John

[dpd555]

Originally Posted by Squizzzer

yeah...this is a pretty good description of it...you did great though dom...just a freakin tough competition...but really...would any of us want it to be easy...

it was great seeing you and ron again...the whole train ride back down dylan and i were talking about how we wish it got over a little earlier so we coulda hung out a bit....we didn't get back to new brunswick till about 2 as it was...

I appreciate you guys showing up....and I have traveleed that route many times and know it ends upo beibng a loooong night.

Yeah, several people have told me that this year's compete had crazy size relative to previous year's. Time to put some size back on!

note: I'm already up to 228lbs from eating sushi and steack...and have not spilled over too much.

Originally Posted by Squizzzer

figured i'd post these up....this is mostly pics with dom in em...but there are some of the top 5 of the heavies...and doms callout

and i threw some comparisons fo the light heavy and the middle weight battle for the top 2 over in my thread

edit....
guess the link would help
http://s89.photobucket.com/albums/k2...17/TU/heavies/

thanks for posting Adam. lol.... wish I had been compared to the first callout...just to demonstrate how big these guys really were relative to my size.
It's hard to tell because a few of them were well over 250 and over 6' and they seem much larger in person, especially when backstage pumping up

Originally Posted by Lowdown5

Hey Dom,

Let me start by telling you congratulations for doing what you did in your quest for the TU. You looked incredible but that is only a small part of it. All the way you supported people, helped them become better both in your work and in the gym as well as here. You are a great example of how we all should be and act. You never let the sacrifice you were undergoing change who you are and how you represent yourself.

In my opinion that is how a champion acts and you proved yourself to be just that, a champion. It doesn't take a call out or a trophy to be a winner, you are a true winner as far as I am concerned. Proud of you Dom, damned proud.

John

Thanks John. This post really means alot to me and I appreciate it!

[dpd555]

Hands down...JRod is one of the nicest and most personable guys in this sport. It was an honor to meet him and a thrill to pose backstage with him

No doubt he will get his IFBB Pro card in time. They just went with size last night over perfect symmetry and conditioning.

[devinh]

wow, jrod looks like a semi-normal person when not posing (aside from his massive arms), but in pictures when he's posing it's hard to believe he's only 175.
and i'm going through the pics now and you looked great dom, but i like to hear you say it's time to put some size back on. sushi and steak sounds great, sounds like dinner for me tonight now that you mention it, haha.

[dpd555]

Originally Posted by devinh

wow, jrod looks like a semi-normal person when not posing (aside from his massive arms), but in pictures when he's posing it's hard to believe he's only 175.
and i'm going through the pics now and you looked great dom, but i like to hear you say it's time to put some size back on. sushi and steak sounds great, sounds like dinner for me tonight now that you mention it, haha.

Yeah, when JRod starts posing it's incredible- his triceps are insane, espcially when compared to mine
It would be interesting to see him on stage at 190ish, but I don't think he should play the size game because his symmetry is perfect.

Yeah, I'm already starting to fill out considerably. I definitely plan to keep my diet very clean and controlled...and just back off on cardio to see how my body responds.

[Squizzzer]

Originally Posted by dpd555

It would be interesting to see him on stage at 190ish, but I don't think he should play the size game because his symmetry is perfect.

he needs back
and i dont like his most muscular...the angled one hand on hip thing...don't like it

[str8flexed]

sorry things didn't go as well as you would have liked Dom; but it sounds like you had fun. You will only continue to improve

[dpd555]

Originally Posted by Squizzzer

he needs back
and i dont like his most muscular...the angled one hand on hip thing...don't like it

when I do the one hand on hip thing it aint happenin'.....just makes me look even smaller

Originally Posted by str8flexed

sorry things didn't go as well as you would have liked Dom; but it sounds like you had fun. You will only continue to improve

Thanks Layne and a Big congrats on the monster pull and new APA powerlifting world record you set Saturday!

Your advice helped me reach the best conditioning ever. I know keto is not YOUR typical approach, but i had to try my own thing to learn how my body responds.
Looking forward to working with you in the future

[Active247]

dom,

it was an awesome experience getting to watch you compete on such an elite level this past weekend. you're an absolute beast and i know improvement is right around the corner. you're probably the nicest most humble man i've ever had the chance to meet. good things are in store for you in the coming years. congrats!

[MasterStrongman]

I am so sorry that I didn't know the TU was this weekend!! I would have supported you more. Not only are you a phenominal athlete, you are a generous and gracious one who helps and encourages so many who enter this sport!

Keep doing what you are doing, man! You are a champion without any reservation!

MS < --- admires DPD555 physically and mentally!

[will-work4ANDRO]

great job this past weekend Dom...you definitely looked great. It's been a blast and very informative following along with your prep. Keep your head up. Constant progression in this thread, can't wait to see where you go from here.

[dpd555]

Originally Posted by Active247

dom,

it was an awesome experience getting to watch you compete on such an elite level this past weekend. you're an absolute beast and i know improvement is right around the corner. you're probably the nicest most humble man i've ever had the chance to meet. good things are in store for you in the coming years. congrats!

Thanks for your kind words Dylan. I appreciate you and Adam attending the show and giving me support.
I watched my 1st Team Universe at the same venue in NYC in 1998 and it made a HUGE impression on me. Skip LaCour won the overall (Kia Green took 3rd that year; btw...he's my pick for Mr.O this year). Prior to seeing the show I had experimented with light cycles of anabolics and PHs...all part of my reckless college behavior. However, from 1999 to 2003 I studied Skip LaCour and Jeff Willet's Max-OT training journals and it has shaped the way I train today and convinced me that bodybuilding can be done successfully 100% drug free. Ron Coleman (1994 TU winner) is my mentor today, and he probably knows my body (and weaknesses) better then anyone. Glad you got a chance to meet Ron.
Hopefully we can get to train together over the holidays.....at which time I'll be back to my normal weight (260+) and strength

Originally Posted by MasterStrongman

I am so sorry that I didn't know the TU was this weekend!! I would have supported you more. Not only are you a phenominal athlete, you are a generous and gracious one who helps and encourages so many who enter this sport!

Keep doing what you are doing, man! You are a champion without any reservation!

MS < --- admires DPD555 physically and mentally!

Thanks Mike! I was excited talking with you last month about your transition to bodybuilding from strongman. A 40+ yr old can only deadlift so many cars and trucks before something has to give
You have so much friggin mass on your frame...and when you get shredded you'll be AMAZED at how you look. I guarantee it!

Originally Posted by will-work4ANDRO

great job this past weekend Dom...you definitely looked great. It's been a blast and very informative following along with your prep. Keep your head up. Constant progression in this thread, can't wait to see where you go from here.

Thanks! I have always been impressed with your desire, knowledge and physique. Also, we need more meathead "anabolic scientists" like you

I have already started my offseason prep for the 2010 Team Universe!

[dpd555]

Ahhh...it felt GREAT to get back in the gym last night. Training in a "fed" state is completely different than training depleted. I was pumped to the point where my entire upper body was swollen and painful. Did lots of volume to move the extra calories into the muscle. Trained shoulders toward the end of my workout and still hit 3 plates on each side for reps on behind the neck presses....something that would have been difficult (or impossible) in a depleted state.

My shins took a horrible beating "powerwalking" with my mom last week; she keeps a crazy fast pace at 5mph. My right leg is swollen around the lower tibia that broke playing football 16 years ago, and that area has always been prone to shin splints. Walking slower (3.5mph) on a steep (15+ % incline) is fine though. I plan to keep 2-3 hours of LISS/week to stay lean and maintain good CV health.

Today I am a MUCH fuller 232lbs this morning. Amazingly I am not too spilled over. I was 228-229lbs on Monday and will probably allow myself to fill out at least 8-10lbs next year. Since my show I have been eating roughly 3500-4500 calories and 350g of carbs/day.

[will-work4ANDRO]

good stuff Dom...i agree with needing more Anabolic Scientists around...guys like you and Layne have been very inspiring to me...both of you are very far from the average meathead...i like the fact you can own in the gym and in the classroom...the new pic looks awesome. what is your plan for calories/training in the coming weeks? are you just going to take it day/day week/week?

[Active247]

Originally Posted by dpd555

Thanks for your kind words Dylan. I appreciate you and Adam attending the show and giving me support.
I watched my 1st Team Universe at the same venue in NYC in 1998 and it made a HUGE impression on me. Skip LaCour won the overall (Kia Green took 3rd that year; btw...he's my pick for Mr.O this year). Prior to seeing the show I had experimented with light cycles of anabolics and PHs...all part of my reckless college behavior. However, from 1999 to 2003 I studied Skip LaCour and Jeff Willet's Max-OT training journals and it has shaped the way I train today and convinced me that bodybuilding can be done successfully 100% drug free. Ron Coleman (1994 TU winner) is my mentor today, and he probably knows my body (and weaknesses) better then anyone. Glad you got a chance to meet Ron.
Hopefully we can get to train together over the holidays.....at which time I'll be back to my normal weight (260+) and strength

You know I had to hold it down and support my fellow Cream Ridger! And I know exactly what you mean when you say how the TU has made an impression on you. To see such high caliber physiques in one place at the same time makes you scared and excited all at once! Haha. It was truly a humbling experience to say the least, and meeting a legend such as Ron is something I'll never forget... not to mention seeing Dave Goodin... cause that man is AWESOME! Haha. I would love nothing more than to train with you again this upcoming holiday season. Hopefully by then I'll also be back to a normal state (since I haven't been lifting or doing much of anything these past two months due to back problems and some personal issues as well). Once again congratulations and keep up the great work!

[dpd555]

Originally Posted by will-work4ANDRO

good stuff Dom...i agree with needing more Anabolic Scientists around...guys like you and Layne have been very inspiring to me...both of you are very far from the average meathead...i like the fact you can own in the gym and in the classroom...the new pic looks awesome. what is your plan for calories/training in the coming weeks? are you just going to take it day/day week/week?

Science helped me advance in Bodybuilding...and vice versa actually, and my Faith keeps everything in perspective.
At this point the plan is to keep training hard on a surplus of clean calories for 2 weeks... and then transition into a targeted ketogenic diet (TKD) with 2 "cheat meals"/week. Overall calories will be adjusted to allow for a consistent gain in LBM. I accumulated a few minor overuse injuries, so when these heal up it's time to break all existing PRs.

Originally Posted by Active247

You know I had to hold it down and support my fellow Cream Ridger! And I know exactly what you mean when you say how the TU has made an impression on you. To see such high caliber physiques in one place at the same time makes you scared and excited all at once! Haha. It was truly a humbling experience to say the least, and meeting a legend such as Ron is something I'll never forget... not to mention seeing Dave Goodin... cause that man is AWESOME! Haha. I would love nothing more than to train with you again this upcoming holiday season. Hopefully by then I'll also be back to a normal state (since I haven't been lifting or doing much of anything these past two months due to back problems and some personal issues as well). Once again congratulations and keep up the great work!

Yeah, the whole experience was inspiring and humbling. As I settle back into my work routine it's hard to believe that I was getting ready to step on stage 1 week ago today.
Hope your back and personal issues resolve ASAP. I look forward to training with you and Adam over the holidays!

[dpd555]

Bodyweight: 230lbs (morning)

Still holding the same conditioning in lower body. Upper body (abs and lower back) have a thin film of water, but less than expected at this bodyweight.


Watched the Mr. O last night. I was most impressed with Branch Warren, but Jay, Phil and Dex will probably get top 3 spots. Kia might be in there too, but he looked a little off IMO

[spirit3530]

Originally Posted by dpd555

Watched the Mr. O last night. I was most impressed with Branch Warren, but Jay, Phil and Dex will probably get top 3 spots. Kia might be in there too, but he looked a little off IMO

Exactly how I saw it as well. Branch defiantly brought it. He doesn't have Mr O shape but a top 6 contender he has become.

[user787877878]

subbed man!

That is so awesome to compete at the TU! such an experience, congrats on making it there!

[dpd555]

Originally Posted by spirit3530

Exactly how I saw it as well. Branch defiantly brought it. He doesn't have Mr O shape but a top 6 contender he has become.

I was excited to see Branch got 2nd. Honestly though, I have never been a big fan of his physique, but he just deserved it.

Originally Posted by ez-cb1

subbed man!

That is so awesome to compete at the TU! such an experience, congrats on making it there!

Thanks man. I felt the need to throw myself into the elite level of natural bodybuilders...even though they schooled me

[dpd555]

Seems like i have a minor hip labral tear, and it's "minor" because most strict-form leg exercises are fine. However, twisting, climbing stairs, walking up hills, or even riding a bike sorta pulls my hip out of joint and starts to make it "click". This is an overuse injury, but if it does not resolve in a 3 or 4 weeks I'll get an MRI. This probably has to do with a torn adductor creating instability, so I'll back off on excess cardio and heavy legs/deads to let it heal up.


Leg Extensions: 3 sets
Legs Curls: 3 sets
Adductor/abductor machine: 2 sets
Glute Ham Raises: 2 sets
Hack Squats (very slow and controlled): 3 warm ups: 2 sets of 4 plates/side x 20

Comments: More of a volume workout, but this is what my legs need....brutal sets in the 20 rep range using slow and controlled form. Walked in the park for 60 minutes in the morning.
I have been eating to feed my appetite. My "calculated" 2 weeks of refeeding has consisted of sampling all the local resaurants..and even fast food places. I am now a BIG fan of Chick-fil-A. KFC too. I ate a 6 piece bucket of KFC grilled chicken the other day. Mostly sticking with clean foods like sushi, lean beef, fish and lots of fruit and veggies.

Off to hit chest, which will be considerably more fun weighing >230 instead of a depleted 220