J's 34 Week Adventure my First Show -- Natural Mr MN!

[Ryan1981]

Great base indeed! I'll be following along.

[J_Bo]

Originally Posted by andrewpoleon

I'm totally in, subbed. Damn man, you are huge.

Btw 10,000 cals... wow, I am bulking at 2800... that must be a day of starvation for you.

Thanks, Andrew.

Actually I sometimes slip and have to make myself eat more than what you're taking in now. Thus far, I have enjoyed dieting mor than force feeding myself 10,000 kcals/day. It really wasn't a fun experiment. I felt sick all the time. Where I'm at, calorie-wise, right now is pretty comfortable. I'm sure I'll notice it more once I'm down into the 2's on a daily basis.

Originally Posted by furyhockey

Sub'd! I was planning on doing the Gopher in april and may just do mr. minnesota as well! Good luck with your journey I should have my log up very soon also!

Thanks, John.

Good luck to you as well. Let me know when you start a prep log. I'd love to follow along.

Originally Posted by Ryan1981

Great base indeed! I'll be following along.

Thanks Ryan!

I'll try to make sure I update this as regularly as possible. Use it to hold myself accountable for my prep.

[Quelly]

Originally Posted by J_Bo

I've been talking to my wife, and a friend of mine, and I've pretty much made the decision to get a coach for the last 16-20 weeks. Funds are really tight, now, but my wife wants to help me find a way for us to swing it (hooray for positive support systems ) So if we do that, that will give me a little more confidence, knowing I have someone who knows a lot more about what's going on than I do!

I think that's a really good decision, and there are a lot of really good coaches out there that are affordable and willing to work with you on price

[J_Bo]

Originally Posted by Quelly

I think that's a really good decision, and there are a lot of really good coaches out there that are affordable and willing to work with you on price

Yeah. The point that Paul made about being able to take whatever you learn from a coach with you forever really made a lot of sense and kind of put me over the edge on my thinking on this. Hiring a coach would be of value for more than just this prep!
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9/30/09

It was a good day! I went to class early. Shadowed a principal, for one of my classes, went back to class, volunteered @ the Y and got some shoulders and traps done.

Overhead DB Presses
90'sx15
100'sx10
110'sx7*80'sx15

Side Laterals
GIANT SET (up and down..kinda like Ronnie )
15'sx16,25'sx12,35'sx10,45'sx8,50'sx6*35'sx10*25's x10*15'sx12*10'sx15*5'sx15

they were BURNING after I got done with the Big 5's

Rear Delt Raises
3x15

BB Shrugs
315x20
405x15
495x8*405x8*315x8*225x10

DB Shrugs
120'sx25

My gym only has DB's up to 120, so I sometimes like to throw a high rep DB shrug set in @ the end. I went at a pretty fast pace today. Got it done in under 40 minutes. I left feeling good. I sometimes leave front raises out, but try to do them at least every couple weeks.

[stayfit2008]

Originally Posted by J_Bo

GIANT SET (up and down..kinda like Ronnie )
.

Look at you,..already comparing yo self to an Olympian!!! Hehe

[jked4life]

Damn you are a strong guy. Those DB shoulder press numbers are sick! Keep rocking it out.

[andrewpoleon]

Originally Posted by J_Bo

Thanks, Andrew.

Actually I sometimes slip and have to make myself eat more than what you're taking in now. Thus far, I have enjoyed dieting mor than force feeding myself 10,000 kcals/day. It really wasn't a fun experiment. I felt sick all the time. Where I'm at, calorie-wise, right now is pretty comfortable. I'm sure I'll notice it more once I'm down into the 2's on a daily basis.



Thanks, John.

Good luck to you as well. Let me know when you start a prep log. I'd love to follow along.


Thanks Ryan!

I'll try to make sure I update this as regularly as possible. Use it to hold myself accountable for my prep.

Thanks, I just wish I had a higher metabolism so I could bulk at more calories, but I'm gaining weight at 2800.. and still hungry oo well.

When you had the 10,000 cal diet, what food did you consume? Did you do it all with healthy food, or had to reach for ice cream?

Originally Posted by stayfit2008

Look at you,..already comparing yo self to an Olympian!!! Hehe

Except he is all natural... :P

[Ian_B]

I realize you probably aren't interested and I don't want to turn this into a discussion about AAS but if you did choose the enhanced route you would be IFBB pro material... no question.

But even as a natty you are going to be a beast on stage.

[J_Bo]

Originally Posted by stayfit2008

Look at you,..already comparing yo self to an Olympian!!! Hehe

Don't playa' hate

Originally Posted by jked4life

Damn you are a strong guy. Those DB shoulder press numbers are sick! Keep rocking it out.

Thank you!

this is actually the strongest I've been on this lift. Until July, I was at a gym that topped out at 75 pound DB's. So since I haven't done these heavy, my body is responding really well to the new lift. My gym's DBs go from 110's to 120's, so I'm trying to get up to 10-12 reps, so I can move up to the 120's. Kind of a tough jump!

Originally Posted by andrewpoleon

Thanks, I just wish I had a higher metabolism so I could bulk at more calories, but I'm gaining weight at 2800.. and still hungry oo well.

When you had the 10,000 cal diet, what food did you consume? Did you do it all with healthy food, or had to reach for ice cream?

Imagine a fairly clean 6-7,000 cal/day bulk diet, then add in a couple pounds of beef and a pizza or two and that was about my diet. Def. not healthy, but It was the only way I could get in the calories I was shooting for.

Except he is all natural... :P

yeah, but I wasn't handling nearly the weight Big Ron was in his videos

Originally Posted by Ian_B

I realize you probably aren't interested and I don't want to turn this into a discussion about AAS but if you did choose the enhanced route you would be IFBB pro material... no question.

But even as a natty you are going to be a beast on stage.

See that's one of the many negatives about steroids. You can't say that for sure. I could be a big natty, but then maybe I take stuff and my body doesn't respond well to it, and then what do I have? I've risked my health, and thrown away a chance to compete and potentially be successful, and the opportunity to be a positive health/wellness role model.

I am a Physical Education/Health Education Major. It's going to be my job to try to influence the future of America to lead healthy lifestyles, and show them how being physically fit is as important to your success in life as being mentally fit. Being a competitive NATURAL bodybuilder, to me, is a great opportunity to be an advocate for what I will be teaching. What better way to show students how you can benefit from leading a healthy, active lifestyle, than to be reaping the rewards of it myself? I hope to be a positive role model for the students I will teach and coach, and I take the responsibilities that come with those positions very seriously.

And Ian, just so you know, I know you can't read the tone of this, but I in no way am upset by what you said. I just wanted to take it as an opportunity to state my situation and my stance on the subject.

[andrewpoleon]

Originally Posted by J_Bo

Don't playa' hate


Thank you!

this is actually the strongest I've been on this lift. Until July, I was at a gym that topped out at 75 pound DB's. So since I haven't done these heavy, my body is responding really well to the new lift. My gym's DBs go from 110's to 120's, so I'm trying to get up to 10-12 reps, so I can move up to the 120's. Kind of a tough jump!



Imagine a fairly clean 6-7,000 cal/day bulk diet, then add in a couple pounds of beef and a pizza or two and that was about my diet. Def. not healthy, but It was the only way I could get in the calories I was shooting for.




yeah, but I wasn't handling nearly the weight Big Ron was in his videos


See that's one of the many negatives about steroids. You can't say that for sure. I could be a big natty, but then maybe I take stuff and my body doesn't respond well to it, and then what do I have? I've risked my health, and thrown away a chance to compete and potentially be successful, and the opportunity to be a positive health/wellness role model.

I am a Physical Education/Health Education Major. It's going to be my job to try to influence the future of America to lead healthy lifestyles, and show them how being physically fit is as important to your success in life as being mentally fit. Being a competitive NATURAL bodybuilder, to me, is a great opportunity to be an advocate for what I will be teaching. What better way to show students how you can benefit from leading a healthy, active lifestyle, than to be reaping the rewards of it myself? I hope to be a positive role model for the students I will teach and coach, and I take the responsibilities that come with those positions very seriously.

And Ian, just so you know, I know you can't read the tone of this, but I in no way am upset by what you said. I just wanted to take it as an opportunity to state my situation and my stance on the subject.

Dang, I want to try and eat 7,000 clean cals for a day, but then I would gain 2 lb's... and knowing my body, probably an extra one out of thin air. Btw, I am currently in college, and soon I'm sure I will stop gaining at 2800, and have to bump up, and well starting to get the exta bf, will be a bit hard, you know mirror wise, how did you over come that?

[J_Bo]

Originally Posted by andrewpoleon

and well starting to get the exta bf, will be a bit hard, you know mirror wise, how did you over come that?

Honestly, I've never really had a problem, psychologically, with that aspect. I've always been so preoccupied with being big, that having a little more fat never got to me. When I did that huge bulk, I think it really helped that I'm married..I don't have to worry about impressing girls, as long as she still loves me But yeah...With a little extra fat, I've still always looked pretty good in shirts, and, I think, most people just thought of me as muscular when they would see me...I just never have really been one to whip my shirt off at any opportunity, though!

[andrewpoleon]

Originally Posted by J_Bo

Honestly, I've never really had a problem, psychologically, with that aspect. I've always been so preoccupied with being big, that having a little more fat never got to me. When I did that huge bulk, I think it really helped that I'm married..I don't have to worry about impressing girls, as long as she still loves me But yeah...With a little extra fat, I've still always looked pretty good in shirts, and, I think, most people just thought of me as muscular when they would see me...I just never have really been one to whip my shirt off at any opportunity, though!

O i see, ya, for me it's a bit psychologically troubling, because I was on the other side of the fence most of my life, then finally made a realization, changed my life, got down to 10-11% bf through an 1 1/2 year cut (yes, I made a lot of n00b mistakes and went through some bro science episodes before finding this forum with good advice) and now gaining weight to me is a bit strange lol

[J_Bo]

Originally Posted by andrewpoleon

O i see, ya, for me it's a bit psychologically troubling, because I was on the other side of the fence most of my life, then finally made a realization, changed my life, got down to 10-11% bf through an 1 1/2 year cut (yes, I made a lot of n00b mistakes and went through some bro science episodes before finding this forum with good advice) and now gaining weight to me is a bit strange lol

I can understand that. See, I was always really skinny growing up, so getting big was always appealing to me...plus I was undersized for football, and wanted to do something about that.

[andrewpoleon]

Originally Posted by J_Bo

I can understand that. See, I was always really skinny growing up, so getting big was always appealing to me...plus I was undersized for football, and wanted to do something about that.

O i see, I understand, well i got a little under 6 months of bulk... so I hope I can survive lol If you got any tips let me know.

[J_Bo]

Originally Posted by andrewpoleon

O i see, I understand, well i got a little under 6 months of bulk... so I hope I can survive lol If you got any tips let me know.

All I can tell you is that people are wired differently. Something that is easy for me deal with, psychologically, can be difficult for others. We come from different backgrounds, but have the same long term goal. All we can really do is make sure to stay focused on that goal, and KNOW that everything you are doing is being done to achieve that goal. You just have to know what you want, and know what it will take to get it!

[andrewpoleon]

Originally Posted by J_Bo

All I can tell you is that people are wired differently. Something that is easy for me deal with, psychologically, can be difficult for others. We come from different backgrounds, but have the same long term goal. All we can really do is make sure to stay focused on that goal, and KNOW that everything you are doing is being done to achieve that goal. You just have to know what you want, and know what it will take to get it!

Wow, thank you very much, that helped a lot. Now I will stop spamming your thread

[Ian_B]

299 pounds at 5'10"... be honest man, just how fat were you? lol

[Whomper107]

Incredible mass for a natural... you've got a long ways to go for stage leanness, but 34 weeks should be plenty of time. Very curious to see how this pans out, keep up the great work!

[J_Bo]

Originally Posted by Whomper107

Incredible mass for a natural... you've got a long ways to go for stage leanness, but 34 weeks should be plenty of time. Very curious to see how this pans out, keep up the great work!

Thanks, Evan!

Yep, I've got a long ways to go, both in leanness and in time. But I'm very focused on my goals and feel confident in my ability to do what it takes to get ready. Good to have you along!

[J_Bo]

Got to the gym @ 6 am this morning for 40 minutes of LISS. The it was School for the rest of the day. Tonight I hit up up some Legs (quads), Calves, and Abs

Front Squats
225x12
275x8
315x7*drop set*225x12*then rack it and immediately went under for back squats*225x12

Pre Exhaust SS
Leg Extensions to failure*Machine Hack Squats to Failure
3 pre exhaust supersets followed by and extra set of ext's.

Smith Machine Sissy Squats
45/side x 10 x 3 sets

Seated Calf Raise
3x15

Standing Calf Raise
3x12

Hanging Leg Raises
3x15

Decline Bench Crunches
3x20

Vacuum Holds
a bunch

Swiss Ball Crunches
2x30

---------------------------------------------------------------------------------

Live and Learn
Well this week was sort of an experiment...and I wouldn't call it a failed experience, since I learn from it, but it didn't go as I had hoped. I really wanted to separate glutes and hams, because when i do them with quads the workout just gets WAY too long, and I don't end up giving them the attention they deserve. Well since I want to do them at my university, I figured I'd do them on tuesday (an off day) but with only one day of rest before hitting quads, it didn't work out too well. They were recovered to the point that they didn't really affect my strength, but there was still so much pain and tightness that they distracted me and kept me from really getting into the zone and giving my absolute best effort. Next week, I'm going to do 2-a-days on monday and hit hams/glutes early, while I'm at school, then hit arms at night at my gym in the town I live in.

I had considered doing them on Friday...after doing quads, but It's a half hour drive to the college, and I don't have class on Fridays, and I really want to be able to work them there where I have some decent leg curl machines.

So.. the plan is in place for next week, and I'm sure it will work out better. I don't really see doing hams/glutes early in the day affecting my arm workout at night.

[andrewpoleon]

Originally Posted by J_Bo

Got to the gym @ 6 am this morning for 40 minutes of LISS. The it was School for the rest of the day. Tonight I hit up up some Legs (quads), Calves, and Abs

Front Squats
225x12
275x8
315x7*drop set*225x12*then rack it and immediately went under for back squats*225x12

Pre Exhaust SS
Leg Extensions to failure*Machine Hack Squats to Failure
3 pre exhaust supersets followed by and extra set of ext's.

Smith Machine Sissy Squats
45/side x 10 x 3 sets

Seated Calf Raise
3x15

Standing Calf Raise
3x12

Hanging Leg Raises
3x15

Decline Bench Crunches
3x20

Vacuum Holds
a bunch

Swiss Ball Crunches
2x30

---------------------------------------------------------------------------------

Live and Learn
Well this week was sort of an experiment...and I wouldn't call it a failed experience, since I learn from it, but it didn't go as I had hoped. I really wanted to separate glutes and hams, because when i do them with quads the workout just gets WAY too long, and I don't end up giving them the attention they deserve. Well since I want to do them at my university, I figured I'd do them on tuesday (an off day) but with only one day of rest before hitting quads, it didn't work out too well. They were recovered to the point that they didn't really affect my strength, but there was still so much pain and tightness that they distracted me and kept me from really getting into the zone and giving my absolute best effort. Next week, I'm going to do 2-a-days on monday and hit hams/glutes early, while I'm at school, then hit arms at night at my gym in the town I live in.

I had considered doing them on Friday...after doing quads, but It's a half hour drive to the college, and I don't have class on Fridays, and I really want to be able to work them there where I have some decent leg curl machines.

So.. the plan is in place for next week, and I'm sure it will work out better. I don't really see doing hams/glutes early in the day affecting my arm workout at night.

Hmm 2 a days, sounds like an interesting idea...

Btw, drop sets on front squat, props!

Btw, what is pre-exhaust SS (super sets)? And how much weight on each? Also when you did the "sissy squats, was it just to completely exhaust your legs?

[ehlisl]

Solid work on the Fronts Jason. I agree with the split, mine is 2 days apart.
Wed-hams,glutes
Sat-Legs(quads)
Made a huge difference with the split, especially during prep with all the extra cardio.

Remember you never fail, you learn what not to do

[J_Bo]

Originally Posted by andrewpoleon

Hmm 2 a days, sounds like an interesting idea...

Btw, drop sets on front squat, props!

Btw, what is pre-exhaust SS (super sets)? And how much weight on each? Also when you did the "sissy squats, was it just to completely exhaust your legs?

well pre exhaust doesn't inherently mean you go directly from one exercise to the next. I could do 4 sets of leg extensions to pre exhaust the quads, before doing sets hacks. But for a pre exhaust super set, I do a set of leg extensions to complete failure, and the RUN to the hack squat and immediately start going with my quads already exhausted. This way my body will use its other muscle to continue to make the quad work beyond what it could handle on its own.

I am a bit of a fan of positions of flexion theory. So I like working the muscle in a maximally stretched position. That's what the sissy squats are for.

Originally Posted by ehlisl

Solid work on the Fronts Jason. I agree with the split, mine is 2 days apart.
Wed-hams,glutes
Sat-Legs(quads)
Made a huge difference with the split, especially during prep with all the extra cardio.

Remember you never fail, you learn what not to do

I hear ya. It never really gets perfected. Always learning and always adapting!

[andrewpoleon]

Originally Posted by J_Bo

well pre exhaust doesn't inherently mean you go directly from one exercise to the next. I could do 4 sets of leg extensions to pre exhaust the quads, before doing sets hacks. But for a pre exhaust super set, I do a set of leg extensions to complete failure, and the RUN to the hack squat and immediately start going with my quads already exhausted. This way my body will use its other muscle to continue to make the quad work beyond what it could handle on its own.

I am a bit of a fan of positions of flexion theory. So I like working the muscle in a maximally stretched position. That's what the sissy squats are for.



I hear ya. It never really gets perfected. Always learning and always adapting!

Maximally stretched position? Could you elaborate?

[J_Bo]

Originally Posted by andrewpoleon

Maximally stretched position? Could you elaborate?

Certainly.

In the actual Positions of Flexion method, The idea is to work the bulk of the fibers with a Compound or "midrange" movevent, then in a maximally stretched position, then in a peak contraction position.

For the stretch position, you just want to think of it as the working the muscle while it's stretched out. the basic stretched position movements are:

Biceps- Incline DB Curls
Triceps- Overhead Triceps extensions
Lats- Pullovers (you kind of always stretch your lats out IMO, but this would be the best one to really stretch them)
Hamstrings- Stiff Legged Dead Lifts
Delts- Incline Lateral Raises
Quads- Sissy Squats
Chest- Flys

I just kind of steal ideas here and there from different methods. But if you're interested in actual positions of flexion training you can find quite a bit of stuff online. The place I learned about and first used it was from the 10 week size surge which I would recommend as a very solid bulking routine. I still use it occasionally to mix things up.

Just to make sure we're on the same page, though, I wanted to show a picture of a sissy squat This one is being done on a hack squat machine. I do mine on a Smith machine (which I couldn't find pictures of). A lot of people do them just with something to hold onto like this.

[andrewpoleon]

Wow, I have some weekend reading to do, in addition to my school work, thanks! I wish I could rep again.

[J_Bo]

Originally Posted by andrewpoleon

Wow, I have some weekend reading to do, in addition to my school work, thanks! I wish I could rep again.

Glad to help when I can. I am definitely willing to help you out on any question that I can answer, but you have to remember when you take advice from anybody, that's what has worked for them. I can do something or recommend something, and by all means you should try as many different things as you can. But, in the end, you will need to assess whether something is working for you. If you try something that I do and it works well for you, then that's awesome and I'm glad I can help, but if you try something and it's not working for you, or you're just not feelin' it, then that's ok. Don't do it. Just because something works for one person doesn't mean it will work for every person.

Just wanted to let you know to keep that in mind if I, or anyone, give you advice.

[J_Bo]

Cardio/Off day

I took today off from lifting. got in early and got 50 minutes of LISS on the treadmill this morning, and did a bunch of sets of crunches.

Then I took my "son" on a 30 minute walk in the afternoon, because I could tell he really wanted to go. I don't know what you'd call that...almost interval training. His mentality is"let's go, let's go! WAIT I have to smell this! Let's Go, Let's Go! Wait I have to pee on this!"

Anyway, hitting chest tomorrow. Still trying to decide what I want to start with as my first exercise. Oh well, I'll figure it out tomorrow.

[andrewpoleon]

Alright, thanks. For chest try starting with a machine press, and doing absolute failure sets.

[bwelch1985]

Originally Posted by J_Bo

Then I took my "son" on a 30 minute walk in the afternoon, because I could tell he really wanted to go. I don't know what you'd call that...almost interval training. His mentality is"let's go, let's go! WAIT I have to smell this! Let's Go, Let's Go! Wait I have to pee on this!"

LOL....my little guy is the exact same way...for a minute or two he'll be the engine..then out of nowhere he's the anchor!

actually i used long dog walks throughout my entire prep as "LISS"....first several weeks i was walking him for about 30 minutes/day....last few we were hitting 2 a days for about 45 minutes each! i kid you not he was getting pretty shredded LOL...check out his quad-ham seperation:
http://i470.photobucket.com/albums/r...1985/013-3.jpg