Bustasinclair's 'Long and Winding Road' to the Stage

[bustasinclair]

Originally Posted by RDFinders

almost to the 200 lb mark. making good progress, but man you can feel like it is creeping along so slowly. glad you made a switch with the gyms. giving a break from the Smith machine is good. gives your body a new dimension in growing with freestyle squats.

Haha, don't scare me like that......200lbs mark is scary!!! Yeah, I was a fan of Smith machines, but now I am liking free squatting again......bigger time difference in the two than I initially considered.

Originally Posted by stayfit2008

Never knew you had them wheels! Great base!

Pffftttt, these 23" chicken sticks? IMO, I need at least 2" before they would even be presentable

I was actually gonna ask you about the difference in appearance of your legs and mine.....they look very different; how did you get that upper development that I lack?

[bustasinclair]

Originally Posted by bustasinclair

http://forum.bodybuilding.com/showth...hp?t=118954091

reminder: Journal temporarily moved

[RDFinders]

Originally Posted by bustasinclair

Haha, don't scare me like that......200lbs mark is scary!!! Yeah, I was a fan of Smith machines, but now I am liking free squatting again......bigger time difference in the two than I initially considered.

from your new avatar, the thickness is coming in...so don't fret. keep doing your cardio in the offseason and that will help to maintain burning fat as a primary fuel source.

i have switched to free style incline benching and it feels good. so cycling between the two is a good thing. i find that since doing more hacks and freemotion squats, smith squats are very ackward.

[bustasinclair]

Originally Posted by bustasinclair

THE FIVE AND DIME PROGRAM

Ok, here it is, my new program that will probably take me through the rest of 2009 and maybe a month or two into 2010, based on my competition decision in December or January.

BROAD STROKES

SPLIT

Workout 1 - Chest/Shoulder/Trapezius
Workout 2 - Quads/Hamstrings/Glutes/Calves/Biceps
Workout 3 - Erectors/Lats/Rear Delts/Triceps
Focus Group & Abs

TRAINING DAYS:

Saturday
Sunday
Tuesday
Thursday

Every Other Wednesday - Focus Group & Abs

3 CARDIO DAYS/WEEK:

Monday
Wednesday
Friday

DETAILS

FOCUS GROUP & ABS

Focus group will be comprised of 1 exercise from each of the normal 3 days' splits that I will spend every other Wednesday performing a 10 x 10. These lifts are subject to change at any time and should be focusing on lag body parts. The lifts will most likely be:

Walking DB/BB Lunges - Hamstrings (2nd biggest lag)
T-Bar Rows - Lats (big lag group)
Drag Curls - Biceps (BIGGEST lag of all)

The abs will be just a normal session of 2-3 exercises at 4 x 10 or whatever set and rep scheme floats my boat.

SCHEDULED TRAINING

I will follow the 3 training sessions on whatever day of the week they fall. Here is the central theme:

**7 Exercises per session (40 sets or 400 reps in the DIME and 200 reps in the FIVE)
**1 Compound lift per session will be devoted to 10 x 10
**The 6 other lifts will be 5 x 10 (hence the name FIVE and DIME)
**After 8 cycles, rep scheme will drop to (10 x 5 for the 1 selected compound) and (5 x 5 for all others)
**The 5 x 5 rep scheme only runs for 4 cycles and then starts back at the beginning
**Exercises will remain constant during the specified rep schemes, i.e five or dime

Pasting here from my ZEUS log since the new split will carry forward over here after the trial.....

[Bad.bull]

They said bodybuilders are always about details. That is certainly true here, did not leave out one step. Intense looking workouts. Looking forward to seeing the results.

[BuckSpin]

I've done Walking DB Centuries. There is a reason a lunge looks like a genuflect position. You will be praying the end is near.....

[bustasinclair]

CHEST/SHOULDERS

BB BENCH PRESS

200 X 10
210 X 10
220 X 8
235 X 6
250 X 4 **wow, I have gotten to be a weak sissy

BB INCLINE BENCH PRESS

155 X 10
165 X 8
175 X 6 **more weak sauce

CLEAN & PRESS

125 X 5
130 X 5
135 X 5
140 X 3 **where's my damn skirt and blouse

DB SIDE LATERALS

18's X 10 **tried these hanging for better isolation
18's X 10
18's X 10

DB ARNOLD PRESS

43's x 10
43's x 10
43's x 10

COMMENTS:

Well, that's it! This is my first session experimenting with low volume. I did this workout at home in about an hour or a lil less--hence the weird weight amounts. I will be moving into a short trial with the program called, Tri-Phase, until my ZEUS trial is over, which is the 2nd week in November. After that, I am going to begin conditioning for a contest that takes place at the Arnold in March 2010 and I plan to come in at a ripped 4% BF. More on this in a few days as I'm going to start up my journal again.

Since I worked out at home tonight, I really got a chance to see close-up (shirtless) how much mass I really have put on my upper body (and fat too). I think I'm doing better than I have been giving myself credit for, but this is subject to change at any moment, LOL.

[bustasinclair]

I am not doing the Five and Dime afterall. In the next few days, I will begin the training program by Scivation called Tri-Phase. Here will be my split:

Monday - Legs, Heavy
Tuesday - Bicep/Tricep/Calves
Wednesday - off/cardio if needed
Thursday - Chest/Shoulders
Friday - Legs, Light/Abs when desired
Saturday - Upper and Lower Back/Traps
Sunday - off/cardio if needed

I probably won't do much cardio until the second week of November. The only real change to the program as it's written will be the addition of the 2nd leg day, and when I begin my cut, this will probably cease.

I will begin a serious 18-20 week cut somewhere around November 12th to be ready for a contest at the Arnold Classic in early March 2010 sponsored by RXMuscle/Species. More details to come.

[2nd_chance]

Matt, looking forward to your new journal. I'm sure you've come miles further than you give yourself credit for.

How do you think the lower volume is gonna work out? You know most wouldn't consider 18 sets low volume. Everyone gets on me for high volume but I never work out for more than an hour. I'm usually at the peak of my energy when I stop.

[...Kennedy]

I'm in, bro. Great press workout you had there, good luck with the new split.

[bustasinclair]

Originally Posted by 2nd_chance

Matt, looking forward to your new journal. I'm sure you've come miles further than you give yourself credit for.

How do you think the lower volume is gonna work out? You know most wouldn't consider 18 sets low volume. Everyone gets on me for high volume but I never work out for more than an hour. I'm usually at the peak of my energy when I stop.

Thanks David! Not sure about the low volume, but I have to give it a try; tonight was prob a little too low, but my shoulders were shot--need time to get back in the swing of heavy pressing. People don't consider 18 sets to be low volume??

Yeah, you have your sessions down to a science; awesome work on your part!

Originally Posted by ...Kennedy

I'm in, bro. Great press workout you had there, good luck with the new split.

Hey, Thanks Kennedy! I've been lurking in your journal too.

[bustasinclair]

MEAL 1 - 8:00am

3 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups milk, Skim
Southern style Hashbrowns 2/3 C
1/2 Tbsp Olive Oil
1 Bagel
1 Tbsp bagel spread

MEAL 2 - 11:35am

1 cup cottage cheese, 4%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp
Turkey Breast slice, 2

MEAL 3 - 2:15pm

1 12.5 Can Chunk Chicken
Healthy Choice entree
apple

MEAL 4 - 5:30pm

5oz Can Tuna in water, drained
1.5 cups milk, 1%
Chocolate Rice Cake, 2
Naturally More Peanut Butter, 1 Tbsp

MEAL 5 - 9:00pm

Tilapia Fillets(10oz)
Zatarain's Jambalaya Rice, 1 cup
1.5 cups milk, Skim
1 Bagel
1 Tbsp bagel spread

Calories - 3,304
Protein - 301g or 36%
Net Carbs - 318g or 38%
Fat - 82g or 22.5%
Fiber - 28g or 3.5%

COMMENTS 10-16-2009

Good eats! Trimmed back an egg in meal 1; goal is to end the ZEUS trial around November 6th at around 2,900 k/cals by trimming 100-150 per week. This will help me with my reverse dieting for the slow cut which appears to be only 17 weeks instead of the previously announced 18-20. I also want to work in a nice 10 day deload too.

[2nd_chance]

Good 2 see you back here

[bustasinclair]

Originally Posted by bustasinclair

I am not doing the Five and Dime afterall. In the next few days, I will begin the training program by Scivation called Tri-Phase. Here will be my split:

Monday - Legs, Heavy
Tuesday - Bicep/Tricep/Calves
Wednesday - off/cardio if needed
Thursday - Chest/Shoulders
Friday - Legs, Light/Abs when desired
Saturday - Upper and Lower Back/Traps
Sunday - off/cardio if needed

I probably won't do much cardio until the second week of November. The only real change to the program as it's written will be the addition of the 2nd leg day, and when I begin my cut, this will probably cease.

I will begin a serious 18-20 week cut somewhere around November 12th to be ready for a contest at the Arnold Classic in early March 2010 sponsored by RXMuscle/Species. More details to come.

Bumping new split for reminder.

I have decided that I liked 10x10 squats so much that Friday will be weekly opportunity to keep this going and reach my goal of 225x10x10 and beyond hopefully. I will do that and some other random stuff. I will try to keep Friday to just a few exercises with a good amount of volume and lighter weights.

It looks like the RXMuscle/Species contest may have been cancelled; I'll update as I find out more.

[RDFinders]

checking in on you. hope all is well.

[bustasinclair]

Originally Posted by RDFinders

checking in on you. hope all is well.

Hey, good to see you still around!! My journal is still in the Test Booster section.....should be back to full posting next week!! Thanks for checking in!

[bustasinclair]

One Journal's ending pics become the other journal's progress pics

Pics taken with a decent leg pump, but almost no upper body pump

[bustasinclair]

MEAL 1 - 8:00am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups Enriched Milk, 1%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:15am

Herb & Garlic Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 1:30pm

Cajun Chicken Strips
French fries
Ranch Dressing, 4 TBSP

MEAL 4 - 5:30pm

Tomato Pesto Tuna Pouch, 4.5oz

MEAL 5 - 8:30pm

1 cup Enriched Milk, 1%
1 scoop Scivation whey

MEAL 6 - 10:30pm

8 oz Lean Beef
Multi Grain Sandwich Thin

Calories - 2,992
Protein - 257g or 34%
Net Carbs - 196g or 26%
Fat - 121g or 36%
Fiber - 26g or 4%

COMMENTS 11-7-2009

As usual when having a cheat meal, I had to estimate the calories--1,355 Stupid cheat meal! Oh well, that stuff was delicious!

Getting ready breakfast and then Back/Tricep and some cardio!!!!

[2nd_chance]

Quads looking vicious Matt. So...as you enter this contest prep stage, what body parts will be your focal points and how will go about it?

[bustasinclair]

Thanks David!

As you know, during a cut, it's very difficult to put on even an ounce of muscle, but I'm hoping I'm taking it slow enough that maybe I can gain something on my arms--to me, those stick out the most as really crappy after that it's my lats--the hammies of course.

I'm gonna try and use calorie cycling to achieve this....we'll see what we'll see

[bustasinclair]

BACK/TRICEPS

RACK DEADS

135 X 10
225 X 8

365 X 10
380 X 8
395 X 8
410 X 6

CGBP

135 X 12
155 X 10
185 X 8
205 X 6

BENT OVER ROWS

155 X 12 **palms up
165 X 10
175 X 8
185 X 6 **where's my damn skirt and blouse

TRICEP PUSHDOWN

170 X 20 **This is a cool machine; nice isolation
190 X 20
210 X 15
230 X 16

LAT PULLDOWN

100 x 12
110 x 10
120 x 8
125 x 6

HS ISO LAT ROW

4 plates x 12 **total weight
4 plates + 10 x 10
4 plates + 20 x 10

STRAIGHT ARM PUSHDOWN

50 x 20
60 x 15
70 x 12

CARDIO

3/4 Mile Track at Gym

Garmin says:

Distance: 2.97 miles
Time: 31:29
Avg Pace: 10:36/mile
Max Speed: 11.0 MPH
Calories: 425

COMMENTS:

Nice session. Energy was great; tried out my new pre-WO supplement......caffeine tablets, FTW!!! Only cost $5.95 for 100--way cheaper than any of those lousy Pre drinks I'm tired of paying for!

Tomorrow starts the cut, even though I'm already restricting calories somewhat. Got my grape Xtend and whey--I'm ready to do this!!!!!!

[Nikonguy]

Moving very cool weight there. Quads are looking good too!

[...Kennedy]

Yes very strong busta

[ectoBgone]

Hey Matt, quads and back are standing out with awesomeness in those pics! You've definitely made progress with the legs. Good work!

Originally Posted by bustasinclair

As you know, during a cut, it's very difficult to put on even an ounce of muscle, but I'm hoping I'm taking it slow enough that maybe I can gain something on my arms--to me, those stick out the most as really crappy after that it's my lats--the hammies of course.

I'm gonna try and use calorie cycling to achieve this....we'll see what we'll see

Very smart approach. After giving it a go with a more vanilla approach to my calories, I plan to do something like that next time.

Originally Posted by bustasinclair

Nice session. Energy was great; tried out my new pre-WO supplement......caffeine tablets, FTW!!! Only cost $5.95 for 100--way cheaper than any of those lousy Pre drinks I'm tired of paying for!

Tomorrow starts the cut, even though I'm already restricting calories somewhat. Got my grape Xtend and whey--I'm ready to do this!!!!!!

Excellent session, and good choice of supplements there. Have you used Xtend before? I'm trying to decide between that and Controlled Labs.

[2nd_chance]

What's going on in Camp Busta????

[bustasinclair]

Originally Posted by Nikonguy

Moving very cool weight there. Quads are looking good too!

Thank you Ed!! Working hard like yourself

Originally Posted by ...Kennedy

Yes very strong busta

Hey, what's up Kennedy? thanks man

Originally Posted by ectoBgone

Hey Matt, quads and back are standing out with awesomeness in those pics! You've definitely made progress with the legs. Good work!

Thanks Jason! Regarding my legs--some days I'm happy, others, not so much. It's a never-ending battle, lol.

Originally Posted by ectoBgone

Very smart approach. After giving it a go with a more vanilla approach to my calories, I plan to do something like that next time.

Exactly, this is round 2, and I feel much more informed this time around. Hell, last time I jerked around for a month before I learned anything significant; not this time!

Originally Posted by ectoBgone

Excellent session, and good choice of supplements there. Have you used Xtend before? I'm trying to decide between that and Controlled Labs.

Yes, I've used Xtend many times; as far as it's efficacy, who knows, I just tend to trust Scivation products blindly, lol.

Originally Posted by 2nd_chance

What's going on in Camp Busta????

I've been posting at the other website David. There's not many interested parties over here, I think I'll post like every three days or so like Buckspin is doing. If there is more interest, I'll sure start posting fulltime again. I'm still following everyone's journals!!!

[bustasinclair]

Saturday, 11/14/09 Training Day 7 of 117

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


BACK/TRICEPS

RACK DEADS

135 X 12
225 X 8

365 X 5
375 X 5
385 X 5
395 X 5
415 X 5

SEATED CABLE ROWS

100 X 12 **did these very slowwww for MMC
110 X 12
120 X 12
130 X 12
140 X 12
150 X 12

SKULL CRUSHERS

45 X 20
65 X 15
75 X 15
85 X 12 **rarely ever do these; getting the feel

ONE ARM DB ROWS

50 X 12 **only done these a few times in my life
60 X 12
70 X 10 **we'll push the weight next week

SUPER SQUAT MACHINE (FACE IN)

90 X 10 **wanted to try this machine. I LIKE IT ALOT!!!
180 X 8 **plate weight only
270 X 6
360 X 4
450 X 4
540 X 2
630 X 2 **we'll make these a staple for sure

TRICEP PUSHDOWN MACHINE

210 X 25
230 X 20
240 X 15

LAT PULLDOWN

100 x 10 **slowed these down for MMC
100 x 10

T-BAR ROW

1 plate + 25 x 8
1 plate + 25 x 8 **running short on time

COMMENTS:

My Mom had an emergency and needed me to drive over, so I didn't have time for cardio today Oh well, I needed a day off from it anyway--been going consecutively for 13 days Besides, Sunday is my kill it cardio day. I'm gonna do 10 miles tomorrow!!

Pretty good session this morning, I feel like I benefitted from the slowing down of reps. We tried out the Super Squat machine and we both really liked the way it hit the entire lower torso!!! Definately will be in our program. Cardio only tomorrow!

Here's my weekly cardio summary for the week ending 11/14/09:

Distance: 22.51 miles
Time: 4:00:05
Avg Pace: 10:40/mile
Max Speed: 13.4 mph
Calories: 3,176

[bustasinclair]

Saturday, 11/14/09 Meals Day 7 of 117

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

MEAL 1 - 8:20am

3 whole egg, scrambled
3 Egg whites, scrambled
1/2 Tbsp EVO
1 cup Enriched Milk, skim
Multi Grain Sandwich Thin
Smuckers Natty PB, 1/2 Tbsp

MEAL 2 - 11:30am

1 cup Enriched Milk, skim
Smuckers Natty PB, 1 Tbsp
1 scoop Scivation whey
Apple, Large

MEAL 3 - 3:30pm

Beef Patties, 12oz
French Fries
Brown Gravy

MEAL 4 - 6:45pm

1/2 cup Enriched Milk, skim
Smuckers Natty PB, 1 Tbsp
1 scoop ON whey

MEAL 5 - 9:45pm

Tilapia Fillets (10oz)
Broccoli, Frozen 2 cups

Calories - 2,505
Protein - 226g or 36%
Net Carbs - 142g or 23%
Fat - 106g or 38%
Fiber - 20g or 3%

COMMENTS 11-15-2009

Very respectable cheat meal and it really filled me up. I wasn't even hungry at meal 4 or 5, lol. I guess 12 oz of good beef will do that to ya! Fat was a little high, but hey, it was a cheat meal day. Back on the horse today with a projected 2100 calorie day today! Getting ready to own meal 1 and in a couple hours head out for major cardio!!!!!!!!!

Week 1 Macro summary:

Total calories: 15,643
Total Protein: 1,740g
Total Fat: 447g
Total Net Carbs: 971g
Total Fiber: 214g

Avg calories: 2,235
Avg Protein: 249g or 45%
Avg Fat: 64g or 26%
Avg Net Carbs: 139g or 24%
Avg Fiber: 31g or 5%

Sunday morning mid-week weight: 196.5

[2nd_chance]

Matt, usual great workout. What is a super squat machine???

Is your mom alright?

[bustasinclair]

Originally Posted by 2nd_chance

Matt, usual great workout. What is a super squat machine???

Is your mom alright?

Hey D!

Here is the super squat machine......to me it feels like a standing leg press; I loathe leg press--hurts my lumbar, but this machine is awesome!!!

http://www.precor.com/images/equipment/315/pl624_1.png

My Mom just had vehicle emergencies, bad alternator It's all good; thanks for the concern bro!