Destroy & Rebuild

[B Con]

Originally Posted by The_Animal11

in nc?? lol good luck w that!!

i think if i were you id go with clemson or UT haha

Fawk that. You gotta represent your school...

Originally Posted by jaim91

Lol! I've competed with FAME, (almost Musclemania) AND the NGA

They're all extremely well run. FAME is more about modelling vs. bodybuilder (they don't take bbing as seriously, as they're looking for a more 'marketable' look...)

Hmm thanks for the input J. That was kinda the vibe I got from their site was just seeing if anyone else got that as well.

What did you think of Musclemania (from the looks of it and so forth) and the NGA?

[B Con]

Target Group: Calves/Abs/Forearms
Performed in: ~50 minutes

Sets x Reps (Weight, if listed)

Seated Calf Raises: 4x25 ...smooth, controlled, very slow reps, full ROM

Calf Extensions: 4x25 ...the usual with these...nice, slow, felt good...great stretch

Seated DB Wrist Curls: 4x25 each arm...I had 3 different DBs over there and went as heavy as I could for as many reps as I could and would immediately drop to the next DB and bang out as many reps as I could till I got all 25. Forearms hated me after this.

BB BTB Wrist Curls: 4x20 ...had a loaded bar and a non-loaded bar...after I repped out with the loaded bar I would immediately drop to the non-loaded one and rep out very slow reps...

Lying Leg Raises: 3x20 ... oh man ... I thought this wasn't nothing till the 2nd set... then it was brutal.
*SUPERSET*
Double Crunches: 3x12 ... I was done... this is a brutal superset...



Thoughts
-Just got in a quick session and felt good. Forearms were hit VERY hard. They are still tight... calves feel tight as well. Abs likewise. I'm going to hit a few standing cable crunches while at work tonight prob just the usual 3x20 or something like that. I've opted to hit legs tomorrow as my forearms took the brunt of the work today so I want to let them recover a bit before I hit arms on Friday.
-I feel like I'm progressing pretty good in all areas. I had to stay late yesterday at my criminal placement as I was dealing with a motion in court and 2 interviews w/ clients... I didn't get to study like I wanted for the MPRE... which equates to more work on it today. I have one class then a 4 hour lecture on the MPRE then another class and then onto work. I can't wait till this week is over.
-Ran into a guy at my gym outside of the gym and he was asking me what I did for a living... I said I'm a student he was like really where? I said ____ Law School and he was shocked. He honestly told me "No offense, but I would have NEVER thought that from seeing you in the gym." None taken

[Kon_Rock]

Yeah buddy...Calves, Abs and Forearms, that sounds like a songs...haha. Love having sore forearms, everything to try and do hurts the next day is great.

[B Con]

Originally Posted by Kon_Rock

Yeah buddy...Calves, Abs and Forearms, that sounds like a songs...haha. Love having sore forearms, everything to try and do hurts the next day is great.

Haha thanks KR. I could barely carry my water jug.... it's gonna be a LOOOOONG day...

[The_Animal11]

Originally Posted by B Con

Haha thanks KR. I could barely carry my water jug.... it's gonna be a LOOOOONG day...

You just do whatcha gotta do to get yourself ready for that test man

[IndianForeigner]

Lol at the comment about not expecting you to be in law school. I guess that muscle does equal success

[B Con]

Originally Posted by The_Animal11

You just do whatcha gotta do to get yourself ready for that test man

Thanks. I'm still going.... this video lecture is brutal. Just taking a break to eat some grilled chicken and a sweet potato.

Originally Posted by IndianForeigner

Lol at the comment about not expecting you to be in law school. I guess that muscle does equal success

Haha yeah I thought it was pretty comical. I usually get that though when they find out what I do. Guess I don't look like the typical attorney or law student.

[bull.dogz]

Originally Posted by B Con

Thanks. I'm still going.... this video lecture is brutal. Just taking a break to eat some grilled chicken and a sweet potato.

I have the same thing for lunch!! Hi sexy!

[Surive123]

way to hit those Calves/Abs/Forearms bro

[B Con]

Originally Posted by bull.dogz

I have the same thing for lunch!! Hi sexy!

Great minds think alike Hi there babe. Whew I had to stop that video lecture... a bit over 2 hours into it... now I have a 2 hour class coming up.... argh.

Originally Posted by Surive123

way to hit those Calves/Abs/Forearms bro

Thanks Mark. I find hitting them up at least one good time a week helps out. I'm gonna start hitting 'em at least twice a week as well. This week I'll hit forearms again on Friday w/ Arms and more abs then as well.

[bull.dogz]

Originally Posted by B Con

Great minds think alike Hi there babe. Whew I had to stop that video lecture... a bit over 2 hours into it... now I have a 2 hour class coming up.... argh.

Hang in there sweetie! It'll all pay off.

[jaim91]

Originally Posted by B Con

Hmm thanks for the input J. That was kinda the vibe I got from their site was just seeing if anyone else got that as well.

What did you think of Musclemania (from the looks of it and so forth) and the NGA?

Musclemania = Similar to FAME. It's very reputable, but the vibe I'm getting is that most of the organizations that are adding the "Model" category to their rosters just tells me that they're moving away from hardcore bbing comps, and moving more towards beauty contests.

Just my $0.02.

I've competed with the NGA 4 times, all in upstate new York (buffalo and Rochester), and have nothing but REALLY GOOD things to say about them. They've got a show in NY in April...

There's also the OCB which i hear is good.

[cuse88]

Nice work lately B, keep doing damage my friend.

You ready for the Arnold yet ? Only about 5 months away...

[B Con]

Originally Posted by bull.dogz

Hang in there sweetie! It'll all pay off.

Thanks L. I keep telling myself that every day.... it's still a battle...

Originally Posted by jaim91

Musclemania = Similar to FAME. It's very reputable, but the vibe I'm getting is that most of the organizations that are adding the "Model" category to their rosters just tells me that they're moving away from hardcore bbing comps, and moving more towards beauty contests.

Just my $0.02.

I've competed with the NGA 4 times, all in upstate new York (buffalo and Rochester), and have nothing but REALLY GOOD things to say about them. They've got a show in NY in April...

There's also the OCB which i hear is good.

Gotcha. Thanks again for all the info. I have a buddy that said similar things about NGA as well and he plans to do a show in VA in May I believe (an NGA one). There's an OCB one up in VA as well and my other friend competed w/ them and swears by 'em.

I'm gonna definitely weigh my options as it gets closer and the exact dates get released.

Thanks again babe.

Originally Posted by cuse88

Nice work lately B, keep doing damage my friend.

You ready for the Arnold yet ? Only about 5 months away...

Thanks A. You know me I'm always gonna keep pounding away at it and progressing as much as I can.

I'm always ready for the Arnold. How bout you?

[B Con]

Target Group: Quads/Hamstrings
Performed in: ~43 minutes

Sets x Reps (Weight, if listed)

*Stretching before and in between sets*

Leg Extensions: *pre exhaust* 1x50; 1x40; 1x30 ...Like last week moved up in weight each set...quads were on FIRE! Seriously a painful but insane pump. I had to keep rubbing/massaging my quads in between sets haha

45 Degree Leg Press: Warmup Set; 2x15 ...First time using this one in a while, went a lot heavier than I thought I would. I've never been out of this world strong on leg presses but they are coming along. Legs felt really full after these and the leg exts...

Squats: 2 Warmups; 2x10 --immediate dropset 1x10 ...Did a few warmup sets w/ 135 and just kept 'em VERY slow, pausing at the bottom and exploding up with it... felt good. 2 working sets were again over the 250 mark and I got 'em a lot better/easier than last week. Things are definitely coming along here. After the 2nd set, I did an immediate dropset for another slow 10. Felt great.

Lying Leg Curls: 3x10 ...moved up in weight and went heavier than last week. Unfortunately our machine doesn't have any indication of how much it is so I just go by where I put the pin...I paused and held contractions on all the last reps.

Standing Leg Curls: 2x10 ...Went lighter in weight on these and really focused on just letting the hamstring do the work. I also did these one leg at a time, non stop so I got them done and had a great pump.

Seated Leg Curls: 1x10 ...I just did one set of these and went slow and focused on contractions...



Thoughts
-Forearms are still sore from yesterday. Everything else is still fine. Lower back was tight immediately with the leg presses and squats. It's subsiding now. Feeling good about progress being made. Quads were super pumped/full and hammies feel good. I got in the sauna afterwards for around 10 minutes and just relaxed.
-Diet has been on point all week. Serious. I did have a medium sized bowl of chilli w/ a small serving of corn bread for my 4th meal yesterday. That's the only thing that could be argued to have been strayed from my plan and I really just viewed it as "leg fuel" for today. I feel pretty good with where I'm at right now with everything.
-Supp wise, I feel like the NSC is kicking in as well. I feel an overall hardness/density to my muscles that I didn't notice prior. For example, my chest feels thick/dense/"wall-like". I'm loving it. So far so good with everything.
-School work is getting done. I have 2 classes and then spending the rest of the day with video lectures and practice tests for the MPRE that I take Saturday. I'll be at home so another solid diet day.
-At work we got new shirts yesterday. They are "golf" like polos so they are very "breathable" material... we will see how it goes.

[Surive123]

Intense.

[B Con]

Originally Posted by Surive123

Intense.

Thanks Mark. I was feeling it today... legs are gonna be sore... It's funny because at my gym NO ONE ever works legs with the exception of me and maybe 3 or 4 others at most.

[Kon_Rock]

Dropsets on squats....man thats wild! I have done that a few times, good stuff. NSC is kickin in..I have noticed alittle bit, my delts feel harder.

[BPP]

awesome legs day bro!

[The_Animal11]

Just wondering why it is that you only do 2 working sets alot of times? Don't see that outside of HIt very often. And why can't chili be part of an on-point diet??

[B Con]

Originally Posted by Kon_Rock

Dropsets on squats....man thats wild! I have done that a few times, good stuff. NSC is kickin in..I have noticed alittle bit, my delts feel harder.

Thanks KR. Yeah wanting to really nail these down. Nice. That's one aspect I've always liked of this.

Originally Posted by BPP

awesome legs day bro!

Thanks BPP. Getting it done.

Originally Posted by The_Animal11

Just wondering why it is that you only do 2 working sets alot of times? Don't see that outside of HIt very often. And why can't chili be part of an on-point diet??

Doing the 2 working sets is HIT. I'm really focusing on strength for the most part. I'm not straying outside of that program--not sure if I mentioned it but that's the format I've been following. It's also the training program that I was told to follow via my trainer.

In these regards, the chilli there was no problem with it. The corn bread on the other hand But like I said I viewed it as leg fuel... I only mentioned it as it was the only deviation from my set in stone type regime I've been following.

[B Con]

Target Group: Arms & Abs
Performed in: ~57 minutes

Sets x Reps (Weight, if listed)

BB Curls: 1 Warmup; 2x10; 1x8; 1x2 dropset 1x10 ...I went for a different rep scheme today. I hit a good warmup then a light set right afterwards. Then a good set of 10 and then a solid set of 8 with 115. Bumped it up to 135 and got a good solid 2 before doing an immediate dropset of 10 more reps with a lighter weight with double pumps at the top. I also moved my grip each set (i.e. one would be narrow, next would be SW, next would be wide, etc). I was good to go after these...

Reverse Ez Bar Incline Curls: 1x10 ...believe it or not, someone took the bench and laid it down and started doing flys on this while I went to add more weight to the bar... oh well felt good for that one set though

Ez Bar Scott Curls: 2x10 ...did these with double pumps on each rep and on the last set and the last rep I did 4 1/4 burns at the top. Biceps were done.

Tricep Pushdowns: *used short chambered bar* 3 Warmup Sets; 3x10 (STACK + 45lb) Tris felt good and full here.

Weighted Partial Dips: 1x10 (BW + 45lb); 1x8 (BW +70lb) ...Got these with no problems...for the last set I got to 8 and didn't wanna "force" 'em so I did a quick dropset with BW partial dips to finish it out...

Ez Bar Skullcrushers: Warmup; 2x10 ...felt really good, smooth and controlled, upped it up in weight. Tris/Bis felt great.

Kneeling Cable Crunches: 100 reps ...I did these very slow, controlled, and squeezed/held contractions... I was feeling 'em..

Woodchoppers: 3x12 each side ...went heavier than usual and really killed 'em. Felt great...kept form tight and my abs were burning all over.

Wrist Rollers: 4 reps...these were killer... 4th rep took a lot out of my forearms

Seated BB Wrist Curls: 2 sets ...kept 'em slow and focused on contractions


Thoughts
-Arms felt full, solid, strong, and looked good. I can tell I worked 'em good as it was a) tough to carry my water jug, b) tough to drive home (i drive a stick shift), and c) they feel tight/tender as I sit here typing this. Was a really good session though.
-My legs are sore from yesterday. Definitely a good sign. Gonna get a lot of rest this weekend (after my test tomorrow morning). Rest and food.
-Today I have a few cases to handle at the law firm and then heading back here to finish studying for the MPRE. Wish me luck tomorrow.
-Hope everyone enjoys the weekend.
-My birthday is Tuesday. I'll be even older

[Kon_Rock]

Way to blast them arms for the weekend. Man you gotta a crazy gym there, people walking off with benches and then stealing them while you try to add more weight. I'd let them have it if they did that to me...hah. I got arms today gonna blast'em up.

[IndianForeigner]

Good luck I always love the feeling when you have really beaten up a muscle and it's difficult to lift anything. For example, sometimes it's difficult to hold the fork when eating the PWO meal, lol.

[jaim91]

Wait...you do 2 sets as part of your HIT protocol?

Interesting...I've only ever read about it being 3-4 warm up sets + 1 BALLS TO THE WALL set...

TGIF sweetheart! And good luck tomorrow!

[B Con]

Originally Posted by Kon_Rock

Way to blast them arms for the weekend. Man you gotta a crazy gym there, people walking off with benches and then stealing them while you try to add more weight. I'd let them have it if they did that to me...hah. I got arms today gonna blast'em up.

Thanks KR. Nothing like a solid arm session to get the weekend rolling right. My gym is definitely not the typical gym... it's not catered to those with proper gym etiquette. Bunch of goons

It was just one of those things that you just shrug off and move to something else. Have a great weekend.

Originally Posted by IndianForeigner

Good luck I always love the feeling when you have really beaten up a muscle and it's difficult to lift anything. For example, sometimes it's difficult to hold the fork when eating the PWO meal, lol.

Thanks IF. Nothing beats that feeling... that and having a mega pump that lasts all day. Damn it's good....

Originally Posted by jaim91

Wait...you do 2 sets as part of your HIT protocol?

Interesting...I've only ever read about it being 3-4 warm up sets + 1 BALLS TO THE WALL set...

TGIF sweetheart! And good luck tomorrow!

Funny you bring this up. I was just talking with Rage about it. We were discussing HIT protocol as several different beliefs/theories are constantly passed on it.

Honestly, it may not be HIT to the "T" or according to the books, but I've been treating it like that. I usually use a good amount of warmup sets and then try to lift as heavy as possible for really both of the working sets while using strict form and so forth.

To be perfectly honest/technical, my current training routine is probably best described as low volume heavy training. I'm focusing more on strength in accordance with 10 reps as opposed to the usual norm of 5 reps or fewer.

Not really sure where it falls... maybe you could enlighten me

All I know is things are progressing right now. For me that's what really matters and I'll adjust as needed or if I do hit a road block somewhere down the line. I have a few other types of training techniques from my trainer that I hope to employ later down the way provided I a) get the time or b) get a great training partner/spotter.

Each day I'm happier with where I'm at than where I was the day before. To me this is really important right now. I'm gaining, building strength, size, etc while not getting sloppy with anything. I will be making adjustments as needed (both diet and training) though with certain lifts and employing forced negatives, lower reps, etc when I feel it's warranted.

With a later contest date now, I'll more than likely start prep right at the end/first of the year. Meaning I have a few more weeks to gain just a bit more, hopefully. Just taking each day as it comes. What happens, happens ya know?


Thanks for the good luck I'll need it.

[cuse88]

How'd the weekend treat you B?

Your Panthers came up just a little short on the upset bid, you have to admit that one-hand grab by Reggie was pretty bad ace.

My Brownies couldn't lose this weekend , so that's always a plus, but just finishing a test on 26 hours with no sleep not so much lol. (Buying some ZMA and Melatonin as we speak...)

Any ideas floating around yet with The Cage theme ?? I know it's early, but always nice to have something to look forward to .

[B Con]

Originally Posted by cuse88

How'd the weekend treat you B?

Your Panthers came up just a little short on the upset bid, you have to admit that one-hand grab by Reggie was pretty bad ace.

My Brownies couldn't lose this weekend , so that's always a plus, but just finishing a test on 26 hours with no sleep not so much lol. (Buying some ZMA and Melatonin as we speak...)

Any ideas floating around yet with The Cage theme ?? I know it's early, but always nice to have something to look forward to .

What up A?

Weekend was good. I had a test bright and early on Saturday for the Ethics/Professional Responsibility part of the Bar Exam... gonna be 5 weeks till I get the results back. Other than that I just relaxed and hung out. I went out Saturday w/ a few good friends and family for an early Birthday celebration and had an awesome early birthday dinner last night.

My Cats came up short but that's alright they played solid minus the last half of the 4th quarter. Some real heart breakers between them and my Deacs. I got my new jersey this weekend as well, DeAngelo Williams... yes sir.

Hopefully your test went good my friend. Go get some rest haha.

Not sure yet on the cage theme... it'll be revealed soon though.

[cuse88]

Good to hear your weekend went well and hopefully your test went well to.

Looking forward to the updates on The Cage, makes my mouth water a bit...

Happy B-Day in advance broseph!

[B Con]

Target Group: Back
Performed in: ~65 minutes

Sets x Reps (Weight, if listed)

Deadlifts:
Warmups
275x5
315x5
365x5
405x3
425x1
425x1
435x2
455x1
465x1
475x0
475x1
475x1 PR

Holy hell. I strayed from the program a bit today and got the OK to do some lower rep work on deads. Deads have never been a strong point for me and I've been wanting to bring these up. Last time I was focusing on bring them up in conjunction with my legs I got injured (TFL). My old PR was w/ 455. I know nothing impressive. I'm aiming to pull 5 as soon as possible. The 405 felt easy and I could have gotten more--but was wanting to hold back for more weight. The 425 wasn't bad either. I was surprised when I banged out the 435 for 2 as it felt really easy. I could have kept going--but I wanted to see how heavy I could go. The TFL really felt good and I was stretching here and there inbetween sets. I put my old max 455 on there and was just thinking hey for ****s and giggles, let's see what's up. I ended up pulling it really with no problems. Time to up the ante, 465 went up and I locked it out. Felt great. **** it let's go for more. 475 was a fail on the first attempt. I pulled it up to my knees and just let it fall back down. Damn. I swapped to a Metallica song and blasted out the 475--it was very slow around the thigh/lock out but I kept digging and locked it out. Did it one more time for good measure. I got this ****. Next week going back to a bit more volume on the sets but I thought this was a great improvement since the last time I did deads.


Wide Grip Lat Pulldows: 3x10 ...Just focused on letting the lats engage and do the work. Felt great...

Seated Cable Rows: 3x10 ...kept good form on these and really felt 'em. I always love how these really give you a great pump. First time doing 'em in awhile but won't be the last.



Thoughts
-I took the MPRE test early Saturday. I actually reviewed my answers (I never do this). I felt happy with my choices and turned it in. In 5 weeks, I'll know if I pass or not. Spend the rest of the weekend relaxing and enjoying early birthday festivities. Tomorrow is my birthday. I'm going to a Japanese Steakhouse and eating the rest of my butterfinger ice cream birthday cake. Hell yeah.
-When I talked with Rage this weekend, he gave me the OK to do some lower rep deads but to be careful and so forth. I'll be alternating 'em in here and there with my usual volume as well. Things went really well and I finally feel like I'm gonna pull 500 soon. That's been one of those thorns in my side as I've never been great on deads. Lower back is trashed and I threw in a few pulldowns and cable rows to hit it all over. Good stuff. No better way to start the week.
-2 classes, a nap, studying/homework and then work. I'll be making up what I didn't hit today (traps/rear delts) on Wednesday. Hope everyone had a great weekend.