Taking OBF to the Xtreme... njmuscle66 & purts Dual Journal

[njmuscle66]

Originally Posted by TheUnlikelyToad

Awesome, so now you have no excuse to finally get back to me.

Exactly
Takes out blackberry to add item on "to do" list
-gym
-best buy for new bluetooth
-rake leaves and cut grass
-pick up son from school
-take him to football practice
-post in toad's log.

*** items listed in no particular order

[B Con]

In for so called stash pic


Nice updates Chuck. You got any photo updates Math?

[TheUnlikelyToad]

Originally Posted by njmuscle66

-post in toad's log.

Cha-Ching!

[purts]

SLDL
225x12, 245x8, 255x7

SWISS BALL HAMSTRING CURL
-x12, -x12, -x12

ATG SQUAT
225x12, 275x8, 315x4

LEG PRESS
450x20, 540x11

I was totally dead after that last set.

Note: The workout above does not show warm-up sets.

Comments: Good workout overall. Did whatever I felt like doing. Finished in about 40 minutes with no partner once again. Didn't do any calves work because I think it's not that beneficial after a leg workout. I'd rather do them on another day of the week like I used to do pre-Max-OT. Seems like I had better results and stimulate more growth that way.

Originally Posted by njmuscle66

I posted some pics and a video over at the OBF site
http://forum.bodybuilding.com/showpo...postcount=1388

And here is another one.
[youtube]LtGd2IiwkbY[youtube]

I really try to maintain strict form and focus on keeping tension on the muscle rather than slinging around massive amounts of weights. Seems to work ok for me and have not developed the joint pains that us "senior citizens in bodybuilding" often complain about.

Today is election day here in Jersey so it is a state holiday for ME

Slept until 10. Just had my eggwhite and turkey bacon and heading out for the gym. I will post the workout when I get back. (been slacking on that part of the log)

Depending on what happens this week in terms of weight reduction, might be going total keto for the final 6 weeks of the OBF.

[IMG]http://i173.photobucket.com/albums/w79/njmuscle66/img_0156.jpg[IMG]
[IMG]http://i173.photobucket.com/albums/w79/njmuscle66/dbbicep.jpg[IMG]

Progress?

Key Lime pie update: Stuck to my plan and did not have another slice all weekend. It was rough, especially after the crap performance my NY Giants gave Sunday. (I am the only Giant fan on my block it seems). But I kept my focus LOL

BTW Math your stash pic is SICK. I think the gf would freak if I had that much stuff. Nah not really she is very supportive and is (along with my son) pushing me to compete again.

BTW2-I am with Kyle, I think the dude was hitting on ya...j/k

- Saw the pictures over at the OBF thread. Looking good there Chuck (no homo).

- Never sacrifice form for weight. I'm 100% with you on this one. Too many people seem to forget about this. You would think it works better for them but when you look at their physique, you realize that nope... he's doing it wrong.

- Good job on staying focused on the diet. You'll enjoy the pie a whole lot more after you're declared winner of the OBF/a few BF % lower. Keep it up bro!

- Thanks, you just came across this? Posted it back in September and nobody cared. Just saw it's been bumped. Funny replies.

- Damn it, maybe I should just dodge him from now on...

Originally Posted by B Con

In for so called stash pic

Nice updates Chuck. You got any photo updates Math?

http://forum.bodybuilding.com/showth...#post383919201

Now that you talk about it, I'll try to work something out soon. I'm not as big as njmuscle though.

We're almost halfway, right?

[B Con]

WOW what a stash. Haha I thought I had a lot... my wife is always complaining bout supps being everywhere. Yeah we are about halfway through...

Solid update pics and vids Chuck. You are definitely putting in serious work. So you're gonna do keto for 6 weeks?

[purts]

FLAT DUMBBELL PRESS
90x6, 85x6, 80x6

Don't ask me why I started with the heavier weights. Thought I had the 80's then midway through my set I realized I was wrong. Kind of f'd up everything else.

INCLINE DUMBBELL PRESS
75x10, 75x8, 80/50x4 1/2 / 10

FLAT DUMBBELL FLY
45x10, 50x8, 30x12

Last set was totally random. Thought I'd only do to but still had enough gas in the tank to do a high repetitions set.

Note: The workout above does not show warm-up sets.

Comments: Received my SizeOn V2 today. It was my first workout with it and sure thing is it's too early to pronounce myself on effects but I realized I missed drinking a shake during my workout.

Now for the pics...


XF rep but still gotta support a great company. This is an attempt at showing proportions... well I'll try to focus on getting more size on my delts. Left one looks weird but it's the angle, trust me I don't look like an alien.


Meh... getting a bit thicker. (FTW?!)


Chest was still pumped up after 20 minutes. Never actually measured that bad boy.

[B1GinNY82307]

Great job fellas!!! And both look good in your pics (no homo)

Damn Math,...lemme tell ya, I am missing my UP 2.0 right now...


Gotta save a bit more $$ and then stacking up!!

[Surive123]

You look like an alien.

[purts]

Originally Posted by B1GinNY82307

Great job fellas!!! And both look good in your pics (no homo)

Damn Math,...lemme tell ya, I am missing my UP 2.0 right now...

Gotta save a bit more $$ and then stacking up!!

If you can post a picture with more tubs than I did, I'll send you a free one.

Originally Posted by Surive123

You look like an alien.

No more inappropriate remark about my gigantic penis.

Your "OBF Judge" title has some limits bro... gee!

[PaC-mAn8]

Where is this stash pic you speak of?

I may have to challenge you Sir.

[Surive123]

Originally Posted by purts

No more inappropriate remark about my gigantic penis.

Your "OBF Judge" title has some limits bro... gee!

Is that chest hair I see?

Congrats!

[B Con]

Originally Posted by Surive123

Is that chest hair I see?

Congrats!

Looking good Math. Great work.

[purts]

Originally Posted by PaC-mAn8

Where is this stash pic you speak of?

I may have to challenge you Sir.

Check post above my last workout. You'll see a link I gave to B Con (yes too lazy to copy/paste).

Originally Posted by Surive123

Is that chest hair I see?

Congrats!

Bleh... wished I had none. I make it sound more tragic than it is. I'm not that hairy but I shave it every now and then (more often during summer). You'll get there and see what I'm talking about when you grow up, son.

Originally Posted by B Con

Looking good Math. Great work.

Thanks Burt, really appreciate it coming from you.

[Surive123]

Originally Posted by purts

Bleh... wished I had none. I make it sound more tragic than it is. I'm not that hairy but I shave it every now and then (more often during summer). You'll get there and see what I'm talking about when you grow up, son.

The used to call me the "hairless wonder".

I finally have a few strands on the chest, myself. It was a proud day for sure.

[PaC-mAn8]

Their is one thing in your stash that I REALLY like.

I have a feeling you know what it is

[purts]

DEADLIFT
315x5, 335x5, 345x5, 355x4

LAT PULLDOWN
150x12, 165x10, 180x9, 195x7

V-BAR ROW
165x12, 180x9, 195x8, 210x6

DUMBBELL ROW
90x10, 90x10, 95/55x8/10

Note: The workout above does not show warm-up sets.

Comments: Gave everything I had today in the gym. I tried to hit my back by every angles in less amount of time possible. I was impressed with the energy SizeOn V2 gave me. Ended up having a huge pump in my arms and back. Felt pretty swole in the locker room.

[njmuscle66]

Big program changes coming over the next six weeks. Will update in the morning

[purts]

MILITARY PRESS (SMITH MACHINE)
155x6, 165x6, 175x5

SIDE LATERAL
25x12, 30x10, 30/20x8/Failure

CABLE FRONT RAISE
40x12, 60x10, 70x8

REAR DELT RAISE
30x12, 35x10, 35x10

REAR DELT PEC DECK
90x12, 100x10, 110x10

BARBELL SHRUGS
315x12, 365x10, 385x8

BACK BARBELL SHRUGS
225x12, 275x8

Note: The workout above does not show warm-up sets.

Comments: Boy that workout made me sweat. I did it in about an hour but had a long sleeve shirt on so it didn't help. Great workout, feeling exhausted now. Gave everything I had! Two days off coming as I'm going to Jersey this weekend for a ball game. Celtics will own the Nets so hard!

[njmuscle66]

45 Minutes on the Elliptical this morning gave me a lot of time to think so here it goes. I am not looking to merely increase my post count, but going to make separate posts so people don't just skim through.

I deliberately stayed off the scale this week since I was getting frustrated with the lack of movement. I thought this week I was progressing well and this morning validated that. 4 lb reduction and hovering right around 214 (down 16 in 6 weeks but who is keeping track )

As you can figure out, I am going to start implementing a ketogenic diet. I don?t react well to carbs (age I am sure has something to do with it) so I have always kept my carbs relatively low. Contest dieting I used a Targeted Keto Diet (small amount of carbs pre/post)

Given the short duration I am just going to go with a Palumbo style diet. This will give me an opportunity to test it out and see if it is something I want to run for an entire 12-16 week precontest.

Next 6 weeks are going to look like this
Meal 1-6 whole eggs and turkey bacon (optional)
Meal 2- 2 scoops whey w/ mac nut oil
*** thank god for XF Choc Mint love that stuff!
Meal 3- Chicken or Ground Turkey with 1/3 cup almonds
Meal 4-2 scoop whey w/ mac nut oil
Meal 5- Lean Beef or Salmon w/ green beans
Meal 6-4-6 eggs or 2 scoops whey/casein blend

I know Palumbo is not a fan of stims because of the rise in cortisol but I will leave the stim in for now and also continue to have my serving of Intrabolic during my workout.

Math-Suddenly my son is a Toronto Blue Jays fan. Is that where you are from? I need a hook up for memorabilia LOL. Actually plenty of online places just curious if you were a fan.

BTW- Very good structure and size. We going to see ya on stage one day

[purts]

Originally Posted by njmuscle66

45 Minutes on the Elliptical this morning gave me a lot of time to think so here it goes. I am not looking to merely increase my post count, but going to make separate posts so people don?t just skim through.

Lulz... Actually I hate having a high post count as it seems like I have no life and spend it all here. However, I do think daily updates is a much better way to get people interested than a single weekly update. It depends of how much time you got on your hands, which I guess is "not a lot".

I deliberately stayed off the scale this week since I was getting frustrated with the lack of movement. I thought this week I was progressing well and this morning validated that. 4 lb reduction and hovering right around 214 (down 16 in 6 weeks but who is keeping track )

-4 Lbs. there. +2 Lbs. here. Didn't gain 16 pounds though (haha). Way to go bro!

As you can figure out, I am going to start implementing a ketogenic diet. I don?t react well to carbs (age I am sure has something to do with it) so I have always kept my carbs relatively low. Contest dieting I used a Targeted Keto Diet (small amount of carbs pre/post)

Apparently skipped over that paragraph and directly looked at your diet. Seemed like there were basically no carbs then read your post all over again. It makes sense now!

Given the short duration I am just going to go with a Palumbo style diet. This will give me an opportunity to test it out and see if it is something I want to run for an entire 12-16 week precontest.

Next 6 weeks are going to look like this
Meal 1-6 whole eggs and turkey bacon (optional)
Meal 2- 2 scoops whey w/ mac nut oil
*** thank god for XF Choc Mint love that stuff!
Meal 3- Chicken or Ground Turkey with 1/3 cup almonds
Meal 4-2 scoop whey w/ mac nut oil
Meal 5- Lean Beef or Salmon w/ green beans
Meal 6-4-6 eggs or 2 scoops whey/casein blend

I know Palumbo is not a fan of stims because of the rise in cortisol but I will leave the stim in for now and also continue to have my serving of Intrabolic during my workout.

Math-Suddenly my son is a Toronto Blue Jays fan. Is that where you are from? I need a hook up for memorabilia LOL. Actually plenty of online places just curious if you were a fan.

I'm located in Quebec, not Toronto. 7-hour drive to Jersey. Waking up at 4:30 and leaving at 5 tomorrow morning. Ouch! For what it's worth, I'm not a baseball fan. Actually, it bores me and I yawn all the time. Basketball in the other hand...

BTW- Very good structure and size. We going to see ya on stage one day
Thanks for the positive comments!

Replies in bold.

[njmuscle66]

Watching the news this morning concerning the tragedy at Fort Hood, one can't help but reflect on how precious each and every day on this earth is. In a split second it can all change.

My father passed 2 years ago this June. He had a series of strokes and was in a rehabilitation center to recover. One weekend my son and I drove the 90 minutes to visit him. As we were entering the lobby to the center, an ambulance crew hurried by us, rushing MY FATHER into the waiting ambulance. He had collapsed during a therapy session and never regained consciousness.

After his passing the typical feelings were in my mind
Did I let him know how much I appreciated what he did for me and our family? Did I tell him I loved him often enough (I didn't) etc.

Now the reason for me telling you this is not to bum you out but rather to share what I learned from that day.

"Yesterday is history. Tomorrow is a mystery. And today? Today is a gift. That's why we call it the present." Live life in the moment because that is truly all we have.......

I was the person that would often say "I will get to that later". Well what I fully recognized from my experience that day was that sometimes later never comes.
Take this scenario

"Daddy can we go out and play ball?" "I am busy right now but we will later, I promise."
First I have to:
-clean the house or watch this TV show or numerous other things that seem important to me at the moment but truly aren't.

But too often by the time later came that night it was too late and the message sent to my son was "Daddy is too busy for me and does not want to be around me." Now of course that truly was not how I felt but that was how he translated me being "too busy".

Now unless what I am doing is ABSOLUTELY CRITICAL and/or LIFE THREATENING (nothing in my life is no matter how I might act like it is) I take the time away for him, or friends, or to do something enjoyable for me.

So what am I suggesting?

Don't just think that loved ones in your life know what they mean to you-TELL THEM!

If you are holding onto some grudge or can't seem to forgive someone for harming you. LET IT GO!

If there is someone you been meaning to call and keep putting it off. DON'T!

If there is a goal you want to accomplish. Act on it! There is never going to be a more perfect time than NOW.

Even at 13 my son still wants me to tuck him in at night for bed (I am sure that will end soon but I will continue to enjoy it for as long as it lasts LOL).

And the ritual is always the same.

Me: You are the best kid in the world!
Him: You are the best dad in the world!

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. -Siddhartha Buddha

[njmuscle66]

Not sure if it is the sense of urgency associated with the weeks dwindling to the end of the OBF, or that I am really starting to make progress, but the focus and intensity I put forth in my training is the highest it has been in a long time.

Saturday
9 AM Football game and the rest of the day was tied up my only option was a 7:00 AM workout. Up at 6:30 (on a freaking weekend no less) for my first meal of 6 whole eggs, than it was off to the gym.

Chest and Arms
Started chest a little different today.
Incline Smith Machine (5,4,3 reps) 2 waves (see *** below)
DB Bench 3 sets of 6-8
Dips 2 sets of 8-10 supersetted with Cable Crossovers.

Arms: Standard Stuff Supersetting Tri/Biceps 8 sets reps in the 10-12 range. I need to train arms a little harder but it is one of my more responsive bodyparts

20 Min HIIT cardio

***Ian King is an advocate of wave loading.
Basically you do one wave of a load that allows the perscribed reps. Than on the second wave you increase the weight slightly but still hit the same reps (the benefit of having fractional plates for micro loading . You would think that the second wave would be more difficult but you actually seem to feel stronger. The first wave "primes" the body for the second wave.

Poliquin uses a similar concept with his 1/6 rep perscription. If you do a max effort lift prior to a set of six you will be able to do more weight than if you just started with the 6 rep weight.

Google can give more detailed information or pm me and I will send you the links

Rest of the day diet was spot on.

2nd meal was at Denny's after the game. Grand Slam Breakfeast (4 eggs 4 turkey links)
2 shakes 1 fish meal and 1 steak meal and the day's nutrition was done.

Keto meals IMO are the easiest to maintain compliance with. Steak and broccoli can always be had at a chain steak house. Anyone can get scrambled eggs at a diner. Following this type of diet (at least for me) is more conducive for eating on the go or going out socially. Plus keto is excellent for blunting hungry so really had no issues or "hunger" during the day.

Going to run this for six weeks and see where I end up


As I have mentioned before, peak performance and achievement has been an interest of mine for a long time. I first became interested while taking a class offered at Montclair State College on Sports Performance by Dr Robert Gilbert. http://gilbertsuccesshotline.blogspot.com/
From that point I read everything I could on peak performance, mental conditioning etc.
Over the years I received certifications in hypnotherapy and neuro-linquistic programming (NLP) (this is what Tony Robbins personal power program is based from). I have been able to utilize what I have learned in both my bodybuilding and work career quite effectively.

One thing I will always remember from that initial course was a story told by Dr Gilbert about a US Olympic gymnast. It seems she had problems with getting up for her early morning practice session. The solution: Her coach placed a picture of her rival from the Soviet Union next to the alarm clock with the following phrase :

"Comrade while you were sleeping, I was training".

Needless to say she was no longer missing any more sessions from that point forward.

I took that to heart and knew that to have success in life you need to be willing to sacrifice and put in the effort, even when you don't want to.
For example:
Tommorrow morning I have to drop my son off at school. Which means I need to be at the gym by 6:00 AM to get my workout in before taking him. I could blow it off and sleep in, but maybe that is the difference between me fully achieving my transformation goals and falling just short. I will be at that gym you can be sure of THAT


I will leave you with this quote from Vince Lombardi:
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."

[B Con]

Man oh man. Great things happening from the both of you in here. I really can't wait to see the final pics now. Gonna make my job as judge tough.

[purts]

ALTERNATED DUMBBELL CURL
40x12, 45x10, 50x7

WEIGHTED DIPS
50x10, 55x7, 55x6

DUMBBELL PREACHER CURL
35x12, 40x10, 40x8

SKULLCRUSHER
65x12, 70x10, 75x8

DUMBBELL HAMMER CURL
45x12, 50x10, 50x6

CABLE PRESSDOWN
140x12, 150x10, 160x6

ISO CABLE CURL
50x12, 60x8

Note: The workout above does not show warm-up sets.

Comments: huge pump today. Veins were popping even though I'm on a bulk (not that cut, if you know what I mean), which is great. Couldn't believe it was my own arms (lulz). Hopefully, good nutrition PWO and some rest tonight will make them grow. It seems like I've been having the hardest time making those bodyparts (biceps and triceps) shine. Never give up!

Chuck, I enjoy reading your workouts, stories, advices. I wish I could express myself as good as you/other people here but I'm afraid you guys wouldn't understand much of what I'm trying to say so I'll just keep it to myself but anyway, good read! Wished I could have trained with you this weekend.

[B Con]

Don't worry Math my arms take forever to grow as well. Seems like I've put 'em through just bout everything. I've found one way to help my biceps comes from scott curls or other isolation moves where I can get a better stretch and take the delts out of the equation. Added volume on my triceps seems to do the job as well. I hope you figure it out... it's all trial and error my friend.

Chuck I agree with Math and I really like reading your thoughts, write ups, etc. Great stuff

[purts]

SLDL
245x12, 255x8, 255x6

SWISS BALL HAMSTRING CURL
-x15, -x15, -x15

Hamstrings were burning!

ATG SQUAT
225x12, 275x10, 315x3

LEG PRESS
450x23, 540x10

LEG EXTENSION
11/10/9x5/5/9, 10/9/8x5/5/8 (dropset)

Note: The workout above does not show warm-up sets.

Comments: I definately need some rest now. I went there, did was I had to do and left. I was focused the whole time and I think the mind muscle connection was there, especially on squats. Tomorrow will be a well deserved off day.

[PaC-mAn8]

Chuck - your write ups are awesome man.

[njmuscle66]

Math-Yeah a training session would have been cool. Especially with Strong and Shapely (a real hardcore gym and a place I trained at for years), is right near the Meadowlands.
Great place to train if anyone is in the area.
http://www.strong-and-shapely.com/

I want to thank all of you for the very positive comments about some of my posts. Your feedback, cp messages and pms really let me know that what I said was not just ramblings but something that people could utilize and learn from. Over the years I have had several projects that I have conceptualized but never implemented. "I will get to that later, right?"
Now is the time in my life to bring some of those plans to fruition and I will share some of it with you over the coming weeks.

Let's cut through the crap right now. There is nothing fun or enjoyable about dieting. Don't care if it is Palumbo, The Zone, Carb Cycling................whatever. The structure and restrictions required to make changes can get to even the most driven and focused of individulas. However I seem to be VERY DIALED IN as to what I want to achieve over the next weeks, and basically each day is just another mark off the calendar and one step closer. -2 eggmeals-2 whey shakes-1 Lean Protein-1 Fatty Protein. NEXT DAY!!! LOL

I certainly have the train rolling. Getting the cardio in, training is going great. Momentuem is building for the home stretch for sure. Weight is dropping consistently once again. Presently 213 and hoping to hit 210 by Sunday. Lately the "mind games" have started a bit for me.
-am I losing muscle? you think I am getting smaller? Does it look like I am changing at all. Luckily the gf is very supportive and knows exactly what to say. She has no interest in competing but works as hard as I do in the gym (ok harder)

You look much leaner and actually look bigger since your muscle are more defined. And she is not one to say something just to make you feel good.

Case in point from a conversation a few months back.
"You really have let yourself get way out of shape. I know you are not sure if you want to compete again or not but you really are not serious about training anymore. Cardio is not something that is just when you compete ya know" It is that honest feedback that is needed both in the gym, the office and in life.

Wishing versus Doing
Last contest prep I had someone approach me at the gym. "wow you look good bro, I wish I could get in shape like that. Can you tell me how you did it?" About a minute through me telling him about my diet, he interjects, "That does not seem to be a lot of fun,you eat that EVERY DAY? I would be bored!" "Well how about beer...do you still drink on the weekends?" (true story) Well needless to say he was no longer interested and said screw it man that is too HARD.

Trigonometry and graduating medical school I would consdier hard. Dieting is not. Yes it requires self discipline but that is pretty much about it. My letting myself get out of shape was a conscious decision that reguired a TON OF EFFORT. I mean come on it's hard to eat 4 double chese burgers everyday for months. THAT TAKES DISCIPLINE and EFFORT but in a negative way. The past six weeks was also equally a conscious DECISION and by merely redirecting that self discipline in a positive manner............RESULTS WERE PRODUCED! People seem to want to make it more complex that it actually is.

Today was an off day from weights so it was just my 45 minutes of cardio today.

BTW-As if there was any doubt Yes I was at the gym at 6:00 AM Monday and did not even need a picture of my fellow OBF competition by the alarm clock to motivate me

[B1GinNY82307]

Math coming down to Jersey!?!?!?!

'round my neck of da hoodz!?

[njmuscle66]

Was off for Veteran's Day so I got to sleep late and take the gf out for breakfast. My turkey sausage and scrambled eggs did not look so appealing surrounded by pancakes, omelettes, hash browns, etc. But I could not be tempted. I have no issues going out for dinner with others and sticking to my plan. Order what you want, have dessert. I mean someone should enjoy the food if I can't LOL. The bodybuilding lifestyle and competing is something that I choose to do. Although I get a lot of support from my gf and son, I make sure that it does not impact them. Low carbs or not, no reason to be annoyed, agitated, or just a general pain in the ass to be around. Bodybuilding should be a part of your life, not your life. Precontest we still go out to dinner. I just make good choices. A trip to the shore just means a little extra prep for meals. I just see some many instances (often from posters on this board) where bodybuilding consumes a person's life and when that is over, or they don't have the success in the sport they expected, they have nothing else.

Hit legs tonight and I will admit that it is one bodypart that I have not been training hard enough lately. Had some lower back issues and just starting to feel comfortable squatting again. Unfortunately my gym is very small and often the ONE squat rack is being used for curls or being utilized by the trainers. I am really just making excuses for myself and have to get back under the rack


Leg Press- 4 work sets of 8-10 (started at 7 plates each side & worked up to 8)
Leg Extensions-3 sets of 12-15
Leg Curls-4 sets of 6-8
DB Stiff Leg Deadlifts 90lb DB for 8-10 reps
*** luckily my legs have always been a solid body part but I need to get back to heavy training if I intend to compete in the spring
Shrugs 4 sets of 6-8 at 315

Cardio 16 minutes on Ellipitcal HIIT (if truly doing HIIT all you can do is 16 minutes LOL

I actually lost another lb Hungry as hell-Especially at night. But a diet soda or some sugar free jello seems to take the edge off.

Updated pics and video over the weekend

Time for my egg meal and sleep