20-year old IFPA Pro Natural Bodybuilder's Journey to the Pro Stage

[FATHER FLEX]

That costume made me nearly crap myself. LOL!

[Masknight]

lol. no jay, i was kidding. it's not racist; if you've ever seen the show 30 rock (hailirious. a reccomended must watch), one of the characters puts on black paint on their face and starts running around acting like a sterotypical black person.

[DieHards77]

Originally Posted by B-Neva

hahaha that is a good costume. At first I was like "ok he's a black guy but who?"

and I don't want to start any racism arguments lol but only an idiot would consider you racist wearing that.

hahah yea i mean really bill cosby is the man, if a black person finds that offensive your honestly just looking for trouble for no reason lol

Originally Posted by BaFtub

Stronggg ass deadlifts Jay. Lmao @ Bill Cosby. You could've soooooo went as Billy Mays haha.

I was affraid billy mays and michael jackson were going to be this years Joker... WAYYY over played.
Yea my deadlifts felt awesome doing them except i had a football game later that night so I woke up with my back yelling at me the next morning hahah

Originally Posted by FATHER FLEX

That costume made me nearly crap myself. LOL!

hahahah it was funny it actually brought back memories from 2 months ago putting on dream tan while i was painting my face

Originally Posted by Masknight

lol. no jay, i was kidding. it's not racist; if you've ever seen the show 30 rock (hailirious. a reccomended must watch), one of the characters puts on black paint on their face and starts running around acting like a sterotypical black person.

hahah its all good man, I actually want to start watching that show. Its next on my list once I finish watching all of the curb your enthusiasm seasons

[MKW]

Hahaha amazing costume man

[DieHards77]

11/4 - LEGS!!

1a. Hip adductor
150x10/170x10(2)

1b. Hip abductor
170x12/190x10(2)

2. Front squats
135x10
185x6
275x5
295x4
315x3!!!! Pr, breaking my previous of Two reps while ~12lbs lighter

3a. Standing leg curls
140x10/
150x10
160x10

3b. Donkey calves
360x10
380x10(2)

4.1-leg extentions
110x10
120x10
5.leg extentions
280x10(2)

6a. Seated leg curls
270x10
285x10(2)

6b. Seated calve press
5 plates x 10(3)

I'm so happy with how things are going post contest it's great. Sure I had some of those rough days emotionally where I was pissed my abs and striations were disapearing infront of my eyes and those days when I could litteraly feel my hormones going bi-polar but tomorrow is the 2 month marc post contest. I'm 20lbs heavier than my contest weight and 15lbs lighter than my pre contest weight and already hitting pr's I'm absolutely thrilled with how everythings going in all facits of my recomp, my bodyweight has been steadily slowly increasing, I feel great, my emotions/hormones are finally coming in check with normality, I've been having very intense workouts and once again did I mention I'm ALREADY HITTING PR's!!

It's funny looking back at my contest prep it doesn't seem possible I put myself through such hardship like that for 16 weeks, it's kind of a feeling of "how the hell did I do that" type of thing and I think to myself how am o ever going to be able to do that again but I know come 2 years from now with my competitive nature I will be itching to unviel what yet another two years of offseason hard wor has added to my physique. Past off season added >18lbs to my contest weight, let's see if I can beat that this go around

[Masknight]

killing it as always jay-man. doesn't that 300+ hurt like a b*tch hole for front squats? also, how about a diet post up when you get a chance; it's always interesting to see what bbers are eating.

keep it up!

[B-Neva]

^ what he said bout front squats

Do you do front squats Oly style or cross-grip? If you can do 315 with cross grip that is amazing LOL I can't imagine how much it would hurt

[DieHards77]

Originally Posted by Masknight

killing it as always jay-man. doesn't that 300+ hurt like a b*tch hole for front squats? also, how about a diet post up when you get a chance; it's always interesting to see what bbers are eating.

keep it up!

Isnt that the fun of legs day? It doesnt hurt to bad, it rests right on top of my front delts.

Yea sure thing, ill post my diet as of today.

-Meal 1-
2whole eggs
4 whites
1slice ff cheese
1 oz ham
60g oatmeal
26g kashi cereal

60g Carbs/40g protein/13g fat

-Meal 2-
60g Oatmeal
46g scivation whey
32g natural more PB
40g blueberries
60g Carbs/40g protein/13g fat

-Meal 3-
60g Oatmeal
46g Scivation Whey
28g Naturally More
8g Almond Butter (ran out of naturally more)
20g blueberries (ran out of blueberries haha)
55g Carbs/40g protein/13g fat

-Meal 4-
2 slices WW Bread
1 can tuna
1 slice ff cheese
7oz Red Potatoes
75g carbs/40g Protein/3g fat

-Meal 5-
.75 cups Brown Rice
4 oz WW Pasta
4 oz Red Potatoe
1 can tuna
4 egg whites
75g Carbs/40g protein/3g fat

Thats where im at right now for today, One more meal and im going to head to sleep in a couple of hours.
also i do have to mention now that im not prepping for anything I definitly tend to snack on whatever im preparing while im preparing it or just grab some almonds or something while passing through the kitchen so my total macros are a little higher than they appear, not much, not anything dramatic, but a little bit.

Originally Posted by B-Neva

^ what he said bout front squats

Do you do front squats Oly style or cross-grip? If you can do 315 with cross grip that is amazing LOL I can't imagine how much it would hurt

I do them cross grip. I dont even know what Oly style is haha Its really not that uncomfertable for me. I rest the bar basically right between my kneck and my front delts, fits almost perfectly. I am left with a nasty red lines going across my front delts when im finished but its all worth it. Nothing quad workout wise compares to front squats though IMO.

[B-Neva]

Originally Posted by DieHards77

I do them cross grip. I dont even know what Oly style is haha Its really not that uncomfertable for me. I rest the bar basically right between my kneck and my front delts, fits almost perfectly. I am left with a nasty red lines going across my front delts when im finished but its all worth it. Nothing quad workout wise compares to front squats though IMO.

yea for me IF I actually do them (rarely) it sits on my freaking collar bone, theres no other way for me to put because the bone sticks out and then I'm almost choking myself haha

[DieHards77]

Originally Posted by B-Neva

yea for me IF I actually do them (rarely) it sits on my freaking collar bone, theres no other way for me to put because the bone sticks out and then I'm almost choking myself haha

yea it takes some time to get used thats for sure. Lately ive been switching week to week wether I do back squats or front

[DieHards77]

On another note just weighed in at 207.4 this morning, exactly a 1lb increase from last week. Eyeballed diet is spot on

[S.O.u.L.m.A.N]

May I ask how you did the donkey calf raises? I hope you didn't have dudes sitting on your back!

[DieHards77]

Originally Posted by S.O.u.L.m.A.N

May I ask how you did the donkey calf raises? I hope you didn't have dudes sitting on your back!

What do you think I have a training partner for? Nahh im just kiding lol Theres a donkey calve raise machine, looks very strange while doing it but it works like a charm

[DieHards77]

Heres todays workout, I was feeling a little achey joint wise i dont know why so I did a little more machine work than normal.

11/5 - Delts/Traps

1a. Seated Lateral db raises
40x10
45x8
45x10

1b. Seated db rear delts
25x10
30x10(2)

2a. Front military hammer strengt
180x6
200x5(2)

2b. Behind the back bb shrugs
315x10(2)
335x10

3a. Hammer strength shrugs
410x10
430x10
450x10(2)

3b. Seated db front raises
50x8
55x7(2)

4. Cybex lateral raises
130x12
140x10
150x10

5. Reverse flies
210x10
225x10(2)



On a side note, I got a job today haha I wasnt really looking to intensely for a job or anything but as I went into old navy the other day to buy some clothes I saw they were hiring. I applied last night, got called for an interview, took my interview at 4, was hired by 4:40, BOOM! lol I start tuesday, ~15 hours/week so it doesnt interfeer with my school and everything to much just enough to stock up on some money for the holidays.

[S.O.u.L.m.A.N]

That's great man. 10-15 hours per week I find is optimal for a student job. Anything more and it's just problematic. Maybe you can get discounts on clothes too. I always buy jeans from old navy. I love their 2 pairs for 50 deal they usually have.

[B-Neva]

grats on the job! It's definitely nice to have a job during school but not when you spend your whole paycheck on gas to get to school lol

[DieHards77]

Originally Posted by S.O.u.L.m.A.N

That's great man. 10-15 hours per week I find is optimal for a student job. Anything more and it's just problematic. Maybe you can get discounts on clothes too. I always buy jeans from old navy. I love their 2 pairs for 50 deal they usually have.

Oh yea, as much as ill like the money I know school and grades are my number 1 priority. Im going to keep the job as long as it doenst effect that side of my life. And yea im pretty sure we get discounts on clothes haha

Originally Posted by B-Neva

grats on the job! It's definitely nice to have a job during school but not when you spend your whole paycheck on gas to get to school lol

Thanks man, even better is the fact that my gym is DIRECTLY across the street, hopefully I get an hour lunch break then this just got even better.

[DieHards77]

Had an amazing weekend in Penn State with my dad. Watched the basketball game friday night followed by the pep rally and then the football game on Saturday. If only they wouldve won the day would have been complete, oh well. Still had a great trip.

Spent today catching up on TONS of work I have due over the next few days that I didnt do over Saturday and Friday due to being away. I hit a solid chest/delts workout today. I hit 250x5 on incline BB bench today without a spotter (a.k.a I had one more in me). I have to combine a little bit to make up for the day lost from the gym Saturday, no big deal, thats why i dont skip out on the gym for no reason because I know there will be times where I have to take an etra day off here or there because things come up and Ill gladly skip the gym to go to a penn state game with my dad.

Tonight had an intramural arena football game with my friends, we lost but it was a lot of fun. Ive still got my moves from high school running back days took a screen pass almost the length of the field.

[DieHards77]

Organic Buckwheat Pancakes+Crushed Almonds+Walden Farms Pancake Syrup is amazing. Also had some cottage cheese and bluberries on the side

[DieHards77]

11/10 -back/traps/calves
Well I've been studying all morning for a test I have at 4:25 and no better study break than a back workout!

1. Cg lat pulldowns
220x10
230x10
240x10

2. Deadlifts
185x10
245x8
295x6
375x6
405x4
405x5

3a. Pullups
45 x 6(3)

3b. Standing calves
380x10
420x10

4a. Hammer Strength low row
270x10
280x9
280x10

4b. Donkey claves
Rack x10(3)

5. Rack chins
105x8
105x10
105x8

6. Cybex row machine
-I've neve done this before but god damn I like it. *It isolates your upper middle back (one of my weaknesses) like nothing I've ever done
170x10
180x10


Amazin workout. *Didn't push the weights up on deadlifts because if I try to get a pr everytime with 1-3 reps IMO ill sacrifice form and it just isn't necessary
I realized I've never physically stated my goals for this offseason Now that everything is starting to even itself out post contest here it goes:

1) Be a better friend/son/brother to everyone close to me
2) Bench 365 by my 21st Birthday (April 22nd)
3) Deadlift 495 by my 21st Birthday (April 22nd)
4) Squat 455 by my 21st Birthday (April 22nd)
5) Front Squat 365 by my 21st Birthday (April 22nd)

Pretty loafty goals but who gets anywhere by setting goals that are easily atainable?
My current totals in those lifts are:
Bench: 325 1rm
Deadlift: 435 x3
Squat: 405 x3
Front Squat: 315 x3

[ChicagoBldr]

Dude, that food looks awesome, even though it's upside down :P

Also, nice back workout, but, even better, awesome goals. You can do it. To top it off, I've always thought you seemed like a pretty stellar d00d, but the fact that you put your #1 goal as that, just proves it.

[DieHards77]

Originally Posted by ChicagoBldr

Dude, that food looks awesome, even though it's upside down :P

Also, nice back workout, but, even better, awesome goals. You can do it. To top it off, I've always thought you seemed like a pretty stellar d00d, but the fact that you put your #1 goal as that, just proves it.

As much as I try not to, I do sometimes get overly focused since I do love lifting/bodybuilding so much where it becomes a fault then i tend to block out the people important to me. I need to stop doing that. period. Life is full of great experiences and bodybuilding is here to enhance my life not take it over. Im freakin' 20 years old im going to enjoy myself a bit while I still can hahah

With that being said I am ready to KILL some big weights before I get ready to compete again!! haha

[DieHards77]

WNBF Worlds Tomorrow time to get a general idea of how much im going to get my ass kicked next time I compete

[BaFtub]

Originally Posted by DieHards77

WNBF Worlds Tomorrow time to get a general idea of how much im going to get my ass kicked next time I compete

LOL tell me about it. You bringing a Camera along like me? time to spy LOL

[_Wrath_]

ill be at worlds also

[DieHards77]

Originally Posted by BaFtub

LOL tell me about it. You bringing a Camera along like me? time to spy LOL

gotta find my charger thats been MIA forever haha

Originally Posted by _Wrath_

ill be at worlds also

awesome man, if you recognize me definitly stop me and say hello

[DieHards77]

I really wish WNBF worlds and IFPA Yorton Cup werent on the same weekend, I would love to go to the Yorton to see exactly whos going to kick my ass in two years.

[_Machine_]

Awesome log ... I just stumbled across it and read through the whole thing. To be a pro at 20 years old has to be surreal, but you have definetly put in an ample amount of hard work and have a great deal of dedication to bodybuilding! You have a great outlook on bodybuilding and life in general, and no doubt you will go as far in this sport as you like. Coming off my first prep I realized how hard it is to transition from bodybuilding almost overtaking every aspect of your life and then trying to balance bodybuilding so that it complements a healthy lifestyle with family and friends.

Good luck with all your future goals!

[DieHards77]

Originally Posted by _Machine_

Awesome log ... I just stumbled across it and read through the whole thing. To be a pro at 20 years old has to be surreal, but you have definetly put in an ample amount of hard work and have a great deal of dedication to bodybuilding! You have a great outlook on bodybuilding and life in general, and no doubt you will go as far in this sport as you like. Coming off my first prep I realized how hard it is to transition from bodybuilding almost overtaking every aspect of your life and then trying to balance bodybuilding so that it complements a healthy lifestyle with family and friends.

Good luck with all your future goals!

Thanks so much man, words like that means a lot to me and helps keep me being as consistant as I am. Coming off prep has almost been more of a mind f**k than prep in itself. Its hard to go from being 100% scheduled and on point with every aspect of your life to allowing yourself to relax and enjoy normality a bit more. Took me a good 2 months before everything was a little back to normal in my life but now it is and all is well lol

[DieHards77]

11/16 chest / bi's

1. Flat bb bench
135 x 10
185 x 10
225 x 3
275 x 6
295 x 3
295 x 5

2. Incline db bench
105 x 6
110 x 5
110 x 5

3. Decline bb bench
295 x 3(2)
275 x 5

4. Pec deck
285 x 10
300 x 10

4b. Preacher curl machine
80x10(3)

5. Decline crossovers
130x10
130x11
130x10

5b. Db alternating curls(dropsets)
55x7 / 45 x 4(2)
55x 6/ 40x4 / 30x5

This past weekend me, Bret and zak drove down from Binghamton to NYC tocheck out the wnbf worlds and even though I'm pro in the IFPA I was looking forward to seeing some of the level of competition I'll be going against in 2-3 years and wow do I have some work to do. Not only do these guys have enormous size but what really stood out to me was there muscular density. They are just unbelievably thick all around. It really puts into perspective the amount of work I must put in to reach the level I want to in thiis sport.
Other than that it was an awesome day, nothing better than chilling all day eith people who have the same passion as you do about bodybuilding. Also I met up with my parents in the city as well since they were there for something completely urelated but I got to grab dinner with them which was nice.

On my lifting side of things I took a couple extra days off this weekend (3 to be exact) because I felt as injuries and soreness were catching up to me. I've been going strong and consistent in the gym since long before my prep started back in may with only 1 deload week on that time span(week after my contest). I figured 3 days would let me recover a bit and it did until Sunday night i went to make a diving catch in my intramural football league and busted up my wrist pretty bad. It didn't start to hurt until a lttle after but it's killing now and killed during this workout but I went through it anyway. Hurt a lot surfing presses but I'm stubborn haha. Hopefully it heals itself pretty quickly but i'm not taking it easy because of it so I'll just watch it as I go along