AST Sports Science SHREDS healthybodies for the WNBF Pro Stage

[Big.Jazayrli]

so brad i took the pumpkin cake to the next level today

same recipe + 1 scoop vanilla whey, 1 extra egg white, some splenda, and some cinnamon (all of these in the cake and i also used a food processor to powderize the oatmeal, works very well.)

then.. to bring the frosting up with the cake, i mixed 1 triangle of low fat laughing cow with 50g of trader joes greek yogurt and some splenda. i swear with enough mixing it tasted like cream cheese frosting with only 2g of fat

b-e-a-utiful.

[healthybodies]

Originally Posted by Bnizzle163

Great leg workout, Brad! Squatting 345!!! NICE!

Looks like Jamie had an awesome leg day as well!

Thanks Billy, my second attempt at the meet is 350 so I wanted to get close to that today. Jamie will blow away 160 at the meet. We still need to load her on the secret Weapon. AST's MICRONIZED CREATINE! She'll get a least another 10, maybe even 15 pounds once we load her with it.

Originally Posted by aguy fish

Be strong Brad, all my thoughts are with you. You're a strong man and your firend would have been proud of you. i don't know you personally, I live very far away in the Frroggies' land but I do understand how you can feel, and I send my best thoughts to you across the Atlantic. All you guys in the Forums are great guys and I wish I could have a chnace to meet you may be once in this life.

Thanks much for your thoughts and for your kind words. I agree with you 100%, everyone here is great.

Originally Posted by toddbz

Yep 325 perfect opener. I think it's E and Bert that told me that at a meet for your opener pick something you do in the gym for a soild triple, then go gym PR, then gloves off ballz to the wall.
What's your other lifts going to look like?

Oh and hell of a job to Jamie! Last time she was here 185 was getting in her head bad lol

Yep, that exactly what I doing.

Sq#1 325, Sq#2 350, Sq#3 365 or more depending on what 350 felt like.
BP#1 260, BP#2 275, BP#3 290 or what ever
DL#1 415, DL#2 430, DL#5 450

Like I said, Jamie is going to blow away all her old PRs She got 185 4 times tonight.

Originally Posted by Big.Jazayrli

so brad i took the pumpkin cake to the next level today

same recipe + 1 scoop vanilla whey, 1 extra egg white, some splenda, and some cinnamon (all of these in the cake and i also used a food processor to powderize the oatmeal, works very well.)

then.. to bring the frosting up with the cake, i mixed 1 triangle of low fat laughing cow with 50g of trader joes greek yogurt and some splenda. i swear with enough mixing it tasted like cream cheese frosting with only 2g of fat

b-e-a-utiful.

MMMmmm. gonna give that cake a try tomorrow. I tried the cow cheese before and although it was yummy, I could not get the consisteny right. It was like "Woa, that was yummy", and then the next bit was like, "ah man, there is no cheese."

[healthybodies]

Monday 11/9/09 Group workout.

Intro After a long weekend off from the gym and from training to recup the emotional tank, I still was not ready to workout this morning. No drive, no desire, I just kept moping around the house until about 6am this morning. Mornings are rough right now. It just is not the same going to the gym knowing Billy will never be there ever again. I was good for my afternoon clients and for the group workout tonight though. Afternoons are better for me. Billy and I rarely met for a workout in the afternoon and if we did get together, it was up at the highschool for cardio and a snack. So tonight I had a really good workout with Big Tom, Jamie and the group we're taking to the meet this weekend.

Brads Workout Sq,DL,BP

Barbell Squat Including warmups
135 x 20
185 x 8
225 x 4
275 x 3
325 x 1
350 x 1

Flat Barbell Bench Press Including warmups
180 x 8
225 x 4 Real strict from here on out. Pausing at the bottom
260 x 1
275 x 1

Dead lift Including warm ups
275 x 6
355 x 1
405 x 1
415 x 1
430 x 1

Jamies Workout Sq,BP,DL
Third day under 100g of carbs so her squat sucked

Squat
95 x 7
115 x 3
135 x 1
150 x 1<---Not deep enough
150 x OOOPsss, dang near fell on her but
150 x 1<--Slight spot to get her up

Flat Barbell Bench Press Excluding warm ups Real strict on these
110 x 1
115 x 1
125 x 0

Dead lift
175 x 3
185 x 1
200 x 1
210 x 0

Other notables, my other two clients set PRs with 195lbs and 130lbs respectively on the deadlift. The same client that got 195lbs on the deadlift also set a PR 165lbs on her squat.
Big Tom hit a 565 Dead lift, 405 squat, and a super strict 290 bench.

Nutrition Only had a cheat meal or two on Saturday for Billys family get together. Other wise Rock Steady

Actual / Goal
Pro-283g / 275g
Cho-294g / 300g
Fat-62.54g / 65g

[Big.Jazayrli]

Originally Posted by healthybodies

MMMmmm. gonna give that cake a try tomorrow. I tried the cow cheese before and although it was yummy, I could not get the consisteny right. It was like "Woa, that was yummy", and then the next bit was like, "ah man, there is no cheese."

it took my a long time to get the two to mix.. perhaps ill try microwaving the cheese first, i dunno, if not, just mash with fork/spoon

[toddbz]

Originally Posted by healthybodies

Sq#1 325, Sq#2 350, Sq#3 365 or more depending on what 350 felt like.
BP#1 260, BP#2 275, BP#3 290 or what ever
DL#1 415, DL#2 430, DL#5 450

Like I said, Jamie is going to blow away all her old PRs She got 185 4 times tonight.

More than a bit conservative on the deads don't you think? I know I've seen you hit 425 for 6 in the past. Not telling you what to do and all but, open with 430, then 450, then break the chains Sampson. I know you can easily nut those first 2.

Nice for the Jamster! 225 on deads you think?

[healthybodies]

Originally Posted by Big.Jazayrli

it took my a long time to get the two to mix.. perhaps ill try microwaving the cheese first, i dunno, if not, just mash with fork/spoon

Will do!

Originally Posted by toddbz

More than a bit conservative on the deads don't you think? I know I've seen you hit 425 for 6 in the past. Not telling you what to do and all but, open with 430, then 450, then break the chains Sampson. I know you can easily nut those first 2.

Nice for the Jamster! 225 on deads you think?

Yep, I am being conservative. My PR without straps is 425 for 3 reps. I could theorhetically start there, but I wanna be sure I get on the board and 415 get's me my 1,000lbs if I get my squat and my bench. I get 1,000lbs and everything after that is gravy, icing what ever you want to call it.

Besides, that 430 last night was really S L O W!

Jamie just about got 210 last night. She gets stuck on her knees, she needs to drive her hips just a split second later and she would clear them. We load her on AST'S Creatine though, and anything is possible.

[Quelly]

so that was your last heavy day right brad? Resting up the CNS from now til the meet?
And I really like your setup for your lifts, and hey if attempts 1 and 2 fly up on the lifts we can always go for broke on lift 3!

[toddbz]

Originally Posted by healthybodies

Yep, I am being conservative. My PR without straps is 425 for 3 reps. I could theorhetically start there, but I wanna be sure I get on the board and 415 get's me my 1,000lbs if I get my squat and my bench. I get 1,000lbs and everything after that is gravy, icing what ever you want to call it.

Besides, that 430 last night was really S L O W!

Jamie just about got 210 last night. She gets stuck on her knees, she needs to drive her hips just a split second later and she would clear them. We load her on AST'S Creatine though, and anything is possible.

Ahhh then cool
Glute bridges for Jamie for the win! That and some abdominal work cause she looks llike she has a hard time hold the valsalva (sp).

[Big.Jazayrli]

Originally Posted by healthybodies

Will do!



Yep, I am being conservative. My PR without straps is 425 for 3 reps. I could theorhetically start there, but I wanna be sure I get on the board and 415 get's me my 1,000lbs if I get my squat and my bench. I get 1,000lbs and everything after that is gravy, icing what ever you want to call it.

Besides, that 430 last night was really S L O W!

.

just take a double serv. of your preworkout before hand and get that 450. i know you can do it

[healthybodies]

Originally Posted by Big.Jazayrli

it took my a long time to get the two to mix.. perhaps ill try microwaving the cheese first, i dunno, if not, just mash with fork/spoon

Today Hani I took the cow cheese out of the fridge first and let it sit on the counter whilst I mixed up and cooked the cake. I set the cake in the fridge to cool while I ate the rest of my food, cow cheese still sitting on the counter, then when I was done and ready to mix the "frosting" it was nice a soft. It mixed up really well

Originally Posted by Quelly

so that was your last heavy day right brad? Resting up the CNS from now til the meet?
And I really like your setup for your lifts, and hey if attempts 1 and 2 fly up on the lifts we can always go for broke on lift 3!

I was planning on practicing our openers one more time before the meet, but what do you think Eric? Call it good until the meet?

Originally Posted by toddbz

Ahhh then cool
Glute bridges for Jamie for the win! That and some abdominal work cause she looks llike she has a hard time hold the valsalva (sp).

She only has trouble right through middle of the lift. The bar flies of the floor, and she drives her hips FAST once she clears her knees. (Thanks to all the kettlebell swings.) So I think her glutes are good. What she really needs is shorter arms or shorter tib fibs. If the bar were just an inch higher when she startes to drive her hips in, she would clear her knees.

Originally Posted by Big.Jazayrli

just take a double serv. of your preworkout before hand and get that 450. i know you can do it

Lets see that 4 scoops of Anabolic Rush To be honest Hani, I'll just ask Billy to help me and I know he will deliver. I CAN GET IT!!

[Quelly]

I'd personally call it good, the meet is saturday, unless you guys aren't consistent with openers I think any more heavy lifting before the meet would just put potential strain on the cns...if you really aren't confident in them yet...then maybe ONE time each on wednesday or today...or maybe just work on form with really light weight...but then just rest!

[Big.Jazayrli]

Originally Posted by healthybodies

Today Hani I took the cow cheese out of the fridge first and let it sit on the counter whilst I mixed up and cooked the cake. I set the cake in the fridge to cool while I ate the rest of my food, cow cheese still sitting on the counter, then when I was done and ready to mix the "frosting" it was nice a soft. It mixed up really well







Lets see that 4 scoops of Anabolic Rush To be honest Hani, I'll just ask Billy to help me and I know he will deliver. I CAN GET IT!!

what did you think of the "frosting" ?

and we're all praying for you as well as billy man. just don't give in.

On a sidenote: there is a new trainer at my gym, his name is brian bullman. He writes for BB.com and is an IFBB pro, as well as a gold medalist in bench press world championships.

He's an exciting fellow and im hoping he can help me with my powerlifting career. He showed me another way to do BB bench press, and for the first time in 6-7 months i was able to do it (with full depth too!) i can only rep 245 though

[Quelly]

http://forum.bodybuilding.com/showth...hp?t=120281381

[healthybodies]

Originally Posted by Quelly

I'd personally call it good, the meet is saturday, unless you guys aren't consistent with openers I think any more heavy lifting before the meet would just put potential strain on the cns...if you really aren't confident in them yet...then maybe ONE time each on wednesday or today...or maybe just work on form with really light weight...but then just rest!

Will do. I feel VERY confident on all my openers. Maybe just some kettlebell or light total body workouts to keep the carbs moving?

Originally Posted by Big.Jazayrli

what did you think of the "frosting" ?

and we're all praying for you as well as billy man. just don't give in.

On a sidenote: there is a new trainer at my gym, his name is brian bullman. He writes for BB.com and is an IFBB pro, as well as a gold medalist in bench press world championships.

He's an exciting fellow and im hoping he can help me with my powerlifting career. He showed me another way to do BB bench press, and for the first time in 6-7 months i was able to do it (with full depth too!) i can only rep 245 though

It was AWESOME. With the cake and the "frosting" the sucker weighed over a POUND!! FIlled me up for hours.

Originally Posted by Quelly

http://forum.bodybuilding.com/showth...hp?t=120281381

Just commented Eric. I love you bro.

Tuesday 11/10/09

Intro I did not want to, but I felt the urge to do something yesterday workout wise. I interpreted that as Billy telling me to get off my butt and do something. He would never have said it that way, but in his own way, I could hear him saying, "Well you know, you're not really doing yourself any good. Just sitting around, your only wasting away you know. Is there any good that's going to come of it? I don't think so, might as well just do something, it may not be perfect, but something." I'm going to miss that about him. He always showed me respect for whatever it is I have done in this biz, yet he could still light a fire under my sometimes lazy butt. I miss you already bro.

Workout Upper back and stuff

One arm dumbell rows - 45 x 10, 50 x 9, 55 x 8, 60 x 7, 65 x 6, 70 x 5, 75 x 4, 80 x 3, 90 x 2, 100 x 1 <----dont ask me???

Hammer grip pull downs - 180lbs x some reps until it burned, then 2 more x 3 sets each

Dumbbell Rows - 100lbs x something

Straight arm pull downs in a hike position thingy - 60lbs x 20 or so reps x 3 sets

Single straight arm pull down thingys like a row with a cable - 35lbs x 13 or 14 x 2 sets.

Goblet squats - 35lbs x 20 or so reps

Stretch the hips

Nutrition This is the only thing I am worth a damn on as of late.

Actual / Goal
P-274.9g / 275g
C-298.4g / 300g
F-65.7g / 65g Including my fish oil and EFA supps.

Misc Floundering a little.

[toddbz]

Originally Posted by healthybodies

Will do. I feel VERY confident on all my openers. Maybe just some kettlebell or light total body workouts to keep the carbs moving?

Yepper

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

That is one crazy pyramid set of dumbbell rows!

[Quelly]

yeah light work from here on out big guy, cardio, kettlebells, but nothing crazy, i'm not worried though because you are so adapted to a high workload...just no cns stress

[toddbz]

Originally Posted by Quelly

yeah light work from here on out big guy, cardio, kettlebells, but nothing crazy, i'm not worried though because you are so adapted to a high workload...just no cns stress

Same goes for Jamie. She could probably back waaaayyyy off the efforts since she tends to lift so close to her 1rm.

Sarah is stoked to come and route you guys on.

[Quelly]

Originally Posted by toddbz

Same goes for Jamie. She could probably back waaaayyyy off the efforts since she tends to lift so close to her 1rm.

Sarah is stoked to come and route you guys on.

its gonna be a blast!

[healthybodies]

Originally Posted by toddbz

Yepper

Will do

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

That is one crazy pyramid set of dumbbell rows!

I know tell me about it dont ask me?

Originally Posted by Quelly

yeah light work from here on out big guy, cardio, kettlebells, but nothing crazy, i'm not worried though because you are so adapted to a high workload...just no cns stress

I've been floundering about as of late so more cerebral stress than cns

Originally Posted by toddbz

Same goes for Jamie. She could probably back waaaayyyy off the efforts since she tends to lift so close to her 1rm.

Sarah is stoked to come and route you guys on.

Sarah is coming? Well that's cool. Jamie will be excited to have a gals rooting section.

Originally Posted by Quelly

its gonna be a blast!

Looking forward to it thats for sure. Emotional, but fun.

[healthybodies]

Wednesday 11/11/09

Intro-Really weird day. I pulled up to the gym and started crying again for really no reason. Just a fleeting thought about loosing Billy and BAM! tears started rolling. First client really picked up on it too. Did'nt do her the greatest service today. Workout was less than stellar. Trained delts and was questioning life in general. You know the "why am I here" and "does this all really matter" question we sometimes ask. I just walked around the gym and did a little of this and a little of that and thought all the time, "None of this really matters, just have fun, talk to everyone and work as you go." No passion or drive, just going through the motions. Step aerobics was about the same. Just went through it and did not really cheer everyone on like I usually do. All in all a weird day.

Workout-Delts

Seated overhead presses with the smith bar. Excluding warm ups
115 x 12
135 x 10 (3 sets)

Dumbbell presses
75lbs x 10
80lbs x 3 (Phone rang so had to jump up and get it)
75lbs x 10

Kettlebell Press Standing with double bells
44lbs x 5
53lbs x 5
62lbs x 3

Took me about 2 hours to do all this

I had a really nice 40 minute chat with Alberto today. Helped me out a ton. Why re-nvent the wheel, talk to someone who has experience and gone though what I am going through now and learn from them. There is no script or recipe for this and knowledge is power. Knowledge through experience is even more powerfull.

PM Workout 40 minutes step aerobics with weights
In between layers of step
Overhead presses
Sumo Squats with dumbells
"5 second" curls
"Triple crush" Curl-->Overhead press-->Tricep extension the reverse
Front squat with dumbbells
Dumbbell rows SS Triceps kickbacks.

Nutrition
Pro-262g
Cho-315g
Fat-62g

Misc Weighed myself today (Thursday) and showed a .8lb gain. Up to 173lbs this week from 172.2lbs Last week. It's slowing down so I guess it is time to up the carbzzzz. Still weighing my food and licking bowls clean so it's not a chore to eat yet.

[goddaloveme]

Originally Posted by healthybodies

I had a really nice 40 minute chat with Alberto today. Helped me out a ton. Why re-nvent the wheel, talk to someone who has experience and gone though what I am going through now and learn from them. There is no script or recipe for this and knowledge is power. Knowledge through experience is even more powerfull.

AMEN to that! Always helps to have someone to talk to. Keep on keeping on!

[COZ999]

Hey Brad,
is your weight pretty consistent? Seems like I fluctuate btw weights by as much as 5 lbs so its hard for me to judge whether I am still gaining or not?

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

Is there a certain weight you're trying to stay at/reach for the meet Brad?

[healthybodies]

Originally Posted by goddaloveme

AMEN to that! Always helps to have someone to talk to. Keep on keeping on!

Thank you so much. Keeping on is what we all have to do huh? ONe of those constants, Life goes on.

Originally Posted by COZ999

Hey Brad,
is your weight pretty consistent? Seems like I fluctuate btw weights by as much as 5 lbs so its hard for me to judge whether I am still gaining or not?

Mine does as well Anthony, hour to hour and day to day. That is why I always weigh myself on Thursday and Friday mornings on the same scale at the same time of day. I don't step on a scale outside of that. Here is my thinking. I refeed on Saturday, that's getting less and less though as my macros go up, so I know my weight will be up. Then I am super consistent from Sunday on with my macros. I give my body 4 or 5 days to clear out all the excess glycogen and water from the refeed and then weight myself 2 days in a row to check for consistency. It works really well for me and what's more is I can track it.

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

Is there a certain weight you're trying to stay at/reach for the meet Brad?

Not really. It has only been 7 weeks since I competed at the WNBF Pro US Cup. I was 165 there and regardless of if I did this meet or not, I wanted to SLOWLY put the weight back on. I knew I was going to be right in between the 165lb weight class and the 181's, but to be honest I really don't care. This is my first meet and I want to have fun and lift a combined 1,000 pounds. If I do that, the rest will be icing on the cake. After the meet, I plan on just keep the rate of weight gain at about 1 pound per week until I reach 180 or 185, then evaluate.

[toddbz]

Originally Posted by Quelly

its gonna be a blast!

I'm gonna bring my viking helmet and assless chaps!

Originally Posted by healthybodies

Sarah is coming? Well that's cool. Jamie will be excited to have a gals rooting section.

Yepper. She's pretty stoked to see all this really. That and hang after the grunts.

So since you're 173lb will that put you in the 82 class? Or are you gonna try and make the 68's?
Personally I don't think I'd worry the least about making a weight class at this point. Just roll in, yawn, and rip some shhh up

[Big.Jazayrli]

Originally Posted by toddbz

So since you're 173lb will that put you in the 82 class? Or are you gonna try and make the 68's?
Personally I don't think I'd worry the least about making a weight class at this point. Just roll in, yawn, and rip some shhh up

yawn? pssh Brad is gonna Roar

[toddbz]

Originally Posted by Big.Jazayrli

yawn? pssh Brad is gonna Roar

His new nickname...Mufasa!!

Oh he's gonna roar. Xander and I are going to call him on the cell every 35 seconds...from only 15 feet away. Got to keep tradition going HEHE

[Big.Jazayrli]

Originally Posted by toddbz

His new nickname...Mufasa!!

Oh he's gonna roar. Xander and I are going to call him on the cell every 35 seconds...from only 15 feet away. Got to keep tradition going HEHE

yeeeeaaahhh budday

[Quelly]

Originally Posted by healthybodies

Wednesday 11/11/09

Intro-Really weird day. I pulled up to the gym and started crying again for really no reason. Just a fleeting thought about loosing Billy and BAM! tears started rolling. First client really picked up on it too. Did'nt do her the greatest service today. Workout was less than stellar. Trained delts and was questioning life in general. You know the "why am I here" and "does this all really matter" question we sometimes ask. I just walked around the gym and did a little of this and a little of that and thought all the time, "None of this really matters, just have fun, talk to everyone and work as you go." No passion or drive, just going through the motions. Step aerobics was about the same. Just went through it and did not really cheer everyone on like I usually do. All in all a weird day.

Workout-Delts

Seated overhead presses with the smith bar. Excluding warm ups
115 x 12
135 x 10 (3 sets)

Dumbbell presses
75lbs x 10
80lbs x 3 (Phone rang so had to jump up and get it)
75lbs x 10

Kettlebell Press Standing with double bells
44lbs x 5
53lbs x 5
62lbs x 3

Took me about 2 hours to do all this

I had a really nice 40 minute chat with Alberto today. Helped me out a ton. Why re-nvent the wheel, talk to someone who has experience and gone though what I am going through now and learn from them. There is no script or recipe for this and knowledge is power. Knowledge through experience is even more powerfull.

PM Workout 40 minutes step aerobics with weights
In between layers of step
Overhead presses
Sumo Squats with dumbells
"5 second" curls
"Triple crush" Curl-->Overhead press-->Tricep extension the reverse
Front squat with dumbbells
Dumbbell rows SS Triceps kickbacks.

Nutrition
Pro-262g
Cho-315g
Fat-62g

Misc Weighed myself today (Thursday) and showed a .8lb gain. Up to 173lbs this week from 172.2lbs Last week. It's slowing down so I guess it is time to up the carbzzzz. Still weighing my food and licking bowls clean so it's not a chore to eat yet.

it pains me to see you having to deal with this and go through it Brad...only concillation I can give you is that you WILL come out a stronger person on the other side...and I'm glad you have berto as a friend...he was the first person I called and talked to and he really helped me just not feel so lost.