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  1. #61
    Progressively Overloading Incubusfan18's Avatar
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    Thursday, February 2

    Pretty lackluster workout today, started out good but got really sluggish todays the end. I really have to start saving about 1/3 of my daily carbs for my preworkout meal.

    Back & Shoulders Hypertrophy

    Wide Grip Chins

    2 x BW x 10

    Just to get everything warmed up.

    Supported T Bar Rows

    6 x 72.5 x 3

    Speed work.

    Standing Military Press

    45 x 15
    65 x 10
    85 x 5
    4 x 95 x 4

    This is my new power shoulder exercise for awhile, so I didn't come close to failure today and just focused on perfecting the form.

    Straight Arm Cable Pushdowns/Pullovers

    3 sets

    Smith Machine BTN Press

    3 sets

    Close Grip Pulldowns

    3 sets

    Lying Rope Facepulls

    3 sets

    DB Rows

    3 sets

    Seated DB Lateral Raises

    3 sets

    Wide Grip Cable Rows

    3 sets

    For these, I pulled to my sternum and focused on contracting my lower traps and middle/upper back area, so I kept the weight pretty light.

    Smith Machine Behind-The-Back Shrugs

    2 sets

    Cardio: 400 calories of MISS on the stationary bike. I was exhausted at this point and I have legs tomorrow so I figured HIIT would be a bad idea.

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  2. #62
    Mr. Mustache LoganCL's Avatar
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    In man! Looking great. BDB looks really nice and so does that vacuum!

    Looked in your old log for starting pics but didn't see much, do you have pics of your start of the cut? And starting weight?
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  3. #63
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by LoganCL View Post
    In man! Looking great. BDB looks really nice and so does that vacuum!

    Looked in your old log for starting pics but didn't see much, do you have pics of your start of the cut? And starting weight?
    Thanks man!

    Starting pics are in the OP, I was 165-170 there.
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  4. #64
    Self proclaimed sorcerer Bnizzle163's Avatar
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    We all have those days, bro. Especially during prep . Just keep pushing! This will only make you stronger.
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  5. #65
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    Originally Posted by Bnizzle163 View Post
    We all have those days, bro. Especially during prep . Just keep pushing! This will only make you stronger.
    Yeah this past week has definitely been the worst so far as far as lethargy. I have an 8 AM class four days a week and I have long days so that drains me by the end of the week. Did you have any particular preworkout meals that helped you push more during your workouts?
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  6. #66
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by Incubusfan18 View Post
    Yeah this past week has definitely been the worst so far as far as lethargy. I have an 8 AM class four days a week and I have long days so that drains me by the end of the week. Did you have any particular preworkout meals that helped you push more during your workouts?
    The only thing that helped me preworkout was a nice cup of black coffee lol. The lethargy is probably the toughest part of prep for me. I can deal with the hunger, but being completely drained, now that blows lol. I noticed that keeping myself busy/moving around seemed to help. Once I sat down, I would basically melt into the chair.
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  7. #67
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    Originally Posted by Bnizzle163 View Post
    The only thing that helped me preworkout was a nice cup of black coffee lol. The lethargy is probably the toughest part of prep for me. I can deal with the hunger, but being completely drained, now that blows lol. I noticed that keeping myself busy/moving around seemed to help. Once I sat down, I would basically melt into the chair.
    Haha I hear you there, I've decided to buy SAN Fierce...supposed to be one of the best preworkout supps out there. For me actually, the hunger is by far the hardest to deal with. My appetite is ravenous, especially at night, so cravings are definitely gonna be the hardest thing to deal with during prep. This is also largely do to living in a dorm, eating in dining halls, etc.
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  8. #68
    Registered User andyboi's Avatar
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    bro, lethargy is my middle name right now. I am 13 weeks out and tired as phuk! funny thing is, it has hit all of a sudden, I was fine when my macros were at 275g of Carbs. Now? 450 and I am really struggling. I think it's just a prolonged time dieting, it really takes a toll on the body.

    Unlucky for me, I have a desk job lol Keep going man, I got your back and so do the rest of us here. You are looking ON point, that's for sure!
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  9. #69
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by andyboi View Post
    bro, lethargy is my middle name right now. I am 13 weeks out and tired as phuk! funny thing is, it has hit all of a sudden, I was fine when my macros were at 275g of Carbs. Now? 450 and I am really struggling. I think it's just a prolonged time dieting, it really takes a toll on the body.

    Unlucky for me, I have a desk job lol Keep going man, I got your back and so do the rest of us here. You are looking ON point, that's for sure!
    That's literally the same thing that happened to me. Up until a few days ago I felt fine but now I'm really feeling it...can't wait for refeed! And so jealous of those macros haha.

    Thanks bro, in this together through all the ups and downs, but one thing's for sure, NO F*CKING BACKING DOWN!
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  10. #70
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    Friday, February 3

    Lower Hypertrophy

    Deadlifts

    6 x 155 x 3

    Speed work.

    Donkey Calf Raise Station

    6 x 2 PPS x 15

    TUT reps with a squeeze at the top of each rep, I performed these as a superset with the speed work.

    DB Lunges

    27.5 x 10
    35 x 10
    45 x 10
    2 x 55 x 10

    Lying Leg Curls

    4 sets

    Leg Extensions

    4 sets

    Cardio: 17 minutes of HIIT on the stationary bike. I read in Layne's Q&A that the intense periods should be no more than 30 seconds, and 3-4 minutes of low intensity should be in between these high intensity bursts, so that's exactly what I did today.

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  11. #71
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    8 weeks out baby! Refeed day!



    I have really been looking forward to this refeed day. I had a bowl of Trix and Rice Krispies with skim milk right after I woke up, and a BIG bowl of cream of wheat before my workout. Today is chest and arms hypertrophy day, but since it's a refeed and a Saturday, I figured I would split up the workouts. Chest AM and Arms PM with some cardio. The chest pump was insane today, felt really good in the gym. Striations and veins throughout my shoulders and chest when I have a full pump. Right now I'm off to 16 Handles for some FF frozen yogurt, gonna make a pizza when I get back (Pillsbury crust, FF mozzarella, low cal pizza sauce, grilled chicken), and then hit the gym again. Anyways, here's the chest workout:

    Chest Hypertrophy

    Incline BB Bench

    3 x 115 x 12

    Smith Machine Medium Grip Flat Press

    3 sets

    Smith Machine Wide Grip Decline Press

    2 sets

    DB Pullovers

    3 sets

    All about the MMC here and squeezing the chest at the top. Used a 50 for a set and then did two sets with a 60.

    Low Cable Flyes

    2 sets

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  12. #72
    Registered User adunbar35's Avatar
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    quick question, you taking any of your sets to failure during your contest prep?
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    Originally Posted by adunbar35 View Post
    quick question, you taking any of your sets to failure during your contest prep?
    Failure as in failure on the positive or true failure? I take the last one or two sets of each exercise on hyper day to failure, and take most to failure on power day unless I'm trying to ease in to my power exercise.
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  14. #74
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    Originally Posted by Incubusfan18 View Post
    Failure as in failure on the positive or true failure? I take the last one or two sets of each exercise on hyper day to failure, and take most to failure on power day unless I'm trying to ease in to my power exercise.
    Uhh both I guess haha. Oh alright thanks. Was just curious because I am planning on cutting soon and sticking with PHAT but wasn't sure if maybe I shouldn't be going to failure just because of the calorie deficit. Makes sense though
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  15. #75
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Layne states that the all out part of HIIT should last no more than 30 seconds because IF you are TRULY doing HIIT correctly, it would be physically impossible to do more than 30 seconds (i.e. your legs would literally fail). Is this how you're performing HIIT? Don't be like some of my clients who "claim" they're doing HIIT when in reality they're doing "heart rate zone training"
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    Originally Posted by Bnizzle163 View Post
    Layne states that the all out part of HIIT should last no more than 30 seconds because IF you are TRULY doing HIIT correctly, it would be physically impossible to do more than 30 seconds (i.e. your legs would literally fail). Is this how you're performing HIIT? Don't be like some of my clients who "claim" they're doing HIIT when in reality they're doing "heart rate zone training"
    Haha I guess I wasn't before but now I am doing HIIT. I notice that now my BPM is much higher during the 30 seconds of all out when I do 4 minutes of rest in between high intensity periods.
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    Saturday, February 4

    Arms Hypertrophy

    Rope Pushdowns superset Bench Dips

    4 sets

    Rope Hammer Curls

    4 sets

    One Arm Overhead DB Extensions

    3 sets

    Seated DB Curls

    3 sets

    High Cable Rope Extensions

    4 sets

    Cable Curls

    3 sets

    Cardio: 300 kcals of HIIT on the stationary bike.

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    Stocking Up!

    Just put in a few orders. I bought SAN Fierce, orange triad, WF pancake syrup, low carb wraps, low carb pitas, and 48 bags of Jolly Time 94% fat free kettle corn minis! So stoked for all of this to come, the kettle corn is gonna be my savior during prep. Also, I bought a bunch of stuff at the supermarket today: Weight Watchers whole wheat wraps, FF cheddar and mozzarella, FFGY, Smart Balance light, light italian bread, low calorie pizza sauce, and Pop Tarts . Gonna be making tons of paninis and quesadillas!
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    Self proclaimed sorcerer Bnizzle163's Avatar
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    First off, bravo on the purchases. Everything you bought is tasty and great when dieting (minus the pop tarts. they're tasty but sometimes hard to fit in lol). Secondly, try this for HIIT :
    5 min warm up
    all out 15-20 second interval (crack up the resistance so it's IMPOSSIBLE too do more than 15-20 seconds)
    40-45 seconds recovery
    repeat all out interval.
    Do 10 of these to start with a 5 minute cool down at the end. I sh** you not, this will press the puke button lol. I'm not a firm believer in spot reduction, but I honestly believe that this had something to do with helping me achieve straited glutes last prep. That and a couple guys from 3DMJ
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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    Originally Posted by Bnizzle163 View Post
    First off, bravo on the purchases. Everything you bought is tasty and great when dieting (minus the pop tarts. they're tasty but sometimes hard to fit in lol). Secondly, try this for HIIT :
    5 min warm up
    all out 15-20 second interval (crack up the resistance so it's IMPOSSIBLE too do more than 15-20 seconds)
    40-45 seconds recovery
    repeat all out interval.
    Do 10 of these to start with a 5 minute cool down at the end. I sh** you not, this will press the puke button lol. I'm not a firm believer in spot reduction, but I honestly believe that this had something to do with helping me achieve straited glutes last prep. That and a couple guys from 3DMJ
    Will try, thanks dude! How often would you recommend doing this per week?
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    New Pictures

    Took a few pictures this afternoon after lunch. The lighting is really harsh, and I was having trouble flexing my legs because they are so sore. However, I am getting nervous because my hams/glutes are still REALLY smooth, and my lower back is still holding a good amount of fluff.


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    Offseason Program

    I know I still have a little under eight weeks to go, but I can't help thinking about the offseason. I'm gonna hardcore binge the night of the show and the day after the show, but I'm gonna reverse diet after that and try to stay lean while making maximal strength and size gains. As much I enjoy the traditional bodybuilding split, I'm gonna do Wendler's "Big But Boring" 5/3/1 program.

    Monday

    Military Press 5/3/1
    Bench Press 5x10
    Chins 5x10
    Hammer Curls 3x10
    Skull Crushers 3x10
    Face Pulls 3x10

    Tuesday

    Deadlift 5/3/1
    Squat 5x10
    Cable Crunches 5x10

    Thursday

    Bench Press 5/3/1
    Military Press 5x10
    DB Rows 5x10
    Hammer Curls 3x10
    Skull Crushers 3x10
    Face Pulls 3x10

    Friday

    Squat 5/3/1
    Deadlift 5x10
    Hanging Leg Raises 5x10

    I obviously need to just put size on everywhere, and my strength across the board absolutely sucks, so this will be the best platform for me to grow on.

    Going back to contest prep, I am starting to get concerned. Weight loss is slow, and as this is my first prep and I am doing it myself, I am having trouble deciding what to do. I am thinking about making refeeds more frequent, increasing the cardio, but I am hesistant to decrease my macros because my calories are low as it is and I don't want to risk losing muscle. Any thoughts? I know you guys can't give precise advice because everyone responds different to different protocols, but honestly any opinions would be appreciated!
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    caught you mirin Devils's Avatar
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    You could be at a better position at 8 weeks out, but not point worrying about it, keep hitting it hard.

    What are your current macro's and calories? I wouldn't make refeeds more frequent. Try adding some LISS cardio daily on top of what you're doing already. Burn an extra 350-500 cals per day.
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    Originally Posted by Devils View Post
    You could be at a better position at 8 weeks out, but not point worrying about it, keep hitting it hard.

    What are your current macro's and calories? I wouldn't make refeeds more frequent. Try adding some LISS cardio daily on top of what you're doing already. Burn an extra 350-500 cals per day.
    My macros are 200/180/40 with a refeed once a week at 250/390/35. I have been doing 5 cardio sessions a week, 2 of them are MISS (on days before I train legs) and the other days are HIIT. Each session I aim to burn 300 calories. I am a college student so I have a very active lifestyle (i.e., I walk to all my classes, meals, training sessions) but I would be willing to add more cardio. Thanks!
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    Originally Posted by Incubusfan18 View Post
    My macros are 200/180/40 with a refeed once a week at 250/390/35. I have been doing 5 cardio sessions a week, 2 of them are MISS (on days before I train legs) and the other days are HIIT. Each session I aim to burn 300 calories. I am a college student so I have a very active lifestyle (i.e., I walk to all my classes, meals, training sessions) but I would be willing to add more cardio. Thanks!
    Everything looks good, I think you're just going to have to stick with it. You will get leaner every week and it's just extra time you may need, but don't worry about that.

    You could try higher fats and drop down to 100g of carbs on off days. Same calories but just different macro's. Refeed days could be 160/400/40 centered after low carb days.
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    Originally Posted by Devils View Post
    Everything looks good, I think you're just going to have to stick with it. You will get leaner every week and it's just extra time you may need, but don't worry about that.

    You could try higher fats and drop down to 100g of carbs on off days. Same calories but just different macro's. Refeed days could be 160/400/40 centered after low carb days.
    Interesting idea, I haven't considered doing that yet. So something like 200/100/75 on off days. The only reason I wouldn't is because I've heard the effects of low fats are gradual and become more significant over a long period of time, and I wouldn't want to ruin this. Do you know any more about this?
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    Originally Posted by Incubusfan18 View Post
    Interesting idea, I haven't considered doing that yet. So something like 200/100/75 on off days. The only reason I wouldn't is because I've heard the effects of low fats are gradual and become more significant over a long period of time, and I wouldn't want to ruin this. Do you know any more about this?
    Not really, only from the experience of going under 50g fat for the weeks leading up to competition. Hormonally I just didn't feel energised.
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    Originally Posted by Devils View Post
    Not really, only from the experience of going under 50g fat for the weeks leading up to competition. Hormonally I just didn't feel energised.
    That's how I'm beginning to feel and to be honest, it kind of sucks. I only opted to go the low fat route because I see the success that so many of the 3DMJ clients are having on this kind of diet; since I don't have a coach, I have been trying to model my prep after this style.
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    That vaccuum cuzz! Nutso.

    Keep on hammering away . Lookin' solid

    P.S. Strong Keystone Light. Dat dere college budget beer
    I'M ON A MISSION. OPERATION: 2013 PRO CARD. JOIN ME FOR THE RIDE ;) http://forum.bodybuilding.com/showthread.php?t=139931113
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    Originally Posted by CHRIS925 View Post
    That vaccuum cuzz! Nutso.

    Keep on hammering away . Lookin' solid

    P.S. Strong Keystone Light. Dat dere college budget beer
    Hahaha nice spot bro, yeah that'd be my roommate...I haven't drank since NYE. Thanks, will do.
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