bballbrett5 - Might as well start a log over here too for further input...

**bballbrett5** · 07-01-2011, 04:41 PM

Morning Weight: 194.2

60 Min Incline Treadmill

Abs

-boss said that it looks like i'm losing weight. so that's good i guess. going home this weekend, and i can't lie, i'm hoping to get some comments about looking a lot thinner.

Originally Posted by Leprechauns1021

3 things:

1)

You mad I was at the gym before you getting intimate with the stepmill? Hows my sloppy seconds brah?

2)

okay..see you in your other journal

3) How are you gonna deal with the gyms being closed on Monday? I'm trying to weasel my way into having that as my cardio day and just running outside or somethin.

1) iainevenmad.jpg
2) oh lawd
3) gonna be out of town. run and tell THAT homeboy

**Young9** · 07-01-2011, 05:04 PM

How many cals you burn during that hour cardio session incline walking?

**Leprechauns1021** · 07-02-2011, 02:36 PM

Enjoy your time at home...I'm guessing you got a 3 day weekend off from work?

Watch out though..last time I visited home, I came back 2lbs heavier, and 8lbs heavier the time before that. Feltgoodatthetimebutfeelsbadmannow.

**co1e_train** · 07-02-2011, 05:22 PM

Lookin solid mayne! You know i be lurkin up in this jawn!

**bballbrett5** · 07-05-2011, 06:07 PM

I'm back! I'll resume regular logging tomorrow. Just some notes:

-stayed perfect on hitting my macros, doing cardio, and lifting while at home.
-no sickly comments yet but that i look thinner and look good
-we have two scales at home. on one i weighed 190.0 even and on another i was below 190. will be interesting to see what my normal scale says.

**bballbrett5** · 07-06-2011, 06:02 PM

Morning Weight: 192.2 (after refeed) (low)

Chest/Back/Traps
Bench
275x5
275x5
275x5

One-arm DB Row
80x12
90x10
100x8 drop 60x8

Cybex Machine Incline
11x10
13x8
15x6 drop 8x6

Pullover Machine
8x12
11x10
12x4 drop 10x3 drop 5x12

Cable Fly Superset Cable Pulldown
15x10/42.5x10
20x10/45x10
20x10/45x10

DB Shrugs
80x20
110x10
110x10

50 min stairmaster

-weight was a low that i've seen in my apartment...but it doesn't mean it's the lowest i've been considering i had a few days of not knowing.
-the process is starting to wear me down a bit...

**The Solution** · 07-06-2011, 06:11 PM

Whats Tommy have to say about your progress so far B? Pics are looking real good and seeing some leg separation/detail coming in. Hope you had a good time back Home.

**Bnizzle163** · 07-06-2011, 09:34 PM

Creepin up on the 180's AWWW YEAHHH!!

**bballbrett5** · 07-07-2011, 05:45 PM

Morning Weight: 191.4 (low)

Arms/Calves
EZ Skullcrusher
45psx5
55psx5
55psx5

Incline Hammer Curls
35x10
45x8
45x6 drop 30x6

Overhead Dumbbell Extensions
80x12
110x8
110x8 drop 65x8

Preacher Curl Machine
6x12
9x8 drop 6x8

Rope Push-Downs
8x12
10x8 drop 5x8

Standing Dumbbell Curls
40x8
45x6 drop 27.5x6

Seated Calf Raises
1plate and 25psx15
1plate and 25psx15
1plate and 35psx10

Toe Press Calf Raises
4 sets 1ppsx25

abs

20 MINS HIIT

-bar none the best my arms have ever looked. somehow they were full on these low cals, vascular as a fuk, and some possible striations in the triceps. exciting

Originally Posted by The Solution

Whats Tommy have to say about your progress so far B? Pics are looking real good and seeing some leg separation/detail coming in. Hope you had a good time back Home.

I think he's pleased. I mean, he's not gonna say HOLY CRAP YOU LOOK SICK because he could just look in the mirror. Maybe he'll chime in in this thread when he gets back to posting more...

Originally Posted by Bnizzle163

Creepin up on the 180's AWWW YEAHHH!!

hopefully soon!

**bballbrett5** · 07-08-2011, 05:33 PM

Morning Weight: 192.8

Shoulders/Traps
Standing Military Press
135x5
150x5
160x5

Barbell Shrugs
225x15
365x10
455x5 drop 365x10 drop 315x10

Dumbbell Front Raises Superset Incline Rear Delt Raises
35x8/12.5x10
40x8/12.5x10
40x8/12.5x10

Seated Dumbbell Lat Raises
20x12
25x10 drop 10x10
25x10 drop 10x10

Machine Shoulder Press
8x8
11x6 drop 7x6

Cable Rear Delt
4x10
4x10 drop 2x8

50 Min Stepmill

-say what you want about a more "broscience"/"clean-tard" approach, but i'm definitely seeing a grainy quality that i've never seen before
-hopefully some 8 and 12 week out pictures up tomorrow

**bballbrett5** · 07-09-2011, 01:24 PM

Morning Weight: 193

60 Min Incline Treadmill

abs

8 and 12 weeks out.

**bballbrett5** · 07-09-2011, 01:25 PM

*FDB and side tri omitted for now because I hit them really incorrectly. Will practice those more and put em next week

**bwelch1985** · 07-09-2011, 02:13 PM

What. The. F*ck. Brah.

8 and 12 weeks out and the glutes are already striated!

sh*t is going to get straight up NASTY AS HELL in here.

**Young9** · 07-09-2011, 02:35 PM

wow B. you are in a great spot!

what was ur stage weight last time around?

**bballbrett5** · 07-10-2011, 01:42 PM

Morning Weight: 193.6

Hams/Quads/Calves
Stiff-Leg Deadlifts
315x5
325x5
330x5

Lying Leg Curls
9x10
10x10
11x8 drop 7x8 drop 3x8

Very Wide & Deep Smith Squats
2ppsx10
2plates and 35psx8
3ppsx6 drop 2ppsx8

Glute-Ham Hyper-Extensions
12, 10, 8

Seated Leg Curls
10x12
12x10
14x8 drop 9x8

Inner/Outer Thigh
20/20, 20/20, 20/20

Toe Press Calf Raises
1plate and 25ps20
2ppsx20
2plates and 25psx20

Seated Calf Raises
1ppsx15 Straight
1plate and 25psx12 In
1plate and 25psx12 Out
2plates and 5psx10 Straight

50 MINS stepmill

-Topic for today: Motivation from weakness...What got me through today was the lack of vascularity in my thighs. I know mind is everything, power of positive thinking, etc but I kind of take a little bit of a different spin with it. Rather than focusing on progress thus far, I focus on what I lack and know that everything I'm putting in will achieve that goal. So today, the constant thought was "How bad do you want veins in your hamstrings, Brett? Let's go"

Originally Posted by bwelch1985

What. The. F*ck. Brah.

8 and 12 weeks out and the glutes are already striated!

sh*t is going to get straight up NASTY AS HELL in here.

haha no. don't get it twisted, b. just tie-ins starting to show. 12 weeks from now should be pretty disgusting I hope.

Originally Posted by Young9

wow B. you are in a great spot!

what was ur stage weight last time around?

Thanks, Nick! I think I was high 170s or so. I expect to be right around the same ballpark weight-wise this time but be a completely different bodybuilder.

**Bnizzle163** · 07-10-2011, 01:57 PM

I'm with Britt on that one. I can DEFINITELY see glutes clearly. You're going to be one sick mofo up there!

**bballbrett5** · 07-11-2011, 05:54 PM

Morning Weight: 192.8 (after refeed)

Chest/Triceps
Incline Dumbbell Press
100x5
110x5
110x3

Flat Cable Press
25x12
40x10
40x8 drop 30x8

Incline Smith Press (2 second hold at bottom)
1plate and 25psx8
1plate and 35psx6
1plate and 40psx4 drop 1ppsx6 drop 25psx8

Low Incline Flys
35x12
45x10
55x8 drop 32.5x8

V-Bar Push-Downs
9x15
11x12
12x10
13x8 drop 6x10

Out-In-Front Tricep Press Machine
6x10
8x8 drop 3x8

Close Grip Smith Press
35psx15
45psx10
55psx6 drop 35psx10

abs
50 MINS stepmill

-CRAZY mind games last night and today. Extreme paranoia about calculating macros wrong/doing something wrong as well as convincing myself that I've added 10lbs of fat in the past few days. Oh lawd...this contest prep is something else

Originally Posted by Bnizzle163

I'm with Britt on that one. I can DEFINITELY see glutes clearly. You're going to be one sick mofo up there!

Well there's a difference between striated glutes and having them kind of boxed in. I'm definitely the latter. They will be striated though, don't worry. Just gotta push through a few more months

**FrmrHoss** · 07-11-2011, 06:08 PM

So you dropped weight after the refeed? Jelly of those that pull that one off

**bballbrett5** · 07-12-2011, 06:18 PM

Morning Weight: 191.6

Back/Traps/Biceps
BB Row
275x5
315x5
335x5

Low Machine Rows
10x12
13x10
15x8 drop 10x8

Wide Lat Pull-Downs
10x12
12x10
14x8 drop 8x8

Cable Rows Superset Smith Machine Shrugs
12x10/2plates and 25psx10
13x10/2plates and 35psx10
14x8/2plates and 35psx10

DB Preacher Curls
20x15
25x10
30x8 drop 17.5x8 drop 10x8

Seated Hammer Curls
40x8
40x8 drop 25x8

Curl Machine Superset Rope Hammer Curls
8x10/3x12
9x8 drop 4x8/3x12

55 MINS Stepmill

-Gonna be ramping things up a bit here. It's my time!

Originally Posted by FrmrHoss

So you dropped weight after the refeed? Jelly of those that pull that one off

Well I had somehow gained weight the previous two days, so it seemed that things were kind of getting back to normal rather than actually losing weight. I'd love to see a new low tomorrow, though, and I'd think that would be a "legit" one if that makes sense

**fltallpaul** · 07-13-2011, 05:19 AM

You are in a great spot buddy, keep trucking!

**ConLaV** · 07-13-2011, 03:11 PM

Yeah, great spot for sure.... one day at a time man!

**bballbrett5** · 07-13-2011, 05:06 PM

Morning Weight: 190.8 (low)

20 Min HIIT on bike
40 Min LISS on arc trainer

-come on you stupid 180s...come on

Originally Posted by fltallpaul

You are in a great spot buddy, keep trucking!

Thank you, Paul!

Originally Posted by ConLaV

Yeah, great spot for sure.... one day at a time man!

Absolutely. Just gotta try to live up to your example, buddy!

**adamjohn32** · 07-13-2011, 06:42 PM

Gotta love those arc trainers... Wish they were in more gyms down here in FL.

I third what Paul and Connor said. You're in a great spot, and with sporto in your corner I am looking forward to the final product. You are gonna look nasty.

**bballbrett5** · 07-14-2011, 06:26 PM

Morning Weight: 190.2 (low)

Quads and Hams
Smith Squats (feet close ATG)
1pps x 20
1 plate and 25 ps x 15
2pps x 7
1plate and 25 x 6 drop 25ps x 12

Hack Squats superset Leg Press
1pps x 12/2plates and 25psx12
1plate and 25ps x 8/3 plates and 25ps x 12
2pps x 6/4plates and 5ps x12

Seated Leg Curls
12x12
14x10
15x8 drop 9x8

Walking Barbell Lunges
70x12 steps each leg
105x8 steps each leg
130x6 steps each leg

Leg Extensions
90x15
95x15
130x10 drop 70x10 drop 30x10

Inner/Outer Thigh
20/20
20/20
20/20

abs

55 min stairmaster

-my body is fukin READY for a refeed tomorrow

Originally Posted by adamjohn32

Gotta love those arc trainers... Wish they were in more gyms down here in FL.

I third what Paul and Connor said. You're in a great spot, and with sporto in your corner I am looking forward to the final product. You are gonna look nasty.

Yep I fully trust Tommy to make me suffer and look good

**bballbrett5** · 07-15-2011, 05:51 PM

Morning weight: 190.2

Chest/Back Width/Shoulders
Incline Dumbbell Press
80x10
100x6
110x4 drop 65x8

Reverse Grip Machine Lat Pulldown Wide
12x12
14x10
15x8 drop 9x8

Smith Machine Upright Rows
35ps x 12
45ps x 10
45 ps x 8 drop 25ps x 8

Cybex Machine Incline Press
11x10
13x8
16x4 drop 7x10

Close Grip Cable Lat Pull-Downs
11x10
13x8
14x8 drop 7x8

Smith Machine Military Press
1plate and 15psx8
1plate and 30psx 6 drop 40psx6 drop 25psx6

Low-To-High Cable Flys
3x12
4x12
4x12

55 Min Elliptical

-opted for elliptical today in lieu of the usual step mill because my legs and knees are screamin from yesterday
-50 days till the stage (and 78 till 100% absolute peaked out)

**bballbrett5** · 07-16-2011, 01:55 PM

Morning Weight: 190.8 (after refeed)

Arms/Calves
V-Bar Push-Downs
10x20
12x15
13x12
14x8 drop 8x8

Barbell Curls
85x10
105x8
115x6 drop 95x2 drop 75x4

Dumbbell Skull-Crushers
40x10
45x8
45x8 drop 30x6

Hammer Curls
50x8
60x6
55x6 drop 30x10

Overhead Cable Extensions
9x12
10x12
10x12

High Preacher Curl Superset Reverse EZ-Curls
15psx12/10psx12
15psx12/10psx12
15psx12/10psx12

Standing Calf Raises
6x20 In
6x20 Out
6x20 Straight

Toe Press Calf Raises
4 SLOW sets of 1plate and 10psx15

20 Min HIIT

-7 and 11 weeks out

**Webber91** · 07-16-2011, 02:20 PM

brb striated glutes at 12 weeks out...

WHAT.THE.FUARK.

Looking great bro, and your pictures look like they were taken in EXACTLY the same spot as Steve's (Slovation) were during his prep lol

**bballbrett5** · 07-17-2011, 12:49 PM

Morning Weight: 191

20 Min HIIT (bike)
40 Min Incline Treadmill

-heart gunna explode BRAH

Originally Posted by Webber91

brb striated glutes at 12 weeks out...

WHAT.THE.FUARK.

Looking great bro, and your pictures look like they were taken in EXACTLY the same spot as Steve's (Slovation) were during his prep lol

haha it does look similar! now if only my physique could resemble his too

**bballbrett5** · 07-18-2011, 06:01 PM

Morning Weight: 190.2

Back Thickness/Traps/Rear Delts
Deadlifts
3 warmups
275x10
335x6
385x1
275x10

Barbell Rows
225x12
275x10
295x8 drop 225x8

Dumbbell Shrugs Superset Bent Over Lat Raises
100x15/15x10
100x15/15x10
100x15/15x10

Cable Row
11 x 10
13 x 8
15 x 6 drop 10 x 10

Rear Delt Machine superset Row Machine
20x10/120x8
20x10/120x8
20x10/120x8

Hyper-Extensions
BW x 20
10 overhead x 10

20 Min HIIT

-another day of deads, another day of frustration unfortunately. things were actually going pretty well and then the bar wouldn't budge trying to get another rep with 385, which sucked because i was hoping to get way more than just the one. improving dead form in general as well as deficit deads to help me off the floor will definitely be one of MANY MANY objectives i have in a looooong offseason
-all i could think of during hiit was: "180s". I've been stuck at the lower 190s for so goddamn long...would love to see it dip tomorrow

**wrkoutfrq** · 07-18-2011, 06:58 PM

damn man how i missed your thread i'll never know... lookin awesome! can't believe you already have lines in the glutes at 12wks out. keep killin it man, i'll be following along

Thread: bballbrett5 - Might as well start a log over here too for further input...

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