Milone79's Journey back to the Pro Stage.

[Milone79]

lol not really...the burn and hurt a little differently from back squats ( I almost quit after second set then said FAWK THAT!!!! there is NO QUITING HERE!!!!) but since training fasted for the past few years I have never been nauseous once in the gym from pushing myself hard...one more benefit to I.F. + fasted training I suppose. :-)

[Milone79]

Last night--Upper Body High reps

Back..rope pullover 3x15......Smith Machine Yates rows 3x15...lat pulldowns 3x15...rope face pulls 3x15

Chest- Dumbbell flat press 3x15...incline flyes 3x15....hammer one arm press 3x15

Shoulders-shoulder saver routine

Triceps/Biceps.. incline dumbbell curls superset with incline cable overhead extensions 3x15 each.

Pec dec/reverse pec deck flyes 3x15 ea.....rope pulldowns/hammer curls 3x15 ea.

ABS...hanging leg raises/machine crunches 3x15 each...yes the abs training has begun...actually this is about the third time I have trained them now..lol

macros the same last night..woke up at 192.6 lbs again...very vascular...bags are packed and off to Michigan today...a little nervous but also pumped about my guest posing appearance...will update with photos soon... :-)

[Milone79]

Great time in Dearborn...very friendly people and overall a nice place to visit..will return for sure!! Had a great meal at "The Big Fishj" first then ate some more at TGI Fridays after the show was over..mmmm

The guest posing was tonnes of fun and got some great feedback from the UFE president and the head judge about my progress this year.. :-)

G.F.'s camera was totally fawked up ao every single pic was a blur :-( will try to see if the event photographer will send me some pics as I know he took several...

Drove home last night and went straight to the soccer field for some HIIT.. 3x100m sprints. :-)

Morning B.W. 192.2. lbs... still on track glutes cuts startign to come in a bit already...9 weeks to go!! :-)

[psychodiver9]

Sounds like a great weekend. Keep killing it

[JasonDB]

Always nice when you get props from those with a trained eye.

[Milone79]

Sounds like a great weekend. Keep killing it

thanks brother...more motivated than ever...was really happy with the condition I brought to the guest posing stage...was much leaner than I expected when I first agreed to do it several months ago...9 weeks to go and on my way to being my best yet.

[Milone79]

Always nice when you get props from those with a trained eye.

HUGE motivation right there..my g.f. is very honest and very good at it too but to hear it coming from he president and the head judge's mouths (separately) was very motivating for me....especially since the head judge will be deciding on my placing in 9 weeks time.

[JasonDB]

HUGE motivation right there..my g.f. is very honest and very good at it too but to hear it coming from he president and the head judge's mouths (separately) was very motivating for me....especially since the head judge will be deciding on my placing in 9 weeks time.

Independant confirmation tends to give us a good idea of the truth.

Given how much you overall strength has improved this year, it comes as no shock that your physique has also improved with it. When everything from your max to your 20 rep squats improves dramatically, you know there is some serious hypertrophy taking place.

[Milone79]

yes sir...and self-doubt is one's greatest adversary...I was really worried that my shoulder injury put a huge damper on any improvements this year but I am slowly realizing that some small gains have been made :-)

[Milone79]

Got a few pics from guest posing...

[The Solution]

Back is looking SICK man, looked like a great time.

[psychodiver9]

Looking juicy

[chuyortiz]

just found this log, great info and amazing physique, btw paul is my "coach" for my cutting period. great guy and he has tons of knowleadge.

[JasonDB]

Looking great Nico! Come show time you are going to do some damage. Thick, solid, tight... they need to drug test you at this show though.. JK...JK!!!! You know I love you bro.

[mohdsbhmd]

lookin gr8 , keep it up

[Milone79]

Back is looking SICK man, looked like a great time.

thank you sir...yes I am pretty happy with the back this year...wasnt sure if I made any improvements to my upper body at all since most of my offseason was hampered by the shoulder injury but as I get leaner and look at pics its obvious that some small gains were indeed made. :-)

[Milone79]

just found this log, great info and amazing physique, btw paul is my "coach" for my cutting period. great guy and he has tons of knowleadge.

thanks...yes Paul is very smart and although I am not working with him for this prep he has taught me many things that I still apply to training and dieting...he is a good friend too.

[Milone79]

Looking great Nico! Come show time you are going to do some damage. Thick, solid, tight... they need to drug test you at this show though.. JK...JK!!!! You know I love you bro.

thanks brother..I wish they tested me and every single competitor that steps on stage but unfortunately it is random...I am all for testing throughout the year too as is done in some orgs. in the states...that way people can't play games all year than just go "off" before a comp...not insinuating that any of my fellow competitors do this but it does make for a more transparent, fair playing field IMO... Heck I would gladly submit to blood, lie detector tests, hair samples whatever...just to shut up all the haters...but even if I did all this I know there would still be a bunch of MISCERS that would scream "cell tech!!!"...

[JasonDB]

thanks brother..I wish they tested me and every single competitor that steps on stage but unfortunately it is random...I am all for testing throughout the year too as is done in some orgs. in the states...that way people can't play games all year than just go "off" before a comp...not insinuating that any of my fellow competitors do this but it does make for a more transparent, fair playing field IMO... Heck I would gladly submit to blood, lie detector tests, hair samples whatever...just to shut up all the haters...but even if I did all this I know there would still be a bunch of MISCERS that would scream "cell tech!!!"...

Yeah if you look impressive you will get accusations no matter how many tests you pass, bro. It is what it is. However dropping some random tests on people in the off season would weed some out though. LoL

[Milone79]

Last night Legs_heavy

was feeling some aches and pains in my lower back and the back of my left knee since waking up in the morning which I attributed to the sprints from the evening before...physio was packed and only had half of my treatment before I walked out of the room and split...was tired of waiting around and had to get the workout in so I could train....

Squats 365x6, 405x6(barely)..405x2!!! 2???? wtf??? I was PI$$ED!!! back down to 365x9!!! ARGGGG just hit a wall had zero power and felt like going home and calling it a day....then I said no friggin way...make the most out of this!!!

Single leg press 4 plates per side 3x8...leg extensions one big drop set..250x8, 200x8, 150x8, 100x8, 50x8!!!!

Seated leg curls 3x10....laying leg curls 3x8

toe press 3x10...seated calf raises 3x10

came home and ate....thought about everything and realized I have now been pushing hard for about two months without a break...the rest of this week will now be a de-load before my final assault on the prep...tonight I will be training at home...nice and light...LISS tomorrow night....light training rest of the week and hopefully come back re-charged and stronger next Monday....I have to listen to my body here if I hope to succeed...

had about an extra 50g of CHO last night and woke up 192.8 lbs this morning...

[Milone79]

Yeah if you look impressive you will get accusations no matter how many tests you pass, bro. It is what it is. However dropping some random tests on people in the off season would weed some out though. LoL

sad but true brother....and yes random tests throughout the year are a great idea for any organization imo..

found a few more pics from the appearance..

[Milone79]

Last night was a nice de-load day..upper body + abs

Picked about 50% of normal working weight and did 5x10 for everything...focused more on form and mind-muscle connection...did not go to failure on any set.

Back- Chins 5x10, Yates rows 5x10

Chest- Flat bench 5x10, Incline flyes 5x10

Arnold press- 5x10..seated laterals 5x10

Dumbbell kickbacks 5x10

Barbell curls 5x10

Abs were a bit more intense...did a routine 3 times that included hanging leg raises, side raises, floor crunches and floor slides...felt really good...practiced some posing for a bit then hit the food....macros were the same last night and woke up today at 193.4 lbs. F-U!!!!!!! lol not gonna let the numbers mess with me...this week is all about healing and letting the body re-charge...will do LISS tonight after some well needed treatment at physiotherapist.

[King222]

Glad to see you're still killin it man, still using you as motivation for myself... Keep it up brother.

[Milone79]

thanks brother...glad you are following my log. :-)

[Milone79]

LISS...more like MISS last night on Elliptical trainer...420 cals burned...felt good...lots of stretching afterwards...forearms and shoulders are killing me today...think it was from the Arnold presses on Tuesday night....interdasting....macros the same last night back down to 192.8 lbs this morning...feeling good...

Legs light tonight and light deadlifts..lol high reps and getting as much blood into the muscles will be the name of the game tonight..

[Milone79]

Last night physio then Deads+ Legs high reps...

Physiotherapist found that I had a quad imbalance that has been causing my lower back pain..some acupuncture and ART improved things so I had better range with my legs...

Deadlifts...since its technically de-load week I was gonna stay light weight on this evening..

315 x 25 reps!!!! whoa never one that before and could have probably got another 5....

Squats 225x 20, 225x20, 225 x 16....last set was just done!!!!
Leg extensions 3x15 weight

Seated leg curls 3x15
Single standing leg curls 3x15

Adductor machine 3x15

toe press 3x15
standing calf raises 3x15
seated calf raises 3x15

stretches then home!!!

Felt a "pull" in my front delt/pec region from the deadlifts...second time I experienced this and today it is very tight and uncomfortable...weird thing is it almost feels like it originates from my trap....physio is closed tonight so I will have to just deal with it...

Macros were the same and woke up 2 oz. lighter today :-)

tonight Upper Body- high reps.

[Milone79]

Last night was upper body- high reps

Back--rope pullovers 3x15, smith machine Yates rows 3x15, pulldowns superset with rope face pulls 3x15 each

Chest- flat dumbbell press 3x15 up tot he 85s...incline flyes 3x15

Shoulders- shoulder saver routine

Arms- incline dumbbell curls superset with incline overhead cable extensions 3x15 each...

pec deck/reverse pec deck flyes 3x15 each...rope pressdowns/hammer curls 3x15 eac.

finished off with stretching then 10 mins on the elliptical trainer to cool down...

macros the same and woke up to new low BW 191.4 lbs woohoo!!!
\gonna hit the hot tub this morning to relax my aching muscles then its off to my part time gig this afternoon to make some cash...this evening its on the track with my gorgeous g.f. for some sprints and I am looking forward to it. :-) tomorrow will be a re-feed and will be bumping up the carbs by about 50-75 grams.

[Milone79]

HIIT last night 7x100m sprints... macros the same..

woke up this morning 189.6 lbs!!! da faq???? I could not believe my eyes...

tonight carbs are going up!!!!!

[Milone79]

Bumped up the carbs to about 375g last night and filled back out..weighed 193 lbs this a.m. that should help with squats tonight!! ;-)

[JasonDB]

Bumped up the carbs to about 375g last night and filled back out..weighed 193 lbs this a.m. that should help with squats tonight!! ;-)

Beast mode squats inc! Keep killing it Nico.