10 weeks out! First one of the year!

[jake_linn04]

I'm officially 10 weeks out from my first show of the season.


My Macros are currently sitting decent: 164lbs today/ 240P 330C and 56F with a high day of almost 400C. This is after starting my prep back in December. Cardio is low I am doing 2 MISS at 15 minutes and 2 HIIT at 12 minutes which is done directly after my workout.


Being 10 weeks out and 9 weeks from Peak Week, I'm looking forward to seeing how much more shredded I will be this year compared to last. I will definitely look bigger than I did last year on stage and with the right corner behind me. At this point in my prep I would compare where I'm at right now a couples of weeks out from last year. Last year I went at my diet alone and won my starter show and 2nd in the qualifier. This year I have taken a more professional approach by obtaining a coach, yes, even PT/Nutrition Coaches use prep coaches just because its harder to gauge your own physique.


My training has not changed a bit. Still using my Powerlifting systematic approach that I have been doing. Strength has decreased a little but that comes with the territory of leaning out still able to Press 305 x 3, Squat 450 x 3 and Deadlift is still actually increasing 475 x 3. Glycogen stores are depleting a lot faster so fatigue comes in quicker, but all in all I'm still lifting as heavy as I can.


I still have about 5-7lbs to drop down to and it's going to really show in the next couple weeks. Looking forward to stepping on stage and going after that Card again.

[Vytis]

Your macros and cardio do look really good at this point. Have any pics to share?

[jake_linn04]

On my profile I do. I will be adding a lot more throughout this final 10 weeks.

[jake_linn04]

Uploaded new pic from this morning workout to my profile.

It was a push day emphasis on chest and tris with a little shoulder. Banded bench press 5x5 as well as banded dumbbell incline 5x10. Had HIIT for cardio right after now ready for a relaxing Sunday.

[jake_linn04]

Under 10 weeks out now and my food got cut a little more. 250p 300c 56f. Cardio increase to (2) MISS 18min and (2) HIIT 12 min. Today's a pull day with deficit deadlifts.

Deficit deadlifts 4 in box
(1) warmup with average resistant mini bands w/135 x 5 (for speed)
(2) warmup banded 225 x 5
(3) gradual warmup 315 x 5
(4) 405 x 5
(5) 425 x 3
(6) 435 x 3
(7) 445 x 1
(8) 455 x 1

Good mornings 4 x 10
Lat pull down 4 x 10 with 2 being double drops
Bicep curls alt. 4 x 12 all dropsets
Hercules curls 5 x 10
ISO curl machine single arm 3 x exhaustion

18min stair master.

Should make for a good morning. What's everyone else working?

[jake_linn04]

Forgot how much I hate the Stairmaster let alone Cardio. "Eye on the Pro Card!"

[Vytis]

How upset should I be that I outweigh you by about 60lbs and you eat more than me?

[jake_linn04]

Lol my offseason was a lot more. That's metabolic rate for you.

To maintain 180lbs I was at 300p 450c and 100f. It was hard to put on any more weight so I just stayed 180.

[klhowell2]

Hey Jake!

[jake_linn04]

Weight this morning 163.9. Legday emphasis on hamstrings and glutes.

As a personal trainer and nutrition coach I'm up at 4am to start my day so it's always good to get my lifts done early. Doesn't help having military background when your mind is conditioned to wake up that early. Lol.

Squats
(1) warmup - bar
(2) warmup - 135
(3) warmup - 225
(4) 365 x 5
(5) 405 x 5
(6) 425x 3
(7) 455 x 2

*of course my strength is down but being able to lift heavy make work out in my favor come august, but that depends on my current goal at hand, which will happen.

Glute/ham raise 5 x 8 weighted
Glute bridges with barbell 4 x 10

Unilateral leg extensions superset with both 5 x 10ea x indescribable burn.
Leg curls 5 x 10

Heavy lunges 3 x 5 ea side with barbell

12 minutes HIIT on step mill

Time to eat and get ready for another busy day.

[jake_linn04]

Today was push day. Had my preworkout meal at 430 this morning 45p 70c and 10f. Why so early because I have my first clients of the day starting at 5am. I usually get a good 5-6 hours of sleep on avg. weekends I'll sleep in until 6-630 which to some isn't really sleeping in lol.

Flat bench
(1) warmup bar
(2) warmup 135 x 8
(3) warm pup 185 x 8
(4) 245 x 5
(5) 260 x 5
(6) 275 x 4
(7) 295 x 2

Close grip bench 225 4x8
Banded ISO presses / decline hammer strength

DB flies 65lb ea 3 x 8, 70 1 x 8
Tricep dips

Power presses 5 x 5
Front raises 5 x 10

Tricep extensions 3x15 double drop

18 mins MISS on treadmill max incline 3.0mph.

Weight this morning 163.7

Ready for post workout meal.

[Logie_Bear]

Sub'd !
Liberty coming up soon.
Expect you to bring home the gold!
Don't think you have to worry about anyone beating you in the conditioning department.
Latest pics I caught of you were sick nasty shredded.

[bdzemske]

nutrition looks on point boss

great workouts!