Bo Flecks' Training Lean and Power Density Experiment

[HoustonTXMuscle]

Am no expert either, but the solid gains in your arms and legs and the definition in your shoulders are impressive.

[Bo_Flecks]

Visceral fat does in fact help stabilize the body during heavy lifts, so I don't really see too much broscience in that one...

It is just an interesting topic for me. I read about guys who are much heavier than I am who complain about losing strength and energy when they start losing a few pounds on a cut. I guess there could be a lot of reasons for that, though. I intramuscular fat theory has always intrigued me.

I always wonder why power lifters would not also want to look their best and lose some of that bf. Maybe it costs too much in strength having very low bf?

I wonder what the cut off would be. Some of them look to be in the low 20's in bf. :/

There was a guy at the gym I used to work at many years ago that competed in power lifting in the 181lb class. The guy was always fairly lean... my guess is he was easily sub 10%. He competed in natty competitions and was one of the few power lifters I knew back in the day who could have easily been ready for a bodybuilding competition within a few weeks.

Maybe you may need to decrease the weight and do micro increases until you get stronger. I too sucked at the shrugs for long time until i did the micro increases.

My traps are really pretty strong for their size. The thing I am working on is trying to overcome the flat genetic shape they are trying to maintain.

Looking at the new progress pic, I'm sure today's scheduled measurements will be on target and you'll be ready for your next training stage. I'm looking forward to reading about the next stage's protocol!

I am happy with the progress. The numbers will be evened out the way I want in two weeks, and I will be ready to rumble with Stage 2. I will post up the details of how I intend to make that next 5 months of positive calorie training play out.

slow and steady progress....you really got this figgured out man. ....

As far as I can tell from the measurements I am tracking, I have had a very minimal amount of muscle loss on this stage of the prep. That is the benefit of take a cut very slowly.

Of course, something like this is strictly your call, but there might be some money in this for you. If, in fact the agency in question is on the up-and-up, it might not hurt to take a look.

One way or another I would like to parlay this fitness thing into some extra money after I retire (which is not that far away). I figure after I get this first show under my belt and make some contacts, I will have a better idea of what I might want to do.

Sorry, Steve, have been MIA in here for a while. Really hate missing a couple of days because all of the good info. Seems I have to back several pages to make sure I didn't miss anything. Progress is impressive and always makes me realize that I need to be more diligent. As somewhat of a noob, am still having to rely too heavily on a coach for nutritional modifications.

I have really only been at this seriously for about 4 years. In those years, though, I have been very careful to track how my body reacts to certain nutritional changes over that time, but I am still learning, too.

Numbers are looking good brother! You're looking pretty shredded! Keep up the great work! What in inspiration!!

This is just cut to even things out and ride the wave until August. When August hits, the real shredding begins!

Absolutely stellar progress so far! Interested to see what the last two weeks of this phase yield. Keep up the good work

My guess is close to 4mm on my torso, glutes, and quads. That will still be plenty of fat to get the job done over the next 5 months, yet not have me cutting for too long before my first show in October.

This ^^ You are much more the scientist about this than I am. A bit of envy - and a ton of respect.

I know I have said it before, but...Man, I love this stuff! I have been treating my body like a laboratory for 4 years now. I think things are finally starting to pay off.

Steve, I truly appreciate the front row seat to the show. You hold nothing back, and for those paying attention (all of your journal readers, I imagine), something will be learned!

I believe that is what this whole journal community is about. A respectful place for us all to learn from one another.

The chest /pecs may need a little bit more fullness but maybe thats due to carb depletion, Abs at 31 inches is just out of this world for your age or any age...im jelly.....You need a tan? What? you sound like one of the "Jersey Shore" guys

I had been focusing on the upper part of my pecs along the clavicles for so long, that the lower portion has lagged behind. I have shored up the hollow areas near the clavicles, so now I am really concentrating on bringing the lower portion up. Only been working on that for about 6 months, so the next 5 months will be critical.

Enjoying the discussion over the last couple of pages, Bo. You already know that I'm a big believer in tracking both subQ and Vfat. Keep up the great work; the study you do now will answer questions that will arise later.

Over the next 5 months, I will be keeping track of the tape around my waist much more closely that I have in the past. It took me several weeks to get rid of the VAT, and I do not want to have to revisit that part of the cut again late this summer. Really though, I plan to have my nutrition so dialed in that it should not be much of a concern.

New pic looks awesome Steve! The tan part I agree with you on, right there with you. Summer is just around the corner and all the stars will align for sunshine, very soon.

I am going to experiment with the fake spray on tan a few times this summer to make sure I get it right. Naturally, I am a real pale face so being dark for the first time in my life might actually be kind of fun!

Coming out of lurking long enough to say that your progress looks great and you continue to inspire me. That is all.

Stop lurking and start participating. I would love to have you joining in more often.

With a fake tan and some oil you'll look legit right now bro! GJSM

I just want to look like I belong up there in October. Right now I am considering the novice (first time competitors) and the 40-49. I may decide to do the Over 40 Open, but will surely get my butt handed to me there.

Co-signed.

Deadly thickness (the right kind) is starting to develop in the side shots - a rare, and highly valued quality in a natty competitor. Keep pushing for that kind of hourglass silhouette in the side chest shot; all of your progress is moving in that direction to good effect.

Keep playing around with the pose a bit; perhaps wrap the hand higher up the forearm to de-emphasize the arm length; slightly arch the low back, which will help to push out the sternum even more; etc...

Awesome, awesome work...don't stop.

Thanks for the kind words, my friend. Coming from a seasoned competitor they mean a lot. I am planning on putting up compulsory pose pics in a couple of weeks. Any and all feedback will be welcome.

There is a BIG gain in arms, a solid gain in the legs/calves, as well as a gain in chest. Shoulders look far move developed as far as separations, along with some size.

Imo(srs), a whole new appearance, from athletic and lean, to body builder. Job well done.

Actually, I was kind of surprised by the difference. The last year of training was better to me than I had realized. I have a lot of expectations for the next five months, so I hope my body does not let me down.

Not my area of expertise, but I have to x2 this ^^^^. Great improvement!

Congrats on the progress! - ditto ^^^^^^

Thanks. Hopefully I will get the improvement I am looking for this summer.

Great job, very impressive gains. Weight, are you at 177 in the pics?

Yep. Weighed in at 177lbs Saturday morning and took those pics Saturday afternoon. My best estimate is that once I finish this stage of the cut and go back on a full carb load, my bodyweight will be in the 180lb range until I start the final contest cut. I am hoping to be in the low to mid 170s totally shredded for my first contest.

I am no expert but I see gains in the arms. Forearms pop out to me. Your upper body looks thicker as do legs. I know you have written about fat on the quads. While overall leg development is also greater, still not seeing the definition I know you are wanting to see. Very impressive and motivational. Proud of ya Bro!

My upper legs are holding fat in some strange ways. The fat on the sides of my quads are 2.9mm and around to the front they are holding 6.7mm. Interestingly, the thickest fat his being held on the insides of my knees. Once I tap into that and get rid of it, there should be a fairly dramatic change in the look of my quads from the front.

Nice gains my friend! You're looking awesome!!

Thanks, Sean!

Hammies look thicker and I see added thickness at where vastus lateralis flows into the knee. Arms look thicker also. Looks win win to me.

Thanks, Larry. I have been fairly surprised how well my hammies have responded the work I am doing with the leg curls and the glute ham raises. I was really disappointed that my L5 could not stand up to any type of stiff legged deadlift type work for the hamstrings, but the workarounds seem to be paying off so far. Hopefully it will continue that way.

Am no expert either, but the solid gains in your arms and legs and the definition in your shoulders are impressive.

Coming from another guy who has been on stage, it means a lot, Bob! I just don't want to let anyone (including myself) down.

[2nd_chance]

October FTW!!!

[Swann74]

October FTW!!!

Well said, David.

[Bo_Flecks]

October FTW!!!

Well said, David.

October is a go. I made the final decision and put the wheels in motion on December 26th when I put this stage of the contest prep into motion. I came to the conclusion that as long as I gave myself some wiggle room I could not be fully committed to it. No wiggle room now. I am officially 7 months out.

The next five months of Stage 2 of the prep will be the most fun. I have lots of good things on the agenda to maximize what I get out of that training period. Then I will give myself 10 weeks of final prep time.

I plan to go in looking like this …



…not this.



Chops courtesy of IronCharles. Here is the link to the thread if you have not seen it:

http://forum.bodybuilding.com/showth...2879311&page=1

lulz

[2nd_chance]

Those are great photochops! I think the good one is Zane. On the latter, the Fail guy is not much behind the rest of the swim team

[VoxExMachina]

On the latter, the Fail guy is not much behind the rest of the swim team

x2. Pretty scrawny looking lineup.

[induced_drag]

October is a go. I made the final decision and put the wheels in motion on December 26th when I put this stage of the contest prep into motion. I came to the conclusion that as long as I gave myself some wiggle room I could not be fully committed to it. No wiggle room now. I am officially 7 months out....

Wow....Congrats. I am interested in watching (an learning) as you do your prep. I know what you mean about drawing a line in the sand.

I would wish you good luck....but I dont think you need luck....you already have all the tools in the shed...now just have to apply them!

[Swann74]

I would wish you good luck....but I dont think you need luck....you already have all the tools in the shed...now just have to apply them!

Got to go with ID on this one. I have complete confidence that you will be successful, but it has nothing to do with luck.

[litljay]

IC bringing the LULZ.

You already don't look like the guy in the Fail pic.

[ironwill2008]

Chops courtesy of IronCharles.

LOL. The man has dem dere skillz.

[bamazav]

October is a go.



Chops courtesy of IronCharles. Here is the link to the thread if you have not seen it:

http://forum.bodybuilding.com/showth...2879311&page=1

lulz

Looks more like me than it does BoStevus.

Looking forward to seeing photos of a trophy in October.

[wedjim]

rofl

Not sure which is worse, the fail guy who forgot about the nutrition part, or the guy next to him in red who forgot the gym part.

:/

[-=FLEX=-]

IN

For October Trophy Pics

[IronCharles]

IN

For October Trophy Pics

This. Looking forward to chopping other people's heads onto your physique for motivational posters!


Keep on being a good example of walking the walk, Steve.

[Bo_Flecks]

Tuesday 3/6/12- Back/Triceps/Abs/Calves "B Week" Rotation

Wide Grip Pull Ups
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
13xBW+42 1/2

Dumbbell Rows
10x95
10x95
10x95
10x95
12x95

V Grip Pull Ups
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
13xBW+42 1/2

Weighted Tricep Dips
10x75
10x75
10x75
10x75
15x75

Reverse Grip Bench Press
10x202
10x202
10x202
10x202
10x202

OH Dumbbell Extensions
10x82 1/2
10x82 1/2
10x82 1/2
10x82 1/2
10x82 1/2

Hanging Knee Raises-Obliques
10x10x40
10x10x40
10x10x40

Hanging Knee Raises-Abdominals
10x40
10x40
10x40

Decline Crunches
25xBW
25xBW
25xBW

Seated Calf Raises
10x350
10x350
10x350
10x350
10x350

Observations
This particular workout is where I can really feel the added benefits of the regular cardio I have been doing. I feel the benefit most particularly with one arm dumbbell rows. They are for all practical purposes 10 sets at a relatively quick pace. I used to get kind of winded on these, but not any more. I just crank those suckers out now.

Back Workout
Wide Grip Pull Ups:
Rep increase day. Wide grip, dropping to a dead stop at the bottom and flaring the lats to bring them out as much as possible. I will increase the weight on these next week.
Dumbbell Rows:
Rep increase day. Using a very controlled form with a slow negative to make sure I am working the target portion of the lats.
V Grip Pull Ups
Rep increase day. Dead stop at the bottom, and pulling my chest to the grip. This method is almost a mix between a pull-up and a row.

Tricep Workout
Weighted Tricep Dips:
Rep increase day. Looking up with the body position as forward as possible to throw as much focus on the triceps as I can. Slow negative, and then explode from the bottom.
Reverse Grip Bench Press:
Weight increased by 2lbs. Hands about 15 inches apart, and elbows coming right down along my rib cage. Once again, a slow negative, and then explode from the bottom.
Dumbbell Extensions
Weight increased by 2 1/2lbs. I could have done more reps with this one today, but decided to continue to work the plan. The medial head of the triceps got an excellent pump.

Direct Ab Work
Hanging Knee Raises-Obliques
Working the right oblique with 10 weighted knee raises, and then switching over to the left oblique. Holding a dumbbell between my knees for added resistance.
Hanging Knee Raises-Abs
Knees straight forward. Abs felt toasted by the end of this movement.
Decline Crunches
Body weight work to put some additional burn on the abs.

Calf Workout
Seated Calf Raises:
Soleus focused work.

Final Thoughts
Today was a staff development day at school and we spent from 12:30 to 3PM in a World Café rotation activity on Homework and Grading Practices. When we rotated to another table, there was another dessert there for us to try. Believe it or not, I was not even tempted. Right now I am so focused on my goal and the food I eat helping me reach that goal that I did not feel like I was missing out on a thing.

Now, there was a day that I would have tried one of each of the desserts, and probably two of some . Those days are long gone. I have a trophy to win!

[smharris1971]

Nice tricep dip work, brother! Yeah, and the rest was pretty good too. LOL

[Swann74]

Wide Grip Pull Ups
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
13xBW+42 1/2

V Grip Pull Ups
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
10xBW+42 1/2
13xBW+42 1/2

106 pull-ups at +42.5 lbs.

...


...


...


...


Mind=Blown

[alex2363]

Final Thoughts
Today was a staff development day at school and we spent from 12:30 to 3PM in a World Café rotation activity on Homework and Grading Practices. When we rotated to another table, there was another dessert there for us to try. Believe it or not, I was not even tempted. Right now I am so focused on my goal and the food I eat helping me reach that goal that I did not feel like I was missing out on a thing.

Now, there was a day that I would have tried one of each of the desserts, and probably two of some . Those days are long gone. I have a trophy to win!

very...we dont want you lose lose your trophy..Yes, i know your going to win.

[Bo_Flecks]

Those are great photochops! I think the good one is Zane. On the latter, the Fail guy is not much behind the rest of the swim team

x2. Pretty scrawny looking lineup.

rofl

Not sure which is worse, the fail guy who forgot about the nutrition part, or the guy next to him in red who forgot the gym part.

:/

Yep. That Fail pic has been floating around BB.com for several years. I never really saw anything about the origin of it, though. From what it looks like to me is a lineup of natty teens and a kid who is either trolling or lost a bet. Whatever the story is behind it, obviously the federation in involved was more than willing to take his money.

Wow....Congrats. I am interested in watching (an learning) as you do your prep. I know what you mean about drawing a line in the sand.

I would wish you good luck....but I dont think you need luck....you already have all the tools in the shed...now just have to apply them!

Got to go with ID on this one. I have complete confidence that you will be successful, but it has nothing to do with luck.

I know better than to leave anything up to luck. The only thing I can do is put my best possible product up on stage that day. Like a lot of open, one on one competitions, I cannot control who shows up that day, so all I can control is my diet and training until I get there.

One of the reasons why I work so hard not to miss workouts, skip sets, or cut my training short in any way is because while I am standing up there in what amounts to a tiny pair of skivvies, I want to know that there was nothing else I could have done.

IC bringing the LULZ.

You already don't look like the guy in the Fail pic.

Man, I hope not. That guy was a whole lot more than 7 months out.

LOL. The man has dem dere skillz.

lol- It took nearly 4 years on BB.com before someone chopped me, but I have finally arrived!

Looks more like me than it does BoStevus.

Looking forward to seeing photos of a trophy in October.

IN

For October Trophy Pics

very...we dont want you lose lose your trophy..Yes, i know your going to win.

No pressure . That would be nice, but right now I am working my butt off just to try and stay on the front row.

If you guys have not been to a bodybuilding competition, when there is a large number of competitor in a class they will split them up for judging. The ten or so that have a chance stay on the front row. The others get moved to the back row. Getting moved to that back row is pretty much the kiss of death. Very few guys who initially get moved to the back row get much of a shot in the pre-judging.

This. Looking forward to chopping other people's heads onto your physique for motivational posters!

Keep on being a good example of walking the walk, Steve.

True story. I was looking at the Zane chop when my wife flitted through the room and glanced at the monitor. She said, "You look good in that picture, honey", and then buzzed on to do other momma chores around the house. God love her.

Nice tricep dip work, brother! Yeah, and the rest was pretty good too. LOL

The tris are feeling it today. The combination of weighted dip, OH dumbbell presses, and decline reverse grip bench really hit the tris hard. I was reading out in the open forum where guys were saying that reverse grip bench works the upper portion of their pecs. I do not feel it anywhere except the tris. Maybe that is because I do them on a 30 degree decline.

106 pull-ups at +42.5 lbs.

...

...

...

...

Mind=Blown

What is blowing my mind is how well my forearm tendons are holding up to the high volume back work. So far, so good. I have a de-load coming up next week. Physically, I do not have any minor injuries that I need to let heal, but mentally I am ready to get this portion of the cut done, re-tool, and get the next stage started.

[ArchAngel'73]

Its
about
damn
time!


-this will change your life for the good foreverafter

[Vytis]

Yes Steve! October...can't wait!

[Bo_Flecks]

Thursday 3/8/12- Shoulders/Traps/Calves "B Week" Rotation

Seated Overhead Barbell Press
10x207
10x207
10x207
10x207
10x207

Barbell Front Raises
10x60
10x60
10x60
10x60

DB Lateral Raises/Front Raise Combo
10x10x26
10x10x26
10x10x26
12x12x26

Bent Lateral Raises
10x47
10x47
10x47
10x47

Medium Grip Barbell Shrugs
10x320
10x320
10x320
10x320
12x320

Seated Dumbbell Shrugs
10x110
10x110
10x110
10x110
12x110

Narrow Stance Hack Squats
10x305
10x305
10x305
10x305
10x305

Calf Presses
25x415
25x415
25x415
25x415

Observations
If you think of yourself as a BODYBUILDER, I want you to consider this: The weight you use is just a tool to stimulate hypertrophy... not a badge of honor.

Over the last eleven weeks I have cajoled the weights, massaged them, and micro-loaded as little as 1/2lb to continue forward progress. Never once was I concerned about the amount of weight I was using with the exception of simply trying to make the muscles work harder than they did the week before. This was my only measure of success. As far as the overall amount of weight I was using... Not a single frick was given.

**END STAGE 1 OF THE CONTEST PREP/CUT**

Shoulder Workout
Seated Overhead Barbell Press:
Weight increased by 2lbs. The delts are continuing to feel strong on this opening lift.
Barbell Front Raises:
Weight increased by 3lbs. Very narrow grip on this one to isolate the front delts as much as possible. Raising the bar to just above shoulder level, and then controlling a slow negative for the burn.
DB Lateral Raises/ Front Raise Combo:
Rep increase day. Ten lateral raises followed by ten front raises. 12 and 12 on the fifth set.
Bent Lateral Raises:
Weight increased by 1lb. Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

Trap Workout
Medium Grip Barbell Shrugs:
Rep increase day. Chest supported at a 45 degree angle forcing the traps to pull a little more to the rear. Holding and squeezing at the top.
Seated Dumbbell Shrugs:
Rep increase day. Performed seated on my SuperBench at an 80 degree angle to focus on the height of the traps. Dumbbells pulled around to the back slightly to add more emphasis to the top of the traps.

Legs
Narrow Stance Hack Squats:
I am really trying to emphasize the outer quad with this one.
Calf Presses:
My third calf session of the week. Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

Final Thoughts
**This was my last training session on a calorie deficit until August**

The preliminary measurements taken this week show me that I am at the goal I set for this stage of the contest prep. There is no benefit in taking my body fat any lower. I got this stage completed in 11 weeks... three weeks longer than I originally estimated, but one week shy of my re-estimated completion date.

I will post final body stats Saturday morning, and begin introducing maintenance level calories. Now the fun begins!

[baker]

I will post final body stats Saturday morning, and begin introducing maintenance level calories. Now the fun begins!

Are you sticking with maintenance or adding a few extra calories for mucle building? If so how many?

[bamazav]

Observations
If you think of yourself as a BODYBUILDER, I want you to consider this: The weight you use is just a tool to stimulate hypertrophy... not a badge of honor.

Over the last eleven weeks I have cajoled the weights, massaged them, and micro-loaded as little as 1/2lb to continue forward progress. Never once was I concerned about the amount of weight I was using with the exception of simply trying to make the muscles work harder than they did the week before. This was my only measure of success. As far as the overall amount of weight I was using... Not a single frick was given.

Some wisdom here that many need to learn.

[mharrislove]

Its
about
damn
time!


-this will change your life for the good foreverafter

^^^ this x the power of a billion suns.


I'm more "in" than the gif that FLEX posted.

[Payton1221]

If you think of yourself as a BODYBUILDER, I want you to consider this: The weight you use is just a tool to stimulate hypertrophy... not a badge of honor.

This is so true, but old habits can be hard to break. I've been doing reverse pyramids on some exercises, and I know that my MMC is better on the second and third sets as the "bro in me" wants a good number for set #1.

I really like the approach that you're taking between now and October. No way to confirm this, but I've got to believe that you'll be less stressed 15 weeks out than the guys who are 5 weeks into a cut with still more than 20# of chub to go

[wedjim]

Brains and Brawn....good stuff in here.


I am really surprised how many folks are willing to give up the hard work to use higher numbers and cut down the rom to "feel better" about their efforts. Even some of the big guys do it, but never the truly impressive ones.

[proud_polack]

Before we keep going on about high weights without perfect MMC, bros, and the like, let's remember there's a difference between bros and powerlifters

[alex2363]

If you think of yourself as a BODYBUILDER, I want you to consider this: The weight you use is just a tool to stimulate hypertrophy... not a badge of honor.

Over the last eleven weeks I have cajoled the weights, massaged them, and micro-loaded as little as 1/2lb to continue forward progress. Never once was I concerned about the amount of weight I was using with the exception of simply trying to make the muscles work harder than they did the week before. This was my only measure of success. As far as the overall amount of weight I was using... Not a single frick was given.

love this...should be your title