Sick physique and awsome progress so far! Not to take anything away from all the other poses, but I like your side mandatory & side tricep pose. Keep griding my dude
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Thread: Benn's 2013 Comp prep (3DMJ)
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01-21-2013, 02:27 PM #31TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-21-2013, 11:28 PM #32
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01-22-2013, 01:01 AM #33
thanks mate appreciate that i've been working on that side symmetry shot a fair bit was absolutely shocking on stage last year lol :P
thanks for linking that mate needed it after today actually! so far the bad days haven't been too bad - well compared to last year and what I did for prep. Just gotta keep head up, eyes on the prize
Morning weight 80.8 (177.7) - its up but I don't care been sticking to macros and feeling leaner - starting to feel glutes coming in tighter exciting stuff! -
Macros 55F/235C/250P
Lower body strength
Deadlifts
60x8
100x5
140x3
180x1
190 (418lb)x4, 3, 3 - was supposed to get 4 reps for each but my belt was digging into my hips not sure if I have to readjust or if its just too wide anyway kind of lost focus in the midst of this ..
Front squats 80x5, 5, 5
Seated calf raise. -different machine different gym
75x5,5,5
Cable crunch machine
60x10,10,10
Day was alright energy getting pretty low wasn't fun today - feels great to get home know I'm done for another day
- the same amount of food is seeming less by the day find ill have most of my food by afternoon and leave some protein for evening would prefer the carbs to get through work.Sponsored Athlete
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01-22-2013, 06:15 AM #34
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01-23-2013, 12:06 PM #35
Thanks man just gotta blast through sometimes I'm usually amped to deadlift though haha.
Morning weight - 80.4(176.8lb)- went back to old scales new ones stopped working after a day haha. Pretty sure weight isn't moving much due to creatine loading which I've just started being consistent with in the last 10 days or so - I'm definitely looking leaner - new lines and veins appearing so not too worried.
Never been so happy to have my high carb day this prep smashed 200g oats with choc honeycomb protein powder pre workout meal then headed in for upper body hypertrophy.
All db's in lb!
Incline db press
65x10
70x8
70x7
One arm db rows
85x10ea
85x10ea
85x10ea
chest press
65x10
90x7
75x8
Pullups
Bwx8
Bwx6
Bwx7
- I always pause at bottom and do slow negatives
Oh db tri ext
25lbx10ea
30lbx8ea
Incline bench db curls
30lbx10
30x6
Side raises.
30lbx10
30x10Sponsored Athlete
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01-23-2013, 09:05 PM #36
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01-23-2013, 09:58 PM #37
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01-24-2013, 01:04 AM #38
Cheers man yeah sorry by loading I just meant having 5g a day for last couple of weeks - feeling ruined today hi carb day makes no difference now lol. Awesome lifts btw your total should be great at this meet.
Haha yeah man I was talking to you last year I think on AGJ how goes the store?Sponsored Athlete
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01-24-2013, 06:02 PM #39
Awsome upper hypertrophy day!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-24-2013, 11:06 PM #40
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01-24-2013, 11:50 PM #41
thanks bro!
haha we'll see man just realised I have bought knee sleeves that they probably wont allow as they aren't titan/metal/tk fml lol. might just rock up with them and go without if I get called out on them they are the same neoprene fabric so I don't know.
Morning weight - 81kg -
Sent off my weekly report to Eric this morning, he got back to me around lunch time, he's happy with how everything is looking, thinks I look leaner despite the weight stall, I'm almost positive that this is due to the creatine.
Though despite this he's getting me to take my daily fats from 55g to 45g and protein from 250g to 245g - I suggested taking some from fat and protein. Also getting me to add another 400kcal to cardio weekly so will be getting 1200kcal from cardio weekly plus the HIIT session gahh.
Today was honestly crap no energy felt depressed and like **** all day, too ruined to do legs hypertrophy tonight so going to do as much cardio as I can before bed and hit that gym session at some point tomorrow, hopefully it is a better day.
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01-25-2013, 03:14 PM #42TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-26-2013, 12:14 AM #43
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01-26-2013, 12:42 AM #44
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01-26-2013, 12:48 PM #45
haha will keep that in mind mate
thanks for following man, yeah trying not to stress about it still makes it frustrating but I know it will all come together over the next few months
thanks brother! good to have another 3DMJ'er here!
26/1 -
Morning weight 80.9kg - 178lb
Macros 45F 235C 245P
Work was better today energy low but not as bad as yesterday - trained at home gym so didn't do accessory work just front squats and deads - ruining though pushed hard to the limits wish I filmed the sets.
Front squat
65x10
70 (154lb)x10
70x10
Deadlift
145(319lb) x10
145x10
145x10
Power is out after this crazy storm was insane had to drive through some of it could barely see anything worst I've ever had to drive through. Might aswell throw up what I ate today too
Meal one:
100g oats
40g WPI
80g low fat icecream
Meal 2, 3 and 4
150g basmati rice
150g grilled chicken breast w/dash Tabasco chipotle sauce -amazing btw
150g green beans
Meal 5
Mad little omelette/protein pancake-
4 egg whites
2 whole eggs
16g WPI
50g oats
__________________Sponsored Athlete
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01-26-2013, 02:45 PM #46
Thumbs up on Chipotle Tabasco. Yes, please post some footage of your lifts next time. Looking great so far mate
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-26-2013, 11:16 PM #47
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01-26-2013, 11:23 PM #48
cheers mate, ordered a little video camera of the bay gonna start getting a few vids of workouts should be good to check form and watch progress.
http://www.ebay.com.au/itm/Neoprene-...item35b4a4e801
these ones man I think i'll be okay was checking on the website today, shiiz gotta get my act together and send off membership form 4 weeks out!
Morning weight - 80.3 (176.6) - near equal low
macros 45F 235C 245P
finished off accessory work on legs hypertrophy today, better late then never. Day off work finally so continued to do 500kcal cardio session, went good still got to do my HIIT session tonight just gathering myself before that one. May post some updated pictures after that things are starting to feel tighter.
Today is 12/14/16 weeks out
Edit: smashed HIIT session thinking tomorrow weigh in will finally break the 80kg's into 70's!
Quick pic as promised - inb4 im paler then Casper haha.
Last edited by Bbeasley89; 01-27-2013 at 12:24 AM.
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01-27-2013, 05:00 PM #49
Mirin!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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01-27-2013, 09:45 PM #50
Thanks bro things are starting to come together now
Morning weight 80.7 (177.5lb) - bastard crept back up gahh-
Macros 45F 235C 245P
Cardio: 200kcal
Upper body strength
(DBS in lb rest in kg)
Db press
85lbx3
90x3
95x3
Bent over rows
110x4
110x4
110x4
Standing mil press
70x4
70x3
65x4
Lat pd
90x4
95x4
100(full stack)x4
Skull-crushers
55x3
55x3
Bb Bicep curl
50x4
50x4
Good session flat db press felt heavy but still got solid 3 reps with the 95's
Bb rows felt great form was good
Mil press felt strong probably used a bit of leg drive for some of the 70kg reps
Lat pd was different machine at this gym just did all the weight they had still felt nice and heavy.
Pretty sure 55kg is a pb for scull crush for me
Bicep curls went up easier then I was expecting couldn't get more then 2 at 50kg last time so strength is going up this far into prep - loving it!Sponsored Athlete
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01-28-2013, 11:36 PM #51
Morning weight 80.5 (177.1lb)
Macros 45F 235C 245P
Cardio 200kcal
Day: went well think I've finally sorted my carb timing to get through work - feeling great right now post workout and energy at work was manageable.
Food:
5am -
100g oats
50g WPC
65g diet choc sauce
1 - choc vanilla skinny cow bar - made a ogus cake was awesome -
10am -
300g chicken breast - w taco seasoning and Tabasco chipotle sauce
400g basmati rice
300g green beans
2pm -
150g chicken breast with taco seasoning and Tabasco
200g basmati rice
200g green beans
4pm pre workout - double espresso
Trained lower body strength - pb on squats and rdl's for body weight - squats felt solid as ever.
7pm 20g natty pb w 25g WPI
- also having 10g CGT, 2 fish oil caps, multi vitamin, 5000iu vit D, 2g l-carnatine and 3g daa daily.
Lower body strength
Squats
120x3 (264lb)
125x3 (275lb)
130x3 (284lb)
Rdl's
140x4, 4, 4 (308lb)
Seated calf raise
80kgx4, 4, 4
Cable crunch 3x10
- dont care what the scales say I'm definitely looking leaner feeling super pumped for rest of this prep can't wait to get on stage!
Bring it on!Sponsored Athlete
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01-30-2013, 12:32 AM #52
Morning weight - 80.2 (176.4lb) - equal prep low!
Macros 45F 235C 245P
Cardio 200kcal
today went well, my thoughts on getting that food timing right have been solidified as energy and mood at work was great, feeling pretty drained and tired now at home but that's fine. Got a mad little hd camera off ebay for $50 so will be looking to get a few lifting vids up.Sponsored Athlete
Power Supplements
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01-30-2013, 01:12 PM #53
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01-31-2013, 02:17 AM #54
cheers mate heres some now haha
Alright got a pretty big update here so lets get started,
weighed myself this morning - 79.9kg(175.8lb) ! new prep low finally under 80 feels good!
this morning was 200kcal cardio
my refeed day today so macros 45F 375C 250P
Decided to record a vlog style thing of my thoughts and feelings at this point good for me to look back on and hopefully some of you guys find it interesting if it doesn't bore you too much with the nervous rambling haha.
http://youtu.be/vrDs2iYYww0
Trained upper body hypertrophy - was a good session apart from managing to slam my pinkie inbetween two 35lb dumbbells when I was doing side raises hurt like all hell!
incline db press
70lbx8
75lbx6
75x6
single arm db rows
95lbx8ea
105lbx8ea
105lbx8ea
chest press machine
90x7
85x6
80x4
pullups
bwx10
+10kg plate x5
+10kg plate x5
oh single arm db ext
30lbx8ea
30lbx8ea
incline bench db curls
35lbx8
35lbx4 - strength vanished haha
side raises
35lbx8
35lbx8
after this decided it would be a good idea to give a mock meet a go in preparation for the powerlifting comp next month, probably should have done it another time since I was pretty tired after running around all day but pretty happy with numbers I got considering.. went like this
squat
140 - lift (308lb)
145-lift (319lb)
147.5 - fail (324.5lb)
bench
90- lift (198lb)
100 (should have gone to 95.. stupid ego) fail (220lb)
100- fail
deadlift
180 - lift (396lb)
200 -lift (440lb)
210 (462lb)- fail and fail (since I thought id give it another go after it wouldnt budge lol)
here's a vid of the lifts anyway, stuggled with camera positioning so can't see squat depth the best but I'm pretty sure its well below parallel.
http://youtu.be/ko9FsZcRF9o
finally here's a couple of pics just taken along with what i'll be sending to eric tomorrow - seeing big changes this week exciting!
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01-31-2013, 03:31 AM #55
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01-31-2013, 03:38 AM #56
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02-01-2013, 01:59 AM #57
morning weight 80.1kg
cardio 100kcal - couldnt find headphones and couldn't focus
macros 45F 235C 245P
day went well eric is happy with past week progress so things are staying the same with regards to macros/cardio (pretty happy with that)
Lower body hypertrophy
all kg.
squats
105x8, 8, 8 - these went great felt strong and powerful/explosive
rdl's 120x8, 8, 8 - didn't have straps so had to put more focus on my grip which I think took away from form but still had no troubles went well.
leg ext - new gym - stackx8, 8
standing calf raise 80x8, 8, 8
lying leg curls 60x8, 8
good workout was sweating like crazy, funny how many people don't seem to and comment on me they probably think i'm on something like dnp lol no just training my arse off!Sponsored Athlete
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02-01-2013, 06:24 AM #58
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02-01-2013, 04:47 PM #59
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02-02-2013, 02:41 AM #60
Morning weight 80.4
Macros 43F 235C 243P
Just cardio today 300kcal smashed that out!
Legs were ruined after working 12hours after those squats yesterday! Survived though haha.
Might go so a light weight session tomorrow see how I'm feeling.Sponsored Athlete
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