Future's Journal: Training and Diet

[bellonsbodyworks]

1: chest, biceps
2: Quads, calves
off (just cardio, maybe some ab work)
4: delts, triceps
5: Back, hams, calves
off (just cardio, maybe some ab work)
REPEAT

Large bodyparts: I will do 2-3 exercises for 1 work set either a rest pause, strip down set or high rep set (widow maker).

Smaller bodyparts: I will do 1-2 sets for 1 work set either a rest pause, strip down or high rep set.

[bellonsbodyworks]

My diet is by RazorRipped razorripped@hotmail.com who you can talk to about offseason and prep work.

I picked him because of the relationship we established talking etc. He was being very helpful in areas that I had questions about. We also have very similar thoughts on things like training which matters to me. He is old school: HARD WORK!!!!

My diet is basically a carb rotation but very specific. He took alot of time getting numbers together to make my own plan. And it looks awesome! He kept reminding me how much it would suck these next 4 weeks BUT I will be ripped! So here I am. I know I can't do it myself and I want someone to push me along so he is kicking my ass into gear. No frills. Nothing fancy. No special techniques. Just sound nutritional advice, bodybuilding experience and someone that is in the know to kick my ass HARD. And if I look like crap he will tell me.

For my last show he helped me with my water a bit. I hate to think how I would have looked without his advice. I basically was eating way too much and not doing enough cardio. And I trained like a pussy. He is fixing things. I am going back to the balls to the walls approach and just gonna ****ing do it!!!

[bellonsbodyworks]

AM: Back (width) & cardio
Hammer Strength Iso Pulldowns **rev grip**
90x15
115x12
150x8

Pulldowns **wide grip**
110x12
200x10

Hammer Pullovers
90x15
180x15

Hammer 4 Way Neck
45x12

Dumbell Rev Fly
40x12
55x12

Cardio: 60 min on treadmill

[bellonsbodyworks]

1. Hammer Iso Rows
90x15
290x9

2. Straight Bar Seated Row
Stack x 10

3. Reverse Flyes
130x10

Cardio 60 min **time flies watching Batman Begins**

[bellonsbodyworks]

Actually decided this morning to drop out. Too many reasons but I need to focus on some other things. I think I peaked last week. Just drained and can barely get my heart rate above 100 during cardio. I feel like I am going backwards now. So I am done.

[Hibiscus09]

Well, I picked a bad time to notice you have started a journal.

I hate that for you! Are you okay with it?

Nice job on your workouts! Are you just going to take the year off from this point forward?

[Fiend_73]

Welcome to the journals! I look forward to following your training bro.

[bellonsbodyworks]

Resting for a few days...

254 this morning...

[alkell]

Hi, welcome to the journals.

[bellonsbodyworks]

Ummm I got heavier...alot heavier.

Ok back in training...

1. Incline Bench Press
135x15
225x8
315x8+2+1

2. Hammer Iso Wide Chest
135x30

3. Smith Shoulder Press
225x10
315x3 and stopped...cramping up alot!!!

4. Dumbell Skulls
40x12
50x8
70x8+2+1

5. One Arm Pushdown
60x23

6. Pulldowns **close grip**
140x12
230x6+2+1
170x19

7. Seated Row Machine **one arm**
100x10
150x8

Done...

[bellonsbodyworks]

From Wed....

1. Incline Dumbell Curl
30x15
45x6
60x6+1+1

2. Camstar Unilateral Curl
stack + 25 lb x 8+3+2

3. Cable Pinwheel
70x???

4. Toe Ext on Leg Press Machine
150x15
200x6
stack x 12 **stopped because cramping**

Weight: 280...still very vascular.

[alkell]

On your last set is the +1+1 a rest pause set? Rest pause is my favourite intensity technique.

Pinwheels are an awesome forearm exercise.

[shawnbellon]

Guess I should get back to posting on this.

[shawnbellon]

Using a DC split now for recovery while still kicking in prs. All my LG supplements are in full force as well. I am 268, 5.6% bf as of yesterday.

[shawnbellon]

My prep will have been roughly 5 weeks not counting the last two weeks. So maybe just 7'ish. Still I think I will be ok. I am never gonna be ripped like Scott. But I am leaning out alot more. I am using all of LG Sciences fat loss supplements. Doing lots and lots of cardio. Carbs are wayyyyyy low. Still hitting prs. Tired. Feet blistered. Achey. But kicking ass.

I wont use this as a tune up. I really only started prep to help our my wife with hers. I was supposed to take off the year and work on weaknesses but in doing my prep I have learned more and really know my offseason will be that much better. If I qualify for nationals next year then I will go.

I actually think I will look really good especially for a superheavy. I plan to be around 260-263. I am holding alot of water now...and I mean ALOT. I try not to look in the mirror too much so I dont get freaked out.

[shawnbellon]

Just resting today. No training at all.

[JLB001]

OMG I found the Hottie Thread!

[shawnbellon]

Cool! Where is it?

[shawnbellon]

Getting there....

[shawnbellon]

http://www.youtube.com/watch?v=zI94QydgLPs

[shawnbellon]

Feeling pretty good. Less than two weeks to go.