2008 Naturalmania Heavyweight Champ's Journey to the WNBF Worlds

[Quelly]

That means a lot to me coming from you, Eric. I have noticed you have an extremely good eye on these matters (even being able to spot a competitor who I know depletes water as doing so on another thread). I did make some improvements since last year but that doesn't mean much if you don't bring the right conditioning onstage and my game plan for doing so did not pan out. I feel I still looked good in the mandatories but from my vantage point onstage I can't say that anyone actually saw me hit any of them. My fate was sealed with the unusual fatigue I felt in the symmetry round. I usually clean up my diet in March as I'm a real slow prepper but this time around I'll be giving myself until March 2011 so that I can train like a beast and make the improvements needed. Then it will be time to take a different shredding strategy. Thanks again, Big E!

Thank you for the compliment, I'm trying to develop a good eye for this sorta thing.

You definitely looked good in the mandatories, and I'm glad you're motivated and have a plan of attack, I'm confident you won't get looked over next time you hit the stage Dan

[serratus]

You looked really good in a world-class contest. Good job man.

[graphlex]

Thank you for the compliment, I'm trying to develop a good eye for this sorta thing.

You definitely looked good in the mandatories, and I'm glad you're motivated and have a plan of attack, I'm confident you won't get looked over next time you hit the stage Dan

You, Todd, and Berto bring a lot of intelligence into the game and as stated I have seen you exhibit good knowledge of physique assessment through several of your post. Haven't had enough time to post as much as I used to but your threads are always entertaining and informative. Luckily, this old dog can learn new tricks so I'm giving deads another shot to improve the "rear chain" as Todd says. I have other things in mind as well. The WNBF Worlds might not be the best show to pick if you are looking to place well but it does let you compare yourself to the best in the world and focus in on exactly what needs to be done to be competitive with them.

You looked really good in a world-class contest. Good job man.

Thanks for the compliment and for the service to your country!

[Quelly]

i love the attitude dan, and hell yeah...I bet being on stage with the biggest best naturals on the planet shows you exactly what is needed for the future to be competitive, that's gonna be my weight class pretty soon, so I'll be looking to you for how to step up my game!

[healthybodies]

You have a helluva work ethic Dan and I am sure you will only use this as motivation to step in up this off season and the next time you step onstage.

[graphlex]

i love the attitude dan, and hell yeah...I bet being on stage with the biggest best naturals on the planet shows you exactly what is needed for the future to be competitive, that's gonna be my weight class pretty soon, so I'll be looking to you for how to step up my game!

You have a helluva work ethic Dan and I am sure you will only use this as motivation to step in up this off season and the next time you step onstage.

Thanks a lot guys! I took some time to decompress after the show and catch up on everything. As you both know, you sort of put your life on hold to prepare for these shows.

Yes, motivated for the off season! Had to take a few weeks off post show to heal up a shoulder/ brachialis injury that I trained through (thus making it worse) for the Worlds. Still doing the new deadlift day into my rotation and here was the last day of that one...

Deadllift
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
405 x 10 (PR I think)

Hyperextention
30
holding 25 pound plate x 20 drop plate and do 5 more
holding 25 pound plate x 20 drop plate and do 5 more

Angled crunches
30
30

Hanging Leg Raise
20
20

Dumbell side bends
15 x50
15 x 50

Bromstick twist
5 minutes

Deads were regular off the floor and not sumo (which seemed to aggravate my knee last year).

[Quelly]

nice deads dan glad to see you back at it

[graphlex]

nice deads dan glad to see you back at it

Thanks a lot, Eric! Abs are looking shredded in the new avi!

[graphlex]

Light headed at the end of last squat and leg press sets. Rushed a bit to get to the comic store (all you comic fans know that Wednesday is a little bit of Christmas every week). Also went to Best Buy and picked up the new Planet Hulk DVD.

Leg Extension
150 x 20
170 x 20
170 x 20
190 x 20

Squats
135 x 15
185 x 15
225 x 15
275 x 15
315 x 20

Leg Press
8 plates (total... not each side) x 20
12 plates x 20
16 plates x 20

Leg Curls
70 x 10
90 x 10
110 x 10
110 x 10

Glute Ham Raise (trying a different style)
bodyweight x 20
25 x 10 + bw for 5
25 x 10 + bw for 5

Seated Leg Curls
225 x 15
rackx 12
rack x 10
315 x 20

Switching to one or two cheat meals (not gorging sessions necessarily) per week and used my first this week at 5 Guys Burger. Highly recommended and today's session included Cheeseburger (their regular is a double) and Jr. Bacon Cheeseburger (which is their code for a single patty), regular fries (regardless of size they dump a bunch more in your bag... I would not have finished what was actually in the cup), and coke zero (yay, free refills!). There are boxes of peanuts in shells for any who want them but I passed this time. Enough carbs in the off season that I don't feel like I have to go overboard on these cheats like I did when I tried a keto diet a few years back.

[graphlex]

Widegrip Pull-Ups
15
10
10

T-Bar Row (wide grip)
2platesX10
3platesX8
3platesX8
4platesX8

Widegrip Pulldown
160X10
180X10
200X10
220X8+ 2 partials

Reverse Grip Pulldown
180X10
200X9
220X8

Seated Rows
180X10
220x10
260x8

21's (counting curling bar as 25 but who knows)
45
75
75

Single Arm Cable Curl
30X10
40X10
50X8

Bentover Cable Curls
80X10
90X10
100X9

Cable Forearm Curls
50X50 low
50x50 mid
50x50 high
50x50 mid reversed

Brachiallis finally didn't hurt during bicep training. Damaged during contest prep and going all out to prep against the World's best only made it worse and worse.

[Neo_Anthony]

Hey man, Your pics on the front pages were awesome. It seems like your tan was levels above the competition too, and definitely helped you out on stage. What did you use to tan and how many coats etc? If you don't mind me asking.

[graphlex]

Thanks, Anthony. I used Dream Tan which as you pointed out, looks great onstage if the stage lighting is bright. I'll just add that if you are not the first class to go out then take a look at the stage lighting and try to adjust your color accordingly. Had a bit of a mishap myself last October in a venue with dimmer lighting and as we were the first class to go up I had no way of observing this so I was told that most of the judging sheets commented that I was too dark. On the opposite end you can be too light and in 2008 on a friend's recommendation, I did not reapply my color at the night show and was completely washed out which hampers the amount of definition you display. So definitely try to get the right color but also be ready to try to make adjustments the day of the show if needed.

[graphlex]

I was at Target and flipping through the new Natural Bodybuilding & Fitness magazine and came across my picture on page 18. It is alongside an article about USP Labs Anabolic Pump which I actually use. It's especially good for a heavy carb meal for the more carb sensitive amongst us out there. To check out the cover of that issue or subscribe get on over to http://www.exercisegroup.com/publication.html?id=1

[graphlex]

Deadllift
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
405 x 15 (PR)

Blew the doors off my previous PR of 405 X 10 today. Would have thought lack of sleep would have had me performing worse but go figure. Last two deadlift workouts had me more comfortable with 405 x 10 so I was thinking 12 today but when I got to 12 I still had more. I'll have to decide if I should go for 20 or raise the weight. That was it for the workout as I had an engagement that I'll be updating about soon.

[ehlisl]

Deadllift
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
405 x 15 (PR)

Blew the doors off my previous PR of 405 X 10 today. Would have thought lack of sleep would have had me performing worse but go figure. Last two deadlift workouts had me more comfortable with 405 x 10 so I was thinking 12 today but when I got to 12 I still had more. I'll have to decide if I should go for 20 or raise the weight. That was it for the workout as I had an engagement that I'll be updating about soon.

Nice work on the PR Dan! I also saw your picture in NB&F mag.

You may have stated before, but what are your plans for your next comp? This year or not?

[graphlex]

Nice work on the PR Dan! I also saw your picture in NB&F mag.

You may have stated before, but what are your plans for your next comp? This year or not?

Thanks, Luke. Great physique and congrats on last year's win!

I figured I was better off taking 2010 off to heal up some injuries (messed up my shoulder and brachialis on the way to last year's WNBF World's) and to make the improvements I have in mind. Doing new things like the deadlifting and evaluating what will take me to the next level. By 2011 I expect to have those improvements and then concentrate on conditioning which some of the top WNBF World's competitors really excel at.

[Quelly]

loving the plan dan, can't wait to see the new package you bring in 2011

[dogg74]

Gr8 work on the Pr Dan.
Hurry up and heal up..Hopefully you can still make a return to the Worlds in Sehnsational Form

[graphlex]

loving the plan dan, can't wait to see the new package you bring in 2011

Thanks, Eric! Not on stage this year but certainly not slowing down.

Gr8 work on the Pr Dan.
Hurry up and heal up..Hopefully you can still make a return to the Worlds in Sehnsational Form

I'm all healed up at this point but the healing took up what would have been my short off season so no real progress would have been made for any shows this year. Hope you are healing up as well and will rock the stage soon again!

[graphlex]

That was it for the workout as I had an engagement that I'll be updating about soon.

As stated above, I had an engagement that night and, with the WNBF's permission, took part in the After Hours bodybuilding radio show as a guest of a local gym owner who's gym I have trained at a few times now.

http://www.rxmuscle.com/after-hours-...whackpack.html

I'm about 1 hour and 3 minutes into the show and it's brief and not really much of an interview or anything but I did get to promote WNBF and my regular training spot, World Gym. If there's a next time I'll have to work in a plug for www.argocomics.com !

[dogg74]

Thanks, Eric! Not on stage this year but certainly not slowing down.


I'm all healed up at this point but the healing took up what would have been my short off season so no real progress would have been made for any shows this year. Hope you are healing up as well and will rock the stage soon again!

We are BOTH in the same exact boat on ALL costs...except I keep re aggravating a few sore spots of mine lol . So No real Heavy like muscle gains to report

[graphlex]

We are BOTH in the same exact boat on ALL costs...except I keep re aggravating a few sore spots of mine lol . So No real Heavy like muscle gains to report

Yeah, I know what you mean. All about training around those sore spots and keepin' on keepin' on, lol. Hoping your sore spots are doing better by now as I didn't know this reply was even here.

[graphlex]

Where has Dan been? I'm still hitting the iron like a madman (today was deadlifting and core training) but most of my free time has been devoted to my publishing venture, Argo Comics. Argo Comics Anthology # 3 is now available at:
http://www.indyplanet.com/index.php?id=3634



Written by Dan Sehn. Art by Ibraim Roberson (X-Force, Green Lantern Corps), Felix Novara Adrian, and Dan Richards. Colors by Miguel Marques and Dead Dog.

Pin-ups by Bill Maus (Nira X), Brad Green (Argo 5), Tim Vigil (Faust), Andy Macdonald (Terminator), John Hebert (X-Men), Louis Small Jr. (Vampirella), Shelby Robertson (Latex Alice), Denny Finke (Teenage Mutant Ninja Turtles), Chris Dibari (Starship Troopers), TG Sangalang (aka TGK), Mitch Ballard, Greg Nichols, Johnny Barlanti, and Tom Burgos.

Standard Comic
Full Color
Page Count: 48

Canadians, Americans, Mexicans, and Central Americans unite as we ask the question, "Are demons unfairly treated?". Find out as we meet the super-team known as Team North America. We also introduce the Death Squad as they attempt to put a halt to the deadly super-villain sport called "Ultimate Massacre". Lastly, join the Havoc Patrol on their time traveling adventure in part 2 of "Tall Tales". All this plus pin-ups by industry pros and upcoming superstar artists of tomorrow! 24 pages of great stories! 24 pages of hot pin-ups! This issue is a comic and a pin-up book all rolled into one!

Hope all is well with my bodybuilding.com brothers and sisters even if this has taken away from my posting time!

[tdinh]

wow bro, your the second guy on the contest prep forum that has very motivating, sick leg workouts-- awesome endurance and strength

Light headed at the end of last squat and leg press sets. Rushed a bit to get to the comic store (all you comic fans know that Wednesday is a little bit of Christmas every week). Also went to Best Buy and picked up the new Planet Hulk DVD.

Leg Extension
150 x 20
170 x 20
170 x 20
190 x 20

Squats
135 x 15
185 x 15
225 x 15
275 x 15
315 x 20

Leg Press
8 plates (total... not each side) x 20
12 plates x 20
16 plates x 20

Leg Curls
70 x 10
90 x 10
110 x 10
110 x 10

Glute Ham Raise (trying a different style)
bodyweight x 20
25 x 10 + bw for 5
25 x 10 + bw for 5

Seated Leg Curls
225 x 15
rackx 12
rack x 10
315 x 20

Switching to one or two cheat meals (not gorging sessions necessarily) per week and used my first this week at 5 Guys Burger. Highly recommended and today's session included Cheeseburger (their regular is a double) and Jr. Bacon Cheeseburger (which is their code for a single patty), regular fries (regardless of size they dump a bunch more in your bag... I would not have finished what was actually in the cup), and coke zero (yay, free refills!). There are boxes of peanuts in shells for any who want them but I passed this time. Enough carbs in the off season that I don't feel like I have to go overboard on these cheats like I did when I tried a keto diet a few years back.

[graphlex]

wow bro, your the second guy on the contest prep forum that has very motivating, sick leg workouts-- awesome endurance and strength

Thanks a lot, Ty! From the looks of your pics, you know all about impressive leg workouts.

[graphlex]

Link to the thread in the INBF forum:

http://forum.bodybuilding.com/showth...#post532768543

This 16-page free newspaper will be available in gyms and health food stores across the U.S. and features the athletes of the INBF & WNBF.

In this issue:
Clarence McGill
Deanne Murphy
Nancy Andrews
Dan Sehn (... hey, that's me! lol)
Toni West
Ensa Sanyang
Harry Vlahos
Shaun Clarida
Shevon Cunnigham
Kurt Weidner

Plus: Training, Nutrition & Supplement advice and contest coverage!

WAS HAPPY TO BE A PART OF THIS ONE! NICE LITTLE BIO AND DON"T MISS MY DRUG FREE CARTOON ALSO IN THIS ISSUE!!!

[graphlex]

In case anyone thinks I'm slacking off, lol...

50 min Legs:

Leg Extension
150 x 20
170 x 20
190 x 20

Squats
135 x 15
185 x 15
225 x 15
275 x 15
315 x 20

Leg Press
8 plates (total... not each side) x 20
12 plates x 20
16 plates x 20

Leg Curls
70 x 12
90 x 10
110 x 10
140 x 6

Glute Ham Raise on Elite FTS station
bodyweight x 20
25 lbs x 15 + bw for 5
45 lbs x 10 + bw for 5

Stiff Legged/ Romanian Deadlifts
185 x 15
225x 15
275 x 15
315 x 20

[graphlex]

MY PHOTO AND TRAINING JOURNAL COMICBOOK
Available at: http://www.indyplanet.com/?product=121372

Was thinking about starting a new training journal but was not sure if a lot of people were still doing that around here.


frontcover.jpgfrontcover.jpg

[graphlex]

Don't call it a comeback... new journal here: http://forum.bodybuilding.com/showth...hp?t=169095533