Flex's Journey to become a Natural Pro with Team AAEFX/PRRS

[italianplaya30]

Welcome to my
JOURNEY TO BECOME A NATURAL PRO

I want to welcome every to my thread here on bodybuilding.com. My thread is going to cover my journey to become a Pro Natural Bodybuilder. I decided to start this blog so that all of you can follow along. I want to show the world how an average guy can change his physique so dramatically that he could be considered one of the best that Natural Bodybuilding has to offer. I want you all to be able to apply what I do in my normal everyday life and training to your own so that you too can get to your goals!

I will start by giving you a little bit of backround infomation on myself....(i am kind of new to this whole log stuff) My name is Anthony Bevilacqua i am a 21 year old natural bodybuilder living in new york and a certified Personal Trainer. I absolutely love my job, I love helping people achieve their fitness goals. It's a great feeling to know that everyday you are helping someone feel better about themselves, physically and mentally as well.

I was recently awarded Trainer of The Month on Bodybuilding.com. Here is the link so you can view it:
http://www.bodybuilding.com/fun/personaltrainer_6.htm.

Well now that my contests are over i am slowly transitioning back into bulking. I recently hurt my shoulder (nerve damage while doing hack squats?). Really weird injury but in the end I believe it helped me train alittle smarter.

My main focus while bulking is...
**PROGRESSIVE POUNDAGE INCREASE and STRIVING TO INCREASE MY 1RM ON THE "BIG 3"(Squat, Deadlift, Bench)**

I will be judging the effectiveness of my training by the poundages I am moving in "good form"

Key Points I will be focusing on:
-To get bigger I must focus on the body as a whole rather then in "parts"
-Getting stronger in the "Big 3" and increasing my ability in others
-"Milking" each exercise in each Training cycle until i plateau on that exercise then switch it out
-Staying relatively lean while making good strength gains

Current routine: Right now I am following Dual-Factor Hypertrophy Training (DFHT)...then switching over to P/RR/S training

Nutrition
Right now i am doing a 6-8 week cut in order to get in really good shape for vacation on May 28th

But once that is done i will go back to

BULK: 8 week (30/40/30 or 25/55/20; P/C/F) (I am not sure which macro range works best for me yet so im experimenting)
CUT: 2 week (-25-35% calories)

Note: I will be gradually raising my calories over the 8 week bulk, whatever is necessary to keep steady and consistent weight gain (>1 lb/2 weeks).

Starting 1RM (I underestimated these big time due to my shoulder, i believe these are good starting points)

9/1/2008 Starting Weight: 174lbs
Bench: 270
Deadlift: 420
Squat: 400

Current 1RM Current Weight: 196lbs
Bench:315
Deadlift:515
Squats: 455 (but maybe more i havent done a 1rm in a while)


I am lucky to be working with a great company like AAEFX who will be fueling my workouts and putting some quality supplements in my veins!

My Current Supplements:
AAEFX LBA Pro
AAEFX LG5
AAEFX Nytric EFX Pro
AAEFX Kre-Alkalyn EFX Pro
AAEFX Kre-Alkalyn Creatine
AAEFX Cell Rush


I competed in 4 natural bodybuilding shows last year....my first and 3rd show i came in 4th but i was the youngest one in the line up so i felt good about then one....then i hired layne for my next contest and took 3rd in the Open division with a nerve damaged shoulder which i was really satisified with!

I want to be able to transform my regular physique into a masterpiece! My ultimate goal is to win my natural pro card so we will see what happens this time around....i have put on a good 9lbs of muscle since last year

i have an incredible drive to suceed and win
i will stop at nothing to hold that first place trophy


I want all of you to be able to learn from my training and dieting so that you can apply it yourself and hopefully change your physiques as well!

Hold on Folks, it's going to be one wild ride!!!!!! Don't forget to check out my website at www.ABFitnessTrainer.com

Here are some pics and vids.....thank you all for following

http://www.youtube.com/watch?v=VLTxpzOfZ-M

http://www.youtube.com/watch?v=VOOxtTpf8qw

[italianplaya30]

4/20/09 Upper Body Power

Barbell Bench Press @ 100% 5RM
275 x 5 reps (with a pause)

Incline Bench Press
185 x 10 reps <-- Just getting back to these again

Weighted Pullups
70lbs + bw x 5 reps TIED PR

Smith Machine Bent Over Rows
315lbs x 10 reps

Leaning 1-Arm DB Laterals
40lbs x 12

Barbell Shrugs
245lbs for 15 reps <--Getting Back to these as well

DB Curls
70lbs for 5 reps (alittle cheaty but controlled negative)

Skullcrushers
155lbs for 5 reps

Supplements:
AAEFX LBA Pro
AAEFX LG5
AAEFX Nytric EFX Pro
AAEFX Kre-Alkalyn EFX Pro
AAEFX Kre-Alkalyn Creatine
AAEFX Cell Rush

NOTES
Was alittle pressed for time today but overall i was satisfied with this workout

On Sunday I plan on breaking all these PR's....I really want a 315 1RM with a pause on bench press

so thats the goal for sunday as far as bench

Read a really great article from Bertos Journal

http://drsquat.com/content/knowledge...training-split

very interesting read!

thanks berto!

[tank316]

Keeping going Anthony.
looking good and strong bro!

[FATHER FLEX]

And the journey begins!

[TigerStealth]

nice to see you keep a log Anthony!....now Coz and I will steal all your training secrets LOL

[italianplaya30]

Keeping going Anthony.
looking good and strong bro!

Thanks tank now if only I can get as huge as u!

[italianplaya30]

And the journey begins!

Thanks berto u were a big motivation 2 me during my prep
So ur always welcome in here

[italianplaya30]

nice to see you keep a log Anthony!....now Coz and I will steal all your training secrets LOL

I need 2 steal you guys secrets!

[italianplaya30]

On tap for tonight power day legs! Squats and deads!

I'm stuck in class can't wait 2 smash legs!

[italianplaya30]

4/21/09 Lower Body Power

Deadlifts @ 100% 5RM (NO BELT OR WRAPS)
455 x 5 reps

Squats @ 100% 10RM (NO BELT OR WRAPS)
340 x 10 reps

Leg Press
3 sets of 9 plates per side x 10 reps

Lying Hamstring Curl
130 x 10

Standing Calve Raises
6 sets of 220 for 20 reps with 30-45 secs rest

Supplements:
AAEFX LBA Pro
AAEFX LG5
AAEFX Nytric EFX Pro
AAEFX Kre-Alkalyn EFX Pro
AAEFX Kre-Alkalyn Creatine
AAEFX Cell Rush

NOTES
Looks like a short workout but needed extra rest with squats and deads...sometimes it feels like my heart is going to explode after a set

My grip was giving out on deads i had prob 2 or 3 more reps if it wasnt for my hands.....damnnniittt any suggestions? should i start training my forearms?

[TigerStealth]

dude you are a BEAST those are some huge numbers. Why 10 rep set of squats on power day?

Also for your grip...just use straps. although i guess it depends on your goals and if you want to do a powerlifting comp. You could do grip training where you load up a bar with heavy, heavy weight in a power rack and just pick up the bar and hold it for as long as you can

[italianplaya30]

dude you are a BEAST those are some huge numbers. Why 10 rep set of squats on power day?

Also for your grip...just use straps. although i guess it depends on your goals and if you want to do a powerlifting comp. You could do grip training where you load up a bar with heavy, heavy weight in a power rack and just pick up the bar and hold it for as long as you can

i was getting tired with squats in the 5rm i needed a challenge

i always do a isometric hold on my last rep of deads but by that time my grip is usually to ****!

[italianplaya30]

I snapped some pics of my back...heres the progress i made in 9 weeks

From this


To this


Even though the second picture isnt as clear as the first one (damn camera phone) you can still see the added width and thickness

Not so bad for 9 weeks...at least i dont think so

i am hoping to make these pics a joke the next time around!

[TigerStealth]

lol i just realized that in the second picture your lats are LITERALLY so wide that they are blocking the sun!

[italianplaya30]

4/23/2009 Upper Hypertrophy Day

DB 30 Degree Incline Bench Press
2 sets of 100lbs for 8 reps

DB Twisting Rows
2 sets 75 x 12 reps

DB 20 Degree Bench Press
2 sets of 80lbs for 10 reps

Neutral Grip Pullups
2 sets of 15,12

EZ-Barbell Spider Curls
90lbs for 8 reps

Ez-Barbell Skullcrushers <--I was suppose to use DB's but i love using the bar
80lbs for 15 reps (too light)

1 Arm machine Preacher Curls
2 sets of 60lbs for 10 reps

1-Arm Tricep Extensions
2 sets of 40lbs for 12 reps


Supplements
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)

Soon I will also be taking:
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)


NOTES

Wanted this workout to be short volume..I am going to go for some new PR's on Sunday so i took it light today....Not a bad workout...really great pump....Toying with the idea of doing upper body 3xs a week.....I found my body responds well with low volume high frequency....As soon as i started training upper body twice i saw great results...im thinking about doing upper body 3xs a week but not sure how i am going to organize my power and strength %

any ideas??

[TigerStealth]

sick incline pressing Ant! And nice supp stack too

As for upper body 3x a week...that sounds good if you do upper power and then split the upper hypers into 2 days (chest/back and shoulders/arms)

once i finish my mini-cut, i'm going to stick with PRRS training but Eric also includes a protocol for training bodyparts 2x a week. So i'm going to train chest and back twice a week. basically you just do a mini chest or back workout later in the week

[italianplaya30]

sick incline pressing Ant! And nice supp stack too

As for upper body 3x a week...that sounds good if you do upper power and then split the upper hypers into 2 days (chest/back and shoulders/arms)

once i finish my mini-cut, i'm going to stick with PRRS training but Eric also includes a protocol for training bodyparts 2x a week. So i'm going to train chest and back twice a week. basically you just do a mini chest or back workout later in the week

O yea? Can u send me that protocol so I can look at it

[TigerStealth]

O yea? Can u send me that protocol so I can look at it

well lets say you train chest on monday. you do your normal full chest workout on monday.

then on thursday you do a "mini-chest" workout. 4 working sets. you can either do 1 exercise for 4 sets, 2 exercises for 2 sets, or do 2 supersets

[patroclus32]

hey anthony, some solid ass workouts in here

you could do what joe suggested that's what i'm doing right now, or you could do 5 days a week, first week 3 days upper 2 day lower and then switch it for the next week, i know father flex used to do that

[italianplaya30]

hey anthony, some solid ass workouts in here

you could do what joe suggested that's what i'm doing right now, or you could do 5 days a week, first week 3 days upper 2 day lower and then switch it for the next week, i know father flex used to do that

so the better question is.....when are you getting on stage my man!!!!!!!

[TigerStealth]

so the better question is.....when are you getting on stage my man!!!!!!!

x2!!

[patroclus32]

so the better question is.....when are you getting on stage my man!!!!!!!

ha we'll see, after bulking for basically two and 1/2 years going from 140 to 200 im gonna do a very long cut this summer, probably for the whole summer so about 16 weeks if things look good and school/work allow it I may do one then

[italianplaya30]

4/27/2009 Upper Body Day

Pullups
65lbs for 4 reps <- not sure y since last week i did 70 for 5!!!

Lateral Raises
50lbs for 10 reps

Behind Back Shrugs
245lbs for 15 reps

EZ-Barbell Skullcrushers
145lbs for 8 reps

DB Curls
65lbs for 8 reps

Bench Press (wanted to break a pr for single since shoulder injury)
First attempt 315....missed
Second attempt 305.....missed
Third attempt 295....missed
Last attempt 285....Got it! but camera died
Last attempt 285...got it and heres the vid

EDIT**** Youtube down will post vid up when it returns

Not quite sure why that happened last week i did 275 for 4 reps!

Burn out set 225lbs for 7 reps

Supplements
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)

Soon I will also be taking:
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)


NOTES
SO pissed about this one! I seemed to have an off day !!! however i did add 10lbs to my pr bench since my shoulder injury in 4 weeks...so thats a big move forward
My bench sucks and i need to get it up, i seem to get into a sticking point at the bottom of the movement...the lockout is no problem...suggestions?

[italianplaya30]

Starting Next monday I will be using this new split

It will be a mix of what i have found has worked for me in the past and the famous P/RR/S system

Day 1: Upper Body (Power)
Day 2: Lower Body (Power)
Day 3: Off
Day 4: Upper Body (Rep Range)
Day 5: Lower Body (Rep Range)
Day 6 & 7: Off
Day 8: Upper Body (Shock)
Day 9: Lower Body (Shock)
Day 10: Off
Day 11: Repeat

Power Workouts
Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:
1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Rep Range Workouts
Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable
***1 second hold at peak for certain exercises

Here is an example for a typical REP RANGE workout for shoulders:
1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Shock Workouts
Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:
1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8

Volume
-For my Power days my volume will be low with 1-2 compound movement per bodypart 3 sets per exercise
-For my Rep Range and Shock days my volume will be 1-3 movements per bodypart 3-6 sets each

Yes i am a volume junkie even though i dont think its really that high of volume

I am doing a mini cut til the end of may then i will be back to bulking
I am not in a big calorie deficit so i am hoping to gain some lbm in the mean time

For more on the P/RR/S training system check the thread out
http://forum.bodybuilding.com/showth...398381&page=12

anyone have any suggestions? comments?

[tank316]

Starting Next monday I will be using this new split

It will be a mix of what i have found has worked for me in the past and the famous P/RR/S system

Day 1: Upper Body (Power)
Day 2: Lower Body (Power)
Day 3: Off
Day 4: Upper Body (Rep Range)
Day 5: Lower Body (Rep Range)
Day 6 & 7: Off
Day 8: Upper Body (Shock)
Day 9: Lower Body (Shock)
Day 10: Off
Day 11: Repeat

Power Workouts
Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound

Here is an example of a typical POWER workout for chest:
1-Bench Press: 4 x 4-6
2-Incline Dumbell Press: 3 x 4-6
3-Weighted Dips: 2-3 x 4-6

Rep Range Workouts
Rep Goal: 7-9, 10-12, 13-15
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable
***1 second hold at peak for certain exercises

Here is an example for a typical REP RANGE workout for shoulders:
1-Military Press: 4 x 7-9
2-Seated Side Lateral: 3 x 10-12
3-Reverse Pec Deck Flye: 2 x 13-15

Shock Workouts
Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

Here is a typical SHOCK workout for triceps:
1-Superset: Rope Pressdown/Lying Extension: 2 x 8-10 each
2-Superset: CG Bench Press/Underhand Grip Pressdown: 2 x 8-10 each
3-Dropset: Single Arm Overhead Dumbell Extension: 1 x 8-10, drop, 6-8

Volume
-For my Power days my volume will be low with 1-2 compound movement per bodypart 3 sets per exercise
-For my Rep Range and Shock days my volume will be 1-3 movements per bodypart 3-6 sets each

Yes i am a volume junkie even though i dont think its really that high of volume

I am doing a mini cut til the end of may then i will be back to bulking
I am not in a big calorie deficit so i am hoping to gain some lbm in the mean time

For more on the P/RR/S training system check the thread out
http://forum.bodybuilding.com/showth...398381&page=12

anyone have any suggestions? comments?

Nice....

[italianplaya30]

Nice....

I kno its not the typical PRRS routine but I think after making it fit me I will have a real efficient training system

[FATHER FLEX]

SICK SPLIT!

By the way, I was talking to Eric about this the other day, but I might as well mention it here. I think its freaking great that more and more young guys on this site are aiming to do well in the natural realm of bodybuilding. Years ago when I first started venturing into these boards, that was not the case. We had NPC Teen Nationals, and then the next big step was to perhaps do a few local NPC shows etc. Natural Bodybuilding was out there, but it didn't have the presence it has today. Specifically speaking about this bodybuilding community, which is a big one. Guys out there are still chasing the IFBB dream, but I am glad that it seems like just as many are basing their goals on many of the spectacular naturals we have roaming here. The 250 pounds distended gut look is not everyones idea of ideal.

Guys want to get freaky lean, and shredded like Ben Goins. Smack around the weights, and piss off gravity like Layne Norton. We have Celement Yearwood posting on here for crying out loud! Information catered to the natural athlete who is not physiologically altered. Its simply a very exciting time for Natural Bodybuilding.

This journal s proof of this.

[TigerStealth]

SICK SPLIT!

By the way, I was talking to Eric about this the other day, but I might as well mention it here. I think its freaking great that more and more young guys on this site are aiming to do well in the natural realm of bodybuilding. Years ago when I first started venturing into these boards, that was not the case. We had NPC Teen Nationals, and then the next big step was to perhaps do a few local NPC shows etc. Natural Bodybuilding was out there, but it didn't have the presence it has today. Specifically speaking about this bodybuilding community, which is a big one. Guys out there are still chasing the IFBB dream, but I am glad that it seems like just as many are basing their goals on many of the spectacular naturals we have roaming here. The 250 pounds distended gut look is not everyones idea of ideal.

Guys want to get freaky lean, and shredded like Ben Goins. Smack around the weights, and piss off gravity like Layne Norton. We have Celement Yearwood posting on here for crying out loud! Information catered to the natural athlete who is not physiologically altered. Its simply a very exciting time for Natural Bodybuilding.

This journal s proof of this.

well said! My only desire is to achieve the best physique i can naturally, and we definitely have some great natural bbers posting info and inspiration on here

[tank316]

SICK SPLIT!

By the way, I was talking to Eric about this the other day, but I might as well mention it here. I think its freaking great that more and more young guys on this site are aiming to do well in the natural realm of bodybuilding. Years ago when I first started venturing into these boards, that was not the case. We had NPC Teen Nationals, and then the next big step was to perhaps do a few local NPC shows etc. Natural Bodybuilding was out there, but it didn't have the presence it has today. Specifically speaking about this bodybuilding community, which is a big one. Guys out there are still chasing the IFBB dream, but I am glad that it seems like just as many are basing their goals on many of the spectacular naturals we have roaming here. The 250 pounds distended gut look is not everyones idea of ideal.

Guys want to get freaky lean, and shredded like Ben Goins. Smack around the weights, and piss off gravity like Layne Norton. We have Celement Yearwood posting on here for crying out loud! Information catered to the natural athlete who is not physiologically altered. Its simply a very exciting time for Natural Bodybuilding.

This journal s proof of this.

This is a cool compliment..props

[italianplaya30]

SICK SPLIT!

By the way, I was talking to Eric about this the other day, but I might as well mention it here. I think its freaking great that more and more young guys on this site are aiming to do well in the natural realm of bodybuilding. Years ago when I first started venturing into these boards, that was not the case. We had NPC Teen Nationals, and then the next big step was to perhaps do a few local NPC shows etc. Natural Bodybuilding was out there, but it didn't have the presence it has today. Specifically speaking about this bodybuilding community, which is a big one. Guys out there are still chasing the IFBB dream, but I am glad that it seems like just as many are basing their goals on many of the spectacular naturals we have roaming here. The 250 pounds distended gut look is not everyones idea of ideal.

Guys want to get freaky lean, and shredded like Ben Goins. Smack around the weights, and piss off gravity like Layne Norton. We have Celement Yearwood posting on here for crying out loud! Information catered to the natural athlete who is not physiologically altered. Its simply a very exciting time for Natural Bodybuilding.

This journal s proof of this.

Thanks for the compliment berto...you couldnt be more correct...its people like you that keep me motivated...Getting injured during your prep and watching you go on 2 win 3 pro cards was just unreal....Everybody looks up to Arnold and Franco and alot of the bodybuilders from the 70's the reason y so many people looked up to them is because they had a very great work ethic....they werent afraid to work hard.....you and others on this board bring that to the table everyday! Knowning that there are other naturals out there like yourself working hard keeps me motivated to keep going

your the man...thanks for all that you do!

This is a cool compliment..props

I think i shed a tear with that lol.....i dont wanna meet Dexter Jackson....i want to meet Berto! lol