BWelch's First Offseason: ARMOR PLATING 101

[bwelch1985]

"DEATH IN THE PECS!"

--I'M BACK! I just finished my first contest prep...14 weeks of dieting and cardio all leading up to my first steps on stage at the 2009 NPC Stewart Fitness and Bodybuilding Championships! It was a phenomenal experience and has taken my motivation and determination to all new levels. I'm officially hooked and I definately plan to make a habit of this competing business....but competing as a novice was a ONE TIME THING....so now it's time to EAT and FUKCING GROW!! So, w/out further ado, lets get this sh*t underway....
Men's Novice 2nd Place...not bad for an UNTESTED show!

My Stats:
--Height: 5'8" (yes I lied on my bodyspace)
--Weight: 167 on showday....now, UNKNOWN (still binging...)
--Objective: BUILD A HUGE FUKCING CHEST (while also getting bigger and better everwhere else)

Diet Strategy:
--6 week post-contest rebound: 400C, 220P, 70F...
--followed by: 3 week cut: macro's TBD...
--REPEAT until HUGE

Training:
--I like to alternate between High Volume, Moderate Intensity, Low Frequency and High Intensity, Moderate Volume, Low Frequency...but I will incorporate periods of twice/week chest sessions (during this time I will keep intensity and volume moderate)

My Current Split: (High Volume as of today)<---this is very subject to change...
--Legs
--Chest
--Back
--Delts/Traps
--Arms
rest days taken when needed and as work allows

Note to Self: "This AIN'T 9th grade and no one gives a SH*T how much you bench!"

[bwelch1985]

CHEST

DB Pullovers
-40x12
-50x12
-60x12
--gettin that ribcage nice and expanded...really helps me focus on keeping my chest out while pressing...

Incline BB
-135x10
-165x8
-185x6
-165x8
-165x8
-135x10
--I try to imagine my chest as a coil that I'm slowly compressing on the negative (taking the bar all the way to my chest) and then FIRING up on the contraction...this method (taught by Dorian Yates) has helped my MMC on this exercise tremendously, but it also cost me quite a bit of weight...hopefully I can work back up to my old numbers while keeping this form...

Flat DB
-50x10
-60x8 (3 sets)
--leaving myself plenty of room to progress on this one...

Nautilus Incline Press
-90x10
-140x10
-180x8
-230x3...90x8
--went a little too heavy on the last set...I'll drop to 200 next time and aim for 6-8...

Cable Cross (high to Low)
-95x10
-125x10
-140x8

Volume will increase as the weeks go by and my energy levels return to normal...I still feel a little weak and lethargic from the long diet (ok 14 weeks isn't THAT long...but it felt like it to me! lol) but every day I get a little stronger and a little fatter! So, heres to a GREAT offseason!

[deltpecx]

I'm subbed.

[Whomper107]

...Second! Subbed brutha

[deltpecx]

Originally Posted by bwelch1985

Note to Self: "This AIN'T 9th grade and no one gives a SH*T how much you bench!"

...or squat, or deadlift, or curl, or .....dare I say.....even.....RACK PULL!...LOL!

It's bodybuilding.

[Whomper107]

Question: Do you feel DB pullovers work more of your back, or your chest? I've seen them used as a chest exercise - AKA Arnold, and the ribcage expansion theory - but have never been able to feel them there. For me it's pure upper back.

I also prescribe to Dorian's chest work theory, especially on the the incline BB. Maybe if we keep it up we will incline 405 one day too

[bwelch1985]

Originally Posted by deltpecx

I'm subbed.

Originally Posted by Whomper107

...Second! Subbed brutha

Thanks fellas! Glad to have ya!.....bring food next time....

Originally Posted by deltpecx

...or squat, or deadlift, or curl, or .....dare I say.....even.....RACK PULL!...LOL!

It's bodybuilding.

Abso-friggin-lutely....but I will have my revenge on those rack pulls! haha

Originally Posted by Whomper107

Question: Do you feel DB pullovers work more of your back, or your chest? I've seen them used as a chest exercise - AKA Arnold, and the ribcage expansion theory - but have never been able to feel them there. For me it's pure upper back.

I also prescribe to Dorian's chest work theory, especially on the the incline BB. Maybe if we keep it up we will incline 405 one day too

I feel pullovers ENTIRELY in my lats...lower lats in particular...not one bit in my pecs haha...but the motion of a pullover forces me to expand my ribcage and push my chest out...which is the ideal positioning for your body while doing a chest press (arched lower back, shoulder blades pinched, chest high) so I like to warmup w/ them as they help get me ready to press..

btw, dorian was pressing 425 in blood and guts!....jus sayin... lol

[nwskier]

another sub!

killer stage photo Britt! time to make those pecs work Ooooooovertime

[ehlisl]

Im in!

[zmcdole]

You doing any cardio? Just wondering because I plan on doing it twice a week to try and keep my fat gain to a minimum until I can stop eating everything in site. I think today was the closest I have come to my planned 3300 calories. I was 193 this morning. weighed in at 178 on show day!

[FATHER FLEX]

Party over here!

[Quelly]

subbed!

[bwelch1985]

Originally Posted by nwskier

another sub!

killer stage photo Britt! time to make those pecs work Ooooooovertime

thanks Timmy!

Originally Posted by ehlisl

Im in!

thanks Luke!

Originally Posted by zmcdole

You doing any cardio? Just wondering because I plan on doing it twice a week to try and keep my fat gain to a minimum until I can stop eating everything in site. I think today was the closest I have come to my planned 3300 calories. I was 193 this morning. weighed in at 178 on show day!

I haven't even LOOKED at a scale since the show...I can see the damage I've done in the mirror though...tbh, I'm ok w/ it...can't stay in contest shape forever

I'll be hitting the stepmill once/week hopefully and taking my dog on long walks everyday (this was my primary source of LISS throughout prep), if I muster up some courage and motivation I may even do the occasional HIIT session on Saturdays...

Originally Posted by FATHER FLEX

Party over here!

except on chest day....then it's BUSINESS TIME!

Originally Posted by Quelly

subbed!

thanks Eric!

[Salaam86]

good luck on building up that chest B, im trying to do the same damn thing. Subbed.

[bwelch1985]

Originally Posted by FormerFatBoy86

good luck on building up that chest B, im trying to do the same damn thing. Subbed.

It's a tough bodypart to bring up but it CAN be done! I'll be certain to share all the little tips and tricks of effective chest training as I learn them...I hope you'll do the same.

btw, I've read many of your posts and I'm glad to have someone as well read and intelligent as you checkin in on my thread...Thanks!

[bwelch1985]

BACK
--Finally got on the scale....184...yeh, show day weight was 167...granted this is my evening weight as compared to morning weight...and at least a few of those lbs have GOT to be water...but still.....OMG!!!

Chins
-8,8,8,6
--w/ nearly 20 extra lbs these are a good bit harder haha

BB Rows
-135x10
-185x10
-225x10 (3 sets)
--lower back and hammie DOMS held me back a bit today...good MMC never the less...movin up next week fa sho!

Shrug Machine
-90x10
-140x10
-180x10 (3 sets)
--Yates style...head down, shoulders back, pulling in a shrug/row hybrid kind of motion...for more info. just watch how he DB shrugs in B&G...

CG Pulldowns
-105x10
-135x10 (2 sets)
--meh...couldn't find the mmc...

CG Seated Cable Rows
-105x10
-135x10
-150x10
--Awesome! Held the squeeze for a 2 count...really nailed the lower traps

Nautilus Pullovers
-80x10
-95x10
-110x8
--killed the lower lats...I'll start w/ these next time and really try to crank up the intensity...great machine!

Gotta take Saturday AND Sunday off from the weights....so I think I'll start the split from the top on Monday w/ Chest....this will ensure chest day comes at the beginning of the week after a rest day rather than the middle of the week when I've already got several other sore bodyparts...

[COZ999]

subbed
wouldnt miss it for the world. Wont be as active until I am settled in here down in the Lonestar State!

[ehlisl]

Originally Posted by bwelch1985

Gotta take Saturday AND Sunday off from the weights....so I think I'll start the split from the top on Monday w/ Chest....this will ensure chest day comes at the beginning of the week after a rest day rather than the middle of the week when I've already got several other sore bodyparts...

Sounds like a plan Britt. Enjoy the calm before the storm this weekend

[bwelch1985]

Originally Posted by COZ999

subbed
wouldnt miss it for the world. Wont be as active until I am settled in here down in the Lonestar State!

Glad to have ya Coz!

Originally Posted by ehlisl

Sounds like a plan Britt. Enjoy the calm before the storm this weekend

I should be recovered and ready to WREAK HAVOC on chest come Monday!

HIIT/ABS
--Got in 15 minutes of LISS and 6 intervals on the bike....hey, it's better than nuthin...
--4 sets of Decline Twisting Crunches
--4 sets of Seated Bench Crunches (not sure what else to call these...)
--I hate working them, but I gotta bring up my abs this offseason...

MAJOR barrier crossed in my road to "post-contest-bingefest-recovery" today....boss ordered pizza for everyone at work today...french bread, pepperoni, sausage, and extra cheese....smelled fukcing heavenly...but somehow, through the grace of god I DIDN'T EAT A SINGLE SLICE!!!!...sure, I died a little inside by depriving myself of pizza (which I haven't had in at least 4 months) but I felt REALLY good about this once I got home and ate a nice controlled lunch...so, I think I'm getting better and no longer have an uncontrollable desire to eat to failure...but I'm still 17lbs over contest weight one week post-show...hopefully I can maintain this weight (or close to it) for the next few weeks as I continue to train my ass off and incorporate at least one weekly HIIT session...oddly enough...I already find myself looking forward to my mini-cut WTF!

NO MORE SECOND PLACE FINISHES! EVERYTHINGS GOTTA COME UP!!

[zmcdole]

Originally Posted by bwelch1985

BACK
--Finally got on the scale....184...yeh, show day weight was 167...granted this is my evening weight as compared to morning weight...and at least a few of those lbs have GOT to be water...but still.....OMG!!!

Chins
-8,8,8,6
--w/ nearly 20 extra lbs these are a good bit harder haha

BB Rows
-135x10
-185x10
-225x10 (3 sets)
--lower back and hammie DOMS held me back a bit today...good MMC never the less...movin up next week fa sho!

Shrug Machine
-90x10
-140x10
-180x10 (3 sets)
--Yates style...head down, shoulders back, pulling in a shrug/row hybrid kind of motion...for more info. just watch how he DB shrugs in B&G...

CG Pulldowns
-105x10
-135x10 (2 sets)
--meh...couldn't find the mmc...

CG Seated Cable Rows
-105x10
-135x10
-150x10
--Awesome! Held the squeeze for a 2 count...really nailed the lower traps

Nautilus Pullovers
-80x10
-95x10
-110x8
--killed the lower lats...I'll start w/ these next time and really try to crank up the intensity...great machine!

Gotta take Saturday AND Sunday off from the weights....so I think I'll start the split from the top on Monday w/ Chest....this will ensure chest day comes at the beginning of the week after a rest day rather than the middle of the week when I've already got several other sore bodyparts...

Most likely water weight. I got all the way up to 198 within 4 days of my show (178 was contest weight) I was 192 this morning. I will probably drop another pound or two and level off at around 190-191. I have been doing a little cardio to limit any more fat gain since I am still having trouble not eating everything in sight. I have been leaving some brown rice out of my meals on purpose to compensate for the extra carbs that I am getting from the left over junk food I bought for after the show. I have been finding it easier and easier to not eat so much though. remember, you have filled out (glycogen) quite a bit since your show, plus extra water, plus some fat gain. All that added up is could be 10-15 pounds. I know I stored some fat, but I knew it was gonna happen and now I'm just trying to bust my butt and take advantage of the post contest rebound. Been getting some insane pumps!!!Those extra calories are just gonna help me grow!! Oh yeah, you looked great by the way!

[bwelch1985]

Originally Posted by zmcdole

Most likely water weight. I got all the way up to 198 within 4 days of my show (178 was contest weight) I was 192 this morning. I will probably drop another pound or two and level off at around 190-191. I have been doing a little cardio to limit any more fat gain since I am still having trouble not eating everything in sight. I have been leaving some brown rice out of my meals on purpose to compensate for the extra carbs that I am getting from the left over junk food I bought for after the show. I have been finding it easier and easier to not eat so much though. remember, you have filled out (glycogen) quite a bit since your show, plus extra water, plus some fat gain. All that added up is could be 10-15 pounds. I know I stored some fat, but I knew it was gonna happen and now I'm just trying to bust my butt and take advantage of the post contest rebound. Been getting some insane pumps!!!Those extra calories are just gonna help me grow!! Oh yeah, you looked great by the way!

That makes me feel a lot better bro...I KNOW all 17lbs can't be fat, but it's still somewhat disturbing to see such a high number on the scale...I'll be getting in 1 hiit session and several LISS sessions each week to try and minimize the fat gain..b/c, like you said, it's FUKCING HARD not to overeat! But yeh...I also want to grow, so I'm not overly concerned about these excess calories...hopefully I can pack on at least a little bit of quality muscle in these first few weeks w/ the post-contest rebound...

Still waitin on those contest pics man! Post em up!

[zmcdole]

Originally Posted by bwelch1985

That makes me feel a lot better bro...I KNOW all 17lbs can't be fat, but it's still somewhat disturbing to see such a high number on the scale...I'll be getting in 1 hiit session and several LISS sessions each week to try and minimize the fat gain..b/c, like you said, it's FUKCING HARD not to overeat! But yeh...I also want to grow, so I'm not overly concerned about these excess calories...hopefully I can pack on at least a little bit of quality muscle in these first few weeks w/ the post-contest rebound...

Still waitin on those contest pics man! Post em up!

I will get em up soon. I just don't wanna post anything that I have right now because they suck so bad. You can see me on the stage but thats it. You can't tell at all how conditioned I am or anything. Hopefully they will get some up on the website or I will get my pics from the photographer pretty quick.

[bwelch1985]

^Cool man! Lookin forward.

[cawiau]

Why am I always late to the party

But I am here now... let's get this done

[zmcdole]

Here's the only 3 good pics I have. Let me know what you think. I'm really anxious to get the pics from the photographer. The pics that they post on the website are usually pretty good so hopefully the ones I get will be good. I am gonna be pretty pissed if these are the only 3 good pics I have after busting my a$$ for 5 months!!

[Whomper107]

Originally Posted by bwelch1985

That makes me feel a lot better bro...I KNOW all 17lbs can't be fat, but it's still somewhat disturbing to see such a high number on the scale...I'll be getting in 1 hiit session and several LISS sessions each week to try and minimize the fat gain..b/c, like you said, it's FUKCING HARD not to overeat! But yeh...I also want to grow, so I'm not overly concerned about these excess calories...hopefully I can pack on at least a little bit of quality muscle in these first few weeks w/ the post-contest rebound...

Still waitin on those contest pics man! Post em up!

You ought to swap out some of those LISS sessions for some circuit training, or something more interesting. Tire flippin is all the rage these days

It's pretty shocking how quick you can put on fat after a contest... the conditioning doesn't stick around long!

Originally Posted by zmcdole

Here's the only 3 good pics I have. Let me know what you think. I'm really anxious to get the pics from the photographer. The pics that they post on the website are usually pretty good so hopefully the ones I get will be good. I am gonna be pretty pissed if these are the only 3 good pics I have after busting my a$$ for 5 months!!

Hard to tell from only 1 pose, but from what I can see you looked great. Awesome work bro, you should be proud!

[bwelch1985]

Originally Posted by cawiau

Why am I always late to the party

But I am here now... let's get this done

Better late than never pahtnah!

Originally Posted by zmcdole

Here's the only 3 good pics I have. Let me know what you think. I'm really anxious to get the pics from the photographer. The pics that they post on the website are usually pretty good so hopefully the ones I get will be good. I am gonna be pretty pissed if these are the only 3 good pics I have after busting my a$$ for 5 months!!

I'm sure the photographer will get tons of great shots...although my parents ended up getting better pics than the professionals at my show...so, ya never know...

Lookin good in the pics...color was on point and from what I can tell, it appears you filled out pretty nicely...can't wait to see the stage shots...I'd be willing to bet you had the best conditioning on stage!

Originally Posted by Whomper107

You ought to swap out some of those LISS sessions for some circuit training, or something more interesting. Tire flippin is all the rage these days

It's pretty shocking how quick you can put on fat after a contest... the conditioning doesn't stick around long!

Hard to tell from only 1 pose, but from what I can see you looked great. Awesome work bro, you should be proud!

Well tbh, these 'LISS' sessions are actually just me walking my dog around the neighborhood lolol...but he's a very energetic dog and we walk pretty damn fast...so I'm usually sweating by the time I get home...As far as diet goes...right now I'm just enjoying eating and lifting...I'm not measuring food or even worrying about it anymore...I just eat 5 times a day 50+ protein, 50-100 carbs (depending on the meal), and about 10-30 fat each meal...sure, I'm putting on fat, but I have a mini-cut planned for August so I'm just kinda going w/ it for now...namean? haha

[bwelch1985]

CHEST

DB Pullovers
-40x12
-40x12
-50x12
-50x12
--believe it or not, i think I actually felt these in my lower pecs today!

Low Incline DB Press
-50x10
-60x10
-70x8
--used the same principles I've been using on incline bb....slow negative, explode up from the bottom by contracting the pecs...full ROM, db's squeezed together at the top...felt great...maybe even better than barbell! Gonna try to move up in weight over the next few weeks...70's were pretty managable, but I'm not sure if I had 10 FULL reps in me...

Nautilus Vertical Chest Press
-90x12
-90x12
-140x10
-180x8
-90x10
--love this machine...I put the seat pretty high so I'm pressing slightly downward in a low decline motion (meaning 'not very decline, just a few notches below flat' which is my favorite position to press from)...I'd like to continue bumping the weight here week to week as well...

Low Incline Flyes
-35x10
-40x10 (3 sets)
--didn't need to go any heavier today...had the mmc locked in and was stuggling (NOT failing) by the 9th and 10th reps...

Decline BB
-135x12 (3 sets)

Cable Cross (high to low)
-95x10
-125x10
-155x8 PR
--not really a significant PR, but a PR none the less! hopefully the first of many over the course of this LOOONG offseason

I made mention that I'm not counting calories for these next several weeks as I try to take FULL advantage of the post-contest rebound...I know I'll put on some fat, but my idea is that I can go hard until mid to late august and then mini-cut for 3-4 weeks and take it slow (w/ controlled and precisely measured macros) coming out of that....so, I figured I'd post a typical day of meals (I eat this almost exactly every training day) just to have it on record:

Meal 1 (5:00am): ~60g oats, 50g raisin bran, 50g cheerios, 25g whey, 7 ounces egg whites, as much almond milk as i want

Meal 2 (8:00am): Protein bar at work...32p, 50c, 9f...not my top choice, but I gotta have something quick and easy if I'm eating at work..

Meal 3 (11:00am): 4 slices wheat bread (13c each), ~180g deli turkey, 20g peanut butter, 40g s/f jelly

Meal 4 (3:00pm) (PRE-WO): Same as meal 1.

Meal 5 (6:00pm) (POST-WO): 40g whey, 1 blueberry bagel, 2 choco rice cakes, 1 large banana

Meal 6 (7:00pm): 200g 93/7 ground beef, packet Uncle Bens brown rice OR 400g white potatoes, spinach salad

Meal 7 (10:00pm): 200g FF Cottage Cheese, 200g FF Chobani Greek Yogurt, 30g peanut butter, 10g whey...and maybe a dash of raisin bran (~40g)

So, protein is high (probably over 300g a day), carbs are high (probably over 400g a day), and fat is moderate-low (probably under 80g a day)...I feel great w/ these meals and I think my bodyfat has ceased skyrocketing LOL...hopefully I can make some solid progress over the next few weeks before I go back into a deficit and try to shed a little of this water weight (read: FAT!!!)

[craig//nicol]

Im in. All the best with the offseason, now is the time to grow

[bwelch1985]

Originally Posted by craig//nicol

Im in. All the best with the offseason, now is the time to grow

thanks man! and you said it...TIME TO GET HEEEEUWGE!