Pacman's Pursuit to Perfect Peaking with Dr. Joe

[thepacman]

Hello all and welcome to my journal. My name is Phil. I have mostly lurked around here, posting occasionally, but decided I needed some extra motivation for this coming prep. I have learned countless amounts of information from everyone on here so I look forward to being able to share some of what I know but also continue to learn. There's so much knowledge out there that I want in my head. So let's get started!

PAST
I have been lifting since I was about 18. All through college I lifted seriously but didn't pay a lick of attention to nutrition. Basically I thought the more I could eat the better. I sarted off my senior year in highschool around 150 lbs (year 2000). By 2007 I was up to 220 but fairly fat, lol. I had always been interested in bodybuilding but didn't know about the natural federations, so I just assumed I had to be huge to compete. In 2007 I found out more about the natty orgs and constructed a diet by myself just to see how I would look when I was slimmed down. I had no clue what I was doing. I picked up a trainer at my gym and decided to get my feet wet at an OCB show 4 weeks later. I showed up at 175lbs probably 9-10% bf, haha. I had lost a ton of muscle but was bitten by the bug.

I bulked for a year. And by bulked I mean I ate everything in site, still thinking that was the right thing to do. The following spring I was back up to 225lbs and gave my self 16 weeks to diet for a couple shows. Well I competed again at a flat, dehydrated 175lbs but this time around maybe 7% bf. It was around this time I started questioning everything my trainer was doing. I was on the forums and reading articles and realized I was engaging in every myth out there. I think I made every mistake in the book. My macros were way off. Protein was wayyy too high. I employed drastic peak week tactics like major sodium loading, drastic water cutting and diuretic usage. By the end of the prep I was miserable and thought there had to be some other ways to achieve the conditioning I wanted. Soooooo....

PRESENT
This past year I took off from competing and focused on a quality off season. Tracking my macros and working on my training. I started working with Dr. Joe Klemczewski about a month ago. I hired him for my nutrition/cardio plan to bring me out of the off season and into my prep for this coming year. I am super excited to be working with him. This man knows his stuff.

FUTURE
Like most people on here, it is a serious goal of mine to become a natural pro. Realistically I know that before I win a proqualifier, I should be able to win some local shows no problem. My goal is to compete in the local OCB show this June (2010) and perhaps a NGA or USBF (pro-qualifier) that I did last year. I then plan on continuing to tighten up throughout July and do a couple more IFPA pro-qualifiers in August/September. I want striated glutes and will not stop till I get them. I also want to do my part to help promote the sport of natural bodybuilding, whatever that may be.

CONTEST HISTORY
Jun 16, 2007: OCB Eastern Seaboard Novice Tall - Placing: 2
Jun 16, 2007: OCB Eastern Seaboard Open Tall - Placing: 4
Jun 14, 2008: USBF Battle of the York Novice Heavy - Placing: 2
Jun 14, 2008: USBF Battle of the York Open Light Heavy - Placing: 2
Jun 21, 2008: OCB Eastern Seaboard Novice Tall - Placing: 2
Jun 21, 2008: OCB Eastern Seaboard Open Tall - Placing: 2
Jun 22, 2008: NGA Annapolis Novice Heavy - Placing: 2

As you can see, I'm pretty sick of placing 2nd. But boy has it fueled my fire.

CURRENT MACROS
Protein: 240-250g
Carbs: 400-425g
Fat: 60-70g

High Day (once a week) -
Protein: 240-250g
Carbs: 600g
Fat: 100g

Right now Dr. Joe isn't looking for massive weight gains or fat loss, just fine tuning. More of a growing, dynamic process. We should be rounding the corner soon into the real prep.

CURRENT CARDIO
Two sessions per week for 20 minutes. Warm up, stretch, then 15 minutes high intensity.

CURRENT TRAINING
This is something I have been fooling around with recently. I've done Layne's Power/Hypertrophy mix and enjoyed it. But also enjoy the more classic approach. I have tried to combine them, haha. Please feel free to comment and suggest alternate approaches.

Pull Heavy
Push Heavy
Legs Heavy
Chest/Bi Hyper
Back/Trap Hyper
Shoulder/Tri Hyper
Legs Hyper

I have been doing 2 on 1 off with abs and cardio on my off days.

CURRENT SUPPLEMENTS
ON Whey
Primaforce Beta Alanine
Primaforce ZMA
Primaforce Creaform
Scivation Xtend
Generic Fish Oil
Now Multi
IDS Waxy Maize
NO Shotgun

Pics coming....

[RichKnapp]

Looks like a good layout/plan. I'll be following your progress.

[thepacman]

Okay time for the pics. These were taken maybe a month ago at around 205 pounds. You all know the drill...crappy lighting and with a flash. When your ripped, your ripped.

[thepacman]

[thepacman]

Looks like a good layout/plan. I'll be following your progress.

Thanks man, glad to have you! Can use all the support and insight I can get!

[thepacman]

Nutrition

P/C/F
Target: 240-250/400-425/60-70
Actual: 243/421/61

Training
Push Strength

DB Flat Press
30lbs x 20 (warm up)
45lbs x 15 (warm up)
60lbs x 10 (warm up)
80lbs x 8 (warm up)
120lbs x 6
130lbs x 5 x 5

DB Shoulder Press
50lbs x 8 (warm up)
80lbs x 5
85lbs x 5
95lbs x 4
90lbs x 5 - wanted to get 5 so I dropped the weight

Tri Deadlift (thanks J-Bo)
110lbs x 6
130lbs x 6
140lbs x 3.5 - hmm haven't done these enough, a little too heavy
130lbs x 6 x 6

Hammer Strength Military Press
270lbs x 2.5 - lol
240lbs x 5 x 5 x 5

Abs
Weighted knee raise 3 x 10
Weighted seated crunches 3 x 10


Thoughts ~
Overall a great workout. I chose the hammer strength military press because in my gym the press is at an angle where it really targets both the upper chest and front delt. My upper chest has always been a weakness as far as muscularity goes. Can never quite seem to add thickness no matter how much I punish it. Slow and steady I guess. Hit up some sushi for a post workout meal. Love those tuna & cucumber rolls.

[thepacman]

So I am going to be be doing a Pull Power workout tomorrow and unfortunately can't do heavy deads or bent over rows or anything that puts my lower back under a lot of tension do to a previous injury. I can go higher rep on these for now, but the heavy low rep stuff tends to irritate it. Just looking for suggestions on some other power movements for back that I can incorporate that would be lower back friendly? I have been doing weighted pull ups and heavy DB rows...

[RichKnapp]

HE HE HE Your in my world on this one. You see my back (low back can take no weight or presure)

All I can do are Hammer Strength rows, Parmont close grip rows, Cybex wide grip rows, Free Motion Wide grip Lat pull downs. any machine lat pull downs.
I love the Free Motion to help stretch out the width and you can do one hand at a time if you want.

But the others you see the simularities = all have the chest suport and as longe as you don't cheat and push with your legs you sould be fine.
For pull downs do behind neck to keep you from cheating and leaning back.
I do them in this order = narow, wide, Free motion, H.S. and end in wide grip pull ups and end with pull up hanging stretch with trap pull ups.

Wo Ho sorry but you made my day, something I have to do I can recomend for some one else to help them out.
Just pease get better and don't need me again. LOL

[heavy_weight]

subbed...

you've got great size and thickness on your back and arms, but your chest is lagging a bit IMHO.

also I noticed your lower rep ranges.. do you tend to respond better to lower reps (4-6) than higher reps (8-12)?

how are you liking the push/pull split?

[thepacman]

HE HE HE Your in my world on this one. You see my back (low back can take no weight or presure)

All I can do are Hammer Strength rows, Parmont close grip rows, Cybex wide grip rows, Free Motion Wide grip Lat pull downs. any machine lat pull downs.
I love the Free Motion to help stretch out the width and you can do one hand at a time if you want.

But the others you see the simularities = all have the chest suport and as longe as you don't cheat and push with your legs you sould be fine.
For pull downs do behind neck to keep you from cheating and leaning back.
I do them in this order = narow, wide, Free motion, H.S. and end in wide grip pull ups and end with pull up hanging stretch with trap pull ups.

Wo Ho sorry but you made my day, something I have to do I can recomend for some one else to help them out.
Just pease get better and don't need me again. LOL

Thanks for the tips! Your right something I need to work on and have been working on is my form. I think I originally hurt my back through bad form in squats and deads so I have been lightening the weight with them and trying to get the form down perfect. It's tough cause as soon as I start doing them I get cocky and throw more weight on which only leads to a couple more days of pain. Just gotta remember its not always about how much weight I'm moving but how I'm moving it.

subbed...

you've got great size and thickness on your back and arms, but your chest is lagging a bit IMHO.

I agree 100%. My chest has always been a weak point, especially upper. Strength wise its right up there with everything else but it just won't grow. I've tried everything and will continue to chip away at it. Just takes time I guess. Consistency is key.

also I noticed your lower rep ranges.. do you tend to respond better to lower reps (4-6) than higher reps (8-12)?

how are you liking the push/pull split?

Honestly I respond well to both and I do both. I wanna hit all the muscle fibers. Working in the lower rep ranges increases my strength so that I can handle more weight in the hypertrophy range which is really where the muscle is gonna grow. I really like hitting things twice a week. It only takes a couple days for the muscle to heal and then I pound it again. I was doing everything twice a week Power/Hypertrophy but just recently lengthened my split a little bit because I wanted 3 power days in there. I could probably combine my 4 hyper days into 3 and that would make it a little better. I've just been playing around with it lately seeing how my body responds. I really like having chest and back on separate power days hence why I went with the push/pull split for now.

[debrovnik]

Looks awesome man, just wondering though, what on earth is a Tricep Deadlift?

[Exa123]

Nice thread Phil, im along for the ride! Im interested to see how things progress under Dr Joe's guidance!

[ehlisl]

FUTURE
Like most people on here, it is a serious goal of mine to become a natural pro. Realistically I know that before I win a proqualifier, I should be able to win some local shows no problem. My goal is to compete in the local OCB show this June (2010) and perhaps a NGA or USBF (pro-qualifier) that I did last year. I then plan on continuing to tighten up throughout July and do a couple more IFPA pro-qualifiers in August/September. I want striated glutes and will not stop till I get them. I also want to do my part to help promote the sport of natural bodybuilding, whatever that may be.

Looks great Phil! Excited to see what you bring on and off the stage! Should be good!

[thepacman]

Looks awesome man, just wondering though, what on earth is a Tricep Deadlift?

haha don't worry I had no clue what it was a few weeks ago either. Gotta give props to J Bo for this one, I stole it from his log.

Nice thread Phil, im along for the ride! Im interested to see how things progress under Dr Joe's guidance!

I'm excited to see too! I have heard nothing but great things about him and his clients always come in nasty shredded. I promise I won't disappoint.

Looks great Phil! Excited to see what you bring on and off the stage! Should be good!

Thanks man! Great to have you. I followed your log "quietly" and you offered nothing but great motivation for me. You have an amazing physique. When's your next prep?

[thepacman]

Nutrition
P/C/F
Target: 240-250/400-425/60-70
Actual: 206/319/43 so far.

One meal left...oh boy it's gonna be a big one.

Training
PULL STRENGTH

Medium Grip Pullups
bw x 12 x 2 (warm up)
bw x 10 (warm up)
bw + 25lbs x 7
bw + 35lbs x 6
bw + 45lbs x 6 x 2

One Arm DB Rows
120lbs x 8
160lbs x 6
170lbs x 6 x 2 - PR

Standing DB Curls
50lbs x 6
60lbs x 6
70lbs x 6
75lbs x 5

BB Shrugs
315lbs x 8
405lbs x 6
455lbs x 6 x 5

BB Upright Rows
155lbs x 6
165lbs x 6

Thoughts~
Had a PR on the DB Rows today. Was pretty excited about that. I had to dust off those 170s, haha, they hadn't been used in quite some time. I would say my form throughout the power days is "good". I wouldn't classify it as really strict form, there is def some rocking with the curls and such. Just enough so that I can use the weight comfortably, not enough to make me go lighter.

[jked4life]

I'm definitely going to follow your progress. You have a great base already.

Best of luck to you!

[COZ999]

We have competed in very similar shows, both have placed 2nd in many too. Lets turn this around. Keep that fire lit!

[debrovnik]

Bloody hell man! Your bicep curls are insane!!!

Looks like I need to up my game!!!

[thepacman]

I'm definitely going to follow your progress. You have a great base already.

Best of luck to you!

I appreciate that! Good luck to you too, I'll be dropping by and saying hi.

We have competed in very similar shows, both have placed 2nd in many too. Lets turn this around. Keep that fire lit!

I couldn't agree with you more. 2nd place is just the first loser right? Keeps me going.

Bloody hell man! Your bicep curls are insane!!!

Looks like I need to up my game!!!

haha thanks, I'm paying for it today.

[thepacman]

Off to the gym! I know this video has been floating around but no matter how many times I watch it I get extremely pumped. Look out for Berto!

[bremec55]

subbed!

looks like you've staying pretty lean too, great job! Looking great man! Excited to follow your progress. GROW baby!

[Blazed]

Subbed! hope im not TOO late =p

[debrovnik]

Encorparated some heavy dbell curls into my workout yesterday - felt really good!

Ok, not quite the weight you were using but it's a start - did 4 sets of 5 with 60's.

[stayfit2008]

Turning out some 1's in 2010! Now thats talking!

[J_Bo]

Crazy THICK erectors, my man!

Your back is DEFINITELY a strong point!

[RichKnapp]

Off to the gym! I know this video has been floating around but no matter how many times I watch it I get extremely pumped. Look out for Berto!

I can see were this helps keep your eye on the prize. ^5

[thepacman]

subbed!

looks like you've staying pretty lean too, great job! Looking great man! Excited to follow your progress. GROW baby!

Thanks! I'm excited your following. Been def trying to stay leaner this offseason. Early this year I got up to 215-200lbs but was holding too much fat. Did a mini cut in July and dropped 10lbs in 6 weeks. Was probably a bit too aggressive with it but since have been SLOW bulking. Now I am in a maintaining, fine tuning phase about to round the corner any day now. Just waiting on the green light from Dr. Joe!

Subbed! hope im not TOO late =p

Too late? Were just getting started! Glad to have you, your last prep was nothing short of absofreakinlutely amazing.

Encorparated some heavy dbell curls into my workout yesterday - felt really good!

Ok, not quite the weight you were using but it's a start - did 4 sets of 5 with 60's.

Awesome! I saw that in your log. Its always takes me a minute to convert the kg to pounds in my head. What is it like a 2.2 conversion? I was using that weight not too long ago so keep up those power days and watch yourself grow!

Turning out some 1's in 2010! Now thats talking!

Just trying to be like you my man. Get that card!

Crazy THICK erectors, my man!

Your back is DEFINITELY a strong point!

Thanks! Your whole body is a strong point, lol. Can't wait to see you on stage.

I can see were this helps keep your eye on the prize. ^5

Haha I think I watched it 4 times yesterday. The song was stuck in my head all night.

[thepacman]

After watching that youtube video yesterday morning, I got real pumped and was practicing some posing. Snapped a couple pics. The previous photos on this page were from about a month ago. My weight in these ones is about 204 - only down like a pound from the last set of pics. As I said I am still in maintainance/fine-tuning mode. My macros haven't changed in in about a month but we are about to change things up soon I hope. About 27 weeks out from the first set of shows. My fire is burning!

[thepacman]

lol sorry they are all diff sizes....

[thepacman]

Nutrition

P/C/F
Target: 240-250/600/100
Actual: 236/562/95
______
It was a high day today. Didn't even eat enough meals Had to cram in a bunch of food before I went to bed. Weekends always screw me up cause I'm off my schedule and sleep in too late.


Training
Legs Strength

Leg Press
200lbs x 10 (warm up)
600lbs x 10 (warm up)
800lbs x 10 (warm up)
1000lbs x 6 x 2
1180lbs x 4 x 2

Walking DB Lunges
90lbs x 6 x 2
100lbs x 6 x 2 - PR

Plate Loading Kneeling Curl
90lbs x 10 (warm up)
180lbs x 6
200lbs x 6
230lbs x 4 x 2

Standing Calf Raise (nautilus Cybex - DEEP ROM & SLOW)
300lbs x 8
320lbs x 8
340lbs x 8
360lbs x 8


Thoughts ~
Had to skip out on the BB squats and RDL today cause my lower back was tender. Still managed a great session. My glutes are SORE today from those lunges, but the form on them were solid - even got some comments on it. Not too many exercises overall but the intensity was high. I am fried today.

On a side note I started taking my ZMA again. Anyone else get some crazy dreams with that stuff? Sheesh I woke up and my heart was POUNDING. The first thing I thought of was "I wonder how many calories I burned during that dream?" lol.