JHICKS3301'S OffSeason/Contest prep. Road to the Show

[JHICKS3301]

My name is John Hicks and I'm a sales rep for Xtreme Formulations and my full time job is a govt. contractor

27 years old, about 248lbs, standing six feet tall.

This will be my first show. I attempted to do one in 2008 but had to move back to Alabama from Cali. I was about 9 weeks in..

This time, nothing will stop me. I will be doing the NPC Greater Tennessee Valley in April of 2011. Prep will start in about December.

My goals for right now is basically a recomp. Wanting to harden up, drop the BF, and still gain lean muscle mass.

From 2007 to 2009 I went from 175 to 240

More detail to come soon. Feel free to follow and ask questions about anything. My logs are really laid back and pretty fun.

Lets do it

[JC32]

1st!

[DanND33]

oh hai there

oh and gjdm on this

From 2007 to 2009 I went from 175 to 240

[Starkk]

3rstndth!

Want to touch the hiney

[Meatpants]

Subd.

Good luck.

[JHICKS3301]

1st!

I <3 you

oh hai there

oh and gjdm on this

Thanks bruh... It was an epic bulk

3rstndth!

Want to touch the hiney

Nom nom nom

Subd.

Good luck.

Thanks my man. Will need every bit of it

[Free Weight Friedel]

In!

And to help you cut:

http://www.********.com/video/video.php?v=1297818524885

[JC32]

I <3 you

<3 Muah!

Now, I was promised epicness here... so I damn well better see it!!!

[JHICKS3301]

Wheels

This was from Wed. Night. Needless to say, I'm still feeling the aftermath

Now for the workout

Leg Ext.
Set 1: 15 reps (Warm Up)
Set 2: 15 Reps (Warm Up)
Set 3: 10
Set 4: 10
Set 5: 10

Held for two-three seconds. My legs have exploded doing this

Leg Press
4 sets of 8-12
Deep

Bench Squats
4 sets of 8-12
I almost died during this. I saw the light

SLDL's
4 sets to 8-10
Again, I started really seeing the light after these sets

One Leg Curls
3 sets of 10

One Leg Ext
3 sets to failure
Which my failure was pretty quick

Standing Calf Raises
4 sets of 10

Seated Calf Raises
4 sets of 10

Total Time of workout: 75 min

CARDIO: NONE

Postworkout notes/random thoughts:
I wanted to die after this workout... Srs... It was brutal.
I will rotate bench squats and normal squats.

The pump in my quads were insane and I'm still hurting two days later..


Workout tonight will be arms

[Adamnn]

In!


Do it! Do it!

[PinchTheBear]

Two-a-days

yessah I must watch

[K8Stop]

684168st?

[JHICKS3301]

In!


Do it! Do it!

Oh it will be done

684168st?

Girl, where did you learn how to count

[joakman]

Good luck John. I will be following along for the ride.

[K8Stop]

Girl, where did you learn how to count

in the misc

[purts]

Best of luck bro!

[trainhard8624]

in

[JHICKS3301]

in the misc

Ahhh... I bet you learned a lot of things in the misc

Good luck John. I will be following along for the ride.

Best of luck bro!

in

Thanks guys!!

Didn't know I was going to have this type of turnout!!

THANKS TO EVERYONE...
This means I can't let you all down

[K8Stop]

Ahhh... I bet you learned a lot of things in the misc

All things I wish I could un-learn.

[JHICKS3301]

All things I wish I could un-learn.

haha, I hear ya...







I'm ready for my next meal
I'm right around 2700-3000 cals a day. I try to do a refeed every 4th day. My off days I lower my carbs. Only by 50g or so lower... I'm not very picky on my diet right now. But when it gets closer to prep time, everything will be spot on

[Starkk]

what do your refeeds usually look like?

[JHICKS3301]

what do your refeeds usually look like?

Depending on whether I make it an actual Cheat (Clean Cheat) refeed or just a straight up carb up, my carb up is

Oatmeal (serving depends) w/ bluberries and almonds.
Sweet Potato with some Natty PB

[JHICKS3301]

As most of you know, my logs/journals are quite random...

So with that said....

Why does my ex keep emailing me?

[joakman]

As most of you know, my logs/journals are quite random...

So with that said....

Why does my ex keep emailing me?

She wants your protein..















...Cinnamon Roll

[JHICKS3301]

She wants your protein..



...Cinnamon Roll

LULZ... Dangerous

She just bought a boat and she just got back from Hawaii

FTL

She's a 10/10 but she's crazy as hell... In a bad way lol

[DanND33]

She's a 10/10 but she's crazy as hell... In a bad way lol

in4 pics of 10/10

and

in4 crazy as hell stories

[Adamnn]

LULZ... Dangerous

She just bought a boat and she just got back from Hawaii

FTL

She's a 10/10 but she's crazy as hell... In a bad way lol

Was it a Kayak and does she work for UPS Ground? If so, I believe I've seen her...

[JHICKS3301]

in4 pics of 10/10

and

in4 crazy as hell stories

I'll post up some tonight that she's sending me

Was it a Kayak and does she work for UPS Ground? If so, I believe I've seen her...

LMAO.. Nope.. Case Manager at a Lawyers office and this boat looks to be about $50K if not more.. I know sh*t about boats

[K8Stop]

LMAO.. Nope.. Case Manager at a Lawyers office and this boat looks to be about $50K if not more.. I know sh*t about boats

50k gets you very little boat.

[JHICKS3301]

50k gets you very little boat.

I dunno. This is what she sent me