Changes

[ArchAngel'73]

October 23, 2009 I competed for the first time after going from 310 lbs. to 215.

May 2, 2010 was the 2nd and I said it would be my last.

October 23, 2010 was the 3rd and I don't plan on stopping anytime soon.

Yeah, I'm a little over a week off the stage. I jumped into the show at nine weeks out and trained twice/day, cardio 3x/day and ate next to nothing. I placed 5th out of 7 guys in the Novice Heavyweights in the IDFA's Western Canadian Classic. The federation is drug tested. I was pleased with the placing considering 9 weeks dieting and I was leaner than any other time at 229 lbs. on stage, but not satisfied.
I also have a herniated disc in my lower back that is pinching my sciatic nerve. This happened on my birthday, July 13 during my birthday squat tradition. I nailed the squat for 405 for 6 reps for 3 sets making it the 13th consecutive year in a row succeeding in this..but as the misc says "At what cost".
I have suffered with this beast the entire prep and have had to make some serious changes to my training and type of cardio I can do. Its still there, has healed somewhat, but there will be no squats, deadlifts, bent over rows and that sort of thing for a while.

Next show is early May 2011. I have a nattie Mr. Universe helping me with my prep which will start January 2.
To get into a weight class with the IDFA one needs to place top 3 in the Novice division before this can happen...I already know I'm going to be a heavyweight when it does.
Once in a weight class, there is a shot at winning the overall and a nattie pro card.
I want one...
REAL BAD.

And I've had other changes too, many not so good, probably why I've been away.
I'm no longer a youth counsellor. It got to me, after over 11 years, I cracked. I have been off of work since March 2, I still get paid but I don't go to work. Soon my employer tells me...and it better be. I don't know what I'll be doing yet but it will be better than doing nothing.
I'm single, an only child, my father has passed away and my mother lives in another city...its just me and my cat now, and a few close friends.
I've phucked up a lot in the past, I'm still "paying" for a lot of it, and I know its going to be one hell of a struggle to climb out of the pit...but that's why I'm here, to re-start.

On a good note, a bodybuilding note...I've lost 4 lbs. during the 1st week after the competition going from 229 to 225. I don't know how but I did.
I have also made it into the IDFA's first magazine, which was a dream of mine to be in a magazine and it just kinda happened. There was contest coverage from May 2 and as I was looking throgh it there I was with the other top 4 guys in my class. I almost shat bricks! Not too bad for a gym rat! I can cross that off my bucket list.
I like the IDFA, they've been very good to me, the comps are well put together, the people friendly, never heard one iota of bitching about placings or unfriendly words between competitors. So I'm going to stick with them.
I didn't take a week off after the show, but I didn't bust my ass neither.
This week, the 2nd week, I start over. Higher reps, taking them slow and pausing at the top. Not gonna worry about the weight 'cuz to be honest I have more than enough muscle to play with the big boys, for me its all about getting leaner and getting my loose skin tighter so my abs pop. That's what I get for being fat for most of my life and I refuse to have surgery for that...yet. That and my herniated disc needs some babying.
My goals for the rest of the year...besides to just make it through while I struggle to get my life together is to bring up my chest and add some beef to my side delts...
AND NOT GET FAT! Hover at 10-12% and the next prep will go better than the last.

I'm also training a friend for a bodybuilding comp in the Fireman's games in New York around September 2011, helping a fellow bb.com member lose some fat for a weight loss comp, and am personally training a young man (no homo) in my city get into the best shape of his life.
Now, I'm going to help me, because its about damn time and I deserve it.

[IronCharles]

Good deal. Competing is hard stuff! Much respect.




Now go and make yourself some good luck!

[ArchAngel'73]

I ain't counting macros until Jan. 2. I watch 'em now, but I just finished all that sheet and I'm not ready to go there yet. P.I.T.A-pain in the ass, and yes I am the one who made that up on bb.com a long time ago. I ain't no rookie here ya know!

Food intake for the day;
Meal 1 coffee, skim milk, sweetener,2 protein bars
Meal 2 small piece of lasagna, pickles, diet coke, coffee/skim milk/sweetener
Meal 3 1/2 chicken breast sub on brown bread, no cheese, and a small protein bar
Meal 4 fibre enriched Shredded Wheat, 2 scoops of whey, sweetener, skim milk

I don't eat 6 times a day. Reasons are twofold...1 is to save some money
2 is 'cuz for my 1st show Dr. Layne Norton (my former prep guy) told me 4 is perfect for my body type.
I don't give 2 sh*ts about the sweetener either until they come out with some definitve studies it actually does something negative that isn't contradicted by another study 2 weeks later. Imo, its made from an amino acid and can't be as bad as suger. If it ain't broke, don't fix it.

Training
Back, Rear Delts

Icarian (will be shortened to IC, the maker of the equipment) T-bar rows
20x25, 15x50, 15x50, 15x50

Hammer Strength (HS) Row
20x90, 20x90, 20x90, 12x140

kneeling reverse grip Lat Pulldowns (got a vid of me doing them in my profile)
20x150(stack), 20x150, 20x150 1-3-1-3 tempo
20x150 1-1-1-1 tempo

wide grip Lat Pulldowns
20x90, 20x90 I thought I had a 100 on the stack and just noticed it was not so
20x100

Good Mornings (I had to see how bad my disc was)
20x45(the bar), 20x45, 20x45
-and I won't be doing those on a regular basis

reverse Pec Dek
20x60, 20x60, 20x60

20 minutes Recumbant bike (my back is ok doing the recumbant)
40 minutes walking to and from the gym


Supps are minimal right now. No more creatine, caffeine pills, nor cayenne pepper pills.
Multi, zinc to support Testoesterone production, and GABA to help me sleep and helps GH release at night.
I'm trying a supp my friend gave me called Max GXL, there's a lot of glutamine in this and I'm just doing it for sh*ts and giggles, it was free, and I'll see if it does anything.
Whey protein imo ain't a supp, its food.

The day is over as I type this, I made it through another one and I hope I have the fortitude to make it through another tomorrow (I told you I was phucked up).

[ArchAngel'73]

Good deal. Competing is hard stuff! Much respect.




Now go and make yourself some good luck!

Thank-you and that it is, ranks right up there along with earning my university degree and no one can take it away from me!

Your well wishes remind me of a quote ..."There is no such thing as luck, its a combination of preperation and opportunity." I'm going to prepare for my opportunity.

[ChocoChick]

If you're going through hell, keep going. Winston Churchill

You are a strong guy... I know you will keep going.

[jkarim]

best of luck

[ArchAngel'73]

If you're going through hell, keep going. Winston Churchill

You are a strong guy... I know you will keep going.

Hot damn I like that one and it kicked in a number of times today!
Nice to see you and talk to you soon.

best of luck

Thank-you, and back at 'cha!

[ArchAngel'73]

Eats

2 bagels, 4 eggs, 6 whites, fat free cheese, coffee/skim milk/sweetener
chicken sub on whole wheat, coke zero
2 scoops of whey, 2 cups of skim milk
white rice, egg whites, fat free cheese

4 litres of water for the day

I'm on a veggie strike. Pre comp all my carbs came from veggies, less than 50 grams of carbs too. I'm sure ChocoChick will attempt to make me feel bad about this...

Training

Arms

Reverse grip Smith Bench Press, PWO (plate weight only)
20x50, 20x70, 20x70

Tricep cable Pressdowns
20x70, 20x70, 20x70

1 arm supinated cable "Rolldowns"
20x7.5 (yes, 7.5 lbs., it is a different cable machine and sure doesn't feel like 7.5 lbs.)
20x7.5, 20x7.5

overhead cable Tricep Extensions
20x80, 20x100
-and then I kinda got fed up and needed some actual weight...
15x150(stack)

seated incline bench DB Curl
20x15, 17x15-got such a bloody pump couldn't get the last 3 reps...so I had to lower it
20x12.5

HS Preacher Curl, PWO
20x25, 20x25, 20x25

seated low pulley cable concentration curl
20x10, 20x10, 20x10

No cardio at the gym but I walked my ass off running errands and chased after a few prostitutes. Btw...they don't consider whey protein a fair trade for their services.
65 minutes "street walking" .

[ChocoChick]

I'm on a veggie strike. Pre comp all my carbs came from veggies, less than 50 grams of carbs too. I'm sure ChocoChick will attempt to make me feel bad about this...

Hey, it's not my body... or health!

Now, eat your veggies!!!!

[bustasinclair]

Sup Brian!

Good to see you around again. I'm in for the ride!!! Hope things get better real soon regarding personal issues.

[navycma]

I noticed you mentioned in your first entry here that you were helping some one else to develop for competition. I am very encouraged that the body building community helps to pay it forward to encourage others, especially the youth to follow a healthy lifestyle.

Well done.

[ChocoChick]

Well? Where's the workout??? I know -- you are too busy eating veggies to post!

[ArchAngel'73]

Hey, it's not my body... or health!

Now, eat your veggies!!!!

I did today!
Not much but its a re-start.

Sup Brian!

Good to see you around again. I'm in for the ride!!! Hope things get better real soon regarding personal issues.

Hey man, how are you? Thanks for tagging along, much appreciated. Me too. With some grit and determination I'm coming along and taking apart those problems one at a time. There is light at the end of the tunnel.

I noticed you mentioned in your first entry here that you were helping some one else to develop for competition. I am very encouraged that the body building community helps to pay it forward to encourage others, especially the youth to follow a healthy lifestyle.

Well done.

Yeah, there's 2 of them. One for a weight loss comp and another for a bodybuilding comp. I had lots of help and encouragement from members on here and in real life and realized everyone needs a little help now and again 'cuz I sure did. I may not be able to pay it back to those that originally helped me but there is always somebody around who can use some advice.
Thank-you very much!

Well? Where's the workout??? I know -- you are too busy eating veggies to post!

LMAO! As long as I'm not too busy to train its all good, right?? Got the veggies in today though. You're right, it is my health.

[ironwill2008]

Hello, Brian! I saw your post in the O35 the other day, and wondered if you were going to open a journal.

Good to see you back here.

[Pretty Hardcore]

Hey Brian, good to see you here. Took me a while to figure out who the ArchAngel was.

[ArchAngel'73]

Food intake
coffee/skim/milk,sweetener, 2 protein bars
2 turkey/ham subs on whole wheat-no cheese/no sauce, lettuce/tomato
2 chicken breasts and mixed veggies
egg white french toast

Legs
BB back Squats
20x45, 20x45, 20x45, 20x45, 20x95

Leg Press, PWO
20x180, 20x270, 20x360, 20x360, 20x360

coffee break
-I was so bloody drained I left the gym and had a coffee next door. Not the first time I've done this and probably won't be the last.

standing 1 leg HS Ham Curl, PWO/side
20x25, 20x25, 20x25

1 leg Extensions
15x50, 12x40, 15x40, 10x40

seated Ham Curl
20x60, 20x70, 20x70

Adductor machine
20x80, 20x90, 20x90, 20x100

seated Calf Raise
20x90, 20x90, 20x90

I have a hernaited disc causing my sciatic nerve to be pinched, and pinch it did during almost every set of squats except the last. Train smarter, not harder someone on here once told me and that I am.

[ArchAngel'73]

Hello, Brian! I saw your post in the O35 the other day, and wondered if you were going to open a journal.

Good to see you back here.

Hi Will! "If you build it, they will come." Didn't wanna advertise.
Thank-you and its good to be back!

Hey Brian, good to see you here. Took me a while to figure out who the ArchAngel was.

Lol, yeah, I know what you mean. I'm still trying to figure that out myself. Thanks for the visiting!

[ArchAngel'73]

Chest, Side Delts

Incline Db Press
20x20, 20x25, 20x30, 20x35, 10x40

standing cable Flye
20x40, 20x45, 20x50 6x80, 6x100

incline Smith Gironda Neck Press, PWO
20x50

HS Dip machine, PWO
25x90, 25x90, 20x110, 20x140

DB Pullovers
12x40

seated side DB Raise
20x15, 20x20, 20x20, 20x20, 20x20m 20x20

IC Shoulder Press machine
20x100, 20x120, 20x120, 20x120, 20x130, 20x130, 20x130, 20x140, 20x140, 20x140...60 lbs. to go and I can 20 rep the stack brahs!!

15 min stationary bike

[ArchAngel'73]

40 min walking
45 min Spin class
30 min Abs class
15 min Recumbant bike

kneeling narrow grip Pulldowns
25x150(stack), 25x150, 25x150, 25x150

HS Row, PWO
20x90, 20x140, 20x140, 20x140

narrow grip Chins
3xbw, 3xbw, 3xbw

[ArchAngel'73]

Off

[ArchAngel'73]

Chest, Side Delts

40 min walking

Flat BB Press
25x45(bar), 25x65, 20x95, 20x135, 15x155, 6x185, 6x205, 3x225...haven't done flat bench in a while and sure felt this in my shoulder

Incline BB Press
20x45(bar), 10x135, 10x135, 10x135

standing cable Flye
20x50, 20x60, 10x70, 6x100, 6x110, 4x120...last set weighed more than me in total!


HS Incline Press, PWO
6x140, 10x90, 12x90

5 min Recumbant bike


1 hr. Yoga class

seated Side DB Raise
20x15, 20x20, 20x20, 15x25, 15x30, 10x35, 10x35, 10x35, 10x35, 6x40 and the form sucked and time to stop


40 min walking

[ChocoChick]

Looks good. How have the eats been?

[gbg]

dropping in to wish you luck this go around Brian, trying to keep it all together myself these days.
Hang tough buddy

[ironwill2008]

Good to see some regular posting in here!

[ArchAngel'73]

Looks good. How have the eats been?

Thanks, I'm trying!
I have 1 meal/day to get some cravings out of the way before prep starts Jan. 2., then I make sure I train after that or cardio.
The other 3 are the normal healthy fare, and been eating veggies on the last one before bed for some roughage.
We shall talk soon.

dropping in to wish you luck this go around Brian, trying to keep it all together myself these days.
Hang tough buddy

Its a rough job but nobody else is going to do it for us. I wish you the best G and my pm box is open.

Good to see some regular posting in here!

Thanks Will, I shall be visiting others journals as things get a less busy for me. Just don't stay at home (where the computer is) very much.

[ArchAngel'73]

Back, Rear Delts

Always a pleasure to train around my injury...NOT!

5 min Recubant bike to warm up

seated cable Row
25x80, 20x100, 20x120, 20x1230, 20x140, 20x150, 20x160

5 min on the eilliptical to loosen up my back more

HS Row, PWO
20x180, 20x180, 20x180

kneeling reverse grip Pulldowns-used a different cable machine that technically weighs less than the other one but feels heavier
20x52.5, 21.72.5, 20x87.5,
20x97.5---and that's the stack, 1st time I "conquered" it!!
20x97.5

wide grip Pulldowns to the front
20x100, 10x120, 6x160--I was pretty fried by this point

reverse Pec Dek
10x80, 20x50, 20x50

40 minutes Stationary bike @ home

[ArchAngel'73]

Triceps, bailed on biceps

10 min Recumbant bike to w/u

1 arm Pressdowns
20x40, 20x50, 15x50, 10x60, 6x70, 6x80, 6x90
6x100, 6x100, 6x110, 6x130

reverse grip Smith bench press
8x90--stopped, delt DOMS interference, move on B

EZ attachment overhead cable Extensions
20x120,
20x150(stack), 20x150, 25x150

ICarian machine Tricep extensions
20x80, 10x100, 10x100, 10x100

30 min Recumbant bike

40 min walking

[ArchAngel'73]

Remembrance day here for our soldiers, those that have served, serving, and for those that have fallen.
My eternal thanks for the freedom in which I am able to live.



and...
Today marked my 22nd anniversary weight lifting!!! I started on Remembrance day and have no trouble recalling the date I started.
So I decided to pull a rabbit out of my butt and commemorate the date with legs.


Legs

Bb back Squats-the same exercise that phucked up my back, but this time I ain't letting that happen.

20x45(bar), 20x45, 20x95, 20x95
5 min stretching learned from all those yoga classes and physio
20x135
5 min stretching
20x135
5 min stretching
20x135
5 min stretching
During this time one of the personal trainers came up to me...
"Brian, are you using the pad?" (the pad for the squat bar)
"No, its not my time of the month and I prefer tampons."
she lol'd and I continued to "walk my dog" as the yoga instructor put it (yoga stretch)

20x135

Leg Press, PWO
I used to own this bish, max weight for high reps. Now she scares me. Gonna take it slow and see where it goes...
10x180, 20x180, 15x360, 10x540, 6x720, 6x900
6x1,080!! Boo yeah!!!

seated Ham Curl
20x80, 12x100, 15x100, 15x100, 12x120

Adductor machine
20x100, 20x100
-don't tell anyone but I'm going to try to do the splits for my next comp and thought this would be a good start at opening up my hips. I guess child birth might help but I gotz the wrong equipment.

seated Calf Raise, PWO
25x90, 20x90, 15x135, 20x135

15 minutes stretching, tried the splits and have a long ways to go. Ironically my back felt better after trying them. WTF?

30 minutes Recumbant bike

40 minutes walking


November 12, DOMS report...it hurtzez!! Legs screaming but my back is ok.

[rpaul11]

Hey.....Whats up Brian?

Good to see you back!

Sucks about the herniated Disc. I've been there. Its a bear for sure....

Sub'd

[gbg]

What happened with squats that herniated your disk?

sorry about that I know how it feels, but it's not the end of squats depending how bad the herniation is.