BWelch's 2011 Contest Prep Journal

[NTT91]

Nice pressing workout Britt! I know for me at least that my pressing numbers are the first to plummet when I cut cals. Keep pluggin away!

[Bnizzle163]

I can get hundo's for a couple now . I guess the strength eventually had to take a dip lulz

[Quelly]

dude you're looking really hard, good stuff I think you're doing a great job

[bwelch1985]

Nice pressing workout Britt! I know for me at least that my pressing numbers are the first to plummet when I cut cals. Keep pluggin away!

thnx Nate! you're definately right, pressing seems to be the first thing to go. gotta fight to stay strong though.

I can get hundo's for a couple now . I guess the strength eventually had to take a dip lulz

ahh yeh i thought so. i managed 100x5 last week, but it was very heavy and i needed a spot to get the first rep off my chest, so decided 90's were the better option.

dude you're looking really hard, good stuff I think you're doing a great job

wow thnx man! your comment just made me even harder

[bwelch1985]

B-Nizzz style food pr0nz...

Chocolate Strawberry Pumpkin Pancake w/ Cookies and Cream Icing and Sliced Almonds:


150g egg whites
110g pumpkin
100g strawberries
20g chocolate whey
2g cocoa powder
3g splenda

40g GY
8g cookies and cream whey
1g splenda
10g almonds

[AustrianOakJr]

^^^^Dude, that recipe is sooo starving bodybuilder. Would you ever put something like that together in the off season? For me......no way. But I see the appeal in that now. As I sit here drooling on the key board!

Last set of pics look real good. Lower body is leaning out nicely. You are on target.

[bwelch1985]

^^^^Dude, that recipe is sooo starving bodybuilder. Would you ever put something like that together in the off season? For me......no way. But I see the appeal in that now. As I sit here drooling on the key board!

Last set of pics look real good. Lower body is leaning out nicely. You are on target.

never in a million years! ha ha ha

offseason i'm more than happy w/ a bowl of oats and a protein shake. at this point though, i've only got 140g carbs on low days so i have to get a little creative to trick myself into thinking it's a feast.

we're both 9 weeks out from our first shows...you have glute tie ins, i've got double cheeseburgers. i honestly do not feel on target anymore...

[AustrianOakJr]

never in a million years! ha ha ha

offseason i'm more than happy w/ a bowl of oats and a protein shake. at this point though, i've only got 140g carbs on low days so i have to get a little creative to trick myself into thinking it's a feast.

we're both 9 weeks out from our first shows...you have glute tie ins, i've got double cheeseburgers. i honestly do not feel on target anymore...

9 weeks is a lot of time and we all lean out differently. Im still holding a lot in my low back and the legs from the side shots. I cant see much in the way of glute tie ins on my side poses at all. 9 weeks will be tough to bring it completely shredded AND full, but personally I think I can achieve shredded. Youre right there too. All you can do it keep dieting. And if youre not happy, put the show off till the next one. But I know the feeling......you've identified that target show and now you dont want to miss it.

[mivi320]

Looking great man. Those calves and quads are looking really hard. You are going to do great B.

[Slovation]

In 9 weeks those cheeseburgers will be tenderloins.

[bwelch1985]

9 weeks is a lot of time and we all lean out differently. Im still holding a lot in my low back and the legs from the side shots. I cant see much in the way of glute tie ins on my side poses at all. 9 weeks will be tough to bring it completely shredded AND full, but personally I think I can achieve shredded. Youre right there too. All you can do it keep dieting. And if youre not happy, put the show off till the next one. But I know the feeling......you've identified that target show and now you dont want to miss it.

use said it...all we can do is keep dieting and focus on hitting our predetermined targets. no reason to do anything crazy just to be .5% better at a single show.

Looking great man. Those calves and quads are looking really hard. You are going to do great B.

thnx a lot Mike! i hope so!

In 9 weeks those cheeseburgers will be tenderloins.

ha ha ha! i know you struggle w/ similar fat deposits on teh gl00tz...i just hope i can pull off something in the same UNIVERSE as you when it comes to emaciation

[bwelch1985]

ABS/CARDIO

Hanging Leg Raises
-10x10
-10x10
-10x10
-10x8
-10x8

Kneeling Rope Crunches
-100x12 (5 sets)

Cardio
-Elliptical
-200kcals burned
-14 minutes

Decided to start adding some cardio back in sloooooowly on off days. I don't necessarily won't to dramatically increase weight loss, but I'm motivated as a mutha fawka to get this fat off my glutes so I couldn't resist putting a little back in there.

I'll start with 3x/week burning 200kcals on the elliptical. If weight loss speeds up significantly as a result, I'll bump macros ever so slightly.

[Warrior9]

I'm sure youve said this, but I just started recently following this log, are you working by yourself or are you working with someone?

[FB#35]

Just saw the new pics. Looking real lean man. Impressive improvements in your lower body conditioning over the last 3 weeks (upper body already seems very lean to me!). Those quads are going to look insane on stage.

And dude... those calves from the front.... so jealous

[Bnizzle163]

Love the food pron and very creative on that pancake. Reps for sure!

[thepacman]

Every time I stop in here you get crazier and crazier. Awesome shape and structure. Looking forward to seeing you hit the stage with your uber leanness!

[Agostage]

B-Nizzz style food pr0nz...

Chocolate Strawberry Pumpkin Pancake w/ Cookies and Cream Icing and Sliced Almonds:

150g egg whites
110g pumpkin
100g strawberries
20g chocolate whey
2g cocoa powder
3g splenda

40g GY
8g cookies and cream whey
1g splenda
10g almonds

That settles it, you're coming over and cooking that for me!

[Webber91]

Jesus Britt you're making strides every time I come in here!

Upper body is looking great, especially in your relaxed shots and most muscular.

Keep pounding away at those legs. You've got great mass and separation, just need to get them shredded enough to really show them off. 11 weeks is plenty of time!

Keep going strong mate.

[bwelch1985]

I'm sure youve said this, but I just started recently following this log, are you working by yourself or are you working with someone?

Nope. I do everything on my own. To me, hiring someone to manipulate my diet and cardio would be taking the fun out of prep. It's not just about the final product (being shredded), it's about 'solving the puzzle' of how to get there...and personally, I wouldn't receive much satisfaction if I just paid someone to do that for me.

Just saw the new pics. Looking real lean man. Impressive improvements in your lower body conditioning over the last 3 weeks (upper body already seems very lean to me!). Those quads are going to look insane on stage.

And dude... those calves from the front.... so jealous

Thanks a lot man! The legs seem to be coming around finally. Still a long ways to go, but they're starting to show signs of leaning up I think.

I was just born w/ the calves :/ my moms are even bigger than mine!

Love the food pron and very creative on that pancake. Reps for sure!

I try man!

Every time I stop in here you get crazier and crazier. Awesome shape and structure. Looking forward to seeing you hit the stage with your uber leanness!

Phil! Glad to see you on the boards brother! Hang around for a while...hopefully in 9 weeks I'll scratch the surface of the UBER leanness you acheived last year!

That settles it, you're coming over and cooking that for me!

lol...i may not even cook that FOR ME again! took me like 45 minutes! i can't wait that long for my meals hahaha

Jesus Britt you're making strides every time I come in here!

Upper body is looking great, especially in your relaxed shots and most muscular.

Keep pounding away at those legs. You've got great mass and separation, just need to get them shredded enough to really show them off. 11 weeks is plenty of time!

Keep going strong mate.

Thanks a lot Webber! I won't let up on the legs. Eventually they'll have to give up that damn fat!

[Flynn]

Nope. I do everything on my own. To me, hiring someone to manipulate my diet and cardio would be taking the fun out of prep.

We really need to have a conversation as to what constitutes FUN !

[FATHER FLEX]

I to have come to the conclusion that I will turn orange at some point this year. Shredded umpa lumpas! LOL

[bwelch1985]

We really need to have a conversation as to what constitutes FUN !

haha guess i should've said "fun"

I to have come to the conclusion that I will turn orange at some point this year. Shredded umpa lumpas! LOL

lol...if i get shredded i'll be happy! oompa loompa or not!

[bwelch1985]

PULL

Pullups
-10
-25x8
-35x6
-35x6
--great sets. i think i've got 35 for 8 next time...or at least 7 fa sho

T-Bar Rows
-4p x 6
-4.5p x 6
-3p x 20
--destroyed. 4 and a quarter was really heavy! i wanted to make sure i wasn't leaning back so each rep was touched to the floor...that kept me over the bar really well. the drop set was just brutal!

MG UH Pulldowns
-180x7, 3, 3, 3, 3, 3
--loving myo reps for exercises i don't care to spend a long time on.

Smith Shrugs
-2pps x 20
-3pps x 15
-3pps x 15
--felt a lil meh on my back. may have to back off in the next few weeks.

DB Curls
-40x8, 3, 3, 3, 3, 3, 3
--after my first try at myo reps last week, my biceps were the most sore they've been in a looooong time. decided it would be wise to stick w/ em again. amazing pump.

Cable Curls
-3 sets of 10-15ish

Very good workout. T-Bars continue to feel great and pullups are consistently improving. I do feel very tempted to deadlift, but I'm going to play it smart and give the back another full week to heal up before I give it a go.

[jdarndt]

PULL

Pullups
-10
-25x8
-35x6
-35x6
--great sets. i think i've got 35 for 8 next time...or at least 7 fa sho

T-Bar Rows
-4p x 6
-4.5p x 6
-3p x 20
--destroyed. 4 and a quarter was really heavy! i wanted to make sure i wasn't leaning back so each rep was touched to the floor...that kept me over the bar really well. the drop set was just brutal!

MG UH Pulldowns
-180x7, 3, 3, 3, 3, 3
--loving myo reps for exercises i don't care to spend a long time on.

Smith Shrugs
-2pps x 20
-3pps x 15
-3pps x 15
--felt a lil meh on my back. may have to back off in the next few weeks.

DB Curls
-40x8, 3, 3, 3, 3, 3, 3
--after my first try at myo reps last week, my biceps were the most sore they've been in a looooong time. decided it would be wise to stick w/ em again. amazing pump.

Cable Curls
-3 sets of 10-15ish

Very good workout. T-Bars continue to feel great and pullups are consistently improving. I do feel very tempted to deadlift, but I'm going to play it smart and give the back another full week to heal up before I give it a go.

Looking awesome in here, Britt!
Are myo reps basically just rest pauses or is this a different technique?
Thanks and good luck on the rest of your prep.

[wrkoutfrq]

Looking awesome in here, Brett!
Are myo reps basically just rest pauses or is this a different technique?
Thanks and good luck on the rest of your prep.

this...

also, if your back is getting irritated by some smith shrugs, i would say yes to holding off a week... it may not be 100% yet, and the risk isn't worth the effort

[Agostage]

We really need to have a conversation as to what constitutes FUN !

Haha - agreed. Although I've been doing most myself - taking some cues from T-money (if he doesn't mind my on-the-spot made up nickname) has created a much less stressful environment for me. But I tend to get paranoid.

[Flynn]

haha guess i should've said "fun"

Haha - agreed. Although I've been doing most myself - taking some cues from T-money (if he doesn't mind my on-the-spot made up nickname) has created a much less stressful environment for me. But I tend to get paranoid.

I think it is great that you guys can do it on your on - Kudos! You will definitely learn through doing. I guess I'm spoiled and will pay someone else to do the thinking for me, at least in this case. So, you guys can easily figure out that I'm allergic to manual labor .

[bwelch1985]

Looking awesome in here, Brett!
Are myo reps basically just rest pauses or is this a different technique?
Thanks and good luck on the rest of your prep.

*Britt*

yeh, i guess it's similar. i consider rest pause as going to failure...then rest/pausing, then going again to failure. myo reps (as I've been performing them) involve keeping a rep or more in the tank on all of those sets except the last one...which is why i stopped there.

this...

also, if your back is getting irritated by some smith shrugs, i would say yes to holding off a week... it may not be 100% yet, and the risk isn't worth the effort

i'll definately play it carefully next week. maybe just a bunch of sets of light shrugs for really high reps.

Haha - agreed. Although I've been doing most myself - taking some cues from T-money (if he doesn't mind my on-the-spot made up nickname) has created a much less stressful environment for me. But I tend to get paranoid.

I like the nick name. I think it should stick! Especially since he does taxes for a living

I think it is great that you guys can do it on your on - Kudos! You will definitely learn through doing. I guess I'm spoiled and will pay someone else to do the thinking for me, at least in this case. So, you guys can easily figure out that I'm allergic to manual labor .

lol well you're a lawyer correct? i'm sure you deal w/ enough critical thinking and analysis all day long, you don't want to come home and worry about the minute details of prep. i, on the other hand, have nothing going on in my life right now, so i enjoy the chance to really apply myself to learning the art of contest prep.

[jdarndt]

My bad, Britt. I knew better.

[deltpecx]

Nope. I do everything on my own. To me, hiring someone to manipulate my diet and cardio would be taking the fun out of prep. It's not just about the final product (being shredded), it's about 'solving the puzzle' of how to get there...and personally, I wouldn't receive much satisfaction if I just paid someone to do that for me.

I agree.
I'm not against hiring someone.
I want to learn this stuff for me.
I got the lifting part of this down.
It's the nutrition I needed/need to learn and how my body reacts.
What fascinates me is how by manipulating my food intake I can change how my body looks.
NEVER STOP LEARNING!

Each week I fit another piece in puzzle!