Suns out Guns out! My first prep with 3DMJ! Bring it!

[jpfaherty]

About me:
I'm a 27 year old ex-college athlete who needed something to keep the competitive juices flowing after my college career was over so I turned to the gym. I've technically been lifting since I was 19/20 years old but it wasn't until the last couple of years that I started learning more about nutrition and expanding my knowledge in the gym. When I was 19/20 I was very clueless as most are when they first start lifting. I was buying anything and everything the guy at GNC had to offer LOL.

A year or two later I realized what a scam that was and started to read up on nutrition, and exercise programs. Even though I learned the basics of nutrition, and ate a clean diet I've never achieved the physique I wanted because I've lacked the dedication, drive and knowledge to reach that goal. It's always been easy for me to have and athletic/beach type of body so I've settled for that, using basic work outs and an average diet. Over the last few years I have started to take body building much more seriously, and didn't want to wait any longer before taking it to the next level...the stage

As a result I've turned to the 3DMJ crew to help me prep for the first time I step on stage. I'm very excited to work with these guys. Their reputation and programs are amazing, I truly look forward to working with these guys. I know I will not be dissapointed, and I will not dissapoint them.

Height 5'8/5'9
Starting Weight: 167.0
Weak Points: Chest and Biceps (Grow damnit!)
Show Date possibilities: October 9th, October 16th, October 29th, November 5th, November 6th (Probably doing multiple)
Main 3DMJ contact: Brad Loomis
Current Game Plan:

From March 1st until April 1st I will be running a Max-OT style program. On or around April 1st, I will then switch to Power/Hypertrophy style training. My first two months with 3DJM will be to establish a baseline for my macros, really narrow in on what works for me and what doesn't so when "contest prep" starts on May 1st we will know exactly what I need to do in order to come in absolutely shredded I know I won't be the biggest guy on stage, but I WILL be the leanest!

All time/ Current Big Three:
Bench: 315/275 (Shoulder Injury)
Squat: 335/315 (Weak!)
Dead Lift: 350/360

Current Supplements:
Creatine Mono
Scivation Xtend
Scivation Whey
Fish Oil
Glucoscamine
D-3

In this log I will do my very best to keep you all entertained and intrigued! I will be updating my log on a daily basis. Some of the things I will include in my log are; diet, work out programs, recipes, pictures, videos, brief supplement reviews, and general things I come across or do that I find entertaining.

I hope you all follow along (subscribe!) and enjoy my updates.

(Starting pictures will be up shortly!)

[Justin-27]

IN!
Get to it!

[_jim_]

Good luck man. We are competing around the same time (oct 1, and nov ?) and using 3DMJ so I will follow along as well.

[jpfaherty]

IN!
Get to it!

Thanks!

Good luck man. We are competing around the same time (oct 1, and nov ?) and using 3DMJ so I will follow along as well.

Nice! I'll follow your journey as well!

[jpfaherty]

Training: 8/10

Diet: 10/10

Body Part(s) Trained: Chest + Tri

Weight/Reps:
Incline BB Bench: 185 x 6, 190 x 6, 190 x 6, 190 x 6

Flat DB Press: 80 x 6, 85 x 6, 85 x 6, 85 x 6

Incline DB Fly: 35 x 6, 35 x 6, 35 x 6, 35 x 6

Dips: BW+45 Plate x 6, BW45 x 6, BW45 x 6, BW45 x 6

Rope OH Tri Extension: 62.5kg x 6, 62.5kg x 6, 62.5kg x 6, 62.5kg x 6

Reverse Grip Tri Pushdown: 57.5kg x 6, 57.5kg x 6, 57.5kg x 6, 57.5kg x 6

Cardio:
5 min LISS warmup



Notes:
This was my first work out with this program suggested to me by 3DMJ. I'm happy with the weight I moved but it's discouraging knowing I've been much stronger than this in the past. I will hit many PR's through out this log, I am determined to do so. I'm very excited to have 3DMJ on my side, I can't wait to see what I'm capable of when I put my mind to it.

A few pics for now, they aren't very good, and I have no idea how to pose LOL. I will take more this weekend.

[Warrior9]

got some nice size to those quads. Good luck man, ill be following

[FATHER FLEX]

Like Brad....you hold NO lower body fat

[Justin-27]

Jealous of the wheels n delts.

[jpfaherty]

Like Brad....you hold NO lower body fat

I must store it all in the cheeks, haha no homo? For real though, hopefully it will help with my prep that I don't store too much fat in the lower half! We shall see

Jealous of the wheels n delts.

I'll trade for your chest and Bi's. Thanks buddy!

[cheryl75]

I'll be following along as well! I can't wait to see the progress. Your quads are amazing

[healthybodies]

You know I'll be watching closely!

[jpfaherty]

I'll be following along as well! I can't wait to see the progress. Your quads are amazing

Thanks! I've been lurking in your log also haha!

You know I'll be watching closely!

We can be friends until you start taking my carbs away

[jpfaherty]

Training: 8/10

Diet: 10/10

Body Part(s) Trained: Legs

Weight/Reps:
BB Squat ATG: 235 x 6, 235 x 6, 235 x 6, 235 x 6

SLDL/RDL: 225 x 6, 235 x 6, 235 x 6, 235 x 6

Leg Press (Feet together): 4pps x 6, 5pps x 6, 5pps x 6

Standing Leg Curl: 60 per leg x 6, 60 per leg x 6

DB Split Squat: 25 DB per leg x 6, 25 DB Per leg x 6

Donkey Calf Raise: 4pps x 6, 4 pps x 6, 4pps x 6

Standing Calf Raise 360 x 6, 360 x 6, 360 x 6

Cardio:
5 min LISS warmup



Notes:
Ugh. I hate how weak my squat is. Oh well, it gives me some goals to shoot for. I foam rolled for the first time last night and I must say it felt great. This will be done on a daily basis now. Diet has been spot on.

P200 C275 F40

[wrkoutfrq]

your squat isn't that bad... at least it's for ATG. hell you're squatting more than i can ATG!

[zbert]

Definitely going to sub to this again! is that comp on the 6 Nov the Monster Mash? I did that comp back in November it was not too bad at all.

[strebla]

Training: 8/10

Diet: 10/10

Body Part(s) Trained: Chest + Tri

Weight/Reps:
Incline BB Bench: 185 x 6, 190 x 6, 190 x 6, 190 x 6

Flat DB Press: 80 x 6, 85 x 6, 85 x 6, 85 x 6

Incline DB Fly: 35 x 6, 35 x 6, 35 x 6, 35 x 6

Dips: BW+45 Plate x 6, BW45 x 6, BW45 x 6, BW45 x 6

Rope OH Tri Extension: 62.5kg x 6, 62.5kg x 6, 62.5kg x 6, 62.5kg x 6

Reverse Grip Tri Pushdown: 57.5kg x 6, 57.5kg x 6, 57.5kg x 6, 57.5kg x 6

Cardio:
5 min LISS warmup



Notes:
This was my first work out with this program suggested to me by 3DMJ. I'm happy with the weight I moved but it's discouraging knowing I've been much stronger than this in the past. I will hit many PR's through out this log, I am determined to do so. I'm very excited to have 3DMJ on my side, I can't wait to see what I'm capable of when I put my mind to it.

A few pics for now, they aren't very good, and I have no idea how to pose LOL. I will take more this weekend.

In JP! Great starting point and no worries on the posing...you will be polished come game time

[healthybodies]

In JP! Great starting point and no worries on the posing...you will be polished come game time

The Sensai has spoken

[jpfaherty]

Definitely going to sub to this again! is that comp on the 6 Nov the Monster Mash? I did that comp back in November it was not too bad at all.

Thanks man! Not sure if I ever updated my last thread but I ended up having chest surgery which really derailed my plan for that year. It was only for a cyst but the recovery took me a lot longer than I thought it would. Hopefully no set backs this year, it's time!

And yes it's the Monster Mash, how was it last year? Details? Shoot me a PM if ya'd like.

In JP! Great starting point and no worries on the posing...you will be polished come game time

I've heard good things! see below haha.

The Sensai has spoken

[zbert]

Definitely man, your posing will be on point man! Jeff is great and he will work you too death in the posing department, it is a torture chamber and i loved every minute of it. You are in great hands with 3DMJ, they are a bunch of great people and that will really take care of you. This is going to be an insane comp season for you!

[jpfaherty]

Training: 8/10

Diet: 10/10

Body Part(s) Trained: Shoulders + Abs

Weight/Reps:
DB Shoulder Press: 65 x 6, 70 x 6, 70 x 6, 70 x 6

Shrugs: 315 x 6, 335 x 6, 335 x 6, 335 x 6

Rear Delt fly Machine: 90 x 6, 90 x 6, 90 x 6

HS Behind Neck Press: 2pps x 6, 2pps x 6, 2pps+5 x 6

HS Side Lateral: 25ps x 6, 25ps x 6, 30ps x 6

Abs: Mixed weighted abs

Cardio:
5 min LISS warmup
1 Hour Basketball post work out


Notes:

Had to make it a quick work out today because of work and then basketball. Still got some decent numbers in. More free weight stuff with shoulders next week as opposed to all the machines. Today is a refeed Homemade pizza here we come!

P200 C275 F40

[jpfaherty]

Training: 7/10

Diet: 10/10

Body Part(s) Trained: Back

Weight/Reps:
Dead Lift: 225 x 6, 275 x 6, 275 x 6, 275 x 6

Bent BB Row: 225 x 6, 205 x 6, 205 x 6, 205 x 6 - Lost form on first set so moved down

Pull Ups: BW X 6, BW + 25 X 6, BW + 25 X 6

Close Grip Lat Pull Down: 170 x 6, 160 x 6, 160 x 6 - Squeeeeeze

Incline DB Row: 35 x 6, 36 x 6, 35 x 6

Cardio:
5 min LISS warmup
1 hour soccer game post work out



Notes:
Today was a refeed. I was still fried from my leg work out on tuesday, I probably should have taken the day off as everything felt HEAVY. Pre and Post work out home made pizza. Delicious! As far as the work out went I went with a weight I knew I could get 6 on dead lift. Next week I think I'll try 315 as 275 felt alright. The Incline DB rows I stole from Bertos log after watching his video. I'd never really done them before but they felt gooooood!

Side note: Went to an Autograph signing tonight and got Paul Pierces autograph. Anyone who doesn't follow basketball he is the Captain of the Boston Celtics. Pretty cool experience. I now have Paul Pierce, Rajon Rondo, and Ray Allen signatures on the cover of my championship sports illustrated. It's going to be tough to get Kendrick Perkins now that they traded him though!

P180 C350 F40

[Bnizzle163]

In for this buddy!!!

Dude... them wheels

[jpfaherty]

In for this buddy!!!

Dude... them wheels

LOL- I swear to god my wheels aren't that great, in real life anyway haha

[jpfaherty]

Training: 8/10

Diet: 10/10

Body Part(s) Trained: Arms

Weight/Reps:
DB Curl: 32.5 x 6, 35 x 6, 35 x 6, 35 x 6

EZ Bar: 95 x 6, 95 x 6, 95 x 6

HS Preacher Curl Occluded: 45ps x 8, 45 x 8, 50ps x 8, 50 x 8

Reverse EZ Bar SS OH tri extension: 75 x 6, 75 x 6, 75 x 6

DB preacher curl: 30 x 6, 30 x 5

Tri reverse pushdown: 55 x 6, 55 x 6

Cardio:
5 min LISS warmup


Notes:
I'm glad to have two days off this weekend both from work and the gym. I was a bit fried come friday so it will be nice. I think I was just so tired from pushing myself so hard in the gym and with the athletics during the week. I'll adjust it'll just take a week or two.

On a bad note my wrists are bothering me a bit. Usually when I consistently supplement glucoscamine it goes away, so we'll see how they feel in a week or so.

I have my buddies bachelor party tonight, this should be interesting, trying to be as on spot with the diet as possible.

Hope everyone has a good weekend.

P200,C275,F40

[jpfaherty]

3/5: Weight = 168.4

Today I had my buddies bachelor party, it was a jack and jill (both wedding parties) and let me tell you, it was one of the worst experiences of my life. Brad and I set this up as my refeed day as I wouldn't be able to track exactly what I ate, and I had planned on having a drink or two to celebrate. I feel like I def. hit my macros fine, and didn't go over at all, if anything I think I went under.

We took a party bus into Boston, and it all went down hill from there. People being to drunk to get into the bar, other people starting fights, etc etc. We were suppose to leave Boston at 2AM, we ended up leaving at 10PM, and the night was over by 11:30. That's how bad I got. I'm being completely serious when I say that with out someone dying, or some other tragic accident, the night could not have went worse. It sucks because I put a lot of time, and money into planning the whole thing (best man) but what can you do.

3/6: Weight = 168.4

As a result of not knowing what my exact macros would be from saturday, and just general changes in diet, Brad decided to take my carbs down a bit for the two days following the bach party just to get things back in check. I hit the macros perfect yesterday and I'm on pace for today. I must say that hitting macros and keeping track of everything is much easier than I could have ever imagined it being. So I'm happy about that.

Training note: Anyone ever heard of or used TUT (time under tension) Training? I was just reading an article in MuscleMag about it and just became curious if anyone had any experience...I've posted a link to the concept below

http://www.emusclemag.com/content.php?cat=3&id=1303

[Quelly]

Only comment I have about TUT training....in general...load should dictate rep speed...not the other way around...

BTW In here! Little late, but better late than never!

[jpfaherty]

Only comment I have about TUT training....in general...load should dictate rep speed...not the other way around...

BTW In here! Little late, but better late than never!

Interesting, good point...

Thanks for joining, nothing crazy going on yet anyway!

[jpfaherty]

Training: 8/10

Diet: 10/10

Weight: 166.2


Body Part(s) Trained: Back

Weight/Reps:
Dead Lift: 225 x 6, 225 x 6, 250 x 6, 250 x 6

BB Row: 225 x 6, 205 x 6, 215 x 6

Incline DB Row: 40 x 6, 40 x 6, 40 x 6 (up 5lbs from last wk)

T-Bar Row: 3 Plates + 25 x 6, 4Plate x 6

CG Lat Pull Down: 180 x 6, 180 x 6, 180 x 6 (up 10lbs from last wk)

Pull Ups: BW+25 X 6, BW+25 X 5, BW X 6

Cardio:
5 min LISS warmup


Notes:
Alright a few things...

I had a panic moment this morning and would appreciate feed back. I know my weight above says 166.2 but that was yesterdays (3/7) weight. Today I weighed in at 161. This is after dropping carbs by 40 grams for two days to offsent my "bachelor party" saturday. Doesn't this seem like an extreme weight loss? 5 pounds over night and 7 pounds since sunday?

Weight Training: I switched to a sumo hybrid type dead lift just to give it a try and I suprisingly like it much better. I kept the weight down a little bit because it was my first time trying it this way, but I think going forward I'm going to use this style. It just felt more comfortable to me. Any problems making this switch?

I went up on a few lifts this week compared to last, so hopefully I can keep this trend going this week. We shall see, chest today

P200,C235,F40

[zbert]

i wouldnt even worry about the weight drop to be honest, i have dropped 5lbs in a week. Just keep doing what you and your coach have talked about and i guarantee you will be ok man. You have plenty of time also which is great so i would not even sweat that weight loss.

[DREhova 87]

In... But would have punched Paul Pierce in the face is if I was Sparticus. I'm a Lakers fan! Look forward to seeing your progress. Enjoy finding your baseline... Means lots of food!