Good for you bro, good for you.... I'm glad to see you have your priorities in order. What was your cardio like when you stopped dieting? I bet you could almost eliminate most of it and hold condition just fine even with a macro bump! I'm a fan of keeping a little cardio in outside of prep, just for health sake though
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06-21-2014, 07:07 PM #661"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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06-21-2014, 10:07 PM #662
Indeed, it is. I've got a good plan going forward and I think I'm even more in tune with what I need to do to keep progress going and how to make adjustments as I progress! Should be a fun ride!
Thanks, Patrick. I'm getting better at that "priorities" thing! Cardio was at 40 min of HIIT/week. I reduced that to 20 min last week. I'll probably keep it there for another week or two, slowly work it down to 10 min, and then just get rid of it. My sets of 20 on deads and squats every other week count as off-season cardio.
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06-21-2014, 10:54 PM #663
Reboot v2.0: Return of The Gainz
Well, why not start this out with some perspective, eh?
Previous Prep Logs:
2013 Contest Prep Log: http://forum.bodybuilding.com/showth...hp?t=150150623
2011 Contest Prep Log: http://forum.bodybuilding.com/showth...hp?t=133664801
2011-2014 Progress:
It's good to reflect on how far I've come since I started this log...these pictures sum it up nicely. Before was taken in September of 2011 at 209# and aroudn 2-3 months after my first show. After was taken four weeks ago at the same weight. Excuse the insane whiteness in the after pictures.
Front Relaxed
Front Double
Rear Double
MM
2014 Beginning Stats:
Starting Weight: 204.8 lbs (Current low coming off of prep)
Guesstimate Starting Body Fat (Averaged between to forms of caliper measurement): Who knows? I've got glute striations...soooooo....pretty lean?
Shoulders: Not big enough
Chest: Not big enough
Arms: Bigger than before but still not big enough
Forearms: Doesn't matter
Waist: Tiny
Hips (around glutes): Don't lie
Legs: Big quads...not big enough hammies
Calves: More like COWS...
Goals:
1) 350# Bench, 400# Squat, and 600# Deadlift - I hit a 500# deadlift but fell short of my other "big 3" goals. I can take solace in the fact, however, that my form on squat and bench has improved TREMENDOUSLY and I've lost little to no strength when compared to my previous form. So, that said, it's time to move some more weight.
2) Maintain Acceptable Conditioning - Simple as that. I'll be taking progress pictures with every 4-5 pound gain and once I see an unacceptable amount of fluff I'll pull back the reigns. I'm putting on muscle....not just weight.
3) Bring Up My Entire Upper Body - Ah, yes! Funny that these goals are virtually the same as last time. In all fairness my upper body HAS come up in the past year. I still feel that it lacks in certain areas, though. Biceps, chest thickness, and back thickness will be major areas for improvement.
Current Split:
2 On, 1 Off OR 4 On, 1 Off (As Schedule and Recovery Allows)
Day 1: Back (Deads)/Traps/Delts
Day 2: Chest (Bench)/Arms
Day 3: Quads (Squats)/Hams
Day 4: Back (Rows)/Chest (Press)/Biceps Hypertrophy
Days 1-3 all rotate on a heavy/medium/high rep scheme (medium chest and heavy arms, for example). Day 4 is strictly dedicated to bringing up lagging body parts. I'll switch this out every 6-ish weeks with the program that I've been running for the past year or so. Hooray for periodization!
Future Competition Plans:
We shall see. 2015 is probably out of the question but 2016 is on my radar. Depending on where life is at I could see prepping for shows in early-mid 2016. I'll likely be within 3 hours of several prominent shows so I'll have options!
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06-21-2014, 10:56 PM #664
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9529
In (again) for off season epicness!
I may have missed it but any off season goals? Shooting for PRs? I saw you handled 500 pretty easily on deads. Wanna race each other to the biggest deadlift? Could use some motivation
I think I have my training max around 540 or so
Edit - just saw your post as I was typing. 600 is a sweet goal!
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06-22-2014, 09:45 AM #665
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06-22-2014, 09:50 AM #666
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06-22-2014, 09:56 AM #667
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06-22-2014, 07:20 PM #668
Yeah, I rarely test maxes...just keep adjusting working maxes and going on. I think my working max on dead will be 480# for now.
That's the dream, man. That's from a slightly sloppy off-season in 2011-12 and a leaner 7 month bulk in 2013-14. I'm excited to see what it looks like when I compare my 2015 self to right now.
06/22/14/13
Weight: 203.8 (Still dropping)
Macro Goals: Lifting: 255p/330c (35-40fib)/82f....Off: 255p/210c (30 fib)/87f
Thoughts: Drop after a refeed is always a nice thing to see. I'll be keeping those in every 5-6 days for now and let them go once I start seeing weight move up from just my normal days.
Pretty well destroyed legs today. My back was pretty lit up after RDLs so I called an audible and went with Hack at the end instead of my normal BB Squats. I think I'll be working those in on a more regular basis because my quads were absolutely FRIED afterwards and my back felt just fine.
A little post-workout quad vascularity...(edit: It looked way more impressive at the gym... )
Medium Hams/High Rep Quads
RDL
245*12
2x265*9
Seated Leg Curl
3x140*10
Lying Leg Curl
2x90*10
90*9
Close Stance Leg Press
270*20
360*20
450*18
500*15
Leg Extension
140*20
2x150*16
Hack Squats
3x50*20
60*20Last edited by red_cat; 06-23-2014 at 06:58 AM.
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06-23-2014, 06:47 AM #669
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06-26-2014, 05:44 AM #670
Gotta keep the strong body parts strong! I'd like to add a little density to my upper quads and maybe a little more sweep (can't really have enough of that). I've got the teardrop covered pretty well.
06/23/14/13
Weight: 203.4 (Maintaining)
Macro Goals: Lifting: 255p/330c (35-40fib)/82f....Off/Cardio: 255p/210c (30 fib)/87f
Thoughts: Well, this was rough. Mostly solid but deadlifts were awful. Looked awful, felt awful, and weight was not where it normally is. I figure that my body just isn't adapted to the extra back volume and the need to quickly recover. Hopefully things will get better in the coming weeks!
Tried a new pre-workout called Met-RX "Nuclear". Lame name but a surprisingly solid product! The packet had a full 2 scoops so caffeine was 400 mg, Creatine HCl was 2 g, Cit Mal was 3 g, Arginine was 3 g, and a whopping 4.8 g of Beta Alanine!!!! Didn't feel like the stimulants were too much (I sipped starting @ 35 min out) and, as I said, the pump was ridiculous. I actually got some tingles from the beta as well....that never happens! I'd probably go with 1.5 scoops and that would put it at
Medium Back/Heavy Delts
Wide Pullups
2xBW*12
5*8
5*10
T Bar Rows
150*10
2x175*8
Wide Pulldown
160*12
2x180*8
Deads
2x355*10
315*10
Kneeling Cable Rope Pullover
100*11
110*9
110*8
BB Shrugs
2pps*12
2x2.5pps*12
HS Shoulder Press
90*8
100*6
2x110*5
Single Arm Cable Side Lateral
2x30*8
Single Arm Cable Rear Raise
20*8
30*6
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06-26-2014, 07:04 AM #671
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06-26-2014, 01:31 PM #672
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2121
You're very precise in your training, and it pays off in this sport!
Also, very interested in your review of the pre-workout. I'm starting to make my own pre's and since my focus is really only powerlifting now, so far all I've got is some caffeine pills from Primaforce. Thinking of mixing those in with arginine on my upper body days.My website:
NoFluffStrength.com
Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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06-26-2014, 01:58 PM #673
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06-26-2014, 05:57 PM #674
I thought it looked like a pretty solid workout, but it doesn't matter what I feel
You probably are still feeling some of the effects of the diet, give it a little time and you'll rebound and be overshooting all your previous lifts!"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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06-28-2014, 07:06 PM #675
This one definitely doesn't!! Even at a single scoop it would still be 2.4 grams of BA. Solid little product and that's coming from someone who doesn't normally do high stim supps!
It was very good! Citrus flavor is definitely WAY better than their fruit punch flavor. As far as designing your own, I'd look into throwing in some betaine if you're focusing on strength. A couple of studies I've seen showed increases in strength at around 2.5 grams PLUS you get the NO boosting effects. 3-4 g beta alanine, 5 g creatine, 3 g betaine, and 200-400 mg caffeine would be a damn solid combo.
Eh. Considering I've done 325*20 in the past and 405*8 the previous week, I was a little disappointed. I know a big part of it was that my lower back just wasn't fully recovered so we'll have to see how things progress as I adapt to the new split and calories really start coming back up.
LOL It was still a solid workout all around. Sometimes I let one lift ruin my day and I really shouldn't. You're also absolutely right about coming out of the diet. With this being just the first week of reversing I can't expect to be straight back into full bore off-season strength!
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06-30-2014, 06:38 PM #676
06/30/14
Weight: 204.0 (Maintaining)
Macro Goals: Lifting: 255p/330c (35-40fib)/82f....Off/Cardio: 255p/210c (30 fib)/87f
Thoughts: Off today so I got adjusted by a new chiropractor. This guy did used a couple of techniques I wasn't familiar with so I'm curious to see how things heal up. I'll see him again on Wednesday. First thing that he used was E-Stim for a solid 10 minutes, then a very basic stretch/light massage, then the actual adjustment (which was a bit rougher than I'm used to...but maybe that's what I need).
Past couple of workouts have been GREAT! I think part of this has been that I've reapportioned my macros a bit. Instead of 6-7 meals and eating every 2-3 hours, I'm doing a solid 5 meals and eating every 3-4 hours. My energy has been great and, as I said, workouts have been solid. I noticed that this worked for me last Thursday when my wife and I went to KC to scout out potential homes. I had fewer but bigger meals and figured it was worth a try on a regular basis!
Heavy Quads/High Rep Hams/Calves
Squats (Est. 1RM = 345#)
2x240*5
2x275*3
310*1
310*3 (NEW Est. 1RM = 355#) Video Below
BB Lunge New one for me on a heavy day...I like it!
3x135*6
Extensions (3:3:3:1)
3x110*8
Seated Curl
2x120*16
130*12
Smith Sumo
90*17
2x110*12
Standing Single Leg Curl
50*19
50/30*19/10
Standing Calf Raise/Toes/Heels/Floor
3x210*15/20/20/30
Lagging Parts Hypertrophy
HS Row/Incline DB
3x90/55*8/12
HS Rows (Shrug Machine)/HS Wide Press
90/90*12/10
2x120/90*10/10
Seated Cable Row/Incline Cable Flye
100/30*10/12
100/40*10/12
100/50*10/10
DB Pullovers
3x50*10
1-Arm Standing Preacher Curl
3x30*11
EZ Cable Curl/Decline Leg Raise
90*12/12
2x100*9/12
1 Arm Rope Hammer Curl/V Crunches
30*12/15
2x35*12/15
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06-30-2014, 09:20 PM #677
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07-02-2014, 05:52 PM #678
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07-23-2014, 10:18 AM #679
07/23/14
Weight: 202.6 (Maintaining an average around 202.5 for a couple of weeks)
Macro Goals: Lifting: 255p/350c (40fib)/84f....Off/Cardio: 255p/240c (40 fib)/87f
Thoughts: So.....there's a lot to cover. Figured I'd try this.
**Note: Kid is not due in August...I'm an idiot. Kid is due on OCTOBER 4th.
Heavy Hams/Medium Quads/TUT Calves
Lying Curls
4x120*8
GHR
2x5*6
7*5
Seated Curls
150*8
2x160*6
Chain Squats (Chains=+60)
195*10
225*8
2x245*5
First Set of 245 Chain Squats (Post the bad with the good....)
Power Squat Machine
3x270*12
Power Squat Machine Calves (2:2:2:2)
450*8
2x540*8
Extensions
170/120/80*12/8/8
180/120/80*11/7/6
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07-23-2014, 10:22 AM #680
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07-23-2014, 07:22 PM #681
Vlog FTW! It's nice to be able to unload on the camera isn't it
Srs though, great stuff in the vid man, way to keep rolling with the punches on everything changing on you"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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07-24-2014, 08:10 AM #682
I love them....but they don't always love me. lol That last rep in the video was rough. Seems like they really help me get through my sticking point when I load up, though, so they'll continue to be a regular in the rotation!
It actually was kind of nice. I can see why you do them!
All I can do is keep on truckin. This isn't where I saw myself at all when I started working on my doctorate (who knows if I'll even get to finish that now) but life happens and you have to decide where your priorities really are. My chief priority is to make sure my family is provided for and taken care of and the way I was doing things (teaching at a college 40 minutes away on my days off from Vitamin Shoppe) was going to make that a major struggle.
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07-24-2014, 01:16 PM #683
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07-31-2014, 10:04 AM #684
Trying my best! Sometimes it doesn't feel like it but I just hang on until the next day and the feeling usually passes.
Well....not much time to post full updates this week. Actually posting this in between sets. lol Macros have increased to 255p/365c/87f this week and, drum roll please........
.......I dropped to 199.8.
Even with a more aggressive increase I still dropped. Not sure what to think about that. I suppose that's what a proper reverse diet is supposed to do so I'm going to ride the wave until I actually start gaining again!
Shot some progress pics for proof!
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07-31-2014, 10:12 AM #685
You look like a huge @$$ brick wall dude... I'll try to check in more often. Keep at it!
"The question isn't who is going to let me - it's who is going to stop me?" - Ayn Rand
When you think you can't push any harder, just remember: You'll pass out before you die.
One day at a time...
ACSM-CPT, USAPL-CC
KS State Record Holder at 47kg (92.5kg/65kg/107.5kg)
www.********.com/katelovestolift
IG: @katelovestolift
E-mail: katejonesfitness@gmail.com
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07-31-2014, 10:41 AM #686
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07-31-2014, 11:37 AM #687
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21711
Bro do you work out at the roman coliseum or something? Wherever you take these pics looks insane lol
★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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07-31-2014, 06:28 PM #688
Epic progress pics are epic... I feel like you should be wearing trunks shaped like a leaf in that setting lol
Looking VERY solid dude, I wish my weight was dropping on those macros!"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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08-01-2014, 06:06 AM #689
LOL you guys crack me up. Definitely a nice facility...no gladiator bootcamps, though.
Yeah, dropping on these macros is a nice problem to have! Like I said, I'll keep rising the wave while I can! I was pretty excited to see that my taper has improved in my FDB, coming down to my hips instead of above my hips. I worked my obliques like crazy this past off season and it clearly paid off!
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08-18-2014, 09:33 PM #690
08/17/14 and 08/18/14
Weight: 201.0 and 202.2
Macro Goals: Lifting: 255p/365c (~35fib)/87f = 3367 kcal....Off/Cardio: 255p/240c (~40fi)/90f = 2917 kcal
Thoughts: So in the past three weeks I have:
*Moved into a townhome
*Started my new job (an hour commute both ways)
*Screwed up my back
WHEEEEE! More details in the vlog! Excuse the shaky camera and road noise. Gotta find a noise reducer...
High Rep Chest/Medium Biceps/Abs
DB Bench (Raised Legs)
50*18
55*15
2x60*12
HS Incline
3x70*15
Dips
4xBW*13
Pec Dec Flyes
150*12
2x135*13
EZ Bar Curls (Close Grip)
2x75*12
2x85*8
DB Curls
35*12
37.5*10
2x40*8
Preacher Machine
2x95*12
2x90/60*11/6
High Decline Situps
12, 10, 7
Planks
3x30 sec
Heavy Quads/High Rep Hams (First time squatting after injury...)
Low Bar Squats
135*8
2x185*6
225*6
275*3
315*1 (Felt stable and no pain thus far!)
Behind the Back Deadlifts
2x185*6
2x205*6
2x225*6
Lying Leg Curls
2x75*15
2x90*12
RDL
2x135*15
2x155*15
Leg Extensions (3:3:3:1)
120*8
2x130*6
Adduction (1:3:1:1)
2x165*12
Abduction
2x110*12
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