I post over in the Derek Charlebois section but could use as much input as possible in posing as well as the mental aspect of this process, so I thought I'd start up a dual log over here. Don't worry, I've lurked hard on most of your threads, so feel free to chime in as if you already know me.
I'm working under the guidance of Tommy Jeffers, who, might I add, is awesome. I won't go into too much detail, but working with Tommy and based on how my body responds, I am eating higher protein/higher fat/lower carb than many others in this section. I refeed every 5th day unless that is an off-day from lifting. Currently on a 16-day rotation as far as lifting and cardio go. This morning I weighed in at 195.6, and am 10.5 and 14.5 weeks out from the shows in which I plan to compete. I'm 5'10"
Here are pictures snapped today.
Front Relaxed
Side Relaxed
Back Relaxed
Side Relaxed
Front Double Bi
Front Lat Spread
Side Chest
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06-22-2011, 05:59 PM #1
bballbrett5 - Might as well start a log over here too for further input...
Last edited by bballbrett5; 06-22-2011 at 06:07 PM.
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06-22-2011, 06:03 PM #2
Rear Double Bi
Rear Lat Spread
Side Tri
Ab Thigh
Most Muscular
Obviously, I need lots of posing tips...so fire away
Also, these pictures are thanks to the generosity of Leprechauns who also posts in this section. I do plan to get a camera of my own and take pictures that are closer/maybe a bit more favorable lighting, so maybe expect a change of scenery for pics upcoming. Thanks guys! I'll also probably stop lurking/start posting more in your journals. So many badasses up in this section to inspire me
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06-22-2011, 06:32 PM #3
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06-23-2011, 06:23 AM #4
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06-23-2011, 06:29 AM #5
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3971
Wondering where you were keeping a journal... will be following along now.
Looking pretty good, posing ain't too bad either.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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06-23-2011, 06:43 AM #6
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5317
Dude. You look fantastic!
Awesome shape and symmetry and you're pecs and back are thick as f*ck cuz. Posing is excellent as well. I think you're going to have a great season brosef!
If it's ok w/ Tommy, I'd really like to see some of the details of your prep...such as macros, cardio, food sources, supplements. Since this is such an individual sport it's not like people will be getting anything for free by sharing this info...so, I'm pretty confident Tommy won't mind you spilling the beans
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06-23-2011, 06:45 AM #7
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06-23-2011, 06:49 AM #8
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06-23-2011, 09:36 AM #9
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Yes I know and Tommy always keeps a shroud of secrecy regarding his methods. Bottom line is Tommy believes in long slow preps and hard work, using whatever numbers best suit the individual. He has worked with some of the best around and blends them together I am sure with his own intuition. Tommy is very well read and no doubt an awesome coach...
I was just messing with you!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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06-23-2011, 05:12 PM #10
Morning Weight: 195.8
60 Min Incline Treadmill
Abs
-officially have ordered a camera, so hopefully soon will get some pics more frequently and maybe some more favorable lighting
Awesome! Could definitely use the support
Thanks, Britt. Unfortunately I won't have dem dere Britt quads, but I'll do what I can with what I got
Yo guys chill. It's easy:
2 hours LISS upon waking
Fish and a rice cake every 2 hours
600g protein/200g carbs/0g fat
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06-23-2011, 06:31 PM #11
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06-23-2011, 06:50 PM #12
- Join Date: Jul 2008
- Location: West Palm Beach, Florida, United States
- Age: 37
- Posts: 3,330
- Rep Power: 1498
dude great physique, you carry 195 very well! Definitely in on this.
btw maybe a bit behind for the 10 week, but we'll see. Looks like legs will be one of the last areas to lean out for you. I think you'll be fine, you've got a good coach behind you.NSCA-CPT, CSCS
Owner/Coach @ Balanced Bodybuilding
********.com/Balancedbodybuilding
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06-24-2011, 05:56 PM #13
Morning Weight: 195.6
Hams/Calves
SLDL
275x6
295x4
315x2
Lying Leg Curl
100x10
120x10
140x8 drop 80x8 drop 50x8
Wide, deep Smith Squat
2ppsx10
2plates and 25psx8
3ppsx6 drop 2ppsx8
GHR
12
10
8
Seated Leg Curl
10x12
12x10
13x8 drop 8x8
Inner/Outer Hip
3 sets of 20 each
Toe Press Calf Raise
1ppsx20
1plate and 10ps 3 sets of 20
Seated Calf
1ppsx15 (straight)
1ppsx12 (toes in)
1ppsx12 (toes out)
1plate and 25psx10 (straight)
30 min starimaster
-decided to go light with SLDL today because my lower back has been dick lately. went very slow and got a great squeeze, so it's all good
well you have glute striations now. i saw em in your thread cuzz. do i get credit?
thanks for the honesty. you could very well be right. i absolutely carry a good bit of my fat in the front: face/stomach and love handles/quads. last night in the mirror though i looked crazy. maybe my mind is playing tricks, or maybe the lighting in the pictures above is deceiving. either way, i need to look shredded regardless of lighting. no excuses baby
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06-25-2011, 02:41 PM #14
Morning Weight: 196.6 (after refeed)
Chest/Triceps
Smith Incline
2ppsx6
2plates and 25psx4
2plates and 35psx2
Flat Machine Press
10x12
12x10
14x8 drop 8x8
Incline DB with 2 second pause at bottom of every rep
40x8
60x6
85x4 drop 60x5,1 drop 35x8
Low Incline Fly
35x12
45x10
55x8 drop 32.5x8
V-bar Pushdown
8x15
10x12
12x10
14x8 drop 7x8
Out-in-front tricep machine
6x10
8x8 drop 4x8
Smith CGBP
1ppsx15
1plate and 20psx10
1plate and 25psx6 drop 25psx10
abs
50 min stairmaster
-4th alterations for this prep have been made. let's goooooooooooo
-glutes maybe?
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06-26-2011, 02:37 PM #15
Morning Weight: 194.6 (low)
Back/Traps/Biceps
BB Row
275x6
315x4
345x2
Machine Rows with Seat High to make it a "low row"
8x12
11x10
14x8 drop 8x8
Wide Lat Pull-Downs
10x12
11x10
12x8 drop 8x8
Cable Rows Superset Smith Machine Shrugs
11x10/2plates and 25psx10
12x10/2plates and 25psx10
13x8/2plates and 25psx10
Cable Preacher Curls
6x15
8x10
10x8 drop 6x8 drop 3x8
Seated Hammer Curls
35x8,
45x8 drop 30x8
Cable Curl Superset Rope Hammer Curls
6x10/4x12
8x8 drop 4x8/3x12
50 MINS stairs
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06-26-2011, 03:21 PM #16
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Couple of things...
1.) I don't think you are behind at all, but I also don't think you're ahead.
2.) Those ARE glutes. Now I think you're right on schedule*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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06-27-2011, 04:43 PM #17
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06-27-2011, 11:01 PM #18
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06-28-2011, 06:11 PM #19
Morning Weight: 194.6
Quads and Hams
Squats
315x5
325x4
325x4
Hack Squats superset Leg Press
25ps x 20/2pps x 20
1plate and 25ps x 12/4ppsx12
1 plate and 50ps x 8/4pps x 12
1 plate and 60ps x 6/4pps x12
Seated Leg Curls
11x12
13x10
15x8 drop 9x8
Walking Barbell Lunges
80x12 steps each leg
110x8 steps each leg
130x6 steps each leg
Leg Extensions
70x15
70x15
90x10 drop 50x10 drop 30x10
Inner/Outer Thigh
20/20
20/20
20/20
50 min stairmaster
-squats were a bust, but everything else was pretty good. kept the pace fairly quick. by the end with the cardio and all, i was completely soaked
Glad you're in!
10.0 incline, 3.0 speed, no holding on
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06-28-2011, 09:17 PM #20
- Join Date: Dec 2007
- Location: Melbourne, Victoria, Australia
- Age: 39
- Posts: 3,460
- Rep Power: 1802
wow - in on this sheeeeeeeeeeeeeeet son!! Looking huge bud with amazing genetics providing lots of symmetry and balance. You will go a long way Do work!!
- <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.
- Also, join my log on ********: http://www.********.com/AndysNaturalJourney
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06-28-2011, 09:19 PM #21
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06-28-2011, 09:26 PM #22
- Join Date: Aug 2008
- Location: Austin, Texas, United States
- Age: 33
- Posts: 5,838
- Rep Power: 18816
Well well well...didn't even know you started this log until just now. So you're gonna keep updating both logs? Just link this one up in your old one and redirect all the traffic here.
Definitely mirin your dedication to 50min of stairs after your workouts. Keep it up my nebro.Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
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06-29-2011, 04:57 AM #23
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06-29-2011, 06:03 PM #24
Morning weight: 193.4 (low)
Chest/Back Width/Shoulders
Decline Bench
275x5
275x5
275x5
Reverse Grip Machine Lat Pulldown Wide
11x12
13x10
15x8 drop 8x8
Smith Machine Upright Rows
35ps x 12
45ps x 10
45 ps x 8 drop 25ps x 8
Plate-loaded Machine Incline Press
2ppsx10
2plates and 5psx7
2plate and 10psx4 drop 1ppsx10
Close Grip Cable Lat Pull-Downs
11x10
13x8
13x8 drop 8x8
Smith Machine Military Press
1plate and 10psx8
1plate and 30psx 6 drop 30psx6 drop 20psx6
Low-To-High Cable Flys
2x12
3x12
3x12
abs
50 min stepmill
-it's flattering yet not comforting when you select a spotter who seems to be blown away by the weight you're using
thanks, dude! still feel like i got a lot of frame to "fill out", even though i'm 2 inches shorter than ya!
yeah i dunno. like i said, can't have any excuses. i need to be peeled in any lighting
yeah gonna keep up both. for the fans ya know
hey thanks, dude! always lurked on your log. you've heard it way too many times, but so inspiring!
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06-29-2011, 08:32 PM #25
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06-30-2011, 05:50 AM #26
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3971
Stepmill FTW... Always start my long sessions on that thing with a disdain for the device, but always feel good getting off dripping with sweat.
Strong declines too, LOL @ the spotter comment, guess it's just some extra motivation to not drop the weight on yourself.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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06-30-2011, 08:03 AM #27
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06-30-2011, 01:58 PM #28
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06-30-2011, 05:41 PM #29
Morning Weight: 194.4 (after refeed)
Arms/Calves
CGBP
255x5
260x5
255x5
Barbell Curls
85x10
105x8
115x6 drop 85x6
Dumbbell Skull-Crushers
40x10
42.5x8
45x8 drop 35x6
Hammer Curls
45x8
60x6
60x6 drop 32.5x10
Overhead Cable Extensions
8x12
10x12
10x12
Preacher Curl Superset Reverse EZ-Curls
3 sets 15psx12/10psx12
Standing Calf Raises
7x20 Straight
6x20 In
6x20 Out
6x20 Straight
Toe Press Calf Raises
4 sets 1ppsx15 very slowly
20 MINS HIIT
right now i'm on a 16-day rotation. i work chest several times within there but won't start another workout with decline for at least 16 days. though i may be changing splits soon.
the stepmill and i are becoming quite intimate
haha i would not consider my chest a strong point at all...don't think i'm the best person to ask. i think just patience and continuing to hammer away is my solution to bringing up any body part though
get outta here
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06-30-2011, 06:09 PM #30
- Join Date: Aug 2008
- Location: Austin, Texas, United States
- Age: 33
- Posts: 5,838
- Rep Power: 18816
3 things:
1)
You mad I was at the gym before you getting intimate with the stepmill? Hows my sloppy seconds brah?
2)
get outta here
3) How are you gonna deal with the gyms being closed on Monday? I'm trying to weasel my way into having that as my cardio day and just running outside or somethin.Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
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