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  1. #1
    Thank you based god bballbrett5's Avatar
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    bballbrett5 - Might as well start a log over here too for further input...

    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

    Last edited by bballbrett5; 06-22-2011 at 06:07 PM.
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  2. #2
    Thank you based god bballbrett5's Avatar
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    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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  3. #3
    USAPL Nut Hugger ErickStevens's Avatar
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    Looking thick brah! How tall are you BTW?
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  4. #4
    Thank you based god bballbrett5's Avatar
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    Originally Posted by ErickStevens View Post
    Looking thick brah! How tall are you BTW?
    Hey, thanks! Good reminder for me to put my stats under my avatar...I'm 5'10"
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  5. #5
    Registered User adamjohn32's Avatar
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    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

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  6. #6
    ur not ur f*cking khakis bwelch1985's Avatar
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    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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  7. #7
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by bwelch1985 View Post
    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
    instigator...
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  8. #8
    ur not ur f*cking khakis bwelch1985's Avatar
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    Originally Posted by fltallpaul View Post
    instigator...
    Ha! I hope I didn't come off like that. I just want to learn man! Tommy gets people SHREDDED so I just want to see what kind of methods he uses....that's all. Not trying to be a jerk or get something for nothing.
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  9. #9
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by bwelch1985 View Post
    Ha! I hope I didn't come off like that. I just want to learn man! Tommy gets people SHREDDED so I just want to see what kind of methods he uses....that's all. Not trying to be a jerk or get something for nothing.
    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!
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  10. #10
    Thank you based god bballbrett5's Avatar
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    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
    Originally Posted by adamjohn32 View Post
    Wondering where you were keeping a journal... will be following along now.

    Looking pretty good, posing ain't too bad either.
    Awesome! Could definitely use the support
    Originally Posted by bwelch1985 View Post
    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
    Thanks, Britt. Unfortunately I won't have dem dere Britt quads, but I'll do what I can with what I got
    Originally Posted by fltallpaul View Post
    instigator...
    Originally Posted by bwelch1985 View Post
    Ha! I hope I didn't come off like that. I just want to learn man! Tommy gets people SHREDDED so I just want to see what kind of methods he uses....that's all. Not trying to be a jerk or get something for nothing.
    Originally Posted by fltallpaul View Post
    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!
    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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  11. #11
    ur not ur f*cking khakis bwelch1985's Avatar
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    Originally Posted by bballbrett5 View Post
    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
    copy/pasted to 2007 Microsoft Excel Spreadsheet.

    in your face Tommy I got all yo secretzzz now!!!!



    ::sits back and waits for glute striations::
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  12. #12
    Registered User Eric-B's Avatar
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    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.
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  13. #13
    Thank you based god bballbrett5's Avatar
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    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
    Originally Posted by bwelch1985 View Post
    copy/pasted to 2007 Microsoft Excel Spreadsheet.

    in your face Tommy I got all yo secretzzz now!!!!



    ::sits back and waits for glute striations::
    well you have glute striations now. i saw em in your thread cuzz. do i get credit?
    Originally Posted by Eric-B View Post
    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.
    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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  14. #14
    Thank you based god bballbrett5's Avatar
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    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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  15. #15
    Thank you based god bballbrett5's Avatar
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    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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  16. #16
    Self proclaimed sorcerer Bnizzle163's Avatar
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    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
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    Thank you based god bballbrett5's Avatar
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    Morning Weight: 194.4 (low)

    60 Min Incline Treadmill

    -Though I'm sweating a lot during cardio and it goes sloooooowwwlly, I feel like my cardiovascular condition is vastly improved thanks to prep. So that's a plus!
    Originally Posted by Bnizzle163 View Post
    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
    please, billy, my eyes are up here
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  18. #18
    HUNDEE Young9's Avatar
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    Don't know how I missed this...but I'm in!

    When your incline tready...what settings you walk on?
    TEAM NO CRYING
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    Thank you based god bballbrett5's Avatar
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    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
    Originally Posted by Young9 View Post
    Don't know how I missed this...but I'm in!

    When your incline tready...what settings you walk on?
    Glad you're in!

    10.0 incline, 3.0 speed, no holding on
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  20. #20
    Registered User andyboi's Avatar
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    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!!
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  21. #21
    Registered User Eric-B's Avatar
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    ok maybe it was the lighting in the first pics lol

    in a good spot for the 10 week, and a great spot for the 14.

    still squatting pretty heavy too
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  22. #22
    Nov. 19 Leprechauns1021's Avatar
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    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.
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  23. #23
    Smokin Blazed's Avatar
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    in for dis!
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    Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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  24. #24
    Thank you based god bballbrett5's Avatar
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    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

    Originally Posted by andyboi View Post
    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!!
    thanks, dude! still feel like i got a lot of frame to "fill out", even though i'm 2 inches shorter than ya!
    Originally Posted by Eric-B View Post
    ok maybe it was the lighting in the first pics lol

    in a good spot for the 10 week, and a great spot for the 14.

    still squatting pretty heavy too
    yeah i dunno. like i said, can't have any excuses. i need to be peeled in any lighting
    Originally Posted by Leprechauns1021 View Post
    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.
    yeah gonna keep up both. for the fans ya know
    Originally Posted by Blazed View Post
    in for dis!
    hey thanks, dude! always lurked on your log. you've heard it way too many times, but so inspiring!
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  25. #25
    Registered User Eric-B's Avatar
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    strong declines! how often do you rotate exercises on chest days?
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  26. #26
    Registered User adamjohn32's Avatar
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    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

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  27. #27
    ur not ur f*cking khakis bwelch1985's Avatar
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    Hey B, is chest something that always came relatively easy for you or did you ever have to go out of your way to bring it up?
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  28. #28
    Nov. 19 Leprechauns1021's Avatar
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    I'd be blown away too. I'd just try to act calm and composed while spotting you, hoping that you dont need my help...
    Transformation Journal:
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  29. #29
    Thank you based god bballbrett5's Avatar
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    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
    Originally Posted by Eric-B View Post
    strong declines! how often do you rotate exercises on chest days?
    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.
    Originally Posted by adamjohn32 View Post
    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.
    the stepmill and i are becoming quite intimate
    Originally Posted by bwelch1985 View Post
    Hey B, is chest something that always came relatively easy for you or did you ever have to go out of your way to bring it up?
    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
    Originally Posted by Leprechauns1021 View Post
    I'd be blown away too. I'd just try to act calm and composed while spotting you, hoping that you dont need my help...
    get outta here
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  30. #30
    Nov. 19 Leprechauns1021's Avatar
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    3 things:

    1)
    Originally Posted by bballbrett5 View Post
    the stepmill and i are becoming quite intimate
    You mad I was at the gym before you getting intimate with the stepmill? Hows my sloppy seconds brah?

    2)
    get outta here
    okay..see you in your other journal

    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.
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