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  1. #1
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline

    Emerald Cup Prep ALL DETAILS

    I've gotten the green flag to start cutting for the Emerald Cup coming at the end of April. So I figured I would try to keep myself accountable by logging everything from macros, food choices, program, and measurements that I use. I will post photos, videos, and anything else y'all want to see form me. I'll try to do this daily depending on time because school and military take up a lot of time.

    To start, this was my past 8 weeks of recomp because I was in that little window where I didn't know if I should bulk or cut. (70F/250P/400C)



    Lifting for the day




    Food for the day. Not complete as I saved room for sushi tonight and will more thank likely have a 2 scoop shake before bed just as a safety to ensure I hit protein. (Current macros 70F/250P/325C)







    At the end of each week, I will post my weekly average of weight and body fat based on waist and neck measurements. Please don't take these numbers as gospel as measurements and formulas are not the most accurate, but they are just another method of accuracy to gauge progress.

    Will post pictures soon. Took some this morning but I look like a schmuck because it was way too early.
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  2. #2
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Leg day and photos today. Weight in at 216 this morning from sushi binge last night. Back on track today though.

    Front, Side, and Back





    350x5 squat



    295x5 RDl


    Rest of todays programming



    Also, since it was leg day, I'll post some good squat info that I've come across this week. Mostly thanks to Jez Carter at Alpha Training Protocols for compiling this.

    If you’re feeling squats in your quads, that’s because you are squatting! Squats are a quad dominate exercise as demonstrated by Isear JA Jr et al, 1997 showing increased quadriceps activity in both the vastus medialis and vastus lateralis. This is pretty common knowledge an available in the majority of the literature covering squatting. Let’s further look at her recommendation on stance width. McCaw ST et al, 1999 research and Smith TO et al, 2009 both suggest that stance width does not cause isolation within the quadriceps. I’m not certain what resource she is using to give out such advice but so far she is wrong. To take it one step further Paoli A et al, 2009 found no significant difference when measuring 8 different thigh muscles for emg activity at 3 different stance widths.


    Donnelly DV et al, 2006 found that the direction of gaze on the kinematics of the squat exercise made no difference. Instead it would be better practice to work on maintaining proper trunk, hip and knee flexion while learning how to create intra-abdominal pressure and proper bracing of the core. Performing daily mobility drills on how to externally and internally rotate your hips and improving dorsiflexion for deeper squats Kim SH et al, 2015.


    Squatting to parallel not only limits the amount of glute activation as demonstrated by Caterisano A et al, 2002; where he found that glute activation increased from 16% in the partial squats to a significant difference of 35% during the full depth squats. When you squat to full flexion of the knee your glutes are going to be involved in helping your hips extended out of the movement with more maximum effort. If you are doing partial squats you are limiting the activation of your glutes, adding more shear force to your knees and not properly overloading your glutes. Bryanton MA et al, 2012 found that both greater squat depth and barbell load increased hip extensor relative muscular effort. Consequently half and quarter squat training with comparatively supra-maximal loads will favor degenerative changes in the knee joints and spinal joints in the long term as shown by Hartmann H et al, 2013. So squat heavy and deep if you want to get maximum glute development out of your squats; science says so.


    Hartmann H et al, 2012 showed in their research that deep front and back squats guarantee performance-enhancing transfer effects of dynamic maximal strength to dynamic speed-strength capacity of hip and knee extensors compared with quarter squats. This study was conducted on both women and men with a direct increase in their athleticism. This is not an empty claim either as Bloomquist K et al, 2013 also showed deeps squats to outperform shallow squats for training purposes.


    Bazyler CD et al, 2014 found that partial squats may be beneficial for strength and power athletes during a strength-speed mesocycle while peaking for competition.
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  3. #3
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Daily macros and food log






    Tonights dinner
    7 servings egg whites
    6oz thin steak
    3 tortillas
    Diet Dr. Pepper and water
    assorted veggies

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  4. #4
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Yesterday was an off day for training. I'll post my nutrition below




    I chugged some egg whites to meet protein before bed, but didn't include it in MFP

    Today's nutrition





    I have some fat left over. However, I ate a cookie and didn't track it lol
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  5. #5
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Couldn't include this in the last post because max photos are 8

    Today's training



    Feeling strong today. Strength is doing going up. I probably won't feel any hits to my progression until later down the road. I would post a picture of dinner tonight but it's just going to be chicken, potatoes, and carrots.
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  6. #6
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Jan 14th

    Lower body hypertrophy



    Food for the day


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  7. #7
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Friday 15th - Pull day




    Food for the day






    And a little double bi action for ya
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  8. #8
    Grandpa Yoda deltpecx's Avatar
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    deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000) deltpecx is a splendid one to behold. (+10000)
    deltpecx is offline
    In and subbed!

    I can hardly see the graphics.
    Try typing the info out.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she squeezed my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Grandpa Yoda's Quest For Quads Qontinues:
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  9. #9
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Originally Posted by deltpecx View Post
    In and subbed!

    I can hardly see the graphics.
    Try typing the info out.
    It's a lot to type but I can try to make it bigger. But if that doesn't work I'll just type it lol
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  10. #10
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Trying two new thumbnail upload sizes to see if they work better

    Training for Saturday - Push day




    Nutrition






    I NEED to get a hold on my fiber intake. I have the food to do it, I have just been lazy about it
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  11. #11
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    The end of the first week comes today. I'll have my nutrition posted later. Today is an off day in the gym, but I may go running because I have a PT test in February

    Recap to 8 weeks pre-cut


    Week 1

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  12. #12
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Didn't lift or track much yesterday. I hate a large protein and fiber breakfast and made sure to eat protein throughout the day just to turn around and have a sushi lunch and pizza dinner



    Today's lifting was heavy squat day.




    Hit a 5-rep squat pr of 385 after dropping 3lbs last week
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  13. #13
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Monday's nutrition






    Was it worth it?
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  14. #14
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Tuesdays food log. Today was an off day in the gym because of class.



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  15. #15
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Wednesday Lifting - Upper hypertrohpy




    Nutrition for today





    Guess I did well on fiber. Yum
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  16. #16
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Didn't track much the past two days besides getting a good start on fiber and hitting protein, but it was worth it

    German and Polish and some hofbrau


    and some mexican yass


    my 9 rep squat is creeping up to 315. Not excited

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  17. #17
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
    pdt414 is offline
    Today was a pull day. Only had to PR rows at 255x5


    Wanted to see my tap and go form at 410x5


    Didn't like how I lost for so I did my last set completely resetting after each rep.

    Training numbers for the day



    Diet for the day



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  18. #18
    AirForcePhi pdt414's Avatar
    Join Date: Sep 2011
    Location: Mcchord Afb, Washington, United States
    Age: 26
    Stats: 6'1", 216 lbs
    Posts: 713
    Rep Power: 1507
    pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000) pdt414 is just really nice. (+1000)
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    3 weeks into my cut and hit a 450x5 PR





    However my cut isn't going super great




    But my clients is going just dandy... ****er

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  19. #19
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
    Stats: 5'8", 222 lbs
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    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
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    Putting in work in here man! How many weeks out are you sitting at now?
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  20. #20
    Registered User fitmaloriek's Avatar
    Join Date: Feb 2016
    Location: Debary, Florida, United States
    Age: 19
    Stats: 5'0", 124 lbs
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    fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50) fitmaloriek will become famous soon enough. (+50)
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    Subbed in on this! Looking forward to seeing your progress. Best of luck
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