OoFaP's Commitment to Stay Really, Really, Ridiculously Shredded

[OoFaP]

For those of you who are unfamiliar me, my name is Adam Pfau. I recently finished my prep for 2 INBF shows in which I was hoping to win a pro card. I was unsuccessful in my attempt but achieved way more than I could have hoped. I gained 7 pounds of stage weight in a year while also improving my conditioning. Although I was upset with the judges' decisions at the time, not placing up to my expectations was a blessing in disguise for me. I realized that competing is not my primary interest. Instead, being in shape, killing it in the gym, and enjoying food is my real hobby which brings me to an explanation of the title of this journal. Although I won't be competing, I am going to stay as lean as I can year round. I was 166 the morning of my first show and 160.5 the morning of my second show. I don't plan on weighing more than 170-172 all year round. I'm not going to be bulking or cutting. I guess you can call it a recomp. Pretty much, I like my physique now and don't like what bulking does to me both mentally and physically.

I'm going to be following a customized 4 day P.H.A.T. routine that I designed. I'll be incorporating 5/3/1 for my power movements. This is the lay out of the routine followed by exercises I'll be doing for my first cycle. My one rep maxes are estimates and I probably under estimated them a little bit.

Link to last year's off season journal: http://forum.bodybuilding.com/showth...hp?t=126669153
Link to 2011 contest prep journal: http://forum.bodybuilding.com/showth...hp?t=132602653

I'll be getting new pictures next weekend for an update.

Starting Stats

Age: 21
Height: 5'9
Weight: 164
Body Fat: 5-6% (estimate)


Hypertrophy Days and Non 5/3/1 exercises
-Week 1: 80-85% effort
-Week 2: 90-95% effort
-Week 3-8: Push as much as you can in the desired rep range
-Switch exercises and repeat

5/3/1 Exercises
-Week 1: 65%, 75%, 85% of 1 rep max, 3 sets 5 reps
-Week 2: 70%, 80%, 90% of 1 rep max, 3 sets of 3 reps
-Week 3: 75%, 85%, 95% of 1 rep max 3 sets of 5/3/1 (last set to failure if more than 1)
-Week 4 (Deload): 40%, 50%, 60% of 1 rep max 3 sets of 5 reps
-Repeat with new 1 rep max as starting point

SS= superset

Upper Power
Rack Pulls: 5/3/1 (1 rep max of 615)
Decline Barbell Bench: 5/3/1 (1 rep max 300)
Chest Supported T-bar Rows: 2 sets, 6 to 8 reps
Incline Fly Machine: 3 sets, 6-8 reps
Weighted Pull ups: 2 sets, 6-8 reps
Shoulder Press Machine: 5/3/1 (1 rep max of 190)
Icarian Lateral Raise Machine: 2 sets, 6-8 reps
Skull Crushers: 3 sets, 6-8 reps
Barbell Curls: 3 sets, 6-8 reps

Lower Power
Yoke Bar Squats: 5/3/1 (1 rep max of 300)
Glute Ham Raises (or stiff leg dead lifts): 3 sets, 6 to 8 reps
AFS Horizontal Leg Press: 3 sets, 6-8 reps
Lying Leg Curls: 3 sets, 6-8 reps
Standing Calf Raises: 4 sets, 6-8 reps
Abs

Upper Hypertrophy
Incline Leverage Bench SS Underhand Pulldowns: 3 sets, 8-10 reps
Flat Dummbell Bench SS Cable Rows: 3 sets, 10-12 reps
Fly Machine SS Pullover Machine: 2 sets, 12-15 reps
Shoulder Press Machine: 3 sets, 8-10 reps
Lateral Raises SS Rear Delt Machine: 2 sets, 10-12 reps
Preacher Curl SS Tricep Pushdowns: 3 sets, 10-15 reps

Lower Hypertrophy
Icarian Hack Squats: 3 sets, 8-10 reps
Hammer Strength ISO Lateral Leg Press: 3 sets, 10-12 reps
Leg Extensions: 3 sets, 12-15 reps
Glute Ham Raises: 3 sets, 8-10 reps
Seated Leg Curls: 3 sets, 10-15 reps
Standing Calf Raises: 3 sets, 8-10 reps
Seated Calf Raises: 3 sets, 10-15 reps

Here are some off stage pictures from the INBF Hercules where I believe I looked my all time best.

[OoFaP]

6/11/2011: INBF Natural Connecticut












6/25/2011: INBF Hercules

[Bnizzle163]

In on this

[wrkoutfrq]

In on this

ditto!

super jelly of that chest man... THICK in those backstage shots

[coloBB]

in on this, love the title too. Zoolander ftw ! And solid split, I have run, and plan on running something similar come prep time.

[The Solution]

Will be lurking in here! Look forward to your new program and how you respond. Keep staying consistent

[domingochavez]

In!

How is the energy and hunger levels this far post contest? How much have you raised macros since the show?

[foodpr0n]

Long time lurker of your prep thread.
Saw in the start you posting a pic from when you are 15...to where you are now - it's insane!

Good luck with staying lean. I'm sure you'll do it. After a while, you'll probably start to feel 'normal'

In your old thread, you said you wanted to maintain on about 3500kcal yeh?

[OoFaP]

In on this

Glad to have you...will try to get some food porn in here too just for you

ditto!

super jelly of that chest man... THICK in those backstage shots

Thanks brah

in on this, love the title too. Zoolander ftw ! And solid split, I have run, and plan on running something similar come prep time.

Haha someone picked up on the Zoolander reference.

I like the look of this split. It took a while to plan so I hope it goes well.

Will be lurking in here! Look forward to your new program and how you respond. Keep staying consistent

Thanks for following!

In!

How is the energy and hunger levels this far post contest? How much have you raised macros since the show?

Energy has been much better. Hunger is not as bad but I'm still always hungry. My calories are about 1,100 higher since my show but I'm only up a couple of pounds. I haven't increased calories in a month though and probably will in the next week.

Long time lurker of your prep thread.
Saw in the start you posting a pic from when you are 15...to where you are now - it's insane!

Good luck with staying lean. I'm sure you'll do it. After a while, you'll probably start to feel 'normal'

In your old thread, you said you wanted to maintain on about 3500kcal yeh?

Thanks for stalking...I mean following...I keed I keed

That's correct. I'm about 300 calories short of 3,500. I hope to maintain under 170 pounds with 3,500 calories and since I'm right around 3,200 and weighing between 162 and 166 depending on the day, I still think it's doable.

[Bnizzle163]

That's correct. I'm about 300 calories short of 3,500. I hope to maintain under 170 pounds with 3,500 calories and since I'm right around 3,200 and weighing between 162 and 166 depending on the day, I still think it's doable.

honestly, I don't think you'll have any problem with that. Chances are, you'll probably even be able to crank it up higher and still maintain

[OoFaP]

honestly, I don't think you'll have any problem with that. Chances are, you'll probably even be able to crank it up higher and still maintain

I shouldn't have a problem with it but I'm just not going to get my hopes up yet. I also want to change my macros to lower protein and raise carbs but I'm scared to lol.

[OoFaP]

Week 1

8/27/2011- Upper Power


Weight: 165.8



Rack Pulls (estimated 1 rep max=615)

405x5
465x5
525x5

Decline Barbell Bench (estimated 1 rep max=300)

195x5
225x5
255x5

Chest Supported T-Bar Row

135x8
135x8

Incline Fly Machine

80x8
80x8
80x6

Wide Grip Pull Ups

BW+25x8
BW+25x7

Body Masters Shoulder Press Machine (estimated 1 rep max=190)

120x5
140x5
160x5

Icarian Lateral Raise Machine

70x8
70x8

Skull Crushers

95x8
95x8
95x8

Barbell Curls

95x6
85x6
85x6

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.2 Time: 24:15

[bwelch1985]

I shouldn't have a problem with it but I'm just not going to get my hopes up yet. I also want to change my macros to lower protein and raise carbs but I'm scared to lol.

If your goal is maintainance, I think you can actually get away w/ significantly lower protein intake. Dr. Joe has written a good bit on the subject if you're interested.

Aren't you supposed to do as many reps as possible on the top set w/ 5/3/1?

[OoFaP]

If your goal is maintainance, I think you can actually get away w/ significantly lower protein intake. Dr. Joe has written a good bit on the subject if you're interested.

Aren't you supposed to do as many reps as possible on the top set w/ 5/3/1?

Yeah I will lower it once school starts up again. Right now I have all my meats planned out for week days and I'd have to waste a bunch of it to lower it.

First week is 3 sets 5 reps. The 3rd week is when you do as many for your top set...at least that's what I thought.


And here are some chocolate pancakes from earlier today...

[bwelch1985]

I'm preeeeetty sure you do AMAP on the final set of each week. Obviously you don't have to though....I'm sure it would work just fine hitting only the prescribed numbers.

edit: inb4 OoFaP puts IIFYM in his sig

[OoFaP]

I'm preeeeetty sure you do AMAP on the final set of each week. Obviously you don't have to though....I'm sure it would work just fine hitting only the prescribed numbers.

edit: inb4 OoFaP puts IIFYM in his sig

I think you are right actually. Fuu. What should I do? Just keep doing what I'm doing for the first cycle or switch next work out?

Not gonna happen lol. Those pancakes are just whey, whole wheat flour, eggs, and a bit of pancake mix and sugar free jello mix anyway.

[bwelch1985]

I think you are right actually. Fuu. What should I do? Just keep doing what I'm doing for the first cycle or switch next work out?

Not gonna happen lol. Those pancakes are just whey, whole wheat flour, eggs, and a bit of pancake mix and sugar free jello mix anyway.

No biggie brah! If it were me, I'd just hit the prescribed numbers for the rest of the week...or even the entire cylce if you want. Once you've got a good feel for all the exercises and weights you'll be using, you can start hitting that last set for AMAP (but I'd still stay 1-2 reps shy of failure most of the time). At the end of the day, 5/3/1 is a long term strength gaining program....you could probably do nothing more than the prescribed reps every single workout and still make awesome progress over the long haul.

[sloboda]

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.2 Time: 24:15

It took me ~29minutes to hit 500 calories today at the same speed. have you been entering your current weight or lowest? I'm still entering 147lbs

edit: inb4 OoFaP puts IIFYM in his sig

we just had a talk about this today at the gym haha. the only team he'll rep is Never Full

[BaFtub]

Yerp still lurking and now subbed to this one Keep up the great work Adam. Stage or not staying shredded gets a thumbs up in my book.

In for PR's and food PORN >:]

[LoganCL]

Looking awesome man. Shoulders and chest look great!

[Webber91]

WOOO! You know I'm on this, Adam.

[OoFaP]

No biggie brah! If it were me, I'd just hit the prescribed numbers for the rest of the week...or even the entire cylce if you want. Once you've got a good feel for all the exercises and weights you'll be using, you can start hitting that last set for AMAP (but I'd still stay 1-2 reps shy of failure most of the time). At the end of the day, 5/3/1 is a long term strength gaining program....you could probably do nothing more than the prescribed reps every single workout and still make awesome progress over the long haul.

I'm going to do that. My last set was about 1-3 reps short of failure on each exercise so it's not too different anyway. After this 4 week cycle I'll do it how I was supposed to.

It took me ~29minutes to hit 500 calories today at the same speed. have you been entering your current weight or lowest? I'm still entering 147lbs

It took me longer today. The second to last elliptical at the end is by far the hardest one. I still enter 160 as my weight.

Yerp still lurking and now subbed to this one Keep up the great work Adam. Stage or not staying shredded gets a thumbs up in my book.

In for PR's and food PORN >:]

Thanks brah. Maybe I'm secretly planning on stepping on stage with you at Naturalmania . Not likely though.

Looking awesome man. Shoulders and chest look great!

Thanks brah.

WOOO! You know I'm on this, Adam.

Glad to have you again Kyle.

[jiveinhere]

In for the motivation! Im really looking forward to trying to hold some good condition post show too, so this will defs motivate the sh!t outta me haha

[OoFaP]

In for the motivation! Im really looking forward to trying to hold some good condition post show too, so this will defs motivate the sh!t outta me haha

Staying lean post contest ftw

[foodpr0n]

I shouldn't have a problem with it but I'm just not going to get my hopes up yet. I also want to change my macros to lower protein and raise carbs but I'm scared to lol.

What's it at now?

Britt was right too Last set you go for as many as you can, except for the de-load week.
I'd just resume from now btw for that.

How long did the workout end up taking you? Was that cardio PWO too?

[OoFaP]

Burrito from today






And this is from 2 weeks ago when I went to a Hibachi place for my mom's birthday

[OoFaP]

What's it at now?

Britt was right too Last set you go for as many as you can, except for the de-load week.
I'd just resume from now btw for that.

How long did the workout end up taking you? Was that cardio PWO too?

Protein is 260 on training days and 245 on off days.

I realized Britt was right but I'm going to continue doing what I was going to. I'll do it correctly next cycle.

The work out took about an hour. It would have been shorter if I didn't talk to people in the middle. It will probably take a little longer as the weights get heavier and I go to failure though. Cardio is PWO.

[impakt1]

I'll be lurking. Definitely looking forward to your offseason. Mine has been under way for 2 months & about to hire the boys over at 3dmj for their help.

[OoFaP]

Week 1

8/29/2011- Lower Power


Weight: 168.8- I still have no power and I'm updating from work quick. I've been off my diet for 2 days. I had a cheat on Sunday which is why my weight is higher and then yesterday I went below my normal calories to balance it out. No power sucks


This workout was done at the gym without power. It was in the dark pretty much with some natural light let in.

Yoke Bar Squats (estimated 1 rep max=290)

190x5
225x5
245x5

Glute Ham Raises

BW+5x8
BW+5x8
BW+5x8

AFS Horizontal Leg Press

315x8
340x8
360x6

Life Fitness Lying Leg Curls

110x8
125x8

Life Fitness Leg Extensions

160x8
160x8

Standing Calf Raises

360x8
360x8
360x8
360x8


Abs

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.2 Time: 23:31

[OoFaP]

Week 1

8/30/2011- Cardio


Weight: 168.2- Power just came back on. I had no power for 3 days after the Hurricane and as a result ended up having a cheat meal on Sunday night since I was so lost diet wise. I made up for it a bit yesterday by staying way under my normal calories for the day and even went for an hour and a half walk before I hit the gym later. Today I was supposed to be off but I decided to do cardio and also cut out 155 calories. I'm pretty sure I counteracted any damage done and maybe even lost some weight when some water subsides.


500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:34