Stay strong man! Sometimes all you need is that one kick in the ass and you're good to go! Pedal to the metal!
|
-
05-28-2014, 09:37 AM #1591
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
★★★ 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/
-
05-28-2014, 10:13 AM #1592
-
-
05-28-2014, 10:22 AM #1593
-
06-02-2014, 07:18 AM #1594
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
-
06-05-2014, 07:43 AM #1595
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Some highlights from the last coupld of workouts
Monday 6/2 - LPP WK4 (legs A) - 118 days out
weight = 192.2lb
squats
285 x 7
285 x 8
225 x 10
seated leg extensions
198 x 12 x 4 sets
seated calf raises (straight leg)
225 x 16 x 5 sets
Tues 6/3 - LPP WK 4 (push A) - 117 days out
bench press
255 x 6 x 2 sets
225 x 8
incline DB bench
65's x 12 x 2 sets
Wednesday 6/4 = HIIT cardio - 116 days out
HIIT on the elliptical = 407kcal
weight = 191.4lb (prep low)
Thursday 6/5
weight = 190.8 (prep low)
Got (pull A) in a bit. Been killing the diet. Energy wise, I've been feeling it but motivation has remained high.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
06-05-2014, 07:58 AM #1596
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Grats on the new low brotha!
I hear ya on the energy, sometimes it's tough. Keep grinding★★★ 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/
-
-
06-05-2014, 08:08 AM #1597
-
06-05-2014, 08:11 AM #1598
-
06-05-2014, 08:53 AM #1599
-
06-07-2014, 07:01 AM #1600
-
-
06-10-2014, 08:06 AM #1601
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks! I'll definitely keep grinding. Seeing the subtle changes in the mirror (and scale) definitely keeps the motivation and hunger to do well, very high.
Thanks, man! I've been lurking your log when time permits. You are looking great and it looks like you are very close to hitting the stage. Keep pushing hard!
Ha ha, thanks!
Will do, sir!
Thanks, hopefully I can get my wife to snap some update pics soon.
Monday 6/9 - LPP WK#5 (push B) - 15 weeks & 5 days out
weight = 191.4lb
DB bench press
100's x 11 PR (+6 reps across sets vs last push B)
90's x 12
80's x 6 (TUT set)
70's x 12
cable flyes
55's x 26
55's x 23 (+2.5lb vs last push B)
plate/bar shoulder raises
75 x 14
75 x 12 (+5lb vs last push B)
DB laterals
20's x 12 x 3 sets (+2.5lb vs last push B)
17.5's x 13
10's x 17
incline bench DB tricep extension
90 x 12 x 2 sets
60 x 13
rope tricep extension
65 x 29
cardio
250kcal from HIIT
Good workout on Monday. Push strength is always top notch when it is the first workout of the week instead of mid/late week since I'm fresh from no training over the weekend. Still seeing good progression. I'll likely do 1 more week and then take a deload. Got pull B in just a bit!My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
06-10-2014, 08:57 AM #1602
-
06-18-2014, 07:24 AM #1603
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks!
Been pretty busy over the last week with the kids out of school. Took the family to a rodeo, dropped one kiddo at bible camp, helping the others get to swim team practices in the morning and several house projects and prepping for some relatives coming to visit in a few weeks (other house projects). Also, sprinkled in a little contest prep
Some noted lifts through this last week:
bench press
260 x 7 PR at this weight
255 x 6
225 x 9
skull crushers
102.5 x 8 x 2 sets
weighted pull-ups
bw+27.5 x 12
bw+25 x 12 x 2 sets
top half deads
315 x 10 x 2 sets
315 x 9
Finally hit a prep low for weight this morning,
weight = 189.6 (-0.4lb from last low)
I'm off from lifting today, just got some HIIT cardio in a bit. Keep pushing hard my friends ... and stay thirsty for lifeMy 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
06-18-2014, 08:03 AM #1604
-
-
06-18-2014, 06:20 PM #1605
-
06-19-2014, 06:18 AM #1606
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
-
06-23-2014, 11:57 AM #1607
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks man! Yeah, staying busy definitely helps with the food. Of course, the kids always walking by with goodies in their hand sometimes cancels that out, rofl. Just gotta have that mindset that you gotta accomplish whatever goal it is you set out to do. All the other competitors will be gunning to do the same.
Yeah, anyone can do prep, just need a little bit of consistency, hard work, planning and will power thrown in and mixed together.
You could still compete, just takes a bit of extra planning. You sound busy as well. Dogs can be a lot a work. A wife, well we all know the work that goes into keep them happy, lol
Some noted lifts over the past week:
weighted pull-ups
bw+27.5 x 12
BB rows
230 x 11 x 2 sets
hack squats
4pps + 15ps x 12 x 3 sets
2pps x 18
DB bench press
100's x 12 PR
90's x 12
hammer grip lat pull-downs
172.5 x 12 x 2 sets
T-bar rows
3 plates x 13 x 3 sets
FDB (front double bicep) cable curls
80's x 12 PR
75's x 12
70's x 12
60's x 14
front squat
140 x 11
150 x 10
160 x 10 x 2 sets
Hit a prep low on Friday with a weight of 189.4lb which is 1lb down from the previous week. Had a refeed on Saturday and weighed in at 189.4 this morning! I'm 13 weeks and 5 days out!My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
06-24-2014, 05:14 PM #1608
-
-
06-27-2014, 10:30 AM #1609
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
You know it!!
Friday 6/27 - LPP WK #7 - 13 weeks out
weight = 188.8lb (-0.6lb from last week)
Notable lifts over the past few days:
bench press
265 x 6 PR
255 x 6
235 x 8
weighted pull-ups
bw+30 x 12
bw+25 x 12
bw x 7 x 2 sets (TUT sets, very slow up and down)
top half deads (stop below knee)
320 x 9
320 x 10 x 2 sets
hack squats
4pps + 25 ps x 12 x 2 sets
3pps x 12 (TUT set, very slow)
2pps x 12
seated leg curls
156 x 12
149 x 12
149 x 12 + dropset: 77 x 10
Definitely tough week. Battled with the toughest bout of constipation I've ever had. Actually, I think only the second time in my life I've been constipated, lol. First time was a distant memory when I was 4. Always been pretty regular. My wife has been making this quiche and it is heavy with cheese and I've worked it into my daily macros. I don't typically have a lot of dairy, so I'm attributing it to that. Finally passed the beast this morning. Okay, enough about that. Workouts have been decent in spite of. Weight has been moving down. Got 13 weeks to kill it.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
06-27-2014, 11:36 AM #1610"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
-
06-27-2014, 07:59 PM #1611
-
07-02-2014, 11:35 AM #1612
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Why thank you!
Yeah, I started in with some psyllium husk and once I backed off the quiche (egg/cheese type bake if you've never had it), I'm back to normal. At least my normal, lol
Working through a deload this week. Went ahead and went for a bench max
bench press
250 x 3
275 x 2
315 x 0.5 (failed, didn't quite hit it, bummed but still very happy)
155 x 25
Typically my pressing movements really go as I get fairly deep into prep. I think last time around, hitting 250 got difficult. Although I didn't hit 315 like I did 8 weeks ago, I'm still happy where my strength is at and at 8lbs lighter.
The rest of the week has been easy deload stuff and then I'll hit it hard again starting next week. I'm 12 weeks 3 days out.
weight = 186.8 (prep low!)
Weight is still moving as well.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
-
07-02-2014, 08:20 PM #1613
-
07-09-2014, 09:32 AM #1614
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Definitely very happy with my strength during this prep. Most lifts are still going up and bench has stayed about the same. We'll see how the next 10 weeks or so goes. I've really focused on taking a deload every 6 weeks or so and I think the move from PHAT to LPP has helped in my recovery and maintaining strength.
Notable lifts over the week
front squats
140 x 12
150 x 10 x 3 sets
seated leg extensions
200 x 12 x 4 sets
seated calf raises
230 x 16 x 5 sets
bench press
255 x 6
255 x 5
230 x 8
incline DB bench
70's x 12
65's x 12
Cardio-wise, I've been sticking with about 22-24 minutes of cardio, mostly MISS/HIIT mixed about 3 times per week. I'll probably ramp it up a bit as my daughter and I prep for a 4 mile race in about 4 weeks. Been pretty low on the amount of cardio, thus far, though.
Diet wise, I'm typically at:
P: 250g
C: 220g
F: 50g
2300-2400 kcal
with a refeed once a week at: P: 200g, F: 40g, C: 600g = 3500-3600kcal
weight = 185lb (right at a prep low)My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
07-10-2014, 10:48 PM #1615
-
07-25-2014, 12:40 PM #1616
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Oh you now it!
I've still been deep in prep mode. We had family visiting with us for the last 3 weeks. So I took some time off from work. I don't get time to come here at home. But still prepping hard for a contest at the end of September (9 weeks out!)
My weight continues to drop and I'm basically where I was last year on contest day! So happy to be way ahead of schedule and hopefully I can take it to the next level in terms of conditioning. Cardio still isn't too bad as I've kept it to about 25 minutes every few days. Last week, since I was off, I only hit the gym for training. I'm following LPP (legs push pull). So far strength is still up and only bench has slightly taken a hit. So LPP and only hitting one group of muscles twice a weak has helped my recovery. Last year at the same time I struggled hitting around 230 for 3 to 4 reps. Right now I'm still at around 260 for 6-8 reps. I have also dropped volume a bit, which has been helpful. Most of my current rep ranges have been in 8-12 with some movements in the 16-20 range
Weight last year at 64 days out = 181.6lb
Weight today at 63 days out 176.4lb
In terms of mirror, I feel a I look bigger and vascularity is better. Abs are in, legs are coming. I've cut out crap loads a long time ago and this has been the biggest difference in this prep. I only do refeeds now and keep fats in check.
recent notable lifts
DB bench
105's x 6 [B]PR at my leanness[/B
90's x 12
FDB curls (FDB = front DB bicep cable curls)
82.5's x 10 PR
weighted pull-ups
bw+35 x 12
bw+25 x 12
bw x 12 x 2 sets
skull crushers
102.5 x 10 PR
front squat
160 x 10 PR (new exercise to me)My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
-
07-31-2014, 07:41 AM #1617
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Been uber busy with work, life and prep. Hit a new prep low today for weight: 176.0lb. I'm at 58 days out. Looking back at the same time last year, I was sitting at 181.4lb. I definitely feel like I've improved my size a bit but I'm that much leaner. That 176lb is flat and dehydrated first thing in the morning. Once I hit the gym and have had about a gallon of water (no food yet, I do IF), my weight is between 180-182lb. I have good vascularity on my arms/chest and abs. So I'm about 6 weeks ahead of where I was last year, according to my logs. Just gotta keep pushing and eek out some more since legs are the last thing to come in for me.
Cardio is still reasonable, hit my first 30min session of prep, mostly to prep for my daughter and I's annual 4 mile race (we do the Pure Water Day's race in our city).
Notable lifts over the past week
bench press
257.5 x 4 (+2.5lb vs prior session)
245 x 5
230 x 8
Bench strength is starting to give a little but still much, much better than last year.
incline DB bench
75's x 10 (+5lb vs prior session)
65's x 12
DB laterals
22.5's x 12 x 3 sets
20's x 12 x 2 sets
front squats
155 x 10
165 x 10 x 2 sets (+5lb vs last session)
105 x 13 (TUT set/paused)My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
-
07-31-2014, 08:26 AM #1618"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
-
08-17-2014, 07:35 AM #1619
-
08-18-2014, 07:06 AM #1620
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Yup, the show is inching closer and closer. I'm 40 days out!
I've definitely surpassed any of my prior preps in terms of leanness. I hit a prep low this last Friday of 171.0 lb (this is first thing in the morning, flat and dehydrated). After some hydration, I'm usually about 176lb. . This time last year, I was almost 10lbs heavier at 180.6lbs. I'm finally seeing some glutes.
I still follow IF and don't eat until after my workout (about noon each day). I've been keeping up my strength (actually gaining) until this last week when my pressing (bench) finally was a struggle. Overall, I'm happy but definitely not taking my foot off the pedal. I'm starting to see better quad and hamstring separation but need to keep pushing to bring it just a tad more. I even saw a quad vein the other night and I've never had vascularity in my legs.
My first show is 9/27 (smaller show) and the second one is 10/18 (a pro-qualifier)My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
Similar Threads
-
No adversity can slow this train (Journey to the stage in 2012)
By Rypt1 in forum Over 35 Workout JournalsReplies: 8Last Post: 10-31-2011, 08:28 AM
Bookmarks