It's time to stand next to the big boys...My 2012 Prep Journal

[Rsardinia]

Quad cuts look deeper, you look drier, and the muscle doesn't seem to be at a loss at all. Great job man, really know your body!

Thanks brotha

how's the shoulder flexibility issues coming Robbie? I know you stated in the past some poses are difficult for you to hit b/c you can't get your lats flared like you want (or something like that). seems they are nice and flared in the front relaxed.

Ya I still have issues with it, lat spreads are tough, hands on hip MM is hard to roll my shoulders forward enough, and even ab/thigh is hard because my arms won't go all the way up so its hard to really get behind my head. But I've managed to work around it for now and get my lats flaring better than they used to.

[mattjansen]

I know I said it on facebook but I cant get over those bad boys, do you pull hybrid sumo?

[Rsardinia]

I know I said it on facebook but I cant get over those bad boys, do you pull hybrid sumo?

I'd like to say its full on sumo but I don't think I really stand as wide as I could so ya its basically a hybrid sumo deadlift.

[Crazyups]

Man brah....gotta' admit, you and Paul are what I'm aimin' for next year. Very inspiring for the over 6 footers!!

[Chuck2600]

Any reason why protein is so high?

IIRc didn't you start out with something like 250?

[Rsardinia]

Man brah....gotta' admit, you and Paul are what I'm aimin' for next year. Very inspiring for the over 6 footers!!

6 footers unite!

Any reason why protein is so high?

IIRc didn't you start out with something like 250?

Cuz I'm 8 months into prep and I'm already very lean. I want to make sure I don't lose any muscle because its so easy for my body to go catabolic at this stage. That higher protein amount helps spare muscle loss. Earlier on when I had more fat to lose it wasn't necessary to be so high.

[wazzu]

every picture you post shows better cuts and more definition. it doesn't seem you're losing mass at all. diet and training must be perfect. low days must be taking their toll on your mind. what do you do to keep going?

[fltallpaul]

every picture you post shows better cuts and more definition. it doesn't seem you're losing mass at all. diet and training must be perfect. low days must be taking their toll on your mind. what do you do to keep going?

Picture this?

[Rsardinia]

every picture you post shows better cuts and more definition. it doesn't seem you're losing mass at all. diet and training must be perfect. low days must be taking their toll on your mind. what do you do to keep going?

Picture this?

That^^ I think of more and more lines showing every time I want to eat on my low days. I suffer now but shine later.

[zmcdole]

Your body swells like crazy when you bump the carbs. It's amazing how your body responds.

[Rsardinia]

Your body swells like crazy when you bump the carbs. It's amazing how your body responds.

Fa sho, I love me some carbs.

[Rsardinia]

Might as well toss in some workout info from tonight's leg workout

BB Squat 385lbs x3, 3, 2 drop set to 315x6

Walking lunges w/ dumbbells: 75lbs @ 3x10 steps per leg

Leg press, pause at bottom just above parallel: 4ppsx12, 12, 12, 12

Stiff Legged deads w/ dumbbells: 125lbs x8, 8, 8

Laying Ham Curls: 185x8, 8

Occluded adductors: 30, 15, 15, 15 (30 sec rest between sets)

Occluded straight leg calf raise on leg press: 1pps+10 x 30, 15, 15, 15 (30 sec rest between sets)

Seated calf raise: 3p x 12, 10, 10

Cardio: 10 mins HIIT on bike (30 sec cruise, 30 sec sprint x 10 intervals)

[NextProtege]

Occluded adductors and calves, wow. Will have to try!

Congrats on being able to squat over twice your body weight at this low of a body fat %. Thats fukkin willpower man

[Rsardinia]

Occluded adductors and calves, wow. Will have to try!

Congrats on being able to squat over twice your body weight at this low of a body fat %. Thats fukkin willpower man

It's roughhhhh we'll put it that way but the most I've squatted here in the mid 180s is 420x1. Not near as strong as I was in the offseason but still feels good to squat with 4plates + change on there.

[adamjohn32]

Yeah buddy, glad to see you incorporating some BFR (occlusion) into the mix. I think the addition of BFR sets to finish off most of my arm and leg workouts the deeper I get into prep has helped me actually save some size/strength. And after a while, you just get used to the pain. actually look forward to them now lol.

[Rsardinia]

Yeah buddy, glad to see you incorporating some BFR (occlusion) into the mix. I think the addition of BFR sets to finish off most of my arm and leg workouts the deeper I get into prep has helped me actually save some size/strength. And after a while, you just get used to the pain. actually look forward to them now lol.

I hear ya. As painful as it is, I look forward to it because of the fullness I retain from it.

[mattjansen]

Might as well toss in some workout info from tonight's leg workout

BB Squat 385lbs x3, 3, 2 drop set to 315x6

Walking lunges w/ dumbbells: 75lbs @ 3x10 steps per leg

Leg press, pause at bottom just above parallel: 4ppsx12, 12, 12, 12

Stiff Legged deads w/ dumbbells: 125lbs x8, 8, 8

Laying Ham Curls: 185x8, 8

Occluded adductors: 30, 15, 15, 15 (30 sec rest between sets)

Occluded straight leg calf raise on leg press: 1pps+10 x 30, 15, 15, 15 (30 sec rest between sets)

Seated calf raise: 3p x 12, 10, 10

Cardio: 10 mins HIIT on bike (30 sec cruise, 30 sec sprint x 10 intervals)

You actually lift?

Now you let the secret out as to why it looks like you have ballons in your adductors. I might have to give that a go, i have been sticking to leg ext, curls and arms on my recovery day and I am liking it!

[chuckles_345]

every picture you post shows better cuts and more definition. it doesn't seem you're losing mass at all

x2. I amazed at how much size you have held onto during such a long diet.

[Rsardinia]

2 shots from today after some IHOP and pop tarts on a high carb day. No pump or anything just good ole fashioned filling out after low carb for a couple days.

[IronMule]

2 shots from today after some IHOP and pop tarts on a high carb day. No pump or anything just good ole fashioned filling out after low carb for a couple days.

Damn Robbie!! You have like ZERO fat on the quads!! Insane separations!! That goes to show how I lean I need to get for my quads to make up for the size and long femurs they are I'll be in Arizona the weekend of the yortong cup to visiting a family member and I'll be at the Yorton Cup to support you again and the other 3DMJ athletes that will be competing at the Yorton Amateur division.

[Devils]

Very jelly of quad and calf separation.

I can't manage to get the fat off my skin quick enough.

[Chuck2600]

Might as well toss in some workout info from tonight's leg workout

BB Squat 385lbs x3, 3, 2 drop set to 315x6

Walking lunges w/ dumbbells: 75lbs @ 3x10 steps per leg

Leg press, pause at bottom just above parallel: 4ppsx12, 12, 12, 12

Stiff Legged deads w/ dumbbells: 125lbs x8, 8, 8

Laying Ham Curls: 185x8, 8

Occluded adductors: 30, 15, 15, 15 (30 sec rest between sets)

Occluded straight leg calf raise on leg press: 1pps+10 x 30, 15, 15, 15 (30 sec rest between sets)

Seated calf raise: 3p x 12, 10, 10

Cardio: 10 mins HIIT on bike (30 sec cruise, 30 sec sprint x 10 intervals)

Damn man no wonder you have the wheels you do, crazy leg workout. I wish the intensity on leg day could match half the intensity I put in on upper body day but unfortunately a string of knee injuries has left that hard to do.

[Rsardinia]

Damn Robbie!! You have like ZERO fat on the quads!! Insane separations!! That goes to show how I lean I need to get for my quads to make up for the size and long femurs they are I'll be in Arizona the weekend of the yortong cup to visiting a family member and I'll be at the Yorton Cup to support you again and the other 3DMJ athletes that will be competing at the Yorton Amateur division.

Great, see you there!

Very jelly of quad and calf separation.

I can't manage to get the fat off my skin quick enough.

I still got some to lose, Berto and I agree September we are stripping as much fat as we can then no more. Filling up to the Yorton after that.

Damn man no wonder you have the wheels you do, crazy leg workout. I wish the intensity on leg day could match half the intensity I put in on upper body day but unfortunately a string of knee injuries has left that hard to do.

You'll make it work. Find exercises that you can do w/o any knee pain and do some crazy volume on that.

[Rsardinia]

Yesterday's lower hyper workout:

Sumo deads: 465x25 singles with 60 sec rest between reps
Leg press: 5pps x 12, 12, 12, 12 (pause at bottom, no lockout at top)
Single leg hoist leg press: x15,12, 12, 12 (same idea as leg press, pause at bottom no lockout at top)
Laying ham curls: 155x12, 12, 12
Leg extensions: 175x12, 12, 12
Single leg calf raise on smith: 95x8, 135x6, 5, 95x7, bar x 8
Seated calf raise: 3px12, 12, 12

Cardio: 10 mins HIIT on bike (30 sec cruise, 30 sec blast)

[mattjansen]

I liked the timed singles work man, i would imigine you get some pretty good sorenss out of these sets with the short rest.

[Rsardinia]

I liked the timed singles work man, i would imigine you get some pretty good sorenss out of these sets with the short rest.

Absolutely. I had a killer lower back pump yesterday and my hip flexors were pumped too. Today, I'm feeling very sore in my upper back and traps area and my lower back is a tad stiff but otherwise I feel great.

I would still prefer to do some multiple rep sets but those damn octagon plates scare me especially at this stage in my prep that I'll injure myself by going down to tap and go for another rep and one side hits before another and my lower back twists out of position and pop! I'm out of commission.

[wazzu]

how's training going Robbie?

[Rsardinia]

how's training going Robbie?

Feeling like death on these low carb days, probably a great sign for conditioning but its terrible for energy to lift. I'm pushin through for now but its getting really tough. Looking forward to my high carb day tomorrow. I just keep telling myself that this is when champions continue to push and losers quit and make excuses.

[evansanity]

wow you'll prolyl win the contest.

[fltallpaul]

Feeling like death on these low carb days, probably a great sign for conditioning but its terrible for energy to lift. I'm pushin through for now but its getting really tough. Looking forward to my high carb day tomorrow. I just keep telling myself that this is when champions continue to push and losers quit and make excuses.

It really does suck some days Robbie but knowing there are not many who are willing to go through it makes it worthwhile. Keep up the great work, you shall be rewarded!