2012: Year of the novice bodybuilder - Parallel Journeys - Moses with 3DMJ

[Rypt1]

Congrats on the deadlift PR. You made it look pretty easy.

[lakergreat1]

Was this fasted?

What was the pre-game meal(s)?

How long did you wait in between 418 and 440?

[Shazriki]

Inspired a lot to hit some new PRs today...thank you, Mos!

Well glad I could help! Thanks Vitor

200kg is still AMAZEBALLS

It will do... FOR NOW

Congrats on the deadlift PR. You made it look pretty easy.

Thanks man, it didn't feel easy

Was this fasted?

What was the pre-game meal(s)?

How long did you wait in between 418 and 440?

Strictly speaking no. I haven't done purely fasted training in a while now, been getting in ~25-35g CHO along with 10g BCAAs pre workout and it's been working a treat in terms of workout endurance. In this case I had two high-fiber cereal bars and it did the trick. I absolutely do not train well on a full stomach, but I find I don't train optimally on an empty stomach.. so this is the compromise.

I was doing 3-4 min rests in between attempts. Singles don't leave you THAT winded. I'm actually feeling the consequences of my effort more TODAY lol. I have been tired as hell and achey all over, brb making love to my foam roller. Glutes were TIGHT.

[Shazriki]

Day 107: 10 weeks, 4 days out

I felt really smashed up today and I couldn't figure out why until I remembered "deadlift PRs, contest prep macros" and then it all made sense heh. Good thing all I had to do was tackle cardio in the morning since by mid afternoon I was wiped out! So it was a fairly quiet day, came home and just watched tv and generally relaxed. Forced myself to roll out of bed and do a bit of foam rolling, since I knew the consequences of not loosening up before tomorrow's workout would be DIRE.

Feeling pretty good now, but need that sleep/10!

Morning weight

184.8 - new low, macros still seem to be doing their magic!

Cardio

Cycling (stationary):

0:54:10 || 20.5 km
601kcal burned

Nutrition

238P/151C/49F

No food pics today! Just some shirataki noodles and oatbran as usual. And like a pound of celery

[andyboi]

Grats on the weight low Moses!!! SMASHING IT! That deadlift PR too. Amazed by your mental attitude during this prep, while getting stronger.
It's almost like voodoo magic

[hcoyle545]

Man those DLs were strong as fuk looking and with a double OH grip? Impressive.

[Dexter3000]

Moses, it seems like you're busting through the 180's faster than when you were still in the 190's!? Cool

[Willgetnice]

I weighed in at 184.8 this morning too! But I'm 23 weeks out brb shrinking to iddy biddy manlet

[Shazriki]

Grats on the weight low Moses!!! SMASHING IT! That deadlift PR too. Amazed by your mental attitude during this prep, while getting stronger.
It's almost like voodoo magic

Thanks Andy! I'm loving all of it! Seriously the hunger and the fatigue are all worth it as long as I can continue to make progress and keep my lifts as strong as possible. Felt really good to hit that PR.

Stoked to see what you bring in these final days of your prep bro!

Man those DLs were strong as fuk looking and with a double OH grip? Impressive.

Thanks man, means a lot! Next time I won't forget the mixed grip though

Moses, it seems like you're busting through the 180's faster than when you were still in the 190's!? Cool

Seems that way eh? Check today's update for even more wtf!

I weighed in at 184.8 this morning too! But I'm 23 weeks out brb shrinking to iddy biddy manlet

You can never be too shredded though!

[Shazriki]

Day 108: 10 weeks, 3 days out

Well first of all woke up to another WTF weigh in this morning: 183.6, another 1.2lb drop from yesterday I would be very surprised if this continues at this rate, but we'll see what happens. In any case I'm not concerned about the rate of weight loss this week because I'm almost certain it is mostly fat, strength has been up this week if anything and I surprised myself with a good bit of pressing today in the gym. Also another reason I think it's all fat is that I've been hungry as a starving lion the past couple of days which makes me think that either I'm getting to what the body physiologically considers to be "lean" or I've just been dieting for a long time. Either way, LOVING IT.

As I alluded to above it was a great session today. PR on DB shoulder press although I have to say that I wasn't happy with my form on the second set. Getting the DBs up took quite a lot out of me and I don't think I got enough depth. No big deal though, as I wasn't planning on bumping the weights on this exercise until I can comfortably handle the 71.5's. DB bench press felt similarly strong which was nice after last week when I was feeling a little run down by thursday. I'm thinking that since I've started rolling my shoulders and chest out with a tennis ball against the wall it's been having the same profound effects that were seen with my legs when I started foam rolling them. Roll your muscles people - it works!

Tomorrow is lower power and squats are up followed by some RDLs. Gonna hurt!

Morning weight

183.6 - new low

Training

Seated Dumbbell Shoulder Press:

71.5 lb x 7 reps PR
71.5 lb x 6 reps

One-Arm Dumbbell Row:

88 lb x 12 reps
88 lb x 12 reps
88 lb x 12 reps
88 lb x 12 reps
Two sets each side

Dumbbell Bench Press:

71.5 lb x 9 reps
71.5 lb x 9 reps

Close-Grip Front Lat Pulldown:

170.5 lb x 12 reps
170.5 lb x 4 reps
170.5 lb x 4 reps
170.5 lb x 4 reps
170.5 lb x 4 reps
Myo-reps

Dumbbell 2-Arm Triceps Extension:

60.5 lb x 12 reps
60.5 lb x 12 reps

Barbell Curl:

77 lb x 10 reps
77 lb x 10 reps

Dumbbell Side Lateral Raise:

22 lb x 13 reps
22 lb x 13 reps

Nutrition

237P/151C/49F

Fried chicken breast with broccoli/cauliflower mash and feta

[DTrulez616]

Cant complain when youre maintaining and increasing strength while weight it dropping off. That Chicken looks tasty.

[phozosado]

Congrats on the new low BW. Amazing that your'e still putting away as many PRs as you are. Doing something right, eh?

[jzpowahz]

BEAST!!!! Very inspirational!

[oats_addict]

Man the fat is melting away! Seriously impressive stuff here pal.

Motivation acquired - cheers!

[wheathins]

Moses dude you're making some amazing progress in here, 183lbs?! awesome job! And still crushing the workouts, which is of no real surprise to me. Keep it up bro!

[Bnizzle163]

Hunger is the bodies way of letting you know it's burning fat . Congrats on the new low, Moses.

[bswagg]

in! ahaha all late! faaaauk im jelly brah, losing weight + hitting pr's = profit$$$!

[Shazriki]

Cant complain when youre maintaining and increasing strength while weight it dropping off. That Chicken looks tasty.

No you can't! I'm cruising at the moment and loving it, I hope the momentum keeps up! And yea the chicken WAS tasty, it's been ages since I actually bothered to pan-fry the breasts but definitely worth it.

Congrats on the new low BW. Amazing that your'e still putting away as many PRs as you are. Doing something right, eh?

Thanks Phoz - it's mainly a testament to how much work I still have to do on my body as a whole, but I AM glad to be able to progress in this state for sure.

BEAST!!!! Very inspirational!

Thanks Chris

Man the fat is melting away! Seriously impressive stuff here pal.

Motivation acquired - cheers!

Glad I could help bro! Conduct yourself to a weight room pronto!

Moses dude you're making some amazing progress in here, 183lbs?! awesome job! And still crushing the workouts, which is of no real surprise to me. Keep it up bro!

Matt my man thanks for stopping in. Yea things have been REALLY flying the past couple of weeks and I hope it keeps up. Thanks for the kind words brother, naturally, you know how we roll

Hunger is the bodies way of letting you know it's burning fat . Congrats on the new low, Moses.

Thanks Billy - and that must be a good thing because I'm getting to that "always hungry" stage now. I see many many distracting activities in my future to keep my mind off it

in! ahaha all late! faaaauk im jelly brah, losing weight + hitting pr's = profit$$$!

Welcome bro and thanks for the kind words! You part of the 3DMJ fam?

[Shazriki]

Day 109: 10 weeks, 2 days out

Today was simply a case of just powering through the work. I was tired going into the session and it seems I am way more sensitive to higher-rep squatting than I am to higher-rep deadlifting. Holy sh!t it was painful. Felt a little off balance too. I think my leverages might be changing ever so slightly because of the fat I've lost. I definitely feel as if there's less "cushion" in my mid-section which used to provide support in the past. Then again, it could ALL be down to the fact that I decided to max out on deads the other day. I really do feel as if I've been feeling the downstream effects of that session all week, like I've been constantly achey and tired and have just been looking forward to the weekend so I can sleep in and rest

Well it's finally here so that's good news, just a couple of 600kcal cardio sessions to scratch out. Getting pretty accustomed to the 7.5mg Y dose I'm up to now so I'll do one more session and then bump up another 2.5mg. Not too bummed about longer cardio sessions anyway since I discovered this app for the ipad/iphone that lets you stream content directly off your PC over wifi, so I can just watch my "acquired" media directly from my desktop to my ipad. Fricken' wonderful.

Weight went up a bit today, which I was expecting since yesterday was a touch high on sodium and it's been going down so fast lately things were bound to go into reverse briefly. Feeling pretty "hollow" tonight so we'll see what tomorrow brings.

Have a good weekend everyone. Rest up, it's what I'll be doing

Morning weight

184

Training

Barbell Squat:

247.5 lb x 9 reps
247.5 lb x 9 reps

Romanian Deadlift:

203.5 lb x 10 reps
203.5 lb x 10 reps

Good night sweet hamstrings.

Leg Extensions:

154 lb x 12 reps
154 lb x 5 reps
154 lb x 5 reps
154 lb x 5 reps
154 lb x 5 reps
Myo-reps

Seated Leg Curl:

143 lb x 11 reps
143 lb x 4 reps
143 lb x 4 reps
143 lb x 4 reps
Myo-reps

Seated Calf Raise:

264 lb x 12 reps
264 lb x 5 reps
264 lb x 5 reps
264 lb x 5 reps
Myo-reps

Elliptical Trainer:

0:16:00 || Moderate
200kcal burned

Nutrition

232P/153C/49

Diet has been quite samey recently. I always change flavors with spices but the food looks the same. I've been on a huge HUGE peanut butter kick right now. Probably getting at least half my fats daily from it.

[dchan8]

Subbed a while ago, but rarely post in here. Take the rest if you need it, man, no need to push yourself and risk injury. Half your daily fats from peanut butter? That's not much, just a bit over one serving :P
Killing it as always, that DL PR was great. PRs on dat dere prep time are nothing to ignore.

[bswagg]

Welcome bro and thanks for the kind words! You part of the 3DMJ fam?

yessir! 3dmj fam up in huuuuur! just started my protocol less than a week ago but their coaching has already gone past my expectations

[snrygo]

what's the app called?


and squats>5 reps, donotwantthiscardio

[LoganCL]

Sexy PRs and Food Pron. So damn good man. Thanks for the support in my thread. Always appreciate it. WE GOT THIS!

[vitornoob]

dieting in 1900kcal, doing cardio errday, but getting stronger and breaking new PR's

[Shazriki]

Subbed a while ago, but rarely post in here. Take the rest if you need it, man, no need to push yourself and risk injury. Half your daily fats from peanut butter? That's not much, just a bit over one serving :P
Killing it as always, that DL PR was great. PRs on dat dere prep time are nothing to ignore.

Thanks for checking in bro, yea I definitely needed the rest but it always gets like this towards the end of the week these days. Luckily I have one more week of regular training this "cycle" and then I'm doing another deload so it's all good. I felt that the last deload I had really energized me.

Thanks for the words bro

yessir! 3dmj fam up in huuuuur! just started my protocol less than a week ago but their coaching has already gone past my expectations

Awesome! Sick that you're already enjoying the experience, they will take you far!

what's the app called?

and squats>5 reps, donotwantthiscardio

AirVideo, look it up it's great. And yea I was feeling pretty rough after them

Sexy PRs and Food Pron. So damn good man. Thanks for the support in my thread. Always appreciate it. WE GOT THIS!

Thanks Logan, food porn is definitely not up to par with yours as of late. Appreciate the words though, we DEFINITELY got this!

dieting in 1900kcal, doing cardio errday, but getting stronger and breaking new PR's

[g]http://farm5.static.flickr.com/4119/4876696414_d3f62d18be.jpg[/Img]

I am indeed a wizard, Gandalf is my bro.

[Shazriki]

So another week passed and some more good changes. Here I am at 183 lb @ 10 weeks, 1 day out.

[vitornoob]

trolololol....gandal, hahahahaha


shiiiat, shoulders are really good, ham is bigger, abs and coming out, and uou...what is this lower back, sir? lean as fuark!

[FrmrHoss]

Is that some serratus I see making a finely defined appearance?!?!

[Shazriki]

trolololol....gandal, hahahahaha


shiiiat, shoulders are really good, ham is bigger, abs and coming out, and uou...what is this lower back, sir? lean as fuark!

Thanks dude, still have a LOOT of ground to cover in the next 10 weeks, but yea some changes are definitely happening!

Is that some serratus I see making a finely defined appearance?!?!

It would seem so!

[Shazriki]

Day 110: 10 weeks, 1 day out

Damn, all I can say is that I'm glad it was a weekend day and I have nothing to do aside from cardio. DOMS were really, really bad following the RDLs.. like debilitatingly so. Major recovery deficit so I wasn't super stoked to have to do cardio today. BUT I managed to mash through with the help of my ipad and bit of Transformers streaming off my computer.

Hunger was insanity today for some reason, like noticeably worse than during the week. Couple that with the generally sore body and I didn't get much done aside from lay down and watch TV. I think it was just one of those days where the body shuts down and you have to put everything on the backburner, take things easy, and just live for tomorrow! Going to try and force myself to get a solid 8-9 hours of sleep tonight to really recharge. DOMS shouldn't be a problem by tomorrow, I made sure to do plenty of stretching and did a solid amount of foam rolling yesterday.

I have quite a lot of work to do tomorrow so in the interest of speeding the cardio along I may elect to do it all on the elliptical, we'll see.

Morning weight

183 - new low

This is a pretty big deal. Last time I was at this weight I was a depleted mess who would barely squat his own weight and was on the verge of completely burning out. Never though I'd see this weight again so soon, let alone while prepping for a bodybuilding competition. How times change!

Cardio

Cycling (stationary):

0:52:22 || 20.2 km
601kcal burned

Nutrition

233P/151C/51F

Egg white omelette with red peppers, mini portobello mushrooms and spring onions



Salad with king prawns, iceberg lettuce, beetroot, cherry tomatoes, celery and french dressing topped with feta



Chicken satay stir fry with shirataki noodles



Banana nut-pumpkin oatbran with blueberries and cinnamon-cream cheese



Will use more blueberries next time, promise.