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  1. #31
    pick it up, put it down acm807's Avatar
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    my nice lil transformation.

    i've came a long way!

    first picture was about 3 1/2 years ago. last 3 pictures are all about a week out from last years show.
    Last edited by acm807; 02-26-2012 at 01:04 PM.
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  2. #32
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Awesome work, dude! Cool thing to note, by looking at your RECENT pictures, it looks as if you're legs are already leaner than they were a week out from last show
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  3. #33
    pick it up, put it down acm807's Avatar
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    Originally Posted by Bnizzle163 View Post
    Awesome work, dude! Cool thing to note, by looking at your RECENT pictures, it looks as if you're legs are already leaner than they were a week out from last show
    thanks bro. REALLY pushing to get the wheels sliced and diced up this year. "offseason" was a lot better this year than last years. stayed leaner and worked on the legs a lot more. hopefully it will pay off!

    btw stopping by the store to get that zicam after work! can't go another day with this cold, have to stop it before this coming week of school/workouts or i may lose my mind/sanity.
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  4. #34
    ^^Neil Patrick Harris Kezzyukbrah's Avatar
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    Will follow bro
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  5. #35
    pick it up, put it down acm807's Avatar
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    Originally Posted by Kezzyukbrah View Post
    Will follow bro
    yeah buddy!

    repped!
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  6. #36
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Solid progress! I agree that you aren't all that far off of your conditioning from last year and should have no problem coming in leaner this year.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  7. #37
    pick it up, put it down acm807's Avatar
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    Originally Posted by chuckles_345 View Post
    Solid progress! I agree that you aren't all that far off of your conditioning from last year and should have no problem coming in leaner this year.
    thats the goal!

    your looking leaner than me though, looks like i allready have some catching up to do!

    LOL
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  8. #38
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by acm807 View Post
    thats the goal!

    your looking leaner than me though, looks like i allready have some catching up to do!

    LOL

    I've also been dieting for 10 weeks, you have been dieting for what 1? You still have 17 weeks, I think you are going to be just fine. Furthermore, I'm not what most would consider a "large" bodybuilder. My strength is my conditioning and presentation.
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  9. #39
    pick it up, put it down acm807's Avatar
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    Originally Posted by chuckles_345 View Post
    I've also been dieting for 10 weeks, you have been dieting for what 1? You still have 17 weeks, I think you are going to be just fine. Furthermore, I'm not what most would consider a "large" bodybuilder. My strength is my conditioning and presentation.
    you and i are the opposite then from what it sounds. i've always been complemented on my "thickness". this year will be different though. i've never had the conditioning/vascularity i know i can have. i want to bring the whole package this year. size and conditioning!
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  10. #40
    Registered User Leanripped's Avatar
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    I'm liking this thread. I'll be stopping in to see how you're doing. Like me your lower half leans out last. I struggle with getting lean enough to get shredded legs while not overdieting and losing size. It's a delicate balance for sure. It's smart of you to diet down slowly and give yourself enough time.

    Keep pushing!!!
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  11. #41
    pick it up, put it down acm807's Avatar
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    Originally Posted by Leanripped View Post
    I'm liking this thread. I'll be stopping in to see how you're doing. Like me your lower half leans out last. I struggle with getting lean enough to get shredded legs while not overdieting and losing size. It's a delicate balance for sure. It's smart of you to diet down slowly and give yourself enough time.

    Keep pushing!!!
    delicate balance is exactly what it will have to be. glad i'm not the only one with this thick stubborn lower half. i've found over the past few weeks that i'm responding to HIIT cardio much better than low intensity stuff.


    chest/tri today.

    STILL sick. now i just feel like i whiny baby, but i still have this dang cold/flu bug. really thinking about going to the doctors office today to see what they have to say and if there is anything else i can take to make this sickness go away.
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  12. #42
    pick it up, put it down acm807's Avatar
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    Chest/Tri

    Incline Bench
    4 sets

    Flat DB
    3 sets 10

    Weighted Dips
    4 sets 8

    Wide Hammer Press
    4 sets 8

    Overhead DB Ext
    4 sets 12

    some other stuff don't feel like typing it all out.

    freaking sick STILL. very blah workout. toward the end just focused on the stretch and pump because my strength was way down. again not a bad workout based on how sick im feeling. picked up some more medicine today. mucinex dm.

    so now im taking 4 different cold/flu medicines and tylenol cold nighttime formula before bed. about to go through a whole bottle of the stuff in only 3 days.

    /whiny rant.

    =(

    back/bi tomorrow.
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  13. #43
    Progressively Overloading Incubusfan18's Avatar
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    Solid workout man, today was chest/tris for me too. Props for pushing through while being sick, I know how much that sucks.
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  14. #44
    Self proclaimed sorcerer Bnizzle163's Avatar
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    I don't care how much medicine you take, I feel nothing does the body more good than some R&R. Maybe take a day off from the gym and implement a refeed on nutrient rich foods to see how your body reacts? Feel better bro!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  15. #45
    pick it up, put it down acm807's Avatar
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    Originally Posted by Incubusfan18 View Post
    Solid workout man, today was chest/tris for me too. Props for pushing through while being sick, I know how much that sucks.
    thanks. it's rough man, but gotta do what ya gotta do sometimes.

    Originally Posted by Bnizzle163 View Post
    I don't care how much medicine you take, I feel nothing does the body more good than some R&R. Maybe take a day off from the gym and implement a refeed on nutrient rich foods to see how your body reacts? Feel better bro!
    agree with you 100%. almost took today off. only thing keeping me from it is that it would mess up the rest of my week. i have my routine shuffled and organized around my work and school schedule. if i take a day off i'll have to make it up by either working out at 6am or 9pm the next day or taking 2 days in a row off. i'm REALLY hoping i feel better tomorrow, as the day goes on i actually feel a little better and am trying to be more positive.


    high note to the day though....
    the boss man gave me a call tonight....i got a raise! AND i got a 11.5 out of 10 on my anatomy and physiology quiz today. feelsgoodman.
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  16. #46
    Mr. Mustache LoganCL's Avatar
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    Saw your avatar. I was impressed. Found your way to your log. VERY IMPRESSED. Pics look amazing man. You look great for being 17-18 weeks out. And the pics from your transformation. Wow. Highly approve of this thread. I'll be coming by often.
    Team Mustache

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  17. #47
    pick it up, put it down acm807's Avatar
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    Originally Posted by LoganCL View Post
    Saw your avatar. I was impressed. Found your way to your log. VERY IMPRESSED. Pics look amazing man. You look great for being 17-18 weeks out. And the pics from your transformation. Wow. Highly approve of this thread. I'll be coming by often.
    repped, thanks a lot!!!!! i've ran across your log a few times too! awesome log, love all the food porn haha. you seem like a bro i'd hang out with. from time to time i rock a nice lil mustache as well.


    great news, FEEL A LOT BETTER! finally getting over the cold! WOOOO!

    back/bi today. gonna be a great day! off to school!
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  18. #48
    pick it up, put it down acm807's Avatar
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    back/bi

    Pull Down
    3 w.u. sets.
    180-3x12

    DB Row
    2 Drop Sets of...
    150-10x 90-10x

    Dead Lift
    3 w.u. sets
    365 3x3

    Wide Grip Machine Row Super Set with Narrow Grip Machine Row
    4 super sets of...
    narrow (neutral grip)-12x
    wide (pronated grip)-12x

    Preacher Straight Bar Curl
    60-3x6 (sloooowwwww squeeezzeeee brooooo)

    Hammer DB (one hand at a time)
    60-3x12

    a couple other pump up bicep stuffs.




    feeling ALOT better. not 100% just yet, but was able to get a full night of sleep last night and the nose and throat is starting to clear up. thank goodness.

    first time doing heavier deadlifts in a long, long, long time. lower back is allready screaming. did them nice and slow but boy did it kill me. dat dere neck vein was poppin out like crazy during them lol. neck vascularity ftw! off day tomorrow!
    *WetBreast is gonna make it crew*

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  19. #49
    Banned jaxfitguy's Avatar
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    Originally Posted by acm807 View Post
    back/bi

    Pull Down
    3 w.u. sets.
    180-3x12

    DB Row
    2 Drop Sets of...
    150-10x 90-10x

    Dead Lift
    3 w.u. sets
    365 3x3

    Wide Grip Machine Row Super Set with Narrow Grip Machine Row
    4 super sets of...
    narrow (neutral grip)-12x
    wide (pronated grip)-12x

    Preacher Straight Bar Curl
    60-3x6 (sloooowwwww squeeezzeeee brooooo)

    Hammer DB (one hand at a time)
    60-3x12

    a couple other pump up bicep stuffs.




    feeling ALOT better. not 100% just yet, but was able to get a full night of sleep last night and the nose and throat is starting to clear up. thank goodness.

    first time doing heavier deadlifts in a long, long, long time. lower back is allready screaming. did them nice and slow but boy did it kill me. dat dere neck vein was poppin out like crazy during them lol. neck vascularity ftw! off day tomorrow!
    Great thread, brotha! I will be checking in on your progress. Looking good for that far out!
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  20. #50
    pick it up, put it down acm807's Avatar
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    Originally Posted by jaxfitguy View Post
    Great thread, brotha! I will be checking in on your progress. Looking good for that far out!
    yeah budddddyyyy glad to have ya along for the ride, repped! thanks a lot!
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  21. #51
    Progressively Overloading Incubusfan18's Avatar
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    Solid work on those DB rows man, that's some serious weight if you're doing them strict.
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  22. #52
    pick it up, put it down acm807's Avatar
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    Originally Posted by Incubusfan18 View Post
    Solid work on those DB rows man, that's some serious weight if you're doing them strict.
    i've always been really good at heavy DB rows. i use wrist wraps on them and can actually do sets of 15 or higher reps with them if i use less strict form. i actually work at a gym that has DB's up to 180, haven't tried that heavy yet but i know i can do them. maybe i should get a video of me hitting the 180 lb DB for 6 or 8. that's something i'll shoot for in the next couple weeks.

    and yes the form is very strict. slow eccentric and really focus on the stretch of my lats. this movements done wonders for my lats.
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  23. #53
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by acm807 View Post
    i've always been really good at heavy DB rows. i use wrist wraps on them and can actually do sets of 15 or higher reps with them if i use less strict form. i actually work at a gym that has DB's up to 180, haven't tried that heavy yet but i know i can do them. maybe i should get a video of me hitting the 180 lb DB for 6 or 8. that's something i'll shoot for in the next couple weeks.

    and yes the form is very strict. slow eccentric and really focus on the stretch of my lats. this movements done wonders for my lats.
    That'd be sick man, do you barbell row as well? I'd guess you could rep 315 no problem. Definitely get a vid up if you can man, that'd be sick.
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  24. #54
    pick it up, put it down acm807's Avatar
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    Originally Posted by Incubusfan18 View Post
    That'd be sick man, do you barbell row as well? I'd guess you could rep 315 no problem. Definitely get a vid up if you can man, that'd be sick.
    actually no i don't ever do barbell rows. never really got a good feel for the lift. i do chest supported t-bar rows every once and while though.
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  25. #55
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by acm807 View Post
    actually no i don't ever do barbell rows. never really got a good feel for the lift. i do chest supported t-bar rows every once and while though.
    Yeah it's all about sticking with the compounds that you really feel and get results from, no point in doing an exercise cause people say you should do it because you're a bodybuilder.

    By the way, have you always done split style training or have you done strict powerlifting-style routines like 5/3/1, WSBB, etc.?
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  26. #56
    Registered User pshickey's Avatar
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    The journey is defintely the reward! Awesome goals man and that is a great outlook on this sport. I wasn't really expecting to compete, it just kinda progressed into that and I have found myself not doing some of the fun things I have normally done and focused too much on the prep. My next go around I'm going to have the same goals as you! It should be easier since I know what to expect also. Keep it up!
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  27. #57
    Registered User pshickey's Avatar
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    Oh and ill trade some of my hammies/glutes for your upper body! lol
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  28. #58
    pick it up, put it down acm807's Avatar
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    Originally Posted by Incubusfan18 View Post
    Yeah it's all about sticking with the compounds that you really feel and get results from, no point in doing an exercise cause people say you should do it because you're a bodybuilder.

    By the way, have you always done split style training or have you done strict powerlifting-style routines like 5/3/1, WSBB, etc.?
    exactly. i've actually tried getting into doing barbell rows. and i just didn't feel for it as much as i do on db rows and low cable rows. so i kind of just said heck with barbell rows and havent really done them since.

    i've always done a split style layout. never have really tried anything else. i used to do...

    1.chest/tri
    2.back/bi
    3.off
    4.shoulders
    5. legs or off (yes i used to be a noob and skip leg days, paying for it now!!!!!!!)
    and repeat.

    i don't like really following a template. i've kind of tried, but honestly i work out because i really enjoy it. i always have. and to me sticking to a template would kind of make things a bit more boring...i like going into the gym and having the freedom of doing whatever rep ranges/drop sets/super sets/rest between sets i want.


    but with that being said, i know the strict templates/layouts get results. im an exercise science major and i learn alot about overload and different programs and how you should do percentages of your 1rm and progressively overload by slowly increasing your %'s and messing with your rep ranges and what not.

    the whole "sheiko" training stuff really interests me. if i was still in an offseason i just may have ran one of those, or at least tried.
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  29. #59
    pick it up, put it down acm807's Avatar
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    Originally Posted by pshickey View Post
    The journey is defintely the reward! Awesome goals man and that is a great outlook on this sport. I wasn't really expecting to compete, it just kinda progressed into that and I have found myself not doing some of the fun things I have normally done and focused too much on the prep. My next go around I'm going to have the same goals as you! It should be easier since I know what to expect also. Keep it up!
    Originally Posted by pshickey View Post
    Oh and ill trade some of my hammies/glutes for your upper body! lol
    lol i'd give ya a bicep and a deltoid for a diced up hammy and glute!? fair trade in my book!

    my first show prep kind of hit me out of no where as well my man. 10 weeks out from a show a fellow natty bb'er that i had never met before walked up to me in the gym and said, "hey man ever take any steriods?" haha and from there he talked me into doing my first show! been hooked on it ever since.

    ya only got one life my man, gotta live it to the fullest. being carb depleted and doing 7 cardio sessions a week on top of 4 brutal workout sessions a week is insanely hard and will drain anyone specially when you are on 100 ish carbs a day, but its OUR CHOICE and its what we want to do. so we have to be able to hold our head high and not take out hunger pains/cravings on loved ones. its just not fair to them or really even yourself. i love what i do, and im proud of myself for doing it. positive vibes allllll dayyyyy brooo!
    *WetBreast is gonna make it crew*

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  30. #60
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