Comeback to Champ- Road to 2013 Contest (Offseason and Contest Prep)

[Vanderdd]

Weight 158.4

Squats:
235 x 4 x 3

Rom Deads:
145 x 4 x 3

Calves:
110 x 4 x 3

Abs:
Machine crunches

[Vanderdd]

Weight: 157.6 Dang

DB Bench:
35 x 12

Lat Pulldown:
100 x 12 x 3

Pullovers
25 x 12 x 3

Side lat flys (machine)
35 x 12 x 3

Skull-crushers (eZ-bar w/ 25's)
6 x 3

1-arm Tri-ext
20 x 12 x 3

Preacher Crurl:
65 x 12 x 3

I had a beast workout on my b-day and an amazing pump! Motivation is an all-time high, skipped going out to get drunk to recover from a great workout. I did treat myself to a hibachi buffet so I most likely went over on macros for the day, but it can slide today. Today was my first time to notice that I am feeling out. I'm really enjoying this PHAT routine so far. I have subbed exercises every other week and just having fun finding out what works best.

[Jumpman3210]

Happy Bday once again brotha!

I plan on going by the same approach when my bday comes around hehe! I'm not a big fan of dat a-a-a-alcohol :P

[Vanderdd]

Weight 158.8

Deads:
255 x 4 x 3.... Then I was like f' it. 315 x 4 Yehh buddy. But had to use straps, o well

Leg Press
255 x 10 x 3

Leg Curls
50 x 10 x 3

Calves
125 x 10 x 3

The mind is a powerful tool. Once I used the straps I took a lot of focus on just holding the bar and more towards my lift.

[Vanderdd]

Weight: 160

Monday- Upper Power
Tuesday- Lower Power

Squats:
215 x 6 x 3

Rom Dead:
135 x 6 x 3

Calves:
150 x 6 x 3

Abs: Various

I finally made it back to 160 since December. I feel like I've put on some size and pretty happy with my progress. I got another 6-7 months to put on some mass bay-bay!! Sorry I forgot Monday workout. Rest day tom (Wed).

[Vanderdd]

Wed
158.6

Macros: 57/355/171

Incline DB:
35 x 16 x 3

1-arm DB rows:
35 x 16 x 3

Rack Chins:
BW x 10 x 3

Spider Cruls:
30 x 16x 3

Skull-Crushers:
40+EZ bar x 12 x 3


Thurs
159.8

Rest- Heading to see my fiance in Bossier, La. Will hit up Anytime Fitness there and will need to do some foam rolling bad! I will probably do a mobility WOD today or tom.

Edit: Wow, had my Inzer Lever belt sitting in my house for at least a week and didn't even know it.Turned out, its been sitting in my living room. My finance ordered it in her name for a b-day present and I just thought it was another one of her packages lol. For color choices, the red, white, and blue belt was my first choice. I ultimately decided on black to get it asap and I must admit excited as hell for legs tom! I'm like a giddy kid on Christmas.

[Jumpman3210]

Wed
158.6

Macros: 57/355/171

Incline DB:
35 x 16 x 3

1-arm DB rows:
35 x 16 x 3

Rack Chins:
BW x 10 x 3

Spider Cruls:
30 x 16x 3

Skull-Crushers:
40+EZ bar x 12 x 3


Thurs
159.8

Rest- Heading to see my fiance in Bossier, La. Will hit up Anytime Fitness there and will need to do some foam rolling bad! I will probably do a mobility WOD today or tom.

Edit: Wow, had my Inzer Lever belt sitting in my house for at least a week and didn't even know it.Turned out, its been sitting in my living room. My finance ordered it in her name for a b-day present and I just thought it was another one of her packages lol. For color choices, the red, white, and blue belt was my first choice. I ultimately decided on black to get it asap and I must admit excited as hell for legs tom! I'm like a giddy kid on Christmas.

Great work being done here Daniel and nice belt sir

[Shazriki]

Edit: Wow, had my Inzer Lever belt sitting in my house for at least a week and didn't even know it.Turned out, its been sitting in my living room. My finance ordered it in her name for a b-day present and I just thought it was another one of her packages lol. For color choices, the red, white, and blue belt was my first choice. I ultimately decided on black to get it asap and I must admit excited as hell for legs tom! I'm like a giddy kid on Christmas.

Lol! Enjoy the belt Dan - used properly it will transform your lifting!

[Vanderdd]

Deads:
315 x 2 x 2, 315 x 4 x 1 * I got chalk for the 3rd set and made it a lot easier

Leg Press:
235 x 12 x 3

Leg Curls:
30 x 12 x 3

Calves (Standing Smith)
225 x 12 x 3

Gym: Anytime Fitness- Bossier, LA

Overall great workout! I loved my Inzer Belt! I just wish my dang Burger King hands had better strength. I believe if I can't hold on to the weight, then I shouldn't pick it up. Today was more of a "see what I can do and where I'm at". Luckily, there was a power-lifter from Florida that had some chalk in his bag!

As far as Macros, weight program and game plan, Jeff advised a mini-cut starting Saturday 6/30/12 (the day my offseason begins with 3DMJ). I'm around 159 presently and need to cut down to 153-155. My macros starting Saturday low-days are 55/275/200 and my one high-day is 45/400/180.

[Vanderdd]

Weight 158.8

DB Bench:
55 x 6 x 3

Bent Rows:
135 x 6 x 3

Seated Rows:
145 x 6 x 3

DB Press:
30 x 6 x 3

Ovehead Tri Ext:
55 x 6 x 3

BB Curls:
50 x 6 x 3

[Vanderdd]

Weight 158.8

Gym: River Oaks School

Macro's still 55/275/200

Sqaut:
225 x 6 x 3

Rom Deads: 145 x 6 x 3

Calf: skipped will do 7/4

Abs: skiped will do 7/4

7/4 I got 300 cal cardio and finish calf and abs. I did squats yesterday w/ no pre-workout. I have become hooked to those things and it sucks. I was trying to not let my mind play games by saying I needed it. I had a cup of coffee before but didn't feel any different lol.

[Vanderdd]

Weight 159

Gym: Anytime- Bossier, LA

Incline DB:
30 x 12 x 3

1 arm rows:
30 x 12 x 3

close grip lat pull:
75 x 12 x 3

Side Lat Flys:
10 x 12 x 3

DB Curls:
10 x 12 x 3

Tri Pushdown:
70 x 12 x 3

I felt pretty flat in this workout and sucks dieting during mini cuts lol. hungry as hell right now.

[Vanderdd]

Gym: Anytime Fitness-Bossier

Dead-lifts:
285 x 4, 275 x 4, 225 x 6 Tragic

Leg Press:
230 x 12 x 3

Leg Curls:
30 x 12 x 3

Calf Press (Lef Press Mach)
180 x 12 x 3

I didn't bring chalk for deads and my hands were sweaty as hell. Lesson learned, have chalk in my bag. I was very distracted with my grip and I just felt flat in my energy levels. Also, still feeling a nagging pain in my butt-check and most likely is my hamstring I believe. I don't know if I should get a deload week next week b/c I believe I may need it. I'll talk to Jeff and we'll see what happens.

After deads, I did finish strong and had a nice pump in my legs. My hammie's have the strength of a small child. It's pathetic, but I will bring them up.

[Jumpman3210]

Mirin dat deadlift strength

[Vanderdd]

Weight:
159

300 Cardio fml lol

I had refeed last night, Friday, of 45/185/400. Felt NICEEEEE lol whole box of mac and cheese and pancakes. Don't ask, just my craving yesterdy. Have a good weekend!

[Vanderdd]

Gym: Anytime Fitness-Bossier

Macros change:
55/255/200 low days and 45/355/180 for high day

Db Bench:
60 x 5 x 3

Bent Over BB Rows:
140 x 5 x 3

Seated Rows:
150 x 5 x 3

DB Overhead Press:
40 x 5 x 3

Overhead Tri Press:
60 x 5 x 3

BB Curls:
55 x 5 x 3

Pretty good workout today. Will adjust to macros to keep on moving forward in this mini-cut.

[Vanderdd]

7/10

Weight 158.2

No weights today, let my hamstring heal up a bit. Live to lift another day baby.

7/11

Weight 159.2

Cardio 300

[Vanderdd]

Weight 158.2

Anytime Fitness-Oliver Rd

Incline DB:
35 x 11 x 3

1-Arm Rows:
35 x 11 x 3

Close Grip Lat Pull:
110 x 11 x 3

Side Lat Fly:
15 x 11 x 3

Tri Pushdown:
90 x 11 x 3

Sitting DB Curls:
20 x 11 x 3

[Shazriki]

Good move on taking it easy with the hamstring, you don't want to mess with that lol.

Hows energy on the cut?

[Vanderdd]

Good move on taking it easy with the hamstring, you don't want to mess with that lol.

Hows energy on the cut?

Energy levels did drop and think about food lol. Rested the hammy again yesterday, Friday-13th, and did my regular 300 cardio today.

Weight:158.2

[Vanderdd]

7/16

Weight:
157

DB Bench: 65 x 4 x 3
Bent Rows: 145 x 4 x 3
Seated Rows: 155 x 4 x 3
Overhead DB Press: 45 x 4 x 3
Db Tri Ext: 65 x 4 x 3
BB cUrls: 60 x 4 x 3

7/17
Weight 157.6

Squat:
195 x 4, 205 x 4, 205 x 4

Rom Deads:
150 x 4 x 3

Calves:
225 x 4 x 3

Abs:

It's 5:35 and I'm out of macros.. lol not good. Good news is my hamstring didn't act up today. 300 cardio tom boysssss...

[Vanderdd]

Weight: 157.4

Macros: 55/255/200

Squat:
230 x 6 x 3

Rom Deads:
155 x 6 x 3

Calves(Leg Press):
250 x 6 x 3

Abs-Leg Raises:
bw x 12 x 3

I felt pretty strong last night, on a mini-cut, and even tried low-bar squats. I believe I feel stronger, but I still have to get comfortable with bar placement.

7/25-
300 Cardio

Do WORK

[Jumpman3210]

Squats are looking good for your mini-cut

[Shazriki]

Yup! Strong squats!

[Vanderdd]

Squats are looking good for your mini-cut

Yup! Strong squats!

Thanks guys! I squatted 355 for one rep in high school around 140's, but that was 7 years ago lol


Weight: 155.6!

Thursday- Hypertrophy

Incline DB:
35 x 12 x 3

1-Arm Row:
35 x 12 x 3

Lat Pull:
120 x 12 x 3

Side Lat Fly:
15 x 12 x 3

Tri-Pushdown:
100 x 12 x 3

DB Curls:
20 x 12 x 3

[Vanderdd]

Wed- 300 cardio

Thurs:

Incline DB:35 x 12 x 3
One Arm Rows:35 x 12 x 3
Close Lat pulldown:80 x 12 x 3
Side Lat FLys:15 x 12 x 3
Tri Pressdowns:75 x 12 x 3
DB Curls: 20 x 12 x 3

Fri:

Deads:225 x 6 x 3
Leg Press: 190 x 12 x 3
Leg Curls: 70 x 12 x 3
Calf Press: 190
Abs: Med ball

Sat-Off
Sunday 300 cardio

Weight:
156.2





Not too proud of these pics b/c I feel like I haven't made any progress gaining muscle, but that no weighs from from Feb-April zapped a lot of shoulder muscle away. O well, got to keep chugging forward.

[Jumpman3210]

Wed- 300 cardio

Thurs:

Incline DB:35 x 12 x 3
One Arm Rows:35 x 12 x 3
Close Lat pulldown:80 x 12 x 3
Side Lat FLys:15 x 12 x 3
Tri Pressdowns:75 x 12 x 3
DB Curls: 20 x 12 x 3

Fri:

Deads:225 x 6 x 3
Leg Press: 190 x 12 x 3
Leg Curls: 70 x 12 x 3
Calf Press: 190
Abs: Med ball

Sat-Off
Sunday 300 cardio

Weight:
156.2





Not too proud of these pics b/c I feel like I haven't made any progress gaining muscle, but that no weighs from from Feb-April zapped a lot of shoulder muscle away. O well, got to keep chugging forward.

Looking strong brotha! Progress has been made even if think otherwise

[Vanderdd]

Monday: 156.2
Gym: Anytime Forsythe

DB Bench:60 x 5 x 3
Bent Rows:145 x 5 x 3
Seated Rows:155 x 5 x 3
Overhead BB80 x 5 x 3
Overhead Tri:65 x 5 x 3
BB Curls:60 x 5 x 3


Tuesday:155.4 *200-Cardio*
Gym: River Oaks School
Squats: 235 x 5 x 3

Rom Deads:155 x 5 x 3
Calf 290 x 5 x 3 (Leg Press Machine @ RO)


Wednesday: 154.4 *200-Cardio*


Thursday: 154.5 ATF-Forsythe

Incline DB Bench:40 x 11 x 3
1-arm RowS:40 x 11 x 3
Lat Pull: 85 x 11 x 3
Side Lat Fly: 15 x 11 x 3
Tri Pressdown: 80 x 11 x 3
DB Curls: 25 x 11 x 3


Friday:155.4
Gym-ATF-Forsythe

Deads: 235 x 5 x 3
Leg Press: 195 x 11 x 3
Lef Curls: 75 x 11 x 3
Calf: 195 x 11 x 3

Saturday:155.4 *400-Cardio*

Sunday:154 *400-Cardio*

[Vanderdd]

Monday:Upper Power
Dumbbell Chest Press (Flat) 70 x 4 x 3
Bent Rows 150 x 4 x 3
Seated Rows 160 x 4 x 3
Overhead Barbell or DB Press 85 x 4 x 3
Overhead DB Triceps Press 70 x 4 x 3
Barbell Curls 65 x 4 x 3

Tuesday - Lower Power
Squats
245 x 4 x 3 (oops)
Romanian Deadlifts
160 x 4 x 3
Calf Press
295 x 5 x 3 RO
Ab Exercise of Choice Leg Lifts

Thursday - Upper Hypertrophy
Dumbbell Bench Press (Incline) 45 x 10 x
One Arm Rows 45 x 10 x 3
Close Grip Lat Pulldowns 90 x 10 x 3
Side Lateral Flys 15 x 10 x 3
Triceps Pressdowns 85 x 10 x 3
Dumbbell Curls 20 x 10 x 3

Friday - Lower Hypertrophy
Deadlifts (heavy) 240 x 4 x 3
Hack Squats or Leg Press 200 x 10 x 3
Leg Curls 80 x 10 x 3 ATF-For
Calf Press 200 x 10 x 3
Ab Exercise of Choice Decline Sit ups

Cardio: 400 x 3 a week Wed, Fri, Sun

I feel like I'm doing a contest prep rather than a mini-cut lol. Week six down and probably have 4 more weeks if Jeff wants to get me down to 150. I already feel a lot leaner and I can tell my mind is playing games with me at times. For example, I feel like my arms are shrinking lol! Anyways, I did do good in the gym and hi 245 for 4 on squats. I can feel my form getting better and all. I'm just ready to get back to offseason gaining phase to make more progress before I have to contest prep. I'll take some pics update tonight and try and post them.

[Vanderdd]

Ok guys, this week sucked so far b/c i got nasty sick. I finally made it to the Dr tom but I noticed my strength was shot Monday and really hit me Tuesday. Spent the week recovering and stayed around 154. I know I didn't go over maintenance macros, or close, b/c days I threw up and didn't want to eat. So, good news and ill start back up lifting Monday like normal. Time to RISE!

P.S. Thank you for everyone tracking my offseason and you are a significant part that keeps me motivated!