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  1. #1
    Registered User adamjohn32's Avatar
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    adamjohn32's 2012 Contest Prep Journal

    Short intro to this journal. My name is Adam Lalikos, 32 years old, 6'4" and currently 216.6 lbs as of this morning on the scale. My last (and only) contest was the OCB Southern Cross Florida State Naturals held in October of 2010 where I won both the novice class and overall. My previous journal over in the Derek Charlebois' Contest Prep Section can be found here: http://forum.bodybuilding.com/showth...hp?t=122567741

    After spending the past year and a half trying to make improvements it's that time again to get ready for the stage. I've been working with Layne Norton on and off the past year or so and he'll also be guiding me this prep. I also have the good fortune of having Paul Revelia as my training partner. He's the guy that introduced me to this great sport and we've become close friends over the years. Hopefully we'll be able to provide videos and other things along the way to help us and anyone following along with some motivation.

    My starting macro's are the following:
    Low days: 280p / 240c / 70f
    High days (2x a week): 250p / 400c / 65f

    My current training split is a PHAT routine with the following:
    M: Power Upper
    Tu: Power Lower
    W: off/HIIT&Abs
    Th: Hypertrophy Back, Triceps, Traps
    F: Hypertrophy Legs
    Sa: Hypertrophy Chest, Biceps, Delts
    Su: off/HIIT&Abs

    Currently, the only show on my radar right now is the OCB Florida State Classic Cup on September 1, 2012, which puts me about 20 weeks out. The show is a pro qualifier, but I don't really care about where I place. The only goal I have is to beat my physique from 2010.

    I'll be posting progress pics this weekend when I take them. Lets get this party started.
    Last edited by adamjohn32; 04-09-2012 at 08:00 AM.
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  2. #2
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    I beat you to it!
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  3. #3
    Registered User adamjohn32's Avatar
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    Originally Posted by fltallpaul View Post
    I beat you to it!
    always the competitor... but i'm still taller.
    Last edited by adamjohn32; 04-09-2012 at 08:02 AM.
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  4. #4
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by adamjohn32 View Post
    always the competitor... but i'm still taller.
    yeah and where is that getting you? LOL
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  5. #5
    Registered User adamjohn32's Avatar
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    Originally Posted by fltallpaul View Post
    yeah and where is that getting you? LOL
    nowhere it seems.
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  6. #6
    Registered User adamjohn32's Avatar
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    April 9, 2012

    Training

    Power Upper

    working sets only

    Decline Bench Press
    275x5
    275x4
    265x5

    Bent Over Row (palms up)
    225x5
    245x5
    255x5

    Chin Ups
    +30x8
    +30x7 drop BWx1
    +30x6 drop BWx4

    Incline DB Press
    90x8
    95x6
    85x8

    BB Curls
    105x6
    105x6

    Close Grip Bench Press
    185x8
    205x6
    195x7

    HS Shoulder Press (total weight)
    140x8
    160x8
    180x8

    Weight

    226.6

    Nutrition

    280.0 p / 241.0 c / 70.5 f

    Notes

    Good night in the gym. Missed last week's power upper day due to my wedding but I still felt pretty strong (for me) last. Hope to set some PR's next week. Heavy legs are up later tonight, gonna try to match my previous 5 rep max of 345 on squats then try to pull at least 405 for some reps on deads.
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  7. #7
    Grow Time Frankdaddy's Avatar
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    How dare you miss a session for life, wedding, etc... LOL

    Subbed for your journey bro, it's always nice to witness others do well in prep while you are doing it as well for motivation. Your strength seems pretty well for being a good height also, a lmost better than Pauls
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    In.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  9. #9
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Frankdaddy View Post
    How dare you miss a session for life, wedding, etc... LOL

    Subbed for your journey bro, it's always nice to witness others do well in prep while you are doing it as well for motivation. Your strength seems pretty well for being a good height also, a lmost better than Pauls


    Honestly though Adam does push me in the gym!
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  10. #10
    Registered User adamjohn32's Avatar
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    Originally Posted by Frankdaddy View Post
    How dare you miss a session for life, wedding, etc... LOL

    Subbed for your journey bro, it's always nice to witness others do well in prep while you are doing it as well for motivation. Your strength seems pretty well for being a good height also, a lmost better than Pauls
    Lol, didn't mean for it to sound like that. I'm definitely taking some lessons from you, trying to live life to the fullest while keeping up with diet/training... all about balance.

    And thanks Brandon, but I feel so weak seeing all these strong dudes (including you) on these forums... I guess that's what happens when you spend most of your life playing hoops and not strength training

    Originally Posted by ErickStevens View Post


    In.
    speaking of another strong MOFO, gonna be a good year for both of us.

    Originally Posted by fltallpaul View Post

    Honestly though Adam does push me in the gym!
    Likewise buddy!
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  11. #11
    Grow Time Frankdaddy's Avatar
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    LOL I was just playing around, weddings are a much way more important factor in life. It is all about balance, and I think I am on the road to becoming a pro at it. The key to balance might I add is having somebody to support you as well. I could not have done what I done without people who support me in some way.
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  12. #12
    Registered User Gibson5521's Avatar
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    Pro physique! Pro physique!

    In!!!!
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  13. #13
    Registered User adamjohn32's Avatar
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    Originally Posted by Frankdaddy View Post
    LOL I was just playing around, weddings are a much way more important factor in life. It is all about balance, and I think I am on the road to becoming a pro at it. The key to balance might I add is having somebody to support you as well. I could not have done what I done without people who support me in some way.
    I hear you on the support. While my wife may not completely understand why I'm doing this, she still is my rock and gives me all the support in the world. After reading about the emotional roller coaster you went through at the start of your prep, I'm so glad you're back in a nice place.

    But enough of all this girly talk, I gotta get my mind right for max effort squats tonight... BRB, going to watch some of your epic training vids

    Originally Posted by Gibson5521 View Post
    Pro physique! Pro physique!

    In!!!!
    Yeah budday... hopefully you get get over to O-town this summer for some nasty gym sessions.
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  14. #14
    Registered User Gibson5521's Avatar
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    No school this summer !! Ill be dere
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  15. #15
    Registered User adamjohn32's Avatar
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    April 10, 2012

    Training

    Power Lower

    working sets only

    Squats
    345x5
    345x4.5
    315x5

    Deadlifts
    365x5
    405x5
    315x10 (slow, controlled descent)

    Cybex Hack Squat super set with seated calf raise
    180x8
    230x8
    230x8

    Seated Calf Raise super set with hack squat
    180x12
    225x8
    250x6

    Cybex Rotary Calf Press
    270x10
    315x8

    Weight

    226.6

    Nutrition

    250.1 p / 400.4 c / 65.7 f

    Notes

    Great power leg day. Tied my previous 5 rep PR on squats, only this time I may have had one more in the tank. Tried to do another 5 rep set, but lost my stamina by the time I attempted the last rep. Seems on heavy squat, I'm always losing my breath after the 3rd of 4th rep. Wasn't sure about deadlifts when warming up to the working sets b/c my hamstrings were fried, but managed one good set with 405 before dropping the weight back down.

    HIIT and abs on tap for later.

    Originally Posted by Gibson5521 View Post
    No school this summer !! Ill be dere
    Will be looking forward to it Anthony!
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  16. #16
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Sick squatting last night, I think you have a 400lb squat in you!
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  17. #17
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    Nice Squatting, like Paul said you could possibly have a 405 max in you soon. I bet it's a great tool for both of you to start prepping together and being training partners. Will you guys help each with posing as well and critiquing?
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    Originally Posted by Frankdaddy View Post
    Nice Squatting, like Paul said you could possibly have a 405 max in you soon. I bet it's a great tool for both of you to start prepping together and being training partners. Will you guys help each with posing as well and critiquing?
    Yes...in the nude...you know because its more thorough.
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  19. #19
    Registered User adamjohn32's Avatar
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    Originally Posted by fltallpaul View Post
    Sick squatting last night, I think you have a 400lb squat in you!
    Thanks big guy, maybe I'll be able to hit a 2 x body weight squat in a couple months

    Originally Posted by Frankdaddy View Post
    Nice Squatting, like Paul said you could possibly have a 405 max in you soon. I bet it's a great tool for both of you to start prepping together and being training partners. Will you guys help each with posing as well and critiquing?
    Thanks Brandon, hopefully I'll max out soon. Was suppose to do a PL meet in early March, but had to pull out due to a minor back strain that happened the week before. Was hoping to attempt 400 there, but no dice.

    Paul and I have been training together for almost 2 years now and we planned it out so we'd prep at the same time this year. He helped me tons during my last prep, and I'm hoping we can both push each other in every aspect of this sport to come in at our personal bests this year. We'll definitely be helping each other with the posing and presentation aspects of the sport. I might even try to get him to do a posing video since he's almost at guru status when it comes to that stuff, I'm still a noob lol.

    You have anyone in your area that can give you feedback for posing, etc?
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  20. #20
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    Originally Posted by fltallpaul View Post
    Yes...in the nude...you know because its more thorough.
    shhhh... that's suppose to be our little secret
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  21. #21
    Grow Time Frankdaddy's Avatar
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    Originally Posted by adamjohn32 View Post
    Thanks big guy, maybe I'll be able to hit a 2 x body weight squat in a couple months



    Thanks Brandon, hopefully I'll max out soon. Was suppose to do a PL meet in early March, but had to pull out due to a minor back strain that happened the week before. Was hoping to attempt 400 there, but no dice.

    Paul and I have been training together for almost 2 years now and we planned it out so we'd prep at the same time this year. He helped me tons during my last prep, and I'm hoping we can both push each other in every aspect of this sport to come in at our personal bests this year. We'll definitely be helping each other with the posing and presentation aspects of the sport. I might even try to get him to do a posing video since he's almost at guru status when it comes to that stuff, I'm still a noob lol.

    You have anyone in your area that can give you feedback for posing, etc?
    THat is unfortunate, my last planned meet was the exact same, but I ended up not being to squat for around 18 months. I had to switch to front squats for 8 months because it didnt flare up my hip injury, and then I became able to rehab my way back up to regular squats again start of this prep.

    I think you can do it with will power. That is great you two planned together, I think it would really bring out the epicness of the moment to train.diet.compete in a season with a good friend.

    Only a few no it all wanna be NPC competitors but they spit so much crap I get annoyed hearing it. I normally do not talk bodybuilding a lot, and hearing them constant talk about bro science and preaching it after not even peaking well with the protocols is quite annoying, so I tr yto avoid them. My girlfriend has been with me since day 1, she is pretty helpful at this point.

    Originally Posted by adamjohn32 View Post
    shhhh... that's suppose to be our little secret
    Haha I love this, unfort when I met Paul at the Arnold I was looking direct into his posing trunk area...So I wouldnt look forward to posing with you guys LOL
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  22. #22
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    April 11, 2012

    Training

    HIIT & Abs

    HIIT on LifeFitness Elliptical
    5 minute warmup @ level 15
    5 intervals: 30 seconds all out @ level 25 (max level), 3:30 easy @ level 15
    10 minute cooldown @ level 15

    Hanging Leg Raise
    +15x12 (3 sets)

    Rope Crunch
    72.5x12
    87.5x12
    95x12

    Weight

    216.5

    Nutrition

    280.1p / 240.2c / 70.5 f

    Notes

    Good HIIT session last night. Was feeling a bit tired and sore from Tuesday's leg session, but once I started warming up I was good to go. I've recently started doing sprints on the elliptical and I'm really liking it. Used to do it mostly on the bike, but my legs always felt worked too much, and I'm trying to avoid that now when hitting legs 2x a week again. The elliptical seems to offer just enough resistance to get my heart beating out of my chest, but also not get my legs super fatigued. Still looking for other means of HIIT to try though as I like to keep things fresh, if anyone has any suggestions I'd like to hear them. Wish FL wasn't so flat so I could run some hill sprints. Also, I think Paul and I are gonna be doing some car pushing at some point.
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    April 12, 2012

    Training

    Back, Triceps, Traps Hypertrophy

    working sets only

    BB Bent Over Row (palms up)
    185x10
    185x10
    185x10

    Chin Ups
    BWx12
    BWx10
    BWx10

    Wide Grip Low Cable Row
    135x15
    150x12
    150x12

    Wide Grip Lat Pulldown Machine
    160x12
    160x12
    170x12

    Face Pulls (with cable, sitting on ground)
    72.5x15
    77.5x15
    82.5x15

    Decline Skull Crushers super-set with DB Shrugs
    80x12
    80x12
    80x12
    90x12

    DB Shrugs super-set with decline skull crushers
    80x15
    90x15
    90x15
    90x15

    Cable Pressdowns
    80x15
    87.5x15
    95x10 drop 65x10 drop 35x10

    Smith Shrugs super-set with pushups
    195x20
    145x18

    Close Grip Pushups super-set with smith shrugs
    BWx15
    BWx15

    Weight

    217.4 (jump up most likely from the re-feed on 4/10/12)

    Nutrition ( P / CHO / Fat / Fiber )

    280.4 / 239.3 / 70.3 / 45

    Notes

    Got a great pump in the back, traps, and tri's last night. Weights stayed petty conservative, focused more on being explosive with the concentric portion of each lift, then sqeezing/holding before doing a slow, deliberate eccentric. Trained solo since Paul's work schedule is weird the next few days so let me keep the pace pretty fast. Got in and out of the gym in about an hour.

    Hypertrophy legs is up later, looking forward to the pain.

    I'll be taking my first set of progress pics for Layne tomorrow morning, so I'll get a link to those in here as well. And I haven't really posted any pics in here yet, here are some from my last contest, and a few recent ones in they gym that show where I'm currently at:

    During peek week and then between pre-judging and the night show 2010


    Back and side chest from last week
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  24. #24
    Grow Time Frankdaddy's Avatar
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    What is your weight differences between stage and the most recent offseason pics, you look pretty tight still.
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    Originally Posted by Frankdaddy View Post
    What is your weight differences between stage and the most recent offseason pics, you look pretty tight still.
    My low weigh-in last prep (during mid peak week) was like 193.4. I was probably on stage around 195-196 (no idea really). Was around 217-218 the morning of the pics from last week. I'm not sure where I'll end up this year, shooting for shredded and using the scale as a tool for right now.

    Also, I made an effort to not get too sloppy over the past year, staying between 218-225 for past 1.5 years. I think the heaviest I got was almost 230, which was around late 2010... I had a bad post contest binge period to say the least lol.
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  26. #26
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    April 13, 2012

    Training

    Leg Hypertrophy

    working sets only

    Squats
    225x10 (4 sets)

    RDL
    225x10
    245x10
    265x10

    StarTrac Hack Squats super set with seated calf raise
    360x10
    360x10
    380x12 (grinder)

    Seated Calf Raise
    180x12 (4 sets)

    Assisted GHR super set with single leg press
    BWx8 (3 sets)

    Single Leg Press super set with assisted ghr's
    180x15
    180x15
    180x20

    Standing Calf Raise SS HS Single Leg Extension SS HS Single Leg Curl
    280x12 / 100x15 / 100x15
    280x12 / 100x15 / 100x15
    280x12 / 120x10 drop 90x7 drop 60x5 / 120x10 drop 90x8 drop 60x8

    Weight

    217.1

    Nutrition ( P / CHO / Fat / Fiber )

    280.3 / 239.5 / 70.2 / 39

    Notes

    Another great session, trained solo again and kept the pace as fast. Squats felt smooth, lower back was initially pretty tight during the RDL's, but loosened up with some stretching between RDL sets. Overall, legs got smashed and spent by the end of the workout

    This week has been has been pretty smooth, no unforeseen issues with life inside or out of the gym. Woke up today to a new low, so hopefully Layne won't be changing things too much.

    Update pics (first thing this morning), 20 weeks out: http://photobucket.com/adamjohn32Updates041412
    Last edited by adamjohn32; 04-14-2012 at 04:50 PM.
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  27. #27
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    Yeah during this prep, unlike others, I have been getting nervous because I think about getting macro changes. The girlfriend and I broke up and I had a bad binge moments to fill macros and beyond and killed my 2.5 year offseason within 2-3 months and caused myself to have to diet an extra 10 weeks. It's good you are not too far from your last stage weight, because you look ripped from the pics shown, and still pretty tight in the offseason pictures.

    DO you guys go by feel with hyper training or by percentages on the main lifts?
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  28. #28
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    April 14, 2012

    Training

    Chest, Shoulder, Bicep Hypertrophy

    working sets only

    Bench Press
    185x10 (4 sets)

    Camber Bar Curls super set with bench press
    90x10 (4 sets)

    Low Incline DB Press
    80x12
    70x12
    75x12

    DB Curls super set with low incline db press
    40x12 (3 sets)

    Cable Flyes
    40x15
    60x15

    Hammer Curls super set with cable flyes
    35x15 (2 sets)

    Dips
    BWx20
    BWx15

    DB Side Lateral Raise super set with dips
    25x12
    30x12
    30x10 drop 20x10 drop 10x10

    Machine Side Lateral Raise
    110x10 drop 85x10 drop 65x10

    Concentration Curl super set with machine side lateral raise
    20x15

    Weight

    215.8

    Nutrition ( P / CHO / Fat / Fiber )

    250.7 / 400.3 / 64.5 / 46.7

    Notes

    Good session, trained later in the day with Paul and we just super set everything. Got a great pump and good sweat going as well. Some HIIT on the agenda today, might try to do something outside.

    Originally Posted by Frankdaddy View Post
    Yeah during this prep, unlike others, I have been getting nervous because I think about getting macro changes. The girlfriend and I broke up and I had a bad binge moments to fill macros and beyond and killed my 2.5 year offseason within 2-3 months and caused myself to have to diet an extra 10 weeks. It's good you are not too far from your last stage weight, because you look ripped from the pics shown, and still pretty tight in the offseason pictures.

    DO you guys go by feel with hyper training or by percentages on the main lifts?
    I binged pretty bad in late 2010, but did a mini-cut to start out 2011 which I got back down to a somewhat lean 212. After that I started working on/off with Layne (lean bulk, mini-cut, another lean bulk) and haven't let myself get over 225.

    Paul and I train mostly by feel on hypertrophy days where we try for a certain rep-range with each movement but avoid going to failure. Then if we have more than 1-2 reps in the tank after the set and we hit the top of the rep range, we'll increase the weight (either the same workout or the following week) and try to hit at least the bottom of the rep range with the new weight.
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  29. #29
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    April 15, 2012

    Training

    HIIT & Abs

    Spin Bike
    5 minute warmup
    5 30 second sprints, 3:30 easy between them
    10 minute cooldown on stepmill

    Lying Leg Raise
    20x12 (bit too heavy)
    15x12
    15x12

    Nautilus Ab Crunch Machine
    95x12
    110x12
    110x12

    Weight

    216.4

    Nutrition ( P / CHO / Fat / Fiber )

    280.4 / 241.4 / 70.2 / 38.6

    Notes

    Relaxing day, but also did a bunch of errands, prepped some food for the week, and got in my 2nd HIIT session. Power upper tonight, looking to set some PR's.
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  30. #30
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    PR Day big guy! I got my new camera too!
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