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.
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04-09-2012, 07:16 AM #1
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
adamjohn32's 2012 Contest Prep Journal
Last edited by adamjohn32; 04-09-2012 at 08:00 AM.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-09-2012, 07:19 AM #2
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04-09-2012, 07:26 AM #3
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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04-09-2012, 12:28 PM #4
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04-09-2012, 12:39 PM #5
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04-10-2012, 06:17 AM #6
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-10-2012, 06:39 AM #7
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8476
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 PaulsTeam Norton
The Strength Guys
It's time to bring V2.0
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04-10-2012, 06:39 AM #8
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04-10-2012, 07:07 AM #9
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04-10-2012, 07:20 AM #10
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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
speaking of another strong MOFO, gonna be a good year for both of us.
Likewise buddy!Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-10-2012, 07:28 AM #11
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8476
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.
Team Norton
The Strength Guys
It's time to bring V2.0
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04-10-2012, 08:00 AM #12
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04-10-2012, 11:35 AM #13
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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
Yeah budday... hopefully you get get over to O-town this summer for some nasty gym sessions.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-10-2012, 11:52 AM #14
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04-11-2012, 06:04 AM #15
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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.
Will be looking forward to it Anthony!Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-11-2012, 06:18 AM #16
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04-11-2012, 10:48 AM #17
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04-11-2012, 11:49 AM #18
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04-11-2012, 11:53 AM #19
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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?Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-11-2012, 11:56 AM #20
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04-11-2012, 02:16 PM #21
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8476
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.
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 LOLTeam Norton
The Strength Guys
It's time to bring V2.0
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04-12-2012, 05:29 AM #22
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-13-2012, 06:11 AM #23
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-13-2012, 09:23 AM #24
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04-13-2012, 09:40 AM #25
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-14-2012, 06:29 AM #26
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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/adamjohn32Updates041412Last edited by adamjohn32; 04-14-2012 at 04:50 PM.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-14-2012, 10:11 PM #27
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8476
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?Team Norton
The Strength Guys
It's time to bring V2.0
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04-15-2012, 08:04 AM #28
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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.
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.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-16-2012, 06:24 AM #29
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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04-16-2012, 07:25 AM #30
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