Cupcakes & Deadlifts: An idiot's guide to strength and future aesthetics!

[jpfaherty]

Dang wish Australia stocked the B&J GY stuff! is it legit?

Average. C+/B-

[JMCandelario]

Average. C+/B-

This...the Banana PB wasn't amazing or anything. Still wouldeatagain/10 though.

About time you had some cupcakes in here!

[KimDuce]

How are those cups cakes going?

[jimb0_12]

I cant find any B&J FroYo anywhere! I hate Canada! We don't have Flamin Hot Cheetos here, either! So jelly of that food!

[KimDuce]

^^ I agree Jimbo.. I really want the b&j froyo too and cant find it anywhere. I think we have to be in luck sometime right!??

[jpfaherty]

This...the Banana PB wasn't amazing or anything. Still wouldeatagain/10 though.

About time you had some cupcakes in here!

There will be more at the end of the week! Nice ones too!

How are those cups cakes going?

Great

I cant find any B&J FroYo anywhere! I hate Canada! We don't have Flamin Hot Cheetos here, either! So jelly of that food!

It's average at best, your not missing too much. Macros aren't amazing or anything either. I much prefer the real deal. Had BJ peanut brittle again last night, DELICIOUS.

[deltpecx]

Ahh..wasn't there supposed to be pics of the new batch of cupcakes?

[jpfaherty]

Ahh..wasn't there supposed to be pics of the new batch of cupcakes?

Page 4 brah!

[jpfaherty]

Nutrition: 45/400/200

Weight:158.0

Sheiko 29:Week 3 Day 3

(1RPM%/reps/sets/weight)

BB Bench

50% 5 1 135
60% 4 1 155
70% 3 2 185
80% 2 3 210
85% 2 2 220

Lunges

5 x 5

DB Fly

10 x 5

Deficit Deadlift

50% 3 2 185
60% 3 2 220
65% 3 4 235

Rack Deads

60% 4 1 220
70% 4 2 255
80% 3 2 295
90% 2 3 330

Duration 1hr 20min

MISC

Had to push effin hard and fast this morning! The last couple sets of rack deads were tough! Of course, I'm using much less rest time than a normal person running the routine, so it should be a little tougher. I'm feeling strong right now. If I had to guess I'd guess I had all my pre-prep strength back, or at least very close.

I did come down with a sinus infection which is giving me awful headaches. I'm on antibiotics so that should fix me up. I have off from the gym and work tomorrow so it's going to be a full day of rest and recovery!

[wheathins]

yikes, sinus infections are the worst bro! You're killin Sheiko by the way, making quick work of it in the gym! Are you still working alongside Berto or are you going about this reverse/off season solo now?

[jpfaherty]

yikes, sinus infections are the worst bro! You're killin Sheiko by the way, making quick work of it in the gym! Are you still working alongside Berto or are you going about this reverse/off season solo now?

I was working with Brad, but I'm going at it all by my lonesome! I got reverse macros/diet advice from brad before my contract ran out and I've been hitting up Steve Kleva for all my Sheiko advice. He's been a huge help!I'll be back with 3DMJ eventually!

[deltpecx]

Page 4 brah!

Haha! I missed that page!

Stout cupcakes...How were they?

So you're now making your own?

[wheathins]

I was working with Brad, but I'm going at it all by my lonesome! I got reverse macros/diet advice from brad before my contract ran out and I've been hitting up Steve Kleva for all my Sheiko advice. He's been a huge help!I'll be back with 3DMJ eventually!

Brad that's right, my bad! Good to hear man, I did the same exact thing... only now I'm back with the Berto to maximize this off season lol. Get after it son!

[mattjansen]

If I had to guess I'd guess I had all my pre-prep strength back, or at least very close.

Dude thats great news and awesome to hear! Your not alone when you say the rack deads at the end are tough I think I can speak for many of us that have run Sheiko that they are brutal. Whats the plan after 29?

[jpfaherty]

Haha! I missed that page!

Stout cupcakes...How were they?

So you're now making your own?

They are pretty good! Still going at them lol Def. making my own when I don't have gourmet ones on hand. That's what this log is about after all!

Brad that's right, my bad! Good to hear man, I did the same exact thing... only now I'm back with the Berto to maximize this off season lol. Get after it son!

Awwww yeah! You + Berto = Gainzzz yo!

If I had to guess I'd guess I had all my pre-prep strength back, or at least very close.

Dude thats great news and awesome to hear! Your not alone when you say the rack deads at the end are tough I think I can speak for many of us that have run Sheiko that they are brutal. Whats the plan after 29?

Yeah man, I'm really pumped with where I'm at right now. Strength wise, mood, etc. Only thing I'm still strugglin with is sleep. I just can't sleep through the night for the life of me and it all started with about 8 weeks left in prep. Blah.

After 29 its going to be 37, then 32 to lead me into my first PL Meet

[jpfaherty]

Misc Thoughts

Today is an off day, no weights, no cardio, nada. It feels great! I took the day off from work too to get some work done around the house and let my antibiotics kick this sinus infections ass!

I have a carrot cake baking in the oven as I type this which will be topped with a nice vanilla protein frosting

My only real other thought pertains to IIFYM. I honestly think now that IIFYM has become accepted in the bodybuilding world that a lot of people take it way to far. I don't really have any deep thoughts on this, but I just hope that anyone reading this, that follows IIFYM, is still getting in the proper micronutrients, eating fruits and vegetables daily, etc etc. Junk food for every meal is not the way! (Ignore the cupcakes )

[Bnizzle163]

Micros are for sissies, brah

People would be surprised at the amount of "bro" food I eat daily. I only post the good lookin stuff lol

[Shazriki]

Couldn't agree more. Since making vegetables, whole grains and lean protein the foundation of my diet I have looked and felt better, been more energetic, got sick less etc etc etc. IIFYM ftw but not at the expense of the big picture.

[jpfaherty]

Micros are for sissies, brah

People would be surprised at the amount of "bro" food I eat daily. I only post the good lookin stuff lol

Me too brah! Food pron is like real pron, people visit for the good lookin stuff not some boring dish!

Couldn't agree more. Since making vegetables, whole grains and lean protein the foundation of my diet I have looked and felt better, been more energetic, got sick less etc etc etc. IIFYM ftw but not at the expense of the big picture.

This!! Contest prep actually made me fall in love with vegetables, never thought I'd say that!

[jimb0_12]

Agree. If you're not a fan of veggies, try tzatziki sauce - LOVE VEGGIES because of this shizz! Amazing!

[Crazyups]

Misc Thoughts

Today is an off day, no weights, no cardio, nada. It feels great! I took the day off from work too to get some work done around the house and let my antibiotics kick this sinus infections ass!

I have a carrot cake baking in the oven as I type this which will be topped with a nice vanilla protein frosting

My only real other thought pertains to IIFYM. I honestly think now that IIFYM has become accepted in the bodybuilding world that a lot of people take it way to far. I don't really have any deep thoughts on this, but I just hope that anyone reading this, that follows IIFYM, is still getting in the proper micronutrients, eating fruits and vegetables daily, etc etc. Junk food for every meal is not the way! (Ignore the cupcakes )

Very well stated!!! Don't get me wrong, I still have my X2 daily fix of Arctic Zero and my fruit pizza (with Mama Mary's pizza crust) aren't traditional by any stretch. Yet I NEED to have my veggies, egg white omelets, fish, sweet taters and such to get me thru the day during prep

[securekey]

lol... what? cupcakes are not the cornerstone of bodybuilding... fawk this... I am deleting my account and quiting the gym :P

Seriously though... I have been following the IIFYM a little. I can see how someone starting out could get screwed following it though... you have to be careful (on a cut anyway)

[securekey]

Nutrition: 45/400/200

Weight:158.0

Sheiko 29:Week 3 Day 3

(1RPM%/reps/sets/weight)

BB Bench

50% 5 1 135
60% 4 1 155
70% 3 2 185
80% 2 3 210
85% 2 2 220

Lunges

5 x 5

DB Fly

10 x 5

Deficit Deadlift

50% 3 2 185
60% 3 2 220
65% 3 4 235

Rack Deads

60% 4 1 220
70% 4 2 255
80% 3 2 295
90% 2 3 330

Duration 1hr 20min

MISC

Had to push effin hard and fast this morning! The last couple sets of rack deads were tough! Of course, I'm using much less rest time than a normal person running the routine, so it should be a little tougher. I'm feeling strong right now. If I had to guess I'd guess I had all my pre-prep strength back, or at least very close.

I did come down with a sinus infection which is giving me awful headaches. I'm on antibiotics so that should fix me up. I have off from the gym and work tomorrow so it's going to be a full day of rest and recovery!

What is the typical rest time? and what are you doing instead? I have been reading a bit about this powerlifting routine since following your thread. I may give it a try at some point. Looks interesting.

[Devils]

Misc Thoughts
My only real other thought pertains to IIFYM. I honestly think now that IIFYM has become accepted in the bodybuilding world that a lot of people take it way to far. I don't really have any deep thoughts on this, but I just hope that anyone reading this, that follows IIFYM, is still getting in the proper micronutrients, eating fruits and vegetables daily, etc etc. Junk food for every meal is not the way! (Ignore the cupcakes )

It feels like there is some elitist attitude when it comes to IIFYM. Whereas traditional bodybuilding wholefoods are considered "bro" foods.

It's all food and you have to be wary of what you put into your body. Most snack companies are interested in creating the cheapest possible product for the best price and making profit, not filling your nutritional needs. For me IIFYM has been all about learning about macro's and applying them to a good balanced diet. If I want my rice and chicken breast it can become Chilli Chicken and Black bean sauce or my post workout banana can become a small chocolate bar. It just makes things interesting and lets you relax about dieting.

If you get to the point of ignoring healthy options to fit in pop-tarts, ice cream and chocolates, then I think you have a problem.

Good thoughts JP

[securekey]

If you get to the point of ignoring healthy options to fit in pop-tarts, ice cream and chocolates, then I think you have a problem.

Exactly... and I am sure there are a few doing it that way.

[jpfaherty]

Agree. If you're not a fan of veggies, try tzatziki sauce - LOVE VEGGIES because of this shizz! Amazing!

Never heard of that sauce, but I like veggies anyway (Gonna google the sauce now)

Very well stated!!! Don't get me wrong, I still have my X2 daily fix of Arctic Zero and my fruit pizza (with Mama Mary's pizza crust) aren't traditional by any stretch. Yet I NEED to have my veggies, egg white omelets, fish, sweet taters and such to get me thru the day during prep

Sounds like you have a good IIFYM approach! Keep up the good work. I never found artic zero during my prep

lol... what? cupcakes are not the cornerstone of bodybuilding... fawk this... I am deleting my account and quiting the gym :P

Seriously though... I have been following the IIFYM a little. I can see how someone starting out could get screwed following it though... you have to be careful (on a cut anyway)

No cupcakes = No life!

What is the typical rest time? and what are you doing instead? I have been reading a bit about this powerlifting routine since following your thread. I may give it a try at some point. Looks interesting.

Typical rest time between sets? What do you mean what am I doing instead? If you like a lot of volume Sheiko might be for you!

It feels like there is some elitist attitude when it comes to IIFYM. Whereas traditional bodybuilding wholefoods are considered "bro" foods.

It's all food and you have to be wary of what you put into your body. Most snack companies are interested in creating the cheapest possible product for the best price and making profit, not filling your nutritional needs. For me IIFYM has been all about learning about macro's and applying them to a good balanced diet. If I want my rice and chicken breast it can become Chilli Chicken and Black bean sauce or my post workout banana can become a small chocolate bar. It just makes things interesting and lets you relax about dieting.

If you get to the point of ignoring healthy options to fit in pop-tarts, ice cream and chocolates, then I think you have a problem.

Good thoughts JP

Yeah man, your post is so on point! Some IIFYM have def. become elitists for sure! It's almost to the point where they've become as bad as the old school chicken and potatoes crew who thinks IIFYM is BS. I really like your example of how to maximize IIFYM with you chili chicken/black bean thought, that's what it's all about!

Exactly... and I am sure there are a few doing it that way.

Oh there def. is! And most of those guys are the "elitists" mentioned above!

Natural Bodybuilding is all about BALANCE. In the gym, in the kitchen, and life outside the gym!

[securekey]

I'm using much less rest time than a normal person running the routine

Sorry for the confusing question... I meant what is the typical rest time between sets that is recommended on the program.. and since you said 'much less' above... I was wondering how much rest between sets you are actually doing. Or did I miss something lol

[jpfaherty]

Sorry for the confusing question... I meant what is the typical rest time between sets that is recommended on the program.. and since you said 'much less' above... I was wondering how much rest between sets you are actually doing. Or did I miss something lol

Well typically Sheiko takes 1:40-2:00, my workouts take 1:15-1:30. So although I don't use a set amount of time between sets, and I don't think Sheiko calls for a set amount, my overall work out is quicker than most! I just go for my next set when I think I'm ready, could be 30 seconds could be 3 minutes

[mattjansen]

After all it is just sets of 5 or less in most cases how hard can it be

[andregrenier]

Man I feel the same way about IIFYM. I don't drive myself insane or anything, I will eat the odd non-bodybuilding type of food, but I find traditional bodybuilding type diet keeps me way less hungry. 1 cup of oats vs. 1 pizza pop, think the oats will fill me up a little more. On a side note, how's the sheiko going? I'm planning on powerlifting after my show, but have no real gameplan yet.