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

[jpfaherty]

Hey guys

Most of you already know me from my last log, but for those of you who don't my name is JP Faherty. I recently competed in 2 natty bodybuilding shows and logged the entire journey. I placed 2nd in novice in my first show, losing to the over all winner, and in my second show I placed 1st in Novice tall. My open results were 3rd, and 4th. If interested here is my log from that journey:

http://forum.bodybuilding.com/showth...hp?p=637805503

This new log will follow my journey into the power lifting world! It was quite obvious after this competitive season that I needed to add some serious upper boday size if I ever want that pro card, so I figured what better way to start than getting my power lifting feet wet!

I have two planned meets I'm looking forward to. On July 15th I have a push/pull meet in which I hope to hit my previous all time bests before I started prep. This gives me almost 3 months to reach that point which I think is very reasonable. By that point I should have my calories/metabolism where they need to be and that will set me up for my next meet. My second meet is in late october, and it's a full meet. I plan to break an All Time PR in every single lift.

All Time PR's:
Bench: 300
Squat: 345
Deadlift: 403

Out of the gates I will be running Sheiko. I will start with Sheiko 29, then move on to 37. Following 37 I will run 32 which is basically a comp cycle/deload that sets me up for my July 15th meet.

From there we'll see, but I'm thinking WSB!

This log will be FULL of media! I will be posting plenty of video, pictures, and articles. Food pron galore, I promise!

This is the physique I need to imrpove on:



This is my fuel





Glad to have you along for round II!

[deltpecx]

In for more cupcakes.

[jimb0_12]

In man! Your last log was awesome, I'm definitely in for this! I'm almost 2 weeks out and wanna do some PL'ing too when I'm done, so I might be about 3 weeks behind you on Sheiko! LOL

[NaturalPursuit]

IN man!! GUNNA KILLLL THISSS!!! best of luck!

[adamjohn32]

in... from the start this time

[LoganCL]

Doing I even need to say it...I will just in case...IN IN IN IN IN!

Fantastic season man! This offseason will do you well, and then you'll come back and dominate like never before!

[wrkoutfrq]

oh hell yeah you know i'm in!

[Bnizzle163]

I'm in, cupcake man!

[fltallpaul]

Great season and solid future ahead of you!

[jpfaherty]

In for more cupcakes.

Oh there will be more, that you can count on!

In man! Your last log was awesome, I'm definitely in for this! I'm almost 2 weeks out and wanna do some PL'ing too when I'm done, so I might be about 3 weeks behind you on Sheiko! LOL

Thanks man, really appreciate the kind words on the last log. I'll be following your final couple weeks, then we become sheiko brahs!

IN man!! GUNNA KILLLL THISSS!!! best of luck!

Yeah Budday!!! Get it!

in... from the start this time

Saweeeeeeet! Glad to have you on board, this shall be epic!

Doing I even need to say it...I will just in case...IN IN IN IN IN!

Fantastic season man! This offseason will do you well, and then you'll come back and dominate like never before!

My homey! I won't let you down, we shall reach our goals together! Go time.

oh hell yeah you know i'm in!

Dude, 5 people ahead of you, you're late to the party. Guess your not my #1 fan anymore

I'm in, cupcake man!

One must rely on many a cupcake to take on the volume of Sheiko. I'm just the man for the job

Great season and solid future ahead of you!

Thanks Paul! Much appreciated! Can't wait to see you hit the stage this year. You and Layne were/are huge inspirations!

[jpfaherty]

Nutrition: 35/350/200 + Half Cup Cake*

Sheiko 29:Week 1 Day 5

(1RPM%/reps/sets/weight)

BB Bench

50% 5 1 130
60% 5 1 155
70% 4 1 185
75% 3 2 195
80% 2 2 210
75% 3 2 195
70% 4 1 185
60% 6 1 155
50% 8 1 135

DB Fly

10 x 5

Seated Good Mornings

5 x 5

Squat

50% 5 1 160
60% 4 2 190
70% 3 2 220
85% 3 5 235

Abs

10 x 3

Duration 1hr 20min

MISC

Loving Sheiko! I'm in a zone right now, never been more pumped to lift.

Show day I weighed 152.6, day after 158.0, today 155.0. It's been on a steady drop since two days post show. Once I get the macros up a bit higher the food pron will begin!

Sunday I will be posting video for you to enjoy, critique, whatever it is you kids do these day

weight: 155.0

[Rypt1]

I'll be following.

[Frankdaddy]

Sick backstage shot. So I come in here to congrat you for your good showing, and conditioning, keep scrollin, and I see a box of amazing looking cupcakes. I then decide to not subscribe because it pissed me off I was not eating said cupcakes..Well I am out, LOL.


Good idea btw to focus on getting strength back and higher straight out of the gate, IMO the best way to go to start making gains.

[deltpecx]

What are the macros in one of those cupcakes?

[mattjansen]

Looking forward to this! Where is your Oct meet?

[Frankdaddy]

BTW, where do you live in Boston. I am coming up to Boston this summer for a day trip for some history catch up and whale watching.

[gymjunki3]

In for cupcake food pornage.

[RHK89]

You KILLED it man!

In for some growf!!!

[MuscleItaliano]

Congrats JP! I followed your last journal and was definitely inspired. Can't wait to see where you take the sport next.

[bigryan03]

HEEEEEEEEEEEEEEEEEERRRRRRREEEEEEEEEEEEE WWWWWWWWWEEEEEEEEEEEEEEEEEEEEEEEEEEEEE GOOOOOOOOOOOOO! again

[ErickStevens]

I'm here for the cupcakes.

[Shazriki]

Siiiiick In on this!

[jpfaherty]

I'll be following.

Better be!

Sick backstage shot. So I come in here to congrat you for your good showing, and conditioning, keep scrollin, and I see a box of amazing looking cupcakes. I then decide to not subscribe because it pissed me off I was not eating said cupcakes..Well I am out, LOL.


Good idea btw to focus on getting strength back and higher straight out of the gate, IMO the best way to go to start making gains.

LOL! Yeah I know they say Sheiko isn't really a good idea in a deficit, but the way I look at it is I'm not in a deficit! Maybe I am from where my macros will eventually be, but right now I feel great because of all the extra food I'm getting compared to prep! Week 1 went good, on to week 2!

What are the macros in one of those cupcakes?

No clue my man! I'm only eating half per night, splitting each one with my wife right now. I figure it's something like 7/40/2 lol but that's just a guess!

Looking forward to this! Where is your Oct meet?

Thanks buddy! The October meet is in Attleboro, MA. Why do you ask?

BTW, where do you live in Boston. I am coming up to Boston this summer for a day trip for some history catch up and whale watching.

I live about 30 minutes south of Boston, near Plymouth MA. Plymouth MA is a good place for a whale watch! And you could see the worlds worst tourist attraction the "plymouth rock"! LOL - Let me know when you'll be in town for certain!

In for cupcake food pornage.

Oh there will be plenty!

You KILLED it man!

In for some growf!!!

Thanks man! Growf fo sho!

Congrats JP! I followed your last journal and was definitely inspired. Can't wait to see where you take the sport next.

That means a lot man, thank you very much. I won't dissapoint moving forward!

HEEEEEEEEEEEEEEEEEERRRRRRREEEEEEEEEEEEE WWWWWWWWWEEEEEEEEEEEEEEEEEEEEEEEEEEEEE GOOOOOOOOOOOOO! again

Yeah budday!! <3

I'm here for the cupcakes.

TONIGHT!

Siiiiick In on this!

Glad to have you on board the muscle train!

[JMCandelario]

In..! Kill it!

[Frankdaddy]

I dont know who "they" are but I have ran sheiko 13 weeks of sheiko in a deficit, and doing a powerlifting meet tomorrow. Shhhh means nuttin til proven guilty

I will get your number and such when the time gets closer, and maybe we can all hang out or something.

[jpfaherty]

In..! Kill it!

Glad to have ya! That's the plan

I dont know who "they" are but I have ran sheiko 13 weeks of sheiko in a deficit, and doing a powerlifting meet tomorrow. Shhhh means nuttin til proven guilty

I will get your number and such when the time gets closer, and maybe we can all hang out or something.

WERDDD My plan is about 13 weeks into my meet too! Not bad! Def. hit me up when it gets closer, will you be in prep at that point, or enjoying yourself? (food wise)

[ErickStevens]

Most of the Sheikos aren't that bad and can be easily run in a deficit. I've done it and so have many others. Smolov on the other hand...

[jpfaherty]

Smolov on the other hand...

I would NEVER. LOL

I have tried Smolov twice and both times have yet to finish, but I've never attempted in a real surplus. I've always just been hanging around maitenance. One day it will be mine, oh yes, it will be mine.

4-27-12

Cardio: 300kcal

Misc Thoughts: Well guys, I've never been this fired up to lift in my entire life. Like literally I have never felt this way. I am so pumped to hit the gym each day, and on off days I'm actually doing things that will benefit me for my days in the gym. LISS cardio, Foam Rolling, stretching, anything and everything to stay loose and recover nicely. I really can't wait until my macros are higher and I'm just crushing weight and putting on some size. I am not afraid of the fluff one bit! That being said, I want to do it the right way and get to those necessary macros slowly.

I honestly have never tracked macros, or stuck to programs and had a "plan" in my entire life. I've run almost every program there is, but I've never had a plan for when I finished them, or an actual direction I was headed. Now I know exactly what I want, I have goals, I track macros, and as a result I think you are going to see some unbelievable changes in my physique over the course of this log. I can't imagine how beneficial tracking macros is going to be for me while bulking, after seeing what I was capable of prepping! Two years from now you will be shocked at my physique changes I promise!

[4backcracks]

In on this sht man! Your conditioning at those two shows was unreal, and I bet you'll be even more dialed in with more experience! I'm excited for you, and where this journey is going to take you.

[wrkoutfrq]

I would NEVER. LOL

I have tried Smolov twice and both times have yet to finish, but I've never attempted in a real surplus. I've always just been hanging around maitenance. One day it will be mine, oh yes, it will be mine.

4-27-12

Cardio: 300kcal

Misc Thoughts: Well guys, I've never been this fired up to lift in my entire life. Like literally I have never felt this way. I am so pumped to hit the gym each day, and on off days I'm actually doing things that will benefit me for my days in the gym. LISS cardio, Foam Rolling, stretching, anything and everything to stay loose and recover nicely. I really can't wait until my macros are higher and I'm just crushing weight and putting on some size. I am not afraid of the fluff one bit! That being said, I want to do it the right way and get to those necessary macros slowly.

I honestly have never tracked macros, or stuck to programs and had a "plan" in my entire life. I've run almost every program there is, but I've never had a plan for when I finished them, or an actual direction I was headed. Now I know exactly what I want, I have goals, I track macros, and as a result I think you are going to see some unbelievable changes in my physique over the course of this log. I can't imagine how beneficial tracking macros is going to be for me while bulking, after seeing what I was capable of prepping! Two years from now you will be shocked at my physique changes I promise!

honestly man it doesn't surprise me at all how motivated you are right now... you just came off an amazing season, where you faced numerous challenges on the way to the stage and stepped on with winning physique. nothing worth doing is ever easy. you are now past the hard part and are seeing the truth behind that quote. you ought to progress with leaps and bounds this offseason. i prolly missed it, but are you goin to work with 3dmj for this offseason again? i seem to remember you saying no, but i can't recall for sure... either way it's gonna be an epic ride