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  1. #1
    Registered User Crazyups's Avatar
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    Eric's 2012 Contest Prep (9 Weeks Out & Beyond...)

    Hey Everyone,

    I'm starting this journey as somewhat of a personal tracker and motivator as I've found many of your journals to have been the same throughout last season's contest prep. Currently, I'm prepping with Layne Norton this year and I'm about....hmmm...pretty certain we started at 23 weeks out, so I'm 14 Weeks in (9 Weeks Out from first show). I've made great (!) progress this far w/Layne and this prep has been a relative breeze thus far. My starting weight was in the low 220's and I've been as low as 199 this prep. Here's the kicker, I'm 6'5" and while leanness has never been an issue, I'm more concerned with holding onto the size I gained this offseason as my lower body changed drastically!

    I've stuck with Layne's PHAT training program for the majority of off-season and prep. However, Layne has incorporated some occlusion training these last 9 weeks. Yesterday, was my first "trial" with occluded leg x-tensions....good LORD!!! Talk about a nice rush of blood!! My first Natural show will be a small venue here in Northwest Arkansas put on by one of Layne's "co stars" Joe Wilson (who also helps me with my posing) another great dude in the Natty world!

    As for progress (and I know, my posing needs a TON of work..plus the 10 second timer is pretty hectic, lol) here are a few of my 9 weeks out photos..very pleased with where I'm at this far and hope to be as "skinless" as a few of Layne's other "tall" clientele, Paul Revelia and Connor Lavallie! Enjoy the ride.....

    http://s444.photobucket.com/albums/q...3DIMG_5703.jpg
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  2. #2
    Registered User adamjohn32's Avatar
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    In on this bro, looking forward to following along as I'm another tall dude also prepping with Layne. You look to be in a great spot for shreddsville in 9 weeks.
    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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  3. #3
    Registered User Crazyups's Avatar
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    Originally Posted by adamjohn32 View Post
    In on this bro, looking forward to following along as I'm another tall dude also prepping with Layne. You look to be in a great spot for shreddsville in 9 weeks.
    wow man!! Just saw that ur 6'4"!!! Us tall fellas gotta stick together!!! Connor has also been a great help with prep this year!! Wishing u a great season this summer as well!!
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  4. #4
    Registered User TheNaturalOak's Avatar
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    farrrrrkk your conditioning is awesome and still have 9wks to go!
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  5. #5
    Registered User Crazyups's Avatar
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    Originally Posted by TheNaturalOak View Post
    farrrrrkk your conditioning is awesome and still have 9wks to go!
    thanks man!! Very excited for a STRONG showing!! BTW, congrats on ur improvements this season!
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  6. #6
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Yeah dude, looking peeled for 9 weeks out. You should do great!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  7. #7
    Team General Mills Vytis's Avatar
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    Damn...9 weeks out?! I'd be happy with that level of conditioning on show day. Great work!
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  8. #8
    Registered User andregrenier's Avatar
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    Wow man insane conditioning at 9 weeks out. Insane conditioning for 9 days out! Looking forward to seeing this.
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  9. #9
    Registered User Crazyups's Avatar
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    Thank you all kindly!! It pays to have one of..if not THE best coaches in the biz (Layne)! By comparison, it's almost embarrassing looking back at last season's 8/9 weeks out pics. Just hope I have the size for my height to make some noise.
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  10. #10
    Registered User Crazyups's Avatar
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    5-3-12

    AM Weight: 199.0 (ties prep low)

    Welp, awoke and tied a prep low at 199, which is a pretty solid feeling knowing that I stepped on stage at 193 last season (got my feet wet) and was in nowhere the condition I am at approaching 8 weeks out.

    Strength has taken a bit of a hit this week on hyper days, I'm pretty boneheaded about over-training on hyper days. However, I'm still setting PRs on my power days which are Sunday and Tuesday (longer w/o's), which I know isn't the proper scheduling but has worked well for me with my job.

    I also forgot to share my current macros and cardio protocol yesterday. Yes, I know my numbers aren't the "greatest" but my at my job (I'm a Branch Manager for an insurance company), I'm nearly completely sedentary with interviewing, emails and the usual office goodies. Currently my macs and cardio are:

    260p/160/60f on Reg. Days
    235p/275c/55f on Twice weekly re-feeds (Leg Days)

    My cardio is comprised of two Weekly HIIT sessions (5 Intervals, 35 mins. total) of hill sprints in a weighted vest and two steady state 30 min. sessions on a stationary bike.

    I can honestly say, in my days in the ARMY I did a lot of "rucking" with 80 lbs in my backpack, but even today those damn hill sprints in a 60lb weighted vest are just as taxing as a Heavy Upper/Lower day to me. Highly recommended!!

    Current Nutrition (hasn't changed a bit, pretty satisfying actually)

    Breakfast: 230g of Liquid Egg Whites, 3oz Mushrooms, 56g of Shredded Weight Watchers Cheese & 1 ARCTIC ZERO (these cats just need to go 'head and sponsor me, lol!!)

    Lunch: Pre-workout Pancakes comprised of:

    114g of ***e
    122g of Pumpkin
    1 Packet of Maple Brown Sugar High Fiber Oatmeal
    1 Whole Egg
    161g of Liquid Egg Whites

    32g of Skippy Peanut Butter
    Topped off with Chocolate Walden Farms Syrup


    Post W/O:

    230g of liquid Egg Whites
    2 strips of Turkey Bacon
    3oz of Mushrooms
    1 Bag of Pre-sliced Pictsweet Sweet Potatoes (these are the BIZNIESS), topped with Walden Farms Pancake Syrup

    and....yet another Arctic Zero

    Last two meals of the day are fairly the same:

    I usually switch b/w 10oz of Chicken Breast/Tilapia/Mahi Mahi with a bag of Pictsweet Steam able Asparagus Spears....and usually some Olive Oil just to hit my fats.


    On Re-feeds I usually throw 4 Cups of TCBY (Key Lime Pie, grab it right outta' their freezer) in there, an extra bag of Sweet Potato OR a Pop-Up Bowl of 94% Fat Free Popcorn topped w/Truvia and Cinnamon into the mix.
    Last edited by Crazyups; 05-03-2012 at 08:58 AM.
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  11. #11
    Registered User Crazyups's Avatar
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    5-3-12 (Noon W/O Shoulders/Arms (Occluded) Hyper

    Started with arms this go 'round, usually do shoulders first and I could tell a big difference in strength towards end of w/o as arms were nice and taxed already

    Super-set:

    Cambered Bar Curls
    100x10 (4 sets)

    Skulls
    100x10 (4 sets)

    Hammer Strength Preachers
    70x15 (2 sets)

    Occluded Cable Curls (GOOD LAWD!!)
    6x30, 7, 8, 10x 15 (2 "clusters")

    Occluded Cable P-Downs
    8, 7, 6, 5x15 (2 "clusters")

    .....nice burn after these

    DB Press
    55x10, 55x8x2

    DB Lat Raise (Run The Rack x 2) (5 reps each and drop)

    50lb all the way down to 25s (x5)

    Machine Lats
    50x20reps

    BB Shrugs
    135,155,185,225 x 12 reps



    Pretty taxing w/o, had a nice mind/muscle connect goin' on. Really good feeling today when 4 older "meatheads" aka consumers of "Cell Tech" were pointing at me and finally walked over to introduce themselves. The first gentlemen proceeded to ask me what show I was prepping for and wanted to know how I got so "lean" ("lots of chicken"? Brown Rice? LOL), but the best comment was when his buddy mentioned "damn, it looks like it hurts you to move your legs and arms..I've never seen anyone that veiny!") LOL, 8 more weeks my man...8 more weeks!!!
    Last edited by Crazyups; 05-03-2012 at 01:54 PM.
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  12. #12
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    WOW

    You will 100% be the most shredded guy on stage lol. Good stuff in hereee!
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  13. #13
    Registered User Crazyups's Avatar
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    That's the plan!!! BTW, nice showing last time out!! Ur no stranger to lean urself!!! I can recall seeing ur 1 day out pic in the 3DMJ HQ on FB
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  14. #14
    Registered User Crazyups's Avatar
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    5-4-12

    Weight: 198.8 (PREP LOW!!)

    Hit a prep low this am...although, to continue progress at 1-1.5 lbs dropping a week, I need to be around 198.4-198.0 in the am...oh well, we'll see! Regardless, feeling great this am, actually awoke and decided to take some "cold" (with the exception of 1.5 cups of coffee!, LOL) 8 weeks out progress pics, here's a link to my progress pics that are heading out to Layne as we speak. I don't know what in the heck is goin' on with my left glute as it's about half the size of my right. It's an issue I've always had bein' so tall is really placing an emphasis on squeezing my glutes when squatting, etc. Tomorrow make 8 weeks out on the nose! Time is FLYING by!! Here's a link to the pics (****ty lighting), still WORKING on posing BIG TIME:

    http://s444.photobucket.com/albums/q...t=IMG_5729.jpg

    Damn barber chopped off all my hair yesterday!! Just asked for a trim, now I really look HUNGRY, LOL!!!

    Now off for my morning ritual of egg white/turkey bacon/cheese and mushroom omelet and Coffee Arctic Zero!! Not much happening today with only HIIT on the menu..tweaked the hell outta' my right hammie doin' deads this week so Weighted Vest sprints may be out today. Thinking I'll hit the elliptical or stationary bike to allow time for the hamstring to heal. However, is it just me or does HIIT FLY BY as you get closer to the finish line? Be well everyone!!
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  15. #15
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Crazyups View Post
    That's the plan!!! BTW, nice showing last time out!! Ur no stranger to lean urself!!! I can recall seeing ur 1 day out pic in the 3DMJ HQ on FB
    Thanks man. I wasn't even close to where I need to be though! Next time I'll be on that Alberto level!
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  16. #16
    Registered User adamjohn32's Avatar
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    Looking peeled in those updates Eric, not sure how much fat you have left to lose lol. Keep grinding, and thanks for the reminder of the Artic Zero... I used to eat tons of that stuff while dieting last time, but then my growf season came and I have forgot about it. Time to make a trip to the grocery store
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  17. #17
    Registered User Crazyups's Avatar
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    Originally Posted by adamjohn32 View Post
    Looking peeled in those updates Eric, not sure how much fat you have left to lose lol. Keep grinding, and thanks for the reminder of the Artic Zero... I used to eat tons of that stuff while dieting last time, but then my growf season came and I have forgot about it. Time to make a trip to the grocery store
    Adam, I'm serious, those fools need to just go head and cut me a check!! LOL, thank God one of my lifting buddies runs the health food store I buy em from (i.e, I bought 20 of em last night for 50 bucks, a "steal" right?). I religiously have 2 a day (breakfast and PWO). However, I've got some goodies saved up for my refeed on Saturday. Looking forward to giving the Sweet Potato PopChips a shot and on refeeds Arctic Zero goes out the window in favor of the "pre-packaged" (straight from their fridge) TCBY (Key Lime pie is seriously the best thing since sliced bread).

    Also, my wife, whose pretty healthy and a cross fit nut, keyed me in to a clever treat last night. Here's what she did:

    Baked 3 large cuts of Lavish bread (I think one large bread is maybe 12 or so carbs)
    Sprayed each with Cal free (not really) Butter spray and topped with cinnamon and Truvia and broke 'em into "chips"

    Tasted like a bootleg version of the cinnamon sugar Pita chips you buy in the store, just waaay more VOLUME!!!
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  18. #18
    Registered User adamjohn32's Avatar
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    Originally Posted by Crazyups View Post
    Adam, I'm serious, those fools need to just go head and cut me a check!! LOL, thank God one of my lifting buddies runs the health food store I buy em from (i.e, I bought 20 of em last night for 50 bucks, a "steal" right?). I religiously have 2 a day (breakfast and PWO). However, I've got some goodies saved up for my refeed on Saturday. Looking forward to giving the Sweet Potato PopChips a shot and on refeeds Arctic Zero goes out the window in favor of the "pre-packaged" (straight from their fridge) TCBY (Key Lime pie is seriously the best thing since sliced bread).

    Also, my wife, whose pretty healthy and a cross fit nut, keyed me in to a clever treat last night. Here's what she did:

    Baked 3 large cuts of Lavish bread (I think one large bread is maybe 12 or so carbs)
    Sprayed each with Cal free (not really) Butter spray and topped with cinnamon and Truvia and broke 'em into "chips"

    Tasted like a bootleg version of the cinnamon sugar Pita chips you buy in the store, just waaay more VOLUME!!!
    dude, that lavash bread thing sounds awesome... does she bake the bread from scratch or is it bought? i'm gonna have to try that one if i can.

    edit: is this the stuff: http://www.walmart.com/ip/Josephs-Sa...10-oz/10323276 ?

    if so, i'll be trying that recipe this weekend bro
    Last edited by adamjohn32; 05-04-2012 at 08:09 AM.
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    You Got IT!!!! Also, great for making Pizzas with as well, egg white burritos, etc. Great Macros!!
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    The Physique Architect str8flexed's Avatar
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    eating artic zone and lavish bread? you gentlemen obviously do not take bodybuilding seriously

    I gotta say, I was doubting Eric and whether or not he would be able to beat his condition from last year based on where I perceived his metabolism to be at BUT I must say he proved me wrong for sure. I was trying to convince him to wait til next year to compete again, but damn Eric you definitely are in better condition at almost 8 lbs heavier than when you competed last year. No doubt you proved me wrong. Great work.
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    Originally Posted by Crazyups View Post
    You Got IT!!!! Also, great for making Pizzas with as well, egg white burritos, etc. Great Macros!!
    sweet, will be trying out later, i'll have about 30g carbs remaining before bed thanks again eric.
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    great lines in the legs for this far out IMO, looking very dry and lean man keep pushing!
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  23. #23
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    @Layne, two things:

    I'm a basketball player, lol.....I NEVER did heavy squats, deads, etc. prior to you taking me on this year...NEVER!! I just cared about running a 10 minute 2 mile, and doing every kinda' dunk imaginable...LOL. This season, I tracked EVERYTHING, lifts, food (sugar free gum, cooking spray, etc.) and ALWAYS..even this deep into prep try to break PRs on Power days from the prior week.

    It's pretty simple, hire a damn good prep coach, don't cheat yourself....and follow instructions!!
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  24. #24
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    Originally Posted by adamjohn32 View Post
    sweet, will be trying out later, i'll have about 30g carbs remaining before bed thanks again eric.
    BTW Adam, I gotta' share my pre-workout pancakes with ya...(makes a healthy stack of pancakes, about 7). Total macs (even though I know Layne will frown at the Fat content pre-WO, it's worked well for me and allows me remain energized from my Post-meal usually around noon, until I take in dinner at 5-530pm:

    MACS: 48P/54c/24f (you know the deal on the fat, most of it arriving via 32g of PB)

    Blend the following:

    161g of Liquid Egg Whites
    1 Whole Egg
    1 packet of High Fiber Maple Brown Sugar or Cin. Swirl (Gen. Mills) Oatmeal
    122g of Libby's Pumpkin
    114 of Oikos GY

    Pour on Griddle, I usually place 32g of PB b/w the stack when finished and top with 60g of Chocolate Walden Farms, and it comes out looking like such:


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  25. #25
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    Ahhhhh!!! A GREAT feeling when you finish up a VERY productive HIIT session and you see your 8 weeks out album in the "TEAM NORTON" group on Facebook with Layne's words "8 weeks out? WTF! LOL" attached to the post. Regardless, plenty more to go. Like my teammate Connor Lavallie says: "one day at a time".

    Anyway, here' the power of HIIT, pretty amazing sh*t:

    I was hesitant to do Weighted Vest sprints today b/c of a slight tweak in my right hammie Tuesday whilst knockin' out my 5th (goin' for 6, figures..) rep on my last set of heavy Deads. So I opted for the elliptical today. However, when I do HIIT on the elliptical (which is great for the glutes, I think..at least) I don't use the arm portion, opting to do the phase b/w my 30 second interval "with no hands" for lack of better wording on a level of about 7 (HR around 100ish). When my interval arrives, usually every 5 minutes, I grip the balance bars, lean forward slightly to place emphasis on the Hams/Glutes, jack the level b/w 15-20 and go "ALL OUT" (usually my HR ends up in the low 170s).

    I recently purchased a Polar Fitness watch/HR strap that usually syncs with a **** ton of cardio equipment in your local gym. Here's the point I'm getting to: By the time I finished my HIIT and did about 3 sets of 25 weighted crunches w/stack, it was time to pick my daughter up and head out. By the time I started my car, I'd burnt slightly over 500 cals. Here's where it gets crazy, it's exactly 45 mins since cardio ended, in which I prepared my Post-WO meal and lunch for my daughter, ate, etc. and my Polar watch now reads 870(!) cals burnt...I gotta' say I love some HIIT man!!
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  26. #26
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    Originally Posted by jaredmus View Post
    great lines in the legs for this far out IMO, looking very dry and lean man keep pushing!
    Thank you kindly sir!! You got it nailed!! KEEP PUSHING!!!
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    The Physique Architect str8flexed's Avatar
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    Originally Posted by Crazyups View Post
    BTW Adam, I gotta' share my pre-workout pancakes with ya...(makes a healthy stack of pancakes, about 7). Total macs (even though I know Layne will frown at the Fat content pre-WO, it's worked well for me and allows me remain energized from my Post-meal usually around noon, until I take in dinner at 5-530pm:

    MACS: 48P/54c/24f (you know the deal on the fat, most of it arriving via 32g of PB)

    Blend the following:

    161g of Liquid Egg Whites
    1 Whole Egg
    1 packet of High Fiber Maple Brown Sugar or Cin. Swirl (Gen. Mills) Oatmeal
    122g of Libby's Pumpkin
    114 of Oikos GY

    Pour on Griddle, I usually place 32g of PB b/w the stack when finished and top with 60g of Chocolate Walden Farms, and it comes out looking like such:


    get PB2, stir it up, put it on top but lose 80% of the fat content... profit
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  28. #28
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    and guess what I just found in the fridge (wife was hiding)..very nice Layne, never thought of it
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  29. #29
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    5-5-12

    AM Weight (198.4) PREP LOW!!

    Again, after tweaking my hammie earlier this week I was a bit skeptical of today's workout. However, everything went perfectly, with most of the w/o focusing on occlusion. Just finished up a great w/o with an awesome meal of Joseph's Lavish Bread topped w/Truvia, Cookies & Cream Arctic Zero, Egg White Omelet with shredded cheese, mushrooms and turkey bacon and the usual....A bag of pre-sliced Pictsweet Sweet Potatoes topped w/Walden Farms Pancake syrup.

    Sitting pretty this late in the day with around 125 carbs or so left in my macs, Mama Fu's Steam Bowl is sounded pretty good for tonite!! Be well all!!

    (Reverse, facing pad) V-Squat

    3PPS x10, 4PPS x 8, 5PPSx 4 reps

    SS last set with Leg Xtension Stack X 6 Reps

    Occluded Leg Xtensions (3 Clusters)

    Seated Leg Curls (2 Clusters) both w/drops to failure

    Seated Calf Press
    5Platesx12, 6x10, 7x8

    Roman Calves
    4Plx15, 5x10, 6 x6 reps

    Standing Calf Stretch

    V-Squat 5PPS x 60 seconds
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  30. #30
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    Seriously, just had one of the best re-feed meals of prep, my wife conjured up a helluva' dinner for me, lol.

    The fruit pizza is comprised of the following:*1 Mama Mary's Crust, 227g of Oikos, 140g of Strawberries, a lil' cinnamon on the crust, mix with 30g of Walden Farms Choc. and topped with Cool Whip...

    The "chips" are just one Joseph's Lavish bred with cin. & 1 packet of Truvia, SOO GOOD and FILLING
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