Mo, Jaim & Vytis’ Glute Shredding 2012 Contest Prep

[jaim91]

Just finished cooking, prepping and packing my meals for the next 2 days. My mom and I went to a farmer's market on Saturday, and bought emu, venison, bison and duck. Tomorrow is my first time trying an emu burger - so exciting!!!

Coach gave me an extra 400 cal cardio session thrown into the week.

sigh.

Done this morning
UPPER POWER

Flat dumbbell - 55x6
Cable row - 110x6
Wide grip pulldown - 115x5
Cable upright row - 105x4
Cable tricep extension - 110x6
Hammer curl - 30x6

cardio - 60 min.

DIET

hit my macros - thank gd they're not changing!!!

[The_Animal11]

so, looking at the pics here (which i approve of tremendously btw), jaime:

i think you will get a lot more ham action if you picture your back shots more like a leg curl, top squeeze of a GHR, or a really ham-focused SLDL than a butt-out. i don't know how everyone else does it, but when I'm in pretty much any of my back shots, my butt is pretty much... for lack of a better term... in full humped-forward mode. might not be to the ham and glute showing through leanness quite yet, but it'll make a big difference when you are.

also, on the front and back relaxed shots, once you get past your lats/rear delts, are you pretty much just letting your arms hang? the way they're oriented, kinda looks like it. i personally feel like its much easier to flare my lats if my elbows are down a little more. also (for me at least) puts me in a little easier position to really bare down on my upper arms. (notice how much relatively farther out your arms seem when you compare them to Vy's pics).

finally, squeeze the crap outta your biceps on that ab and thigh! just cuz its called ab and thigh doesn't mean you get to forget about your arms! i know theres more bicep there than that!

[sammykapp]

I endorse the Farmer's Market meat purchases. All of them. What form/cut did you get the duck in? Duck breast?

[The_Animal11]

I endorse the Farmer's Market meat purchases. All of them. What form/cut did you get the duck in? Duck breast?

this. love venison, bison, and duck is one of my top two favorite proteins (the other is actually rabbit)

[Vytis]

Thought we could use a bump of some of the good stuff from the last page. 11 weeks out baby!

Rocking the RDB:



Miss J showing off the V-Taper



My (semi) gun show:



My lower back is mad. So instead of causing a total revolt by proceeding with Sheiko I decided on a straight leg (with a little chest) workout this morning:

Leg Extension -160x30, 210x20, 265x16x16x16x16
Leg Curl - 120x20, 145x20x20x20x20x20
Chest Press - 140x20, 160x16, 220x12, 240x8, 260x6
Leg Press - 630x16x16x16x16x16
Calf Raise - 630x16x16x16x16x16

PWO Cardio - 30 min TM

[jaim91]

152.2 today!

That's down from 152.8 yesterday. Not getting too excited, it's all about week to week changes.

Mister R showing off the V-Taper


My (semi) gun show:

Thought we could use a bump of some of the good stuff from the last page. 11 weeks out baby!

Thanks for posting again, Rob! What about the other 2 youtubes? Did they turn out well?

My lower back is mad.

Ruh-roh...

I endorse the Farmer's Market meat purchases. All of them. What form/cut did you get the duck in? Duck breast?

Duck breast, baby.

Mummy is making it.

this. love venison, bison, and duck is one of my top two favorite proteins (the other is actually rabbit)

Is Rabbit lean?

I also like ostrich, it's just very dry.

so, looking at the pics here (which i approve of tremendously btw), jaime:

i think you will get a lot more ham action if you picture your back shots more like a leg curl, top squeeze of a GHR, or a really ham-focused SLDL than a butt-out. i don't know how everyone else does it, but when I'm in pretty much any of my back shots, my butt is pretty much... for lack of a better term... in full humped-forward mode. might not be to the ham and glute showing through leanness quite yet, but it'll make a big difference when you are.

also, on the front and back relaxed shots, once you get past your lats/rear delts, are you pretty much just letting your arms hang? the way they're oriented, kinda looks like it. i personally feel like its much easier to flare my lats if my elbows are down a little more. also (for me at least) puts me in a little easier position to really bare down on my upper arms. (notice how much relatively farther out your arms seem when you compare them to Vy's pics).

finally, squeeze the crap outta your biceps on that ab and thigh! just cuz its called ab and thigh doesn't mean you get to forget about your arms! i know theres more bicep there than that!

Matt! I need to pose with you on Skype (semi-serious...). That would help so much.

I have no idea what you're talking about in terms of the hams/glutes (sorry!), but you're totally right about my arms hanging and flexing my bis. You were really bang-on. I'll pay attention to it from now on, and keep posting pics.

[jaim91]

Today: LOWER POWER

Stationary lunge - 55x4
1-leg extension - 120x5
Standing leg curl - 110x6
Calves (seated) - 45kgx6
Hanging Leg raise - 4 sets

CARDIO

30 min intervals on recumbent... 20 min MISS elliptical

DIET

So far, on point

[HoosierHardGain]

J-Me, as always, I'm uber pumped by what you're accomplishing! Keep it up!!!!!!!!!!!!!!!!!!!

[MoEcho]

^^ Me too! They're kicking a@@ and keeping me in line!!

So, I listened to the Boss Lady and trained in a tank top tonight ...... for the first time in ..... well EVER. Maybe my arms aren't as fat as I though! LOL Twas nice to see what's going on under the clothes... sorta. I am behind (IMHO) in terms of where I need to be at 11 weeks out BUT -- I am seeing progress and I'm loving every second of this prep!!

DO WORK.

Wuvs Mo

Edit: I have a pretty pic of my refeed....... but stupid Photobucket is being a pain........... ugggggg

[The_Animal11]

Matt! I need to pose with you on Skype (semi-serious...). That would help so much.

I have no idea what you're talking about in terms of the hams/glutes (sorry!), but you're totally right about my arms hanging and flexing my bis. You were really bang-on. I'll pay attention to it from now on, and keep posting pics.

its much easier to demonstrate in person than to explain i think haha. but the main thing is, on the back shots ya gotta crank on them, just has hard as you do the quads on front shots. its a much more awkward MMC to make, but it makes a HUGE difference when you turn from the judges on stage (especially because so few people realize how important it is. all i can really think to describe it as, is that its pretty much the same feeling as when you are really pulling through your hamstrings and butt on a SLDL, or some people like to think of it as doing a hamstring curl against the floor (theres a video of one of my overall posedowns on my ******** page... if you watch the back relaxed shots, you can see the second my legs go from kind of stuck back and relaxed to full ham/glute squeeze... sometimes watching it happen helps)


PS- rabbit is much more lean than duck, thats for sure

[sammykapp]

How did your mummy cook the duck? It's actually a pretty interesting meat to cook. Having grown up with it to the point it was trimmed of all fat and overcooked a good part of the time, I've since had it in ways where it is cooked slightly less rural MN style. Very rich in flavor.

Venison tenderloin is a true culinary delight. I mean, if you ate for enjoyment.

[Vytis]

Well I did make it through 4 weeks of Sheiko before my back said enough's enough. So I'm switching things up a bit.

Weird thing happened this morning. As I'm getting ready to go to the gym this morning I had "I Can't Go For That" by Hall & Oates running through my head. So guess what song just starts on the radio as soon as I started my car? This happens a lot it seems....strange days indeed....

Anyways, here's the workout:

Chest & Back

Incline Press - 155x12x12, 195x10, 245x7, 285x3, 305x1x1, 285x3x3x3
CG Pull Down - 140x12, 180x12, 200x12, 220x10, 240x6x6x6
Pull Up - BWx10x10x10x10
Decline Press - 285x6x6x6x6
1 Arm RG Pull Down - 125x12x12x12x12
Incline Flye - 50x12, 75x8x8

PWO Cardio - 25min EP

[jaim91]

Good afternoon everyone!

It's just a cardio day for me today, so I also practiced posing (for bodybuilding, not WPD) for about 30minutes. Then I did girlswithiphones.com





This is with 3 meals in me. So I think I'm coming along...

Well I did make it through 4 weeks of Sheiko before my back said enough's enough. So I'm switching things up a bit.

What's the actual plan now?

How did your mummy cook the duck? It's actually a pretty interesting meat to cook. Having grown up with it to the point it was trimmed of all fat and overcooked a good part of the time, I've since had it in ways where it is cooked slightly less rural MN style. Very rich in flavor.

Venison tenderloin is a true culinary delight. I mean, if you ate for enjoyment.

She hasn't yet. I'm assuming she'll pan sear. Is that an option?

Ya... not so much on the latter statement.

its much easier to demonstrate in person than to explain i think haha. but the main thing is, on the back shots ya gotta crank on them, just has hard as you do the quads on front shots. its a much more awkward MMC to make, but it makes a HUGE difference when you turn from the judges on stage (especially because so few people realize how important it is. all i can really think to describe it as, is that its pretty much the same feeling as when you are really pulling through your hamstrings and butt on a SLDL, or some people like to think of it as doing a hamstring curl against the floor (theres a video of one of my overall posedowns on my ******** page... if you watch the back relaxed shots, you can see the second my legs go from kind of stuck back and relaxed to full ham/glute squeeze... sometimes watching it happen helps)

I was working on it SO hard this afternoon, totally having you in mind. I'll check ********. But seriously, can we skype at some point in the next 10.5 weeks?

^^ Me too! They're kicking a@@ and keeping me in line!!

So, I listened to the Boss Lady and trained in a tank top tonight ...... for the first time in ..... well EVER. Maybe my arms aren't as fat as I though! LOL Twas nice to see what's going on under the clothes... sorta. I am behind (IMHO) in terms of where I need to be at 11 weeks out BUT -- I am seeing progress and I'm loving every second of this prep!!

DO WORK.

Wuvs Mo

Edit: I have a pretty pic of my refeed....... but stupid Photobucket is being a pain........... ugggggg

YAYYYY PROGRESS!!!! And the fact that you listened to the tank top comment! SWEET!

J-Me, as always, I'm uber pumped by what you're accomplishing! Keep it up!!!!!!!!!!!!!!!!!!!

I'm actually doing it this time Hoos! Down about 25lbs in 18 weeks! CRAY CRAY!

[ArchAngel'73]

I really don't know what to say after reading/looking...I'm damned impressed with all of you!

[Vytis]

Nice update pics Jaime - keeping our journal popular by showing off the abs.

Hey Brian, thanks for the props. Just trying to keep up with the pack.


I have switched my split this week (4 weeks of Sheiko did in my lower back). I'm running this:

Day 1 - Legs
Day 2 - Back & Chest
Day 3 - Shoulders & Arms

I'll do this cycle twice a week. Now if I had the time I'd go Arnold style, run a double split routine and hit each muscle three times a week. But I am not a genetic freak (or Austrian for that matter), so twice a week it is.


Here's this morning's workout:

Shoulders & Arms

Side Lateral - 40x16, 65x8x8
EZ Bar Curl - 75x12, 115x12, 135x10x10
Triceps Press Down - 85x16, 100x16, 115x12x12
Upright Rows - 105x14, 125x12x12
DB Curl - 55x8x8
OH Extension - 135x12x12x12
Rear Lateral - 175x12, 205x12x12x12
Shoulder Press - 280x12x12x12x12

PWO Cardio - 25 min TM

I was feeling pretty rundown this morning. Strength and energy was low. I'm hoping this is just an off day, but am worried that the increased cardio and reduced calories are affecting me already. We'll see tomorrow when it's back to legs.

Happy Thursday!

[jaim91]

Rob, take a look at the High volume workout that Arnold has in his Encyclopedia (not the Am/pm one). I think it's 5x/week.

I did that and got CRAZY ripped for summer. Unless you know your body responds better when you train everything 2x/week

I really don't know what to say after reading/looking...I'm damned impressed with all of you!

You're a sweetheart!

[Vytis]

Hey Jaime

I remember we did one of the leg workouts way back when. I'll have to take a look at that workout...

[Vytis]

It just happened again.

I was getting a coffee in the cafeteria and Sloan's "If it Feels Good Do It" was playing in my head. And what's starts to play on the internet radio 10 seconds after I sit down at my desk. This is getting nuts...

[MoEcho]

Herro BB.Com

Rob and Jme's updates are much more interesting than mine, so I'll keep it brief.

I am sick #fail Just cardio for me tonight as both would probably not be the best idea, and YES I ran it by the boss first. lol

My back is ...... ***. Chiro twice this week and twice next week. No deadlifts. Apparently I have more swelling in the left lat and such .. and my glutes and hips are tight. Who knew?! I also have to be careful to not Hyperextend like EVER and take it easy with the weighted vest work as per the Doc. Got it.

I will see a new low on Saturday. I feel a 'whoosh' coming on. DO IT!

Edit: Photobucket is finally working, so here's Monday's refeed pic.



Sweet taters with PB, and oats with a side of splenda and cinnamon

[The_Animal11]

I was working on it SO hard this afternoon, totally having you in mind. I'll check ********. But seriously, can we skype at some point in the next 10.5 weeks?

sure

[jaim91]

151.8 this am!!!

I'm freaking out. I night ate yesterday, again, so I was actually worried about my weight. I weigh in (for the weekly one) on Monday, and I'm at the cottage all weekend with no control over what's made (only quantity, not quality), so I was hoping to go INTO the weekend 0.8-1lb lighter than Monday. Lo and Behold, I am 1lb lighter than Monday. SOLID!!!!

Interviewed her (http://gallery.rxmuscle.com/index.ph...ybuilder=22289) for a magazine article yesterday. I was SO motivated after speaking with her - one of the most down to earth, gracious, honest women I've ever "met", and completely inspiring when it comes to life and bodybuilding. A resource I hope to keep on hand for the rest of my prep

Yesterday's workout: Upper Hypertrophy

Incline barbell bench - 110x8
Motorcycle row - 95x12
1 arm lat pulldown - 65 x 12
Cable front raise - 60 x 10
Tricep pressdown - 110x11
Incline dumbell curl - 25x10

Cardio: 15 min elliptical + 30 bike intervals

Today is Lower Hyper at my new gym. My training partner and i want to go super crazy!

Hey Jaime

I remember we did one of the leg workouts way back when. I'll have to take a look at that workout...

i have them written down if you want!

I am sick #fail Just cardio for me tonight as both would probably not be the best idea, and YES I ran it by the boss first. lol

My back is ...... ***. Chiro twice this week and twice next week. No deadlifts. Apparently I have more swelling in the left lat and such .. and my glutes and hips are tight. Who knew?! I also have to be careful to not Hyperextend like EVER and take it easy with the weighted vest work as per the Doc. Got it.

I will see a new low on Saturday. I feel a 'whoosh' coming on. DO IT!

Edit: Photobucket is finally working, so here's Monday's refeed pic.

my gym doesnt allow deadlifts; you can still build/maintain muscle on the glutes/hammies without it You'll be ok fo sho!

I think you mentioned not doing the weighted vest and hypers in previous post - did you go to see another chiro?

i hope the cold goes away ASAP! Need you healthy!

sure

xo

[MoEcho]

Hey Boss. The same Chiro. After more assessment and poking around back there, she thinks I need to be more careful than first thought. The swelling is concerning her and I've been having 'attacks' where my back will seize up completely and I get nautious Something about the T-10 and the nerves associated with digestion/stomach. I have to Google more about this.

The major is still battling food poisoning #fail and the bablet is still really congested/sneezy too!

Cross your fingers that we all get better asap. I need things to be back to normal

[Vytis]

Hey Heidi - we do need you in tip top shape. I hope everything clears up soon. Sending the vibes to Jordyn and The Major too.


Legs felt pretty good when I woke up this morning, so I gave them the green light to train:

Leg Extension - 165x22, 185x20, 225x20, 245x18, 265x18x18, 285x12x12
Leg Curl - 125x20, 145x16, 175x10x10x10x10
Squats - 155x6, 195x6, 245x4, 285x4, 305x3x3x2, 285x4
Leg Sled - 405x10x10, 325x16
Calf Raise - 405x12x12x12x12x12x12

PWO Cardio - 22 min Bike. Not planned, just for fun.

It's Friday!!!!

[Bo_Flecks]

Legs felt pretty good when I woke up this morning, so I gave them the green light to train:

Green light indeed.

I'm looking forward to when my legs show the vascularity you have going in yours, Robert.

[Vytis]

Green light indeed.

I'm looking forward to when my legs show the vascularity you have going in yours, Robert.

Thanks Steve. My upper body is looking forward to seeing the type of vascularity my legs enjoy too. Maybe someday...




Jaime - need more Vlogs...

[jaim91]

I was thinking that Rob I'll do one tonight when I get home. Thanks for keeping me honest 'in person'!!!

[MoEcho]

Upper Power for me tomorrow -- so excited! I'm a bit better today, so by tomorrow PM I should be good to go for a strong session.

I owe Jme some progress pics this weekend too .... seems everyone gets excited about n00dez, so i MAY post em up

[jaim91]

For Rob (and everyone else )



http://www.youtube.com/watch?v=bgaKi...-3vLi7a2WUctNg

*Ignore what I say. I'm 7, 9, 10 and 11 weeks out. The 10 week out one is the big one

Uncle Richie's Leg Workout

My training partner and I always have so much fun with this. Uncle Richie = Rich Gaspari. We read this in an IRONMAG one day, and decided to give it a try. Neither of us could breathe. Once a month, when we feel we both need a swift kick in the @ss, we go back to it. Today was that day.

Lying leg curls - 5 sets of 15 reps - Last set do 3 drop sets of 15 reps

Stiff legged Deadlifts - 4 sets of 15 reps

Leg Extensions - 5 sets of 12 -15 reps. Last set do drop sets 3 times with negatives on the last set.

Leg Press

4 sets of 20 reps, increasing weight each set, last set is a drop set of 15 reps.

Hack Squats

3 sets of 15 reps. Increase weights each set to 3 plates on each side (this is my maximum), and drop a plate each set until down to one plate.

Front Squats supersetted with Walking Lunges - 3 sets 20 reps of Squats with 15 reps on each leg of walking lunges.

CARDIO

20 min Stepmill + 25 min upright bike - loving the stepmill. so great to be at a gym that has it!!!

Upper Power for me tomorrow -- so excited! I'm a bit better today, so by tomorrow PM I should be good to go for a strong session.

I owe Jme some progress pics this weekend too .... seems everyone gets excited about n00dez, so i MAY post em up

[MoEcho]

Blasted away at upper body tonight. Felt good to be back in the gym. I hate getting sick. I only missed like 2 sessions, but DAMN! It felt like forever!!

I did NOT (will not) miss any cardio ....... ever.

I took a few crappy cell phone pics. I'll get better ones tomorrow.

Peace Out

[Vytis]

Nice Vlog Jaime and thanks for the FB message!

Heidi, great to hear that you're back in action. Looking forward to the pics.

What a messed up day yesterday was. Up since 2am, and feeling like crap all morning, I was worried that I wasn't going to get my workout in. But I was able to nap during Evan's am nap, and Jennifer was good enough to let me sneak away during their lunch. In the afternoon our friends were having a B-day party for their 4 yr old son. Evan had a blast in their pool. Nathan wanted no part of it. He was happy playing inside with all the Lightning and Thomas toys -typical....

Here's the workout:

Decline Press - 195x12x12, 245x10, 265x10, 285x8x8x8
Lat Pull Down - 140x16, 200x12, 240x8x8x8
Incline Press - 245x8, 265x4x4x4, 245x8
CG Pull Down - 240x8x8x8x8
Pec Dec - 175x16, 205x12, 220x12, 250x10, 265x8
RG Pull Down - 200x14, 280x8x8

Shoulder and arms sometime today....Happy Sunday!