…Intensity is defined as “exceptionally great concentration, power, or force”…
…Insanity is defined as “the state of being seriously mentally ill; madness”…
…well my question is…what happens when you combine these 2 words with a natural bodybuilder…I’ll tell you what happens…LEGENDS ARE BORN…
BTK, Flag Nor Fail, Outwork, or whatever label you follow, the mind set is the same…MIND OVER MATTER, NEVER GIVE UP, and ALWAYS GIVE IT EVERYTHING YOU HAVE…and then dig deeper...
…For those of you who don’t know me…
My previous 1st Offseason and 2nd Pre-Contest Log:
http://forum.bodybuilding.com/showth...hp?t=140726431
My website with blog and daily training/nutrition/fitness-related articles:
www.natural-pursuit.com
…long story short…I was always an athlete (basketball, soccer, lacrosse, amateur boxing, fencing) until I got a career ending concussion my Junior year of high school…
…found my true passion in bodybuilding, nutrition, and the healthy lifestyle leading to me becoming a competitive natural bodybuilder and majoring in Nutrition & Dietetics at Seton Hill University…
Past Shows
2011 NGA S.V.C.
1st Place Men’s Open Lightweight
2nd Place Teen’s
2012 USBF B.O.Y.
1st Place Men’s Open Bantamweight
I worked with prep coach and NGA/IFPA Pro Bodybuilder Derek Natcher for both shows and for the 1st 4 weeks of this offseason…I must say it was a tremendous experience and he is a great person and coach….
…But now I want to take the time to learn my body better…to really understand what works best for me…this led to my decision of doing my training and nutrition by myself from now on…I have a general idea of how my body responds and will keep this log updated daily…
…on top of me having a general base idea of training/nutrition, I know there are MANY veterans on this forum filled with knowledge…I hope to be able to learn from all of their experience as I continue on this journey…
…my current plans are to take the next 2+ years and GROW…and the purpose of this log is to show the validity of MIND OVER MATTER and what can be accomplished with HARD WORK and DEDICATION…my goal is not only to better myself, but to inspire and help others along the way…bodybuilding is a journey…a way of life…and I plan on enjoying every second of it and help others to do the same!
…with all that in mind…stick around…and watch as I combine INTENSITY with INSANITY…in and out of the gym!!!
My Overall Transformation Highlight Video
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07-14-2012, 04:52 AM #1
...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey
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07-14-2012, 04:54 AM #2
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07-14-2012, 07:24 AM #3
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07-14-2012, 08:57 AM #4
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07-14-2012, 09:31 AM #5
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07-14-2012, 10:54 AM #6
Thanks man! Now time to add some mass to that frame
and yeah concussions blow...mine kept me in bed for a couple months and barely ate...but it led me to find bodybuilding so its all gooooood hahaha
Thanks man! more intensity to come! NO QUIT!!!!
ahh juicy! was hopin you'd find your way over here settle in and have some good eats...its gunna be a while hahahaadvertising not permitted
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07-15-2012, 07:42 AM #7
Starting Stats:
Name:
Alex Kikel
Age:
19
Current Weight:
148.5 lbs
Years into Bodybuilding:
about 1.5
Current Nutrition:
Normal Days – 230 protein / 110 carbs / 45 fat
High Days – 155 protein / 210 carbs / 40 fat
*High day is placed every 4th day and always on a weight training day
Current Weight Training:
2 on 1 off approach (off days are usually cardio days)
A: Chest, delts(medial, superior), triceps
B: Back, biceps, posterior delt, traps
C: Quads, Glutes, Hams
*Abs – (Non-weighted work is done everyday, first thing in my workout as my core is a weak point I am trying to bring up) (Weighted work is done every other day as an ending to my workout)
*Calves – every other day
Current Cardio:
Low Intensity – 2 sessions per week – 30 mins per
High Intensity – 1 session per week – 5 min warm up, 10-15 min intervals, 10 min cooldown
(I do a variation on my HIIT. Its a boxing style of intervals - half of my intervals on jump rope then the other half on the heavy bag.)Last edited by NaturalPursuit; 07-15-2012 at 12:30 PM. Reason: slight change
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07-15-2012, 07:46 AM #8
"Yesterday and today were originally going to be rest days in order to allow my muscles to recover as they were CRAZY sore! Recovered faster than exspected and woke up this morning feeling ready to impliment my NEW OFFSEASON HIIT!"
Lets GOOO!!! Jump Rope/Boxing time!!!
Warm up - 5 mins- on treadmill (5 speed)
Intervals - 10 mins - 5 on jump rope - 5 on heavy bag (45 seconds at half speed then 15 seconds all out)
10 mins- Cooldown on treadmill
5 mins @ 5 speed
3 mins @ 4 speed
2 mins @ 3 speed
After killing my core all week with my weighted and non-weighted ab routines...its time for my weekend core work!
Vacuums- 4 sets
40 sec
45 sec
45 sec
50 sec
...post cardio bicep shot
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07-16-2012, 05:44 AM #9
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07-16-2012, 05:59 AM #10
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07-16-2012, 06:22 AM #11
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07-16-2012, 06:22 AM #12
"BIG training day...leg rotation 1 and weak point training...LETS GET SOME WORK DONE!!!"
#1 - Ab Circuit - 2 sets (no break in between exercises)
1. Hanging leg raises (legs straight)-
26.
2. Crossbody crunches-
27.
3. Planks (imagine pulling elbows into knees)-
+25 lbs x 44 seconds
4. Bench reverse crunch (knees bent)-
23.
ab weak point training was MURDERED! INSANE BURN!...LEG TIME!
Bb back squat- 2 sets
(8-10 reps) 225 x 8
(20+ reps) 165 x 21
BIG start to my workout! Ass hit the floor after that 2nd second!
Close stance leg press- 2 sets
5 pps x 11
4 pps x 17 dropped 3 pps x 17 dropped 2 pps x 17
INTENSE BUUUUURN! NOW WE'RE WORKIN!
Extensions- 2 sets
(2 second holds , 4 second negatives)
100 x 12
120 x 8 dropped 100 x 5 dropped into 12 forced reps with 80
hamstrings and glutes...get ready for WAR!!!
Lying leg curls- 2 sets
(5 second negatives)
60 x 16
70 x 8 dropped 50 x 10
SQUEEZE AND GROOW!!!!
Seated leg curls- 2 sets
(2 second hold , 4 second negatives)
70 x 10
75 x 8 dropped 65 x 10
TEARIN THESE MUSCLES APART!
Bb lunges- 2 sets
95 x 12
135 x 8 dropped 45 x 16
Ab/adductor- 1 set to failure
Away- 90 x 14 dropped 80 x 10
In- 90 x 14 dropped 80 x 6
...gotta build the detail into my lower back...CHRISTMAS TREE...you know the goal...
Reverse hypers- 2 sets
(2 second squeezes)
+5 lb db between feet x 8
+5 lb db between feet x 8 dropped 0 x 8
Hypers- 2 sets
(2 second squeezes , hands behind head)
5 x 10
(pyramid , no hold- 6 reps per) 0. 5. 10. 5. 0.
Calves #2 - reps then pyramid...WEAK POINT TIME!!!
Standing body master machine calf press- 2 sets
190 x 8
(pyramid - 8 reps per ; forced if needed) 100. 145. 175. 145. 100.
Seated calf press- 2 sets
(toes pointed in)
105 x 10
(pyramid - 10 reps per) 45. 90. 100. 90. 45. (last drop got 22 reps)
#2 - Abs Weighted...GOTTA FORCE THESE CORE TO GET STRONGER AND GROOOW!!!!
Yoga ball crunch (weight held in front)-2 sets
35 x 13
25 x 13 dropped 10 x 13
Weighted bench reverse crunch (db between feet)- 2 sets
10 x 12
10 x 12 dropped 5 x 12
(6-8 reps) Db side bend- 2 sets
70 x 8
75 x 6 dropped 65 x 6
...AMAZING workout...pushing my body further and further EVERYDAY...NO QUIT...advertising not permitted
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07-16-2012, 07:45 AM #13
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07-16-2012, 01:41 PM #14
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07-17-2012, 05:58 AM #15
"Gym opens...I'm there READY FOR BATTLE...with INSANE DOMs in my legs from yesterday's workout, I'm pumped up for today's challenge...CHEST DAY!!!"
#2 - Ab Circuit - 2 sets (no break in between exercises)
1. Decline crunches (chest out, hands up in front of face)-
23.
2. Decline twists (hands out in front, face forward)-
23.
3. Hip thrusts-
23.
4. Flat Quick crunches (knees bent and toes locked under something, chest out, hands on knees from finger tips to wrists)-
42.
abs are on FIRE!!! HUGE start!!!
Scaps:
I, Y, T- 2 set
2.5 x 16
When I began working out I usually avoided a lot of barbell bench work as it bothered my shoulder...time to get the form down and GROW!!!
Incline bb- 2 sets
(5 second negatives)
32.5 ps x 8
40 ps x 4 dropped 25 ps x 8 into 1 1/2 reps 10 ps x 8
SLOOOOW negatives and focused on contractions!
Flat bb- 2 sets
(5 second negatives)
25 ps x 12
35 ps x 6 dropped 25 ps x 8
CRAAAAAZY PUMP!!!...form was spot on!!! NO shoulder pain!!!
Standing cable flys- 2 sets
(2 second hold and 2 second stretch)
25 x 12
30 x 8 dropped 20 x 12
stretchin this chest out to grow! BOULDER DELT TIME!
Single arm db side lateral (leaning sideways on bench - 45 degrees)- 2 sets
(2 second holds)
15 x 9
12 x 12 dropped into fast 10 x 12
MORE!!!
Standing Bb press- 2 sets
75 x 9
85 x 4 dropped 65 x 5
Intensity is SKY HIGH! Breakin down boundaries and hittin PRs!
Kikel delt raises- 2 sets
(standing side lateral into front raise , switch each rep)
20 x 12
30 x 5 dropped 15 x 10
***Non weighted dips to stretch- 2 quick sets
14. 7.
...time to hit these TRICEPS!!! Gotta form em into MASSIVE HORSESHOES!!!
Palms facing pulldowns (back on pad)- 2 sets
(2 second holds)
50 x 12
60 x 6 dropped 40 x 14
FINISH STROOOOONG!!!
Close grip db press ss behind the head db extension- 2 sets
Close grip db- 35 x 10
40 x 6
Db extension- 35 x 8
30 x 14
...another AMAZING workout with INSANE pumps and CRAZY HARD contractions...gotta love the pain
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07-17-2012, 06:26 AM #16
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07-17-2012, 06:43 AM #17
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07-17-2012, 06:47 AM #18
MACRO UPDATE:
As I am taking care of my own reverse diet, I am going to be trying some new things and seeing how my body responds to it.
Previously, my protein intake was around 1.4-1.6g per lb of bodyweight. I am going to be reducing that intake to 1.2-1.3g per lb of bodyweight and replacing the extra calories with carbs.
My Offseason Protein Approach:
Normal days - keep at 1.2 - 1.3 grams per lb of bodyweight (180g-195g at a bodyweight of 150 lbs)
High days - keep around 1g per lb of bodyweight (150g-160g at a bodyweight of 150 lbs)
New Macros:
Normal Days - 195 protein / 145 carbs / 45 fat
High Days - 155 protein / 210 carbs / 40 fat
Going to see how this affects my body for the next couple of days and go from thereadvertising not permitted
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07-17-2012, 07:25 AM #19
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07-17-2012, 07:29 AM #20
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07-17-2012, 08:02 AM #21
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
At the calorie levels you have now (based on your updated P/F/C) are you in a surplus? For me, I like to keep fats to a minimum of 50g during prep. I carb cycle some, so on off days, I'll drop carbs a little and bring fats up. In the off season, though, I may push fats from 80 to 100g per day. Like anything in natural BB, you'll have to experiment a little but I think higher fats does wonders for hormone levels and keeping testosterone at optimum levels.
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07-17-2012, 09:01 AM #22
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07-17-2012, 10:25 AM #23
As I previously mentioned, I am currently attending college for my degree in Nutrition and Dietetics! That, coupled along with the fact that I am a bodybuilder and my family completely revolves around food, I of course, LOVE FOOD!
Besides my workouts, food is the next best thing for me and I enjoy EVERYTHING I eat! And since food is such a big part of bodybuilding, I believe people just need to learn moderation! Eat a lot of fruits and vegetables and get your protein from a variety of sources!...then enjoy a snack or 2!
"Train BIG...eat BIG!"
...So...time to begin posting some food pics! Here are a few of the foods I've enjoyed over the past couple of days and will begin to post food updates more often!
Banana with Peanut Butter and Sprinkles
Choco iced thumbprints
Sarris Chocolate HardCap Ice Cream
Pan fried Apples
Egg Cake
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07-17-2012, 12:54 PM #24
Two huge sessions Alex
Awesome volume and intensity
Bb back squat- 2 sets
(8-10 reps) 225 x 8
(20+ reps) 165 x 21
BIG start to my workout! Ass hit the floor after that 2nd second!
Kikel delt raises- 2 sets
Not sure about some of that food p0rn though!
Give me a steak anytime"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-17-2012, 01:07 PM #25
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07-17-2012, 01:18 PM #26
Thanks man! Changing some things around this offseason to grow like mad! And I'll have to get a vid up for Kikel delt raises...they burn LIKE CRAZY!!!
As for the food p0rn, thats just what I took pictures of...you should have SEEN the surf n turf I made for myself the other night...you would have died hahaha...tasted so good!!
Hey man welcome in! After seeing those pics of you from your last show, I have even MORE motivation to gain muscle now! You looked INSANE!!!advertising not permitted
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07-18-2012, 05:52 AM #27
"Weak point training and cardio day...ALWAYS READY!!!"
#1 - Ab Circuit - 2 sets (no break in between exercises)
1. Hanging leg raises (legs straight)-
30.
2. Crossbody crunches-
30.
3. Planks (imagine pulling elbows into knees)-
+25 lbs x 50 seconds
4. Bench reverse crunch (knees bent)-
25.
Yeah...core work...EVERDAY...gotta get those Paul Revelia SHREDDED ABZ!!! OUTWORK!!!
#1 Calves - reps then drop - 2 second holds on every rep
Seated calf press- 2 sets
(toes pointed in)
160 x 12
180 x 8 dropped into no holds 90 x 33
Standing smith machine calf press- 2 sets
335 x 9
365 x 7 dropped 315 x 8 dropped 225 x 11 dropped 135 x 20
CRAAZY burn!!! Forcing my muscles to grow!!!
#1 - Abs weighted
Weighted hanging leg raise (db between feet, dip platform)- 2 sets
5 lb db x 10
5 lb db x 10 dropped 0 x 10
(10-12 reps) Db side bend- 2 sets
65 x 12
70 x 10 dropped 60 x 10
Rope Cable crunches- 2 sets
(2 second holds at bottom)
130 x 16
140 x 8 dropped 120 x 14
Cardio time!!!
-Life Fitness Elliptical:
Distance - 3.06 miles
Time - 30 mins
...overtraining?...maybe...
...but that's how I like it...MORE PAIN!!!
*About half a pound of delicious green peas and whey protein post workout! mmmm!!!advertising not permitted
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07-18-2012, 06:26 AM #28
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07-18-2012, 06:58 AM #29
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07-18-2012, 07:07 AM #30
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