Awesome season. Great head start to the off season as well.
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11-30-2012, 06:38 AM #481
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11-30-2012, 06:46 AM #482
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12-01-2012, 05:35 AM #483
Upper Body "B"
Chins x 3 x AMAP- 15, 15, 12
Dumbbell Rows (100s) 3x12
Flat Bench 225 lbs 3x10
Incline Press (75 lbs dumbbells) 1x12, 1x12, 1x10
Lying triceps extensions 2x12 (80 lbs)
Incline dumbbell curls 2x10 (40s)
CHO 280...morning BW 188 lbs...
Tonight taking the G.F> on a date to our fav. seafood place for a well deserved date night. :-)
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12-01-2012, 07:33 AM #484
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12-01-2012, 03:39 PM #485
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12-02-2012, 06:02 AM #486
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12-02-2012, 06:03 AM #487
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12-02-2012, 08:20 AM #488
brotha if you have never done single leg presses with one foot on the ground, it helps a lot with back rounding.. lyle recommended it in his squats vs. leg press article and while I still do squats I now only do single LPs never double because I was a chronic back rounder at the bottom as well.
one foot on the floor and keep the other heel in line with whatever hip joint you are using, feelsgoodman and if you keep your other foot completely flat on the ground and both cheeks on the seat I have only experienced lumbar de-arching (back goes straight), never roundingJohns Hopkins '16
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12-02-2012, 01:40 PM #489
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12-02-2012, 04:39 PM #490
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12-03-2012, 09:23 AM #491
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13602
My last show I was a bit of a mess. The two weeks in Australia between shows really did some damage and even though I was close to my lowest weight of prep it was a noticeably different look. I had to lower calories and increase cardio the last 10 days and my body just didn't want to do that any more. Overall I was happy I decided to do the show because I found I still had the desire. I just did a terrible job in Australia of dieting and lifting, although I did get engaged and had a birthday so I am not bothered by that.
I am keeping my bodyfat in check, not doing a true reverse. I am currently 210 and will stay at this weight for a few more weeks while I try to get my strength back up. Once I plateau I may increase some calories but for now I feel great and am enjoying the gym. Hell, I am still doing cardio which is something I have never done post contest previously.
2013 I want to remain lean, hit some PR's and a few Powerlifting meets. The plan right now is to compete in 2014 if I am able to make some decent progress and stay lean, making prep that much easier.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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12-03-2012, 10:01 AM #492
Awesome...congrats on the engagement brother...there is much more to life than just the stage right? :-) I hear you..I am still only at about 2400 cals/day myself still doing cardio 2x week and still SLOWLY increasing cals..but more than that I am adjusting macros and finding I am doing better with less protein and more carbs within those 2400 cals/day...learning things about my body for future reference I suppose..glad to hear you have a positive outlook for the next competition season...stay in touch my friend.
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12-03-2012, 10:41 AM #493
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12-03-2012, 11:42 AM #494
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12-03-2012, 12:31 PM #495
Yeah bro I did its all just visual man. No worries.
Just like say you posted a pic of yourself with a tan in downlighting and a semi dark room with a pump. I probably would of said holy crap man your looking like you gained 4lbs of muscle and lost like 2% bf since your contest what are u doing?
You need to keep in mind I was commenting on the photo and not you personally brah
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12-03-2012, 01:49 PM #496
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12-03-2012, 06:14 PM #497
lol two peop[le wanting to neg u and a few more asking wtf??? you are on a roll Thailand
anyway on with my log..legs workout "A"
for the third consecutive week my squat strength has decreased..not sure if its something mechanical or what but fighting to get 365 for 3...yet leg press strength and RDL strength is increasing...not sure whats up there but very discouraging..I am actually thinking about resting theback squats for a bit and working on front squats instead..
Did the single leg press this week as described by Texicus and it felt much better 4 plates per side (to take it easy today) 3x10 reps per leg..felt pretty good...
RDL 3x6 315lbs....not bad considering the lower back pain...
Standing calf raises 3x8...seated calf raises 3x12
stretched and noticed I was super pumped and vascular....guess if you cant move the big weights you gotta focus on getting the most blood in the legs as possible... :-)
gonna experiment with lowering fiber and for a bit and increasing carbs...think I may have been overdoing the fiber recently and causing gas and possibly poor nutrient uptake...
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12-03-2012, 07:26 PM #498
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12-03-2012, 09:06 PM #499
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12-04-2012, 01:12 AM #500
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12-04-2012, 03:24 AM #501
not sure about studies either but I seen a recent video of someone chatting (may have been Eric Helms) where they described a client they had that was taking in close to 100g of fiber and suffering from poor nutrient absorption...they lowered this number down and instantly he started making gains...without getting too gross I can basically tell by my bowel movements in the morning that I was eating a bit too much fiber...
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12-04-2012, 03:25 AM #502
yea I believe a full break may do me some good...switching to front squats may just be what I need for a few weeks...been hitting the regular squats very hard for a LONG time now....
morning BW 191 lbs after 330 g of CHO last night....here is a pic I tool this morning to show my "softer" chubbier conditioning for Thailand bro...lol
Last edited by Milone79; 12-04-2012 at 05:48 AM.
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12-04-2012, 06:11 AM #503
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12-04-2012, 07:11 AM #504
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12-04-2012, 07:48 AM #505
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12-04-2012, 08:37 AM #506
lol I know Thanks guys.... must be all the lighting camera angles etc... trust me when I am fat I will be the first to say it!!! Going to finish off this week then do a proper deload week with 50% of normal weights next week to see if I can get back on track with my squats....also spoke to my physiotherapist today and he is going to book me in for a full hour next week to work on my hips exclusively as I have lots of "crap" in them to sort out which we both believe may be hindering my squatting...
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12-04-2012, 04:18 PM #507
Back to beast mode tonight!!!
After a disappointing leg workout yesterday I bounced back strong tponight!!
Yates Rows 315 x 2x6, 320 x 6, 320 x 8!!
Close grip underhand lat pulldowns 200 x 12, 205 x 2 x 10!!
Flat Bench 275 x 4x 6..drop set on last set to 225 for another 3
Incline 185 x 10, 185x6..drop to 135 x 5, 135x10 for last set..guess I blew my load on the flat bench..didnt relly mind as I was still stoked from getting so many reps with 275 on the flat bench.. :-)
Dips ASMAP 3x12.....the preacher curl bench was out of order (guess its getting re-upholstered so I did standing barbell curls with 110 lbs 2x10
finished things off with a few light sets of pec deck and reverse pec deck flyes...one arm cable pushdowns and one set of dumbbell curls with the 50s x 10 reps...stretched and headed home...all in all I felt strong tonight and a complete turnaround from yesterday :-)
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12-04-2012, 05:01 PM #508
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12-04-2012, 05:09 PM #509
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12-04-2012, 08:42 PM #510
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