Milone79's Journey back to the Pro Stage.

[Milone79]

Hey Guys, thought I would at least try to log some sort of training/nutritional journal here to document my progress over the next several weeks. I have been asked to do a guest posing appearance at the UFE Havoc event on Sept 8 2012 in Deerborn Michigan.....the gig pays very well and they even cover my stay at the Host Hotel...9 weeks later I will step on the Pro stage again at the UFE North American Championships in my hometown of Hamilton Ontario. So basically I am 16 weeks out from the comp. at this point..

I fulked over May/June and got up to a fat, bloated 208 lbs LOL...cleaned up the crap and am sitting currently at about 200 lbs.

Macros are approx. Cals-2,916 Fat-85.2 CHO-258.8 PRO-291.8 at this point...

Training Split = Mon-Lower Heavy, Tue-Upper-Heavy Thurs-Lower-High Reps Fri-Upper High Reps
Wed, Sat, Sun 45 mins of LISS (only cardio I am doing at this point)

Few pics I took last night/this morning;







Let the fun begin!!!!! :-)

[PBateman2]

1rd.

Finally got a log!

Kill this shiaat!

Lookin freaky

[Milone79]

LOL, thanks MANU...yeah I took your advice and made a log...I figured not only could it provide help for other reader's but its a great tool for myself for this prep.

[mattypoole]

In bro!

Looking forward to seeing your progress!

[Milone79]

Morning cardio yesterday (45 min. walk) then a full day at the beach...most of the day under the umbrella but still managed to get sunburned wtf?? lol

this morning another 45 min. walk with the dog then going to chill by the pool/hot tub for the rest of the day..

Gonna have steak tonight on the BBQ...plan on implementing way more variety in my diet during this cut and one of the biggest changes will be varieties of protein...gone are the days of chicken breast and tilapia all the time!! ;-)

Tomorrow is heavy leg day so i will probably have a few extra carbs tonight..did 405 for 6 last week...I want 8 reps this week!! Already mentally preparing myself for it and telling myself "I got this!"

[LCFCFOX]

In, good luck man.

[MiscDemeanor]

IN

Curious to see contest prep and good luck!

[DaBubzy]

In on this one my man. Always admired you're physique and wanted to know more about you're training. Good Luck, lift hard.

[texicus]

GL Milone looking joocy bro

[amenazaomar]

Im in man. Really nice, proportioned physique! I would really love to have your body (no homo) Im about your height, so i would definitely like to be 185lb and around 9%bf. i imagine you're right around 9%. forgive me if im wrong.
Would be interesting to see exactly what you eat, or what would you suggest a begginer like me to eat?
my macros are really close to yours. exept im 5'11. and 159lbs. thanks!!

[Lifting4Everr]

Your physique is awesome, your looking real good man. In for the the log! keep it up

[Milone79]

Im in man. Really nice, proportioned physique! I would really love to have your body (no homo) Im about your height, so i would definitely like to be 185lb and around 9%bf. i imagine you're right around 9%. forgive me if im wrong.
Would be interesting to see exactly what you eat, or what would you suggest a begginer like me to eat?
my macros are really close to yours. exept im 5'11. and 159lbs. thanks!!

Thanks everyone for checking in on my log..amenzaomar not quite 9%..lol I wish..no idea what my b.f.% is currently because I never had it measured but I would say not even close to 9%...with regards on what to eat for your height/weight I would sugest reading the stickies...tonnes of great info there for you.

We had some torrential rains yesterday afternoon and our basement got flooded..thank God it wasn't a finished basement but I was still up until 2:00am with my g.f. cleaning up the mess...my back and eyes are burning this morning and I have legs on schedule tonight..this gonna be fun..lol... physio/chiro apt. at 5:00pm so hopefully they can fix me up and get me ready for squats cause I want 405x8 reps today!! NO EXCUSES!!!

[InvertedTiger]

Subbed.

[Milone79]

Well after only 4 hours of sleep the previous night and a lower back that was toast all day I still managed to have a really great leg workout last night...after my warm-up/dynamic stretches I did sets of heavy squats...350lbsx8, 365 x 6, 405 x 6...I wanted 8 reps but it wasn't to be this night....I will get it though!!!! then it was single leg presses with 4 plates+a quarter per side for 3 x10...quads were pumped!!! time for hammies...seated hamstring curls...3 sets x10 working up to 225 lbs...followed by good mornings with 110 lbs barbell 3x10...ok hammies done!!! back to the leg press for toe raises 6 plates per side for 3 sets of 12 reps...seated calf raises with a plate+quarter per side for 3x15....done, done and done...finished off with some stretching than it was home time for some eats...macros were about the same this week...

Woke up this morning with some serious DOMS in quads and calves..been a while since I felt that.. :-)
After fluctuating between 200-202 lbs for the entire weekend I finally broke the 200lbs mark for the first time in a while and weighed in at 199.6 lbs this morning. :-) Took a few pics cause I thought the legs looked slightly sharper..





Tonight...upper body heavy....can't wait!! :-)

[JasonDB]

Bro you know I am in on this. 1st page!

[Milone79]

Upper Heavy day...after warm ups I start with back...chins 3x10, Yates rows 3x8 250 lbs last set...rope face pulls to finish..I decided to test my flat bench strength for a single since my shoulder issue has been pretty much resolved..did a few triples working up to 315 for a single and nailed it...felt pretty good

Next it was on to decline dumbbell presses 3x8 with 100s..I set up the bench with two plates under one end so its just a slight decline and I can still keep my feet planted on the floor..recently I switched to a gym where the dumbbells only go up to 100 and feel that my chest has benefited from this..now I can focus it all on the pecs and not cheat by using too much front delts which has been a problem of mine in the past...next was incline flyes..again just a slight incline and 3 sets of 8 reps with the 80s...chest felt great..shoulder time...

Seated dumbbell presses..85sx8, 90sx8,100x7,...last week I got 8 reps with the 100s but can't win them all I suppose..I love the look I get from people when I rock the 100s on that exercise..;-) Usually a dirty look of disbelief from the "juicers" in the gym...and I'm like "damned right fawkers!!"
Seated dumbbell laterals next..2 sets of 8 with the 45s and the last set I got the 50s x8...

Next; triceps.. I do lying tricep extensions with the bench on a slight incline, I lower the bar behind my head and extend up with the bar still behind my eye line.I find this takes a tonne of stress off of my shoulders this way..3 sets x 8, working up to 135lbs...last was machine preacher curls for biceps, 140, 150, 160 x 8 reps...nice and slow...great pump off of these...

To finish things off I do a routine of reverse peck deck flyes for the rear delts and one arm flyes for the chest for 10 reps each and no rest between sets...then I do rope pull downs/hammer curls for 12 -15 reps....this just gives a bit further of a pump and finishes things off nicely...then its a few minutes of good stretching before heading home...macros still the same and water is up to 8 liters/day.

Today is rest day with 45 mins of LISS..

[Chuck2600]

Looking massive brah

[JasonDB]

Nico break your training up lift by lift line by line... so much easier to read and take in that way.

Good workout btw.

[Milone79]

Nice quads. Is Paul your coach for this fall?

thanks brother...I haven't bugged Paul too much yet..just taking the knowledge I have gained from him last prep and applying it to this one...I am sure he will hear from me soon..lol

[Milone79]

Looking massive brah

thanks bra...feeling bigger than I was last year at this time...just hoping I can hold on to more muscle during this prep...

[Chuck2600]

thanks bra...feeling bigger than I was last year at this time...just hoping I can hold on to more muscle during this prep...

Np, I swear your upper body looks so much more massive then your stats suggest. Crazy boulders and arms, I actually think it's more impressive than your legs. Mirin (NH)

[JasonDB]

Np, I swear your upper body looks so much more massive then your stats suggest. Crazy boulders and arms, I actually think it's more impressive than your legs. Mirin (NH)

Yeah I was thinking "his delts are amazing" in the OP.

[Milone79]

thanks guys..the delts are bouncing back after a winter/spring dealing with stupid shoulder injury...they looked especially juicy that day so I took the pics..lol but in all honestly chronic pain will hinder progress and boy did I ever have some chronic pain in the shoulder...since coming back I can lift heavy once again and shoulders are loving it!

[King222]

first page?? both you and manu in on this page, haha two of my inspirations

do work brother, my log using advice from you guys (if u remember the pms a month or two back) should be coming out this weekend too : )

[JasonDB]

thanks guys..the delts are bouncing back after a winter/spring dealing with stupid shoulder injury...they looked especially juicy that day so I took the pics..lol but in all honestly chronic pain will hinder progress and boy did I ever have some chronic pain in the shoulder...since coming back I can lift heavy once again and shoulders are loving it!

Bouncing back is an understatement. From the front at least, they look to be your best body part.

[Milone79]

thanks brother...they always were one of my best...it was a mind fawk to watch tehm disappear this winter but dealing with the osteolyis there was no choice in the matter...working hard to get them back and better than ever...the trick is holding on to the mass while getting down to that contest weight...this will be my challenge this year.

[The Big Sleep]

this is gonna be too epic, in for the ride! IIRC you said you were IF'ing, right?

[Milone79]

When he does, tell that ******* to start posting again. Nutrition needs some ass whoopin'.

lulz yea i miss his posts too..doesnt even post much on FB anymore... :-(

[Milone79]

this is gonna be too epic, in for the ride! IIRC you said you were IF'ing, right?

yes sir...I.F. and IIFYM

[MrCarl.]

Just found another inspirational physice..... IN!