Comeback to Champ- Road to 2013 Contest (Offseason and Contest Prep)

[Vanderdd]

Whats up guys, I’ll first start with a quick summary about myself and this journal. I started bodybuilding this past December, 2011. I was doing Crossfit before it seeking to get shredded; yet, to my knowledge, I didn’t understand the importance of nutrition. I contacted 3DMJ to help me learn about nutrition and to rid away the Broscience. My coach was Jeff Alberts and like an encyclopedia of bodybuilding knowledge! I really only wanted to get shredded and possibly do a men’s physique. That really didn’t work out due to getting addicted to the whole bodybuilding lifestyle! I learned a lot and from Dec I started to prepare my macros to get ready to begin my Journey to my June contest prep for this summer, 2012. I made great progress from Dec 2 to around the beginning of February. My macros started at 50/240/175 while making great progress. I cut from around 162 or 164, fluctuated, all the way down to 148 while healthy, and to 144 while not being able to lift. This leads me to explain while I put a Comeback in my title.


Around February 2nd, I found out later I had a significant tear in my left pec and bad shoulder inflammation under my AC joint (It poked out pretty bad from a football injury). The past two month, February and March, I have been in physical therapy with no upper-body workout. I maintained being in a caloric deficit to stay lean to plan a reverse diet with team 3DMJ when I was getting released to lift again in the future. I really only did cardio during these two months and light legs like leg press, curls, and extension to keep some leg muscle. I decided this past week to try and reverse diet while giving myself two days to eat whatever and not track macros. Lol it drove me crazy because now I’m addicted. I now feel like I am a month or less away from being released and will use this time wisely to try and bring up my legs. Also, now that I’m working towards a surplus I will finally be able to grow!

Today was my first day to incorporate upper-body movements into Physical Therapy. I was ecstatic! So lets begin my Comeback to Champ Journey!

Seated Rows: 40lb x 10, 4 sets
Lat Pull: 40 x 10, 4 sets
Straight-Bar Curls: 30 x 10, 4 sets
Tricep rope ext: 30 x 10, 4 sets
Hydraulic Overhead: Press: Level 1
Hydraulic Overhead: Press: Level 1

Weight :
3/5- 144
3/26 -147
3/29- 150 (148) morning before lol

*My body has been going crazy, and I’m trying to only gain back a pound a week but my body is enjoying the increase in food. As of today, macros at 60/290/200. I might have gone a little too high to rebound, but lesson learned. Operation chicken legs to machine legs. I have done 2 cardio sessions of 400, which also could be cut back once I am released for upper body.

Youtube Channel:Vanderdd

I will be posting some more videos and vlogs once school/work/PT calms down. Also, don't take me to serious in my videos it was for fun and talking to yourself is hard lol. I was just trying to have fun and making videos to remember my journey. I can't post pics yet, but If you watch my Foodt Time video you can see my progress from Dec 2 to Feb 2nd.

[jhonari]

Sub'd! Can't wait to see your progress, do work bro!

[Vanderdd]

Sub'd! Can't wait to see your progress, do work bro!

haha thanks Jon, starting from nothing. It is sad when I have a 80 year old lady working out on the hydraulic machine with me at PT. Pride. In. The. Gutter. lol

[Willgetnice]

SUBBED!!! Let's do it brotha

[Vanderdd]

March 30 -150lb

Feeling spunky and decided to do light bicept curls.

Bicep Curls:
5lb x 15, 2 sets
10lb x 15, 2 sets

Called it a day very happily and did 100 cal cardio to work out some soreness from legs the day before. Not much, but trying to stay away from aggravating the pec. Went home and iced. I would say this week I have made a lot of progress and it really raised my spirits. I'll rest this Weekend and check back in on Monday!

To end the note, I'm typing this at the hospital while my gf woke up with her eye swollen shut so rushed to ER. About walk around the hospital looking for a vending machine to start my macros for 3/31 lol. ( she's ok btw)

[Willgetnice]

What do you do for your 400cal cardio sessions? I was only doing one 400 session but I'm up to 2 now.

[Vanderdd]

What do you do for your 400cal cardio sessions? I was only doing one 400 session but I'm up to 2 now.

I start off on the bike to warm up/go to 100 or 200 cals. I check my emails, watch videos, and all kinds of stuff to keep me entertained. Then I'll finish on the Elliptical because it burns cals faster.

[Vanderdd]

Weight: 146.4

Macros: 60/300/200

I will be resting this weekend put in a good weeks work at PT and scheduled M,T,Tr. I feel I will be released mid-way between April. On a positive note, I leave for the Gulf Shores beach on Thursday!

[Jumpman3210]

Weight: 146.4

Macros: 60/300/200

I will be resting this weekend put in a good weeks work at PT and scheduled M,T,Tr. I feel I will be released mid-way between April. On a positive note, I leave for the Gulf Shores beach on Thursday!

Hope you have a safe/fun vacation!

[Vanderdd]

Weight 4/2 -148
4/3- 148.8

Training 10/10
Diet 7/10

Ok, my post count is over 50, so I'll post Dec, Jan, and Feb progress photos below. Also, I took some photos tonight that I will add to see my current progress as 4/4/12( There too big to upload and no clue how to change the size- MAC retard). I gained a little weight in the stomach while loosing some muscle But hey, I'll be bulking until Dec-Jan so it's ok.

4/3 I had a great day at PT and did my normal treatment. Then, I got to do upper-body: rows, curls, triceps pushdowns with 40lb x 10 x 4

4/4 More upper-body! Overhead triceps ext, lat pull, plyo-pushups, and 5lb pec flys.
Leg day: Squat 135 x 6 x 4 (light since first time I can put my left hand on the bar due range of motion issues)
Hamstring curls with dumbbell 5lb x 10 x 3
Calves-Idv 30lb x 15
Abs 100 sit ups when I got home. I told my gf to come at me, she did. Had to finish at home : ).

Overall, I was super pumped. I made a lot of progress during this week with range of motion and soreness/aching levels decreasing in my shoulder and pec.

[jhonari]

Weight: 146.4

Macros: 60/300/200

I will be resting this weekend put in a good weeks work at PT and scheduled M,T,Tr. I feel I will be released mid-way between April. On a positive note, I leave for the Gulf Shores beach on Thursday!

Hope you enjoy your vacation Daniel! By the way we're nearly neck and neck with weight and macros I'm around 145 and macros are 70/300/200

Edit: You literally just posted! You've made some awesome progress. Like I told you earlier you're looking way leaner at ~145 than I am, keep it up bro

[RHK89]

SUBBED!!! Let's do it brotha

In on this as well!

[Vanderdd]

In on this as well!

lol ya'll kill me with these graphics haha

[Vanderdd]

Sorry guys it has been a while. Well had a great time over the vacation and got engaged to my wonderful gf. I think I should be released this week fro PT and starting to grind back. Friday we doubled all my weight and actually did a chest press machine. As far as weight, I'm sitting around 150 after a vacation with no scales, tracking food for the first time in months, and just delivering balance to my life. I feel rejuvenated and ready to hit bulking diet correctly, gym smarter than harder, and a motivated mindset.

[Willgetnice]

Sorry guys it has been a while. Well had a great time over the vacation and got engaged to my wonderful gf. I think I should be released this week fro PT and starting to grind back. Friday we doubled all my weight and actually did a chest press machine. As far as weight, I'm sitting around 150 after a vacation with no scales, tracking food for the first time in months, and just delivering balance to my life. I feel rejuvenated and ready to hit bulking diet correctly, gym smarter than harder, and a motivated mindset.

You got it right there bro. Congrats on the engagement ya damn stud Sounds like you're in a good place, enjoy it.

[Vanderdd]

@ Will Thanks bro!

Tuesday, 4/17/12 I weighed in 149.6 and did legs this morning

Squats 135 x6 x 3
Rom Deadlifts 95 x6 x 3
Calves 110 x 6 x 3
Abs Med Ball 25 x 3
Benched the bar and didn't feel any pain so that was my out of PT test for this week. So I should be cleared on Friday

Notes: From this workout, I felt really good by getting some much needed confidence back into myself. Squats I am working slowly up because I'm still lacking range of motion by holding the bar, and it putting pressure on the AC join. Overall, felt good so now my PT will allow me to do more weight. Also, Rom deadlifts went smooth and didn't hurt. Lastly, I feel like a noob starting out lifting weights for the first time. Boy am I sore!

[Vanderdd]

Weight 151

Wednesday- PT and Upper body exercises
Thursady- Rest

Friday- Legs

Deadlifts: 135 x 6 x 3
Leg Press: 130 x 12 x 3
Leg Curls: 5 x 12x 3 Cables
Calves: 130 x 12 x 3
Abs (med): 25 x 3

I got released from PT and good to go. Still tight in my left pec so will be light for a while on bench to play it safe. As for motivation, I'm at an all time high because I have honestly never had a true offseason of gaining weight. I thought eating right was chicken, beef, brown rice, o lawd have we came a long way lol. So now that I know the beauty of nutrition, this should be a great offseason journey. I am thinking I'll set a goal of 165-17o pushing it. Im about to go work out upper body and will listen to my body. Since I did Chest to be released. Ill probably get me Bro workout of bi's and tri's to fluff up to even out my soreness!

[Vanderdd]

Weight 151.2

Monday, 4/23
Legs-

Squat: 145 x 6 x 3
Rom Deads: 95 x 6 x 3
Calves: 130 x 6 x 3
Ab Med Twist:25 x 4


Tuesday, 4/24
Upper-

Bench: 45 x 12, 65 x 12, 75 x 12, 85 x 12
Seated Bar Rows: 70 x 6 x 3
Seated Rows: 70 x 6 x 3
DB Shoulder Press: 10 x 6 x 3
Overhead Tri Ext: 30 x 6 x 3
Barbell Curls: 40 x 6 x 3

Overall I was happy since it was my first upper. I will play it safe with the weight to make it a smooth transition. I was still very tight in my shoulder and pec, but we will work through it.

Wednesday- OFF

[Vanderdd]

Thursday- 154.2

Deadlist 135 x 6 x 3
Hack Squat 180 x 12 x 3
Leg Curls: 20 x 12
Calves- 200 x 12
Abs Macine 25 x 4

Friday: 152.3

DB Incline: 30 x 12 x 3
One arm row: 20 x 12 x 3
Lat Pulls: 70 x 12 x 3
Arnolds: 10 x 12 x 3
Tri- (rope):
DB curls: 20 x 12 x 3

Sat- 152.4, OFF and Sun-OFF

I am very happy to be back in action and my chest is sore as hell after the 30lb db! As for life, I took my last test to get into my masters program to teach at ULM. The Praxis 0086 Content Knowledge and Interpretation was tuff and will find results out in about a month. The good thing is that stress is off my back and now shift focus to our football spring training.

[Vanderdd]

Well guys, Monday was a doozy. I must have eaten some chicken that had not been fully cooked. I was puking my guts at 1:30 P.M., when I got to football practice (coach), on the field, and when I got home. Around 6:30 I was taken to the after hours clinic where I had lost so much fluid that I passed out and rushed to ER. I was so dehydrated that I got stuck at least 6 times with the IV before they can get me any fluids. To note, I am very vascular usually. I will take the rest of the week off to bounce back on Monday with my normal routine.

[Rypt1]

Sorry to hear about the setback. Get some rest and get to feeling better.

[Vanderdd]

Thursday 5/3/12

Incline DB 30 x 11 x 3
Lat Pulldown 75 x 11 x 3
1 arm Rows 20 x 11 x 3
BB curls 20 x 11 x 3
Db Ect overhead 40 x 11 x 3

Friday 5/4

OFF- 2 finals, 2 classes to teach, 2 football practices, and a date to see the Avengers

Saturday 5/5
Weight: 152.6

Squats 155 x 4 x 3
Deads 155 x 4 x 3
Leg curls 70 x 4 x 3
Calves (Ind) 40 x 12 x 3
Abs Mach 65 x 12 x 3

I need to track my food better this week which i slacked on. I started tracking it today again so lets keep rolling.

[RHK89]

I have some questions about your rehab for your chest and shoulder. Did you do a lot of rotator cuff work? If so do you mind sharing what you did?

[Vanderdd]

Yeh, I have me some bands from Phyiscal Therapy. Here are the exercises and I do them everyday before I lift.

[Jumpman3210]

hey man, when will you be uploading some new videos? that meal prep was cray!

[Vanderdd]

hey man, when will you be uploading some new videos? that meal prep was cray!

Yeh, I will defiantly try to start making some! I just haven't thought about it to tell you the truth. Plus, it will benefit me on critiquing my form.

[Vanderdd]

I weighed in at 149.6 this morning. smh.

Just went and smashed 4 eggs with cheese, and 3 cinnamon rolls to start the day off right lol. Dammit I will hit my macros consistently with that laugh of a weigh in. I WANT to hit 170 by Dec. I normally weigh around 155-158. This injury, during contest prep, really sucked any meat off my bones that I was trying to preserve. My chest is normally my strong point, but now has become my weak point, along with my shoulders. But thats fine, because it will come.

Let the gym be my butcher and lets slab on some meat bay-bay!

[RHK89]

yeh, i have me some bands from phyiscal therapy. Here are the exercises and i do them everyday before i lift.

much appreciated!

[Vanderdd]

Sunday 5/6/12

Weight 149.6

Bench: 115 x 6 x 3
Seated Rows: 85 x 6 x 3
Sissy Pull Ups: 20lb assisted +BW x 6 x 3
DB skull-crushers 25 x 6 x 3
Bar Curls: 50 x 6 x 3
DB Lateral Fly's 10 x 6 x 3

I was just feeling the gym today (supposed to be rest day) and was inspired from some Layne Norton youtube clips this morning. I really wasn't sore from Thursday's workout. Today was great just for a motivational factor to be benching again without any pain or tightness. The most I have ever benched was 285. My goal at the time was to achieve 300, but I never made it. Pre-injury, I would say my bench press was around 225 x 6. Tomorrow will be a rest day for sure!

[Vanderdd]

Just got done watching Layne Norton's reloaded.. Damn I'm ready for next summer!