moshvr - Road to compete!

[moshvr]

Cant wait to see how you do and when it is.

Hey man thanks I'm pretty pumped up right now! July 6th, 2013 will be the date! Men's physique for my first one I think.

01/31/2013 - Back + Cardio

Felt amazing and was pretty jacked up from talking to a coach about some plans for this show. Trying to keep myself accountable and finally doing one. I've wanted to since I started working out, but I've got some pretty awesome self confidence issues so I always seem to back out. Not this time!

5 minute jog and some stretches to get warmed up.
Preworkout: Fusion PKR

WG Pullups
3 @ BW x 10, 8, 6
Trying to get back into doing these .. still carrying some beer weight haha.

HS High Row Machine
1 @ 2pps x 10 (easy)
2 @ 3pps x 5

Pendlay Rows
1 @ 135lb x 10
2 @ 155lb x 8
Still keeping the weight "low" on these guys just to work on that explosive pull

DB Rows
1 @ 65lb x 10
2 @ 90lb x 6
Haven't done these in a long time ... could probably go heavier on my first set

Back Extension
2 @ 100lb x 12
Used a machine for these 'cause I couldn't find our back extension bench ... gym renos are done and I don't know where anything is! lol

Deadlifts
1 @ 225lb x 12
2 @ 315lb x 7, 6
Strapped up for the 315lb sets. Felt good!

Cardio:
Low intensity treadmill walk on an incline. Keeping heart rate around 135bpm

Notes:
Not a crazy special workout, but I felt great about it. Pretty motivated to kill it for the next little while. I'm about 22 weeks away from the show. We're going to figure out if the coach needs to work with me much right now before I head to England to see the Mrs. When I get back from England I'll be 12 weeks out and we'll start training and strict diet. I'm hoping to be in pretty good condition before I leave, and my fiance has totally caught the bug and wants to hit the gym when I'm over there as well ... score! ha

[Woody-5]

Fine looking back session! Stellar lineup up exercises
Nice pulls with the 315 reppage

[Raigs]

Nice work on the 315 reps!

We will def make sure you do this show haha! You are doing great Mosh!

[moshvr]

Fine looking back session! Stellar lineup up exercises
Nice pulls with the 315 reppage

Thanks buddy

Nice work on the 315 reps!

We will def make sure you do this show haha! You are doing great Mosh!

Thanks man! I've got a lot of people at my gym to kick my ass if I don't do it

[Anthony21]

Nice back work buddy.

[moshvr]

Nice back work buddy.

Thank you Anthony!

[viennafat]

Great back session, man. Hit it all really well with nice volume.

Sounds great about the show! That's pretty exciting.

[moshvr]

Great back session, man. Hit it all really well with nice volume.

Sounds great about the show! That's pretty exciting.

Thanks dude. I'm pretty nervous about it to be honest. I have no idea what to expect

[moshvr]

First batch of "homework" from the coach ... chest, lats, calves all need to grow ... ooook so I have 7 weeks to get some size, then a week "off" in England, then 12 weeks to show time. We'll start dieting down when I get back.

It's on now

[Anthony21]

First batch of "homework" from the coach ... chest, lats, calves all need to grow ... ooook so I have 7 weeks to get some size, then a week "off" in England, then 12 weeks to show time. We'll start dieting down when I get back.

It's on now

What's your plan nutrition wise?

[domcreates]

nice

[moshvr]

What's your plan nutrition wise?

I normally put on size if I'm around 3000 ... so I'll go with just a bit over that for the next 7 weeks and then when it comes to diet time I'm not totally sure what we'll be doing. That's new territory for me ha

[fittofattofit]

Nice work on the 315 deads, especially after doing all the other pull work.
Good job with choosing the contest date and organising a trainer as well ....that really commits you now. The visit to the UK works quite well as a benchmark point for you to flip over from the growth phase to the cut. What do you think your weight and bodyfat is now? You look pretty well balanced physique wise so i don't think that there is a load of rebalancing to do, so conditioning will be the main thing. I'm looking forward to the progress!

[moshvr]

Nice work on the 315 deads, especially after doing all the other pull work.
Good job with choosing the contest date and organising a trainer as well ....that really commits you now. The visit to the UK works quite well as a benchmark point for you to flip over from the growth phase to the cut. What do you think your weight and bodyfat is now? You look pretty well balanced physique wise so i don't think that there is a load of rebalancing to do, so conditioning will be the main thing. I'm looking forward to the progress!

Weight is sitting around 190ish. No clue what BF is but likely higher than it needs to be. I'll keep with super low intensity cardio for a while to try and bring that down a touch. She wants me to work lats chest a bit more to really emphasize a smaller midsection when it comes down to diet time. Calves need to be on point as well as they're all the judges will be seeing of my legs in a physique show (board shorts).

I agree about the trip being a good place to re-asses where I'm at. Just need to make sure I'm doing well before the trip so that I don't have a major uphill battle when I come back.

[da2ricky]

Solid session buddy. When do you start to really diet down for your show?

[moshvr]

Solid session buddy. When do you start to really diet down for your show?

When I get back from England at the start of April. Oh boy what am I getting into? Haha

[pastorpritch]

LOL
You're time in England might end up being a week long "Fat Tuesday" before your diet of restriction

seewhatididthere?

[ulsak]

Nice workout Michael..excellent display of excersises, but a tad disturbing order, I'd picked deadlifts first, but on the other hand, you are pretty warmed up for them at least.

The new shiat on dieting is intermittent fasting, you can what ever you feel like during a 8 hr window as long as you contain a calorie deficit and the sufficient macros..
check out www.leangains.com .
( dunno if I wrote this before on your log, in that case my apologies)

[moshvr]

LOL
You're time in England might end up being a week long "Fat Tuesday" before your diet of restriction

seewhatididthere?

lol Clever

Nice workout Michael..excellent display of excersises, but a tad disturbing order, I'd picked deadlifts first, but on the other hand, you are pretty warmed up for them at least.

The new shiat on dieting is intermittent fasting, you can what ever you feel like during a 8 hr window as long as you contain a calorie deficit and the sufficient macros..
check out www.leangains.com .
( dunno if I wrote this before on your log, in that case my apologies)

Yep ... I'm just playing around with things with order and such right now.

I def won't be doing IF when I get back. I've seen some good results from it though. I have a feeling with a coach I'll be doing the standard "eat every couple hours, multiple meals a day"

[ulsak]

/................./ I def won't be doing IF when I get back. I've seen some good results from it though. I have a feeling with a coach I'll be doing the standard "eat every couple hours, multiple meals a day"

Lol, you may choose your path, bro. I'ts the manlet powerlifter in me that objects against having any else but warm ups before mainlifts..
On Intermittent fasting: Doing is believing. I have doing a slow cut since beginning of januari and not stalled anything. I have some difficulties with presses but even they are progressing even if it's a tad slower than lower body work.

[Sinaku5]

22 weeks seems so close lol...and its only going to get closer as time goes on.

I hear ya on working on explosiveness for Pendlay Pulls - they need to be done explosively for maximum benefit. 315 for reps is great work on DLs Michael!

Great work there! Looks like the beast has returned :P

[moshvr]

lol Don't scare me anymore than I need to be man It's very close!

And he's trying to return ... just a little tired haha

[moshvr]

02/02/2013 - Shoulders/Traps

What's up guys? Pretty awesome session today in the gym ... had to train alone but it was kind of nice. Just to do my thing

10 minute recumbant bike and some light DB work to warm up and get blood flowing

Preworkout: Fusion PKR and Tim Hortons coffee (I was tired haha)

DB Shoulder Press
1 @ 55 x 6
1 @ 65 x 6
1 @ 75 x 7
So I haven't done these in a long time ... mis judged the first two sets. They were easy. Grabbed a spotter for the last set and managed to push a couple extra out

Seated DB Lateral Raise
1 @ 20 x 10
1 @ 25 x 8

Reverse Pec Dec
2 @ 90 x 15
1 @ 90 x 7, 5 partial reps
Great pump here

BB Shrugs
2 @ 2pps x 6
1 @ 3pps x 6
Heavier next week ... again misjudged

CG Upright BB Rows
2 @ 70lb x 10

Cardio:
Low intensity treadmill, medium incline, 3mph for ten minutes

Notes:

Pretty happy with the workout. I was shocked by the DB press. It's been such a long time I didn't think I'd be able to get the weight up. Guess I can go heavier next week

Day off tomorrow to chill, meal prep and watch the Stupidbowl -- er -- Superbowl (I don't like football ... just throwing it out there) at a buddy's place with some friends.

I'm hitting legs on Monday, and just for Ulsak I'll squat first

[pastorpritch]

Saw tim horton's and couldn't concentrate
Just bought myself a can yesterday and got some for my b-day so I'm all stocked up again

And good workout man, great job on the pumps
Enjoy the stupid-bowl

[Woody-5]

Damn fine work throwing up the 75s 7 times!

[Sinaku5]

Great work there Michael - I'm real surprised that 75lbs for the DB OHP felt as easy as it did for you. Thats a lotta weight. Looks like you "misjudged" on quite a few exercises there - you've retained a lot more strength than you originally thought I see.

[izzygrant]

Congrats on choosing a show - that's so exciting! And nice work back in the gym after your holiday

[fittofattofit]

Nice shoulder strength pressing those 75s Michael, and nice exercise selection as well
Laughing at 'stupid bowl' No point in knocking back an excuse for a beer though

[moshvr]

Saw tim horton's and couldn't concentrate
Just bought myself a can yesterday and got some for my b-day so I'm all stocked up again

And good workout man, great job on the pumps
Enjoy the stupid-bowl

Damn ... I knew I should have posted that bit last haha
Enjoy the coffee eh!

Damn fine work throwing up the 75s 7 times!

Cheers Woody! Shoulder DOMS like crazy today which isn't something I normally get

Great work there Michael - I'm real surprised that 75lbs for the DB OHP felt as easy as it did for you. Thats a lotta weight. Looks like you "misjudged" on quite a few exercises there - you've retained a lot more strength than you originally thought I see.

Yea man I haven't done a day like this in a while so I figured all my weights would be way down ... guess not!

Congrats on choosing a show - that's so exciting! And nice work back in the gym after your holiday

Thanks izzy .. it's been a very sore week getting back into lifting! And yea I'm super excited but just as nervous!

Nice shoulder strength pressing those 75s Michael, and nice exercise selection as well
Laughing at 'stupid bowl' No point in knocking back an excuse for a beer though

Thanks Andew. As I said I'm feeling some pretty solid DOMS in my shoulders today .. must have been a good one!

[moshvr]

Its leg day!

Aiming for some "heavy" (it's been a while, take it easy on me) squats and some heavy RDL today. Should be good!