Balancing my way to success... wrkoutfrq's prep log!

[wrkoutfrq]

“The major work of the world is not done by geniuses. It is done by ordinary people, with balance in their lives, who have learned to work in an extraordinary manner.”
― Gordon B. Hinckley

Previous Log:
http://forum.bodybuilding.com/showth...hp?t=125526243

Who am I???

My name is Patrick, I'm currently a PhD candidate at Oklahoma State University. I have a BS in Biology (focus = ecology and evolution) from Western Carolina University and an MS in Biology (focus = environmental toxicology) from Middle Tennessee State University. My research examines how environmental stressors (particularly contaminants) influence the ecology of animals, mostly in amphibians and reptiles.

I've been lifting since my sophomore year of undergrad, spun my wheels for several years before getting the bug to compete... problem was I had no idea what I was doing. Once I figured it out progress was still slow until I began working with Matt Jansen at Inov8 Elite Performance. We've spent the last 11 months setting me straight and getting me to a good point for starting prep. Anything else you want to know about my life just ask, I'm an open book!

Prep Details

Starting Bodyweight: 169.8

Calories at peak of non-prep season (F/C/P):
90/365/225

Starting Prep Macros (F/C/P):
Workout Days - 70/275/240
Off Days - 90/200/240

My workout split changes on a 4 week cycle, designed specifically by Matt to suit my needs. Currently I'm running a 5 day split that is meant to be INTENSE... No cardio at the start for now, just gonna let the diet and workouts do the work!

Show Dates:
OSU Classic (non sponsored show, run by Brian Whitacre here at OSU) - April 12
NPC Battle of the Bodies (Tulsa, Ok) - May 3
NPC Dallas Europa (maybe.....) - May 10

I'll be recording periodic vlogs updating everyone on my progress. That said, I will not be posting progress pics. I'm keeping this prep on the down low aside from this log to show everyone that with Balance, proper planning, and motivation ANYTHING is possible!

Without further ado, here goes nothing!!!



12/3/13

INOV8 Elite Performance
CPP P1
Week 1, Day 2
*All sets to RPE 10, rest pause if needed


*all sets with hyphens denote programmed rest pause sets

Inov8 December Challenge: DB Bench at 50% BW for reps

85's*14 (PR)



Leg Extension (1:1:1:1 60 sec rest)
3x3p+5*10-3-3
+5lbs, PR

Squat (1:1:1:1, 60 sec rest)
230*10/8/6-3
+5lbs

Front Squat (1:1:1:1, 90 sec rest)
165*13,12,12
+reps

Single Leg leg Press (1:1:1:1, 30 sec rest)
2p+10/s*14,12,12
+reps

Split Stance Squat (1:1:1:1, 90 sec rest)
2xBW+45's*16
+5lbs

Standing Calf Raise (1:1:1:1, 45 sec rest)
3x3p+10*10
+10lbs

Leg Press Calf Press (1:1:1:1, 45 sec rest)
2x4p+10/s*16
+20lbs

Notes:
Freaking amazing workout this morning, great way to start off the new prep! I was a little disappointed in the number of reps on the challenge but I suppose beggars cant be choosers on PR's Not much more to say today, tomorrow is an off day full of research, gonna be a good one!

[TakedaShingen]

Awwwww yeahhhhh!!!

In on this, Pat.

I'll be taking notes. Paying hard attention on my end.

[The Solution]

Second
GO TIME

[Vanguard1965]

In on this! I know you are going to kill this prep!

[tumtum]

surbed

[Blazed]

In!

[IK9]

Will follow along!

[Bnizzle163]

It just got real! It goes without saying that I'm in .

[boxteross]

In! All the best

[jpfaherty]

This log sounds boring. Not IN!

[NaturalPursuit]

BRO!!!!! IM F#$KIN IN ON THISS!!!!!!!! Gunna be SICK!!!

[wrkoutfrq]

Awwwww yeahhhhh!!!

In on this, Pat.

I'll be taking notes. Paying hard attention on my end.

Second
GO TIME

In on this! I know you are going to kill this prep!

surbed

In!

Will follow along!

It just got real! It goes without saying that I'm in .

In! All the best

This log sounds boring. Not IN!

BRO!!!!! IM F#$KIN IN ON THISS!!!!!!!! Gunna be SICK!!!

I'm truly blown away by everyone support! I don't have much of a support system outside of the interwebz (actually practically none lol) so you guys following along truly means the world!

Quick Update

AM Weight: 168.8

Not much to report, today was an off day. Got a lot of research done and had a pretty damn good day! Dropped a pound last night, a pretty conservative drop in water/glycogen bloat. I'm expecting another pound or so over the next few days as my body fully makes the transition into the diet. Tomorrow I get to kill chest and shoulders, I can't wait!

[The Solution]

Just curious
where do you see yourself weight wise at the end of prep?

[Bnizzle163]

I don't have much of a support system outside of the interwebz (actually practically none lol)

I can truly relate. That's what I love about the prep section of the forums and all my BB friends on FB. Unlimited support .

[jpfaherty]

Just curious
where do you see yourself weight wise at the end of prep?

I'm going to guess because it's fun! 153

[wrkoutfrq]

12/5/13

INOV8 Elite Performance
CPP P1
Week 2, Day 3
*All sets to RPE 10, rest pause if needed


*all sets with hyphens (e.g., 5-4) denote programmed rest pause sets

Incline Barbell (1:1:1:1, 45-90 sec rest)
155*12 (PR)
155*10
2x155*6-4
*60s rest on all but last set (90s)

DB Floor Press (1:1:1:1, 90 sec)
75*9,8,7.5

Unilateral Incline Machine Press (1:1:1:1, 90 sec rest)
2x2pps*10
1p+40/s*10

DB Fly (1:1:1:1, 90 sec rest)
45*14-3
45*13-3
+reps

Dips (1:1:1:1, 90 sec)
BW+15*10 -dropped weight- 4
BW+15*8 - dropped weight- 4

Pressdown/RG Pressdown (alt sets, 1:1:1:1, 20 sec rest)
6*10
*didn't record weight, just went to fail....

Rope Ext/Bench Dips (1:1:1:1, 45 sec rest)
90*10/BW+65*10
90*9/BW+65*8
90*8/BW+65*8

Notes:

Just curious
where do you see yourself weight wise at the end of prep?

I haven't even thought about it TBH... I don't wanna overanalyze this prep any more than I already have lol (see vlog). If I had to guess I'd say sub 150, but not by much

I can truly relate. That's what I love about the prep section of the forums and all my BB friends on FB. Unlimited support .

Heck yeah, I'm truly grateful to have everyone

I'm going to guess because it's fun! 153

I'll see if I can get the pic of me at 163.0 to show (it's in a private FB album for Matt), but I'm thinking it's gonna be closer to 148-150, if not less

[jpfaherty]

[B]


I'll see if I can get the pic of me at 163.0 to show (it's in a private FB album for Matt), but I'm thinking it's gonna be closer to 148-150, if not less

I originally wrote 149-150 then went back! Either way, SHREDDED!!

PS - Just went back and watched vlog - "fat sht city" lolol

[The Solution]

Weight is just a number
Shredded Glutes come from the time and dedication
Operation Skeleton in the works!

[Bnizzle163]

Weight is just a number
Shredded Glutes come from the time and dedication
Operation Skeleton in the works!

Truth.

It's all about conditioning at this point. You put in the work, you added the size, time to shred.

[Vanguard1965]

Good first vlog! Great mind set and focus for your prep. Like you said many know this but fail to follow through.

[TakedaShingen]

Hmmmm...wise words in here.

Trusting the process is oh so very difficult some days. I over think so many things, because it too is my nature, and find my mind circling progress and the infinite possibilities of yin & yang.

Big Alex Kikel shout out in there like it ain't nuthin Gotta keep that positivity. I find it's more nurtured than practiced. It has grown along with my constant upkeep.


Doin the damn thing in here. This is the stuff I need to be reminded of.

Grind on, brother.

[Rypt1]

Always been a lurker. In!

[wrkoutfrq]

12/6/13

INOV8 Elite Performance
CPP P1
Week 2, Day 4
*All sets to RPE 10, rest pause if needed


Sumo Dead Lift (1:1:1:1, 90s rest)
325*16 (PR!!!)


*looks like I could have gotten more, but I assure you my spine felt like a slinky after rep 12 lol

2x325*10
*thats some good sh!t right there.......

Wide Stance Squat (1:1:1:1, 90s rest)
175*12,10
165*12,11
+10lbs
*rest on pins at bottom of all reps, BELOW parallel

Lying Leg Curl (1:1:1:1, 60s rest)
100*13,11,11
*OLD machine was AWESOME

Lying Single Leg Leg Curl (1:1:1:1, rest long enough to do other leg)
2x45*12/leg
*had to drop to 40 halfway through 2nd sets

Wide Stance Single Leg Press (1:1:1:1, 45s rest)
3x1p+25/s*12/leg

Single Leg Standing Calf Raises (bodyweight, 1:1:1:1)
BW*1min
*single leg was money for an RPE 10

Notes:
AWESOME workout this morning! Roads were not pretty despite only getting ~3in snow. Under that snow was a layer of ice which made roads a little slick. I didn't have any issues but I saw a lot of Texas license plates sticking out of ditches lol. I got a membership to a new gym yesterday even though I already pay for the school gym because it's the first 24hr gym I've ever seen with a hack squat and deadlift platform (srs). It came just in time too because they closed the university, which would normally have meant today was a day off. HOWEVER, I made it to the gym and was pulling lifetime PRs while everyone else was still hiding in their homes afraid to drive Tomorrow is the big OSU vs OU rivalry game ("Bedlam") and I volunteered to work concessions again (what can I say, I'm a nice guy), so I'll be hitting shoulders and arms at 4am tomorrow before having to report there at 7. It's also supposed to be 4 degrees tonight, which means concessions tomorrow are gonna SUCK... cant wait!

I originally wrote 149-150 then went back! Either way, SHREDDED!!

PS - Just went back and watched vlog - "fat sht city" lolol

Lol yea my expressions are kind of what I'm known for in the zoology dept... That and being a workaholic

Weight is just a number
Shredded Glutes come from the time and dedication
Operation Skeleton in the works!

You know it, no stopping til I'm an anatomy chart!

Truth.

It's all about conditioning at this point. You put in the work, you added the size, time to shred.

Good thing size is relative, conditioning is def. gonna be my strong point. Brian is the head judge for the OSU classic so I'll def. get kudos from him at least!

Good first vlog! Great mind set and focus for your prep. Like you said many know this but fail to follow through.

Thanks man, I want this to be as positive an experience as possible!

Hmmmm...wise words in here.

Trusting the process is oh so very difficult some days. I over think so many things, because it too is my nature, and find my mind circling progress and the infinite possibilities of yin & yang.

Big Alex Kikel shout out in there like it ain't nuthin Gotta keep that positivity. I find it's more nurtured than practiced. It has grown along with my constant upkeep.


Doin the damn thing in here. This is the stuff I need to be reminded of.

Grind on, brother.

I think my biggest adversary will be focus as the diet gets tough.... taking it one day at a time!

Always been a lurker. In!

Good to have you!

[The Solution]

Mirin HARD at those deadlifts. God damn you make em look EASY!!!

[jpfaherty]

Bro, 325 x 16...this real life? lol - That is an epic lift! Laughed out loud at the slinky line, i know these feels

You're the ****n man! KEEP PUSHING!

[TakedaShingen]

325x16!!!! <--- what? Do I even lift?

[deltpecx]

Going off on tangents in one's own mind is a by product of being a little bit smart...LOL

Mine usually occur between 3-4 AM...forget sleep after that.

I like how some good music will get you positive!
One day at a time...Be happy!

In on another music lover's prep thread...

...and on that note I'll just leave you with this;

[Bnizzle163]

325x16!!!! <--- what? Do I even lift?

Clearly, I don't . lol.

[NaturalPursuit]

Finally a little free time to catch up on logs...BRO...thanks for the shout out! Seriously its amazing to hear others adopting the positive lifestyle!!! Makes the WORLD of a difference...success will come...all you need is the time to pass to get there! Everything else is in place


Keep KILLIN IT BROTHA!!!! NO.LIMITS.

[wrkoutfrq]

12/7/13

INOV8 Elite Performance
CPP P1
Week 2, Day 5
*All sets to RPE 10, rest pause if needed


Barbell Power Press (1:1:1:1, 45-60s rest)
95*13,11,10,10
+reps



Lateral Raise (1:1:1:1, 60s rest)
35's*13,11,11,9.5 (LOL)
+reps

DB Press (1:1:1:1, 60s rest)
2x60's*12,11
+5lbs

Complex 1 (no rest between exercises)

1A) Standing Cable Reverse Fly (1:1:1:1)
3x40/s*12

1B) DB SA Overhead Ext. (1:1:1:1)
3x25*10

1C) DB Hammer Curl (1:1:1:1, 60s rest)
3x45's*10
*was pretty slayed by this point.... less rest pause required though!

Complex 2 (no rest between exercises)

2A) Overhead Cable Ext. (1:1:1:1)
4x12

2B) Cable Curl (1:1:1:1, 60s rest)
4x12
*no weights on stack, so didn't bother recording

Complex 3 (no rest between any exercises or sets)

3A) Incline Skull Crusher (1:1:1:1)
2x75*8
+10lbs

3B) Incline DB Curl (1:1:1:1)
2x30*8

Notes:
What a sh!tty day lol... started off crappy by not getting any decent sleep. I went to bed early because I knew I had to be up at 3a, but was off and on dozing until I got pissed off and got up before my alarm. Got some breakfast, packed lunch and clothes, and headed to the gym. KILLED this session despite the lack of sleep and early hours. It was nice because nobody was in the gym at 430a Saturday, so I got to get intense without the attention lol. After that I had to work concessions for the football game.... I can't begin to describe how cold it was. No heat, 7F with windchill of God only knows what. It was so cold that sanitizing spray froze on contact, the soda machines froze shut, and elevators were getting stuck from frozen hydraulic fluid (pics below). My broccoli and coconut oil froze sitting on the counter, and it was warmer in the freezers than it was outside. I was seriously worried about frostbite on my feet, as they went numb within 5min of being out there... We were there for 7.5hrs............ tomorrow is a much needed day off, gonna enjoy good food, warm conditions, and get some writing done (finally!)

Shot from the workout (hammer curls)


Frozen spray (literally as we sprayed it...


Soda-cicles lol

Mirin HARD at those deadlifts. God damn you make em look EASY!!!

I wish they felt as easy as they looked!

Bro, 325 x 16...this real life? lol - That is an epic lift! Laughed out loud at the slinky line, i know these feels

You're the ****n man! KEEP PUSHING!

EVERY.SECOND.OF.EVERY.DAY!

325x16!!!! <--- what? Do I even lift?

Going off on tangents in one's own mind is a by product of being a little bit smart...LOL

Mine usually occur between 3-4 AM...forget sleep after that.

I like how some good music will get you positive!
One day at a time...Be happy!

In on another music lover's prep thread...

...and on that note I'll just leave you with this;
[youtube]d-diB65scQU[youtube]

Heck yeah, music has always been a passion of mine (spent 8+ years in band, then picked up guitar, mandolin, and working on piano now lol). Unfortunately along with tangents, being smart also comes with mild cases of OCD (I've def. got this...) and sometimes ADD (again, got it lol)

Clearly, I don't . lol.

says the guy who pulled 405*3 conventional........ not sure if srs

Finally a little free time to catch up on logs...BRO...thanks for the shout out! Seriously its amazing to hear others adopting the positive lifestyle!!! Makes the WORLD of a difference...success will come...all you need is the time to pass to get there! Everything else is in place


Keep KILLIN IT BROTHA!!!! NO.LIMITS.

Damn right man! People talk all the time about the power of the mind but what they don't touch on is that the power must be directed in such a way to produce progress... negative begets negative, positive begets positive