The Journey to the OCB Charm City Classic!

[Hosey786]

We are 14 Weeks away (tomorrow) From the OCB Charm City Classic, follow my workout log/blog from now until competition day!

I started prepping about 4-5 weeks ago, Starting weight was 215-220lbs. looked about the same as my Current AVI. I haven't taken any pictures since, but will probably Sunday.

I do have a trainer looking after my training for weaker bodyparts Legs,chest, back and soon will be using his knowledge for dieting for the last 14 weeks.

Current weight i took 2 days ago at night was 207.8 so not 100% on where I am in the AM on an empty stomach, I'll know tomorrow or sunday

Legs were Yesterday: heres what I did.

Wide stance squats: bar x15 135x12 185x12 225x12 275x12 315x6 365x3

Narrow stance heels on 2x4 squat: BW x15 135x15 225x15 x2

Stiff leg BB deadlift ss leg extensions: bar x 15 ss 50x20,95x15 ss 90x15, 115x15 ss 130x12,115x15 ss 170x10

Leg Extension with 3 second hold at the top: 70x12 70x8 50x10

[Hosey786]

If theres anything you want to know / see or me to talk about post a question and I will get to it ASAP!

Oh and chest is today, along with Progress pictures for my trainer and body fat% measurement, Last measurment was 15% 4 weeks ago. not the best but it will go down no worries.

Also little side not, my last competition (although I wasn't fully conditioned to the T) I was around 199lbs so if that gives you any idea what I might get down to in 14 weeks and I've been on a good track of losing so far and now especially with kicking in 2x a day of cardio it will be a little bit more.

[Hosey786]

This weekend I was a little busy so I decreased calories and did 1 hour and a half cardio session on an empty stomach, then today I helped family move so I got a good sweat going with that 90+ degrees outside.

So I didn't get to go to the gym and do weights I weighed myself both days Saturday I was 206 in the am, then sunday 209 so maybe I retained some water? Either way I'm ok with it not too much to get concerned about. Other than that I feel pretty good. Just going to push it until contest day! 2x cardio all the way.

Hope everyone enjoys the week ahead and enjoys my posts! Thanks for reading!

[Hosey786]

Already did my morning AM session of cardio (30 mins) Feel pretty good hoping today to get the BF% tested and see where I need to go and how much I should try to lose in the last 13 weeks. ( I count the whole week until saturday as the week)

Going to do some Back and Hammies today, might pull some exercises from a couple different workouts ive seen like Roelly Winklaar and Phillip Heath. stay tuned for the workout! It won't be posted until about 6pm though.

[Hosey786]

back:

Hammer strength DY row: 55x15 105x15 145x8 145x8 55x10

seated V handle row: 60x15 70x12 80x10 100x10

Rope stiff arm pullover: 25x15 30x15 35x15 42.5x10 42.5x10

Barbell row: 135x12 225x10 275x8 225x10

Dumbbell row: 95x10 105x10 125x8

Hams:

Seated leg curl 50x15 70x15 90x15

leg press high foot position: 90x15 270x15 450x15

Leg press Calf raise: 90x15 270x15 450x10 360x10 270x10 180x8

[Hosey786]

A couple videos I did last night! I want to apologize, I completely forgot I posted on here.

11 Weeks to go! feeling pretty good so far. my weight this morning was 202.8 I'm bringing the heat! I'll make sure to post more as I go especially since its the final stretch.

[Hosey786]

So lately I have been thinking about how to lead into the show with my macros since they are pretty low (with the exception of yesterdays super high carb day) I'm not really sure on if I should start to add carbs in gradually or do a keto type diet few days then thursday / friday start carbing up? more looking for advice on this one. What would you recommend?

But so far it has been pretty good with the prep. I'm going to cut dairy at about 8 weeks out so there is no bloating from that.

I've skipped here and there with cardio and weights to try and keep fresh and not feel so run down with being so low on calories. Also, with being so low I know hte risk of injury and strains/pulls are greater so I try to take it easy if I feel anything that isn't too out of the ordinary.

Strength is still pretty good, can't complain about it haven't lost too much if any. I'm also debating whether to start 2x a day cardio again to really push it for the last 9-10 weeks to really strip all the fat away thoughts?

[Hosey786]

After a little hiatus of not blogging and getting a little off track of keeping up with updates on my progress I thought I would restart my blog. I’ve been reading other blogs to see what other people write and have to say and I came across one by Ron Harris a Gaspari / Muscular Development Writer and thought his blog was a good blog to take as a type of template of telling a story of what is going on and even talk about the difference in training styles and approaches he takes to achieve his goals.

Now I have not been in this industry a while and I don’t have the type of insight he might have on specific topics but I’ll try my best to convey my message in a way that everyone can understand. Also, I wanted to restart my blog on the fact that my title (which I did notice) was typed wrong and made me look like a buffoon or an uneducated meat head pounding on the keyboard to try and look like I was typing logical thoughts.

So on with my new blog. After reading Ron’s Blog (Link will be in here: http://www.gasparinutrition.com/Team...1&postid=11839 ) I thought about my blog and how I might need to vary what I type about. Here are the main points: I read the latest one where a reader emailed him and just plain bashed him for constantly talking about the same things and not really going too far off the normal topics. Also, the reader went on to explain how almost painful it was to read after a while and to see him constantly post pictures of himself at the gym. Now I know I only posted a few pictures and really haven’t started to write about specific topics as of yet but that would suck and more than likely put a damper and in some cases have the writer stop writing their blog. Everyone has their opinion, but for the most part a “bodybuilding blog” will more than likely be about the person writing it.

Now here is a small update on my progress to the stage. Saturday will mark 10 weeks from stepping back on stage. Last Sunday (8/5) I was 202.8 lbs. I’ve decided today 8/9 to cut most of my dairy intake to help with a decrease in bloating and alleviate the probability of gastro intestinal issues that come with eating dairy. With dairy and cereal gone that’s 50g-75g Carbs that will be immediately taken out. So my macros will probably look something like this but this is just a guestimate (guess of an estimate): 180-200g protein, 75g or under Carbs, fat is between 30-50g.

It’s a type of Keto diet that has been working pretty well for me so far with the weekends being a type of “re-feed” higher carbs but fewer meals. I’ve read a mix of reviews on this type of diet ranging from good to bad, but it seems to be working so there’s no need to change it. I will say that if you cannot live without a higher carb type diet then this is not for you. On Saturday I will be restarting my 2 a day cardio to speed things up (I think I’ve said that 3-4 times now) but at this point I want to make sure I am on point and ready at least 1 week or so ahead so if there needs to be any tweaking to get ready I can do that and adjust to make myself that much better come show day.

Thanks for reading, I know this is one of my longer or possibly my longest post but I just wanted to explain my thoughts and the process of restarting a blog.

[Hosey786]

This weekend was another busy one for me. I only made it to do cardio 2 times due to time constraints. Saturday after the yard work I felt dehydrated so I just took things easy. My weight Sunday was 203.6 so with the lack of cardio and missing the weight training I can see where I didn’t lost the weight like I wanted, but things will be picked up.

Tomorrow is the start of 2x cardio a day. I would rather start it tomorrow because I wasn’t sure how I would sleep last night and I didn’t get enough sleep to be able to do 1 hour in the AM and go through my day.

I’m hoping for next week when I weigh in it will be under the 200lb mark, funny I remember 6 years ago when I started lifting weights (before bodybuilding) I wanted to break the 200 lb mark and it took me a little while because of the lack of knowledge of diet and my metabolism was through the roof! Now the roles reversed where I’m trying to go less than 200lbs to get in contest shape and I’m starting to see that as an obstacle.

Yesterday (8/12) I was looking at the results for the IFBB PBW championship and seeing who won, what they looked like, etc. I will say Shawn Rhoden blew the field away! I wasn’t sure how Roelly and Hide would look but I thought they were going to be the top 2. I completely forgot about how Rhoden was in the top placing of the Arnold Classic. He’s slowly starting to be a favorite of mine.

I will say, though for being in a “natural” organization I still look at the NPC / IFBB as the top amateurs and pros and I don’t put them down or condemn any of the choices they make. No matter what, they are still the reason I started bodybuilding. I think some people get a little bit of jealousy from the fame and what they can/did achieve with the supplements they take but they have put in the time like everyone else.

Here is what my diet is looking like at the moment:

M1: P28 Bagel & protein shake
M2: boiled chicken, Pasta
M3: Same 2
M4: Same 2
M5: varies

Chest workout today, Might throw some leg things in to try and pull more detail out. Leg press and some extensions, we’ll see how it goes!

Thanks for reading! Any comments or questions leave them here!

[Hosey786]

http://chosey1.blogspot.com/2012/08/...io-update.html

[Hosey786]

things are rolling along, about 6 weeks till show time. weighing about 199, just trying to get conditioned better.

[Hosey786]

http://chosey1.blogspot.com/2012/09/917.html

[Hosey786]

Just 4 weeks to go, if anyone has any suggestions for a tried and true way to cut some more im more than happy to hear it..

[Hosey786]

Anyone interested in a Progress pic from 10 days ago?

[Hosey786]

oh well guess not.

Feeling good after a refeed this past weekend, trying to just bring it all in for the next 4 weeks.

[Hosey786]

Last nights ending weight, 197.6

Gonna go on a whim and say im about 193-195 with no food in me.

[Hosey786]

Quads are starting to come in better. That step mill is my new friend for 4 weeks.

[Hosey786]

Evaluate my avi, and if you have any advice to get leaner in the next 3.9 weeks im all ears.

[Hosey786]

Weight this morning was 193.5, Getting all the last minute things all in order so I can just focus on what I have to do.

3 weeks left!

[Hosey786]

16 days left, Weight is probably hovering around 190-192.

still doing cardio about an hr a shot.

1 day (wednesday) completely off from cardio and weights

Thanks for reading and following along!

[red_cat]

Stumbled on this randomly. You look about like I did going into my first show and I think you'll make a respectable showing. You'll definitely learn a lot and be better prepared for your next prep season. With 3 weeks left, there isn't a lot you can change. Keep doing what you've been doing and hope that a little extra leanness comes through. Strange that you would have a completely "off" day this far into prep season...don't know a lot of people who do that.

You should really make a log over in the "Contest Prep Journals" Section next time...lots more traffic over there.

[Hosey786]

Thanks!

Yeah this time was an all on my own decision for diet. I wanted to learn it all on my own and not think "well if I would have.." Or "if I did what I thought"

As for the Wednesday off day, I have work and schooling and I wait until then to take a day off from the gym, I usually get a cardio in If I can but the past couple weeks I've just taken Wednesday completely off. If you wanted to do a split Its 6-1 until showtime; not the best but its what I'm at for the time.

I've carbed up a couple times to see what the difference would is and I blow up Haha. I'm ecstatic to have the condition better than last year so that in itself I find to be my win, the placing will be a it is what it is. Hoping for the best!

I've noticed that the journal section gets tons of traffic so next time ill make sure to go there!

[Hosey786]

As of late I've just been trying to keep things the same and keep them just rolling along. I’ve hit a plateau metabolism wise again, but I guess that’s to be expected since the diet has been going on so long. I even tried to do a couple of the tricks I talked about it my other blog but, to no avail it didn’t work.

I had a few times that I just hit a wall with no energy and nothing left and had to stop in the middle of cardio; otherwise I would have fallen off and probably passed out.

I received the email in regards to the list of events going on that day and what the possibility of weight classes will be.
•Lightweight -154lbs and under
•Middleweight - over 154lbs. up to & including 176 lbs.
•Light-Heavyweight - over 176lbs. up to & including 189lbs
•Heavyweight- over 189 lbs

If it was today I would land in the heavyweight class on the lighter end (I weighed 194 last night). Not sure if I should go for Lt. Heavy and be the end of that? Or just stay as a heavy and be a pretty decent conditioned big boy haha? We will see I guess when I’m weighed in.



I guess the only thing would be the show day itself, the foods I should eat and bring, that’s the only thing that is on the mind at this point.

But besides that If I could pull a Headphone/Audio sponsor that would be great. But, anyways haha.

Thanks for reading!
10 Days left! I’m going to do some damage at this show I feel it! I’m not just an easy stepping stone for someone to gain an extra place!

[jenndolan]

Just stumbled across your log. I wish you the best 10 days!!!! woohoo. I will be there too. If you see me make sure you say hello. I will be competing in figure. Go rock that stage buddy!!!

As of late I've just been trying to keep things the same and keep them just rolling along. I’ve hit a plateau metabolism wise again, but I guess that’s to be expected since the diet has been going on so long. I even tried to do a couple of the tricks I talked about it my other blog but, to no avail it didn’t work.

I had a few times that I just hit a wall with no energy and nothing left and had to stop in the middle of cardio; otherwise I would have fallen off and probably passed out.

I received the email in regards to the list of events going on that day and what the possibility of weight classes will be.
•Lightweight -154lbs and under
•Middleweight - over 154lbs. up to & including 176 lbs.
•Light-Heavyweight - over 176lbs. up to & including 189lbs
•Heavyweight- over 189 lbs

If it was today I would land in the heavyweight class on the lighter end (I weighed 194 last night). Not sure if I should go for Lt. Heavy and be the end of that? Or just stay as a heavy and be a pretty decent conditioned big boy haha? We will see I guess when I’m weighed in.



I guess the only thing would be the show day itself, the foods I should eat and bring, that’s the only thing that is on the mind at this point.

But besides that If I could pull a Headphone/Audio sponsor that would be great. But, anyways haha.

Thanks for reading!
10 Days left! I’m going to do some damage at this show I feel it! I’m not just an easy stepping stone for someone to gain an extra place!

[Hosey786]

Just stumbled across your log. I wish you the best 10 days!!!! woohoo. I will be there too. If you see me make sure you say hello. I will be competing in figure. Go rock that stage buddy!!!

Thanks! Yeah the last 10 days no I kid I kid,

If I do see you which I probably will I'll say Hi, or if I don't and you see me don't you be shy!

I wish you the best with Figure! Are you going for the Open class or?

[Hosey786]

So with it being 5 days left I just wanted to say a big THANK YOU, to everyone who read this, walked with me in my journey to this competition. Win, lose, or how ever the outcome is I am happy of the work I put in.

The Diet: I felt my way was a bit on the extreme side, the same foods alot which didn't bother me in the least. Would I have changed it? No. I did what I thought was best and I have no regrets on the choices. Some days were ****ty energy wise but it's all apart of the process of getting contest lean.

Training: I have body parts that I now see that are lagging, so I will try to adress them in the up coming off season. My training is just what I feel like doing; theres no special rhyme or reason to what I group together or how I train, some days I take IFBB routines and tweek them a bit to make my own.

And I just want to give a big thanks to my family and the Mrs. for putting up with me and helping out with foods and all for this whole process!

I'll take some pictures Pre- and Post tan and maybe make a collage type thing to post up my overall progress from start to finish of where I have come. If you have any questions I'm more than happy to answer, I'm not in the training buisness yet so my answers aren't attatched with a price.

If you are in the Towson, MD area stop by the show say Hi!

[Esponda13]

Sounds like it will be a large turnout this year, should make for a good competition. Good luck!

[Hosey786]

Sounds like it will be a large turnout this year, should make for a good competition. Good luck!

Thanks!

Yeah, so far I heard 100 or better.

[jenndolan]

Thanks! Yeah the last 10 days no I kid I kid,

If I do see you which I probably will I'll say Hi, or if I don't and you see me don't you be shy!

I wish you the best with Figure! Are you going for the Open class or?

Yep, 35 plus, and the Open

[Hosey786]

Very Nice! I hope you do well, get that pro card!