2013 Contest Preparation with Paul Revelia and Team Pro Physique

**Gibson5521** · 11-17-2012, 08:42 AM

Today starts my pre-contest preparation for a spring show(s) for the 2013 season, below is the outline of how I will track my daily eating,training, and weight loss following at least the next 20 weeks. I will mostly be using this thread as a tool to keep me accountable and documentation that I can look back on and see my progress.

Weight: N/A

Macronutrient Target Numbers: 70f/300cho/245p with a fiber requirement of at least 25g.

Training : Powerlifting/bodybuilding routine very similar to the conjugate method however my progression scheme will consist of 5 repetitions. In addition I will be incorporating frequent BFR training on several accessory lifts.

Week 1 : 5rm testing for low bar squats, sumo deadlifts, bench press, supported t-bar row, and DB shoulder press.
Week 2-6 : 55%-70%-82.5%-90%-100%
Week 7 : 5rm re-testing

Cardio: 1 H.I.I.T session of 25 minutes and 2 M.I.S.S sessions of 15 minutes.

Thoughts: n/a

Quotes: n/a

Pictures: Progress the past couple of years

**Gibson5521** · 11-17-2012, 08:44 AM

**Gibson5521** · 11-17-2012, 08:46 AM

**Gibson5521** · 11-17-2012, 08:49 AM

**adamjohn32** · 11-17-2012, 02:03 PM

In...

Oh, and I've got a job over on the west coast in St. Pete. Will finally be living in Tampa permanently starting 12/3. We will definitely have to train together soon.

**chuntbaby** · 11-23-2012, 04:36 AM

lol you can't make up your mind what you want to do. I swear you had a pre contest thing months ago then dropped out to make an offseason one a few months back now this

hope you can stick to something this time
good luck

**Gibson5521** · 11-23-2012, 07:26 AM

Originally Posted by chuntbaby

lol you can't make up your mind what you want to do. I swear you had a pre contest thing months ago then dropped out to make an offseason one a few months back now this

hope you can stick to something this time
good luck

The cool thing is you can click the back button on your browser and never have to worry about my indecisiveness ever again. I have had my personal reasons for backing out this past year and deciding to hop back on for a spring show early next year. Not being a d*ck but how many times have you competed ? Ive been on the ride three years in a row before even turning 20. Hopefully i will be able to "stick" to a plan this time.

**Gibson5521** · 11-23-2012, 10:20 AM

Lower Power #1

*55% 5RM x 5 sets

Squats

175lbsx5x5

*55% 5RM x 5 sets

Sumo Deadlifts

225lbsx5x5

*Leg Press

3 sets x 6-10 reps

*SLDL w/ dumbbells

3 sets x 6-10 reps

*BFR Leg Ext.

20 reps - 15 seconds - 15 reps - 15 seconds - 10 reps - 15 seconds - 10 reps

*BFR Hamstring curls

20 reps - 15 seconds - 15 reps - 15 seconds - 10 reps - 15 seconds - 10 reps

*Calves
20 reps - 15 seconds - 15 reps - 15 seconds - 10 reps - 15 seconds - 10 reps

Standing calf raises 3 sets x 10-12 reps
BFR presses -

**berzon** · 11-24-2012, 10:37 AM

Glad to see some one just starting up a contest prep as well, also working with Paul. What shows you thinking of doing? Where do you live in Florida?

**Gibson5521** · 11-24-2012, 02:31 PM

Whats up bro,

I live over in Tampa but I tend to visit Paul a good amount to train with him and Adam. Ill be doing some NPC shows along with a natural NPC show as well . Hopefully we can all start getting in some sessions soon, my gym allows me to bring 2 guests every day so If you guys are down lemme know !

**berzon** · 11-24-2012, 05:31 PM

Originally Posted by Gibson5521

Whats up bro,

I live over in Tampa but I tend to visit Paul a good amount to train with him and Adam. Ill be doing some NPC shows along with a natural NPC show as well . Hopefully we can all start getting in some sessions soon, my gym allows me to bring 2 guests every day so If you guys are down lemme know !

Ya for sure man, not sure when I will make it to Tampa next- but next time you come to Orlando let me know. Always good to lift with some one going through hell as well lol

**NaturalPursuit** · 11-25-2012, 12:09 PM

gibson...prep...you know i'm in!

**Gibson5521** · 11-26-2012, 07:34 AM

Time for a little update!

I wanted to re-test my maxes for my PHAT cycle and this is how it went...

Squat 385lbs x 1

Very pleased with this, I was so close to 405 but my form broke and I had to dump it : /

Bench 315lbs x 1

Ehh... Not too happy about this one

Sumo Deadlift

500lbs x 1

Im getting very good at sumo and might change my stance for good.

My macros ATM are still 70f/300cho/245p

**fltallpaul** · 11-26-2012, 09:43 AM

Great update and solid week of work. Great job on the progress!

**Gibson5521** · 12-03-2012, 06:41 AM

Time for another update! I have been swamped with school lately so hopefully I can update daily during winter break. Ive lost about 3.5 lbs this week and hit a couple PR's this past month as well.

Heres some updated pictures!

**NaturalPursuit** · 12-03-2012, 07:38 AM

Updated pics lookin good bro! I cant imagine what your gunna look like shredded with all the muscle!

**fltallpaul** · 12-03-2012, 07:39 AM

Great work losing weight around the big holiday!

**Gibson5521** · 12-03-2012, 07:53 AM

Originally Posted by NaturalPursuit

Updated pics lookin good bro! I cant imagine what your gunna look like shredded with all the muscle!

Thanks man ! Hopefully the longer, slower diet helps me not get skinny lol

**Gibson5521** · 12-03-2012, 07:55 AM

Originally Posted by fltallpaul

Great work losing weight around the big holiday!

Its not too rough *braces for impact* I actually dont like holiday food that much lol !
If it was sushi or hibachi id be f*cked lol

**berzon** · 12-03-2012, 01:00 PM

It all starts with good legs and a good back, and you got that!

**Gibson5521** · 12-03-2012, 01:57 PM

Woops i forgot a few

**Gibson5521** · 12-12-2012, 07:48 AM

As im losing bodyweight the PR's keep coming ! Earlier this august my one rep max for squats was about 275lbs (ATG) and sumo DL (I think 405 for maybe a double?)

Heres 405lbs on squats

And 500lbs on sumo

My goals for the near future is a 455lb squat and a 525lb deadlift, all while dieting. The squat looks like a big jump but I feel im just now getting the noob gains from starting to squat this past year PL'ing style.

**Gibson5521** · 12-16-2012, 08:51 PM

Time for another update. Heres a posing video I sent to Paul Revelia for my weekly update. Excited to see how my legs look next year, Im glad I ended up taking a year long offseason.

**fltallpaul** · 12-17-2012, 05:05 AM

Apparently i need to start telling clients to bar tend!

**Gibson5521** · 12-17-2012, 05:07 AM

Lol carrying Kegs, Ice, 5 Beer glasses at a time = Jacked forearms lol !

**Gibson5521** · 12-17-2012, 11:22 AM

God I hate 55% week , Its so boring !!!!

Lower Power

Squats

190lbs x 5 x 5

^ Basically just exploding out of the hole

Sumo Deads

240lbs x 5 x 5

Rack Deadlifts (submaximal singles from the lower shins)
315lbs x 3
405lbs x 3
495lbs x 3
530lbs x 1

Occlusion Calves + The boring accesorry work

**Gibson5521** · 12-28-2012, 04:38 AM

Time for another update.

Training is going well as far as strength goes as of late, I will start logging a bit more once the New Year rolls around. Im running DUP split using the peridization scheme Paul gave me. Anyone looking for good info about DUP look up Mike Zourdos on ******** or youtube. Although Im not working with him Ive been incorporating all the info I can soak up, heres how It looks

Upper Hyper
Lower Hyper
Upper Power(Basically Speed Work)
Lower Power(Basically Speed Work)
Upper Strength(55%-100%)
Lower Strength(same^)

Im pissed for not getting a video but I hit 365x 3 reps on squat (Damn near my max like 6 weeks ago) Low bar squatting is meant to be for my body structure as the progress lately is insane. To top it all off I honestly think legs are my 2nd best bodypart at this point. With a good combo of back and legs im really excited for 2013 and beating my 2011 physique.

**fltallpaul** · 12-28-2012, 05:20 AM

Great work on the progress lately. Hopefully we can get a squat workout in before too long.

**NaturalPursuit** · 12-28-2012, 06:07 AM

Originally Posted by Gibson5521

Time for another update.

Training is going well as far as strength goes as of late, I will start logging a bit more once the New Year rolls around. Im running DUP split using the peridization scheme Paul gave me. Anyone looking for good info about DUP look up Mike Zourdos on ******** or youtube. Although Im not working with him Ive been incorporating all the info I can soak up, heres how It looks

Upper Hyper
Lower Hyper
Upper Power(Basically Speed Work)
Lower Power(Basically Speed Work)
Upper Strength(55%-100%)
Lower Strength(same^)

Im pissed for not getting a video but I hit 365x 3 reps on squat (Damn near my max like 6 weeks ago) Low bar squatting is meant to be for my body structure as the progress lately is insane. To top it all off I honestly think legs are my 2nd best bodypart at this point. With a good combo of back and legs im really excited for 2013 and beating my 2011 physique.

awesome stuff man! interested to see how these workouts are set up more in depth! Been wanting to incorporate DUP into my training rotations

**Gibson5521** · 12-29-2012, 07:17 AM

Originally Posted by fltallpaul

Great work on the progress lately. Hopefully we can get a squat workout in before too long.

Definitely. When my next payment us due Ill just bring it up for a workout !

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