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  1. #61
    Reverse! Reverse! red_cat's Avatar
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    01/13/13

    Weight: 214.8 (new low)

    Back/Triceps

    Wide Grip Pulldowns - 2xWarmup; 180x12; 195x11, 10
    BB Rows - 185x12; 205x11; 215x10
    HS Rows - 145x12; 155x10, 10
    Seated Rows - 165x15; 180x12
    HS Pulldowns - 70x18; 80x 15
    EZ Bar Pushdowns - 70x12; 80x12; 85x8 (weird last set)
    Dip Machine - 200x15; 210x12
    Reverse Pushdown (2 handles) - 20x20; 25x20

    Thoughts: Felt pretty decent by mid-afternoon so I went ahead and trained. I tried to keep it intense but not overload my respiratory system. Overall it felt like a great workout. Hit the hot tub afterwards to soothe the legs a little and headed home to watch some football and drink tea. Normally I would pose, but I didn't think that would be very worthwhile right now.

    I was looking back at some things from last prep. To compare, I was right around this weight at 12 weeks out last time. Looking at those pictures: 1) I had no idea how to pose, 2) I had zero leg, back, or ab definition, and 3) I was considerably smaller. Feels good to know you've made progress.
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  2. #62
    Reverse! Reverse! red_cat's Avatar
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    01/14/13

    OFF

    Thoughts: I can feel myself getting a little better every day and, since breathing heavily isn't really conducive to healing a sore throat, I took the day off from cardio. I'll still hit the weights tomorrow and Wednesday, but figured some extra rest would be in my best interest today. Adjusted the diet just a bit with regards to carbs and I'm about to go lay down and rest.
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  3. #63
    Reverse! Reverse! red_cat's Avatar
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    Weight: ??? (haven't been weighing myself due to the creeping crud I have making the scale go up and down randomly)

    Lower Body Power

    Squats - 295x3; 335x3; 355x2
    Hack Squat - 320x10; 360x7
    Extensions - 210x10; 230x7
    RDL - 295x8; 315x7; 335x5
    Lying Curl - 115x10; 125x7+Partial
    Seated Calf Raises - 3 sets

    Thoughts: Still getting over the crap. It's a slow process but I woke up feeling better this morning. Felt very solid tonight for my workout. I've been training in the evening just because I don't feel wonderful when I wake up and I generally need to get to campus and TCB. I'll have some rehearsals for an orchestral gig I'm playing in Omaha over the next several days so I might end up training up there...we'll see!
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  4. #64
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
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    Well done on the prep low the other day
    Hopefully you get better soon each day feeling abit better is great
    Still got in to do a great session within the gym
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  5. #65
    Reverse! Reverse! red_cat's Avatar
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    1/19/13

    Weight: 216.0 lbs

    Chest/Biceps/Delts Hypertrophy

    DB Bench - 75x12; 85x10; 90x8
    HS Incline - 90x12; 95x9, 8
    Keiser Press - 125x13, 12
    Incline Cable Flys - 40x17; 45x15DROP30x8
    Crossbody Cable Curl - 40x15; 45x15
    DB Curl - 40x12; 45x8, 9
    High Cable Curl - 40x19; 50x20
    HS OH Press
    DB Side Raise/Upright Rows - 25/60x20/16; 30/60x13/13


    Thoughts: Feeling back to about 95% now. Still have a little chest congestion that keeps lingering, but it's nothing that hinders every day life. Weight has climbed up just a bit, so I may have hit a sticking point. I think the prep low I had a little over a week ago may have been more due to me being dehydrated and fighting whatever illness I had than actual fat loss. I'll give it until Tuesday and adjust if I don't see a drop. The good news is, the progress is still there in the mirror. I'll take some shots tonight after my workout and post!
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  6. #66
    Reverse! Reverse! red_cat's Avatar
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    1/20/13
    Weight: 216.2 lbs

    Back/Triceps Hypertrophy

    Pulldowns - 180x12; 195x10, 10
    Underhand BB Row - 195x12; 215x10, 8
    HS Row (Focus on pulling lats forward) - 135x12, 12; 145x10
    Seated Row (Rope Variation) - 70x15; 90x15
    HS Pulldown - 70x20; 80(Hammer Grip)x13+4Partial
    EX Pushdown - 70x12; 80x12; 90x8
    Dip Machine - 200x20; 215x15
    Double Reverse Pushdown - 25x18, 15

    Thoughts: Another solid one in the books. Had a big gig today in Omaha and have been driving back and forth for the past several days, so I'm pretty wiped. Posing practice was rough as my lats and rhomboids weren't very happy about being stretched like that for such long periods of time. Think I'm going to start posing 10-15 min on the weekends just to get in the swing of things. I don't want to wait too long and not be ready.

    Shot this tonight after Back/Triceps. First time with posing trunks on in quite a while. lol I took pictures, but the video shows so much more.

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  7. #67
    Reverse! Reverse! red_cat's Avatar
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    01/22/13

    Weight: 216.0

    Lower Body Power

    Squats - 185x5, 225x3, 260x2, 300x1, 335x1, 355x1, 365x1, 375x1 (NEW PR)
    Hack Squat - 360x8; 380x6
    RDL - 315x8; 335x5
    Extension/Lying Curl - 200/115x10/10; 210/125x/8
    Seated Calf Raises - 135x15, 12; 145x10

    Thoughts: New PR after dieting for 5-6 weeks? I'll take it! I always worry that I wasn't deep enough, but everything felt good this time around. Since weight loss has definitely stalled, I dropped about 250 kcal from my diet...mostly from carbs. It's been a few weeks anyway. I always get nervous about dropping calories because I was starving during last prep and, even though I'm eating WAY more food this time around, I'm afraid that will happen again.

    New Normal Macros: 299p/372c/85f = 3451 kcal
    New Refeed Macros: 228p/556c64.5f = 3716 kcal
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  8. #68
    Inner Builder Ccm644's Avatar
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    Great PR especially during prep!!

    Posing video looks good!

    Hopefully the calorie drop will help the weight go down slowly, keep killing the prep
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  9. #69
    Reverse! Reverse! red_cat's Avatar
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    1/25/13

    Weight: 214.8 (Equals Prep Low)

    Lower Body Hypertrophy

    Extensions - 125x20; 135x20; 150x15
    Squat - 195x12; 225x10; 235x10
    Hack Squats - 290x10, 10
    Single Leg Curls - 50x15; 60x10
    Smith Machine RDL - 90x12; 110x12; 130x12
    Seated Curl/TUT Calves - 120/195x22/5; 125/195x16+4Partials/4
    BFR Extensions - 70x 1 cluster

    Thoughts: Good leg day even though my knees were still kind of beat up. Forgot how rough BFR can be. Had a fun time walking up and down all the stairs out of the gym/into my apartment. Glad to see the scale moving back down, though I reckon tomorrow it will bounce back up from my refeed.

    I found out today that the calorie calculator I had been using to track things doesn't count fiber into the total kcal count........yikes. That's preeeeeeeetty dumb. I had been using the mentality of "hit total calories and stay as close as possible to the macros", but that clearly isn't going to work with this app. I can only guess how many extra calories I was eating. Oh well...no use crying over spilled milk and all that. I've still been making good progress and I caught this relatively early in my prep.
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  10. #70
    Reverse! Reverse! red_cat's Avatar
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    Originally Posted by Ccm644 View Post
    Great PR especially during prep!!

    Posing video looks good!

    Hopefully the calorie drop will help the weight go down slowly, keep killing the prep
    Thanks, man! The posing still feels a little rusty, but it will get better. On Sunday I'm actually going to go work on it with a friend who's also prepping.
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  11. #71
    [LEAN COACH] extremenergy3's Avatar
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    Stats: 5'8", 156 lbs
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    Damn giant! lol looks like you're on the right track. Good $hit man!
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  12. #72
    Reverse! Reverse! red_cat's Avatar
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    Originally Posted by extremenergy3 View Post
    Damn giant! lol looks like you're on the right track. Good $hit man!
    Hey, thanks a lot! It's nice to hear things like "looks like you're on track" just because I've never been at this point before (16 weeks out and already dieted for 5-6 weeks) and I'm putting a lot less "effort" into this prep. I mean, last time at 16 weeks out, I was doing fasted cardio 6 days a week and suffering from the onset. Now I'm only doing two sessions and they aren't THAT torturous. I barely even feel like I'm dieting!
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  13. #73
    Reverse! Reverse! red_cat's Avatar
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    1/26/13

    Weight: 214.2 (NEW LOW) (Read between .2 and .6 for a few seconds and settled to .2)

    Chest/Biceps/Delts Hypertrophy

    Keiser Flat Press
    DB Flat Press
    HS Incline
    Seated DB Curls
    Pulldown High Curls
    HS Front Press
    DB Side Raise/Smith Upright Rows
    BFR Keiser Preacher Curls - 30x1 cluster

    Thoughts: Weight drop after a refeed? Nice. Been changing some things around with my workouts this week...little more pre-exhaust and the BFR. Figured it might be time to break out a couple tricks.
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  14. #74
    NABBA Pro Bodybuilder demonwareltd's Avatar
    Join Date: Nov 2006
    Location: Ephrata, Pennsylvania, United States
    Age: 32
    Stats: 6'1", 213 lbs
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    Originally Posted by red_cat View Post
    1/26/13

    Weight: 214.2 (NEW LOW) (Read between .2 and .6 for a few seconds and settled to .2)

    Chest/Biceps/Delts Hypertrophy

    Keiser Flat Press
    DB Flat Press
    HS Incline
    Seated DB Curls
    Pulldown High Curls
    HS Front Press
    DB Side Raise/Smith Upright Rows
    BFR Keiser Preacher Curls - 30x1 cluster

    Thoughts: Weight drop after a refeed? Nice. Been changing some things around with my workouts this week...little more pre-exhaust and the BFR. Figured it might be time to break out a couple tricks.
    Congrats on the new low! You know the refeed is doing it's job when you get the weight to drop shortly after!
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  15. #75
    Reverse! Reverse! red_cat's Avatar
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    1/28/13

    Weight: 213.8 (NEW LOW)

    Spin Bike HIIT/Abs

    5 min warm-up, 11 min intervals (Level 8/Level 18), 4 min cool down

    7 sets of assorted ab work

    Thoughts:Another new low! Just got back from getting adjusted by my ART specialist. Great stuff if you've never experienced it. I always feel a major improvement after I go in and get worked on. Nothing special with training today...just some HIIT on the spin bike. It's beginning to get just a little bit easier...might have to step it up some time within the next few weeks.
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  16. #76
    Reverse! Reverse! red_cat's Avatar
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    1/31/13

    Weight: 213.4 (NEW LOW)

    MISS Cardio/Abs

    Precor "Free Range" (Level 8-13) 20 minutes

    Ab Rocker - 3 sets
    Cable Crunches - 3 sets
    Russian Twists - 2 sets

    Thoughts: Decided against my normal Step Mill tonight as I've been fighting some pain in my patellar tendon. My knees were a source of much frustration last prep as well due to WAY too much cardio, but this is different. This is a strain from lifting. I am considering dropping my normal PHAT routine and switching over to a Y3T style split where I would work everything once per week and rotate the volume each week (6-10, 12-15, 15-20, repeat). It's been so long since I've done that type of split, though, that I'm almost nervous about going back to it. What if I lose my sweet gainz, bro!?!?! I just don't know that my knees can handle dedicated quad work twice a week. That's normally when my knee flares up the most.

    Another thought I had was doing a deload. The only problem is that I'll be doing a good bit of traveling in a couple of weeks and that would be the "ideal" time to take a deload. I'll definitely sleep on it and hopefully come to a decision tomorrow.
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  17. #77
    Reverse! Reverse! red_cat's Avatar
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    02/01/13

    Weight: 213.4

    Chest/Biceps
    Smith Machine Incline - 90x15; 110x12, 120x12
    HS Decline - 70x15; 80x15; 90x13
    Cable Cross - 70x15; 70x13/DROP/50x10
    Seated DB Curl - 30x15, 13; 35x12, 11
    HS Curl - 65x15, 14; 75x12; 80x12


    Thoughts: Quite a nice "bro day" today. Really starting to see striations and veins pop during my workouts. Decided I'm at least going to give PHAT a week off and see how my knees feel after that. If I end up liking the new split, I might stick with it and do something like working each body part once every six days. That way things are a bit more spread out and my knees have some more time to recover.

    and finally, a haiku for Stan the Demon Man...

    Thanks for the shirt, Stan
    Your logo is way awesome
    I'll post a pic soon
    Last edited by red_cat; 02-01-2013 at 09:20 PM.
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  18. #78
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Thumbs up

    Thanks for the shout out and representing the demon wear. Hope your knee starts behaving. I know all too well how much prep can suck with a nagging injury that makes cardio difficult at best.
    Stan Beres Jr. - NABBA Pro

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  19. #79
    Reverse! Reverse! red_cat's Avatar
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    02/02/13

    Weight: Steady at 213.4 (1 lb loss since last week)

    Back/Triceps

    Close Grip Pulldowns
    BB Rows
    Straight Bar Pulldowns
    HS Row
    Decline Skullcrushers
    Rope Pushdown


    Thoughts: Had a really nice workout today. Those are the best BB rows I've done in a LOOOONG time. I felt them all the way through my lats from top to the very bottom insertion. And, again, seeing all kinds of details pop throughout my workout. I got a little discouraged to see that my body fat measurements hadn't moved since last week, but looking in the mirror reminded me that I've definitely lost fat...just not in those four specific spots that I measure each week.

    Knee is still a little sore here and there but feels much better than it did a couple days ago. Wearing my knee brace for a while each day seems to help. We'll see how leg day goes tomorrow and HIIT goes on Monday but all signs point to improvement!

    Originally Posted by demonwareltd View Post
    Thanks for the shout out and representing the demon wear. Hope your knee starts behaving. I know all too well how much prep can suck with a nagging injury that makes cardio difficult at best.
    Thanks, Stan. Thankfully it's getting a lot better. Just gotta keep an eye on it from here on out.
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  20. #80
    Reverse! Reverse! red_cat's Avatar
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    02/04/13

    Weight: 212.4 (NEW LOW!)


    HIIT/Abs
    8 min Warm-up, 10 min Intervals, 2 min Cool down
    7-9 sets Abs


    Thoughts: Just doin some HIIT today. Knee feels pretty solid after legs yesterday...wish I could say the same for my hamstrings (Hello, DOMS). The only time they gave me trouble yesterday was my first set of leg press. After that it was smooth sailing!
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  21. #81
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Slow and steady weight loss is looking great.
    Contest Prep Coach

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  22. #82
    Reverse! Reverse! red_cat's Avatar
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    Originally Posted by fltallpaul View Post
    Slow and steady weight loss is looking great.
    Thanks, Paul! I'm really happy with how things have gone thus far with this more drawn out approach. I still don't even feel like I'm dieting...maybe a little hunger here and there. It will get a little tough here again in a couple of weeks due to some traveling, but I've survived that before...as long as I don't get sick again!
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  23. #83
    Reverse! Reverse! red_cat's Avatar
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    02/08/13

    Weight: 211.4 (NEW LOW!)

    Back/Triceps

    Wide Grip Pulldowns 2 drop sets
    EX Seated Row 2 drop sets
    Incline DB Rows 2 setsx15-20 reps
    Keiser Pulldowns 2 setsx15-20 reps
    V-Bar Pushdown 3 setsx15-20 reps
    Dip Machine 3 setsx15-20 reps
    Double Reverse Pushdown 3 setsx15-20 reps

    Thoughts: Been a VERY busy week, but still killing it! New split is nice...still working everything twice a week but now it's spread out a bit more with 5-6 days in between. This was a ridiculous week for weight loss. Hit the 2 pound mark for the first time and I didn't adjust my diet at all. Really nice to have this surge heading into what will be a busy couple of weeks.

    Thinking I might start up some D-Aspartic/L-Dopa tomorrow. I can feel certain things getting just a little bit...off right now. I probably don't NEED it now, but if I start up now then I can take a break at about 10 weeks out and hop back on again up until my first show.

    Plan on taking either a vid or some pictures this weekend to update the progress! Also going to start posing on a more regular basis so I can start working on endurance.
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  24. #84
    Inner Builder Ccm644's Avatar
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    You have a good plan for posing endurance.

    Great Work hitting the new lows
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  25. #85
    Reverse! Reverse! red_cat's Avatar
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    Originally Posted by Ccm644 View Post
    You have a good plan for posing endurance.

    Great Work hitting the new lows
    Yeah...this morning was rough. lol Posed for about 25 minutes. Well, I had my trunks on for 25 minutes. Went through a round of 1/4 turns and mandatories, adjusted a couple of things, and then spent 2 minutes on each relaxed pose (holding for about 45 seconds, catching my breath, and then holding again). I'm sure I'll be able to hold the poses for more than 45 seconds in the not so distant future.
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  26. #86
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  27. #87
    Reverse! Reverse! red_cat's Avatar
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    02/10/13

    Weight: 211.2 (NEW LOW)

    Delts/Calves

    DB Side Raise - 20x20; 25x16; 27.5/17.5x15/12
    Cable Rope Front Raise - 30x17; 35x15
    Smith Press - Bar+50x20; 70x17; 90/60x13/7
    Kaiser Rear Delt Machine - 95x15; 105/75x15/9, 16/8
    TUT Calves - 175x5, 5
    Sh*t Squat Calves - NWx20; 25x20, 14



    Thoughts: Took a couple videos when I got home (normal room at the gym was being used by some half-ass yoga class), but they turned out sideways and really off color-wise. Pictures turned out pretty rough as well. I'll reshoot sometime in the next week. As I get a bit leaner, I'm noticing lots of little imbalances in my physique. Example: one of my shoulders seems to be leaner than the other. Not sure if that's actually the case or if it's just the way my muscles are shaped. Either way, it's kind of annoying and discouraging. Nothing I can really do right now except remember what to fix in the off-season.

    Originally Posted by DarthMaulscle View Post
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    Glad to have you on board, sir!
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  28. #88
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Congrats on what seems prep low after prep low . Also, we all have imperfections or imbalances in our physiques. Makes us human and gives us something to continuously strive for!
    Stan Beres Jr. - NABBA Pro

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  29. #89
    Reverse! Reverse! red_cat's Avatar
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    Originally Posted by demonwareltd View Post
    Congrats on what seems prep low after prep low . Also, we all have imperfections or imbalances in our physiques. Makes us human and gives us something to continuously strive for!
    ...b-b-b-b-b-but bodybuilders need perfect symmetry to win trophies..... lol I actually spent about 15 minutes posing after my cardio this morning and felt much better about everything.

    Thanks for the congrats. Last week was pretty ridiculous, but still within that 1-2 pound per week range so no adjustments moving forward. Just gonna ride the wave!
    *Liquid Sun Rayz Competition Tanning - Sponsored Athlete* - www.liquidsunrayz.com - Instagram: @liquidsunrayz and @red_cat03 -

    2014 Prep Log: http://forum.bodybuilding.com/showthread.php?t=161202443
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  30. #90
    Reverse! Reverse! red_cat's Avatar
    Join Date: Jan 2009
    Location: United States
    Stats: 6'2", 219 lbs
    Posts: 6,365
    Rep Power: 5923
    red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000)
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    red_cat is offline
    12/13/13

    Weight: 210.4 (NEW LOW)

    Legs
    Squats - 225x10; 245x8; 255x8
    Extensions - 3 sets
    Hack Squats -270x12; 290x10; 320x8
    Single Leg Curls - 4 sets
    Lying Leg Curls - 4 sets



    Thoughts: Weight loss had kinda stalled for a couple days, but had a major drop today! Knees felt pretty good for most of the workout except for hack squats. I might just have to cut those out, though I'll only be doing them every other week...we'll see. I'll have some MISS/Abs/Posing Practice tomorrow! Will definitely get some progress shots.
    *Liquid Sun Rayz Competition Tanning - Sponsored Athlete* - www.liquidsunrayz.com - Instagram: @liquidsunrayz and @red_cat03 -

    2014 Prep Log: http://forum.bodybuilding.com/showthread.php?t=161202443
    "Every tool will help you get where you want to go...once you are clear about where you want to go." - Kai Greene
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