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  1. #391
    Registered Bro triplewhammy's Avatar
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    Things are progressing really well. Basically if I avoid screwing up this Peak Week I will be looking good on stage, much improved from 2 years ago. This past week at 1700 cals I've still managed to have some great workouts:

    Saturday did Legs, including Squats 135x8, 185x6, 225x4, 275x2, 315x8, 365x3, 315x8, Safety Bar Squats 225x8, 225x10, 225x10
    Sunday did Chest, worked up to Flat DB Press 100s x 11, and Incline DB Press 75s x 12
    Monday did Back and worked up to Corner Rows 6 plates for 12
    Tuesday did some cardio (including 1.73 miles in 10 min on the Treadmill, and 5 bike HIIT intervals)
    Wednesday Shoulders and Arms, sick pump
    Thursday I did some moderate-intensity cardio (felt horrible during all day, just went through the motions in the gym)
    Friday (this morning) I had a great high-rep Leg day, putting in 435 reps total between quads, hammies, and calves (love the way my legs hardened up)

    Mentally I would much rather just have a cheat day tomorrow and then drop down to 1600 cals/day after that, continuing my dieting pattern. But I know that physically it would just leave me depleted and drained, especially after a year of dieting (and I can't remember the last time I had a rest day). I also recognize that carb-loading can do some weird/amazing things for your physique last minute, so I am just going to stick to the schedule and keep a sharp eye on the mirror come next Thursday and Friday.
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  2. #392
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    def keep us updated day by day fella, its tricky business doing it yourself and the last week can be a total MIND FU(K , however if you know your body well enough then you will know what calls to make. excited to see how it turns out, this is what all that work was for , to present your best package you can and if you can do this, irrespective of where you place, you have done all you can!
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  3. #393
    Registered Bro triplewhammy's Avatar
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    Originally Posted by OmegaredAfy View Post
    def keep us updated day by day fella, its tricky business doing it yourself and the last week can be a total MIND FU(K , however if you know your body well enough then you will know what calls to make. excited to see how it turns out, this is what all that work was for , to present your best package you can and if you can do this, irrespective of where you place, you have done all you can!
    Definitely, I'm already much improved from last time so I'm pretty pumped!
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  4. #394
    Registered Bro triplewhammy's Avatar
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    Getting things off to a great start... got in some great cardio today... 10 min Elliptical, 5 min Bike, 10 min Treadmill, 10 min HIIT Bike...felt like I was gonna pass out after the Bike work which is a good sign that I was putting in the necessary work to get my heart rate sky-rocketed. Putting down 2000 calories today to get some extra carbs in and I'm liking how things are shaking out. I think this is going to be a really good approach for my Peak Week this time around.
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  5. #395
    Registered Bro triplewhammy's Avatar
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    UPDATE 11/16/2014

    PEAK WEEK!

    STATS

    Weight: 165.2 lbs

    TRAINING
    Sunday: Chest/Tri
    Monday: Back/Biceps/cardio
    Tuesday: Legs
    Wednesday: Shoulders
    Thursday: light circuit
    Friday: light circuit (possibly)
    Saturday: posedown!

    DIET
    Sunday: 2600 cals
    Monday: 2400 cals
    Tuesday: 2200 cals
    Wednesday: 2000 cals
    Thursday: 1800 cals, no dairy, no fiber, no carbonation
    Friday: cals adjusted by mirror, no dairy, no fiber, no carbonation
    Saturday: cals adjusted by mirror, no dairy, no fiber, no carbonation

    SUPPLEMENTATION
    Performance:
    USPlabs Anabolic Pump
    various preworkouts

    Support:
    cissus
    glucosamine
    ZMA
    protein powder
    multivitamin
    fish oil

    THOUGHTS
    Well I didn't lose much at all this week based on the scale this morning but I'm totally fine with that. I'm feeling good, I started my front-load yesterday, and things are looking up. I switched up my workout game plan just a touch, opting for more lifting followed by post-lifting cardio rather than another day of HIIT since I'm not sure what good that'll do at this point anyway. I'd rather get in another good Leg thrashing and have enough time to heal up instead. Sleep hasn't been great the past couple days, not sure why, but I've been powering through it. Just means that a couple days I've had been up and eating my preworkout meal by 4am which makes for a long day. Other than that I am definitely going to be coming in better than I did 2 years ago so what more can I ask for? Time to just execute the plan, keep an eye on the mirror, and hit the stage!










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  6. #396
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    Cannot WAIT to see how this goes down, you look INCREDIBLE, you know when your doing BB right is when you look MUCH heavier than your weight! Phenomenal mate.
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  7. #397
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    Looking shredded Josh! Can't wait to see how peak week turns out - looks like a completely different strategy than you've done in the past. It looks like you can walk out on stage right now!
    STAND TALL AND SHAKE THE HEAVENS!!

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  8. #398
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    Start strong finish stronger
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  9. #399
    Genetically gifted rutka's Avatar
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    oh wow thats one clean set of abs! excellent condition, good job

    what do you do water wise last week / 2-3 days before show and last day prior show?
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  10. #400
    Registered Bro triplewhammy's Avatar
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    Originally Posted by OmegaredAfy View Post
    Cannot WAIT to see how this goes down, you look INCREDIBLE, you know when your doing BB right is when you look MUCH heavier than your weight! Phenomenal mate.
    Thanks bro. Definitely appreciate the last-minute encouragement!

    Originally Posted by swimmer32 View Post
    Looking shredded Josh! Can't wait to see how peak week turns out - looks like a completely different strategy than you've done in the past. It looks like you can walk out on stage right now!
    Yeah this is definitely mentally nerve-wracking but I believe it will be for the best. As I start to look a bit watery I just remind myself that 1) I have time to recover and 2) that's how I would've looked on stage had I back-loaded...

    Originally Posted by The Solution View Post
    Start strong finish stronger
    Right on! Glad you've been around for both!

    Originally Posted by rutka View Post
    oh wow thats one clean set of abs! excellent condition, good job

    what do you do water wise last week / 2-3 days before show and last day prior show?
    Thanks! I'm more or less going with Bob's advice for water intake: starting with 2+ gallons as of today and slowly tapering down to 1 gallon on Friday. Saturday will be drinking water only as needed.
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  11. #401
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    I would get a least a half gallon before prejudging ends and you step on stage. You will need water to help get those carbs through your body. I will guess you will go up like what noonish?
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  12. #402
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    I would get a least a half gallon before prejudging ends and you step on stage. You will need water to help get those carbs through your body. I will guess you will go up like what noonish?
    Alright sounds good. Prejudging starts at 11am with females. Men's BB (Novice and Open) are the last two categories. There are 110 competitors total, so they expect prejudging to complete at 2:30pm.
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  13. #403
    Registered Bro triplewhammy's Avatar
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    Up at 3:45am...classic. Was planning on staying out of the squat rack for Legs today, but just couldn't help myself.

    Back Squats:
    135 x 10
    185 x 8
    225 x 6
    275 x 4
    315 x 7

    SS Bar Squats:
    250 x 10

    4 sets Leg Press Machine
    4 sets Seated Leg Extensions
    4 sets Calf Press machine
    12 sets various Hamstring exercises

    Dat dere Peak Week Leg training!
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  14. #404
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    How's the end of peak week treating you? Good luck tomorrow!
    STAND TALL AND SHAKE THE HEAVENS!!

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  15. #405
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    still good squatting a week out, best of luck
    Trying to improve day in and day out.

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  16. #406
    Registered Bro triplewhammy's Avatar
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    Originally Posted by swimmer32 View Post
    How's the end of peak week treating you? Good luck tomorrow!
    Originally Posted by jaredmus View Post
    still good squatting a week out, best of luck
    Things are looking great. I've liked how I look waking up so I've been just keeping things pretty easy...keeping things the same and more or less just treating this like another weekend workout! I'm not doing a heavy carb load this time, I've felt bloated in the past and I've worked too hard on conditioning to feel like I threw it away in the end. If I lose a bit of a "pump" so be it, but I think I'll be fine...
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  17. #407
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    You find that a lil more food like i suggested has been shaping you up well?
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  18. #408
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    You find that a lil more food like i suggested has been shaping you up well?
    Well yeah, but I'm definitely not overdoing it...I'm probably at 2500 calories today and I'm done eating now...I want to stay nice and tight. But I have been following your water protocol as well...good stuff Bob.
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  19. #409
    Registered Bro triplewhammy's Avatar
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    Trying to maintain this conditioning through tomorrow!




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  20. #410
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    Originally Posted by triplewhammy View Post
    Well yeah, but I'm definitely not overdoing it...I'm probably at 2500 calories today and I'm done eating now...I want to stay nice and tight. But I have been following your water protocol as well...good stuff Bob.
    no worry bro. next time maybe i can do your entire contest prep for you, would make peak week much easier.
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  21. #411
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    no worry bro. next time maybe i can do your entire contest prep for you, would make peak week much easier.
    You've been a great help, as always.
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  22. #412
    Registered Bro triplewhammy's Avatar
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    Couple pre-coats of Dream Tan tonight, one touch-up coat tomorrow morning...let's tighten up and hit the stage!




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  23. #413
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    Roll those hamstrings/glutes forward in your rear pose man. Make them pop
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  24. #414
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    look like your the leanest ever , nice density man, good luck
    Trying to improve day in and day out.

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  25. #415
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    Roll those hamstrings/glutes forward in your rear pose man. Make them pop
    Good word, will do.

    Originally Posted by jaredmus View Post
    look like your the leanest ever , nice density man, good luck
    Definitely is, thanks bro!
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  26. #416
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    Looks like you're ready - go get 'em!
    STAND TALL AND SHAKE THE HEAVENS!!

    "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." - 1 Corinthians 6:19

    ▪█─-─█▪ Equipment Crew #71 ▪█─-─█▪
    []---[] York Barbell Club #32 []---[]
    []---[] Ivanko Barbell Crew #66 []---[]
    ||---|| Rogue Barbell Club #6 ||---||
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  27. #417
    Prep Coach NaturalPursuit's Avatar
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    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
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    Best of luck bro!
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  28. #418
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
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    triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000) triplewhammy is a splendid one to behold. (+10000)
    triplewhammy is offline
    Well I took 2nd place in both Men's Novice and Open again. But I definitely brought a better and more polished physique which was the main goal. Overall improved, just need to keep grinding especially on the Legs.

    Here's a pic backstage with a buddy I've competed against here in the past, great guy to chat with to help the time fly by seeing as how prejudging started at 11am and didn't finish until 3:15 LOL

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  29. #419
    Registered User swimmer32's Avatar
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    swimmer32 is offline
    You looked fantastic! There's definitely some improvement from last time you stepped on stage. Congrats!
    STAND TALL AND SHAKE THE HEAVENS!!

    "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." - 1 Corinthians 6:19

    ▪█─-─█▪ Equipment Crew #71 ▪█─-─█▪
    []---[] York Barbell Club #32 []---[]
    []---[] Ivanko Barbell Crew #66 []---[]
    ||---|| Rogue Barbell Club #6 ||---||
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  30. #420
    Banned The Solution's Avatar
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    How do you feel the peak went?
    I hope my advice and suggestions aided your prep
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