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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11-14-2014, 07:32 AM #391
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11-14-2014, 08:04 AM #392
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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11-15-2014, 10:15 AM #393
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11-15-2014, 11:20 AM #394
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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11-16-2014, 10:15 AM #395
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!
Josh
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11-16-2014, 11:11 AM #396
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11-16-2014, 11:49 AM #397
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!!
"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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11-16-2014, 01:10 PM #398
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11-16-2014, 01:15 PM #399
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11-16-2014, 05:14 PM #400
Thanks bro. Definitely appreciate the last-minute encouragement!
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...
Right on! Glad you've been around for both!
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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11-16-2014, 05:56 PM #401
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11-17-2014, 02:25 AM #402
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11-18-2014, 10:16 AM #403
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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11-21-2014, 08:39 AM #404
How's the end of peak week treating you? Good luck tomorrow!
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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11-21-2014, 10:32 AM #405
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11-21-2014, 01:09 PM #406
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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11-21-2014, 01:40 PM #407
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11-21-2014, 04:54 PM #408
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11-21-2014, 05:01 PM #409
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11-21-2014, 05:47 PM #410
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11-21-2014, 08:00 PM #411
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11-21-2014, 08:02 PM #412
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11-22-2014, 03:54 AM #413
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11-22-2014, 03:58 AM #414
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11-22-2014, 04:25 AM #415
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11-22-2014, 06:30 AM #416
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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11-22-2014, 09:03 AM #417
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11-23-2014, 07:31 AM #418
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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11-23-2014, 12:37 PM #419
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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11-23-2014, 12:55 PM #420
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