Audience Of One: 8 weeks of contest prep with Pro Physique coach Paul Revelia

[KoHuskie]

Condolences to any fellow 49'er fans, this ball game is all but ova.

2/3/2012

Back, Traps, Cardio

Deads: 365x3 (10 sets...maybe 11; admittedly I lost track)
Close grip row: 2Px20 3Px15 3P+25x12 2Px20
Lat PD: 125x12 (4 sets)
Shrugs: 135x20 (4 sets)

Cardio: 20 min LISSC 65SPM ~220 cals burned.

Thoughts: Deads felt great. I am glad to find out I can still bring it with (semi) heavy weight. Cardio also went well, 20 mins was a breeze.

[emergency]

nice work in the gym and the gym rocked minus the whole power issue

[KoHuskie]

Been real busy lately and haven't had a chance to update this in a bit. Got a bit of a rush from school, training and diet have obviously taken priority, and I have also been helping out a friend after my cardio in the gym. I find this kind of stuff equally rewarding.

Couple highlights from the last few days:

80x10x4 Incline Chest press
365x8 Box Squats
55x10x10 DB Shoulder press (today)

Thoughts: I have also been splitting my cardio and weight training up (usually AM and PM) on my leg and back day. After squatting and deadlifting giving HIIT 100% is just out of the question. Reasoning is really that simple, it comes down to energy levels and heavy deads/squats take a lot out of me. I have also dropped 15 carbs from all days (175 on workout days, 290 on re-feed days) and an interval to my HIIT cardio.


Also, HUGE shout out to P28 for sending me some goodies. These will no doubt make cutting a bit more enjoyable. Additional thoughts and pictures to come when I try some of this stuff out.

[emergency]

nice work on the box squats

[Woody-5]

Looks like a decent week judging by the highlights!
Strong box squats and crazy volume on the DB shoulder press
How long do you rest between sets on that 10x10?

[howimliving]

DB military press: 60x8 (10 sets)

Deads: 365x3 (10 sets...maybe 11; admittedly I lost track)

ur doin it rite

[velocityrob]

P28...good stuff.
Best I could do with the bread was a PBJ or the girl made stuffed French toast (with ricotta cheese?).

[fltallpaul]

Great deadlift volume!

[The Solution]

Someone got hooked up! Nice present after killing those squats.

[KoHuskie]

nice work on the box squats

Nice to still be pushing some heavy weight around.

Looks like a decent week judging by the highlights!
Strong box squats and crazy volume on the DB shoulder press
How long do you rest between sets on that 10x10?

I really go by feel. I have never been a big fan of watching a clock in between sets. When I am ready to go, I am ready to go. That said, it's not like I am just hitting a set then sitting around for 5 minutes. I would say I usually average about 90 seconds in between sets, sometimes more, sometimes less. I would be interested to see a study comparing rest times and hypertrophy. I would hypothesize that there was little to no correlation. Progression tension overload and protein synthesis>all.

ur doin it rite

Thanks brah. Have a gif:

P28...good stuff.
Best I could do with the bread was a PBJ or the girl made stuffed French toast (with ricotta cheese?).

That's the BEST you could do haha? At least the girl seems to know what she is doing, somebody has to keep the big man fueled. My wheels are already spinning with things to do for my refeed day.

Great deadlift volume!

Thanks coach.

Someone got hooked up! Nice present after killing those squats.

Timing could not have been better. Anything to spice up the semi restricted diet is welcomed.

2/7/2013

Back/Traps

High pull machine: 90x12 140x10 180x8 230x6
Rack pulls: 3PPSx12 4PPSx10 5PPSx8 6PPSx7
BB row: 135x12 (4 sets) (very slow/controlled)
LPD: 4 sets, 12 reps each
Rope cable pull overs: 4 sets, 20 reps each

BB shrugs: 135x20 225x16 275x12 225x16 135x20

Cardio: Basketball. Stats: 1 for 9. 4 airballs. 7 probable fouls that were not called out of sympathy.

Post workout meal:

Diet/cardio adjustments: We both feel I am slightly behind for 4 weeks out. 20 carbs dropped, 10 protein dropped, and 5 fats dropped. I am feeling fine energy/hunger wise so this shouldn't be an issue. 1 sprint added to HIIT, 5 mins of added cool down. Time to bring it.

[howimliving]

Nice to still be pushing some heavy weight around.

Rack pulls: 3PPSx12 4PPSx10 5PPSx8 6PPSx7

apparently

[Raigs]

6pps rack pulls strong

[KoHuskie]

apparently

Myron new avi brah!

6pps rack pulls strong

Thanks Raiger. I have found my major compounds are still hanging in there. Isolation tend to be down a bit but that is expected.


Nothing too special last few days.

85x10x4 for DB incline

155x10x10 squats and 3PPSx20x5 leg presses for leg day

Just got home from shoulders and bi's. 65x6x10 DB presses, 105x8 BB curls.

Thoughts: Bit of a hectic week but I plan on getting back in here posting regularly this week, possibly get some new footage as well. Ordered my posing trunks a few days ago. Overall cardio is gong very well. Can't remember the last time I jogged/ran for 35 consecutive minutes. Overall I just feel in much better shape (taking deeper breaths, no real change in breathing after walking up 4 flights of stairs, ect). Refeed day was clutch today, had a few cravings I was able to get out of the way even with my fats lowered to 50.

Have been doing some nightly posing practice to this video:

[emergency]

cant wait to check out the new footage if all goes well.

[Woody-5]

Impressive rack pulls! What height did you start those from?
Great volume on the incline and shoulders with those DBs

[The Solution]

Can never practice enough posing good to see you on top of that

[KoHuskie]

cant wait to check out the new footage if all goes well.

Will have it up once I get some stuff worth showing!

Impressive rack pulls! What height did you start those from?
Great volume on the incline and shoulders with those DBs

I have the power rack set on it's lowest setting which is a tad under knee level. With my height getting the weight off the ground is never an issue, it is usually the 2 or 3 inches below or above my knee that makes or breaks heavy deadlift singles. Aside from being a great lift for bodybuilding, it is also great for breaking plateaus. Have deadlifts on the menu tomorrow, but may toss them in later in the week and if I do, I will film a set.

Can never practice enough posing good to see you on top of that

Truth. Even with the few 20 mins sessions I have done on my own I feel a lot more comfortable.

[KoHuskie]

2/11/2013

Back and Chest

Deads: 315x5 365x5 385x3 385x3 405x1 425x1
LPD: 4x12
BB row: 4x12

Incline DB press: 60x15 70x12 80x10 90x8 100x6
Flat wide grip BB: 4x12
Decline DB: 4x12
Shoulder height cable fly: 4xx12

Bit of an odd day today. Don't think I have ever paired the two together but was feeling up to the challenge today. 425x1 went well, could have probably worked up to 465x1 or so but no sense in pushing it too far at this point. This free's up an arm day tomorrow, and allows me to hit chest again in a few. Arms in the AM HIIT in the PM after night class tomorrow!

[fltallpaul]

I am glad you are practicing your posing, it will really help you feel at home on contest day!

[howimliving]

Deads: 315x5 365x5 385x3 385x3 405x1 425x1

Incline DB press: 60x15 70x12 80x10 90x8 100x6

ur still doin it rite

[Woody-5]

Strong deads and inclines!

[KoHuskie]

I am glad you are practicing your posing, it will really help you feel at home on contest day!

Learning more and more each day about how to move most fluently. Focusing a lot on transitions. Let's get some Skype in this weekend.

ur still doin it rite

Only way I know cousin.

Strong deads and inclines!

Means a lot coming from you big man, appreciate it!

AM Arms+Abs PM cardio

Alt DB curls: 20x30 (warm up) 35x24 40x20 45x16 50x12
BB curl: 45x20 55x16 65x14 85x12 85x12
Lying Cable iso curl: 3x12
Pinwheel curl w/ pause: 3x12 (each arm)

BB forearm curl: 4x20

EZ bar reverse grip pull down: 4x20
Rope cable push down: 4x16
Lying DB hammer grip extension: 4x12
Cable kickbacks: 3x12

Cable crunches with rope: 5x20


Cardio: 36 minutes of HIIT. 7 intervals, 5 min warm up, 10 min cool down.

Thoughts: Great pump with high volume arms today. Cardio also went very well. Started pre tanning today as well, felt weird man. All in all a good day. Wheels and LISSC on deck tomorrow!

[KoHuskie]

2/13/2013

Wheels baby, wheels... and LISSC cardio.

Leg extension: 3x20 (warm up)
Squats: 185x10x10
SLDL: 135x12 (2) 185x10 225x8 275x8 315x6
Lunges: 95x20x5 (25lb straight curl bar w/ 35lb plates)

Cardio: 20mins of LISSC. 83STM, 280 cals burned.

Thoughts: Nice leg day today. Was planning on some 10x10 extensions as well but the machine I like to do them on was still broken (campus rec...no surprise) so I used the other machine for a good pump/warm up. 185x10x10 was great, a little wider stance than normal. Although this is my LISSC I am trying to push it. For reference I started out at 20 mins, 60SPM, and 200 cals burned. Sending pics to Paul tonight, will post any changes in diet or cardio later tonight.

[Woody-5]

Dat volume! Enjoy walking tomorrow
Do you ever do front squats?
At some point when I'm doing less of a powerlifting routine I'd like to add in some high rep fronts after my back squats

[KoHuskie]

Dat volume! Enjoy walking tomorrow
Do you ever do front squats?
At some point when I'm doing less of a powerlifting routine I'd like to add in some high rep fronts after my back squats

The DOMS are inevitable...but at least they tend to come about 30 hours after nowdays, so I will be in relax mode by then.

I do them every 3rd or 4th leg day. There is a vid a page back that I do them (135x10x10 I believe). Doing them on top of squats would be tough, but something to look into when my carbs/energy shoots back up!

[howimliving]

Squats: 185x10x10
SLDL: 135x12 (2) 185x10 225x8 275x8 315x6

what you did there, i see it

for reals though man, what you are doing takes some serious stones. it's one thing to strength train and post on these boards and trade jabs/compliments with each other but it's an entire different ball game to step on stage. the conditioning, the posing, tanning, even your ladyboy underwear are all done so a group of strangers can judge you. that's gotta be tough emotionally but enough of this love letter. good luck *******

[The Solution]

Must of been the longest 20 minutes of your life on that cardio

[howimliving]

go 'hawks



if only kane looked that good in his own jersey

[KoHuskie]

what you did there, i see it

for reals though man, what you are doing takes some serious stones. it's one thing to strength train and post on these boards and trade jabs/compliments with each other but it's an entire different ball game to step on stage. the conditioning, the posing, tanning, even your ladyboy underwear are all done so a group of strangers can judge you. that's gotta be tough emotionally but enough of this love letter. good luck *******

It's just another part of this journey. It's nice to ask yourself why you are doing something, and realizing that it is all for yourself. That comes off as a bit selfish, but bodybuilding by nature is a selfish sport. Sure I know my family will be proud, friends will give me some **** along the way, and with a little luck some ladies will be mirin', but it all comes back to me. Nobody is forcing me to do this cardio, nobody is forcing me to weigh out and track everything I put in my body, and nobody is going to call me out if I don't do the things I know I have to in order succeed.

...and oh yea, thanks you glorious winged *******.

Must of been the longest 20 minutes of your life on that cardio

Really started grinding at about 17 minutes. It is odd having to call on the same type of aggression for lifting during cardio, but sometimes that's what it takes. Glutes are much more sore than normal today.

go 'hawks

Gap certainly noted.

Chest/Shoulders/Calves

2/14/2013

Slight incline DB press: 50x20 60x16 70x12 80x10 90x8 100x6
Flat BB WG: 4x12
Decline DB press: 60x12x4
ss w/
Decline flys: 35x12x4

Messed around with a few sets of high rep (20ish) of hammer strength decline press as a finisher.

Behind the back DB raise: 4x12 (each arm)
Hammer strength press: 3x12

Seated calve raise: 1Px20 2Px16(2) 3Px12 (2)
Calve raise on hack squat: 4x20
-I have always locked out my knees while dong calve raises. Had a little bend in my knees this time around and got a MUCH better contraction. Surprised it took me 3 years to figure this out, but better late than never. Just another example of how we are constantly learning new things.

Notes: Holy hell my legs are sore. I think the wide stance 10x10 squats and stair master are to blame. Good lift today. Really didn't focus too much on shoulders as they are what I consider to be a strong point, just tossed in a few movements to get the blood flowing. s mentioned before had one of my best calve pumps. If you lock out your knees like I usually do, I strongly suggest trying them out with a little knee bend.

Diet/cardio changes: 169lbs today. Feeling really good for 3 weeks out. Rarely hungry, energy is still there, and strength is holding strong. No changes to diet, 1 HIIT session added following the same protocol. Back/traps with HIIT is the plan for tomorrow.

[Woody-5]

Training looking good and it sounds like the diet is right on!
What do you think your BF% is right now?