Gain train to a bigger better physique for 2014

[Vanguard1965]

11 weeks out and a minor slip up. Don't let it get you down you have plenty of time to get back on track. The worse you can do is let it derail your prep.

[demonwareltd]

What's the latest brosef? Inquiring minds want to know!!

[jpfaherty]

What's the latest brosef? Inquiring minds want to know!!

From what I know...

After the binge him and I stopped working together, but I think he's still doing his thing and prepping! I think he's about 10 weeks out

If he can stay away from the dominoes he'll be good! Still getting in the gym and doing his thing!

[IK9]

Glad to hear that he is back on track! Regardless of what he does.. the support is here! [=

[offroadatv200]

I'm alive!

Its been a busy last couple weeks filled with house hunting, traveling, working and the usual. I am still prepping and sitting at 160.4. I'm currently 9 weeks out and content with where I am at. Definitelt not ahead of the game, but i dont think im behind either. I STARTED my last prep at 155, so the mental game has me all messed up!

Here are a few shots from this morning.

[IK9]

Pics aren't loading on my computer or my fone.

Anyhoo.. 9 weeks.. you got this.. let's bring this home!

Back with JP doing your prep? Or just doing your own thing?

[jpfaherty]

Pics aren't loading on my computer or my fone.

Anyhoo.. 9 weeks.. you got this.. let's bring this home!

Back with JP doing your prep? Or just doing your own thing?

Pics aren't loading for me either!

Not with me Inna!

I wanna see pics!!

[offroadatv200]

Try this. Stupid potato s5.

[IK9]

Looking pretty lean!

[jpfaherty]

Nice! Looking good brahhh

[jaredmus]

posing looks good

[offroadatv200]

Thanks guys, really need to push this last 9 weeks.

[offroadatv200]

UPDATE

FOUND A HOUSE, AND CLOSE THE 15TH OF JULY! However, with all good things come the bad as well. I have put prep on hold for the time being. I have a ton of chit weighing on me at the moment with the move, vacation, work, money and prep has finally defeated me. As much as I want to keep pushing its just not possible. I can deal with the pain and suffering but to see my girlfriend take notice really lets me know I need to take a step back. She does a whole lot for me and doesn't ask for anything. This is a big time in our relationship and I don't want to be drained and prepping throughout the whole thing. Competing is always going to be there!

The plan is to just have some fun again. Im not going to hulk out and gain 20 pounds, its not worth that. Im going to aim for 275c / 50f / 170p - Cardio will be minimal at 2-3x30 minute LISS, maybe 1 HIIT session. I will enjoy a few meals when I feel like it. As for training - I will more then likely keep everything in the hypertrophy range for right now. My body is sore and aching as of lately and I don't feel as if heavy ass lifting will help. Going to work on form and really lifting the weight. I really need to bring up my back and shoulders so I plan to throw an extra day in solely for those body parts.

Volume will be high:

Monday - Chest
Tuesday - Back
Wednesday - Shoulders / Cardio
Thursday - Legs
Friday - Arms / Cardio
Saturday - Back / Shoulders
Sunday - Cardio / ABS

Time to have some fun!

[jpfaherty]

In for fun

[IK9]

Grats on the house!

[demonwareltd]

Congrats on the house - we r still trying to sell ours ;/

[offroadatv200]

Congrats on the house - we r still trying to sell ours ;/

Mine still hasn't sold either :/

[Blazed]

Congrats on the House Billy!!

I know its not easy making a call like that regarding prep. I too was torn recently between wanting to "goder" and keep grinding for a procard but had MANY plans lined up after my last show for the summer that would make either prep a real struggle, or force me to alter/forgo many vacation/roadtrip/travel/family plans. I chose family since the stage will always be there brother.

PS: next time you prep I hope its for BBing =D

[offroadatv200]

Congrats on the House Billy!!

I know its not easy making a call like that regarding prep. I too was torn recently between wanting to "goder" and keep grinding for a procard but had MANY plans lined up after my last show for the summer that would make either prep a real struggle, or force me to alter/forgo many vacation/roadtrip/travel/family plans. I chose family since the stage will always be there brother.

PS: next time you prep I hope its for BBing =D

Thanks Paul!

I just read your latest update, I see that you too chose to cut it off (though I still think you could have went der ). It's hard to cut it off but looking at the big picture it is what's best. I want to enjoy this moving experience and vacations with my girl and family without the frustration of prep. Besides, Im not giving up on lifting, I'm only going to progress by backing out.

Never know, I just need a hefty bulk!

[offroadatv200]

Cardio

3MPH@10%×10 minutes

Squat

135×15
165×25
225×5×3

Close Stance Leg Press

255×20 ×2
255×20 DS 135×25 ×2

Seated Leg Curl

120×12
105×15×3

Standing Calve Raise

LVL12×15 ×4

Front Squat

95×8
135×8
185×5×3

Ab/adductor

150/150×20×3

Leg Extension

70×15×3

Cardio

3MPH@10%×10 minutes

Misc

I can sum this sport up in one word. Mentality. It's amazing how much of a mental game this is. The weight of prep alone off my shoulders brought a awesome leg session.

[offroadatv200]

Back in action!

Spent the weekend eating all the delicious foods I've been craving. Enjoyed a few meals with the girlfriend and family, now it's back to the grind! Weight this morning was 164.6, actually surprised I've only gained about 5 pounds. I asssume it will mellow out to 162 by weeks end. The plan is to hover 160-165 for a little while to keep myself in check.

My squat is obviously my weekest lift by a far margin, so for the next 13 weeks I am going to give smolov a try. A lot of people like it and yield pretty good results. I spent the weekend figuring out the spreadsheet so I will start it this afternoon! Time to grow!

[jpfaherty]

Oh man. You want to be in a big surplus for smolov man. Don't go at this in a deficit!

#gainz

[IK9]

Just looking at Smolov it seems intense! You're gonna make some sick progress!!

[offroadatv200]

Oh man. You want to be in a big surplus for smolov man. Don't go at this in a deficit!

#gainz

I read somewhere that it's suggest to A) do the see food diet or B) structure 4k cal plus.

Dis real? That seems a little extensive. However, adding 50-100 pounds to a squat 1rm in 13 weeks seems about on par with thay protocol.

Just looking at Smolov it seems intense! You're gonna make some sick progress!!

I hope so!

[jpfaherty]

Not sure what your exact kcal intake should be, but you'll need a lot for recovery purposes. I'd up your protein for sure.

[offroadatv200]

Smolov Split - Day 1

Warm up

15 minute walk
Stretching

Squat

45×9
135×9
220×9
220×9
220×9
220×9

Cool down

15 minute walk

MISC

After reading a few articles I kept getting alot of poor feedback on the intro microcycle. A lot of reviewers claimed it to be a waste of time, so I opted to jump right into the base cycle. Fck it, right?! This is definitely going to be a grind, LOL. I will be happy to get through theses first 3 days. I definitely think my nutrition will be reevaluated in the coming weeks. Going to buy a belt and and a rumble roller.

[jpfaherty]

Wait, sheiko or smolov?

[offroadatv200]

Wait, sheiko or smolov?

Typo! Smolov

[offroadatv200]

I also have been reading a lot about doing smolov and smolov only due to the strenuous lifting. While the squats are tough, I don't see the purpose of not training other body parts. Thoughts, experiences?

[jpfaherty]

I also have been reading a lot about doing smolov and smolov only due to the strenuous lifting. While the squats are tough, I don't see the purpose of not training other body parts. Thoughts, experiences?

You can train them, just keep it to a minimum. I'd probably do very little PC work.