Looking massive in the new pics (in a good way). Plenty of time to dial it in!
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10-30-2013, 10:27 AM #151
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
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*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-30-2013, 12:20 PM #152
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
Pictures look good. Like you said is just the starting point and it will be cool to watch the changes as they unfold. Nice to see the scale moving in the right direction especially with the macro's up so high still. Video was very cool and motivational. I would think the changes you see from now andult then will be huge motivation but a little extra help never hurts!
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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10-30-2013, 01:33 PM #153
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10-30-2013, 01:46 PM #154
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
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This is my only fear with him doing a very very long prep as it did haunt him before, and let alone he was having a hard time putting down the reese cups post-contest
If paul holds his composure the entire prep he will bring a new level of conditioning that he has never achieved., and really open some eyes on stage. He had a few setbacks last prep and had to do some drastic things to get into shape the last few weeks because of the slip-ups. Mental Strength is the hardest part of prep IMO, some people lose it towards the end as the diet prolongs. Stay strong paul.
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10-30-2013, 04:46 PM #155
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Thanks buddy! I hope to be ready a lil early. So many good shows in the Spring =)
Changes will definitely be motivational, I get a lot of outside motivation though. Stay humble and work hard =)
I am not worried at all, I feel like a different bodybuilder 2 years later =)
Bob NAILED IT! I did PSMF into my last shows. This time will be a night and day difference. I have 2 years of offseason invested, a matured mentality, and a great support system in place. Really look forward to surprising even myself with the finished product. But as Jeff tells me, one day/step at a time.
I am REALLY looking forward to starting on Saturday.
Evening Update
Felt good to not lift today but I still worked a 9 hour shift on my feet. Tomorrow will be upper push -> Work 7 Hours -> out to dinner for my GF's brothers birthday at the cheesecake factory, they list calories so I will just guesstimate macros based off those. Saving 2k for dinner =)
Friday I am off work and hitting upper pull, will be getting some delicious Sushi after as well as hitting happy hour at the local Brewery to get in my last Hoorah before starting full blown prep.
Hope everyone has a great night!Instagram - @gourmetpaul
Powerbuilding Log
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10-30-2013, 06:53 PM #156
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10-31-2013, 05:40 AM #157
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
You will be done after this weekend, and I won't be enjoying this things for the next year lol!
2 Days Till Full Blown Prep Mode
Morning Weight
220.2 (5 Day average 219.3, nice lil bump from the late dinner and increased sodium Yesterday)
Sleep
6 Hours
Diet
Hit 105/500/205 Yesterday
Today will be a guesstimated 100/500/200 Since I'm going to the cheesecake factory and saving ~2000 cals for the that meal.
Training
Upper Push
BB Bench
45 x 12
95 x 12
135 x 12
135 x 12
185 x 10
225 x 8
245 x 5
225 x 8
Cable CrossOver
60 x 12
70 x 8
80 x 8
Pins just below new here
60 x 8
70 x 8
70 x 8
Tricep rope Pressdown
80 x 15
100 x 12
100 x 12
120 x 10
120 x 10
DB Seated OH Press
65's x 3 x 8
Side Lateral Raises
35's x 3 x 10
Upright Row
100 x 3 x 8
HS Incline Press
1pps x 15
1pps+25 x 12
2pps x 8
Peck Deck
180 x 8
210 x 6
Done n Done
Musings
Good workout, kept it light since I haven't really pushed hard on upper in almost a month since I started Smolov, also trying to get this Thoracic outlet issue resolved. Dinner today should be good, but my weight will be all over the place through the beginning of next week.Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-31-2013, 11:54 AM #158
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10-31-2013, 01:22 PM #159
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11-01-2013, 09:47 AM #160
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Started a few months ago, but got worse right before/during smolov. No idea what caused it, prolly lifting and not doing enough mobility, but I can only speculate.
NO idea yet, get my protocol from Jeff tonight.
Back Attack Day, Last day before prep start!
Morning Weight
218.6 (5 Day Average 219.0, down 4.6lbs going by that)
Sleep
8 Hours
Diet
Hit ~4,200 Cals yesterday...a couple hundred more than I planned but no biggie.
Today I will be roughly hitting 100/500/200 but guesstimating as I will be eating out.
Training
Upper Pull
Lat Pulldown
90 x 15
120 x 12
150 x 10
180 x 10
210 x 8
240 x 8
270 x 6
Neutral Grip PD's
270 x 7
255 x 6
240 x 8
HS Iso Rows
1pps x 15
2pps x 12
3pps x 10
3pps+25 x 2 x 10
3pps x 10
DB Curls
55's x 10
45's x 8
47.5's x 8
Reverse Grip BB Curl
80 x 10
90 x 8
80 x 8
HOrizontal Lat Pulldown
140 x 12
160 x 8
180 x 7
Cable Rows
150 x 10
180 x 8
210 x 8
240 x 6
DOne and done
Musings
Good workout and good times yesterday. Today I'll be getting any last minute eating out of my system =DInstagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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11-01-2013, 01:15 PM #161
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11-01-2013, 05:51 PM #162
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11-01-2013, 06:52 PM #163
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
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11-01-2013, 07:06 PM #164
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
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11-02-2013, 06:09 AM #165
- Join Date: Dec 2010
- Location: Lake Grove, New York, United States
- Age: 32
- Posts: 56
- Rep Power: 184
Prep Day 1:
Morning weight-134.2.... What did you expect after a weekend of cheesecake factory, beer, ice cream and sushi!!!
Starting Macros 40/150/135
Today's workout- Push Power
Bench press (bar)
Warm up
75lbsX9
85lbsX6-3 sets
DB incline press
Warm up
25lbsX6-3 sets
Rope press downs
Warm up
50lbsX9
60lbsX6-3sets
DB shoulder press
Warm up
25lbsX6-3sets
Today's goals will be not to sample anything at work today. (I work at Trader Joe's and we do big tastings every Saturday)
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11-02-2013, 05:12 PM #166
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Any luck??
Prep Day 1, 34 Weeks out
Morning Weight
220.2 (5 Day Average 219.3) Nice Bloat from Sushi+Wing+Beer extravaganza
Sleep
5 crappy Hours
Diet
Nailed 75/400/240 Today =)
Tomorrow will be the same.
Training
Push Power, cycle 1
External/Internal Rotations on Cable
BB Bench
45 x 15
95 x 12
135 x 12
185 x 10
225 x 8
255 x 6
255 x 6
255 x 6
Incline DB Press (First time doing these in like 1.5 years!)
65's x 12
75's x 8
90's x 6
90's x 6
90's x 6
Tricep Rope Pressdown
120 x 12
140 x 10
150 x 6
150 x 6
150 x 6
Seated DB Shoulder Press
65's x 8
75's x 6
75's x 5
75's x 6
Done and done!
Musings
Super happy to have started the new protocol. Macros were a breeze today, actually have 16/60/30 left for a late night snack in an hour or two. The new training program is going to take a little bit of adjusting to, especially since I am doing exercises I normally do not do. Going to just take things one day at a time and enjoy the **** out of this prep =)
Tomorrow is a nice Pull Power session followed by a day off work. For the first time ever I will be deadlifting on back days and just squatting on leg days =)Last edited by Blazed; 11-02-2013 at 06:06 PM.
Instagram - @gourmetpaul
Powerbuilding Log
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11-02-2013, 05:17 PM #167
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11-02-2013, 06:06 PM #168
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11-02-2013, 06:52 PM #169
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11-03-2013, 06:32 AM #170
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11-03-2013, 06:44 AM #171
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11-03-2013, 07:57 AM #172
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Thank you guys!!! Feels amazing to be back on the grind, knowing I am working for something so unique and challenging =)
Prep Day 2
Morning Weight
217.8 (5 Day average 219.1)
Sleep
8.5 Hours =) thanks to daylight savings time.
Diet
Hit 73/398/244 Yesterday
Shooting for as close to 75/400/240 as humanly possible today
Training
POWER PULL
Deadlifts
45 x 20
135 x 15
225 x 10
315 x 7
315 x 7
315 x 7 (Felt Surprisingly heavy since I have not deadlifted in over a month, only place to go from here is up =D )
Lat Pulldowns
120 x 15
150 x 12
180 x 10
210 x 8
240 x 7
240 x 7
240 x 7
BB Rows
135 x 15
185 x 10
225 x 7
225 x 7
225 x 7 Volume PR!
Hammer Curls (SS'd w/ EZ Curls)
50's x 8
65's x 7
65's x 7
65's x 7 Volume PR
EZ Bar Curls
80 x 10
100 x 7
100 x 7
100 x 7
Cardio
3.4 MPH Walk up a 7.0 Incline, 350 Calories burned, 1.7 miles, 31:45......HR towards the end 150-151 BPM
Musings
Great workout today, I know the deads are nothing special since I was pulling 400+ for reps not too long ago.....but the program I have from Jeff will have me progressing week by week and month by month so my lifts will be going up for the foreseeable future. Had a good pump, I decided to do cardio today since I was waiting for my laundry next door to dry and I had 30 minutes to kill. I fell 50 calories short of the 400 prescribed, but I'll make up for it with a 450 cal session on my next off day from lifting. Tomorrow is a rest day and I have Legs Power on Tuesday morning.
No work today so I have to go grocery shopping for prep food. Its been a while since I had lower fats and higher protein so I have to purchase slightly different food than I am used to buying after a 2 year growing season. Should be fun though. Trying to work out a budget where I spend no more than $100/week on food.
I was also famished after my workout, I train fasted and the cardio after definitely did it. Next time if I do cardio after weights I'll be sure to get a small meal in me beforehand.
Hope everyone has a great Sunday Funday =)Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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11-03-2013, 08:03 AM #173
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11-03-2013, 08:07 AM #174
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
A few reasons, I roll out of bed ->drive to gym and train-> then eat/shower/get ready for work......I don't want to wake up 1-2 hours earlier just to eat a meal and wait for it to digest.
Also, having dinner at ~10 PM most nights, first thing in the morning energy levels are good, food is digested, blood glucose is nice and steady......down a pre workout and crush it.
I also tend to feel sluggish with food in my belly. When I get leaner and more depleted I might start knocking back 10g CHO/5g BCAA with my preworkout or something if I feel the need to. But I'm usually pretty satisfied from last nights meal.Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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11-03-2013, 10:05 AM #175
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
Glad to see you are liking the new routine. Got mine from Alberto last night, so Monday I will start my new workout and started the new macro's today. Time for us to crush it!
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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11-03-2013, 01:51 PM #176
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11-03-2013, 01:57 PM #177
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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11-03-2013, 03:16 PM #178
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11-04-2013, 07:11 PM #179
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Nice! I saw that sweet bump in carbs =)
W00t!
We takin over
Hey Matt! Missed ya buddy!!
Prep Day 3
Morning Weight
216.2 (5 Day Average 218.6, nice drop =D )
Sleep
7.5 Hours
Diet
Nailed my 75/400/240 yesterday as well as today
Training
REST DAY OF PEACE
Musings
Worked 13 hours today on my feet, needless to say I am exhausted. Saved 25/85/34 for my late night dinner so I am bout to grub now. Wonder if weight will bump a bit cause of the late night meal, #YOLO
Got legs power on tap TMRW, followed by Push Hyper on Wednesday. Pretty stoked, Thursday I will go do mobility, cardio, and maybe a lil posing if I am not feeling too buttery.Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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11-04-2013, 07:28 PM #180
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