Will 3DMJ + Barbarian Warrior = A Pro Card in 2014?

[Vanguard1965]

Hey everyone!

It’s been almost a year since I participated in my first bodybuilding competition, the 2012 IDFA Western Canada Classic on October 20th 2012. I came in 2nd in Men’s Novice Heavyweight and 2nd in Men’s Masters. It was a tremendous experience to work with one of my hero’s in natural bodybuilding, Dr. Layne Norton. I learned so much about myself and the sport and had a tremendous first prep with Layne and met so many great people here on the forums. Here is the link to my journal from that prep.

http://forum.bodybuilding.com/showth...#post900495821

I want to again thank everyone who was a part of my first journey to the stage; it made the experience that much better. For everyone who was not part of my first prep I created a short video that basically tells my story up to this point.



So here we are a year later and it’s time to take things to the next level! This time around I am eligible to compete in the open class and earn a Pro Card. I will be entering three natural bodybuilding competitions from three different organizations, the INBF, NPAA and IDFA. All are Pro qualifiers so I could potentially win a WNBF, IFPA or IDFA Pro Card.

This time around I won’t be working with Layne. He is still one of my hero’s and a huge inspiration who I still follow and promote on my website. It’s still one of my goals to meet Layne in person and shake his hand and thank him. He got me in the best shape of my life and I will forever be grateful to him as my coach but also for everything he has done to help promote and further the sport of natural bodybuilding. It was because of him that I got off to such a good start learning tons of stuff long before I got a chance to work directly with him as my coach.

As much as Layne has had an impact in my life I also want to acknowledge and have different experiences with others who are doing amazing things in natural bodybuilding. 3DMJ is a tremendous group of guys who are doing great thing in the sport as well. This time around I will be working with Alberto Nunez of 3DMJ. I can’t tell you how excited I am to be working with Alberto and 3DMJ! To be able to say I have worked with both is a true blessing in my life and an honor and makes me work that much harder to ensure their time invested in me gets the best results possible.

I officially start working with Alberto on Oct 12th however he has already been providing guidance and encouraged me to start dieting early on my own which I have done. I started at 210 lbs and now 16 weeks later I am down to 193.6 lbs. Here is the link to the pictures I needed to take for Alberto last Saturday when I hit 194.6 lbs.

http://www.vanguardbodybuilding.com/?page_id=1380

I also did a comparison between last prep at the same weight just to see if I have made any gains. To be honest I was hoping to see more but I think there are small improvements.

http://www.vanguardbodybuilding.com/?page_id=1394

So here I sit just 6.5 lbs over what I was at the morning of my first show with 31 weeks to go. Great spot to be in and I will be taking my physique to a completely new level of lean which I will need to have a chance at a Pro Card. Game plan is to keep losing for the next week and then to maintain this weight until the New Year. This is going to give me a mental break from dieting and allow my metabolism a chance to recover before we enter contest prep for real. Alberto calls this the diet before the diet and is the way he himself is prepping as he plans on competing in 2014 as well.

I am really looking forward to this next stage of my journey as I push new boundaries and take my body to a level it’s never been before!

[IK9]

Good luck on this man! I meet Layne every year at the Olympia expo and Jeff Alberts is my coach. I'll be checking your log out here and there!!

[Vanguard1965]

Good luck on this man! I meet Layne every year at the Olympia expo and Jeff Alberts is my coach. I'll be checking your log out here and there!!

That is great you get to meet Layne at the Olympia every year. Living in Vegas does have its advantages. My training partner and I watched it together and would love to come down next year and check it all out in person. Jeff Alberts is an amazing guy so full of wisdom and the muscle to prove it! Must be awesome to work with him!

[jpfaherty]

You guys are gonna love this log!

IN and Subbed man! Can't wait to see what you bring to the stage

[Vanguard1965]

You guys are gonna love this log!

IN and Subbed man! Can't wait to see what you bring to the stage

Thanks JP! You have always been a big supporter and I really do appreciate it. You too are someone I would love to meet and shake your hand, not to mention enjoy a cupcake with! The man tortured me with pictures of incredible food and cupcakes in his journal the last prep!

[BFJ]

all the best looking forward to it!

[Vanguard1965]

all the best looking forward to it!

Thanks John. We both are in great hands so I am sure we will both do awesome!

[demonwareltd]

Good to have you back on the forums with a new log Dean - looking forward to it!

[offroadatv200]

Im in.

[Rypt1]

In! Good luck! Your starting pictures look good and I definitely see some improvements

[bcapprentice]

In! Will catch up when I get to Trail this weekend.

[Vanguard1965]

Good to have you back on the forums with a new log Dean - looking forward to it!

Hey Stan its good to be back! Time to take things to a new level and I appreciate you following along. You really inspired me with your dedication during your last prep. I will have to catch up to how things have been going for you in your log.

Im in.

Thanks man I appreciate the follow!

In! Good luck! Your starting pictures look good and I definitely see some improvements

Another familiar face from my last prep. So many journals and great people to try and keep up with. Again I will have to catch up and I appreciate the follow.

In! Will catch up when I get to Trail this weekend.

Thanks for the follow Michael!

[Vanguard1965]

Monday - Oct 7, 2013

Weight - 194.2 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Power Day:
Squat:
1. 255 x 5
2. 255 x 5
3. 285 x 2 - failed on the third rep
4. 285 x 1
5. 285 x 1
6. 285 x 1

Bench:
1. 225 x 5
2. 225 x 5
3. 255 x 3
4. 255 x 3
5. 285 x 1
6. 285 x 2

Deadlift:
1. 340 x 5
2. 340 x 5
3. 380 x 3
4. 380 x 3
5. 420 x Fail
6. 420 x 0

Not the best day as far as lifts are concerned. I guess its time to drop the weight 30 lbs and start the cycle again. Looks l will be dieting now until the end of the month and Alberto will be taking over my prep in November instead of this Saturday as I was expecting. A bit thrown off by the change but that is life and getting leaner is not a bad thing.

I came home in a really bitch mood tonight and seeing familiar people from my last prep and all the kind words has made me feel a lot better. Thanks everyone. Considering I will be starting this prep just a few pounds above where I left off last time means I am really going to experience some new and challenging times and its great to know you guys have my back. Means a lot!

[Vanguard1965]

Tuesday - Oct 8, 2013

Weight 193.8 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Aux Heavy Strength training. 4-6 reps

Incline DB Press:
1. 105 x 3
2. 95 x 6
3. 95 x 5

One Arm DB Row:
1. 130 x 6
2. 130 x 6
3. 130 x 6

Ez Bar Cable Curl:
1. 150 x 6
2. 150 x 6
3. 150 x 6

JL Press:
1. 105 x 6
2. 105 x 6
3. 105 x 6

HIIT Cardio: Cycling:
6 - 20 second intervals

Solid training session today. After I got home yesterday I got in a really foul mood which is not like me. Got up this morning and all day just felt angry. Just in a mood I guess but feeling better after working out so hope its gone because I dislike feeling like that. Weight started moving in the right direction and I am hoping to break 193 lbs by Saturday. Since I have three more weeks of dieting I will hold off doing my refeed until Monday as to ensure I have the extra calories on my heaviest lifting day.

[jpfaherty]

Yeah you better hide, no one likes a grouch around here!

[Vanguard1965]

Yeah you better hide, no one likes a grouch around here!

LOL nice!

[NaturalPursuit]

DUUUDE!!!!! Your journey has been INSAAANE! Damn thats inspiring!!! In for this log!!!!

[Blazed]

In for the ride!!

[IK9]

Daang man.. That's some strong incline db press.. I wanna be getting 105's tooo #jellyy

[Vanguard1965]

DUUUDE!!!!! Your journey has been INSAAANE! Damn thats inspiring!!! In for this log!!!!

Thanks man. Its a good start but I still feel I can do better.

In for the ride!!

Should be a good one, thanks for following!

Daang man.. That's some strong incline db press.. I wanna be getting 105's tooo #jellyy

Thanks, my best so far has been 105 for three sets of 6 but since then have been struggling to get to that and push beyond. Keep grinding and you will get there.

[Vanguard1965]

Wednesday - Oct 9, 2013

Weight 193.4 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Chest/Triceps/Calves/Abs

Incline Barbell Press: 8-10 Reps
1. 145 x 10
2. 145 x 10
3. 145 x 10
4. 145 x 10
5. 145 x 10

Barbell Bench Press: 8-10 Reps
1. 155 x 10
2. 155 x 10
3. 155 x 10
4. 155 x 10

Low Cable Fly: 8-10 Reps
1. 60 x 10
2. 60 x 10
3. 60 x 10
4. 60 x 10

Triceps Machine: 8-10 Reps
1. 90 x 10
2. 90 x 10
3. 90 x 10
4. 90 x 10

Cable Pressdown: 8-10 Reps
1. 150 x 10
2. 150 x 10
3. 150 x 10
4. 150 x 10

Calf Raise Machine: 8-10 Reps
1. 400 x 10
2. 400 x 10
3. 400 x 10
4. 400 x 10

Ab Crunch Machine: 8-10 Reps
1. 70 x 10
2. 70 x 10
3. 70 x 10
4. 70 x 10

20 minutes LISS Cardio on Elliptical.

Mood was much better today and I really enjoyed today's training. I was able to up the weight on several exercises versus last week so happy with the efforts.

[JPlevell]

In!! Can't wait to see this journey!

[Rypt1]

Wednesday - Oct 9, 2013

Weight 193.4 lbs

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Chest/Triceps/Calves/Abs

Incline Barbell Press: 8-10 Reps
1. 145 x 10
2. 145 x 10
3. 145 x 10
4. 145 x 10
5. 145 x 10

Barbell Bench Press: 8-10 Reps
1. 155 x 10
2. 155 x 10
3. 155 x 10
4. 155 x 10

Low Cable Fly: 8-10 Reps
1. 60 x 10
2. 60 x 10
3. 60 x 10
4. 60 x 10

Triceps Machine: 8-10 Reps
1. 90 x 10
2. 90 x 10
3. 90 x 10
4. 90 x 10

Cable Pressdown: 8-10 Reps
1. 150 x 10
2. 150 x 10
3. 150 x 10
4. 150 x 10

Calf Raise Machine: 8-10 Reps
1. 400 x 10
2. 400 x 10
3. 400 x 10
4. 400 x 10

Ab Crunch Machine: 8-10 Reps
1. 70 x 10
2. 70 x 10
3. 70 x 10
4. 70 x 10

20 minutes LISS Cardio on Elliptical.

Mood was much better today and I really enjoyed today's training. I was able to up the weight on several exercises versus last week so happy with the efforts.

That's a ton of volume for chest. I'm sore just reading it. I assume you hit body parts once a week. Is that correct?

[HoustonTXMuscle]

Am also In, Dean.

[offroadatv200]

That's a ton of volume for chest. I'm sore just reading it. I assume you hit body parts once a week. Is that correct?

My thoughts exactly... and I like it

[ArchAngel'73]

Very very sneaky.
In!

[Vanguard1965]

In!! Can't wait to see this journey!

Appreciate the support as always. It should be interesting considering I will be starting prep about 5 lbs over what I competed at the first time. New ground will be broken!

That's a ton of volume for chest. I'm sore just reading it. I assume you hit body parts once a week. Is that correct?

Actually I hit chest three times a week

Monday - Flat Bench 5/3/1/ MR - basically powerlifting / strength training
Tuesday - Aux strength training 3 sets of heavy incline DB BP for 4-6 reps
Wednesday - Hypertrophy workout Chest, Triceps, Calves and Abs.

Am also In, Dean.

Glad to have you Bob, I appreciate your support!

My thoughts exactly... and I like it

Thanks its a modified version of Cliff Wilson's Power Block Periodization program. I really like it.

Very very sneaky.
In!

LOL was not trying to be sneaky, I just figured I should come here and start a prep log. This feels like home and were I need to be with other bodybuilders either making gainz or prepping for shows. The OV 35 is great but I think I will be staying here this time around. Thanks for following Brian!

[Vanguard1965]

Thursday - Oct 10, 2013

Weight 193.2 lbs New Low!

Macro's - Protein 261.5g, Carbs 159g, Fat 54.5g = Calories 2170

Legs/Delts

Hoist Leg Squats: 8-10 Reps (High and wide stance)
1. 295 x 10
2. 295 x 10
3. 295 x 10

Hack Squat: 8-10 Reps (Low and narrow stance)
1. 180 x 10
2. 180 x 10
3. 180 x 10

Leg Extensions: 8-10 Reps
1. 160 x 10
2. 160 x 10
3. 160 x 10

Iso-Lateral Kneeling Leg Curl: 8-10 Reps
1. 80 x 10
2. 80 x 10
3. 80 x 10

Seated Leg Curls: 8-10 Reps +
1. 160 x 10
2. 160 x 10
3. 160 x 10

Seated Calf Raise: 8-10 Reps
1. 170 x 10
2. 170 x 10
3. 170 x 10
4. 170 x 10

Overhead Press Machine: 8-10 Reps
1. 160 x 10
2. 160 x 10
3. 160 x 10

Side Lateral Cable Raise: 8-10 Reps (behind back)
1. 40 x 10
2. 40 x 10
3. 40 x 10

Reverse Cable Cross: 8-10 Reps
1. 45 x 10
2. 45 x 10
3. 45 x 10

20 minutes LISS Cardio on Elliptical.

Solid training session and strength continues to improve on certain lifts. New weight low so hoping this keeps going thus the extra cardio today. Last week I hit a low of 193.4 and then it increased to 193.6 for Friday and Saturday so I am really hoping it does not repeat as I would like to be 192.6 which would put me down another pound for the week from last Saturday.

[IK9]

How do you feel on those macros? Hungry at all?

[Vanguard1965]

How do you feel on those macros? Hungry at all?

Sometimes. Overall I feel pretty good. Its funny because my first prep I thought I was getting pretty lean and it was hard. Now I have dieted on my own to only 6 pounds over my prep low and it has not been a big deal. I also realize I was not nearly as lean bodyfat % wise as I had thought I was. Kind of blows my mind I am going to start prep almost where I left off on my last one. New territory and new adventure awaits! So excited to test myself again!