PhillySteak's Novice Bodybuilding: First Contest Season (Prep Log with Team 3DMJ)

[phillysteak]

Pretty big meal after lower training yesterday, before going to watch football. Made sure I was nice and full before being around all those wings.

[phillysteak]

Day 9, 11/25/13
176.8 lbs.
187p/265c/60f

Rest Day

Not a whole lot to report about today. Worked on my posing, and got together some info for Eric. I report to him on Wednesdays. I'll post my first week of weight loss on Wednesday, and that day each week, since that's what's on my spreadsheet right now.

[IK9]

Deadlifts looked easy and the food looks good.

[phillysteak]

Deadlifts looked easy and the food looks good.

Thanks bro!

[phillysteak]

Typo on my last post btw...222c. I WISH I ate 265

[phillysteak]

Day 10, 11/26/13
179.2 lbs.
192p/226c/58f

Pull A
Lat Pulldown 117.5 x 8, 8, 8, 8
DB Row 65's x 8, 8, 8
Barbell Curl 55 x 8, 8, 8
Cable Side Raise 17.5 x 14, 14, 14
Face Pulls 70 x 15, 15, 15

Mobility

Going to do some foam rolling during Brooklyn Nine Nine tonight.

Training Notes

Everything felt great except the face pulls. Jerked the weight too much. Was tough being in my normal gym after going to the strength gym 2 days ago.

Had one of these bad boys yesterday:
(2p/37c/9f)

[phillysteak]

If anybody else has these near them, 5g of fiber per bagel

[jpfaherty]

If anybody else has these near them, 5g of fiber per bagel

Love finding fiber gems!!

Good work in here man.

[phillysteak]

^^ thanks man! Currently doing the macro math on a jello pudding pie I'm making to bring to thanksgiving

[IK9]

Love finding fiber gems!!

Good work in here man.

Fiber gems.. Never heard that used before but I have just added that to my 'bro'cabulary! ^_^

[phillysteak]

22.5 weeks out
Weekly Average Weigh-in: 177.8 lbs.(-1.9)

[phillysteak]

Day 11, 11/27/13
177.4 lbs.
192p/220c/60f

Push A
Bench Press 225 x 4, 4, 4, 4
Seated Barbell Press 120 x 6, 6, 6, 6
Pec Deck Fly 120 x 8, 8, 8, 8
Straight-Bar Pushdown 85 x 15, 15, 15
Decline Crunch bw+25 x 15, 15, 15

Super long day. Got some more work on my sleeve today, will try to get pics up soon!

[born4muscle]

looking forward to progress pics. which show are you doing?

[phillysteak]

looking forward to progress pics. which show are you doing?

I should take some tomorrow, 22 weeks out. Even though I'm just learning the 4 relaxed poses so far. And two shows are in upstate New York in May and Philadelphia in June.

[phillysteak]

Day 12, 11/28/13
176 lbs.
191p/227c/65f

Happy Thanksgiving!

Legs A
Deadlift 355 x 3, 3, 3, 3
High Bar Squat 235 x 6, 6, 6, 6
Leg Extensions 90 x 8, 8, 8
Standing Calf Raise 175 x 12, 195 x 10, 215 x 8

Training Notes

Went back to the strength gym today and got myself a year membership. Super cheap and will probably end up being WELL worth the money. Deads and squats felt good. Leg extension machine is different than my commercial gym, so just need to adjust the weight and squeeze/not worry so much about going heavier. Calf raises I realized I'm supposed to be doing reps of 8 this week, instead of 12-15

Misc

Got my 2nd report back from Eric Helms. Had some great communication about food. Also going to up the volume to 4 sets on my bicep and tricep movements. Still working on my 4 relaxed poses, but this week am adding in the front double bicep.

Down the road when I decide to prep again I won't do it through the holidays. For this first time, I was set on competing next summer and needed to start when I did. I was with my family today, very small, and am hitting my macros. I made a jello pudding pie to bring so I could have a dessert that I already measured out. Having a big salad tonight and a quest bar

1/6 of the pie comes out to 6f/28c/4p

[phillysteak]

Day 13, 11/29/13
175.8 lbs.
192p/224c/61f

Rest Day

Forgot to include my cardio this week, but hitting 800kcals weekly.

[IK9]

800 kcal a week is so little.. Must be nice!

[phillysteak]

800 kcal a week is so little.. Must be nice!

heh, yeah so far to start!

[phillysteak]

The excitement of planning the next day's refeed is back! Sad, but true. Anyway, I have stuff going on all day tomorrow and wanted to pack something I could eat without a microwave or anything. Decided to make some pizza bagels with the little bit of marinara sauce, turkey pepperoni, and cheese I had left in my fridge:

[phillysteak]

Day 14, 11/30/13
176.8 lbs.
192p/368c/70f (refeed)

Rest

Today was supposed to be my Pull deload, but after being up until 2am with AAA, then going to Goodyear today for a new tire and being out all day with other business, my choice was the gym or the date I promised my fiance. To make it work, I'm going to combine my Pull deload with my Push deload tomorrow morning. Then I'll be right back on track. We did separate Thanksgivings and she just came home, in time for us to see a movie as planned. It is my refeed today, and I may have 2 bags of 100 calorie popcorn popped to sneak into the theatre...

[phillysteak]

Won't be home til pretty late tonight hopefully I remember to update. Packed all of my food for a long day.

[longhorns_p]

Good luck with your prep, I'll be following along.

I'm contemplating doing my first competition and 3DMJ is one of the groups I was looking at. Sounds like you really like Eric's coaching. You made a h3ll of a transformation from those beginning pics

[jpfaherty]

Loving the creative food choices man. You'll only get more creative as it goes lol

[phillysteak]

Loving the creative food choices man. You'll only get more creative as it goes lol

Off to the grocery store this morning after some posing practice & grad work...going to put on my thinking cap

[phillysteak]

Day 15, 12/1/13
177.2 lbs.
186p/222c/56f

Pull A/Push A Deload

Bench Press 195 x 5, 5, 5
DB Row 40's x 10, 10
Seated Barbell Press 95 x 8, 8
Lat Pulldown 85 x 10, 10
Cable Lat Raise "10" x 12, 12
Straight Bar Pushdowns 70 x 12, 12
Face Pulls 57.5 x 12, 12
Barbell Curl 45 x 10, 10


Training Notes

Due to a flat tire the night before and getting very little sleep I decided to take a 2nd rest day on Saturday. I got up super early before church and my Sunday afternoon/evening commitment to hit the gym when it opened to deload. I would have rather done two separate days as the program calls for, but life happens and I had to adjust.

Misc

Been a crazy couple of days. More food pics coming later on today! (and possible even some posing from my report this week)

[Blazed]

Keep crushing it man =)

[phillysteak]

Good luck with your prep, I'll be following along.

I'm contemplating doing my first competition and 3DMJ is one of the groups I was looking at. Sounds like you really like Eric's coaching. You made a h3ll of a transformation from those beginning pics

I could write a ton about Eric and 3DMJ. I will sometime soon. Eric has gone way beyond what I would have expected from a coach. Easily one of the best investments I've ever made (and it's not a huge one $$ wise).

[phillysteak]

Keep crushing it man =)

Thanks bro, you too

[phillysteak]

Day 16, 12/2/13
175.4
191p/222c/58f

Legs A Deload
Deadlift 295 x 5, 5, 5
High Bar Squat 175 x 8, 8, 8
Leg Extensions 70 x 8, 8
Standing Calf Raise 155 x 12, 12
Strength Gym, 5 min. warm up, 35:00 training


Training Notes: Good deload session today. Making a point to record which gym I was at to keep track of my assistance stuff. I also want to gradually make my warm-ups longer and commit to always doing them.

Pics coming shortly!

[phillysteak]

The new gym: