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

[phillysteak]

[IK9]

Nice improvements on the posing and definitely leaning out.. Seeing new lines appearing

[MirinMerlin]

IN. Looking forward to following the journey man

[phillysteak]

Nice improvements on the posing and definitely leaning out.. Seeing new lines appearing

Thanks dude. I don't know what it is...I feel great about where I'm at for the 22&24 weeks out shows..but this first one that's 14 out I'm getting nervous for.

[phillysteak]

IN. Looking forward to following the journey man

Glad to have you brother!

[Blazed]

No need to be nervous! its just a warm up and your very first show!!

[TakedaShingen]

Definitely leaning out.

Keep on that grind.

[lightweight0422]

Looking solid compared to starting photos man. What is your height?

[Vanguard1965]

Thanks dude. I don't know what it is...I feel great about where I'm at for the 22&24 weeks out shows..but this first one that's 14 out I'm getting nervous for.

You will be amazed at how much your body will change in 14 weeks and as everyone said its really just a warm up. Getting a first show under your belt will be a great experience. Think of it as dress rehearsal for the later shows.

[IK9]

Thanks dude. I don't know what it is...I feel great about where I'm at for the 22&24 weeks out shows..but this first one that's 14 out I'm getting nervous for.

You gotttt thissssss

[phillysteak]

No need to be nervous! its just a warm up and your very first show!!

Definitely leaning out.

Keep on that grind.

Looking solid compared to starting photos man. What is your height?

You will be amazed at how much your body will change in 14 weeks and as everyone said its really just a warm up. Getting a first show under your belt will be a great experience. Think of it as dress rehearsal for the later shows.

You gotttt thissssss

Thanks for the push guys. I'm happy with the progress so far, just can't believe the first one is starting to get close. I will do you all proud!

And I think I'm 5'7" ish?

[IK9]

The shows you plan on doing.. do they go by height or are you gonna try to make a certain weight class? Not sure if I asked this before.

[phillysteak]

The shows you plan on doing.. do they go by height or are you gonna try to make a certain weight class? Not sure if I asked this before.

I am really not sure. I believe for debut/novice classes some of them will "create" classes once everyone shows up and they can equally divide everyone to make even-ish classes? I'm pretty much trying to get as lean as Eric takes me, regardless of if that puts me at 150lbs, 145, 155, or whatever.

[jpfaherty]

Nice work man.

Like Paul said, don't worry about the 14 weeks show. It's just a warm up and will give you some good experience for week 22 when your shredded to the bone and week 24 when you're eating into the show!

[phillysteak]

13 weeks, 5 days out, 1/27/14
168.0 lbs.
190p/275c/64f

Rest Day

Cardio

275kcals LISS on treadmill

Took an extra rest day today to set up my training schedule from now through the end of prep. My two off days are M/W with training being Tuesday (powerlifting day) and then Thurs-Sun (upper,lower,upper,lower).

[phillysteak]

Nice work man.

Like Paul said, don't worry about the 14 weeks show. It's just a warm up and will give you some good experience for week 22 when your shredded to the bone and week 24 when you're eating into the show!

Thanks, JP. Appreciate everything man.

[phillysteak]

13 weeks, 4 days out, 1/28/14
167.6 lbs.
190p/276c/64f


Powerlifting Day

Squat
135 x 5
190 x 3
245 x 1
275 x 5

Bench
115 x 5
160 x 3
205 x 1
230 x 2

Deadlift
185 x 5
265 x 3
335 x 1
375 x 2

EZ Bar Curl superset
12.5 lb. ps x 15, 15, 12

Overhead Rope Ext. superset
40 x 15, 15, 15

Face Pulls
75 x 15, 15, 15

DB Lateral Raise
20s x 15, 15, 15

Cardio

250kcals LISS on treadmill

Training Notes

Not my best day. Went up in weight 5lbs. on the Big 3..added a rep in squat but dropped a rep in bench and deadlift. The bench I actually was about halfway up on a 3rd rep but stuck. I think I have more in the deadlift if I just want it a little more.

Prep Thoughts

If I'm being honest, the last couple of weeks have gotten tougher. I mean the first 8 or so just flew by and were so smooth. Lately I'm feeling a lot hungrier, and my energy in the gym is as super high as it was in my offseason. It's going to be difficult road from here on out I think...and the fact that my weight stalled this week has me guessing food will lower a bit after my report tomorrow. I think part of it is I just need to toughen up a little. I mean how hard should this be? I get to practice flexible dieting and really have a lot more variety in my diet than I ever had before I started with Eric last year. So, without ranting too much, not my best week...but the show must go on!

Have a great day bros.

[phillysteak]

Today's postworkout lunch:

[Vanguard1965]

Some weeks are rougher then others but its amazing what you can get through if you really want something bad enough and focus on the positive. You just have to keep your reason why in front of you and focus on that and before you know it will be standing on stage in the best shape of your life and feeling incredible. I can't wait to see the pictures and hear your thoughts on doing your first show!

[MirinMerlin]

13 weeks, 5 days out, 1/27/14
168.0 lbs.
190p/275c/64f

Rest Day

Cardio

275kcals LISS on treadmill

Took an extra rest day today to set up my training schedule from now through the end of prep. My two off days are M/W with training being Tuesday (powerlifting day) and then Thurs-Sun (upper,lower,upper,lower).

Nice split man. Let us know how it goes.

[phillysteak]

Some weeks are rougher then others but its amazing what you can get through if you really want something bad enough and focus on the positive. You just have to keep your reason why in front of you and focus on that and before you know it will be standing on stage in the best shape of your life and feeling incredible. I can't wait to see the pictures and hear your thoughts on doing your first show!

I appreciate the words. I've got a lot more to remain positive about!

[phillysteak]

Nice split man. Let us know how it goes.

Just beginning the 2nd week! Will do man.

[IK9]

I noticed that when I prepped.. Once my macros started getting too low, switching to whole foods/bro foods definitely helped me not feel like a zombie. Also.. In terms of strength.. It was up and down but I remember at 4 weeks out my bench went back up close to offseason numbers.

But yeah, it will be an up and down ride. Enjoy the journey. You're doing great so far!!

[phillysteak]

I noticed that when I prepped.. Once my macros started getting too low, switching to whole foods/bro foods definitely helped me not feel like a zombie. Also.. In terms of strength.. It was up and down but I remember at 4 weeks out my bench went back up close to offseason numbers.

But yeah, it will be an up and down ride. Enjoy the journey. You're doing great so far!!

Thanks man. I also have to remember it's not JUST the big 3 that I can be making progress on, but all my other movements as well.

[phillysteak]

I'm awaiting my report from Eric for this week. I know we touched on this with you guys a few weeks ago, but I just have to be more disciplined with sticking to the food I had planned out in advance. I am starting my new job in 2 days and came up with a plan for my work days. It's not necessarily a meal plan, but just an idea of how I can make my eating a little smoother. I'm basically thinking of "bro" meals for breakfast and lunch, with a big bowl of cereal and protein shake/fruit for my preworkout after work...hit the gym, have a big "bro" dinner, full of meat/potatoes/fruit, and save myself some macros for an ice cream bar for a snack. I also think working full time will keep my mind on something rather than food!

Have a great night dudes.

[phillysteak]

Diet break over. Dropping fats 10g and my carbs back to where I started prep @ 225g. When I thought about this today...I realized in the last two weeks, I got a diet break with increased food, and while I didn't drop weight this past week, I DID lose a pound the week before. So in the big picture, I gave my body a rest and even dropped a little along the way. So, new macros, and some added HIIT cardio as per Eric's instructions...barbell complexes!

[phillysteak]

13 weeks, 2 days out, 1/30/14
166.4 lbs.
190p/225c/55f

Upper 1

Seated Barbell Press 120 x 6 x 5
Jeff Alberts DB Row 75s x 6 x 5
Dips bw + 30lbs x 6 x 5
Neutral Grip Lat Pulldown Machine 125 x 6 x 4, 110 x 6
Rope Pushdown 97.5 x 6 x 5

Cardio

275kcals LISS on treadmill

Mobility

Foam roll,bands

Training Notes

Great session today. I think I added weight on all movements, but only 6 reps across vs 7 last week. I start my new job tomorrow and so these are going to be some of my staples for now:

Preworkout Fuel...


Dinner

[Vanguard1965]

Food looks good and cool starting a new job. Do they know your a bodybuilder?

[phillysteak]

Food looks good and cool starting a new job. Do they know your a bodybuilder?

They don't. I'll be teaching at a high school and keeping my bodybuilding goals (and tattoos) to myself for now

[jpfaherty]

Awesome work man. Crush that new job just like you're crushing prep!