Cronos - 7 Weeks out and Mountain Dog training

[Cronos1247]

The fun stuff first...

Stats as of 3/9/2015

Height: 6'4"
Weight: 227lbs
Age: 30
Weeks out: 7
Show: NPC Better Bodies (Dallas, TX)

Well, I've lurked long enough and idolized long enough. I figured it's about time to actually try the stage out for myself. My first choice coach was going to be John Meadows but unfortunately I wasn't in a position to drop the Gs (granted I'm sure he's worth every penny) for the prep. My current prep coach is a former client of Johns & also of Shelbys, a big advocate of peri-workout nutrition and most things that John has his clients abide by.

Cardio: 60 minutes A.M fasted
Training: 5 days a week (two leg days)
Calories: On days roughly 2300, Off days about 1900
Supplements: Whey isolate, creatine mono, fish oil, drop factor, evening primrose, vitamin D, vitamin C, Intra-MD, Hyde on upper body days, Max-HP on leg days.

Background:
Formerly 300+lbs, dropped the weight when I was about 22 years old. I'm expecting some loose skin issues, but I don't really care at this point and I'll just roll with it. I'm a pretty thick dude, need to bring up the legs still unfortunately. At my height, it's a journey in itself to fill out of my frame, let alone try to bring any respectable stage weight.

Time to post some conditioning shots and log some workouts.

[Cronos1247]

At 7 weeks out, all of my fat seems to be sitting around my ass and sides. I guess that's normal...

Side tricep:



I had to crop the lower half of these rear pics because my posing trunks were crooked and looked a little goofy.

Rear lat:


Rear relaxed:

[Cronos1247]

3-8-2015 Leg Day:

Stiff Legged Deads:
135x15
225x15
275x12
315x10
365x8

Squats:
Bar x15
135x15
185x15
205x12
225x9
275x6

High Rep Leg Presses:
4 Plates x 40 reps
8 Plates x 30 reps
12 Plates x 20 reps
14 Plates x 10 reps

Laying leg curls, slow/controlled reps:
70x15
80x15
80x15
80x15

Leg Extensions:
1 set to failure

Weekly cheat meal for the night...Yard House.

[Cronos1247]

Chest & Shoulders day

Incline dumbbell presses excluding warm up sets:
100x10
105x10
110x9
105x7

Incline Barbell:
185x5
205x5
215x5
225x5
225x5

Hammer nautilus press (semi pronated grip):
Just 4 sets of 10 with a one second contraction at the end of the movement.

Dips:
3 sets to failure with body weight

Lateral machine:
3 sets of 15 superset with plate raises x12

Standing lateral raises (DB):
3 sets of 15 superset with plate raises x12

Rear delt rope pulls:
4 sets of 15

[jaredmus]

pretty sweet training with meadows, love that guy

[Cronos1247]

pretty sweet training with meadows, love that guy

Definitely. Aside from his training philosophy, one of the coolest things about him is that he's seemingly one of the most humble guys in the industry. I respect the hell out of him and Evan Centopani for their approach to the sport and they attitude they bring. Prime Nutrition made a wise choice bringing those two on board.

The infamous Meadows pre-workout concoction...cream of rice with almond butter and SF hershey syrup. Everyday pre-workout.

[Cronos1247]

3/10/15

Back & Bis

Calories are the lowest they've been in a long while so my workouts haven't been nearly as intense as they used to be. Today felt great, had a good mind-muscle connection going. One scoop of green apple Hyde pre workout and two scoops of Intra-MD intra workout had me all lined up.

Supinated hammer pull downs:
4 Sets of 8 reps with a good stretch and contraction.
1 Set of 8, drop to 6, drop to failure with 1 second contractions.

Meadows Rows:
Good & hard 4 sets

One arm low rows super set with straight arm rope pulldowns:
4 sets of 8 on the rows, sets of 10 on the pulldowns

Chest supported T-Bars:
4 sets with deep stretch and contraction

Incline hammer curls:
4 sets of 12 with a drop set + iso holds thrown in at the end.

Spider Curls (Nautilus):
4 sets of 12, all the way behind the head.

Reverse Barbell curls: set of 30, set of 10

Done & done. Hit up Trader Joes for some K-Cups and frozen veggies. Beef and white rice post workout. Chill night of posing practice.

[jwarrenfit]

nice big fan of meadows as well. Also from the woodlands so right near you. Good luck nice side tri

[Cronos1247]

nice big fan of meadows as well. Also from the woodlands so right near you. Good luck nice side tri

Thanks brother. I've used the Golds Gym at toward Woodlands a few times when I pick my son up.

[mhilliard44]

The infamous Meadows pre-workout concoction...cream of rice with almond butter and SF hershey syrup. Everyday pre-workout.

Might have to try this sometime! Keep up the steady progress man

[Cronos1247]

3-12-15
*Secondary leg Day*

Goal: Pump, light muscle activation. No intensity techniques used.

6 sets of laying leg curls
4 sets on the adductor
Roughly 6 sets of squats, only reps of 6 with a top weight of 205. Just pumping up and down.
4 sets of 20 on the leg extensions. One second contraction.
Seated calf raises super set with standing dorsiflexion/bw

Easy day. Picked up some waldens farm peanut butter spread, but not really digging it.

Trying to get the aesthetics down on my protein brownie

[Cronos1247]

Might have to try this sometime! Keep up the steady progress man

You too! You're looking shredded with plenty of time until the show. Makes me a little nervous that I'm only 6 weeks out and still need to drop some good weight!