Bustasinclair's 30 Days to the Branch Warren Journal

[MissHolly]

You're a cardio machine, brah.

*cough* *cough* Cardio Queen *cough* *cough*





J/K Great job, Matt getting in there and getting work done even though you weren't feeling it!

[bustasinclair]

*cough* *cough* Cardio Queen *cough* *cough*





J/K Great job, Matt getting in there and getting work done even though you weren't feeling it!

Hey now...I resemble that remark. Thank ya, thank ya, Holly.

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I was perusing some old pictures and came across some one week out pictures from my 2010 contest. Man, I was so small. I weighed about 190 in this pic:


But I loved how diced up my legs were!

Edited to add comparison to 2014 pic with same pose
Edited to add comparison to 2009 pic with same pose

[danap3681]

Definitely tell you have been working hard since then!! ^^^

[MissHolly]

Definitely tell you have been working hard since then!! ^^^

What she said! So much win.

[PrinceDaddy]

Good luck at the BW!

[bustasinclair]

Definitely tell you have been working hard since then!! ^^^

What she said! So much win.

Thanks you two!

Good luck at the BW!

Thanks man! You competing too?

[PrinceDaddy]

Doing Europa this week. Staying local to DFW area. I did the BW back in 2013, super competitive that year. Learned plenty! Have improved since then, but doubt I would place with lineup even with my present conditioning. There are 4 shows in 4 weeks so not sure how stacked the lineups will be. Good luck!

[bustasinclair]

Doing Europa this week. Staying local to DFW area. I did the BW back in 2013, super competitive that year. Learned plenty! Have improved since then, but doubt I would place with lineup even with my present conditioning. There are 4 shows in 4 weeks so not sure how stacked the lineups will be. Good luck!

I appreciate the luck wishes, but this is a hobby for me; no way I'd place at the Branch, lol. I'm extremely under muscled for a show that big. Just having fun with it.

Good luck at the Europa!

[bustasinclair]

Nothing earth shattering to report.

Hit legs last night:

Leg extensions - 6 sets of 15; progressively heavier each set
Leg press - 7 sets; progressively heavier each set starting at 20 reps all the way down to 6. Top set was 6 pps x 6
Leg curls - 6 sets 12-15; progressively heavier each set

Very quick 50 minute session. I'll hit them harder on Friday. I was a tad pressed for time.

StairMaster - 40 minutes @ 207 floors

Dinner last night was 9 oz grilled steak with 5 strips turkey bacon. Had a beer for carbs.

Woke up this morning feeling like I had been hit by a bus. Weak and depleted. I messed around stretching during the dog walk, but I couldn't get to feeling any looser. I knew what to do. I jumped on the treadmill and just absolutely let loose--pedal to the metal. Did the usual 50 minutes covering a distance of 4.4 miles and 808 calories. That's generally what I do when I feel like shiit. It works, but the mental fortitude it takes is unreal. I'm sure everyone knows those feels.

Just another day in prep. Tonight I will do some upper back and maybe some biceps....maybe calves....

[danap3681]

I have experienced those BLAH days when going to the gym. I would hop on the treader and run for a bit before starting my workout. Got my energy going when I just wasn't feeling it.

I miss running My favorite treadmill at the gym broke and once they repaired it they will not let anyone run over 4mph on it so I don't use it because that is not even a slow jog for these long legs. The other ones are so crappy the belts drag and I can't keep a good steady pace on them. I was running at my house this spring down the dirt road but I stopped doing that because of the heat. Oh... and the big rattlesnake that I ran past and almost did not see

[bustasinclair]

I have experienced those BLAH days when going to the gym. I would hop on the treader and run for a bit before starting my workout. Got my energy going when I just wasn't feeling it.

I miss running My favorite treadmill at the gym broke and once they repaired it they will not let anyone run over 4mph on it so I don't use it because that is not even a slow jog for these long legs. The other ones are so crappy the belts drag and I can't keep a good steady pace on them. I was running at my house this spring down the dirt road but I stopped doing that because of the heat. Oh... and the big rattlesnake that I ran past and almost did not see

Haha, I don't miss running one bit. I don't really run on the treadmill (mostly anyway). I do intervals of fast walking and slow jogging--alternating every three minutes. I just sped up the jog portion this morning and kept the incline at 2%.

Yikes on the rattlesnake!!! I hate snakes!!!!!

[ajdahlheimer]

Had a beer for carbs.

Hell Yeah!

[bustasinclair]

Hell Yeah!

Heck yeah! I know how to party. That was 12 oz. of pure unadulterated bliss.

[bradandblake]

Still lurking...loving beer on a contest prep cut! LOL

[bustasinclair]

Still lurking...loving beer on a contest prep cut! LOL

Haha, yeah, despite all the fear-mongering about alcohol, it's perfectly acceptable in SMALL quantities. Especially when you do ~1,200 calories worth of cardio and weight training per day.

It's just that most people can't stop after one.

[Tmax55]

Good Luck!

You are a better man than I am...I am quite happy to hang out between 7-13.5% fat...no need to get below that for me.

[bustasinclair]

Good Luck!

You are a better man than I am...I am quite happy to hang out between 7-13.5% fat...no need to get below that for me.

Thanks man. If you can 'hang out' at 7% body fat levels, you're the better man. I'm not even there yet and I'm struggling.

-------------------------------------------------------------------------------------------------------------------------

So, I caved and had some carbs yesterday for energy. I wasn't dying or anything, but I just needed a boost. I cut back my protein a bit for the day to make up for part of it. No big deal.

I hit the gym feeling pretty good last night with my newly acquired carbs in ma' belly. Training went something like this:

Life Fitness plate loaded Front Pulldown (isometric) - 8 sets with reps anywhere between 6 and 20, but mostly in the 12-15 range. As usual progressive weights
Life Fitness plate loaded High Row (isometric) - 5 sets with reps between 10-15. Progressively heavier each set
Cable Curls - 3 sets 15
Hoist machine standing calve raises - 5 sets 12-15. Progressively heavier per set
Hammer Strength plate loaded low row (isometric) - 4 sets 10-15 reps. Progressively heavier per set

Stairmaster - 40 minutes @ 210 floors

Session felt pretty nice. Got some good lat activation. I slowed down the reps and adjusted the seats so that the tension at the top pulled the lats for a great stretch. I will continue to use the isometric stuff as much as possible because I have an imbalance between my left and right lat. I have had this for a long time, but I never can seem to balance it out. I believe it comes from the pelvic tilt I have which pretty much throws my whole body out of whack. My quads are uneven as well--they seem to be getting worse.

Dinner last night was 8oz grilled chicken with 5 pieces of turkey bacon and some potatoes. Again, something like 600 calories.

Got up and did the usual 50 minutes on the treadmill this morning--same ol same ol. I went 4.45 miles and burned 818 calories. My scale weight was down to the lowest this prep so far at 210.0. I was satisfied with that, although I'll be back up to 216 by Sunday, lol.

Tried, yet again, to get a decent pic this morning--fail. Blurry and not much definition showing as usual, but I'll post it anyway because it shows my legs trying to come in a bit.

Chest and arms tonight!!!

[Plateauplower]

Legs look leaner than previous pic. Surprised the weight is down after a little extra carbs/water. Maybe further ahead than you think. Love the cardio endorphine rush to start the day when feeling drained. Always puts me in a better mood/mind set. Keep on keeping on, fun to see the prep.

[bradandblake]

Mirin the legs bro.

[Steron99]

Hey !

I read your comments and are so motivated by you.I am the only bodybuilder in the gym in which I work,muscles aren't a big thing around here - lol !Even other staff members do very little in the gym.

I believe we leave an impression upon everyone we meet,we either inspire,or uninspire .I've been blessed to be accessable to many members and help them,I think we're getting some budding bodybuilders out there!

So thank you for your postings.I get a lot out of them.

[SteveWright1]

very good latest image Bustasinclair
legs definitely looked more defined on this picture
teardrop muscle caught my attention- which exercise do you think has been the most important and thus helped to build them the most?

workout information also very good and appreciated
high rep sets with progressively heavy weights
just out of interest, do you have any idea on what they represent as a % of your single rep max on any of the exercises chosen? ( I saw a vid of your deadlift some time ago and as such know how heavy you can go ) I am just interested in based on your current goals (comp prep) the type of percentage you work with from 1st to last set on these progressive increases

[bustasinclair]

Legs look leaner than previous pic. Surprised the weight is down after a little extra carbs/water. Maybe further ahead than you think. Love the cardio endorphine rush to start the day when feeling drained. Always puts me in a better mood/mind set. Keep on keeping on, fun to see the prep.

You could be correct about being closer than I think. But you know the old saying about contest dieting--when you think you're close, keep going because you're not. I wish i had someone to take pics last night in the gym. I blew my own mind in the locker room--I may see if I can get someone to get some pics of me at the gym with good lighting. I've made many acquaintances lately.

Yes, I agree about morning cardio. I will continue that even after contest prep; it's part of my life now and has been for about three years.

Mirin the legs bro.

Thanks man! I'm confident I'm already sharper than last show--gotta keep it going though!

Hey !

I read your comments and are so motivated by you.I am the only bodybuilder in the gym in which I work,muscles aren't a big thing around here - lol !Even other staff members do very little in the gym.

I believe we leave an impression upon everyone we meet,we either inspire,or uninspire .I've been blessed to be accessable to many members and help them,I think we're getting some budding bodybuilders out there!

So thank you for your postings.I get a lot out of them.

Glad I could inspire! Thank you!

very good latest image Bustasinclair
legs definitely looked more defined on this picture
teardrop muscle caught my attention- which exercise do you think has been the most important and thus helped to build them the most?

workout information also very good and appreciated
high rep sets with progressively heavy weights
just out of interest, do you have any idea on what they represent as a % of your single rep max on any of the exercises chosen? ( I saw a vid of your deadlift some time ago and as such know how heavy you can go ) I am just interested in based on your current goals (comp prep) the type of percentage you work with from 1st to last set on these progressive increases

My teardrops have always been developed. I remember playing soccer in my teens, I'd see the teardrop muscle fill up with blood during a game and always wonder why I got puffy knees, lol. I didn't know it was a muscle. I'd say anything like squats, leg press, hack squats with a closer stance has helped build mine.

As far as % of maxes are concerned, I just don't know what I can do on plate loaded machines as I never max out on those. I generally pick a weight I can work in the 20 rep range to start and just keep going up in weight until the last rep is about all I can do. I wouldn't call it failure, but maybe active fatigue. I almost always pick a bigger weight for the last set and do an AMRAP. Like I said earlier in the thread, during contest prep, I'm more of an instinctive style trainer. Time under tension is way more important than max weights at this stage of my game.

[SteveWright1]

My teardrops have always been developed. I remember playing soccer in my teens, I'd see the teardrop muscle fill up with blood during a game and always wonder why I got puffy knees, lol. I didn't know it was a muscle. I'd say anything like squats, leg press, hack squats with a closer stance has helped build mine.

As far as % of maxes are concerned, I just don't know what I can do on plate loaded machines as I never max out on those. I generally pick a weight I can work in the 20 rep range to start and just keep going up in weight until the last rep is about all I can do. I wouldn't call it failure, but maybe active fatigue. I almost always pick a bigger weight for the last set and do an AMRAP. Like I said earlier in the thread, during contest prep, I'm more of an instinctive style trainer. Time under tension is way more important than max weights at this stage of my game.

thanks bustasinclair
very interesting training method and one that does in fact appeal to me
I do like the sound of the increased weight high rep sets , as sets of 10 all at same weight are typically done on my accessory work , I may well experiment with your method in the future to create a new point of interest in my own routine

[bustasinclair]

thanks bustasinclair
very interesting training method and one that does in fact appeal to me
I do like the sound of the increased weight high rep sets , as sets of 10 all at same weight are typically done on my accessory work , I may well experiment with your method in the future to create a new point of interest in my own routine

Don't let me derail your progress, man. Seems like you're doing great. But if training is getting stale and you need to spice it up, I get it.

[MooseTequila]

Stumbled across this and fell IN...

[MissHolly]

Life Fitness plate loaded Front Pulldown (isometric) - 8 sets with reps anywhere between 6 and 20, but mostly in the 12-15 range. As usual progressive weights
Life Fitness plate loaded High Row (isometric) - 5 sets with reps between 10-15. Progressively heavier each set
Cable Curls - 3 sets 15
Hoist machine standing calve raises - 5 sets 12-15. Progressively heavier per set
Hammer Strength plate loaded low row (isometric) - 4 sets 10-15 reps. Progressively heavier per set

Stairmaster - 40 minutes @ 210 floors

Um, I thought machines were useless??????

Yep, it's like your abs said, "We gonna be blurry today, mkay." Legs looking very cut, very nice!

[bustasinclair]

Finally got some half way decent pics. Not thrilled, but they look okay. Twenty two days out.

[bustasinclair]

Stumbled across this and fell IN...

Welcome. Thanks for following!

Um, I thought machines were useless??????

Yep, it's like your abs said, "We gonna be blurry today, mkay." Legs looking very cut, very nice!

Yes, machines are junk....says the newb who just discovered pushaways.

Abs were not flexed. That pose is supposed to look like that, but it was a very blurry picture. Thanks for the leg props. That's the best they've looked in a long time.

[bustasinclair]

Not a bad day yesterday. Hit chest and arms and some light shoulders at the gym--I also hit about four sets of calve raises. Not gonna bother logging anymore as it's very repetitive and, quite frankly, very boring. I did do many many sets though. I was trying to burn out. Training took about 75 minutes. Then the usual StairMaster for 40 minutes.

I got a guy to take some pics for me in the locker room. Above post if you missed them. Still didn't look like real life. It never ceases to amaze me how different pics are from real life. I'm satisfied though.

Dinner last night was 11 oz. scrambled eggs and....you guessed it, 5 strips of Turkey bacon. Went to bed a bit hungry and irritated and woke up ravenous.

Did my usual 50 minutes on the treadmill this morning. This morning was pretty rough again. I did scale up this morning out of curiosity since I was feeling light. 208.8# That's pretty ridiculous, but whatever.

Legs tonight again!!

[fittofattofit]

Finally got some half way decent pics. Not thrilled, but they look okay. Twenty two days out.

Those new pics really show up your condition ... great striations and vascularity and looking dense and hard. You can see how the extra size you've added since that first contest pic has really balanced you out