JB's Quest For Natural Glory! With 3DMJ

[MR.NATURAL2014]

I am officially part of the 3DMJ team! Saturday starts my 12 week off-season program (TBD, could be a bit longer depending on the gains), but I am actually going to get a head start, and begin tomorrow I have had some bad experiences with other "online trainers", so I was thrilled when I read the positive reviews for the boys over @ 3DMJ. So far things have been fantastic, everyone has been super helpful, and I cannot wait to begin. My primary contact is Brad, who has been great so far. I just got my training, and nutrition details from Brad today - and let me assure those who are hesitant - the guys give you EVERYTHING you need to succeed, lots of detail!

The plan is to do a 12-15 week "offseason" program to pack on as much muscle as possible, then go immediately into a contest prep - 18-25 week ?? whatever the guys at 3DMJ think I need to be successful in my first show mid / late 2012. I have never competed before, but have always loved lifting, and natural bodybuilding. It will be great to get my first show under my belt, and then I can learn from experience, and continue to build a better physique.

About me: 26 years old, 5'11, 183bs, and a gym rat for sure. I have always bounced between the mindset of "get strong and big", and "lean out for summer", and always seem to be stuck in the middle of the road - not good. This time I am in it to win. I personally LOVE routines, so this will be perfect for me. To keep myself accountable, I am going to update this frequently (hopefully daily). With the boys @ 3DMJ, and my log here, I'm going to have no choice but to keep on track! I plan to post some "before" pics (besides the one on my bodyspace this weekend so I have a good pre-offseason plan starting point. As I told my coach Brad, I am going to give 150% because I don't just want to compete in my first show, I don't just want to do well, I want to win.

Should be a good follow, I am a very detailed person so it should be very informative for those looking to do the same journey one day (or for those in the same boat)!

Details to come.....jump on in!

JB

[Bnizzle163]

In!

You picked a good team

[NattyFLEX]

Subscribed

Your in good hands bro. Good things coming!

[SiSu247]

In!! Time to do work man! Good luck with everything!

[wheathins]

fellow team member checking in, good luck dude, you're definitely in good hands.

I think the 12 week off season approach is a good idea - you and I have VERY similar stories. Same age, just about same height and I was 183lbs when I started. My 183lbs was a 'fit' 183lbs that I built from always being in the gym and being somewhat conscious of what I was eating - looking back I wish I had taken the time to go into a proper off season mode for a bit actually tracking nutrition before prepping, I feel I was way too small for my height when I got to my show. So, smart move on your part not jumping right into it I think!

[FrmrHoss]

In on this. I've got Brad as my coach as well, and I kind of feel the same way - have spent way too much time flopping between trying to bulk and then trying to be lean for summer, to really have accomplished much one way or the other (though I was pretty much obese up until I was 19 so maybe that has something to do with it).

[MR.NATURAL2014]

fellow team member checking in, good luck dude, you're definitely in good hands.

I think the 12 week off season approach is a good idea - you and I have VERY similar stories. Same age, just about same height and I was 183lbs when I started. My 183lbs was a 'fit' 183lbs that I built from always being in the gym and being somewhat conscious of what I was eating - looking back I wish I had taken the time to go into a proper off season mode for a bit actually tracking nutrition before prepping, I feel I was way too small for my height when I got to my show. So, smart move on your part not jumping right into it I think!

That's good to hear! I figured I was so afraid to diet down and be TOO small for contest, I better pack some more mass on!

[andyboi]

yeah man, in on this! will be following along, good luck

[MR.NATURAL2014]

Morning weight: 182.2lbs

Well, day 1 is about over, at least my training, and food consumption is. I noticed a couple things today. First off, it is going to be a learning experience to eat / plan meals so I hit my macros in my day. I hit some of the #'s but my carbs came in a bit low, and I had no calories left to eat to get the carbs! LOL

I planned the timing well, I was never hungry during the day, and never felt overly full after my meals. I got my workout in on my 2hr lunch break shhhhhh! Now time to enjoy the Blackhawks game!

Brad has me working the PHAT program, which is new to me, needless to say it's tough! I am going to need to learn my weights / strength better, because I was lifting too heavy and struggled on my final sets. Once I figure out where I need to be, I will be able to work on pushing out more reps, and more weight. Overall the workout was great. I left the gym so burnt out! I had to talk on my phone on speaker phone, because I was struggling to lift my phone to my ear after the workout! haha! Feeling good now though.

Macros: came in at the end of the day @ 280c / 42f / 204p / 28f. I came in low on the fat, and carbs - hopefully I will be able to dial in my food better to hit them tomorrow. Calories, fat, and protein were right on track though!

TRAINING:
Flat barbell Bench press (for speed): 5x135, 5x155, 5x165, 5x175, 5x195, 5x205 (next time I'm going to start heavier, feel like I wasted sets on the light weight)
Flat Dumbell bench press: 12x140, 12x160, 8x160
Chest Press Machine: 12x130, 12x125, 12x115
Seated Shoulder Press (smith machine): 8x70, 8x70, 8x90
Tricep Pressdown w/rope: 12x70, 12x70
Close grip pushup: 2 sets of 12

I do need to slow myself down. I was so jacked up to start my training, I wasn't resting enough between sets. I was going to fast, my rest was under 60 seconds a lot of sets, which I need to relax and take my time. Overall, great workout. Great first day.

Thanks for reading!

JB

[mattjansen]

Good assessment bud, on these power days you really want to focus on moving as much weight as you can within your progressions, so take some time and recover in between sets! Your in great hands

[MR.NATURAL2014]

Day 2 - Complete

AM Weight: 180lbs

Still not 100% dialed in on how to best hit my macros. I need to plan better, as today I came in 50g carb low, but fat and protein good.

Final Macros: 278c / 40f / 209p

Training today was excellent. Before anyone comments on the weight (or lack of ) that I did, I must admit I have NEVER done a deadlift, or a hack squat. I started a little light to ease into them, and will try to progressively increase the weight on these. Overall, felt great.

Sumo Deadlift (for Speed): 5x55, 5x85, 5x135, 5x135, 5x135, 5x135
Leg Presses (on leg press machine):12x250, 12x300, 12x330
Hack Squats: 12x90, 12x110
Falling Glute Ham Raise: 12 x 10lb weight
Leg Extension: 12x90, 12x100
Calf Raise (Holding Dumbbell): 15x0, 12x0, 15x0

As I begin to train with the boys at 3DMJ, I realize that my training was very incomplete. For example, this was my first time doing a deadlift, or hack squat, both felt like excellent exercises. No matter how many articles I read saying that I should be doing these (esp. deads), I never did. Oh and how about calf work....or should I say lack of. I didn't know what weight dumbell to grab so I grabbed a 10lb figuring for warm up...NO! I STRUGGLED to do my 3 sets of calf raises on a platform, with ZERO weight..WOW..crazy, must have been "that guy" who was happy that I used to be able to bench 300+, but I have no calf, hams, lower back, or ab muscles... I'm so glad I finally am beginning to broaden my scope of exercises. And I wondered why I wasn't getting the results I liked! (sarcasm)

Very excited to get back into the gym tomorrow, try and dial in my macro's more accurately, and get big! haha ALso have my first session of cardio tomorrow. Seems like forever since I did any. Was on a program doing HIIT 5x per week before, now it's been a couple weeks since I did any.

Also going to get the wife to take some "starting" pics tomorrow...now if I can only figure out how to post them in the thread! (as a posting noob, I'll scour the boards to make sure I read the notes on how to do so).

[FrmrHoss]

Nothing wrong with starting light and slowly and steadily adding weight to the bar man Many very strong lifters followed that exact protocol .

[MR.NATURAL2014]

Well since yesterday was my first ever time doing deads, or hack squats....you can bet I work up super sore! Scheduled to lift, and get a cardio session in today, the cardio session should help loosen up the legs. My weight is going in the wrong direction, down today, but today is my first refeed day, so I bet tomorrow it will be going in a different direction when I wake up! haha Need to make it an effort to get the carbs up to hit my macros today, keep falling low on that. LOVE weekend lift days. No work to get in the way, no meetings to throw off my food times!

[MR.NATURAL2014]

Woke up down again today, odd.... but today was my first refeed, so I'm sure tomorrow will not be down! haha

AM weight: 178.6

Had to eat a TON of food to hit my macros for my refeed day, and I'll admit, I hit them, and loved every bite

426C / 40F / 190 P

TRAINING:

Spider Rows (for speed): 5x90, 5x100, 5x100, 5x100, 5x110, 5x110
Pullups: 12, 12, 12
Seated Cable Row: 12x85, 12x100, 12x100
Barbell Curl: 12x60, 12x50
Pinwheel curl: 12x30's, 12x25's
Forearm Curl: 15x30, 15x30, 15x30

MISS cardio - 30 min

Again had a great workout. Lost one of my lifting straps, so it was odd doing my pulling exercises without them, especially the pull ups and low rows. I was able to pace myself much better today since it was a Saturday and I had no work to go back to. Cardio sucks. Today was the first time on a treadmill after 3wks off. Got to watch some college football while doing it, so it wasn't THAT bad. Had a hard time eating enough food to hit my macros though, especially the carbs! Went to dinner w/the wife and some friends, so rather then pig out I had some lean white fish - and then pigged out on my 3dmj whey sludge cake, and some sorbet while watching some hockey, and then a movie. Tomorrow is an off day...I can't be the only one who has a VERY hard time NOT going into the gym on an off day, am I? I have to force myself to not go in there!

My Hawks lost in a SO, but tomorrow is Sunday, so GO BEARS!

PS: can't wait to see how much weight I put on after my first refeed!

[SiSu247]

Woke up down again today, odd.... but today was my first refeed, so I'm sure tomorrow will not be down! haha

AM weight: 178.6

Had to eat a TON of food to hit my macros for my refeed day, and I'll admit, I hit them, and loved every bite

426C / 40F / 190 P

TRAINING:

Spider Rows (for speed): 5x90, 5x100, 5x100, 5x100, 5x110, 5x110
Pullups: 12, 12, 12
Seated Cable Row: 12x85, 12x100, 12x100
Barbell Curl: 12x60, 12x50
Pinwheel curl: 12x30's, 12x25's
Forearm Curl: 15x30, 15x30, 15x30

MISS cardio - 30 min

Again had a great workout. Lost one of my lifting straps, so it was odd doing my pulling exercises without them, especially the pull ups and low rows. I was able to pace myself much better today since it was a Saturday and I had no work to go back to. Cardio sucks. Today was the first time on a treadmill after 3wks off. Got to watch some college football while doing it, so it wasn't THAT bad. Had a hard time eating enough food to hit my macros though, especially the carbs! Went to dinner w/the wife and some friends, so rather then pig out I had some lean white fish - and then pigged out on my 3dmj whey sludge cake, and some sorbet while watching some hockey, and then a movie. Tomorrow is an off day...I can't be the only one who has a VERY hard time NOT going into the gym on an off day, am I? I have to force myself to not go in there!

My Hawks lost in a SO, but tomorrow is Sunday, so GO BEARS!

PS: can't wait to see how much weight I put on after my first refeed!

Im with you on eating enough on re feed days. I have mine scheduled today as well so we will see how it goes. And then tomorrow a full rest day. For me it was hard to adjust taking full rest days when I started with 3DMJ but now im discovering how much they actually help.
ps GO BEARS!!!!

[FrmrHoss]

So they have you doing a once weekly refeed during your "bulk"/offseason diet? I wonder how/what goes into that determination.

[MR.NATURAL2014]

So they have you doing a once weekly refeed during your "bulk"/offseason diet? I wonder how/what goes into that determination.

yep! one re-feed day per week. Not sure how they decide that but those guys have turned so many out of shape dudes, into contest ready, so I just do what they say!

[MR.NATURAL2014]

So today was my first scheduled off day, since starting my training with 3dmj. I HATE off days. I did curb my frustration for not being able to go to the gym by placing an order at bb.com for a new huge tub of ON hydrowhey, some ON bcaa's, and more lifting straps (lost one!!). Did a whole lot of nothing, spent time with the fam, and had a very hard time hitting my macros after we had Chipotle for lunch, those steak burritos w/double steak add up! LOL

AM Weight: 179.6 (up 1 lb from my refeed day)

macros; 319C / 51.5 F / 198 P

Start my first power exercise day in the gym yesterday in my PHAT training, very excited to do so. I have never been so determined about anything, so I'm going to make every rep count! Also helps when you enjoy lifting big heavy weights too!

BRB..on page 72 of Berto's log, determined to get caught up before bed tonight. Not to mention I love Sundays. Football (ugly game, but Bears won), The Walking Dead (best show on tv), and IRT Deadliest Roads...

Curious to see what my weight does after an off day!

[Bnizzle163]

I hear ya on the Bears game dude. First half, they looked pretty good. 3rd quarter, they were looking all right. Then the 4th quarter... wow lol.

[MR.NATURAL2014]

AM weight: 179.6

Macros: 322c / 43.5 f / 204p

Today was my first power day, and I LOVED IT. As I had mentioned before, I always lifted on lunch, but NEVER like this. I have lifted 4-5 days a week for the past 3+ years on my lunch break (1.5hr-2hr lunch break ) and people always ask "how do you not shower after you work out"?? I have always said, I never sweat when I lift....that changed today! haha

Lifted for power, and kind of surprised myself on a few lifts. Still getting used to new exercises so I may see a lot of progression in the coming weeks from just getting more familiar. Ex; never did much of any low rows, never really worked shoulders on their own, and despite being able to do multiple sets of 12 pull ups, I could NEVER get my strength up on lat pull downs - still cant' figure that out...

Today I was feeling super strong, think it may have been the pack of strawberry pop tarts pre-workout!

Bent Barbell Row 155x5, 185x3, 185x3 *still getting used to this exercise
Hammer Grip Pull Down 120x8, 140x6
Over Hand Grip Low Row 140x6, 140x6 *this grip is new to me, but I really like it
Incline Dumbbell Presses 85x5, 90x8, 95x8 *actually did a few sets of 75's, and 80's before these 3. I didn't know how heavy I could go, and I kept progressing! Was only shooting for 6 reps
Decline Barbell Presses 180x6, 180x6 *on smith machine, do not like this, much prefer decline bench - but this gym does not have it. May move upper power days to PM to hit other gym
Seated Dumbbell Presses 50x10, 50x10, 50x10 *new to working shoulders on their own, but felt great
Dumbbell Curls 95x3, 115x3, 55x10, 55x10 *misread my sets I was supposed to do 3x6-10 but loaded the bar pretty heavy for my first couple and could only squeeze out 3reps each
Tricep Pressdown 150x6, 130x6, 110x10


Tomorrow is lower power day, ugh...still VERY new to leg training, so as you can imagine the DOMS is brutal still...haha

[MR.NATURAL2014]

First lower power day...I'm scared to wake up..going to be so sore! haha

AM weight: 179.8

macros: 335c / 40f / 185p

Barbell Squats 180x3, 190x3, 200x3
Hack Squats 180x6, 200x6
Leg Extension 130x10, 170x6
Stiff Leg Deads 55x8, 75x8, 95x8
Leg Curls 70x6, 80x6
Calf Press 250x10, 300x7, 300x7

As I mentioned before, NEVER put the focus on legs, which is why they are so weak. Legs are jello right now, due to lower power day. May look like little lbs on paper, but for ME, it was brutal! Not much time to log tonight. Carbs a LITTLE high today, eh its off season, but other macros hit well. Had two cakes today too and pop tarts...don't tell the old school chicken and broccoli people....jk

[MR.NATURAL2014]

AM weight: 179.6

macros: 320c / 50f / 157 p (came up short on the protein)

Had a hard time hitting my macros today. Went to lunch (buffalo wild wings) and as much as I love the boneless wings, the fat is rediculously high if you look it up, mostly due to the sauce I believe. Overall not my normal day of multiple small meals - kind of a blah day - like our Chicagoland weather...yuck. Also an off day, so no gym. To top it off my legs have NEVER been this sore...guess my training is working!

Finally finished my first week, and I will be able to try and up my last weeks #'s at the gym tomorrow. Hopefully I will start to see good week over week improvements (in lbs or reps) at the gym.

Promise to get some pics this weekend, havne't been able to snap any but I'll have no excuse to this weekend! Offseason logs are much less fun to follow then the pre contest because you don't see the fat loss, and definition, but hopefully here you'll see good size and muscle gain before I begin my pre-contest prep!

[CHRIS925]

IN.

Welcome to the team that 3DMJ fam keeps growing and growing! Love it.

In these 12 weeks... Put every single ounce of effort you've got into each and every damn rep. TRUST me when I say this will pay off homie. Let's see what you got!

[MR.NATURAL2014]

You guys are NOT going to believe this....make sure you're sitting down...For the past week I have been eating WHATEVER I WANT (pop tarts, ice cream, cookies, etc), but hitting my macros.....and..ready??


NOT GETTING FAT!!! :O

Unreal that I tried to live my life on brown rice,broccoli, and chicken before!!

AM weight: 179.6 (same)

macros: 318c / 52f / 205p

Flat Barbell Press 5x135,5x165,5x185,5x205,5x215,5x235
Flat Dumbbell Presses 12x75's,12x85's,12x85's
Chest Press Machine 12x130,12x135, 12x140
Shoulder Press 8x50's,8x50's,8x50's
Triceps Cable Extensions 12x80,12x80
Close Grip Push ups 2 sets of 12

Strength has been increasing, which has been great. Chest felt VERY strong today. I hate to admit it but last week 205 felt heavy...this week I only stopped at 235 becaust I didn't have a spotter! Felt super light. Going to eat some chipotle for dinner tonight...double steak burrito!!mmm can't beat that! Saturday is my re-feed...oh how I have come to love re-feed days (even though I just had my first one ever last sat).

GOOD LUCK THIS WEEKEND TO THE 3DMJ CREW!!!! can't wait to hear how well you guys did!

[CHRIS925]

lol body composition has nothing to do with food choices. Your body can't differentiate a gram of fat from a pop tart vs. a gram of fat in a piece of fish. The difference lies in the micro-nutrients, not the macros. That being said-- enjoy your preferred choice of foods, but make sure to get your vitamins & such via multi and fish pills (etc.) as well as lots of water. Success is inevitable!

[MR.NATURAL2014]

lol body composition has nothing to do with food choices. Your body can't differentiate a gram of fat from a pop tart vs. a gram of fat in a piece of fish. The difference lies in the micro-nutrients, not the macros. That being said-- enjoy your preferred choice of foods, but make sure to get your vitamins & such via multi and fish pills (etc.) as well as lots of water. Success is inevitable!

Lol i do eat plenty of fruit, veggies, fish oil, vitamins, etc! I just love the flexibility that i have now? I worked with a online coach last month and it wad literally chicken, broccoli, egg whites, and sweet potatoes...i was losing my mind after a week!!! I love the flexibility! But will always be a " healthy eater"

[FrmrHoss]

lol body composition has nothing to do with food choices. Your body can't differentiate a gram of fat from a pop tart vs. a gram of fat in a piece of fish. The difference lies in the micro-nutrients, not the macros. That being said-- enjoy your preferred choice of foods, but make sure to get your vitamins & such via multi and fish pills (etc.) as well as lots of water. Success is inevitable!

What?!?!?! Mind asplode!

[MR.NATURAL2014]

Friday Weight: 180.2

macros: 345 c / 41f / 156 p

WORST day so far tracking macros. Ate WAY too many high carb, low calorie and low protein foods early, so at night I had to eat a lot of cal with virtually no carbs left. Calories came in like 500 low, and carbs spilled a bit over. Funny how it bums you out when you don't hit. But its offseason and I'll keep improving with my food choices so this won't happen pre-contest as much.

Starting to like working legs. Sumo deads are fun. I LOVE hack squats for some reason. Realized that my calfs are a joke LOL. I struggle to get 3x12 calf raises on a step with NO weight. I've been trying to up my weight on each exercise and from week 1-2 I was able to. I know this won't keep up forever, but until I hit a plateau - it's fun to see the improvements. Going to try and snap some pics today.... Will be on late tonight to update my saturday post, didn't get a chance to hop on last night.



Sumo Deadlift 5x135,5x135,5x155,5x155,5x165,5x165
Leg Presses 12x260,12x310,12x340
Hack Squats 12x100,12x115
Falling Glute Ham 12,12
Leg Extension 12x100,12x110
Calf Raise 12x0,12x0,12x0

[MR.NATURAL2014]

Gotta rush this post. about to head to go see "the thing"...movie looks sick!

AM weight: 179.4

macros: 422c / 43.5f / 159p (REFEED DAY , protein came in a bit low, bummer.

Hit my 300cals cardio today, but I swear now that I am doing cardio only 1x per week I sweat like a mad-man. Never used to when I was doing it daily. My body is in shock! haha

Spider Dumbbell Rows 5x50,5x50,5x55,5x55,5x55,5x60
Pull ups 12,12,12,
Seated Cable Row 12x100,12x100,12x100
Under hand grip Pull down 12x100, 12x100,12x120
Barbell Curls 8x60, 15x40
Pinwheel Curls 12x25, 12x22.5
Forearm Curls 15x40, 12x40, 15x40

I don't know if it is a "placebo effect" my mind is playing on me, but I SWEAR I see physical improvements in my back within just the past couple weeks...crazy. I have been able to improve the weights lifted week over week, which I am happy about. Haven't found my sticking point yet..

I really enjoy the PHAT program. I was previously doing bi/tri, chest, back, etc. This is much more volume, and I see my strength going up a lot.

Also, as far as supplements go. I was taking CL green magnitude for a while, then switched to straight CEE, but as of a couple weeks ago I switched to creatine mono. I DID load, and I guess I am a "responder" because I have never seen my strength levels increase so much, so fast. Good thing for my wallet too...it's much cheaper! LOL I was taking a LOT of supplements before. pre-workout, intra-workout, CEE, post workout, protein powder, and the list goes on. Now I am JUST taking fish oil, orange triad (helps bc i dont need to buy a multi and joint pill, just this one), creatine mono, whey isolate, and BCAA pre and post. I am undecided if I am going to continue with my pre-workout. I am taking C4 now. I think I just like the feeling of the beta alanine (the tingling face effect!), but if I do continue - i'm going to take one w/out creatine since I am taking mono..maybe just beta-alanine alone..

Can't wait to see how Jeff and Berto did...I saw the pics on FB and they both looked ripped as hell - so I'm sure they'll represent the 3DMJ crew well!

[MR.NATURAL2014]

Ugh. Not sure if it is from the re-feed day, but I just feel bloated / full in a bad way today. Feel like I'm carrying some extra lbs. My weight did shoot up over a pound on the re-feed day, but it feels like 5!

AM weight: 180.6

macros: 327 c / 37f / 156p

Hate off days, I know it's when "you grow" when your muscles are recovering, but I still hate not being in the gym. Tomorrow is upper power day, I like these days a lot now. I missed training low reps, high weight before. Checked out the pics of Berto and Jeff from the Yorton - the guys looked AWESOME!

Planned to see the thing last night, ended up seeing paranormal activity 3. I'll admit it had me, and the rest of the theatre jumping over 10-15x!

Ab to go have some Count Chocula cereal, and watch Paranormal activity 1, the walking dead, and IRT deadliest roads..then another monday!