Will 3DMJ + Barbarian Warrior = A Pro Card in 2014?

[extremenergy3]

Progress is good here. Not posting as much, but watching from the sidelines. Keep it up!

[Blazed]

Thanks Paul. Really happy with how things have gone so far. Very appreciative of the support I have gotten from you and others here on the forums. I also can't say enough about what and awesome coach I have in Alberto and 3DMJ. I think finding a coach you click with really helps and I have learned a lot form this prep already and yes finally getting to the "yucky" part, should be fun

Oh I hear you on the "clicking" I will be honest that when I applied for coaching with 3DMJ I was originally hoping to work with Alberto, but I would not trade my experience with Jeff for anything. I think his calm collected coaching style suits my anxious, jump the gun personality perfectly and I have learned a ****load from him both inside and outside of bodybuilding. Its truly a great pleasure to have such a fantastic team, both coaches and athletes. Definitely an unparalleled support system indeed.

[Vanguard1965]

New low's after refeeds = ur doin it right.... I haven't had a real deload in I don't know how long, but I can honestly say I don't think it's hurt me in any way. I did shift my training focus from heavier, Big 3 oriented lifts to more bodybuilder/hypertrophic style before prep so I suppose that may have something to do with it

Thanks Patrick it is nice to see a drop after a reefed. I have not really done deloads prior to working with Alberto unless I really needed one which was not to often. That said I seem to be doing pretty well with these scheduled deloads, mind you the weight only drops on the strength day by a bit and the volume gets reduced one set on all exercises.

Progress is good here. Not posting as much, but watching from the sidelines. Keep it up!

Thanks I appreciate the positive feedback. Things have gotten pretty quiet in here as of late. I guess people feel I don't need the extra motivation but it does help so thanks again!

Oh I hear you on the "clicking" I will be honest that when I applied for coaching with 3DMJ I was originally hoping to work with Alberto, but I would not trade my experience with Jeff for anything. I think his calm collected coaching style suits my anxious, jump the gun personality perfectly and I have learned a ****load from him both inside and outside of bodybuilding. Its truly a great pleasure to have such a fantastic team, both coaches and athletes. Definitely an unparalleled support system indeed.

Funny stuff because I was actually hoping to work with Jeff since he is older and I thought we would be a good match but Alberto has been so great to work with I would not trade my experience with him for anything either.

[Vanguard1965]

Wednesday - March 19, 2014

Weight 181 lbs

Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260

Lower Strength: DELOAD

Squats:
1. 240 x 4
2. 240 x 4
3. 240 x 4
4. 240 x 4

Leg Press:
1. 340 x 6
2. 340 x 6
3. 340 x 6

SLDL:
1. 210 x 6
2. 210 x 6
3. 210 x 6

Standing Leg Curls:
1. 85 x 6
2. 85 x 6

Standing Calf Raise:
1. 350 x 6
2. 350 x 6

Cardio: 35 minutes on Stationary Bike - 300 calories

Pretty easy session today and I equal my prep low. Macro changes from Alberto are no change regular days but an increase of 20g of carbs on refeed days so 270g pro, 305g carbs, 40g fat = 2660 kcals.

While prep has been going very well that does not mean its been easy and I made the mistake of looking at a picture of guy who won the INBF show last year and it made me feel like do I even lift? Feeling more like I have a swimmers body than a bodybuilder and I have been finding myself more and more looking towards my off season. 8.5 weeks seems like a long time for a guy who has been on diet macros since June of last year and that's only to the first show. I think from here on in its going to be a mental challenge to stay focused on the end game.

[Vanguard1965]

Thursday - March 20, 2014 - Refeed/High Carb Day

Weight 180.8 lbs New Prep Low!

Macro's - Protein 270g, Carbs 305g, Fat 41g = 2670

Rest Day:

Good to hit a new prep low. First day of spring and its snowed today, I actually had to sweep off my car to drive home from work. Mother nature letting everyone know its spring when she damn well says its spring and not before!

[IK9]

New low woot woot

[Vanguard1965]

New low woot woot

Yes nice to see things moving in the right direction again. Should be a good week. Weekly average is down 1.2 lbs over last weeks. Lost a whopping 0.4 lbs the previous 2 weeks when you look at the average.

[Vanguard1965]

Friday - March 21, 2014

Weight - 182.4 lbs

Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260

Upper Strength: DELOAD

DB Incline Press:
1. 85 x 6
2. 85 x 6
3. 85 x 6

HS High Rows:
1. 255 x 6
2. 255 x 6
3. 255 x 6

Single Arm Triceps Cable Extension:
1. 65 x 6
2. 65 x 6

Cable Pulldowns:
1. 195 x 6
2. 195 x 6

Hammer Bicep Curls:
1. 40 x 6
2. 40 x 6
3. 40 x 6

Cardio: 30 minutes on Elliptical - 300 calories

Solid deload so no surprises. Energy is great and feeling good. Slept like a baby last night, amazing how a good deep sleep can make you feel like a new man.

Guy came up to me in the gym today and said your pretty jacked have you ever competed before? Turns out the guys is doing his first show in 8 weeks and his coach is MIA. Turns out he is going to be doing Men's Physique Novice at the same NPAA show I am entered in so that was cool. I asked what his macro's where and he was like what are those? His coach has him on a meal plan, I am not a big fan of coaches who do that since the person never learns anything. Told him if he should look at Trench Fitness - Neal just won his IFPA Pro Card at the last NPAA show in November and is a trainer / coach. Told him the guy was shredded and know his stuff as everyone I have even seen he has prepped has been ripped compared to anyone else. If that did not work try Impact Nutrition or even Kevin Ashby who runs the NPAA as he also does contest prep. Hopefully he can find someone who will take him on with such short notice as the has potential and was in a good spot for 8 weeks out for physique and it was nice to meet someone else at the gym who competes.

Don't have time to catch up on everyone journal tonight as I have to get dressed up in my dance costume and get photo's as well as do our dress rehearsal for the parent / child dance performance on Sunday March 30th. I will catch up tomorrow when I have more time.

[IK9]

It's cool that you're still doing the dance stuff for your kids.. I saw that in your vlog on your first page.

My friend told me it was illegal to give out meal plans.. not sure if that's true or not because I know a lot of coaches do it

[Vanguard1965]

So Phillysteak was asking in his log what people recommend or do for body hair and I said.....

Most shavers I have tried I end up with razor burn in certain areas and it sucks big time. I don't like using chemicals to remove and for me still did not get it all. I am a fairly hairy and have big thick black hairs. What I finally tried and works great is a Philips TT2030/36 Body groomer. I can shave my entire body and no razor burn. Once a week does the trick!

http://www.walmart.ca/en/ip/philips-.../6000012376342

To which I was asked.

How short does that cut the hair? still visible?

So I though well I am sure others might be interested and rather than just talk about it I though I would show what I use and how good a job it does.

[NastyNatural]

Hey man just wanna say keep plugging along! I watch a few vlogs on your site. Nice to see your progress.

Nice deads, congrats on the vpr. Also congrats on just looking razor sharp and super comfy in all your poses. I honestly was amazed at how you looked to be aged in mid 20's from behind. Fitness is truly the fountain of youth. (I'm only 26 and older dudes like you motivate me to continue the lifestyle) Bodybuilding is a beautiful sport in that we can share the stage together and you are rewarded for your years, not punished for them - not to say you don't deal with more aches and pains from training, more stubborn body fat, hormonal differences, and so on...but still, it's great that you look soo damn good at your age.

I train many many men of all ages and I will be referring them to your site and this log as an example of what is possible at 40 and beyond. You're the man Dean. Can't wait to see you hit that MM with a proper stage tan.

Just one question that you may have already addressed. When you make your posing videos do you, or did you, use a mirror? Your lines are very precise and symmetrical and you seem to fall into position rather effortlessly!

[Vanguard1965]

Hey man just wanna say keep plugging along! I watch a few vlogs on your site. Nice to see your progress.

Nice deads, congrats on the vpr. Also congrats on just looking razor sharp and super comfy in all your poses. I honestly was amazed at how you looked to be aged in mid 20's from behind. Fitness is truly the fountain of youth. (I'm only 26 and older dudes like you motivate me to continue the lifestyle) Bodybuilding is a beautiful sport in that we can share the stage together and you are rewarded for your years, not punished for them - not to say you don't deal with more aches and pains from training, more stubborn body fat, hormonal differences, and so on...but still, it's great that you look soo damn good at your age.

I train many many men of all ages and I will be referring them to your site and this log as an example of what is possible at 40 and beyond. You're the man Dean. Can't wait to see you hit that MM with a proper stage tan.

Just one question that you may have already addressed. When you make your posing videos do you, or did you, use a mirror? Your lines are very precise and symmetrical and you seem to fall into position rather effortlessly!

Wow appreciate the positive feedback. Considering I am trying to get my open pro card I better be able to hang with the younger crowd

I don't feel I have more aches and pains or that my body reacts differently at 49 then it did in my 20's. My mental attitude has always been age does not matter, just as I have the mind set that just because I am in a deficit I am going to get weaker. I am down 30 lbs since June and still setting PR's.

I do practice looking in a mirror but when I do the video's there is no mirror. I was telling my wife I need to get her help to tweak my posing without a mirror because you don't have one on stage. jpfaherty helped me a lot in my first contest prep with my posing and Alberto has been helping me as we go along fine tuning things. He gave me some good advice on my side Triceps shot so should be even better.

Their are people on the forums here that I see jump into pretty much every new journal and comment but they have never said boo in mine. Not sure what I have ever done or why they don't ever comment but its comments like yours that more then make up for that so thanks again!

[Vanguard1965]

Saturday - March 22, 2014

Weight 181.2 lbs

Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260

Lower Volume: DELOAD

Deadlift Off Boxes:
1. 345 x 12
2. 345 x 9

Front Squat:
1. 155 x 15
2. 155 x 13

Standing Leg Curls:
1. 70 x 15
2. 70 x 15

SLDL:
1. 225 x 12

Standing Calf Raise:
1. 410 x 12

Cardio: 45 minutes on Stationary Bike - 300 calories

Forgot my water bottle, damn I hate when I do that. I took it out of my gym bag to clean it and forgot to put it back. Still managed a decent training day and I just took my time with cardio and went to the fountain to grab a drink ever 100 kcals.

Had another dance practice today before going to the gym. Next weekend is going to be crazy busy with dance and gym on Saturday. Sunday will be grocery shopping in the morning, then dance the recital in the afternoon. Should be fun though and helps keep my mind off of being hungry. I find sitting around with nothing to to far harder.

Tomorrow is rest and reefed and time for 8 weeks out photo's so look for those and my vlog.

[Vanguard1965]

Sunday - March 23, 2014 - Refeed/High Carb Day

Weight 180.4 lbs - New Prep Low!

Macro's - Protein 270g, Carbs 285g, Fat 41g = 2580

Rest Day:

Took 8 week out pictures today and it so helps you realize the changes. I see myself every day and it often feels like nothing is changing. It led to me doubting myself last week in my vlog. I can see big changes compared to the 12 week out pictures and even though its only 3 lbs difference on the scale which does not seem like a lot the visual impact is big. I think I have finally hit the point were as I get leaner I will look bigger if that makes any sense.

[Vanguard1965]

[Vanguard1965]

[Vanguard1965]

[IK9]

Dang Dean, looking super tight! You're gonna look stupid in another 2 weeks!!

[ArchAngel'73]

Fantastic mid-section!
Side Tri is a great pose for you, make sure to showcase it.
very proud of you, great work through the last year...you have noticeably improved EVERYTHING!

FYI, the IDFA is now coming to Edmonton.

[NastyNatural]

Their are people on the forums here that I see jump into pretty much every new journal and comment but they have never said boo in mine. Not sure what I have ever done or why they don't ever comment but its comments like yours that more then make up for that so thanks again!

Oh believe me I know what you mean. The "cool kid" clique mentality is a major turn off to even participating in the discussions on these boards, but as I said your log is a gem. Mature, detailed, insightful...I could go on.

I don't remember how I initially stumbled across your log (long time ago) but it is nice to follow your progress. I am just under 6 and 7 weeks out from my first two competitions of the season. I am 6'1 195 and have nearly identical macros as you - 270p/200c/40f, but my refeeds are huge compared to yours (200p/700c/40f). I started my prep on November 1 and have lost 36lbs so far.

I thought of starting my own log, but I felt that the lack of audience couldn't not justify the time investment on my end. Now I regret not logging it all. This is my 3rd season and I've learned more this time than the other two combined.

[Vanguard1965]

Dang Dean, looking super tight! You're gonna look stupid in another 2 weeks!!

Thanks Inna things are going well just have to keep my focus.

Fantastic mid-section!
Side Tri is a great pose for you, make sure to showcase it.
very proud of you, great work through the last year...you have noticeably improved EVERYTHING!

FYI, the IDFA is now coming to Edmonton.

Thanks B! Nice to hear from you, I hope things are going well. Improvements yes and setting a new standard but still much work to be done hence why I want to take 2 years to focus on building rather than dieting so much

I see that so I guess that means I will need to come up there to see you compete. It is nice to be able to compete in your home town. Just let me know when you are competing and I will be there!

Oh believe me I know what you mean. The "cool kid" clique mentality is a major turn off to even participating in the discussions on these boards, but as I said your log is a gem. Mature, detailed, insightful...I could go on.

I don't remember how I initially stumbled across your log (long time ago) but it is nice to follow your progress. I am just under 6 and 7 weeks out from my first two competitions of the season. I am 6'1 195 and have nearly identical macros as you - 270p/200c/40f, but my refeeds are huge compared to yours (200p/700c/40f). I started my prep on November 1 and have lost 36lbs so far.

I thought of starting my own log, but I felt that the lack of audience couldn't not justify the time investment on my end. Now I regret not logging it all. This is my 3rd season and I've learned more this time than the other two combined.

For the most part the contest prep section is a great supportive community here and I have been well received and treated so I probably gave the wrong vibe. I think there is always going to be a few people that there just is no connection or whatever. Everyone is free to participate and support who ever they choose. Those that have not for me just provide a different kind of motivation for me.

Nice work on dropping the weight and I wish you all the best in your upcoming competitions! Feel free to share some pics if you have any? Having a log is a time commitment for sure and I try and keep up with everyone that supports mine so that even adds more but is only fair if you ask me. I wish I had some time to participate more but I simply don't have enough time but I do read many more then I contribute to.

I find for me the log helps me stay on track, is a record I can look back on over time and remember, get support and give support to fellow bodybuilders so I would encourage anyone to run one. At least this has been my experience in the competition section of the forum. Other areas are much more the "cool kid" clique mentality as you said.

Let me know how you make out in your shows and feel free to share any pictures!

[Vanguard1965]

Here is my weekly vlog.

[IK9]

lmao I call it "v log" too hahahah

[Vanguard1965]

lmao I call it "v log" too hahahah

Glad I was not the only one!

[Vanguard1965]

Monday March 24, 2014

Weight 181.6 lbs

Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260

Upper Volume: DELOAD

DB Bench Press:
1. 80 x 14
2. 80 x 12
3. 80 x 10

Pendlay Rows:
1. 145 x 15
2. 145 x 15
3. 145 x 13

Neutral Grip Pulldowns:
1. 150 x 15
2. 150 x 12

Hammer Bicep Curls:
1. 35 x 15
2. 35 x 10

DB Rear Delt Raise:
1. 35 x 15
2. 35 x 15

Cardio: 30 minutes on bike - 300 calories

Even though this was a deload and after a refeed yesterday, I struggled for energy (stamina). Still a decent session and hopefully it was just an off day.

[wrkoutfrq]

When you're as lean as you are every day is gonna feel like a struggle... the significant part is that you're able to push through it and bring the shred. Glutes are in, hammies and quads and right behind, and you'll be ready in no time!

[demonwareltd]

Latest round of pics look awesome Dean. Definitely agree that the side tricep is a money pose for you - though everything is looking solid with the new level of conditioning you are bringing. Won't be long now!!

[Blazed]

Looking absolutely incredible !!!

[boxteross]

Glad I was not the only one!

<< guilty

[jpfaherty]

Dean I am slacking in here! You are KILLING IT!! God dang man, keep it up. SHREDDED!!