Going to keep this short and sweet. I'm 19, competed last year for the first time at age 17 and was pretty much hooked. I've learnt a lot since then, particularly in the balance department. I'll be running this prep with the assistance of 3DMJ, particularly Brad Loomis.
Current Weight:
179-181lbs
Goal weight:
150-155lbs (I believe 150 will be striated glute land)
Training:
Currently running 5/3/1 which i've modded to with a little more volume than 'normal' and an accessory day.
Cardio:
800Kcal worth per week with 5 x 30 second sprints contributing to that number.
Macros:
500c, 55f, 200p
Plans:
As the title says i'm not letting my foot off the pedal until I have lines in places that will make people scratch their heads just wondering how the hell I got lines their. Im currently 28 weeks out of my first show and 53 weeks out till my last (the natural Mr Australia).
So thats about it from me. Time to get back on these boards!
Little sneak peak from a few weeks ago. Dont think i'll have to worry too much about bringing my legs in on time.
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10-09-2012, 09:34 PM #1
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
Not stopping till I have lines in my ass - Ryan's journey to teenage Mr Australia
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10-10-2012, 01:41 AM #2
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10-10-2012, 04:12 AM #3
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10-10-2012, 05:12 AM #4
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10-10-2012, 06:10 AM #5
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10-10-2012, 06:25 AM #6
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10-11-2012, 05:59 PM #7
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
Weight: 82.2kg
Macros 500c, 55f, 200p
Workout: 5/3/1 (5+) DB bench day.
(all weight in kgs and denotes each db) -
Db bench:
32 x 5
36 x 5
40 x 8 <--- 5+ set
BBB:
4 x 8 x 30's
Seated db press:
4 x 10 x 22.5's
Pulldowns:
57 x 9 x 4
Db curls:
12 x 11 x 3
Pushdowns:
30 x 11, 11
35 x 9
Notes:
Pretty happy with the 6 on db presses. The workout was pretty damn solid as a whole. Weight isnt doing what I want it to lol, but i'm feeling a drop tomorrow. Fingers crossed!
YEAH BUDDY! Stoked to have every one of you here
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10-12-2012, 08:31 PM #8
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
5/3/1 Squat day (5+ week)
Weight: 80.5kg - WHOOOOOOSH! Down 1.7kg from yesterday lol.
Workout:
(all weight in kgs) -
Squats:
142.5 x 5
155 x 5
162.5 x 6
BBB Squats:
8 x 4 x 115
Deficit Stiff leg deadlifts:
85 x 10 x 4
Occluded leg extensions:
2 rounds of 30, 15, 15, 15
Calf raises:
5 x 15
Macros:
500c, 55f, 200p
Notes:
New low! A big low too! Hoping it continues throughout the week.
Pretty solid workout. The PR's have slowed a little but not stopping in the slightest!
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10-14-2012, 10:24 AM #9
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
5/3/1 machine OHP (3+ week).
Weight: 82.5kg
Workout:
(all weight in kgs) -
Machine OHP:
46 x 3,
53 x 3,
60 x 7
BBB work done at 65% 1RM for 4 sets of 8:
41.5 x 8 x 4
Incline smith press:
60 x 10 x 4
Db floor press:
28's x 7 x 3
Cambered bar curls:
11.25ps x 11 x 3
Macros:
500c, 55f, 200p
Notes:
Pretty solid session. Happy that I switched to machine OHP as I experienced no pain in my shoulder whatsoever. Getting really strong really quick on the exercise but im sure thats due to me just learning the movement pattern.
Bumped up all my accessory lifts as well and managed to hit all the reps I needed which was great.
Weight wise i've asked Brad if we can go a little quicker with the rate of loss. I dont want to go ballistic but a small drop in macros should get me going a little quicker. Gotta make sure I live up to my expectations of striated glutes!
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10-14-2012, 11:21 AM #10
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10-16-2012, 12:29 PM #11
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10-22-2012, 11:24 PM #12
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10-23-2012, 10:20 AM #13
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11-11-2012, 05:22 PM #14
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11-11-2012, 05:32 PM #15
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11-11-2012, 08:39 PM #16
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
Wow have I neglected this log or what! So in hindsight it probably wasn't the best idea starting a log knowing that I would be super busy and not have much time to visit the boards, but meh, 2 days left of exams and ill have 4 months to do what I please!
This log is back on track.
So now it's time to update you fellas with where i'm at:
Nutrition:
The 500c bad boy finally dropped! Currently sitting at 375c, 55f, 200p on my low days and on my refeed day (1x per week) carbs get brought up to 525.
Weight:
Until the drop to 375c my weight had been steadily dropping but not really as much as I would have liked it to. Remember my plan to to be the absolute leanest and be ready early. So bringing carbs down saw the scale drop rather quickly.
This morning I weighed in at 79.2kg (174.6lbs) which is down about 6kg from my offseason peak weight of 85.1kg.
Cardio:
Cardio is still at 1600 cal burn a week and i've taken out the HIIT session I was doing as it was really hampering my recovery from my other workouts.
Training:
Still rolling on with 5/3/1, however i've discussed a slight change in splits with Brad my current training has become quite stagnant and boring.
I've put together a DUP/WUP template that i'll send over to Brad for approval and that might be a nice change in the coming week or two.
Some current lifts:
So strength dropped slightly on my large multijoint lifts which is to be expected. At first I got really frustrated but looking at the big picture I can see that losing 2.5-5kg or a rep on a particular lift isn't so bad considering im a decent chunk lighter.
Today was 3+ deads and I managed to pull 200kg (441lbs) x 3 (had a grinder left in the tank).
Last week I got 165kg (364lbs) x 6 on squats.
As for OHP i've actually switched to a machine press for that lift. After some deliberation with Alberto we decided to play it safe and keep my shoulder healthy as well as work on the problem. Since starting the mobility/strengthening work he has set for me my shoulder honestly feels 100%.
Benching, well my bench has always sucked but I did manage to move some decent db's the last couple of weeks. I will be switching to BB bench as I have my eye on another powerlifting meet early next year!
Thank you my man!
Thanks for stopping by dude. Great to have you here and thanks for getting my off my ass and back on the boards haha.
Yea boi! Awesome to have you brah. Well I actually work at fitness first (reception), but mostly train at the various anytime fitness chains. What about yourself?
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11-11-2012, 08:57 PM #17
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11-11-2012, 09:04 PM #18
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
From one Ryan to another, WELCOME!
Well what you do fr your shoulder is really going to depend on what's wrong with it. See Berto and I have a similar injury (impingements) and a lot of it has to do with scapula mobility and having control over the capsule and how it moves.
What he has me doing is a lot of serratus anterior work and just generally feeling more comfortable with exercises that don't aggravate my shoulder.
This is the nuts and bolts of it, as well as some deep tissue work (by myself with a roller, spiky ball and lacrosse ball. As well as an adjustment every so often from a mate of mine who is a chiro).
Watch this and youtube mobilityWOD and they have a bunch of shoulder drills which work great and can get the joint moving in a greater ROM.
http://www.youtube.com/watch?v=OKdL4Y4H3oo
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11-12-2012, 04:47 PM #19
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
Prep low! 78.6kg (173.3lbs). <-- Haven't been this light in over 6 months. Feelsgoodman.
No training today as I just got done writing a physiology exam and I have organic chem tomorrow, so it's study from now till chem and then TRAIN! Last exam tomorrow for a long time and I can't wait to start focusing on a few other projects i've got going on.
Sent my report in to Brad this morning so we'll see if there are any changes. HIGHLY doubt macros will drop, but we shall see.
I also finished putting the final touches on my new training split and sent that over to Brad for approval so i'm excited to see what the final product looks like. Basically its a form of DUP/WUP with some planned progression from 5/3/1 (albeit modified slightly) and some other things which I respond well to.
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11-12-2012, 04:58 PM #20
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
Thank fkn god your back. I need another motivating log to keep me going and yours certainly fits the bill!
PS- Send me your program you wrote out, I'm curious jpfaherty@gmail.com★★★ RSP Nutrition Lead Representative ★★★
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RSP Nutrition Store:
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11-12-2012, 05:10 PM #21
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11-12-2012, 05:47 PM #22
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11-12-2012, 06:20 PM #23
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
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11-12-2012, 10:00 PM #24
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11-13-2012, 01:01 AM #25
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11-13-2012, 07:50 AM #26
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11-13-2012, 09:55 PM #27
- Join Date: Nov 2009
- Location: Sydney, New South Whales, Australia
- Age: 30
- Posts: 1,280
- Rep Power: 889
EXAMS ARE ALL DONE!
So I wrote my last exam today and now I have a pretty decent chunk of time off. I just got back from the library and rented out a whole bunch of exercise physiology/nutrition/biochemistry text books for some study i've been wanting to do for a while now.
Had my accessory day yesterday even though I was going to do it today, and now im on to bench tomorrow. I got some 23 week out nudes, but due to no downloads left I can't upload them
Ha! Yea something like that. Although tbh when i'm dieting hunger doesnt really bother me that much.
Last prep when I got down to eating 900cal a day I honestly wasn't as concerned with hunger as I was with cardio.
For me cardio is the killer.
Thank you sir! I most certainly will!
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11-16-2012, 03:16 PM #28
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11-16-2012, 10:23 PM #29
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11-17-2012, 09:46 PM #30
chequin in!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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