Julian's Operation Growth Off=Season Log

[JulianBee]

Hey guys for those of you who don't know me my name is Julian Brown I'm a PNBA pro builder, fitness writer, co-owner of a personal training studio, husband, and father :-)
I'm a few days removed from my last show of the year and probably won't step on stage til late next fall when I make my pro debut. The purpose of this log is to help keep me accountable and motivated throughout my offseason. I'm a very goal oriented individual so without further ado here's what I like to accomplish:

Bodybuilding Goals
Gain 10lbs of lean mass
Stay Sub 10% body fat
Increase muscularity with an emphasis on improving my chest, traps, and quad sweep

Physical Goals
Increase and Improve Hip Mobility
Maintain shoulder and knee health(I tend to get sore joints in these areas and it holds back my training)

Strength Goals
I'd like to deadlift 405lbs for 3 reps and squat 385lbs for 3 reps

Career Goals
Submit a new article to Askthetrainer.com at least every 2 months
Add a new trainer to my fitness studio
Complete my NASM Fitness Nutrition Specialist Certification
Possibly start a local supplement company(this one is up in the air me and my business partner are researching now)

In the past, I was using a variation of my own workout routine the MS3 Program. Had great results, but after a year plus of using it I'm going to switch things up for a bit. My routine is going to be set up like the following:

Day 1 Chest & Back (Power 4-7 reps)
Day 2 Traps Shoulders Arms (Power 4-7 reps)
Day 3 Legs (Power 4-7 reps)
Day 4 Rest/Cardio
Day 5 Chest & Back (High Reps 10-15)
Day 6 Traps Shoulders Arms (High Reps 10-15)
Day 7 Legs (High Reps 10-15)

I'm going to start off doing the higher number of reps and pyramid down each set to the low number.

As for my nutrition, I'm slowly tapering my calories up and only going to track total calories and protein. Goals right now are to stay around 2600 calories and get at least 180 grams of protein. Planning on bumping up the caloric intake every few weeks until I feel I'm in a good surplus.

Supplements:
BCAA
Creatine
Multivitamin
Caffeine

Starting Stats
156lbs and roughly 2%-4% body fat right now

[JulianBee]

Definitely wasn't suppose to be an = sign in my title. That's what I get for starting this thread at 12:36am lol. Anyone know how to change that?

[Ccm644]

In on this

I like the way you have set yourself many goals in different areas

As for changing the title im sure you have to contact a mod for the contest prep section and they can change it

Have a good offseason

[jaredmus]

I'll be in on this man, lets have an offseason make that progress and go from there Staying SUB 10 is always a good goal espc if you by hydro weighing underwater

[JulianBee]

In on this

I like the way you have set yourself many goals in different areas

As for changing the title im sure you have to contact a mod for the contest prep section and they can change it

Have a good offseason

I'll be in on this man, lets have an offseason make that progress and go from there Staying SUB 10 is always a good goal espc if you by hydro weighing underwater

Glad to see you both in on this I'd rep you guys, but I have to spread some reps around first. Ccm goal setting tends to keep me busy and focused so the more areas the better for me :-) Jared I've done the hydro before and it's pretty cool. I'll give the guy a call and see if I can do it again now and then again in a few months.

[Devils]

why no wrap up or conclusion to your last show? we need some sort of closure!

[Rypt1]

In, time to grow!

[JulianBee]

why no wrap up or conclusion to your last show? we need some sort of closure!

Lol I'm not done with that thread just yet. I'm gonna post photos there as soon as I get them.

[JulianBee]

In, time to grow!

Thanks for joining in bro

[JulianBee]

So I started off yesterday on Day 5 of my workout routine. I wanted to get some calories under my belt before getting back into heavy lifting. Today I did Day 6 traps, delts, and arms 10-15 reps.

[NaturalPursuit]

you know I'm in brotha! Followed you for a while now! Awesome stuff and loving all the goals!

[antevans007]

you know I'm in brotha! Followed you for a while now! Awesome stuff and loving all the goals!

^^^what he said ^^^

[JulianBee]

you know I'm in brotha! Followed you for a while now! Awesome stuff and loving all the goals!

^^^what he said ^^^

Great to see both you guys in :-) Thanks!

[JulianBee]

Leg session today was brutal. Prefatigued my quads via leg extensions before doing my actual leg workout. Hoping this stresses my quads more throughout the entire workout resulting in some extra quad growth :-)

[JulianBee]

Solid heavy (4-7 reps) chest and back workout today. Starting to feel the effects of eating more calories and the scale has yet to budge so I'm maintaining my weight thus far. I'm gonna up my calories next week from 2600-2650 and try to slowly work my way up to about 3k-3.1k daily. My idea is that I'll be able to stay sub 10%bf at that caloric intake, but also have enough calories to put on some lean mass and gain strength. That's the plan for now with my nutrition, but things may change based upon what happens.

[Leanripped]

Great job Julian. I'm in this...get to see a pro at work.

[Devils]

Solid heavy (4-7 reps) chest and back workout today. Starting to feel the effects of eating more calories and the scale has yet to budge so I'm maintaining my weight thus far. I'm gonna up my calories next week from 2600-2650 and try to slowly work my way up to about 3k-3.1k daily. My idea is that I'll be able to stay sub 10%bf at that caloric intake, but also have enough calories to put on some lean mass and gain strength. That's the plan for now with my nutrition, but things may change based upon what happens.

Go to 2700-2750 mate, you'll probably still maintain.

[JulianBee]

Great job Julian. I'm in this...get to see a pro at work.

Thanks bro

Go to 2700-2750 mate, you'll probably still maintain.

Yup I'm gonna shoot up to 2750 next week. Woke up this morning and lost weight hah!

Hit heavy traps, delts, and arms today. Feeling good having those extra calories in me can't wait for my leg day tomorrow. Went out to olive garden with the fam tonight and had one of my favorite meals the mixed grill :-)

[Devils]

Thanks bro


Yup I'm gonna shoot up to 2750 next week. Woke up this morning and lost weight hah!

Your body doesn't care if it's a week, just raise it immediately. You said it yourself.

[chrismac365]

Good thread kd. Where is the PNBA?

[JulianBee]

Your body doesn't care if it's a week, just raise it immediately. You said it yourself.

Good call. Gonna up the cals today.

Good thread kd. Where is the PNBA?

Thanks bro. They have shows all over, but mainly out west. Check out www.naturalbodybuilding.com

Heavy Leg Day(4-7reps) with a Quad focus today. Burned my quads out with a few sets of leg extensions first, then again after squats, and then one more time with heavier weight. These bad boys are gonna be my best attribute next time I step on stage. I couldn't squat as much as I usually do because my quads were toast, but that's the point lol

[JulianBee]

900 calories of deliciousness

[JulianBee]

Brought my cals up to 2700 yesterday. Feeling pretty good and maintaining my weight/leanness at about 156lbs. Had a high volume chest and back day today and the workout was amazing. Feels good to have my calories in my system as I can feel my strength and endurance going up. Gonna hang around 2700 calories this week and then bump them up next week. Slow and steady :-)

[JulianBee]

Just thinking about my routine from last weekend. I really enjoyed it and hoping I can top this next year at my pro debut



Apparently this type of vid don't show up on mobiles so here's a link http://www.dailymotion.com/video/x14225y

[JulianBee]

High Rep Traps, Delts, and Arms today. Gonna start vlog my progress weekly so here's my first video lol.



Apparently this type of vid don't show up on mobiles so here's a link http://www.dailymotion.com/video/x143mzs

[JulianBee]

High rep leg day with a quad focus today. I'm feeling good, getting stronger, and staying lean. So far, so good. An update on my supplement line goal; My business partner and I are in the works of getting a distribution price from a supplement company (whom I'll name if the deal goes good). This means we'll be able to purchase their products like 2lbs of protein for 17.99 when it retails at 39.99. Hopefully, this works out. Takes all liability away from my company and gym and is less of an investment than starting my own label.

[JulianBee]

Heavy Chest and Back day today. Nothing new really to report although I do have some food goodies to share

Cinnamon Roll :-)

Naked Tenders with spicy garlic sauce and potato wedges

[JulianBee]

Heavy traps and arms today :-) Strength continues to go up. An update on adding another trainer to my studio. Interviewed a guy yesterday so I might have another independent contractor working out of my place soon so we will see. The thing I like about independent contractors is that they have their own insurance so I'm not liable for their training tactics, they pay a monthly flat rate rent so I know exactly how much my monthly overhead is reduced by, and I don't have to worry about growing their business or helping them attract new clients :-)

[ZSize512]

Heavy traps and arms today :-) Strength continues to go up. An update on adding another trainer to my studio. Interviewed a guy yesterday so I might have another independent contractor working out of my place soon so we will see. The thing I like about independent contractors is that they have their own insurance so I'm not liable for their training tactics, they pay a monthly flat rate rent so I know exactly how much my monthly overhead is reduced by, and I don't have to worry about growing their business or helping them attract new clients :-)

YESSSSIR! Love that fact your getting after it. As I and many other say, its not considered offseason, rather is should be considered Improvement Season!

[JulianBee]

YESSSSIR! Love that fact your getting after it. As I and many other say, its not considered offseason, rather is should be considered Improvement Season!

Love it! Improvement season is right :-) I had a great heavy leg session today. Squat went up a few lbs since the last time I did heavy legs which I contribute to two things. First, I'm getting use to burning out my quads before squatting, and second, the fact I'm eating more calories. Can't describe how good it feels.

To top all this off, I emailed the IFPA a few weeks back(a close friend suggested it) about if they accept other organizations pro cards, and turns out they have a PNBA exception til the end of this year so as long as I apply(which I already did :-) ) before the end of the year I can compete as an IFPA pro. Which means I'll be making my pro debut next year for IFPA and PNBA. Exciting news, but I've got some hard work to do here in the next 12 months.