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

[jpfaherty]

Got a built in sh*thead detector inside, you never set it off once.

I like this!

Always felt like you were a good dude Dean and this just confirms

Feel better!

[wrkoutfrq]

Seems like you and I are kindred spirits (except you're leaner lol). I've got a nice little head cold going today

[ArchAngel'73]

I like this!

Always felt like you were a good dude Dean and this just confirms

Feel better!

He beat me fair and square and I knew he would coming into it.
He did not gloat nor boast one iota...I had to tell him a few times he kicked ass...a lot of asses.

It's one thing to be a good bodybuilder, it's another to be a good man on top of that, which Dean is.

[Vanguard1965]

I just finished watching your last one a few hours ago...sheesh.

Hope you feel better D.

btw, nothing "average" about you, I've met you irl.
Got a built in sh*thead detector inside, you never set it off once.

Amazing progress long term, leaner and bigger than before.
This one's your's brother, no question.

Thanks Brian, I needed this right now as its been a rough couple days. Starting to feel better and hopefully the damn scale with start moving in the right direction.

I like this!

Always felt like you were a good dude Dean and this just confirms

Feel better!

I feel the same way about you JP. Hoping one day we can actually meet IRL

Seems like you and I are kindred spirits (except you're leaner lol). I've got a nice little head cold going today

Doh sorry to hear man. Hope you get over it quick!

He beat me fair and square and I knew he would coming into it.
He did not gloat nor boast one iota...I had to tell him a few times he kicked ass...a lot of asses.

It's one thing to be a good bodybuilder, it's another to be a good man on top of that, which Dean is.

I was just glad you came because it was so great to have someone there that I knew since it was my first time competing. Your a good guy to Brian, thanks for the kind words!

[Vanguard1965]

Wednesday - Jan 19, 2014

Weight - 188.8 lbs

Macro's - Protein 235g, Carbs 255g, Fat 67g = Calories 2560

Upper Strength:

Barbell Bench Press:
1. 215 x 7
2. 215 x 7
3. 215 x 7
4. 215 x 7

Pendlay Rows:
1. 170 x 7
2. 170 x 7
3. 170 x 7
4. 170 x 7

Overhead Cable Triceps Press with Rope:
1. 120 x 7
2. 120 x 7
3. 120 x 7

Neutral Grip Pulldowns:
1. 210 x 7
2. 210 x 7
3. 210 x 7

Machine Preacher Curls:
1. 100 x 7
2. 100 x 7
3. 100 x 7
4. 100 x 7

Cardio: 30 minutes on Elliptical - 300 calories

Was good to be back in the gym and starting to be better after this cold. Still not 100% but I think the worst is over now if I can just get the scale to start moving the right direction! I had though I saw new leanest in my legs but I took some video this morning and compared it to what I sent Alberto on Wed and there is no change. <shrug> Starting into week 4 of prep and only down a pound. Not exactly thrilled. If things are still the same by next Saturday that's 20%
(28 days) of my prep time basically going no where. With being sick and things still not moving its becoming harder and harder to stay positive. The bright spot in all this has been my training.


Been a busy day getting groceries and cleaning house now that I am starting feeling better then gym and now my wife wants me to color her hair. One of these days I will get a chance to get caught up in everyone's logs.

[wrkoutfrq]

Was good to be back in the gym and starting to be better after this cold. Still not 100% but I think the worst is over now if I can just get the scale to start moving the right direction! I had though I saw new leanest in my legs but I took some video this morning and compared it to what I sent Alberto on Wed and there is no change. <shrug> Starting into week 4 of prep and only down a pound. Not exactly thrilled. If things are still the same by next Saturday that's 20%
(28 days) of my prep time basically going no where. With being sick and things still not moving its becoming harder and harder to stay positive. The bright spot in all this has been my training.

One thing I would say to you is see the bold..... Being sick can def. put the cabash on weight loss, but what's more important: leaning out or being healthy? Regardless, you are way ahead in terms of conditioning, and still progressing in the gym with plenty of time to get in shape. Focus less on the weeks that have passed and just keep that chin up so you can get well and then get PEELED

[Rypt1]

Stay positive bro, I believe you'll hit your stride and start leaning out even more very quickly. Sounds like the cold is behind you, just don't let up and good things will happen!

[offroadatv200]

Stay strong Dean. Focus on getting well and hitting that training. you're still in a great spot, once you fight off these colds you will be home free. You've had a rough time with sickness lately!

[TakedaShingen]

Damn, Dean...everytime I stop by, another cold!!!

STRONG work in here regardless. That dead volume !!!

Weight will get moving again once you're body is up to par. You already know that.

In for the win.

[Vanguard1965]

One thing I would say to you is see the bold..... Being sick can def. put the cabash on weight loss, but what's more important: leaning out or being healthy? Regardless, you are way ahead in terms of conditioning, and still progressing in the gym with plenty of time to get in shape. Focus less on the weeks that have passed and just keep that chin up so you can get well and then get PEELED

Feeling better but I have only been sick a few days and have only missed one gym session thus far while lifting for more reps or weight and I intend to gain that one workout back on Sunday. I am all about healthy but at the same time there is a job to get done here and its not happening. Dropping cals a bit and adding in a reefed after 3.5 weeks of nothing is not unreasonable or being reckless and is what I am going to push Alberto for on Wed if my weight has not dropped.

Stay positive bro, I believe you'll hit your stride and start leaning out even more very quickly. Sounds like the cold is behind you, just don't let up and good things will happen!

Thanks and I am trying to be positive which is easier to do if you take action instead of waiting around and hoping something changes. We have done the lets wait and see if things move on their own and they are not so time for some action.

Stay strong Dean. Focus on getting well and hitting that training. you're still in a great spot, once you fight off these colds you will be home free. You've had a rough time with sickness lately!

It's all good man and I was just letting everyone in on how I was feeling yesterday. Feeling much better today and am hoping this sickness is behind me now. Need to just get moving forward and I will be happy. I am all about results!

Damn, Dean...everytime I stop by, another cold!!!

STRONG work in here regardless. That dead volume !!!

Weight will get moving again once you're body is up to par. You already know that.

In for the win.

Thanks and yeah the flu before Christmas and now this cold but I am hoping that will be it. I honestly don't think the weight is going to start moving without some changes. See my thoughts in my update for today.

[Vanguard1965]

Monday - Jan 20, 2014

Weight 188.8 lbs

Macro's - Protein 190g, Carbs 365g, Fat 41g = 2590

Lower Volume:

Pause Squats:
1. 165 x 12
2. 165 x 12
3. 165 x 12

Leg Press:
1. 290 x 15
2. 290 x 15
3. 290 x 13

Lying Leg Curls:
1. 160 x 15
2. 160 x 15
3. 160 x 12

Leg Extensions:
1. 180 x 12
2. 180 x 12

Seated Calf Raise:
1. 170 x 15
2. 170 x 12

Good session today. Still able to do more reps or more weight then last time. No change in weight and with this being my high carb day I have a feeling it will be up even more tomorrow. My 7 day weight trend is now showing an increase in weight over last weeks 7 day trend.

I looked back at when I started losing weight on my own back in June when I as 210 lbs and the same thing happened. I dropped calories to 2635 to start with and no reefed, almost identical to what Alberto has me doing this time. First week I lost 2 pounds and then stalled with my weight up .2 lbs from the original 2 lbs drop 2 weeks later. Adding in a refeed and dropping calories to 2480 had me back to losing 1.6 lbs a week. I honestly feel this is the right course of action to take and will be talking to Alberto about this if nothing has changed by Wed. Einstein once said the definition of insanity is doing the same thing over and over again expecting a different result and I feel that's what we have been doing for the past several weeks.

[Bnizzle163]

No sweat on the little increase. That's the beauty of starting prep way ahead of the game; you get to iron out all the kinks.

In for new lows and continual progress .

[jpfaherty]

Einstein also said trust in your coach

Alberto will get dat weight moving bud!

[HoustonTXMuscle]

Was following/lurking while out of town; just hate trying to post from my phone or Kindle. Glad to see you're better.

....Einstein once said the definition of insanity is doing the same thing over and over again expecting a different result and I feel that's what we have been doing for the past several weeks.

The only amendment that I'd make to that statement is the "past several weeks" seems to turn into month and then years....perhaps that's why family members feel there's need for a 12-step program to break my OCD behavior.

[Vanguard1965]

No sweat on the little increase. That's the beauty of starting prep way ahead of the game; you get to iron out all the kinks.

In for new lows and continual progress .

True enough and I know things will get moving I have faith

Einstein also said trust in your coach

Alberto will get dat weight moving bud!

Never said I did not trust Alberto. I am still executing his plan as instructed but that does not mean I can't suggest we make changes and yes I have faith in Alberto to get me were I want to go just sharing my thoughts and feeling on the situations so I apologies if I made it seem like I was losing faith in Alberto. Again even on my own I waited 3 weeks before making my first change back in June and its just been over that with Alberto. If I was really anxious and concerned I would have contact him instead of waiting until my regular check in time, I am just and active participant in my prep if that makes sense? I think being sick just compounded the situation cause I was not feeling great and was extra grouchy! LOL

Was following/lurking while out of town; just hate trying to post from my phone or Kindle. Glad to see you're better.

The only amendment that I'd make to that statement is the "past several weeks" seems to turn into month and then years....perhaps that's why family members feel there's need for a 12-step program to break my OCD behavior.

LOL well I can see that however you are doing your workouts for general health and well being and that is always something I would think being OCD would be viewed as a positive. However people who don't exercise often see exercising as something odd and strange.

[Vanguard1965]

Tuesday - Jan 21, 2014

Weight - 188.8 lbs

Macro's - Protein 235g, Carbs 255g, Fat 67g = Calories 2560

Upper Volume:

DB Incline Press:
1. 70 x 15
2. 70 x 15
3. 70 x 14
4. 70 x 12

HS High Rows:
1. 210 x 15
2. 210 x 15
3. 210 x 12
4. 210 x 12

Cable Pulldowns:
1. 150 x 13
2. 150 x 13
3. 150 x 13

Machine Preacher Curls:
1. 60 x 15
2. 60 x 15
3. 60 x 13

Machine Lateral Raise:
1. 90 x 15
2. 90 x 15
3. 90 x 12

Cardio: 30 minutes on Elliptical - 300 calories

Happy with my incline pressing as I was able to get more reps than ever before. Not by a huge margin but progress is progress. In fact I was able to get more reps for every exercise today so gym performance is great however weight is still sitting at 188.8 lbs. This is the third day in a row and yesterday was my high carb day so I the fact it stayed the same weight is a small positive for a week were I am still up .4 lbs since last Saturday. I would also say I am 95% recovered from my cold. Tomorrow I report into Alberto so will see what he wants to do but I won't probably hear back until Thursday.

Just want to add I appreciate everyone trying to make me feel better and to look at the positive and not be down. Its been tough being sick and the weight loss stall certainly compounded the situation. I am feeling much better today and while still concerned about the lack of progress I am not as down as I was. Seeing the scale move and me getting leaner will definitely improve my mood.

[Vanguard1965]

Sunday - Jan 22, 2014

Weight 187 lbs - New Prep Low!

Macro's - Protein 235g, Carbs 205g, Fat 67g = Calories 2360

Lower Strength:

Squats:
1. 275 x 3 Failed attempting 4th rep
2. 275 x 3
3. 275 x 3
4. 275 x 3
5. 275 x 3

Leg Press:
1. 380 x 6
2. 380 x 6
3. 380 x 6
4. 380 x 6

SLDL:
1. 235 x 6
2. 235 x 6
3. 235 x 6
4. 235 x 6

Standing Leg Curls:
1. 90 x 6
2. 90 x 6
3. 90 x 6

Standing Calf Raise:
1. 380 x 6
2. 380 x 6
3. 380 x 6

So started off the day with a new prep low. 0.2 lbs lower then before and tied for my lowest weight since I started this journey back in May 2011. Really hoping it does not go back up again and we now continue to go down from here. Any new lows beyond this and we are going back over 20 years since I weighed less then 187 lbs. Got my report in early to Alberto and he has made a couple adjustments. My high carb (refeed) day is once a week on Sundays now (Macro's - Protein 190g, Carbs 365g, Fat 41g = 2590) and he has lowered my regular day by 50g of carbs so new macro's Macro's - Protein 235g, Carbs 205g, Fat 67g = Calories 2360 which I hit today. Very excited about this as it should really kick off a new wave of fat loss and all new territory which is what I have been waiting for!

Today's gym session was good over all but I was unable to complete 275lbs x 4 reps for 5 sets as was programmed. I failed on the 4th rep on my first set. Reracked the weight and was going to try again but realized I was not going to be able to do a 4th rep after the third so made the decision to stick with the weight but do 5 sets or 3 reps instead. I will discuss with Alberto to see if we need to make any changes to the program as I would still like to continue making strength gains during prep if possible.

[wrkoutfrq]

No worries about that squat hiccup dude, glad to see the new low, and pumped for future new lows after the adjustment!

[Vanguard1965]

Thanks Patrick, I am actually happy that I made the decision to stick with 275 and just back off one rep. I think getting my body use to squatting that weight rather then backing down the weight to get 4 reps was the better choice. Overall I am very happy with my squats as I feel my form has improved and I hit depth every time and its just going to be a slow and steady grind for now, especially during prep. In the off season I might run some kind of strength training program to see if that would not accelerate my squat strength gains.

[Rypt1]

Nice job on the prep low! Should definitely keep dropping from here with those macros. I wouldn't worry about missing the 4th rep on squats. Could have been an off day. It's probably worth trying it again the next time around.

[Vanguard1965]

Nice job on the prep low! Should definitely keep dropping from here with those macros. I wouldn't worry about missing the 4th rep on squats. Could have been an off day. It's probably worth trying it again the next time around.

Thanks and you must be psychic or something! Yup I will get it next time around.

[Vanguard1965]

Thursday - Jan 23, 2014

Weight - 186.4 lbs *New Prep Low*

Macro's - Protein 235g, Carbs 205g, Fat 67g = Calories 2360

Upper Strength:

DB Incline Press:
1. 95 x 6
2. 95 x 6
3. 95 x 6
4. 95 x 6

HS High Rows:
1. 295 x 6
2. 295 x 6
3. 295 x 6
4. 295 x 6

Single Arm Triceps Cable Extension:
1. 70 x 6
2. 70 x 6
3. 70 x 6

Cable Pulldowns:
1. 220 x 6
2. 220 x 6
3. 220 x 6

Hammer Bicep Curls:
1. 60 x 6
2. 60 x 6
3. 60 x 6
4. 60 x 6

Cardio:
30 minutes - StairMaster 300 cals

Great session and how about that new prep low! Finally into new territory and it feels so good, even noticing some new things in the mirror already so exciting days to come I think. Seems like I have been waiting a long time for this but its finally happening!

[HoustonTXMuscle]

Thanks and you must be psychic or something! Yup I will get it next time around.

Sorry that I didn't get in here before you replied to Rypt1, Dean. I do agree with what he said. Out of curiosity, and looking back, hadn't it been awhile since you did squats at that weight? No warm-up? Perhaps it just me, or maybe my age, but to get 50+ or more over bwt on squats, I find it necessary to do a couple of warm-up sets.

[Vanguard1965]

Sorry that I didn't get in here before you replied to Rypt1, Dean. I do agree with what he said. Out of curiosity, and looking back, hadn't it been awhile since you did squats at that weight? No warm-up? Perhaps it just me, or maybe my age, but to get 50+ or more over bwt on squats, I find it necessary to do a couple of warm-up sets.

My training program is 8 different workouts that repeat. I did 235lbs x 6 for 5 sets then on the 12th I did 255lbs x 5 reps for 5 sets and even recorded it. This time it was to be 275lbs x 4 reps. Now I will do a deload then start again with the 6 reps but use 240lbs for the next round. I always do warm up sets but I only record my working sets in my log because really the working sets are all that really count.

[Rypt1]

Weight - 186.4 lbs *New Prep Low*


Great session and how about that new prep low! Finally into new territory and it feels so good, even noticing some new things in the mirror already so exciting days to come I think. Seems like I have been waiting a long time for this but its finally happening!

That's awesome! Full steam ahead!

[jpfaherty]

Now we're moving!! LEZZZZZZZZGOOOOOO! Party time

[wrkoutfrq]

Heck yeah nothing but clear skies and positive thinking from now on!

[Vanguard1965]

That's awesome! Full steam ahead!

Now we're moving!! LEZZZZZZZZGOOOOOO! Party time

Heck yeah nothing but clear skies and positive thinking from now on!

Thanks so much guys! Yes things are really moving along now and seeing big changes! Got some noodz I will be posting up here shortly!

[Vanguard1965]

Friday - Jan 24, 2014

Weight 185.6 lbs *New Prep Low*

Macro's - Protein 235g, Carbs 205g, Fat 67g = Calories 2360

Lower Volume:

Deadlift Off Boxes:
1. 325 x 12
2. 325 x 12
3. 325 x 12

Front Squat:
1. 135 x 15
2. 135 x 15
3. 135 x 15

Standing Leg Curls:
1. 60 x 15
2. 60 x 15
3. 60 x 15

SLDL:
1. 200 x 12
2. 200 x 12

Standing Calf Raise:
1. 360 x 15
2. 360 x 15

Great leg workout as i was able to lift heavier and or for more reps on every exercise so pretty much a PR all around with the exception of SLDL which I could have probably has as well but misread my training log and did not add more weight but equaled my previous best. Weight continues to drop, it's crazy how quickly things can change. Here I was staring at losing a pound or less in 4 weeks of prep to now losing 3.8 lbs.

[TakedaShingen]

New lows, KILLER workouts...helllll yeah!!!

Killin it, Dean.

In for noodz!!!