BWelch's 2011 Contest Prep Journal

[co1e_train]

oh yeh, i recently scrolled all the way back to my prep from early 2009 on fitday to see what i was eating. pretty cool. i would read the meals for a certain day and actually remember the events that went on that day! food nostalgia!

epic precise memory is epic


Im a fan of sparkpeople my self. They have all i kinds of stats and gizmos and gadgets that prob aren't needed but hey its a cool site. For those of you looking to use an online counter really any of them work and are sweet.

[DanTheManB]

ok check this out.

just logging my foods like any other day and BOOM....perfect macros! haha. this almost never happens for me. typically i'll be off by a gram or two in one direction or the other (which i don't worry about), but today it just fell into place like magic!

fitday is notoriously inaccurate. just sayin

[DanTheManB]

nice on hitting your macros man, that is pretty nice.
250 is pretty legit on incline press man, you are beating my weak numbers haha.

am i the only one that read 185? lol I'm confused

[DanTheManB]

PUSH

Dips
-10
-25x8
-45x6,6,6
--hopefully I can work these up to some respectable numbers in the next few weeks. if i stay upright i can strap on twice this much, but to lean forward and get down deep +45 is pretty damn heavy for me.

Incline BB
-135x10
-185x8,8,8
--felt pretty good. i was planning on having flat db in this place but just hated it during warmups. i'll stick w/ the barbell for the time being.

Seated Laterals
-25x10
-30x10,10,10
--meh...i'm gonna switch to single arm leaning laterals next week. i can generate a lot more power and always get a great pump from that exercise.

V-Bar Pressdowns
-190x6,6,6
--my elbows took a beating during the last push cycle w/ decline cgbp and skulls so this time I'm gonna give them a bit of a break.

Dip Machine
-20,20,20
--for teh pumpz.

Also did 4 sets of abs. Gonna try to get in pull tomorrow so I can rest Thursday and come back fresh for deads and front squats on Friday.

Good workout. Once you start post show get back into dips with a vengeance...it WILL grow your pecs....I was to the point I was doing 120lbs for 10-12 weighing in at 182ish...food for thought

[CatfishBlues]

fitday is notoriously inaccurate. just sayin

I'm guessin, like anyone who is truly tracking his/her macros, that B is using the "create your own food" and entering in the macros from the packaging. So fitday is just the carrier/display for the data, not the source of the data...just sayin

[DanTheManB]

I'm guessin, like anyone who is truly tracking his/her macros, that B is using the "create your own food" and entering in the macros from the packaging. So fitday is just the carrier/display for the data, not the source of the data...just sayin

Kinda figured that. Still a shady site

[ScottishMark]

Kinda figured that. Still a shady site

How so?

epic precise memory is epic


Im a fan of sparkpeople my self. They have all i kinds of stats and gizmos and gadgets that prob aren't needed but hey its a cool site. For those of you looking to use an online counter really any of them work and are sweet.

Does it let you track which of your carbs are sugars and which of your fats are sat fats etc?

[bwelch1985]

epic precise memory is epic
Im a fan of sparkpeople my self. They have all i kinds of stats and gizmos and gadgets that prob aren't needed but hey its a cool site. For those of you looking to use an online counter really any of them work and are sweet.

haven't heard of sparkpeople...i'll check it out.

fitday is notoriously inaccurate. just sayin

this is true as far as the foods in their database. my first cut i just used all of their stuff w/out creating any foods...disaster. i think they assume you add fat to every single thing you cook lol

am i the only one that read 185? lol I'm confused

yeh just 185 last time. the two workouts previous to that i maxed out (stupid) and got 250 each time.

Good workout. Once you start post show get back into dips with a vengeance...it WILL grow your pecs....I was to the point I was doing 120lbs for 10-12 weighing in at 182ish...food for thought

I'll be killing the dips all prep long. Hopefully after the show I can gain some significant strength on them though.

I'm guessin, like anyone who is truly tracking his/her macros, that B is using the "create your own food" and entering in the macros from the packaging. So fitday is just the carrier/display for the data, not the source of the data...just sayin

yep! i've made the mistake of trusting fitdays numbers before....no bueno.

Kinda figured that. Still a shady site

definately targetted more towards the average, overweight American I think.

How so?

Does it let you track which of your carbs are sugars and which of your fats are sat fats etc?

I'll let Cole Train answer this if he catches it, but personally I don't concern myself w/ those small details. For general health reasons I eat "clean" most of the time (oatmeal, cereals, whole wheat bread, lean meats, veggies, whey...)...add that to the fact that I'm hitting macros everyday and I'd really have to go out of my way to consume an unhealthy amount of sugar or saturated fats.

[bwelch1985]

LEGS

Deadlift
-315x5
-365x2
-405x1
--bah...couldn't get a second rep w/ 405 today. i think i'm gonna sub in snatch grip deadlifts for a few weeks and really focus on leg drive and upper back strength. hopefully i can work my way up to some decently heavy weights on that, then move back to regular deads and get some new PR's.

Fronts
-185x10
--just did the one set today. was hoping to really grind out a bunch of reps (like 12-15) but 10 was actually quite difficult.

Lying Leg Curls
-45x12,12,12

Walking Lunges
-50's down the length of the gym (2 sets)

Also hit some donkey calf raises somewhere in there.

Good workout. Wish I could've gotten another rep w/ 405 though..

[co1e_train]

Solid DLs man, keep pulling that heavy weight!

[B-Neva]

oh you are over here now haha!

[zbert]

solid workout man.
one rep with 405 is not bad at all man, your still grinding it out. Will only motivate you more for the next time you hit it.

You have to pick up those sets on those lunges man, i know you can get three sets out. We are definitely pulling the sled next time. Def will hit you up about it

[zbert]

am i the only one that read 185? lol I'm confused

i was going off his past numbers he had hit!

solid workout man.
one rep with 405 is not bad at all man, your still grinding it out. Will only motivate you more for the next time you hit it.

You have to pick up those sets on those lunges man, i know you can get three sets out. We are definitely pulling the sled next time. Def will hit you up about it

[bwelch1985]

Solid DLs man, keep pulling that heavy weight!

will do man. i think i'll switch front squats and deads next week. aim for some heavy doubles or triples on fronts then shoot for a few sets of 5-8 w/ deads.

oh you are over here now haha!

haha yup. no more armor plating for moi! i'll leave that to you!

i was going off his past numbers he had hit!

solid workout man.
one rep with 405 is not bad at all man, your still grinding it out. Will only motivate you more for the next time you hit it.

You have to pick up those sets on those lunges man, i know you can get three sets out. We are definitely pulling the sled next time. Def will hit you up about it

yeh, i'm definately happy just to be able to pull 405 once. it's a big deal to me! hopefully i can keep on setting pr's throughout prep. my goal is to get 405x3 and 435x1 like you!

those lunges just kill me on the cardio front haha...i've got no endurance man! i'll be working on that for sure though.

[DanTheManB]

LEGS

Deadlift
-315x5
-365x2
-405x1
--bah...couldn't get a second rep w/ 405 today. i think i'm gonna sub in snatch grip deadlifts for a few weeks and really focus on leg drive and upper back strength. hopefully i can work my way up to some decently heavy weights on that, then move back to regular deads and get some new PR's.

Fronts
-185x10
--just did the one set today. was hoping to really grind out a bunch of reps (like 12-15) but 10 was actually quite difficult.

Lying Leg Curls
-45x12,12,12

Walking Lunges
-50's down the length of the gym (2 sets)

Also hit some donkey calf raises somewhere in there.

Good workout. Wish I could've gotten another rep w/ 405 though..

Hit it hard. No worries on the 405....you know how it is...not every workout is gonna be a banger...you're early in your prep still too so I predict 3-4 reps with 405 before you start losing some energy

[mivi320]

Good work B. I've found that getting over that 405 hump is a b**** on deads for some reason. Ready to see some PRs on those after you implement the SG on deads.

[DREhova 87]

Do you do your deadlifts sumo or conventional? I've been wanting to mess around with Sumo as of late. Sick quads in the avi.

[zbert]

oh i def believe you will be pulling 435 before you know it man. you had more in the tank last Sunday which you and i both know that, also why i was trying to get you to go heavier sooner.

i hear you with the cardio on the lunges it really sucks it you of you quick.

def gonna try and come in tomm for the push man

[bwelch1985]

Hit it hard. No worries on the 405....you know how it is...not every workout is gonna be a banger...you're early in your prep still too so I predict 3-4 reps with 405 before you start losing some energy

I hope so man. I definately think I've got room to grow when it comes to deadlifts even while dieting.

Good work B. I've found that getting over that 405 hump is a b**** on deads for some reason. Ready to see some PRs on those after you implement the SG on deads.

yeh, it's definately a mental thing in part. 4 plates has a certain intimidation factor about it!

i'm not sure if I'm gonna go thru w/ the SG deads. i really wanna just keep pulling the way i have been and continue to get my form down and adjust to the movement. i'll make a decision soon though.

Do you do your deadlifts sumo or conventional? I've been wanting to mess around with Sumo as of late. Sick quads in the avi.

i pull sumo hybrid. feet are placed just inside the rings, hands placed where the knurling meets the smooth part of the bar. so, a little wider hand placement than Berto and Brad Loomis use, but about the same foot placement. arms are basically right up against my legs as i pull. i really feel like i have great leverage pulling like this and I can get the bar past my knees w/out letting it get too far out in front.

oh i def believe you will be pulling 435 before you know it man. you had more in the tank last Sunday which you and i both know that, also why i was trying to get you to go heavier sooner.

i hear you with the cardio on the lunges it really sucks it you of you quick.

def gonna try and come in tomm for the push man

yeh, i think i can get those deads up a good bit more if i just stick to it.

looking forward to push today brah!

[bwelch1985]

PUSH

Dips
-10
-25x8
-45x8
-70x5
-70x5...drop to bw x 10
--well that's undoubtedly a PR for chest dips. i can't be bothered to look back months in my old log to find out for sure, but i'd be quite surprised if i've ever done more than that! got a great chest pump but my strength was absolutely sapped for the rest of the session.

Incline BB
-185x7
-185x6
-185x7...135x7
--just felt kinda wobbly and not very powerful on incline today. shoulders and tris seemed to wanna give out on me. i'm finding it very difficult to follow dips w/ any sort of heavy press.

Flyes
-30x10
-35x10
-40x8
--feeling pretty good here. haven't hit flyes in a while.

Military Press
-95x12
-115x12
-135x8
--oh it felt good pressing overhead again!

Laterals
-30x10x10
-35x8x8
-40x8x8
--did these one arm at a time..

V-Bar Pressdowns
-160x10
-200x8
-200x7...160x7...130x6
--didn't realize how many dropsets I was doing lol

Finished off w/ a few sets of 20 on the dip machine.

I think I'm gonna go for one more week w/ dips in the first slot. I'll try to knock out another pr. Maybe +90 for a few reps. After that I'll probably go back to hitting incline first w/ dips coming second.

[co1e_train]

^^^ Looks like it was a solid push day man, esp on those dips! Keep it up man! Inclines are strong too, i know what you mean about the wobbly feeling tho makes you feel weak but those numbers arnt weak.

[zbert]

that was a solid sesh man, really brought the intensity today even though the numbers may not have been what you wanted.
keep on pushing like this and you will crush your old self from last season.

[Stoner90]

I am going to have to follow along. I checked out your thread after seeing the one your cousin has.

Nice to see you are hitting pr's while already being in prep.

[bwelch1985]

^^^ Looks like it was a solid push day man, esp on those dips! Keep it up man! Inclines are strong too, i know what you mean about the wobbly feeling tho makes you feel weak but those numbers arnt weak.

very solid push day...my chest and shoulders are destroyed today! i wasn't very happy w/ the incline numbers tbh...but if i look back to the beginning of my offseason i was doing less than that as the FIRST exercise.

that was a solid sesh man, really brought the intensity today even though the numbers may not have been what you wanted.
keep on pushing like this and you will crush your old self from last season.

will do brother. gotta do whatever it takes to keep up w/ you mayne!

I am going to have to follow along. I checked out your thread after seeing the one your cousin has.

Nice to see you are hitting pr's while already being in prep.

thanks man! i plan to hit pr's for quite a while during this prep (knock on wood).

my cousins journal is a lot better than mine right now though...he's in the depths of prep while i'm just beginning!

[bwelch1985]

PULL

Pullups
-10,10
-25x7,7,6
--got an extra rep on two of the sets today.

SA Pulldowns
-4 sets of 10-15
--lat pumpage.

Seated Row
-150x10
-180x10 rep PR
-180x8
--i'll try out 195 next time...see if i can get 6 or so...

BB Curls
-20x10,10
--up a rep on each set here.

Hammer Curls
-40x8x8
-40x8x8

Also did some fdb cable curls and knocked out 4 sets of weighted oly situps.

[nwskier]

Incline BB
i was planning on having flat db in this place but just hated it during warmups. i'll stick w/ the barbell for the time being.

Was wondering what happened to your old journal! as for Incline BB vs Flat DB, ALWAYS incline BB FTW. Nothing builds strength and mass simultaneously better for chest than incline BB, IMO

nice work on the weighted dip improvement between the last two workouts, too.

btw - still hating on that lats/delts/back avi - well, actually mirin, I never hate lol. wishing I could get mine to pop like that, haha. your definition there is awesome.

and sub'd

[deltpecx]

BB Curls
-20x10,10
--up a rep on each set here.

Is that correct 20 pounds?

[bwelch1985]

Was wondering what happened to your old journal! as for Incline BB vs Flat DB, ALWAYS incline BB FTW. Nothing builds strength and mass simultaneously better for chest than incline BB, IMO

nice work on the weighted dip improvement between the last two workouts, too.

btw - still hating on that lats/delts/back avi - well, actually mirin, I never hate lol. wishing I could get mine to pop like that, haha. your definition there is awesome.

and sub'd

thnx for subbing Timmy!

Incline BB FTGDMFW. definately my favorite pressing exercise. I'm getting better on the dips slowly but surely. I'm relatively new to "chest dips" so strength was pretty low to start out w/...hopefully i'll be knocking out reps w/ 2 plates before long.

Tim if you diet down for a competition I guarantee your lats, delts, back, chest, abs...everything will POP a helluva lot more than mine! you've got a lot of quality muscle on your frame brother. i highly recommend shredding down and getting on stage.....DO IT!!! it's fun!

Is that correct 20 pounds?

it was 20lbs per side of the barbell...not too impressive but i kept them strict so that was a good weight for me!

[deltpecx]

it was 20lbs per side of the barbell...not too impressive but i kept them strict so that was a good weight for me!

Oly bar? If so then that's 65lbs...ah 85lbs.
Or was it one of those fixed BBs?

[bwelch1985]

Oly bar? If so then that's 65lbs.
Or was it one of those fixed BBs?

no, not an oly bar...that would've been 85lbs.

this bar is much smaller...probably weighs 20-25lbs...