No Fancy Titles: red_cat's 2013 Prep Log

[red_cat]

2/16/13

Weight: 210.4 (Steady as she goes...)

Back/Triceps (2/15 Training)

Wide Grip Pulldown - 170x10; 180x8, 8
BB Row - 185x10; 205x8; 210x8
DB Row - 110x10; 115x8
Seated Row - 180x10; 195x8
EZ Bar Pushdown 120x10; 140x10; 145x8, 8
Seated DB Extension - 70x10; 75x10; 80x8, 8

Thoughts: Happy that my weight got back down to my previous low (still hit my macros while traveling), though it might be time to start adjusting a couple of things. I don't know that I want to drop calories much, but I'd be willing to add another cardio session or switch my MISS cardio to HIIT. We'll see what happens in the next couple of days before I leave to Chicago.

And now, 13 weeks out posing. This was shot on Thursday after StepMill and Ab work, so take that for what it's worth. Going back and looking at the 17 weeks out pictures and video, I can see progress in pretty much every body part. Arms and delts have especially started to pop. Legs have improved a bit and would probably be better if I hadn't done cardio that night. Still waiting for those love handles to go away, but they're the last to go. Posing has gotten better, though I've still got a bit of tweaking to do in a couple of shots.

[red_cat]

02/19/13

Weight: 210.6

Thoughts: Adjusted my macros yesterday after a week of somewhat stalled progress. I saw a nice drop last week, but the week started out very slow and this one started out much the same, which means my metabolism is adjusting. New normal day numbers are: 286.5p (-20.5g)/331c (-29g)/80f (-5g)/3190 kcal (-245kcal). Refeed macros are basically the same as before except that I dropped carbs to just below 500g. As happened last time, I saw a small bump in weight even thought I dropped calories.

The next 5 days are going to be a little rough as I'll be traveling to the Chicago area and won't have as much control over meal timing as I would like. I'm forced to skip my workout tomorrow due to gigs and travel time, so I'll adjust calories to compensate. Thankfully the gym facilities at the hotel we are staying at are pretty decent and I'll have a mini fridge, so eating out will only have to happen a few times.

[red_cat]

Quick update from the road! Having a great time and have had a couple of really solid performances. I've been hitting my macros pretty well thus far, but it's getting interesting. There is jack crap in the city we're staying in, so that makes things a little tougher. Training has been great as I haven't had to alter my workouts significantly to make them work with the equipment I have access to!

I've posed a little bit each day I've been here (not many places that I can do it) and am pretty happy with how things look at 12 weeks out. Starting to come together a bit more each week!

[adknows]

Quick update from the road! Having a great time and have had a couple of really solid performances. I've been hitting my macros pretty well thus far, but it's getting interesting. There is jack crap in the city we're staying in, so that makes things a little tougher. Training has been great as I haven't had to alter my workouts significantly to make them work with the equipment I have access to!

I've posed a little bit each day I've been here (not many places that I can do it) and am pretty happy with how things look at 12 weeks out. Starting to come together a bit more each week!

Glad things are going well. Its great that you haven't had to alter your training. How long are you traveling?

[red_cat]

2/25/13

Weight: 209.0 (NEW LOW!)

Legs

Leg Press - 450x20; 500x20; 540x17
Single Leg Squat - 25x17; 30x17
Extensions - 100x19; 110x18; 120x17/DROP/80x8
Reverse Hack Squat - NWx20; 50x20; 90x20
Lying Leg Curl - 80x20; 85x15, 15
Seated Leg Curl - 110x20, 120x17/DROP/80x8+3 or 4 partials

Thoughts: Glad to be home. Got back late last night, slept in, and have an almost completely free day to catch up on practicing from last week. My training schedule has flipped around a little bit, but no biggie. Really happy that I hit a prep low today. At just under 12 and 14 weeks out, I figure I'll be on target for my first show and will just make a few small tweaks for my second show if I need to make improvements!

Glad things are going well. Its great that you haven't had to alter your training. How long are you traveling?

Got back last night, actually. I was away for a solid 5 days, 2 of which were driving from Nebraska to the Chicago metro area. Thankfully I've figured out how to piece meals together with shredded wheat, beef/turkey jerky, and Subway. I'm completely comfortable traveling while in prep mode.

[Ccm644]

Just got home and a new low, what a great result!!

I was meant to comment the other day sorry

Your posing video is great really been helping me with my posing, great stuff!!

[demonwareltd]

Very solid posing indeed! Looking great!

[red_cat]

Just got home and a new low, what a great result!!

I was meant to comment the other day sorry

Your posing video is great really been helping me with my posing, great stuff!!

No kidding! I always worry a little when I can't weight myself on a regular basis, but I guess I have no reason to! Thanks for the compliment on the video. I'm still tweaking a couple things (hips in side shots, legs in rear shots, and shoulders in relaxed shots to name a few) but I feel a lot more comfortable this time around. It's amazing what a little experience will do for you!

Very solid posing indeed! Looking great!

Thank ya, sir!

[red_cat]

02/27/13

Weight: 208.8 (NEW LOW!)

6 min jog/8 min 20/40 intervals/6 min jog
8 sets of abs
20-25 minutes of posing

Thoughts: Nice birthday workout. Will be going out to celebrate on Friday (refeed day).

[Ccm644]

Happy Birthday!

Did you get anything nice?

Tomorrow how are you going to celebrate?

[red_cat]

Happy Birthday!

Did you get anything nice?

Tomorrow how are you going to celebrate?

Got a new phone and some money to buy a new watch. Was planning on going out, but decided to make things a little easier on myself since I've been traveling so much and have had to track macros so closely. Just gonna stick with my normal refeed.

[red_cat]

03/03/13

Weight: 208.2 (hit a prep low of 207.8 yesterday)

Delts/Calves

DB Shoulder Press - 50x10; 60x10; 65x6 (yikes...)
DB Side Raise - 35x10; 40x10; 45x8+2 partial
Smith Upright Row - 80x12; 90x10; 105x10
Machine Rear Delt - 135x10; 150x8, 8
BFR Cable Side Raise - 10x1 cluster on each arm
TUT Standing Calf Raise - 185x5, 5, 4
BFR Calves - 35x30, 5 (couldn't keep going)

Posing - 1 round mandatories (video), 2 rounds 1/4 turns (1 minute each), Side Relaxed, FLS, and FDB practice

Thoughts: Great workout! Haven't ever tried BFR for shoulders, but damn that hurt! Definitely something I'll be keeping up with heading into these last 11 weeks. Just gonna keep right on going as I'm on pace to hit my goal of 195-198 lbs right on the dot! I'll post my posing video in just a little while.

[red_cat]

Quality is kinda off...must have hit a button on my camera and switched something. Oops. Posing improves a little bit each time I shoot a video and I figured out a couple of things after I shot this that I think will make my front and rear relaxed shots a little better.

[red_cat]

03/07/13

Weight: 207.2 (NEW LOW!)

HIIT/Abs/Posing

6 warm-up/8 20/40 intervals on StepMill/6 cool down

6 sets abs (4 weighted)

8 min relaxed work, 8 min mandatories (legs were shot otherwise it would have been 10)

Thoughts: Needed some extra motivation tonight so I watched Ryan Doris' vlogs from last year, specifically the infamous "Grind that ****" one. That the extra spark I needed! Looking forward to some posing practice on Saturday with my good friend, IFPA Pro Jeff Hoover. We have very similar structures, though he's developed more than I am, so his advice really helps.

Kinda curious just how far I'll get down weight-wise. I hit 189 last time, but I know I've gained muscle since then and I've retained a whole heck of a lot more muscle this time around. I'm guessing, if I stay on pace and keep holding on to muscle, I'll be around 195.

[demonwareltd]

Quality is kinda off...must have hit a button on my camera and switched something. Oops. Posing improves a little bit each time I shoot a video and I figured out a couple of things after I shot this that I think will make my front and rear relaxed shots a little better.

Coming together nicely! Got that quad/ham split going on in the side poses. Legs getting leaner and leaner!

[Crazyups]

Coming together nicely! Got that quad/ham split going on in the side poses. Legs getting leaner and leaner!

Hey dude, great work..you know I gotta' keep up w/the tall fellas. I know you met with Brian A. recently, he's actually prepping me this year, looks like we're pretty much the same weight right now, I'm about 16 weeks out, but MAN you made some visible improvements....great work!!

[fltallpaul]

tall guys can't be bodybuilder, don't you know that!

Keep up the great work!

[red_cat]

Coming together nicely! Got that quad/ham split going on in the side poses. Legs getting leaner and leaner!

Yep! That's one of my favorite improvements this time around. Figuring out exactly how to hit my side shots and really show that off has been interesting...kinda feels like I'm a contortionist! lol

Hey dude, great work..you know I gotta' keep up w/the tall fellas. I know you met with Brian A. recently, he's actually prepping me this year, looks like we're pretty much the same weight right now, I'm about 16 weeks out, but MAN you made some visible improvements....great work!!

Nice! I had originally planned on working with Brian, but funds became an issue. Great guy, great coach. Nothing but nice things to say about him. Have you got a log going right now?

tall guys can't be bodybuilder, don't you know that!

Keep up the great work!

I forgotted. I'll stop pretending to have muscles now. lol

[red_cat]

03/10/13

Weight: 205.2 (New low, but was incredibly dehydrated this morning...looking for a bounce back tomorrow just from getting more water in me today)

Chest/Biceps

HS Incline - 95/70x15/10; 100/70x12/7
DB Incline Flye - 35x15; 40x15; 45x12
Cable Cross - (odd machine) 30/20x20/12; 35/25x15/9
High Cable Curl - 60x20; 70/50x15/8, 12/8
EZ Bar 21s - 50x21; 60x21, 21

Thoughts: Had a great time posing last night. Got complimented on my transitions and overall confidence. Couple of small tweaks to be made here and there, but what else is new? I picked out the music for my routine and started planning that. Some of you are probably already familiar with Sevendust. They're one of my favorite bands to workout to and picked their song "Disease". Popped the track into my audio editing software, cut it up a little bit and made a nice little minute long clip (basically the intro, first verse and chorus with minor cuts)

Original track:


Training is still going great. I haven't had a down week yet and have continually progressed, though it is getting a little more difficult to push myself on some days. Diet is still clearly working well as I'm not having any problem losing weight! I decided that I should probably up my water intake a bit and really start tracking it.

[Crazyups]

Yep! That's one of my favorite improvements this time around. Figuring out exactly how to hit my side shots and really show that off has been interesting...kinda feels like I'm a contortionist! lol



Nice! I had originally planned on working with Brian, but funds became an issue. Great guy, great coach. Nothing but nice things to say about him. Have you got a log going right now?



I forgotted. I'll stop pretending to have muscles now. lol

No sir I do not, but similar to last year, I think I'll start it back up around 10 weeks out...gotta' get some of this jelly off, lol.

[red_cat]

03/15/13

Weight: 205.2 (Equals a prep low, this time I'm not dehydrated)

Delts/Calves

DB Side Raise - 20x20; 25/Down the Rack/15x15/FAIL (most around 8-9)
Cable Rope Front Raise - 30x18; 35x17
Smith Machine Shoulder Press - 60x20; 70x18; 70/50x15/8
Keiser Rear Delt Machine - 105x20; 115x21
Hybrid Calves (Standing/Plate Raise/Floor Raise) - 15x25/20/30; 155x26/20/29, 26/20/28


Thoughts: Felt great at the gym after a huge refeed breakfast! Normally I would work traps on this day as well, but my neck has been incredibly tense lately to the point that I'm getting some tension headaches. I tried to get into my chiro today, but he's off getting recertified. I'll see him Monday, so everything should be fine after that. Definitely excited for tomorrow as the day after my refeed is always a pretty stellar workout!

Been thinking about adding a little cardio (15-20 min MISS) into the mix but I'm going to hold off for now. This week was really up and down on the scale, but things still seem to be heading in the right direction and I have to stick to my original plan: "If it's working, don't mess with it."

I know updates have gotten a bit bit sparse lately. Things have just been full swing in terms of my degree and job responsibilities. I'm just trying to get on here when I have a little extra time.

No sir I do not, but similar to last year, I think I'll start it back up around 10 weeks out...gotta' get some of this jelly off, lol.

Haha, I hear ya. Definitely put a link in your sig or post one in here. Would love to follow your progress!

[red_cat]

03/17/13

Weight: 204.4 (NEW LOW, though quite dehydrated, once again)

Legs

Squats - 225x10; 245x10; 255x8
Leg Extensions - 185x10; 195x7
Hack Squat - 230x10; 270x10
Standing Single Leg Curl - 40x10; 45x10; 50x10; 55x7
Lying Leg Curl - 105x10; 110x10; 115x8, 7
BFR Extensions - 75x30/10/9/9


Thoughts: Very solid leg day yesterday. I'm starting to feel pretty weak on squats, though my estimated 1RM isn't THAT far off of where I used to be. I just haven't done anything in that power range for a long time. BFR has been GREAT!!!!! Snapped a picture while I was holding a rep out...



Can't see much definition, but I never really can on leg days. Will update a little later on for today's happenings!

[red_cat]

03/17/13

Weight: 205.4 (Still hanging around that number)

HIIT/Abs/Posing

6 min warm-up (lvl8)
8 min 20/40 intervals (lvl8/17)
6 minute steady state (lvl10)
All done on Elliptical

4 sets cable crunches
2 sets Keiser Ab Machine
2 sets Oblique Crunches

Posing video - see below
Posing with YouTube video (2010 KC Pro Show)
Relaxed Pose Endurance
~20 min total



Thoughts: HIIT felt good and challenging today, which is good because it had started to get a bit easier. Felt pretty good about posing, though I wasn't really happy with my FLS on the video. I spent some time working on it afterwards and it got much better. That's kind of how it is with most of the poses...little tweaks that I just need to work on remembering. Judging by how I look today in relation to my last refeed, I really think a backload is going to work the best for me. That's at least what I'm going with for this season.

So, posing practice today. Also, picture I promised Stan a while ago.

[red_cat]

...and for comparison, a couple shots from 9 weeks out two years ago. I was right around 206.5 lbs at that point (and wearing the same posing trunk, funny enough).

[Crazyups]

...and for comparison, a couple shots from 9 weeks out two years ago. I was right around 206.5 lbs at that point (and wearing the same posing trunk, funny enough).

Yeah buddy....at our height...when you get in that 205-199 range is where it get really fun!! changes daily!!

[adknows]

[QUOTE=red_cat;1041489303]...and for comparison, a couple shots from 9 weeks out two years ago. I was right around 206.5 lbs at that point (and wearing the same posing trunk, funny enough).

You're making great progress. The weight is still coming off. Outstanding.

[demonwareltd]

03/17/13

Weight: 205.4 (Still hanging around that number)

HIIT/Abs/Posing

6 min warm-up (lvl8)
8 min 20/40 intervals (lvl8/17)
6 minute steady state (lvl10)
All done on Elliptical

4 sets cable crunches
2 sets Keiser Ab Machine
2 sets Oblique Crunches

Posing video - see below
Posing with YouTube video (2010 KC Pro Show)
Relaxed Pose Endurance
~20 min total



Thoughts: HIIT felt good and challenging today, which is good because it had started to get a bit easier. Felt pretty good about posing, though I wasn't really happy with my FLS on the video. I spent some time working on it afterwards and it got much better. That's kind of how it is with most of the poses...little tweaks that I just need to work on remembering. Judging by how I look today in relation to my last refeed, I really think a backload is going to work the best for me. That's at least what I'm going with for this season.

So, posing practice today. Also, picture I promised Stan a while ago.

Nice shirt

Progress is awesome as well my friend!

[red_cat]

Yeah buddy....at our height...when you get in that 205-199 range is where it get really fun!! changes daily!!

It's getting there! I'm kinda stalling a little bit on weight loss, so I'll probably be dropping calories tomorrow. I thought about making a cardio adjustment, but I think that's a very last adjustment I want to make (add some intervals after a chest or delts) here in a few weeks. I seem to need adjustments right around every 4 weeks, so it's about time.

You're making great progress. The weight is still coming off. Outstanding.

Thank ya, sir!

Nice shirt

Progress is awesome as well my friend!

That has really become one of my favorite gym shirts!

[red_cat]

Well, it finally happened: I skipped a cardio session. I drove all the way to Indianapolis yesterday and my legs were shot by the time I rolled in (which was around 11:15 EST). Luckily, I had the option of dropping about 250 kcal from my diet to compensate for it. On one hand, I feel kind of guilty and like I wussed out...almost like I haven't worked hard enough now. On the other hand, I did everything I could within reason to get that cardio session in and it just didn't happen.

I did what I could. No use crying over spilled milk, so I'll just go train my butt off today.

[red_cat]

03/23/13

Weight: ??? (Was traveling)

Legs

HS Leg Press -
Front Squats - 110x15; 120x14; 130x12
HS Leg Extensions - 60x15; 70x15; 75x13
RDL - 185x15; 205x15; 225x12
Seated Leg Curl (awkward Nautilus thing...yikes) -
BFR Single Leg Lying Curls -


Thoughts: Had the pleasure of working out at LA Fitness just outside of Indianapolis in Avon for the past couple of days. Great facility with some top notch equipment. They had a bunch of Hammer Strength equipment I hadn't ever used, so I took a spin on them for fun. Wasn't all that impressed with the HS leg press, but the Iso-Lateral Leg Extension was AWESOME!!! Burned so good.

Hit my macros perfectly again while I was on the road. Refeeds are especially fun when I'm away from home because I branch out and eat whatever is available as opposed to my normal foods. Shot some posing video on my phone from the hotel room...hope to get it uploaded today!