First of all, hello and thank you for stopping by.
I am making this prep log/journal in hopes that it will help keep me focused and motivated on my journey to the stage. I am hoping to keep this log as detailed as possible with regular updates, pictures, comments, feelings, maybe even questions if I am lucky enough to catch the eye of some of you more experienced BBers on these boards. I started my Journey 4 months before the below mentioned pic was taken. I tipped the scale at 295lbs at 6' tall. My BF % was ~40%. In the picture bellow I am roughly 275lbs @ 35% BF 4 months down the road.
I continued to lift and diet. Eventually I reached about 20% BF and through inconsistency in training and diet I fluctuated from 15-22% BF over the past year.
The leanest I have been is my current avatar picture.
Probably just under 15% BF
Here is my starting point pictures On OCT 1st. Almost exactly one month ago.
I will take full set of update pics Nov 1st. Including, legs, back, a few mandatory shots.
As far as current stats I have taken measurements on Oct 1st as well.
Neck:17.3
Bicep:17
Forearm:12.6
Chest:44.5
Waist:39.7
Hips:41
Thigh:26
Calf:15.3
sad I know
And my my caliper and mirror calculations I have somewhere around 175-180 lbs of lean body mass right now.
Goals are to get into contest condition at a respectable weight by mid November 2009. Compete of coarse!
Short term goal, get to a more respectable body fat percentage over the next two months. I will start actual contest prep Right after July 4th. That gives me just over 8 months to recomp a bit, put on some muscle where needed, and hopefully keep my body fat % in check the entire time.
I follow a 3 day split currently Which runs
Day 1 Chest/Upper Back
Day 2 Rest
Day 3 Lower Back/Legs
Day 4 Rest
Day 5 Shoulders/Arms/Abs
Day 6 Rest
Rinse and repeat.
Routine focuses currently on lower volume high intensity workouts. Free weights for the most part using as many compound exercises as possible.
I am currently not supplementing with anything. Looking to get some creatine and whey asap.
Diet is currently a basic caloric deficit. My maintenance is around 3700-4000/day and i shoot to eat about 2200-2700 calories a day 2200 on off days 2700 on lifting days. With protein being about 150-200g a day and healthy fats 60-90g a day range.
Most importantly this is going to be the biggest learning experience of my life. I am looking for critique, advice, tips, insight, etc.... anything that helps is more then appreciated.
Thanks for reading. Enjoy your stay.
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10-30-2008, 09:50 AM #1
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
>>Blazed's 50 Week Journey To The Stage <<
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10-30-2008, 07:32 PM #2
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10-30-2008, 07:38 PM #3
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11-01-2008, 07:15 AM #4
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Quick Lower session last night.
Ass to grass Squats
45 x a lot
135 x 8
225 x 8
225 x 8
225 x 7
Deadlifts
135 x 8
225 x 8
225 x 8
275 x 8
Calf Raises
400 x 12
400 x 12
365 x 12
Done and done.
Diet yesterday was a bit off, Ate only 1700 cals or so all day.
Thank you!
Heya, I know they do but I am a fairly active 223lb guy. =) And thank you
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11-01-2008, 08:48 AM #5
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Oh I took measurements this morning to mark one month of progress at the gym. These are pretty crazy changes for a month. I think I forgot to add this in but on Oct 1st I also returned from a 5 month lifting hiatus where I fell off the banwagon for a while. So I am just getting back to where I was before I stopped.
Neck:17.3 +/-0
Bicep:17.5 +.5
Forearm:12.6 +/-0
Chest:45.7 +1.2
Waist:38.6 -1.1
Hips:39 -2
Thigh:26.4 +.4
Calf:15.7 +.4
Pretty happy with these results. Today I begin my second month of cutting. Looking to drop another 2% BF and hopefully stay above 215lbs. Will snap some progress pics at the gym today.
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11-01-2008, 09:21 AM #6
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11-02-2008, 02:52 PM #7
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Shoudlers/Arms/Abs
Warm Up RC Work
Seated DB Press
35's x 8
60's x 7
60's x 5
50's x 8
Side Lateral Raises
20's x 8
25's x 8
25's x 8
30's x 7
Alt DB Curls
35's x 8
40's x 8
40's x 8
40's x 8
Lateral Rows
70 x 8
80 x 8
Decline Sit Ups
BW x 12
BW x 10
BW x 7
Tricep Press Downs One Armed
70 x 8
80 x 8
Done and Done, Weight 220lbs Clothed.
Diet today was spot on. Hit 2,000 cals so far and 130g of protein. One more shake before bed.
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11-02-2008, 02:53 PM #8
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11-02-2008, 03:12 PM #9
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11-02-2008, 05:23 PM #10
Good luck man. I started out back in January at around 22% BF and was quite hefty myself. I just finished 2nd place in my first show this past week. It was a long haul, but well worth it. Stick with it and dont ever look back. Food is good; but personal change and the sense of accomplishment is much better. My prep log is found lower down in this section if you care to check it out. It can be done with the proper determination. Did you pick a show yet? Thats really the clincher there.....once you commit to an actual show, things get intense! Ill be watching this thread!
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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11-02-2008, 05:47 PM #11
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
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11-02-2008, 06:52 PM #12
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11-02-2008, 07:06 PM #13
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
USBF New York State Natural Bodybuilding & Figure Championships
Syracuse, NY
Location: Drivers Village Conference Center, Cicero, NY
Mike Halsey (315) 415-6801
abfreak@aol.com
www.nysnatural.com
Thinking about this one. Will see what the other options are that month as far as somethign closer. Not many places have their scheduals 12 months ahead of time >..<
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11-03-2008, 04:33 AM #14
I may actually do that show. Depends on when the NGA Olympus falls next year. Olympus is priority, but I was thinking of doing one of those USBF shows as well (Syracuse or Binghamton) just to try out another organization......I would like to see if one of them falls before the Olympus.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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11-03-2008, 05:23 AM #15
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
That would be awesome Oak. I live on Long Island but have no problem doing a bit of traveling. I too am not 100% sure of which exact show I will be doing I know I would like to compete around that time and this is one of the few shows within driving distance that already has a date posted.
Today is an offday from the gym for me. I feel pretty good. Legs are still sore from that leg session a few days ago. Going to hit Chest/Back tomorrow. I still have to take update pics. Gah!
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11-03-2008, 05:32 AM #16
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11-04-2008, 07:05 PM #17
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Hit Chest/Upper Back tonight. Quick session. My head wasn't in the right place.
Pull Ups
BW x 6
BW x 5
BW x 3
Flat DB Bench
40's x 8
70's x 8
70's x 8
70's x 7
Lat Pulldowns
135 x 8
150 x 8
165 x 8
180 x 4
165 x 6
Machine Flys
195 x 8
210 x 8
195 x 7
Low Cable Rows
135 x 8
150 x 8
165 x 8
150 x 6
Done and done
Weight 224 clothed. Had a shake and a shower after the gym and it was nice.
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11-04-2008, 07:23 PM #18
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11-05-2008, 04:02 PM #19
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Thanks for the complement but I felt weak in the gym last night. I made the mistake of going 5 hours after my last meal and was feeling very weak. I tried to give it my best shot and feel the soreness today from a good workout. Sometimes you just gotta get in there and get it done.
I weighed myself on campus today on a digital scale and weighed in at 216.5 clothed. Yikes did I freak out. I was hoping my weight would hold above 215 for a few more weeks but it look as though I will be under that shortly.
I cooked steak stirfry using 99% lean meat and vegetables. No rice or potatos. Was yummy and the macros were great. Going to be making this again. I am trying to rethink my cut approach as I feel the fat I am trying to lose is becoming more and more stubborn. I will re evaluate my efforts on thanksgiving, till then its the usuall.
Good night all. Lower day tomorrow and I'm psyched my legs might look like I actually lift for once. Never been lean enough to see seperation and its lookling like im 4-5% away from some nice cuts on my quads.
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11-06-2008, 06:12 PM #20
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Hit a fast lower session today. Felt like I was going to puke after deads so I skipped calves.
Squats (Ass to grass)
45 x a lot
135 x 12
225 x 8
245 x 8
275 x 4
225 x 8
Front Squat(ass to grass)
135 x 4
135 x 4
Deadlifts
135 x 8
225 x 8
275 x 8
225 x 7
Done and done.
Weight 224lbs Clothed. Diet today was a little off. Too many carbs, not enough protein. Going to remedy this with my last meal.
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11-06-2008, 06:29 PM #21
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11-06-2008, 08:26 PM #22
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11-08-2008, 10:36 AM #23
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Weight 222lbs clothed. Today was a good day in the gym. Separation is really starting to show on my shoulders/traps/arms/chest once I get a decent pump going. I still need to take pics, I keep forgetting to bring the cam with me.
Random R/C Work 5 min
Seated DB Press
50's x 8
60's x 8
60's x 8
60's x 7
Side Lateral Raises
20's x 8
25's x 8
30's x 7
Alt DB Curls
35's x 8
40's x 8
40's x 8
45's x 5
35's x 7
Tricep Pressdowns
170 x 8
180 x 8
160 x 8
Leg Raises
BW x 12
BW x 8
BW x 8
Felt pretty good, although my left shoulder felt like it was going to explode by the end of this workout.
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11-10-2008, 04:27 PM #24
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11-10-2008, 07:12 PM #25
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11-10-2008, 07:16 PM #26
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11-10-2008, 07:29 PM #27
- Join Date: Dec 2006
- Location: Berkeley, California, United States
- Age: 33
- Posts: 5,631
- Rep Power: 3818
Most definitely, but not any time soon. I need to add on lots more muscle before that'll happen. Right now my first comp is tentatively scheduled for May or June of 2010, because that's the last chance I'll have to enter as a teen.
My goal is to WIN my first show, so I might as well take my sweet time and make sure that happenshttp://www.3dmusclejourney.com
The greatest unhappiness lies in trading what you want most for what you want at the moment.
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11-11-2008, 08:15 AM #28
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11-11-2008, 08:41 AM #29
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11-11-2008, 09:59 AM #30
"Lil progress" over a long time is all you need. Keep it up. Your taking some shape now.....keep cutting diligently.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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