Time to re-focus and stay positive

[DanTheManB]

Allright way to go Dan. ^5

thanks

[RichKnapp]

Decided on doing the NGA Natural Pittsburgh April 10th here at Franklin Regional Highschool.

We will be on stage the same time. My INBF show is on April 10th also. Good luck with yours.

[DanTheManB]

We will be on stage the same time. My INBF show is on April 10th also. Good luck with yours.

you too man

[Exa123]

thats impressive work mate, all the best for contest prep - will pop in from time to time!

[DanTheManB]

Didn't weigh in. Decided to do some cardio...20 minutes on the precor stride machine.

Feel a lot better.

[DanTheManB]

My dreams are not of sugarplums but of a darker kind of forbidden fruit I am denied over and over.

[DanTheManB]

Didn't weigh in...will try to remember to tomorrow. Looked pretty lean and dry today though.

Back

Olympic Ring Pullups:
Bodyweightx10
BWx10
BWx10
BWx8

Wide Grip Pullups bodyweight x 8
Hammer grip pullups BW x 8

Pull Downs Wide Grip:
160x8
170x8
180x8
190x8

Hammer Grip Pull Downs:
200x8
210x8

Bent Over Barbell Rows:
135x 10 (warmup)
225x8
275x8
225x10---wanted some more reps
225x12 ---felt good

Chest Supported Rows various grips:
170x8
190x8
210x8
230x8

Seated Low Rows:
170x8
200x8
220x8
240x8

DB Shrugs:
80x10
100x10
120x10
140x6--grip was slipping dropset 120x5

4 sets standing calf raises
4 sets weighted ball crunches

18minutes elliptical

[RichKnapp]

Now thats slamming the back.

[DanTheManB]

Bodyweight: 200.2lbs

SHOULDERS/some traps

Seated DB Shoulder Presses:

60x10
80x10
100x8
100x8
85x10

Dropset Standing DB Flyes:

30x8-20x8-10x8
30x8-20x8-10x8
30x8-20x8-10x8

Hex Bar shrugs-4 sets of 10

Incline machine pulls (rear delts)
4 sets of 10

Reverse Pec Dec (rear delts)
3 sets of 10

Seated Machine Presses
4 sets of 10

Did all this in about 35 minutes. Decent workout.

[DanTheManB]

Arms

Close Grip Bench Press:
135x10
225x8
225x8
225x8

Standing Alternating DB Curls:
35x10
45x8
55x5
65x5
75x5
80x5 ---PR

Machine Dips:
370x10
370x10
370x10

Standing DB Hammer Curls:
50x8
55x8
60x8
65x8

Push Downs 3 sets 10-15 reps

Rope Push Downs 3 sets of 10

Reverse Curls:
90x10
100x10
100x10

3 sets of ab work...good burn

[Barn01]

505lbs ... Ok I officially feel weak haha! Light Weight ...

I'll go for that on my next bulk in the summer

[DanTheManB]

Weight: 201.0lbs--kinda pissed about this. But it's whatever. Guess I stabilized a bit after losing some water. Still looking lean..got those vertical veins in the lower abs poking out a bit...pretty vascular forearms and bis so I'm on the right track...my mind is kinda going between contest prep mindset and more relaxed off season mindset as I drank rum on Monday ha.

Keeping it clean till Saturday night thru Sunday and try to "officially" bring it that Monday the 28th--which will be a difficult day for me anyway.

Today just did 20 minutes cardio ---stepper for 10 and elliptical for 10 and 3 sets for abs...tomorrow is chest then an off day on Christmas because BOTH gyms I belong to are closed =/

[DanTheManB]

505lbs ... Ok I officially feel weak haha! Light Weight ...

I'll go for that on my next bulk in the summer

ha yeah you're good dude. Lifting that heavy is just as much mental as it is physical. I literally imagined in my mind for a WEEK prior of me doing it...

[DanTheManB]

Chest:

Incline Barbell Presses:
135x10 (warmup)
225x8
250x8
275x4-PR although I know I had another 1 or 2 in me but without a spot I decided to play it safe
225x10

DB Incline Presses:
90x10
95x8
100x8
105x8
110x8

3 sets weighted exercise ball crunches

DB Flat Presses:
85x8
95x8
100x8
100x8

Hammer Incline:

3 plates each side X 10
3 45's +25 each side X 8
4 45's each side X 7
3 45's each side X 10

Low Cables 3 sets of 20
High Cables 3 sets of 20

Decided to walk 3 miles to work carrying my bag (15lbs approx) And if you know Pittsburgh it's like interval hills lol....big incline slight incline and some flat...pretty decent cardio.

[RichKnapp]

I complement you in integrating walking to work. Save gas, good cardeo and Comp prep with out having to schedule it.

[DanTheManB]

I complement you in integrating walking to work. Save gas, good cardeo and Comp prep with out having to schedule it.

yes indeedy! having a goal to work towards makes it much easier to endure!

[DanTheManB]

Off Day. Both of my gyms are closed. Which is actually ok....last night bent over to pick something out and my damn lower back went out...still pretty tender right now too...ugh....hope I'm ok for legs tomorrow

[DanTheManB]

Here is a recent pic (last night)

[RichKnapp]

LOL I see abbs. LOL

[DanTheManB]

LOL I see abbs. LOL

um whys that funny?

[RichKnapp]

um whys that funny?

after not seeing them on bulk mode for so long. NOT ment as a cut or anything. Just fat stores are going low enough that you can see them again. I geuss the "LOL's" were badly placed there sorry if I ofended you.

[DanTheManB]

after not seeing them on bulk mode for so long. NOT ment as a cut or anything.

ok. well i never lose sight of them to be honest...i hold most of my fat on my back...

[RichKnapp]

OOO OK got ya. you are like me. OK make sence now you never get that smooth gut, it all goes to back. I can relate.

[DanTheManB]

Ate CLEAN CLEAN CLEAN till midnight last night...drank half a bottle of Sailor Jerry and my girl made some amazing ham, rips, mac and cheese and greens so I killed that! ha....going out tonight too so today and tomorrow are my last days for "bad" food....

Legs

Squats:
135x10
225x10
315x10
405x9--PR!!
425x4
425x4
365x8
315x8

Leg Press:
625x10
805x8
895x8
895x8
985x8

One Leg Leg Extensions:
3 sets up to 70lbs 10 reps each set

Standing Leg Curls 4 sets x10

Seated Hammer leg curls 3 sets of 8

Walked 3 miles to work carrying my 30 lb gym bag lol

[DanTheManB]

Took today off totally...went out last night for the last time in a few months and just felt like I need to start the prep totally fresh after an extra off/rest day and indulge a bit in some "naughty" food before I get strict 100% of the time. Can't wait! Pretty excited!

I'll eat again before bed if I'm hungry then tomorrow it starts with meal # 1

[DanTheManB]

Anniversary of her death. Anniversary of my birth. The start of something special. 14 weeks. I love it. It's very cleansing. I will do my damndest to be better then ever.

[DanTheManB]

Diet Plan:

Contest Prep Plan:
Wake up Take Serving of Mitotropin
Wait 30 minutes

Meal 1: 1 carton 100% egg whites, 3/4 cup oats, 12 Almonds
P:61g C: 44g F: 12g Calories=528

Meal 2: PWO Shake P:44g C:2G F: 2 G

Meal 3: 2 Scoops Whey, 3/4 cup Oats
P: 51.5 G, C: 43 g F: 6.5g

Meal 4: 2 Scoops Whey, 3/4 cup Oats
P: 51.5 G, C: 43 g F: 6.5g

Meal 5: (If Needed) 4 Scoops XTEND=20G Protein Or Just one scoop Whey 22 g protein

Meal 6: 8oz Chicken Breast, 1.5 cups Broccoli/Cauliflower, 1 cup Oats, 2 Tablespoons Naturally more PB

Protein: 90G Protein, C:68 F:25g

[DanTheManB]

Starting Weight was @ 200.2lbs....which was a big time surprise considering all that I ate and drank the last 2 days!! I'll take it!

Birthday CAKED the s hit out of BACK today....

Olympic Ring Pullups with bodyweight:
3 Sets of 10

Hammer Grip Pullups with bodyweight:
2 sets of 10
Wide Grip pullups with bodyweight:
1 set of 10

Wide Grip PullDowns:

150x10
160x10
170x10
200x10

Hammer Grip Pulldowns:
200x10
210x10

Bent Over Barbell Rows:
135x10 (warmup)
225x8
275x8
300x8 (PR)
250x8

DB shrugs:
100x10
120x10
130x10
140x10 drop set 80x10

Seated Low Rows:
Medium Grip:
200x8
220x8
Wide Grip:
220x8
240x8

DB Pullovers:
80x8
100x8
100x8

Seated Chest Supported Wide Grip Rows:
170x8
190x8

3 sets Seated calf raises

3 mile walk in the snow lol

[RichKnapp]

Thats one bad a@@ work out.

[DanTheManB]

Thats one bad a@@ work out.

Thanks Brosef. I'm motivated. Focused. My anger is laser-beam like