"I won't give up, shut up, let up, or slow up," my contest prep log

[UCFBuilder]

How did you end up doing in your last show? What classes did you enter?

did horrible...4th and 7th out of 8 in the two shows i did...novice class in both...didnt know what the hell i was doing last time as far as diet goes and for some reason i started training with less weight and more reps..put both those together and u have me losing close to 50 pounds...alot of which being muscle

[fltallpaul]

How is the Prep coming along my Orlando Brethren? Deke is waiting!

[UCFBuilder]

Day 9

Normally i would be doing my lower power day today...but my legs did not feel fully recovered from my saturday leg session...so i did my 25 minutes of HIIT cardio today instead and ill do my lower power day tomorrow

[UCFBuilder]

How is the Prep coming along my Orlando Brethren? Deke is waiting!

Going extremely well man...i feel layne has me on a great path right now...already noticing some subtle changes..all i can say is i hope deke is ready for the total package im bringing this year lol....

how's life as a pro?

[UCFBuilder]

been a week and a half and already noticing some subtle changes in my upper body...lower body has yet to change tho ....im gonna need all 21 weeks to get my lower body stage lean







Hate these leg shots...i feel my legs have a little more separation than these pics show!

[bwelch1985]

yeh man you really don't hold a lot of fat in your upper body...I'm VERY impressed w/ how lean you are up top already! the legs will take some time....but i found that using the stationary bike for hiit did wonders for leaning out my quads....and i have no doubt Layne is gonna bring you in shredded!

[UCFBuilder]

yeh man you really don't hold a lot of fat in your upper body...I'm VERY impressed w/ how lean you are up top already! the legs will take some time....but i found that using the stationary bike for hiit did wonders for leaning out my quads....and i have no doubt Layne is gonna bring you in shredded!

thanks man...im still very confident that i will get my lower body shredded..especially with layne behind me ...its just frustrating....these pics of my legs gave me even more motivation tho...just gotta keep hitting it harder!!

i have been doing my HIIT cardio on the stairmaster in hopes of bringing out my glute/hamstring tie in more.....do u feel the stationary bike would be better??

[bwelch1985]

thanks man...im still very confident that i will get my lower body shredded..especially with layne behind me ...its just frustrating....these pics of my legs gave me even more motivation tho...just gotta keep hitting it harder!!

i have been doing my HIIT cardio on the stairmaster in hopes of bringing out my glute/hamstring tie in more.....do u feel the stationary bike would be better??

i didn't like the stairs for hiit...just couldn't get the intensity high enough for my liking...always preffered the stepmill for steady state cardio and either the bike or the elliptical for sprints...you can really crank out some insane sprints on either of those and get your heart rate waaaaay up...

[UCFBuilder]

i didn't like the stairs for hiit...just couldn't get the intensity high enough for my liking...always preffered the stepmill for steady state cardio and either the bike or the elliptical for sprints...you can really crank out some insane sprints on either of those and get your heart rate waaaaay up...

thanks for the advice.....ill prolly give the bike a shot my next cardio session

[mrkdrt]

good job man, your upper body is really lean this early in the game!

[fltallpaul]

Going extremely well man...i feel layne has me on a great path right now...already noticing some subtle changes..all i can say is i hope deke is ready for the total package im bringing this year lol....

how's life as a pro?

You know, Red Carpet everywhere...figure girls spotting me during my workouts, all the stuff you expect.

Looks like you are in a great place to take it nice and slow, keep all the muscle and out condition everyone on stage. That's how I won my class at that show and your well on your way.

[bwelch1985]

You know, Red Carpet everywhere...figure girls spotting me during my workouts, all the stuff you expect.

but dealing w/ screaming fans and paparazzi all the time must be so draining...

[UCFBuilder]

good job man, your upper body is really lean this early in the game!

thanks brah

You know, Red Carpet everywhere...figure girls spotting me during my workouts, all the stuff you expect.

Looks like you are in a great place to take it nice and slow, keep all the muscle and out condition everyone on stage. That's how I won my class at that show and your well on your way.

haha...sounds like the life man..cant wait to be in the pro ranks with you

that's plan..im just really worried about my lower body right now..i know i have the mass there...but showing it is going to be EXTREMELY difficult...im going to bust my ass these next 21 weeks..just hope my body complies

[UCFBuilder]

Day 10

Lower power

Back Squat

1 135X5
2 225X5
3 315X5
4 375X4

Leg press

1 3 Plates ESX5
2 5 Plates ESX5
3 7 Plates ESX5
4 10 Plates ESX5

Seated calf raise

1 1 Plates, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 Plates X5

Strength: still going up..before i decided to max on squats last two weeks i was doing 370 for 5..today got 375 for 4 so ill be trying to get that 5th rep next week..

going to stop doing leg press also...its been bothering my left knee and i cannot afford an injury right now..so i know this sounds wierd..but since i do front squats and lunges for my leg hyper day the only other leg exercise i can do is leg extension..its not a power move but i figure going as heavy as i can for 5 reps with good form cant hurt so why not

Supps: creatine Mono, Xtend BCAA's, Glucosamine

[zmcdole]

thanks brah



haha...sounds like the life man..cant wait to be in the pro ranks with you

that's plan..im just really worried about my lower body right now..i know i have the mass there...but showing it is going to be EXTREMELY difficult...im going to bust my ass these next 21 weeks..just hope my body complies

21 weeks is a long time. Don't worry. If you start worrying now, you're really gonna be worried when get about 6 weeks out and your mind starts playing games. Tryst me, one week you'll think, "dang I'm gonna be ready early". Then next week you might be depressed and feel like quitting because you think you're behind. Any worrying is just gonna add stress to something is rather difficult to do in the first place. Just control what you can control. That's discipline and effort. 21 weeks is a long time and I think you'll be just fine.

[UCFBuilder]

21 weeks is a long time. Don't worry. If you start worrying now, you're really gonna be worried when get about 6 weeks out and your mind starts playing games. Tryst me, one week you'll think, "dang I'm gonna be ready early". Then next week you might be depressed and feel like quitting because you think you're behind. Any worrying is just gonna add stress to something is rather difficult to do in the first place. Just control what you can control. That's discipline and effort. 21 weeks is a long time and I think you'll be just fine.

yeah you're right...i just gotta relax...in absolute truth those pics of my legs are really bad...they do have more separation than that...thanks for the support man..i was freakin out for no reason

[zmcdole]

Your upper body is already pretty lean as others have noted. Once that bodyfat is gone, or almost gone, your body is gonna start using the fat from other places as fuel. It won't be long and you'll start seeing those legs lean up. For me, they were the last thing to get lean. I think using HIIT is gonna be key at getting rid of stubborn fat. I didn't man up during my last prep and do the HIIT more even though it sucks. I wish I had. I would have probably maintained a little bit more muscle and would have had leaner wheels.

[NaturalLoco]

You are pretty lean from the front, do you have an estimatation as to where your bodyfat is/was when you started your prep?

[UCFBuilder]

Your upper body is already pretty lean as others have noted. Once that bodyfat is gone, or almost gone, your body is gonna start using the fat from other places as fuel. It won't be long and you'll start seeing those legs lean up. For me, they were the last thing to get lean. I think using HIIT is gonna be key at getting rid of stubborn fat. I didn't man up during my last prep and do the HIIT more even though it sucks. I wish I had. I would have probably maintained a little bit more muscle and would have had leaner wheels.

I was in that same boat as you with my last prep man...i did not want to do the hiit(or any cardio for that matter) and its showed...managed to lose a ton of mass in my upper and lower body and kept A LOT of the fat in my legs..i think that mixed with the fact that i only dieted for 13 weeks and i was close to 200 pounds when i started was the reason i looked how i did last time...at least you and I learned are lessons from what from our last prep right

You are pretty lean from the front, do you have an estimatation as to where your bodyfat is/was when you started your prep?

Thanks man...i used the caliper last weekend and it said 9%..dont know how accurate that is..id say im somewhere in that range tho..9-10%...and that was only after a week of dieting so i assume i started at that percentage seeing as i dont think i lost any substantial amount of fat in a week lol

[NaturalLoco]

I was in that same boat as you with my last prep man...i did not want to do the hiit(or any cardio for that matter) and its showed...managed to lose a ton of mass in my upper and lower body and kept A LOT of the fat in my legs..i think that mixed with the fact that i only dieted for 13 weeks and i was close to 200 pounds when i started was the reason i looked how i did last time...at least you and I learned are lessons from what from our last prep right



Thanks man...i used the caliper last weekend and it said 9%..dont know how accurate that is..id say im somewhere in that range tho..9-10%...and that was only after a week of dieting so i assume i started at that percentage seeing as i dont think i lost any substantial amount of fat in a week lol

That's alright.. It will be interesting to see how your prep goes. Im subbd

[UCFBuilder]

That's alright.. It will be interesting to see how your prep goes. Im subbd

thanks for the support man

[UCFBuilder]

Day 11

Chest/Arms hyper

Incline DB press

1 50X12
2 65X12
3 90X12---PR for reps

Decline BB bench

1 135X12
2 185X12
3 205X11

Hammer curl

1 25X12
2 35X12
3 45X7

Skull crusher

1 50X12
2 70X12
3 100X7

Incline DB curls

1 20X12
2 25X12
3 30X7---PR for reps--DS--15X12

Seated DB 2-hand overhead extension

1 45X12
2 65X12
3 85X8---1 more rep than last week but not a PR

DB curl--SS--Rope pulldown

1 20X12-------50X12
2 25X12-------60X12
3 30X8--------70X12----this superset had my arms soooo pumped...it was amazing

Strength: awesome still hitting PR's...finally got that 12th rep with 90 on incline DB bench...moving to 95's next week...hit some PR's on bi's as well but none on tri's...still had an amazing arm pump tho...great workout all-in-all

Supps: Xtend BCAA's, Creatine Mono, Glucosamine

[UCFBuilder]

Day 12

Shoulder hyper

Decided to give my knee a rest this week so instead of doing legs again on saturday i spilt up my shoulder/back hyper day into two days

DB shoulder press

1 45X12
2 55X12
3 75X11 1/2---couldnt lock out..1/2 rep more than last week tho

DB side raise

1 20X12
2 30X12
3 40X12---been able to get 12 reps now for about 3 weeks...but im just getting more comfortable with the weight and making all 12 reps are legit before i move to 45 pounds

DB shrugs

1 80X12
2 90X12
3 125X11----feeling better with this weight..going to continue to work with it

DB front raise

1 25X12
2 30X12
3 45X12----last two ill admit were not to parallel so im going to stick with this weight next week as well...did alot better than last week tho..at 7 reps last week my forearms were giving out..was wierd... but i was fine this week

Rear delt w/pec deck machine

1 50X12
2 75X12
3 135X12---PR..will move up next week

Strength: only one PR today...hit it on the rear delt move...but i am feeling better with the weight i am currently using on the rest of the exercises so either next week or the week after ill be upping the weight on most of my shoulder exercises....awesome workout in total tho

Supps: Creatine mono, Xtend BCAA's, Glucosamine

[Blazed]

Damn strong lifting. Time to get PEEEEELED

[UCFBuilder]

Damn strong lifting. Time to get PEEEEELED

thanks brah...and its time alright...peeled is what im shooting for

[UCFBuilder]

i feel i look a bit more full in my upper body shot and leg shot is WAY better than the other pics...this shot actually shows some of the cuts i have in my legs...the last shots showed absolutley none

[UCFBuilder]

Day 13

Back hyper, calves, hamstrings

Machine Pullovers

1 90X12
2 140X12
3 150X12--PR for reps..only just started doing this exercise 2 weeks ago so i will be working up in weight almost every week

Under-hand grip BB rows

1 95X12
2 135X12
3 155X12

Seated Single arm cable row

1 30X12
2 60X12
3 85X11

Pullups---SS---under-hand grip Pulldowns

1 BWX8-------75X12
2 weight 7 assistX10-----90X12
3 weight 10 assistX12------105X7

Seated calf raise

1 1 Plate X12
2 2 Plates X12
3 3 Plates, 25X12

Kneeling leg curl

1 20X12
2 30X12
3 40X10---DS--20X12

Strength: Awesome, had an amazing back workout..only one PR..but the weight im currently using is feeling better

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[RichKnapp]

Progess looks good.

[UCFBuilder]

Progess looks good.

thanks brah

[UCFBuilder]

Day 14

Just 25 mins. of HIIT cardio today

macros, supps and training are all still the same