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

[bwelch1985]

yep, legs are startin to come in...slowly but surely!

keep grinding away at that stationary bike hiit and i guarantee those quads will have some crazy striations in no time.

lookin great man...keep it up!

[UCFBuilder]

yep, legs are startin to come in...slowly but surely!

keep grinding away at that stationary bike hiit and i guarantee those quads will have some crazy striations in no time.

lookin great man...keep it up!

thanks man..really appreciate the support...im still extremely worried about my legs/glute and hamstrings....the fat is just being stubborn...guess i just gotta keep on hitting it harder everyday on the weight and cardio

[jth16]

thanks man..really appreciate the support...im still extremely worried about my legs/glute and hamstrings....the fat is just being stubborn...guess i just gotta keep on hitting it harder everyday on the weight and cardio

There is definitely a visible difference in your legs. Don't stress too hard over it, you have months ahead to prepare; I've seen people with much more bodyfat than you have get lean in less time that you have left.

-Jordan

[UCFBuilder]

There is definitely a visible difference in your legs. Don't stress too hard over it, you have months ahead to prepare; I've seen people with much more bodyfat than you have get lean in less time that you have left.

-Jordan

Thanks man...appreciate the support as well....you're right...just gotta stop stressing and continue to progress

[BaFtub]

Do you have an Arc Trainer at the gym? its similar to an elliptical. I ditched the stationary bike/elliptical 12 weeks out and used it primarily for HIIT. Worked WONDERS.

[UCFBuilder]

Do you have an Arc Trainer at the gym? its similar to an elliptical. I ditched the stationary bike/elliptical 12 weeks out and used it primarily for HIIT. Worked WONDERS.

I dont know...ill look for one today when i go..thanks for the advice...ive been using the bike and the stairmaster so far...so ill see what this does for me if i find it

[bwelch1985]

Do you have an Arc Trainer at the gym? its similar to an elliptical. I ditched the stationary bike/elliptical 12 weeks out and used it primarily for HIIT. Worked WONDERS.

when this guy talks (essssspecially about legs).....i listen.

brb finding out what an arc trainer is

[TheSuccessful1]

Looking at your at your latest pictures, you have impressive size across the board. With Layne in your corner, you're set to come in shredded. Good luck!

I envy your bench strength, btw.

[UCFBuilder]

when this guy talks (essssspecially about legs).....i listen.

brb finding out what an arc trainer is

yeah im def. looking into what an arc trainer is as well..he def. knows how to get shredded

Looking at your at your latest pictures, you have impressive size across the board. With Layne in your corner, you're set to come in shredded. Good luck!

Thanks man

[UCFBuilder]

Day 28

8th session of HIIT today

couldn't find an arc trainer but i switched it up anyway..did my 5 min warmup and the 10 mins of HIIT on the bike..and then the 10 min cool down on the stairmaster squeezing my glutes every step..VERY VERY intense session on the bike...felt like throwing up afterword

[fltallpaul]

I am not sure if you know about this show in the Orlando area. Nicole Weeks, IFPA and NGA Pro runs it. I attended last year and enjoyed it. I thought you might like to consider doing it before the Mid Florida. Here is the link.

http://www.southeastnatural.com/

It's a natural show and covered by the OCB media. It would be cool if you did it.

[UCFBuilder]

I am not sure if you know about this show in the Orlando area. Nicole Weeks, IFPA and NGA Pro runs it. I attended last year and enjoyed it. I thought you might like to consider doing it before the Mid Florida. Here is the link.

http://www.southeastnatural.com/

It's a natural show and covered by the OCB media. It would be cool if you did it.

Thanks for the info..i would love to compete in this show...its only a few weeks before the mid-florida and close to two months away from southern-states which is the show i want to peak for so why not

[fltallpaul]

Thanks for the info..i would love to compete in this show...its only a few weeks before the mid-florida and close to two months away from southern-states which is the show i want to peak for so why not

Sweet...you can do more than one class as well. Might as well get some hardware and experience while your in shape!

[UCFBuilder]

Sweet...you can do more than one class as well. Might as well get some hardware and experience while your in shape!

that'll be my plan lol

[UCFBuilder]

Day 28

Upper Power

BB Bench press

1 135X5
2 185X5
3 225X5
4 260X4--PR--felt that i could have gotten that 5th rep but again im at a different gym this week cause of spring break so i didnt have a reliable spot..did not want to get pinned under 260 pounds

BB shoulder Press

1 95X5
2 135X5
3 145X5
4 165X4

BB shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X4--PR for weight

Smith machine Floor press

1 135X5
2 185X5
3 225X5
4 275X4--PR for weight and reps

Dips--leaning forward to emphasize my chest

1 BWX5
2 BW+ 25 LB DBX5
3 BW+ 30 LB DBX5
4 BW+ 40 LB DBX5---could have gone heavier but i didnt have a weight belt so i had to put the DB in between my legs and i was having trouble holding it there..next week ill be going alot heavier

Decided to do away with the BB rows here cause i just did back on saturday..did not feel like my back was fully recovered to hit it again...no worries tho cause i feel my chest/shoulders/arms need more work anyway..will be sticking to the way i did this routine today for hopefully the rest of prep

Strength: Amazing..got that PR on bench, shrugs, and floor press...loving getting stronger while dieting...its a good feeling

Supps: Still the same..will most likely be adding sessamin oil next week to help with the fat loss



Any one else notice that while there dieting, at least towards the begining and middle not so much at the end, that during the day u will be slightly low on energy but the moment its time for the gym your energy sky rockets and u can lift like a monster? This has been how i feel for a while now..really wierd..but i like it in a way..really hope i can continue to hit PR's deep into prep

[fltallpaul]

Day 28

Any one else notice that while there dieting, at least towards the begining and middle not so much at the end, that during the day u will be slightly low on energy but the moment its time for the gym your energy sky rockets and u can lift like a monster? This has been how i feel for a while now..really wierd..but i like it in a way..really hope i can continue to hit PR's deep into prep

This is completely how I feel during the end of prep. Especially when the carbs are a bit lower and I have not had a refeed. Some of my favorite workouts are the ones where I went into the gym expecting to have a terrible day and then hit a PR. This just shows how mentally tough you have to be to compete, your body can almost always do more than your mind can fathom!

[UCFBuilder]

This is completely how I feel during the end of prep. Especially when the carbs are a bit lower and I have not had a refeed. Some of my favorite workouts are the ones where I went into the gym expecting to have a terrible day and then hit a PR. This just shows how mentally tough you have to be to compete, your body can almost always do more than your mind can fathom!

exactly man...im hoping i still have this feeling 3 weeks out

oh and there might be a slight problem with me competing in that OCB show..i pm'ed u about it

edit: your PM box is full so ill just right here

i was looking over the rules for that show and it says u have to be 7 years drug free...december of 08' i was talked into taking a prohormone by a trainer here...used it for 1 month and got really bad sides that landed me in the hospital with liver enzymes through the roof...i talked about it on this board a while ago so maybe u have read it before....it did nothing for me..i gained like 5 pounds which i lost after getting out of the hospital....will they still allow me to compete in this show after doing that 2 years ago? it says they polygraph for 7 years drug free..but maybe they'll still let me compete..stupid decision and its the reason im still competing in NPC shows and not in natural federations

[UCFBuilder]

Day 29

9th session of HIIT today on the stairmaster

Decided to do the cardio today instead of tomorrow cause those deads really hit my hams last staurday..they still are a bit sore so i didnt want to hit them again today doing legs...ill do legs tomorrow then move on with the routine as planned for the rest of the week

[jth16]

exactly man...im hoping i still have this feeling 3 weeks out

oh and there might be a slight problem with me competing in that OCB show..i pm'ed u about it

edit: your PM box is full so ill just right here

i was looking over the rules for that show and it says u have to be 7 years drug free...december of 08' i was talked into taking a prohormone by a trainer here...used it for 1 month and got really bad sides that landed me in the hospital with liver enzymes through the roof...i talked about it on this board a while ago so maybe u have read it before....it did nothing for me..i gained like 5 pounds which i lost after getting out of the hospital....will they still allow me to compete in this show after doing that 2 years ago? it says they polygraph for 7 years drug free..but maybe they'll still let me compete..stupid decision and its the reason im still competing in NPC shows and not in natural federations

It would appear that it varies based on the compound. Which PH did you use?
Look at this, http://www.thenaturalmusclenetwork.c...Guidelines.pdf
There are some PHs that as long as you haven't taken them in the past two years, you are considered natural.

I too am in the same boat as you in that regard. Back in 2007 I used a PH, but luckily what I took only had a two year ban limit. (I didn't even remotely have natural bodybuilding in mind at the time)

But yeah, have a look and see which list the compound falls under. If the compound falls under the 7 year list, I would still e-mail the promoter and ask if it's possible that you compete.

-Jordan

[UCFBuilder]

It would appear that it varies based on the compound. Which PH did you use?
Look at this, http://www.thenaturalmusclenetwork.c...Guidelines.pdf
There are some PHs that as long as you haven't taken them in the past two years, you are considered natural.

I too am in the same boat as you in that regard. Back in 2007 I used a PH, but luckily what I took only had a two year ban limit. (I didn't even remotely have natural bodybuilding in mind at the time)

But yeah, have a look and see which list the compound falls under. If the compound falls under the 7 year list, I would still e-mail the promoter and ask if it's possible that you compete.

-Jordan

Yeah ive been Pm'ing back in forth with fltallpaul and he pm'ed me that list...i didnt find the substance i used on there nor was the main ingredient on there...it was TT-40...but the main ingredient converted into 1-testosterone in the body which is a banned substance..so i dont know...he emailed them to see if i could still compete...hope they say i can

and i know man..when i did it i did not think i would be wanting to compete in natural competitions...i only thought there was NPC... didnt even know about natural federations.....stupid

[UCFBuilder]

Day 30

Legs hyper/abs

Back squat

1 135X5
2 225X5
3 315X5
4 375X3---lost a rep here from the previous weeks...im pretty sure its because i did the stairmaster yesterday and i wore my legs a bit...ill most likley be dropping the weight to 365 tho so i can get all 5 reps next week

Inner thigh machine

1 140X12
2 170X12
3 200X12

Hip Abductor machine

1 140X12
2 150X12
3 160X12

Leg extensions- Holding the 10,11,12 reps for 5,8, and 12 seconds respectively

1 60X12
2 90X12
3 120X12---different machine so the numbers are way higher than normal

Lunges

1 95X12
2 135X12
3 235X10---pretty sycked about this...i was thinking since i did 3 exercises before i did these that i was gonna have to drop the weight big time...did the same weight for the same reps as last week tho when i did this as my second exercise

Seated calve raise

1 90X5
2 120X5
3 130X5
4 180X5

Strength: pretty good...kinda worried about losing the rep on squats but im pretty sure its because of my session of the stairmaster yesterday..started doing the inner and outer thigh machines cause i was told they would help bring more detail to my quads so why not...lunges and leg extensions still felt strong..as well as calves

Supps: Still the same

[DanTheManB]

Day 30

Legs hyper/abs

Back squat

1 135X5
2 225X5
3 315X5
4 375X3---lost a rep here from the previous weeks...im pretty sure its because i did the stairmaster yesterday and i wore my legs a bit...ill most likley be dropping the weight to 365 tho so i can get all 5 reps next week

Inner thigh machine

1 140X12
2 170X12
3 200X12

Hip Abductor machine

1 140X12
2 150X12
3 160X12

Leg extensions- Holding the 10,11,12 reps for 5,8, and 12 seconds respectively

1 60X12
2 90X12
3 120X12---different machine so the numbers are way higher than normal

Lunges

1 95X12
2 135X12
3 235X10---pretty sycked about this...i was thinking since i did 3 exercises before i did these that i was gonna have to drop the weight big time...did the same weight for the same reps as last week tho when i did this as my second exercise

Seated calve raise

1 90X5
2 120X5
3 130X5
4 180X5

Strength: pretty good...kinda worried about losing the rep on squats but im pretty sure its because of my session of the stairmaster yesterday..started doing the inner and outer thigh machines cause i was told they would help bring more detail to my quads so why not...lunges and leg extensions still felt strong..as well as calves

Supps: Still the same

Don't worry bout the rep loss man. It happens. It's more mental than anything usually. It's difficult to bring your absolute best every leg workout when in a caloric deficit. Drop it the 10lbs and smash it next week

[UCFBuilder]

Don't worry bout the rep loss man. It happens. It's more mental than anything usually. It's difficult to bring your absolute best every leg workout when in a caloric deficit. Drop it the 10lbs and smash it next week

yeah im trying not to focus on it too hard...it is just in my head plus the fact that i normally dont do my HIIT cardio the day before legs which is prolly what caused it....i will be dropping it to 365 next week tho to get all 5 reps

[UCFBuilder]

Day 31

Chest/Arms hyper

Incline DB

1 50X12
2 60X12
3 95X7--couldnt improve from last week

DB flat

1 65X12
2 95X9--PR---one more rep than last week

Machine Flies

1 90X12
2 115X12
Decided to switch it up and do Standing DB curls first today

DB curls

1 25X12
2 35X10
3 35X10---decided not to move up to 40's since i only got 35's for 10 first time...last time i did DB curls first i was able to hit 35's for 12 and 40's for 10...hope its just that i havent gone this heavy on DB curls in a while and not that im losing strength

Dips(w/body straight up to emphasize tricepss)--finally go a weight belt so i was able to go heavier today

1 BWX12
2 BW+ 25X12
3 BW + 45X10--PR

Hammer curl machine

1 45X12
2 70X11
3 75X6---DS--45X4---lost a rep on the 75 and lost 3 reps on the drop set with the 45..

Skull crushers

1 50X12
2 70X12
3 80X11

DB incline Curls

1 15X12
2 20X12--decided to stop here and not do an extra set cause my bi's were fried at this point and i went to failuer on the 20's..weight is alot lower than the previos week but that was expected cause i did this as my last bi exercise instead of first

Rope pulldown

1 50X12
2 70X11
3 80X8

Strength: wierd day....got a PR on flat bench...then hit a PR on one tricep exercise..others stayed the same...and for the most part my biceps lost some strength on every exercise...hoping its just because i switched it up this week...still had an amazing pump and still felt strong so not too worried

Supps: Same

[UCFBuilder]

Day 32

Shoulders hyper

switched it up today a little..worked pretty well..will be doing my shoulder day like this for a while

DB Shrugs-holding each rep for 2 sec at the top

1 80X12
2 90X12
3 120X12---still dont feel comfortable moving up to 125's..i do really well with the 120's tho..hold each rep at the top..real good burn

DB shoulder press

1 40X12
2 50X12
3 75X11 (12 w/spot)--i was sycked to almost get 12 here again because i did DB shrugs first and was sure i wouldnt be able to get even 10 doing this exercise 2nd

Up-right rows

1 65X12
2 85X12
3 95X10 1/2--PR---couldnt fully get that 11 rep all the way up

rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

DB side raise

1 20X12
2 30X12
3 35X12---DS---20X12---awesome burn from this

Face pull

1 30X12
2 40X10---i was done by this point..nothing left

Strength: felt awesome today...hit a PR and everything else just felt really good..great stretch on all exercises and just had an awesome pump all the way around

Supps: Same

[UCFBuilder]

Day 33

Back hyper

Machine Pullovers

1 90X12
2 140X12
3 160X12--PR

BB rows

1 95X12
2 135X12
3 145X12----its amazing how much those pullovers kill my back..145 barely getting the 12 rep is kinda pathetic lol

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25, 5, 2.5X12--surprised i was still able to get 12 solid reps doing this exercise 3rd opposed to 1st

Close-grip lat pulldown

1 55X12
2 85X12
3 125X11--PR

Wide-grip pullups

1 BWX5
2 BWX6
3 BWX5---was able to get one more on my second set..will work to get 6 on all sets

Strength: Great..hit a few PR's today and got a sick back pump..lats still feel pumped now

Supps: Same

[UCFBuilder]

I know this has nothing to do with bodybuilding..but we all have other interests and cars is one of mine

Its a 2005 Honda Accord ex-L v6 w/Navigation...it was my dads..he got the new 2010 accord fully loaded that we traded in my 1999 accord for..so i got the 2005...

just got it tinted yesterday..prolly wont do anything else to it..its already plenty fast..240 hp..and i dont want to mess with the awesome drive it has...really excited about this car

[UCFBuilder]

really gonna miss this thing..had it for 5 years and it was an awesome car

[UCFBuilder]

Day 34

10th session of HIIT

everything else has stayed the same

[UCFBuilder]

Day 35

Upper Power

BB Bench Press

1 135X5
2 185X5
3 225X5
4 260X4--same as last week..couldnt improve

BB Shoulder press

1 95X5
2 135X5
3 145X5
4 165X3--lost a rep here...not to worried..on the 3rd rep i locked out and held it for a few seconds..i think that wore me out a little more cause ive never done that before

BB Shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 340X5--PR

Smith-machine Floor Press

1 135X5
2 185X5
3 225X5
4 275X5--PR--love this exercise

Dips--leaning forward to emphasize chest

1 BW+35X5
2 BW+45X5--PR
3 BW+70X5--PR
4 BW+80X5--PR---said i was gonna go alot heavier this week cause i actually have a weight belt now and dont have to hold DB's inbetween my ankles..hit PR's on every set..on that last heavy set..i could feel each rep just tearing my chest..it was great

Strength: AWESOME...Hit a lot of PR's today..lost that one rep on shoulder press..but like i said im not worried cause of the reason i mentioned above

Supps: Still the same