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

**jth16** · 03-15-2010, 04:55 PM

Oh sht, got dat der V-tec.
You should gain at least 20lbs on your flat bench press from that, bro.
But I'd drop it at four weeks out so you won't test positive.

loluseewutidider?

Impressive numbers bud. Especially on the dips, bw+80 is no joke.

-Jordan

**UCFBuilder** · 03-15-2010, 05:05 PM

Originally Posted by jth16

Oh sht, got dat der V-tec.
You should gain at least 20lbs on your flat bench press from that, bro.
But I'd drop it at four weeks out so you won't test positive.

loluseewutidider?

Impressive numbers bud. Especially on the dips, bw+80 is no joke.

-Jordan

hahahahaha...i was waiting for a v-tec joke lol...it really does haul ass tho..and its so smooth..im in love with this car lol..

and thanks man...that last dip set killed my chest..i think im already experiencing DOMS lol

**jth16** · 03-15-2010, 05:09 PM

Originally Posted by UCFBuilder

hahahahaha...i was waiting for a v-tec joke lol...it really does haul ass tho..and its so smooth..im in love with this car lol..

and thanks man...that last dip set killed my chest..i think im already experiencing DOMS lol

Haha, yeah, I used to go to a drag strip with a bunch of friends that had civics/accords. They were all about that v-tec. I was the only guy in the group that had a domestic vehicle; '01 Ford Mustang.

IOMS or SAWOMS? :P

**UCFBuilder** · 03-15-2010, 05:24 PM

Originally Posted by jth16

Haha, yeah, I used to go to a drag strip with a bunch of friends that had civics/accords. They were all about that v-tec. I was the only guy in the group that had a domestic vehicle; '01 Ford Mustang.

IOMS or SAWOMS? :P

Ha...its like the exact opposite with me...have a buddy who has an 02' mustang GT and another friend who has the Hemi-charger..dont remember the year..they would always ride on me when they spanked me at the 1/4 mile track when i had my 99' 4 cyl...i think i would give the charger a run now and pretty sure i could beat the GT..hopefully we run them soon. i timed the 0-60 at 6.5 seconds..not bad for the weight and the fact that its auto..i just wanna keep this car looking nice tho..cruise around and not beat it up

and i think IOMS since im not sure what SAWOMS stands for lol

edit: nevermind...still cant hang with the hemi..dont know what i was thinking lol..and itll be close with my buddies GT..depends who gets the jump off the line

**jth16** · 03-15-2010, 07:12 PM

Originally Posted by UCFBuilder

Ha...its like the exact opposite with me...have a buddy who has an 02' mustang GT and another friend who has the Hemi-charger..dont remember the year..they would always ride on me when they spanked me at the 1/4 mile track when i had my 99' 4 cyl...i think i would give the charger a run now and pretty sure i could beat the GT..hopefully we run them soon. i timed the 0-60 at 6.5 seconds..not bad for the weight and the fact that its auto..i just wanna keep this car looking nice tho..cruise around and not beat it up

and i think IOMS since im not sure what SAWOMS stands for lol

edit: nevermind...still cant hang with the hemi..dont know what i was thinking lol..and itll be close with my buddies GT..depends who gets the jump off the line

Shortly after workout onset muscle soreness, I just coined it, haha.

Yeah, to my knowledge the hemi charger is around 350-365hp, and I want to say a GT Mustang is like 280hp, but there are variations from year models, modifications, etc... You know all that. Why not at least buy a cold air intake? It'll keep your car running happier, better gas mileage, and 10-15hp.

**UCFBuilder** · 03-16-2010, 05:24 AM

Originally Posted by jth16

Shortly after workout onset muscle soreness, I just coined it, haha.

Yeah, to my knowledge the hemi charger is around 350-365hp, and I want to say a GT Mustang is like 280hp, but there are variations from year models, modifications, etc... You know all that. Why not at least buy a cold air intake? It'll keep your car running happier, better gas mileage, and 10-15hp.

gotcha..i was trying to figure it out for like 10 mins and it just wasnt coming too me lol

and i thought about it but i dont know yet..i doubt a cai will give me that much power..maybe like 5 to the crank tops...ive just had one too many friends hydrolock their car cause of a cai..only 1 friend but thats too many for me lol...his car was lowered and he drove fast through a huge puddle like an idiot but still scares the hell out of me

**UCFBuilder** · 03-16-2010, 08:24 PM

Day 36

Legs

BB Back Squat

1 135X5
2 225X5
3 315X5
4 365X3 1/2---lost another rep here

BB Lunges

1 95X12
2 135X12
3 235X8---lost 2 reps

Inner thigh machine

1 140X12
2 170X12
3 205X11---PR

Hip abducter machine

1 130X12
2 150X12
3 160X12

Leg extension--holding 10,11, and 12th rep for 5, 8 and 12 sec.

1 50X12
2 65X12
3 90X120--PR--last week the weight was heavier cause it was differnt machine at a different gym..its a PR from the last time i used this machine

Seated Calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5

Seated leg curl

1 35X12
2 55X12
3 80X12--PR

Strength: Blah..looks like last week wasnt a fluke...i dropped the weight 10 pounds on squats and still wasnt able to hit even 4..and i lost 2 reps of my heaviest set of lunges...looks like next week im gonna have to drop the last set of squats to 345 and last set of lunges to 220 to see if i can get all the reps..hit Pr's on the accessory machines tho so i guess thats a positive

Supps: Same

**UCFBuilder** · 03-16-2010, 08:25 PM

and layne has changed some things

Now 2 20 min low intensity sessions on top of the 2 25min HIIT sessions every week and a 20g decrease in carbs on both high and low days

**UCFBuilder** · 03-17-2010, 06:48 AM

Originally Posted by become710

This is actually really interesting regarding your fact article here, This article is very informative.

Huh?

**jth16** · 03-17-2010, 07:23 AM

Originally Posted by UCFBuilder

Huh?

I'm going to go out on a limb here and assume English isn't his primary.

Or secondary.

**UCFBuilder** · 03-17-2010, 03:23 PM

Day 37

did abs today..and a grueling 25 min session of HIIT on the stairmaster...every week i try and up the speed of the machine and today i thought i was gonna pass out on that damn thing..felt good afterward tho

also did 1 of my 20 minute low intensity cardio sessions last night so ill do the other one on friday night and then my normal HIIT on sunday

**DanTheManB** · 03-17-2010, 03:25 PM

Originally Posted by UCFBuilder

Day 36

Legs

BB Back Squat

1 135X5
2 225X5
3 315X5
4 365X3 1/2---lost another rep here

BB Lunges

1 95X12
2 135X12
3 235X8---lost 2 reps

Inner thigh machine

1 140X12
2 170X12
3 205X11---PR

Hip abducter machine

1 130X12
2 150X12
3 160X12

Leg extension--holding 10,11, and 12th rep for 5, 8 and 12 sec.

1 50X12
2 65X12
3 90X120--PR--last week the weight was heavier cause it was differnt machine at a different gym..its a PR from the last time i used this machine

Seated Calve raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5

Seated leg curl

1 35X12
2 55X12
3 80X12--PR

Strength: Blah..looks like last week wasnt a fluke...i dropped the weight 10 pounds on squats and still wasnt able to hit even 4..and i lost 2 reps of my heaviest set of lunges...looks like next week im gonna have to drop the last set of squats to 345 and last set of lunges to 220 to see if i can get all the reps..hit Pr's on the accessory machines tho so i guess thats a positive

Supps: Same

well. Legs are a huge mindset. And during prep it's difficult to be "up" for every workout let alone every leg day....u have a training partner? they can help IMMENSELY on a prep leg day man....get your mind right!

btw dude you had a GOOD leg day there. dont let it get you down!

**UCFBuilder** · 03-17-2010, 09:55 PM

Originally Posted by DanTheManB

well. Legs are a huge mindset. And during prep it's difficult to be "up" for every workout let alone every leg day....u have a training partner? they can help IMMENSELY on a prep leg day man....get your mind right!

btw dude you had a GOOD leg day there. dont let it get you down!

Thanks..it was a decent leg day..and i think one of the reasons why i couldnt lift as much was because i was lifting with a partner...on leg days i like to take my time..i mean like 5-10 minuted rest in between my heavy sets to really get my mind into it..and yesterday with my partner i felt rushed and was only taking a couple mins of rest..mind wasn't fully focused yet..so what im gonna do next week is take my time again and see how 315 feels..then decide how heavy to go from there...no more rushing leg days for me again

**UCFBuilder** · 03-18-2010, 04:54 PM

Day 37

Chest/Arms hyper

Incline DB

1 50X12
2 60X12
3 95X8---PR

Flat DB press

1 65X12
2 95X10--PR

Incline Db Flies

1 20X12
2 25X12

Incline Curls

1 20X12
2 25X12
3 30X8

Weighted Dips--standing straight to emphasize triceps

1 BW+25X12
2 BW+35X12
3 BW+50X10--PR

Hammer curl Machine

1 45X12
2 65X12
3 70X9

Skullcrushers

1 50X12
2 70X12
3 80X11

DB Curls--ss--Rope pulldown

1 20X12----50X12
2 25X12----60X12
3 30X8-----80X10

Strength: Awesome...not hitting my usual numbers on my leg day motivated the hell out of me today..hit PR's on incline and flat and on dips..this workout really got my spirit up..not that it was down..but it helps..especially in prep...to continue and make PR's

Supps: Same

**bwelch1985** · 03-18-2010, 05:00 PM

damn bro...bout to be throwing around hundos on hyper day!

**DanTheManB** · 03-18-2010, 05:05 PM

Originally Posted by UCFBuilder

Thanks..it was a decent leg day..and i think one of the reasons why i couldnt lift as much was because i was lifting with a partner...on leg days i like to take my time..i mean like 5-10 minuted rest in between my heavy sets to really get my mind into it..and yesterday with my partner i felt rushed and was only taking a couple mins of rest..mind wasn't fully focused yet..so what im gonna do next week is take my time again and see how 315 feels..then decide how heavy to go from there...no more rushing leg days for me again

im with you on taking my time on leg days

**UCFBuilder** · 03-18-2010, 05:09 PM

Originally Posted by bwelch1985

damn bro...bout to be throwing around hundos on hyper day!

im hoping in the near future ill be able too..4 more reps on incline and 2 more on flat until i move up..gotta catch up to everyone around me..seems like im the only one in my gym that cant rep out 100's or more on incline and flat

**NaturalLoco** · 03-19-2010, 01:22 AM

Originally Posted by UCFBuilder

im hoping in the near future ill be able too..4 more reps on incline and 2 more on flat until i move up..gotta catch up to everyone around me..seems like im the only one in my gym that cant rep out 100's or more on incline and flat

don't let that worry you.. i have seen many people rep out much more then that and have **** chest development for using **** ego form

**NorCalJR** · 03-19-2010, 02:11 AM

keep up the hard work man pretty motivational read for some reason

**UCFBuilder** · 03-19-2010, 10:05 AM

Originally Posted by NaturalLoco

don't let that worry you.. i have seen many people rep out much more then that and have **** chest development for using **** ego form

yeah ill agree with your there..some of the guys dont go all the way down...hell not even half of the way down sometimes...but 2 of my main lifting friends can both rep out the 120's on incline for 10...awesome form..trying to catch up to them is gonna take a while lol

Originally Posted by NorCalJR

keep up the hard work man pretty motivational read for some reason

thanks man..i will

**UCFBuilder** · 03-19-2010, 03:29 PM

Day 38

Shoulders hyper

DB Shrugs--holdiung each rep for 2 seconds at the top

1 80X12
2 90X12
3 120X12

Up-right rows

1 65X12
2 85X12
3 95X12--PR

DB Shoulder Press

1 40X12
2 50X12
3 75X10--one less rep but not worried cause i did this exercise 3rd when i normally do it first..so getting only one less is actually pretty good

Rear-delt with pec dec machine

1 50X12
2 75X12
3 135X12

DB side raise

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

Face pulls

1 30X12
2 40X12
3 45X10

Strength: Felt really good today..hit a PR on the up-right rows so ill be moving to 100 next week..everything else i pretty much maintained the same strength so im more than satisfies with todays workout...shoulders got an amazing pump

Supps: Same

**UCFBuilder** · 03-20-2010, 03:28 PM

Day 39

Back hyper, calves, hamstrings, abs

Machine Pullovers

1 90X12
2 140X12
3 160X12

BB Rows

1 95X12
2 135X12
3 145X12

Close-grip Pulldowns

1 75X12
2 100X12
3 125X11

T-bar rows---lowered the weight a bit on my last set cause the last few reps last week were cheated so i wanted to really squeeze and feel every rep

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 10X12

Pullups---decided to add some weight this week..so i put 5 pounds on the belt and aimed for a total of 15 rep between 3 sets

1 BW+5X5
2 BW+5X5
3 BW+5X5--will add a 2.5 next week

Seated calve raise

1 1 PlateX12
2 2 PlatesX12
3 3 Plates, 25X12

Prone leg curl

1 35X12
2 55X12
3 80X12--DS--35X12

Strength: Pretty good..no PR's but maintained strength on every exercise and got an amazing pump...good overall workout

Supps: Same

**UCFBuilder** · 03-21-2010, 12:12 PM

Some more changes today from layne

dropping 5 more grams of carbs..and dropping 5g of fat

adding another low-intensity session and upping all 3 low-intensity sessions by 10 min for a total of 30 mins each...so thats 5 cardio sessions a week now..2 HIIT.. 3 Low-intensity

since its the end of the week and i want to get everything in as soon as possible..ill do my HIIT when i normally do in about 2 hours..then come back an hour later and do the low-intensity

but starting monday ill be doing this:

Monday night: 1st low-intensity
Wednesday: HIIT
Thursday night: 2nd low-intensity
Friday night: 3rd low-intensity
Sunday: HIIT

Shiit is starting to get intense

**UCFBuilder** · 03-21-2010, 10:08 PM

Day 40

Did my 25 mins of HIIT this afternoon then came back at 11 and did my 30 mins of Low-intensity...pretty safe to say im spent right now..about to eat my last(and damn favorite) meal then pass out

**UCFBuilder** · 03-22-2010, 03:28 PM

Day 41

Upper power

BB Bench press

1 135X5
2 185X5
3 225X5
4 260X4 (5 with spot)-still coldnt get that 5th rep all the way up on my own

BB Shoulder press

1 95X5
2 135X5
3 145X5
4 165X3---will be going down to 160 next week to hit all 5

BB Shrugs

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

Smith-machine floor press

1 135X5
2 185X5
3 225X5
4 285X5--PR--went up by 10 pounds and still got all 5 reps..really happy about this

Dips--leaning forward to emphasize chest

1 BW+45X5
2 BW+70X5
3 BW+80X5
4 BW+90X5--PR--another 10 pound gain

Strength: Awesome...hit 2 PR's and basically maintained strength on everything else..my upper body is fairing well so far in the strength department which im sure is helping me keep my size..just gotta focus a little harder tomorrow so my squats dont drop anymore

Supps: Same

**NaturalLoco** · 03-23-2010, 01:40 AM

For your HIIT, what's your most fav thing to do?

**UCFBuilder** · 03-23-2010, 05:23 AM

Originally Posted by NaturalLoco

For your HIIT, what's your most fav thing to do?

the stairmaster by far..the bike is pretty intense..but i feel the stairmaster hitting my glute and hamstrings more than anything plus for my HIIt intervals i have to go as fast as the machine is going or i fall off LOL..and that thing goes damn fast..im almost at the highest setting right now on my 15 second all out part of the interval..on the bike the level of intensity depends on how fast im willing to pedal..and seeing as how my energy is getting lower and lower i know i wont want to pedal as fast i can..

**UCFBuilder** · 03-23-2010, 12:25 PM

Some more changes today...5g fat reduction of both low and high days...25g carb reduction on high day only..and an extra 10 mins added to all 3 LI cardio sessions for a total of 40 mins each...layne is really moving things along now..will post pics when im 13 and 10 week out..so 3 more weeks basically

**bwelch1985** · 03-23-2010, 12:39 PM

from what i've seen it seems like Layne likes to be pretty aggressive in the initial stages of prep....although i'm sure this varies from client to client.

how much are you losing per week currently?

**UCFBuilder** · 03-23-2010, 05:46 PM

Day 42

Legs, abs

BB Squats

1 135X5
2 225X5
3 315X5
4 350X5---really glad i got this today..will explain why at the end

Lunges

1 95X12
2 135X12
3 225X12--lowered the weight 10 pounds but at least i got all 12 and got an amazing leg pump

Inner thigh machine

1 140X12
2 170x12
3 205X11

Leg extensions--holding the 10th,11th, and 12th rep for 5, 8, and 12 seconds

1 50X12
2 65X12
3 95X12--PR

Hip abducter machine

1 130X12
2 150X12
3 160X12

Seated calve raise

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

Seated leg curl

1 35X12
2 55X12
3 85X12--PR

Strength: Awesome leg day..really needed this to go well today because after the last two leg days where i wasnt able to my hit numbers..my mind was trashed as far as leg day was concerned..lowered the squats to 350 and hit all 5..so ill try and slowly creep up again now..i took my time like i normally do plus i went back to the stance i prefer which was feet facing forward and a little narrower than shoulder width.instead what people were telling me to do cause they thought it would make me stronger..which was feet pointed out and a little wider than shoulder width..it just wasnt working for me

Supps: same

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