JHICKS3301'S OffSeason/Contest prep. Road to the Show

[JHICKS3301]

so tired this morning

Kept hitting the snooze button all morning.. But I'm here at work and going to knock some things out and then I'll post my workouts for the weekend.

Running late so I had to eat a Zero Impact bar for breakfast. Brought my lean beef for lunch and My third meal will be a shake. After that, the next two meals will be turkey burger and lean beef.

[K8Stop]

I gotta try this lemonade whey.

[JHICKS3301]

Shoulders (Friday)

Got to the gym rather late on Friday but was all good. Knew that I wanted to destroy shoulders.

Now for the workout

Side Delt Warmups
Set 1: 15 reps (Warm Up)
Set 2: 15 Reps (Warm Up)

BB Military Press
Set 1: 12 reps
Set 2: 8 reps
Set 3: 8 reps

Cable X’s (Hitting Rear Delt)
4 sets of 8-12
Good slow movement to really hit the rear delt

BB Front Raises (Rotated Grip Placement. Wide then close grip)
4 sets to 8-10
Again, very slow ROM. Squeezed at the end
Seated Side Delt raises
Basically just did them until I couldn’t do them anymore. Lost count on how many reps/sets.



Total Time of workout: 35 min

CARDIO: NONE

Postworkout notes/random thoughts:
Good delt workout. I’m still feeling it on Tuesday and work was done on Friday. Great stuff. Starting to really see some nice improvements on my delts. Still need to get the size I’m looking for. But it will come with time

[JHICKS3301]

Chest (Saturday)

Wanted to hit chest on Saturday. I knew it wasn’t going to be great cause I did shoulders on Friday. But none the less, it was pretty epic

Now for the workout

Flat Bench
wanted to give this a go and I paid the price with my shoulder
Set 1: 15 reps (Warm Up)
Set 2: 15 Reps (Warm Up)
Set 3: 10
Set 5: 6

Incline DB
Set 1: 12 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

Cable Crossovers
4 sets of 8-12
Slow movement and really hitting that squeeze at the end

Decline Bench
4 sets to 8-10


Total Time of workout: 35 min

CARDIO: NONE

Postworkout notes/random thoughts:
Great chest session for sure. Strength is starting to go up quite nicely. But I tweaked my shoulder did flat bench. One of these days I will learn that I can’t do these. But wanted to see what I could do. Been taking it easy on it so we’ll be good to go in a few days.

[JHICKS3301]

ARMS (Monday)

Took Sunday off all day. Wanted to do some cardio but knew I was going to be doing some hella yard work so I didn’t worry about it

Now for the workout

Rope Ext.
Set 1: 15 reps (Warm Up)
Set 2: 15 Reps (Warm Up)
Set 3: 10
Set 5: 6

DB Curls
Set 1: 12 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

High Double cable curls
4 sets of 8-12
Slow ROM

DB Hammers
4 sets to 8-10

Random Tri work at the end
Included Dips, Over Tri Ext, etc.


Total Time of workout :50 min

CARDIO: NONE

Postworkout notes/random thoughts:
My arms day are rather random. I just go through and make sure I get a great pump and stretch. That is all I’m worried about. But felt good when I was curling the 50lbs with good form.

[JHICKS3301]

So as of now, going to tweak the diet a tad. Really want to start nailing my cardio. Will probably start adding some swimming in the mix as well. This year we have been hitting the pool about twice a week. but may go over in the evenings and knock out some laps.

With the tweak in the diet, added cardio, I see some good things coming

[K8Stop]

Dang, nice workouts!

GIT SOME

[JC32]

Finally!! There is the epic'ness I was looking for.

Btw, if ya need some pool workouts let me know. I can torture you if you need it (but I warn you - I'm slightly sadistic, lol)!

(<-- former college swimmer & coach)

[JHICKS3301]

Dang, nice workouts!

GIT SOME

LOL thanks! My progress has been great. It should be good in about ten weeks. Then it will be go time!

Finally!! There is the epic'ness I was looking for.

Btw, if ya need some pool workouts let me know. I can torture you if you need it (but I warn you - I'm slightly sadistic, lol)!

(<-- former college swimmer & coach)

Yeah! Please do! I'm really wanting to mix up my cardio and if I can get my tan on while working out then SURE

But srs, I would love it if you can send it too me. Email to me jhicks3301@gmail.com

[JC32]

LOL thanks! My progress has been great. It should be good in about ten weeks. Then it will be go time!





Yeah! Please do! I'm really wanting to mix up my cardio and if I can get my tan on while working out then SURE

But srs, I would love it if you can send it too me. Email to me jhicks3301@gmail.com

Ahh. You are swimming outside?? Is this a 25m or 50m pool, have a deep end? Also, how strong of a swimmer are you? Can you do all strokes? Do you have access to kickboards, pull buoys, paddles, etc.? And how long of a workout do you want? Let me know and I'll come up with something for you.

[JHICKS3301]

Ahh. You are swimming outside?? Is this a 25m or 50m pool, have a deep end? Also, how strong of a swimmer are you? Can you do all strokes? Do you have access to kickboards, pull buoys, paddles, etc.? And how long of a workout do you want? Let me know and I'll come up with something for you.

Yeah I'm outside. It's just an apartment pool that I use. I have access there and it's about 3 min from my house. Not too sure of the size. It's a larger size pool

Not really a deep in. It goes to 6 foot.

Another pool that I use is at my friends house which is about 10 foot deep.

I was just planning on doing laps etc.. cause I don't have access to kickboards, pull buoys etc... I can do most strokes and my workout length doesn't matter. I'm a pretty strong swimmer.

[K8Stop]

Finally!! There is the epic'ness I was looking for.

Btw, if ya need some pool workouts let me know. I can torture you if you need it (but I warn you - I'm slightly sadistic, lol)!

(<-- former college swimmer & coach)

50x50s on the minute.

<--- former swimmer too

ETA: I'd love to see him do this LMAO

[JHICKS3301]

Yes. Please do not kill me. Remember, I'm a bodybuilder.. Not a swimmer I need to retain muscle.. Not burn it lol

carry on

[K8Stop]

Yes. Please do not kill me. Remember, I'm a bodybuilder.. Not a swimmer I need to retain muscle.. Not burn it lol

carry on

That's true. We don't want you looking like this:



Although 50x50s on the 1min interval is a sick workout. It always got to the point where I was swimming continuously at #35ish.

[JC32]

Ok, I e-mailed you. Just some basic basic stuff 'til I see how you handle it. lol Hard to say bc what may be really hard for you, might be super easy for me. lol

50x50's = FUN!!

And why would you ever want to look like MP...

[JHICKS3301]

^^ Thanks! I replied back to ya


btw, sippin on some XF Lemonade for one of my meals.. FTW!

[The_Animal11]

That's true. We don't want you looking like this:



Although 50x50s on the 1min interval is a sick workout. It always got to the point where I was swimming continuously at #35ish.

his posing trunks are too big.

[K8Stop]

his posing trunks are too big.

I wasn't looking at his trunks





















I was looking at his massive ears

[SheWulf]

O hai wuts going on in this here thread?

[JHICKS3301]

I wasn't looking at his trunks

I was looking at his massive ears

Riiiiiight

O hai wuts going on in this here thread?

OH hai! What's going on?? Here, ahhh not much.. Just getting ready to own my first show









BTW, great leg session. Short and sweet. Attempted squats since the tweak and they felt good. Didn't go heavy. Just 225. Didn't want to force anything.. Will post up workout tomorrow at work.


Did 30 min of cardio... It's now 8:30 and I still have two meals to go

[SheWulf]

Some of my best leg workouts have been short. I'm not a huge fan of spending hours upon hours lifting.

[K8Stop]

Some of my best leg workouts have been short. I'm not a huge fan of spending hours upon hours lifting.

this.

I have better things to do. Like knit.


lolwut.

[JHICKS3301]

Some of my best leg workouts have been short. I'm not a huge fan of spending hours upon hours lifting.

I totally agree.
This morning I feel a "good" Soreness. Which means, I can still walk lol. Looked pretty lean in the mirror this morning as well.. I've got great size in my legs. I just need to get them shredded come stage time.

this.

I have better things to do. Like knit.


lolwut.

Wut?

[JHICKS3301]

So tonight will be back and cardio. Going to really start nailing my cardio down.

Diet has been solid. Will alternate my carbs on heavy and light days at the gym. Very happy on how things are going. Very nice recomp if I say so myself.

My areas of improvement I feel I need to make in order
Shoulders
I need more "roundness" to my delt. The cannon ball if you will.
Arms
I feel this will come once I start leaning out. I carry a lot of extra fat in my arms. Once the BF gets lower, they will come
Chest
I need a little more upper chest and lower chest. Have been working on this for some time and making small improvements.

My strong areas
Back
Back has always been my best bodypart by far. Could use a little more lower back
Legs
I've always had large muscular legs. From playing basketball all my life and some football. I have a lil bit of seperation but that will come with diet.

[K8Stop]

Wut?

Huh?

So tonight will be back and cardio. Going to really start nailing my cardio down.

Diet has been solid. Will alternate my carbs on heavy and light days at the gym. Very happy on how things are going. Very nice recomp if I say so myself.

My areas of improvement I feel I need to make in order
Shoulders
I need more "roundness" to my delt. The cannon ball if you will.
Arms
I feel this will come once I start leaning out. I carry a lot of extra fat in my arms. Once the BF gets lower, they will come
Chest
I need a little more upper chest and lower chest. Have been working on this for some time and making small improvements.

My strong areas
Back
Back has always been my best bodypart by far. Could use a little more lower back
Legs
I've always had large muscular legs. From playing basketball all my life and some football. I have a lil bit of seperation but that will come with diet.

Dude, I think we have the same body.
My delts/chest are my weakest, legs/back are my strongest.

I'm stoked to see how you progress!

[JHICKS3301]

Huh?



Dude, I think we have the same body.
My delts/chest are my weakest, legs/back are my strongest.

I'm stoked to see how you progress!

Thank you!!! I'm excited on how it goes as well. In about three weeks I'll be posting up some full body pics hopefully. I'm just glad abs are starting to show

[K8Stop]

Thank you!!! I'm excited on how it goes as well. In about three weeks I'll be posting up some full body pics hopefully. I'm just glad abs are starting to show

Nice! You're in a sweet position then!

If only I could get mine to show consistently

[JHICKS3301]

Nice! You're in a sweet position then!

If only I could get mine to show consistently

When I've dieted before, I usually keep my top four abs all the time. It's my lower ones that never really "stay" but once fully into prep, it will be go time.

I feel like I've been on a bulk for about five years now lol Well except for the 8 weeks I dieted for the 2008 prep which I cut short

[DanND33]

In about three weeks I'll be posting up some full body pics hopefully. I'm just glad abs are starting to show

in for pics (no homo)

and congrats on getting the abs to pop

[JHICKS3301]

ARRRRGH..

Sometimes I get so frustrated.... My girl really doesn't care what I look like. Which is a good thing. But when I show her progress that I've made and what I'm doing, she's like, "I don't care what you look like babe"

She supports my whole bodybuilding lifestyle and understands the things I go through. She'll attend my show and shave my ass but it's those type of comments that Frustrate me lol. But that is why I have bb.com