jdflex 2010 Double T contest prep

[-jdflex-]

Day 7

199.2 again this morning. Today my GF returned from a week long vacation so we decided to have my free meal tonight. I expect to be heavy tomorrow. Otherwise diet remained the same.

Pre workout out today I had my Creadyl and NO beta together and wow I felt amazing today. Incredible focus and pump before I even got started!!! Stacked together is the way to go for me!

Training: Shoulders/light traps volume day

Smythe military press
95x15
95x15
115x10
115x10
135x10
135x10
145x10
145x10
Drop set (no rest between sub-sets)
145x8
125x7
105x7
85x8
65x11

Smythe behind the head press
95x10
115x10
115x10
135x5

DB lateral raises
20x10
20x10
20x10

Upright row
50x10
60x10
60x10

DB shrugs
50x12
50x12
50x12

Cardio: Twenty min jog post workout.

Day 7 done, Legs tomorrow.

[Credz]

That looks like a great workout man! I hit chest today myself

[-jdflex-]

That looks like a great workout man! I hit chest today myself

Heck ya buddy!! It was an awesome workout. Unreal pump in the shoulders!! Chest is fun day for sure!! Its always pretty easy for me to get a chest workout. I think that the best mind muscle connection for me!!

[-jdflex-]

Yesterday was Day number 8! Didn't have time to post.
Morning weight was 200.2, not bad considering I had pizza the night before as my free meal.

I trained legs yesterday, prior to training I took my No Beta and Creadyl together. Wow!! I love the feeling taking both of these products at the same time. Energy levels are unreal! Still hitting the legs a little lighter that normal working on good full muscle contractions. I have also narrowed the stance on squats quite a bit to hit the quads harder! Here's the workout.

Squats
135x10
135x10
185x8
185x8
205x8
205x8
205x8
185x8
135x15
135x15

Seated leg press
210x10
210x10
210x10

Leg extensions
150x10
150x10
150x10
150x10
150x10

Calf extensions
90x12
90x12
90x12

This was a really fast pace workout about one min rest between sets of squats and leg press. Thirty seconds between the extensions. I did notice that even at the end of the workout when my muscled are taxed. I still have high energy levels. Obviously not really able to keep lifting cuz the muscles are fried. But energy levels still off the charts..

Again, things to note! Squats were done with an extremely narrow stance, same with seated leg press. I feel a much better quad burn when doing this.

Cardio: twenty min walk

[-jdflex-]

Today was Day 9.

Morning weight 200.2.

No training, no cardio!

[-jdflex-]

Training back
Wide Chins
BWx10
BWx10

Lat Pulldown (narrow)
140x10
160x10
160x10

Hammer Strength Pulldown
180x10
180x10
230x10
230x10

Barbell rows
135x10
135x10

DB rows
90x10
90x10

No Cardio

Just wasn't one of the best days, energy was high, pump was good. Just a blah day. No cardio, legs still very sore from this weekends workout. Morning weight was 198.8

[StlBarbie]

WO looks strong though ...
were you able to fire the back up?

[journey2swole]

I hate those blah days. I really try to fire myself up each day before I get to the gym but once in a while they still manage to creep up on me. Even if I manage to get a good workout some days my mind just wasn't in it.

Hopefully you got past that and the rest of the week will be great.

[StlBarbie]

Ok ... let's hear it, we know you ALL have them ... EMBARRASSING GYM STORIES!!!
Today, let's share the humiliation ....

http://www.********.com/pages/Double...s/106276053243

[-jdflex-]

I hate those blah days. I really try to fire myself up each day before I get to the gym but once in a while they still manage to creep up on me. Even if I manage to get a good workout some days my mind just wasn't in it.

Hopefully you got past that and the rest of the week will be great.

Yea man, Thats the truth!! It might actually be a decent workout but when your mind isn't in the right place it sure doesn't seem like it. I find that sometimes you just don't have the mental toughness to push on. Through another set or a heavier weight!!

[-jdflex-]

WO looks strong though ...
were you able to fire the back up?

It was an ok workout 6/10 in my book though. I layed off deads this week. Just had the feeling that my body needs to recoup a little and a taxing movement like deads isn't going to help. The intensity deadlifts bring to the workout is sick.. So its hard for me to think the workout was to stellar without them! Going to hit chest today though, I am really going to blast it tonight.

[-jdflex-]

Training: Chest

Incline DB press
55x10
65x10
75x10
85x8
95x4
65x12

Hammer Strength press
180x10
180x10
230x10
230x10

High cable flys
25x10
25x10
20x10
20x10

Fast paced, intense and Done!

Post-workout Cardio
20 min jog

This mornings weight was 198.4. Appearing much leaner by the day.
Tomorrow will not be a training day, no diet changes.

[StlBarbie]

AWESOME JOB!!!

I love the Hammer Strength machines!!!

[-jdflex-]

AWESOME JOB!!!

I love the Hammer Strength machines!!!

They are the best machines!! I wish my gym had a HS T bar row though!!

[-jdflex-]

Morning weight was 197. Heck yea the weight is just falling off. Today was a refeed day. Diet remained consistant but 400g sweet potato was added to my last meal. I may wake up a little heavy!! Well see tomorrow. Gotta get my ZZZ so I can rock arms tomorrow!!!

[StlBarbie]

If you could go back in time what would you of changed with your training?

http://www.********.com/?ref=home#!/...s/106276053243

[-jdflex-]

If you could go back in time what would you of changed with your training?

http://www.********.com/?ref=home#!/...s/106276053243

I would def hit legs harder!!! Probably would helping knowing a little bit about nutrition too!!! No clue in High school for me.. I hit chest and bi's like everyday

[-jdflex-]

Training: Arms

Preacher DB curl
35x8 + 8 partial reps
40x8 + 8 partial reps
40x8 + 7 partial reps

Skullcrusher
80x10 + 80x10 close grip presses
80x10 + 80x10 close grip presses
80x10 + 80x10 close grip presses

Standing DB curls
30x8
30x8
30x8

Pressdowns (V-bar)
75x10
75x10
75x10

Reverse grip preacher curls
65x10
65x10
65x10

Overhead DB press
65x10
65x10
65x10

Cardio: 20 min post-workout jog

Everything was done super set style. One set bi's followed by one set tri's with no rest inbetween. About one min rest between sets. Thats a grueling pace!! The energy I get from No-beta is sick though!!! Ever since I started taking this energy levels are through the roof. NO lie, of course there are still days where I am tired, and its just not easy to get through things. This is real life people, prep is hard!! Very hard!!

Morning weight was 197.8. I expected to be up as I had a refeed yesterday.

[-jdflex-]

**UPDATES**

Guys and gals I am pumped!! There is a drastic change in my appearance already!!! I know that updated pics are not required or even recommended. Well I have no intentions on keeping my results to myself. I will update picks every four weeks!!! I want to work for this, I want to light a fire under everyone's a$$! If someone other than myself is going to win the Double T contest, they better be willing to go through hell to outwork me!! I hope people that come across my thread see this as a challenge or inspiration!!!! I am all about helping others reach there goals and I know this would help me!!

I am considering doing a show on October 16th. This coming Saturday will put me eight weeks out!! My progress thus far as startled me!!! I am doing extremely well and feel that I could be ready to compete by this time!! That being said, If I do this competition I would still have another six weeks to kill it for the Double T challenge after the show!! Yikes, shredded glutes... insane vascularity!!! I will be absolutely disgusting!!!!

With this new contest approaching there will be some changes to my dieting strategies. My macros will remain the same.. 5 meals consisting of 42g pro, 15g fat with the added fruits and veggies. The only change for now will be the type of protein I consume. Tiliapia and eggs will become the staple source of protein. Mac nut oil will be the primary source of fat. I will have my normal free meal this Saturday. Then I will switch to a clean refeed twice per week. Wednesdays and Saturdays!! More to come!!!

[-jdflex-]

Busy this weekend guys sorry I didn't get my posts in.

Friday Morning weight was 197.4

Training: Shoulders

Smythe Military
95x15
95x15
115x8
115x8
135x8
135x8
155x8
155x8
175x5

DB laterals
20x12
20x12
20x12

My left shoulder was very sore. I have an old shoulder injury so sometimes it acts up a little. I tend to sleep a little messed up, I woke up laying across the arm. Anyway I took it easy. Twenty min post-workout jog.

I took the whole weekend off. No leg training. Just a Twenty min jog Sunday morning.
Saturday morning weight was 196.6!! Free meal Saturday evening. Sunday weight was up as was today.

Today's workout: Chest

Incline DB Press
50x15
50x15
60x8
70x8
80x8

Flat DB Press
60x8
70x8
80x8
90x6

DB Flys
40x8
45x8
50x8

Low cable flys
20x10
20x10
20x10

DB pullovers (like these on chest day sometimes)
80x10
80x10
80x10

Cardio: Twenty min jog.

[thnx4tryn]

Busy this weekend guys sorry I didn't get my posts in.

Friday Morning weight was 197.4

Training: Shoulders

Smythe Military
95x15
95x15
115x8
115x8
135x8
135x8
155x8
155x8
175x5

DB laterals
20x12
20x12
20x12

My left shoulder was very sore. I have an old shoulder injury so sometimes it acts up a little. I tend to sleep a little messed up, I woke up laying across the arm. Anyway I took it easy. Twenty min post-workout jog.

I took the whole weekend off. No leg training. Just a Twenty min jog Sunday morning.
Saturday morning weight was 196.6!! Free meal Saturday evening. Sunday weight was up as was today.

Today's workout: Chest

Incline DB Press
50x15
50x15
60x8
70x8
80x8

Flat DB Press
60x8
70x8
80x8
90x6

DB Flys
40x8
45x8
50x8

Low cable flys
20x10
20x10
20x10

DB pullovers (like these on chest day sometimes)
80x10
80x10
80x10

Cardio: Twenty min jog.

Wow, pushing up some nice #'s! You should feel this workout on Wednesday

[Credz]

I agree very nice workout! Love doing the Cable Flys!

[-jdflex-]

Wow, pushing up some nice #'s! You should feel this workout on Wednesday

Thanks. Strength felt pretty good. I was nowhere near failure on any of these sets!!! Feeling pretty sore today for sure. I think the pullovers are going to become a stable of my chest AND back workout!! I am feeling them for sure today!

[-jdflex-]

I agree very nice workout! Love doing the Cable Flys!

Me too!! My favorite are low cable flys!! I can really get a good squeeze on my upper pecs like this!

[jordansrt]

Beasting it up bro

[journey2swole]

I love DB pull-overs on a flat bench. I also enjoy incorporating incline bench cable flyes to finish off my chest day.

Check out the bulging biceps group here on bodybuilding.com for some great advice and information from other group members.

http://forum.bodybuilding.com/group.php?groupid=13251

[dynoweb]

Guys and gals I am pumped!! There is a drastic change in my appearance already!!! I know that updated pics are not required or even recommended. Well I have no intentions on keeping my results to myself. I will update picks every four weeks!!!

New pics, I can't wait to see your progress. I've been busting my tail too, but I don't think I see a noticeable difference yet. I've been trying to add weight, but working so hard that my weight is staying the same. Haven't had that problem since I was a teenager. Gotta love that. I'll do a 4 week pic update too. Maybe a side by side will help me to see what's happening.

Nice job and keep on trucking. I look forward to seeing your progress.

[-jdflex-]

Beasting it up bro

Hell Yea buddy!

[-jdflex-]

I love DB pull-overs on a flat bench. I also enjoy incorporating incline bench cable flyes to finish off my chest day.

Check out the bulging biceps group here on bodybuilding.com for some great advice and information from other group members.

http://forum.bodybuilding.com/group.php?groupid=13251

For sure! My whole upper torso was hurting!

[-jdflex-]

New pics, I can't wait to see your progress. I've been busting my tail too, but I don't think I see a noticeable difference yet. I've been trying to add weight, but working so hard that my weight is staying the same. Haven't had that problem since I was a teenager. Gotta love that. I'll do a 4 week pic update too. Maybe a side by side will help me to see what's happening.

Nice job and keep on trucking. I look forward to seeing your progress.

Stick to it man, The gains will come!!!