The Solution's Saga to Collegiate Nationals

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Rack Deadlift: 375 x 10 (Dropset)
Standing Military Press: 165 x 8 (Dropset)
T-Bar Row: 5 Plates (Rest Pause)
Face Pulls: 3 x 10
Preacher Curl: 2 x 12
Smith Close Grip Bench: 2 x 12
Machine Chest Fly: 3 x 10

3 Weeks Out Pictures:

[The_Animal11]

lookin LEAN man!! in three weeks youre gunna be lookin SOLID (already looking good btw!)

couple suggestions i might make on the posing:

1. you are trying WAY too hard to be smiling haha. do what comes natural to you while you pose IMO. a smile looks nice, but only if it doesnt make you fully distort your face to do it.

2. on the side chest, lift your hip up a little to bring out your obliques! i know there is more there that youre not showing off, you are too lean everywhere else for that not to be the case. blow the air out and crunch on the abs hard on this shot (and the MM too!). what you are doing is making you look less lean than you are cuz theres no details popping in your midsection.

3. on the lat spread, just REST your hands on your sides. what you're doing looks painful haha.

4. also on the side shots, smash your upper front leg against your back one (i stick the ball of that front foot in the arch of my back one), it gives the same effect as pushing on your bicep from the back when you flex it... flattens it out and makes it pop so much more.

5. Last one for now: on the back shots, SQUEEZE THAT BACK HAMSTRING HARD!! when youre doin it right, itll feel like youre doing a hamstring curl into the ground, and itll make that detail pop. if you have to, while youre practicing, put your hard back there and feel it, you will be able to feel the muscle pop when you have it right. ALWAYS get your legs as tight as possible before you flex anything else. you do this well on the front shots, but it looks like youre forgetting it on the back ones.


some of these things are pretty nit-picky, but im only throwing them out there because its obvious youre gunna be nice and lean in 3 weeks, and these things are gunna help you show it off to the max!

[Blazed]

Wow Wow Wow looking leannn....... like meentioned above, work on dat posing.

[IndianForeigner]

Dude, your waist is insanely small! Awesome job. You have really outdone yourself this time as far as getting lean. It's remarkable what your metabolism is doing with those recent carb loads.

[FATHER FLEX]

So much of this is posing bro. For example in the last set of pics I put in my log my side triceps look good because I know how to play with arm positions. And I have some not so good arms....There is much more you can get out of your physique.

As far as your pace! Looking GREAT! Wonderful job all the way

[Surive123]

Insanity.

[deltpecx]

2. on the side chest, lift your hip up a little to bring out your obliques! i know there is more there that youre not showing off, you are too lean everywhere else for that not to be the case. blow the air out and crunch on the abs hard on this shot (and the MM too!). what you are doing is making you look less lean than you are cuz theres no details popping in your midsection.

Also, I think if you bring your back shoulder around and up a little it will make you look wider across the chest. It will also show off the pec in the back that you're flexing.

SHREDDED!!!!!

[Holyspokes]

Leanest you've ever been? Looking amazing bob. Keep up the hard work! I can see why you need to up the carbz!

[The Solution]

More Updates

* My body is an absolute furnace, after a 400g carb refeed Thursday with dropped cardio my weight maintained.

*Friday 350g of carbs and just a leg workout.. woke up to lose weight

*Saturday took normal macros with an upperbody workout and woke up another pound lighter.

That is a total of 6lbs lost this week, so Jason is going to be aggressive again and roll with 350g of carbs for today and tomorrow and 310g of Tuesday. Therefore I took it easy today, have legs tomorrow, and nothing on Tuesday. Life seems too good to be true, and i actually feel guilty eating this many carbs 20 days out from my first show.

- We are dropping all cardio for now, and just leaving my workouts. I am down to 146.5lbs which is bizarre.

[mivi320]

Woah Bob. Looking good in here. That side tricep is your pose.

[deltpecx]

... Therefore I took it easy today, have legs tomorrow, and nothing on Tuesday.
Life seems too good to be true...

Enjoy it! After all the hard work you put into getting to this point you deserve it!

[fitlover]

Crazy, crazy conditioning!

And I love that you're so positive right now. Keep it up, friend!

[PaC-mAn8]

Just dropping by to wish you luck Bob

Looking great. You have come a long way.

[lhockey]

just noticed this thread, good luck in the competition! you've come a longgg way since i first saw your pics/posts about a year ago, definitely inspirational

[ErickStevens]

<-- Jealous of your light-speed metabolism. Keep killing it!

[jked4life]

More Updates

* My body is an absolute furnace, after a 400g carb refeed Thursday with dropped cardio my weight maintained.

*Friday 350g of carbs and just a leg workout.. woke up to lose weight

*Saturday took normal macros with an upperbody workout and woke up another pound lighter.

That is a total of 6lbs lost this week, so Jason is going to be aggressive again and roll with 350g of carbs for today and tomorrow and 310g of Tuesday. Therefore I took it easy today, have legs tomorrow, and nothing on Tuesday. Life seems too good to be true, and i actually feel guilty eating this many carbs 20 days out from my first show.

- We are dropping all cardio for now, and just leaving my workouts. I am down to 146.5lbs which is bizarre.

Nice work Bob! It's amazing what happens when you are using a solid protocol. Don't feel guilty, take the carb bumps!

Which other shows are you going to do?

I know it's been said already, but you have much more there than the posing is showing. Hammies in particular.

On the side shots, you can bring the leg closest to the camera a little higher than the leg farther away, then jam that knee into the hammy and you'll see it hang a lot lower.

On the rear shots, you need to reposition the legs and tilt the hips upward, which will cause the glutes to clench. Think of trying to hump a 10 foot basketball hoop. When you set the legs, pull from the hammies.

[Bnizzle163]

Definitely jealous of your metabolism, but A+ work Bob. Can't wait to see some stage shots with some color on you!

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10 (PR Weight)
Horizontal Calf: 3 x 12 (PR Reps)

Which other shows are you going to do?
.

I have a lot of family events upcoming in the future, and with my past history of my health I am going to get some bloodwork done to make sure my testosterone levels are still in range. I do not want to jeopardize my health after already dieting for 23 weeks for this show alone. I would rather take care of my body because the stage will always be there.

[kconnell]

Hey Bob,

Cuts are really coming man - keep it up.

Suggestion: Position the camera lower. Try straight on, then some from the lower angle. Remember the judges will be below you...

[DanTheManB]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Legs:

Squat: 295 (Triple Dropset)
Stiff Leg Deadlift on 2" Platform: 275 (Triple Rest Pause)
Leg Extension: 3 x 10
Leg Curl: 3 x 10 (PR Weight)
Horizontal Calf: 3 x 12 (PR Reps)



I have a lot of family events upcoming in the future, and with my past history of my health I am going to get some bloodwork done to make sure my testosterone levels are still in range. I do not want to jeopardize my health after already dieting for 23 weeks for this show alone. I would rather take care of my body because the stage will always be there.

excellent decision imo

[deltpecx]

i have a lot of family events upcoming in the future, and with my past history of my health i am going to get some bloodwork done to make sure my testosterone levels are still in range. I do not want to jeopardize my health after already dieting for 23 weeks for this show alone. i would rather take care of my body because the stage will always be there.

this!

[2Burnt]

good luck broskie, subbed for the journey...

[The Solution]

Best Fitness w/ Chris "Pro Card" Lawrence
Erie, PA

Upperbody:

Incline Bench: 205 (Triple Dropset)
Weighted Chins: BW + 35 (Triple Dropset)
Barbell Row: 255 (Triple Dropset)
Machine Chest Fly: 2 x 10 (PR Weight)
Cable Lateral: 3 x 10 (PR Weight)
Preacher Curl: 2 x 10 (PR Weight)
Skullcrusher: 2 x 10

Weight: 145

[Scooter4]

Damn dude the weight is STILL dropping. That's nuts...

Keep up the good work.

[deltpecx]

Keep at it, Bob!

It looks as if your strength is holding up...is it?

[Capt_Lou]

Been lurking in your thread, but never posted. I will be at your gym on Saturday to train with Chris and go over my posing for my October 2nd show.

[JENerator]

Bob, you look phenonmenal! Very excited for you to rock that stage very soon!

[The Solution]

Been lurking in your thread, but never posted. I will be at your gym on Saturday to train with Chris and go over my posing for my October 2nd show.

No Way! good deal, what time do you want to meet up and train? Would be nice to roll with another person. Chris is a great dude, and its beyond motivating to work with someone who won a pro-card let alone with the same person I am utilizing as my trainer.

Update

- Jason has been having me eat around 3,000 calories the last two days after having 3 Carb-Ups and weight has still maintained or slightly elevated. Pretty nice to be honest and it feels good to be somewhat full.

- Cardio is still at 0, and workouts are 4x a week which is bizarre considering how I am down to 145 pounds when i was 152 (On August 24th) not even 10 days ago (Total of 7 pounds)

- Back to the grind tomorrow with Legs after resting up and eating up today.

- Seeing Jason on Sunday in Cincinnati to go over some posing and any other adjustments that need to be made. Body Fat Testing and pictures will be done as well.

[Capt_Lou]

We will be there around 11, a friend of Chris and mine (Carl) NTRLFTR on here is coming also. It's my delt/trap and ab day. Lucky you to eat 3K calories, I am still around 2k and no refeed in sight

[petersc2]

Where about Cincinnati do you get your body fat testing done? Been looking around to no avail!