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  1. #1
    Registered User Work-Hard's Avatar
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    GET TO THE CHOPPA!!!! 2011 contest prep journal

    So the time has come and another season is rapidly approaching, and as I gear up for my next round of shows I figured It was time to start another journal. I've had an 18month long offseason where I focused primarliy on bringing up my back and hamstrings, never missing a workout and eating my way to a fairly respectable 215lbs.

    I feel I've made some major improvements to my physique as well as some of my core lifts. Some Pr's from this offseason were DL 425x4 (+ 110lbs from previous off season) Bench 285x5 (+ 60lbs from previous off season) and Squat 425x2 (+175lbs from previous offseason).

    My main training style is a HIT Hybrid where I implement its basic principles (good form, slow negatives and intesity boosters), but I try to hit a few different rep ranges per body part (4-6, 8-10, 12-15) with about 8-10 sets per large muscle groups and 6-8 sets per smaller muscle group.


    I am starting 18 weeks out from my first show and about 24 weeks out from my last show.

    Schedule is tentatively as follows.
    INBA Iron Gladiator First week of April
    NPC Orange County Third week of April
    INBA So. Cal Second week of May

    Starting Macro's are Pro 240 / Cho 340 / Fat 45

    So, welcome to my journal. I hope to exchange a few laughs, share some opionions and make a few friends The time has come to

    Tim
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  2. #2
    Registered User Work-Hard's Avatar
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    Hams and Hyper Back

    Today was the first workout since I officially started prep. Went in with a game plan and executed it to the T, giving the ol' hammies a pretty good beatdown. I recently picked up a set up motorola blue tooth headphones for the ipod and man do they kick ass. No more tangled wires, or falling out earbuds for me. If your in the market for a new set of headphone I highly recommend them. On another note, yesterday I went to our satellite location to quote a job, and was inside for about an hour. I returned to find that somebody had ripped off two of my screw on hubcaps.....Honestly, if your going to steal something don't do it half ass.....and really who steals TWO hubcaps off of a base model HHR......Death to hubcap thiefs!!!

    SLDL 315x7rp3rp2, 315x6rp2rp1
    GM's 225x6rp2, 225x5rp1
    GHR BWx8, BWx7
    Standing leg curl 42.5x8rp2rp1, 42.5x7rp2
    Seated Leg Curl 110x15, 110x12+3forced

    DB Row 75x6x6
    Lat PD machine 170x6x6

    Song of the day.

    Tim
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  3. #3
    ur not ur f*cking khakis bwelch1985's Avatar
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    Awesome! Lookin forward to following along buddy!

    Looks like it's gonna be a great crew of bb.com preppers in 2011.
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  4. #4
    Registered User zmcdole's Avatar
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    Thanks for stopping by my log. Good luck with your prep. Looks like you got a good plan.
    1708 total @220 Raw
    Improve my total every time I step on the platform.

    Being a male is a matter of birth. However, being a "man" is a matter of choice.

    Photo in Avi is not current, I'm way fatter now.
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  5. #5
    Registered User Work-Hard's Avatar
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    Originally Posted by bwelch1985 View Post
    Awesome! Lookin forward to following along buddy!

    Looks like it's gonna be a great crew of bb.com preppers in 2011.
    Originally Posted by zmcdole View Post
    Thanks for stopping by my log. Good luck with your prep. Looks like you got a good plan.
    Thanks for stopping in guys, it should be a hell of a ride.
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  6. #6
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    Darn impressive improvement in your bench, squat and deadlift!! Holey cow. Looks like this is starting off pretty good. Good luck!!! Ill be joining the spring '11 prep crew as well.
    "Who the Son sets free is free indeed....."

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  7. #7
    Registered User Work-Hard's Avatar
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    11/4/10 Quads/Shoulders

    Went in today and really killed it. Squats felt good so I decided to add an additional set promptly followed by DB split squats. Needless to say, my stomach was a bit uneasy and by the time I was ready to work shoulders, I had to sit down for about five minuest and prepare myself mentally. All in all great workout.

    Rating 9.5/10

    Squats 315x8, 385x5, 385x4
    DB Splits 85x6, 85x5
    Leg Press (machine) Single leg170x8 Two legs x 10, Two legs 310x8 drop 170x5 (single leg)
    LEg Extention 130x12+1 Neg, 130x10+3 Neg

    DB Shoulder Press 90x8, 95x6
    Leaning Lateral Raise 45x8 Rp2, 45x6rp2
    CS Rev Lateral 35x8rp2 35x5rp2
    Cable upright row 65x15

    Song of the day

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  8. #8
    Registered User Work-Hard's Avatar
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    Originally Posted by AustrianOakJr View Post
    Darn impressive improvement in your bench, squat and deadlift!! Holey cow. Looks like this is starting off pretty good. Good luck!!! Ill be joining the spring '11 prep crew as well.
    Thanks Oak! My Dad was a competitive power lifter in the 80's and he worked with me and pushed me quite abit this past off season.

    Here's a pic of my old man.

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  9. #9
    Registered User Work-Hard's Avatar
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    Updated Pics

    We'll here are some pics to reference a starting point. This week went really well and I dropped from 218 to 213. I expected 3-4 pounds so I'm happy with the first weeks outcome. I also expect next week to slow significantly as I am expecting to lose 1-2 lbs a week from here on out.





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  10. #10
    ur not ur f*cking khakis bwelch1985's Avatar
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    those wheels are straight up mind blowing!
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  11. #11
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    Yep...thats some serious leg mass there, man.
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  12. #12
    Registered User Work-Hard's Avatar
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    11/6

    Back/Bi's

    Rack Pull 405x5 405x4 (Wide Grip)
    BB Row 245x6rp2, 4rp2
    Neu Chin 6rp2, 4rp1
    High Cable Row 90x6 drop 60x4, 80x5 drop 60x3
    Seated Row 60x11, 50x10
    DB Row 70x15

    BB Curls 95x6, 95x6+2 Neg Drop Barx8
    Hammer Curls 50x8, 50x6 drop 30x3
    Single Arm Preacher 35x8rp2, 35x7+3Neg
    Conc. Curl 25x12, 20x14

    Abs

    Great workout! Back was absolutelt fried. Experimented with a wider grip on the rack pulls and felt it a ton more in the lats and less in the traps. I really liked it and will keep with it for a little while. Arm pumps were pretty killer as well, but I very rarley seem to get sore arms. I know this is not always indicitave of stimlulating muscle growth, but I do like to make them sore once in a while. Any suggestions?

    Also, the owner of the gym was in on saturday and he approached me about the upcoming contest season. I let him know what shows I was planning on and he offered to pay the entry fees and hotel accomadations if needed. All in exchanges for wearing his shirts and helping to promote the gym. I'm pretty stoked.

    Song of the day: The Showdown (Christian thrash metal) Anybody recognize the dude on the cover

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  13. #13
    Registered User Work-Hard's Avatar
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    11/7

    Chest / Tri

    BB Bench 245x5, 245x5 drop 225x4 drop 135x8
    Dip Machine 210x8 rp2 rp1, 220x5 rp2
    DB Fly 35x12, 35x10 rp3 rp1
    Incline DB Press 70x8, 70x6 drop40x6
    Pec Deck SS Chest Press Machine 85x15/90x13, 85x12/90x10

    Single Arm Dip 100x6+3Neg, 100x5+3Neg
    DB Skull 35x7rp2, 35x5+2forced
    Bench Dip 45x15drop BWx6, 45x7 Drop BWx6
    Single arm Rope Ext. 20x10drop10x5, 15x12drop10x3

    In and out in under an hour. Drenched in sweat and feeling good.
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  14. #14
    Registered User Work-Hard's Avatar
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    Originally Posted by bwelch1985 View Post
    those wheels are straight up mind blowing!
    Originally Posted by AustrianOakJr View Post
    Yep...thats some serious leg mass there, man.
    Thanks guys! They are definately a genetic strong point. Now If I could only get Oaks upper body, things would be golden.
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  15. #15
    Registered User Work-Hard's Avatar
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    11/9

    Hams / Arms

    Wide Leg Press (driving through hells) 4ppsx8rp4, 4ppsx6rp3rp1
    DB SLDL (single Leg) 80x8, 80x7 Drop DBL Leg 80x7
    Standing Curl 42.5x7rp2rp1, 42.5x6rp2, 42.5x5rp2
    Seated Leg Curl (Dbl Leg) 110x13, (Single Leg) 50x10rp2

    Cable Curl SS Cable PD
    35x6x6 / 60x6x6

    AB's

    Decent hammy session. My back was still pretty sore from back day on Saturday so I opted not to do heavy SLDL's or GMs. The Wide LP really hit the ham/glute tie in well and the DB SLDL's were a nice change of pace. Started cramping pretty bad by the end of the session.

    I have been alternating working arms and back twice a week (Power/Hypertrophy) for a couple months now and have been noticing improvements in both areas. I will continue this till I no longer feel like I am recovering due to the caloric deficit.

    Followed todays forwout with some intense stretching and foam rolling. I really need to do a better job of staying on top of that.

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  16. #16
    Registered User Work-Hard's Avatar
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    11/11

    Quads
    Squats 315x8, 365x6, 365x5, 215x25
    DB SS 85x8, 85x6
    DB Squat 85's x 12, 85x8 drop BWx5
    Single Leg Press 130x10rp2, 130x8 Drop dbllegx10
    Leg Ext 110x12rp3 110x10 rp2 rp2 rp1

    Shoulders
    Upright Row 50persidex7, 50x6rp2
    Lateral Raise 45x8 drop 30x4, 45x6 drop 30x3
    DB Shoulder Press 75x12, 75x10, 75x8
    Rev Lateral 25x12, 25x8rp2

    Burned through the Quad workout at a wicked fast pace. I finished in around 40 min nauseated, fatigued and legs pumpd to max capacity. I had to take a few minutes before moving on shourlders and even at that point I didn't feel comfortable pushing heavy weight over my head at that time. So we started with upright rows and moved on from there. it was a nice change of pace changing the movements around. I may try and do this a little more often.

    Weight hasn't moved this week, so It is going to be time to add in some cardio. Starting next week I will add 30 min cardio on off days, but I will keep cal consistent. My next move will be to remove about 25 carbs from off days. I am determined to take things nice and slow and not make any rash decisions. I don't want to move to fast and burn out on low cal and high cardio.

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  17. #17
    Registered User Work-Hard's Avatar
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    Thumbs up 11/13

    Back/Bi's

    BB Row 255x6, 255x5rp2rp1
    Lat Machine 190x8, 190x5+1FR+3neg
    DB Row 95x10, 95x6rp2rp1
    Rack Pull 315x10, 315x9
    Neutral PD 80x10, 80x8rp2rp1
    Seated Row 50x15

    DB Curl 95x7, 95x6+3Neg
    DB Curl 40x8, 40x6rp2
    Hammer Curl 45x12, 45x10rp2rp2

    Worked a little higher volume today cause things were feeling good. very pleased with how things went.
    Preacher Curl 45x12, 45x10rp2rp2
    Conc Curl 20x15drp15x7
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  18. #18
    Registered User Work-Hard's Avatar
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    11/14 Chest/Tri

    BB Bench 245x6, 245x5drop225x4drop135x10
    DB Bench 100x6, 100x5drop80x4
    Dip MAchine 210x10, 210x8rp2rp1
    Incline Fly 40x10, 40x8rp2rp1
    Incline DB Press 70x10, 70x7rp3
    Cable C/O 25x15

    Single Arm Dip Machine 105x8, 115x6+2FR+3Neg
    DB Skull 35x8, 35x6rp2rp1
    Bench Dip 55x8, 55x6rp2rp1
    Tri PD 60x9rp3rp2rp1
    Rev pd 10x12rp3+3NEG

    Things this week went well all numbers were up from last week, but the weight hasn't budged. My waist has lost just under an inch so I know things are heading in the right direction, but I would still like to see the scale move. I am going to start adding in some cardio, starting with 3 days a week LISS for 30min (off days). My next move will be to remove 25grams of carbs from my cardio only days, but hopefully the cardio alone will keep things moving for the time being.

    On another note, My back,it bands and traps have been staying pretty tight as of late. I definately need to stay on top of the foam rolling and stretching. Also going to make a visit to the chiro this weekm, to make sure things stay in working order.
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  19. #19
    Registered User IronResolution's Avatar
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    Great workouts...
    ... Awesome music!

    Lamb of God Pre and Intra Workout = win.
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  20. #20
    Registered User Work-Hard's Avatar
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    11/16

    Hams / Back Hyper

    SLDL 315x8, 315x8, 225x8 w/ pause at the bottom
    GM's 225x8, 225x8
    GHR BWx8, 7
    Seated Leg Curl (single) 50x10, 50x9+3Neg, 50x8rp2rp1rp1
    Standing LEg Curl 15x15x2

    Row Machine 70x6x6
    Lat PD SS High Row 70x6x3/70x6x3

    Good session. I was really feeling the sldl's with the pause at the bottom. The main reason I incorporated theses was to make sure I was really feeling the hammies work and stretch. GHR's are starting to cause some pain in my left knee, so it may be time to cycle them out for a little while.

    For anybody who is tired of their headphones getting tangled up when training, check out the Motorola Roker blue tooth headphones. My wife bought me some for fathers day and they totally rock. I am able to leave my Ipod in my gym bag set it on shuffle and go.

    Song of the day
    Black Sabbath - Heaven and Hell......because few vocalist are as good as Ronnie James Dio


    Bonus song of the Day
    I actually used the begining of this song for my routine the last time I competed
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  21. #21
    Registered User Work-Hard's Avatar
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    Originally Posted by IronResolution View Post
    Great workouts...
    ... Awesome music!

    Lamb of God Pre and Intra Workout = win.
    Thanks for stopping in dude. Music has always been a huge part of my life. So much so I work at Fender Musical Insturments and am around musicians all day long. It's a pretty sweet gig.
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  22. #22
    Registered User Work-Hard's Avatar
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    11/18 Quads / Shoulders

    squat 315x6, 365x5, 365x5, 405x2
    Front Squat 135x8, 135x7
    Leg Press 6ppsx8, 7ppsx6rp3rp2rp2, 3ppsx14
    Leg Ext. 110x11, 110x9rp2rp1, 70x15

    DB Shoulder Press 95x6, 95x5
    Seated Upright Row 40x8, 40x6rp2rp1 ss DB Press 40x15
    Cable Lateral 20x9, 20x8rp2+2par
    Bent Rear lat raise 20x12, 20x10rp2+1par

    Calves
    Seated Calve raise 90x8rp3rp3rp2rp1, 90x6rp2rp2rp1

    Legs felt decent today. I was definately feeling the leg press as my legs were already pretty smoked. I utilized a 5 second negative with explosive positives and no rest at the top of the movement. I did have some pretty intense leg vascularity after all was said and done.

    Shoulder press went up ok, but didnt feel real smooth. I actually really like using the smith machine for shoulder presses but our has been out of commission for the past few weeks. hopefully its up and running soon. I experimented with a different plane of motion for the rear delts and It worked really well. definately going to stick with it for a while.

    song of the day
    Tim
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  23. #23
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    Nice leg work, man. Big time squat strength!! Im especially liking the killer death drop on the leg press.....that takes balls.
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  24. #24
    Registered User zmcdole's Avatar
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    Crap!! I'm at work and I can't see any of the pics or vids. I'll be checking it later at home. Awesome log!!
    1708 total @220 Raw
    Improve my total every time I step on the platform.

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  25. #25
    Registered User zmcdole's Avatar
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    I'm a fan of Static X intra workout for sure!
    1708 total @220 Raw
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  26. #26
    Registered User Work-Hard's Avatar
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    11/20 Back/Bi

    P/U (weighted) 25x5rp2, 25x4rp2 drop BWx2
    BB Row 255x7, 255x6rp2drop225x2
    DB Row 100x9, 100x7rp3rp1
    Neutral PD 85x9, 85x6rp2rp1
    Seated Row 100x7, 100x5drop70x5drop50x5
    High Row 50x15, 50x10rp2rp1

    Seated DB Curl 40x7, 40x5rp2rp1
    Spider Curl 30x8, 30x6rp2rp1
    Spider Hammer 30x10, 30x9+2par
    BB Curl 55x8rp4rp3rp2+3neg
    Preacher Machine 45x15, 45x12

    Good Sesh. Went in on a mission and knocked it out. weights went up on all the prime movements and had some major pump going on in the back, and bi's. played with the db rows a little, and deloaded at the bottom of the movement, It really took alot out of me.

    Motivation of the day for back
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  27. #27
    Registered User Work-Hard's Avatar
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    11/21 Chest/Tri

    BB Bench 245x7, 245x6
    Bench Machine 210x12rp3rp1, 220x8rp2rp1/2
    DB Inc 85x8, 85x7+2FR
    Dip Machine 230x8rp2rp1, 230x7+3neg
    DB Fly 40x12, 40x8rp2
    Cable C/O 25x15

    Single Dip 115x8, 120x5+3neg
    db skull 35x10, 35x7
    overhead cable ext. 42.5x12, 50x8rp2rp1
    Bench Dip BWx15, BWx12rp2

    early morning workout followed by soyrizo, egg whites and flatout flabread. Weighed in at 210.5, a 2.5lb drop from last week. Going to stick with the same macros and cardio regimine for the time being. Definately looking forward to Thursday to enjoy some thanksgiving dinner. I purposely started prep this early so I could enjoy thanksgiving and christmas dinners with the family.

    On tap for tonight are hams and arms. I took wednesday off to enjoy a nice 5day weekend with the wife and kids. Probable looking to hit the Zoo and Knotts Berry Farm, for some quality time.

    As we approach the Holiday season, I wanted to share a video that isn't necessarily inspiration for bodybuilding or training, but more life in general. This video was so powerfull and moving it actually brought me to tears as I watched while holding my son, and I thought it would be nice to share it with those who may not be fans of country music.

    Tim
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  28. #28
    Registered User Work-Hard's Avatar
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    11/23 Hams/Arms(hyper)

    SLDL 315x6, 315x5 drop225x7
    Single LP 2ppsx6, 2ppsx5rp2+3neg
    GM's 225x9, 225x6drop135x7
    Standing Leg Curl 50x11, 50x8rp2rp1
    Seated LEg curl (single)50x14, (Double)50x13

    Incline curl SS Bench Dip
    30x6x6 / bwx6x6

    Cable Curl SS Rope PD
    35x10x4 / 50x10x4

    Good session. I hade to get in a little later than normal, because I had to work late. I didn't get into the gym till around 730, but I kind of liked getting in one more meal and a little more water. I felt strong, the only problem was I couldn't fall asleep until around 11:30....good thing I'm on a long weekend.

    Really focused on geting a good stretch and pause at the bottom of the SLDL's and I changed the angle of the seat on the LP. It seemed to activate a little more glute on the positive and ham on the negative. I'm going to keep this seat position for a while.

    song of the day
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  29. #29
    Registered User Work-Hard's Avatar
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    updates to follow shortly....In the mean time please enjoy this clip of the day, Christmas Season is officially upon us.

    Tim
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  30. #30
    Smokin Blazed's Avatar
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    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
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    How tall are you? Whats weight like? We are both doing shows around the same time.
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