HERE WE GO AGAIN!!!
Well, I have been at this for three years now. I've had a new goal in mind each time I have set out on this journey. My first goal was to get on stage and look like i belong .....just to try my hand at the sport. My first year I went at it alone, very ignorant of the sport in general and guided by some great people here on the forum. I placed 2nd in the novice middle class at the '08 NGA Olympus and lit a fire to really dig in and get serious. In 2009, my goal was to win my class at a pro-qualifying show. I accomplished this winning the middle weight championship (and very close to an overall victory) at the INBF Natural USA (Oct '09) and was also the the middleweight champion at the OCB Empire State Championships (Nov '09).
This year, I am coming off an extended off season and my eye is on the prize.....my professional status. Im starting bigger and leaner than I have ever started a prep before. I am going to push like I have never pushed before. I will be training smarter and more efficiently than ever before.....and I am ready and willing to bring the pain in order to get there!! God willing, I will be hitting the stage sometime in the late spring/early summer. I have some tentative shows in mind but I wont decide until I have surpassed last year's conditioning by a mile or so. Team 3DMJ has graciously offered me a 50% scholarship/sponsorship for the 2011 season so we are about ready to get down to business! Eric Helms and I talked on the phone last night and I am really excited to see what the team can help me accomplish.
So heres the starting stats......
Starting weight:
181 lbs (5'8" tall)
Current Diet (which may change under advice of 3DMJ):
200 Protein
300 Carb
55 Fat
Current Training Protocol (again, while I wait on my orders):
6 Day split, 1X per week per bodypart (except legs - 2x per week), power and hypertrophy work done in same session. Im am currently battling some back injuries so my training has been careful around the rehab of my lower back. I just visited a new physical therapist today who has a lot of experience working with weight training athletes. He seemed very optimistic about my future and we made some significant progress in just the first visit. More about that as we go.
Mon - Chest/Tri
Tues - Ham/Glutes
Wed - Abs/Calves
Thurs - Upper Back
Fri - Quads
Sat - Shoulders/Traps
Cardio - little to none as of right now.
Heres a pic taken on Monday.....I took it for the BB.com transformation contest......pale, unshaven, unflexed, no pump and 3 lbs New Years Eve bloat (ya gotta work it a little bit with the "before pic" ). It aint pretty......but this is the worst we'll see for a long time! (I took it with the newspaper as per contest rules.....why not try, right?).
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So here we go. Any suggestions, help or encouragement is always welcome. And I am always happy to offer whatever I can to help others, so hit me up if you need it! Lets get down to bidness!!
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01-04-2011, 04:26 PM #1
AustrianOakJr's journey to SHREDVILLE!! 2011 with Team 3DMJ
Last edited by AustrianOakJr; 01-04-2011 at 04:31 PM.
"Who the Son sets free is free indeed....."
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3DMJ Athlete
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01-04-2011, 04:27 PM #2
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01-04-2011, 04:37 PM #3
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01-04-2011, 04:39 PM #4
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01-04-2011, 04:47 PM #5
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01-04-2011, 05:26 PM #6
Oh yeah! It's officially on. Can't wait to see your progress. There are going to be big things for you this year, I can feel it. I'll be planning on keeping up with the journal of course, but also touching base with you outside of here, trying to get some training sessions and such, especially as you get closer.
In fact, if you ever need some good eats with macro's provided just give me a call. We'll cook you up something macro friendly
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01-04-2011, 05:30 PM #7
- Join Date: Oct 2008
- Location: Centereach, New York, United States
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Hey buddy, you are a cool as guy and it was really a pleasure to meet you last year. Look forward to duking it out on stage once again
Instagram - @gourmetpaul
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01-04-2011, 05:31 PM #8
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01-04-2011, 05:34 PM #9
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01-04-2011, 06:20 PM #10
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5093
Right on! Even in the "let it all hang out" before pic you can really see some solid improvements! Excited to follow this and best of luck this year!
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
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01-04-2011, 06:27 PM #11
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01-04-2011, 06:31 PM #12
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01-04-2011, 07:06 PM #13
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01-04-2011, 07:30 PM #14
Thanks for the support, guys. Stay with me....I will need the accountability and the help along the way.
Yes....its been a while since we have trained! I will look forward to that......and I might take you up on that meal sometime. Might be better to do it before my carbs drop to nothing or we'll all be sitting around eating chicken and broccoli. Thanks for the support, Matt.
You thinking about the Arnold again??
The pleasure was mine.....watching you transform since I first saw your thread as a giant fatty to ripped freak show celebrity status here on BB.com. It was definitely good to meet you. Ill be looking forward to the next round, for sure.
Great minds think alike!
Thanks man! Good to meet you too. Unfortunately, at the time I didnt know you as "Baftub" the striated freakshow......ive been keeping up ever since though.
I'm still pounding the legs and although they didnt come up as dramatically as last year, I did manage another 1/4-1/2 inch on them at their largest. So, ill take it considering I havent been able to squat in about 5 months.
Thanks Luke.....that means a lot coming from you. Ill get some better pics up within a week or so that are a little more flattering. Im trying to make things as dramatic as possible.
Yes, I heard a couple good things about some of those guys. I heard they got one of em off that show "dirty jobs" and another one has single-handedly driven the General Mills stock up by 10 points with his purchases of pop tarts. Those are credentials that will come in handy.
Seriously though....im looking forward to seeing how they will help me. I came so close last time to that elite level of conditioning I need for the card.....im hoping by bringing in the professionals much earlier this time they can keep me from screwing up out of the gate.
Thanks for being here, Rich. Your drive and ambition is very motivating and humbling for me. Keep cranking away.....you inspire more than you know.
Im sure there must be modeling opportunities for ghostly-white-bodybuilders-who-can't-take-a-good-pic-to-save-their-life somewhere. Ill keep my eyes out.
Glad to have you along!"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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01-04-2011, 07:36 PM #15
- Join Date: Feb 2009
- Location: Stephens City, Virginia, United States
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In for sure! Kill it man! Looking forward to be traveling the path of prep together!
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"And we know that all things work together for good to them that love God, to them who are the called according to his purpose." Romans 8:28
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01-04-2011, 07:50 PM #16
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01-04-2011, 07:58 PM #17
do it up sean, I would love for you to get what you deserve I nice big ol Pro Card. Im in your corner buddy
"You Must Show No Mercy..Nor have any belief whatsoever in how others judge you.. For your greatness will silence them all"
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01-04-2011, 08:22 PM #18
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01-04-2011, 08:25 PM #19
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01-04-2011, 08:35 PM #20
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01-04-2011, 09:32 PM #21
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01-05-2011, 03:43 AM #22
Im glad to see you going for it. Im keeping an eye on your thread. Keep plugging.....are you going to hook up with a coach at some point?
Oh.....I am bringing my snow suit 'cause I expect it to be down right frigid if im gonna see you in town.
Thanks man. Im glad to have you. You were shooting to get ready in early spring, right?
I cant wait either.....except for the whole low bodyfat, low carb, haze....I can wait for that. But I am down-right psyched at this point!
Last season I was as light as 162.5 at my most depleted. I was about 166 carbed up. So I am within 19 lbs of my depleted show weight, but im prepared to lose as much as I need in order to see gnarly glutes and hams.
Glad to have your support, guys. Thanks.
Good to have you too. Especially since you're kinda taking the reins. ;D"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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01-05-2011, 04:16 AM #23
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01-05-2011, 05:10 AM #24
- Join Date: Jun 2006
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In on this! You're a great poster on BB.com and it's time to bring home an overall or two! Get it!
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01-05-2011, 05:26 AM #25
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01-05-2011, 05:45 AM #26
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01-05-2011, 02:59 PM #27
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01-05-2011, 03:39 PM #28
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01-05-2011, 04:58 PM #29
Its looking like a real good spring/summer season around here on BB.com. Lots of great athletes getting ready to make a run. I hope you are right about the overall....im in it to win it. Thanks Paul.
Thank you. I really try to make a point of helping people on this forum b/c I feel a bit indebted to it. I would never have gotten on stage as successfully as I did if it weren't for others giving me advice when I started. The least I can do is pay if forward a bit.
Yep....its gonna be fun. Are you still thinking about coming out here in April? Or are you doing an NGA show elsewhere?
Thanks guys....glad to have you along.
Ah...c'mon. Whats the worst that could happen??......my diet and training drives me to insanity and I take up zoomba instead......"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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01-05-2011, 05:00 PM #30
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