OoFaP's Quest to the Pro Ranks

[OoFaP]

For those of you who don't know me, my name is Adam Pfau. I competed in the INBF Natural Connecticut last year as my first show and won the Junior class and placed 3rd in the open light weights. My previous journal is here: http://forum.bodybuilding.com/showth...hp?t=126669153

I'm 13 weeks out today from the same show I did last year. This year I hope to win my class. I'm also planning on doing the INBF Hercules which I am 15 weeks out from today.

My routine is a 4 day split. I follow a 4 week rep cycle. Week 1 is 3-5 reps, week 2 is 8-10 reps, week 3 is 6-8 reps, and week 4 is 10-15 reps. I do cardio everyday. On workout days I do it post work out and off days I do it after my first meal. My split is:

Sunday: Chest/Shoulders
Monday: Cardio
Tuesday: Back/Traps
Wednesday: Cardio
Thursday: Arms/Abs
Friday: Legs
Saturday: Cardio

Here are some pictures from my last prep:

[OoFaP]

Here are pictures from the end of my bulk. I felt really fat here. I was 192.3 here on February 23rd.

[OoFaP]

These are 2 weeks into my diet from earlier today. I weigh 185.7 here.

[xKyle10]

1st


dis sho am good


looking good, lets do this adam

need to work on your posing with the hammies in the side chest

[OoFaP]

1st


dis sho am good


looking good, lets do this adam

need to work on your posing with the hammies in the side chest

Yeah posing needs work in general. My lat spreads needs a lot of work too. The judges said my lats were the only part that needed work last time and although they were right, I think 50% of it was just poor posing.

[xKyle10]

Yeah posing needs work in general. My lat spreads needs a lot of work too. The judges said my lats were the only part that needed work last time and although they were right, I think 50% of it was just poor posing.

Are you doing the prep yourself again? Definitely could contact Jeff Alberts @ 3DMJ, he has a well-known reputation for being a pose-fixing god

[OoFaP]

Are you doing the prep yourself again? Definitely could contact Jeff Alberts @ 3DMJ, he has a well-known reputation for being a pose-fixing god

Yeah I'm doing everything myself again. I'll have my posing down by the end. I just haven't practiced enough during my off season.

[xKyle10]

Yeah I'm doing everything myself again. I'll have my posing down by the end. I just haven't practiced enough during my off season.

I gotcha, ish is expensive.

You ever do glute ham raises? I'd try those and reverse hypers, maybe sumo deads as i know you have problems with SLDL?

[jaredmus]

Adam looks like ya put some real solid size on your arms and legs/
Keep that size man whatever ya do
Idk if youll make lightweights again possibly mids
I think in all honesty gotta keep pounding that middle back with close grip pulldowns and rows, That I would say is your only weakness is your back everything else looks real good

My good friend teen bodybuilder of the year 2009 brody bloom is hitting those shows too i think

keep it up man Ill be following along

[roms15]

in on this, your arms exploded on your bulk

also the difference for the first 2 weeks of your cut is really good, you should keep on posting pics every week or two so we can track progress

[co1e_train]

You look considerable larger man! Will be following and learning for sure!

[OoFaP]

Adam looks like ya put some real solid size on your arms and legs/
Keep that size man whatever ya do
Idk if youll make lightweights again possibly mids
I think in all honesty gotta keep pounding that middle back with close grip pulldowns and rows, That I would say is your only weakness is your back everything else looks real good

My good friend teen bodybuilder of the year 2009 brody bloom is hitting those shows too i think

keep it up man Ill be following along

Thanks brah. I'm hoping my back looks better once i hit the poses right and I'm leaner. It surprised me how good it looked last time when I stepped on stage.

I've seen pictures of that kid and he's huge.

in on this, your arms exploded on your bulk

also the difference for the first 2 weeks of your cut is really good, you should keep on posting pics every week or two so we can track progress

Thanks. Yeah the 2 weeks is pretty noticeable but I think it's because I was really bloated. I will be posting pictures here every 2 weeks.

You look considerable larger man! Will be following and learning for sure!

Thanks brah.

[BaFtub]

In on this. Old school teen misc gon' unite.

[fittofattofit]

Already looking significantly more shredded than your 'end-of-bulk' pics.
No problem with your lat development this time!
What weight were you on stage at last year, and what weight are you aiming for this time?

[OoFaP]

In on this. Old school teen misc gon' unite.

Haha looking forward to seeing you at the Hercules...unless I win my procard at the Connecticut show two weeks before first

Already looking significantly more shredded than your 'end-of-bulk' pics.
No problem with your lat development this time!
What weight were you on stage at last year, and what weight are you aiming for this time?

I was 157 completely dry the morning of the show. I stepped on stage at about 160. I don't really have a set weight. I know my condition can improve slightly so 165 seems like a solid number give or take a few pounds. That would be an 8 pound gain which seems like a lot especially if my condition improves. If for some reason I'm ready at 170 then I'll just have to jump up to the middle weights but I tend to lose more weight than it seems like I have to lose when I diet.

[sloboda]

damn brah. how'd you manage to get picasso to do your color for your competition?

[bwelch1985]

Looking good man. 13 weeks is not a ton of time to drop 20+ lbs but given your dedication/consistency I believe you can get it done.

So what's the diet looking like this time around? I know you like to keep it constant from day to day so lets see what kind of meals you'll be eating

[OoFaP]

damn brah. how'd you manage to get picasso to do your color for your competition?

He goes to my gym 13 weeks til you get to slap my ass again. Can't wait.

Looking good man. 13 weeks is not a ton of time to drop 20+ lbs but given your dedication/consistency I believe you can get it done.

So what's the diet looking like this time around? I know you like to keep it constant from day to day so lets see what kind of meals you'll be eating

I'd love it if it turned out to be less than 20 but we will see. I'm about the same leanness as I was last year at 13 weeks out. I have pictures in my bodyspace as my first set of progress pictures.

This is my diet right now on training days:

Meal 1:

120 grams oats
36 grams Myofusion
2 Whole eggs

Meal 2:

120 grams oats
5 ounces chicken

Meal 3:

100 grams oats
5 ounces chicken
15 almonds

Meal 4:

8 oz 93% lean beef
Thomas Whole wheat bagel

Meal 5:

6 oz 99% lean turkey
Thomas whole wheat bagel

Meal 6:

33 grams Casein
20 grams peanut butter
2 whole eggs

Totals are: P:322.3 C:345 F:99 Calories: 3,560.2

That also includes the protein from 2 servings of Star Chem Labs Evolution x7.

On off days it's the same thing except I drop the oats to 100, 100, and 80 and I have 1 less serving of my aminos. My calories are about 1,000 higher at this point than they were last year. My next move will be to drop one of the bagels whenever I stall.

[OoFaP]

3/13/2011- Chest/Shoulders

This is my 10-15 rep week. The way I'm doing it is I'm doing my main compound exercises 10-12 and my isolations 12-15. This is the first time I went this high on the reps in a while and it was brutal. My weights shot down and I felt really weak.

Smith Machine Incline Bench

215x12
205x10
205x8 Drop Set 135x7

Dumbbell Flat Bench

85x9
70x10
70x11 Drop Set 55x5

Incline Fly Machine

60x15
60x13
60x13 Drop Set 40x5

Hammer Strength Decline

230x12
250x12
250x11 Drop Set 180x6

Life Fitness Fly Machine

115x15
115x13 Drop Set 85x5

Seated DB Lateral Raises

30x12
30x12
30x12 Drop Set 20x5

Reverse Icarian Lateral Raise Machine

35x15
35x13
35x12 Drop Set 25x3

Life Fitness Rear Delt Machine

115x15
115x15
115x13 Drop Set 85x5

Rear Delts Leaning on Bench

20x12
20x12
20x12 Drop Set 15x5

Reverse Body Master's Shoulder Press

90x12
90x12
90x10 Drop Set 50x5

Cardio

30 minutes Elliptical: Level 12 Speed ranging from 7.5 to 8.

[StevenNevets]

moar workouts

[OoFaP]

moar workouts

Check my old log linked at the top for all my work outs since August. I'll be putting them here as I do them from now on.

[OoFaP]

3/14/2011- Cardio

30 Minutes Treadmill: Incline 10, speed 3.2.

Since I ate before and didn't do it fasted, I tried to do higher intensity at a lower incline but my shins started hurting so I just did the same thing I was doing when I did fasted. For some reason it was 10 times harder than when I did it fasted.

[OoFaP]

3/15/2011-Back/Traps


Wide Grip Pull Ups

BW+10 x12
BW+10 x11
BW+10 x9 Drop Set BWx2

Reverse Grip Pulldowns

140x12
140x12
140x12 Drop Set 110x5


Straight Arm Pulldowns

50x15
50x15
50x15 Drop Set 40x5

Wide Grip Cable Rows

180x12
180x12
180x12 Drop Set 140x5

Chest Supported T-Bar Rows

100x12
100x12
100x12 Drop Set 45x6

Rack Pulls

405x12
405x10

Machine Shrugs

450x12
450x12
450x12 Drop Set 270x10 Drop Set 45 lb. Plate Shrugs x12

Cardio

30 Elliptical: Level 12, Speed 7.5 to 8.

[N01SYtZ]

in for a fellow ny brah! dooo work !

[Warrior9]

in man, good luck.
looked good last competition, you gained a ton of size and if you can nail conditioning, gonna look like da beast

[StevenNevets]

Check my old log linked at the top for all my work outs since August. I'll be putting them here as I do them from now on.

dat layne norton split. gonna try it after summer when I bulk hard again


I've actually been on a similar routine as you.

Monday – Arms
Tuesday – Calves/Legs
Wednesday – Back/Traps/Rear Delt
Thursday – Off
Friday – Chest/Shoulders
Saturday – Abs/Calves/HIIT
Sunday – Off


And I do quite a few dropsets, not so much supersets or any other high intensity techniques.



couple questions
Why rear delt with chest instead of back?
Would laynes routine be unoptimal without supersets on hyper days? My gyms pretty big and most exercises would be annoying to superset.



Good luck with prep.

[Webber91]

In fo' journal #2

Macros looking sweeet too man, brb cutting at 3500 calories

[OoFaP]

in for a fellow ny brah! dooo work !

in man, good luck.
looked good last competition, you gained a ton of size and if you can nail conditioning, gonna look like da beast

thanks brahs

dat layne norton split. gonna try it after summer when I bulk hard again


I've actually been on a similar routine as you.

Monday – Arms
Tuesday – Calves/Legs
Wednesday – Back/Traps/Rear Delt
Thursday – Off
Friday – Chest/Shoulders
Saturday – Abs/Calves/HIIT
Sunday – Off


And I do quite a few dropsets, not so much supersets or any other high intensity techniques.



couple questions
Why rear delt with chest instead of back?
Would laynes routine be unoptimal without supersets on hyper days? My gyms pretty big and most exercises would be annoying to superset.



Good luck with prep.

I do rear delts with chest just because chest is a quicker work out. Back is more intense and longer so I don't really want to do more after since I already do traps. My chest/shoulder day only takes a little over an hour with rear delts in there. I also like hitting rear delts twice a week. Once directly and once indirectly with back.

I think super sets make the routine worse actually but I don't see any other way to do it without the work outs taking too long. Back and chest super setted took a little over an hour. Individually it would be almost 2 hours. If you could set it up where it won't take as long or you don't mind being in the gym that long then it's fine. It would most likely be better. I hated super setting everything which is part of why I stopped the routine.

In fo' journal #2

Macros looking sweeet too man, brb cutting at 3500 calories

Haha 3,500 is 1,000 higher than last year at this point. Feels good man.

[barilla]

in on diss
starting to look great just from those 2 weeks of dieting, keep it up big boy...mwaaahh kissiess

..wut

[OoFaP]

3/16/2011- Cardio

30 Minutes Treadmill: Incline 10, speed 3.2.