First offseason ---> First show!

[xStevenx]

40 Weeks Out
2014 Mr. Rochester!


OK! New log! Here is the plan for this time around.


Health:
I am going to focus much more on my diabetes. Trying to keep blood sugars and insulin as stable as I can. I had some talks with some older diabetics, and after hearing all the horror stories, amputations, eye problems, kidney issues. I need to keep them more in range. To me health is too important!

I see this as Health Building, if the body gets bigger in the process then cool!

Relationships:
I let this prep get between my wife and I too much. I felt terrible. I was a different person, a complete jerk. So I am working on fixing that. Want to spend more time together.

Typically, I prepare all my meals the night before, which leaves me in the kitchen for hours every night. So this week, I got the whole week ready, and in tupperware on Sunday. That way I have the whole night free!

Not only my Wife and I's relationship. I let the prep take over my life, and I fell away from my faith, Felt like I just was the worst person. The Lord loves us all. Getting back into church on Sunday felt great! Brought me to tears a few times.

Bodybuilding:
I am a few days into my PCT right now. Just trying to maintain. After PCT, I am going to keep calories higher for a few weeks then start recomping. Slowly getting leaner and growing. I want to start the diet 10 to 12 Weeks out, and be in great shape already! So we will see how this progresses!



So that is that! Back at it since Sunday, doing nutrition myself for now. I will cover that later on.

[TakedaShingen]

Back on it.

I like seeing and hearing of positive growth. You have reflected and seen where you have fallen short, and now, are actively changing that to become a better version of yourself.

You know I'm in on this

[xStevenx]

GLUTTONY

Thursday though Saturday lead to a 14lb Gain....FOURTEEN POUNDS!

Went out to eat with my wife a few times which was awesome.

My new Addiction:



I covered the frozen yogurt with every cookie, cake, brownie, cereal, candy, candy bar, nuts, seeds I could lol. Couldn't even tell what I was eating, it was just awesome! So Awesome I went back the next day lol.

Water, Fat, Glycogen. I went from 168 to 182. Today, some water has dropped and am around 177.

I ate good during the day. No set diet, just healthy choices, bigger servings. But when the night time came around...all hell broke loose lol.

VERY high fat, VERY high Carb, before bed, like obscene, OBESE amounts! High Fat and High Insulin....very High Insulin...bad idea lol. I went from looking a few weeks out to looking a few months out!

I will get some pictures up next week, when some more of this water drops.

[xStevenx]

Chest and Biceps

During PCT I am training very Dorian Inspired. Get in, give the body the signal to grow, get out and feed it! [/b]I would rather everything I eat go for growth and not repair![/b]

Floor Press: Keeping butt, back, and legs flat on floor.
275 x 6...could have been cleaner.

Incline Hammer Strength:
3PPS x 8

PPS=Plates per side

Pec Deck: Found a unique way to keep my grip...felt the pecs like never before!
100 x 10

Dips: BW = 179.5
BW + 70 x 10

Wide EZ Bar Curl:
100 x 6

Close EZ Curl:
90 x 10...last 2 cheat reps

1 Arm DB Preacher:
30 x 8 + 1 Forced Rep per Arm.

Hammer Curls:
Just a pump set

Whole workout took 35mins.

PWO Pic:


Off tomorrow, just some cardio in the morning.

[TakedaShingen]

Oh, and I'm coming to Roc City for some of that FroYo!!!

[jaredmus]

in on this

[xStevenx]

Well after debating on doing diet myself or hiring someone...I made the decision to hire someone. I know nutrition, but it takes so much stress off having someone there.

So I am not a part of Team....



Today was the first day with the diet and training.

MACROS TRAINING DAY: 260P/150C/95F - Carbs Pre/Intra/Post only. 50g Each
MACROS OFF DAY: 260P/100C/100F - Carbs first two meals

I decided to be a little more "relaxed" on food choices. IIFYM...eh Not a big believer in it, unless you do it within reason. Keep it healthy.
I think that is one reason I had the bad binge issue. I would limit myself from foods for a long time and then if I had a bite, I would just go into a frenzy.

But if I have some every day, it may break that, along with some will power.

So post workout meals will be that meal. I bought some almond milk and some cereals today, some different oat things, sweet potatoe tots.

Now I know how to train, but Jason sent me a routine to review. It looked good so I am going to run with it. Def not a style of training I had ever done before. Because it is the first time with this, I was trying to figure out weights for the rep ranges.

Squats:
135 x 20
225 x 20
255 x 15
275 x 10
315 x 6 DROP 245 x 12

Could have went heavier on all sets, especially the last.

Hack Squats SUPERSET Leg Press:
90 x 12 / 200 x 12
230 x 8 / 200 x 12
270 x 6 / 200 x 12

Long negatives with the leg presses.

Seated Leg Curls:
130 x 12
145 x 8, two reps too heavy
140 x 8 DROP 100 x 8

Walking BB Lunges:
50 x 12 Steps per leg
100 x 8 Steps per leg

Walkins DB Lunges:
60's x 6 Steps Per Leg

Leg Extensions:
95 x 15
100 x 15
140 x 10 DROP 100 x 10

Abductor SUPERSET Adductor:
100 x 20 / 100 x 20
120 x 20 / 160 x 20
125 x 20 / 150 x 12

Rope Crunches:
100 x 3 Sets of 12 to 15

V Ups:
3 Sets of 12 to 15

Man, my legs are getting starting to get sore and tight already. Going to be limping for the next few days haha.

[jaredmus]

jason will take good care of you I am sure this is going to be a sick offseason for ya

[xStevenx]

Pre-Workout Meal


8oz Tilapia
4 Sweet Potato Pancakes
Cytogreens w/ Lemon
44P/52C/10F

I saw those, sweet potatoe pancakes yesterday at the store, looked at label and can easily fit in macros...almost perfect. Oh man, they are delish!!

Going to start get ready to hit the gym here soon. Will update when I get back!

[The Solution]

Welcome to the TEAM!!!!!!

[xStevenx]

Had a great workout!

Flat DB Press:
50 x 15
75 x 10
90 x 7
115 x 1, wrist gave out
110 x 2, wrist gave out DROP 80 x 8

First two sets were too light

Wide Neutral Grip Pulldowns:
115 x 15
130 x 12
145 x 10
160 x 8 DROP 120 x 8

Smith Machine Upright Rows:
*Weight is just the weight added to bar*
I had to use a crappy Hoist Smith, hate that thing
50 x 15
70 x 12
90 x 10
110 x 8 DROP 80 x 8

Hammer Strength Incline:
Weights are weights per side of machine
45 x 15
115 x 10...hit failure
120 x 6...two reps too heavy
120 x 4 DROP 90 x 6...need to lighten up a bit next time on the drop

V-Pulldowns:
85 x 15
130 x 10
145 x 8
160 x 8 DROP 115 x 8

Smith BTN Press:
Weights listed are weights per side
50 x 15
100 x 8
120 x 6 DROP 100 x 6 DROP 50 x 6

Cable Flyes:
From Bottom - 30 x 12
From Middle - 30 x 12
From Top - 30 x 12

PWO Pics:



Fat and Happy lol

Heading to go see that specialist for my family members health issue. Then on the way back going to my Mother and Stepfathers house for my step dads B-Day Surprise

[The Solution]

Fat and happy? Vascular upperbody much?

[xStevenx]

Fat and happy? Vascular upperbody much?

Ha, yea I am still veiny all over. But yes a little fatter and happy...i seriously feel like a different person. Good moods, just loving life. I think part of what happened last time was some of the stuff I was on and the amount of time.

It is not worth it. Keep it simple and train your ass off!

[CaptainGorgeous]

Do you have any plans to go back to the new routine Phil gave you? (The full-body, 1-set per exercise routine)

[xStevenx]

Do you have any plans to go back to the new routine Phil gave you? (The full-body, 1-set per exercise routine)

At some point I will, but not now, I am going to give this routine 12 weeks before I go back.

[xStevenx]

Started this morning off with 25mins of LISS. Ate a delish breakfast. Protein Sweet Potato Cinnamon Apple Pudding with Maca nut oil.

After stomach settled I came back to crush arms!

V-Bar Press Downs:
30 x 20
50 x 20
70 x 15
80 x 12
100 x 8 DROP 70 x 8

Straight Bar Curls:
40 x 15
70 x 10
80 x 8
90 x 6 DROP 65 x 6

Two Arm DB Skull Crushers:
15 x 15
20 x 10
25 x 8
25 x 8 DROP 17.5 x 6

Alternate Hammer Curls:
25 x 10 per side
32.5 x 8 per side
45 x 6 per side
50 x 6 DROP 30 x 10 per side

Overhead Rope Extensions:
separate the ropes!
70 x 12
100 x 12
110 x 12

Machine Preacher Machine SUPERSET Reverse EZ Curl:
45 x 12/50 x 12
65 x 8/50 x 12 tooo heavy
45 x 12/40 x 12

UCP Seated Calves:
UCP = Undercover Pro, this is the name of a guy posting on another forum...anonymous IFBB pro telling the secrets of the industry. He posted something to try for calves

ALL ONE SET
4 Plates x 12/5/3 Rest Paused, then on last rep...
4 Plates x 10 Second Static, 15 Second Negative. then...
4 Plates x 5 DROP 3 Plates x 9 DROP 2 Plates x 9 DROP 1 Plate x 12

holy hell!

Amazing workout.

Post workout pics!:


when you see it......


Post workout Meal:

1 Cup Chobani Zero Plain
1 Scoop Giant Sports Banana Protein
1 Pack Frozen Choc Banana Smothie Mix
1 Cup Vanilla Coconut Almond Milk
Some PB 2
Topped with Banana Nut Cheerios
44P/50C/8F

T'was epic!

[xStevenx]

been in hospital the past few days, havent trained in like 4 days

diabetes can kiss my ass!

[xStevenx]

Well today, blood sugars are actually low. Things are getting back to normal.

Started off the morning with 20mins of LISS. Today will be my first day back in the gym since Friday!

It has been hell the past few days. Dr. Said I am a medical mystery and lucky nothing back happened and that my kidneys are fine! The Lord must have a kick ass guardian angel over my shoulder!

So today starts the transformation. All of the insulin, and blood sugar issues this week wreaked HAVOC on my physique.

STARTING WEIGHT: 177.2lbs


Man...fat, gross, wth happened...insulin is no joke man.

Can't wait to train in a little bit!!!!

Happy to be back to normal!

[The Solution]

Its go time brother. Lets get after it!!!

[jaredmus]

Its go time brother. Lets get after it!!!

could not agree more

[xStevenx]

Its go time brother. Lets get after it!!!

could not agree more

Get after it I shall!

Floor Press:
250 x 7
225 x 10
205 x 11

Pec-Deck: 1 Second squeeze, 3 second negative
90 x 8 + 8 Partials out of bottom

Incline Smith:
185 x 10

Pullups: BW = 181.5
BW x 9 w/ regular grip
BW x 8 w/ neutral grip
BW x 10 w/ underhand grip

1 Arm Incline Pulldowns:
Right then Left w/ no rest
80 x 12 per side
80 x 12/5/3 rest paused = 20 reps

T-Bar Rows:
235 x 8
235 x 8
210 x 12

Cable Curls:
Bent over, cable between legs: 100 x 12
Reverse Grip:100 x 10
Bent over, cable between legs: 100 x 12/5/3

Seated Calve Extensions:
30 seconds rest or less
4 Plates x 12
4 Plates x 12
4 Plates x 12
4 Plates x 12
4 Plates x 12 + 12 Partials and a static hold

Workout took about 40 Mins

Strength was still good even after everything that happened.

Legs and Windgate Bike tomorrow!!!

Scooby and I made some changes to the diet, trying a different route.

[D-Wade7288]

Awesome Steven. I honestly had no clue about you going to the hospital man. Hope all is well. Continue to run sh*t buddy!

[xStevenx]

Awesome Steven. I honestly had no clue about you going to the hospital man. Hope all is well. Continue to run sh*t buddy!

Yea, it was not a fun few days! Still trying to get back to normal.

Squats today! Awwww yeeeeaaaaa

[grahulino]

In!!!

[The Solution]

Yea, it was not a fun few days! Still trying to get back to normal.

Squats today! Awwww yeeeeaaaaa

In for 405 Squat!

[xStevenx]

In for 405 Squat!

Lol, ankle wasnt't feeling it today. I decided to do High Bar Squats nice and deep

Hi Bar Squats:
315 x 6
285 x 11

Front Squats:
135 x 20 superset with Leg Extensions 110 x 12

Hadn't done free weight fronts in years. Wasnt failure

Lying Leg Curls SUPERSET Smith SLDL:
Curls had 1 second squeeze and long negative:
110 x 12/100 x 12
110 x 12/150 x 12
110 x 12/200 x 12
110 x 12 + 12 Partials

Crunches:
3 Sets 12 to 15

"Windgate" Type Intervals on Spin Bike:
6 Rounds 30 second/1:15 Rest

Legs were so pumped, couldnt even move lol

Arms tomorrow

The one thing I am finding hardest about diet after the contest diet is cravings. Not cravings for certain foods, it is just when I get home I want to eat HUGE meals. IDK why

[chrismac365]

Get after it I shall!

Floor Press:
250 x 7
225 x 10
205 x 11

Pec-Deck: 1 Second squeeze, 3 second negative
90 x 8 + 8 Partials out of bottom

Incline Smith:
185 x 10

Pullups: BW = 181.5
BW x 9 w/ regular grip
BW x 8 w/ neutral grip
BW x 10 w/ underhand grip

1 Arm Incline Pulldowns:
Right then Left w/ no rest
80 x 12 per side
80 x 12/5/3 rest paused = 20 reps

T-Bar Rows:
235 x 8
235 x 8
210 x 12

Cable Curls:
Bent over, cable between legs: 100 x 12
Reverse Grip:100 x 10
Bent over, cable between legs: 100 x 12/5/3

Seated Calve Extensions:
30 seconds rest or less
4 Plates x 12
4 Plates x 12
4 Plates x 12
4 Plates x 12
4 Plates x 12 + 12 Partials and a static hold

Workout took about 40 Mins

Strength was still good even after everything that happened.

Legs and Windgate Bike tomorrow!!!

Scooby and I made some changes to the diet, trying a different route.

No hate... Just wanna say I don't like this workout plan... BUT I gotta say that maybe I am too set in my ways and training, so I will be following along to watch you're progress. Hopefully I may actually learn something.

Good luck kid!

[xStevenx]

No hate... Just wanna say I don't like this workout plan... BUT I gotta say that maybe I am too set in my ways and training, so I will be following along to watch you're progress. Hopefully I may actually learn something.

Good luck kid!

We all respond differently to training. That is my usual training split, I am starting a more classic hypertrophy routine monday.

But Low volume, 3 to 5 sets per body part, hitting everything two to three times a week always gave me the best strength and size gains.

[xStevenx]

Man did I Kill it today!

Arms and Shoulders and Calves.

Still strong as before. Hit Reverse Grip Smith Presses 275 x 8.

Did not write down what I did weight wise but here was the workout.

Spider Curls SUPERSET Decline Skull Crushers:
4 x 10 to 12

Reverse Grip Smith SUPERSET Rope Hammer Curls:
4 x 8 to 15

1 Arm Preacher SUPERSET Overhead 1 Arm Cable Extensions:
1 x 12 with forced reps
1 x 20 (last few were partials)

Cable Rear Delt:
4 x 12 to 15, used many different angles

Smith Rear Delt Rows:
3 x 10 to 12

Smith Upright Rows SUPERSET Smith BTN Press:
4 x 12 to 15

6 Ways:
1 x 12

Lying Rope Front Raises:
2 x 12
1 x 12 TRIPLE DROP SET

Seated Calves:
1 Set of Rest Pause, Static Holds, and Drop Sets.



Off tomorrow, might do some cardio

Gotta get back on track with diet tomorrow. I am getting fattttttttt

[xStevenx]

Well I did some new cardio today. TRUCK PUSHES!

http://instagram.com/p/dut-jeFAdE/#

There is a quick vid I put up on instagram.

Wife had her car at work, no body could come do pushes. So I said screw it, I will push the truck. All 4,333lbs of it!

Did 6 or 7 Rounds...lost count. Funnest cardio I have done in a long time!

Legs tomorrow!!!