Less Than 10 Weeks Remaining, No Backing Down!

[Incubusfan18]

I've decided that before I bring my macros down (first thing I would do is drop protein by 10-20g), I will increase my weekly cardio deficit to 2000 kcals; this will be a 500 kcal increase.

[andyboi]

bro, that vacuum is incredible in your avi!

these changes will most likely get the scale moving. Just remember to be patient and not do anything too drastic!

[llopezxx]

lol at the keystone light

Dont stress it on losing the weight. It's your first prep and your doing great by yourself. I would just add some more cardio, and maybe drop some more macros if weight still isnt moving, the next week.

And offseason plan looks good, i'm doing 5/3/1 right now and love it.

[Incubusfan18]

Just got done training, will post workout soon. The pictures are taken a half hour after doing 400 kcals of cardio, so the pump is gone . Well, at least the pictures are more accurate this way. Posing still has a long way to go..

[Bnizzle163]

Definitely looking leaner in the new pics, dude. Keep working on that posing. You'll get it!!

[Incubusfan18]

bro, that vacuum is incredible in your avi!

these changes will most likely get the scale moving. Just remember to be patient and not do anything too drastic!

Haha thanks, I don't practice is or anything I have just always been able to do it. And will do!

lol at the keystone light

Dont stress it on losing the weight. It's your first prep and your doing great by yourself. I would just add some more cardio, and maybe drop some more macros if weight still isnt moving, the next week.

And offseason plan looks good, i'm doing 5/3/1 right now and love it.

Haha even when I was drinking I'm more of a straight vodka kind of guy.

Thanks, I really appreciate that. Can't wait for offseason!

[Incubusfan18]

Upper Body Power

Flat DB Bench

30 x 10
45 x 5
60 x 5
3 x 65 x 5

Still keeping it fairly light here, I might run 5/3/1 for this.

Supported T Bar Rows

45 x 10
70 x 5
90 x 5
3 x 115 x 5

Same as above

Close Grip Chins

BW x 9,8,7,7

I performed these ridiculously slow and controlled because I was inspired by Berto's video.


Machine Flyes

3 sets

DB Lateral Raises

4 sets

Strict DB Hammer Curls

3 sets

Elbows Flared Pushdowns

4 sets

Saw Evan Centopani do these, tried them, and I don't ever wanna go back to normal pushdowns haha.

Cardio: 400 kcals of MISS. 200 on the treadmill and 200 on the elliptical. I was furious that the stationary bikes were taken, so I broke up the cardio just to make things interesting.

[Incubusfan18]

Definitely looking leaner in the new pics, dude. Keep working on that posing. You'll get it!!

Thanks bro! I still feel like the pics aren't coming out well but whatever. People are starting to say I look disgusting in the gym so that's gotta be a good thing lol!

[Incubusfan18]

Deadlifts are my new lower power movement, at least for a month or so, and I've been read up on 5/3/1 so much that I'm gonna implement it for deads. I've pulled 275 for 10 before, but I could probably only get 8 or so at the moment. This will give me a 343 full 1RM, so I'll use 308 as my base number. Here's what tomorrow looks like:

Deadlifts

125 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 5

[Rypt1]

Nice work in here, you are definitely making good progress. Keep at it!

[Incubusfan18]

Nice work in here, you are definitely making good progress. Keep at it!

Thanks, will do!

[Incubusfan18]

Lower Body Power

Deadlifts


125 x 5
155 x 5
185 x 3
200 x 5
230 x 5
260 x 4

I had one more in the tank on that last set, but I didn't want to risk sacrificing form. Turns out my pulling strength has decreased significantly...I'll just have to suck it up and accept that my max went from ~366 to ~297. I will re-start 5/3/1 on deadlifts next week.

Smith Machine Box Squats

135 x 10
185 x 10,10
205 x 10
225 x 8

I feel so much more comfortable box squatting, free weights or not. This will all change in the offseason!

Calf Raises on Squat Press

2 PPS x 10
4 x 3 PPS x 10

Lying Leg Curls

3 x 90 x 8

Nice smooth reps here with a hold/squeeze at the top.

Leg Extensions

4 x 130 x 8

Same as above.

Cardio:

First off, bravo on the purchases. Everything you bought is tasty and great when dieting (minus the pop tarts. they're tasty but sometimes hard to fit in lol). Secondly, try this for HIIT :
5 min warm up
all out 15-20 second interval (crack up the resistance so it's IMPOSSIBLE too do more than 15-20 seconds)
40-45 seconds recovery
repeat all out interval.
Do 10 of these to start with a 5 minute cool down at the end. I sh** you not, this will press the puke button lol. I'm not a firm believer in spot reduction, but I honestly believe that this had something to do with helping me achieve straited glutes last prep. That and a couple guys from 3DMJ

Holy tits batman!! This was the hardest cardio I've ever done. I literally wanted to drink my Aminocore after the last interval, but would've thrown up had I done so. Cranked it up to the maximum setting (25) on the stationary bike for the intense periods so that I could barely get 15 seconds. I just did 20 minutes as stated, so I only burned 275 calories. However, I figure that the intensity and its prolonged effects made up for the calories not burned during the actual session itself.

[llopezxx]

Dont stress some of the strength loss, it'll happen. But for 531, last set is supposed to be all out as many reps as you can do I believe. That's how I have been doing it. An example would be like, last week my bench sets were like this..

Warm up
135X5
155X5
175X10 (all out set, as many as I could)

And yesterday my benching went like this

Warm ups
165X3
175X3
185X10

And than next week itll be

Warm ups
155X5
175X3
195X As many as I can do

Deload on the fourth week.

But you are prepping, so idk if you would want to go to failure, or just go a rep or so shy of failure. I know if you do a quick search in the powerlifting section, you can find his e-book, and itll give you the percentages to use and all that.

Also, for the pictures, you are definitely looking leaner, just keep at it and you'll get there, good job!

[LoganCL]

Looking leaner man! Shoulders are looking more striated, and your overall arm/shoulder separation is looking better. Keep up the good work!

[Incubusfan18]

Dont stress some of the strength loss, it'll happen. But for 531, last set is supposed to be all out as many reps as you can do I believe. That's how I have been doing it. An example would be like, last week my bench sets were like this..

Warm up
135X5
155X5
175X10 (all out set, as many as I could)

And yesterday my benching went like this

Warm ups
165X3
175X3
185X10

And than next week itll be

Warm ups
155X5
175X3
195X As many as I can do

Deload on the fourth week.

But you are prepping, so idk if you would want to go to failure, or just go a rep or so shy of failure. I know if you do a quick search in the powerlifting section, you can find his e-book, and itll give you the percentages to use and all that.

Also, for the pictures, you are definitely looking leaner, just keep at it and you'll get there, good job!

I've read the articles so I do know how the program works. I know the last set should be "5+" but since I am doing PHAT, which comes with a lot of extra volume compared to BBB, I figured I would just do the three sets.

Thanks!

Looking leaner man! Shoulders are looking more striated, and your overall arm/shoulder separation is looking better. Keep up the good work!

You should see me in the gym with a full pump, shoulder striations are getting crazy!

[Incubusfan18]

Training:

Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Off
Thursday: Back & Shoulders Hypertrophy
Friday: Lower Hypertrophy
Saturday: Chest & Arms Hypertrophy
Sunday: Off

My power movements are flat dumbbell presses, supported t bar rows, military press (done on back and shoulders hypertrophy day), and conventional deadlifts. I will do 5/3/1 for these lifts, but I will not do the extra reps on the last set. I also may do 5x10 @ 50% instead of the speed work in BBB fashion.

Nutrition:

40/180/200 Sunday-Friday
35/390/150 Saturday

Cardio:

2000 kcals/week consisting of a combination of MISS and HIIT on the stationary bike. The HIIT will be on off days, no cardio will be performed on leg days, and MISS will be performed after upper body workouts.

Monday: 400 kcals MISS
Tuesday: Off
Wednesday: 400 kcals HIIT
Thursday: 400 kcals MISS
Friday: Off
Saturday: 400 kcals MISS
Sunday: 400 kcals HIIT

Supplements:

Universal Ultra Whey Pro
AllMax Isoflex
AllMax Aminocore (18g during training)
AllMax Green Tea Extract (500mg/day)
AllMax Caffeine Pills (400mg/day)
ON Fish Oil (2/day)
SAN Fierce
CL Orange Triad (6/day)

[Bnizzle163]

It's definitely a good thing when people are asking you questions like "Are you ok?" and "Have you had the flu recently? Your face looks really skinny" lol. I like the new cardio plan. Near the end of prep I was doing six 500 cal sessions and some HIIT. It was hell

[Incubusfan18]

It's definitely a good thing when people are asking you questions like "Are you ok?" and "Have you had the flu recently? Your face looks really skinny" lol. I like the new cardio plan. Near the end of prep I was doing six 500 cal sessions and some HIIT. It was hell

Haha yeah I've received a lot of comments on my face leaning out. And yeah, I think it should work well, I modeled it after Layne's cardio plan for his last show. Sounds like hell brah!

[Incubusfan18]

I just saw some pictures from two years ago at the show I will be competing at. These guys are big, so I'm gonna have to bring the best conditioning possible. For those interested: http://www.metrolandchampionships.co...casa&Itemid=74

[llopezxx]

I just saw some pictures from two years ago at the show I will be competing at. These guys are big, so I'm gonna have to bring the best conditioning possible. For those interested: http://www.metrolandchampionships.co...casa&Itemid=74

Are you going to be doing the novice? Or open lightweight? Some of them may be big, but nobody really had that "crazy" conditioning. If you come in with some good conditioning I think you'll do real good, even against bigger guys. Like your thread title states, NO BACKING DOWN!!

[Incubusfan18]

Are you going to be doing the novice? Or open lightweight? Some of them may be big, but nobody really had that "crazy" conditioning. If you come in with some good conditioning I think you'll do real good, even against bigger guys. Like your thread title states, NO BACKING DOWN!!

I was actually thinking of doing both, what do you think? Time to bring the nasty conditioning!

I'm also thinking of refeeding after every three days. So if I refeed tomorrow, next refeed would Monday, then Friday, etc. Thoughts? If this even has a slight chance of slowing my fat loss, I won't do it, but I read that as dieting progresses, leptin levels dive lower and lower, make more frequent refeeds useful. Any truth in this?

[Incubusfan18]

Just found this lol. It's a picture of me the summer before I started lifting. You mirin' my arm genetics?

[Bnizzle163]

If they allow crossovers from novice to open, I would say go ahead and do it. Some extra stage time and experience

Mirin' them arms

[Incubusfan18]

If they allow crossovers from novice to open, I would say go ahead and do it. Some extra stage time and experience

Mirin' them arms

Yeah, they do. The guy that pushed me to do the competition told me I should do both, it will just be demanding posing for that long? Thoughts on refeeding more often and a possible macro drop (something like 190/170/40)?

[MITCHAPAL00ZA]

dude! PM me if you want but I'm originally from Albany. you go to school up there or are you traveling to this show? I was thinking about entering this show next year. Good luck on the rest of your prep.

[Incubusfan18]

dude! PM me if you want but I'm originally from Albany. you go to school up there or are you traveling to this show? I was thinking about entering this show next year. Good luck on the rest of your prep.

Awesome! I go to school at Union College so I'm pretty close. Thanks!

[Incubusfan18]

Refeeds have been once a week on Saturdays up to this point, but I'm gonna refeed today!

Re-Feeding

One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.
For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

I'm fairly confident that I'm in the single digit bodyfat range, so I'm gonna take Layne's advice. As I have been refeeding once a week, I'm not gonna immediately change to twice a week: I will refeed every 4 days. So, the next refeed will be on Tuesday!

[zbert]

glad i stumbled upon this log, making some quality progress man. My body is the same way life alot of others where legs and glutes are the last thing to come in. Like everybody else has been saying keep hitting it hard man, you still have a good amount of time to make some good improvements.
This is the comp that is going to be in Albany right? I am definitely planning on being there. I know they have a posing class on the 28th Feb that looks like it should be good at a local YMCA that you should def check out to get some extra pointers.

[Incubusfan18]

Had a big bowl of cheerios with splenda and skim milk, and two english muffins with strawberry jam about 45 minutes before I trained. Sick workout today, definitely my favorite workout on the PHAT split.

Back & Shoulders Hypertrophy

Military Press

45 x 5
55 x 5
65 x 5
70 x 5
80 x 5
90 x 8

Starting 5/3/1 on this. Do you guys pause and rest the bar on your clavicle in between reps, or do you just keep going (touch and go)?

Straight Arm Cable Pushdowns/Pullovers

3 sets

Awesome MMC here, had a sick lat pump after only 3 sets, last one was until failure.

Wide Grip Chins

BW x 10,9,8,8

These were harder than I thought after doing the isolation work.

Underhand Chins

BW x 7,6,6

I was dead after those wide grip chins, could only muster a few of these each set, but every rep was deadhang with a squeeze at the top.

DB Lateral Raises

4 x 17.5 x 10

DB Rows

60 x 12
70 x 10,8

Seated Rope Facepulls

3 sets

Machine Rows

2 sets

Neutral grip on these.

Cable Behind-The-Back Shrugs

2 sets

Cardio: 420 calories of MISS on the stationary bike.

[Incubusfan18]

glad i stumbled upon this log, making some quality progress man. My body is the same way life alot of others where legs and glutes are the last thing to come in. Like everybody else has been saying keep hitting it hard man, you still have a good amount of time to make some good improvements.
This is the comp that is going to be in Albany right? I am definitely planning on being there. I know they have a posing class on the 28th Feb that looks like it should be good at a local YMCA that you should def check out to get some extra pointers.

Thanks dude, I can't wait to get diced. Yeah it's in Albany, at the Bethlehem YMCA. I'll definitely look into that class!