*the journey is the reward*2012 natty show prep

[acm807]

That rear lat spread is sick! Subbed!

=) thanks bro!

[fltallpaul]

I always enjoy a good prep log, in for the run at a Pro Card. You have the goods for sure!

[acm807]

I always enjoy a good prep log, in for the run at a Pro Card. You have the goods for sure!

thanks, means a lot commin from a guy like you!

[acm807]

woo my lower back is still FRIED from those deads on tuesday!!

i've got shoulders today! but honestly thinking about doing LEGS instead. (since saturdays leg workout wasn't as good as i hoped it to be, and i wouldn't mind an extra day off on the upper body). we'll see what happens as the day goes on. off to school!

[LoganCL]

In for vids of anything with 180 pounds DBs!

I'm not doubting, just excited. I don't even think I could pick those up haha.

[acm807]

In for vids of anything with 180 pounds DBs!

I'm not doubting, just excited. I don't even think I could pick those up haha.

i'll get a vid up here in the next couple weeks of it. shootin for 180 for 8. form probably won't be perfect, but thats some serious weight so its all good.

only problem is that im only at the gym that has the 180's on wed and fridays because that's the only days i work out there. and i couldnt hit a workout untill after i got done working my shift. which wouldn't be until 8pm. would make for a late workout. but hey, i wanna hit those 180's so itll be worth it!

off to hit shoulders soon!

[acm807]

shoulders

Behind Neck Seated Shoulder press
4 w.u. sets
105-4x6

Supinated barbell shoulder press superset with wide DB press (both seated)
barbell-60-12x
DB-35-12x (wide)

Shrug
135-4x12

DB shrug
100-3x6
2 drop sets 50lb-12x

Some DB and cable laterals and a few DB supinated front delt raises.

pretty good workout. real tired today, sleep is all jacked up because my roommate got a new puppy and the thing whines and cries all night and all morning. no big deal though, the thing is pretty cute.

also did 5 minutes of cardio pre and post workout. last years prep i did ALL of my cardio on the eliptical or the stairmaster. this year im going to be doing for tredmill work. honestly, its just more fun and i feel like it burns more calories. makes me feel like an athlete again as well.

FRIDAY NIGHT wheeeeellllsssss session tomorrow night after work at the gym! if i can snag my gf's camera i might take a video or two of awesome equipment the gym i work at has.

[acm807]

late night leg session tonight. gonna be a good one.


so i think i may have a sinus infection. the whole cold/flu bug i had this weekend/beginning of this weekend is pretty much gone. But i think it left me with a sinus infection. Have really bad sinus pressure between my eyes and it throbs whenever i look straight down or up. And I constantly have to blow my nose all day!

anyways here's a pic my gf took before we went out to watch the Blues game last night with a couple friends.

[acm807]

legs

Unilateral Leg Press SS Plyo Swing

5X10

Belt squat

4x6

Leg Ext

drop sets

Real Intense leg workout tonight. kept the intensity real high all workout. quads were shaking and burnin the whole time. feelsgoodman.




Took some pic's today of the epic leg equipment the gym i work at has...

heres the 180 lb DB's i'm going to be low rowing soon!



plyo swing



belt squat




EIDT-PIC WON'T UPLOAD!

[IMG]C:\Users\owner\Desktop\ANDY\belt squat.jpg[/IMG]

unilateral leg press

[pshickey]

Looking hyoooge! I'm definitely making time to do a good prep log my next go around. Those 180's look fun! Maybe someday I'll be using them lol.

[acm807]

Looking hyoooge! I'm definitely making time to do a good prep log my next go around. Those 180's look fun! Maybe someday I'll be using them lol.

yeah man they are huge! the DB racks aren't even big enough to hold em.




Off day today. Cheat meal tonight as well.

Thin Crust Pizza FTW. sausage, pep, and mushrooms. can't wait.

[vtecaddict]

what are your daily caloric goals ?

[acm807]

what are your daily caloric goals ?

tell you the truth im not even counting right now. just "eyeballing". i'm right around 2800 cals right now i'd say and im very consistant with what i eat each day. actually planning on starting the macro counting this comming week. going to cook and weigh everything on sunday for the whole week.

[pshickey]

Off day today. Cheat meal tonight as well.

Thin Crust Pizza FTW. sausage, pep, and mushrooms. can't wait.

Not sure where I got this but "I don't cheat, I treat. A cheat meal is a mishap, an unplanned slip. A treat is a planned, structured reward".

Funny you mention pizza, yesterday at work I figured out macros for a homemade BBQ chicken pizza with alfredo white sauce, reduced fat mozzarella, onions, and pineapple! The whole thing was around 220g carbs, 170g protein, 35g fat, and 35g fiber. Perfect for 2 meals or a really really big one!

[acm807]

Not sure where I got this but "I don't cheat, I treat. A cheat meal is a mishap, an unplanned slip. A treat is a planned, structured reward".

Funny you mention pizza, yesterday at work I figured out macros for a homemade BBQ chicken pizza with alfredo white sauce, reduced fat mozzarella, onions, and pineapple! The whole thing was around 220g carbs, 170g protein, 35g fat, and 35g fiber. Perfect for 2 meals or a really really big one!

You must spread some Reputation around before giving it to pshickey again.

lol i like that quote a lot!

[Incubusfan18]

How often do you incorporate cheat meals and how far away from the show do you cut them out? Btw I was rowing the 80's today and I was like "how the f*ck does acm807 row 180's?!" haha. However, I am 4 weeks out so that's kinda an excuse .

[acm807]

How often do you incorporate cheat meals and how far away from the show do you cut them out? Btw I was rowing the 80's today and I was like "how the f*ck does acm807 row 180's?!" haha. However, I am 4 weeks out so that's kinda an excuse .

hahahaha. man im pumped to row them! think i officially decided that im doing it this comming wednesday.

cheat meals once a week bro. honestly doing the pizza in place of a refeed. and i'll stop the cheat meals whenever my prep guys tell me. probably between 8-12 weeks out.

actually talking to my prep coach today in a few hours about the in depth plan for my macros.

[acm807]

another off day today.

here's the cheat meal from yesterday. 16 inch pep, saus, and mushroom pizza. me and the gf split it. she had like 4 pieces. lol.

ate.the.whole.thing. feelt so good.

[LionBabylon6]

SOOO IN... deff gonna try the heavy as hell low rows on upper body power day

[acm807]

SOOO IN... deff gonna try the heavy as hell low rows on upper body power day

ya buddy glad to have ya, repped!

i'm borrowing my gf's camera tomorrow and taking it to the gym on wednesday to get the 180's on film! im excited.


chest/tri today!

also a HUGE lab practical in anatomy and physiology II today.

[acm807]

Cant wait to see it. I actually have my molecular biology midterm today and my kinesiology midterm tomorrow.

Btw what do you think of a slow cut on 2000 calories with 200g protein, 100g carbs and 30-50g fat

btw im doing IF and PHAT . I feel that i may be doing too little calories even though my lifts are all going up

yes i think that is too low. i'm in a show cut and i'm on about 2,400 calories now. up your carbs a bit i'd say. PHAT is a pretty demanding routine and if your doing it right you should be burning a bunch of calories just in that, and you're still going to need enough calories to put on LBM and push through those hard workouts. i'd say AT LEAST bump up the carbs on your workout days.

[acm807]

chest/tri

bench
3 w.u. sets
245-2x4, 3x3

incline bench
135-narrow grip-2x12 wide grip 2x12

weighted dip
+45-3x10

pec dec
4x12

cable ext
4x12

one hand db over head ext
25-3x8

some other tri and chest light weight pump up stuff

pretty decent workout. did some abs throughout the workout.

i'm in serious need of spring break!!!!!!!! been studying a lot and working alot.

[LionBabylon6]

yes i think that is too low. i'm in a show cut and i'm on about 2,400 calories now. up your carbs a bit i'd say. PHAT is a pretty demanding routine and if your doing it right you should be burning a bunch of calories just in that, and you're still going to need enough calories to put on LBM and push through those hard workouts. i'd say AT LEAST bump up the carbs on your workout days.

yea man today came out to 2000 calories 288g pro, 139g carb and 44 g fat

[LionBabylon6]

btw here are my pics

[LionBabylon6]

yea man today came out to 2000 calories 288g pro, 139g carb and 44 g fat

lol 200 protein my bad

[acm807]

yea man today came out to 2000 calories 288g pro, 139g carb and 44 g fat

that seems real low to me, but everyone is built different and responds differently to different things! if you're liking the diet outline now, stick to it! looks like you've got a good base to start with bro.

[LionBabylon6]

that seems real low to me, but everyone is built different and responds differently to different things! if you're liking the diet outline now, stick to it! looks like you've got a good base to start with bro.

thanks brother you are deff motivation gonna be checking in every day to see whats up

[acm807]

thanks brother you are deff motivation gonna be checking in every day to see whats up

that's awesome to hear. thanks man!!

[acm807]

supposed to be an off day today since i'm switching my Tuesday and Wednesday this week

but instead i went in and hit some legs.

just did...

DEEP Squat
3 w.u.
185-1x20
225-3x10

and a couple leg extensions and hammy curls.

legs are feelin good and i havent even really started cardio seriously yet.

BACK AND BI'S TOMORROW!

i'm getting that video up of me rowing 180 lb DB's tomorrow night after my workout!! wooo buddy.

[maxlund]

Man loving this log! In