*the journey is the reward*2012 natty show prep

[acm807]

Killin' it in here bro! Great Job!

thank you sir!

took a myspace pic this morning. lol. i always feel my "dryest" in the mornin.



just got finished eating breakfast.

40/40/16

oats,protein powder, and natural peanut butter all mixed together with a little water. it's so good!

off to class!

[acm807]

cardio tonight.

210 calories. 20 minutes. walking on a incline, and 3 sprinting intervals. HR~140

shoulders tomorrow.

[LoganCL]

HOLY BALLS AT THAT PIC. Sir. I am impressed.

[acm807]

HOLY BALLS AT THAT PIC. Sir. I am impressed.

thanks brah! cardio and diet paying off. excited to jump on the scale saturday morning. hoping for 178. next week i will be weighing myself daily as well. thinking about playing around with my carbs a little as well.

actually going to do a little ab routine today as well after my shoulder/cardio. feel like it helps my lower abs "pop" out a little more.

[ch3v3ll3]

Definitely need some bigger delts bro. Yours look small as phuck.



















Kidding of course. Looking ****ing SOLID man. Subbed for sure.

[acm807]

Definitely need some bigger delts bro. Yours look small as phuck.



















Kidding of course. Looking ****ing SOLID man. Subbed for sure.

repped on recharge!thanks bro, glad to have ya along for the ride!

actually just trained shoulders tonight. hit a PR on DB shoulder press. will post my workout after i eat dinner.

[acm807]

3/22 shoulders

DB seated shoulder press
55-12
70-8
95-1 PR!
75-8, 6, 6, 5

Arnold Press (seated)
40-12
45-3x10

Upright Row
45-12
95-10
115-3x10

DB lateral raise
1 hand-20-2x10
2 hands-40-8, 10, 10

DB front delt raise
40-12, 10, 12

rear delt cable fly
12.5-12
17.5-2x12

pre cardio-10 minute. eliptical. lvl 6. 110 cal
post cardio-10 minute. tredmill. incline 15. speed 3.5. 150 cal. HR~160

Pretty good workout! pumped about that PR! been reading a lot of alberto nunez (fatherflex) stuff lately, really inspires me to hit it hard and heavy even though im in a "show prep". I'm one of those guys who has always done a TON of super sets and drop sets whenever my cut starts. Well, after reading up on berto's stuff i finally came to my senses! now it just seems like common sense! lifting heavy is going to help me retain my muscle mass. "fat burning" should be done through diet and cardio, NOT weight training!

tomorrow is my last day of classes, then spring break this coming week! have to huge exams tomorrow that i can't wait to get done with. definitely need a break from school.

off day tomorrow. planning on hitting a little late night cardio session after work along with some posing!

[JanesLastResort]

Looking great! Hope i can reach that level by 23!

[acm807]

Looking great! Hope i can reach that level by 23!

repped, thanks bro!

[acm807]

3/23

cardio-walking incline. 15 mins. 150 kcals. HR 140

3/24 (13 weeks out!!!!!!!!!!!!)

178.8! leaning up very nicely!!

all day slow pitch softball tourney! packed a bunch of food, and hit all the macro's perfectly!

need to get some pictures up ASAP!

3/25 (today)

OFF DAY! softball has me sore. was raining off and on. the fields where like MUD! played my first 4 games of the year. had a blast but was exhausted.

macro's still..

carbs-200-215
pro-200
fat-35

legs tomorrow!

[XShreddedX]

Definitely in on this, I love berto's philosophy of lifting heavy too, (im very obsessed with dropsets like you), so i compromise, and make the first half of my workout heavy w/ long rest periods, and the second half short rest periods with supersets/ dropsets/ pump up work (just to satisfy my intensity craving), try it out you might like it.

[acm807]

Definitely in on this, I love berto's philosophy of lifting heavy too, (im very obsessed with dropsets like you), so i compromise, and make the first half of my workout heavy w/ long rest periods, and the second half short rest periods with supersets/ dropsets/ pump up work (just to satisfy my intensity craving), try it out you might like it.

definitely!

[WoopItsKevin]

That new shot looks great man abs and shoulders poppin out like crazy.

I agree 100% with training heavy during prep and letting the cardio/diet do the work

[acm807]

That new shot looks great man abs and shoulders poppin out like crazy.

I agree 100% with training heavy during prep and letting the cardio/diet do the work

yessir!

with that being said, this week is a dynamic effort/hypertrophy week! lol.

[acm807]

3/26 DE chest/arms

flat barbell bench
225-3x8

Incline barbell bench
165-8, 7, 7, 8

flat DB bench
70-10, 8, 8

standing DB alt. curl
35-3x12

dips
+45-11, 9, 8

Preacher db curl
20-12x
30-2x6

Pec dec
100-2x6
70-3x10

overhead db tri ext
75-12, 12, 9

deated db hammer curl
35-2x12

C.G.B.P. laying on ground
135-3x8

1 hand tri ext
30-12
40-12, 10

pre cardio-10 mins elliptical. 110 kcals lvl 6. 10 mins HR ~130
post cardio-10 mins elliptical. 100 kcals lvl 3. 10 mins HR ~155

seems like quite a bit of volume but didn't seem like it when i was in the gym! first time doing arms with chest in forever. i liked it.

legs tomorrow!

[acm807]

first time keep weight through the week...

was 177.8 this morning. 200g carb refeed planned for the day. grahm crackers, FF CC, and SS FF pudding cake here i come!

also, i got some PB2 yesterday. honestly, not very happy about how it taste. going to give it another try tonight most likely.

legs today!!!! these extra carbs should make for a heck of a workout

[acm807]

ggguuunnnn show! lol

[acm807]

awesome leg workout today!

will post it up later. had 130g of carb extra pre workout for the refeed and it really helped. felt great in the gym.


off to the winery with the gf!!!! first time having a sip of alcohol in 6 weeks. just drinking one glass of red wine with my lady and going to enjoy the scenery and this wonderful weather during my spring break. =)

life is good homies!!

[LoganCL]

OMG DEM GUNZ.

moar pics NOW moar pics moar pics moar!

so close...

[acm807]

OMG DEM GUNZ.

moar pics NOW moar pics moar pics moar!

so close...

soon my fellow mustached friend. soon.



^^shiratake noodles...FTW! only 6 carbs for all dem noodles! so good. will be eating at least a pack of these once every few days.






me and my ladies wine from today with the view. awesome time! ended up splitting the whole bottle with her. was the "driest" and lowest calorie wine they had there. some thing like 2. grm/L (of sugar)

[ch3v3ll3]

swole.

[pshickey]

I play softball also! Season starts net month, pretty sure we are in a double header Sunday league. Oh and those noodles look killer, I'll have to try them out!

[fltallpaul]

Great myspace angle picture...its always fun to take pictures during prep as the body changes. Nothing looks better than the lighting in department store dressing rooms.

[acm807]

swole.

tryin!

I play softball also! Season starts net month, pretty sure we are in a double header Sunday league. Oh and those noodles look killer, I'll have to try them out!

haha awesome! i love it. i grew up playing baseball, once i decided to play football in college instead of baseball i started playin softball because i missed it so much. i actually play on a tournament team that travels around playing weekend tourneys. last summer i played on 3 league teams and a tournament team. was playing 8-10 games a week! loved it!

and yes those noodles are so money! i really suggest trying them out. i think the next time i eat them i'll make them with some low sodium red sauce!

Great myspace angle picture...its always fun to take pictures during prep as the body changes. Nothing looks better than the lighting in department store dressing rooms.

haha true that! i'm need to get some actual pictures of some poses up here soon!






so 178.0 this morning after yesterdays little "refeed". ended up around 150-175g of carbs over my normal carb intake. and i kept protein and fat the same. (typically i would cut protein just a bit)

off day today. 20 minutes MISS cardio tonight after work!

back/shoulders tomorrow!

[pshickey]

i think the next time i eat them i'll make them with some low sodium red sauce!

I've been averaging 4,000-5,000mg of sodium daily during prep, I love me some Frank's red hot! Blood pressure was 110/70 the other night when I checked and no issues "retaining water" like people think.

[acm807]

I've been averaging 4,000-5,000mg of sodium daily during prep, I love me some Frank's red hot! Blood pressure was 110/70 the other night when I checked and no issues "retaining water" like people think.

i actually haven't counted out my sodium just yet. but i'd imagine i'm around the same amount. i just know a lot of the red sauces have a TON of sodium in them.

[acm807]

new split

1. chest/tri
2. back/bi
3. off
4. shoulders
5. legs
6. off
REPEAT


not going to follow it exactly just yet because it doesn't fit into my schedule with work/school. but that's what i'll be aiming to transition to here in the next few days!

back tonight. will throw in a little arms as well. pictures coming soon.

[JY_21]

lookin good brah and nice lifts. will be lurking

[ch3v3ll3]

new split

1. chest/tri
2. back/bi
3. off
4. shoulders
5. legs
6. off
REPEAT


not going to follow it exactly just yet because it doesn't fit into my schedule with work/school. but that's what i'll be aiming to transition to here in the next few days!

back tonight. will throw in a little arms as well. pictures coming soon.

sex.

why the change?

[acm807]

lookin good brah and nice lifts. will be lurking

thanks bro, repped!

sex.

why the change?

honestly, changing back to the split i've basically done my whole lifting career. lol. i just enjoy this split more. it will take a week to transition into it but i just feel the best on that split!

awesome back workout tonight!

will post it up tomorrow!