Comeback to Champ- Road to 2013 Contest (Offseason and Contest Prep)

[Vanderdd]

Monday-
155 lb
DB Bench 65 x 6 x 3
Bent Rows 145 x 6 x 3
Seated Rows 155 x 6 x 3
Over. DB Press 40 x 6 x 3
Over. Tri 65 x 6 x 3
BB Curls 60 x 6 x 3

Tuesday
153 lb
Squats 235 x 6 x 3
Rom Deads 155 x 6 x 3
Calf 200 x 6 x 3
Abs Decline Crunches

Wed
400 cals
153.3 lb

Thursday
153 lb
Incline DB 40 x 12 x 3
1-Arm Rows 40 x 12 x 3
Lat Pull85 x 12 x 3
Side Lats Fly15 x 12 x 3
Tri Push 80 x 12 x 3
DB Curls 20 x 12 x 3

Friday
153.4
Deads 235 x 6 x 3
Lef Press 195 x 12 x 3
Lef Curls 75 x 12 x 3
Calf Raise 195 x 12 x 3
Leg Raise

Sat-
400 cal
152.6

Sunday
400 Cals
151.6

Not a bad week as weight continues to go down. I was so sick last week, but plowed ahead. Same Macros at 45/225/200. Heres an updated back pic of tonight.

[Vanderdd]

2-Aug 154.5
3-Aug 155.4
4-Aug 155.4
5-Aug 154
6-Aug 156.6
7-Aug 154.4
8-Aug 154.4
9-Aug 154.8
10-Aug 154.8
11-Aug 153.8
12-Aug 154.4
13-Aug 153.8
14-Aug 153.7
15-Aug 153
16-Aug 153.2
17-Aug 154.6
18-Aug 154
19-Aug 154
20-Aug 155
21-Aug 153
22-Aug 153.3
23-Aug 153
24-Aug 153.4
25-Aug 152.6
26-Aug 151.6
27-Aug 149.8
28-Aug 149.2
29-Aug 150.2
30-Aug 149.6
31-Aug 148.7
1-Sep 150.6
2-Sep 148.8

[Vanderdd]

Monday-
DB Bench 70 x 5 x 3
Bent Rows 150 x 5 x 3
Seated Rows 160 x 5 x 3
Over. DB Press 45 x 5 x 3
Over. Tri 70 x 5 x 3
BB Curls 65 x 5 x 3

Tuesday
Squats 240 x 5 x 3
Rom Deads 160 x 5 x 3
Calf 205 x 5 x 3
Abs Decline Crunches

Wed
400 cals

Thursday
Incline DB 45 x 11 x 3
1-Arm Rows 45 x 11 x 3
Lat Pull 90 x 11 x 3
Side Lats Fly15 x 11 x 3
Tri Push 80 x 11 x 3
DB Curls 25 x 11 x 3

Friday
Deads 240 x 5 x 3
Lef Press 200 x 11 x 3
Lef Curls 80 x 11 x 3
Calf Raise 200 x 11 x 3
Leg Raise

Sat-
400 cal

Sunday
400 Cals

Last week I was sick and was worried how my numbers would come out. Honestly, I didn't skip a beat once I got well. I'm really starting to tighten up as I can see a lot of improvement.

[Vanderdd]

[Jumpman3210]

Great progress brotha! Mini-cut was executed to the T

[Vanderdd]

Ok guys, sorry I have been slacking. I had to have surgery this past Tuesday and have a cautious lump under my right nipple removed. It came out of no where around a month ago so the Dr took no time in having it removed. Just recovering this week. Thanks for the ongoing support!

[Vanderdd]

Hey guys sorry I have just forgot to update!! Hope everything is going good. Heres an updated back pic.

Also, 155 today and macros are 50/350/200

[Shazriki]

Some good growf there and looking to be in a good spot Dan!

[Vanderdd]

Pepper yourself. I'm starting prep on December 3rd and dieting 23 weeks to the Optimum Classic in Shreveport show around the second week of May, if they decide to do it again. Also, I plan on another in June 1st.

Currently, my weight is 155.8, macros 50/360/200, and 2x 350 cal cardio sessions.

My Macros will be 50/300/200 low days and high days of 40/400/200 on refeeds with 3x 400 cal per session cardio.

Since my slight tear in my pec around February, I have made up ground in my 21 week offseason( of serious lifting again after physical therapy). I ran a PHAT program and here was last week.

Monday:
165 x 4 x 3 Flat Bench
165 x 4 x 3 Bent Rows
55 x 4 x 3 OH DB Press
65 x 4 x 3 BB Curl
65 x 4 x 3 OH Tri Ext

Tuesday
235 x 4 x 3 Squats
155 x 4 x 4 Rom Deads
300 x 4 x 3 Calf
Leg Lfits Abs

Wed Cardio: 350

Thurday:
55 x 10 x 3 DB Incline
55 x 10 x 3 1-Arm Rows
115 x 10 x 3 Close Grip Lat Pull
20 x 10 x 3 Side Lat Fly
115 x 10 x 3 Tri Pressdown
20 x 10 x 3 DB Curls

Friday:
260 x 4 x 3 Deads
305 x 10 x 3 Leg Press
65 x 10 x 3 Leg Curls
285 x 10 x 3 Calf Presses
Ab Machine Abs

Sat:
Cardio 350

[RHK89]

155? You look bigger than me lol. I want dem armzzzz.

[Vanderdd]

155? You look bigger than me lol. I want dem armzzzz.

haha! Thats crazy you say that b/c today I was looking at your ******** pics and thought to myself that you blew up! Looking at youe weight, no wonder your look a lot bigger!

[Vanderdd]

The time has arrived and I will start prep tomorrow! Hope you all sub for the ride!

[Vanderdd]

My Send off Meal Saturday: Macro's? No clue and it was amazing!



Well, here is my evil twin and my number one competition. I'll see him again after June 1st lol. Just preparing my mind for the fight against myself and only me.




Macros: 50/200/300
Weight: 155.4

For Monday workout

170 x 6 x 3 Bench (oops) suppose to be 5
150 x 5 x 3 Bent Row
125 x 5 x 3 Lat Pull
55 x 5 x 3 DB Shoulder Press
65 x 5 x 3 DB OH Tri Ext
60 x 5 x 3 DB Curls

[Vanderdd]

Weight 155.2

Last Week Macro's: 50/300/200 and a 40/400/200 refeed with 3x 400 cardio

This week: 50/275/200 and 40/400/200 refeed with 4x 400 cardio

Monday:
185 x 4 x 3 Bench
170 x 4 x 3 Bent Row
135 x 4 x 3 Seated Row
60 x 4 x 3 OH DB shoulder press
70 x 4 x 3 DB Tri Ext
70 x 4 x 3 BB Curls

[Vanderdd]

Whats up guys, sorry I have been skipping out on updates. I have been using this ap called SocialCam where I do weekly updates.

I'm currently at 149.6 and finishing week four of prep. Top abs are coming in and waiting for those lower 2!

[Vanderdd]

Today was refeed day and loved some Marconi and Cheese as I'm typing. Weight is 149.6 and low days 50/275/200 and one high day of 40/400/200.

[SpiteTheOdds]

-in-

[Vanderdd]

What's up guys, the end of week 5 is closing in and here are a few updates. Weight is 149 and on track of losing a pound a week. Next, Macro's are 50g fat, 275g carbs, and 200 protein for 6 low days and one high day of 40/400/200. Today is refeed day and I'm stoked! I went to Walmart last night and looaaaddded up. Weight in the gym is going up and just staying on PHAT training. I believe some changes in macros should come this week since I've been on those for three weeks. Cardio is still at 5x 400 cal MISS sessions. I'm not going to lie, sometimes I just say screw it and do HITT to get the hell out of the gym faster!


Week 5 Update to send my sponsor StayRXFit.


Dieting sucks... lulz Turkey hot dogs... hnnggggggg

Updated on my fiance brahs. She's going to kill bikini!

[Vanderdd]

-in-

Welcome Brah!

[jpfaherty]

Looking good man!

Social cam sounds like a pron site, better be careful lol

PS - Wifey is def. going to dominate lol.

[Vanderdd]

Weight today: 150.2
Macro changed to 50/250/180 and refeed to 40/400/180.. lol it's about to get real

Here are a few pictures from week 5. I really need to work more on posing. I found out the show I'm competing in doesn't allow dream tan and I'm pissed lol.








(YES, I GOT INFANT LATS lol)

[Vanderdd]

Week 6 is in the books and on to week 7. No change in macros or cardio. Still at 50/250/180 on low days and refeed at 40/400/180. Cardio 400 x 5.

Last week was a deload week and it was EXTREMELY needed. I felt refresh in the gym yesterday and today. I hit a low of 146.2 this morning in weight and most likely will be around 147's this week.

[Vanderdd]

Here is my weight loss as follows from December 3rd to January 16th.

3-Dec 155
4-Dec 154.8
5-Dec 154.8
6-Dec 156
7-Dec 155.6
8-Dec 155.4
9-Dec 155.2
10-Dec 155
11-Dec 153
12-Dec 153.2
13-Dec 153.4
14-Dec 154.4
15-Dec 153.8
16-Dec 153.6
17-Dec 151.4
18-Dec 152.6
19-Dec 151.6
20-Dec 151.6
21-Dec 151.6
22-Dec 150.8
23-Dec 151
24-Dec 149.8
25-Dec 149.9
26-Dec 150.2
27-Dec 150.4
28-Dec 150.6
29-Dec 150.6
30-Dec 149.6
31-Dec 150.2
1-Jan 149.2
2-Jan 150.2
3-Jan 147.8
4-Jan 149.4
5-Jan 148.4
6-Jan 149.6
7-Jan 150.4
8-Jan 149.6
9-Jan 148.8
10-Jan 149.6
11-Jan 148.8
12-Jan 148.4
13-Jan 147.6
14-Jan 148
15-Jan 146.2
16-Jan 146.8

[Vanderdd]

Refeed dayyy.

PB Protein Pancakes and Reese PB Puff

[Vanderdd]

This was from this morning. The weeks are flying by and i'm really having fun with prep. I took an ice bath today, mobility wod, and refeed was amazing.

[Vanderdd]

[Vanderdd]

Week 7 is in the books. Weight is 147 this morning and macros are 50/250/180 for 6 low days and refeed of 40/400/180. Cardio 400 x 5. Today is upper-power and looking forward to it!

Here are some week 7 update pics






Bench Press: 185 x 6 x 3
Bent Row: 140 x 6 x 3
Shoulder Pr: 50 x 6 x 3
OH Tri Ext: 65 x 6 x 3
BB Curls: 65 x 6 x 3

Squat: 135 x 6 x 3
DB Rom Dead: 60 lb DB x 6 x 3
Calf Press: 210 x 6 x 3
Abs: Leg Raises

DB Incline: 55 x 12 x 3
1-arm row: 55 x 12 x 3
Close grip lat: 135 x 12 x 3
Side lat fly: 20 x 12 x 3
Trip Pushdown:135 x 12 x 3
DB Curls: 20 x 12 x 3

Deadift: 275 x 6 x 3 (switched from Conventional to Sumo)
Leg Curls: 55 x 12 x 3
Leg Press: 210 x 12 x 3
Abs

[Vanderdd]

Epic video post fail.. lol anyone help a brother out on how to post a youtube video?

[Vanderdd]

Week 8 went pretty good and no change in macros or cardio. I hit a low of 144.8 this week and was kind of surprise since macros and cardio have been the same for like 4 weeks? I made some delicious french toast on refeed and s/o to Steve Firman for the recipe!




French toast! Whatt upppppp


Miring vien and dog? lol





Gerge of Cellucor was pretty awesome to help me out with some products to log and write reviews on. I was pretty interested on the whey, caramel swirl and peanut butter marshmellow, c4 pre-workout, R3 Extreme pos-tworkout, and their cor-line creatine in the pic. I'll keep y'all updated in here also.

[Vanderdd]

Today I weighed in at 142.6 again! WOW

For weights, I hit 205 x 4 on bench, which is so humbling where I came from in February with my injury. Squats 250 x 4 felt like the pyramid of Giza was on my back lol and just worked through it. I was pleased with how the week went and can't believe another week is behind me. I'll have some pics up tomorrow.

Stay fit and enjoy y'alls weekend!