Eric's 2012 Contest Prep (9 Weeks Out & Beyond...)

[Crazyups]

5-6-12 (Just under 8 Weeks Out)

AM Weight (200.4, up 2lbs from yesterday following sodium loaded re-feed, lol)

Always seem to hold weight in the earlier part of the week being that I'm crazy sore from Weighted Vest Sprints, Heavy Upper and lower in a span of 3 days. Usually the soreness is at it's highest on Monday of each week. Still, had a very productive power up today after about a good 10(!) hours of sleep, lol. Strength is down a tad, as expected but still felt great today!

Decline DB Press:
100x6, 105x6, 110x4

Incline DB Flye SS w/HS Flat Press
70x10, 70x8

H.S. (2pps x12, 8)

T-Bar Rows
6Plates x6, 7Platesx5, 7 x 6

Wide Grip Pulldowns (facing outward)
150x10, 165x8

Close Grip Cable Rows
165x12, 195x10 (2 Rest Pause Sets followed)

Layne Rows
100x20, 110x20

Arnold Press
50x8, 55x8, 60x7

DB Lats (SS with Rear Delt Machine)
40x12, 50x8
100x12, 120x10

Seated DB Curls
55x6x2 sets

Straight Bar Preachers
80x8x2 sets

Standing Occluded Curl
2 clusters of 4 sets

OH Camber Bar X-Tension
110x7x2 sets, 110x6

Reverse Grip Pulls
120x12, Stack x 15

[Crazyups]

5-7-12

AM Weight: 197.4 (New Prep Low!!)

Wait! Whut! So, prior to today, my lowest weight of prep was 198.4. ALWAYS, and I mean ALWAYS I'm up on Monday morning following Upper Power (which is also followed by about 300Cal Cardio on the Stationary Bike). What's even crazier is that yesterday (Sunday) morning I awoke at 200.4 (following a sodium-induced refeed).

Not much on tap today aside from HIIT. I think I'll just knock out the elliptical (usually burn around 500 cals), and avoid sprints to save my still, nagging hammie. Also, from occluded x-tensions and curls, my legs are pretty damn sore, especially calves. Damn, hard to believe I'm approaching 7 weeks out already! Overall feeling is great, have experienced very little lethargy and am pretty damn focused and my job is fairly demanding (usually conducting about 15-20 interviews for prospective hires in a week). Happy Training!!!!

[Crazyups]

Just finished up another productive HIIT session, per usual, used up about 500 cal on the Elliptical. Gotta' love HIIT, even though I'm only doin' 5 ALL Out 30 second "shifts", (4:30 rest b/w), I'm usually sweating bullets and end up around 800 calories burnt by the time I finish up my Post-WO meal, speaking of which, here is my daily Post-WO (low day) splurge and a quick snap of legs Post-HIIT.

I know Layne has mentioned that we may up food at about 4 weeks out, but I really don't care either way, I want to be the most shredded cat out there. For my height I know that I HAVE to be to cause any major ruckus:

[TheNaturalOak]

also what are macros @ right meow?

[Gibson5521]

Effin A @ those legs !!!
You have one of my fav physiques in CP section brother !

You and paul are pretty damn yoked for being basketball players ;-)

[juanni]

I don't use the arm portion, opting to do the phase b/w my 30 second interval "with no hands" for lack of better wording on a level of about

[Crazyups]

Effin A @ those legs !!!
You have one of my fav physiques in CP section brother !

You and paul are pretty damn yoked for being basketball players ;-)

Thank you sir!! Yeah, it was tough to walk away from hoops after playing nearly 5 days a week all my life. Just for the hell of it I shot around last Saturday, can still dunk with two hands off one or two feet pretty ez. Gettin old though, lol.

[Crazyups]

also what are macros @ right meow?

Right now low days are 265/160/60

Twice weekly refeeds: 235-275-55

Only had to (knock on wood) lower carbs once this prep, I think

[Crazyups]

I don't use the arm portion, opting to do the phase b/w my 30 second interval "with no hands" for lack of better wording on a level of about

5, and then the last 10 minutes I pedal in reverse..I don't know but I feel this hits the legs at every angle (got the idea from Layne) keep the HR up too

[fltallpaul]

Legs looking grainy!

[Crazyups]

Legs looking grainy!

7.5 More Weeks Paul..to get even grainier!!!!!! LOOOOONG way to go!!!

[Frankdaddy]

You stating you have a long way to go demotivates me with my current condiitoning haha

Killing it man, just saw where Layne posted that pic on ********. Stuff is inspirational for certain to me!

[Crazyups]

You stating you have a long way to go demotivates me with my current condiitoning haha

Killing it man, just saw where Layne posted that pic on ********. Stuff is inspirational for certain to me!

Thanks brother, this week has definitely been the most "trying", by terms of lethargy. However, I can't really complain as I'm putting in half the work (cardio-wise) as I was last year in my brief prep. Funny thing is, I'm having my biggest drop in weight this early in the week prior to others. Still, I'm not satisfied in the least!! Gotta' get those glutes in more!!

[Crazyups]

Didn't report in yesterday:

5-8-12 AM Weight: 198.0
5-9-12 AM Weight: 197.6


Wooooo, leg day yesterday was a GRINDER! One thing I've noticed is that ATG Squats (aim to pause for a 2/3 count on the bottom) are getting increasingly more difficult as my waist melts away. Thank God I had a fellow Norton teammate and figure competitor, Mandi Whitson, with me, I'da been toast!! While, earlier in prep I've been able to hit 315+ for a good 5 reps, I damn near stapled myself after the 4 rep yesterday! Also, tested my hamstring w/ a few sets of moderate deadlifts @ 225, didn't wanna' push it as it still didn't feel right. However, I did end the workout for 3 sets of slow, controlled SLDLs. All in all a very productive w/o, occluded X-tensions were a B*TCH! Feeling pretty damn good this am following a nice refeed yesterday, only gaining .2 of a lb. It seems as if my metabolism has revved up another gear this week. To continue at a lb a week drop I need to be in the 197.4 range by Saturday, yet I was already there on Monday and I've noticed my evening (before bed) weight seems to be down about 2lbs. Hoping this week is a nice 1.5 drop as I feel much tighter and the glutes seem to be tightening up.

Warm up (Deadlift "Test")
135x30, 185x8 (just STILL didn't feel right)

ATG Squats
135, 155,175, 185x5, 225x8, 245x6, 275x4 (failed out)

Occluded X-Tenstions (2 clusters of 4 sets....30 reps, 15x3sets
70lbs

BBSLDS
185x10x3

Leg Curls
100x10, 115x10,130x10

Seated Calf Press
5plates,6, 7 x 10 reps (drop set x10 reps, removing each plate after)

Roman Calves
4 plates x 15, 5 x 12

[Crazyups]

LOL, just stumbled across my 2 Weeks out pic from last year (posing is VERY POOR), sitting on my work PC. Although, it's quite embarrassing you live, learn and grow within every aspect of this sport. Aside from family & job, a very rewarding aspect of life. LOOOONG way to go though!!!

2011 (2 Weeks Out)



This Year (8 Weeks Out)

[Vanderdd]

Just finished up another productive HIIT session, per usual, used up about 500 cal on the Elliptical. Gotta' love HIIT, even though I'm only doin' 5 ALL Out 30 second "shifts", (4:30 rest b/w), I'm usually sweating bullets and end up around 800 calories burnt by the time I finish up my Post-WO meal, speaking of which, here is my daily Post-WO (low day) splurge and a quick snap of legs Post-HIIT.

I know Layne has mentioned that we may up food at about 4 weeks out, but I really don't care either way, I want to be the most shredded cat out there. For my height I know that I HAVE to be to cause any major ruckus:

Good God, Machine Legs

[Vytis]

Legs are killer. Good job!

[TheNaturalOak]

Damn man, I am beyond impressed, as I hope u are too.

That comparison is hilarious, you're shiiting on last years conditioning with a lot more time. Not only that but LBM is noticeably increased.

your in the high 190's at 8wks out not but what did u weigh in that other picture at 2wks out?

[Crazyups]

Damn man, I am beyond impressed, as I hope u are too.

That comparison is hilarious, you're shiiting on last years conditioning with a lot more time. Not only that but LBM is noticeably increased.

your in the high 190's at 8wks out not but what did u weigh in that other picture at 2wks out?

Hmmmmm....you know I think I was maybe 195-193 in that pic???

[Crazyups]

Legs are killer. Good job!

Thank you kindly sir.....looooong way to go!!! 52 More Days!!!!

[Crazyups]

5-10-12

AM Weight: 197.2 (New Low)

Back/Chest Hypertrophy

Pull-ups (alternate grips, each x 10 w/BW)
SS w/ Flat DB Press
70x12, 75x10, 80x10

Incline HS
2PPSx12x2 sets, 2PPS&10x10

Flat DB Flye
50x11, 50x12x2sets

V-Bar Pulldowns (facing outward)
120x15, 140x12,160x10

DB Rows (these are always a bitch for me, long ass arms!!)
50x15, 60x12x2sets

One Arm Iso-Hammer Strength Rows
2PPSx15x3sets

DB Pullovers
60x15x3 sets

Aside, from my heavy Upper days, Chest & Back Hyper really gives me one helluva' pump, prolly due to the increased energy from the prior day's refeed. Felt great on all lifts, avoided going "all out" and over-training as I usually do on hyper days. Instead, placing more emphasis on the "mind/muscle" connection. Starting to feel increased lethargy as we get closer to show date, mainly after 5pm. You know it's getting good when you're sitting stationary watching the NBA Playoffs, you stand up and it takes a second or two to gather yourself before making first steps, lol. Practiced posing for about 30 minutes last night and aside from my physical transformation, posing is one of the things that I've improved most upon. Weight and metabolism seems to have kicked into high gear this week as I'm about 2lbs lower each day to where I was last week. Hoping to be in the high 196's by Saturday.

[Crazyups]

Welp, awoke to another prep low of 197.0 and boy, lemme' tell you I FEEL IT!! Decided to take 7 weeks out photos which I send to Layne, bright and early with nothing but a cup of Joe in me. LOL, I was struggling to barely get most of the mandatories finished up!! As I mentioned, dropping a lot sooner/quicker this week than in past weeks. However, I'm still fairly pleased with this weeks progress, although I feel crazy flat/depleted today for some reason. Regardless, gotta' keep rockin! Only 7 more weeks!! Nothing on tap today but some HIIT cardio (5 intervals) and the celebration of my youngest daughter's 5th B-Day!!! Below is where I'm sitting at 7 weeks out! Can't wait for Layne to REALLY dial me in. Starting to get glute striations which is nice, but I really need to take these photos in some better lighting one of these days, lol.

http://s444.photobucket.com/albums/q...20Weeks%20Out/

[pshickey]

Lookging shreadded! I remember Layne posting yours pic on the Team Norton FB page the other day, keep it up! I'm 3 weeks out myself... Outwork!

[AllDayAwesome]

[QUOTE=Crazyups;881012561]Welp, awoke to another prep low of 197.0 and boy, lemme' tell you I FEEL IT!! Decided to take 7 weeks out photos which I send to Layne, bright and early with nothing but a cup of Joe in me. LOL, I was struggling to barely get most of the mandatories finished up!! As I mentioned, dropping a lot sooner/quicker this week than in past weeks. However, I'm still fairly pleased with this weeks progress, although I feel crazy flat/depleted today for some reason. Regardless, gotta' keep rockin! Only 7 more weeks!! Nothing on tap today but some HIIT cardio (5 intervals) and the celebration of my youngest daughter's 5th B-Day!!! Below is where I'm sitting at 7 weeks out! Can't wait for Layne to REALLY dial me in. Starting to get glute striations which is nice, but I really need to take these photos in some better lighting one of these da

No joke your legs are sick!!! Keep up the work and as someone said before it kinda makes my prep look like dog sh-t!!!

[Vytis]

Great condition at 7 weeks out. Do you mind sharing some of your strategy for the home stretch? The reason I ask is that I'm wondering how much more you really need to cut...I'd fear losing a bit of mass for the sake of coming in super peeled (seeing your pretty much here already).

[Crazyups]

Great condition at 7 weeks out. Do you mind sharing some of your strategy for the home stretch? The reason I ask is that I'm wondering how much more you really need to cut...I'd fear losing a bit of mass for the sake of coming in super peeled (seeing your pretty much here already).

I think Layne, mentioned last week...possibly, getting down a few more LBS..thank bringing food back up in two weeks or so. I just go w/the flow brother!! Thank God for Layne!!

[Crazyups]

Great condition at 7 weeks out. Do you mind sharing some of your strategy for the home stretch? The reason I ask is that I'm wondering how much more you really need to cut...I'd fear losing a bit of mass for the sake of coming in super peeled (seeing your pretty much here already).

LOL, I spoke to soon. Scratch that, Layne just upped cals ever so slightly today with hopes of holding on to some size.

[Crazyups]

Maaaan, first and foremost, congrats and kudos to all whom competed yesterday!! Damn, b/w here and FB, got to see a TON of impressive physiques that have no doubt even lit more of a fire within. Today, Power Upper is on tap after having a niice leg day yesterday. Worked up to 315x10 on Roman Deads, slow and controlled and finished with a ton of occlusion. Needless to say my legs are HURTIN' today. Just walked up the stairs to run some laundry into my daughters' room, GOOD LAWD. Definitely, need to do some foam rolling and plenty of stretching today! Weight was up a bit today (198.4 from 197.2 yesterday) due to another sodium induced refeed, but overall I feel in a damn good place! Layne has moderately upped my carbs this last week, with intentions that I don't flatten out too much these last 7 weeks. However, after seeing some of the physiques that took their respective "overalls" yesterday. I'm looking forward to completing "Operation: Skinless".

Prep is FLYING, it seems like yesterday that I was just sending Layne my 10 weeks out pics, kinda' crazy to believe that 16 weeks (4 months) of dieting is nailed down already!! Happy Mother's Day to all as well!!

[fltallpaul]

Those comparisons are amazing, so much more size and fullness with more time to diet. Great work!

[Crazyups]

Those comparisons are amazing, so much more size and fullness with more time to diet. Great work!

Thx Kindly Paul!! Owe it all to Layne, however, even after all is said and done this summer, looking forward to hitting stage again in 2014. As you well know, us tall guys gotta' pack on the mass. Hoping to have (although not jumping to conclusions) as a productive Off Season(s) as you did. Can't wait to see what you bring this year!