Audience Of One: 8 weeks of contest prep with Pro Physique coach Paul Revelia

[KoHuskie]

2/24/2013

Arms, Abs, HIIT

BB curl: 4x12
Seated alt curls: 4x12
Preacher curls: 3x10
Rope curls: 3x10

Straight bar skullcrushers: 4x12
Lying sing arm DB extension: 4x12
Cable/rope push downs: 4x20

Cable crunches: 5x20
DB side crunch: 5x12
Pilot chair leg raises: 5x12

Cardio: 36 mins of HIIT.


Thoughts: Really brought it today. My lifting partner was a little "under the weather" we will call it after a night to the city so it was just me today. All sets were alternately super setted (ex. BB curls then right to skulls) and focus was sharp. Cardio went well and hit the tanning bed for 11 mins after. Really trying to get all of my cravings out of the way since this is presumably my last carb re-feed. Might just have to polish off this box of Skinny Cow cookies and cream truffles . Will get my 10 day peak week plan later tonight after a posing session with Paul.

10 Days

[Woody-5]

Sick arm work!
Lol enjoy the refeed! Smash it hard for the last 10!!

[The Solution]

Peak week!!! Finish this up strong 10 days

[fltallpaul]

Amazing progress in the short period we have worked together! Finish Strong!

[Raigs]

Strong arm day! Some solid work there on the abs. I posted the workout in my journal for you

[KoHuskie]

Sick arm work!
Lol enjoy the refeed! Smash it hard for the last 10!!

Peak week!!! Finish this up strong 10 days

Strong arm day! Some solid work there on the abs. I posted the workout in my journal for you

Thanks boys! Will bring it on home these last 10 days. Days are getting longer, fatigue is starting to set in, and the mental wear and tare in increasing, but there is no way I will leave any stone unturned. Diet and training is on point and when I look back at this I know I will have given my best effort.

Amazing progress in the short period we have worked together! Finish Strong!

Really appreciate it Paul. My only regret is not coming to you sooner. Has been a fun ride and now it's time to sprint through the finish line. Look what came in the mail today:

2/25/2013
Legs and SS Cardio

Front squats: 135x12 155x10 185x8 205x6 225x4
SLDL: 135x12 185x10 225x8 275x6 315x4 335x3
Hamstring curl: 4 sets of 12 (each leg)
BB lunges: 75x24 115x20 135x20 (2) 155x20
Leg extension: 5 sets of 20

Cardio: 20 mins SS cardio. Stair master. Avg 90SPM. 300 cals burned.

Notes: Macros for today were c-100 f-50 p-215. Can continue to post macros if you guys would like. Hit front squats to switch it up a bit and give a bit more quad focus. Rep ranges were a more traditional pyramid today just because it was what felt good. Got a pile of homework I am going to try and get a head start on tonight so I can really just focus on prep as much as possible.

9 Days

[lukamura]

Pics coming soon?

[Raigs]

So what are you going to do after the 9 days left?

[KoHuskie]

Pics coming soon?

I'll see if I can snap one tomorrow.

So what are you going to do after the 9 days left?

Eat deep dish pizza until I pass out or die.

Haha, plan on doing some reverse dieting and then it is back to a calorie surplus to try and add some mass. I haven't looked too far ahead as to when my next show would be but an OCB/NANBF show in the next 1-2 years is a possibility.

[Woody-5]

Strong fronts & SLDLs!
Those high rep lunges & extensions had to be painful finishers

What's the BW at? Home stretch mate!

[The Solution]

Where is the show man?
Deep Dish Pizza = never had.. heard its to die for!!

[howimliving]

Cardio went well and hit the tanning bed for 11 mins after

plan on doing some reverse dieting and then it is back to a calorie surplus to try and add some mass. I haven't looked too far ahead as to when my next show would be but an OCB/NANBF show in the next 1-2 years is a possibility.

i like the sounds of this



soon

[fltallpaul]

Really appreciate it Paul. My only regret is not coming to you sooner. Has been a fun ride and now it's time to sprint through the finish line. Look what came in the mail today:

Sorry it took so long to send it. I am working with Outwork Apparel to make it easy for my peeps to get shirts cheap and quick!

[KoHuskie]

Strong fronts & SLDLs!
Those high rep lunges & extensions had to be painful finishers

What's the BW at? Home stretch mate!

They were great. BW is about 163lbs. Down about 18 in 8 weeks. Don't have to worry about a weight class so just trying to come in as full/dry as possible.

Where is the show man?
Deep Dish Pizza = never had.. heard its to die for!!

The show is at the Egyptian Theater in Dekalb, IL. It is the same place OCB Midwest States was held, but this is a much smaller show.

You have no idea what you are missing out on! If you are ever in Chicago Lou Malnati's is a must.

i like the sounds of this

[IMG]http://i.imgur.com/QTETqlb.gif[/IMG

soon

I can't yell at you for posting food pron in your own thread, but posting it in mine too?




...but yes, soon.jpeg

Sorry it took so long to send it. I am working with Outwork Apparel to make it easy for my peeps to get shirts cheap and quick!

Not a problem! Outwork makes great products, this brings my total to 3 shirts I have by them.

2/26/2013
Chest/Delts

DB pullovers: 3 sets of 12
Incline BB press: 5 sets of 10
Flat DB press: 4 sets of 12
Hammer strength flat: 3 sets of 12
Hammer strength decline: 3 sets of 12
Kneeling cable flys: 3 sets of 20

Later raise: 3 sets of 20
Front raise w/ hammer grip: 3 sets of 12 (alt arms)
DB reverse flys: 3 sets of 12


Thoughts: Macros still 100/50/215. Not a terrible workout but this recent carb cut has definitely hit me. Lots of volume and mostly just focusing on a good contraction. Going to get a meal in me then off for 36 mins of total HIIT.

[howimliving]

I can't yell at you for posting food pron in your own thread, but posting it in mine too?

...but yes, soon.jpeg

gotcha! another great session and a day closer to the comp. awesome work kyle

[The Solution]

How does it compare to Giordano's?? I heard this is the best (Where my trainer goes when he competed at JR USA's in Chicago -- Jason Theobald)

[Woody-5]

They were great. BW is about 163lbs. Down about 18 in 8 weeks. Don't have to worry about a weight class so just trying to come in as full/dry as possible.

holy fast weight loss batman! That's some dedication to the diet right there!

[Raigs]

Nice chest session. What weight are you pushing on the DB bench?

[KoHuskie]

HIIT went well. Did some additional calves and forearms after as well.

gotcha! another great session and a day closer to the comp. awesome work kyle

Time has flew by. Taking it day by day. Embrace the grind.

How does it compare to Giordano's?? I heard this is the best (Where my trainer goes when he competed at JR USA's in Chicago -- Jason Theobald)

I would compare this to being a Chicago baseball fan. You tend to be born into one and stick with it. The only difference is in this situation you really can't lose. (yes, Cubs fan.)

holy fast weight loss batman! That's some dedication to the diet right there!

A good plan and as close to perfect execution as I could leads to results. Everyone will just have to stay tuned for before and afters .

Nice chest session. What weight are you pushing on the DB bench?

Thanks Raiger! I stuck to 70's today. Inclines took a lot out of me.


Final thoughts for the day:

"All we have in this life is the legacy we leave behind. You can't take anything with you when you're dead. Regret can bury any man regardless of his strength. At the end of days, you find yourself standing at judgment with your life's work in ruins at your feet. Don't be left with empty hands. Realize your potential now and not ten years from now. Plans are great but it's the follow through that counts. We only get one time around; no regrets, only valiant effort. -P Diesel"


8 Days

[howimliving]

(yes, Cubs fan.)

[KoHuskie]

^This is the year :rolly eyes:


HIIT only today, went well. Macros the same as last 2 days. Relaxing until further notice, nowadays it's what I do best.

[mariobrochill]

DUDE!! I'm in Chicago as well!! I was planning on visiting that show and possibly just interviewing the competitors and discussing how their prep went!

Would you care to meet up man?!

Oh and hey Paul! It's me Mario if you remember we had an awesome convo earlier!

[fltallpaul]

DUDE!! I'm in Chicago as well!! I was planning on visiting that show and possibly just interviewing the competitors and discussing how their prep went!

Would you care to meet up man?!

Oh and hey Paul! It's me Mario if you remember we had an awesome convo earlier!

What's up dude!

[KoHuskie]

Macros for the day: 110/50/215. Just some HIIT training which went well today. Back to the iron after a 2 day break tomorrow for legs.

DUDE!! I'm in Chicago as well!! I was planning on visiting that show and possibly just interviewing the competitors and discussing how their prep went!

Would you care to meet up man?!

Oh and hey Paul! It's me Mario if you remember we had an awesome convo earlier!

An interview? Don't flatter me haha. Shoot me a PM, I'm sure we could work something out.


Reading material for the night:

[KoHuskie]

Double update to make up for yesterday!

3/2/2013
Legs/Mod intensity cardio

Jefferson squats: WU+ 3 sets of 10
Squats: 135x12 185x10 225x5(5 sets)
SLDL: 225x10 315x5 (4 sets)
Lunges: 4 sets of 20
Extensions: 4 sets of 20

Calve raise: 5 sets of 12

Cardio: 30 mins on stepper.

3/2/2013
Back/Bi's/Mod intensity cardio

Hammer high pull: 4 sets of 12
DB row: 4 sets of 10 (100lb)
BB row w/ rope: 3 sets of 20
Deads: 135x12 315x5 (5 sets)
Reverse grip LPD: 4 sets of 12

BB curl: 65x12 (4 sets)
Alt DB curl: 4 sets of 12
Lying cable curl: 4 sets of 12

Cardio: 25 mins on stepper


Thoughts: Feel great today reason being my carbs are up. For the first time in a while I feel "great" and energy is high. I talked to a girl while on the stepper that is competing in the figure portion of this show. I was able to get her away from her plan of not drinking or eating anything 2 days out from the show. While I am pretty knowledgeable on nutrition and would never do anything like this, it make me happy I got a coach for this show because who knows where I would be without some good direction and while under a watchful eye. Chest/delts/tri's and possibly a little direct ab training tomorrow with some moderate intensity cardio.

4 days

[KoHuskie]

3/3/2013
Chest/Delts/Tri's

Incline DB Press: 80x10 (4 sets)
Hammer machine inclne: 3 sets of 12
Wide grip flat BB bench: 4 sets of 10
Hammer machine decline: 3 sets of 12
Cable flys: 3 sets of 12

Military press on smith machine: 135x6 (4 sets)
Lateral DB raise: 4 sets of 10-12
DB front raise: 4 sets of 10-12
Rear delt DB fly: 4 sets of 12

Rope push downs: 4 sets of 12
Reverse grip pull downs: 4 sets of 12

Cardio: Moderate intensity on the Stair Master.

Thoughts: Great lift today. The carb jump has spiked my energy a ton and while I did not go in the gym looking for any PR's, I still had a very nice workout, especially considering how close I am to the show. Relaxing and getting a session in with Paul tonight to work out some posing kinks.

Majority of my carbs for today:



Side chest:



3 Days

[howimliving]

1st to text

[Woody-5]

Final countdown! Looking good mate! Thick. Solid. Tight
Delts looking massive!

[The Solution]

Finish this strong

[KoHuskie]

1st to text

Obviously.

Final countdown! Looking good mate! Thick. Solid. Tight
Delts looking massive!

Thanks for the kind words woody! Hope your vacation is going/went well!

Finish this strong

Will do Bob. How was your weekend at the Arnold?