Shredding Up for the NPC Eastern USAs - Contest Prep

[AestheticAustin]

Allergies are the worst! They can certainly make some work outs tough.

Sorry for your loss too! Dominate this prep for him

I've been fortunate enough to have very mild allergies this year but something got to me yesterday.

Funny, but I notice that the better my diet is, the less allergies I have and I did eat a little bit off the diet due to a few family gatherings for my grandfather. I appreciate your kind words.

Definitely dominating the prep for him.

Arms and traps a little later. I'm excited to murder it.

[AestheticAustin]

Destroyed arms and traps.

Felt great today, no allergies, lots of energy. Worked and got my tan on this morning, prepped 20lbs of chicken. Good freakin' day.

A completely John Meadows inspired session.

DB Incline curls

15s x 30
30s x 20
30s x 20 bottom partials
30s x 3 x 15 bottom partials

Reverse curls with squeeze

70 x 3 x 12

Cable curls

120 x 8 + 4 partials
120 x 6 + 6 partials dropped 50 x 15 + 5 partials

Preacher Curl

60 x 15
80 x 15 + 16 bottom half partials.

Tricep dip machine with 1 second squeeze leaning back

1 PPS x 20
2 PPS x 15
3 PPS x 8
4 PPS x 6 (didn't lean much was hard) + 2 partials

Rope push downs (10 reps with 2 second squeeze, then 10 nonstop)

25 x 10 + 10
35 x 10 + 10
50 x 8 + 8

DB OH Ext Partials

20 x 30
30 x 30
40 x 30
60 x 30

Bench Dip leaning back with 1-2 second squeeze

3 x 8 + 4 partials

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DB shrug with 2 second pauses

25s x 15
55s x 15
75s x 15
105s x 8 + 7 no pause

BTN Smith Shurgs

PPS x 20
2 PPS x 2 x 20

---

Didn't feel like abs today.

Food:


3295 Cal 87 F 324 C 274 P

Forgot to add in 20 minutes of LISS 3 mph at 10 incline

[AestheticAustin]

Went out with friends last night and although I didn't drink or eat anything off my diet I was out until 3 am. For some reason I can't sleep in so I woke up groggy but some coffee and MCTs for me going.

Decided to training around noon today so I could have the afternoon and evening to relax and work on my website and CPT studying.

Brutal leg workout. I never feel sick after lifting but the more MD training I do, the more I'm hurting (in a good way) and the more I'm feeling I'm ready to hack after my workouts.

Just because I'm rehabbing an injury and am taking some time off squats an deadlifts doesn't mean I can't have a brutal leg day.

Rest periods - 20-30 seconds, some even less

Lying Leg Curls

200 x 8
200 x 8 dropped 125 x 8 dropped 95 x 8 + 12 bottom partials

Leg Press

3 PPS x 15 frog stance + 15 close stance
9 PPS x 2 x 15 frog stance x 15 close stance
6 PPS x 15 frog x 15 close x 15 frog

Leg Ext

175 x 8
250 x 6 + 14 bottom partials

Hack Squat

PPS x 6
2 PPS x 6
3 PPS + 10 x 6

Leg Press

2.5 minutes, first minute PPS , remaining, just the sled.

Standing Leg Curl

45 x 8
70 x 8 + 12 bottom partials

All leg curls had a pause at the bottom and squeeze at the top.

Abs and calves consisted of v-ups, standing rope crunch, seated calves and tibia raises.

LISS 20 mins at 3 mph 10 incline

Food 3095 Cal 86 F 288 C 266 P

[AestheticAustin]

Killed a back workout today.

Woke up early, got some things done ate twice and headed to the gym.

MD inspired back day

Dead stop DB Row

125 x 20 LR dropped 90 x 8 LR dropped 60 x 8 LR

Meadows DB Pullover

60 x 15
90 x 15 dropped 60 x 15

BTN Pulldowns - 1 second squeeze

100 x 12
175 x 8
205 x 5 + 3 partials

Dante Rows with squeeze

PPS x 12
2 PPS x 8
3 PPS x 8

Assisted chin with squeeze and 2 count negative

3 x 10

Rope Machine

5 minutes continuous, first 2 minutes full resistance (7) next 2, 5, final minute on 3.

Band standing crunches

3 x 20

20 minutes LISS 10 incline 3 mph

3155 90 F, 288 C, 266 P

[Vytis]

I have to look into Meadows' training in a bit more detail. More and more people seem to be following and enjoying the workouts...look long and brutal though...saw one of his leg training vids. That workout was 2hrs...

[AestheticAustin]

I have to look into Meadows' training in a bit more detail. More and more people seem to be following and enjoying the workouts...look long and brutal though...saw one of his leg training vids. That workout was 2hrs...

Not these workouts dude. I don't rest..Nothing more than a minute on my heavy work and the remaining, 20-30 seconds. It's all about the pump and TUT. Check it out, it's good stuff.

With that said, I'm in the gym getting more done in less time than most people, and it's kind of funny. I do love being in the gym. I think I'll be getting back into powerlifts after the show and that's when I'm doing 2.5 hour workouts.

[jpfaherty]

How long is a typical work out for you currently?

Out till 3 AM with no booze and not messing up your nutrition...Nice work!

[AestheticAustin]

How long is a typical work out for you currently?

Out till 3 AM with no booze and not messing up your nutrition...Nice work!

90 minutes with cardio included...Usually 45-60 for the main body part...10-15 for calves and abs which I rotate workout to workout...then 20 LISS for now.

---

Yea man I'm a 22 year old single male, I feel bad staying in, haha. I typically get done eating around 8 pm...I just stayed up later and stayed hungry...haha

[AestheticAustin]

No training today. I did work.

3155 Cals, 76 F, 322 C 266 P

Got two very important things accomplished. Saw an ortho surgeon about my 8month rescuing glute I injury. He assured me that at 22 I will heal up and be back to squats and deads and that this is just a point in time.

I start PT in two weeks.

I also take my CPR course tonight so I can finally take my nasm test. Cannot wait.

I might get up super early tomorrow and train chest and delts before I go to work.

[jpfaherty]

I might get up super early tomorrow and train chest and delts before I go to work.

Do it! You won't!

[AestheticAustin]

Do it! You won't!

It's 515am, getting ready to head out now!

[AestheticAustin]

After warm-ups this morning I decided to make it just a high intensity pump day. Anterior deltoid on my left arm has been feeling funny since BTN pulldowns a couple of day ago so I didn't want to risk injury on heavy bench.

Decline HS Press

2 PPS + 30 x 3 x 10 (squeeze at top, pause at bottom) + 8 partials
3 PPS + 10 x 10 - Dropped 2 PPS + 30 x 4 (squeeze at top, pause at bottom) + 8 partials, Dropped 2 PPS + 5 x 4 4 (squeeze at top, pause at bottom) + 8 partials, Dropped 1 PPS + 25 x 4 (squeeze at top, pause at bottom) + 8 partials Dropped, PPS x 8 + 12 partials

DB Incline

3 x 8-12
80 x 20 including a few partial reps

1 circuit, sets of 12-12-12 on most muscular fly, regular high cable fly, cable chest press.

Right onto 1 set of 15 db hex press

Into 1 set of 15 pec deck.

1 set of 6 + 12 partials on HS incline

1 set of 15 on db fly

---

Delts

4 x 30-50 on db seated partial laterals; up to 80lbs

3 x 10-20 on seated military; up to stack

3 x 12 on front raises with 1 second pause at top; up to 20s

3 x 6-15 on Meadows 6-ways; up to 15s

3 x 50-80 on rear delt swings ; last drop set was 60s x 30 --- 45s x 20 --- 15s x 30

1 x 75 rear delt cable fly --- 25 per side

----

Going to work, then back for cardio and calves after!!!

[Vytis]

Nice early morning session. That's how I start my days - get up, down my pre-workout and hit the weights....sometimes it takes a couple of sets to wake up though, lol.

[AestheticAustin]

Nice early morning session. That's how I start my days - get up, down my pre-workout and hit the weights....sometimes it takes a couple of sets to wake up though, lol.

Definitely need to invest in some more pre-workout. I don't feel as strong on the compounds first thing in the AM as I do after being up for a few hours.

Ill be back in the gym tonight for calves and cardio.

[AestheticAustin]

--- signifies a drop set if included in a post on sets and reps.

Yesterday's workout as well as today's. I typed up yesterday's workout yesterday, but it never went through lol. Bummer.

Tomorrow I have a cheat meal planned. First cheat in 10 days and I feel like I'm right on point with prep. Things are going smoothly which is exciting and motivating at the same time.

Yesterday I trained arms and I will only post the weights on the exercises I'll be using to track strength progress and how my performance is holding up on this cut.

Monday I start physical therapy for my partially torn glute.

---

John Meadows Hammer Curls

75 x 12 --- 50 x 8 --- 30 x 8

DB Incline Curl

1 x 25
1 x 25 Partials
3 x 20 Partials

Cable Flex Curls (1 second squeeze)

2 x 8-12 + 8-12 Partials

21s

3 x 21

---

HS Dip Plate Loaded Dip - Hands Facing Palms Towards Plates (Frys the tris)

3 x 8-12
4 PPS x 12 --- 3 PPS x 4 + 4 partials --- 2 PPS + 4 partials - 1 PPS x 8 + 12 partials

Rope Ext (10 with 1 second squeeze, 10 nonstop)

3 sets

Cross Body DB Incline Ext

3 x 10 + 5 partials

Reverse Pushdown, Elbows Locked

2 x 15-20 + 5-10 partials
1 x 12 - 12 - 8 partials

Circuit

1 set of 15 on cable incline skull/1 set of pron kickback x 15/1 set of DB OH Ext x 15

---

Traps

Db Shrug

125s x 20

Prone Shrug - with flex and squeeze

3 x 12-15

Db Seated Shrug with squeeze

1 x 15

---

LISS 20 mins 10 incline 3 mph

---

Today I did legs. I front squared. I didn't go as heavy as normal but I was pain free for the first time in ages. The mobility work is helping.

Front Squat

275 x 7

Lying Leg Curl

210 x 8 + 8 partials --- 135 x 4 + 4 partials --- 75 x 8 + 12 partials

Leg Press

Top set - 9.5 PPS x 15 frog stance, right into 15 close stance --- dropped 6 PPS x 15 frog + 15 close --- dropped 3 PPS x 15 frog + 15 close

Leg Extension

265 x 8 + 17 bottom partials

Hack Squat (I'm dead by now, rest periods have been non existent)

3 PPS + 25 x 1 (lol)

Standing Single Leg Curl

80 x 8 with 3 second negative and pause at bottom + 12 partials

Calve Raises on Leg Press (crazy brutal)

1 PPS x 2 minutes
Sled x 2 minutes

DB Tibia Raises

90 x 25

Cardio

20 LISS at 3 mph on 10 incline. I hated this. Legs are dead.

[AestheticAustin]

Morning Saturday workout. Trained extra hard so those few extra calories in my cheat meal today won't go to waste and my waist. Haha

Back

Db Row

125 x 10 LR
125 x 21 LR

Pullovers Meadows Style

90 x 20 + 10 partials

Scapula pulldowns

250 x 6 + 2 partials

Seated Rope High Cable Row

3 x 12

Lat Stretchers // Kayak Row Shperset

120 x 12 // 25 x 6 LR

20 minutes LISS 3 mph 10 incline.

Did 3 sets of abs too.

[AestheticAustin]

Wasn't going to lift today but when you feel good, why skip a workout. I'm all for workout when you can, rest when needed.

---

Note to self, learned yesterday that even with a planned cheat I'd like to know exactly what I'm eating. Spilt over a bit, so low carbing today and back on track.

---

Bench

360 x 3
315 x 6
275 x 8

HS Decline

2 PPS + 35: 3 x 10 squeezed, slow neg, paused at bottom + 8 partials

3 PPS + 15: 1 x 10 + 4 drop sets with the above form (as many slow and controlled reps with squeezes, plus partials)

DB Incline Bench

90 x 8

Cable Flys: Most Muscular//High Cable//Chest Press

17.5 x 12//12//12
32.5 x 12//12//12

Meadows Pec Deck // Block push-ups

3 x 4 Reps L, 4 Reps R, 4 Reps L, 4 Reps R, 2 Reps L, 2 Reps R // push-ups to failure with partials

---

Partial Side Laterals

4 sets, worked up to 80s x 35

6 Ways

3 sets 10-15

Machine Laterals

3 x 8 hard squeeze, slow negative, +8-12 partials

Rear Delt Fly

3 x 12-15, 1 second hold and squeeze at the top

Rear Delt High Cable Fly

2 x 15

Meadows Spider Crawls // Band Pull Aparts

2 supersets

---

2 sets of calve raises on the leg press for 3 minutes each set.

3 sets of dorsiflexions on the calve raise for 1 minute per set.

---

20 minutes LISS 3 mph on a 10 incline.

[jpfaherty]

360 x 3? Damn, strong as an ox. What's your 1RM?

[AestheticAustin]

360 x 3? Damn, strong as an ox. What's your 1RM?

405 6 weeks ago is the best I've done over the past few months. 365 x 5 when I was a bit heavier during the winter.

Once Im done with this contest I cannot wait to try and push the numbers. It'd be the first time in a few years I wasn't dieting in some way. I used to be a rather large (fat) 260lb 19 year old. Been slowly chipping away for a few years.

Ging to be nice to have time to focus on solely building for once with the post contest rebound.

[AestheticAustin]

Barbell Curls (3 Second Negative After Hard Squeeze)

20 x 12
40 x 12
60 x 12
80 x 8
100 x 6

Db Incline Curls

25s x 30
25s x 30 Partials
25 x 3 x 25 Partials

Cable Curls

3 sets, squeezes and hold on all reps...2 drop sets on the last set

Reverse Pushdown

3 sets, squeezes on all reps...2 drop sets on last set

Cable Extensions

3 x 8-12

Stretch Incline Skulls

2 sets...70 x 16 dropped 40 x 10 on the last set.

Seated Tricep Extension Machine

3 x 12-15

Rope Pushdowns

10 reps held and squeezed right into 10 non stop, 3 sets.

Calve Raises on the leg press

2 3 minute sets.

Dorsiflexions on the leg press

2 2 minute sets.

V-ups

3 x 12

Lat pulldown crunch

3 x 12
----

Cardio willbe done later.


Reduction in cabrs today

3058 cals, 83.4 F, 281 C, 260 P

[Vytis]

360 x 3? Damn, strong as an ox. What's your 1RM?

That's putting it mildly...

[AestheticAustin]

That's putting it mildly...

I've always been pretty strong. My last pl meet is when my glute was just beginning to give me a lot of trouble (found out last week it has been partially torn). But I deadlifted 585 (585 x 3 was best in gym) and squatted (445). Both raw. Unfortunately bombed out on bench and not because I couldn't do the lift, it was because USAPL doesn't allow you to lift your head off the bench and me being a dumb ass kept forgetting to keep my head down on the liftoff. Finally get it right but I was shot on lift 3. Actually would've won if my opener counted.

Anyways. Hardest cardio of my life.

5 minute warm up level 15 bike 80-90 rpm

:20 full out sprint 1:40 80-90

3 sets

Then same thing for 3 more sets on level 10 and then the last 2 intervals on level 5.

Then 5 minute cool down on 80-90.

---

Never hurt more, never been more drenched in sweat from cardio. Switching to 2 HIIT, 2 LISS sessions per week.

[AestheticAustin]

Alright dropping cals today 2800-2850 5x per week...two refeeds with 3100 cals. Will reassess in two weeks.

---

Yesterdays workout.

Power Lying Leg Curls (Controlled Reps)

210 x 10 + 10 partials ---drop set 135 x 5 + 15 partials ---drop set 75 x 10 + 10 partials.

Leg Press

10 PPS x 15 frog, 15 close, 5 frog (leg cramped and I almost got crushed by the leg press)---- Drop Set 4 PPS x 40

Leg Ext

250 x 8 + 12 partials

Hack Squat (up until this point rest was changing plates <:30, too set here I was nervous I was going to get crushed but I took an extra minute and psyched up)

3 PPS + 25 x 6 --- drop set 2 PPS x 6 --- drop set 1 PPS x 12

DB SLDL

75s x 15 (babying injury)


---

HIIT

5 minutes level 15 bike 80-90 RPM

8 intervals --- First 3 :20 All out, 1:40 80-90 RPM on level 15. Next 5 same thing on level 10. Dropped to level 1 for a 5 minute cooldown. 24 minutes on the bike total.

[AestheticAustin]

Today Back

Meadows Deadtop Row (Last few reps were with leg drive and no a complete flex (partial rep).)

125 x 22 LR

Meadows DB Pullover

100 x 17 --- 75 x 13

Scapula Pulldown

250 x 8

Rope high low row

100 x 10

Stretchers // Kayak Row

140 x 10 // 30 x 12 LR

Only posting top sets.

[AestheticAustin]

Workouts have been amazing and I am tightening up. 201.8 this morning before my skipload/refeed. Cals have been 2850 5x per week 265P/75F/250C...Today's refeed 3056 231P/33F/442C

That said, I came down with some sort of cold and legs this morning was miserable. I just did a few sets and called it a day....

[AestheticAustin]

I think lack of sleep has gotten me sick. Just been very restless this last week and stayed out late one night on the weekend. My body can't sleep past 6-7am no matter what time I go to bed so it just threw me off. That said, yesterday I felt bleh, today a little better, but after I went into the gym and trained back, toward the end of the workout, I was feeling so ****ty and almost like I was going to pass out, I went home, skipped calves and HIIT. Hopefully better tomorrow.

Deadstop DB Row

50 x 8 LR
80 x 8 LR
125 x 25 LR and this includes some partial reps with momentum toward the end. Last 5-6 reps are brutal.

Meadows DB Pullover - 3 second negative.

50 x 15
75 x 12
75 x 10

Scapulae Pulldown (Fat grips on the first 3 sets)

100 x 12
150 x 12
200 x 8
250 x 10

Standing Reverse Pec Deck - 1 second squeeze (Exercise I made up that I really feel will help with width).

40 x 15
85 x 12
40 x 15

Stretchers

50 x 12
100 x 12
140 x 12

[Vytis]

Hope you're feeling better soon...have any progress pics to share?

[AestheticAustin]

Hope you're feeling better soon...have any progress pics to share?

Feeling better now thankfully. 16 weeks out. Tightening up little by little. Going to do some light LISS tn now that I feel better.