A-McD's first journey to the stage

[AdamMcD]

No training today, had an exam and then went to a seminar in the gym with Lee Priest. He was over in England doing the NABBA Worlds. He's a pretty laid back type of guy and answered pretty much everything, the only problem being it turned into a bit of a Q & A on drugs. He wouldn't do any poses, not even a bicep shot, so I didn't get too much out of It in terms of knowledge , typical "bro" answers on diet/training.

[AdamMcD]

Mesocycle 2 week 2 day 2 -Push


1)incline hammer press (1:1:4:0)
40kg ps (10)
55 (8,6)
40 (8)
47.5(5)

Superset 1

2a. DB bench (1:0:1:0)
30kg(11)
25(12,12,11)

2b. Incline DB fly (1:3:1:1)
15kg (8x4)

3) Low incline hammer press (1:0:1:1) 2 drop sets each set
45kg ps(5)>35(6)>20(6)

50(6)>45(5)>35(5)

50(6)>40(4)>35(4)

4)Wide grip dips (1:1:1:1)
15,11

Superset 2

5a. Lateral raise (1:2:1:1)
5kg(20x3, 19)

5b. Shoulder hammer press (1:0:3:1)
30kg ps (8x4)

6)cable lateral raise (1:2:1:2)
5 sets non stop 10-15 reps (3kg)

Superset 3

7a. Incline skullcrusher (1:0:3:1)

25kg(8x4)

7b. closegrip push up (1:1:1:1)
BW 8,6,5,5


Took me a while to get a pump, it was about 6pm and I had only consumed about 20g of fat and 80g of carbs, but once I got it going it was pretty good. I've noticed when focusing more on tempo wand contraction my pumps have been better. Got it done in about an hour, went home and did some cardio.

HIIT

14rounds

total time:42 minutes, including warm up and cool down.


Macros have been dropped for the last push, we're just over 2 weeks out. I'm falling behind a bit on posting, I've had a lot of college work and exams. I'll try keep on top of it for the last few weeks!

[AdamMcD]

Inov8 EP meso 2 week 2 Day 4 Shoulders/arms 26/10 10:00

Superset 1

1a.lateral raise(last set drop set) (1:2:1:2)
10kg 10,10,10,10>drop set

1b.Rear lateral raise (last set drop set) (1:2:1:0)
5kg 18,16,12
4 15 >drop set

Superset 2

2a. Hammer shoulder press facing machine (1:1:1:1)
20ps (8)
30ps(8,8)
20ps(12,12)

2b.Band pull aparts (1:3:1:1)
RPE only (10)

Superset 3

3a.Behind head barbell press (1:0:4:1)
25kg 8,8,8

3b.Seated cambered front raise (1:2:1:1)
10kg 8,8,8

Superset 4

4a.Reverse grip pressdown (1:2:2:1)
L8 12, 12
L7 12
L6 12

4b.Standing supinated curl (1:2:2:1)
12.5kg 12,12,11,10

Superset 5

Seated O/H rope extensions (1:2:1:1) 8 partial from contracted position on each set
50lbs 8,8,8,8


5b.Rope hammer curl (1:2:1:1) 8 partial from contracted position on each set
50lbs 8,8,8,8


Superset 6

6a. Single arm PD (1:1:1:1)
30 lbs 8,8,8

6b.Cambered bar curl (1:1:1:1)
20kg 18,19

6c.Cambered bar PD (1:1:1:1)
50lbs 20,20,20

Took me a really long time to get a pump going and it was so hard for me to get warmed up. I nearly felt as though I wasn't fully warm until I started training arms. Energy wasn't too bad and I really tried to focus on MMC over weight, dropping some weights a tad from the previous week. I also trained in my regular gym vs the university gym I usually do this workout in, so some of the machines were slightly different.

After I trained I work from 2-10:30PM and although today was a refeed, it was a pretty lethargic day. I didn't want much human interaction and I had to give it that extra push to put on that customer service smile. On a plus, I woke up today at 173.2 lbs, a new low and it's a recent occurrence after my refeed days which perhaps provides some key info about future diet programming, although I cannot really put my finger on it.

Just HIIT this evening and back to a Pull workout tomorrow!

[The Solution]

Keep grinding those hard days will pay off

[AdamMcD]

Feeling pretty tired and weak at the moment but in good spirits!

Just received my peak week plan from Connor and weighed in at a prep low 172.8 this morning.

Not as lean as I would have liked, but I'm happy with what I've achieved. Legs tomorrow, I'll post up the session.

[AdamMcD]

Day 3, Mesocycle 2, week 3 Legs Weight 171.8- prep low

1. Single leg ham curls (1:3:1:0) No rest between
L7 8x4

2. Lying leg curls (1:1:1:1) myo-reps

L9 17>5>3
L9 15>4>3

3. Seated leg extension (1:1:1:1) myo reps

55lbs 20 > 5>5>4
55 20> 5>4
55 20>4>3

4. Leg press (2:1:x:0)
65kg ps 10 x 6

Superset 1

5a. Back squat (1:1:1:0)
100kg 5x 3

5b. static dumbbell squat hold
32kg 30seconds x 3

6. Single leg legpress (2:2:2:0)
30ps 8,8


Really feeling it now in terms of energy and willingness to train. Sleep has been quite poor and no matter what I do I'm always waking up about 2/3 times per night before I eventually lay awake for an hour or so. This is having an effect on my training but I'm pushing through. The squats supersetted with the static hold were absolutely killer, basically passing out after that 30second hold.
I'm slacking a bit on mobility work and myofacial release as I'm stuck for time a lot of the time and at this stage I don't feel like inflicting anymore pain on myself haha. Something I will definitely be focusing more on during the next few months.

One week out as of today,weighed in at a low of 171.8, waking up pretty hungry now, even as carbs increase during peak week. Hands and feet are freezing all the time!

[The Solution]

Any sneak peak pics?

[AdamMcD]

Any sneak peak pics?

I haven't really had time lately, college is pretty stressful atm, leaving at 6am and getting home late then having to do work and cook, but I'll try get something up in the next few days.

[AdamMcD]

Peak Week Legs

1. Lying Leg curl (1:1:2:1)
60kg 8 x3

2. Back squat (2:1:1:1)
80kg(12)
90kg(10)
100(8,6)

Superset 1

DB RDL (2:1:1:1)
42.5 kg 10 x 3

Lunges (2:1:1:1)
25kg 16 x 3

4. 1 leg, leggpress (2:1:1:1)
75kg(8)
65(8,8)

5. Leg ext (1:2:1:1)
68kg 15
54 15

15minutes cardio on stepper followed by 15 on the bike (medium intensity)


This workout was way harder than I expected. It was pretty low volume in comparison to what I've been doing the last few weeks but for some reason the superset of RDLs and lunges was extremely taxing on my CV system, I was sweating a ton and breathing as if I was 40lbs over weight. Perhaps it was the extra carbs as I was triple what I had been on last week.

500g of carbs today, which is the highest of peak week. Definitely watery and it's playing with my head a little as weight is going up too! Hopefully I tighten up of the next few days. 390g tomorrow with a pull workout and 20 minutes of cardio. I'm going to try stay away from any artificial flavourings and alcohol sugars for the last few days. Weight was 174.8 this morning after 325g carbs yesterday, movement is a little irregular though.

[The Solution]

What does Connor have to say if you cant get him pics?

[AdamMcD]

What does Connor have to say if you cant get him pics?

He didn't mention sending daily pics, but I'll shoot him some today as I think it's probably a good idea. I leave in the morning when it's dark and get back when it's dark and the lighting in my house is terrible unless its day time.

[IK9]

Ah Lee Priest.. he's a Nubreed Nutrition athlete now.. my friend is a sponsored athlete by them too.. I got to sample a lot of their products!

[AdamMcD]

Peak week pull workout

1. CG lat pull down (1:2:1:1)
45kg 10, 10
39 10

2. Hammer machine row (1:2:1:1)
35ps 12
40ps 10
45 8,8

Superset 1

Wide grip PD (1:1:1:2)
45 x10 x 3
39 10

1arm DB row (1:2:1:1)
35kg 8,8,6,6

cable pull over (1:1:2:1)I had
16kg 12,12,12,12

6.Incline DB row(1:1:1:1)
25kg 10x4

7. Rope hammer curl (1:1:1:1)
33kg 15 x 3

20 minutes MISS on the bike a few hours later

I had a really good pump throughout the workout which was a little surprising to me as I only had 40g of honey and 15g of BCAAs prior because it was at 6 am. I have a load of college work at the moment so I need to be really efficient with my time. Students don't really want to meet at 6 am so I guess I have to get my workouts in then. Still looked a little watery today but carbs drop tomorrow so I have a good feeling I'll dry out a good bit.
Sleep is poor at the moment even while using melatonin and GABA so I;m using a sleeping pill I used to get over jetlag a few weeks ago and it worked wonders, only a once off thing and I don't have to be up until about 8am tomorrow, for once!

[AdamMcD]

Ah Lee Priest.. he's a Nubreed Nutrition athlete now.. my friend is a sponsored athlete by them too.. I got to sample a lot of their products!

Any use?

[IK9]

Any use?

Hmm? What do you mean?

[AdamMcD]

Hmm? What do you mean?

sorry, Irish lingo! Where the products any good? Never heard of them.

[IK9]

sorry, Irish lingo! Where the products any good? Never heard of them.

Yeah, I was impressed with a lot of their products but I must say that they are all pretty "potent".. at least for me weighing as little as I do. I had to half scoop their pre workout because the body tingles and laser-like focus it put me in was a little too much for me doing 1 full scoop lol.

[AdamMcD]

Yeah, I was impressed with a lot of their products but I must say that they are all pretty "potent".. at least for me weighing as little as I do. I had to half scoop their pre workout because the body tingles and laser-like focus it put me in was a little too much for me doing 1 full scoop lol.

I can't function without caffeine at the moment haha.

[The Solution]

Good luck!!!!

[AdamMcD]

Peak week full body workout weight: 173.4



Superset 1

1.Leg extension (1:2:1:1)
50kg x15 x3

1b. Leg press machine (1:2:1:1)
65kg x 15
75 x 15 , 15

Superset 2

2a.Wide grip pulldown (1:2:1:1)
42kg 8,8,8,8

2b. straightbar cable pullover (1:2:1:1)
30kg 12,12,12,12

2c.Cable curl (1:2:1:1)
18kg 15,15,15,15

Superset 3

3a. Neutral grip cable row (1:2:1:1)
40kg 12 x3

3b. Assisted pull up (1:2:1:1)
RPE only (7) x 3

3c. Hammer curl (1:2:1:1)
10kg 12 x 3

Superset 4

4a. Incline hammer press (1:2:1:1)
25kg ps 12,12,12
15ps 12

4b. Rope facepull (1:2:1:1)
18kg 15x 3

4c. OH rope extension (1:2:1:1)
27kg x 12
22.5 12, 12


2 days out now. I had my last normal session yesterday which was a push workout and my strength was surprising low considering I was eating a good amount of carbs. Still feel a little spilled over today and I think I was looking leaner last week but I hope to see some nice improvements in condition over these last 2 days. Tomorrow I'll do a light circuit again in the morning and rest up and do some assignments for the rest of the day. Looking forward to the show now, not as lean as I would have liked to be and I need to reflect to see what can be improved on for the next season.

I'll get some pictures up tomorrow hopefully.

[AdamMcD]

Good luck!!!!

Thank you!

[AdamMcD]

[AdamMcD]

So I'm one day out, lots of college work to be done and I'm just resting up. I would have liked to be leaner, but I learned a lot about myself this prep. Final year of college proved to be a lot more than I expected in terms of workload, so I'm happy with the outcome. This is my forst show and the leanest I've ever been so I can only be greatful. I must admit that although my time management improved drastically, I found it hard to keep a balance in all areas of life. Prep and college had to come first as well as my part time job in my eyes, and as a result I neglected the social aspects of life. I'm not sure that I could have approached it any differently as I simply just needed more hours in the day. I will use this info in the future to guide me.

I'm not really sure where we could have improved to come in leaner, but my trip to Maui and perhaps not being aggressive enough through diet and cardio played a part. I did however lose 37lbs which was way too much. It made the process much harder and certainly played as a driving factor in not getting "diced". But this is all valuable knowledge

[IK9]

I definitely feel you on that... I want to improve my life balance the next time I do contest prep.

Mirin the rear double bi's

[The Solution]

So I'm one day out, lots of college work to be done and I'm just resting up. I would have liked to be leaner, but I learned a lot about myself this prep. Final year of college proved to be a lot more than I expected in terms of workload, so I'm happy with the outcome. This is my forst show and the leanest I've ever been so I can only be greatful. I must admit that although my time management improved drastically, I found it hard to keep a balance in all areas of life. Prep and college had to come first as well as my part time job in my eyes, and as a result I neglected the social aspects of life. I'm not sure that I could have approached it any differently as I simply just needed more hours in the day. I will use this info in the future to guide me.

I'm not really sure where we could have improved to come in leaner, but my trip to Maui and perhaps not being aggressive enough through diet and cardio played a part. I did however lose 37lbs which was way too much. It made the process much harder and certainly played as a driving factor in not getting "diced". But this is all valuable knowledge

its all about living and learning brother, You are in the best shape of your life. Remember the changes, remember what worked well for your body and apply it for the future. Pay close attention tomorrow and how much you will really need to fill the tank and look your best

Pose hard.

[AdamMcD]

I woke up early show day, about 5 hours sleep in me. Ate my first meal and headed to the gym for a slight pump up and onto subway to get sub for the 2hours out meal. Got home, ate the second meal of the day and then started applying dream tan.
Got to the venue early enough just to be safe and then ate the turkey sub I had got earlier.

The way the show was run wasn't excellent, promoters didn't really know what times classes were on and the most annoying thing was having to do individual call outs for every age category in each class before they compared within each class, so it was really hard to maintain a pump (waiting around 30-40 before doing comparisons) and then if you won you went back out for the overall.
I took a light pre workout supplement about 30minutes before going on stage and had a shot og whiskey right before to clam the nerves, although I wasn't as nervous as I expected.

I was in the U21 athletic class(board shorts) and u21 physique(a shorter trunk). I took the u21 athletic class(however, not many competitors) and was told that I held my own in the overall for this and if they had placed other than 1st, I probably would have been about 3rd.

The physique class was about 2 hours later which was a bit of pain and I couldn't really get another pump for this round. This was the class I was looking forward to as the guy who eventually beat me trains in my gym. 2nd place in this class and the judges wear announcing that it was the closest decision that they had to make, but I think he deserved the win. I was (surprisingly) more conditioned and had better legs but he simply had superior muscle bellies and had a rounder look to his arms and delts.

Overall I was really happy about how the day went, and my condition really was maximized. The comradery backstage was awesome and everyone could really appreciate the hard work that was put in. I'll definitely be competing again in the future but I need to make some solid gains.

I actually slept undisturbed for the first time last night in a very long time but woke up extremely tired. I planned, initially to do another show in 2 weeks which would have had better competition and organization that I still really would love to do, but I have finals a week later and I need to stay in line with my priorities. The stage will always be there.

Looking into the future, there is a sense of relief but also emptiness as I don't have any such "goal" in terms of competition, but that's something I'll work on over the coming weeks.


1st and 2nd

[IK9]

Awesome job man!!!! Yeah.. these shows are never on schedule lmaooo

[The Solution]

Huge congrats on your placement.

[AdamMcD]

Huge congrats on your placement.

Thank you! but for some reason placing has just not been resonating with me and \I don't think it would have made a difference if I came first or last, I'm just truly grateful to have had this opportunity and I'm overwhelmed by peoples positive feedback in general.

[ConLaV]

Thank you! but for some reason placing has just not been resonating with me and \I don't think it would have made a difference if I came first or last, I'm just truly grateful to have had this opportunity and I'm overwhelmed by peoples positive feedback in general.

So proud of you buddy.... the physical AND mental growth you've displayed is remarkable. Great attitude you have Adam... and a very bright future!