A-McD's first journey to the stage

[AdamMcD]

My names Adam and I'm a 21 year old undergraduate in my final year from Dublin, Ireland.

I have been following the journals of guys like FatherFlex, Quelly, ConLav, BioLayne, FltallPaul for the past few years and I really enjoy seeing the progress that gets made in and outside of the gym.

As for me, right now I am 8 weeks out from my first show called "NIFMA" which will be held in Dublin, with the option of competing in a second, 2 weeks later in London. The category is fitness/physique and I'm looking at bringing the best package I can while enjoying the whole process.

My ultimate plan over the next few years is to compete on a natural bodybuilding stage, but I'll see how I enjoy it the first time round and go from there. I'm all about keeping a positive mindset and believe that your brain is the most powerful tool and your disposal.

Currently I'm prepping under the objective eye of Connor Lavallie and I just teamed up with Inov8 for training for the remainder of prep.

I started dieting 23 weeks out at 208lbs and quite out of shape and I'm down to 184 as of this morning.
Current Macros: 57/230/240 53/340/220 x 2


Currently supplementing with:

-BCAAs
-HMB
-Creatine Monohydrate
-fish oil
-Multi
-Vit D
-Digestive enzyme
-Rosea Rhodiola
-ALCAR
-Beta Alanine

Occasionally
-L-Tyrosine
-Choline
-Agmatine
-Glycine
-PES Alphamine

I like to mess around with different nootropics now and then to see if they have any effects and I'm really interested in some of their cognitive boosting effects, especially around times of exams etc.

[ebomb55]

Awesome! Glad you started a log. I'll be following this for sure.

Also, Connor's a great guy...you're in good hands.

[The Solution]

Real nice you joined Inov8 man. Hope to see you push your limits and bring your best to the stage. Good luck.

[IK9]

Good luck man!!

[AdamMcD]

Team Inov8 wave A, week 2, day 1

Back/Posterior chain 11:00

1A. 45 degree reverse lat pulldown (1:3:2:1) level 7- 10,10 level 6 10,10
1B. cambered bar row (1:2:1:2) 80kg 8,8, 70kg 8,8

2A. pull ups (1:2:1:1) BW 5,4,4,4
2B. Wide grip pulldown (neutral) (1:2:2:1) Level 6 10,10 level 5 10,10
2C. cable pullover (1:2:2:1) level 3 10,10,10,10

3A hammer grip wide row (1:2:1:1) level 5 (8) drop >level 4(8) x 3
3B.pull down machine (1:2:1:1) 55kg (8) x3

4A. conventional deadlift (2:1:1:1) 140kg 8,8,8,8
4B. weighted hyperextension (1:3:1:1) 10kg plate 10,10,10


HIIT 17:30

Upright bike intervals (11)

20seconds on/140 off

Volume has increased a ton since I started with team Inov8 so hopefully that can lead to some sarcoplasmic growth even while prepping. The intensity in my training has also took a huge jump as I never really monitored times between sets or TUT.

Low back was fried after the last supersets, I seem to always hit my lower back a lot anyway when I do any sort of deadlifting. Got a great pump in my lats and I attribute the majority of that to the slower and more controlled eccentrics. It was tough to get motivated for this evening HIIT session and it was a killer but it'll be worth it. Enjoyed some breaking bad while doing the cardio. Now to prep meals for tomorrow and finish off some college work.

[AdamMcD]

Awesome! Glad you started a log. I'll be following this for sure.

Also, Connor's a great guy...you're in good hands.

Thanks dude..yea he's a truly awesome guy and a great help. It's extremely important to have someone in your corner that knows what you're going through. The average person just doesn't understand how difficult prep can be at times, but nothing easy is ever worth doing.

Real nice you joined Inov8 man. Hope to see you push your limits and bring your best to the stage. Good luck.

Good luck man!!

Thank you Lads!

[AdamMcD]

Today's video. I really enjoyed this when I first saw it a couple of weeks ago. I'll be periodically posting pictures, videos and quotes.. anything that has an effect on me currently as I embark on this journey.

[NorthStrong]

Cool video there. Best of luck with your prep! You're already about 15% less bodyfat than I will ever be haha!

[Bnizzle163]

I'll be following

[AdamMcD]

Cool video there. Best of luck with your prep! You're already about 15% less bodyfat than I will ever be haha!

Cheers! not exactly sure what bodyfat I'm at probably between 6 -8 but who knows or really cares! Its all about how you look at the end of the day. I'll post pictures soon!

[AdamMcD]

I'll be following

thanks buddy!!

[AdamMcD]

Where I started and my most recent condition. A good deal of weight lost but still a good bit to go!

[The Solution]

Hows the back look? Front is LEAN!

[AdamMcD]

18/09/2013 Team Inov8 Elite Performance Wave A, week 2, day 3

Arms/calves

Tricep pressdown (1:2:1:1) 32kg 5,5,5,5,5,5,5,5

Cambered bar curl (1:2:1:1) 20kg 5,5,5,5,5,5,5,5

Superset 1

1A Overhead straight bar cable extension (1:2:1:1) 32kg 12,12,12,12
1B Weighted Dips (3:3:3:1) +10kg 8,4 BW 6,6

Superset 2

2A Reverse grip pressdown (3:3:3:1) 18kg 8,8,8,8
2B Barbell curl (3:3:3:1) 15kg 8,8,8,8
2C Rope O/H extension (1:2:2:1) 18kg 15,15,15,15
2D Reverse grip BB curl (X:1:1:1) 15kg 20,20,20,20

Superset 3

3A Seated calve raise (3:3:3:1) 35kg 8,8,8,8
3B Calve raise on leg press (X:1:1:1) 15,15,15,15


20 minutes LISS in the evening on stationary bike


Long ass day on campus followed by a quick and effective workout in the school gym. I got a decent pump going eventually after taking a while to warm up. Delts were pretty sore as I did weighted dips yesterday too and I didn't realize that the program actually calls for bench dips rather than actual dips for today's workout. The 3 second eccentric, pauses and concentrics on the dips were brutal. Struggled to keep it an RPE of 9.

Arms were burning like hell after 2 rounds of the second superset and they were going all blotchy in colour from the blood accumulating (got some weird looks). Energy was decent and stamina is staying consistent. Weight today was 183.4, up from a prep low of 182.8 yesterday.

Refeed and Legs tomorrow.. let us pray.

[AdamMcD]

Hows the back look? Front is LEAN!

I'll get some pics up soon!

[AdamMcD]

Team Inov8 Elite Performance -Wave A, week 2, Day 4-legs

19/09/13 16:45

Superset 1
1A DB Romanian deadlift (2:1:2:1) 15kg(15) 17.5(15,15,15)
1B Lying leg curl (1:3:3:1) L7 (12,12,12,12)

Back squat (4:1:2:1) 80kg(8) 90(8,8,8,8)
Leg press (2:1:1:1) 65kg per side (10,10,10,10,10,10,10,10)

Superset 2
2A Leg press machine (5:1:1:1) L12(8,8) L13(6) L14(6)
2B DB split squat (3:1:3:1) 12kg kettle bell 8,8,8,8


Leg extension (accumulation sets) >> set 1 55(8) 65(5) 75(5) 85(4)
>> set 2 45(8) 55(5) 65(5) 75(4)
>> set 3 35(8) 45(5) 55(5) 65(5)
>> set 4 25(8) 35(5) 45(5) 55(5)



Usually I try to keep an RPE for the overall set when training legs as I recently just had a large increase in volume/intensity. I will probably implement an RPE to each work set as time goes on. The 4 second negatives on the squats are a killer and I really had to cut down the weight compared to what I used to squat but it does really target the correct muscle groups.

The accumulation sets on the leg extensions is probably one of the worst self inflicted, intentional pains I have ever come across! I was literally making all sorts of strange grunting sounds and getting pretty peculiar glances. Could hardly stand after this one.

Ran a warm bath( something I haven't had in a long time) and hit the bed around 9:30pm with a large bowl of oats and honey.. Wiped today!



Here's what a typical breakfast looks like for me now that I started back in college, quick and easy.

80g oatbran
100g egg whites
3g cocoa
50g blueberries
1scoop of whey
20g peanut butter

The egg whites really give it extra volume, and it doesn't have an eggy taste if you don't use too much.
Comes in around 45p 48c 20f

[The Solution]

Love adding egg whites for extra volume! Good trick it is!!
Serious leg work brother.

[AdamMcD]

Love adding egg whites for extra volume! Good trick it is!!
Serious leg work brother.

Thanks my man. It takes some mental toughness to do some of these leg workouts when you realize you're in for some pain!

[The Solution]

Thanks my man. It takes some mental toughness to do some of these leg workouts when you realize you're in for some pain!

pain is weakness leaving the body!

[AdamMcD]

Inov8 elite performance cycle 1 week 2 Day 6 - Conditioning/Arms

21/09/13 9:45

HIIT- upright bike
5min warm up

11 intervals 20seconds all out, 140 rest

10 minute cooldown

Wow, I was dead after these. Dripping in sweat and panting like a dog. I always find that HIIT is the most mentally challenging workout of the week for me, I just don't seem to enjoy it but I know I need to keep a positive outlook towards it. 10g of BCAAs and onto Arms

Superset 1

1A. Cambered bar pressdown (1:2:2:1)21kg 8,8,8,8,8
1B. Rope pressdown (x:1:1:1)15kg 12,12 12kg 12,12 10kg 12

Superset 2
2A. Cambered bar curl (1:2:2:1) 20kg 8reps x 5
2B. Seated supinated curl (x:1:1:1) 10kg 12,12 7.5kg 12,12,12


Superset 3
3A.Straight bar pressdown (1:2:2:1) 15kg 15,15,15
3B. CGBP (3:1:3:1) 60kg 5,5,5


Superset 4
4A. Incline db curl (1:3:1:1) 7.5kg 8,8,8
4B. French press (1:3:1:1) 20kg 10,10,10



Had a massive, skin splitting pump from the second superset. Arms are starting to get extremely veiny.. come at me McGrath! I was surprised how heavy the weights start to feel when the rests are short, rather painful too! The last superset was supposed to be a tri set with preacher machine curls but there was two girls who set up camp on the machine after I did my first set. I was a little annoyed, but I have to be mindful of others, it's not only my gym. Sometimes trying to do supersets can be extra stressful when the gym is crowded, one of the reasons I trained early today- college gym, 9:30 am on a Saturday morning..go figure.

Went home and was extremely tired. Lay down on the bed and ended up falling asleep for a few hours. Starting to mentally feel the effects of dieting, often tired and sometimes "odd" or not in sync with things, nothing I've experienced before.

Great cinematography in the second part of this video.

[AdamMcD]

Been really busy outside of the gym the last few days, promise to get some posts up tomorrow. Stressful times but this too shall pass.

Decided to have a higher calorie meal closer to bed so I could sleep better. Worked a charm but woke up 184.4, haven't been that heavy in a few weeks... messes with your head a bit.

[The Solution]

Been really busy outside of the gym the last few days, promise to get some posts up tomorrow. Stressful times but this too shall pass.

Decided to have a higher calorie meal closer to bed so I could sleep better. Worked a charm but woke up 184.4, haven't been that heavy in a few weeks... messes with your head a bit.

More food later = larger on the scale in the morning compared to more earlier in the day
Whats the mirror showing?

[Bnizzle163]

Good choice on Connor. He used to live right by my place. We were supposed to get some LBT (burritos) before he left, but didn't get around to it .

[AdamMcD]

23/09/13 13:00 Inov8 Elite Performance wave A, week 2, Day 1- Posterior chain/HIIT

1A. Reverse Lat Pulldown (45 degrees) (1:3:2:1) L7 10, 10, 10 L6 10
1B. cambered bar row (1:2:1:2) 80kg(8,8) 70(8,8)


2A. Pull up (1:2:1:1) RPE only
BW 6,5,4,4

2B. wide grip neutral pulldown (1:2:2:1)
L6 10,10,10
L5 10

2C. Cable pullover (1:2:2:1)
L3 12,12,12,12

3A. Wide grip seated row (1:2:2:1) 8drop8
L5>L4 3 sets

3B. Lifefitness Pulldown (1:2:2:1)
55kg 8,8,8

4A. Deadlift (2:1:1:1)
160kg 8,7
150kg 6
140kg 8

4B. Hyperextension (1:3:1:1)
BW 10,10,10,10


Really upped the weight on the deads from last week as I didn't feel like I had hit the prescribed RPE. My lifting belt finally came after 1 month of emailing back and forth so that help me tax my lower back a little less than usual. I was supposed to hit some HIIT after this workout but after the deads I was smoked so I did my weekly LISS of 40minutes after instead. Had a great pump in my lats throughout.

[AdamMcD]

24/09/13 Day 2 Chest/delts 17:25


Incline DB press (1:1:2:1) 75sec rest
40kg 6
37.5 6
30 8
25 8
17.5 15

Flat bench (1:1:1:0) 45sec rest
70kg 8,8,7

3A. widegrip dips (1:1:1:0)
+20kg 12,10
BW 8,8

3B. Decline DB press (3:3:3:1)
17.5kg 8,8,7
15 8

cable fly (1:1:1:1) 55second set
12kg,10kg,7.5kg, 5kg

5A. Seated DB shoulder press (2:1:4:1)
15kg 8 x 5

5B. Facepull (1:3:3:1)
22.5kg 15,15,12
18kg 15,11

Lateral raise Accumulation sets
5kgx8>>7.5x5>10x5>>12.5x2

2.5kgx8>>5x5>>7.5x5>>10x3

1.25kgx8>>2.5x5>>5x5>>7.5x5

1.25kgx8>>2.5x5>>5x5>>7.5x5

Banded pull apart/lateral raise nonstop superset
4 sets, RPE only , RPE 9 (basically hit an RPE of 9 then switch to next exercise, going back and forth for 4 sets)

Shoulders were trashed after this workout, really full looking too. I notice that delt workouts are the ones that burn the most, for me anyway, especially those facepulls.



I have been doing my shoulder presses like these. You sacrifice a lot of weight but the tension is really kept on the delts, as Matt explains.

Really enjoying the pumps that I am getting from these shorter rest/higher volume workouts. After the workout I had some BCAAs and did my cardio.

HIIT 11 intervals 20/140 upright bike

It really took a few rounds to get "on" but I hit my stride about 4 in and it was intense.
Got home prepped my meals for the following day and hit the hay. It seems like I have little time to sit around and relax these days.

Outside the gym has been pretty hectic. The university gave my locker to another student by mistake and he discarded all my notes I had taken since the start of the semester, so that had me distressed for a day or two.

I hadn't really been sleeping well at all during the last few weeks and have had to get up pretty early to beat the traffic. I decided to have a heavy a meal before bed the last few days and this has worked wonders, but it throws my morning weigh in way off (due to lack of gastric emptying etc.) I cant stress how much the Rosea Rhodiola has help with my cravings too. I used to have horrible cravings and they seemed to have considerably subsided after implementing the rhodiola.




Last meal today: 250g 95% beef, 200g broccoli, 60g BBQ sauce

[AdamMcD]

More food later = larger on the scale in the morning compared to more earlier in the day
Whats the mirror showing?

Looking on point for sure, but it is just a bit off putting,you know!

[AdamMcD]

Good choice on Connor. He used to live right by my place. We were supposed to get some LBT (burritos) before he left, but didn't get around to it .

I contacted him over a year ago after reading one of his articles. He really has a good head on his shoulders- a positive mindset, a compelling future and quite intelligent, something to model yourself on! He doesn't get enough coverage as a coach IMO, I wouldn't have known he was one, only I asked him via e-mail.

[The Solution]

Got to love matt's insight to training, he sure is a class act in person and knows what he is talking about.
Keep grinding man. Try to get some sleep!!!

[AdamMcD]

Got to love matt's insight to training, he sure is a class act in person and knows what he is talking about.
Keep grinding man. Try to get some sleep!!!

He seems to know what he's talking about. He uses a lot more variables/volume than guy like Lyle and Alan recommend but it I have every faith in his methods, and his post are really packed with solid info/evidence .The medical board here sucks! I ordered some melatonin a few weeks ago and they destroyed it, so I decided to order some GABA instead along with other stuff from BB.com. Customs are now holding up all my products I ordered, they know nothing about supplements/nutrition!

[AdamMcD]

Team Inov8 Elite Performance -Wave A, week 2, Day 4-legs

26/09/13 18:00

Superset 1,15
1A DB Romanian deadlift (2:1:2:1)
20kg(15,15,15,15)

1B Lying leg curl (1:3:3:1)
L7 (12,12,12,12)

Back squat (4:1:2:1)
85kg(8,8,8,8,8)

Leg press (2:1:1:1) 70kg per side (10,10,10,10,10,10,10,10)

Superset 2
2A Leg press machine (5:1:1:1)
L13(8,8)L14(6,6)

2B DB split squat (3:1:3:1)
12kg kettle bell 8,8,8,8


Leg extension (accumulation sets) >> set 1 55(8) 65(5) 75(5) 85(5)
>> set 2 45(8) 55(5) 65(5) 75(5)
>> set 3 25(8) 35(5) 45(5) 55(5)
>> set 4 25(8) 35(5) 45(5) 55(5)


Killer session! took a while to get my head in the game but it finally clicked. Painful workout but very rewarding. I was dripping in sweat after the squats, the 4 second negative really taxes your system!

Today was a high carb day so 49/319/216 were my number I hit today. Only ate 4 meals, so my post WO/pre bed meal was a delight. I had 25/135/75 left to fill. Im gong to sleep well tonight!