>> Blazed's 50 Week Journey To The Pro Stage <<

[Blazed]

Killing it in here man!! Look at those macros too! Damn!

Thanks brotha! !!

Sorry for todays format, posting from my cell while drinking a well deserved IPA

Morning Weight - 218.8 (5 day average 219.7) drifted down so I dont have to poverty macro just yet

Sleep - 6 hours ( broken sleep too)

Diet - 110/600/200

Training - Legs

ATG Squat
45 x 15
135 x15
225 x10
275 x8
315 x8
345 x 6
365 x5

Sldl
135x10
225x12
315 x8
315 x8

Leg Ext
X 4 sets

Calf raise
X 4 sets

Laying Ham curl
X 2 sets

Musings - rubber leg syndrome leaving the gym today. Good workout.

Very happy with weigh in. Still gives me a lil wiggle room before I have to start prepping

[The Solution]

Dropped 100 pounds on your SLDL?

[Devils]

Dropped 100 pounds on your SLDL?

The cuts hitting him hard already lol

[Blazed]

Dropped 100 pounds on your SLDL?

Yea dude, I'm just wasting away already

The cuts hitting him hard already lol

Haha you hit the nail on the head =D ......maybe Bob is just trolololing

[The Solution]

=) Yea buddy!!!

Day 2


Morning Weight
220.0 (5 Day Average 219.9)

Sleep
7 Hours

Diet
~100/550/200

Training

Wheeeels

SLDL
45 x 20
135 x 20
225 x 10
315 x 8
365 x 5
415 x 5
415 x 5

Thanks brotha! !!

Sorry for todays format, posting from my cell while drinking a well deserved IPA

Morning Weight - 218.8 (5 day average 219.7) drifted down so I dont have to poverty macro just yet

Sleep - 6 hours ( broken sleep too)

Diet - 110/600/200

Training - Legs

ATG Squat
45 x 15
135 x15
225 x10
275 x8
315 x8
345 x 6
365 x5

Sldl
135x10
225x12
315 x8
315 x8

Maybe your trolling me.....

[Blazed]

Maybe your trolling me.....

Maybe

Day 5

Morning Weight
218.6 ( 5 day average 219.4 )

Sleep

9 Hours

Diet

Shooting for 100/600/200 today

Training

Upper Push

Flat BB Press
45 x 12
95 x 12
135 x 12
185 x 12
225 x 10
245 x 8
265 x 6
225 x 10

Cable Cross Over (Pins High)
60 x 10
70 x 10
80 x 10

(Pins Low)
60 x 10
70 x 8
70 x 8

DB Shoulder Press
65's x 10
75's x 7
75's x 6

Side Laterals
35's x 12 x 3

Upright EZ Bar Rows
100 x 10 x 3

HS Incline Press
1pps x 15
1pps+25 x 12
1pps+50 x 8
1pps+50 x 7

Done n Done

Musings

Having a hectic beginning to the week I managed to pass out early last night and sleep 9 hours without waking. I felt great this morning ready to crush the workout. I felt tighter in the gym today and could tell I lost a lil bit of bloat from the weekend. When I weighed in the scale reflected that as well. Drop in weight was welcome and puts me at about .5lbs gained in the past 20 days on these current macro ranges.......met rate OVER 9000.

This means that I can keep building met rate and making some gains of peace..... I have work today and tomorrow I have a busy day so I will be off from training. First day off since last Thursday so I will take it =)

Happy lifting everyone!!

[Devils]

Having a hectic beginning to the week I managed to pass out early last night and sleep 9 hours without waking. I felt great this morning ready to crush the workout. I felt tighter in the gym today and could tell I lost a lil bit of bloat from the weekend. When I weighed in the scale reflected that as well. Drop in weight was welcome and puts me at about .5lbs gained in the past 20 days on these current macro ranges.......met rate OVER 9000.

This means that I can keep building met rate and making some gains of peace..... I have work today and tomorrow I have a busy day so I will be off from training. First day off since last Thursday so I will take it =)

Happy lifting everyone!!

You're not cutting straight away? Seems to me you could handle dropping down to about 10% then hanging around there and developing your metabolism and then jump into prep at any time when you're ready. That way you're only needing to drop to 5-6% in a shorter amount of time. Thoughts?

[Blazed]

Hey Devils, I am currently 30 weeks out from my warm up show and 37 weeks out from my main focus. I have a few more weeks left till I wind down my "grow season" and start cleaning up my diet. I am taking a different approach though. The plan is to clean up diet and drop macros to the 75/400/200 range.....likely drop a good 10lbs from that by the new year. That will have me sitting about 25-30lbs over contest shape with 19/26 weeks to go respectively. 10% BF for me is well below my "setpoint" and not a comfortable place to hang out lol.

[Bloodstone79]

"WHAT, 9,000?!"

Looking good in here bruh. Always enjoying the 'voluminous' presses, especially when 2+ sets of 225x10+ are thrown in.

[Vanguard1965]

Hey Devils, I am currently 30 weeks out from my warm up show and 37 weeks out from my main focus. I have a few more weeks left till I wind down my "grow season" and start cleaning up my diet. I am taking a different approach though. The plan is to clean up diet and drop macros to the 75/400/200 range.....likely drop a good 10lbs from that by the new year. That will have me sitting about 25-30lbs over contest shape with 19/26 weeks to go respectively. 10% BF for me is well below my "setpoint" and not a comfortable place to hang out lol.

I think Devils is my preferred way, may have to do with the fact that is what Alberto is having me do, it as is he. There are different approaches and that's what makes life interesting. I will be watching with interest to see how this turns out.

[Blazed]

"WHAT, 9,000?!"

Looking good in here bruh. Always enjoying the 'voluminous' presses, especially when 2+ sets of 225x10+ are thrown in.

Thanks buddy, I love that offseason volume too!

I think Devils is my preferred way, may have to do with the fact that is what Alberto is having me do, it as is he. There are different approaches and that's what makes life interesting. I will be watching with interest to see how this turns out.

Yea, unfortunately I lack the time to get to 10% and then sit there for any significant amount of time. I am looking into some April/May shows to start the season. Many ways to skin a cat though. Meow

Big Update!

Weight
218.8 ( 5 Day Average 219.2, still leveling off and dropping a bit)

Sleep
6 Hours

Diet
120/650/225

Big day of eating as I have a very long day between work and a surprise training session.

Training

Was supposed to be an off day but I made a last minute decision to run Smolov Base Mesocycle before beginning prep. Can't let Brett (Baftub) make me look like a child in the wheelz department.

ATG Squats
45 x 20
135 x 12
185 x 10
225 x 10
265 x 10
300 x 9
300 x 9
300 x 9
300 x 9

Done and Done!

Musings

I figured the best way to get my metabolic rate as high as possible and make some last minute improvement to my lower body would be a quick smolov base meso run. I decided to over reach and use 428 for my max. For fun I measured my quads at the midpoint between hip and knee and Left = 25.5" and Right = 26" with no pump. I'll post the final #'s in 3 weeks =)

This also means my calories will be a little higher for recovery and based on how my weight trends. Probably close to ~100/700/200

I will most likely begin dropping calories and engaging prep mode Nov 1st.

Found out that another acquaintance of mine will be competing against me, and he looks good! More fuel to the fire =)

[TakedaShingen]

Duuuuuuude...just skimmed the old logs.

Serious journey so far. Lost 80lbs myself a couple years ago, and have been up and down since. Those feels...I know them

I'm definitely in on this!

[The Solution]

What's a daily meal plan or break down of meals look like on those macros?
Still dosing a lot of bCAA ?

How's the new pumpkin goods at TJ I am heading there this weekend in Pittsburgh and heard they are loaded of goodies

Anything to pick up?

Shoot me a text tomorrow sometime bro!

[Bnizzle163]

What's a daily meal plan or break down of meals look like on those macros?
Still dosing a lot of bCAA ?

How's the new pumpkin goods at TJ I am heading there this weekend in Pittsburgh and heard they are loaded of goodies

Anything to pick up?

Shoot me a text tomorrow sometime bro!

Pumpkin bagels, Pumpkin butter (I know you said it's "meh", but I love it!), pumpkin spice coffee, this pumpkin walks into a bar... (cereal bars), mini pumpkin pies, cocoa cookie butter swirl, pumpkin toaster pastries. WIN .

Btw, paul... wtf @700g. cho!

[Blazed]

Duuuuuuude...just skimmed the old logs.

Serious journey so far. Lost 80lbs myself a couple years ago, and have been up and down since. Those feels...I know them

I'm definitely in on this!

That's a great transformation! You have a lot to be proud of. Its always nice to look back and see where it all began huh?

What's a daily meal plan or break down of meals look like on those macros?
Still dosing a lot of bCAA ?

How's the new pumpkin goods at TJ I am heading there this weekend in Pittsburgh and heard they are loaded of goodies

Anything to pick up?

Shoot me a text tomorrow sometime bro!

I don't really have a meal "plan" I just wing it and hit my macro ranges. I haven't weighed or tracked exact macros since 2011 prep. Heres a typical day for ya

Meal 1 - 3 eggs, 2 waffles with honey, coffee
Meal 2 - Turkey wrap + 2-3 cereal bars
Meal 3 - Cold Cut sandwich, large bag of kettlecorn
Meal 4 - 2-3 28oz beers from John Harvards, 8 Grilled buffalo wings
Meal 5 - 4-5 servings of pasta, 8-12oz of pork tenderloin, 1/2 cup of red sauce, 4-5 servings Parmesan cheese, Low fat icecream

Oh, as far as TJ's I am the wrong person to ask. I am not getting into the pumpkin hype......2 years into my offseason food just doesn't excite me......soon to change lol. But I have been eating a box a day of the Pumpkin cereal bars almost daily =)

Pumpkin bagels, Pumpkin butter (I know you said it's "meh", but I love it!), pumpkin spice coffee, this pumpkin walks into a bar... (cereal bars), mini pumpkin pies, cocoa cookie butter swirl, pumpkin toaster pastries. WIN .

Btw, paul... wtf @700g. cho!

There ya go, Billy has some good ideas! Adina is obsessed with the Cookie butter/cocoa spread. I haven't tried it yet.....and its been in my house for a week.....thats how unexcited about food I am at this point.

Yea Billy.....smolov = crazy high calories for me

[Blazed]

Day 7

Morning Weight
219.0 (5 Day Average 218.9......sweeeeeet =D )

Sleep

6 Hours

Diet
~120/550/225 Today

Rough Meal plan for Bobbo

Breakfast - 2 giant slices of multi grain bread with Cookiebutter/Cocoa Swirl

Preworkout + 10g BCAA's Intraworkout

Lunch - 4 slices Bread, 8 oz Ham, 2 Mini "Hold The Cone" Ice cream cones from TJ's

Second Lunch - 112oz of Beer, 8 Grilled Buffalo Wings

Dinner - Full Slab of Ribs, Corn Bread, Sweet Potato Fries, Corn on the Cob

Training

Epic Upper Pull

Lat Pulldowns
90 x 15
120 x 12
150 x 12
180 x 10
210 x 8
240 x 8
270 x 8

Neutral Grip Lat Pulldown
270 x 8
240 x 8
210 x 8

HS Plate ISO Rows
1pps x 15
2pps x 15
3pps x 12
3pps+25 x 8
3pps+25 x 8
3pps x 15

DB Curls
60's x 8
60's x 7

Reverse GRIP EZ Bar Curl
80 x 10
80 x 9

Horizontal Lat Pulls
130 x 15
160 x 10
180 x 10

Cable Rows
150 x 12
180 x 10
210 x 12

Pull Up
BW x 8
BW x 4

Done and done!

Musings

A lil stiff and tired at the beginning of the workout but by the second exercise I was warmed up and ready to go. Had a great lift and a great pump. Today my good friend Eric (StaticZ on here) is coming home for the first time this semester so we are going out for Happy Hour as well as some good ****ing BBQ food to celebrate. The calories will be put to good use tomorrow during Smolov workout #2

time to go derr

[The Solution]

Just picked up 2 jars of the new cookie butter. cant wait to try it.

[TakedaShingen]

Strong macros are strong.

And Jesus at those Pulldowns!!!

[Blazed]

Just picked up 2 jars of the new cookie butter. cant wait to try it.

Well, what did you think?

Strong macros are strong.

And Jesus at those Pulldowns!!!

Haha! Its all relative brotha!

Day 8

Morning Weight
220.2 (5 Day Average 219.1)

Sleep
7.5 Hours

Diet

~100/500/200 Today......Yesterday I ended up closer to 150/600/250

Training

SMOLOV Workout #2

ATG Squats
45 x 20
135 x 12
185 x 10
225 x 8
275 x 8
320 x 7
320 x 7
320 x 7
320 x 7
320 x 7 SET/REP PR!

Done and done

Musings

Went out for some amazing BBQ food last night which was fatty as hell and not a single **** was given. Today's workout felt pretty good. Squats were strong and all the sets felt good. After my last set my right knee was a lil stiff/painful but by the time I got home and showered the pain subsided. StaticZ (E-weeezy) made a cameo appearance and I watched him DEMOLISH DL's and Front Squats. Seeing him front squat just about 300lbs for a few singles was pretty awesome.

Standing at work for 10 hours will definitely be interesting. Tomorrow I have an upper push workout on tap and I am pretty damn stoked for it!

[Devils]

Day 2

Morning Weight
220.0 (5 Day Average 219.9)

Sleep
7 Hours

Diet
~100/550/200

Training

Wheeeels

SLDL
45 x 20
135 x 20
225 x 10
315 x 8
365 x 5
415 x 5
415 x 5

ATG Squats
45 x 20
135 x 15
225 x 12
315 x 8
315 x 15

Leg Ext
185 x 12
215 x 12
245 x 10

Calf Raise
275 x 15
315 x 12
355 x 10

Lying Leg Curl
100 x 15
120 x 12

Morning Weight - 218.8 (5 day average 219.7) drifted down so I dont have to poverty macro just yet
Sleep - 6 hours ( broken sleep too)

Training - Legs

ATG Squat
45 x 15
135 x15
225 x10
275 x8
315 x8
345 x 6
365 x5

Sldl
135x10
225x12
315 x8
315 x8

Day 8

Morning Weight
220.2 (5 Day Average 219.1)

SMOLOV Workout #2

ATG Squats
45 x 20
135 x 12
185 x 10
225 x 8
275 x 8
320 x 7
320 x 7
320 x 7
320 x 7
320 x 7 SET/REP PR!

What's going on here bro, there are multiple discrepancies

[Blazed]

What's going on here bro, there are multiple discrepancies

Not sure what you mean?

Todays 35 reps with 320lbs on squats was a volume PR for me....

And I went heavy on DLs and the following lower session went HAM on squats n did light SLDLs.

Dont like the way I lift?

[Devils]

Not sure what you mean?

Todays 35 reps with 320lbs on squats was a volume PR for me....

And I went heavy on DLs and the following lower session went HAM on squats n did light SLDLs.

Dont like the way I lift?

I was just trying to workout your system as the last 3 workouts have all been different.

[Blazed]

I was just trying to workout your system as the last 3 workouts have all been different.

Gotcha!! Well up until I began smolov on Thursday I have been training extremely instinctively with no real set routine. I would alternate squat and deadlift order each lower day and alternate between "power" and "hypertrophy" rep ranges based on how I was feeling. Only constant has been the Pull/Push/legs scheme. Even rest days have been tossed in as needed.

[The Solution]

Tastes like a nutella/cookie butter mix.
Heavenly...

[Vanguard1965]

Solid leg session with lots of volume. My legs are aching just looking at that!

[MoEcho]

January 1, 2014. I have a date with Smolov...

My skinny girl legs are coming for your big man legs...

[Blazed]

Tastes like a nutella/cookie butter mix.
Heavenly...

Indeed haha. Gonna have to enjoy over the next month or so before I start dieting

Solid leg session with lots of volume. My legs are aching just looking at that!

Haha! Monday/Tuesday will be BRUTAL!

January 1, 2014. I have a date with Smolov...

My skinny girl legs are coming for your big man legs...

Do it!! I don't know why I haven't done smolov more frequently....its been about 3+ years since the first and only time I have.

[The Solution]

I dont think it will be hard to fit in 90 calories for 1 TBSP of a form of a cookie/nut butter with your dieting calories....

[Blazed]

I dont think it will be hard to fit in 90 calories for 1 TBSP of a form of a cookie/nut butter with your dieting calories....

Not at first, but when Paul gets hangry, every macro counts lol. I'll be starting prep somewhere along the lines of ~75/400/225

[IK9]

Hi there. I really like that you put the amount of sleep you get.. I think it's an aspect that a lot of people over look when it comes to prepping/they don't think about it too much.

Grats on the Squat PR's (;