I agree, a very important and overlooked part of prep!
Morning Weight
219.6 (5 Day average 219.2)
Sleep
7 Hours
Diet
100/650/225
Training
Upper Push madness
BB Bench
45 x 12
45 x 12
95 x 12
95 x 12
135 x 12
135 x 12
135 x 12
185 x 12
225 x 15 Rep PR
255 x 7
275 x 4
225 x 10
Cable Cross Overs
x3 sets Top to bottom
x3 Sets Bottom to top
Upright Rows
110 x 8
110 x 8 PR's +10lbs
Side Laterals
35's x 15
37.5's x 12
37.5's x 12
HS Incline Press
1pps x 12
2pps x 10
2pps+25 x 8 PR
Pec Deck
180 x 12
210 x 12
Done and done!
Musings
Great workout filled with PR's.......long day at work after. Hit my diet on the $$ today........I can't believe I am back under 220's after Fridays feasting with StaticZ and Buns.
Tomorrow is Smolov workout #3 in the morning followed by a long 10-11 hour shift at work. Then my "weekend" starts lol.
Hope everyone had a good weekend.
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10-13-2013, 03:07 PM #61
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Instagram - @gourmetpaul
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10-14-2013, 05:54 AM #62
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
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10-14-2013, 07:13 AM #63
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Volume wasn't THAT heavy haha. Those warm up sets are deceiving!
Morning Weight
219.6 (5 Day average - 219.4) Drifting up again.....which is not necc a bad thing!
Sleep
8.5 Hours of glorious slumber with some intense and scary dreams.
Diet
Nailed my 100/650/225 yesterday and today will be the same!
Training
Smolov Workout # 3
ATG Squats
45 x 12
45 x 12
135 x 12
135 x 12
135 x 12
185 x 12
225 x 10
285 x 8
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5 Weight/Rep PR
Musings
Wow, tough workout indeed. I definitely reached when I used a 430lb max for my smolov template. Next 9 workouts should be VERY interesting lol. If I get through the whole program without failing that will be quite the accomplishment. Yesterday I brought my rumble roller to work and foam rolled quite a few times. Tomorrow on tap is 10x3@365lbs Gonna be nutso.
Eating a ton of food to hopefully recover enough and get some last minute leg gains.Instagram - @gourmetpaul
Powerbuilding Log
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10-14-2013, 07:26 AM #64
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10-14-2013, 08:12 AM #65
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10-14-2013, 09:27 AM #66
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
With all that work and all that food, you'll be growing like a weed!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-14-2013, 12:42 PM #67
Paul, was squat the "only" lift you did today?
(I failed at wording this post in such a way where I didn't have to use the word "only" to describe that incredibly intense squat routine)Started 2012 at over 410lbs (that was as high as my scale went) and I ended the year at 260lbs.
Still going strong while eating whatever I want - whenever I want; I just keep it to under 2000 calories a day.
TEAM IIFYC (if it fits your calories)
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10-14-2013, 06:55 PM #68
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Thanks dude, but ONE of your workouts = my WEEK of work outs lol!
Def no choice, 4500 cals + 4x a week squatting. Its my last hoorah
Surprisingly my weight has been staying pretty level for the past month on these cals, yet body composition improving.
Haha, squats and only squat on smolov days. For the 3 weeks of the Base Mesocycle I will be squatting 4x a week, doing 1 upper push and 1 upper pull workout. Once I start lowering cals before full blown prep starts I will likely go back to my old routine.Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-14-2013, 07:54 PM #69
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10-15-2013, 08:34 AM #70
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Reading the logs here, following friends prepping on ********, just vicariously living that ish till its my turn has gotten me AMPED up.
Today was an epic day so far.
Smolov Workout # 4
Morning Weight
221lbs (5 Day Average 219.7) Had a whole box of mac n cheese at 11 PM last night + a slice of velveta and 5 tbsp parm cheese mixed into it.
Diet
Nailed 90/700/225 yesterday, shooting for 100/650/225 today
Sleep
7.5 Hours
Training
ATG Squats
45 x 20
135 x 15
225 x 10
275 x 8
315 x 5
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 5 (+2 Vanity Reps lol) HUGE PRs HERE!!
MUsings
Went there today, had a few mini cupcakes intra workout. The sets felt good with the exception of 1-2 which were a lil tougher than the rest. The last one was awesome, endorphins were pumping at that point. 1/3rd of the way through the program at this point. Next week its +20lbs to all sets across the board. Tmrw I will be hitting Upper Pull =)
Put in my application for 3DMJ we will see what happens. Going to talk to Jeff tomorrow I believe. I'll keep you guys posted about that. Also looking to start doing some Vlogs this prep.Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-15-2013, 08:43 AM #71
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10-15-2013, 09:58 AM #72
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10-15-2013, 11:13 AM #73
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10-15-2013, 12:15 PM #74
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
My thoughts exactly after finishing that workout lol!
Last time I ran smolov I was doin poptarts on day 3 and 4.......the last week its like 1.5-2 hrs in the gym at a time lol
Haha! Intraworkout carbs are glorious....in any way shape or form......
Lil Mid Day Update
I have only gotten out of bed to use the rest room and consume 2 sandwiches and 4 more of said mini cupcakes since getting home from the gym 4+ hours ago. Gonna foam roll and hydrate myself. Macros are gonna be a lil hard to hit since I don't have much of an appetite and its already past 3 PM......might have to hit up the local watering hole for a few beers and a nice juicy burger + fries =)Instagram - @gourmetpaul
Powerbuilding Log
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10-15-2013, 02:54 PM #75
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10-15-2013, 03:46 PM #76
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10-15-2013, 05:34 PM #77
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10-15-2013, 09:24 PM #78
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10-16-2013, 06:56 AM #79
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10-16-2013, 10:59 AM #80
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
I'll start em after I begin prep most likely.
Thanks man! Prep in 2 short weeks!
Lol! I went with the burger.
A lot of motivating factors, seeing the results and being hungry for more. Keeping a log and having some accountability there also helps! I also like a personal challenge and physique competition is a great one to take on!
Thank you! With this smolov run, every workout is gonna be an ALL time PR for me......Excited to see if I finish lol!
Morning Weight
223.3 (5 Day Average 220.6) Huge spike lol!
Sleep
11.5 Hours (Not a Typo)
Diet
150/800/225 Yesterday (Not a typo either)
90/550/200 Today
Training
Upper Pull
Lat Pull Down
90 x 15
120 x 12
150 x 12
180 x 10
210 x 8
240 x 8
270 x 7
Neutral Grip Pull Downs
270 x 8
255 x 8
240 x 8
HS Iso Rows
1pps x 15
2pps x 12
3pps x 10
3pps+25 x 10
3pps+25 x 8
3pps x 12
DB Curl
45 x 10
55 x 8
40 x 10
Reverse Grip BB Curl
70 x 10
80 x 8
80 x 8
Cable Rows
180 x 12
210 x 8
210 x 8
Pull Up
BW+25 x 7
BW+25 x 5
BW x 7
Done and done!
Musings
Sluggish workout, was bloated as hell from all the ice cream yesterday.
After the workout I joined a buddy for an ALL YOU CAN EAT Indian lunch buffet at the Curry Club. 3 plates of salad, rise, naan, chicken tikki masala, tandoori chicken, beef meatall curry, pankaro curry, and a few other dishes I dont remember. Definitely got my $10.99 worth =)
Tomorrow is Smolov Week 2 Workout 1 =)Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-16-2013, 11:25 AM #81
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10-16-2013, 11:55 AM #82
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10-16-2013, 12:12 PM #83
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Its hard to get fat when your already fat (relatively speaking of coarse lol!)
They definitely are lol! I am gaining at a decent rate on these macros. Though there is gonna be a huge change in a few minutes lol
Some Exciting News
I just got off the phone with Jeff Alberts from Team 3DMJ and I will be working with them for the 2014 season. Jeff will be my main coach and he will be doing my diet, training programing, as well as posing help.
Even though I officially start Nov 2nd, I will begin heading some of his advice now......which means easing off the calories. And looking to start tightening up.
Its time to #GODERInstagram - @gourmetpaul
Powerbuilding Log
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10-16-2013, 12:29 PM #84
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10-16-2013, 02:03 PM #85
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10-16-2013, 05:25 PM #86
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10-16-2013, 06:00 PM #87
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10-16-2013, 07:01 PM #88
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10-16-2013, 07:40 PM #89
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
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10-17-2013, 08:11 AM #90
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
Thank you!
I'm not too worried about it~!
You guesstimate lol
Lol
Can't wait to hit my stride!
Thank you sir!! I think it will be an epic ride for all of us.
SMOLOV Day # 5
Morning Weight
225lbs (5 Day Average - 221.5)
Sleep
7 Hours
Diet
Hit ~130/550/200 Yesterday but def had a crap ton of sodium at the Indian Buffet. Big spike in weight
Today is my first day of tracking every macro to the T, I will be hitting 100/600/200 precisely for the next 2 weeks and keeping tabs on the weight change before I get my protocol on the 2nd.
ATG Squats
45 x 15
135 x 12
225 x 10
275 x 8
320 x 9
320 x 9
320 x 9
320 x 9 Volume PR!
Musings
Pretty excited to start tracking my intake exactly and transition into the first leg of this prep. Curious to see the macros I get on Nov 2nd. Hoping my weight levels off somewhere down in the 220 mark before then. This spike in weight over the past 2 days is a lil sudden haha.Instagram - @gourmetpaul
Powerbuilding Log
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Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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