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  1. #1
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
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    Blazed is offline

    Exclamation An Epic Log of Incremental Progress

    Introduction

    Wasssssssup Bodybuilding.com fam! It's been a loooooong time since I've consistently posted or even read here. Thanks to social media it's easy to follow folks without forums. I'm going to use this as a living and breathing training log. My goals these days are all over the place, training took a backseat for a few years thanks to a budding career.

    For those of you who don't know my history, and I'm assuming most don't since this place is full of new faces. Let me share three of my most important journeys with you. I started out on these forums with a severe binge eating disorder, overcame obesity, and the iron completely changed my life, forging me into the person I am today.

    My first contest prep ever, I was a 295lb fat college sophomore and spent nearly 2 years dieting down for my first OCB/INBF show's.
    http://forum.bodybuilding.com/showth...hp?t=111616071

    My best bodybuilding season, for many reasons....it was the toughest mentally, a very unconventional approach to contest prep, I met some amazing lifelong friends, strengthened many great relationships, and got to travel and compete in some pretty amazing shows.
    http://forum.bodybuilding.com/showth...hp?t=137344053

    My most resent contest prep in 2013/2014 where I set out for a Natural Pro Card but didn't get quite as lean as I needed to. I called the season after my spring shows, I didn't want to spend 1+ years dieting and chasing the card, realizing there is more to life than bodybuilding.
    http://forum.bodybuilding.com/showth...hp?t=157368233

    After that last season I changed careers, and lost my fire for lifting. I still went to the gym for the next 18 months but just 2-3x a week and only going through the motions. I lost my lifting partner, and get weaker, and fatter....I dabbled in running, did a sprint triathlon last year, an olympic triathlon this year, a few 5k's, a 10 mile foot race....wandering without a cause.

    ......until June 22nd, when my lifting partner got a job at my company.....reunited something clicked in my head and I am hungrier than ever. For the last ~6 weeks we have been lifting hard and heavy 4-5X a week and rebuilding what was lost.

    Deciding that we need a goal to focus on we figured that never having done a PL meet, it was a no brainer. After searching for a bit we found the USAPL Philadelphia LOVE Championships which are being held on December 17th 2016.

    I got in touch with another forum member here that I have known for years, who will be doing my programming for the next 19 weeks. I will be shooting for the 93 KG class. My only goal is not to embarrass myself at my first meet.

    The challenge will be a few other commitments between now and December, I have another Sprint Triathlon August 28th, and a 15k race October 9th. Training for those while doing DUP powerlifting program will be interesting. I'm up for the challenge.

    After december we will see what's next. I turn 30 in May, midlife crisis might lead me to interesting places.

    Anyway.....today was day 1 of the first training block.

    Morning Weight - 214.2
    7 Day Rolling Av - 214.7


    Currently sitting ~20-22% bodyfat w/ a 37.5" waist/46" Chest......going to check this once a month to see if we are getting that taper back

    Squat
    Warm Ups
    275 x 7
    275 x 7
    275 x 7 First time squatting without a mirror was interesting for sure.

    Paused Bench Press
    Warm Ups
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6

    Dead Stop Deadlifts
    Warm Ups
    405 x 3
    405 x 3
    405 x 3 I struggle with my ass coming up first, focusing on correcting this

    Pull Ups
    BW x 10
    BW x 10
    BW x 8

    DB Curls
    30's x 10
    30's x 10
    30's x 10

    Rear Delt Fly on Pec Deck
    70 x 15
    70 x 15
    70 x 15

    Done and Done, this took 1h 50m all together.
    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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  2. #2
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
    Posts: 5,530
    Rep Power: 1943
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    Are you back this time for reals? Srs

    If so, I'm in
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  3. #3
    Self proclaimed sorcerer Bnizzle163's Avatar
    Join Date: Nov 2006
    Location: Henderson, Nevada, United States
    Posts: 10,319
    Rep Power: 9445
    Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000) Bnizzle163 is a name known to all. (+5000)
    Bnizzle163 is offline
    I'll mos def be lurking .
    *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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  4. #4
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
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    Blazed is offline
    Originally Posted by IK9 View Post
    Are you back this time for reals? Srs

    If so, I'm in
    Super srs, I don't have anywhere else to log my workouts -_-

    Originally Posted by Bnizzle163 View Post
    I'll mos def be lurking .
    w00t w00t. Just like the good ol' days.

    Morning Weight 214.2
    7 Day Rolling Av 214.6

    Training

    Brick Workout

    Cycling 60 Minutes - 16.5 miles
    Run 1 Miles @ 8:55 Pace

    Yesterday Macros - 88f/500c/170p 3472 cal

    It's my 7th day tracking macros, this past week my average have been

    71f/388c/160p

    Clearly I needed to go grocery shopping for some higher protein foods to keep at home/work.
    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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  5. #5
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
    Posts: 5,530
    Rep Power: 1943
    IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000)
    IK9 is offline
    Do you feel that all that cardio affects your strength at all?
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  6. #6
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
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    Blazed is offline
    Originally Posted by IK9 View Post
    Do you feel that all that cardio affects your strength at all?
    Not in any negative way. If anything it improves my cardiovascular and respiratory capacity.

    Morning Weight - 214.4
    7 Day Rolling Av - 214.2

    Macros Yesterday - 59/382/160

    Training

    Comp Style Paused Bench
    Warm Ups
    215 x 5
    215 x 5
    215 x 5
    215 x 5
    215 x 5

    Standing BB OHP
    45 x 15
    75 x 15 Tweaked something in my neck here
    75 x 15

    DB Incline Bench
    55's x 15
    70's x 15
    70's x 15

    Tricep Rope Pressdowns
    80 x 15
    80 x 15
    80 x 15

    DB Side Lateral Raises
    15's x 15
    20's x 15
    20's x 15

    1.5 mile walk outside around the track we have at the office campus.

    I have to pepper my angus for tomorrow's lower body focused lift =D
    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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  7. #7
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
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    Blazed is offline
    WAssssup Mofo's

    Morning Weight - 212.6
    7 Day Rolling Av - 213.9 Trending in the right direction with minimal effort here.

    Macros Yesterday - 70/265/175

    I also ran a 5K last night for ****s and giggles.

    Training

    Squats
    WArm Ups
    290 x 5
    290 x 5
    290 x 5
    290 x 5

    Front Squats
    135 x 8
    185 x 8
    185 x 8
    185 x 8

    SLDL
    Warm Ups
    315 x 5
    355 x 3
    380 x 5
    380 x 5
    380 x 5 (RPE 9.5)

    Chest Supported Row
    130 x 12
    150 x 8
    170 x 8
    170 x 6

    Rear Delt Fly (Pec Deck)
    85 x 15
    85 x 15
    85 x 15

    DB Curls
    35's x 15
    35's x 15
    35's x 12

    Holy ****, this was one intense ****ing workout. I felt completely gassed.
    Last edited by Blazed; 08-09-2016 at 05:06 AM. Reason: Forgot about 5k last night
    Instagram - @gourmetpaul

    Powerbuilding Log
    http://forum.bodybuilding.com/showthread.php?t=172129013

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  8. #8
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
    Posts: 5,530
    Rep Power: 1943
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    IK9 is offline
    Nice squatting.. almost up to 3 wheels for reps!

    Just read through the last few bits of your 2008 contest prep to inspire myself
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  9. #9
    Protein Protege TGreggors's Avatar
    Join Date: Jan 2012
    Location: Tennessee, United States
    Age: 27
    Posts: 2,740
    Rep Power: 464
    TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250) TGreggors has a spectacular aura about. (+250)
    TGreggors is offline
    ooooooooooooooooooooooooooooooh shiiiiit! he's back! living legend right here! seriously!
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  10. #10
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
    Blazed is offline
    Originally Posted by IK9 View Post
    Nice squatting.. almost up to 3 wheels for reps!

    Just read through the last few bits of your 2008 contest prep to inspire myself
    Every few years I stay up all night and read every page of that thread lol. Talk about motivation!

    Originally Posted by TGreggors View Post
    ooooooooooooooooooooooooooooooh shiiiiit! he's back! living legend right here! seriously!
    Haha, I don't know about legend, but I was pretty damn active on these boards for many years.

    Morning Weight - 212.0
    7 Day Rolling Av - 213.3


    Training

    Barbell Bench Paused
    Warm Ups
    220 x 4
    220 x 4
    220 x 4
    220 x 4

    AMRAP Bench
    220 x 15

    Chin Ups
    BW x 10
    BW+45 x 5
    BW+45 x 5
    BW+45 x 5
    BW+45 x 5

    Pull Downs
    160 x 10
    160 x 10
    160 x 10

    Run 3.0 Miles in 28:00

    Macros Yesterday
    80/280/160

    Musings

    Good lift today, felt really easy actually.

    Weight is dropping nice and steady

    My average macros for the past week have been 80/367/162 2800 calories, while average weight dropped 1.4lbs....putting my current maintenance with activity and NEAT @ ~ 3300-3400 calories.
    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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  11. #11
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
    Blazed is offline
    Holy ****, what a crazy lift today.

    Morning Weight - 212.0
    7 Day Rolling Av - 213.1

    Training
    Yesterday I swam 1000 yards, and went in for a professional fitting for my triathlon bike where I did a bunch of intervals on the trainer with sensors attached to me and a motion capture camera. Got er dialed in.

    Today was the BIG 3 focused day in the gym.

    Squat
    Warmups
    280 x 7
    280 x 7
    280 x 7
    280 x 7

    Paused Bench
    Warm Ups
    215 x 6
    215 x 6
    215 x 6
    215 x 6
    215 x 6
    215 x 6

    Dead Stop Deadlifts
    Warm ups
    365 x 2
    390 x 1
    420 x 3
    420 x 3
    420 x 4

    Pull ups
    BW x 10
    BW x 10
    BW x 10

    Rear Delt Flies
    85 x 15
    85 x 15
    85 x 15

    DB Curls
    30's x 15
    30's x 15
    30's x 15

    Done and done.

    Took about 1:50 minutes for the whole workout, ate a serving of pretzels intra workout. Now I will vegetate on the couch for an hour or two =D
    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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  12. #12
    Smooth Like Buttah StaticZ's Avatar
    Join Date: Dec 2008
    Location: United States
    Posts: 5,561
    Rep Power: 1699
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    orly?
    ಠ_ಠ
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  13. #13
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
    Blazed is offline
    Originally Posted by StaticZ View Post
    orly?
    rly, srs

    Morning Weight -212.5
    7 Day Rolling Av -212.8

    Training

    Paused BB Bench
    Warm Ups
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    Seated DB Shoulder Press
    50's x 10
    50's x 10
    50's x 9

    Incline DB Press
    65's x 6
    80's x 8
    80's x 8
    80's x 8

    Tricep Rope Pressdowns
    90 x 15
    90 x 15
    90 x 15

    DB Side Laterals
    20's x 15
    20's x 15
    20's x 15

    Crazy good pump today!

    Tomorrow will be a very challenging lower body lift.
    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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  14. #14
    i like marshmallow DJaRiHardstyle's Avatar
    Join Date: Jun 2012
    Location: Virginia, United States
    Age: 25
    Posts: 3,382
    Rep Power: 2079
    DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000) DJaRiHardstyle is just really nice. (+1000)
    DJaRiHardstyle is offline
    Noice, I'll be excited to see how you manage the races on top of meet training.

    On that front, curious if you follow Alex Viada at all? Guy is a WEALTH of knowledge when it comes to dual sport training.
    My website:
    NoFluffStrength.com
    Never sensational. Always real.

    Currently just coming off of a show; follow my offseason log:
    Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
    http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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  15. #15
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
    Blazed is offline
    Originally Posted by DJaRiHardstyle View Post
    Noice, I'll be excited to see how you manage the races on top of meet training.

    On that front, curious if you follow Alex Viada at all? Guy is a WEALTH of knowledge when it comes to dual sport training.
    I know Alex well, I used to be very active/moderate over on wannabebig.com years ago. He used to hang out there all the time, now it's just through FB.

    I'm pretty excited to see how PL and triathlon mesh as well. So far so good!

    I forgot to post my ride from Sunday.

    Sunday Cycling
    20 Miles @ 16.8 MPH, 1:12, 1500 calories burned.

    Morning Weight
    215.0 (Gainz from the delicious dinner I had at Cheesecake Factory last night)
    7 Day Rolling Average
    213.1 (this drifted up for the first time in over a month haha)

    Training

    Squats
    Warm Ups
    295 x 5
    295 x 5
    295 x 5
    295 x 5
    295 x 5

    Front Squats
    190 x 5
    190 x 5
    190 x 5

    SLDL
    Warm Ups
    390 x 5
    390 x 5
    390 x 5

    Rear Delt Fly's
    100 x 15
    100 x 15
    100 x 15

    Chest Supported Rows
    170 x 6
    190 x 6
    190 x 6

    DB Curls
    35's x 15
    35's x 15
    35's x 15

    Done and Done

    HOLY **** what a taxing workout.
    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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  16. #16
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
    Posts: 5,530
    Rep Power: 1943
    IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000)
    IK9 is offline
    How close are you to your near optimal peak strength from the past?
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  17. #17
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
    Blazed is offline
    Originally Posted by IK9 View Post
    How close are you to your near optimal peak strength from the past?
    Over the years my max lifts on the big three have been as follows

    335 x 1 Bench (touch and go, no pause but no bounce either)
    550 x 1 Deadlift (no straps, with belt)
    455 x 1 Squat (with belt)

    Most of these were done with a bodyweight of 215-225lbs, between 2012-2014

    I'm not too far off, and I Feel I should be able to match these, besides maybe the bench in a meet December 17th.
    Instagram - @gourmetpaul

    Powerbuilding Log
    http://forum.bodybuilding.com/showthread.php?t=172129013

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  18. #18
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
    Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000) Blazed is just really nice. (+1000)
    Blazed is offline
    Forgot to post yesterday's training.

    MOrning Weight Today - 212.4
    Rolling 7 Day Av. - 212.9

    Macros
    89/300/160

    Yesterdays Training

    BB Paused Bench
    230 x 4
    230 x 4
    230 x 4
    230 x 4

    AMRAP Bench
    230 x 15 (way better than expected)

    Weighted Chins
    BW+45 x 5
    BW+45 x 5
    BW+45 x 5

    Lat Pulldowns
    175 x 10
    175 x 10
    175 x 10

    Triathlon Training

    I ran 3 miles on Wednesday in 25:30

    Yesterday I cycled 16.5 miles in 52:00 @ 19.2 MPH Speed (pace PR)

    Today is a rest day from all training.
    Instagram - @gourmetpaul

    Powerbuilding Log
    http://forum.bodybuilding.com/showthread.php?t=172129013

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  19. #19
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
    Posts: 5,530
    Rep Power: 1943
    IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000)
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    That's a lot of cycling hahah.. really fast too

    Nice bench rep PR!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  20. #20
    Protein Protege TGreggors's Avatar
    Join Date: Jan 2012
    Location: Tennessee, United States
    Age: 27
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    Cycling for that long and then lifting. geezus
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  21. #21
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
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    Originally Posted by IK9 View Post
    That's a lot of cycling hahah.. really fast too

    Nice bench rep PR!
    Compared to my Triathlete friends it's nothing =D

    Originally Posted by TGreggors View Post
    Cycling for that long and then lifting. geezus
    Luckily the lift was in the AM and then cycling was after work, I ended up getting a flat 3 miles from home at 8 PM. My second one that ride. So I was hoofing it back on the side of the highway in socks. A mile in, my socks wore through and I was barefoot. Luckily a friend with a pickup rescued me 1 mile from home. It was an interesting night lol.

    Morning Weight - 212.4
    7 Day Rolling Average 213.0 (Looks like I've stabilized here on these average macros)

    Yesterdays Macros
    80/500/180 (always eat the most on Fridays to get ready for saturdays 2 hour lift)

    Training

    Squats
    Warmups
    290 x 7, 7, 7, 7

    Paused Bench
    Warmups
    220 x 6, 6, 6, 6, 6, 6

    Deadlifts
    Warm Ups
    425 x 3, 3, 3

    Pullups
    BW x 10, 10, 10

    Rear Delt Flies
    115 x 15, 15, 15

    EZ Bar Curls
    60 x 15, 15, 15

    Shot after this one.

    Today Macro's won't be tracked as I'm spending the afternoon/evening at a block party. ( I will track how many beers I drink, and guesstimate on food)

    Made sure to get 400 calories before my lift, and a nice 800 calorie meal with 75g protein post workout.

    Hnnnnggggggg
    Instagram - @gourmetpaul

    Powerbuilding Log
    http://forum.bodybuilding.com/showthread.php?t=172129013

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  22. #22
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
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    Blazed is offline
    Morning Weight
    214
    7 Day Rolling Average
    213.1

    Macros Saturday
    80/600/170
    Macros Yesterday
    60/300/175

    Training Yesterday
    24 Miles of cycling @ 15 MPH, 1h:39m, 1700 calories burned.

    Training Today

    Comp Bench Paused
    Warm Ups
    230 x 5
    230 x 5
    230 x 5
    230 x 5
    230 x 5

    DB SHoulder Press
    55's x 10
    55's x 10
    55's x 10

    Incline DB Press
    85's x 10
    85's x 10
    85's x 10

    Rope Pressdowns
    100 x 15
    100 x 15
    100 x 15

    DB Side Laterals
    25's x 15
    25's x 15
    25's x 15

    25 minutes walking outside around the campus.
    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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  23. #23
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
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    Man.. dunno how you do shoulder press after benching.. my shoulders always feel wrecked if i do
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  24. #24
    Registered User jaredmus's Avatar
    Join Date: Dec 2007
    Age: 29
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    jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000) jaredmus has much to be proud of. One of the best! (+20000)
    jaredmus is offline
    welcome back wish we can get some of the oldtimers(not age just OG) back in here posting again. Lots of good motivation, feedback and ideas about 3-6 years ago
    Trying to improve day in and day out.

    MY youtube-://www.youtube.com/user/JaredBodyB/videos

    My instagram-- JaredBB22
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  25. #25
    Doozy IK9's Avatar
    Join Date: Jan 2013
    Location: Las Vegas, Nevada, United States
    Posts: 5,530
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    IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000)
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    Originally Posted by jaredmus View Post
    welcome back wish we can get some of the oldtimers(not age just OG) back in here posting again. Lots of good motivation, feedback and ideas about 3-6 years ago
    this.
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  26. #26
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
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    Originally Posted by IK9 View Post
    Man.. dunno how you do shoulder press after benching.. my shoulders always feel wrecked if i do
    I haven't experienced any issues.....yet lol. I'm still doing baby weights as it's been years since I've done any kind of OHP (bad shoulders ironically)

    Originally Posted by jaredmus View Post
    welcome back wish we can get some of the oldtimers(not age just OG) back in here posting again. Lots of good motivation, feedback and ideas about 3-6 years ago
    Thank you for the welcome, I couldn't agree more....sadly with social media I doubt it will ever happen. The best part of forums is that they get archived and you can go back and look at things at your discretion. With social media that's hard/impossible to do.

    Originally Posted by IK9 View Post
    this.
    Agree brother

    Morning Weight
    212.6
    7 Day Rolling Average
    212.8

    Weight is stabilizing, I'm on 1.5 weeks since I started taking 5g of creatine mono 5X a week. I think it has a little bit to do with my weight stabilizing despite continuing in a weekly caloric deficit.

    Macros Yesterday
    85/275/185

    Training Today

    Deep Squats
    Warm Ups
    300 x 5, 5, 5, 5, 5

    Front Squats
    195 x 8, 8, 8

    SLDL's
    Warm ups
    405 x 4, 4, ,4

    Chest Supported Rows
    150 x 8
    210 x 6, 6, 6

    Rear Delt Flies
    115 x 15, 15, 15

    EZ Bar Curls
    70 x 15, 15, and one set of 21's

    Amazing pump

    Fun data, since I finished 3 weeks of tracking calories/macros

    -2219 Week 1 Deficit
    -1168 Week 2 Deficit
    -2325 Week 3 Deficit

    Yesterday was Day 1 of Week 4 tracking, looking to get a ~2500 cal deficit this week.

    I use my garmin 920xt to collect caloric expenditure data, which has proven pretty accurate based on weight vs calorie data.
    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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  27. #27
    Doozy IK9's Avatar
    Join Date: Jan 2013
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    Maybe I should invest in one on those caloric burn thingys

    I'm still skeptical about them tho
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  28. #28
    Protein Protege TGreggors's Avatar
    Join Date: Jan 2012
    Location: Tennessee, United States
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    TGreggors is offline
    Don't be h8ng on us new posters :'( wish I was around in the golden era, haha. I still go back and read through old prep logs often. Looked through all of your logs pretty thoroughly at one point or another
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  29. #29
    Smokin Blazed's Avatar
    Join Date: Oct 2008
    Location: Centereach, New York, United States
    Age: 33
    Posts: 4,248
    Rep Power: 2423
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    Originally Posted by IK9 View Post
    Maybe I should invest in one on those caloric burn thingys

    I'm still skeptical about them tho
    Probably not.

    Originally Posted by TGreggors View Post
    Don't be h8ng on us new posters :'( wish I was around in the golden era, haha. I still go back and read through old prep logs often. Looked through all of your logs pretty thoroughly at one point or another
    NO hate here dude!

    Morning Weight
    213.0

    7 Day Rolling Average
    212.7

    Training

    Last night after work a quick 3 mile run in 25:49 @ 8:35/mile pace, 500 calories burned.

    Today bench focused session

    Paused Bench
    Warm Ups
    235 x 4, 4, 4, 4

    AMRAP Bench
    235 x 13 (better than expected)

    Weighted Chin Ups
    BW+55 x 5, 5, 5

    Lat Pulldowns
    190 x 10, 10, 10

    done and done.

    SOre as **** from the last week of training, tapering cardio till the Triathlon on Sunday, skipping Saturdays big 3 lift too. Resuming program with Mondays normally scheduled upper focused session.
    Instagram - @gourmetpaul

    Powerbuilding Log
    http://forum.bodybuilding.com/showthread.php?t=172129013

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  30. #30
    Smokin Blazed's Avatar
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    Age: 33
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    Rep Power: 2423
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    Blazed is offline
    Race Weekend Recap

    The weekend was great, skipped Saturday's lift according to plan to ensure I didn't have any muscle fatigue for the race.

    I ended up with a 20:00 overall PR, last years time was 1:48 this year 1:27:54

    The swim this year was 1100 yards vs 800 yards last year. I went from 28:00 to 21:00 which was an amazing feeling. I've been swimming once a week from October 1st 2015 till April 2016 with a US Masters Swim group. That pool time has paid off dividends.

    I increased my speed on the bike and went from 39:00 to 33:30 for 10 miles.

    Run for the 3.1 miles went from 34:11 to 28:28

    Weigh Ins
    I carb loaded for the race, and ate a ton on race day.

    Weighed 214.6 morning of the race. 214.6 yesterday and 213.0 Today.

    My 7 Day Rolling Averager weight today is 213.0 and expected to drift up over the next few days as things level back down.

    Training
    I jumped right back into powerlifting training yesterday with an upper push focused session.

    Barbell Paused Bench
    Warm ups
    235 x 5, 5, 5, 5, 5
    DB Shoulder Press
    55's x 10, 10, 10
    Incline DB Press
    90's x 8, 8, 8
    Tricep Rope Pressdown
    100 x 15, 12, 15
    Side Laterals
    25's x 15, 15, 15

    Today Lower Focused

    BB Squats

    Warm Ups
    305 x 5, 5, 5, 5, 5
    Front Squats
    200 x 8, 8, 8
    SLDL's
    415 x 4, 4, 4
    Chest Supported Rows
    210 x 6, 6, 6
    Rear Delt Fly
    120 x 15, 15 ,15
    EZ Bar Curl
    70 x 16,13,10

    Done and Done.

    My left quad feels strained right on the tear drop. Feels like one giant bruise. Still felt fine squatting, but it hurts just sitting around the office.
    Instagram - @gourmetpaul

    Powerbuilding Log
    http://forum.bodybuilding.com/showthread.php?t=172129013

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