An Epic Log of Incremental Progress

[Blazed]

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.

[IK9]

Are you back this time for reals? Srs

If so, I'm in

[Bnizzle163]

I'll mos def be lurking .

[Blazed]

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 -_-

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.

[IK9]

Do you feel that all that cardio affects your strength at all?

[Blazed]

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

[Blazed]

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.

[IK9]

Nice squatting.. almost up to 3 wheels for reps!

Just read through the last few bits of your 2008 contest prep to inspire myself

[TGreggors]

ooooooooooooooooooooooooooooooh shiiiiit! he's back! living legend right here! seriously!

[Blazed]

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!

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.

[Blazed]

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

[StaticZ]

orly?

[Blazed]

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.

[DJaRiHardstyle]

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.

[Blazed]

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.

[IK9]

How close are you to your near optimal peak strength from the past?

[Blazed]

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.

[Blazed]

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.

[IK9]

That's a lot of cycling hahah.. really fast too

Nice bench rep PR!

[TGreggors]

Cycling for that long and then lifting. geezus

[Blazed]

That's a lot of cycling hahah.. really fast too

Nice bench rep PR!

Compared to my Triathlete friends it's nothing =D

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

[Blazed]

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.

[IK9]

Man.. dunno how you do shoulder press after benching.. my shoulders always feel wrecked if i do

[jaredmus]

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

[IK9]

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.

[Blazed]

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)

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.

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.

[IK9]

Maybe I should invest in one on those caloric burn thingys

I'm still skeptical about them tho

[TGreggors]

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

[Blazed]

Maybe I should invest in one on those caloric burn thingys

I'm still skeptical about them tho

Probably not.

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.

[Blazed]

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.