Bustasinclair's 'Long and Winding Road' to the Stage

[bustasinclair]

TO THE STAGE OR BUST

Well, it's a bit early to be planning for the stage because I don't plan to even attempt to step onto the stage until 2011, but if I make some mad progress--who knows?

STATS:

72 3/4 INCHES
210 LBS (as measured 04/12/2009)
18% BODYFAT (ESTIMATED??)
290lb Bench Press (1/31/09)
335lb Squat (recently?)
385lb Deadlift (recently?)
225lb Incline Press (1/31/09)
160lb OH Press (recently?)

GOALS FOR REMAINDER 2009:

NO WEIGHT GOAL--HEAVIER THE BETTER
8% BODYFAT
335LB Bench Press
405lb Squat
495lb Deadlift
275lb Incline
240lb OH Press


BACKGROUND:

I've been in and out of the gym most of my life. I started Powerlifting in high school when I was 15 in my Sophomore year. I competed in my Junior year and Senior year, but never really did very well. I attribute my ill-success to being so dang tall and lanky. I remember my Mom feeding me anything and everything to gain weight, but I just couldn't. Of course this was before the internet and whey protein unfortunately. I was always a little afraid of doing crazy squats because of a severe hip fracture in a car wreck when I was five that has left me with a 3/4" pelvic tilt (hope this doesn't keep me from being competitive in BB because it is noticeable)

After high school, I joined the Marine Corp which I regret, but that's a whole other story. During Desert Storm, I was state-side and I competed in a bench press competition, but was only able to do 265lbs at a body weight of 175lbs, so I was mediocre at best.

All through my 20's and early 30's, I started and stopped lifting probably 8 different times which leads me to June 2008. I had an opportunity to run in a marathon relay, so I joined a gym and started running and lifting. I feel like the thing that kept me from being successful was that I became a habitual drinker....no, not an alcoholic, just a bad habit. I kicked the habit in the second week of January 2009 and haven't looked back.

I started at 237lbs on 1/26/09 and to date I have lost 27lbs so far.

CONCLUSION:

It's hard for me to convey in words what this would mean to me to get to the stage! I'm hungry for this and the only thing that would stop me now would be physical limitations. I am currently trying to get some personal training assistance, but until then, I'm on my own.

[bustasinclair]

For now, I'm using a hybrid of the Scivation Cut Diet 2500 and my own version. The changes I have made to it are:

1) Meal 5 replaced with a chicken salad with almonds, tomatoes, 2% cheese
2) No carb load--carbs are sprinkled in for pre-workout energy

Truth be told, I'm probably not even getting 2500 k/cals in, which is by design.

I plan to convert to the Lean Mass Diet sometime in early summer if I am happy with my BF%. I am going to take my body to the extreme this summer to see if I have the discipline to get to contest condition. The only reason I would stop short of 5% would be if I started looking like a stick-figure. My target date for 5% BF is June 30 right now, but it may shift depending on coming results.

Starting pictures will post on Saturday!!!

[bustasinclair]

For the last 6 weeks or so, I have been doing a sloppy job of tracking my training and honestly, I've been doing a poor job of training. I haven't had a PR in forever. Starting Saturday (today is Wednesday) I will embark on my new split:

Saturday-CHEST/TRICEP
Sunday-LEGS (POWER)
Monday-CARDIO ONLY
Tuesday-SHOULDER/TRAPS/ABS
Wednesday-LEGS (LIGHT--HAMSTRING EMPHASIS)
Thursday-UPPER AND MIDDLE BACK/BICEPS
Friday-CARDIO/ABS

For the rest of the week, I will go ahead and convert to my new format.


CARDIO IS 7 DAYS A WEEK RIGHT NOW


I'm always open to other ideas/tweaks just in case anyone actually subscribes to my journal, lol.

[BaFtub]

DAYUM YOU ARE STRONG!

Subbed good sir

[bustasinclair]

LEGS (LIGHT)

Started the evening at 6:15 at the gym doing cardio. I was still a little sore from Sunday's raping of legs and non-stop cardio is wearing on me. I went home to do my weight training--just wasn't feelin the Madonna music on the PA tonight.

CARDIO

30 minutes on the eliptical machine that looks like you're skiing
390 cals (yeah right)

25 minutes on the treadmill 4.5mph at 10% incline
375 cals (sure)


FRONT SQUAT First time in my life doing these.....

135x6
145x5
155x5
165x4 (ouch)

SQUAT

165x10
205x8
235x6
265x4
285x1 (planned to do a triple, but almost face planted the first one)

BB HACK SQUAT

125x3
175x8
198x8
215x6


Short and sweet. I was gonna do some leg extensions and curls, but those front squats killed my knees. I was also pretty hungry during the last of the cardio and during the lifting.

6/10 rating

[bustasinclair]

DAYUM YOU ARE STRONG!

Subbed good sir

Cool...and first......this is gonna be a wild ride! Buckle in.

Thanks for the compliment, but yo ass is wayyyy stronger!!

[onegod007]

This is going to be wild ride and I am glad that I will be along for the adventure!...

We will get you where you need to be!

[BaFtub]

Those are some impressive numbers squatting especially after that much cardio...damn. Keep this up.. This IS gonna get scary isnt it =p

[bustasinclair]

This is going to be wild ride and I am glad that I will be along for the adventure!...

We will get you where you need to be!

Thanks mang. Looking forward to the powerlifter in you coming out!

Those are some impressive numbers squatting especially after that much cardio...damn. Keep this up.. This IS gonna get scary isnt it =p

I was thinking it was suicide actually, lol. I think I hindered myself from a good workout by doing cardio first; I usually don't do that on leg day

Yeah, I'm looking forward to some structure and some PR's soon! Unlike you, I respond better to structured workouts and I've been off structure for too long.

I hope to provide as much entertainment as your journal provides

[bustasinclair]

UPPER BACK/BICEPS

Got to the gym at 5:45 this evening ready to roll. I was still experiencing some major wrist pain from the front squats last night, but I was able to push through it.

I felt pretty good; I had a 6 oz. chicken breast, 1.5 cups sweet potatoes, and 1/2 can popeye spinach for my PreWO meal. For my PreWO energy, I had my new and improved cheap ass energy drink--walmart brand Arabica coffee, 1 cup.

PULL-UPS MIXED GRIP

WG 10 X BW-40
PALMS IN 10 X BW-40
WG 8 X BW-40
PALMS IN 8 X BW-40
WG 8 X BW-45
PALMS IN 10 X BW-45
WG 8 X BW-50
PALMS IN 8 X BW-50

LAT PULLDOWN ALT W/ LOW CABLE ROWS

LP 120 X 8 WG
LCR 140 X 8
LP 110 X 8 WG
LCR 140 X 8
LP 110 X 8 REG GRIP
LCR 140 X 8
LP 110 X 8 REG GRIP
LCR 140 X 8

TRIPLE DROP SET

LP 100 X 15 WG
LCR 120 X 15
LP 90 X 15 WG
LCR 100 X 15
LP 80 X 15 WG
LCR 90 X 15

DRAG CURLS

80x8
75x8
70x8

DB HAMMER CURLS

35's x 7 what a wuss.....i was struggling
35's x 7
35's x 7

CABLE CURLS

3 X 8 X 50

SMITH BENT OVER ROWS

3 X 8 X PLATE ON EACH SIDE OR 90LBS SINCE I NEVER COUNT THE BAR

CARDIO

60 minutes on the treadmill 4.5mph at 10% incline--I ran at 6.2mph 2% incline for about 3 minutes and my body said, "no f-ing way dude"

1,107 cals (mmmmm hmmmmm, sure--I wish)
Average HR 148

WG PULL UPS (AGAIN)

3 X 10 X BW-60 wanted to see what I had left--started nice and slow finished with a little sloppyness

COMMENTS:

This workout took alot of time. I was hitting the weights at a pretty rapid pace, but I ended up going for 1:20 or so....need to trim it down next time, but I like this volume cause my back is a lag area. Stupid cardio is taking all of my energy. waaa waaa waaaa Oh well, necessary evil I guess!

8/10 rating

[BaFtub]

Doesnt seem too long in the gym. I remember back when Id be in there for 2+ but I had Deadlifts etc to do.

But dayuuum your pull up strength pwns mine. Im jealish :[

[bustasinclair]

Doesnt seem too long in the gym. I remember back when Id be in there for 2+ but I had Deadlifts etc to do.

But dayuuum your pull up strength pwns mine. Im jealish :[

I guess it felt long due to the cardio plus the lifting and I tanned too


....you did see those minuses next to the body weight right? lol I think my pull ups are weak as fuk--I can only do a minimal amount unassisted, but I am working on it....focal point since my gym has no damn T-bar (stupid planet fitness)

[bustasinclair]

SLIGHT CHANGE TO NEW SPLIT:

In light of last night's piss poor bicep performance, I am going to do Bicep/Tricep on Mondays. That will remove Bicep from Thursday and Tricep from Saturday.


DETAIL OF SUPPLEMENTS:

ON Whey Protein
Scivation Xtend (for now)
Animal Pak Multi

[bustasinclair]

NO TRAINING/REST

Got an IM from my CNS--It said to shut it down for a day.


The thing with days off, they make me feel worthless and I feel like I'm gonna gain weight/fat. I always feel like I shouldn't eat anything the whole day. I do understand that this is my OCD coming out, but I can't seem to get past it. This is like my 3rd day off from training in 3 months--notwithstanding the Colonoscopy prep last week.

On a lighter note, I have decided to try out 1RM's this weekend!! Going to take my fifth shot at 300lb Bench Press. If I miss again, I might just bend the friggin bar in half.......

Goals this weekend:

300lb Bench Press
340lb Squat
405lb Deadlift
230lb Incline
165lb OH Press


I had originally thought I nailed 170lbs on OH Press a while back, but I weighed my bar at home a few nights ago and found out it's a damn 35lb bar Who makes a 35lb bar????

Chest day tomorrow beotches!!!!!(always been my personal fav)

[bustasinclair]

CHEST

Got up at 6:30am this morning and felt pretty good (other than no BM yesterday ) I ate a bowl of Flax Plus Pumpkin Raisin Crunch with skim milk, also munched on a half of a grapefruit. I went ahead and had a protein shake with teaspoon of peanut butter since I skipped eggs this morning. I downed 2 cups of coffee hoping for a miracle BM....it worked. This will be my first workout since cycling off of Creatine--kinda curious how it affects me.

Made it to the gym at 7:55am and got home at 11:25am ugh! (tanning time included)

Bench Press Max

45 x 10
90 x 6
135 x 5
175 x 3
215 x 2
245 x 1
275 x 1
295 x 0 (PISSED!!! Got about 2/3's of it) Fukc it; guess I'm not ever gonna get it

Said to hell with the Incline max....maybe do it tomorrow
BB Incline Press

160 x 10
170 x 8
180 x 6
190 x 4
210 x 2

BB Bench Press

200 x 10
220 x 7
230 x 5
245 x 3
270 x 1 + 1 negative

Incline DB Press

70 x 6 pretty flat...not much rest from bench press
65 x 7 did these with little time inbetween
60 x 6 bleh....dead ass

Flat Bench DB Press (Rarely ever do these)

50 x 9 girlie weight, but was pre-exhausted
55 x 8
60 x 7

Smith Decline Press

180 x 8 weights only--bar=0
190 x 6 did a rest pause for the last rep
200 x 5 dead as a mf

Machine Flyes supersetted w/ Machine Press

MF 130 x 8
MP 130 x 6

TRIPLE DROP SUPER-SET

115 X 6-10
100 X 6-10
85 X 6-10

BURN OUT SET

MF 160 X 8
MP 220 X 4

CARDIO

15 Minutes 4.5mph @ 10% incline
15 Minutes 4.8mph @ 12% incline
5 Minutes 5.0mph @ 15% incline (warning: do not try this if under 6'0, lol) unless you wanna run
5 Minutes 4.5mph @ 10% incline
5 Minutes 6.0 @ 2% incline (LIGHT JOG)

885 k/Cals
150 Avg HR

COMMENTS:

Decent workout; alot of failure reps though I am wondering how much the creatine cycling off has attributed to this if any?? I need to research it I guess. I'm gonna have another short session tonight for picture prep!

The cardio is getting easier; I felt like I could've gone for another hour today. so cardio gets a separate rating today

10/10 Cardio Rating

7/10 Weight Training Rating

[BaFtub]

That's one HELLUVA day LOOOL. Strong ass pressing man Im REALLY impressed. Your pushing numbers are insanely high wtf lol

Plans on entering any PL meets in the future?

[bustasinclair]

That's one HELLUVA day LOOOL. Strong ass pressing man Im REALLY impressed. Your pushing numbers are insanely high wtf lol

Plans on entering any PL meets in the future?

Thanks for da props man, but I'm willing to betcha that some of my problems will develop from the disparity between my push and pull...what do you think?

No PL'ing for me....too tall and weak ass squat, but working on it. I guess I should just be happy that my numbers are the same @ 30lbs lighter--trying to find a bright side to bench plateau since 1/31/09

Also, have you ever used creatine? Can you answer my questions posed in the workout post??

[BaFtub]

Thanks for da props man, but I'm willing to betcha that some of my problems will develop from the disparity between my push and pull...what do you think?

No PL'ing for me....too tall and weak ass squat, but working on it. I guess I should just be happy that my numbers are the same @ 30lbs lighter--trying to find a bright side to bench plateau since 1/31/09

Also, have you ever used creatine? Can you answer my questions posed in the workout post??

Perhaps. Pulling aint too bad but Squats'll need some work.

About the Creatine Q- Sowwy.. I have NO knowledge on that subject LOL. I personally used it once and stopped after 2-3 days. Never utilized it but I plan to this Offseason

[bustasinclair]

NOTICE I EVEN FEED MY DOGS CLEAN, LOL @ FIT 'N TRIM

[bustasinclair]

[bustasinclair]

Thought I needed to post a before pic.......for comparison purposes.

February 7, 2009

[BaFtub]

Lookin' thick!

[bustasinclair]

LEGS(POWER)

Sundays are my split days (for now anyway) I do cardio in the morning and then head back in the afternoon for the weight training. I was pretty stoked this morning, I had the usual breakfast: 7 scrambled eggs (only 2 yolks), 1.5 cup spinach, 1/2 grapefruit, 9 almonds, tbsp peanut butter, 2 oz. Turkey. I had my cup of coffee and headed to the gym at 10:00.

CARDIO

30 Mins Treadmill 4.5mph @12% incline
5 Mins Treadmill 6.4mph @ 2% incline
10 mins Treadmill 4.7mph @ 13% incline

Legs were a little stiff this morning......

840 k/cal
140 avg HR

PreWO meal consisted of 3 Tilapia fillets, 2 cups broccoli, and 1 cup sweet potatoes. Also had a scoop of Axis Labs Smash left, so I downed it...

DEADLIFT MAX

135 X 5
225 X 4
315 X 3
365 X 1
395 X 1 PR
405 X 0 Soooo close, if I'd had chalk, it would be in da bag

DEADLIFT

275 x 8
295 x 8
315 x 8
335 x 8

BB INCLINE MAX

95 X 5
135 X 4
175 X 3
205 X 1
230 X 1 PR
235 X 1 PR

OH PRESS MAX

95 X 5
115 X 4
165 X 1 PR

Gym closed, so had to go home to finish


SQUAT

135 X 5
230 X 10
245 X 8
265 X 6
280 X 4
300 X 2

LEG EXTENSIONS

100 X 15
110 X 15
120 X 15
130 X 15

LEG CURLS

85 X 12
95 X 10
105 X 10
95 X 10

FULL SQUATS

215 X 8
220 X 8
195 X 8
125 X 20

COMMENTS:

Decent workout, I had to do squat alone, so I was very timid on the two last sets. I always have this vision of dumping the weight and knocking myself out...paranoid, I know. Prettty productive, I did laundry and cooked 2lbs of chicken breasts while finishing up!!!

9/10 Weight Training Rating

8/10 Cardio Rating

[BaFtub]

WOW strong. 405 will soon come no worries

I believe ya got it in you.. the 395 wasnt really necessary as a jump from 365 to 405 wouldve benefitted ya greater.

Regardless amazing strength all across the board.

[bustasinclair]

Lookin' thick!

Haha, hope you weren't referring to the last pic from February.... Thanks man, I feel so much better now that I shed so much BF!!

WOW strong. 405 will soon come no worries

I believe ya got it in you.. the 395 wasnt really necessary as a jump from 365 to 405 wouldve benefitted ya greater.

Regardless amazing strength all across the board.

Thanks, yeah, the only reason I did 395, was to at least log a PR I think with some chalk, 405 was there--I got it over my knee caps before my right hand slipped and I had to bail.

Scary part is that tonight was like the 5th time doing deadlift workout since high school, so u'd think the increases are a' comin'!!!! My HS max was 370--that's what we over at the O35 forum call, "muscle memory"

[bustasinclair]

BICEPS/TRICEPS

Felt a little tired this evening; not feeling like working out, but I drug my ass in there anyway . I did the EZ Bar curls and the century set at home. PreWO meal was light: 4 oz chicken breast, 1 cup sweet potatoes, 1/2 can spinach.

CARDIO

20 Mins Treadmill 4.5mph @12% incline
7 Mins Treadmill 6.4mph @ 2% incline
10 mins Treadmill 4.8mph @ 13% incline
9 Mins Treadmill 4.5mph @ 10% incline

844 k/cal
142 avg HR

CGBP

135 X 8 ***chest was tight from Sat and Sun
155 X 8
175 X 8
185 X 6
205 X 3
185 X 5

TRICEP PUSHDOWN

70 x 12
75 x 8
85 x 8
65 x 12

INCLINE DB HAMMER CURLS

40 X 10
40 X 10
40 X 10
35 X 8

EZ BAR CURLS

75 X 8
75 X 10
85 X 10
105 X 6

CGBP CENTURY SET

125 X 15 ONE MINUTE REST BETWEEN SETS
125 X 15
125 X 12
125 X 12
125 X 13
125 X 13
125 X 12
125 x 8 warning dead ass arms!!

COMMENTS:

Someone told me today that I need to work on my triceps, so I bombared them with a century set!! From here out, I need to focus on tricep, lats, and hams. Super tired, I should sleep well tonight!


8/10 Weight Training Rating

9/10 Cardio Rating

[BaFtub]

DAMN thats alotta work for the Tris. I bet theyre sore as ish...and if not they will be in the AM lol.

[bustasinclair]

SHOULDERS/TRAPS/ABS

Felt pretty decent tonight--good as could be expected. PreWO meal was light: 7.1 oz Albacore Tuna packet with light Hellmans and dash of relish, 1 cup sweet potatoes.

BB OH PRESS

55 X 12 ***Triceps were a bit tight
85 X 8
115 X 10
125 X 7
130 X 6
140 X 4
150 X 2 need alot of body manipulation for most of this WO; reset for next week

SMITH SHRUGS

180 x 15
210 x 15
230 x 15
250 x 10

DB SIDE BENDS

65 X 10
75 X 10
75 X 10

DECLINE WEIGHTED CRUNCHES

+25LBS X 20
+45LBS X 20
+25LBS X 15

WEIGHTED HYPERS

+45LBS X 12
+45LBS X 12
+45LBS X 12

FACE PULLS

70 x 12
70 x 12
55 x 12 **got the proper form after two sets
55 x 12

DB ROCKY PRESSES

45 x 10
40 x 7
40 x 7

CARDIO

10 Mins Treadmill 4.5mph @11% incline
10 Mins Treadmill 4.8mph @ 12% incline
5 mins Treadmill 6.2mph @ 2% incline
10 Mins Treadmill 4.5mph @ 10% incline
10 Mins Treadmill 4.8mph @ 10% incline

860 k/cal
144 avg HR

BB OH PRESS--BURNOUT SET

105 X 10 **Did these after returning home (and after cardio)
105 X 8
105 X 8

COMMENTS:

I felt really weak tonight--possibly effects from the creatine off cycling?? I tried a serving of Paul's NO Shotgun.....didn't notice anything spectacular. I want a good leg day tomorrow, so I just need to swallow my defeat and move on

7/10 Weight Training Rating

8/10 Cardio Rating

[bustasinclair]

DAMN thats alotta work for the Tris. I bet theyre sore as ish...and if not they will be in the AM lol.

Well, you'd think there would be some soreness, but just a tad of tightness....maybe I'll have a day delay

[BaFtub]

Could perhaps be from the Creatine but you DID destroy your tris which play a big factor on shoulder day. Rest up!