Maryland Muscle's Prep to the NPC Monster Mash and Kentucky Muscle

[Maryland Muscle]

NPC Monster Mash (Tested) October 31,2009
NPC Kentucky Muscle November 14, 2009

Wats up ladies and gents, my name is Jamin (Jay-min) I will prepping for the following shows starting today (6/12/09). The Monster Mash will be my second show followed by the Kentucky Muscle 2 weeks later. I did the Monster Mash last year and placed 4th in the Middleweights and 3rd in the Novice class in front of 2 guys that failed the drug test.

I am 22 years old and a college student at Ohio University. I am from Maryland hence the name Maryland Muscle, I'm a Levrone fan too.

Jason AKA Scoobysnacks will be guiding me through this journey as my coach. For anyone that is considering contest prep help or off-season diet help consider Jason, he is dedicated at what he does and does it with extreme detail. I am happy to have him at my corner.

I will be beginning this diet 20 weeks out. Why? As a drug-free bodybuilder I believe that conditioning is vital to success. I know that I don't have muscle maturity and as much density as my competitors, but I know I have to come in shredded.


Stats:22
Current Weight 201
Morning Weight (as of today): 195
Height: 5'7
I'm ready to get this started, join me on my journey

Workout Split:
Monday: HIT Cardio bike
Tuesday: Hamstrings/ Shoulders
Wednesday: Chest/ Triceps
Thursday: HIT Cardio bike/ Abs
Friday: Back/ Biceps
Saturday: Quads/ Shoulders
Sunday: Calves/ HIT Cardio

[Maryland Muscle]

20 weeks out
19839

19838

19840

19836

19837

[Scoobysnacks]

Nice to have you MM.....thanks for posting your log so everyone can follow along.

Lets get you shredded.

[Maryland Muscle]

Nice to have you MM.....thanks for posting your log so everyone can follow along.

Lets get you shredded.
Thanks for checking in... Definitely, thats the goal to get shedded w/ your help.

[Maryland Muscle]

Did Abs and Cardio today

Abs
3 sets of 25 Hanging Leg Raise
3 sets of 15 Rope Kneeling Crunches
3 sets of 15 Standing Cable Crunches

Cardio
20 min HIIT on the Bike

[Maryland Muscle]

Well I ran into Kevin Levrone today he was working back, dude is growing like a fucking weed. Chatted w/ him b/w sets, I asked him when are we gonna see you do 100 lb Standing Curls. I was like sometime maybe 4 weeks.

Hit Hamstrings/ Shoulders today- it was a great workout

Hamstrings
4 sets Stiff Legged Deadlifts
4 sets Standing Leg Curls
4 sets Seated Leg Curls
4 sets of Good Mornings

Shoulders
4 sets DB Shoulder Press
4 sets Smith Shoulder Press
4 sets Machine Lateral Raise
3 sets Wide grip Upright rows
4 sets Reverse Pec deck Flyes- Rear Delts
1 set just for pump: DB side laterals

I will start recording weights, just to keep it a little more entertaining.

[Maryland Muscle]

Chest/ Triceps

Close Grip Bench 205x12-3RP 225x8-3RP 225X8-3RP 225x9-3RP
Smith Incline Bench 205x10-3RP 215x9-3RP 225x8-2RP 225x8-2RP
Hammer Strength Bench 195x11-3RP 205X10-3RP 225x8-2RP 235x8-2RP
Skullcrushers 85x8-2RP 85x9-2RP 95x8-1RP 95x7-1RP
V-Bar Pushdowns 145x12-2RP 160x10-2RP 175x8-2RP ''
EZ Bar Overhead Tricep Press 65x12-3RP 75x10-2RP 85x8-2RP 95x8-1RP
Cable Flyes 70x15-3RP 90x9-2RP 90x8-2RP 90x8-1RP
Trotter Machine Dips 120x15-3RP 140x10-2RP 150x9-2RP 150x8-2RP
Tricep Rope Pushdowns 85x18

[Maryland Muscle]

I will not be doing my Cardio/Abs workout today, b/c my weight is dropping a little too much this week.

[Maryland Muscle]

Weight comparisons are made by morning weight.
Last week:196.2
Today: 193.3
196.2-193.3=2.9 lbs lost

This is quite a drop, we are gonna stay away from cardio now untill I need it.
20404

I will be doing Back/ Biceps today and I will update later.

[Maryland Muscle]

Back/Biceps
Back
Pull-Ups BWx15RP-3 BW+25lbx8RP-3 BW+25x10RP-2 BW+35x8RP-2
Rack Deads 315x10RP-3 335x10RP-3 365x8RP-2 365x8RP-2
Smith Machine Bent Over Rows 205x10RP-3 225x9RP-2 225x9RP-2 225x8RP-3
DB Rows 90x15RP-3 100x9RP-3 105x8RP-3 105x8RP-3
Seated Wide Grip Rows 120x15RP-3 135x10RP-3 150x8RP-3 150x7RP-2
Hammer Strength Pullovers 185x15- STRICTLY JUST FOR PUMP

Biceps
Iso DB Concentration Curls 30x10RP-3 30x10RP-3 35x8RP-3 35x8RP-3
EZ Bar Curl 80x8RP-3 80x9RP-3 90x8RP-2 90x7RP-2
Machine Preacher Curl 80x10RP-3 80x10RP-3 90x9RP-2 100x8RP-2
DB Hammer Curls 40x8RP-3 40x10RP-3 45x8RP-3 45x8RP-3
Cable 21's 85x21- STRICTLY JUST FOR PUMP

[Maryland Muscle]

Quads/ Shoulders

Quads
Trotter Leg Extension 150x15RP-3 180x15RP-3 210x15RP-3 225x15RP-
Barbell Lunges 185x8RP-3 195x8RP-3 205x8RP-3 215x8RP-1
Barbell Squats 295x10RP-3 315x8RP-2 315x8RP-2 """
Hack Squats 245x10RP-3 295x8RP-2 """ 315x8RP-2

Shoulders
Smith Machine Barbell Shoulder Press 185x10RP-2 195x8RP-2 205x7RP-2 """
DB Front Raises 40x8RP-3 40x10RP-3 45x9RP-3 """
Seated DB Side Lateral Raises 25x10Rp-3 30x10RP-3 30x11RP-3 35x9RP-2
Polaris Rear Delt Machine 100x15RP-3 120x12RP-3 130x9RP-3 130x10RP-2
DB Shrugs 95x12RP-3 105x10RP-3 11-x10RP-3

This workout is always brutal. Leg extensions are always easy starting off, did the whole rack, had to add weights to the machine- I'll have to add a bit more next time. After hitting lunges, and doing 2 sets of squats I always hit a fucking wall full speed- like ive been hit by a truck. Finished the workout as always and worked through the pain.

[Maryland Muscle]

Abs/ Calves

Abs
Hanging Leg Raise BW 3x25
Cable Rope Crunches 3x15x150lbs
Cybex Abdominal Crunch 90x15 10x15 110x15

Calves
Calf Raises on Leg Press 6platesx25RP-3 7platesx20RP-3 8platesx20RP-3 8plates+35 each sidex15RP-3
Standing Calf Raise 360x12RP-3 380x12RP-3 400x12RP-3 420x10RP-3
Donkey Calf Raise 240x15RP-3 260x15RP-3 300x15RP-3 340x12RP-3

[Maryland Muscle]

Back to doing cardio, I did HIIT on the bike for 20 min.

Cardio

HIIT: BIKE 20mins

[Maryland Muscle]

Hamstrings/ Shoulders

Hamstrings
Stiff Legged Deadlift 315x8RP-2 315x8RP-3 335x10RP-2 345x8RP-1
Galileo Standing Leg Curl 90x10RP-3 100x10RP-3 105x10RP-3 110x8RP-3
Galileo Seated Leg Curl 140x15RP-3 160x15RP-3 180x10RP-3 180x10RP-3
Barbell Good Mornings 155x12RP-3 165x10RP-3 175x8RP-3 180x8RP-2
Lying Leg Curl STRICTLY PUMP 90x20

Shoulders
DB Shoulder Press 75x10 80x8 80x7 80x9
Smith Machine Shoulder Press 185x8RP-3 """ 195x8RP-2 200x7RP-2
Galileo Lateral Raise 100x12RP-3 120x9RP-2 130x10RP-2 """
Wide-Grip Upright Rows on Smith 125x12RP-3 135x10RP-3 150x8RP-3
Polaris Rear Delt Machine 110x15RP-3 130x8RP-3 """ 130x9RP-2

Overall good workout. I saw Branden Ray in the gym today, dude is gonna get his pro card he is looking sharp and crisp as fuck.

I didn't do Rest Pause on DB Shoulder Press b/c I dont want to risk injury, I dont have a workout partner so I have to ask for spots when I need them.

[Maryland Muscle]

Chest/ Triceps

Smith Machine Close Grip Bench Press 225x10RP-3 225x9RP-2 235x9RP-3 245x8RP-2
Smith Machine Incline Bench Press 205x10RP-3 225x7RP-2 225x9RP-3 225x8RP-3
Hammer Strength Bench 205x10RP-3 225x9RP-3 225x10RP-2 235x9RP-2
V-Bar Cable Pushdowns 160x13RP-3 175x9RP-3 """ 180x9RP-2
Skullcrushers 75x13RP-3 90x9RP-3 65x12RP-3 """
DB Incline Flyes 50x9RP-3 55x10RP-3 60x8RP-3 """
Cable Flyes STRICTLY PUMP 70x15
EZ-Bar Overhead Tricep Press 75x10RP-3 85x8RP-1 """ """
Galileo Machine Dips 140x10RP-3 150x9RP-3 160x9RP-2 """
Reverse Grip Cable Pushdowns STRICTLY PUMP 100x17

I was doing skullcrushers and Kevin said I was doing them wrong, I do them going behind my head. Instead he told me I needed to bring it down just to the top of my head. This explains the reason why I had a sudden drop of weight in the skullcrushers. The movement and weight to use may take a week or 2 to get used to and master. Besides that was a good workout.

[Maryland Muscle]

Cardio/ Abs

Abs
Hanging Leg Raises 3 sets of 25
Decline Crunches 3 sets of 25
Cable Rope Crunches 170x20 180x20 """

Cardio
HIIT Bike 20 min

[Maryland Muscle]

18 weeks out

Last weeks weight: 193.3
Todays Weight: 192.9

193.3-192.9= .4lbs lost this week
21397

I will be hitting Back/ Biceps today

[Maryland Muscle]

Back/ Biceps

Back
Pull-Ups BWx15RP-3 BW+25x9RP-2 BW+35x9RP-2 BW+35x10RP-3
Rack Deads 335x8RP-2 335x10RP-3 365x10RP-3 385x10RP-3
Smith Machine Bent Over Rows 215x11RP-3 """ 235x10x3 """
DB Rows 95x11RP-3 105x11RP-3 105x11RP-3 110x9RP-3
Seated Wide Grip Rows 150x10RP-3 150x8Rp-3 155x8RP-3 155x7x2
Hammer Strength Pullovers STRICTLY PUMP 185x15

Biceps
DB COncentration Curls 30x10RP-3 30x10RP-3 35x8RP-3 """
EZ Bar Curl 75x10RP-3 """ 85x9RP-2 """
Machine Preacher Curls 90x9RP-2 90x10RP-3 100x8RP-2 110x7RP-2
DB Hammer Curls 40x10RP-3 """ 45x8RP-2 45x9RP-2
Cybex Cable 21's STRICTLY PUMP 70x21

Overall great workout, DC 101 was pumped me and Kevin up in the gym today. They were extremely unprofessional and heartless by making Michael Jackson jokes during breaks the whole fucking time I was there.

I'll share one of my favorite MJ songs. Enjoy. RIP MJ.

NEwyfylIPoo

[Maryland Muscle]

Quads/ Shoulders

Quads
Galileo Leg Extension 200x12RP-3 210x12RP-3 225x12RP-3 235x13RP-3
Barbell Lunges 185x10RP-3 195x8RP-3 205x8RP-3 215x8RP-2
Barbell Squats 295x10RP-3 305x8RP-2 305x9Rp-2 315x8RP-2
Plate Loaded Leg Press 6Platesx15RP-3 7Platesx12RP-3 8Platesx9RP-3 8Platesx8RP-3

Shoulders
DB Front Raise 40x10RP-3 """ 45x9RP-3 45x8RP-3
Smith Machine Shoulder Press 185x10RP-2 185x8RP-2 195x8RP-2 """
DB Side Laterals 30x9RP-3 """ 35x9RP-2 35x10RP-3
Polaris Rear Delt Machine 120x12RP-3 125x11RP-3 135x9RP-2 135x10RP-2
DB Shrugs 105x10RP-3 110x8RP-3 """

I decided not to do hack Squats, I want to take full advantage of the plate loaded leg press that the gym has b/c the University gym doesn't have a Inclined Plate Loaded Leg Press. I will be using the Leg Press here till I go back to campus. That will change with a few other exercises.

[Maryland Muscle]

Calves/ Cardio

Cybex Standing Calf Raise 200x12RP-3 220x10RP-3 230x10RP-3 240x10RP-3
Nautilus Plate Loaded Seated Calf Raise 275x10 """ 295x10 315x8
Cybex Eagles Calf Raise 270x12RP-3 300x12RP-3 320x10RP-3 340x10RP-3

Cardio
HIIT Cardio on bike 20 min

I didn't do Rest-Pause on the seated calf raise, just loaded as much weight as I could.

[Maryland Muscle]

Abs/ Cardio

Abs
Incline Situps 3 sets of 20
Vertical Leg Raise 3 sets of 20
Seated Leg Raises 3 sets of 20

Cardio
HIIT Cardio Bike 20 min

[Maryland Muscle]

Hamstrings/ Shoulders

Hamstrings
Stiff Legged Deadlift 335x8RP-3 335x8RP-2 345x8RP-2 345x8
Body Masters Standing Leg Curl 95x10RP-3 100x10RP-3 105x10RP-3 110x9RP-3
Trotter Seated Leg Curl 140x15RP-3 160x13RP-3 180x8RP-2 """
Barbell Good Mornings 165x8RP-3 165x10RP-3 180x9RP-3 185x8RP-3
Trotter Lying Leg Curl STRICTLY PUMP 80x20

Shoulders
DB Shoulder Press 75x10 80x8 "" 80x7
SM Shoulder Press 185x8RP-2 """ """ 195x7RP-1
Galileo Lateral Raise 110x11RP-3 120x10RP-3 130x9RP-3 130x9RP-2
Cybex Cable Reverse Flyes- Rear Delt 40x15RP-3 50x12RP-3 """ 55x10RP-2
Smith Machine Wide Grip Upright Rows 135x10RP-3 145x8RP-3 150x9RP-2

[Maryland Muscle]

Chest/ Triceps

Smith Machine Close Grip Bench 225x11RP-3 235x8RP-2 235x9RP-2 240x7RP-2
Smith Machine Incline Bench 215x10RP-3 225x8RP-2 225x9RP-2 235x7RP-2
Hammer Strength Bench 205x10RP-2 225x9RP-2 225x8RP-2 235x8RP-2
DB Incline Flyes 55x10RP-3 60x10RP-3 65x7RP-2 65x8RP-2
Cable Flyes STRICTLY PUMP 70x15
V-Bar Cable Pushdowns 160x14RP-3 175x10RP-3 175x10RP-2 185x8RP-2
Skullcrushers 65x14RP-4 75x9RP-4 85x9RP-2 """
EZ-Bar Overhead Tricep Press 75x11RP-2 85x8RP-2 85x7RP-2 90x8RP-1
Galileo Machine Dips 140x12RP-3 140x11RP-3 160x9RP-3 170x8RP-2
Reverse Cable Tricep Pushdowns STRICTLY PUMP 100x20

[Maryland Muscle]

Abs/ Cardio
Abs
Vertical Leg Raise 3 sets of 20
Cybex Standing Abdominal Crunches 3 sets of 15 100lbs
Cable Rope Crunches 3 sets of 20 150lbs

Cardio
HIIT Cardio BIKE 20 min

[Maryland Muscle]

Last weeks Morning weigh in: 192.9
Todays 190.2

192.9-190.2=2.7 lbs lost
22153

[maxxmuscle]

Looks like you are on track :) Keep up the good work !

[Maryland Muscle]

Back/ Biceps
Back
Pull-Ups BWx15RP-3 BW+35X8RP-3 BW+35X9RP2 BW+35x7RP-2
Rack Deads 335x9RP-3 355x9RP-3 375x8RP-2 """
SM Bent Over Rows 225x12RP-3 235x9RP-3 """ 245x8RP-2
DB Rows 100x10RP-3 110x9RP-3 110x9RP-2 "8RP-3
Seated Wide Grip Rows 110x10RP-3 120x9RP-2 "8RP-2 "x7RP-1
Nautilus Pullovers STRICTLY PUMP 155x15
Biceps
Cybex Eagle Arm Curls 35x12RP-3 45x9RP-3 50x9RP-2 55x8RP-3
Nautilus Bicep Curl 50x10R-3 60x9RP-3 70x8RP-2 75""
EZ-Bar Curl 65x10RP-3 75x9RP-2 80x9RP-2 """
DB Hammer Curls 40x9RP-3 """ 45x8RP-2 """
Cable 21's STRICTLY PUMP 90x21

Awesome workout, trained at Golds today and I think I will be doing that on my Back/ Bicep workout. They have one of the best machines I have ever used its the Nautilus Bicep Curl- the machine has you sit down and your elbows rest a little bit higher than your shoulders this forces more blood into the muscle and then curl. I have wanted to increase the weight on Rack Deads but I didn't have any chalk to use. FYI Chalk+ Straps= Death grip. My grip usually fails before my back does with out the chalk.

[Maryland Muscle]

Looks like you are on track :) Keep up the good work !
Thanks, I appreciate it. I will post pics 16 weeks out next week sunday.

[Maryland Muscle]

Quads/ Shoulders
Quads
Nautilus Leg Extension 200x15RP-3 220x13RP-3 235x11RP-3 250x10RP-3
Barbell Lunges 185x9RP-3 195x10RP-3 205x9RP-2 215x8RP-2
Barbell Squats 295x10RP-3 305x8RP-3 315x8RP-2 325x7RP-2
Leg Press 6Platesx12RP-3 7platesx10RP-3 7platesx9RP-3 7plates+25x7RP-2

Shoulders
Smith Machine Shoulder Press 185x11RP-3 195x9RP-2 205x9RP-2 205x7RP-2
DB Front Raise 40x10RP-3 """ 45x8RP-3 45x9RP-3
DB Side Lateral Raise 30x11RP-3 35x8RP-3 """ 40x7RP-2
DB Shrugs 100x12RP-3 110x12RP-3 120x8RP-3
Nautilus Rear Delt Machine 160x15RP-3 190x11RP-3 220x8RP-2 ""RP-3

Overall great workout but always brutal. I was like a zombie in my car driving back home, blacked out and only wanted food and BCAA's.

Hope everyone enjoys the holiday and do it safely.

[Maryland Muscle]

Jason made some changes and I now have Sundays off completely from training and cardio. Yesterday I relaxed ate my meals and drank Xtend in between 4 of my meals.

Abs/ Calves/ Cardio

Abs
Hanging Leg Raises 3 sets of 25
Incline Crunches 3 sets of 20
Cable Crunches 3 sets of 20 150lbs
Side Cable Crunches 3 sets of 20. 30,40," lbs

Calves
Cybex Eagle Calf Raise 290x12RP-3 310x12RP-3 330x10RP-3 350x8RP-3
Plate Loaded Seated Calf Raise 275x15 295x12 315x10 ""
Cybex Standing Calf Raise 220x12RP-3 260x12RP-3 300x9RP-3 "x10RP-3

[Maryland Muscle]

Hamstrings/ Shoulders
Hamstrings
Stiff Legged Deadlifts 335x8RP-3 "x9RP-2 355x8RP-1 365x7RP-1
Body Masters Standing Leg Curl 100x10RP-3 110x10RP-3 "x9RP-3 120x8RP-3
Trotter Seated Leg Curl 150x15RP-3 170x12RP-3 180x11RP-2 """
Barbell Good Mornings 175x9RP-3 185x8RP-2 """ 195x7RP-1
Trotter Lying Leg Curl STRICTLY PUMP 100x15

Shoulders
DB Shoulder Press 75x10 80x8 "" ""
Smith Machine Behind-the-Neck Shoulder Press 155x12RP-3 165x10RP-3 175x9RP-3 175x8RP-2
SS w/ Standing DB Side Lateral Raise 20x12 "" 25x12 30x10
Galileo Lateral Raise 120x12RP-3 130x10RP-2 130x11RP-2 140x8RP-2
Cable Reverse Flyes-Rear Delts 40x15RP-3 50x12RP-3 """

[Maryland Muscle]

Chest/ Triceps
Chest
Smith Machine Close Grip Bench 225x10RP-3 235x9RP-2 235x8RP-2 240x9RP-2
Smith Machine Incline Bench 225x8RP-3 225x10RP-3 235x9RP-2 245x6RP-2
Galileo Machine Chest Press 120x10RP-3 140x8RP-2 "x7RP-2 150x6RP-2
Cable V-Bar Pushdowns 175x11RP-3 180x9RP-3 185x8RP-3 190x9RP-2
EZ-Bar Skullcrushers 75x11RP-3 85x9RP-2 """ 95x7RP-2
Incline DB Flyes 60x10RP-3 60x9RP-3 65x8RP-2 65x7RP-2
Polaris Flyes STRICTLY PUMP 80x17
DB Overhead Tricep Press 85x8 "" 90x9 95x7
Galileo Machine Dips 150x11RP-3 160x9RP-2 """ 170x8RP-2
Reverse Tricep Pushdowns STRICTLY PUMP 100x17

[Maryland Muscle]

Abs/ Cardio

Abs
Hanging Leg Raise 3 sets of 20
Cybex Standing Abdominal Crunch 100x20 110x20 ""
Incline Twisting Situps 3 sets of 30
Twists 20lbx50 """

Cardio
HIT Cardio Bike 20 min

[Maryland Muscle]

Weight comparison
Last Week: 190.2
This Week: 189.0
190.2-189.0=1.2lbs lost
22794

Pics will be posted on Sunday night when I get back from seeing Jason. I will be doing Back/Biceps today.

[Maryland Muscle]

Back/ Biceps

Back
Pull-Ups BW+25x12RP-3 BW+35x9RP-3 "x8RP-3 "x9RP-3
Rack Deads 355x12RP-3 385x10RP-3 405x10RP-3 435x8RP-2
Smith Machine Bent-Over Rows 225x10RP-3 235x9RP-3 "x8RP-3 245x7RP-2
DB Rows 110x10RP-3 """ 120x8R-2 """
Wide Grip Seated Rows w/ Pulldown Bar 120x9RP-2 "x9RP-3 130x8RP-3 "x8RP-3
Nautilus Pullovers STRICTLY PUMP 145x15

Biceps
Cybex Eagle 1-Arm Curl 45x10RP-3 50x9RP-3 55x"RP" "x8RP-3
Nautilus Bicep Curl 65x10RP-3 75x9RP-2 80x9RP-2 85x8RP-2
EZ-Bar Curl 75x10RP-3 "x9RP-3 80x9RP-2 85x8RP-2
DB Hammer Curls 40x10RP-3 45x9RP-3 """ 50x8RP-3
Cable 21's STRICTLY PUMP 90x21

Awesome workout, bought some lifting chalk so I was able to lift a bit heavier on Rack Deads.

[Maryland Muscle]

Quads/ Shoulders
Quads
Cybex Leg Extensions 210x15RP-3 250x10RP-3 260x10RP-3 275x9RP-2
Barbell Lunges 185x10RP-3 205x9RP-3 """ 215x8RP-3
Barbell Squats 295x11RP-3 315x10RP-3 325x8RP-3 335x7RP-2
Cybex Seated Leg Press 310x15RP-3 370x15RP-3 420x11RP-3 430x10RP-2

Shoulders
Smith Machine Shoulder Press 185x11RP-3 195x8RP-3 """ """
DB Front Raise 40x12RP-3 45x10RP-3 50x8RP-2 50x8RP-3
Cable Reverse Flyes Rear Delt 22.5x15RP-3 22.5x12RP-3 27.5x10RP-3 """
SS w/ Hammer Strength Shrugs 315x8 315x10 ""
SS w/ DB Side Lateral Raise 25x12 30x12 30x12

Long Day, left Maryland at 1:30 and arrived Athens at 6:45. Got to the gym at 7:10 and I had to pay $7 bucks to workout at the OU Rec Center. After shoulders there was an announcement that the gym will close at 8:45 I just finished SM shoulder Press and DB Front Raises at 8:30. I had to bust out a 3 exercise super-set in order to get everything. I wasn't able to get as much weight, but my delts were pumped as shit.

[Maryland Muscle]

Updated pics taken today
23011

23008

23009

23010

23013

23014

23012

[Maryland Muscle]

I met with Jason this past Sunday, we discussed my prep. I am moving at a good pace right now, he has decided to give me a cheat meal once a week after one of my workouts. I will go for Outback's Victorian Filet, w/ a Sweet Potatoe and veggies. I'll prolly do this on Saturday after the workout.

Jason has added a few other supplements: Beverly's Muscle Synergy 8 caps before 8 after and Density 2 w/ every meal.

Yesterday I did Abs/Calves/Cardio(HIIT) as always.

[Maryland Muscle]

Hamstrings/ Shoulders
Hamstrings
Heels on Top Leg Press 6platesx20RP-3 8platesx15RP-3 9platesx14RP-3 10platesx8RP-2
Body Masters Standing Leg Curl 100x12RP-3 110x10RP-3 120x10RP-2 "x9RP-3
Trotter Lying Leg Curls 110x15RP-3 130x11RP-2 140x9RP-2 150x7 felt something didn't want to hurt myself
Trotter Seated Leg Curls 150x15RP-3 170x15RP-3 180x12RP-3 190x10RP-3
Good Mornings STRICTLY PUMP 135x15

Shoulders
DB Shoulder Press 80x10 80x8 85x8 ""
Smith Machine Behind-the neck SP 155x11RP-2 165x10RP-2 175x8RP-2 "x7RP-2
SS w/ DB Side Laterals 25x15 30x11 30x12 ""
Trotter Lateral Raise 120x12RP-3 130x10RP-3 140x7RP-2 "x6RP-2
Smith Machine Wide Grip Upright Rows 135x12RP-3 145x10RP-2 155x9RP-2

First workout using Muscle Synergy and my hamstrings were tight as hell. I initially wanted to do a 1 set pump exercise w/ Seated Leg Curls but, it was impossible for me to go heavy and get good form as usual I think this was b/c of synergy my hams were tight I didn't want to hurt myself. So instead I switched it up and did my pump w/ Good Mornings, I think I'll keep the exercises the way they are today. Overall great workout.

[Maryland Muscle]

Chest/ Triceps
Smith Machine Close Grip Bench 225x10RP-2 225x10RP-2 235x9RP-2 "x7RP-2
Smith Machine Bench 225x8RP-3 "x9RP-2 245x8RP-2 250x6RP-1
Hammer Strength Iso-Lateral Bench 225x8RP-3 235x8Rp-2 """ 240x9RP-1
Cable V-Bar Pushdowns 170x15RP-3 200x11RP-3 210x10RP-2 220x7RP-2
Skullcrushers 75x11RP-3 85x9RP-2 """ 90x8RP-2
DB Incline Flyes 60x9RP-2 """ 65x9Rp-2 70x8RP-1
Life Fitness Flyes STRICTLY PUMP 130x24
DB Overhead Tricep Press 90x9 90x8 95x8 100x7
Cybex Cable Reverse Pushdowns 80x8RP-3 "x9RP-3 ""RP-2 90x9RP-2
Cable Rope Pushdowns STRICTLY PUMP 60x18

I had to work a little later today, got back to my house and took my pre-workout supplements. Headed to the gym and I decided to go to Gold's today b/c Rockville Fitness closes at 10, I was on my way to the gym at 8. No point in rushing a workout and getting less volume. Gold's didn't have a Machine Dip exercise, so I substituted it w/ Reverse Pushdowns. Overall a good workout, Incline and Close grip felt a little awkward though the Smith Machine bar is thicker.

[Maryland Muscle]

Last Week: 189
Today: 188.2
189-188.2=.8 lbs lost
23551

I will be having my cheat meal today at meal 6 (last meal). Going to Outback for Victoria Filet 7oz., w/ Sweet Potato, veggies and Nutter Butter Peanut Butter Pie.

Doing back/biceps today.

[Maryland Muscle]

Back/Biceps
Back
Pull-ups BW+25x13RP-3 BW+35x11RP-3 BW+40x10RP-3 BW+45x7RP-1
Rack Deads 385x12RP-3 395x11RP-3 415x11RP-3 455x9RP-1
Smith Machine Bent Over Rows 225x10RP-2 "10RP-3 235x8RP-3 "x9RP-2
DB Rows 110x10RP-3 """ 120x8RP-2 ""RP-3
Wide Grip Seated Rows 120x9RP-2 """ 130x8RP-2 140x7RP-2
Nautilus Pullovers STRICTLY PUMP155x18
Biceps
Cybex Iso Concentration Bicep Curls 50x10RP-3 50x11RP-3 60x8RP-2 ""
Nautilus Bicep Curl 75x9RP-3 80x8RP-3 """ 85x8RP-1
DB Hammer Curls 45x9RP-3 """ 50x8RP-2 "x7RP-2
Cable 21's STRICTLY PUMP 80x21

[Maryland Muscle]

Abs/Calves/ Cardio
Abs
Hanging Leg Raises 3 sets of 20
Incline Crunches 3 sets of 25
Kneeling Cable Crunches 180x20 "" ""
Side Cable Crunches 60x20 "" ""
Calves
Cybex Eagle Seated Calf Raise 300x15RP-3 320x12RP-3 350x11RP-3 360x9RP-3
Seated Calf Raise 275x15RP-3 315x10 335x9 ""
Standing Calf Raise 240x15RP-3 300x12RP-3 """ """
" STRICTLY PUMP 120x25
Cardio
HIIT Bike 20 min

[Maryland Muscle]

Hamstrings/ Shoulders
Hamstrings
Trotter Lying Leg Curl 120x15RP-3 140x10RP-2 "x10RP-3 150x9RP-2
Heels on Top Leg Press 7platesx15RP-3 8platesx15RP-3 9platesx13RP-3 9plates+25lbs each sidex15RP-2
Body Masters Standing Leg Curl 100x15RP-3 110x12RP-3 120x9RP-3 """
Barbell Good Mornings 155x12RP-3 "x15RP-3 175x10RP-3 185x8RP-3
Stiff-Legged Deadlift STRICTLY PUMP 185x20
Shoulders
DB Shoulder Press 80x10 80x9 85x7 ""
Smith Machine Behind-the-Neck Shoulder Press 155x11RP-3 165x10RP-2 175x8RP-2 175x8RP-1
SS w/ DB Side Laterals 25x15 30x12 "" ""
Trotter Lateral Raise 120x10RP-3 ""RP-2 130x9RP-2 "x8RP-2
Smith Machine Wide Grip Upright Rows 145x10RP-3 "x9RP-3 """

[Maryland Muscle]

Chest/Triceps
Close Grip Bench 225x11RP-3 "8RP-2 225x10Rp-2 235x8RP-2
Smith Machine Incline Bench 225x8RP-3 225x9RP-2 235x9RP-2 "x8RP-2
Hammer Strength Iso-Lateral Wide Chest Bench 225x15RP-3 245x12RP-3 275x11RP-3 295x9RP-2
Cable V-Bar Pushdowns 175x11RP-3 """ 190x8RP-3 "x9RP-2
EZ-Bar Skullcrushers 75x11RP-3 90x8RP-3 90x8RP-2 95x7RP-2
DB Incline Flyes 65x9RP-3 65x9RP-2 65x8RP-2 70x7RP-1
Body Masters Flyes STRICTLY PUMP 100x13
DB Overhead Tricep Press 90x9 90x8 90x7 90x9
Trotter Machine Dips 140x13RP-3 150x10RP-2 160x8RP-2 160x9RP-2
One-Arm Cable Reverse Pushdowns 20x20

[Quadsweep]

WOW are you detailed! Guess what? I will be a judge at the Monster Mash! Good luck to you there. Looks like you have a good start.

Quadsweep

[Maryland Muscle]

WOW are you detailed! Guess what? I will be a judge at the Monster Mash! Good luck to you there. Looks like you have a good start.

Quadsweep
Hopefully, that detail pays off. Thanks Quadsweep, see you at the Mash.

[Maryland Muscle]

Cardio
HIIT Cardio: BIKE 20 mins

[Maryland Muscle]

Last Week: 188.2
Today: 186.9
188.2-186.9=1.3lbs lost
24498
I will be doing Back/Biceps later tonight.

[Maryland Muscle]

Back/Biceps
Back
Pull-ups BW+25x13RP-3 BW+35x10RP-3 "x9RP-3 "10RP-2
Rack Pulls 385x12RP-3 435x11RP-3 455x8RP-3 "x9RP-3
Smith Machine Bent-Over Rows 225x12RP-3 "x12RP-3 245x10RP-2 ""RP-3
DB Rows 110x11RP-3 """ 120x9RP-3 """
Seated Wide Rows 90x14RP-3 120x10RP-2 "x9Rp-3 130x8RP-2
Deadlift STRICTLY PUMP 225x35

Biceps
Cybex Eagle 1-Arm Curl 50x10RP-3 """ 55x10RP-3 60x8RP-3
Nautilus Bicep Curl 75x9RP-3 """ ""RP-2 85x8RP-3
Barbell Curls 75x11RP-3 ""RP-2 85x8RP-2 """
Hammer Curls 40x10RP-3 """ 45x8RP-3 """
Cybex Cable 1-Arm Curl STRICTLY PUMP 30x13

Great workout. I decided to switch things up a bit and do one set deadlifts for a pump instead of Pullovers. I haven't done regular deadlifts in about 5 months, so I was reluctant in adding more weight. I realized how much Rack Pulls help you deadlift, I repped out 35 reps without resting till the final 5 reps. Gotta up it to maybe 315 next week, we'll see.

[Maryland Muscle]

Quads/ Shoulders
Quads
Trotter 1-Legged Leg Extension 70x15RP-3 90x15RP-3 110x14RP-3 120x14RP-3
Barbell Lunges 185x10RP-3 205x10RP-2 215x9RP-2 """
Hack Squats 335x10 345x11 365x10 385x9
Leg Press 7platesx17RP-3 9platesx10RP-3 8platesx12RP-3 "x13RP-3
BW Lunges-Hands on shoulders BWx20 each leg 40 total

Shoulders
Smith Machine Shoulder Press 185x12RP-3 205x8RP-2 """ """
DB Front Raise 45x10RP-3 """ 50x8RP-3 """
DB hands on Incline Side Laterals 35x13RP-3 35x12RP-3 40x11RP-3 """
Barbell Shrugs 225x15RP-3 275x15RP-3 315x12RP-3
Body Masters Rear Delt 120x13RP-3 "x12RP-3 130x10RP-3 130x9RP-2

Things are going great right now, great workout. This is why I love bodybuilding its the journey we take our bodies through to get to that final destination the stage to achieve greatness. 13.6 weeks out and I gotta tell you all I'm pumped, I'm in between 1st and 2nd base and I don't give a fuck who's In front I'm gonna run them over.

[Maryland Muscle]

Abs/Lower Back/ Calves/ Cardio
Abs
Hanging Knee Raises 3 sets of 20
Incline Crunches 3 sets of 25
Nautilus Cable Rope Crunches 3 sets of 20 at 180lbs
Nautilus Side Cable Crunches 3 sets of 20 at 60lbs
Lower Back
Hypers holding one 10lbs plate in each hand and contracting 3 sets of 20/ 1 set no weight 13 reps
Calves
Seated Cybex Eagle Calf Raise 290x15RP-3 320x13R-3 340x10RP-3 "x11RP-3
Nautilus Seated Calf Raise 295x15 """ 315x10 """
Standing Calf Raise-full range 200x15RP-3 """ 220x13RP-3 220x14RP-3
Cardio
HIIT Cardio Bike 20 min

[Maryland Muscle]

Hamstrings/ Shoulders
Hamstrings
Trotter Lying Leg Curl 120x16RP-3 140x10RP-3 """ 150x8RP-2
Heels on Top Leg Press 7platesx15RP-3 8platesx15RP-3 9platesx15RP-2 """
Standing Leg Curl 100x15RP-3 110x12RP-3 120x10RP-3 130x8RP-2
Barbell Good Mornings 155x15RP-3 165x13RP-3 175x10RP-3 185x9RP-2
Stiff-Legged Deadlift STRICTLY PUMP 225x25
Shoulders
Trotter Shoulder Press 120x20RP-3 150x13RP-2 170x9RP-1 "x8RP-1
Smith Machine Behind-the-Neck Shoulder Press 155x13RP-3 165x12RP-3 175x9RP-2 175x8RP-2
SS w/ DB Side Laterals 25x15 "" 30x12 ""
Trotter Lateral Raise 120x12RP-2 """ 130x10RP-1 130x8RP-2
Smith Machine Wide-Grip Upright Row 135x11RP-3 145x10RP-2 145x9RP-2

[Maryland Muscle]

Update
We are kind of stalling in weight dropping, so Jason has told me to add another day of cardio in (Sunday) and add 2 intervals in each cardio session. Going from a total of 15 intervals to 17 intervals. I will start this tommorow.
Current Split
Monday: Abs/LB/Calves/Cardio
Tuesday: Hamstrings/Shoulders
Wednesday: Chest/Triceps
Thursday: Cardio
Friday: Back/Biceps
Saturday: Quads/Shoulders
Sunday: Cardio

[Scoobysnacks]

Update
We are kind of stalling in weight dropping, so Jason has told me to add another day of cardio in (Sunday) and add 2 intervals in each cardio session. Going from a total of 15 intervals to 17 intervals. I will start this tommorow.
Current Split
Monday: Abs/LB/Calves/Cardio
Tuesday: Hamstrings/Shoulders
Wednesday: Chest/Triceps
Thursday: Cardio
Friday: Back/Biceps
Saturday: Quads/Shoulders
Sunday: Cardio

Yep three days, looks right. If we get back ahead of things we will pull it out like we did with that second session for about 8 days.

Keep pushing man.....

[Maryland Muscle]

Yep three days, looks right. If we get back ahead of things we will pull it out like we did with that second session for about 8 days.

Keep pushing man.....
Sounds good, J. Thanks. Will do.

[Maryland Muscle]

Chest/Triceps
Chest
Close-Grip Bench 225x12RP-3 225x10RP-3 235x8RP-2 """
Incline Bench 225x8RP-3 225x10RP-2 235x9RP-2 235x7RP-2
Hammer Strength Wide-Grip Iso-Lateral Bench 275x14RP-3 315x9RP-2 """ 325x8RP-2
DB Incline Flyes 65x10 65x9 70x8 ""
Body Masters Flyes STRICTLY PUMP100x18
Triceps
V-Bar Pushdowns 160x11RP-3 165x13RP-3 175x10RP-3 190x8RP-2
Skullcrushers 75x10RP-3 85x8RP-3 """ 90x8RP-2
DB Overhead Tricep Press 90x8 "" 85x10 85x9
Trotter Machine Dips 140x13RP-3 150x10RP-2 160x8RP-2 """
Reverse Grip Pushdowns STRICTLY PUMP 85x20

Just wanted to say this past week I have seen a friend of mine Carlos Villeta posing in the gym after his workouts, he is 72 hours away from the Dextter Jackson Classic. He looks great, dry and hard he will certainly do some damage in the Light-Heavyweights. Go Carlos!:beerbang:

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 minutes

[Maryland Muscle]

I have been a bit hesitant to post this but, it happens during prep. I didn't lose weight this past week. This will change with cardio added on Sundays and 2 additional intervals in my cardio.

Weight Comparisons
Last Week: 186.9lbs
Friday: 187.0
186.9-187.0=+.1
25907

I will post yesterdays workout later on today, I don't have my log book with me right now.

Today: Quads/Shoulders

[Maryland Muscle]

The past two workouts I have tried extreme stretching thats used in DC training after workouts. This form of stretching only offers positives like more muscle separation. Check it out:http://dc-training.blogspot.com/2005/11/extreme-stretching.html

[Maryland Muscle]

Back/BicepsYesterday's workout
Back
Pull-Ups BW+25x14RP-3 BW+35x10RP-3 "x10RP-2 BW+40x9RP-2
Rack Pulls 405x12RP-3 425x10RP-3 445x10RP-3 465x9RP-2
SM Bent-Over Rows 225x12RP-3 235x13RP-3 245x9RP-3 255x8RP-3
DB Rows 110x12RP-3 110x11RP-3 120x8RP-2 120x8RP-3
Wide Grip Seated Rows 110x12RP-3 130x9RP-3 140x8RP-2 """
Deadlift STRICTLY PUMP 315x20
Biceps
Cybex Eagle Arm Curl 70x12RP-2 75x10RP-3 85x8RP-3 85x9RP-4
Nautilus Bicep Curl 75x8RP-3 "x9RP-4 80x10RP-3 "x9RP-2
Wide Grip Cable Bicep Curl 100x12RP-3 110x10RP-3 120x10RP-2 130x8RP-3
DB Hammer Curl 40x11RP-3 45x10RP-3 45x9RP-3 50x8RP-3
Standing Cable Concentration Curl STRICTLY PUMP 30x15

[Maryland Muscle]

I went to the posing seminar today that was conducted by Doug Miller. First off, Doug has a great physique Its just awesome to see that a physique like that can be made through hard work naturally after years and years of pounding the weights consistently. I learned somethings that I need to work on, somethings that Jason has told me about. I just need to get it through my thick skull.:mad:

[Maryland Muscle]

Quad/Shoulders
Quads
Trotter Leg Extension 170x18RP-3 200x16RP-3 235x13RP-3 235x15RP-3
DB Lunges 60x12RP-3 """ 65x12RP-3 70x11RP-3
Hack Squats 315x12 335x11 365x9 """
Leg Press 8platesx13RP-3 """ 9platesx10RP-3 """
BW Lunges-hands on shoulders STRICTLY PUMP BWx20(each leg, 40total)
Shoulders
Smith Machine Shoulder Press 195x12RP-3 205x9RP-2 205x8RP-2 """
DB Front Raise 45x12RP-3 50x9RP-3 """ """
Hands-on-Incline DB Side Laterals 35x12RP-3 40x12R-3 45x11RP-3 50x10RP-3
Barbell Shrugs 275x15RP-3 315x15RP-3 365x8RP-3
Body Masters Rear Delt 120x15RP-3 130x10RP-3 "x9RP-2 """

Great workout, I love doing extreme stretches after a bodypart I feel more blood in the muscle.

If any of you use Scivation Xtend, you have got to try the new Blue Rasberry flavor its awesome. Tastes exactly like a blue snow cone.

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Core/Calves/Cardio
Abs
Incline Crunches 3 sets of 25
Standing Cable Crunches 90x20 90x20 100x20
Kneeling Cable Crunches 140x20 140x20 150x20
Side Cable Crunches 30x20 30x20 40x20
Lower Back
Hypers 10lbsx20 "" "" BWx15
Cardio
HIIT CardioBike 22 min

I will get pics up on Sunday evening after meeting with Jason. These pics will be 4 weeks from the last pics taken.

On Friday I will start taking 7-Keto a fat-burner by Beverly International. This will be the first fat burner that I will use in prep, changes after 12 weeks out should be more noticable.

[Maryland Muscle]

Training Days
Meal 1
Egg Whites 340g
Egg Yolk 40g
Oats 43g
Blueberry 45g
Meal 2
Turkey Breast (99%) 170g
White Potato 220g
Almond 10g
Fish Oil 2 caps
Meal 3
Muscle Provider 64g
Sweet Potato 145g
Peanut Butter 10g
Meal 4
Turkey Breast (99%) 175g
Brown Rice 48g
Almond 15g
Fish Oil 2 caps
Meal 5
Top Round 200g
White Potato 350g
Fish Oil 4 caps
Meal 6
Muscle Provider 72g
Oats 10g
Fish Oil 1 cap

Macros
302P
235C
60F

Non-Training
Meal 1
Egg Whites 340g
Egg Yolk 40g
Oats 40g
Blueberry 45g
Meal 2
Turkey Breast (99%) 170g
White Potato 205g
Almond 10g
Fish Oil 2 caps
Meal 3
Muscle Provider 64g
Sweet Potato 125g
Peanut Butter 10g
Meal 4
Turkey Breast (99%) 175g
Brown Rice 44g
Almond 15g
Fish Oil 2 caps
Meal 5
Top Round 200g
White Potato 220g
Fish Oil 4 caps
Meal 6
Muscle Provider 72g
Fish Oil 1 cap

Macros
297P
196C
59F

Supplements
Glutamine- 5g Morning, " Post work out, " Before bed
Super Pak: Multi Vitamin
Density- 2 every meal
Lean Out- 2 meals 3,4
HMB-Meals 4,5,6
Synergy- 8 tabs before workout' 8 after
Xtend- 2 scoops before training , 2 after
Vasocharge- 2 scoops before
Creatine w/ Phosphates- 1 scoop after
Beta Alanine- 2g after training
GABA- 3g before bed
Knockout- 3 tabs before bed
7-Keto: will start Friday

I believe that covers everything. I will start the following diet tomorrow.

[Maryland Muscle]

Hamstrings/Shoulders
Hamstrings
Lying Leg Curl 120x17RP-3 130x13RP-3 140x10RP-3 150x9RP-3
Heels on Top Leg Press 8platesx15RP-3 9platesx15RP-3 10platesx12RP-2 10platesx10RP-3
Standing Leg Curl 100x16RP-3 120x15RP-3 130x10RP-3 """
Seated Leg Curl 150x15RP-3 160x15RP-3 170x13RP-2 180x12RP-3
SLDL STRICTLY PUMP 245x25
Shoulders
Trotter Shoulder Press 160x16RP-3 170x14RP-3 180x9RP-1 190x6RP-1
SM BTN Shoulder Press 165x11RP-3 "x12RP-3 175x9RP-2 185x7RP-2
SS w/ Standing DB Side Laterals 25x15 30x13 30x14 "" Drop set 25x15 20x15
Trotter Lateral Raise 120x12RP-3 130x10RP-2 "x10RP-2 """
SM Wide Grip Upright Rows 135x12RP-3 145x9RP-2 """

[Maryland Muscle]

Chest/Triceps
Chest
SM Close-Grip Bench 225x12RP-3 235x10RP-2 "x8RP-2 245x8RP-2
SM Incline Bench 225x8RP-2 "x9RP-2 235x8RO-2 """
Hammer Strength Iso-Lateral Wide Chest 315x11RP-3 335x10RP-2 "x8RP-2 345x7RP-1
Polaris Chest Flyes 110x15RP-3 130x10RP-2 "x8RP-2 "x9RP-2
Cable Crossovers STRICTLY PUMP 60x16
Triceps
V-Bar Cable Pushdowns 160x17RP-3 175x12RP-3 190x10RP-2 195x9RP-2
Skullcrushers 75x11RP-3 85x9RP-3 "x9RP-3 95x8RP-3
DB Overhead Tricep Press 90x8 "" 95x7 95x8
Trotter Machine Dips 150x12RP-2 160x10RP-2 170x9RP-2 170x9RP-1
Rope Pushdowns STRICTLY PUMP 50x20

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Weight Comparison
Last Week: 187
Today: 184.4
187-184.4= 2.6lbs lost
26592

I will be hitting Back/Biceps today.

[Maryland Muscle]

Back/Biceps
Back
Pull-Ups BW+25x15RP-3 BW+35x11RP-3 "x9RP-2 40x10RP-2
Rack-Pulls 405x13RP-3 435x12RP-3 455x9RP-3 475x8RP-3
SM Bent-Over Rows 235x12RP-3 245x10RP-3 255x9RP-3 265x8RP-2
DB Rows 110x12RP-3 """ 120x9RP-3 """
Seated Rows 120x12RP-3 130x10RP-3 140x9RP-2 150x8RP-2
Nautilus Pullovers STRICTLY PUMP 155x20
Biceps
Cybex Eagle Arm Curl 75x13RP-3 80x10RP-3 85x8RP-3 """
Nautilus Bicep Curl 75x9RP-3 80x9RP-2 85x"" 90x8RP-2
Standing Cable Wide Grip Bicep Curl 110x12RP-3 120x11RP-3 140x9RP-2 150x""
DB Hammer Curl 45x10RP-3 50x9RP-3 """ 55x7RP-2
Standing 1-Arm Cable Curl STRICTLY PUMP 30x15

[Scoobysnacks]

Weight Comparison
Last Week: 187
Today: 184.4
187-184.4= 2.6lbs lost
26592

I will be hitting Back/Biceps today.

Looks like our slight adjustments got you moving again.....

[Maryland Muscle]

Looks like our slight adjustments got you moving again.....
Yep, back on that pace.

[Maryland Muscle]

Quads/Shoulders
Quads
Trotter One-Legged Leg Ext. 120x15RP-3 "x13RP-3 140x12RP-3 150x10RP-3
Hack Squats 335x12 355x10 "" 365x8
Leg Press 8px14RP-3 9px11RP-3 9px10RP-3 9px11RP-3
BW Lunges(hands on shoulders) BWx25(each leg 50tot)
Shoulders
SM Shoulder Press 195x12RP-3 205x9RP-3 "x10RP-3 215x8RP-2
DB Front Raise 40x12RP-3 50x10RP-3 """ 50x9RP-3
Hands on Incline Side Laterals 40x13RP-3 45x11RP-3 50x9RP-3 ""RP-2
BB Shrugs 295x15RP-3 345x11RP-3 365x13RP-3
Polaris Rear Delt 130x14RP-3 140x9RP-3 "x8RP-3 "x9RP-3

I am heading to Ohio tomorrow to meet w/ Jason to discuss and to check on my apartment. I will post pics up tomorrow night after cardio.

[Quadsweep]

Quads/Shoulders
Quads
Trotter One-Legged Leg Ext. 120x15RP-3 "x13RP-3 140x12RP-3 150x10RP-3
Hack Squats 335x12 355x10 "" 365x8
Leg Press 8px14RP-3 9px11RP-3 9px10RP-3 9px11RP-3
BW Lunges(hands on shoulders) BWx25(each leg 50tot)
Shoulders
SM Shoulder Press 195x12RP-3 205x9RP-3 "x10RP-3 215x8RP-2
DB Front Raise 40x12RP-3 50x10RP-3 """ 50x9RP-3
Hands on Incline Side Laterals 40x13RP-3 45x11RP-3 50x9RP-3 ""RP-2
BB Shrugs 295x15RP-3 345x11RP-3 365x13RP-3
Polaris Rear Delt 130x14RP-3 140x9RP-3 "x8RP-3 "x9RP-3

I am heading to Ohio tomorrow to meet w/ Jason to discuss and to check on my apartment. I will post pics up tomorrow night after cardio. What part of Ohio? I own a gym in Cincinnati.

[Maryland Muscle]

What part of Ohio? I own a gym in Cincinnati.
I go to school in Athens, but I met with Jason today in Mainville, OH. Going back to MD tomorrow. Really, what's the name of the gym maybe i'll train there sometime. Thats my dream to have my own gym one day, congrats thats pretty sweet.

[Maryland Muscle]

Meet with Jason today, things are moving nice and smooth right now. We decided to add another supplement to the protocol: Quadracarn. Well it was a long day left Maryland to meet Jason around 8am and got there at 3pm. Can't complain I love to drive long distances, it allows me to reflect. Plus, I did the drive w/ my new radar detector:): Escort Passport 9500ix- it made 4 saves and I saved people following me too that were trying to get a free ride, what can I say I'm a nice guy. After that drove to Athens to my apartment and went to do cardio. Fucking asshole that works at the student rec tells me to get off the equipment when I only had 5 min left, what gym closes at 8:45 instead of 9pm. Instead I jogged outside and finished HIIT w/ 3-15sec full sprints followed by joggs. I probably burned more calories but its all good.

Cardio
HIIT Cardio 14 (15sec) intervals on the bike, 3 (15)sprints outside

[Maryland Muscle]

27079

27072

27075

27076

27080

27078

27081

27074

27077

27073

[Quadsweep]

I go to school in Athens, but I met with Jason today in Mainville, OH. Going back to MD tomorrow. Really, what's the name of the gym maybe i'll train there sometime. Thats my dream to have my own gym one day, congrats thats pretty sweet.www.bodyworx247.com Its a ton of work and not much pay. Been open 2 years and still make a living off my personal training. 50 hrs a week too! I love it but its not all fun and games! Anytime you are here in Cincy you have a gym to train @.

J.

[Maryland Muscle]

www.bodyworx247.com Its a ton of work and not much pay. Been open 2 years and still make a living off my personal training. 50 hrs a week too! I love it but its not all fun and games! Anytime you are here in Cincy you have a gym to train @.

J.
Will do, J. Nice website, looks like an awesome gym thats open 24/7. Thanks for the invite.

[Maryland Muscle]

Yesterday's Workout
Core/Calves/Cardio
Calves
Standing Calf Raise 240x15RP-3 280x15RP-3 300x12RP-3 """
Cybex Eagle Calf Raise 290x15RP-3 310x15RP-3 330x12RP-3 """
Seated Calf Raise 225x20 275x15 315x10 ""
Abs
Incline Crunches 3 of 20
Leg Raises 3 of 25
Nautilus Standing Crunches 100x20 110x20 ""
Side Cable Crunch 60x20 "" ""
Lower Back
Hypers 3 sets of 10lbs plates in each hand and fully contracting my back at the end of the movement. Last Set: BWx15
Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Hamstrings/Shoulders
Hamstrings
Trotter Leg Curl 130x15RP-3 140x10RP-3 150x9RP-2 """
Heels on Top Wide Stance Leg Press 8px15RP-3 9px15RP-3 10px13RP-3 10x11RP-2
Standing Leg Curl 110x15RP-3 120x12RP-3 130x9RP-2 """
Trotter Seated Leg Curl 150x15RP-3 170x13RP-3 180x10RP-2 190x8RP-2
Stiff-Legged Deadlift STRICTLY PUMP 255x20
Shoulders
Trotter Shoulder Press 170x15RP-2 180x9RP-1 180x11RP-1 190x8RP-1
Hammer Strength Iso-Lateral BTN Press 185x15RP-3 205x12RP-2 225x10RP-1 245x7RP-1
SS w/ DB Side Laterals 25x15 30x13 Last Set: Drop set 30x13 25x12 20x12 15x10 10x10
Trotter Lateral Raise 120x12RP-3 130x9RP-3 "x8RP-2 """
SM Wide Grip Upright Rows 135x11RP-2 145x8RP-2 """

[DAVIDHARDY]

Makin great progress man. Good luck at the Kentucky Muscle. I'll see you there. What weight class are you going to be in? I'm probably going to be around 180 or so.

[Maryland Muscle]

Makin great progress man. Good luck at the Kentucky Muscle. I'll see you there. What weight class are you going to be in? I'm probably going to be around 180 or so.
Thanks bro. Best of luck to you as well. I will be competing in the Mens Open Middleweight and Novice Middleweight. See you there.

[Maryland Muscle]

Chest/Triceps
Chest
SM Close Grip Bench 225x13RP-3 235x10RP-2 245x9RP-2 "x8RP-2
SM Incline Bench 205x11RP-2 215x10RP-2 235x9RP-1 245x7RP-2
HS Iso-Lateral Chest Press 295x13RP-3 315x11RP-2 345x9Rp-2 365x9RP-1
Polaris Chest Fly 120x11RP-3 130x9RP-2 ""RP-3 "x8RP-3
Cable Crossovers STRICTLY PUMP 60x16
Triceps
V-Bar Cable Pushdowns 175x14RP-3 190x9RP-3 190x10RP-2 """
Skullcrushers 75x10RP-3 85x8RP-4 """ 95x7RP-3
Cable Reverse Cable Pushdowns 115x15RP-3 130x13RP-3 145x11Rp-3 160x9RP-2
Trotter Machine Dips 150x10RP-3 """160x9RP-3 170x8RP-2
Cable Rope Pushdowns STRICTLY PUMP 60x25

For all you dieting for shows I gotta recommend the something its BBQ sauce w/out calories and it actually tastes like BBQ sauce.
http://images.netrition.com/images/waldenfarms_bbq_sauce.jpg

[DAVIDHARDY]

Thanks bro. Best of luck to you as well. I will be competing in the Mens Open Middleweight and Novice Middleweight. See you there.


Cool, I'll see you in the Novice Middleweight, but I might be too heavy for the open middleweight. Good luck bro.

[Maryland Muscle]

Cool, I'll see you in the Novice Middleweight, but I might be too heavy for the open middleweight. Good luck bro.
Hell Yeah! Its on, lol. BTW my name is Jamin (Jay-min). See you soon

[Maryland Muscle]

Carido
HIIT Cardio Bike 22 min

Went to Vitamin Shoppe and picked up a few things a Joint supp and Sorenzyme by Labrada- reduces inflammation, and reduces cortisol elevation. I will keep this in throughout my prep.

I will be meeting with a massage therapist that is well-known in the area in fact he did massages for athletes in the 2004 Summer Olympics. I will work with him while I'm in Maryland for the next 3 weeks and then work with another therapist in Athens till my shows.

I also plan on tanning maybe next week I'm gonna order some tanning lotions, I really want to do well in these shows. Besides of course getting a base I believe its essential in getting tighter skin and a more crisp look.

[Maryland Muscle]

Weight Comparisons(Morning Weight after taking a piss naked)
Last Week: 184.4lbs
Today: 181.9lbs
184.4-181.9= 2.5lbs lost
27413

[Maryland Muscle]

Back/Biceps
Back
Pull-Ups BW+35x12RP-3 "x11RP-3 BW+45x11RP-3 "x10RP-2
Rack Pulls 405x13RP-3 435x11RP-3 455x10RP-2 475x9RP-1
SM Bent-Over Rows 235x12RP-3 245x11RP-3 255x10RP-2 265x8RP-2
DB Rows 110x12RP-3 120x10RP-3 "x9RP-3 """
CG Seated Rows 130x10RP-3 """ 140x9RP-2 150x8RP-2
Nautilus Pullovers STRICTLY PUMP 160x20
Biceps
Cybex Eagle Curl 70x12RP-3 80x10RP-3 90x8RP-2 "x7RP-2
Nautilus Bicep Curl 75x9RP-2 85x9RP-2 85x10RP-2 95x9RP-2
Standing Wide Grip Cable Curl 120x11RP-3 130x9RP-3 140x9RP-3 150x8RP-2
DB Hammer Curls 40x12RP-3 45x11RP-3 50x10RP-3 55x8RP-2
Standing 1-arm Concentration Curl STRICTLY PUMP 30x20

[Maryland Muscle]

I am a little excited today, I'm gonna get a deep tissue massage after my workout. I've heard there not the most comfortable thing, but I'm only doing this to help with recovery and enhance my physique. I plan on getting a Deep Tissue massage till my shows. I will be hitting Quads/Shoulders today.

[DAVIDHARDY]

Hell Yeah! Its on, lol. BTW my name is Jamin (Jay-min). See you soon


Yep, I'll be the guy that looks like a bean pole at 5 10 175ish lol

[Maryland Muscle]

Yep, I'll be the guy that looks like a bean pole at 5 10 175ish lol
You'll be alright. Just give the next 13 weeks you all!

[Maryland Muscle]

Quads/Shoulders
Quads
Trotter One-Legged Leg Extension 130x15RP-3 140x12RP-3 150x10RP-3 150x11RP-3
DB Lunges 70x11RP-3 ""RP-2 75x9RP-3 75x10RP-3
Barbell Squats 295x12 315x10 335x8 "x7
Leg Press 8px14RP-3 9px12RP-3 "x11RP-3 9px12RP-2
BW Lunges (Hands on Shoulders) STRICTLY PUMP BWx60total
Shoulders
SM Shoulder Press 205x10RP-3 """ 225x7RP-2 ""RP-1
DB Front Raise 45x12RP-3 50x10RP-3 50x9RP-3 55x10RP-2
Cable Side Laterals 30x15RP-3 30x13RP-3 30x12RP-3 Drop Sets 20x12 10x12
DB Shrugs 110x12RP-3 """ 120x10RP-3
Polaris Rear Delt 130x10RP-3 130x11RP-3 140x10RP-3 140x9RP-3

Deep Tissue massage was awesome, felt like I went through a tough workout after the massage. All my muscles were tight, I will be seeing the therapist 2x a week for the next 3 weeks while I'm in Maryland. I got cut a deal to so the price was very reasonable.

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

My conditioning has really improved overall, w/ the HIIT cardio. I am not dying like I used to when I first started. Normally todays cardio workout would be brutal, doing HIIT cardio after a quad workout but todays wasn't. I can attribute that to the Deep Tissue Massage I got done yesterday. Well my work for the day is done, I'm going to see District 9.

[Maryland Muscle]

Yesterday's Workout
Core/Calves/Cardio
Calves
Standing Calf Raise 240x15RP-3 280x15RP-3 """ 300x15RP-3
Seated Calf Raise 225x25 275x17 295x14 315x11
Cybex Eagle Calf Raise 300x13RP-3 310x12RP-3 330x11RP-3 340x10RP-3
Calf Raise on Leg Press STRICTLY PUMP 225x60
Abs
Incline Crunches 3 of 25
Bench Knee Ups 3 of 25
Standing Abdominal Crunch 100x20 "" 110x20
SS w/ Side Cable Crunch 60x20 "" 70x20
Lower Back
Hypers 10lbs platesx20 "" "" Drop Set BWx15
Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Hamstrings/Shoulders
Hamstrings
Lying Leg Curls 140x12RP-3 150x10RP-2 "x9RP-2 155x8RP-2
Heels on Top Leg Press 8px16RP-3 9px14RP-3 10px12RP-2 10px10RP-2
Standing Leg Curl 110x12RP-3 "x13RP-3 120x11RP-3 130x9RP-2
Seated Leg Curl 170x15RP-3 180x11RP-2 180x12RP-2 190x11RP-2
SLDL STRICTLY PUMP 245x25
Shoulders
DB Shoulder Press 80x12 85x8 "" 85x7
SM BTN Shoulder Press 165x11RP-3 175x9RP-2 175x8RP-2 185x7RP-1
SS w/ DB Side Laterals 30x12 "" 35x9 35x8
Trotter Lateral Raise 120x10RP-3 """ 130x8RP-3 """
SM Wide Grip Upright Rows 135x12RP-3 145x9RP-3 145x10RP-2

[Maryland Muscle]

Chest/Triceps
Chest
SM Close Grip Bench 235x11RP-2 "x8RP-2 """ 245x7RP-2
Incline Bench 205x12RP-2 225x8RP-2 225x9RP-2 235x9RP-2
HS Iso-Lateral Wide Grip Bench 295x15RP-3 315x9RP-2 335x9RP-2 355x7RP-2
Polaris Chest Flyes 120x14 130x12 130x11 140x9
Cable Crossovers STRICTLY PUMP 60x18
Triceps
V-Bar Pushdowns 175x15RP-3 190x10RP-3 "x11RP-3 205x7RP-2
Skullcrushers 75x11RP-3 85x8RP-3 85x9RP-3 95x7RP-2
Reverse Cable Pushdowns 115x15RP-3 130x12RP-3 145x11RP-3 160x8RP-2
Trotter Machine Dips 150x12RP-3 160x10RP-2 170x8RP-2 ""RP-1
Cable Rope Pushdowns STRICTLY PUMP 70x25

Great workout, practiced posing as usual for about 10 min. Purchased trunks for the night show off of Cherry Bombs. They are Brazilian Cut, Twilight Velvet: Black/Orange/Gold. Here's what the color will look like: 28191

I will be getting trunks for pre-judging from Lilly Miller, she does custom jobs for Bodybuilders and Figure girls. She has done work for Kevin Levrone, Branden Ray, Doug Miller, to name a few.

[DAVIDHARDY]

^^^ Now that suit is just gonna look silly on you! lol

[Maryland Muscle]

^^^ Now that suit is just gonna look silly on you! lol
Lol. I thought it look cute on me. In all seriousness though I think the color grabs a little attention and yet is not too flashy. I'm gonna make sure my color is good, so the colors should work.

[DAVIDHARDY]

Yeah, it will actually look good on a black guy, or a white guy that had a good base before painting.

[Maryland Muscle]

Yeah, it will actually look good on a black guy, or a white guy that had a good base before painting.
Exactly, gonna start hitting the booths today. :yep:

[DAVIDHARDY]

Exactly, gonna start hitting the booths today. :yep:


Have you ever gotten sprayed? I'm gonna tan for two months then get sprayed instead of using pro-tan this time around.

[Maryland Muscle]

Have you ever gotten sprayed? I'm gonna tan for two months then get sprayed instead of using pro-tan this time around.
Yeah, I did last year. Less stress to have to worry about that when you should just be relaxing. I will be getting that done this year too, but I want to come in crisp and then get airbrushed. Sounds like you have the plan down too. Yeah buddy!:yep:

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

Hit the tanning bed today for the first time. I plan on doing this 3x a week up till week 6 and increasing it to 4x a week. Adding something new to the supplement protocol: YCA.
5mg Y/ 200mg C/ 1 Asp 3x a day

I'm gonna do 2.5 mg of yohimbe on the last dose instead of 5mg to get used to it.

[Maryland Muscle]

Last Week: 181.9
Today: 181.8
181.9-181.8= .1lb lost
28312

No real change in bodyweight.
Some adjustments have been made:
1) YCA
2) 30 morning LISS everyday

[Maryland Muscle]

Back/Biceps
Back
Pull-Ups BW+35x12RP-3 "x10RP-3 45x9RP-3 "x7RP-2
Rack Pulls 405x13RP-3 435x11RP-3 465x10RP-2 485x9RP-2
DB Rows 110x12RP-3 """ 120x9RP-3 120x10RP-3
Lat Pulldowns 180x10RP-2 180x10RP-2 200x7RP-2 ""RP-1
Seated Rows 130x9RP-3 140x8RP-2 """ 150x7RP-2
Standing Pulldowns STRICTLY PUMP 80x25
Biceps
Cybex Eagle Bicep Curls 75x12RP-3 85x9RP-3 "x9RP-3 95x7RP-2
Nautilus Bicep Curl 70x10RP-3 80x9RP-3 90x8RP-2 100x7RP-2
Wide-Grip Standing Cable Bicep Curl 120x11RP-3 130x9RP-3 140x8RP-3 150x8RP-2
DB Hammer Curls 45x12RP-3 50x10RP-3 """ 55x8RP-3
Standing Cable Concentration Curls STRICTLY PUMP 40x20

Today was an interesting day, took YCA and noticed a few things during the day. After my 2nd dose at one time my eyes felt like they were in the back of my head, believe me I don't know a better way of describing this. Workouts felt awesome, felt like Superman there was better blood flow and a better pump also a slight increase of energy. Having to do LISS everyday now is gonna suck, but it has to be done. I crave food alot more after my morning LISS though.

[DAVIDHARDY]

Last Week: 181.9
Today: 181.8
181.9-181.8= .1lb lost
28312

No real change in bodyweight.
Some adjustments have been made:
1) YCA
2) 30 morning LISS everyday




Yo man. I only lost a half a pound this week, but I'm not stressing over it, because I just started taking a few things and I upped my cardio; I think I might have actually gained a little muscle this week. Same thing might have happened with you bro. Now I might start freaking out next week if the same thing happens, but I doubt it will lol. Good looking workouts bro, keep it up!

[Maryland Muscle]

Yo man. I only lost a half a pound this week, but I'm not stressing over it, because I just started taking a few things and I upped my cardio; I think I might have actually gained a little muscle this week. Same thing might have happened with you bro. Now I might start freaking out next week if the same thing happens, but I doubt it will lol. Good looking workouts bro, keep it up!
Doubt it, been dieting for a while glycogen has been low. I could think that though lol, it would improve my state of mind. lol. It could be possible with you since you started dieting recently. Lol. Thanks man. Keep grinding bro!

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

[DAVIDHARDY]

Doubt it, been dieting for a while glycogen has been low. I could think that though lol, it would improve my state of mind. lol. It could be possible with you since you started dieting recently. Lol. Thanks man. Keep grinding bro!


Yeah, it's more of a peace of mond thing for me to think like that lol. I actually upped my cardio again this week to make sure that it doesn't happen again.

[Maryland Muscle]

Yeah, it's more of a peace of mond thing for me to think like that lol. I actually upped my cardio again this week to make sure that it doesn't happen again.
Lol. Helps you mentally to think that way, b/c sometimes I'm too hard on myself. Good decision w/ the cardio

[Maryland Muscle]

YESTERDAYS WORKOUT
Core/Calves/Cardio
Calves
Standing Calf Raise 220x20RP-3 280x15RP-3 300x15RP-3 300x15RP-3
Cybex Eagle Calf Raise 250x20RP-3 300x15RP-3 310x12RP-3 350x10RP-3
Seated Calf Raise 225x25 275x18 315x13 315x11
LP Calf Raise STRICTLY PUMP 275x60
Abs
Nautilus Abdominal Crunch 155x20 "" """
Kneeling Cable Abdominal Crunch 150x20 "" ""
SS w/ Side Cable Crunch 60x20 70x20 ""
Seated Knee Crunch 3 of 25
Lower Back
Hypers 10lbx20 "" "" Drop Set BWx15
Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Hamstrings/Glutes/Shoulders
Hamstrings
Lying Leg Curl 130x14RP-3 140x11RP-3 150x8RP-2 """
Heels on Top Leg Press-Wide 8px15RP-3 9px13RP-3 10px12RP-2 """
Standing Leg Curl 110x15RP-3 120x12RP-3 130x11RP-3 140x8RP-2
Seated Leg Curl 160x14RP-3 170x13RP-3 190x10RP-2 200x9RP-2
Glutes
Abductor Machine-seated up 100x20 120x20 140x15

SLDL STRICTLY PUMP 225x25

Shoulders
DB Shoulder Press 80x13 85x10 85x9 85x8
BTN SHoulder Press 165x11RP-3 "x10RP-2 175x9RP-2 "x8"
SS w/ DB Side Laterals 30x15 "" 35x12 ""
Trotter Lateral Raise 120x12RP-3 120x11RP-3 130x9RP-3 "x8RP-2
SM Wide Grip Upright Rows 135x13RP-3 145x9RP-3 155x8RP-2

[DAVIDHARDY]

Yeah, I did last year. Less stress to have to worry about that when you should just be relaxing. I will be getting that done this year too, but I want to come in crisp and then get airbrushed. Sounds like you have the plan down too. Yeah buddy!:yep:


When you say airbrushed, what are you talking about? The wonam taht is going to do me(lol) said that she airbrushes and I just got to thinking about it. That isn't going to cover up and cuts is it? When I think of airbrushing, I think about old ladys and fat actors getting touched up at a photo shoot to hide wrinkles and what not. I don't know if that's what she was talking about though, because she said she can get me as dark as I want to be. I'll have to ask her if that's the case, because that's the last thing that I want.

[Maryland Muscle]

Its like applying Protan or Jantana for example. But the process is less stressful for you, they have equipment that will evenly apply the tan.http://studio10cosmetics.com/images/products/thumb/tanning.JPG

[DAVIDHARDY]

Its like applying Protan or Jantana for example. But the process is less stressful for you, they have equipment that will evenly apply the tan.http://studio10cosmetics.com/images/products/thumb/tanning.JPG


Cool, it will be less of a headache thats for sure.

[Maryland Muscle]

Weight has not been changing much this week. So Jason has decided to add somemore cardio in. Were gonna roll with 30 LISS, post-workout

Updated: Cardio Protocol
30 min LISS first the in the Morning
30 min LISS PWO
3 HIIT cardio sessions on non-lifting days (PWO LISS will not be done on non-training days)

[Maryland Muscle]

Chest/Triceps
Chest
Close Grip Bench Press 225x13RP-3 235x9RP-2 """ 245x7RP-2
Incline Bench 225x10RP-2 "x9RP-2 235x9RP-1 245x7RP-1
HS Wide Iso-Lateral Bench Press 275x14RP-3 315x10RP-3 325x9RP-2 345x8RP-2
Polaris Chest Flyes 130x11 "" 140x8 "x9
Cable Flyes STRICTLY PUMP 60x20

Triceps
Cable V-Bar Pushdowns 175x15RP-3 190x11RP-2 205x7RP-2 """
Skullcrushers 75x11RP-3 85x8RP-2 """ 95x7Rp-2
Cable Reverse Grip Tricep Pushdowns 130x15RP-3 145x11RP-2 160x9RP-2 ""RP-3
Trotter Machine Dips 150x12RP-2 160x10RP-2 170x9RP-1 180x8RP-1
Rope Pushdowns STRICTLY PUMP 60x25

Cardio
LISS 30 min Speed:3 Incline:9

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Weight Comparisons
Last Week: 181.8
Today: 179.7
181.8-179.7=2.1lbs lost
29147

[DAVIDHARDY]

Weight Comparisons
Last Week: 181.8
Today: 179.7
181.8-179.7=2.1lbs lost
29147


Good shit man; got back on track this week I see.

[Maryland Muscle]

Good shit man; got back on track this week I see.
Yes Sir!

[Maryland Muscle]

Back Biceps
Back
Lat Pulldowns 165x12RP-3 """ 180x9RP-2 180x9RP-3
Rack Pulls 425x12RP-3 445x10RP-3 475x9RP-2 485x8RP-2
DB Rows 115x12RP-3 120x10RP-3 125x9RP-2 ""RP-3
Seated Rows 135x12RP-3 165x10RP-3 190x7RP-2 "x8RP-2
Standing Pulldowns STRICTLY PUMP 100x20

Biceps
Standing DB Curls 30x12RP-3 35x10RP-3 """ Drop Sets 30x10 25x10 20x10
Standing Cable Double Bicep Curl 40x12RP-3 50x10RP-3 """ 60x9RP-2
Wide Grip Cable Bicep Curl 100x12RP-3 110x11RP-3 120x9RP-3 130x8RP-3
Standing Cable Concentration Curl 30x12RP-3 40x11RP-3 50x10RP-2 60x9RP-2

Cardio
LISS Cardio 30 min Treadmill 3s 9incl.

[Maryland Muscle]

Quads/Shoulders
Quads
Nautilus Leg Extension 200x15RP-3 240x12RP-3 255x10RP-2 255x10RP-3
DB Lunges 70x11RP-3 70x10RP-3 75x10RP-3 75x9RP-3
BB Squats 295x12 315x11 325x10 325x9
Cybex Plate Loaded Leg Press-Legs close 7px12RP-3 """ 8px9RP-2 """
Leg Extension-hold full contraction at the top for 3 sec STRICTLY PUMP 95x15

Shoulders
Cybex Eagle Overhead Press 150x15RP-3 185x10RP-1 200x7RP-1 "x8RP-1
DB Front Raise 50x12RP-3 """ 55x10RP-3 """
Cable Side Lateral Raise 40x15RP-3 50x12RP-2 """ """
Life Fitness Rear Delt 160x15RP-3 190x12RP-3 205x9RP-3 220x7RP-3
Hammer Strength Shrugs 315x15RP-3 365x15RP-3 405x12RP-3

Cardio
LISS Cardio Treadmill speed 3 incl 10

[Maryland Muscle]

Cardio
HIIT Cardio Bike 22 min

[Maryland Muscle]

Calves/Core/Cardio
Calves
Cybex Standing Calf Raise 240x20RP-3 280x18RP-3 300x16RP-3 "x15RP-3
Cybex Eagle Calf Raise 270x18RP-3 310x12RP-3 330x12RP-3 """
Seated Calf Raise 275x20 315x11 "" "" "x10
LP Calf Raise STRICTLY PUMP 315x50

Abs
Standing Abdominal Crunch 110x20 "" 120x15
Kneeling Abdominal Crunch 160x20 180x20 190x20
SS w/ Side Cable Crunches 70x20 80x20 ""
Knee-up crunches 3 of 25

Lower Back
Hyperextensions- holding 2 plates in hands and fully contracting back at the end 10lbsx20 25lbsx15 ""Drop Set 10lbsx12

Cardio
HIIT Cardio Bike 22 min

Had a deep tissue massage, boy my quads were tight as hell. The massage was painful, but I guarantee I won't feel as sore tomorrow.

[Maryland Muscle]

Hamstrings/Shoulders
Hamstrings
Lying Leg Curl 140x13RP-3 150x9RP-2 150x10R-2 160x8RP-2
Heels on Top Leg Press 8px15RP-3 9px13RP-2 10px11RP-2 """
Standing Leg Curl 110x15RP-3 120x12RP-3 130x10RP-2 140x8RP-2
Seated Leg Curl 170x15RP-3 190x11RP-2 200x9RP-2 """
Adductor 140x15 "" 150x15
Glutes
Abductor-ass off seat 90x15 100x15 "" 110x10
Abductor STRICTLY PUMP 60x20
Shoulders
DB Shoulder Press 80x13 85x10 "" 85x9
Hammer Strength Iso-BTN Press 225x12 "x9 "x10 "x8
SS w/ Trotter Lateral Raise 110x11 "x9 120x9 "x8
Standing DB Side Lateral Raise 25x15RP-3 30x12RP-3 35x11RP-3 35x12RP-3
SM Wide Grip Upright Rows 145x10RP-3 "x11RP-3 155x8RP-3

Cardio
LISS Cardio Morning & PWO 30 min speed 3 incline 9

[NATURAL-1987]

Dude, this is a log! I'm definately going to follow your prep.

[Maryland Muscle]

Dude, this is a log! I'm definately going to follow your prep.
Thanks Natural-1987. Enjoy the ride with me

[Maryland Muscle]

My weight has been stagnant again, so Scooby has made some dietary adjustments. This should get the ball rolling again.

Training Days

Meal 1
Egg Whites 345g
Egg Yolk 40g
Oats 35g
Blueberries 45g

Meal 2
Turkey Breast (99%) 170g
White Potato 190g
Almonds 10g
Fish Oil 2 cap

Meal 3
Muscle Provider 61g
Oats 35g
PB 10g

Meal 4
Turkey Breast 175g
Brown Rice 41g
Almonds 15g
Fish Oil 2 cap

Meal 5
Top Round 200g
White Potato 210g
Fish Oil 4 cap

Meal 6
Muscle Provider 72g
Fish Oil 1 cap

297.3P
183.1C
61.1F

Non-Training

Meal 1
Egg Whites 350g
Egg Yolk 40g
Oats 35g

Meal 2
Turkey Breast 170g
White Potato 160g
Almond 10g
Fish Oil 2 cap

Meal 3
Muscle Provider 61g
Oats 30g
PB 10g

Meal 4
Turkey Breast 175g
Brown Rice 35g
Almonds 15g
Fish Oil 2 caps

Meal 5
Top Round 200g
White Potato 175g
Fish Oil 4 caps

Meal 6
Muscle Provider 72g
Fish Oil 1 cap

295.0P
157.5C
60.4F

[Maryland Muscle]

Chest/Triceps
Chest
Close-Grip Bench Press 225x13RP-3 235x9RP-2 235x8RP-1 245x7RP-2
Incline Bench 225x10RP-2 225x9RP-2 235x9RP-1 245x7RP-1
HS Iso-Lateral Wide Grip Bench 295x13RP-3 315x11RP-3 365x8RP-2 """
Polaris Chest Flyes 130x12 "x11 140x8 140x9
Cable Flyes STRICTLY PUMP 60x18

Triceps
V-Bar Pushdowns 115x15RP-3 145x12RP-3 165x11RP-3 175x9RP-2
DB Overhead Tricep Press 85x12 90x11 100x7 "x8
Reverse-Grip Cable Tricep Pushdowns 130x13RP-3 145x11RP-2 160x9RP-2 """
Trotter Machine Dips 160x9RP-2 "x10RP-2 170x8RP-2 180x7RP-1
Rope Pushdowns STRICTLY PUMP 70x20

Cardio
LISS Cardio 30min Morning & PWO Speed:3 Incline:9

[Maryland Muscle]

Cardio
LISS Cardio Morning 30 min
HIIT Cardio 22 min (evening)

[Maryland Muscle]

Last Week: 179.7
Today: 179.5
179.7-179.5=.2lbs lost

No much of a loss this week, b/c we hit a plateau this week. Jason (Scooby) made the dietary adjustments on wednesday, so this next week should have some good changes. Hopefully
30024

[Maryland Muscle]

Back/Biceps
Back
Pull-Ups BW+35x12RP-3 "x11RP-3 BW+40x9RP-3 BW+45x9RP-2
Rack Pulls 435x13RP-3 455x10RP-3 475x10RP-3 495x8RP-2
Bent-Over Rows 235x13RP-3 255x10RP-3 265x9RP-2 275x8RP-1
Reverse Grip Lat Pulldowns 140x15RP-3 160x11RP-2 180x9RP-2 190x8RP-1
Seated Rows 130x9RP-3 130x10RP-2 150x8RP-2 """
Standing Cable Pulldowns STRICTLY PUMP 80x20

Biceps
Cybex Eagle Bicep Curl 75x12RP-3 85x10RP-3 95x8RP-2 "x7RP-2
Standing Cable Double Bicep Curl 40x15RP-3 50x12RP-3 60x11RP-3 Drop Sets 50x10 40x10 30x12
Nautilus Bicep Curl 70x10RP-3 85x8RP-2 90x8RP-2 ""RP-1
DB Hammer Curls 45x12RP-3 50x10RP-3 55x9RP-2 55x8RP-3

Cardio
LISS Cardio Morning 30 min & PWO 30min

Leaving Maryland for good tomorrow to start classes on Tuesday. Looking back it was good to be at home and really concentrate on my training w/out too many chaches. Now I gotta do my workouts back at school full of chaches. The gym will be backed with people for the first 3 weeks as always and it will dissipate as the weeks go on. Its all about business when I get there, my days will start early. I will have to get up at 6am make Meal#1, do cardio, eat and head to class at 8am and I will have to train at about 4:30, which is peak hours at Ping. FUCK! Gotta do what you gotta do.

[Maryland Muscle]

Quads/Shoulders
Quads
Cybex Leg Extensions 210x15RP-3 235x14RP-3 255x11RP-3 280x9RP-3
DB Walking Lunges 70x12RP-3 """ 75x11RP-3 80x10RP-2
BB Squats 315x12 "" 335x8 "x7
Cybex Seated Leg Press 320x14RP-3 350x12RP-3 375x15RP-3 415x9
Cybex Leg Extension- full stretch hold contraction at the top of movement for 3-5sec 80x15

Shoulders
SM Shoulder Press 205x10RP-3 "x8RP-1 "x8RP-2 215x7RP-1
DB Front Raise 50x12RP-3 """ 55x11RP-3 Drop Sets 45x11 35x11 25x11
Cybex Lateral Raise 90x15RP-3 100x11RP-3 110x9RP-2 "x8RP-2
BTN Partial Lat Pulldowns-Rear Delts 60x15RP-3 80x12RP-3 100x10RP-3
Hammer Strength Shrugs 315x15RP-3 405x9RP-2 405x10RP-3

Cardio
LISS Cardio Morning & PWO Speed: 3 Incline: 10

LONG DAY. Drove from Maryland to Athens got to my apartment, went to the gym, buy groceries and put things together. Ahh...

Think I found a new freind... COFFEE drank a cup on the drive and man did that help. Definitely a better "pick me upper" than green tea. Bought a coffee maker for 25 bucks at the store and I intend on drinking 2 cups a day keep me rolling.

Great Workout. Strength has remained the same. Felt like KAI today when I was doing cardio. Had cramps in my quads the whole way through my PWO cardio, it sucked. But I kept pushing myself. Pics will be up tommorow.

[Maryland Muscle]

30228

30229

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30223

30227

30225

30222

30224

[Maryland Muscle]

Cardio
LISS Cardio Morning 30min Speed:3 Incline:10
HIIT Cardio 22 min

Woke up this morning took YCA, roasted coffee, made breakfast and headed to do cardio. Started out my morning dishing out $5 just to do my morning cardio at Wellworks(Ohio University Faculty fitness center). Why? B/c the student rec doesn't open till 12pm, I know talk about bullshit. I'm gonna talk with one of the managers at the facility and ask if I could pay a reduced fee to do cardio or no fee at all, but I highly doubt that. had my food ready and was eating w/in 5 min of doing cardio. Reading MD while doing cardio keeps me entertained throughout my whole cardio session, especially reading articles on Dexter by Flex and Kai by Ron.

Found a way to spice up my taste buds, I drink my coffee with Splenda's flavor additives makes it delicious. I also picked up some Diet Dr. Pepper and some Coke Vanilla Zero. I found that after drinking one it curbed some cravings for sweets.

Met with Jason today, everything is going smoothly. I have about 4-5lbs of fat to drop. Main area of concern for getting rid of the fat is in the Hams and Glutes AKA STUBBORN FUCKING AREAS. Meeting with Jason again to 2 weeks for him to physically see my progressions and determine if we may have to go keto in the final weeks. I have absolutely no problem with that, you gotta do what you gotta do In order to get what you want. Jason believes in refeeds when doing keto which is a smart approach it allows you to strip the fat but prevent alot of muscle to be lost. Even though I'm in school and will start classes I am more amped about competing than I have ever been. My shape is really starting to come together.

I am also considering doing the NPC Bluegrass Bodybuilding Championships (October 24th) AKA Tricky Jackson's show. Tricky is of my favorite bodybuilders dude is a class act on and off the stage and he has stage presence few pros have today. This show is a week before the Monster Mash and I would do it as a warm up for my other shows.

[NATURAL-1987]

30228

30229

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30225

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How many weeks out in these pics?

[Maryland Muscle]

If I do the Tricky which is highly likely as a warm-up show that would make it less than 7 weeks out. Less than 8 from the Mash, and Less than 10 for the Kentucky Muscle

[NATURAL-1987]

Look to be right on schedule.

[Maryland Muscle]

Abs/Calves/Cardio
Calves
Cybex Rotary Calf Raise 290x18RP-3 220x15RP-3 350x13RP-3 365x11RP-3
Badger Plate-Loaded Standing Calf Raise 315x18RP-3 345x18RP-3 375x15RP-3 395x14RP-3
Seated Calf Raise 225x20 255x16 275x18 275x16
Cybex Standing Calf Rasie STRICTLY PUMP 60x50

Abs
Cybex Abdominal Crunch 90x20 110x20 120x15
Life Fitness Kneeling Abdominal Crunch 72.5x20 87.5x20 ""
SS w/ Side Cable Crunch 27.5x20 37.5x20 ""
Standing Rope Abdominal Crunch 47.5x20 62.5x20 67.5x20

Cardio
LISS Cardio Morning 30min
HIIT Cardio 22min

No hyperextension equipment at the gym, don't know what happened to it. Just gonna have to kill my Lower Back tomorrow w/ SLDL and Good Mornings.

[Maryland Muscle]

I have made the decision to do the Bluegrass, which is a week before the Monster Mash. It would be perfect to hit poses and get the kinks out.

2009 NPC Bluegrass here I come!

[Maryland Muscle]

Hamstrings/Glutes/Shoulders

Hamstrngs
Hammer Strength Standing Leg Curl 70x15RP-3 80x12RP-3 105x9RP-2 110x8RP-2
Barbell Parillo SLDL 225x15RP-3 255x15RP-3 285x13RP-2 305x11RP-1
Cybex Leg Lying Curl 100x12RP-3 110x11RP-2 120x8RP-2 "x9RP-2
Heels on Top Cybex Seated Leg Press Machine 245x15RP-3 265x15RP-3 285x15RP-3 315x15RP-3

Cybex Adduction 130x20 150x20 170x15

Glutes
Cybex Abduction 80x20 110x15 120x15 Drop Set 80x20

Shoulders
DB Shoulder Press 80x15 85x11 85x10 85x10
Cybex Overhead Press 165x15 205x8 205x9 ""
DB Standing Side Lateral Raise- 1 hand on an Incline bench 30x15RP-3 35x15RP-3 40x15RP-3
Smith Machine Wide-Grip Upright Rows 135x13RP-3 145x11RP-3 155x8RP-3
Cybex Lateral Raise 100x12RP-3 110x10RP-2 120x8RP-2 Drop Sets 100x6 80x6 60x8 40x10

Cardio
LISS Cardio 30min Morning & 30min PWO Treadmill Speed:3 Incline: 10

Gym was FUCKING PACKED. I HATE when kids come in the gym workout for only 2 weeks waste space and use the gym as a fucking social gathering. At some point in my workout felt like throwing a dumbbell at someone's face:banghead:. No worries I won't be stupid enough to do it, but why I mean why waste oxygen in a gym to do nothing and you probably get wasted that same night, without even burning too many calories. Thats my rant for the day. Sorry

I will be doing my LISS sessions from now on on non-leg days on the stair-mill.

[DAVIDHARDY]

I have made the decision to do the Bluegrass, which is a week before the Monster Mash. It would be perfect to hit poses and get the kinks out.

2009 NPC Bluegrass here I come!


Good luck bro! Looking very good at 9 weeks out!

[Maryland Muscle]

Good luck bro! Looking very good at 9 weeks out!
Thanks bro. Those pics were taken at 8 weeks from the Mash and 7 from the Bluegrass. Still lots of work to do. I appreciate it.

[Maryland Muscle]

Chest/Triceps
Chest
Close Grip Bench Press 225x13RP-3 235x9RP-2 """ 245x8RP-2
Incline Bench 225x9RP-2 225x11RP-2 235x9RP-2 235x8RP-2
HS Bench Press 185x14RP-3 225x10RP-2 235x9RP-2 245x8RP-1
DB Incline Flyes 60x13 65x9 "" 70x10
Life Fitness Cable Flyes STRICTLY PUMP 27.5x20

Triceps
Life Fitness Cable V-Bar Pushdowns 67.5x15RP-3 77.5x14RP-3 82.5x12RP-3 87.5x11RP-2
DB Overhead Tricep Press 85x12 "x11: Got bad elbow tendonitis that came back
Rope Pushdowns 42.5x15RP-3 47.5x12RP-3
LF Cable Reverse Tricep Pushdowns 57.5x14RP-3 67.5x12RP-2 77.5x10RP-2 "x11"
Cybex Machine Dips 140x13RP-3 160x9RP-2 170x8RP-2 Drop Sets 140x6 120x6 100x8 80x10 40x12
LF CB Reverse 1-arm pushdowns STRICTLY PUMP 12.5x20

Cardio
LISS Cardio Stair Mill Morning & PWO 30 mins each Level 6

Started using the Stair Mill today and I could feel my hams and glutes tightening up as I was performing the exercise. This is what I really need, to do this everytime I can on Non-leg days to kill this stubborn area of mine.

[Maryland Muscle]

Well I just went to the post-office and sent out checks for my shows and the NPC card. Its official I will be doing the: NPC Bluegrass Open middleweight and Novice, NPC Monster Mash Juniors and Open Middleweight, & NPC Kentucky Muscle Open Welterweight-were gonna try to really squeeze into this class, it will be done shredded to the bone.

[Maryland Muscle]

Cardio
LISS Cardio 30 min Morning Stair Master Level 6
HIIT Cardio Bike 22 min

Jason has added 10 min of cardio per day, this should get the furnace sparking a little. But, dietary adjustments will be necessary soon. Stair mill is definitely killing my hams and glutes and I'm loving it.

[Maryland Muscle]

Weight Comparisons
Last Week: 179.5
Today: 178.8
179.5-178.8=.7lbs lost

30575

7 Weeks Out from the Monster Mash
9 Weeks Out from the Kentucky Muscle

[Maryland Muscle]

Back/Biceps
Back
Pull-UpsBW+35x13RP-3 "x12RP-2 BW+40x9RP-2 """
Rack Pulls 425x13RP-3 455x12RP-3 475x11RP-3 500x8RP-1
HS 1-Arm Iso-Lateral Rows 225x15RP-3 235x13RP-3 275x12RP-3 315x8RP-2
Cybex Pullovers 120x13RP-3 130x10RP-3 130x9RP-2 140x8RP-2
Seated Rows 130x12RP-3 140x10RP-2 140x10RP-3 150x9RP-2
Standing Pulldowns STRICTLY PUMP 52.5x20

Biceps
Cybex Arm Curl 75x12RP-3 85x11RP-3 100x10RP-2 110x8RP-2
Standing DB Curl 35x10RP-3 35x12RP-3 40x9RP-2 45x8RP-2
Barbell Curls 65x14RP-3 85x9RP-2 85x8RP-2 85x9RP-3
DB Hammer Curls 45x10RP-3 """ 50x9RP-3 Drop Sets 40x8 30x10 25x12

Cardio
LISS Cardio Stair Master 35min Level 6 Monrning & PWO

[Maryland Muscle]

Quads/Shoulders
Quads
Cybex Leg Extension 230x14RP-3 250x13RP-3 270x10RP-2 280x9RP-2
DB Step-Ups 18in box 65x12 "" 70x10 ""
SM Squats ATG- Wide Stance(Inner Quads) 225x15 245x15 275x13 275x12
Cybex Seated Leg Press 350x15 390x13 410x12 430x11
Cybex Leg Ext.- 5 sec hold at top of contraction 80x12

Shoulders
Cybex Shoulder Press 170x17 190x15 205x11 "" Drop Sets 170x8 140x8 110x11
DB Front Raise 45x15RP-3 50x12RP-3 55x10RP-2
Cable Side Lateral Raise 17.5x15RP-3 "x14RP-2 17.5x15RP-3 22.5x10
HS Shrugs 405x15 455x11 ""
BTN Lat Pulldown Nuetral Grip- Rear Delts 80x15RP-3 100x12RP-3 110x10RP-3 110x12RP-3

Cardio
LISS Cardio 35 min Treadmill Morning & PWO Speed:3 Incline:10


Todays workout was great, killed my front delts today. Its official I'm addicted to Diet A&W it hits the spot for me.

[Maryland Muscle]

Yesterday
Cardio
LISS Cardio Treadmill Morning 35min Speed 3 Incline 10
HIIT Cardio Bike 22 min

[Maryland Muscle]

Training Days

Meal 1
Egg Whites 310g
Egg Yolks 40g
Oats 36g

Meal 2
Turkey Breast (99%) 160g
White Potato 160g
Almonds 10g
Fish Oil 2

Meal 3
Muscle Provider 54g
Oats 30g
Peanut Butter 10g

Meal 4
Turkey Breast 160g
Brown Rice 35g
Almond 15g
Fish Oil 2

Meal 5
Top Round or 96% Ground 195g
White Potato 190g

Meal 6
Muscle Provider 63g
Fish Oil 2

272.3P
158.3C
56.4F


Non-Training

Meal 1
Egg Whites 305g
Yolk 40g
Oats 40g

Meal 2
Turkey Breast 165g
Broccoli 100g
Almonds 10g
Fish Oil 2

Meal 3
Muscle Provider 55g
Broccoli 100g
Peanut Butter 10g

Meal 4
Turkey Breast 160g
Brown Rice 36g
Almonds 15g
Fish Oil

Meal 5
Top Round 195g
Sweet Potato 160g

Meal 6
Muscle Provider 64
Fish Oil 2

271.7P
127C
55.2F


Its about that time to get these glutes dialed in!:punch:

[Maryland Muscle]

Calves/Abs/Cardio

Calves

Cybex Rotary Calf 290x20RP-3 320x16RP-3 340x13RP-3 """
Badger Standing Calf Raise 315x20RP-3 335x20RP-3 375x20RP-3 315x15RP-3
Seated Calf Raise 225x20RP "" 245x20 265x20
SS w/ BW Donkey Calf Raise- full stretch BWx20 "" "" ""

Abs
Cybex Abdominal Crunch 100x20 110x20 120x20
Kneeling Rope Cable Crunch 77.5x20 82.5x20 87.5x20
SS w/ Side Cable Crunch 27.5x20 32.5x20 37.5x20
Standing Rope Crunch 52.5x20 62.5x20 72.5x20

Cardio
LISS Cardio Morning Stair Master Level 6 35 min
HIIT Cardio Bike 22 min

I really love the new dietary changes, some new foods added in like broccoli. Throw the broccoli in the ziploc bag cook it, put some Ms. Dash Table blend, Sea Salt and Mustard- GREAT! Sweet Potato PWO was nice to have too, threw some salt-free garlic and herb w/ cinnamon, hmm.... goodness.

Todays workout had me sweating like a fucking pig, which is a good thing! I'm excited for the new changes to take place but of course that comes with feeling a little worse than before. But I gotta say, 4 cups of coffee in the morning and a couple diet drinks here and there keep me going and feeling great. I can't complain, I just want all the work to pay off and for my body to really change the the next 5 weeks. I'm excited! I'm on third base right now and that catcher maybe a 220lb Super-heavy weight, but I don't give a fuck I'm gonna bring my best and try to either run that giant over or slide home. Whatever happens I've come this far and I will not stop, I am not gonna fucking stop I got my eye on the prize. I'm beginning to feel like I can take anyone on the stage with conditioning. Don't get this confused with cockiness, no its just confidence that any BB has to have in order to succeed on stage.

These next weeks are gonna be the hardest that I have ever pushed myself, 110%

[Maryland Muscle]

Hamstrings/Glutes/Shoulders

Hamstrings
HS Standing Leg Curl 75x15RP-3 80x15RP-2 90x12Rp-2 had to stop felt a slight pull in my hamstrings after 3rd set
Barbell Good Mornings 155x12 185x12 195x12 205x12
Cybex Lying Leg Curls 100x15RP-3 120x11RP-2 """ 130x8RP-2
Seated Leg Curls 110x15R-3 130x12RP-3 150x9RP-2
Adductors 140x20 160x20 170x20

Glutes
Abductors 110x15RP-3 130x15RP-3 """ 130x13RP-3 Drop Set 80x20

Shoulders
DB Shoulder Press 80x12 "x11 80x10 90x6
SM BTN Shoulder Press 165x11RP-2 """ 185x8RP-2 """
SS w/ DB Side Laterals 30x15 "" 35x13 35x12
Cybex Lateral Raise 100x12RP-3 110x10RP-2 "x9RP-2 """
Cable Rear Delts-Reverse Fly 17.5x15RP-3 22.5x15RP-3 27.5x12RP-3

[Maryland Muscle]

Chest/Triceps

Chest

Close-Grip Bench 225x12RP-3 225x10RP-2 235x8RP-2 """
Incline Bench 215x11RP-3 225x10RP-2 """ 235x8RP-2
Cybex Chest Press 220x13RP-3 240x11RP-3 280x8RP-2 290x8RP-1
Cybex Flyes 80x12 100x11 100x10 ""
CB Crossover Flyes STRICTLY PUMP 27.5x20

Triceps
V-Bar Pushdowns 67.5x15RP-3 77.5x13RP-3 87.5x11RP-2 92.5x10RP-2
Tricep Pushdowns 72.5x15RP-3 82.5x11RP-2 87.5x10RP-3 97.5x7RP-2
Reverse Tricep Pushdowns 57.5x15RP-3 67.5x13RP-3 72.5x11RP-2 77.5x11RP-1
Cybex Machine Dips 150x12RP-3 160x9RP-2 """ 170x8RP-1
1-Arm Reverse Pushdowns STRICTLY PUMP 12.5x20

Cardio
LISS Cardio Morning & PWO Stair Master 35 min (70 min tot.)Level 6

[Maryland Muscle]

Things are still stalling, so here a new diet were gonna be doing. Will be doing low carb days followed by refeeds twice in the week on Tuesday and Fridays(probably not this friday). I will be training HIT style on low days- 1 or 2 warm-up sets followed by a true set. I don't really feel like posting the whole diet, I will list the macros. Jason has also dropped protein shakes and replaced them with chicken breast. We will probably have to do Keto, but I pray that this gets the ball rolling again.

Low Carb Days
270.7 P
90.3 C
55.7 F
1987 cal Year I was born lol

High Carb Days
223.7 P
334.9 C
22.3 F
2431 cal

[Maryland Muscle]

Cardio
LISS Cardio Morning 35 min Stair Master Level 6
HIIT Cardio Evening 22 min Bike

The adjustments were definitely felt today when doing HIIT cardio at the beginning, but the mind is a powerful tool. I just kept pushing myself each and every interval, even though I felt weak and like I couldn't go on. I actually burned more calories than normal by like 6 calories or so but still it was good to see. Tomorrow is a Low day for this week, I have an idea of what exercises I want to do. I love doing Rack Pull, but I may just not do them one b/c I will have to warm-up for too many sets to actually go as heavy as I want. Since I'm on a limited time period lifting (about 45min) I want to be as efficient as possible. I'll probably spend 25-30 on back and 15-20 on biceps.

[Maryland Muscle]

Weight Comparisons

Last Week: 178.8
Today: 179.4
Weight Jumped a little this week. New dietary adjustments will get the ball rolling again. Todays morning LISS session had me burning up again, so I know things will be moving again.

Working out Back/Biceps today. I will do all exerecises that I normally do on training days but have one warm-up set maybe another if needed, but Low carb days will be trained HIT. "Short, sweet, and intense"-Dorian Yates

6 Weeks Out from the Monster Mash
8 Weeks Out from the Kentucky Muscle

31467

[Maryland Muscle]

Back/Biceps

Back

Pull-Ups
WU: BWx12
BW+45x12RP-3
Rack Pulls
WU: 225x12
WU: 315x10
485x12RP-2
Hammer Strength Iso-Lateral Low Rows
WU: 135x8
WU: 225x8
335x12RP-3
Cybex Pullovers
WU: 70x10
WU: 100x8
160x12RP-3
Seated Rows
WU: 70x8
WU: 90x8
170x11RP-4

Biceps

Cybex Arm Curls
WU: 40x8
WU: 50x8
120x11RP-4
DB Standing Curls
WU: 20x8
40x13RP-4
Barbell Curls
WU: 55x8
95x13RP-5
DB Hammer Curls
WU: 25x8
55x10RP-5


Overall awesome workout. This makes me wanna do DC or strictly HIT training in the off-season. I was able to finish my lifts w/in 50min and the pump was awesome. The pump was actually pretty intense, I loved it.

BTW whatever happened to MD covering the Team U? Whatever just watched the play-by-play on here on RX. J. Rod looked incredible, tiny waist. you can tell he sacrificed some fullness to get into the middleweight class. Its gonna be close b/w him and Bailey. Shows like the Team U are awesome to see, and it pushes me to one day hit that stage whether it be 5-10 years. I will hit that Team U stage!:beerbang:

[CodyKelly]

Keep going man! How'd the switching of diets treat you?

[Maryland Muscle]

Thanks Cody. It was a little rough after doing cardio, definitely felt it after HIIT cardio on Thursday. But, I can't complain right now yesterdays workout was awesome, had a good pump and I was out of the gym in 1hr 30min w/ cardio.

[Maryland Muscle]

Quads/Shoudlers

HIT Training

Quads

Cybex Leg Extensions
WU: 70x8 120x8
270x12RP-4
DB Walking Lunges
WU: 40x8
85x10RP-5
Squats ATG
WU: 135x10
295x14RP-6
Cybex Seated Leg Press Machine
WU: 190x10
430x15

Shoulders

Shoulder Press
WU: 115x8 ""
235x7RP-3
DB Front Raises
WU: 25x8
55x12RP-6
Cybex Lateral Raise
WU: 40x10 50x8
120x12RP-4
Hammer Strength Ground Squats/Lunges-SHRUGS
WU: 225x8
475x12RP-3
BTN Lat Pulldown= Rear Delts
WU:40x10 50x8
120x13RP-4

Cardio
LISS Cardio Treadmill Morning 35min PWO 45 min Speed 3 Incline 10

Jason had me up total cardio time from 70 (35M/35PWO)min daily on training days to 80 min(40M/40PWO). So today I started doing my normal 35 min and adjusted total time to 45 min PWO to get the total time needed.

So cardio is now upped to 40/40 daily on training days.

[maxxmuscle]

Damn...Nice detailed info ! Hope its all going to plan !

[Maryland Muscle]

Damn...Nice detailed info ! Hope its all going to plan !

Thanks bro! All is well and is going as planned. Hopefully I can make the welters at the Kentucky Muscle, it will be hard but well see

[Maryland Muscle]

Alright, just met with Jason today things are coming along good. Still have work to do.

5 Weeks Out from the Bluegrass
6 Weeks Out from the Monster Mash
8 Weeks Out from the Kentucky Muscle
31683

31687

31680

31679

31681

31685

31678

31682

31686

31684

[Maryland Muscle]

Cardio
LISS Cardio Treadmill Morning Speed 3 Incline 10
HIIT Cardio Evening 22 min

[Maryland Muscle]

Calves/Abs/Cardio
HIT Training

Calves
Badger Standing Calf Raise
WU: 225x8
385x20RP-6
Seated Calf Raise
WU: 135x10
295x16RP-4
Cybex Rotary Calf
WU: 110x10
350x16RP-6

Abs
Cybex Abdominal Crunch
WU: 50x10
120x20
Cable Rope Kneeling Crunch
87.5x20
SS w/ Side Cable Crunch
37.5x20
Standing Rope Crunch
67.5x20

Cardio
LISS Cardio Morning 40 min Treadmill
HIIT Cardio Evening 22 min Bike

I was supposed to use the Stair Master today for Morning cardio and some chick that had no idea what she was doing was on it.:banghead: I mean the chick was holding on the machine for her life. I hate it when someone is using a machine that I plan on using and they have no idea how to use the equipment. Anyway, hopefully I can get on that Stair Master on Wednesday since I'm doing Hamstrings tomorrow. 1st Refeed tomorrow:D

[Maryland Muscle]

Here's a pic of the meal I just ate, before I unleash myself in the gym. God, I love refeeds.
Turkey Breast & Sweet Potato dressed w/ Onion Powder, Salt Free Garlic and Herb, Cinnamon, Ms. Dash Table Blend and Walden Farms Caramel Dip. Hmm...Delicious
31906

[Maryland Muscle]

Hamstrings/ Shoulders

Hamstrings

Cybex Prone Leg Curl
110x14RP-3
125x12RP-3
140x10RP-2
150x9RP-2
Cybex Seated Leg Curl
120x12RP-3
130x12RP-3
140x12RP-3
150x10RP-2
Parillo Barbell SLDL
275x14RP-3
295x12RP-3
315x10RP-3
335x9RP-2
Barbell Good Mornings
185x15
195x13
205x10
205x11
SLDL on Hack Squat machine: STRICTLY PUMP
135x20

Glutes

Jeffersons: both sides
45x12
65x12
75x12


Shoulders

DB Shoulder Press
80x13
80x12
85x10
85x10
Cybex Overhead Press
190x15
200x12
205x10
205x10
Standing Cable Side Laterals
17.5x15RP-3
22.5x12RP-3
22.5x12RP-3
22.5x12RP-3
Drop Sets
17.5x10
12.5x10
7.5x15
BTN Cybex Lat Pulldowns- Rear delts
100x15RP-3
110x12RP-2
120x10RP-2
Cable Reverse Flyes-Rear Delts: STRICTLY PUMP
17.5x20

Cardio
LISS Cardio Morning & Evening 40 min Treadmill

Great workout overall. Refeed was awesome, definitely helped mentally. But, man I was farting all day. lol

[Maryland Muscle]

Chest/Triceps
HIT Training

Close Grip Bench
WU: 115x8 ""
245x9RP-3
Incline Bench
WU: 115x8 135x8
245x10RP-2
HS Iso-Lateral Bench
WU: 115x12
245x12RP-4
DB Incline Flyes
WU: 25x10
70x15

Cable V-Bar Pushdowns
WU: 22.5x12 52.5x8
92.5x15RP-6
Cable Tricep Pushdowns
92.5x11RP-4
Cable Reverse Tricep Pushdowns
WU: 22.5x10 37.5x10
77.5x15RP-6
Cybex Machine Dips
WU: 70x10
180x11RP-4

Cardio
LISS Morning & Evening Stair Master 40 min each sess.

Great Workout, was done lifting w/in 45 min.

[Maryland Muscle]

Cardio

LISS Morning Stair Master 40 min
HIIT Evening Bike 22 min

Got another refeed tomorrow, can't wait to slam oats in the morning w/ a nice cup of coffee after cardio. Not looking forward to the farts. lol

[Maryland Muscle]

Weight Comparisons

Last Week: 179.4
Today: 178.5
179.4-178.5=.9 lbs lost

4 Weeks Out from the Bluegrass
5 Weeks Out from the Mash
7 Weeks Out from the Kentucky Muscle

32179

4
3
2
1

Almost There!

[Maryland Muscle]

"The greater danger of most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."

Michelangelo

[Maryland Muscle]

Back/Biceps

Back

Pull-Ups BW+35x13RP-2 "x12RP-2 BW+40x9RP-2 """
Rack Pulls 405x12RP-3 445x13RP-3 485x11RP-2 505x10RP-2
HS Iso-Lateral Rows 265x15RP-3 "x14RP-3 285x12RP-3 315x11RP-3
Cybex Pullovers 110x15RP-3 120x14RP-3 140x9RP-3 150x8RP-3
Seated Rows 130x12RP-3 140x11RP-3 150x10RP-2 """
Standing Cable Lat Pulldowns STRICTLY PUMP 62.5x15

Biceps
Cybex Arm Curls 80x11RP-3 90x10RP-3 100x9RP-2 105x8RP-2
DB STD Curls 35x12RP-3 40x8RP-3 """ 45x8 Drop Sets 40x8 35x7
Cable Standing Curl 47.5x11RP-3 57.5x10RP-2 62.5x10RP-2 72.5x8RP-2
Standing Cable Concentration Curl 17.5x12 "" 22.5x11 27.5x9

Cardio
LISS Morning & Evening 40min each Stair Master

Made some Baked Sweet Potato Fries and White Potato fries with my refeed, all I can say is they were awesome! Wanted to take pics, but couldn't was so good I smashed the fries in about 2 min.

[Maryland Muscle]

Quads/Shoulders
HIT Training

Quads

Cybex Leg Extensions
WU: 90x10 110x8
250x14RP-3
DB Walking Lunges
WU: 35x10
85x10RP-4
Squats ATG
WU: 135x10 185x8
315x10RP-3
Cybex Seated Leg Press
WU: 130x10 210x8
440x14

Shoulders

Shoulder Press
WU: 115x8 ""
225x9RP-4
DB Front Raise
WU: 30x10
55x12RP-6
Hammer Strength Ground Squats/Lunges= SHRUGS
WU: 225x10
495x10RP-2
Cybex Lateral Raise
WU: 40x10 50x10
120x13RP-3
BTN Lat Pulldowns=Rear Delts
WU: 60x12
120x13RP-5

Cardio
LISS Morning & Evening 40min each sess. Treadmill

Getting ready to pass out for the night, no Olympia finals for me. I really want to see it, but I don't wanna stay up till 1:30 to watch it. Only have 1 meal left to eat and that will be eaten at 11:30. Just check out who won tomorrow morning when I get up and check out the replay tomorrow.

[Maryland Muscle]

Cardio
LISS Morning 40 min Treadmill
HIIT Cardio 22 min Bike

[Maryland Muscle]

Calves/Abs/Cardio
HIT Training

Calves
Badger Standing Calf Raise
WU: 225x10 ""
405x18RP-6
Seated Calf Raise
WU: 135x12
275x20
Cybex Rotary Calf
WU: 130x12
350x18RP-7 RP-4

Abs
Cybex Abdominal Crunch
WU: 40x10 50x10
130x18
Kneeling Abdominal Rope Crunch
92.5x20
SS w/ Side Cable Crunch
42.5x20
Overhead Standing Rope Crunch
67.5x20

Cardio
LISS Morning 40min
HIIT Evening 22 min Bike

[Maryland Muscle]

Hamstrings/Shoulders

Hamstrings
Cybex Prone Leg Curl 120x15RP-3 135x13RP-3 145x10RP-2 150x10RP-2
Cybex Seated Leg Curl 130x15RP-3 150x11RP-3 "x12RP-3 160x11RP-2
Hammer Strength Standing Leg Curl 60x15RP-3 70x12RP-3 75x11RP-3 80x9RP-2
Parillo Barbell SLDL 275x15RP-3 295x15RP-3 315x12RP-3 335x11RP-3
Barbell Good Mornings STRICTLY PUMP 155x20

Glutes
BB Jeffersons 4 sets 95x12

Shoulders
DB Shoulders Press 80x13 80x11 85x9 ""
Cybex Overhead Press 190x15 200x12 "" 205x10
Cybex Lateral Raise 100x13RP-3 110x12RP-3 120x10RP-2 130x8RP-2 Drop Sets 110x7 90x7 70x8 50x13
BTN Lat Pulldowns- Rear Delts 100x15RP-3 120x10R-3 120x8RP-2
Cable Reverse Flyes-Rear Delt STRICTLY PUMP 12.5x20

Cardio
LISS Morning & Evening 40min each sess.

Today was one of those day where I felt like shit, during my lift. First thing when I get in the gym I get asked by someone "are you okay?", I hate when I get get asked this. Sometimes I just wanna speak my mind, but that wouldn't be good now would it. lol

[Maryland Muscle]

Chest/Triceps
HIT Training

Chest
Close Grip Bench Press
WU: 115x8 135x8
245x11RP-3
Incline Bench
WU: 115x8 135x8
245x11RP-2
HS Iso-Lateral Bench Press
WU: 115x8
245x12RP-3
DB Incline Flyes
WU: 30x8
75x13

Triceps
V-Bar Tricep Pushdowns
WU: 32.5x8 42.5x8
92.5x15RP-4
Tricep Pushdowns
87.5x14x4
Reverse Grip Tricep Pushdowns
WU: 32.5x8 ""
77.5x13RP-4
Cybex Machine Dips
WU: 50x8 80x8
180x10RP-4

Cardio
LISS Morning 40 min Treadmill-Stair Master was taken at the time:banghead:
LISS Evening 40 min Stair Master

[Maryland Muscle]

Things are moving good right now, I thought I'd post a quote that may touch some of you.

"Start by doing what is necessary, then what's possible, and suddenly you are doing the impossible."
Saint Francis of Assisi

[Maryland Muscle]

Cardio
Morning LISS 40 min Stair Master
Evening HIIT Cardio 22 min Bike

[Maryland Muscle]

Weight Comparisons
Last Week: 178.5
Today: 175.7
178.5-175.7= 2.8 lbs lost

Oh yeah, were rolling now!

3 Weeks Out from the Bluegrass
4 Weeks Out from the Mash
6 Weeks Out from the Kentucky Muscle

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3
2
1
Its Showtime!

[Maryland Muscle]

THE MAN WHO THINKS HE CAN

If you think you're beaten, you are;
If you dare not, you don't.
If you'd like to win but think you can't,
Its almost a cinch you won't.
If you think you'll lose, you're lost,
For out in the world we find
Success begin's with a fellows will;
Its all in the state of mind.

Full many a race is lost
Ere ever a step is run,
And many a coward fails
Ere ever his works begun.
Think big, and your deeds will grow;
Think small and you'll fall behind
Think that you can, and you will;
Its all in the state of mind.

If you think you're ever outclassed, you are;
You've got to think high to rise.
You've got to be sure of yourself before
You can ever win a prize.
Life's battles don't always go
To the stronger or faster man,
But soon or late the man who wins
Is the fellow who thinks he can.
Its all in the state of mind!

WALTER D. WINTLE

[Maryland Muscle]

Back/Biceps
HIT Training

Back
Pull-Ups
WU: BWx8
45x12RP-3
Rack Pulls
WU: 225x8 315x8
495x12RP-4
Hammer Strength Iso-Lateral Rows
WU: 135x8 225x6
315x14RP-4
Cybex Pullovers
WU: 60x8 70x8
160x10RP-3
Seated Rows
WU: 70x10
170x11RP-4

Biceps
Cybex Arm Curl
WU: 30x8 45x8
110x13RP-4
Standing DB Curl
WU: 20x10
45x10RP-4
Barbell Curl
WU: 45x10
105x10RP-3
DB Hammer Curl
WU: 25x8
55x11RP-5

Cardio
LISS Morning & Evening Stair Master 40 min each sess.

I feel beat up!

[Maryland Muscle]

Quads/ Shoulders
HIT Training

Quads
Cybex Leg Extensions
WU: 60x8 100x8
240x14RP-4
DB Lunges
WU: 30x10
80x12RP-4
Squats ATG
WU: 135x8 ""
295x12RP-4
Cybex Seated Leg Press
WU: 150x8
430x15

Shoulders
Shoulder Press
WU: 115x8 ""
225x9RP-2
DB Front Raise
WU: 25x8
55x13RP-5
Hammer Strength Shrugs-Ground/Lunge machine
WU: 225x8
495x12
Cybex Lateral Raise
WU: 60x8
130x13RP-5
BTN Lat Pulldown- Rear Delt
WU: 50x8
120x15RP-4

Cardio
LISS Morning & Evening 40 min each sess.

I will be meeting with Jason tomorrow to assess changes and discuss, I should will have pics up tomorrow evening.

[Maryland Muscle]

Just got back from meeting with Jason. Things are running nice and smooth right now. Nothing will be changed right now as far as diet or supplements.

Update Pics
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[Maryland Muscle]

Some More..
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[Maryland Muscle]

Calves/Abs/Cardio
HIT Training

Calves
Badger Standing Calf Raise
WU: 135x8 225x8
405x20RP-4
Seated Calf Raise
WU: 135x12
265x20
Cybex Rotary Calf
WU: 150x12
350x20RP-5

Abs
Cybex Abdominal Crunch
WU: 40x10 50x8
130x20
Kneeling Rope Cable Crunches
92.5x20
SS w/ Side Cable Crunches
42.5x20
Standing Rope Crunches
67.5x20

Cardio
LISS Morning 40 min Stair Master
HIIT 22 min Bike

Took a 1/2 serving of Vasocharge for todays workout b/c I felt a little tired. Its really helped gave me that extra boost, I don't normally take it on todays workout only on training days. But I may start doing this now to keep the intensity up.

Received an order from Walden Farms some Marshmellow Dip, all I can say is its simply delicious on some sweet potatoes w/ cinnamon. Any of you looking dieting looking for a new diet soda to try? Try Diet A&W Cream Soda (Tell Steph thanks J) can't get enough of this one and Pepsi Max. Alright gotta look over some notes for an exam tomorrow.

[DAVIDHARDY]

Calves/Abs/Cardio
HIT Training

Calves
Badger Standing Calf Raise
WU: 135x8 225x8
405x20RP-4
Seated Calf Raise
WU: 135x12
265x20
Cybex Rotary Calf
WU: 150x12
350x20RP-5

Abs
Cybex Abdominal Crunch
WU: 40x10 50x8
130x20
Kneeling Rope Cable Crunches
92.5x20
SS w/ Side Cable Crunches
42.5x20
Standing Rope Crunches
67.5x20

Cardio
LISS Morning 40 min Stair Master
HIIT 22 min Bike

Took a 1/2 serving of Vasocharge for todays workout b/c I felt a little tired. Its really helped gave me that extra boost, I don't normally take it on todays workout only on training days. But I may start doing this now to keep the intensity up.

Received an order from Walden Farms some Marshmellow Dip, all I can say is its simply delicious on some sweet potatoes w/ cinnamon. Any of you looking dieting looking for a new diet soda to try? Try Diet A&W Cream Soda (Tell Steph thanks J) can't get enough of this one and Pepsi Max. Alright gotta look over some notes for an exam tomorrow.


Dude, I discoverd it about a week ago and bought all of it that Wal-Mart had on the shelf. I drank the hell out of that stuff! I love Diet root beer too. Try diet shasta grapefruit...tastes like that deink squirt. I love it. You're lookin good bro, good luck at your shows.

[Maryland Muscle]

Dude, I discoverd it about a week ago and bought all of it that Wal-Mart had on the shelf. I drank the hell out of that stuff! I love Diet root beer too. Try diet shasta grapefruit...tastes like that deink squirt. I love it. You're lookin good bro, good luck at your shows.

lol. Really good stuff, the A&W is awesome as well! I'll give that a try sometime, I appreciate the suggestion. At the point a good Diet soda is one of a bodybuilders best friend when you get this close to show time. Thanks man, still grinding. All the best with you shows too man.

BTW congrats being sponsored, its gotta be nice to save some money and get the things you need at the same time. Plus looks like LG has expanded their product line so more variety for you.

[Maryland Muscle]

Hamstrings/Shoulders

Hamstrings
Cybex Prone Leg Curl 125x14RP-3 135x12RP-3 140x11RP-3 145x10RP-2
Cybex Seated Leg Curl 140x14RP-3 150x12RP-3 "x13RP-2 160x11RP-2
Cybex Adduction 150x15 170x15 190x15
Hammer Strength Standing Leg Curl 70x15RP-3 75x12RP-3 80x11RP-2 80x10RP-3
Parillo BB SLDL 275x15RP-3 315x13RP-3 335x11RP-3 355x10RP-3

Glutes
BB Jefferson's 4 sets 25x12

Shoulders
DB Shoulder Press 80x13 80x11 85x9 ""
Cybex Overhead Press 190x15 200x12 "" 205x10
Cybex Lateral Raise 110x13RP-3 120x12RP-2 130x10RP-2 """ Drop Sets 90x10 70x10 50x12
BTN Lat Pulldown-Rear Delts 100x15RP-3 120x11RP-3 120x9RP-2
Cable Reverse Flyes-Rear Delt STRICTLY PUMP 12.5x20

Cardio
LISS Morning & Evening Treadmill 40 min each sess.

Refeed was great, nothing better than to wake up and slam a nice (bigger) bowl oats w/ splenda and cinnamon w/ some egg whites. Pre-workout meal Turkey, Baked Sweet potato fries w/ splenda and cinnamon. Post workout meal: chicken baked white potato fries w/ walden farms barbecue sauce. You have to love the food you eat when you diet or roll with it in order to stay on point.

Can't wait to not be restricted to a certain amount of grams and go by how much I want or till I'm full. I'll probably go by this approach the first week after my shows to take advantage of the rebound and indulge a little before weighing everything again.

[DAVIDHARDY]

lol. Really good stuff, the A&W is awesome as well! I'll give that a try sometime, I appreciate the suggestion. At the point a good Diet soda is one of a bodybuilders best friend when you get this close to show time. Thanks man, still grinding. All the best with you shows too man.

BTW congrats being sponsored, its gotta be nice to save some money and get the things you need at the same time. Plus looks like LG has expanded their product line so more variety for you.


Fuckin a it is! Dude, I shit you not, I've been drinking at least 2, 2 liters a day of freakin diet soda lately. And, I've been chewing a piece of gum between every meal and I used to only do 2 pieces a day, if that. I am very grateful that LG sponsred me. I wasn't able to get their products before I left for Phoenix for a couple of weeks, but they'll be waiting on me when I get back home in 8 days. I'm anxious to try Lipotropic, because I've heard it tastes like shit and I've also heard it's good. Keep grinding brother, you're looking really good!

[Maryland Muscle]

Fuckin a it is! Dude, I shit you not, I've been drinking at least 2, 2 liters a day of freakin diet soda lately. And, I've been chewing a piece of gum between every meal and I used to only do 2 pieces a day, if that. I am very grateful that LG sponsred me. I wasn't able to get their products before I left for Phoenix for a couple of weeks, but they'll be waiting on me when I get back home in 8 days. I'm anxious to try Lipotropic, because I've heard it tastes like shit and I've also heard it's good. Keep grinding brother, you're looking really good!
Shit thats alot a soda man. I always buy cans so I'm not as tempted to keep drinking. I feel it makes me fart alot more w/ the more I drink. Which is not a good thing especially after refeeds, my body is like a dumpster on those days just releasing bad gas. lol I'm at the point if I got to fart, i'll just let it out not ashamed. lol

Just checking out some of your products here and Lipotrophic seems like an awesome protein powder-loaded with Amino Acids. Once you try the different flavors tell me how it tastes.

[Maryland Muscle]

Chest/Triceps
HIT Training

Chest
Close-Grip Bench Press
WU: 115x8 ""
245x10RP-3
Incline Bench
WU: 115x8 ""
245x10RP-3
Hammer Strength Iso-Lateral Bench
WU: 115x8 ""
265x10RP-3
DB Incline Flyes
WU: 30x8 ""
75x10

Triceps
V-Bar Pushdowns
WU: 32.5x8 42.5x8
97.5x11RP-3
Tricep Pushdowns
87.5x12RP-3
Reverse Tricep Pushdowns
WU: 27.5x8 32.5x8
77.5x14RP-3
Machine Dips
WU: 40x8 60x8
180x10RP-3

Cardio
LISS Morning & Evening Cardio Stair Master 40 min each sess.

Almost another week in the books, excited to finally get it on. I'm happy my strength hasn't dropped significantly, it has stayed the same for the most part. Last year was a different story, diet plays such a huge part here.

[Maryland Muscle]

Cardio
LISS Morning 40min Stair Master
HIIT Evening 22 min Bike

[Maryland Muscle]

Weight Comparisons
Last Week: 175.7
Today: 173.6
175.7 173.6= 2.1 lbs. lost

33842


Almost There!
2
1
Showtime

[Maryland Muscle]

IT COULDN'T BE DONE

Somebody said that it couldn't be done
But he, with a chuckle replied
That "maybe it couldn't," but he would be the one
Who wouldn't say so till he'd tried.
So he buckled right in, with a trace of a grin
On his face. If he worried, he hid it.
He started to sing as he tackled the thing
That couldn't be done, and he did it.

Somebody scoffed: "Oh you'll never do that;
At least no one ever has done it."
But he took off his coat, and he took off his hat,
And the first thing he knew, he'd begun it;
With the lift of his chin, and a bit of a grin,
Without any doubting or quiddit;
He started to sing as he tackled the thing
That couldn't be done, and he did it.

There are thousands to tell you it cannot be done;
There are thousands to prophesy failure;
There are thousands to point out to you, one by one,
The dangers that wait to assail you;
But just buckle right in, with a but of a grin,
Then take off your coat and go to it;
Just start to sing as you tackle the thing
That "cannot be done," and you'll do it!

EDGAR A. GUEST

[Maryland Muscle]

Back/Biceps
HIT Training

Back
Pull-Ups
WU: BWx10
BW+45x11RP-3
Rack Pulls
WU: 225x8 315x6
495x12RP-3
HS Iso-Lateral Rows
WU: 135x8 225x6
315x12RP-3
Cybex Pullovers
WU: 50x8 60x8
150x12RP-3
Seated Rows
WU: 60x10
170x11RP-3

Biceps
Cybex Arm Curl
WU: 30x8 45x8
105x13RP-4
DB STD Curl
WU: 20x10
45x10RP-3
BB Curl
WU: 55x8
95x11RP-3
STD CBL Curls
WU: 22.5x10
72.5x10RP-3

Cardio
LISS Morning & Evening Stair Master 40 min each sess.

[Maryland Muscle]

Yesterday's Workout- I have been dropping some good weight recently, yesterday Jason decided to drop Evening LISS just to give me some rest which made a difference mentally.

Jason has also decided to add my refeeds to 2 instead of one to get a bit more full and get the metabolism rolling. So i'll be doing this on Tuesday and Friday this week.

Quads/Shoulders 10/10
HIT Training- not gonna include warmup sets

Quads

Cybex Leg Extension 250x12RP-3
Adductors 190x20
DB Walking Lunges 80x10RP-3
Squats ATG 275x15
Cybex Seated Leg Press 430x15

Shoulders
Shoulder Press 225x10RP-3
DB Front Raise 55x12RP-6
Hammer Strength Shrugs 475x13
Cybex Lateral Rasie 130x13RP-3
BTN Lat Pulldowns- Rear Delt 120x15RP-4

Cardio
LISS Morning 40min Treadmill

10/11
Cardio
LISS Morning 40 min Treadmill
HIIT Evening 22 min Bike

[Maryland Muscle]

Jason has also decided to add my refeeds to 2 instead of one to get a bit more full and get the metabolism rolling. So i'll be doing this on Tuesday and Friday this week.

I will not be able to do a refeed this friday as that is 8 days out from the show. We will carb up Wednesday before the show and go back to the diet afterwards, since Im doing the NPC Monster Mash the following week.

[DAVIDHARDY]

Good luck bro, you're right there!

[Maryland Muscle]

Good luck bro, you're right there!
Thanks man. Its been long journey, the final weeks have been moving the slowest. So close, can't wait!

[Maryland Muscle]

Here's todays workout: Still pushing it hard
Refeed day(Last one till peak)=Higher Volume
Hamstrings/Shoulders

Hamstrings
Cybex Prone Leg Curl 125x14RP-3 135x12RP-3 "x11RP-3 140x10RP-2
Cybex Seated LC 140x14RP-3 """ 150x12RP-2 """
Cybex Adduction 150x20 180x18 190x15
BB Parillo SLDL 275x15RP-3 315x15R-3 335x13RP-3 355x11RP-2
BB Good Mornings 135x12 185x12 "" 195x12 205x10
Glutes
BB Jeffersons 4 sets of 95x12
Shoulders
DB Shoulder Press 80x11 80x10 80x9 85x9
Cybex Overhead Press 190x15 200x13 205x12 205x11
Cybex Lateral Raise 110x13RP-3 120x12RP-3 130x11RP-3 130x10RP-2 Drop Sets 70x15 50x15
BTN Lat Pulldowns-Rear Delts 110x15RP-3 120x12RP-3 120x9RP-3
Cable Standing Reverse Flyes- Rear Delts STRICTLY PUMP 12.5x20
Cardio
LISS Morning & Evening 40 min each sess. Treadmill

[Maryland Muscle]

Chest/Triceps
HIT Training (I did warm-ups but just didn't record them)

Chest
CLGB 235x10RP-3
Incline Bench 235x11RP-3
Cybex Flat Bench 290x14RP-3
Cybex Chest Flyes 100x15
Triceps
V-Bar Pushdowns87.5x13RP-4
Tricep Pushdowns 82.5x11RP-3
Reverse Tricep Pushdowns 77.5x11RP-2
Cybex Machine Dips 170x10RP-4

Cardio
LISS Morning & Evening 40 min each sess. Stair Master

[Quadsweep]

You are looking good man. Be sure to say hey to me when I am checking you in at the Mash.

Jeff

[Maryland Muscle]

You are looking good man. Be sure to say hey to me when I am checking you in at the Mash.

Jeff

Thanks Jeff, I appreciate it. For sure, will do!

[Maryland Muscle]

Update: Weight has been going down nice and good lately. We had a drop overnight, so Jason has cut out HIIT Cardio from now on till after the Monster Mash. We have our eyes on making Welters for the KM.

LISS Morning 40 min Stair Master

[Maryland Muscle]

LISS Morning LISS 40 min

From now till Wednesday(loading day for Bluegrass), I will only do one cardio 40 min LISS session. Here is my schedule for the next couple days before the Bluegrass:

Sat: Morning LISS; Legs
Sun: Morning LISS; Chest/Triceps
Mon: Morning LISS; Back/ Biceps
Tues: Morning LISS; Shoulders/ Traps
Wed: No cardio/Lifting from here on out till show time LOAD

[Maryland Muscle]

Persistence
Nothing in this world can take the place of persistence.
Talent will not; nothing is more common than unsuccessful
men without talent. Genius will not; unrewarded genius is
almost a proverb. Education alone will not; the world is full
of educated failures. Persistence and determination alone
are omnipotent.
Calvin Coolidge

[Maryland Muscle]

I've been a little busy lately and have been unable to post. On Saturday Jason decided for us to cut out LISS. So I have just been training the past couple days, no cardio. These are my final workout leading up till the Bluegrass, no Rest-Pause but still intense, and hard to failure.

Yesterdays Workout: Legs
HIT Style: warm-ups not included

Hamstrings
HS Standing Leg Curl 70x13
BB Good Mornings 195x13
Parillo BB SLDL 335x15

Glutes
BB Jeffersons 2 sets of 12; 95lbs


Cybex Leg Extensions 230x13
Cybex Adduction 190x20
Squats ATG 275x12
Cybex Seated Leg Press 410x13


Todays Workout: Chest/Triceps

[I]Chest
CLGB 225x10
Incline Bench 225x11
Hammer Strength Iso-Lateral Bench 235x12
CB Crossovers 27.5x20

Triceps
CB V-Bar Pushdowns 82.5x15
CB Pushdowns 77.5x16
CB Single-Arm Reverse Pushdowns 17.5x20
Cybex Machine Dips 160x14

[Maryland Muscle]

Final Week of Bluegrass Pics

BTW met with Jason, and we are on point looking good right now for this show. We will not fully peak for the Bluegrass like we will for the Monster Mash and we will make Welterweights at the KM. That is the plan. 9-site skin folds: 25.5; 4.1% BF.
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[Maryland Muscle]

Back/Biceps
Lowered the intensity a tab and lifted more for pump went for 15-20reps lighter weight but nothing pussy, enough for me to feel a pump and still somewhat heavy in a depleted state

BW Pull Ups 2 sets
BW Close Grip Pull Ups 2 sets
Rack Pulls 3 sets
Lat Pulldowns 2 sets
Seated Rows 2 sets
Standing Lat Pulldowns

Cybex 1-arm Bicep Curl 3 sets
DB Standing Bicep Curls 2 sets
Cable Standing Bicep Curls 2 sets
Standing CB Concentrated Curl 2 sets

All done w/in 50 min

[Maryland Muscle]

Shoulders/Traps
Pump 15-20 rep range mainly 20; Circuit moving fast; went by feel on what I felt I needed to hit w/out an actual written plan

Shoulders
Shoulder Press 3 sets
DB Front Raise 2 sets
CB Side Laterals 2 sets
BB Reverse Grip Front Raise 1 set
Cybex Lateral Raise 2 sets
BTN Lat-Pulldown: Rear Delts 3 sets
CB Reverse Flyes: Rear Delts 1 set

Traps
HS Shrugs 2 sets
Done w/in 45 min

That was my last workout right there till this weekend after the Bluegrass!:beerbang:

Wed: Load, Relax, Pose
Thursday: POSE, POSE, POSE, SQUEEZE, POSE
Friday:
8am-10 class
10-11am: Put things in the car, Pose before I hit the road
11am-3pm: Hit the road 4hr drive
3:00pm:Check in hotel
3-6: Relax and Pose a little
6:00pm: Weigh-Ins
6: 20pm: EAT, Chill
8:15pm: Liquid Sun Rayz Appt. w/ Mariyln
9:00-10pm: pose some more and chill
SLEEP

Saturday: GAME DAY!

[Maryland Muscle]

Here are a couple pics I took after my load, yesterday which was awesome! All those goodies were nice I actually gave away leftover food didn't want to look at that shit in my kitchen since I spent alot of time cooking and prepping meals.

I am drier today with alot more cuts and striations in the legs, looking at the body change over hours is exciting to see. I just where sweats and every couple hours or so pose, more detail.

I know I screwed up on my side chest something that I have been really trying to emphasize not leaning to the side like I am but a bit more erect. I got this down now!
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[Maryland Muscle]

.....
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[Maryland Muscle]

We'll after the all preparation its about time to show the sculpture that I have been working hard on whether or not its a masterpiece, will be determined by judges.

Today I will be driving to Lexington which will be a 4 hr drive, "weigh-in" at 6pm. I probably wont make weight for welters at the evening, so I will be back in the morning to make weight which I will.

I am excited for the weekend, finally get these shows rolling. Sunday I will head back to Athens and train Legs in prep for the Mash. So back to work!

[Maryland Muscle]

"The future belongs to those who believe in the beauty of their dreams."
ELEANOR ROOSEVELT

[Scoobysnacks]

Jamin weighed in tonight at 163 welterweight for the Tricky Jackson KY Bluegrass....

[TigerUpperCut]

goodluck!

[Maryland Muscle]

goodluck!
Thanks man

[Maryland Muscle]

Last night was an such a awesome experience after it all it never really sunk in until this morning. I had such a fun time yesterday, met some cool people, Team Natty, Brad, and some others I will be competing against in the upcoming weeks. I also met Mike Liberatore and talked with him for a little he complemented my conditioning. He just started his diet for the Ironman and he will do some damage. He had a great posing routine with some classic Menzter poses. Of course Tricky posed and he that was also incredible too, one of he best posers right now.

I won Novice Lightweight, Novice Overall, Mens Welterweight, and the Most Conditioned Award.

Back to work, leaving the hotel here at 10. Drive 3.5hrs to Athens, get groceries and train legs. Monster Mash this week!

[luke_b21]

Congrats on the wins at the Bluegrass. I was in the Novice and Open Welter classes with you (I placed 4th in Open, got beat by my younger brother, who was in 2nd and won the teens). Awesome conditioning. Good luck at the Mash as well. I won't be there but I am competing at the KY Muscle. Looks like Jason really knows how to dial guys in--I'm considering contacting him to help me through the next 3 weeks, but not sure yet.

[Maryland Muscle]

Congrats on the wins at the Bluegrass. I was in the Novice and Open Welter classes with you (I placed 4th in Open, got beat by my younger brother, who was in 2nd and won the teens). Awesome conditioning. Good luck at the Mash as well. I won't be there but I am competing at the KY Muscle. Looks like Jason really knows how to dial guys in--I'm considering contacting him to help me through the next 3 weeks, but not sure yet.

Thanks man. Congrats on your placing aswell. It was a competitive show overall lots of quality competitors in every class. You won't go wrong with Jason, guarantee you that you will look sharper in the next 3 weeks with his help. I will be competing at the Kentucky Muscle too, I'll see you there. Good luck!

[Maryland Muscle]

Legs "Pump"

Hamstrings
Cybex Seated Leg Curls 2 sets of 20-25
HS Standing Leg Curl 2 sets of 25
BB Parillo Stiff-Legged Deadlift 3 sets of 15-25

Hams/Glutes
BB Good Mornings 2 sets of 20

Quads
Cybex Leg Extensions 2 sets of 20-25
Cybex Adduction 2 sets of 20
Squats ATG 2 sets of 18-25
Cybex Leg Press 2 sets of 20-25 1 Drop Set of 35

Calfs
Cybex Rotary Calf Raise 3 sets 25-40

My legs are toast right now, after a 4 hours of driving then hit the gym 1 hr after getting back kills the legs. One day down, two more two go. Strength is definitely down but screw it, I don't really care about strength right now. I care about getting as much blood into the muscle, and lifting injury free. After the Mash, I will be able to lift heavier and go rest-pause again for a week maybe.

[Maryland Muscle]

Chest/Triceps/Biceps

Chest
CLGB 3 sets of 15-20
Incline Bench 2 sets of 15-20
HS Iso-Lateral Bench 2 sets 15-20
CB Crossovers 2 sets of 20

Triceps
CB Rope Pushdowns 2 sets of 20-25
CB 1-Arm Reverse Pushdowns 2 sets 20-25
Cybex Machine Dips 2 sets of 20 Drop set 1 set of 15

Biceps
Cybex 1-Arm Bicep Curl 3 sets of 20-25
CB Standing Bicep Curl 3 sets 18-20
CB Standing Bicep 1-Arm Con. Curl 3 sets of 20-25

Great pump, was done in 50 mins so I was moving nice and fast. Beginning to feel like shit again, which is always a good thing. Means I'm doing things right again and feeling really depleted. Wednesday is the glorious day of loading. Also I forgot to add, I began drinking distilled water and cooking with distilled water, taking Multi minerals aswell. I'm really excited to see how I'll look loaded up, it will be interesting. Last work out tomorrow!

[DAVIDHARDY]

Last night was an such a awesome experience after it all it never really sunk in until this morning. I had such a fun time yesterday, met some cool people, Team Natty, Brad, and some others I will be competing against in the upcoming weeks. I also met Mike Liberatore and talked with him for a little he complemented my conditioning. He just started his diet for the Ironman and he will do some damage. He had a great posing routine with some classic Menzter poses. Of course Tricky posed and he that was also incredible too, one of he best posers right now.

I won Novice Lightweight, Novice Overall, Mens Welterweight, and the Most Conditioned Award.

Back to work, leaving the hotel here at 10. Drive 3.5hrs to Athens, get groceries and train legs. Monster Mash this week!


Good job bro! All that hard work is paying off now. You should do fine in your next shows! Good luck in them.

[Maryland Muscle]

Good job bro! All that hard work is paying off now. You should do fine in your next shows! Good luck in them.

Thanks man. Just getting started, gotta keep pushing. I hope so, I will bring my best and that all I can really do. Never know who can show up to shows. Thanks alot bro, good luck to you aswell.

[Maryland Muscle]

Back/Shoulders/ Traps

Back
Pull-ups 2 sets of 20-25
Rack Pulls 3 sets of 20
Cybex Pullovers 2 sets of 18-20
Seated Rows 2 sets of 20
Standing Pulldowns 2 sets of 20

Shoulders
Cybex Overhead Press 3 sets of 15-20
Cybex Lateral Raise 2 sets of 15 DROP SET 1 set of 15
DB Front Raise 2 sets of 25
SS w/ Reverse Grip BB Front Raise 2 sets of 25
BTN Lat Pulldown-Rear Delts 2 sets of 15-20

Traps
HS Shrugs 2 sets of 20

That was hell! Killed myself knowing this was my last workout till after the Mash. Start loading tomorrow, pumped to finally get a shit load of carbs.

[Maryland Muscle]

First day of the peak. These were taken around 5:30, just to give you an idea of how I look. I feel drier and fuller than before and I'm not done loading for the day still have 4 meals for the day. It only gets better from here on out, I will get even drier tomorrow and into friday. Just need to work on my abdominal and thigh pose and keep my elbows at my ears. God I'm sweating as i'm typing this. Warning I have a pretty bad skelator face with a smile and gin may look a little scary/ creepy. lol
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[Maryland Muscle]

One more
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[Maryland Muscle]

A gem cannot be polished without friction, nor man perfected without trials.

CHINESE PROVERB

[Maryland Muscle]

Update Pics- Taken Yesterday
Not the best pics but it gives you an idea of how much fuller and drier I got.
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[Maryland Muscle]

Some more...
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[Scoobysnacks]

tonight Jamin won the junior overall and the open OVERALL at the 2009 NPC Monster Mash drug tested event. It was a unanimous decision and I even saw some judge sheets being handed in before all the poses were even done, lol. It was pure DOMINATION. I was very proud of him. The level of conditioning he achieved over these 20 weeks is nothing short of amazing. He earned the respect of every single bodybuilder in that auditorium tonight from novice to national level competitors, it was a thing of beauty. If you love bodybuilding and didnt catch this, its a shame.

Jamin or I will post a few pics in the coming days. There are some SICK shots that capture what Im talking about, I just have to get my hands on them.

Jamin is back to work tomorrow to get the water off from the peaking so we can do it all over again for the 2009 KY Muscle in two weeks, will he have skin left at that show?

[Quadsweep]

tonight Jamin won the junior overall and the open OVERALL at the 2009 NPC Monster Mash drug tested event. It was a unanimous decision and I even saw some judge sheets being handed in before all the poses were even done, lol. It was pure DOMINATION. I was very proud of him. The level of conditioning he achieved over these 20 weeks is nothing short of amazing. He earned the respect of every single bodybuilder in that auditorium tonight from novice to national level competitors, it was a thing of beauty. If you love bodybuilding and didnt catch this, its a shame.

Jamin or I will post a few pics in the coming days. There are some SICK shots that capture what Im talking about, I just have to get my hands on them.

Jamin is back to work tomorrow to get the water off from the peaking so we can do it all over again for the 2009 KY Muscle in two weeks, will he have skin left at that show?It was a pleasure to judge Jamin last night. The judges were just blown away! As was I. I was giving the boy shit on this thread about his attention to detail and all the charts but his attention to detail lead to a shitload of detail on his body! Thank you Jamin for bringing a total package that was truly fun to watch and judge. (and move you off to the side and see your face like HUH!) There was no point in having you bust your ass...you won on the 1/4 turns alone! Congrats! You deserved it completly.

Jeff Storch

[Maryland Muscle]

tonight Jamin won the junior overall and the open OVERALL at the 2009 NPC Monster Mash drug tested event. It was a unanimous decision and I even saw some judge sheets being handed in before all the poses were even done, lol. It was pure DOMINATION. I was very proud of him. The level of conditioning he achieved over these 20 weeks is nothing short of amazing. He earned the respect of every single bodybuilder in that auditorium tonight from novice to national level competitors, it was a thing of beauty. If you love bodybuilding and didnt catch this, its a shame.

Jamin or I will post a few pics in the coming days. There are some SICK shots that capture what Im talking about, I just have to get my hands on them.

Jamin is back to work tomorrow to get the water off from the peaking so we can do it all over again for the 2009 KY Muscle in two weeks, will he have skin left at that show?
It was an awesome night last night. I begin to think back to when I did my first show last year at the Mash, I placed 3rd in the novice and 4th in the middleweights. I told myself that I would come back to only improve. Looking at the winner of the overall last year, Matt Banks another Team Natty(Jason's) client I saw that conditioning is a huge factor in winning shows. I did research to find a nutritionist that knew what they were doing, I was referred to Jason and I found out that he did diets for Matt Banks. I made the decision to work with him. From there I knew, If I was disciplined and followed everything to a T, I would improve. Well, I did improve I dreamed of winning the Mash and the goal was accomplished. All of this would not have been possible without Jason leading me down the path. Thanks J.

I never realized it was unanimous until I watched to taping that my cousin recorded, and I remember you telling me that after the show. It never sinked in until I watched the video and Dave Liberman make the announcement.

Hey J, when I watched the video Its funny to see how confused everyone was when I just jumped to the front of the stage to hit that MM. Thanks for that tip. I noticed it screwed with them.

I will post up some pics later on today.

Yep, back to work. Its nice to start off your morning doing cardio w/ a TV. Instead of boring LISS cardio sessions I have back at Ping (rec ceneter) w/out TV on the treadmill. Lol. I don't know, we will see. Hopefully we can get it off and get a good full peak in.

[Maryland Muscle]

It was a pleasure to judge Jamin last night. The judges were just blown away! As was I. I was giving the boy shit on this thread about his attention to detail and all the charts but his attention to detail lead to a shitload of detail on his body! Thank you Jamin for bringing a total package that was truly fun to watch and judge. (and move you off to the side and see your face like HUH!) There was no point in having you bust your ass...you won on the 1/4 turns alone! Congrats! You deserved it completly.

Jeff Storch

Thanks Jeff, it was a pleasure to be judged by a great panel of National level competitors like you and Shiloe. Lol. IDK about a total package, I see lots of weakness I need to work on in the coming years. Lol. I'm sure it was noticeable too, I was spaced out ready to get my pose on and then I got moved to the side, I wasn't complaining;).

Again thank you very much, Jeff. It was a pleasure to finally meet you yesterday and to get judged by you.

Jamin Akpan

[Quadsweep]

Thanks Jeff, it was a pleasure to be judged by a great panel of National level competitors like you and Shiloe. Lol. IDK about a total package, I see lots of weakness I need to work on in the coming years. Lol. I'm sure it was noticeable too, I was spaced out ready to get my pose on and then I got moved to the side, I wasn't complaining;).

Again thank you very much, Jeff. It was a pleasure to finally meet you yesterday and to get judged by you.

Jamin Akpan I mean yeah I could critique you. But last night was not the time and this is not the place. You know what body parts are weak and which ones are somewhat overpowering. You lack some balance but you are young and have a great future ahead of you. I am jealous of your youth. I am coming into the latter years of competition after 25 years and you are just taking off. I like being able to help people like yourself who have the fire and will to succede at this sport in a hard core way. That is the gift that 25 years in this sport have given me. I can now pass on the torch so to speak....

...just one thing...I am still dangerous and if we ever meet onstage I will do all I can to beat you! :) Just messin with ya! Well I would but I am messing with you! :hmn:Congrats again!

Jeff

[DAVIDHARDY]

Great job bro! That's awesome; now keep at it and do the same at the Kentucky Muscle in 2 weeks!

[beggs_05]

Congratulations at the Mash. See you at the Kentucky in 2 weeks.

[Maryland Muscle]

I mean yeah I could critique you. But last night was not the time and this is not the place. You know what body parts are weak and which ones are somewhat overpowering. You lack some balance but you are young and have a great future ahead of you. I am jealous of your youth. I am coming into the latter years of competition after 25 years and you are just taking off. I like being able to help people like yourself who have the fire and will to succede at this sport in a hard core way. That is the gift that 25 years in this sport have given me. I can now pass on the torch so to speak....

...just one thing...I am still dangerous and if we ever meet onstage I will do all I can to beat you! :) Just messin with ya! Well I would but I am messing with you! :hmn:Congrats again!

Jeff

Thanks Jeff. My plan is to take a 1.5 years off and pack on some size, really focus on my weak areas: ARMS, HAMSTRINGS, SHOULDERS, CALVES. And to continue to work with Jason in the off-season to ensure the best nutrition plan. I'm thinking about doing the 2011 NPC Cincinnati, NPC Natural Ohio and NPC Pittsburgh. Well see only time will tell. I'm jealous of you size. I am open to any criticism that can help me in this sport, please feel free to speak your mind. I would love that.

Lol. I can't stand a chance against you. lol. You'll make me look like a child, speaking of quarter turns, no need for that you'd have me in Front Relaxed off the bat. lol. Thanks again Jeff, it was nice meeting you. BTW are you planning on competing again next year? North Americans?

[Maryland Muscle]

Great job bro! That's awesome; now keep at it and do the same at the Kentucky Muscle in 2 weeks!

Thanks man. I'll bring my best for last. Last show for another 1.5 years:babyboy:

[Maryland Muscle]

Congratulations at the Mash. See you at the Kentucky in 2 weeks.

Thanks Jake. Yes sir, good luck to you.

[Maryland Muscle]

Cardio
LISS 40 min Treadmill
HIIT 22 min Bike

HIIT cardio was not fun to say the least, but we gotta get this water weight off. It must be done!

[Maryland Muscle]

Just wanna update that morning LISS cardio has been bumped up to an 1hr. Need to get the weight back down from all the water and extra glycogen I'm holding from the Mash. It was long and felt never ending but only 8 more days till the last training session.

[Scoobysnacks]

here are a few I got with my camera its not a very good camera but you get the idea.....

[Scoobysnacks]

front relaxed from night show, again quality a little blurry....

[Maryland Muscle]

Here are some more.
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