Hardc0rehardy5's road to the NGA Florida Natural Championships. [Archive]

DAVIDHARDY

08-13-2009, 10:45 AM

I figured, what the hell, I'll post up my prep and maybe some of y'all can give me some insight as to whether I'm sucking at this or doing ok. I'm about 13 weeks out and I'm sitting at 16% bodyfat(went and got the bod pod test done today) I'm 5'10", 201lbs, so that leaves me with about 170lbs of lean boby mass(I'm gonna be a damn string bean up there lol). I'm going to try and widdle that body fat number down to 4%. I'm going to be changing my diet this week, since I was estimating my body fat at around 12%. I have been eating about 2600 calories a day(190lbm at 14 cal a day), and I'm about to drop it down to 2380(170lmb at 14 cal a day) with a ratio of:

Protein- 50% 300ish grams a day
Fats- 45% 120ish grams a day
Carbohydrates- 5% 30ish grams a day

I've been doing 45 min of low intensity cardio, 5 sessions 1st thing in the morning and one after training one day. I'm going to stick with that protocal and see if my progress keeps up. I started 4 weeks ago at 215 and am now at 201, but I'd like to be losing a little more each week, so that's why I'm changing the diet up. I haven't started fat burners yet, so I can still go there if I stall out. I'm using a lower volume, high intensity approach to weight training. I'll post up my workouts from this week, and then continue from there. Please critique me and let me know if I'm fucking up or doing ok. I'll have to get some pics up here sometime.

ANADROLicfreak

08-13-2009, 10:51 AM

keep it up.looks good.

DAVIDHARDY

08-13-2009, 11:45 AM

keep it up.looks good.

I almost shit when she said 16%. I was like holy fuck, I have a long way to go! Hopefully I can get on down to the 4% range. It's gonna be tough, but I like a challenge!

ANADROLicfreak

08-13-2009, 11:45 AM

16% at the start of your diet aint that bad.you can do it!!!!!!!!!!!!!!!!!!1

Scoobysnacks

08-13-2009, 12:08 PM

I almost shit when she said 16%. I was like holy fuck, I have a long way to go! Hopefully I can get on down to the 4% range. It's gonna be tough, but I like a challenge!

Thats the bod pod though, we as bodybuilders only care about subcantaneous fat not fat around the organs etc. Post pics, we can tell you if you are behind.

Dont forget to refeed or incorporate a cheat or some type of carb spike to keep the thyroid healthy on keto style diet.

DAVIDHARDY

08-13-2009, 12:35 PM

Thats the bod pod though, we as bodybuilders only care about subcantaneous fat not fat around the organs etc. Post pics, we can tell you if you are behind.

Dont forget to refeed or incorporate a cheat or some type of carb spike to keep the thyroid healthy on keto style diet.

That's a relief! I was thinking oh my God I didn't know I was that fat! Maybe I won't cut my calories back again and just stick to what I'm doing now and just add in another cardio session. I just got all freaked out when she said 16% and I'm 13 weeks out(I hate the "oh shit i suck" thoughts that come along with dieting). I have made sure to get my weekly cheat in on Saturday night:yep:. I look forward to it all freakin week. This Saturday I'm heading to Sticky Fingers...I can pratically taste the pulled pork and ribs right now. I'll get a pic up later today or tomorrow. Thanks guys.

DAVIDHARDY

08-13-2009, 12:37 PM

16% at the start of your diet aint that bad.you can do it!!!!!!!!!!!!!!!!!!1

But I've been dieting for 4 weeks now. I must have been a fucking lard ass when I started lol.

Curt James

08-13-2009, 12:52 PM

(snip)
maybe some of y'all can give me some insight
(snip)
so that leaves me with about 170lbs of lean boby mass(I'm gonna be a damn string bean up there lol). I'm going to try and widdle that body fat number down to 4%.
(snip)
I started 4 weeks ago at 215 and am now at 201, but I'd like to be losing a little more each week
(snip)
I'll have to get some pics up here sometime.

Best wishes for your prep, hardc0rehardy5.

No insight, but I'll have questions and comments.

Doesn't matter if you're a "damn string bean up there" so long as you have the right structure.

I've been easily single-digit body fat, but look like garbage with my structure. :p

Post your pics for a true assessment.

Your 4% goal is a great mark to achieve, but your mirror is a better indicator in a way.

Four weeks from 215 to 201 is what, (14 pounds / 4 is) more than three pounds per week?

What's the typical lbs-per-week weight loss for contest preps or does it vary greatly from competitor to competitor?

HCH5, Scooby, Ferris? :)

And is this your first contest?

Again, best wishes, man.

:beerbang:

DAVIDHARDY

08-13-2009, 01:17 PM

Best wishes for your prep, hardc0rehardy5.

No insight, but I'll have questions and comments.

Doesn't matter if you're a "damn string bean up there" so long as you have the right structure.

I'd just like to weigh around 190 with my height, but it'll come with time.

I've been easily single-digit body fat, but look like garbage with my structure. :p

Post your pics for a true assessment.

I'll get one up here in the next day or so; I have to find my camera 1st lol.

Your 4% goal is a great mark to achieve, but your mirror is a better indicator in a way.

Damn good point.

Four weeks from 215 to 201 is what, (14 pounds / 4 is) more than three pounds per week?

I was down 8 pounds in that 1st week, so I have lost 2 pounds a week after that. I just freaked out when the lady said 16% is all.

What's the typical lbs-per-week weight loss for contest preps or does it vary greatly from competitor to competitor?

"They" say 2 pounds a week is a good weight to be dropping for minimal muscle loss.

HCH5, Scooby, Ferris? :)

And is this your first contest?

This is going to be my 2nd contest here in the states. I was horrible at my first one back in 07. I weighed 174, but I had no size or definition in my legs and I couldn't pose worth a shit. Last year, I planned on competing again, but I was overseas, so I did a small show they put on in Balad. I found out about it late and only prepped for 8 weeks and looked way better than I did for my first show lol(weighed 179 and was in decent, but not great shape). I took 4th in that show, but I ersiously should have got third. The guy that got 3rd seriously had fat hanging over his shorts(He didn't wear trunks) lol. I just laughed it off, because I just wanted stage time anyway, and the judges were just a bunch of volunteers anyway. My posing was better as well, but it still needs more work. I'm hoping to get better each time out.

Again, best wishes, man.

Thanks for the luck wishes, Curt.

:beerbang:

Wow, I really have to type something down here even if I answered your questions above. Wierd

DAVIDHARDY

08-14-2009, 02:12 PM

Arnold Press 50*12 60*10 75*6/6
Hammer Strength shoulder press 270*5/5
Behind neck press 135*8 155*6
Machine lateral raise 200*7/6
Reverse pec dec 200*10/10
Bent DB lateral raise 40*8/8
Cable front raise w/ bar attachment 27.5*5 22.5*5
45 Min walk in morning

DAVIDHARDY

08-14-2009, 02:15 PM

Normally, I do legs, but my right knee was killing me, so I swapped the two days

Seated calf raise 180*15 230*12/10
Leg press machine calf press 480*13/12
Leg press machine reverse calf 240*12/12
Weighted ab bench 30*18/18/18
Decline bench crunch 30/30/30
Hanging leg raise 12/12/12
45 min walk in morining
45 min treadmill post workout

ANADROLicfreak

08-14-2009, 02:17 PM

nice workouts.

DAVIDHARDY

08-14-2009, 02:20 PM

Leg extensions 155*25 200*18 245*12/12
Lying leg curl 110*20 140*12 170*7/6
Hacks 360*8 410*8
V-Squat 360*8 410*8
Sumo leg press 990*8/8
1-Leg smith machine squats 90*6/6
Step-ups 185*7/6
Kneeling leg curl 95*6/6
*Adductor machine* 200*10/10
*Abductor machine* 200*10/10
*Glute machine* 190*10/10

stars surrounding execise denotes they were done as a tri-set

ANADROLicfreak

08-14-2009, 02:21 PM

wow getting some cardio in on your weight session lol.

DAVIDHARDY

08-14-2009, 02:22 PM

Incline DB press 70*12 80*10 100*7/6/6
Flat DB press 100*6/6
Decline barbell press 275*3 255*5
Incline DB Flys 65*7/6
Close-grip bench 225*4/5
Decline Nosebreakers 115*4/4
DB Kickbacks 40*8 45*6
Reverse pressdowns 180*8 190*6
45 min walk in morning

ANADROLicfreak

08-14-2009, 02:24 PM

i see your diet is it keto?or close to it?

DAVIDHARDY

08-14-2009, 02:25 PM

Traditional deads- 225*10 315*8 405*5 455*4
T-Bar row 210*6/6
1-arm DB row 110*6/6
Wide pulldowns 220*6-3-2 rest pause
Medium pulldowns 220*6-3-2 rest pause
Underhand pulldowns 220*7-3-2 rest pause
High cable rope squeeze 150*8/8
30 min treadmill post workout

DAVIDHARDY

08-14-2009, 02:28 PM

nice workouts.

wow getting some cardio in on your weight session lol.

i see your diet is it keto?or close to it?

Thank's man. That tri-set at the end of the LEG workout was a pain in the ass...pun intended lol. You're correct sir, keto it is. I only get like 20 carbs a day.

ANADROLicfreak

08-14-2009, 02:29 PM

you may need to start bumping up your cardio a lil each week.what supps are you taking?

DAVIDHARDY

08-14-2009, 02:31 PM

The diet that I am using this week is as follows:

2 meals of 2 scoops of WPI, 2 TBSP homemade nut butter(no homo)
2 meals of 7 oz chicken , 2 TBSP Homemade nut butter(again)
1 meal of 5 eggs, 4 whites
1 meal of 7 oz lean beef, 1 TBSP Olive oil and green salad
5 grams cod liver oil a day and 4 grams fish oil.

ANADROLicfreak

08-14-2009, 02:33 PM

i love my omega eggs.they taste better i swear.have you tried any fat burners?species lipolyze is real good.i have used it before.

DAVIDHARDY

08-14-2009, 02:45 PM

you may need to start bumping up your cardio a lil each week.what supps are you taking?

Yeah, I just added in another 30 min session post workout, so that brings me to 5 hours a wee total. I might go ahead and bump that one up to 45 min as well next week.

I'm currently using:

GABA- 2G BEDTIME
ZINC- 60MG BEDTIME
MAGNESIUM- 1G BEDTIME
B6- 100MG BEDTIME
MELATONIN- 6MG BEDTIME
BCAA'S- 10 G DURING TRAINING
CREATINE- 5G DAILY IN ONE OF MY SHAKES
PSYLLIUM HUSK POWDER- 20G DAILY
BROMELAIN(ONLY 600GDU PER 500MG)- 4 TIMES DAILY
FISH OIL- 4G DAILY
COD LIVER OIL- 5G DAILY

I'm going to get some better bromelain as soon as I use this junk up. I wasn't paying attention when I bought it but oh well. I am looking for a decently priced multi to add in there as well. Fat burners will be reserved for the last 6 weeks if fat loss stalls out and I'm maxed on everything else. I'm also looking into getting some evening primrose oil or borage oil as well.

ANADROLicfreak

08-14-2009, 02:57 PM

DAVIDHARDY

08-14-2009, 03:52 PM

damn son that is some supps lol.i would drop the creatine.makes you hold water too much.another good supp for fat loss is CLA.it is cheap to.optimun nutrition makes a good multi.cheap as well.opti male i think its called.what kind of protein are you taking?

I'm using the cold filtered WPI from www.trueprotein.com. I was planning on keeping the creatine until about 3-4 weeks out because I'm not worried about water retention this far out. I'll look into that ON multi; I just don't know what to really look for in a good quality multi as far as vitamins and doses. There are so many of them out there it's confusing to me lol. I have used CLA in the past and I liked it. I was debating on using that or the primrose or borage oil, I'll just keep reading articles and make a decision soon enough.

DAVIDHARDY

08-14-2009, 03:53 PM

i love my omega eggs.they taste better i swear.have you tried any fat burners?species lipolyze is real good.i have used it before.

I'm gonna wait on the fat burners until I have nothing left in the bag, then I'll use them. I was debating on either Lipolyze or Zero Stim by ALRI.

Scoobysnacks

08-14-2009, 04:03 PM

I see where you were thinking of dropping your diet out of panic. This is where people fuck up. Track your morning DRY weight. After 7 days if you arent down 1.5 to 2 lbs or less if you dont need to lost more than that, then adjust, but if you are losing within the ranges you need to lose per week then dont adjust it for the sake of adjusting it. It will eventually leaed to muscle catabolism or stall out in your progress.

If you arent tracking your morning dry weight START.

1.5 to 2 lbs is usually safe (muscle preservation speaking) to lose per week, but there are other circumstances, such as anabolics, etc that may skew that.

Ss

DAVIDHARDY

08-14-2009, 04:15 PM

ANADROLicfreak

08-14-2009, 04:18 PM

damn liver?hardcore indeed.lol

DAVIDHARDY

08-14-2009, 06:09 PM

damn liver?hardcore indeed.lol

Hell yeah, we eat all kinds of crazy shit on the bayou!

DAVIDHARDY

08-15-2009, 08:24 AM

Sounds like a weird combination to work out together, but I'm too gassed after back to do traps and if I do arms today, my triceps are too sore to do shoulders on Sunday, so that's what I came up with and I like it pretty well.

Incline DB curl 35*12 40*10 50*8/7
Straight bar curl 115*7/5
Double bicep curl 100*6/6
1-Arm cable preacher curl 100*5/5
Plate loaded shrug machine 720*8/8 810*6/5
Rope hammers 180*8/6
*DB Wrist curl* 50*10/10
*DB reverse wrist curl* 20*10/10
45 min walk in morning

DAVIDHARDY

08-15-2009, 08:39 AM

Well, I finally found my camera and took some pictures. Man am I white or what? lol I have a long way to go. Here they are:
27606

27607

27608

27609

Weighed in at 199 this morning.

DAVIDHARDY

08-16-2009, 08:58 AM

Seated Calf raise 90*20 180*15 230*12/12
Machine crunch 155*20/20/20
Standing calf raise machine (whole stack; not sure of the weight, there were 15 unmarked plates) 12/12
Standing reverse calf raise (8 plates) 10/10
Cable crunch (15 plates) 25/25/25
Lying leg raise 20/20/20
Decline crunch 15/15
45 min walk in the morning

Had my cheat meal Saturday evening; went to Sticky Fingers and ate:
1-Fried onions
2-Potato salad
3-Mac n cheese
4-Half rack of Memphis original ribs
5-Memphis original pulled pork, then I came home and had some dessert:
6-5 Oreo ice cream sandwiches.

And now it's back to my diet:-(

DAVIDHARDY

08-16-2009, 09:07 AM

Current supplementation is as follows:

1- GABA 2G AT BEDTIME
2- ZINC 60MG AT BEDTIME
3- MAGNESIUM- 1G AT BEDTIME
4- B6 100MG AT BEDTIME
5- ALRI LEAN DREAMS- BOTTLE DIRECTIONS
6- BCAA'S- 10G DURING WORKOUT
7- CREATINE- 5G DAILY WITH A SHAKE(TRY TO GET IT CLOSE TO A WORKOUT BUT IT DOESN'T ALWAYS WORK OUT THAT WAY)
8- PSYLLIUM HUSK- 20G DAILY
9- BROMELAIN(600GDU)- 500MG 4 TIMES A DAY WITH FOOD
10- FISH OIL- 4G DAILY
11- COD LIVER OIL- 5G DAILY
12- ALRI JUNGLE WARFARE- BOTTLE DIRECTIONS
13- ALRI HYPERDRIVE- BOTTLE DIRECTIONS
14- ALRI ZERO STIM- BOTTLE DIRECTIONS
15- OPTIMUM NUTRITION OPTI-MEN- 1 SERVING BROKEN UP THROUGHOUT THE DAY

DAVIDHARDY

08-16-2009, 09:17 AM

I switched up my diet for the sake of variety. I'm getting in right at 2380 calories a day with a ratio of:
50% protein- roughly 300 grams daily
45% fats- roughly 120 grams daily
5% Carbohydrates- 20-30 grams daily

Meals are as follows:

1- 2 Whole eggs, 7 whites
2- 6 oz chicken breast, 2TBSP Homemade nut butter
3- 2 scoops WPI, 2 TBSP homemade nut butter
4- 6 oz Tilapia, 2TBSP Homemade nut butter
5- 2 scoops WPI, 2 TBSP homemade nut butter
6- 6 oz London Broil, TBSP Olive oil, green salad
or
6- 6 oz 95% Ground beef, TBSP Olive oil, green salad
or
6- 6 oz Beef Liver, TBSP Olive oil, 1/2 onion&habenero pepper
or
6- 6 oz Salmon, TBSP Olive oil, green salad

More than likely, I'll be eating beef two times, salmon 2 times, beef liver 2 times, and my cheat will replace that meal the 7th day of the week. I got sick and tired of just eating chicken and beef, so I added in the liver and fish for variety.

DAVIDHARDY

08-16-2009, 04:04 PM

Fuck I want to puke my damn guts out right about now! Beef Liver has a pungent aroma when you cook it, that's for sure! I can stand the taste of it, but it's cooking it that's killing me lol.

ANADROLicfreak

08-16-2009, 04:15 PM

nice training.you look good for this far out.keep it up.

DAVIDHARDY

08-16-2009, 04:50 PM

Oh God, I just tried to eat the liver and it was disgusting! I forgot that I always ate my chicken livers with KC Masterpiece. Since I'm not Ronnie, I wont be eating any BBQ sauce daily, so no liver for me. It's just beef MEAT and Salmon from here on out. Oh well, I tried.lol

DAVIDHARDY

08-16-2009, 04:52 PM

nice training.you look good for this far out.keep it up.

Thanks man. I just started taking ALRI's EVO-stack and Tri-lean today. Something in that stuff has had me wired up all freakin day. It can't be the hyperdrive that I took at 800 this morning. I mean, I'm sensitive to stims but I didn't know I was that sensitive lol.

ANADROLicfreak

08-16-2009, 05:10 PM

ya you should get a good kick in the butt from that stack.for fat loss of course.

Silidons

08-17-2009, 12:13 AM

DAVIDHARDY

08-17-2009, 07:46 AM

hey man looks like it's goin good.

i saw you use the protein from TP, i just wanted to know if you've ever heard of all the whey? i use their isolate, fat free, no carbs, 25g protein per scoop. on ebay if you search all the whey you can get 25lbs for $140.

i just saw you used the whey + pb meal, and i use that 2-3x a day because it tastes so good. i make a brownie though in the micro. goes great with the cinnamon bun flavor whey.

just wanted to help ya out because i know TP is expensive

Cool, thanks. I'm always looking for a cheaper alternative. Dude, I tried to make a brownie the other day in the microwave and it tasted like shit. I mixed up some peanut butter, WPI, and water. I almost choked lol.

ANADROLicfreak

08-17-2009, 09:49 AM

be carefull with that protein.alot of it has whey concentrate in it,and advertised whey isolate.be careful bro

DAVIDHARDY

08-17-2009, 10:06 AM

be carefull with that protein.alot of it has whey concentrate in it,and advertised whey isolate.be careful bro

Yeah, I was kinda weary of it because it was so cheap. I looked it up on BB.com and it is actually more expensive and it's sweetened with Splenda:no:. I'll stick to my trueprotein, but thanks anyway Obnioxious123. Their scoop is a 28.4 gram serving and only has 24 grams of protein per serving, leaving 4.4 grams unaccounted for, shile truprotein's is a 30g scoop with 27 grams of protein, leaving only 3 grams in a bigger serving. I know that the FDA doesn't require companies to post .5 grams and under on the nutrition content, so it looks like Allthewhey shrunk their serving to meet this standard. I know that it has some sugar in it because it's sweetened with Splenda.

ANADROLicfreak

08-17-2009, 10:22 AM

i was was using dymatizes whey isolate and that shit has concentrate in it.that is false advertising.

DAVIDHARDY

08-17-2009, 10:37 AM

i was was using dymatizes whey isolate and that shit has concentrate in it.that is false advertising.

Yeah, I hate that shit. They should seriously get fucked for that shit! Taking advantage of the consumer; now that's something for the feds to go after, not fuckin steroid users and dealers!

Silidons

08-17-2009, 02:50 PM

Yeah, I was kinda weary of it because it was so cheap. I looked it up on BB.com and it is actually more expensive and it's sweetened with Splenda:no:. I'll stick to my trueprotein, but thanks anyway Obnioxious123. Their scoop is a 28.4 gram serving and only has 24 grams of protein per serving, leaving 4.4 grams unaccounted for, shile truprotein's is a 30g scoop with 27 grams of protein, leaving only 3 grams in a bigger serving. I know that the FDA doesn't require companies to post .5 grams and under on the nutrition content, so it looks like Allthewhey shrunk their serving to meet this standard. I know that it has some sugar in it because it's sweetened with Splenda.
Yeah on my package it says <1g of carbs, so there is probably a small amount.

i was was using dymatizes whey isolate and that shit has concentrate in it.that is false advertising.
Not if you look at the ingredients man. They say isolate on the front - but not if you read the ingredients. I have used both All the Whey's Blend and Isolate - and I got gas on the blend and it was not as fine as the isolate. It's pure Isolate.

As for the brownie, you may have had it in too long or something. Maybe your protein powder does not work well with it, because I had to buy a small tub of Isopure since I ran out of protein, tried to make one, and it was terrible. lol

ANADROLicfreak

08-17-2009, 03:06 PM

ya your right i was taking their elite whey.here is there isolate

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Sku:Product:Qty:PriceTotal 1025Whey Protein Isolate Cold-Filtration + Tropical Blend (Unsweetened) /lb+ **UNSWEETENED** /lb+ **Plain** /lb+ FREE Food Grade Bag /lb
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tp is cheaper.

DAVIDHARDY

08-17-2009, 03:46 PM

ya your right i was taking their elite whey.here is there isolate

ISO-100 (http://www.bodybuilding.com/store/dym/iso90.html)Description (http://www.bodybuilding.com/store/dym/iso90.html)
5 Lbs.
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Sku:Product:Qty:PriceTotal 1025Whey Protein Isolate Cold-Filtration + Tropical Blend (Unsweetened) /lb+ **UNSWEETENED** /lb+ **Plain** /lb+ FREE Food Grade Bag /lb
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tp is cheaper.

Dubya Tee Fuck?

DAVIDHARDY

08-17-2009, 07:10 PM

This was my 1st day taking the ALRI supps, and the Hyperdrive had me running around that damn gym like a madman. I was worked up from 8 when I took it to about 8pm that night. I didn't realize I was so sensitive to stims! I was feeling really good during this workout and actually got stronger from last week. Here it is:

Behind neck press 115*15 135*12 165*7/6
Hammer strength plate loaded shoulder press 270*6/6
E-Z Bar upright row 148*8 155*7
Leaning DB lateral raise 35*10 40*8
Cable bar attachment front raise 27.5*5/5
Reverse pec dec 200*8/8
Lying incline lateral raise 30*8 35*6
45 min walk in morning
30 min treadmill post workout

I really like the bar attachment that connects on both sides of the smaller cable machine for front raises. When I do it, I extend my arms completely over my head like Arnie does with the DB front raises in Pumping Iron. It frys not only my front delts, but it also hits my mids pretty well too. I haven't done the leaning DB raises in ages, and I absolutely loved them!

ANADROLicfreak

08-17-2009, 07:12 PM

i was just showing that bbing.com is still higher than tp lol.sorry

DAVIDHARDY

08-17-2009, 07:22 PM

Today is the 2nd day of taking ALRI's supps and I had yet another great workout! The hyperdrive had worn off by the time I got to the gym, but I still had an amazing amount of energy today! My right knee has been killing me lately, so I have shied away from the squats, but I just had to do them today. While my knee still hurt, I still got in some decent squats. It really kills me when I do the kneeling hamstring curls, but oh well, it'll go away with time...I hope! I had a lot of strength today despite the knee bothering me and I was stronger than last week for the 2nd day in a row! Here's the workout:

Squats 135*15 225*12 315*6 345*5
Sumo deads(bare handed if that really matters) 275*10 315*8 385*7 435*6
Hacks 410*8 450*6
Kneeling leg curl 105*6/6
Leg press w/ feet inside shoulder width 810*8 900*8 990*6
*Lying leg curl* 170*8 185*6
*Leg extension* 295*8/8
**Adductor machine** 200*12/12
**Abductor machine** 200*12/12
**Glute machine** 190*10/10

* surrounding exercises denotes super set
** denotes tri-set

It took me about an hour and 15-20 min to complete this workout. Anytime I do squats and/or deads of any kind, I like to take my time in between sets, because when I first started lifting, I didn't and my lower back suffered. I don't want that to happen again, so I make sure I'm good n ready before I get under or grab onto the weight. I had to stop listing to the stupid cookie cutter magazine workouts and start listening to my body to learn that lesson.

DAVIDHARDY

08-17-2009, 07:23 PM

i was just showing that bbing.com is still higher than tp lol.sorry

LOL, No I was talking about the foreign language:confused:. I can't read that bullshit! :lmao:

DAVIDHARDY

08-17-2009, 07:42 PM

ANADROLicfreak

08-17-2009, 07:43 PM

i dont know how that jibberish got there

Silidons

08-17-2009, 07:52 PM

Great workout man

DAVIDHARDY

08-19-2009, 12:40 PM

One of my most boring days. I actually had to force myself to get to the gym and do it. Legs from the day before completly drained me, but once I got there, I had a good workout. I went up in my weights on the calf exercises and improved my ab exercises as well. Here it is:

Seated calf raise 90*20 180*15 250*10/10
Hack machine calf press 450*10/10
Hack machine reverse calf raise 90*10/10
Weighted bench crunch 40*20 50*20/20
Hanging leg raises 20/15/15
Ab machine 170*12/12/12
45 min treadmill post workout

1-Egg meal
2-Chicken meal
3-Tilapia meal
4&5-Shakes
6-London broil meal

DAVIDHARDY

08-19-2009, 12:42 PM

I just found some of the sheritaki tofu noodles today! I'm gonna make a salmon stir-fry tonight with the noodles instead of the salad! I can't wait to see how it is.

Maryland Muscle

08-19-2009, 10:49 PM

Squats 135*15 225*12 315*6 345*5
Sumo deads(bare handed if that really matters) 275*10 315*8 385*7 435*6
Hacks 410*8 450*6
Kneeling leg curl 105*6/6
Leg press w/ feet inside shoulder width 810*8 900*8 990*6
*Lying leg curl* 170*8 185*6
*Leg extension* 295*8/8
**Adductor machine** 200*12/12
**Abductor machine** 200*12/12
**Glute machine** 190*10/10

* surrounding exercises denotes super set
** denotes tri-set

Impressive lifts. Not doing the Kentucky Muscle anymore:confused:

DAVIDHARDY

08-20-2009, 07:02 AM

Impressive lifts. Not doing the Kentucky Muscle anymore:confused:

Thanks man, no KM for me. You scared me off lol. Naw, I was only doing it to surprise my mom and compete in a show with her, but she isn't going to do it now, so I'm going to do a natural show instead. Good luck bro!

DAVIDHARDY

08-20-2009, 12:30 PM

I had a great workout today. I keep getting stronger as the days go by. I don't know if it's my anticipation because the show is 12 weeks away or the addition of the ALRI supps or a combination of the two, but I'll take it nonetheless. Here it is:

Incline DB Press 70*15 85*10 105*6/6
Incline barbell press 225*4/4/5
Hammer strenghth wide chest machine 360*8 410*6
Flat DB fly 65*8/6/6
DB Decline nosebreakers 90*8 100*6 110*5
Hammer strength plate loaded dip 320*7 340*6
Leaning V-bar cable extension 180*8 200*8

I haven't done the barbell incline in a while, but I just wanted to for some reason. I didn't push it too much, because I didn't have a spotter and didn't want to get trapped under the weight. My chest is extremly sore right now and my triceps are just a little tender.

Meals:
1- egg meal
2- chicken meal
3- 2 cans tuna &2 TBSP Nut butter in place of tilapia meal
4&5- Shakes
6- 6oz Salmon, package of shiritaki tofu noodles, 1 TBSP Olive oil

the salmon stir fry was amazing; I want to make love to the creator of shiritaki noodles lol.

Maryland Muscle

08-20-2009, 01:41 PM

Thanks man, no KM for me. You scared me off lol. Naw, I was only doing it to surprise my mom and compete in a show with her, but she isn't going to do it now, so I'm going to do a natural show instead. Good luck bro!
Lol. Good decision, the KM is gonna be my first non-tested show. It will be different for me but I'm excited and all I can do is do my part and bring my best. Kill the Florida Natural. Good luck with your prep!

DAVIDHARDY

08-20-2009, 01:44 PM

Lol. Good decision, the KM is gonna be my first non-tested show. It will be different for me but I'm excited and all I can do is do my part and bring my best. Kill the Florida Natural. Good luck with your prep!

Thanks man; I plan on trying to qualify for a tier 2 show in Florida. There is one two weeks after that and if I can do good in those, then I'll be able to compete in tier 3 and 4 next year, but I have to get throught the Florida one 1st. Just need to decide if I'm gonna do Novice or Open. You have to win the novice to tier up, or get top 3 in the open; no crossovers from Novice:-(

Maryland Muscle

08-20-2009, 04:26 PM

Thanks man; I plan on trying to qualify for a tier 2 show in Florida. There is one two weeks after that and if I can do good in those, then I'll be able to compete in tier 3 and 4 next year, but I have to get throught the Florida one 1st. Just need to decide if I'm gonna do Novice or Open. You have to win the novice to tier up, or get top 3 in the open; no crossovers from Novice:-(
You got this! Just keep your eye on the prize and stay focused. IMO if you dieted hard and long why not do 2 shows. Good decision, i'll keep an eye on you log.

DAVIDHARDY

08-20-2009, 07:56 PM

You got this! Just keep your eye on the prize and stay focused. IMO if you dieted hard and long why not do 2 shows. Good decision, i'll keep an eye on you log.

The think is that I have to qualify for the 2nd show by winning the novice in the first show. Either that or do the open and place top 3, so I have a decision to make as far as trying to win the novice or going for top 3 in the open since they do not allow novice crossovers.

And thanks for the encouragement bro, that means a lot!

DAVIDHARDY

08-20-2009, 09:32 PM

Once again I got stronger this week from last week. Last week I had a bummed knee, but I was putting up numbers like when I weighed 215 today. I was very pleased with this one:

Rack deads 225*15 365*10 495*10 585*6 635*4
T-bar row 210*7/6
1 arm DB row 120*6/5
Reverse grip barbell row 185*7 195*6
Wide pulldowns 230*7 240*6
stiff arm pulldowns 90*10 100*8
underhand pulldowns 230*6/5
Medium pulldowns 230*6 220*5
45 min treadmill post workout

wore down at the end, but I still pulled a lot of weight today.

DAVIDHARDY

08-22-2009, 02:09 PM

Wierd mix up this friday, but I had a drive ahead of me from South Carolina to Louisiana and wasn't going to have access to a gym Saturday, so this is what I did:leg

Straight Bar curl 45*15 95*10 115*7/6
Leg press machine calf press 480*15/15/15
DB Concentrations 40*6/6
Double bicep curl 110*7/6
Reverse calf 300*10/10/10
Reverse cable curl 140*8/7
Seated calf raise 250*10/10
45 min treadmill post workout

Took me about 25 min to complete this workout. I was running around like a madman in there thanks to ALRI's hyperdrive I took before the gym:beerbang:

DAVIDHARDY

08-24-2009, 07:46 PM

I did 45 min of cardio on Saturday morning, but I didn't have access to a gym, so I did my calves on Friday. I was just lazy and didn't do my abs Saturday.

Behind neck press 95*15 135*12 175*7/5
Leaning DB raise 40*8 45*6
Barbell front raise 70*7/7
Machine Lateral raise 200*6 185*7
Arnold press 80*5/5
Reverse pec dec 200*8/8
Bent DB lateral raise 40*8/8
45min walk in morning
45 Min treadmill post workout

Great workout; was a little drained from a 6 hour drive, but I still made the best of it I guess.

Egg meal
Shake
6oz chicken 1oz mixed nuts
shake
6 oz tilapia 1oz mixed nuts
london broil meal

DAVIDHARDY

08-24-2009, 07:52 PM

Had another good workout today; I'm at a different gym for the next few weeks and I'm getting used to the equipment, but I'm still getting some good workouts.

Leg extension 185*20 245*20 320*12/12
Lying leg curl 100*20 150*15 200*8/6
Sumo leg press 870*8 960*8 1050*6
V-Squat 400*8 490*7 540*6
Feet way out front smith squat(imitates a hack squat) 90*8 140*6/7
Seated leg curl 200*10 230*7
45min walk in morning
30 min treadmill post workout

I started upping the cardio this week. I just said fuck it and am going to be doing 75min a day, 6 days a week and 45 min a day on my cheat day. I'd rather be ready early than try and catch up late in the game, so I'll see how it goes. I still have a lot of time that I can add before I have to resort to doing any pro/veg days and I'm trying to not have to go that route at all.

Curt James

08-27-2009, 12:22 AM

(snip)
Behind neck press 95*15 135*12 175*7/5

(snip)

Had another good workout today(snip)
Sumo leg press 870*8 960*8 1050*6
V-Squat 400*8 490*7 540*6
(snip)
I started upping the cardio this week. I just said fuck it and am going to be doing 75min a day, 6 days a week and 45 min a day on my cheat day. I'd rather be ready early than try and catch up late in the game
(snip)

Inspiring lifts there. :bowdown:

And sounds like a great strategy.

DAVIDHARDY

08-27-2009, 09:00 AM

Inspiring lifts there. :bowdown:

And sounds like a great strategy.

LOL, Thanks Curt. I just try to get stronger each time out and maintain injury-free form. It's getting hard to do all of that damn cardio though, I ain't gonna lie about that.

DAVIDHARDY

08-27-2009, 10:47 AM

I had a good chest and tricep workout yesterday and I'll post it up later. My new favorite food is stevia nuts. I take an ounce of mixed nuts and a packet of stevia and put it in a ziplock bag and shake it up and then get all of the stevia that doesn't stick on the nuts to just sit on the top of the nuts and that shit is heavenly lol!

NATURAL-1987

08-27-2009, 01:52 PM

Sometimes I throw splenda on my natural P.B. to give it some sweetness. I know what your talkin about.SO GOOD!

GENESIS

08-27-2009, 02:34 PM

im an NGA athlete too, good divison. good look Hardy!

DAVIDHARDY

08-27-2009, 03:06 PM

im an NGA athlete too, good divison. good look Hardy!

Thanks man. I'm gonna give it a go and see if I can pick upa pro card in the next few years. You doing the show in Florida?

GENESIS

08-27-2009, 04:15 PM

Thanks man. I'm gonna give it a go and see if I can pick upa pro card in the next few years. You doing the show in Florida?

same thing im going for. no, ive done a show in the midwest twice now. the heart of america classic. good experiences both times. im a youngan, so first time i did the show, i won the teen division, and last year i got 4th in the middles. i may have read it earlier in the thread, but is this your first show?

DAVIDHARDY

08-27-2009, 04:43 PM

same thing im going for. no, ive done a show in the midwest twice now. the heart of america classic. good experiences both times. im a youngan, so first time i did the show, i won the teen division, and last year i got 4th in the middles. i may have read it earlier in the thread, but is this your first show?

This will be my 1st NGA show, but I did an NPC show a couple of years ago and didn't know shit about prepping/posing and got my ass handed to me. I was going to compete last year, but I got deployed, so I did a small show in Iraq. Only had 8 weeks to prep, but it was fun to get up there and get a little more expierence. Not going anywhere any time soon, so now I'm gonna give the NGA a shot and see what comes of it.

DAVIDHARDY

08-27-2009, 04:43 PM

GENESIS

08-27-2009, 05:28 PM

first NGA experience? make sure you come in shredded and dry! thats the biggest thing they look for, and some of the NPC competitors i talked to were suprised at the difference between the shows.

GENESIS

08-27-2009, 05:29 PM

Hurry up and post, your post count is at 666 lol.

phew satan is gone...

DAVIDHARDY

08-28-2009, 08:00 AM

first NGA experience? make sure you come in shredded and dry! thats the biggest thing they look for, and some of the NPC competitors i talked to were suprised at the difference between the shows.

Thanks for the advice; that's what I going for.

DAVIDHARDY

08-28-2009, 08:13 AM

Weighed in at 196 this morning; all that damn cardio is paying off I guess.:drool:

GENESIS

08-28-2009, 03:34 PM

DAVIDHARDY

08-28-2009, 03:43 PM

weight is steadily coming off. nice job, keep it up. whats your game plan for the last week of prep. do you plan on reintroducing carbs within the last few days before the show? or ar you gonna do a fat load?

I'm gonna start eating carbs Thursday, maybe, depending on how I look. I should look good, but who knows. I'm actually gonna research it more and more the closer I get, but as of now, I plan on filling out with white rice.

DAVIDHARDY

08-31-2009, 08:30 AM

Took Saturday completely off; the only thing that I did all day was catch the fish that we fried up with hushpuppies for my cheat meal that night. Was an awesome cheat meal:

Fried fish and homemade hushpuppies
6 ice cream sandwiches
half a pan of brownies

DAVIDHARDY

08-31-2009, 08:36 AM

Sunday, I went up to Metroflex! I had an awesome workout, and I really wish that we had a gym around where I live that we could just go in there and train like we want to without worrying about someone being little bitchasses about dropping weights and grunting a little bit. The atmosphere was awesome with Megadeath and Metallica blaring through the speakers. It was a little warm, but not too bad; 91 with a little humidity. I planned on doing shoulders, but I said fuck taht and did legs. I just had to get in some parking lot lunges! The only yhing that I didn't like was that it was just too dusty and my feet kept slipping, so I was holding back a little on the leg press and hacks, because I wasn't about to slip and fuck myself up! I really like the old ass equipment in there and it hit the muscles differently, but that's to be expected with any different equipment that you use. It was a pretty surreal expierence and I might just shoot down there Thursday and do back! I can really see myself getting an awesome back workout in a place like that! I'll post up my workouts from last week when I can. Gotta pay attention to class now; gotta test today.

GENESIS

08-31-2009, 09:05 PM

DAVIDHARDY

09-01-2009, 09:36 AM

damn thats some heavy cheatin... enjoy!

Hell yeah, go big or go home lol. I'm gonna have one more like this and then I'm gonna start cleaning it up and not eating so much fat at my cheats as the comp gets closer:-(

DAVIDHARDY

09-01-2009, 11:30 AM

Last week

seated calf raise 135*15 225*10/10
standing calf smith machine 450*10/10
leg machine calf press 410*10/10
Reverse calf on leg machine 250*12/10
Ab machine 170*15/15/15
Cable Crunch 230*15/15/15
Roman chair 25/25/20
30 min treadmill am
45 min treadmill post w/o

egg meal
chicken meal (nuts)
tilapia meal (nuts)
shake
shake
97%ground beef w/shirataki noodles 1tbsp olive oil

DAVIDHARDY

09-01-2009, 11:34 AM

Incline DB Press 65*15 85*12 105*6/5
HS Wide chest 410*6/6
Flat DB Press 110*5/4
Parallel bar dips 120*5/4
Ped dec 170*8/6
Flat DB Nosebreakers 95*8 100*6
DB Kicks 45*7/6
Bar attachment pressdowns 200*7/6
Close grip bench 185*7/6
45 treadmill am
30 treadmill post w/o
Don't know why, but I wanted to do close-grip at the end; I was weaker, but it felt good

egg meal
chicken meal (nuts)
tilapia meal(nuts)
shake(nuts)
shake
97%ground beef meal

DAVIDHARDY

09-01-2009, 11:37 AM

Traditonal Deads 225*10 315*10 455*4/4
1-arm DB row 120*6/6
Rack deads 535*4/4
Wide pulldowns 235*8/8
Underhand pulldowns 235*6/6
75 min stairmaster post w/o

gym was packed and they don't have a lot of back stuff, so I made the best of it.

egg meal
chicken meal(nuts)
tilapia meal(nuts)
2 cans tuna, 2tbsp butter
shake
salmon w/shirataki noodles, zucchini, onion, red cabbage, and 1tbsp olive oil

DAVIDHARDY

09-01-2009, 11:42 AM

Incline DB curl 35*12 40*10 50*8 55*6
seated calf raise 100*20 200*10/10
cable curl 155*8 170*7
dbl bicep curl 100*6/6
1 arm preacher 40*6/6
leg raises 25/20
hs shrug machine 380*12/10
roman chair 30/30
high rope pull and squeeze(traps) 170*9 185*7
rope hammers 185*7/7
1 hour stepmill am
15min stepmill post w/o

egg meal
chicken meal(nuts)
97%ground beef, shirataki noodles, cabbage, zucchini, onion, TBSP olive oil
tilapia meal
shake
shake
can of tuna, TBSP butter (was up later, so I ate an extra small meal)

DAVIDHARDY

09-01-2009, 11:45 AM

Metroflex workout

leg ext 10*20 20*20 stack*12/12
lying leg curl 9*15 14*8/6
hacks 360*6/6
sumo deads 315*8 455*5/4
leg press 810*8/6
parking lot lunges 135*10 185*8
75 min treadmill later in the evening

egg meal
chicken meal
shake (nuts)
shake
97%ground beef 1oz nuts

DAVIDHARDY

09-01-2009, 11:48 AM

Seated DB Press 45*15 60*12 75*10 80*6/6
behind neck press 175*6/6
DB lateral raise 45*7/7
Arnold press 80*5/4
bent DB lateral raise 45*8/7
Reverse pec dec 200*8/8
75 min walk post w/o

egg meal
tilapia meal(nuts)
chicken meal(nuts)
shake
shake
flank steak meal

DAVIDHARDY

09-02-2009, 10:23 AM

I'm getting about sick and fucking tired of doing cardio! The end lol

DAVIDHARDY

09-02-2009, 01:10 PM

Seated calf raise 190*12/12/12 (I hate this wobbly bastard!)
hanging leg raise 25/20/15
Roman chair 30/25
Leg machine calf press 410*15/15
Reverse calf 250*12/12
ab machine 170*15/15
45 min walk in morning
30 min treadmill post workout

shake
egg meal
tilapia meal(nuts)
chicken meal(nuts)
shake
flank steak meal

DAVIDHARDY

09-02-2009, 01:15 PM

Incline DB Press 70*15 85*10 105*6/5
flat bench 255*5/4
decline 255*6/5
HS Wide chest 410*4 400*4
Incline DB flyes 60*6/5
Weighted dips 100*6/5
roman chair nosebreakers 115*6/6
leaning rope extensions 170*6/5
seated 1 arm overhead cable extension 60*6/6
75 min treadmill in morning

Did this workout with only 2 meals in me and I was surprised that I was able to match my strength last week. I'm tired of this fucked up schedule, but next week will be back to normal and I can start whining about something else lol.

Egg meal
shake
tilapia meal(nuts)
chicken meal(nuts)
shake
salmon meal with shiritaki noodles

DAVIDHARDY

09-04-2009, 10:28 AM

Traditional deads 225*10 315*10 455*4/4 (no straps)
1 arm DB row 120*7/6
bent barbell row 205*6/6
underhand bent barbell row 185*7/6
wide pulldown 250*6/5 (got a little sloppy on the last rep)
medium pulldown 230*5 220*5
underhand pulldown 220*5/5
donkey calf raise 500*12/12 600*10/10
75 min treadmill in morning
20 min stepmill post workout

egg meal
tilapia meal(nuts)
shake
shake
chicken meal(nuts)
salmon meal

I felt really good for this workout.:yep: I was stronger and I haven't done barbell rows in a while so they were a nice change to add in there. I absolutely love doing donkey calf raises and I wish that one of the 5 gyms that I go to back home had one, but no such luck. I've only seen the machine in 2 gyms before, but I love to use it when I can. I could just ask some random guy to hop on my back at the gym but...yeah...about that...
:no:

DAVIDHARDY

09-04-2009, 10:39 AM

Weighed myself this morning and my weight is down another 2 pounds this week! 194 at 9 weeks out. I'm starting to see cuts in the side of my leg where my hamsrting and quads seperate and I'm also seeing my glutes seperating from my hams! No where near shredded glutes yet, but that's the goal and I'll settle for nothing less. I'm hoping that they'll start showing in 6 weeks so that I don't have to do anything stupid like pro/veg days or 3plus hours of cardio a day. That shit would absoultely suck balls! I'm going to keep my cardio at 75 min a day as of now and this will be the last Saturday that I do not have access to a gym for about a month, so I will enjoy that day completly off. I will be back to working my calves and abs next saturday again and I'm going to be adding another 45 min cardio session on that Saturday as well. I still have a lot of time left and besides that one week that I only lost a half a pound, I haven't seen any stall in my progress so my spirits are still high! Cant wait for my cheat meal tomorrow; I'm thinking Olive Garden and their never ending pasta!

DAVIDHARDY

09-04-2009, 01:33 PM

barbell curl 45*12 85*10 115*6/6
incline db curl 50*6/6
drag curl 95*5/5
1 hand preacher curl 100*5 90*6
db shrug 120*10/10
high rope row squeeze 150*10/10
rope hammers 150*8/6
barbell wrist curl 100*10/9
reverse barbell wrist curl 45*10/8
45 min walk in morning
30 min stepmill post workout

only had one meal in me when I went to the gym today, so I wasn't feeling as strong as normal, but I wasn't really feeling weak either. I was talking to a guy for a while today, so that kinda fucked up my rythm, but I still got a good workout and helped someone out in the process. I used the stairclimber thing that is a rotating set of stairs and that thing kicked my ass! Never have used one of those before, but I'd use it all the time if one of the gyms back home had one, but oh well I'll be just fine with the regular one and a treadmill.

egg meal
tilapia meal
chicken meal
shake(nuts)
shake(nuts)
top round steak beef meal

cant wait to eat whatever the fuck that I want to tomorrow night and surprisingly, I don't have it all planned out lol.

Northman

09-04-2009, 01:50 PM

You get to work out at the THEE metroflex?

GENESIS

09-04-2009, 02:14 PM

damn how do you workout 6 days a week. i get so tired and out of it if i do that

DAVIDHARDY

09-05-2009, 01:42 AM

damn how do you workout 6 days a week. i get so tired and out of it if i do that

Well one of those days is just a calf and ab day, so that's basically an off day lol. I usually go everyday and have 2 calf and ab days a week.

DAVIDHARDY

09-05-2009, 01:46 AM

You get to work out at the THEE metroflex?

Yeah, it was pretty cool. Nice to just be able to do what the hell ever I wanted to.

Northman

09-06-2009, 02:59 PM

Ever ask Branch for a spot? lol

DAVIDHARDY

09-08-2009, 07:06 AM

Ever ask Branch for a spot? lol

LOL, No one was there since it was 2 in the afternoon on Sunday. It would have been cool to see a Branch or Big Ron, but oh well. The manager was a cool dude(Crazy bastard. x-seal and marine lol) and we shot the shit for like an hour after I was done.

DAVIDHARDY

09-08-2009, 07:32 AM

I had to catch up today and do two body parts since I was traveling all day Sunday and missed out on the gym.

Military press 135*12/12 165*7 175*5
arnold press 80*5/4
HS Shoulder press 270*4/4
DB Leaning lateral raise 40*8/7
Barbell front raise 75*6/6
Bent DB Lateral raise 45*8/6
Reverse pec deck 200*8/8
60 min treadmill post workout

V-squat 180*12 270*10 410*7 450*6
hacks 450*5/5
sumo leg press 900*8 990*6/5
kneeling leg curl 105*6/6
lying 1 leg curl 60*5/5
leg extension 295*10/10
adductors 200*10/10
abductors 200*10/10
glute machine 190*10/10
45 min treadmill post workout

egg meal
tilapia meal
shake
shake
chicken meal
london broil meal(nuts)

That was a hell of a day, but I was able to go twice, so it wasn't so bad. I still have 45 min of cardio to make up for the day of travel on Sunday, so I'll probably just do 2 45 min sessions on Saturday instead of one.

DAVIDHARDY

09-08-2009, 01:10 PM

Was a really good one; about a 3 1/2 hour cheat this time. If I suck at weight loss this week, then I'll take it back down to two weeks, but if not, then I'm going to a 6 hour refeed with a big bowl of ice cream to top it off on Saturday. Figured I'd give the refeed approach a shot and see if it works better than the one nasty cheat.

Here it is:

Ribeye
Small pork chop
Pinto beans
Small potato
honey bun
chocolate moon pie
Bowl of fruity pebbles
Bowl of cinnamon toast crunch
Handful of vanilla wafers
Cookie dough blizzard from DQ
Brat(sausage only)
Hot link(sausage only)
Small piece of garlic bread

That was one huge nasty cheat meal. This week, I plan on eating a meal with a cup or two of brown rice, then a meal of some bbq chicken thighs and bbq baked beans and a bowl of ice cream after that. If I didn't make much progress from the big cheat last wek, then I'll skip the bbq baked beans and rice meal and just eat the rice with my chicken and have some ice cream afterwards, but I don't think that I'll have a problem losing weight this week. I'm just trying to get away from gorging and feeling like shit and tossing and turning all night.

DAVIDHARDY

09-09-2009, 10:10 AM

Leg press machine calf press 480*15/15/15
Ab machine 170*20/20/15
Reverse calf 240*15/15/12
Cable crunch 200*20/20/20
Weighted bench crunch 50*15/20/20
45 min rotating stairs post workout
30 min treadmill post workout

egg meal
tilapia meal
chicken meal
shake
shake
salmon meal with shiritaki noodles, cabbage, zucchni, and jalapeno in place of salad

ANADROLicfreak

09-09-2009, 10:34 AM

hope your contest prep is going smoothly.

DAVIDHARDY

09-09-2009, 11:15 AM

hope your contest prep is going smoothly.

Thanks man. Things are going good. I fuckin hate doing cardio, but only nine more weeks...fuck! LOL. I'll have some pics up later today when my internet gets fixed at the house, assuming that the damn dude can fix it.

DAVIDHARDY

09-09-2009, 09:13 PM

Had about 5 min earlier, so I took a few updated pics. I weighed about 197 when I took them, so I had abut an extra 4 or so pounds of water on me when they were took. About 8 1/2 weeks out here:

30475

30477

30478

30479

30480

30481

30482

30483

P.S. I Haven't posed since December, but I'm gonna start practicing next week, so they'll be better.

DAVIDHARDY

09-14-2009, 10:46 AM

Incline barbell press 135*15 165*12 225*5/5
Incline DB press 105*4/4(shoulder felt really unstable)
HS Wide chest machine 410*6/5
Priest dips 8/7
Flat DB flys 60*6/6
Decline DB Nosebreakers 115*5/4
Rope pressdowns 160*6/6
DB Kicks 45*6/6
30 min treadmill am
30 min rotating stairs am
30 min rotating stairs post workout

egg meal
tilapia meal
chicken meal
shake
shake
london broil w/shiritaki

DAVIDHARDY

09-14-2009, 10:50 AM

T-bar row 105*15 175*10 210*7/6
Bent barbell row 205*6/6
Narrow low row 250*5 230*6
Wide pulldown 230*7/6
Underhand pulldown 230*7/6
Stiff pulldowns 160*8 180*6
30 min rotating stairs post workout
60 min treadmill post workout

Felt kind of weak today, but I still got in a good one.

egg meal
chicken meal
tuna meal
shake
shake
salmon w/shiritaki

DAVIDHARDY

09-14-2009, 10:54 AM

Nautilus shrug machine 540*12 630*12 720*8/8
Upright row w/e-z bar 155*6/6
lying incline curl w/e-z bar 75*10 95*6/6
barbell curl 115*6/6
1 arm cable curl 37.5*7/6
rope hammers 82.5*6/6
DB Wrist curl 50*12/12
DB Reverse wrist curl 25*9/8
15 min rotating stairs am
45 min treadmill am
30 min walk post workout

shake
tuna meal
chicken meal
egg meal
london broil w/1oz mixed nuts
shake w/1oz nuts

DAVIDHARDY

09-14-2009, 10:59 AM

seated calf raise 90*20 180*12 230*10/10
leg press machine calf press 390*12/10
ab machine 120*15/15
**double crunch ** 30/30
**jacknife** 20/20
****bicycles****20/20
****hanging leg raises****15/15
45 min walk am
30 min treadmill post workout

egg meal
tuna meal
shake
chicken meal
shake
cheat meal

DAVIDHARDY

09-14-2009, 11:07 AM

Had a good cheat meal this week. It was more controlled than last week's cheat and next week will be even more controlled. I'm gonna start making the meals smaller and eventually eliminate the cheat alltogether 2 weeks out. That's gonna suck, but oh well, it's part of it I guess.

The meal was:

2 dark meat bbq chicken quarters
bbq baked beans(made with low sugar bbq sauce and ground beef)
potato salad
hot fudge brownie sundae

Probably had about 300-400 carbs there. Gonna limit myself to 300 next week.

DAVIDHARDY

09-14-2009, 02:08 PM

I got tired of eating the same old shit, so I changed it up a little once again. The macros are right around 315 P, 120 F, and 20 C.(53%P, 44%F, 3%C) I also removed the egg yolks and started using olive oil in my shakes instead of my butter and I'll have either the butter or nuts for a couple of meals. I found some olive oil mayo and am using that when I want a different tuna taste. Here's the plan:

1) 12 egg whites, 1 TBSP Olive oil, 4 g fish oil, 5 g cod liver oil
43P, 23F

2) 6 Oz chicken breast, 1 oz nuts(can sub nut butter as fat source)
57P, 21F, 3C (56.5P, 22.5F, 2.5C)

3) 2 Cans tuna, 3TBSP olive oil mayo, 2TBSP Sugar free pickle relish(can use 1oz nuts or 2 TBSP nut butter as fat source)
55P, 17F, 2C (58P, 17F, 3C OR 57.5P, 18.5F, 2.5C)

4) 2 Scoops WPI, 1TBSP Olive oil, 1TBSP Sugar free chocolate syrup
54P, 14F, 2.5C

5) Repeat shake (or use 2TBSP nut butter and no syrup for variety)
54P, 14F, 2.5C (59.5P, 16.5F, 2.5C)

6) 6 Oz salmon, shiritaki noodles, cabbage, zucchini, onion, 1TBSP Olive oil
43P, 23.5F, 10C

6) 6 Oz salmon, salad, 1TBSP Olive oil
43P, 22.5F, 8C

6) 6 Oz lean beef, shiritaki stir fry, 1TBSP Olive oil
50P, 27F, 10C

6) 6 Oz lean beef, Salad, 1TBSP Olive oil
48P, 26F, 8C

I'll get anywhere from 2365-2445 calories a day. Usually, I'll be on the lower end of that, but for the sake of variety, some days I'll be close to 2445. That's about 14 cal per lb at 170lb of lean body mass. I over guessed the carbs on the last meal of the day; I'm not using that much veggies, but just to be safe, I went high on the estimate.

DAVIDHARDY

09-14-2009, 02:14 PM

Military press 135*12/12 165*6 175*5
HS Shoulder press 270*4 250*6
Machine lateral raise 185*6/6
Cable front raise 60*6/6
Bent cable lateral raise 80*6/6
Reverse cable crossover 50*8/8
45 min treadmill post workout
40 min treadmill afternoon

egg meal
chicken meal (nuts)
shake (olive oil)
tuna meal (Butter)
shake (Olive oil)
salmon w/shiritaki

DAVIDHARDY

09-14-2009, 08:13 PM

Weighed about 194 here:

31084

31085

31088

31089

31090

DAVIDHARDY

09-14-2009, 08:18 PM

31092

31093

31094

31095

31096

31097

Squat bar left my upper back all red lol

DAVIDHARDY

09-16-2009, 12:31 PM

Had a great leg day. I took a hyperdrive before the gym and was running around in there like a mad man. It took me about 75 min to complete this workout, but leg day usually takes me longer because I take more rest and it takes some time moving all of those plates from machine to machine...lol

Squats 185*12 245*10 345*6 365*4
V-Squat 450*7 500*5
Leg extensions 290*10/10
Hack squat 450*6 500*5
Sumo leg press 990*6/5
Lying leg curl 170*8 185*6
Lunges 185*8/8
**Adductors** 200*10/10
**Abductors** 200*10/10
60 min treadmill am
25 min rotating stairs post workout

egg meal
chicken meal(nuts)
tuna meal(mayo)
shake(EVOO)
Shake(EVOO)
Salmon w/ salad

DAVIDHARDY

09-16-2009, 12:35 PM

leg press machine calf press 480*15/15
reverse calf 240*15/15
**cable crunch** 220*25/20
**bicycles** 25/25
****hanging leg raise****15/15
****weighted bench crunch****50*15/15
35 min treadmill am
25 min rotating stairs noon
25 min treadmill post workout

shake(EVOO)
egg meal
chicken meal(nuts)
tuna(mayo)
shake(EVOO)
ground beef w/salad

NATURAL-1987

09-16-2009, 12:45 PM

31092

31093

31094

31095

31096

31097

Squat bar left my upper back all red lol
Man that side tri is sooo much better. :yep:

DAVIDHARDY

09-16-2009, 01:29 PM

Man that side tri is sooo much better. :yep:

Thanks man; going to go sit in the bod pod and see how much body fat I've lost since 13 August when I was 16% at 201. I'm thinking I'm around 12% now, but I'll find out in about 30 min.

DAVIDHARDY

09-16-2009, 02:28 PM

Just got back from the Bod Pod and I'm very pleased with the gains that I have made so far.

Back on August 13th, I weighed 202(mid day weight) with 16% body fat. That equates to 169.5lbs lean body mass and 32.5lbs of fat.

Today, I weighed 195(mid day weight) with 12.5% body fat. That equates to 170.7lb lean body mass and 24.3lb of fat.

So, in 5 weeks, I lost 7lb total; 8.2lb of fat lost and 1.2lb of muscle gained! I am planning on being around 4-5% by the show(7 Nov), so I have to keep turning up the volume each week. I'm currently doing 85 min of cardio a day and am planning on adding 10 min a week until I get to 120 min a day and I'm also going to play with my diet a little each week to get it closer to 12 calories per pound of lean body mass. I'm currently eating right at 14. I plan on using another bottle of JW and Zero-stim starting the week after next. When I get back on the Zero-Stim, I am going to cut the TX back to just 2 pills a day. When I start the JW again, I am going to keep taking the PA the way that I am and when the JW is finished, I'll start the restore. That should take me right into the week of the show and keep torching the fat and holding/gaining muscle!

Bacon Boy

09-17-2009, 09:04 AM

Officially subbed and watching this thread bud, I'll help you from here instead the am I behind???

DAVIDHARDY

09-17-2009, 09:25 AM

Officially subbed and watching this thread bud, I'll help you from here instead the am I behind???

Cool man, thanks. I figure I need to be losing 3 lb of fat a week to make it to 4-5%, so hopefully I can get it done.

DAVIDHARDY

09-17-2009, 09:32 AM

I just read your post about the high fish oil, and I forgot to mention that 3 days a week, I'll actually be eating red meat in place of the Salmon, so I won't be getting that much all of the time.

DAVIDHARDY

09-17-2009, 01:09 PM

I just did a little research and my resting metabolic rate is right at 2050 cal a day. Weight training eats up about 200 calories in 50 min. Every hour of low intensity cardio uses about 500-600 calories, estimated for the elliptical and stairmaster. All of that is according to this site:

http://www.fatburn.com/free_tool_activity_burn.asp (http://www.fatburn.com/free_tool_activity_burn.asp)

I'm sure that it's not spot on, but it gives me an idea of what to do.

If I'm doing 100 min a day, that should be around 800-1000cal a day from cardio alone. Add in a weight session for another 200 and I'm at or above the 1000 deficit that Scooby recommended(assuming this site is somewhat correct). That's not including what I do at work and just moving around all day as well, so I should be good to reach my goal of 4-5% correct? I am going to keep adding in 10 min each week just to be on the safe side. I am also going to try to do 3-4 sessions of cardio a day because I think that it would be more advantageous, metabolically speaking, to do it that way. Morning, noon, post workout, and pre-bed. I am trying to stay away from pro/veg days alltogether, but if at 4 weeks out, I'm not trucking along like I should, then I am going to use them starting in a 2PV, 2PF approach and eliminate my cheats then as well. That shit is gonna suck, but crunch time means business. Moral of this fucking story is don't get so GD fat in the offseason next time!

DAVIDHARDY

09-18-2009, 01:29 PM

incline barbell press 135*20 185*12 245*4 235*4
hs wide chest 410*5/4
incline db flys 60*6/6
weighted dips 115*5/5
hs plate loaded dip machine 270*8 320*6
decline e-z bar nosebreakers 115*5/5
reverse grip pressdowns 180*8 200*6
45 min treadmill am
40 min treadmill post workout

egg meal
tuna meal(EVOO Mayo)
chicken meal(nuts)
shake(EVOO)
sjake(EVOO)
Salmon w/salad

Wrist was sore so that sucked

DAVIDHARDY

09-18-2009, 01:41 PM

Diet changed and I started to do more cardio today. I am going to be doing a minimum of 120 min a day and I'll get some bonus time in there when I can. I changed my diet to 260 protein, 107 fat, and 10ish carbs. I feel that I am behind and need to bust my ass to catch up, so I made those changes to do so.
Here is the meal plan:

1- 2 whole eggs, 8 whites, 1Tsp cod liver oil, 2g fish oil
41.5P,17F
2- 5oz chicken breast, 1oz nuts
50.5P,19F,3C
3- 6oz tuna, 2TBSP EVOO Mayo, 1TBSP Sugar free relish, 1Tsp cod liver oil
42.5P,16F,1C
4- 1.5 Scoop WPI, 1TBSP EVOO, 3g fish oil
40.5P,17F
5-1.5 Scoop WPI, 1TBSP EVOO, 3g fish oil
40.5P,17F
6- 5.5oz Salmon, 1TBSP EVOO, Salad
39.5P,21.5F,5C

That's about 2050 cal daily. I'm still using the TRI-Lean and EVO-Stack from ALRI as well. I upped the fish oil to try and drop the hell out of some fat in the next 6 weeks, so hopefully I can whip my ass into stage shape. I'm pretty confident that I can, but only time will tell.

DAVIDHARDY

09-18-2009, 01:46 PM

Rack deads 225*12 315*10 455*10 545*8
HS Plate loaded row 230*8 250*8
wide pulldowns 230*6/6
underhand pulldowns 230*6/5
narrow low row 230*5/5
stiff pulldown 180*8 190*7
60 min treadmill noon
30 min elliptical pre workout
30 min stairs post workout
30 min stairs evening

egg meal
tuna meal
chicken meal
shake
shake
salmon meal

Got an extra 30 min of cardio in thursday, so I was glad I was able to do that. I tell you what, when my head hit the pillow, I was out and didn't wake up until about 7 hours and 45 min later, about 30 min before my alarm went off.

DAVIDHARDY

09-21-2009, 09:01 AM

I was in a hurry in the gym, so I didn't really do forearms...I'll survive I think. Used a different gym, so I got to use some different equipment and it hit me differently; I was sorrrre the next day.

Cable upright row 120*15 160*12 190*8/7
High rope squeeze 170*8/8
Scott curl 75*10/10 95*6/6
Narrow preacher curls 95*7/6
cable concentrations 70*6/6
rope hammers 170*5 160*5
30 min elliptical am
30 min stairs am
45 min staris post workout
45 min elliptical evening

egg meal
chicken meal
tuna meal
egg meal
shake
salmon meal

DAVIDHARDY

09-21-2009, 09:08 AM

I love the calf and ab days!

Seated calf raise 180*15 230*10
hack squat calf raise 360*10/10
leg machine reverse calf 240*12/12
**cable crunch** 220*25/20
**double crunch** 30/30
***leg raises*** 15/15
***weighted bench crunch*** 50*20/20
****jacknives**** 20/15
****bicycles**** 15/20
60 min walk am
30 min stairs pre workout
30 min elliptical post workout
30 min elliptical evening

egg meal
tuna meal
chicken meal
egg meal
shake
cheat

DAVIDHARDY

09-21-2009, 09:12 AM

Haven't ever done shoulders at this gym. They had a nautilus shoulder press machine that I used and like it; it changed up the angle a little from the hammer strength machine that I usually use. It was more upright than the HS version. I liked it, but then I just went into regular old tried and true free weights after that.

Nautilus shoulder press 90*15 180*12 270*6/6
Arnold press 75*4/5
Bent lateral raise 45*8 50*6
machine lateral raise 185*8 200*6
DB Front raise 40*8/6
DB Lateral raise 40*8 45*6
30 min elliptical am
45 min stairs noon
60 min elliptical post workout

egg meal
chicken meal
shake
tuna meal
shake
salmon meal

DAVIDHARDY

09-21-2009, 09:19 AM

Well, I had a good cheat meal; not too much shit and a little more controlled. I didn't want to puke afterwards, but I got more than my fill lol.

I had:

2 pecan waffles(belgian style)
3 big blueberry pancakes
1/2 pound of bacon
handful of cashews and pecans
2 glasses of chocolate milk(made with sugar free syrup)

I lithtly covered the pancakes and waffles with butter and syrup. Made it all homemade, so I probably wound up with about 300 carbs in that meal and a lot of fat. I'll probably do the same meal next week, but I'll skip on the bacon and eat egg whites instead and I'll leave out the butter on the pancakes and waffles and use lower sugar syrup. That shit was really good!

Bacon Boy

09-21-2009, 10:04 PM

Half pound bacon lol

DAVIDHARDY

09-22-2009, 06:26 AM

Half pound bacon lol

Hell yeah; that shit was good! Might make the same thing this week or maybe a sheppards pie and have a pancake or two for dessert:yep:

Bacon Boy

09-22-2009, 08:40 AM

DAVIDHARDY

09-22-2009, 09:17 AM

Good shit man have you noticed you while you are sleeping you are sweating an ass ton or anything, I slept for 12 hours yesterday and woke up weighing a lot lighter... Now I dont know what I am going to do I was at target weight now I am way below!

Yeah, I usually weigh about 4 lbs lighter in the morning than I do before I go to bed. I don't know if I'm sweating it all out or if my body is just using it(if that makes any sense). I know that I'm not taking a 4 pound piss 1st thing though, that's for sure.

Bacon Boy

09-22-2009, 09:53 AM

That would be pissing a half gallon if you were lol

DAVIDHARDY

09-22-2009, 06:20 PM

This Saturday I'm making sheppards pie and pecan waffles for my cheat meal. I've been craving the shit out of some fucking red meat and I like cheese so I'll knock them out in one shot. Not a lot of carbs in the sheppards pie since there's just a small layer of mashed potatoes on top, so I'll go with the pecan waffles to wash it down. I got some sugar free syrup, so it's gonna be semi controlled and I might pick up some butter spray to use instead of melting it and pouring it on there. I'm gonna use 97 lean ground beef for the meat. The meal won't be as calorie dense as it has the potential to be, but it'll be satisfying that's for sure!

DAVIDHARDY

09-23-2009, 08:32 AM

Relly didn't want to go, but I drug my ass in there and had an amazing workout:

Sumo deads 225*10 365*8 455*4/4
lying leg curl 185*8/7
Kneeling leg curl 105*6/6
leg press 900*6 990*5
hacks 500*7/5
Leg extensions 290*10/10
***adductors*** 200*10/10
***abductors*** 200*10/10
30 min treadmill post workout
60 min elliptical am
60 min elliptical noon

egg meal
chicken meal
egg meal
tuna meal
shake
salmon meal

DAVIDHARDY

09-23-2009, 08:36 AM

My knee was still hurting from the kneeling leg curls yesterday, so I didn't do seated calf raises because that bothers it too.

**leg machine calf press** 480*15/15/15
**reverse calf** 240*15/15/15
***leg raises*** 20/20
***double crunch*** 30/30
****cable crunch**** 220*15/20
****bicycles**** 20/20
*****weighted bench crunch***** 50*20/20
*****jacknives***** 15/15
60 min elliptical noon
30 min stairs post workout
30 min treadmill post workout

egg meal
chicken meal
egg meal
tuna meal
shake
salmon meal

DAVIDHARDY

09-23-2009, 08:41 AM

This morning I weighed 187lbs. I'm down 3 pounds already this week, and I'm afraid that some of that could be muscle, so I'm gonna make a couple of slight adjustments to my diet, but nothing major.

I'm gonna bumb my shake up to 2 scoops instead of 1.5 and I'm gonna eat 6 oz of salmoon instead of 5.5 oz and take my chicken to 5.5 ounces instead of 5oz. Nothing major, just about 20 more grams of protein a day and about 1 gram of fat. If I need to in a week, then I'll take this back out; just playing and trying to figure it all out.

GENESIS

09-23-2009, 12:25 PM

whats your red meat intake like?

DAVIDHARDY

09-23-2009, 12:44 PM

whats your red meat intake like?

Nothing right now. I was behind so I just started eating salmon every day. I usually don't cut it out totally, but I was at 12.5% 8 weeks out, so I dropped it and opted for the salmon for extra fish oil to strip the fat away quickly. I am eating some on my cheat meal from here on out though lol.

GENESIS

09-23-2009, 12:51 PM

DAVIDHARDY

09-23-2009, 01:08 PM

when eating red meat, and salmon make sure to take the already present fat into account when adding up your daily totals. may need to back down on the almonds or PB in half or so when eating with those meals, so dont forget that. do you know what i mean by this post?

Yeah, I got you. I posted my diet up in here a few posts back. I'm getting about 2050 calories with about 105 fat and 260 protein right now.

DAVIDHARDY

09-23-2009, 01:09 PM

when eating red meat, and salmon make sure to take the already present fat into account when adding up your daily totals. may need to back down on the almonds or PB in half or so when eating with those meals, so dont forget that. do you know what i mean by this post?

With my salmon meal, I am only getting in 21 fat grams that meal.

GENESIS

09-23-2009, 01:17 PM

Yeah, I got you. I posted my diet up in here a few posts back. I'm getting about 2050 calories with about 105 fat and 260 protein right now.

ya when i was dieting for summer last year, i was forgetting to calculate the added fat in the steak, and samlon, in addition to the almonds i was eating in the meal. i was trying to keep it at about 15-17 grams of fat per meal, and with the fattier protein portions i was getting close to 25 grams instead. so it took me like 3 extra weeks to really get in good shape. my macros were off by close to 70 grams of extra fat. now it was good fat, so once i made the adjustment everything hummed along nicely, but i was wondering why i was hitting a wall. good to know you got that taken care of in advance lol.

DAVIDHARDY

09-23-2009, 01:21 PM

ya when i was dieting for summer last year, i was forgetting to calculate the added fat in the steak, and samlon, in addition to the almonds i was eating in the meal. i was trying to keep it at about 15-17 grams of fat per meal, and with the fattier protein portions i was getting close to 25 grams instead. so it took me like 3 extra weeks to really get in good shape. my macros were off by close to 70 grams of extra fat. now it was good fat, so once i made the adjustment everything hummed along nicely, but i was wondering why i was hitting a wall. good to know you got that taken care of in advance lol.

Thanks man; good lookin out! I am down to 187 this morning from 190 on Saturday! Do you think that I could be losing muscle this week? I've actually gained a pound during the last 5 weeks, but I upped my cardio to 2+ hours a day now to turn it up for the home stretch. I was thinking about adding in another few grams of protein just to be safe. Nothing major, just like another ounce to the salmon meal and use 2 scoops of protein in my shake rather than 1.5. Make sense or should I just stick with this?

GENESIS

09-23-2009, 01:24 PM

DAVIDHARDY

09-23-2009, 01:28 PM

easiest way to tell if your losing muscle is your lifting. if your strength has gone down AT ALL that is a sure indicator that you would be. whats you life out side the gym are you normally sedentary? or do you have an active job that requires alot of movement? i base my carb totals off of that.

I mostly sit at the computer all day at my job. My strength is still there and it has actually been going up believe it or not. I am a keto dieter, so I'm only getting about 10 carbs a day right now.

GENESIS

09-23-2009, 01:35 PM

DAVIDHARDY

09-23-2009, 01:37 PM

ya i do the same thing. just post up on the comp while working, keto here too. well then if your strength is actually going up then there is NO CHANCE that your losing muscle. i bet your body is just really getting into the zone. keep it going.

Awesome, I'm glad its zoning now when I need it to the most. Thanks for the compliments and advice. I'm gonna put up some pics either today or tomorrow so y'all can tell me how bad I'm sucking:)

DaEagles

09-24-2009, 03:39 PM

DAVIDHARDY

09-24-2009, 06:07 PM

Try doing the Frank Zane Abs pose where you put your hands on your shoulders and elbows against your head then squeeze out the lats. Think it would look good with your smaller waist. Here the famous pic.

http://davedraper.com/fusionbb/fbbuploads/med_1208356458-zane_vacuum.jpg

GET THE FUCK OUT OF MY JOURNAL WITH A NAME LIKE DAEAGLES!!!!!!!I'M A GODDAMN COWBOYS FAN YOU FUCK!!! Just kidding bro, but seriously I hate the fucking Eagles and I hope they lose to the suck ass chiefs Sunday lol. I will give this a shot. I'd LOVE to be able to do a vacume pose, but it's really fuckin hard. Any tips or do you find it just as hard?

GENESIS

09-24-2009, 06:11 PM

blow out all your air before you try it

DAVIDHARDY

09-24-2009, 07:14 PM

blow out all your air before you try it

Holy crap; I've been trying it for the past half hour and it's a bitch, but I'll get it before the show that's for sure! I got it a few times, but I still didn't look near as good as Zane did!

GENESIS

09-24-2009, 07:17 PM

^^^^ works right?

DAVIDHARDY

09-24-2009, 07:26 PM

^^^^ works right?

Yeah it works, but I have to focus on not tightening up my abs when I do it and suck them in instead. That's my obstacle now.

Bacon Boy

09-24-2009, 10:47 PM

DAVIDHARDY

09-25-2009, 08:29 AM

I took some pics last night; I'll upload them as soon as I get to the house. I tightened up a lot since my last pics, so I'm getting really excited and motivated for this show!

DAVIDHARDY

09-25-2009, 02:54 PM

Pics Thursday night:

32195

32196

32197

32198

32199

32200

32201

DAVIDHARDY

09-25-2009, 02:59 PM

32202

32203

32204

32205

32206

32207

32208

Bacon Boy

09-25-2009, 06:19 PM

Huge difference!!!

DAVIDHARDY

09-25-2009, 06:43 PM

Huge difference!!!

Thanks brother! I've been busting my ass doing 2+ hours of cardio a day. I have 6 weeks to go and I'm gonna be in the best damn shape of my life! LOL, Who am I kiddin, I am in the best shape of my life right now, but I'm gonna wear out the stepper and walk through to my ankle bones on my quest to shredded glutes! I'm already mentally preparing myself to do 3+ hours a day in the final 3 weeks if that's what it's gonna take. If they don't come in, it damn sure won't be due to lack of effort!

Thanks again for the compliment!

DaEagles

09-27-2009, 12:30 PM

Eagles fan here again in your back poses try to put your back leg at more of an angle to show the hamstring more.

And just remember 44-6 for the playoffs last year..ha

DAVIDHARDY

09-27-2009, 12:55 PM

Eagles fan here again in your back poses try to put your back leg at more of an angle to show the hamstring more.

And just remember 44-6 for the playoffs last year..ha

Hey, thanks for the tips again. I'll def be doing that from now on; it makes my leg look bigger! Fuck those little birds; we'll sweep their sorry asses this year!

Bacon Boy

09-27-2009, 08:38 PM

Eagles fan here again in your back poses try to put your back leg at more of an angle to show the hamstring more.

And just remember 44-6 for the playoffs last year..ha

I agree... It would make you look a lil thicker, what weight class and height?

DAVIDHARDY

09-27-2009, 08:46 PM

I agree... It would make you look a lil thicker, what weight class and height?

I'm 5'10" and I'll be competing Novice, so only one weight class. I should be around 175 for the weigh in

Bacon Boy

09-27-2009, 09:54 PM

I'm 5'10" and I'll be competing Novice, so only one weight class. I should be around 175 for the weigh in

K just trying to see how I would fair against you in my mind, if you ever crossed over to the NPC and did one of those natty show I was at...

DAVIDHARDY

09-28-2009, 12:41 PM

Incline DB Press 75*10 90*10 105*5/4
Flat barbell 255*4/4
HS Wide chest 410*5/4
incline flys 60*6/6
dip machine 360*5/5
v-bar pressdown 220*6/5
DB Kickbacks 45*6/6
45min elliptical am
45 min treadmill noon
45 min treadmill post workout

egg meal
chicken meal
tuna meal
shake
egg meal
salmon meal

DAVIDHARDY

09-28-2009, 12:45 PM

Deads 225*8 315*8 365*2 455*4/4...no straps, barehanded only
T-Bar row 210*6/6
seated low row 220*7 230*6
wide pulldowns 230*7/6
medium pulldowns 230*6/5
hyperextensions 45*7/7
reverse grip barbell row 205*6/5
60 min elliptical noon
30 min stairs post workout
30 min treadmill post workout
30 min stairs evening

egg meal
chicken meal
tuna meal
egg meal
shake(nuts)
salmon meal

DAVIDHARDY

09-28-2009, 12:49 PM

e-z bar upright row 75*10 125*10 155*6/6
db shrugs 125*8/8
lying incline e-z bar curl 75*10 85*7/6
incline DB curl 50*6/6
2 Hand high cable curl 100*6/6
DB Hammer curl 60*6/6
**DB Wrist curl** 50*10
**DB Reverse wrist curl** 25*8
30 min elliptical am
30 min treadmill am
60 min walk noon
30 min stairs post workout

egg meal
chicken meal
tuna meal
egg meal
shake(TBSP Cod liver oil instead of EVOO)
salmon meal

DAVIDHARDY

09-28-2009, 02:24 PM

Seated cafl raise 180*15 230*10/10
SS1 Leg machine calf raise 480*15/15
SS1 Reverse calf 240*15/15
SS2 Cable crunch 220*25 250*20
SS2 Bicycles 30/30
SS3 Leg raise 20/20
SS3 Weighted bench crunch 50*20/20
45 min treadmill am
90 min treadmill post workout

egg meal
egg meal
tuna meal
shake
shake(cod liver oil instead of EVOO)
Cheat meal

DAVIDHARDY

09-28-2009, 02:30 PM

5-6 oz cashews
1/2 pan shephards pie
2 pecan waffles
1 small popsicle
2 glasses chocolate milk

I made the shephards pie out of 1.5lbs of 93 lean ground beef, about 10 ounces of fat free cheese, and 7 medium sized potatoes. I used sugar free syrup and parkay lite butter on the waffles, thin layer. The chocolate syrup was also sugar free. I'll estimate the meal at about:
200 carbs
150 fat
150 protein

I ate over a 4.5 hour span...it was amazing!

DAVIDHARDY

09-28-2009, 02:34 PM

HS Shoulder press 90*15 180*12 250*8 270*6
DB Press 80*6/5
Machine lateral raise 200*6/6
Bent DB Lateral raise 45*8 50*7
Reverse pec dec 200*8/8
DB Front raise 45*6/6
45 min elliptical noon
45 min treadmill post workout
30 min stairs evening

egg meal
chicken meal
tuna meal
egg meal
shake(cod liver oil instead of EVOO)
salmon meal(nuts)

DAVIDHARDY

09-28-2009, 02:40 PM

DAVIDHARDY

09-28-2009, 02:41 PM

K just trying to see how I would fair against you in my mind, if you ever crossed over to the NPC and did one of those natty show I was at...

Bring it bitch...lol

GENESIS

09-28-2009, 03:49 PM

nice vaccum

DAVIDHARDY

09-28-2009, 04:03 PM

nice vaccum

Thanks bro; I've been working on that a lot here lately. I can't wait to hit it; it looks so impressive to me when people hit those!

Bacon Boy

09-28-2009, 04:09 PM

Bring it bitch...lol

Haha we go back and forth on poses pic to pics I am competing @ mids, I am 174ish at mid to high 6's, 5'7" good progress so far

GENESIS

09-28-2009, 04:20 PM

Haha we go back and forth on poses pic to pics I am competing @ mids, I am 174ish at mid to high 6's, 5'7" good progress so far i got you both. ;)

DAVIDHARDY

09-28-2009, 06:38 PM

i got you both. ;)

One of these days I'll catch y'all!

Bacon Boy

09-28-2009, 10:08 PM

Haha, Nat for life: you competing in the Kevin Noble show in November?

DAVIDHARDY

09-29-2009, 06:36 AM

Haha, Nat for life: you competing in the Kevin Noble show in November?

No, I haven't heard any info on it. Where is it and what org? And, I might just be natty for good; I have nothing against guys that use, but I just don't think I can be IFBB pro material, so why risk it with all of the underground risks involved...plus theres the feds and I'm a govt employee, so I'd like to keep my job lol.

Bacon Boy

09-29-2009, 08:26 AM

I was asking Natural4Life because its in his neck of the woods (Chicago-ish) but here's the link (http://forums.rxmuscle.com/www.kevinnoble.com) lol

DAVIDHARDY

09-29-2009, 08:46 AM

I was asking Natural4Life because its in his neck of the woods (Chicago-ish) but here's the link (http://forums.rxmuscle.com/www.kevinnoble.com) lol

Oh, lol. I thought you were referring to a post of mine in MC.

GENESIS

09-29-2009, 11:21 AM

Kevin is a good guy he puts on a good show. Earlier in the thread though bacon i said that i compete in the NGA. his is an NPC show though... if i was gonna do a NPC show that is put up in the area, i would probably do the Contential USA's

DAVIDHARDY

09-30-2009, 02:43 PM

My lower back on the right side was a little tweaked today, so I opted for front squats and wasn't able to handle as much weight on other lifts. I also went with DB lunges instead of Barbell lunges and they were a bitch; I haven't done them in a while but I'll keep doing them for a little while.

Front squats 135*10 185*10 255*5/4
Hacks 500*5 450*5
SS1 Leg ext 290*10/10
SS1 Lying leg curl 200*6/6
DB Lunges 90*6/6
Seated leg curl 210*8 230*6
Sumo leg press 900*6/5
TS1 Adductors 200*10/10
TS1 Abductors 200*10/10
TS1 Glute machine 190*10/10
15 min elliptical am
45 min walk am
60 min walk noon
30 min stairs post workout

total of 150 min cardio.

egg meal
tuna meal
chicken meal
egg meal
shake
salmon meal

DAVIDHARDY

09-30-2009, 02:49 PM

Tried some new stuff with cardio today. I can't seem to be able to get the heart rate up, so I was switching types during the session. I liked it, because it not only got the heart rate back up there, but it also helped pschologically since I never looked down at the machine and saw 55 min remaining:drool: I also stopped doing weighted movements for my abs to get the waist as small as possible. I'll do them the final week of prep again just to get the abs to "pop" before the show.

seated calf raise 250*10/10
hack squat calf press 360*12/12
SS1 Jacknives 30/20
SS1 Bicycles 30/30
SS2 Leg Raise 20/20
SS2 Double crunch 25/25
SS3 Flutter kicks 30/30
SS3 Crunch 30/30
30 min treadmill am
20 min stairs noon
20 min treadmill noon
20 min elliptical noon
20 min stairs preworkout
20 min treadmill intraworkout (after calves)
20 min elliptical post workout

Egg meal
Chicken Meal
Tuna meal
Egg meal
Shake
Salmon meal

DAVIDHARDY

09-30-2009, 07:44 PM

I never have worked chest and tris at the gym that I was at today. The different equipment hit me at different angles and it was a great workout. The benches were a little different and the dip bars were different; might not seem like much, but when you use diff stuff, you can def tell. LOL, I got stuck under the bar today doing close-grip presses. Slayer had me pumped and thinking that I could squeeze out another rep...didn't happen lol. I also sat in the sauna for about 10 min after I was done. I don't care what anyone says, I think that this can be a valuable tool in burning fat and not just water. My heart-rate was pegged at 120 the entire time that I was in there. It really made me want to start experimenting with it, so I will be getting in there for a little bit after my workouts and see if my heart-rate stays elevated, or if it was because it was just because it was something new. Whats the worst thing that can happen from it?

Incline barbell press 135*15 185*10 225*6/5
incline db press 100*5/4
weighted dips 135*5/4
flat db flys 60*6/5
close grip bench 225*6/5
e-z bar nosebreakers 115*6/6
leaning v-bar cable extensions 8plates*8 9plates*7
20 min stairs am
15 min bike am
25 min walk am
60 min walk noon
15 min elliptical intraworkout
15 min stairs post workout
10 min sauna post workout

150 min total cardio

egg meal
tuna meal
chicken meal
egg meal
shake (nut butter)
salmon meal

DAVIDHARDY

10-01-2009, 09:33 AM

Just went and got the bod pod measurement done againg today. I'm at 11.6% now. I'm gonna stop going to taht damn thing, because it's just discouraging me. I'm gonna rely on the mirror and scale from here on out to guage my progress. I was wondering how reliable the test is if you are not getting tested the same time each day. For instance, 2 weeks ago, I got tested at 230 and my fat free mass was 170lbs, after 4 meals and about a gallon of water. Today, I got tested and had 163 pounds of fat free mass, after a shake and a bottle of water. I'm not sure if this has any bearing on the outcome of the test, but I think that it would. I'm starting to see seperation throughout the back of my legs and my glutes are trying to peek through. I have 5.5 weeks left to dial in, so we'll see how if goes. I believe that the addition of the LG Sciences supplements will help me hold muscle and burn fat and I'm excited to get them in and start taking them.

GENESIS

10-01-2009, 12:07 PM

does that measure fat around the organs?

DAVIDHARDY

10-01-2009, 02:02 PM

does that measure fat around the organs?

Yes it does; I kjnow that there is no way that I have 11.6% non organ fat. I was under the impression that to be at optimal conditioning, you had to be at around 4-5% on stage. How much organ fat does that mean that we have. I have heard numbers ranging from 2-5% depending on who I've asked. I'm not gonna sweat the numbers anymore; I'm going by the scale and mirror now. I'm really thinking about adding in another carb meal during the week to really kick my metabolism into gear. I'm thinking about on Wednesdays, having about 50-75 carbs from rice or potatoes in addition to my cheat meal on Saturday, which I will be eating about 100-150 carbs during that meal. I'm thinking about trying it for 2 weeks; I know that I'm close, but i'll never know if I don't try it. I've never been afraid to try new things, especially if it makes sense to me like this does.

GENESIS

10-01-2009, 02:12 PM

DAVIDHARDY

10-01-2009, 06:09 PM

the extra carb meal can basically knock you out of ketosis... not a good idea.... use your training to boost metabolism. supersets, giant sets, drop sets, that type of thing. 11% including organs is pretty good

Yeah, I was just fucking pissed off; I'm gonna wait until after my show to try new stuff. I went and drank about a gallon of diet soda and got rid of some wicked cravings that I was having. Now I know what pregos so through lol.

DAVIDHARDY

10-03-2009, 10:03 AM

33339

33340

33341

33342

33343

33344

33345

DAVIDHARDY

10-03-2009, 10:07 AM

33346

33347

33348

33349

DAVIDHARDY

10-03-2009, 10:13 AM

DAVIDHARDY

10-03-2009, 10:20 AM

Felt drug down and tired all freakin day, but I managed to have a good workout despite the odds:

upright cable row 120*10 190*10 250*7/6
db shrugs 125*8/7
barbell curl 65*8 85*6 115*7/6
incline db curl 50*6/5
cable concentrations 70*6/6
DB Hammers 60*6/6
SS1 DB wrist curl 50*10
SS1 DB reverse wrist curl 25*10
20 min stairs am
10 min elliptical am
20 min walk am
40 min walk noon
15 min elliptical preworkout
15 min stairs post workout

egg meal
tuna meal
chicken meal
egg meal
shake(nuts)
salmon meal

ANADROLicfreak

10-03-2009, 10:31 AM

looking real good bud.keep it up.

Bacon Boy

10-03-2009, 11:02 AM

I was so damn pissed when I went in the gym. I had a great workout from all of the anger!

Deads 225*8 315*6 405*5 455*4 475*3 495*2
Seated low row 15*8 18*6
bent barbell row 225*4/4
wide pulldowns 18*6/5
underhand pulldowns 17*6/5
15 min bike am
15 min treadmill am
45 min walk noon
45 min treadmill post workout

egg meal
tuna meal
chicken meal
egg meal
shake(cod liver oil)
salmon (cod liver oil)

Watch over doing the cod liver oil it is extremely high in vitamin A & D, fat soluble vitamins as long as your only doing 2 serving each and not going crazy you're fine just some info...

looking real good bud.keep it up.

:yep: You would have yellow trunk lol, just breaking balls!

How's the mental aspect going of it all??? Still strapped in good?

ANADROLicfreak

10-03-2009, 11:09 AM

ya the yellow is a bit much.he will stand out though.lol

DAVIDHARDY

10-03-2009, 11:30 AM

looking real good bud.keep it up.

Thanks man...only 5 weeks to go!

Watch over doing the cod liver oil it is extremely high in vitamin A & D, fat soluble vitamins as long as your only doing 2 serving each and not going crazy you're fine just some info...

I didn't even think about that. Some days I get over 30 grams of this. I'll chop it down to make sure that I'm only getting half of that. That along with the fish oils and the salmon will still have me getting plenty of fish oil to zap the fat these final weeks. Thank's a lot for pointing that out!

:yep: You would have yellow trunk lol, just breaking balls!

How's the mental aspect going of it all??? Still strapped in good?

Fuck this shit! That answer the mental aspect question for you? lol I'm struggling, but I'm still getting it done, and that's what matters the most! I'm buying new trunks too lol. Getting some dark grey and purpl flex cut instead of the french cut. I have a few cuts in my glutes now, so I'm ready to show those bad boys off in 5 weeks!!!!

ya the yellow is a bit much.he will stand out though.lol

LOL, I thought it was a good idea a couple of years ago when I bought them, but boy was I wrong. Tan gets on those damn things so easily! I'm going with the colors above and maybe some black, too.

Bacon Boy

10-03-2009, 11:34 AM

Good deal... I am finally there mentally with all things concerning contest I am about to send off my form and everything, and pay for some trunks going with black, I am afraid to have Gustavo Badell problem: tan running down all over for some reason lol!

NATURAL-1987

10-03-2009, 09:54 PM

NATURAL-1987

10-03-2009, 09:59 PM

Bacon Boy

10-04-2009, 08:15 AM

You doing same show as hardcorehardy?

My show is a week after his, Nov 14th... NPC natural midstates

DAVIDHARDY

10-04-2009, 05:02 PM

Yo bro, you disapeared from the ALR thread, ok so now that I am up to speed. Check on page 6 your side tri and compare it to page 7. Page 6 looks better, dont open up too much. Page six is an awesome side tri for you. You been practicing. I can see huge presentaion improvements from when you first posted up and I hit ya with some constructive critcism. You've cam a long way brother. You should be proud. Ok, now as far as everything else goes you look bigger then when you started but are leaner. Awesome! Keep doing what your doing. You will be fine.Good call on dark trunks. Where you ordering them from? Oh yeah, did you get my response on the muscle juice posing oil on the other thread?

Yeah, I've been kind of busy lately, so I'm not posting as much. T hanks for the compliments and tips again. I'm planning on ordering my trunks from here:

http://www.cherrybombs.net/catalog/product_info.php?manufacturers_id=3&products_id=30&osCsid=fb4c5c29258cf0abb8c92bd39d33f5bb

Didn't see the response on the other thread, and I can't remember which one it was lol.

NATURAL-1987

10-04-2009, 06:50 PM

You asked how it comes. It is the exact same bottle and colour as hot stuff but says muscle juice on it.lol. Cant remember.

DAVIDHARDY

10-04-2009, 10:37 PM

You asked how it comes. It is the exact same bottle and colour as hot stuff but says muscle juice on it.lol. Cant remember.

Oh yeah, I remember now. I've seen a few guys using it backstage before. I read about mineral oil earlier and I have some of that, so I'll probably just use it. Thanks man.

DAVIDHARDY

10-05-2009, 04:45 PM

Seated calf raise 180*15 230*10/10
SS1 Leg machine calf raise 480*15/15
SS1 Reverse calf 240*15/15
SS2 Hanging leg raise 25/25
SS2 Double crunch 30/30
SS3 Jacknives 20/20
Bicycles 30/30
35 min treadmill am
25 min walk am
15 min stairs intra workout
20 min treadmill post workout
30 min walk noon

125 total cardio

egg meal
egg meal
chicken meal
tuna meal
tuna meal
shake
cheat

Had extra food due to flying into a different time zone and being up for about 3 hours longer than normal

DAVIDHARDY

10-05-2009, 04:52 PM

HS Shoulder press 90*20 180*12 270*6/6
DB Shoulder press 80*6/5
DB Lateral raise 45*6/6
Bent DB Lateral raise 45*6/6
Machine lateral raise 160*6/6
Reverse pec fly 175*7 190*6
60 min walk am
30 min stairs post workout
30 min walk evening

120 total cardio

2eggs, 8 whites, tsp cod liver oil
5oz chicken breast, 1oz almonds
repeat egg meal
5oz chicken, 1oz peanuts
5oz 93 lean beef, 7 fish oil caps
5oz chicken breast, salad w/tbsp olive oil

approximate macros:
262 protein---1048cal
104 fat (17 grams from fish oil)----936cal
9 carbohydrate----36cal
2020 total calories

ANADROLicfreak

10-05-2009, 06:10 PM

everything is looking good bro

GENESIS

10-05-2009, 06:46 PM

legs are seperating really good! the exact way i would like to be progressing. congrats

DAVIDHARDY

10-05-2009, 06:57 PM

everything is looking good bro

Thanks man; I'm just trying to keep it together these last few weeks, but I'm going fucking nuts eating so little. I'm ready to pig out again and these little cheat meals just ain't cutting it any more lol.

ANADROLicfreak

10-05-2009, 08:34 PM

how many more weeks out?are you going to cut out your cheat meals?

DAVIDHARDY

10-06-2009, 11:49 AM

how many more weeks out?are you going to cut out your cheat meals?

I'm a little under 5 weeks out today. I'm gonna keep having my cheat meals, because I am still making great progress. I believe taht the cheats are an extremly important part of the diet as far as keeping the metabolism up, so I'm keeping them in. 2 Saturday's before the show will be my last cheat and I will start eating modest carbs at about 30-40 grams a meal on Wednesday and keep it like that through the show date. I'd rather be a little flat than spill over, so hopefully this strategy will do me good, but we'll soon see.

DAVIDHARDY

10-06-2009, 11:58 AM

Wasn't really "feeling it" today. My knee was sore and I was downright tired. Oh well, I got myself together and gave it my best shot at a good workout and here is what it consisted of:

Squats 135*10 225*6 365*4/3 315*5
Hacks 270*8 320*8
V-Squat 450*6 500*5
Sumo leg press 900*8 990*5
D Lunges 90*7/7
SS1 Leg extension 295*10/10
SS1 Seated leg curl 210*6/6
SS2 Abductors 190*10/10
SS2 Hip thrusts 12/12
60 min walk am
60 min walk pm

2 eggs, 8 whites, tsp CLO
2 scoops WPI, 1oz peanuts
5oz chicken breast, 1oz almonds
5oz 93 lean beef, 7g fish oil
repeat egg meal
5oz chicken breast, salad, 1tbsp olive oil

272 protein
99 fat
9 carbohydrates
2015 total calories

I am going to be having to workout in the mornings after today, so I will be adding another meal during the day since I am not going to be able to do fasted cardio in the morning. It will only be for the next 10 or so days and I will still be doing my 120 min a day, but I'll just have to adjust the diet to the modified schedule now. I am sure that my progress will keep moving right along.

DAVIDHARDY

10-06-2009, 10:30 PM

SS1 Standing calf raise 395*12/12
SS1 Reverse calf raise 195*10/10
SS2 Bicycles 30/30
SS2 Crunches 30/30
Seated calf raise 180*12/12
SS3 Jacknives 25/25
SS3 Oblique crunch 25/25
SS4 Lying leg raises 20/20
SS4 Double crunch 30/30
20 min walk preworkout
20 min treadmill intraworkout
20 min walk post workout
30 min walk late morning
30 min walk noon

Had a few things to do today, so my schedule was kinda wacked and I had to go ahead and be done with everything by around 12, so I just crammed it all in there the best that I could.

0530- 2 eggs, 8 whites, tsp CLO
0600-0730 train
0805- 5Oz chicken breast, 1oz almonds
0845-0915 walk
1030- 1 scoop WPI, 3 Egg whites, 2TBSP PB
1145-1215 walk
1315- Repeat egg meal
1545- 2 packs tuna, 1oz peanuts
1820- 5 oz 93 lean beef, 7g fish oil
2030- 5oz chicken breast, salad, TBSP EVOO
2100- Sleep

Approximate macros:
299P (1196 CAL)
116F (1044 CAL)
13C (52 CAL)

2292 TOTAL CALORIES

DAVIDHARDY

10-08-2009, 12:02 PM

Boo early morning workout with only one meal in me! I was weak as shit today!

Incline DB Press 75*10 85*8 100*5/4
HS Wide chest 410*5/4
Incline DB Flys 60*6/6
Decline bench 245*5/5
Plate loaded dip 320*6/5
v-bar pressdown 95*7/6
1 arm overhead DB extensions 35*5 30*6
DB Kickbacks 45*6
20 min walk preworkout
20 min treadmill intraworkout
20 min walk post workout
30 min walk noon
30 min walk early evening

0530- 2 eggs, 8 whites, TSP CLO
0600-0745 Train
0800- 5oz 93 lean beef, 7g fish oil
1030- 5oz chicken breast, 1oz almonds
1215-1245 walk
1300- Repeat egg meal
1500-1530 walk
1545- 1.5scoops WPI, 2TBSP Natty PB
1815- 5oz chicken breast, salad, 1TBSP EVOO
2030- 5oz chicken breast, 1oz peanuts
2100- Sleep

Estimated macros:
297p (1188cal)
120f (1080 cal)
12c (48 cal)

2316 total calories

DAVIDHARDY

10-08-2009, 01:16 PM

33718

DAVIDHARDY

10-09-2009, 11:10 AM

Rack deads 225*10 315*10 405*6 545*6 585*4
1-arm DB row 120*6 130*5
Wide seated low row 200*6/5
wide pulldowns 240*6/6
behind neck pulldowns 160*8/7
underhand barbell row 205*5/5
hyperextensions 25*10/10
20 min walk preworkout
20 min treadmill intraworkout
20 min walk post workout
30 min walk late morning
45 min walk late afternoon

135 total cardio

0530 2eggs, 8 whites, tsp CLO
0600-0750 train
0800 1.5 scoops WPI, 1oz peanuts
0930-1000 walk
1030 5oz 93lean beef, tsp CLO, 2g fish oil
1300 5oz chicken breast, 1oz peanuts
1415-1500 walk
1530 repeat egg meeal
1800 1.5 scoops WPI, 1oz Almonds
2030 5oz chicken breast, salad, 1 TBSP EVOO

estimated macros

306p (1224 cal)
113f (1017 cal)
12c (48 cal)

2289 total cal

NATURAL-1987

10-09-2009, 12:36 PM

33718
Is that your belt? lol. Thats awesome if it is.

DAVIDHARDY

10-09-2009, 01:45 PM

Is that your belt? lol. Thats awesome if it is.

Yeah, I get a lot of weird looks when I break it out lol.

DAVIDHARDY

10-09-2009, 10:46 PM

Had some insane food cravings today, but I did some extra cardio to get it off of my mind and made it through. My daughter's birthday party is tomorrow and it's my cheat meal, so I plan on having a turkey burger a cupcake or two, some peanut butter and jelly sandwiches, and a bunch of nuts.

High cable rope squeeze 50*12 72.5*10 87.5*7/7
Barbell shrugs, front 405*8/8
Standing DB Curl 40*10 50*8 65*5/4
HS Plate loaded preacher machine 115*8 135*5
2 hand high cable curl 50*6/5
Reverse cable curl 65*8 72.5*7 80*5
SS1 Barbell wrist curls 100*10
SS1 Reverse wrist curls 50*10
20 min walk preworkout
20 min elliptical intraworkout
20 min walk post workout
60 min walk noon
30 min walk evening

150 min total cardio

0520 2 eggs, 8 whites, 1tsp CLO
0540-0740 Train
0800 1.5 scoops WPI, 1oz peanuts
1030 5oz chicken breast, 1oz peanuts
1215-1315 60 min walk
1320 5oz 93 lean beef, 1tsp CLO, 2G fish oil
1540 repeat egg meal
1700-1730 30 min walk
1815 5oz chicken breast, 1oz peanuts
2000 5oz chicken breast, salad, 1TBSP EVOO
2030 Sleep

Estimated macros
303 p (1212 cal)
113f (1017 cal)
12c (48 cal)
2277 total calories

DAVIDHARDY

10-11-2009, 12:40 AM

Oh my God, I've eaten myself into Dennis James gut from this big fuckin cheat that I just had and I'm off to try to get some sleep, but I'll probably just toss and turn all damn night lol.

DAVIDHARDY

10-11-2009, 06:50 PM

SS1 Standing calf raise 395*12/12
SS1 Reverse calf raise 195*10/10
seated calf raise 180*12/12
SS2 Jacknives 30/30
SS2 Oblique crunch 30/30
SS3 Bicycles 30/30
SS3 Double crunch 30/30
SS4 Lying leg raise 20
SS4 Crunches 20
105 min walk preworkout
20 min walk post workout

125 min total cardio

0450 2 eggs, 8 whites, tsp CLO
0515-0745 Train
0750 1.5 scoops WPI, 2oz peanuts
1020 4 eggs, 4 whites, 2tsp CLO
1250 5oz chicken breast, 2oz peanuts
1530 1.5 scoops WPI, 2oz almonds
1730 8oz 81% ground beef, 4g fish oil
1900-2100 cheat (approx 550carbs, 150 fat, 65 protein)
2130 bedtime

Approximate macros
350 p (1400)
312 f (2808)
568 carb (2272)
6480 total calories, so about an extra 4300 calories; hell of a refeed lol

ANADROLicfreak

10-11-2009, 06:56 PM

looks like everything is coming along for ya.

ANADROLicfreak

10-11-2009, 06:57 PM

hey you have probly answered this before but what lg science products are you using?i know they are sponsoring you for this show

DAVIDHARDY

10-11-2009, 06:58 PM

Saturday, I did something that I had success with last week. I doubled my fats in all of my meals leading into my cheat and then I had the cheat meal. This week's cheat meal way bigger than last weeks, but I'm sure that I didn't doa ny damage that 2 hours of daily cardio won't fix lol. Here was the "meal"

3 cheap pre-made hamburger patties with cheese on top.
5 cupcakes
3/4 bag baked french fries with cheese and ketchup on top
2 bowls of capn crunch cereal
glass of milk
3 pb&j sandwiches with white bread

Roughly 550carbs, 150fat, and 65 protein. I wanted to puke, but the food was just so damn good I wasn't gonna stop eating it until I just couldn't eat anymore. I literally laid on the floor for an hour and didn't move because my stomach hurt so damn bad lol.

Oh well, next week, I plan on eating a nice steak and baked potato and ear of corn and my girl is making an amazing layered cake with strawberries and blueberries. It'll be my last feast before my show on the 7th, so I'm gonna probably throw in some other junk in there to make it worth my while.

DAVIDHARDY

10-12-2009, 12:25 PM

hey you have probly answered this before but what lg science products are you using?i know they are sponsoring you for this show

I am not using any of them yet, I still haven't recieved my shipment in the mail. Even if it did get in, I'm away from home until Thursday, so I wouldn't be able to take them until then anyway lol. Hopefully I get them in by then so I can start taking them. I'm gonna use the E-911, Lioptropic, and BC&EAA. I'm also going to use the Tri-fecta stack after these shows in my offseason and see how that works.

DAVIDHARDY

10-12-2009, 12:32 PM

This was a rough day. I was hungry as hell, but I got a late start to the day, so I had to space the meals out more than 2.5 hours in some cases. I only got in 6 meals today and I was eating 7 all last week. It def made a difference in the way that I felt by the end of the day. I wa so beat by 9 that it was all I could do to just walk to the bed lol. Tomorrow, I'll be back on track and eating every 2.5 hours for 7 total meals again and I should feel a lot better.

Behind neck press 115*12 135*10 165*5/5
HS Shoulder Press 270*4 250*5
Arnold press 75*5/5
Reverse pec dec 190*8 205*6
bent DB Laterals 45*7/6
DB Laterals 45*6/6

20 min walk preworkout
20 min elliptical intra workout
20 min walk post workout
60 min walk noon

120 total cardio

0645 2 eggs, 8 whites, tsp CLO
0705-0900 Train
0925 repeat egg meal
1035-1135 60 min walk
1215 5oz 93 lean beef, tsp CLO, 2G Fish oil
1500 1.5 scoops WPI, 1oz almonds, 1/3 bag sunflower seeds
1745 1.5 scoops WPI, 1oz peanuts
2015 5 oz chicken breast, salad, TBSP EVOO
2100 sleep

estimated macros

254 protein (1016 cal)
100 fat (900 cal)
11 carb (44 cal)

1960 total calories

DAVIDHARDY

10-13-2009, 08:14 PM

Felt really good in the gym today. I trained later in the day and while that is my preference, I've had to do what I've had to do here lately and train at the wee hours of the morning. Today, I was able to train later in the day and do an hour of cardio 1st thing in the morning which is definately what I like doing. I am simply stronger later in the day when I get more food in me than at 0 dark 30 lol. Here it is:

Squat 135*12 225*10 315*8 345*6
Front squat 255*4/4
Sumo leg press 990*5 900*8 990*6
DB Lunges 100*6/5
SS1 Seated leg curl 210*8/8
SS1 Leg extension 210*15/15
SS2 Abductors 190*10/10
SS2 Hip thrust 12/12
20 min walk pre workout
20 min walk post workout
20 min stairs intra workout
60 min walk am

120 min total cardio

0500- 1/2 scoop WPI
0515-1615 60 min walk
0630- 2 eggs, 8 whites, tso CLO
0900 repeat egg meal
1130 5oz chicken breast, 1oz almonds
1330 1.5 scoops WPI, 1oz peanuts
1400-1610 train
1615- 1.5 scoops WPI, 1oz peanuts
1830- 5oz beef, tsp CLO, 2G fish oil
2030- 5oz Chicken breast, salad, TBSP EVOO
2100- sleep

approximate macros
315p (1260 cal)
113f (1017 cal)
12c (48 cal)

2325 total calories

DAVIDHARDY

10-13-2009, 10:33 PM

Haven't done an arms day in a while and I loves it! I had an amazing pump. I am going to be instinctively training from here on out.

Barbell curl 60*15 80*10 110*8/8
close grip bench 135*12 185*8 225*6 245*5
decline nosebreakers 115*8 125*5
cable 1 arm preacher curls 50*6/6
no handle 1 arm pressdowns 42.5*7/6
SS1 Reverse barbell curl 80*8/7
SS1 Barbell wrist curls 100*10/8
20 min walk preworkout
20 min elliptical post workout
20 min walk post workout
60 min walk am

120 total cardio

0500 1/2 scoop WPI
0515-0615 60 Min walk
0630 2 eggs, 8 whites, tsp CLO
0900 5oz beef, tsp CLO, 2G fish oil
0920-1115 train
1130 1.5 scoops WPI, 1oz peanuts
1400 repeat egg meal
1615 5oz chicken breast, 1oz peanuts
1830 1.5 scoops WPI, 1oz peanuts
2045 2 eggs, 8 whites
2115 sleep

approximate macros
313p (1252 cal)
104f (936 cal)
9c (36 cal)

2224 total calories

ANADROLicfreak

10-13-2009, 10:37 PM

good workouts.its always easier to get awesome workouts with a show around the corner.

DAVIDHARDY

10-13-2009, 10:44 PM

Tomorrow, I will be cramming in calves/abs and 2 hours of cardio in the morning since that will be the only time that I'll be able to train all day, so it's gonna be a bitch to do it all in one session, but that's what's gonna have to happen. I am going to be up for a long time tomorrow as well. I'll probably wake up around 0430 and hit the gym and I'll be up until around midnight, because I'm on a red eye flight back home. I'll probably eat 8 meals tomorrow because of that and I'll try to catch a nap in there somewhere during the day. I'll be able to sleep on the entire flight into Atlanta and it's about a 5 hour flight, so I won't get a full nights sleep. I'll have an hour and a half layover there before I board to go back home to Charleston, so I'll be able to get in 45-60 min of a walk in the airport before I get home at 1030 EST. I'm planning on shooting some training footage later that day for an LG Sciences promo clip. I'll probably train back, and then it's back to the grind Friday. Luckily I have the weekend off to adjust to the 3 hour difference in time. I just got used to Arizona time, and now it's back to the east coast for another adjustment lol. I'll also be shoting some more training footage Friday and possibly Saturday and Sunday and put together a clip with various training in it for my newly acquired sponsor. It will be a blast seeing myself in a promo add and I am looking forward to training balls to the wall 3 weeks out putting it together! I'm gonna sneak in some posing in there as well, so all of y'all can critique my body too.

Until then,

Later guys and thank you all for the continued support that you have given me along the my long journey!

DAVIDHARDY

10-13-2009, 10:46 PM

good workouts.its always easier to get awesome workouts with a show around the corner.

Damn bro, you're fast. I literally just posted that lol. How you been you big fugger?

DAVIDHARDY

10-14-2009, 10:47 PM

Well shit, I guess it's time to suffer a little after all. I was evaluating myself today and I noticed that my glutes are def coming in better, but they aren't as shaprp as I want them to be, so I'm gonna make it happen by cutting my diet back starting Sunday after Saturday's refeed. I'm gonna cut back my fat from 17 grams a meal to 10 and keep my protein in the 40-45 range and add in a cup of veggies per meal. This will help me slash another couple of hundred calories a day to really get that body fat down and leave no doubt in my mind that I am my absolute best come stage time. Hopefully I don't lose a lot of muscle, but I'll still be getting in about 270 protein and 60 fat and around 25-30 carbs a day, so I should be fine...I hope. My calories will be hovering around the 1750 range and I will have a refeed during that time. Thoughts?

DAVIDHARDY

10-16-2009, 01:19 PM

Deads 225*10 315*6 405*5 455*4 495*2
T-bar row 175*8 210*6
seated low row 15*8 17*6
wide pulldowns 17*6/6
underhand pulldowns 17*5/5
medium pulldowns 15*6
bent db lateral raise 40*8/6/6
reverse cable crossover 5*8
60 min walk am
60 min walk pm

120 total cardio

0615-0715- 60 min walk
0720- 1.5 scoops WPI, 1oz peanuts
1000- 1.5 scoops WPI, 1oz peanuts
1300- 2 eggs, 8 whites, tsp clo
1600- 5oz beef, tsp clo, 2g fish oil
1645-1745 train
1830- 5oz chicken breast, 2 cups broccoli/cauliflower mix
1930-2030 60 min walk
2130 5oz chicken breast, tsp EVOO, salad
2215 sleep

approximate macros
256 p (1024 cal)
75 f (675 cal)
17 c (68 cal)
1767 total calories

Started fat cycling once I was able to prepare my meals after landing and doing all of the running around that I needed to do. I plan on cycling 1 day low fat and more veggies and the next day normal fat and 1/2 veggie servings.

DAVIDHARDY

10-18-2009, 09:57 AM

Did a variety of exercises today and I enjoyed it. My chest was freakin shredded and pumped at the end of this workout!

Incline barbell press 135*15 185*12 225*6
Incline DB Press 100*6/5
Flat DB Press 100*4
Weighted Dips 135*4
HS Wide chest 360*7
Incline DB Flys 60*6
Cable Crossover 10*6

30 min elliptical am
15 min treadmill am
25 min stairs noon
20 min treadmill noon
30 min treadmill post workout

120 total cardio

0530- 1/2 scoop WPI
0615-0700 45 Min cardio
0730- 2 eggs, 8 whites, 2 cups spinach
1030- 5oz chicken breast, 4g fish oil, 2 cups asparagus
1115-1200 45 min cardio
1330- repeat egg meal
1630- 5oz beef, cup green beans, cup broccoli
1745-1900 train
1930- 5oz chicken breast, tsp clo, 2 cups broc/cauli mix
2130- 5oz chicken breast, salad
2200- sleep

approximate macros
262 p (1048)
54 f (486)
27 c (108)

1642 calories

DAVIDHARDY

10-18-2009, 11:30 AM

another day where I did a lot of different exercises to hit a lot of angles. I really had an amazing pump when I was done with this one. It was also my refeed day and I ate a lot of food! I started this refeed at 1630 and went until 2200, so it was about 5 1/2 hours of amazing sweet food lol.

Barbell curl 65*12 95*8 135*5
Incline DB curl 50*7
1 arm cable preacher 100*5
lying e-z bar curl 95*6/5
2 hand high cable curl 100*6
decline e-z bar nosebreakers 75*12 95*8 115*5
HS dip machine 320*6
V-Bar pressdowns 200*7
Rope leaning cable extensions 170*4
1 arm overhead cable extensions 60*6
DB Kicks 45*6
Hammer curls 60*6
DB Wrist curls 50*10
Reverse wrist curls 25*10
65 min walk am
30 min stairs post workout
35 min treadmill post workout

130 total cardio

0625- 1/2 scoop WPI
0645-0750 65 min walk
0820- 2 eggs, 8 whites, 2 cups spinach
1115- 5oz steak, 2 cups asparagus
1200-1400 train
1420- 1.5 scoops WPI, tsp clo, 3g fish oil, 2 cups broc/cauli mix
1645- Begin refeed 5oz chicken breast, 5 peanut butter and jelly sandwiches with no sugar added jelly
1815- 1oz peanuts, pack of skittles, fruit roll up
2000, 10oz ribeye, large baked potato with sour cream, chives, bacon bits, and cheese, large ear of corn, 2 pieces of layered cake made with cool whip icing, strawberries, and blueberries
2200- 2 bowls of no sugar added ice cream with sugar free chocolate syrup
2230- sleep

That was a big refeed, but it could have been worse if I'd have used normal ingredients instead of the no sugar kind lol.

DAVIDHARDY

10-19-2009, 02:24 PM

Tough day. I had a good workout, but going on a few calories caught up by the end of the day that's for sure. I almost puked a couple of times doing lunges:

Squats 135*10 225*8 315*5
Front squats 255*4
Hacks 450*6
V-Squat 500*5
Sumo leg press 720*12 990*6
Barbell lunges 185*8
Dumbell lunges 100*8
Kneeling leg curl 105*6
SS1 Abductors 200*15
SS1 Adductors 200*15
SS2 Leg extension 290*10
SS2 Lying leg curl 200*6
SS3 Seated leg curl 240*7
SS3 Glute machine 190*9

65 min walk am
30 min stairs post workout
30 min walk evening

125 total cardio

0630- 1/2 scoop WPI
0655-0800 65 min walk
0820- 1 egg, 10 whites, 1/2 zucchini
1100- 5oz steak, cup green beans, cup broccolli
1230-1400 train
1415- 5oz chicken breast, 2g fish oil, 2 cups asparagus
1630 1.5 scoops WPI, 4 celery stalks, 7g fish oil
1745-1815 30 min walk
1830- 1 egg, 8 whites, 1/2 zucchini
2030- 4oz chicken breast, 2g fish oil, 2 cups cauliflower
2100- sleep

approximate macros:

246 protein (986 cal)
40 fat (360 cal)
28 carb (112 cal)

1458 total calories

maxxmuscle

10-19-2009, 04:39 PM

Nice bro......Keep Pushing ! 28g Carbs.....Damn ! Im dying on around 100g lol :(

DAVIDHARDY

10-20-2009, 07:20 PM

Nice bro......Keep Pushing ! 28g Carbs.....Damn ! Im dying on around 100g lol :(

I'd probably feel shitty on 100 a day too. I go the keto route, so it's easy being that low for me.

DAVIDHARDY

10-20-2009, 07:42 PM

0530- 1/2 scoop WPI
0600-0700 45 MIN STAIRS, 15 MIN SAUNA
0730- 1 EGG, 10 WHITES, 2G FISH OIL, 1/2 ZUCCHINI
1030- 5OZ CHICKEN BREAST, 2G FISH OIL, 2 CUPS ASPARAGUS
1130-1215 45 MIN STAIRS
1300- 1 EGG, 10 WHITES, 3G FISH OIL, 1/2 ZUCCHINI
1545- 5OZ BEEF, 1 CUP GREEN BEANS, 2G FISH OIL
1645-1750 TRAIN
SEATED CALF RAISE 180*12 230*10
SS1 LEG PRESS CALF PRESS 480*12/1
SS1 REVERSE CALF PRESS 260*12/12
SS2 HANGING LEG RAISE 25/25
SS2 DOUBLE CRUNCH 30/30
SS3 BICYCLES 30/30
SS3 JACKNIVES 20/20
SS4 CRUNCH 30/30
SS4 OBLIQUE CRUNCH 30/30
30 MIN STAIRS POST WORKOUT
15 MIN SAUNA POST WORKOUT
1815- 1.5 SCOOPS LIPOTROPIC, TSP CLO
2030- 5OZ CHICKEN BREAST, 3G FISH OIL, 2 CUPS BROCCOLI/CAULIFLOWER MIX
2115 SLEEP

APPROXIMATE MACROS

261 PROTEIN (1044 CAL)
50 FAT (450 CAL)
26 CARB (104 CAL)

1598 TOTAL CALORIES