Contest prep diary: Post Here!

[esplendido]

Seems we have a few athletes prepping for shows this Summer and Fall. Post your progress (with pics) on this thread so that we can encourage you and be motivated, too!

I start my diet the beginning of April for the North Americans in August. I'll post progress pics, etc when I get started.

Let's go!

[HeavyDutyGuy]

16 weeks out. Pics were taken the past week at BW between 258 - 262 lbs. Arm was 21" pumped in the first two (blurry) photos. (My hand was shaking from a very intense back/ bicep session. The others were earlier in the week.

[HeavyDutyGuy]

Here's yesterdays cardio session. Typical of the past few sessions....Treadmill 20 min, .98 miles, Avg spd 3.9 avg incline 1.5 154 cals. Recumbent bike 25 min 5.43 Miles, avg spd 13 mph, 178 cals. BW 260. As for Diet it was right bang on mark today, all lean protein, veggies, some rice, iced tea, coffee and diet soda. Pics were from Monday - around 260.

[esplendido]

Great size on your legs, especially for your height! Need clearer pics to see how the conditioning is coming.

[HeavyDutyGuy]

Great size on your legs, especially for your height! Need clearer pics to see how the conditioning is coming.

Thanks! I really focused on bringing them up this past year. Training very heavy and hard, but working the ROM on squats and leg presses a bit more- the 'hole'. I will try to get someone to take pics with a better camera as I go. Tonites workout was brutal! Not going to take up space posting them all, but this one tonight was tough- PECS (Cable crossovers warmups for shoulders and pecs 60 lbs ea stack really working the ROM and stretch), 2 sets) 1. Smith bench press - (w/u bar, 1 pl a side, 2 pl , 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 1) , 4 pl +25 ea side (410 in plates) x1) 4pl +35 ea side - 430 in plates x 2. Negatives 5 pl a side (450 in plates) x 3- first time handling this weight for full negs, might have got 1 more,, bit it was a little scary, and bar kept hitting hooks near bottom. 2nd set -5 pl x 3 - better set, conrolled all the way down, brutal!............................ 2. Dips - ( warmup BW 260 Bw, BW +90 ) BW+180 (440 total) x 2 + 2 neg, x 3 + 2 neg... 3. Cable Crossovers (w/u 80, 110 x2, 140 x2, 170 x 2 ). 200 ea side (entire weight stacks) x 7! - up 1 rep. DELTS------------------------------------------------------------------------------ 4. Smith Machine Press (wu, bar 1 pl, 1 pl + 25, 2 pl). 2 pl + 25 ea side - 230 in plates x 4.......... 5. Cable Laterals - post exhaust, 50 x 10+ 2 FR+ 2 neg, - up 10 lbs ea side, same reps and form............................... 6. Rear delt on pec dec 225 x 8- up 15 lbs for 1 less rep.! ............................. ................TRIs...............7. Cable Overhead Tri Ext 150 x 10, x 8.//// 8. Rope Pushdowns.- 200 x 8, x 9+ 2 neg. ..............................Brutal, intenese workout! Forced reps, lots of negatives. BW before workout 260-

[esplendido]

Looks like your doing push/pull. How is your energy for 3 body parts in one day? Are you working each body part once a week or twice a week?

[HeavyDutyGuy]

Today's workout... BACK 1. Deadlifts From bottom rung warmups, then- 550x 1, 560 x1! (PR in weight only)- up 10 lbs for 2 less reps. From top- 590 x 2 + 1 neg. 2 Hammer Pulldowns warmups then did 5 plates, 5 pl ea arm x 3 + 2 FR + 3 neg! - left, 2+ 3 FR+ 3 neg right unilaterally. 6 pl x 5 neg ea arm unilaterally. 3. T bar rows - new - tested strength up to 6 pl. 6 pl x 6 - heavy but good aggression and form.............. 4..BB Rows 525 x 5. 5. BB Shrugs 660 x 4, x 5!, up 20 lbs for 1 less rep! 5 Upright Rows 250 x 6! - up 10 lbs for 1 less rep, form just as tight, x 5. . ------------- BICEPS ----------------------------------------- 6. Macnine Curls .stack- 20+ 25 245 x 6!, x4. 190 x 5 ea ea arm! Hard and heavy workout!. BW 257 before. Had a friend take a few pics.

[HeavyDutyGuy]

Rick, I'm currently doing pecs/delts/tris, off, back/biceps/ off/ legs. Sometimes I insert an extra rest day, so it basically a 3 day a week routine, each bodypart once. On most off days, I'm currently doing 45 min of of cardio.

[esplendido]

Rick, I'm currently doing pecs/delts/tris, off, back/biceps/ off/ legs. Sometimes I insert an extra rest day, so it basically a 3 day a week routine, each bodypart once. On most off days, I'm currently doing 45 min of of cardio.


Classic push/pull routine. I did that for 10 years in my 20's. However!...I found that my shoulders were getting short changed with 3 body parts in one workout when I returned to BBing in my late 40's. I suppose if you have the time, like 4-5 hours in the gym to allow some recovery between body parts, you can progress with that. I had to give each body part its own day (except arms....I do bi's and tri's together) to get maximum growth and best recovery.

You are lifting some impressive iron there, sir! My hat's off to you! Keep it up. You'll do well at the Masters Nationals.

[HeavyDutyGuy]

I like this routine. I'm strong, but was never one of the guys who could weight train everyday and gain. I'd usually regress. So I learned to hit it hard, heavy and brief, take a day off, maybe two, then hit the next thing. I can usually fry delts in 4 sets, and doing thwm after chest makes them warmed up already, even prefatigued to an extent. Works great. But everyones body is somewhat different. Most guys at my gym can't figure out how I can lift the weights I do either. The priniciple of individual differences. And thanks for the encouragement!

[HeavyDutyGuy]

Why doesnt anyone post theirs besides me?. lol. Anyway, to get caught up I did get soem regular camera pics taken, the quality wasnt good- mostly because of the flash. It figures- my cell blurs and the regular is too flashy. was going to upload aneay, but this computer at the lib doesnt have an unlocked set up CD drive and I have a Cd. Oh well. I will have the wife shoot some on the digital in a few weeks and go that route. I will post the link when my friend uploads the video of me deadlifting 560 for a PR. He loved it. It hurt me to look at it, lol,
Ok training. I trained all 7 days last week Cardio for 45 min along with tanning on Sun, Tues and Thurs. Brutal weight workouts on M W F- among the toughest I've ever done. I went in to tan and do more cardio on Sat- did 20 min of treadmil and a bunch of sets on machine crunches. Coudlnt even think about pedaling more than a few second on the bike. thnough better of it, and went home and rested,, took sunday off, first full day off in 8 days. I feel more rested today, a bit sleepy, but ok. ate a fe more carbs to recover and refuel some. my weight ahd evn dropped from 259 to 255 in les than a week, That obviously wasnt all fat, and I think I was getting overtrained (duh) and was startign to burn muscle. Will only do my 3 days weights and 3 days cardio 45 max minutes this week, then assess. 16 weeks to go- time to burn! Diets still on point. Not in keto mode yet- still easing into that.

[HeavyDutyGuy]

Last night's workout. Went great, better than I expected! LEGS-------------------------------------------- 1. Squats (w/u bar, 140, etc, up to 500 x2).. 600 x 9!- up 1 rep and better form overall than last time. Reps 2 to 5 or so seemed almost easy in a weird way. Went to Leg ext first. guy was taking up the leg press forever, I started to cool off. Did warmups with 150, 225, stack- 285/ 2. Hammer Leg press (w/u 4 ea side, 7 ea side, 10) 3.Flex Leg ext (w/u) then stack * 285+ 15 - 300 x 6 + 2 FR (up 15 lbs for 3 less reps e leg)-Unilaterally, alternating pre ex with Hammer Leg Press 14 pl ea side*- 1400 x 5 + 1.FR - up 25 lbs!. .................................................. ... Hamstrings ............................................... - 4. Seated Leg curl stack- 255 a few, then 210 x 8 NA- alternaing neg w ea leg, 255 x 10 slow neg wth pause in contracted position, very slow neg, up 2 reps. ....................Calves........................ .......... 5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 7! - up 25 lbs! Stripped off 3 pl a side x 10 very slow concentrated with even slower negatives. 6. Standing Calf Raise stack +15- 410 x 11 - up 7.5 lbs for 2 less rep. slow with slower negatives. Strong, Intense, pushed very hard, heavy! BW - 259 lbs- back up 4 lbs since Sat. Looked more muscular and felt a lot better. Strength was up, several PR's! Protein 155+ 60 + 35 = 240 grams. Calories 2000.

[esplendido]

Last night's workout. Went great, better than I expected! LEGS-------------------------------------------- 1. Squats (w/u bar, 140, etc, up to 500 x2).. 600 x 9!- up 1 rep and better form overall than last time. Reps 2 to 5 or so seemed almost easy in a weird way. Went to Leg ext first. guy was taking up the leg press forever, I started to cool off. Did warmups with 150, 225, stack- 285/ 2. Hammer Leg press (w/u 4 ea side, 7 ea side, 10) 3.Flex Leg ext (w/u) then stack * 285+ 15 - 300 x 6 + 2 FR (up 15 lbs for 3 less reps e leg)-Unilaterally, alternating pre ex with Hammer Leg Press 14 pl ea side*- 1400 x 5 + 1.FR - up 25 lbs!. .................................................. ... Hamstrings ............................................... - 4. Seated Leg curl stack- 255 a few, then 210 x 8 NA- alternaing neg w ea leg, 255 x 10 slow neg wth pause in contracted position, very slow neg, up 2 reps. ....................Calves........................ .......... 5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 7! - up 25 lbs! Stripped off 3 pl a side x 10 very slow concentrated with even slower negatives. 6. Standing Calf Raise stack +15- 410 x 11 - up 7.5 lbs for 2 less rep. slow with slower negatives. Strong, Intense, pushed very hard, heavy! BW - 259 lbs- back up 4 lbs since Sat. Looked more muscular and felt a lot better. Strength was up, several PR's! Protein 155+ 60 + 35 = 240 grams. Calories 2000.

You need to add 100g of protein to your diet or you're gonna lose muscle.

[esplendido]

And what's your AAS protocol? Your calories seem too low. I ate 3500 calories on my last diet and lost 2lbs/wk.

[HeavyDutyGuy]

Wow, I couldn't get lean on that may calories! Lol, I probably have a much slower metabolism than you. I gain weight on 3000 + calories. I have to go below 2500 to 2000 to lose fat. I ate almost 3000 calories on Sat and 2800 on Sunday and gained 4 lbs since Saturday. Right now I'm only using phera and MID as a bridge, since my clinic is taking forever to refill and send out my HRT. I was on 400 mg test, 200 mg Deca a week and 1 Anavar a day. Were going to stay with the test and anavar and add winstrol inject eod to keep the lean muscle, and dropping the deca to eliminate water retention. I've never used Anavar and Winstrol together. In fact those last 10 weeks were the first I'd used Anavar. We may add the deca back in if the shoulder or other joints start to act up again. I'm still getting stronger week by week so I'm not losing muscle at this point. I did lose muscle last year, but was higher in protein and fats and lower in carbs. I think I need at least 200 grams of protein, and 150 grams of carbs. Boyer Coe used similiar figures back in 80-81 and he felt stronger, was able to train more intensely, and carry more precontest bodyweight on stage. Mentzer told me he would be on 800 calories and 80 grams of protein to get ripped. He later added more carbs and a lot of cardio in 79 and 80.

[HeavyDutyGuy]

I should add that I'm also on Depakote, Seroquel and was on Paxil. These drugs tend to change your metabolism- at least they make it harder to stay lean, and some get fat on them.

[esplendido]

You know your body better than anyone. And you have some experience with protein amounts.

The anavar, to be effective, needs to be at 50mg/day. I assume you have the 5mg tabs? In the past, you could get it in 10mg tabs, and I still do from certain scources.

It will be interesting to see your progress on your diet. Can you keep weekly pics coming? It would help if you could have someone take photos of you doing front dbl biceps, front lat spread, rear dbl bi, and rear lat spread for a good assessment.

[HeavyDutyGuy]

The Anavar was 20 or 25 mg, I think 25. The clinic is running out- hard to get or something, so that might be it for the Anavar for a while. Raw materials issue. Same with the ethanate I was on. Going to cypionate for this cycle. Id be happy to do the pics, if I can get someone to shoot them. Been trying to do that, lol. My son rushes, my wifes busy a lot with her stuff, but I will try to pressure them, lol.

[HeavyDutyGuy]

Id eat more protein if I could tolerate it (meat, chicken or tuna I meant). My intestines rebel, lol. I'm taking half of it in the form of whey. Maybe I should do liquid egg whites again? (I don't tolerate a lot of eggs). What do you use?

[esplendido]

Id eat more protein if I could tolerate it (meat, chicken or tuna I meant). My intestines rebel, lol. I'm taking half of it in the form of whey. Maybe I should do liquid egg whites again? (I don't tolerate a lot of eggs). What do you use?

Meal 1: eggs 50g
Meal 2: whey isolate 60g
Meal 3: chicken breast 50g
Meal 4: whey isolate 60g
Meal 5: beef 64g
Meal 6: turkey 50g
Meal 7: whey isolate 60g

Total: 394g

[HeavyDutyGuy]

Meal 1: eggs 50g
Meal 2: whey isolate 60g
Meal 3: chicken breast 50g
Meal 4: whey isolate 60g
Meal 5: beef 64g
Meal 6: turkey 50g
Meal 7: whey isolate 60g

Total: 394g

Cool! When do you train? Between which meals? Do you sleep, lol?

[esplendido]

I do eat from 7 a.m. to midnight, workout at around 9 p.m.

I'm always eating, it seems. It's hard to do, believe it or not!

[HeavyDutyGuy]

I believe you! Its hard to get all those meals in. I need more than 7 hours sleep, though! Then going to the gym is another couple hours, I can't eat right before, so that's usually 3 hours where I don't eat. That leaves 13 hours to squeeze in 6 - or in your case 7, meals. I might try 3 protein drinks, 1 egg white meal, 1 tuna, 1 chicken or beef, 50 grams or so a shot. That would put me at 300 to 350+ grams. Not bad.

[HeavyDutyGuy]

PECS (Cable crossovers warmups for shoulders and pecs 40, 60, 80 lbs ea stack really working the ROM and stretch), a couple very ight sets of macihne presses) changed exercise order as Smith was tied up 1. Dips Bw 257 for 2 warmups, Bw+90, Bw +180 436 x 4, x 4+ 2 negs!- up 1 rep. 2. Hammer Decline press (wu 50 ea stack x a few up to 110x1, 150- stack ea arm too heavy this time .)..SMITH freed up so went- 3. Smith bench press - (w/u bar, 1 pl a side, 2 pl , 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 14 pl +10 ea side),-- 4 pl+20 ea side (400 in plates) x 3. 3. Cable Crossovers 200 ea side (entire weight stacks) x 7- prex with smith bp's 4 pl - 360 x 2 - ouch! DELTS------------------------------------------------------------------------------ 4. Smith Machine Press (wu, bar 1 pl, 1 pl + 25, 2 pl). 2 pl + 25 ea side - 230 in plates x 4. 5. Cable Laterals - 70 x 10+ 2 FR+ 2 neg,left, x 9+2FR+2 neg right - up 20 lbs ea side, for same rep left and 1 less right! Prex with smith press 230 x 3 6. Rear delt on pec dec I stck 255 x 6- up 30 lbs for 2 less reps .! ............................. ................TRIs...................... 7. Cable Overhead Tri Ext 150 x 10, x 9../ 9. Rope Pushdowns.- 200 x 11, x 10+ 2 neg - up 2 reps. Good workout! Heavy, Forced reps, negatives, several increases. BW before workout 257- total calories 2000, protein 240 grams. Still have 1 meal to eat.

[HeavyDutyGuy]

Cardio Treadmill 20 min 1 mile 155 cals avg spd 3.0 avg incline 1.5. Recumbent bike 22 min, 5 miles 176 cals, avg spd 13.5 mph. TOTAL CARDIO 42 min, 331 cals. Protein 50+ 50 +10+30+15+45+ 45 - 245 gr protein. Upped potassium as I was really dragging all day. Felt better by bedtime, lol.. Figures. Got my HRt refill yesterday. Will start Sat or Sun, I want to do even weeks, and not half ass it. Also tommorrow would be end of 2 week bridge of Phera and M1D. BW is 257 tonite.

[HeavyDutyGuy]

Pics were this afternoon afternoon after tanning and before cardio, cold, no pump, at 256 1/2. A bit more cut, but flat. Upped protein by one small meal. Will try to get pumped pics in mandatories after tommorrows training session.

[HeavyDutyGuy]

Ok, I hated those, so took a few more tonite at home after a couple more protein meals. Point taken, Rick, what a difference!

[esplendido]

Ok, I hated those, so took a few more tonite at home after a couple more protein meals. Point taken, Rick, what a difference!

Looking harder! How many weeks till show?

[red barraca]

Ok, I hated those, so took a few more tonite at home after a couple more protein meals. Point taken, Rick, what a difference!

looking leaner brotha!good luck:beerbang:

[HeavyDutyGuy]

Thanks guys! 15 weeks from today. I think I'm on target this time.

[HeavyDutyGuy]

Today's workout, started out slow, picked up intensity as I went. BACK 1. Rack Deadlifts From knee level - w/u bar, 140, 230 x10, 320x6, 410x6, 500x 6) 590 x4, 680 x1, 770 X1, 790 X 4. Rack From top- 590 x 3 to below knee level + 1 neg to bottom. From bottom 500 x1, 550 x 2. 2. Hammer Pulldowns (w/u 1, 2, 3 pl. 4pl x1) 5 plates, 5 pl ea arm x 4 + 2 FR + 2 neg! - left, 3+ 2 FR+ 2 neg right unilaterally. 7 pl x 5 neg ea arm unilaterally- up 45 lbs ea arm!. 3. Cable rows- break in 210x a few. 245 x9. 4. Hammer Shrugs 10 pl ea side+ 35 +25+ 25 lb carriage 1045 x 4, x 5!. ------------- BICEPS ----------------------------------------- 5. Macnine Curls - 190 x 5 neg ea arm. Stack 220 x bilaterally Great workout! Hard and very heavy. BW 257 before.

[HeavyDutyGuy]

CARDIO. Treadmill 20 min, 1.02 miles, 160 cals, avg spd 3.1 mph, avg incline 1.5 160 cals . Bike 25 min 5.88 Miles, 199 cals. TOTAL CARDIO 45 min, 359 cals. Best session so far this prep. Forearms and especially calves were really popping, probably from last nights deadlifts, so I snapped a couple of pics.

[HeavyDutyGuy]

Today's workout LEGS-------------------------------------------- Was having a lot of allergy type congestion all day. Feeling lethargic going into workout. Very tight at first. 1. Squats (w/u bar, 140, etc, up to 500 x2).. 600 x 10!- up 1 rep. Had better form if anything, too 2. Hammer Leg press (w/u 5 ea side, 8 ea side, 10 x1) 3.Flex Leg ext (w/u) then stack * 285+ 22.5 - 307.5 x 6 + 2 FR (up 7.5 lbs ea leg)-Unilaterally, alternating pre ex with Hammer Leg Press 14 pl ea side- 1400 x 6 + 1 FR - up 1 rep. .................................................. ... Hamstrings ............................................... - 4. Seated Leg curl (w/u 195) stack- 255 x 8+ bilaterally, 150 x 9+ 1 FR- ea leg. alternating ea leg ....................Calves........................ .......... 5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 9! - up 2 reps Stripped off 2 pl a side- 1040 x 8 slow concentrated reps with better stretch. 6. Standing Calf Raise stack +25- 420 x 8, x10 - up 10 lbs . Abs----------------------------------------------------7. Flex ab machine stack- 150 x 31!- 2 nd set got only 7 as abs were too cramping to contract.. Hard workout and strong dspite how I was feelig going in. BW - 258 lbs.

[HeavyDutyGuy]

Wasn't going to post another workout, but was really surprised and pleased I was able to go up a rep and set abnother PR in the Squat, considering going in, I was wondering if I was going to be able to do it at all. The rest was stronger overall too, again if only by a rep here and there. Started back up on HRT today as well. Tracking bodyweight closely. Calories low, protein 235 grams with 1 50 gram shake to go. Surprisingly a crappy day turned into a very good prep day.

[esplendido]

Wasn't going to post another workout, but was really surprised and pleased I was able to go up a rep and set abnother PR in the Squat, considering going in, I was wondering if I was going to be able to do it at all. The rest was stronger overall too, again if only by a rep here and there. Started back up on HRT today as well. Tracking bodyweight closely. Calories low, protein 235 grams with 1 50 gram shake to go. Surprisingly a crappy day turned into a very good prep day.

Keep it coming HDG! And keep the pics coming!

[HeavyDutyGuy]

PECS All right Rick, you asked for it!, lol! Todays workout PECS/DELTS/TRICEPS 1. Cable crossovers warmups for shoulders and pecs 40, 60, 80 lbs ea stack really working the ROM and stretch, then 1 rep ea weight 100, 120, 140, 160) each stack - 200 x 8! - up 1 rep. Short rest, then did unilaterally 200 x 5+ 2 FR + 2 neg ea arm. 2. Smith bench press - (w/u bar, 1 pl a side, 2 pl, 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 1), 4 pl+20 ea side (400 in plates) x 3. 3. Dips. I did 2 sets of machine dips, the second with the stack as an experiment-too light, nice warmuo though, Regular dips warmup-Bw 256 , Bw+60, BW+ 120 Bw +185 - 441 x 4+ 2 negs!- up 5 lbs. DELTS------------------------------------------------------------------------------ 4. Smith Machine Press (wu, bar 1 pl, 1 pl + 25, 1 pl+ 50 ea side). 1 pl + 75 ea side - 240 in plates x 3! - up 10 lbs for 1 less rep. 5. Cable Laterals - 80 x 10+ 2 FR+ 2 neg,left, x 9+2FR+2 neg right - up 10 lbs ea side! 6. Rear delt on pec dec stack.+7.5 262.5 x 7!- up 7.5 lbs and 1 rep! ............................. ................TRIs...................... 7. Cable Overhead Tri Ext 150 x 13! Up 3 reps, x 11. 8. Rope Pushdowns.- 200 x 12- up 1 rep, x 10+ 2 neg - up 2 reps. Good workout! A few less working sets due to time, but Heavy, 5 PR's, several more increases, Forced reps, negatives, . BW before workout 256- b4 w/o, protein about 130 grams, low, just had no appetite today and slept a lot. Still have 2 meals to eat.

[HeavyDutyGuy]

BACK 1. Rack Deadlifts From bottom - w/u bar x 20, x10, 140 x10, 230 x6, 320x4- 2 sets, 410x1, 460x1, 500x 1) 550 x3 - up 1 rep. 2. Hammer Pulldowns (w/u 1, 2, 3 pl. 4pl x1) 5 plates, 5 pl ea arm x 5 + 2 FR! - left, 4+ 2 FR right unilaterally - up 1 rep ea arm. 3. Bb Rows (w/u 230, 320, 410) 500 x 4. Short rest then 4. Cable rows 270 x7, stack-300 x 5- up 60 lbs for 4 less reps! 5.. BB Shrugs 500 X 7, 590 X3, 680 X 5. 6. BB Upright Rows 230 x 7, 5 + 2 Forced cheat reps. ------------- BICEPS ----------------------------------------- 7.BB cheat curls 230 x 5, 3 1/2. 8. Cable Curls - 120 x 6 + 2 Fr ea arm. 150 x 4 RP EA arm- assist on last rep.9 CARDIO. Treadmill 20 min, 1.05 miles, 157 cals, avg spd 3.2 mph, avg incline NOTES-This was kind of a weird one for me, was a day after my normal scheduled workout, my son turned 18 yesterday and went back to Calif yesterday to live with his mom and be around his sis, so I wasn't up to it yday at all. Today was better, all the elements were there, heavy, matched previous best rep performance in deadlift, a couple PR's several increases, trained to failure, even forced reps and a rest pause set. Was pretty focused doing it, but just flat afterwards, pumpwise and emotionally. Got it done, just wasn't exalted as usual. BW 256 before workout.

[v1hyp]

Hey HDG, could you possibly rearange how you post your work outs,, In its currrent format, it's very hard to read (at least for me). Would like to see what you've accomplished but when I try to read this I jusy quit half way. Just a request. This is how I post my stuff. Obviously you can do it any way you want.

6 Apr 09 A1 (Mon)

Seated Calf Rasies:
LT: 100-20
TT: 105-15
Stiff Leg Deads:
90-15 (Slow)
Wide Stance Squats:
LT: 155-17
TT: 195-10
WM: 95-22

7 Apr 09 B2 (Tue)

HS FB:
LT: 240-19
TT: 270-14
Seated DB Side Raises:
TT: 15-20 (new exercise/slow)
Neck Chain:
TT: 20-10 (New/Slow)
Smith Rev-Grip Press: (New)
TT; 160-13

Cardio: 20min, Treadmill

[HeavyDutyGuy]

OK I took out the warm up sets, but everything was lined up up on my cell browser before as it is now. Hope this comes out easier to read. .......BACK............. Edit- nope it just got run all together, didn't look at all like how I phrased it.

[HeavyDutyGuy]

LEGS-------------------------------------------- Going to try to just list essentials. 1.Flex Leg ext 310 x 6 + 2 FR + 2 neg (up 2.5 lbs ea leg)-Unilaterally, alternating, pre ex with 2.Hammer Leg Press 14 pl ea side- 1400 x 5 felt very heavy, last rep was a ballbuster, killer preex superset! 3. Squats 600 x 6, was very tough after preex, even with some easy low rep warmups in between .................................... Hamstrings ............ 4. Seated Leg curl 165 x 7+ 2 FR- ea leg. alternating- up 15 lbs ea leg for 2 less reps! 210 x 5 NA ea leg - 10 positives. ....................Calves........................ .......... 5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 10! - up 1 rep, Stripped off 2 pl a side- 1040 x 9. 6. Standing Calf Raise stack +40- 435 x 8, - up 15 lbs for 2 less reps, x 7. . Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 15- 2 sets abs were cramping almost from the beginning.. Hard, intense workout, a few increases, but emphasis was on preexhaustion and working the muscles with intense contractions . BW before- 260 lbs! - up several lbs since Sat, highest in weeks, despite diet and cardio, probably water from cheat meal Sat night and some salty ham Sunday.

[HeavyDutyGuy]

930 am CARDIO- on almost empty stomach, one scoop of whey protein with 8 0z water and coffee before......... Treadmill 20 min, 1.01 miles, 149 cals, avg spd 3.1 mph, avg incline 0.6 Recumbent Bike 30 min 6.32 Miles, 202 cals, 13.2 mph. TOTAL CARDIO 50 min, 351 cals. Burned most calories so far this prep. Bodyweight was 256 lbs on empty stomach. Pics from this morning as well. Very flat, carbs are very low. Abs are coming in and some upper body definition. Had trouble tensing thighs for pics after 50 min of cardio (and leg workout last night).

[HeavyDutyGuy]

After 5 meals (3 solid, 2 protein drinks w tsb PB) upper body filled out more despite very low carbs. Had 1 more shake (no PB) before bed. (Excuse the splash on the mirror, lol).

[HeavyDutyGuy]

A couple of flexed arm pics- density improving.

[esplendido]

Lookin' good in the photos, HD. You have a ways to go, but we have time. You've got some real muscle quality, there....especially legs. I'm guessing you have at least 25lbs to go. How do you feel about that?

[v1hyp]

Keep it up bro,, I'm sure you'll do well!

[HeavyDutyGuy]

Lookin' good in the photos, HD. You have a ways to go, but we have time. You've got some real muscle quality, there....especially legs. I'm guessing you have at least 25lbs to go. How do you feel about that?

Thanks! I'm not putting a number on it, I just want to get shredded without sacrificing all the muscle I built the past 8 months. I'm trying to go by appearance, since that's what were judged on, hence all the pics. is this making sense?

[HeavyDutyGuy]

Keep it up bro,, I'm sure you'll do well!

Thanks! That's the plan, lol..

[HeavyDutyGuy]

PECS------------------- 1. Cable crossovers warmups for shoulders and pecs 40, 60, 80 110 lbs ea stack, really working the ROM and stretch, then 1 rep ea weight 140, 160, 180) each stack - 200 x 8, Then unilaterally 200 x 6+ 3 FR ea arm, stack + 25- 225 2 ea side x 6 forced negatives!....................................... . 2. Dips warmup-Bw 254 , Bw+65, BW+ 130, Bw +200 (454 total)x 4, x 4+ 2 negs!- up 13 lbs! 3. Smith bench press - (w/u bar, 1 pl a side, 2 pl, 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 1), 4 pl+20 ea side (400 in plates) x 1- was wiped by this point, especially pressing strength- probably from the dips to complete failure. DELTS----------------------------------------------------------------- 4.. Cable Laterals - 90 x 10+ 2 FR+ 2 neg ea side - up 10 lbs ea side!, 120 x 6 neg ea side. 5.. Rear delt on pec dec stack.+ 25 - 280 x 5 - up 17.5 lbs for 2 less reps. 6. Hammer Strength shoulder press stack- 150 ea side x 5. ............................. ................TRIs......................` 7. Cable Overhead Tri Ext 160 x 7, x 9. 8. Rope Pushdowns.- stack + 10 210 x 13- up 10lbs and 1 rep, stack + 25 x 8+ 2 neg - up 25 lbs for 2 less reps! Good workout! Intense, esp pecs, several more increases, lots Forced reps, negatives, ...................... Post w/o CARDIO TREADMILL 20 MIN 129 cal, avg spd 2.8 BW before workout 254- b4 w/o, protein about 150 grams, 1 meal, 2 shakes, still have 2 meals and 1 shake to consume.

[esplendido]

Thanks! I'm not putting a number on it, I just want to get shredded without sacrificing all the muscle I built the past 8 months. I'm trying to go by appearance, since that's what were judged on, hence all the pics. is this making sense?

Yes, great sense! And good if you're willing to accept that you might drop into HW class to get shredded. I know what it feels like when you start to approach 225 and you still need to lose some weight to get shredded. Us tall guys have a phobia about dropping below SHW.....

[esplendido]

I've been asked to post prep pics as I get ready for my next show. I've changed target shows because I need another couple months to bring my legs up. New show is the Red River Classic, Oct. 24th in Norman, OK. I decided to stay off the national stage until my legs equal my upper body, so 2010 for the Masters Nationals again.

I hit my peak bulk at 285 a month ago and dropped 10 lbs in the last 4 weeks while cruising on a bridge cycle. Next week starts the last bulk blast cycle and will morph into the cutting cycle in 8 weeks through contest time. I should put that 10lbs back on and start cutting at 285. I don't know what weight I'll end up at, but I'm the leanest I've been at the heaviest I've been, so I'm speculating 245-250 contest weight.

I added an inch to my legs since last July, 1/2 inch to my arms, and 1/2 inch to my calves. I want to add another inch to the legs by next year's show, and another 1/2 inch to my arms, which would put my legs at 30" and arms at 21", just right for my frickin 58" chest. It's tough to look big at 6'-4".

I made this decision thanks to Gina Davis, who, when Laurel and I met up with her to give Laurel some posing tips, asked me why I'd step on the national stage if I felt my legs were under par. Good question. Why compete for 3rd or 4th place? Go for the win!

[HeavyDutyGuy]

I've been asked to post prep pics as I get ready for my next show. I've changed target shows because I need another couple months to bring my legs up. New show is the Red River Classic, Oct. 24th in Norman, OK. I decided to stay off the national stage until my legs equal my upper body, so 2010 for the Masters Nationals again.

I hit my peak bulk at 285 a month ago and dropped 10 lbs in the last 4 weeks while cruising on a bridge cycle. Next week starts the last bulk blast cycle and will morph into the cutting cycle in 8 weeks through contest time. I should put that 10lbs back on and start cutting at 285. I don't know what weight I'll end up at, but I'm the leanest I've been at the heaviest I've been, so I'm speculating 245-250 contest weight.

I added an inch to my legs since last July, 1/2 inch to my arms, and 1/2 inch to my calves. I want to add another inch to the legs by next year's show, and another 1/2 inch to my arms, which would put my legs at 30" and arms at 21", just right for my frickin 58" chest. It's tough to look big at 6'-4".

I made this decision thanks to Gina Davis, who, when Laurel and I met up with her to give Laurel some posing tips, asked me why I'd step on the national stage if I felt my legs were under par. Good question. Why compete for 3rd or 4th place? Go for the win!

Cool, I look forward to the pics! Well, this way, you don't have to start your diet as soon..

[HeavyDutyGuy]

Yesterday did a brutal back and bicep session followed by 20 min of cardio, today did 50 min of fasted cardio. Weighed 255 prior to cardio. Pics were taken tonite, about 2 hours after cheat meal, don't know what weight was at that point. Arms up, abs down.

[HeavyDutyGuy]

LEGS-------------------------------------------- 1.. Squats 600 x 7, tough, good set! - up 1 rep, deeper, but did first this time 2.Flex Leg ext stack * 285+ 25 - 310 x 7 + 2 FR (up 1 rep ea leg)-Unilaterally, alternating pre ex with 3. Hammer Leg Press 14 pl ea side+25- 1400 x 5+ 1 FR .................................................. ... Hamstrings ............ 4. Seated Leg curl 180 x 5+ 2 FR- ea leg. Unilaterally, alternating- up 15 lbs ea leg (30 overall) for 2 less reps! Stack.- 255 x 10 bilaterally- up 2 reps ....................Calves........................ .......... 5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 10. 6. Calf Raise on leg machine 255 x burn out reps, stack- 395 x 10. Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 18 - up 3 reps, x 15. Hard, intense workout, some increases. BW before- 256 lbs.

[esplendido]

Pics look like you're making good progress!

[sassy69]

Nice detail coming in !

[HeavyDutyGuy]

Thanks you two! Workouts went very well last week, Strength and intensity high, bumping up cardio now week by week, 11 1/2 weeks to go!

[HeavyDutyGuy]

LEGS-------------------------------------------- 1.. Squats 600 x 7. 2. Hammer Leg Press 14 pl ea side+25- 1400 x 6+ 2 FR 3.Flex Leg ext stack * 285+ 37.5 25 - 322.5 x 12 Neg act (6 neg reps ea leg)- pre ex with 2. Hammer Leg Press 9 pl ea side+25- 950 x 6 Neg act reps (3 reps ea leg). ....................Calves........................ .......... 4. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 10, short rest then 10 Pl ea side + 25 - 1040 x 8.. 5. Standing Calf Raise stack- 395+ 47.5= 442.5 x 9, x 8o .................................................. ... Hamstrings ............ 6. Seated Leg curl stack- 255+ 17.5 = 272.5 x 7+ 2 FR+ 2 negs, 5+ 2 FR+ 2 negs. Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 22- up 4 reps!, x 13. Hard, intense workout, heavy weights in strict form. O9Lots of intensity techniques added, legs were throbbing afterwards. BW before w/o- 255 lbs. Cardio Treadmill 30 min 1.48 Miles 213 calso9, avg spd 3.0, avg incline .5.

[v1hyp]

Keep it bro your doing great!!

[HeavyDutyGuy]

Thanks bro! Today, upped cardio. Took the pics before the 2 nd session. ----------------Cardio (morning, fasted) Treadmill 20 mins, .96 miles, 133 cals, avg spd 2.9 mph . Recumbent bike 40 min, 7.34 Miles, 196 cals, avg spd 10.9 mph . Total Morning Cardio 60 min, 329 cals . .................................................. ...................... Cardio Afternoon Treadmill 20 mins, .96 miles, 133 cals, avg spd 2.9 mph . Recumbent bike 20 min, 3.76 miles 102 cals, avg spd 11.2 mph. Total PM Cardio 40.min, 205 cals. .................................................. ............. TOTAL CARDIO 1 hr 40 min, 534 cals. Most this prep.

[esplendido]

Gettin' leaner! Especially in the waist.

[HeavyDutyGuy]

Gettin' leaner! Especially in the waist.

Thanks Rick! I used to walk around with a 32" waist in high school. Even when I'm lean I haven't seen that number since. Lol.

[HeavyDutyGuy]

PECS------------------- 1. Smith bench press - (w/u bar, 1 pl a side, 2 sets each; 2 pl, 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 1), 4 pl+25 ea side (410 in plates) x 2, x 1. 2. Dips warmup-Bw 251.5 , Bw+70, BW+ 130, Bw +200 (451.5 total) x 3+ 2 negs, x 4. 3. Cable crossovers warmups 80, 110, 140 lbs ea stack, 170 x1, ) stack + 35- 235 ea side x 5 +2 forced reps. up 10 lbs a side and 2 reps ....................................... . DELTS----------------------------------------------------------------- 4.Smith Overhead Press w/u 1 pl, 1pl+ 25, 2 pl, 2 pl+ 25 ea side (230 in plates) x3. 2nd set- hybrid rest pause/ko negative, lowered 230 in plates, lifted 180- 2 positives + 3 neg__________________________________________ 5. Cable Laterals - 120 x 6+ 2 FR ea side + 2 neg - up 10 lbs ea side, (20 overall) for 1 less reps, 160 x 5! neg ea side- up 10 lbs ea side (20 overall)! 6. Bentover cable laterals (break in) 90 ea side x 6+ 2 FR ............................ ................TRIs.............................. ........ 7. Dip machine 105 x 10 ea arm, 135 x 2 + 2 FR ea arm, 150 x 8 neg ea arm. 8 . Flex overhead triceps 130 x8+ Great workout! Wasn't especially strong, was tired and a bit hungry going in, but had good Intensity, , lots of forced reps, negatives. Wasn't feeling too energetic at first, but picked up intensity as I went along............................................. .......... ...................... Post w/o CARDIO - TREADMILL 20 MIN , .85 mile, 114 cal, avg spd 2,.6 BW before workout 251.5 - had I meal and 1 shake prior.

[HeavyDutyGuy]

BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - 510x 1, 550 x1, From top- 600 x 2 half reps-knee level ...................... 2.Straight arm pulldowns (hard stack) 150 x 4 RP, 180 x 5 negs. Then right into 3. Flex pulldowns - unilaterally- 270 x 4 RP ea arm- assist on last one only left arm, slight assist on 2nd rep, then a bit more last 2 right. 285 x 5 neg ea arm unilaterally. 4. Cable row - 2 sets to positive failure, x 6, x 5 5. BB Shrugs 700 X 4, x 5! - up 20 lbs for 1 less reps, ------------- BICEPS --------------------------------------------- 6. Cable Curls - 160 x 4 RP ea arm - assist on last 2 reps left, last one right, 200 x 6 neg ea arm! - up 1 rep. 7. Flex Machine curls stack- 220 x 7, 6+ 3 neg. -------------------------------------------------------------------------CARDIO. Treadmill 23 min, 1.24 miles, 174 cals, avg spd 3.2 mph. BW 252 before workout -lost 3 LBS so far this week, since Monday, probably some water, but stepped up cardio as well and diet was tight all week!. Great workout! Strong, Intensity was very high! Cuts are starting to come in, especially delts, arms and calves.

[esplendido]

Tri's are fantastic! You've got a lot of size. Once ripped, you'll be a monster!


BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - 510x 1, 550 x1, From top- 600 x 2 half reps-knee level ...................... 2.Straight arm pulldowns (hard stack) 150 x 4 RP, 180 x 5 negs. Then right into 3. Flex pulldowns - unilaterally- 270 x 4 RP ea arm- assist on last one only left arm, slight assist on 2nd rep, then a bit more last 2 right. 285 x 5 neg ea arm unilaterally. 4. Cable row - 2 sets to positive failure, x 6, x 5 5. BB Shrugs 700 X 4, x 5! - up 20 lbs for 1 less reps, ------------- BICEPS --------------------------------------------- 6. Cable Curls - 160 x 4 RP ea arm - assist on last 2 reps left, last one right, 200 x 6 neg ea arm! - up 1 rep. 7. Flex Machine curls stack- 220 x 7, 6+ 3 neg. -------------------------------------------------------------------------CARDIO. Treadmill 23 min, 1.24 miles, 174 cals, avg spd 3.2 mph. BW 252 before workout -lost 3 LBS so far this week, since Monday, probably some water, but stepped up cardio as well and diet was tight all week!. Great workout! Strong, Intensity was very high! Cuts are starting to come in, especially delts, arms and calves.

[esplendido]

BTW, you might try not rolling your shoulders forward in that rear lat spread. It doesn't open the lats any more and hides the shoulders/traps.

[HeavyDutyGuy]

Thanks Rick! I think that looks like I did, because I can't get my 'photographer' to take decent pics! Its why I shot so many by myself. Anyway, updates- Mondays workout was legs, brutal- lots of intensity. Yesterday cardio only 1 hour 20 min, 525 cals. Took measurements, - 10 weeks down, 10 to go. All 'cold' measurents Chest 51+ - down about 1/2 inch, Arms 20- down about 1/4" , waist 38 1/4- down 2 inches, thighs 28 1/2- down 1/2", calves 19- about the same, forearms 14 3/4"- down about 1/4". Total bodyweight lost- 16 lbs. Since I stepped up cardio two weeks ago, and increasing week by week, getting leaner trend should accelerate. Ab and thigh pics- since only trained those so far this week with cardio of course!

[HeavyDutyGuy]

Ooops- weighted 251, so total weight loss should be 19 lbs. 1.9 per week, pretty on target. Another 19 would put me at 232 (before carbing up). So should be 234 or so at weighin, maybe 235 or 6 onstage.

[esplendido]

Ooops- weighted 251, so total weight loss should be 19 lbs. 1.9 per week, pretty on target. Another 19 would put me at 232 (before carbing up). So should be 234 or so at weighin, maybe 235 or 6 onstage.

Mirror, not scale :)

[HeavyDutyGuy]

Last evenings workout-PECS------------------- 1. Cable crossovers stack-200 ea side x 8. Preex with 2.Seated Dip Machine (elbows out) stack 255 x 9. 165 x 4 RP unilaterally each arm! 190 x 8 Neg Act ( 5 negs ea arm)! 3. Flex vertical chest machine- (break-in) stack - 285 x 11! 180 x 4 RP ea arm! Unilaterally, 225 x 8 Neg Act (4 negs ea arm)! DELTS----------------------------------------------------------------- 4.Smith Overhead Press 2 pl+ 25 ea side (230 in plates) x 1 - wasnt quite ready for it, x 2 1/2 - failed on 3rd, better!, seems like delts and tris were a bit fried from the intense pec wo. __________________________________________ 5. One arm Cable Laterals - 130 x 7+ 2 FR ea side + 2 neg! - up 10 lbs ea side, (20 overall) for 1 more rep!, 160 x 4 RP ea side! 180 x 5! neg ea side- up 20 lbs ea side (40 overall)!- unreal! 6. Bentover one arm cable laterals 100 ea side x 9+ 2 FR- up 10 lbs and 3 reps!, 120 x 5 + 2 FR + 2 neg- up 20 more for 4 less reps. ............................ ................TRIs.............................. ........ 7. Cable overhead triceps extension 200 x 9! - (whole stack), x 6. 7. Dip machine (elbows back) 150 x 4 RP, 180 x 6 neg ea arm- up 30lbs an am 2 less reps! Great workout, not as many pure power moves , but very high Intensity, , lots of forced reps, negatives. ATtacked it today! .................................................. .... ...................... Post w/o o CARDIO TREADMILL 20 MIN , 1.10 mile, 145 cal, avg spd 2,.7. BW before workout 251 - had I meal and 2 shake prior. Total protein 300 gm, carbs 75 gm fats 80 gm.

[HeavyDutyGuy]

Haven't posted in a while. Had intense pec/delt tri w/o. Pics were taken about an hour later.

[v1hyp]

Looking big!!

[HeavyDutyGuy]

Thanks! Here's one full body- relaxed, not really flexing taken today.

[esplendido]

Next pics, how about an ab shot and a rear dbl biceps.

[FLEXR6]

Start with the threads from May 18, Cheers :D

Goal: 2009 INBA Natural Olympia - RX Muscle Forums

[HeavyDutyGuy]

Update-I've increased cardio from 7+ hours a week to 9 1/2 this week. Projecting to get up to 12 hours a week in the next month. I'm also cutting the fats back from 120 gm a day to 80 gm - just too many calories for me. Keeping protein at 300, and carbs minimal, except cheat meal. Cheat meal may be the next to go, but will wait a week or two on that one. Need to get xmas tree, deeper cuts, and a lot more striations. At the current rate, wasn't getting there fast enough. These changes should allow a 17 lb fat loss over the next 7 weeks. That should be enough.

[esplendido]

Update-I've increased cardio from 7+ hours a week to 9 1/2 this week. Projecting to get up to 12 hours a week in the next month. I'm also cutting the fats back from 120 gm a day to 80 gm - just too many calories for me. Keeping protein at 300, and carbs minimal, except cheat meal. Cheat meal may be the next to go, but will wait a week or two on that one. Need to get xmas tree, deeper cuts, and a lot more striations. At the current rate, wasn't getting there fast enough. These changes should allow a 17 lb fat loss over the next 7 weeks. That should be enough.

Pics!

[HeavyDutyGuy]

Ok. Here's a variety, so you can get an idea of what's going on. Some taken Sunday, the rest today. All taken cold.

[esplendido]

Ok. Here's a variety, so you can get an idea of what's going on. Some taken Sunday, the rest today. All taken cold.

Looking harder by the day!

Don't let the scale stop you. Mirror, mirror on the wall........

You're gonna be huge!

[HeavyDutyGuy]

Thanks Rick! I think I needed to hear that. I'm sure you know the cruel games your mind plays on you the last couple months before a show. I personally want to blow last years appearance out of the water. The rest isn't really in my hands. I just used to lose fat so easily, and now I have to kill myself to do it. As a Masters competitor, I'm sure you get that. What can you tell me about protein/veggie days? I'd ask Dave, but he's so busy these days and I think you have a great handle on his concepts.

[esplendido]

Thanks Rick! I think I needed to hear that. I'm sure you know the cruel games your mind plays on you the last couple months before a show. I personally want to blow last years appearance out of the water. The rest isn't really in my hands. I just used to lose fat so easily, and now I have to kill myself to do it. As a Masters competitor, I'm sure you get that. What can you tell me about protein/veggie days? I'd ask Dave, but he's so busy these days and I think you have a great handle on his concepts.

Well, I did 2 days pro/veg, 1 day pro/fat up until 3 weeks out. Then it was 3 days pro/veg, 1 day pro/fat. The veg day only had a small, green salad and 1/2 cup green beans. The fat day had lean, red beef in meal 5.

[HeavyDutyGuy]

Wait, I'm on keto. Can you spell it out, lol! I do appreciate it. Here's what my meal plan is as of this week... Meal 1- 3 eggs, 7 egg whites, Meal 2- 52 gram Whey protein drink, 1 tbsp Natural PB, Meal 3 !0 oz tuna with 1 tbsp l Omega 3 lite mayo and mustard, Meal 4 Sames as 2, Meal 5 Either 10 oz cicken breast and salad with oil and vinegar dressing or 10.-12 oz steak (twice per week), Meal 6 same as 2 and 4. What am I missing? What do I change out to do a protein/veggie day?

[esplendido]

Wait, I'm on keto. Can you spell it out, lol! I do appreciate it. Here's what my meal plan is as of this week... Meal 1- 3 eggs, 7 egg whites, Meal 2- 52 gram Whey protein drink, 1 tbsp Natural PB, Meal 3 !0 oz tuna with 1 tbsp l Omega 3 lite mayo and mustard, Meal 4 Sames as 2, Meal 5 Either 10 oz cicken breast and salad with oil and vinegar dressing or 10.-12 oz steak (twice per week), Meal 6 same as 2 and 4. What am I missing? What do I change out to do a protein/veggie day?

You're 7 weeks out, right? I'd drop the peanut butter in meal 2, and drop the mayo in meal 3 and change the tuna to a white meat. Instead of peanut butter for meal 4, I'd do a quarter cup of raw nuts. You have too much fat per day in the diet at this point, with only meal 1 being fat-free.

Your cardio is too low, too. You should be doing 2 hrs/day at this point, and adding 10 minutes/day per week for the remaining weeks. If your weight loss increases to more than 2lbs/week, up your daily protein. Assuming you're on a decent cycle, you should be taking in at least 1.5g protein per lb of LBM. If you're assuming you'll come in around 230, then you should be at 350g/day with the protein. You could go to a meal 7, with just 50g whey.

[HeavyDutyGuy]

Thanks for the tips! I didn't know a (whey) meal 7 was an option. Swap white for tuna? I guess I could make 4 breasts instead of 2, and have the extra 2 for the next meal. Here's yday's cardio day...............................Cardio - Morning (fasted)-Treadmill 30 min, 1.52 miles, 207 cals. Avg speed 3.1 mph. Recumbent bike 30 min, 6.0 Miles, 179 cals, avg spd 11.9 mph . Total Morning Cardio 60 min, 387 cals! BW before cardio 250 lbs. .................................................. ...................... Cardio- Evening Treadmill 30 min, 1.48 miles, 202 cals. Avg speed 3.0 mph. Recumbent bike 30 min, 5.87 Miles, 170 cals, avg spd 11.7. mph . Total Evening Cardio 60 min, 372 cals. BW before cardio 248 lbs. .................................................. ................................. TOTAL CARDIO 2 hours, 759 cals!

[HeavyDutyGuy]

Cardio- Morning (fasted)-Treadmill 20 min, 1.44 miles, 190 cals. Avg speed 2.9 mph. Recumbent bike 30 min, 5.63 Miles, 152 cals, avg spd 11.2 mph . Total Morning Cardio 60 min, 342 cals.------------------------------------- BW before cardio 246----------------------------------------------Afternoon BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 390x1, 440 x1, 480x1) 525 x1- back up 15 lbs from last week, too dead to get 2nd rep.. .. 2. Smith Machine deadlifts- (decided to try an experiment and truth be told, our power rack sucks, not even a full power rack, can't wait til we move and I can join a REAL GYM) - started these from top, unracked, negative first, then positive (1pl, 2p, 3pl, 4 pl, 5 pl x1), 5 pl+25 ea side -500 in plates- 540 total x 1 neg........... Then the real fun- put 6 pl ea side did a neg, had 2 pl ea side stripped, lifted to top, 6 pl back on, did 4 reps, 540 in plates- 580 total x 4 negs (440 x 4 positives on between). 1 3. Hammer Pulldowns - break in (w/ju 1pl, 2 pl, 3pl, 4pl x 1), 4p+ 25 ea side- 410 x 4 RP! Bilaterally. 5 pl- 225 x 4 RP ea arm, unilateraly . ------------------------------------ 4. Smith Machine Bentover Row - new (w/u 1, 2 , 3 pl ea side) 4 pl x 3 - felt that big time in my lats!, x 4. 5.One Arm Smith Rows 1 pla side - 90 in plates-130 total x 5 ea arm, 1 pl+25 ea side- 140 in plates - 190 x5 ea arm 2 pl ea side- 220 x 5 ea arm! - great stretch! 6. Hammer Shrugs- standing,(wu up to 5 pl a side bilaterally) unilaterally 4pl +10 ea side-- 405 lbs x 4 RP ea side! up 20 lbs ea side!, 440 x 5 neg ea side! ------------- BICEPS --------------------------------------------- 7. One arm Flex Machine curls (wu 100, 160, 200, 220 lb stack x2) Unilaterally 210x 4 negs ea arm! - up 10 lbs ea arm! 170 x 4 RP ea arm! - up 10 lbs ea arm! Assist on last 2. -------------------------------------------------------------------------CARDIO. Treadmill 21 min, 1.02 miles, 146 cals, avg spd 2.9 mph, avg incline .8 Total Cardio today 1 hr 21 min, 488 cals (+ whatever the weight workout burned) BW 246.5 before workout - down 3 lbs since last Friday!, great progress, but have to increase protein some to avoid losing muscle. .................................................. . Great workout, was very strong- up 10 to 20 lbs on the exercises that I'd done last week, (I did several different or new ones this week) but concentrated more on muscle contractions than sheer poundage per se. Weird workout in a way because the individual sets were quite tough, but I kept bouncing back feeling like I hadn't done much. At least til towards the end of the workout. I think I'm just in better cardiovascular shape from all the cardio I'm doing.

[HeavyDutyGuy]

Weight yo yo'd last week, (253 down to 246, held that for a couple days, then next morning 245, then back up to 249 in a few hours) despite nailing my diet and increased cardio. I'm staying with it, but upping my non calorie fluids, esp water, and a bit of diet soda, maybe 1 1/2 gallons water, some soda, and coffee. I want to keep my fluid levels up to help keep stable and hyrdated, stay strong, and keep from feeling like crap. Was sick yday in between my hour long 2 a day cardio sessions. Cheat meal didn't help much, but drinking a lot today and resting a day did. Onto the next week of hellish training, lol.

[HeavyDutyGuy]

6 1/2 weeks to go! --------------------------------Havent been posting every workout, but this was a good one. Sore today! Should be fun trying to get through 2 hours of cardio today. ----------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.41 miles, 184 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.59o9 Miles, 154 cals, avg spd 11.1 mph . Total Morning Cardio 60 min, 259 cals.------------------------------------- BW before cardio 244.5lbs -----------------------------------------------------------------------PM workout--- LEGS-------------------------------------------- 1. Smith Machine Squats - (W/u bar x reps, up to 6 pl a side x 1), 6 pl + 35 ea side -610 in plates- 650 total x 4 RP! -uo 20 lbs, 7 pl 630 in plates 670 total x 4RP! - up another 20 lbs- 40 lbs total over last week- Unreal progress- veryl strong!. 2.Hammer Leg Press (w/u prior up to 13 pl a side 14 pl ea side + 25 = 1400 x 5 + 1 FR -up 25 lbs but no preex today), 11 pl ea side + 25 lb 1130 x 6 Neg act reps! (3 reps ea leg) - up 25 lbs!). 3. Flex Leg ext stack - 295 x 11 + 2 FR + 1 ea neg leg .................................................. ... Hamstrings ............ 4. Seated Leg curl unilaterally- stack- 255 x 4 RP ea leg!- up 15 lbs a leg, unilaterally..( aasist on last 2 or 3 right, left required more assist this tim3 Bilaterally stack - 255 x 12 Neg Act! (6 neg rep ea leg)- ....................Calves........................ ...................... 5. Toe Press- on hammer leg press 12 pl ea side- 1195 x 9, x 6. - up 25 lbs and 1 rep! 6. Seated Calf Raise bilaterally- 3 pl ea side - 6 total- x 6. Abs-------------------------------------------------------------------. 7.Flex ab machine stack- 150 x 32, x 16- Great workout, increases on almost every set and 2 PR's, very strong. Intensity and form were good. .................................................. .............................. BW before w/o- 246!.----------------------------------------------- Post workout Cardio 25 min increase incline for first 10 min, then backed down incline for last 15 min - 25min, 1.19 Miles, 190 cals avg spd 2.9 avg incline 2.7. TOTAL CARDIO 1 hr 25 min, 449 cals. Got video'd and pics- wife used her new camera.

[HeavyDutyGuy]

Abs today. Also a cool arm pic from Sunday.

[sassy69]

Do they call ya Captain Vascular? Or Captain Abtastic?

[HeavyDutyGuy]

Do they call ya Captain Vascular? Or Captain Abtastic?
LOL, thats good!. I changed my icon in honor of the Capn Abtastic one.

[HeavyDutyGuy]

Lol. 6 weeks out. Was looking very vascular after morning cardio. A couple impromtu shots. I want to get some better ones later. Maybe will get someone to shoot a few with the digital cam.

[HeavyDutyGuy]

Took these with my lousy cell camera. Was totally depleted after 2 hours of cardio today. Picture quality isn't great, but hopefully can see progress. Down to 242 lbs. My wife shot a few yday with our digital camera after I got home from training, looked bigger and fuller yday, but looked a bit more defined today.

[esplendido]

Looking lots leaner! Just 5 weeks left. You're gonna make it perfectly! I think you're going to be looking at 230-232 final weight, which is about what all the SH's weighed last year.

Keep it up!

[joedemarco]

Your contest prep looks like it's going great! Best of luck to you!

[dougie]

Coming right along HDG. I will be starting my prep next month. Good luck!

[HeavyDutyGuy]

Coming right along HDG. I will be starting my prep next month. Good luck! Thanks Dougie! What contest are you doing?

[HeavyDutyGuy]

4 1/2 weeks to go! ------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.32 miles, 170 cals. Avg speed 2.7 mph. Recumbent bike 30 min, 5.8 5 Miles, 163 cals, avg spd 11.6o9 mph . Total Morning Cardio 60 min, 332 cals.------------------------------------- BW before cardio 244lbs- surprised I was this heavy, but I did have a substantial cheat meal Sat eve, and increased my food volume a bit- mostly by adding some more salad w olive oil dressing. Not calories, but fiber volume really. Protein is about 300-320 gr, carbs 20-40 gr, fats 55-60 gr.. Fats and carbs are lower on Tue and thur, higher on MWF. Sat is cheat meal, so I don't know what carbs and fats are, protein stays the same -----------------------------------------------------------------------PM workout--- LEGS-------------------------------------------- 1. Smith Machine Squats - (W/u bar x 2 x 15, 1 pl x a few, 2 pl x a few, 3pl x a few, 4pl x2, 5pl x 2, up to 6 pl a side x 1- actually started blacking out on that rep!), ----------- 7 pl ea side - 630 in plates 670 total x 4RP- brutal, but great set!. 2. Hammer Leg Press (w/u 7pl, 10pl, to 13 pl a side) 14 pl ea side + 25 = 1400 x 8 + 1 FR - up 2 reps!, form spot on! 11 pl + 25 lb ea side 1155 x 10 Neg act reps! (5 reps ea leg) - up 25 lbs and 2 reps!-ntnse, thighs, esp qudas were majorly pumped and burning 3. Flex Leg ext (w/u 105, 150, 180, 240) stack - 295 x 1 11 sec static hold + 6 neg ea neg leg- up 3 sec on static and 2 neg! great set, quads were pumped, burned and trashed- off 4 working sets, but each set was very intense with strict form! .................................................. ... Hamstrings ............ 4. Seated Leg curl stack - 255 x 12 Neg Act (6 neg rep ea leg), stack x 1 15 sec static+ 1 slow neg- up 5 sec on the static!. 5. Stiff Legged deadlift on Smith machine w/u 1 pl ea side, 2 pl ea side x 9, concentrating on feeling contraction in hamstrings. ....................Calves........................ ...................... 6. Toe Press- on hammer leg press 12 pl+ 25 ea side-1245 x 9!-up 90 lbs!, x 6- up 25 lbs from 2nd set last w/o 6. Seated Calf Raise on Smith Machine (new) wu up to 3 pl ea side,) 4 pl ea side -8 total- 400 lbs x 13+ 2 FR! Abs-------------------------------------------------------------------. 7.Flex ab machine stack- 150 x 25-up 5 reps! x 20.-up 2 .................................................. .............................. BW before w/o- 247!- probably from all the lettuce I had with my tuna, and I had drank plenty of fluids as it was hot today, felt very depleted until I drank fluids and took some potassium. That helped noticibly. Skin looked tight, even FELT tight. ----------------------------------------------- Post workout Cardio Treadmill 20 min, 1 mile, 167 cals, working up to 10 incline, held for a min, pushing off with heels, calves, hams, and glutes, then backed down- by 15 min into this, legs were burning, last 5 min was flat, just for distance and calorie burn. Avg spd 3.0, avg incl 3.6. Recumbent bike 15 min, 2.9 Miles, 88 cals, avg speed 11.5 mph. Total post w/o cardio 35 min, 255 cals............ TOTAL CARDIO 1 hr 35 min, 587 cals+ !. ............... Great workout!, increases on several sets and 5 PR's, Strong, strict form, intensity very high!

[HeavyDutyGuy]

Cardio - Morning (fasted)-Treadmill 30 min, 1.37 miles, 179 cals. Avg speed 2.8 mph. Stationary (vertical) bike 35 min, 7.06 Miles, 202 cals, avg spd 12. mph . Total Morning Cardio 65 min, 381 cals. BW before cardio 243 lbs .................................................. ...................... Cardio- PM Treadmill 30 min, 1.35 miles, 177 cals. Avg speed 2.8 mph. Recumbent bike 50 min, 9.10 Miles, 242 cals, avg spd 10..8 mph . Total PM Cardio 1 hr 20 min!, 419 cals. . BW before cardio 247 lbs!. .................................................. ................................. TOTAL CARDIO 2 hours 25 min!, Most ever! 800 cals!- most this prep! Went tanning foir 20 min. After the almost 2 hours tonite of sweating I looked MUCH better (was having major water retention) Shot some cell pics. The first were outdoors in the hot sun a few days back, the rest tonite indoors. Noone available to shoot some pics of me with the digital. Maybe tommorrow. At this point, I'm going to keep the cardio high 2 + hours, sweat a lot, calories around 1800 (never more than 2000, except the cheat meal day), and training intensity through the roof, and trust that 4 (well 3 now) more weeks of this will leave me huge and defined. The pics just don't show all the cuts the resolution with indoor lighting sucks, but hopefully it at least shows progression and improvement.

[esplendido]

Cardio - Morning (fasted)-Treadmill 30 min, 1.37 miles, 179 cals. Avg speed 2.8 mph. Stationary (vertical) bike 35 min, 7.06 Miles, 202 cals, avg spd 12. mph . Total Morning Cardio 65 min, 381 cals. BW before cardio 243 lbs .................................................. ...................... Cardio- PM Treadmill 30 min, 1.35 miles, 177 cals. Avg speed 2.8 mph. Recumbent bike 50 min, 9.10 Miles, 242 cals, avg spd 10..8 mph . Total PM Cardio 1 hr 20 min!, 419 cals. . BW before cardio 247 lbs!. .................................................. ................................. TOTAL CARDIO 2 hours 25 min!, Most ever! 800 cals!- most this prep! Went tanning foir 20 min. After the almost 2 hours tonite of sweating I looked MUCH better (was having major water retention) Shot some cell pics. The first were outdoors in the hot sun a few days back, the rest tonite indoors. Noone available to shoot some pics of me with the digital. Maybe tommorrow. At this point, I'm going to keep the cardio high 2 + hours, sweat a lot, calories around 1800 (never more than 2000, except the cheat meal day), and training intensity through the roof, and trust that 4 (well 3 now) more weeks of this will leave me huge and defined. The pics just don't show all the cuts the resolution with indoor lighting sucks, but hopefully it at least shows progression and improvement.

I hope you find someone to take pictures. Need to see you flexed. I can see the vascularity in most of the shots but no separation. Judging by your abs, you're close but it appears you'll need every bit of the 4 weeks left. Cardio looks right at this point. Keep hammering :)

[dougie]

Thanks Dougie! What contest are you doing? I will be doing the San Francisco in Oct and the Sacramento in Nov.

[sassy69]

I will be doing the San Francisco in Oct and the Sacramento in Nov.

I'm sure I'll be at the SF at least, possibly the Sac. I've got a few friends planning to do the SF. Make sure you let me say "hi"!

[dougie]

I'm sure I'll be at the SF at least, possibly the Sac. I've got a few friends planning to do the SF. Make sure you let me say "hi"! Will do Jill, hope to see you there. Sorry about hijacking your thread HDG.

[HeavyDutyGuy]

Will do Jill, hope to see you there. Sorry about hijacking your thread HDG.

Not a problem bro! My threads get hijacked more often than United...

[HeavyDutyGuy]

Just a quick update. Had an awesome Pec/Delt/Tri workout followed by 1/2 hour on the tread, then went back and did an hour on the bike. Took a couple ab shots after dinner. Whatcha think?

[HeavyDutyGuy]

Conditioning improving! Taken this morning, bw was around 239 lbs. Abs are coming in nicely and quad striations coming in deep on 'teardrops'.

[dougie]

Tightening up there big guy, how much longer?

[HeavyDutyGuy]

Tightening up there big guy, how much longer?

Thanks! Now its 2 1/2 weeks. Dragging big time, started the week with a bang, then made it threw today somehow..

[HeavyDutyGuy]

Yesterday ------------------ 2 1/2 weeks to go! ---------------------------------------------------------------------------------------- LEGS------------------------------------------------- 1. Smith Machine Squats - (W/u bar x 2 sets several reps, 1 pl, 2 pl, 3pl x 2, 4pl x 1, 5pl x 1 , up to 6 pl a side x 1), ----------- 7 pl ea side - 630 in plates 670 total x 5!- up 1 rep. Very strong!, great set!, 670 x 6, form might have been a little better on 2 nd set, but took few breaths between last reps, brutal, but great squat session.--------------------- 2. Hammer Leg Press (w/u 2 pl, 4 pl, 8pl, 12 pl, 12 pl a side+ 55 ea for 1 rep), 14 pl ea side + 55 1430 x 7 + 1 FR! - up 2 reps!,--------------11-------- 3. Flex Leg ext (w/u a few reps working up to 310) stack+ 15 - 310 x 1 12 sec static hold + 8 neg ea leg!- up 15 lbs and 2 neg ea leg!, --- pre ex with Hammer Leg Press again- 12 pl ea side +25 -1220 x 8 Neg act reps! (4 reps ea leg) - up 25 lbs- and preex first! great superset! quads were pumped, brutalized- 5 working sets, but intense! .................................................. ... Hamstrings ............ 4. Seated Leg curl (w/u up to 282.5), 282.5 x 6 NA ( neg ea leg)! unilaterally - 225 x 4 RP each leg!- up 15 lbs ea leg! 5. Stiff Legged deadlift on Smith machine (w/u 1 pl ea side, 2 pl ea side, 3 pl) 3pl +25 ea side - 360 x 9! - up 50 lbs and 1 rep!. ....................Calves........................ ...................... 6. Toe Press- on hammer leg press 14 pl ea side-1375 x 6!-up 90 lbs for 1 less rep!, 10pl ea side x 10 NA (5 neg ea leg)! 7. Seated Calf Raise on Smith Machine (wu 6 pl a side (540 in pl- 580), 7 pl ea side (670) x 6+ 1 FR!- up 2 reps! Abs-----------------------------------------------------------7.Flex ab machine stack- 150 x 40!-up 12 reps! x 19. 8. Hanging Leg Raises-(break/in)- 10 straight legged, then continued on with 6 more bent knee. .................................................. ......................... Awesome workout!, Brutal, high intensity, very strong- PR's on every exercise (14)! (Except hanging leg raises- break in) Increases, sometimes huge ones, on every working set (except 2nd set of ab machine), Lots of intensity variables, great focus! BW before w/o- 241 lbs-------(cut cheat meal on Sat back to just a refeed) ------------------------------------------------------------------`----- Post workout Cardio Treadmill 30 min, 1.37 mile, 214 cals, worked up to maximum incline, worked in for a minute, pushing off with heels, calves, hams, and glutes, then backed down gradually to a low incline, continued on for distance calorie burn. Avg spd 2.7, avg incl 3.4. _____________________Will be going back this evening for another hour of (moderate) cardio, not sure how late, since I finished all that at 230 and was pretty whipped after, so I posted now, since I was extremely pleased with this one! Couldn't have been much better! ______________________________ __________________________________________________ _ PM Cardio------ Treadmill 30 min, 1.33 miles, 169 cals, avg spd 2.7 mph. Recumbent bike 35 min, 5.53 Mile, 166 cal. Avg spd about 190 mph. Total PM cardio 1 hr 5 min, 335 cals. BW before cardio 241 lbs. TOTAL Cardio today 1 hr 35 min, 555 cal.-------------------------- Today----------------------Cardio - Morning (52 gr pro in 12 0z water 2 hours before)---------Treadmill 30 min, 1.15 miles, 142 cals. Avg speed 2.3 mph. (Was feeling tired, overtrained). Recumbent bike 45 min, 7.60 Miles, 219 cals, avg spd 10.8 mph . Total Morning Cardio 1 hr 15 min, 361 cals. BW before cardio 238 lbs. .................................................. ...................... Cardio- PM Treadmill 30 min 1.3 miles, 163 cals, avg spd 2.6 mph - did noticibly better. Recumbent bike 35 min, 6.31 miles, 179 cal, avg spd 10.7. ------------------------------------------------------------------ Total PM Cardio 1 hr 5 min, 342 cals. . -------------------BW before cardio 239 lbs, .................................................. ............................................... TOTAL CARDIO 2 hours 20 min, 703 cals. __________________________________________A couple pics. One a full body (far), and an arm shot (close up).. Hell you get the idea...

[esplendido]

Looking fantastic!!!!! You're really cutting up nicely! Just a few weeks left. You'll be banging those SHW into dust!

[v1hyp]

Looking hard bro,, keep it up!!

[godstrength]

How far out are you?

[godstrength]

How far out are you?


Doh!!

Nevermind.

[HeavyDutyGuy]

LEGS 1 1/2 weeks to go! Last heavy leg workout before the contest! ---------------------------------------------------------------------------------------- LEGS------------------------------------------------- 1. Smith Machine Squats - (W/u bar x 2 sets several reps, 1 pl, 2 pl, 3pl x 1, 4pl x 1,f 5pl x 1 , up to 6 pl a side x 1), - 7 pl ea side - 630 in plates 670 total x 8!- up 2 reps. Very strong!, great set! - couldnt have done it better! (Repped 8 times with a weight I could only do 4 RP reps two months ago! .--------------------------------------------------------------- 2. Hammer Leg Press (w/u 3 pl, 6 pl, 10pl, 13 pl, 12 pl), 14 pl ea side + 60 - 1435 x 7 + 1 FR! - up 5 lbs. --------------------- 3. Flex Leg ext (w/u a few reps working up to 320) stack+ 15 - 310 x 8 + 2 FR+ 3 neg ea leg!- up 10 lbs and since I did static and negs only last time, can't even calculate the increase!, --------- pre ex with Hammer Leg Press again- 13 pl ea side + -1285 x 6 Neg act reps! (3 reps ea leg) - up 40 lbs for only 1 less neg rep ea leg! great superset! Just 4 working sets for quads, but very heavy and intense! . ......................................... Hamstrings ............ 4. Seated Leg curl (w/u up to 287.5), stack+32.5 lbds 287.5 x 8 NA ( 4 neg ea leg)! - up 5 lbs and 2 reps, 1 neg ea leg! , 287.5 x 8 + 3 FR. 5. Stiff Legged deadlift on Smith machine (w/u 1 pl ea side, 2 pl ea side, 4 pl ea side - 400 x 6! - up 40 lbs for 3 less reps!. Very painful, but I have hamstrings now! ....................Calves........................ ...................... 6. Toe Press- on hammer leg press 14 pl ea side+25-1400 x 7!-up 25 lbs and 1 rep!, 10pl ea side + 25 x 12 NA (6 neg ea leg)! - up 25 lbs and 2 reps- 1 neg ea leg! 7. Seated Calf Raise on Smith Machine (a few wu reps) , 7 pl ea side (670) x 8+ 1 FR!- up 2 reps! Abs--------------------------------------------------------------7.Flex ab machine stack+ 7.5- 150 x 39!-up 7.5 lbs for 1 less rep. 150 x 20. 8. Hanging Leg Raises-- 12 straight legged, then continued on with 8 more bent knee- up 2 reps ea style, 4 total. .................................................. ......................... Awesome workout!, Very strong, high intensity, PR's on every exercise (11)! Increases, sometimes big ones, on every working set, Lots of intensity variables, great focus! BW before w/o- 240 lbs- 11 lbs heavier than last year at same time (with better conditioning)! ------------------------------------------------------------------`-----

[Con]

Wow that is insane squatting, what kind of depth do you hit with that poundage?

[HeavyDutyGuy]

__________________________________________________ _ PM Cardio------ Recumbent bike 55 min, 8.72 Mile, 240 cal. Avg spd 9.49 mph. BW before cardio 238 lbs- was very hot, didn't drink enough water in the afternoon. TOTAL Cardio today 1 hr 25 min, 465 cal.

[HeavyDutyGuy]

Wow that is insane squatting, what kind of depth do you hit with that poundage?

Thanks! I'll see if I can get pic off my wifes digital that she took a few weeks back. I go down til the hams, then the glutes engage- til they 'lock in', pause in the bottom position, then power up. I set the pins to parallel on post warmup sets.

[HeavyDutyGuy]

--------------------------------------- PECS------------------- 1. Smith Machine Bench Press medium grip - elbows wide-different gym, different machine, no counterbalance, bar 15 lbs here) (w/u bar x 2 sets, 1 pl 105. 2 pl 195, 3 pl 285, 3 pl+25 335, 4 pl ea side 375 x), 405x1, 425 x 2 RP- very heavy (4 pl+ 25 ea side) was toasted. ------ ---------------------- 2. Dips (w/u Bw 238, Bw+125) BW +250 x 5 neg! BW + 225 x 4 + 2 neg-- these were tough, prob due to doing negs first. 3. Pec Dec Bodymasters (new) (a few warmups) stack 290 x 6! ------------------------------------------------------------4. DB Flyes (break in, hadn't done in year or more) w/u 65's, 80's, 100's) 125's x 5! GREAT PEC SESSION- pecs pumped and aching! DELTS----------------------------------------------------------------- 5. Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl -195, 225 x2, 245 x2, 2 pl+ 35 ea side- 265, 3 pl ea side - 285 x 3 RP!, 2 pl+ 25 -245 x 5.- strong on these today! --6.Machine Laterals stack+5 lbs - 195x 15 ea delt unilaterally . 7. DB laterals 100's x 6 ! - up 1 rep . 7. 8. Bentover DB Laterals 125's x 5! up 25 lbs ea DB, 50 overall for 4 less reps! (Weren't any DBs between 100 and 125 in gym) 4 sets for delts, strong, tighter form, ............................ ................TRIs.............................. ....... 8. Pushdowns couple warmup reps with stack., stack+ 10/ 160 x 17! 9. Eagle Machine extensions (new) ( a few w/' s) stack x 4 RP, stack+ 15 x 4 RP! 3 sets for tris, but 2 were RP Looking better, freakier arms- 21 1/8" pumped! Awesome workout! Very Strong, several PR's! (Hard to total them as used several different machimes, but some huge weights, big increases on a few sets. Very Intense- lots of intensity and focus! Ran thru mandatory poses a few times, relaxed stances, .................................................. ......... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.32 mile, 167 cal, avg spd 2.7

[esplendido]

Alright, you're bullshitting us now! My arms in my avi, weighing what you weigh, are 19 1/2", and would pump to 20 1/2". My arms look bigger than yours in your last set of pics.

At my biggest 3 months ago (285), my arms were 20 1/2" cold and pumped to 21 1/4". I'm not buying your 21 1/2" pump in contest shape. Fess up, brother! :)

[HeavyDutyGuy]

Lol, I wish they were 21 1/2. No they only were pumped to 21 1/8, and that was right after all the heavy work today. Normally they're taping anout 20"- up about an inch from last month- I think because I was so low on cals and no carbs then. Anyway here's my arm yday- cold, not pumped.

[HeavyDutyGuy]

Back- 1 week to go! Weighed in at 236 lbs at start. (Not real hydrated) Down 2 lbs since last Fridays back workout. _______BACK---------------------------------------------------------1. Rack Deadlifts (from top) (w/u set bar 3 x15, 135, 225, 315x 3, 405x1, 495 x 1) 545 x 6! Up 15 lbs! , 'continous tension' style, no touch, no reset, blood and guts!. Great set! .................................................. .................................. From knees (225 x1, 495 x1, 585 x1, 675 x2, 765 x 1) 875 x 3! - up 15 lbs and 1 rep! Strongest ever on deads, both full and partial. __________________________________________________ 2. BB rows (w/u 405 x2, 455 x2), 515 x 4, 525 x 6!- up 15 lbs! 3. Cybex Puldowns (wu a few reps) stack+ 15 - 305 x 10 bilateral+ 2 unilateral+ 2 FR + 2 neg! Great pump!o 4. T bar (PreCor supported torso) Rows 3 pl x 10 -full stretch and conrtraction. .......TRAPS-------------------------------------------------------. 5. BB Shrugs (w/u 525 x 4, 585, 675) 725 x 6! 2 sets. ------------ Lower back------------- 6. Hyperextensions - BW x 12- 2 set. Didn't go for weight or max resistance, focused on tightening lower back and glutes (got the heavy work with the deads and rows) ---------------- ----------------- ------------------. BICEPS ------------------------------------------ 8. Alt DB Curls (40's, 65's, 80'sx2) 100's x2 ea arm, x 2 1/2! up 10 lbs ea arm, 20 overall for 1 1/2 less reps! tried a 3td lighter, set, too toasted . --------------------------------------------------------------- . 9. BB cheat Curls 225 x 6, x 7! Awesome workout! Very strong, several PR's!, very intense. Arms looking the best they ever have, What a difference from last year! Taped nearly 21" and looked ripped! Delts and traps up, couldn't get a good look at back. ------------------------------------------------------------------------

[HeavyDutyGuy]

Done with the heavy hard stuff. Now onto carb depletion/load, sodium depletion and all the other peaking tricks.

[esplendido]

Done with the heavy hard stuff. Now onto carb depletion/load, sodium depletion and all the other peaking tricks.

No need to sodium load. Put your hands on some dyazide and I'll give you a protocol for the last 24 hrs.

[HeavyDutyGuy]

5 days to go! Did a full body 'depletion' workout yday for an hour and a hour of cardio. On basically no carbs for 2nd day of 3. Was typically going to do another full body depletion workout, but for several reasons, I wasn't happy. So I decided to hit legs (the bodypart its been the longest since I trained) hard heavy then burn off the rest of glycogen in them with faster cardio. ---------------------------------------------------------------------------------------- LEGS------------------------------------------------- 1. Smith Machine Squats - (W/u bar, 1 pl, 2 pl, 3pl x 1, 4pl , 5pl x , 6 pl a side x 1), - 7 pl ea side - 630 in plates 670 total x 9!- up a rep. Went as deep as I could, lower back didn't like it, but wanted good ROM. .--------------------------------------------------------------- 2. Hammer Leg Press (w/u 7 pl, 10pl), 14 pl ea side + 100 - 1475 x 7 + 1 FR! - up 40 lbs! --------------------- 3. Flex Leg ext (w/u a few reps) stack+ 85 - 370 x 12. Hamstrings ............ 4. Seated Leg curl (w/u up), stack+ 60 305 x 8! ....................Calves........................ ...................... Standing Calf Raise 505 x 12, 505 x 9. Abs--------------------------------------------------------------7.Flex ab machine stack 150 x 50! .................................................. ......................... .......... BW before w/o- 237 lbs- 12 lbs heavier than last year at same time with much better conditioning! ------------------------------------------------------------------`----- Post workout Cardio Treadmill 30 min, 1.5 mile, 230 cals, ed on for distance calorie burn. Avg spd 3.0, avg incl 2.5. I was happy with this one, Performance on key exercises exceeded last weeks! No more leg work (except posing, til the show) ______________________________

[HeavyDutyGuy]

Last day of carb depletion. Will start carb loading weds or tomorrow if I'm looking too flat. --------------------------------------- PECS------------------- 1. Smith Machine Bench Press medium grip - elbows wide) (w/u bar x 2 sets, 1 pl -105 x 2 sets. 2 pl- 195, 3 pl 285, 3 pl+25 -335, 4 pl ea side 375 x 1 , 4 pl+ 15 ea side - 405x2. ------ ---------------------- 2. Dips (w/u Bw 234, Bw+100) BW+ 200 x 6, BW + 225 x 5! Up 1 rep. 3. Pec Dec Bodymasters (warmup 150, 180, 220, 260) stack 290 x 8! - up 2 reps! DELTS----------------------------------------------------------------- 5. Smith Overhead Press (w/u 1 pl, 1p , 2 pl -195, 2 l+ 25 ea side - 245 x1)-245 x 6- up 1 rep, 3 pl x1 .- 6. DB laterals 100's x 7! - up 1 rep . 7. Bentover DB Laterals 125's x 6! - up 1 rep ............................ ................TRIs.............................. ....... 8. Cybex Tri ext - break in (w/u 90, 130, 170, stack 190 x1) stack+ 15- 205 x 8! 9. assisted Dip machine minimum setting- 2 pump out sets to further deplete glycogen. Felt like crap, was actually strong despite the deplted state, Looking better, more ripped. Energy way down, but was strong, actually set 5 PR's! Ran thru mandatory poses a few times- looking big and ripped!, .................................................. ......... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.44 mile, 194 cal, avg spd 2.9 ...................................,.............. .. ........ . ........................ BW before workout 234.2 lbs (electronc scale)----

[HeavyDutyGuy]

Weighed in at 237 lbs- 11 more than last year! better condition this year, but legs needed another 2 weeks. Over 12 lbs of muscle in a year was a huge achievment, but I wasnt totallly happy. Still I busted my butt and gave it my best shot. Going to finals now. have a good time. party then travel tommorrow, and go back to the gym Monday or Tues and work on gaining another 12 lbs of muscle!

[esplendido]

Good luck, and enjoy!

[v1hyp]

Good luck,,

[Luv2Hurt]

Cool stuff HD guy, great transformation!

First post, Hi all. This board looks cool, I will be competing in early November so the prep starts in a few weeks, 45 YO. Will do the masters of course and open light heavy. I may have to do a log here like HD did.

[v1hyp]

Cool stuff HD guy, great transformation!

First post, Hi all. This board looks cool, I will be competing in early November so the prep starts in a few weeks, 45 YO. Will do the masters of course and open light heavy. I may have to do a log here like HD did.


What show are you looking at doing?

[Luv2Hurt]

What show are you looking at doing?

The NPC Mid West Iron Man

Chicago Illinois November 7th

[Rick Prince]

Great job HDG! Those guns are huge. I'm glad I don't have to stand next to you in a Masters class. I weighed in at 173 (Jul 11) and 175 (Aug 8) in my last two shows.

Weighed in at 237 lbs- 11 more than last year! better condition this year, but legs needed another 2 weeks. Over 12 lbs of muscle in a year was a huge achievment, but I wasnt totallly happy. Still I busted my butt and gave it my best shot. Going to finals now. have a good time. party then travel tommorrow, and go back to the gym Monday or Tues and work on gaining another 12 lbs of muscle!