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Congrats bro you looked great!!!

Thanks Cobe!!!

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10 days out

I love reading through this thread, you guys are so motivational. I can't wait to jump on here post show.

Hey Chris when you were talking about depleting Chris cook in article, I might have missed but when you had him deplete did you cut fats too? Are fats okay if you've been keto most of contest prep...

Oh my bad it wont let me PM you, hit me up on fb http://www.facebook.com/lee.phoenix.71

Oh wow only your second your conditioning is crazy at this point. My name is Lee I'll shoot you a PM with my info. I'm aiming for light heavy novice most likely because I'd probably get stomped in...

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6 weeks out

Damn man your looking crazy you are going to shut it down , glad I won't be in your weight class lol. I'll be there this will be my first show

Damn dude you look dry and grainy as hell nice job!!! You are peaking nicely

Feeling pretty good, trying to keep things consistent right now so I don't peak early. I keep hearing I'm a bit ahead so I'm keeping carbs in around 250 protein still high and fats I separate them...

Good god your tri looks ridiculous!!!

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8 weeks out

I'm subscribed got 2 friends doing battle at the river, it looks like its going to be a pretty good show

Oh yeah I'm so ready to kill it tomorrow, was coming down with something last week but after a good 3 day rest I'm feeling 100% again. I think between the dieting, work, and finals week at school, oh...

Past few days posted:

Chest and Biceps:

-Incline Press: warm up exercise
5 sets

-Incline DB Press/Incline Flyes: superset
4 sets, 4th of Flyes did dropset

Much appreciated advice JRob, I plan to throw those in to my lower back and ab routine. Yeah I was told earlier to use Arginine/Beta Alanine.

Leg day!!!

Leg press: did high reps first 2 sets then went heavy

*3 warm ups
8 working set, 8th one was dropset from hell

Leg extensions: good squeezes heavy weight
6 working set, 6th one...

Now that's what I call a back training session. 3 power movements very impressive!

True I mean im only thinking that because I never have issues any other time but I'm thinking about doing lighter DL and yeah banded hypers sounds like a good idea thanks

I keep debating myself in what to do for lower back, I'm afraid to deadlift because I began to prep in 09 and I was dead lifting on calorie deficit and I hurt my lower back now offseason I DL like a...

^^^agreed I bet his pumps are ridiculous, got any pictures you feel like posting MasterFreak?

Okay thanks bro I will check it out and I'll watch some of Evan squatting as he's taller and longer limbs so I think mechanically he's similar to me.

Yeah it is a great movement, I honestly didn't start doing them till I got to my current gym because I always did 1 arm DB as my power row or TBar.

Things are actually going pretty good weight...

Thanks bro im working hard. Your right I did notice that, I thought it was maybe a mechanical issue due to him being taller like myself. But I'll watch one of PJ videos have a link of a good video?

Back & arms: last night

Pull ups: wide-grip
4 sets x 15 reps

Bent over barbell rows
2 warm up
5 sets (laddering up in weight each set finished out with 315 for 5-6 reps)

Close-grip lat...

Nice training session here, what's on agenda for today?

Last night delt destruction was in effect

Military press:
*2 warm up sets
3 sets x 12-15 reps

Lateral raise superset Arnold press:
4 sets
5th set did dropset with lateral raises

Haha great playlist very similar to mine except I've got a lot of five finger death punch and some shinedown

Master yeah I got really lean the 10 days of keto I did and realized if i keep it up this far out I'll peak early. I feel a lot better and look better with carbs back in and with this being my first...

Today was a killer, very long day but I feel better with carbs in my system for sure.

Quad/Hams:

Jefferson Squats: amazing exercise if you engage your hams and glutes right awkward at first...

Fantastic Chest Training yesterday, got some carbs back in my system and I felt great.

Chest:

Pec Deck (pre-exhaust)
8 sets

Incline DB Press
set 1 80 x 22 reps (I think thats the most reps...

Hmmm 3 pressing movements, do you go up in weight each set or stay about same?

Thanks bro, I'm trying to maintain as much muscle as possible and just drop bodyfat. Oh the pizza is great, low carbs, high fats and high protein plus it cooks really fast

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Are you following a Keto diet, I only ask because I noticed refeed each week?

Been a crazy week, between work training and final exams I've been swamped this week haven't really had a chance to update but had good training this week. Started Dave Keto last Sunday and Monday...

Nice chest day, haha yeah man you know you trained legs good when you still feel them 3 days later

Well see that's the thing I only get those 90 carbs pre and post then rest come from foods no direct sources I mean peanut butter and almonds give me some carbs but I'm asking because I don't know...

Yeah see that's what prevents me from going heavier is that pressure, I think a lot is genetic make up too because I have small joints

Yeah same here I use them occasionally only when going heavy. I do see guys however using them when doing chest like pec deck just wearing it as a fashion statement lmao. But I think when you first...

Oh yeah I never liked them when I first started lifting now I love them, any advice on how to take that pressure off the elbow...I'll shoot a video of my form and maybe it's a form adjustment I need...

Don't know where people get this misconception that wraps and belts make weight lighter or easier all they do is precautionary measures to ensure safety. When you squat 400+ nothing makes that weight...

Would the purpose of that be to add extra protein and fats that would be more dense? Right now my macros are
3946 calories
161 carbs
201 fats (clean mostly from olive oil, some salmon, some PB...

Yesterday's Arms day

Biceps: went moderately heavy and focused on good squeezes

Standing DB bicep curls:
2 warm sets: 25 lbs x 20 reps
Set 1: 40 lb x 18 reps
Set 2: 50 lb x 13 reps
Set 3:...