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  1. #31
    OLYMPIAN Joshua H's Avatar
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  2. #32
    RX MEMBER ushock's Avatar
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    Wow dude that's a pretty drastic change from the first set of pics you posted. Keep it up, very impressive.

  3. #33
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Best of luck to you at your show. Have you already picked out your boardshorts? How is your posing coming along? Would love to see some shots of you doing MP poses/presentation.
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  4. #34
    OLYMPIAN Joshua H's Avatar
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    Yesterday was back, traps and biceps but I never got around to logging it in. Got too busy with family events. Feeling it today thats for sure so a good sign indeed! I did nail one last awesome workout today however to polish of a very good year of progress I must say myself. Today I did chest, shoulders and triceps as follows below:

    flat bb bench: 4x6-8 (up to 175lbs)
    incline smith bench:4x10
    seated bb shoulder press: 4x6 (up to 105lbs)
    flat db fly:3x12
    seated db laterals: 3x15
    rear pec deck fly: 3x15
    close grip bw slow push ups:3x8
    flat db tricep kick outs: 3x12
    cable tricep extensions: 3x15

    5 minutes upright bike @ HR 145-150

    Note that I am going to focus only on the reps and sets listed. I do the same in the gym where TUT and hitting failure at a goal rep range is the objective. I time all my rest periods with a watch and stay very meticulous with such variables. In general I make sure my loads increase week to week on major compound lifts as well but outside of those 5-6 exercises the load is secondary in my training and thus I dont fret or even list weights used. Its a form of autoregulation training that has served me well in preventing OTS over the past couple years compared to my early years of training.

    Really good pace, tempo and feel to this workout today. No headphones or anything either. Really wanted to end the year on a good note with a solid workout start to end....no BS....just me and the weights and getting the job done.

  5. #35
    OLYMPIAN Joshua H's Avatar
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    Default New Years Comments

    Quote Originally Posted by ushock View Post
    Wow dude that's a pretty drastic change from the first set of pics you posted. Keep it up, very impressive.
    Thanks a ton bud! I like getting comments from those in the know about this stuff. Happy New Year to you as well!

    Quote Originally Posted by IslandGirl View Post
    Best of luck to you at your show. Have you already picked out your boardshorts? How is your posing coming along? Would love to see some shots of you doing MP poses/presentation.
    I have not picked out boardshorts yet. I need to consider the color and design that will work best for my hair and skin tone yet. I need to do some more perusal of other guys stage shots to see what looks best and what does not yet. I have not really done much posing yet to be honest as my gym on base has shit for space to do so. One spin room that's packed with bikes and a group x room always in use when I am at gym. I need to find a place where I can practice them and see myself doing them. I have watched many clips and videos of actual shows with men doing them. Visual practice I guess you could say. Happy New Year to you IslandGirl!

  6. #36
    OLYMPIAN Joshua H's Avatar
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    After a 4 hour bus ride to Minneapolis, getting just 3 hours of sleep in the airport USO, then flying for 3 hours to Seattle (and actually managed to sleep 2 hours of it!) I was home in Bremerton, WA by 1030am local time today after what started as an 730pm drop off from family on Tuesday evening!

    Travel kicks your ass!

    I stopped in at work for about 2 hours yet today to get my bearings again and check in on a few things. Then it was back home to unpack, head out and get groceries which were much needed and of course, prep for the workout tonight. I had legs on the agenda so here we go!

    deadlift, sumo style (sets of 5)
    225 2 sets
    275 2 sets
    315 2 sets
    375 2 sets
    405 (2 sets, 3 reps)
    225 12 reps

    composite leg press
    190lbs 4 sets x 20 reps

    superset single leg kettlebell rdl and bilateral swissball hamstring curls
    2x12 each

    seated calves
    4x10 slow reps

    leg extensions
    4x12

    5 minutes upright bike with HR at 150....foam roll done!

    made the stop on the way home for the new subway club footlong and for those of you not yet tried this! please do! best sub they have thats still what i would call "good eats"

    peace all!

  7. #37
    OLYMPIAN Joshua H's Avatar
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    Back and biceps attack!

    Hammer high low row
    5x12-5 pyramid

    Hammer DY row
    4x12-6 pyramid

    Hammer row
    4x12-6 pyramid

    Smith rack pulls
    4x10

    Hammer preacher curl
    3x15-8 plus triple drop set for 12 more reps

    Db stagger shrugs:
    85-90-95-100-105
    15-13-11-9-7 reps
    30 sec rests

    That's a wrap my friends!

  8. #38
    OLYMPIAN Joshua H's Avatar
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    Thumbs up 5 weeks out!

    Yesterday was chest, shoulders and triceps while today is cardio only via HIIT.

    Friday:

    primary movements-longer rests

    incline bb bench
    3x6 at 135 (lead up sets)
    4x3 at 160 (work sets only)
    2x6 at 140 (back off sets)

    hammer shoulder press
    2x6 at 45lbs per side (lead up sets)
    4x6 at 65lbs per side (work sets)

    hammer seated tricep machine
    2x10 at 95 (lead up sets)
    4x10 at 125 (work sets)

    secondary movements- shorter rests

    incline db fly
    3x10 at 35's

    seated db side raises
    3x15 at 20's

    incline db tricep kick outs
    3x15 at 20's

    5 minute treadmill run at 7mph and 2.0 grade.....stretch, done!

    Little step mill and bike to come later today for HIIT session followed by some quick but killer ab circuits. Peace out all, have a good weekend!

  9. #39
    RX MEMBER trofys10's Avatar
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    great progress thus far!

  10. #40
    OLYMPIAN Joshua H's Avatar
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    Sunday was just HIIT and Abs and Monday was back and biceps so lets show that massacre first...

    hammer MTS high row
    4x20,15,12,10

    hammer MTS front pull down
    4x20,15,12,10

    hammer MTS low row
    4x20,15,12,10

    Smith Shrugs
    4x15, compound drop set of 15 with 100lb plates for 5 sets total

    preacher curl machine
    4x20,15,12,10

    13 minutes stairmaster for 208 calories burned!

    Today was chest, shoulders and triceps....here she is....

    hammer MTS decline press
    5x20,15,15,12,10

    hammer MTS chest press
    4x15,12,10,10

    hammer MTS shoulder press (static weight)
    4x15

    nautilus lateral raise (static weight)
    3x15

    band face pulls with iso hold (burned the hell out of rear delts!)
    3x20

    hammer MTS tricep extension
    4x20,15,15,12

    peck fly machine
    4x20,15,15,15

    13 minutes stairmaster for 212 calories burned!


    NEWS UPDATE!

    I just got a nice little email at work this morning from the Navy C.N.I.C (my employer) with a revision to the JTA (joint travel agreement) which now states that all DoD civilian employees working at shore or alfoat MWR facilites will not have travel expenses or conference fees paid for that are not part of military orders. So guess what? This applies to my trip I had planned for 9 weeks now to LA to attend the fitness expo in LA as well as the contest linked with it.

    There is no way I can afford to fork out the cash to pay for this with just under 5 weeks till show day. Flights would be outrageous about now let alone hotels being booked up. My folks are coming out to Seattle for 4 days in late Feb as well. I plan to cater to them each day with meals, events, excursions and entertainment. I have set aside about $450 to use for them as this will be there first and last time to see Seattle with me here (I change ports 2 weeks later with our ships command). I will not sacrifice my time with family to make this show just for myself. My family will always come first.

    All is not lost however. There is another NPC MPD show right smack in SD on March 16th! Right in my own backyard so perhaps its a blessing in disguise of sorts? Plus I have another 3 weeks to prep as well which is better then less time I guess. More so for a debut show as this is for me.

    Marc Lobliner is doing my diet side of things while I handle my own training. As of this news he has adjusted my diet as follows for the next couple weeks.

    Carbs 200 training days/75 cardio days
    Protein, 275 all days
    Fats, 80g all days

    Peace out all!

  11. #41
    OLYMPIAN Joshua H's Avatar
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    Stairmaster HIIT cardio and abs yesterday, short and sweet the way I like off days!

    Today was back at the top of another 3 day cycle, legs!

    sumo deadlift
    225x5
    225x5
    225x5
    315x5
    315x5
    315x5
    385x5
    385x5
    385x5
    315x8, traditional stance

    Gym free weight room is OOC so only the side room with machines, hammer, sled and smith are available. The new years rezzies had the place cram packed so I said F$##ck it and took my TRX Trainer up stairs to the frame and made do...

    TRX Single Leg Split Squat
    3x15 each

    TRX Side Squat
    2x12 each

    TRX Abbductions
    2x15

    TRX Hip Extensions
    2x15

    Leg Extension Machine
    4x20

    Seated Calf Machine
    4x20

    Prone Leg Curls
    1x25

    13 minutes stepmill with HR around 150....done!!

    Legs were certainly a bit shaky on the way out to the car tonight let me tell ya!
    Last edited by Joshua H; 01-11-2013 at 12:28 AM.

  12. #42
    OLYMPIAN Joshua H's Avatar
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    Updates from yesterday.







    187lbs, 9% right out of bed pre eat, drink, lift.

  13. #43
    OLYMPIAN Joshua H's Avatar
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    I had some issues just thrown my way Saturday morning.......I just got some bad news from work about the conference I was going to attend in LA in conjunction with the contest I was going to compete in Feb 9th. The Navy JTR has just released a revision which does not pay for conference attendance or travel in 2013 for civilian DoD employees not on orders. This means I pay for the travel, conference and hotel out of pocket which I cannot swing at this time. More so with a trip my family is taking up here to Seattle in 5 weeks to visit me before changing ports and leaving town for goog. I will not disrupt that trips plans for the sake of myself and that 1 show. It sucks ass to get this news just 4 weeks away but it is what it is and I don't see any way around it at this point That's said I will not be doing the February ninth show.

    I will however be looking at doing my plan B contest March 16th right there in San Diego just days after we return to home port. It's an NPC show and I will be looking to do the physique division just the same. In this case travel and hotel will not be an issue. Only contest fees are on me.

    I now have 8 weeks time to continue prep before showtime.

    Workouts were logged in my personal log book but I dont have time to post them up right now. Cardio today via stepmill, chest, shoulders tris yesterday and back and biceps was Friday.

    Macros adjusted by Marc with this news to this for the next 2 weeks.

    Pro: 300g/day
    Carb: 200g/day lift, 75g/day off
    Fat: 75g/day

  14. #44
    OLYMPIAN Joshua H's Avatar
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    LEGS!

    ATG Squats:
    155x8
    155x8
    185X6
    205X5
    225X5
    275X3(4 SETS)

    TRX SLDL: 2X12
    TRX WEIGHTED LUNGE: 2X12
    TRX LATERAL SQUATS: 2X24 TOTAL
    POWER WHEEL HAM CURL: 2X12
    STANDING CALF SMITH PRESS: 4X15

    LEG EXTENSIONS: 2X10 EACH

    COMPOSITE LEG PRESS: 3X20 TUT FAST REPS, 75 SEC RESTS (FIRE IN THE LEGS!)

    FOAM ROLL....DONE!

  15. #45
    OLYMPIAN Joshua H's Avatar
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    BACK!

    chin ups, wide grip:
    6x5 reps @ bw

    hammer 1 arm rows
    3x10 each with iso hold at back w/ 2pps and a quarter

    incline bench ,prone db rows
    3x10 with iso hold at top w/ 65's

    kneeling 1 arm cable row, pronated grip
    3x10 each @ 60lb

    bb jump shrugs
    4x12 @ 225

    bb good mornings
    4x10 w/ 1 qaurter ps

    hammer high row burner set at 1pps and a quarter
    1x20

    13 minutes life fitness summit trainer, HR at 150bpm

    post lift treat today.....2 pop tarts and whey iso! little things make for so much joy when dieting down!

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