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  1. #31
    OLYMPIAN Joshua H's Avatar
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    Now 2 days after show day and the end of contest dieting/preparations its safe to say I am in full swing of my post season goals and objectives. As I said before in earlier blog posts, I am taking this week to deload......now what the hell exactly do I mean by a deload week? Let me explain just that....

    I use the same exact routine I did prior to the show as far and sets, reps, exercise selection, order, tempo etc...the big variable is that this week I only train to near failure, leaving 1-2 reps in the tank on every single set. Nothing gets taken to pure muscle failure. I also have reduced my cardio to no more than 15 minutes MISS (mild intensity steady state) post lift. I do no cardio on my rest days this week so I can focus on 100% recovery and allow my CNS the full week to reboot and come back supercharged next week when I go full throttle with my normal train to failure heavy weight based program.

    Before I jump into what I did yesterday and today let me throw some shots up of yesterdays "grub goodies" as promised:

    Breakfast, 8am was a quick easy oatmeal + pb2 + cookies n cream cellcucor whey + unsweet almond milk blended with ice.....again the photoshoot so had to play it safe.

    Right after at 12 noon this bad boy went down at........DZ Akins Deli, San Diego, CA
    http://i192.photobucket.com/albums/z...ps6ff4d730.jpg
    The "Freeser" Sandwich

    4pm I had my first ever taste of.....Weinerschnitzel's, Kearny Mesa, CA
    http://i192.photobucket.com/albums/z...ps7f373187.jpg
    Pastrami on Rye with Swiss

    8pm I had my 2nd ever visit and much awaited return trip to.....Voltero's, Kearney Mesa, CA
    http://i192.photobucket.com/albums/z...ps36d5c67c.jpg
    1 Philly Beef Cheesesteak + 1 Grilled Eggplant Cheesesteak

    Before bed at 1130 it was a simple BSN Syntha-6 shake with unsweet almond milk and ice.
    http://i192.photobucket.com/albums/z...psf2bbec49.jpg

    So that was it for my post show " grub goodies" as today Jason Theobald has me back on my 3 weeks out (what I was using 3 weeks out from show) macro intakes where he plans to reverse diet me back to and above pre contest dieting levels gradually so that I stay pretty darn lean from now throughout all post season (10% or less is our agreed goal).

    I found that by having these 3 smaller cheat meals like this was MUCH easier on my system then 1 enormous meal would have been (learned the hard way in past show binges that although tasty as hell and orgasmic in the short term....... the aftermath for me is miserable and godawful!!) so by doing this I had no gas, no bloat, no heart burn, no headache, no queasy gut or anything. Just a smile on my face and shit loads of veins all over my body all damn day.....no joke!

    OK....sooooo lets get to the nuts and bolts of the post season shall we? I bold and underline the term post season because I do not at all like the way people think of off season which typically conjures up the concepts of eating what you want, as much as you want, getting soft, getting fat, dropping out cardio and letting ones self go a bit too far or perhaps way too far in some cases. All pointless, worthless, and unhealthy and a waste of time come the next contest you decide to diet down for. Why add 20-30lbs of weight if half or more is just pure fat weight to come off later? I would rather stay leaner and be more conservative by adding around 15lbs total with 5-6 of that being fat to come off later on. It just seems much more logical to me to be healthier, smarter and feel better by doing the later then what traditionally gets boasted with mainstream misguided off season ideas.

    As of this morning (Tuesday) I was 179.8lbs. I am near my set point weight of about 180 but will see what happens by this weekend, a full week post show to see how my body levels out and sits at that time to really gauge where I am at.

    I am back at 2100 kcals a day with a macro split of 260p/180c/35f on workout days with the only change being a drop to 130c on rest days. As my weight changes over the weeks to come Jason and I will work together to increase my intakes to slowly building up my metabolism again as high as we can to help add the needed muscle size I need to be ready for my next contest with a better, more improved physique.

    Ok...now....workouts.....lets see them shall we??

    Yesterday (Sunday) legs at 10am......

    6 min stationary bike warm up, hip mobz, DM/

    squats:
    135x15/2 sets
    155x12/2 sets
    185x10/2 sets

    hamstring hypers w/25lb plate across chest:
    4x12

    standing calf press:
    4x15 @ 75lb plate stack

    kneeling cable crunch:
    3x15

    bench leg raises:
    3x15

    leg extensions s.s. with prone leg curls
    3x20 reps each @ 70lbs each

    15 minutes post lift stationary bike MISS



    Today (Monday) upper body push at 3pm....

    6 minute stationary bike warm up, shoulder mobz, DM/

    hammer strength pull over machine:
    3x15 @ 150lbs

    incline bb bench:
    4x8 @ 125lbs

    hammer shoulder press:
    4x12 @ 30lb a side

    seated machine medium grip chest press:
    3x10 @ 100lbs

    ez bar upright bb rows:
    3x10 @ 80lbs

    hammer seated dip machine:
    4x8 @ 1 plate + 35 per side

    cable vbar press downs:
    3x15 @ 15RM

    15 minutes post lift stationary bike MISS.


    I am going to leave it with that right there folks. The blog entry is longer then it needs to be as is. That's all for today! Peace!
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  2. #32
    IFBB Pro & Senior Forum Administrator tammyp's Avatar
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    are you increasing cals more from here? that is a really low number for someone of your height and body structure. I would shoot for more like 2800.
    APS HI TECH PHARMACEUTICALS ATHLETE
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  3. #33
    OLYMPIAN Joshua H's Avatar
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    Yes that is the plan. Jason Theobald is reverse dieting me from here up pending each weeks weight changes I send him. Starting this Saturday he will tweak my calories and macros progressively upward to maximize my metabolism and get gains coming back on. This week being a deload week I am not training nearly as all out as I have been and my cardio is 1/4 of what it was the past 4 weeks as well so going super high on cals right away likely not needed just yet.
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  4. #34
    OLYMPIAN Joshua H's Avatar
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    Ok so now midway through the deloading week lets recap yesterday and then summarize today's game plans shall we?

    Yesterday I was day 3 of 3 in the split, upper body pull day....here we be..

    230pm: 6 minute stationary bike warm up, DM, cuff series.....

    Machine Pull Overs:
    2x15 @ 145lbs

    Hammer UH Pull Downs:
    4x8 @ 2 plates a side

    Hammer High Row:
    4x10 @ 1 plate + 25 a side

    Rack Pulls from above the knee:
    225x10
    275x10(4 sets)

    Supine Narrow BW Chin Ups:
    3x8

    Hammer Preacher Curls
    4x8 @ 1 plate + 2, 10's

    Rope Cable Curls:
    3x15 @ 15RM

    17 minutes stationary bike MISS post lift.



    Today was simple...30 minutes MISS via an outdoor run I took my sailors on today.

    I also made a nice little trek off base today to grab lunch at a place I have been oogling for months now! Barrio Star in San Diego, CA. I got all this for $1.50 after discount applied. (AmazonLocal) For my needs this made for 1 delicious and amazing meal to fuel me through my 4 fitness classes I taught today for work.

    http://4.bp.blogspot.com/-fuTrsnn_Qb...20/power+b.jpg
    Power Breakfast

    http://1.bp.blogspot.com/-69T4NuX4JB.../power+b+2.jpg
    Power Breakfast Burrito

    On another fun little note, I did have these bad boys waiting for me when I got home today and that made my day! Little some-some I got via a contact I made at the contest venue vendor booth area this weekend. This is why Quest just plain rules in both products and customer service.

    http://1.bp.blogspot.com/-xEX8sAJ6s6...s320/quest.jpg
    More to come tomorrow gang!
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  5. #35
    OLYMPIAN Joshua H's Avatar
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    Short and sweet today folks, not much time....

    Legs at 6pm...........
    6 min stationary bike warm up, hip mobz, DM/

    squats:135x16/2 sets155x13/2 sets185x11/2 sets

    seated calf press:4x15 @ 45 + 10lb plate

    hamstring hypers w/25lb plate across chest:4x12

    life fitness crunch machine:3x15

    bench leg raises:3x15

    leg extensions s.s. with prone leg curls3x20 reps each @ 70lbs each

    15 minutes post lift stationary bike MISS

    Post-Lift grubs for the day...... http://instagram.com/p/fT4RmVOj5k/
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  6. #36
    OLYMPIAN Joshua H's Avatar
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    Long week indeed! Lots to do, lots to get done, many deadlines to hit my today at work this week. Manged to knock off each one however so I guess that makes for a productive week indeed! Wrapped up the work week with a killer upper body push day as follows:

    230pm:

    6 minute stationary bike warm up, DM, cuff series, pillar prep,

    pull over machine:
    2x15 @ 145

    incline bb bench:
    135x6 / 4 sets

    hammer shoulder press:
    35 a side x12 / 4 sets

    seated hammer tricep press down:
    1 plate + 35 a side x 8 reps / 4 sets

    ez bar upright rows:
    80x12 / 3 sets

    cable rope tricep extensions:
    3x15 @ 15RM

    pull over machine:
    2x15 @ 145

    15 minutes stationary bike MISS post lift.

    As of today's workout now that I have my stock of Cellucor goodies.......have started to employ this pre-during-post workout supplement protocol

    10 minutes pre lift (~120) minutes post whole food meal) - 1 scoop Cellucor C4
    after last rep of lifting, just before MISS cardio - 1 scoop each Cellucor BCAA & Creatine
    within 5 minutes post cardio - 1 scoop Cellucor Cor Performance whey

    30 minutes after that its 30g worth of complete proteins from any source I choose along with 100-120g mixed source carbs of choice. I try and keep fats to under 12g in this meal as well.

    Weight as of this morning was 177.0lbs. I am actually just +1 pound what I weighed the night before the show. Not freaking out or anything but hoping to see my weight begin to climb back up with calories back to 2200ish and cardio greatly reduced since the past month.

    No lift or cardio at all planned for tomorrow as part of deload week. So I will post again Sunday night ladies and gents! Have a good weekend all!

    PS.....Todays post lift GRUBS! http://instagram.com/p/fWFrkmuj9w/
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  7. #37
    OLYMPIAN Joshua H's Avatar
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    Please look here for my next post in series....

    http://fitbossfoodandfitness.blogspo...-and-food.html
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  8. #38
    OLYMPIAN Joshua H's Avatar
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    Default Update!

    Update can be seen right here. Lost has happend over the past 14 weeks since my last/first MPD contest on Oct 5th. Please see my blog as well in my signature for daily/weekly updates in training, diet, supplements, HRT matters. Trying to get back to normal posting here as well.

    http://forums.rxmuscle.com/showthrea...rting-with-HRT
    Last edited by Joshua H; 01-12-2014 at 12:56 PM.
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

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