Journey Through 2016

[Joshua H]

have you always trained shoulders and arms with that much volume? Find a lot of success with it?

Nope. Never this much. 12 sets for each a week was what arms got for the better part of the past year albeit the past 8 weeks of prep. Powerlifting never demanded much direct arm volume for reasons we both know. Steady went up to where it is now at its highest of my lifting career. So far so good, cant expect tons of growth in a maintenance calorie intake however either.

[Joshua H]

15 weeks out!!

As of today I am 15 weeks from show 1 and 16 weeks from show 2 this fall.

14 weeks from my Oct 22nd photoshoot I have set up.

190lbs and 10.5% as of this AM check in. Today was cardio only. Did a 40 minute beach jog along the pacific beach san diego boardwalk this am around 10am. Freaking awesome! Felt so much better then cardio at the gym let me say that. Outdoors and beaches will always beat gym cardio from here on out! Sand sprints, hills, hikes etc....gonna be my cardio of choice now. Spin sessions are a norm as I lead those classes 4x a week for work but nothing new there. Why I have not ventured to more outdoor cardio before today I have no idea!

Pics from this am below:
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15 weeks out_b.jpg

What is shocking at this point now is the past 3 weeks has had my volume higher then anytime in the past year. 40-45 sets a 90 minute workout. 4 weekly workouts vice 6 as before however. Loads are wave formatted to go from 65% to 85% on compound lifts and flux between 6-15RM for assistance movements. Every week also has a distinct ATP (advanced training principle) applied. It rotates between:

eccentrics focus
Rest Pause
Burn outs (25+ rep set)
Iso holds

Soreness been mild at worst past 3 weeks so liking the response I get from the higher volume sessions.

One thing I am coming to realization is that I do not really care for MPD posing routines.....having done 2 shows before and now looking at 2 more, I just dont feel it. Seems fake, watered down, restrictive. Having actually done 3 bodybuilding shows prior to this, I know what stage posing feels like and I LOVE it. 10x over MPD.

I know I look nothing like a bber but my god do I miss hitting mandatory poses!

[Joshua H]

shamless self promotion attempt.....i could use any of you all's help in getting my youtube channel some loving....vlog 4 was just posted. happily take any comments and feedback on that!

https://youtu.be/kALTc8MLuNI
my youtube vlog series

[Joshua H]

yesterdays chest and biceps routine....130pm-3pm, 24 hour fitness

dynamic warm ups, cuff work, pillar prep....

chin ups
4x6

supinating alt db curls
3x9 reps an arm

incline 30 degree smith bench press
3x9

decline smith bench press
3x9

seated bilateral db curls
3x9

preacher curls
3x10

seated freemotion converging chest press
3x10 (rest pause last set)

freemotion cable cross overs, 2 sec iso hold at front handle contact
1x15 low to high
1x15 mid
1x15 high to low

2x20 kettlebell hammer curls

2x25 stick crunches

4x10 calf press machine w/ 4 sec ecc, 2 sec stretch hold, 4 sec raise and 2 sec iso hold a top

[masterschamp]

Nice

[Joshua H]

Here we go with today's events....yesterday was legs and it was amazing! One of the best I had in a while but that's gone and done.....today is where we are:

1015-1145am

cuff series, dynamic movements, pillar prep....

seated db press
40sx8
45sx6
50sx5
55sx4
60sx4

free motion shoulder press
plate 10 x 12
plate 11 x 10
plate 12 x 8

single arm side cable laterals
2x15 each

rear peck deck
2x15

front bilateral cable raise
2x15

seated dip machine
plate 12 x 10
plate 13 x 8
plate 14 x 6
plate 14 x 6

overhead TRX tricep extentions
2x12

cable triceps crossover reverse grip extensions (great contraction angle!)
2x15

abs circuit
3x20 all 3 movements
bicycle crunch
double crunch
starfish reach

[masterschamp]

Nice looking workouts

[Joshua H]

14 weeks out today! measures today had me at:

189.2lbs, 10.2%

end of 6 week block 1 tapering phase. phase 2 tapering starts tomorrow.

3 days on 1 day off, 3 days on. first 3 days power speed based, next 3 strength and hypertrophy based. still doing 3 days cardio 30 minutes, HIIT style (20 minutes true intervals).

macros as follows

low days 2: 2550, 191 carb, 99 fat, 223 pro
high days 5: 2550, 287 carb, 52 fat, 223 pro

still no cheat meals or refeeds being utilized......yet

given the 1lb loss this week no change to diet from last week.


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[The Solution]

no cheats or refeeds?
Fuk dat. i would die without my ice cream. Still dieting at my all time best to boot!

[Joshua H]

no cheats or refeeds?
Fuk dat. i would die without my ice cream. Still dieting at my all time best to boot!

I cant do dairy for the life of me so stuff like pizza and ice cream are out regardless of prep mind you. I can't do wheat/flour either as it jacks up my blood sugar real bad.

When cravings get bad, weight slows, strength shows some decline etc.....I will bring in weekly or bi-weekly refeeds as I have past preps with Marc. He showed me how its key to time them right when they are truly needed most to maximize the benefits from them.

The pancakes and sushi intake I had then was awesome! It will be this time round as well!

At 2500-2600 kcals right now and just 3x cardio a week its not too bad to be 100% honest.

I make tons of great meals at home that fit the bill also.

[The Solution]

Surprised you say wheat/flour jacks you up and then bring in pancakes. Pancakes are almost entirely flour. Especially if you go to IHOP or anything along those lines.

[Joshua H]

Yesterday day 1 of new 6 week block....

day 1 upper push:

bench press (pause reps at chest)
135x8
155x6
185x4
205x2 (2 top sets)

seated db press
45x7
50x6
55x5
60x4
65x3 (2 top sets)

machine horizontal chest press
3x12 3/3 tempo w/o lock out

machine shoulder press
3x12 3/3 rep tempo w/o lock out

machine seated tricep ext
3x12

overhead vbar cable triceps ext.
3x15



Today, Day 2: lower body (30 mins cardio AM 10-10-10 gauntlet of elliptical, spin bike and incline walk) 441 calories burned

Squats:
135x8
155x7
185x6
205x5
225x4
275x3
315x2 (2 top sets)

wide foot hack squats 3/3 tempo
2pps x10 (3 sets)

reverse lunges w/45# plate over head
2x10

leg curls
3x20

leg extensions
3x15 w/top squeeze

horizontal calf press
3x12 3/3 tempo

seated calf press
3x7 3/3 tempo

4x20 kneeling rope ab crunches


2 down and 1 to go to complete 3 day hypertrophy strength days. later this week we come back and nail out 2 back to back days of power and speed work!

[Joshua H]

Surprised you say wheat/flour jacks you up and then bring in pancakes. Pancakes are almost entirely flour. Especially if you go to IHOP or anything along those lines.

Have not had a hotcake in months sadly. I had them in off-season this year (since Jan post deployment return) 5-6 times always later in evening after solid workouts when I could slam them, go home and pass out.....cause that's what happens every time.

Sushi however I can HAMMER down 6-7 rolls, 5-6 hand rolls and 10-12 pieces of nigiri and be 100% fine afterwords. So it is not the volume of carbs that does it, its purely the source that does it to me with wheat/flour.

So while in prep now I may have a couple random pancake nights as part of a refeed when the time comes, otherwise it gonna be me and sushi bars baby!

I rarely go to any chain places for hotcakes anymore. I got a set place in downtown San Diego that has changed my world forever with their hubcap sized buttermilk pancakes. Nothing compares!

Behold an example of what I refer to...
http://www.discoversd.com/news/2016/...llenge-eat-sd/

[Joshua H]

day 3 of 5 for lift days this week....here she be......no cardio today yeah!!!

upper pull day strength/size:

• Snatch grip rack pulls from below the knees: 6-7 sets working up to 2RM for last 2 sets
425lbs
• Lat pull downs: 3x10 w/ full stretch
160lbs
• Low cable rows: 3x10 w/ end stretch
160lbs
• Machine Pull Overs: 2x15 w/ bottom pause
150lbs
• DB curls: 4x14 (7 per arm)
45's
• DB shrugs: 3x15 w/iso pause top and bottom
95's


5 minute bike sprint finisher....had to try the new model spin bike they had in the gym!

80 minute workout start to end with warm ups......solid!!

[masterschamp]

looking good, Josh