Results 106 to 120 of 416
Thread: Journey Through 2016
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07-24-2016, 02:14 AM #106
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.
UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-24-2016, 02:25 AM #107
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:
15 weeks out_f.jpg
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!UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-24-2016, 02:30 AM #108
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 seriesUNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-26-2016, 01:34 AM #109
sunday swol day
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 topLast edited by Joshua H; 07-26-2016 at 01:34 AM.
UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-26-2016, 01:27 PM #110
Nice
I ain't talking no trash....I ain't making no predictions...I'm just showing up.
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07-28-2016, 12:34 AM #111
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 reachUNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-28-2016, 08:53 PM #112
Nice looking workouts
I ain't talking no trash....I ain't making no predictions...I'm just showing up.
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07-30-2016, 08:52 PM #113
14 weeks out
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.
14 weeks out_b.jpg
14 weeks out_s.jpg
14 weeks out_f.jpgLast edited by Joshua H; 07-30-2016 at 08:53 PM.
UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-31-2016, 06:00 AM #114
no cheats or refeeds?
Fuk dat. i would die without my ice cream. Still dieting at my all time best to boot!2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-31-2016, 01:29 PM #115
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.UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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07-31-2016, 03:18 PM #116
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.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-02-2016, 02:44 AM #117
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!UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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08-02-2016, 02:53 AM #118
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/UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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08-03-2016, 02:08 AM #119
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!!UNBA Mens Physique, USAPL 93kg,
Blueprint for Athletes Rep, Dymatize Rep,
Twitter & Instagram: musclesNmorsels,
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08-03-2016, 07:42 AM #120
looking good, Josh
I ain't talking no trash....I ain't making no predictions...I'm just showing up.
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