Journey Through 2016

**Joshua H** · 09-17-2016, 05:22 PM

I have 1 more week as of today to finish out this 4 week mesocylce with the PPL split and I am really big on riding things out to the end start to finish as planned. I have seen great progress in last 4 weeks now leading to today going from 191.5lbs to 186.6lbs this AM with no drops in gym performance, no hard feelings of hunger or cravings etc. Now of course, the LOOK is what matters most in the end but even there I personally do see improvement in my pictures as well. Here are this mornings shots....

7 weeks out from show 1 with INBA and 9 weeks out from show 2 with UNBA. Both SoCal based so lucky little to no travel needed. Also as an aside.....I am happy to say I just locked in a sponsor with ProLab/MRI this past week and have them supporting me for these two shows and beyond that. Excited to be working with a reputable company with such tenure in the sports nutrition industry.

**The Solution** · 09-17-2016, 08:07 PM

Congrats on the sponsor mate.

**Joshua H** · 09-18-2016, 12:55 PM

As of tomorrow, these are macros moving forward. Same as this past week. Saw half pound weight loss so I see no need to change much at this time.

MACROS 7 WEEKS.PNG

Yesterday was 6th day re-feed day.

500g carb
185g pro
30g fat

**The Solution** · 09-18-2016, 08:30 PM

better be seeing some pancakes on friday!

**Joshua H** · 09-21-2016, 02:29 AM

Originally Posted by The Solution

better be seeing some pancakes on friday!

Ironic you mention that.....its Tuesday and I am torn between Denny's and sushi right now for Friday......such perils....

**Joshua H** · 09-21-2016, 02:34 AM

Tuesdays Terrorized Workout Session!

6-730pm, Word Gym PB.....last of 2 workouts before membership expires! Made it count!

Chest and biceps: (+35 minute ruck run 11am for work)

5 min warm up walk, 10 minutes dynamic movement series, cuff work....

hammer flat bench press
4x10 reps (RP last 2 sets to get 10)

seated converging chest press machine
4x12 (RP last set to get 12)

incline converging chest press machine
4x10 (RP last set to get 10)

kneeling cable crunch
3x20

cable cross over flys
3x10 with 2 sec iso hold at bottom

bench leg raises
3x20

incline alternating DB curls (super good pump with these!!)
4x12 per arm

hammer preacher curl machine
3x15 reps with iso hold at top

that was all for today folks! legs tomorrow!

**The Solution** · 09-21-2016, 05:46 AM

Make the pancakes.. save you $$$$ and a bunch of fat macros.

Originally Posted by Joshua H

Ironic you mention that.....its Tuesday and I am torn between Denny's and sushi right now for Friday......such perils....

**Joshua H** · 09-23-2016, 02:01 AM

Yesterday was legs and today was just cardio......lets begin:

530-7pm yesterday, World Gym, PB

5 min treadmill warm up, dynamic warm ups....foam roll

angled leg press, narrow and mid level
4x10

hack squats narrow and mid level
3x12

single leg supine leg press machine
3x12 each leg

donkey calf raises
3x15 + 10s iso stretch after last rep

prone leg curl/seated leg curl s.s.
3x15-20 each

seated calf pess
3x12 + 10s iso stretch after last rep

leg extensions
2x20 reps

inner outer thigh machine
1x25 reps to failure each s.s.

5 minute treadmill walking cool down......foam rolling......KICK ASS workout session last night let me say that!

today was just 30 minutes incline, fast treadmill walking after work. 400 kcals burned on my HR monitor.

low carb day today....being an off day. just 150 carbs on the day for today......but tomorrow!!!! refeed day baby! 500g down the hatch coming up!

**Joshua H** · 09-23-2016, 02:04 AM

Originally Posted by The Solution

Make the pancakes.. save you $$$$ and a bunch of fat macros.

And If I told you the venue co-owner was going to comp my meal whole if I did a blog post review of it for them with pictures would you still suggest this......lol!

They just opened a 3rd location near me in town and they follow me on social media, saw all my pictures of food of which tons are sushi so they reached out I guess and look for some love.

**The Solution** · 09-23-2016, 05:45 AM

if it saves you $$ and time sure... just when you are this deep in prep every detail matters.

**Joshua H** · 09-24-2016, 02:35 AM

Originally Posted by The Solution

if it saves you $$ and time sure... just when you are this deep in prep every detail matters.

cost in this case is a non issue, the re-feed macro compliance matters most now. thus I hammered out the sushi and loved it! this new spot may be my favorite in town now. and its only a mile away at that! $79 in rolls free other than tip. win!

**The Solution** · 09-24-2016, 05:53 AM

Originally Posted by Joshua H

cost in this case is a non issue, the re-feed macro compliance matters most now. thus I hammered out the sushi and loved it! this new spot may be my favorite in town now. and its only a mile away at that! $79 in rolls free other than tip. win!

Well sign me up then brah

Me and you are getting close to the finish line.. lets keep that eye set.

**Joshua H** · 09-24-2016, 08:18 PM

6 weeks out now. pics from today. 188.6lbs. up 2 exactly. yesterday was refeed day so figured id see acute gain.

amazing delts and tris session yesterday evening after a pretty mild 35 minute ruck at work just 4 hours prior. today was a kick ass back day mid afternoon. energy and vigor in the gym still good. some days i need that 2nd cup of coffee to get it going but it always goes well once at the gym to pound it!

rest day tomorrow. no lifting or cardio. complete off day! (besides what work calls for that is..)

**Joshua H** · 10-01-2016, 02:46 PM

HOT OF THE PRESS!!

I have moved up my post show coach partnership plans of working with Peter Fitschen of Fit Body Physique LLC to this week. As of yesterday we have spoke and he is now my coach from now through the show and up through at least April next year per contract terms. Pete has adjusted my macros and cardio to the following as of today:

*all days:240p, 140c, 45f
*6th day high carb day: 220p, 380c, 40f

2x weekly HIIT 30 min
2x weekly LISS 30 min

using a 2 on one 1 split since last week as follows:

chest/bicep
legs
off
delts/triceps
back
off

OK....updates for 5 weeks out..............

5 weeks out from show 1 of 2 folks!

pics from today. post refeed day. (was still on old macros of 180p, 500c, 30f high carb day)

188.6lbs (was 185.6 past 2 days)

feel i look stringy and small in these for some odd reason and it bothers me a bit. thought id be tighter and fuller.....oh well. pics dont lie.

**The Solution** · 10-01-2016, 08:05 PM

What made you pick pete? Great choice BTW
Figured you may throw your name in the hat for Cliff Wilson, or even Jason Theobald / Austin Stout off these boards