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  1. #1
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Default Come in for the pancakes, and stay for the gainzz!

    Ok so I've posted in the offseason thread a few times and have finally decided to start an online log. Scooby replied with his honest opinion on me and I totally respect it. So after thinking it over my original goal was to try my first comp in oct this year. But I knew I would not be ready in time and Scooby really reminded me of that. I now plan to try for next year because I need the time to really add quality weight and bring a more defined look to my body. I have never posted a log like this before because I never wanted people to tell me Im doing it wrong. but i figured hey since Im going to compete in something that Im being judged in, I need to accept what others say about my training and diet.

    My current weight as of today is 162 at 6ft. body fat is unsure. From middle to highschool was overweight because of no exercise and way overeating on crap food. My biggest weight was 236lbs and my senior year of highschool I started weight watchers with my mom to lose weight. It worked and I got down to 155ish within a year. I didnt really exercise much or like I do now so I have some loose skin in my abs and it will be tough for me to bring it out more. Past few years I have been working out consistently and eating healthy everyday (i.e. Lean proteins,complex carbs, fats..etc) but nothings really changed and I became so depressed I started having panic attacks and anxiety.

    In January, one of my co-workers who I told all this too, actually made the comment maybe I should try to do MP to give me focus and purpose instead of trying to look good for others in the sense of vanity, but to look good and compete. She had done two figure shows her-self and has been supportive of me ever since.

    After spending a lot of time reading all your threads and forums and becoming inspired to do this I have really taken time to look at my macros which I have never done before, and trying to figure it out as I go because I really don't know How my body will respond.

    I am always looking for feedback and support and I really hope you guys can help me out even though Im not a bodybuilder and I know most of you are, I still look up to all of you.

    I work at trader joe's 4-5days a week, so that alone keeps me on my feet all day while im there constantly lifting and moving all day. On days where I do not have work I stay active usually by going on walks throughout the days because I have that fat guy mentality and dont just wanna sit around all day after my workout.

    I do a 5day lifiting split M-F, sat cardio/abs, sun cardio.

    On days I have work I do cardio for about 35min in the morning before breakfast since I work the early shifts. then after work I head to the gym and do my lifting.

    On days I do not have work I will do about 25min cardio pre-workout more of as a warm-up and to bring me into focus.

    My current macros Im trying out are 300-320C, 275-300p, 65-80F. Usually ends up around 3-3200cals a day.

  2. #2
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Back/Abs Non-work day. A.M. Workout.
    20min elliptical moderate pace ended at 360cals burn

    Super Set
    1)- Assited pull-up Machine (pin set at 90lbs) dropset to 110 on last 2 sets
    - Mid Rows with lat bar wide grip
    4 sets

    2. Super Set
    -Single Lat Pulldowns on Hammer Strength
    - Barbell Rows with Ez-bar wide grip
    4 sets
    3. Super Set
    - One arm dumbbell rows dropset (40lbs, 35 lbs)
    - Dumbell rows both sides same time (27.5 lbs)
    4 sets
    4. SuperSet
    - Pulldowns w/ V-bar attachment
    - Hanging leg raises
    4 sets

    5. Super Set
    - Hyper extentions
    - crunches on bosu ball w 25lb plate
    3 sets

    6. Ab wheel 2 sets 12 reps each
    Last edited by lksurf2; 06-04-2012 at 05:58 PM.

  3. #3
    FREAK juiceinator3000's Avatar
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    My personal opiniono your cardio on the days you don't work after your workout or at a separate time altogether. 25mins cardio then working out at your size you are going to lose too much. Dump the supersets and focus on big compound exercises. Get progressively stronger. At your weight you should be able to do pullups for days without the assist don't superset exercises that are going to make you grow. Good luck.
    Yes I did inject my sack to win free shit.
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  4. #4
    Moderator Hoss06's Avatar
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    Bro, stick with the basics for now. You NEED muscle to burn fat and display any sort of cuts.

    Deads
    Bench
    Curls
    Squat.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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  5. #5
    OLYMPIAN Jordan Coburn's Avatar
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    Not to pile on, but ditch the super sets. Like Hoss and juice said: Get back to basics.

    Best of luck! i'll be following along.

  6. #6
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    thanks guys. Im really taking in all your inputs because I want to succeed at this so I am not getting all put down buy your suggestions because this is a constant learning exp.

  7. #7
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Work Day. A.m. Light cardio/Lifting after work. Chest.
    A.m. Stationary bike light to moderate intensity 30min

    p.m.

    1) Bench Press. 2 warm up, 3 Heavy Sets 8-9 reps plus 1 drop set of 12 reps

    2) Flat Bench Dumbbell Fly. 1 warm up, 4 working sets 9-12 reps

    3. Incline Bench Press. 1 warm up. 4 working sets 6-9 reps

    4) Decline Dumbbell Press. 4 working heavy weight 8-10 reps, drop set on final 12 reps

    5) Parallel Dips 3 sets 8-10 reps.

    Workout felt good just really different from what I have been use too over the past few years since I brought the intensity down by taking out supersets. But overall I really tried to squeeze and control my muscles more, and I think It was a good start, even though I am not that strong yet.
    Overall pretty good day, and in the end I felt good about my workout and trying to keep the positive mindset and push through it.

    Macros today 326C, 270P, 84F

  8. #8
    Moderator Hoss06's Avatar
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    Bro, take down some of that cardio. Honestly, U need to grow. Someone here with more experience and knowledge correct me if I'm wrong but why not just do weights one day and cardio on your "off days" 20-30mins moderate intensity
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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  9. #9
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Yeah I know I need to start backing off, and I will its just one of those tings Im so used to doing it becomes a habit where I feel if I don't do it Ill feel like crap. but yes I do agree with you and will start backing off a bit

  10. #10
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Non Work Day. Morning Workout. Legs.
    Warmup with walking lunges just body weight.

    1) Squats, 2 warm-up, 4 progressive heavy set 8-12 reps. Last set focused on the negatives to get a deeper burn.

    2) Hack Squat. 4 Progressive sets, 9-13 reps.

    3) Leg Press Individual Legs. 1 Heavy Set 5 reps, 3 moderate sets 8-9 reps each.

    4). Standing Hamstring Curls. 4 progressive Sets 8-13 reps each. Really focused on the negatives on each set.

    5) Lying Hamstring Curls, 3 Heavy sets, 7-9 reps.

    Felt good about my workout this morning and getting use to no super sets, which actually felt nice and I was able to bring in a better focus to my workout and did not feel so anxious or mentality exhausted because I was not thinking like "ok after these I have to do this etc etc". So again really getting the feel for bringing my lifting intensity and trying to push out that extra weight and rep.

    Todays Macros, 312C, 281P, 93F

  11. #11
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Arms. Work Day

    1) Barbell Preacher curls with EZ bar. 2 warm up, 3 progressive 9-12 reps, 2 heavy sets 6-7 reps. Had to push and yell at myself on the heavy sets and felt awesome after finishing them

    2) Seated Alt Dumbbell Curls. 4 progressive sets 7-14 reps. Final set added a drop set of 15 quick reps.

    3) Concentration Curls. 3 Heavy Sets 7-8 reps.

    4) Skull Crushers. 1 warm up. 4 working 8-10 reps. Plus one drop set on final.

    5. Single arm cable pushdowns. 4 heavy sets 8-9 reps.

    6) Dips. 4 Sets 10-15 reps.

    Really great and controlled workout, had a really good pump throughout and really focused on squeezing out on the triceps which felt awesome. Although I didn't do much it seems it felt good enough which is what I wanted from it. If I can get all my workouts to keep feeling like this I feel I will continue on to making great gains.

  12. #12
    Moderator Hoss06's Avatar
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    Stay consistent...both diet and training
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  13. #13
    OLYMPIAN data4's Avatar
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    If you are that tall and weight is that low I would say your an ecto. Keep the training heavy simple and dont overdue the cardio if trying to add size. Without seeing pics its kinda hard to gauge where you are really at though.
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  14. #14
    OLYMPIAN Jordan Coburn's Avatar
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    Good to see you're going "back to basics" so to speak. Keep grinding dude!

  15. #15
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by data4 View Post
    If you are that tall and weight is that low I would say your an ecto. Keep the training heavy simple and dont overdue the cardio if trying to add size. Without seeing pics its kinda hard to gauge where you are really at though.
    I had posted my pics in the off season thread. Ill post some more pictures in a few weeks and keep updated on my weight. thanks for the advice man.

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