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  1. #1
    OLYMPIAN The Solution's Avatar
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    Default The Hunger for Success: The Solution's Offseason

    A round up of Contest Prep from last year:


    PreJudging:


    This was an amazing experience because I learned a lot about my body, lets get to the crazy story before I actually got on stage.


    Started the day with 2 meals of 4oz Filet and 10oz Sweet Potato with 3 TBSP of Almond Butter, i slowly started to fill out, and i was drinking more water than last prep, i had about 1/2-3/4 gallon all the way up until the stage and felt very good the entire time. Getting to the venue I got a touch up (3rd coat of Liquid Sun Rays) and my coloring was the best it has ever looked hands down. So i cannot complain about my coloring. The show moved slower than expected because the masters went first (35,40,50,60,70) Shelby Starnes made an appearance and competed and should take the 35's, John Meadows was RIPPED To shreds and should take the 40's but it will be close.


    Last year I was very light on my food during the show i had a few rice cakes last year very scared of being spilled, this year Jason said be aggressive and that i did. From arriving on the scene at the venue. After the 2 Steak/SP + AB meals. I ended up going through 12 Rice Cakes with peanut Butter, I had 3 cupcakes before going on stage (mini gourmet cupcakes) and i was as vascular and full as I have ever been. I even put honey on the rice cakes to get some extra carbs in me because carbs suit me very well. I had a buddy there (MattyH) off the forums look at me every hour to see how i was doing. and it was clear i was coming in my best and slowly filling out. I never realized that i was selling myself short but wow it took a lot to fill me out because i was flat in the morning no question. I may have had too little the day before but i woke up at 154 this morning and was 152 the day before (friday morning).


    Then the crazy thing happened. A guy in the 70's passed out on stage under the lights and the show was delayed 40 minutes. So after I got all pumped up, got my glaze on and hit those cupcakes right before the stage We had to wait for 40 minutes. Literally killing my glaze, kllling my pump, but it happens and life goes on.


    Getting on stage. There was little movement, one guy moved the entire time we were up there for the mandatories. I hit my poses and hit them very well, but the judges did not lie. Palumbo had two guys placed 1 and 2 near the center and here are the pictures with me being on the far right.


    All the judges had said to me the following:
    - Hands down best color on stage
    - Overall best leg size and symmetry with conditioning.


    Knowing that I made those improvements and improved my coloring from last year was a major win, not to mention I came in 10 pounds heavier this year and looked leaner than i did last go around. I dont know where I am going to place, but a lot of people told me 3 and possibly 4th. Regardless I have made major improvements but its sad I really wanted to do better or hope to do better but lets see what happens. I have made improvements so i cannot hang my head, but i followed Jason's Plan to a T and had a little extra because i was backstage from 9 a.m. till 11:30 and had 12 rice cakes + PB + Honey + 3 cupcakes before going on stage (mini bite size ones) and got into my best shape, posed my best, and looked my best. Cannot complain.







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  2. #2
    OLYMPIAN The Solution's Avatar
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    Night Show:


    This went by way too fast. Arrived at the Venue at 5 p.m. because that is when the show started (which started off with Men's Physique) Between Pre-Judge and the night show I had a Steak/Potato meal at a local resturant and continued to snack on Rice Cakes + Almond Butter and I added a squirt of honey when hungry again had about 8 before I got on stage at 6:15 to perform my routine. The physique was done and over with in 30 minutes and all the routines/trophies. It was MOVING very fast. The second I got backstage they were flying through the routines and I had to rush through a pump up in 20 minutes and get ready to get glazed before getting in line and waiting to go on stage. While back stage I had the opportunity to run into John Meadows who ended up taking 2nd behind Shelby Starnes at the show (who made a special appearance) and ended up bringing his best package to date. I continued to guage myself in the mirror as I am a hard critique but i kept getting good remarks backstage about how i continued to fill out and kept looking better and better as the day has gone on. This was a stage shot took with a guy who i chilled with all day named Chris Bohonyi





    This time there was no hold up's got up there and performed my routine (my buddy MattyH took the video from the crowd)


    http://www.youtube.com/watch?v=1TdopwJpx3g


    And some more pictures taken with my brother and mother.








    I ended up taking 5/5 in my class and my thoughts were as follows:
    "Bodybuilding is a very subjective Sport, regardless of your placing you just have to take the negatives and find positives. I did not place where I wanted to and came in at the bottom and took 5th in my class. Life happens and it will go on. I came in this year 10 pounds heavier, i came in leaner, I came in stronger, and looked the best I have ever been. My color was 100x better than last year, I was fuller, and i brought the best package i could possibly brought to the stage. I cannot hang my head I will just take what happened and use it as fuel to the future. This collegiate national stage has not seen the last of me. Get ready because I may be back next year to show how much I can improve this offseason to chisel my way up the ladder."
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  3. #3
    OLYMPIAN The Solution's Avatar
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    Stage Shots:

















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  4. #4
    OLYMPIAN The Solution's Avatar
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    26 Weeks of Contest Prep
    Weight : 167 - 152


    Calories:
    Start: 260 Protein - 275/255 Carbs - 55g Fat (Workout/Non)
    End: 240 Protein - 200/170 Carbs - 40/45 Fat (Workout/Non)


    Before





    After:





    Before:





    After:





    Before:





    After:





    Before:





    After:


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  5. #5
    OLYMPIAN The Solution's Avatar
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    The New Plan


    Legs
    Chest/Shoulders
    Back + Hamstring
    Arms + Chest



    After talking to john Meadows backstage and having him look me over he pointed out hamstrings from the back and overall chest thickness need to improve, and we talked about Mountain Dog Training for a bit. While he was getting ready for his pro-card and fell short he spent some time helping me out and setting this up out of his kindness. I am going to roll with this and start with lower volume Mountain-Dog Training for the start of my offseason and add as needed with an extra set. First and foremost I am going to ease into the intensity techniques to understand the program and read up on his site to understand what I am getting myself into


    Nutrition


    Protein - 240
    Carbs - 245/215 (Workout/Non)
    Fats - 40/45 (Workout/Non)



    Cardio
    30 Minutes of daily LISS Cardio

    Goals
    * Cycle weak points - Chest Thickness / Ham's / Lower Back
    * Work on Core Development
    * Keep Bodyfat in check during offseason because it may be extended to move up a class due to being too tall for a LW


    Nothing fancy here, its time to grow. I had my fair share of good food over the weekend and if i were to post pictures it would take up about 3 pages worth because of how many pictures i took, time to get back on the plan and reverse and it started today.


    Legs:


    Pull-Ups:
    30 Reps over 3 sets with various grips


    Lying Hamstring Curl:
    40 x 15
    50 x 12
    65 x 10
    80 x 8
    90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10


    DB Stiff Leg Deadlifts: (go till you cannot get 8)
    2 Warm-Ups
    80's x 8
    90's x 8
    100's x 8
    110's x 8 (*PR*)


    Leg Press: (3 Second on the eccentric)
    2 Warm Ups
    5 Plates/Side x 8 --> 4 Plates/Side x 8 --> 3 Plates/Side x 6 --> 2 Plates/Side x 10


    Squat:
    2 Warm Ups
    225 x 10 (2 Sets)
    135 x 20


    Seated Calf Raise:
    2 Plates x 12 (3 Sets)


    Cable Crunches:
    50 x 15 (3 Sets)




    Post-Workout:


    Mocha Cake topped with a Peanut Butter and Jelly Protein Pudding/Sludge with Berries and Banana's





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  6. #6
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    alright ya know I'm in on this one man. SO are your macros now just for your starting weight and eventually bump them up as you go?

  7. #7
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by lksurf2 View Post
    alright ya know I'm in on this one man. SO are your macros now just for your starting weight and eventually bump them up as you go?
    Initial Rebounding calories, will add as needed as we move through the rebound.
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  8. #8
    Moderator Hoss06's Avatar
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    I'll be following along. Not for the food porn or anything, I swear
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  9. #9
    Moderator Hoss06's Avatar
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    So did u design the sets/reps or did Meadows?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  10. #10
    The Engineer: GAT Lead Rep lastson's Avatar
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    Good start to the log and the name really fits you... In for the ride and good luck with the rebound...

    Last

  11. #11
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by Hoss06 View Post
    I'll be following along. Not for the food porn or anything, I swear
    psh thats half the reason i'm here lol

  12. #12
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Hoss06 View Post
    I'll be following along. Not for the food porn or anything, I swear
    Ah.... says the guy who always asks questions about the recipes?

    Quote Originally Posted by Hoss06 View Post
    So did u design the sets/reps or did Meadows?
    Sets/Reps i mostly got off reading his website (mountain dog diet) he has tons of outlined workouts. But again i ran some ideas by him. The guy is so humble its incredible. He was getting ready for his pro-card and spent the time to talk to me. Unreal!

    Quote Originally Posted by lastson View Post
    Good start to the log and the name really fits you... In for the ride and good luck with the rebound...

    Last
    yes Sir, up 5 pounds after 3 days (day of show, eating whatever sunday, and hitting macros yesterday) down a pound from yesterday. Will continue to come off all week and should be back to around contest weight by Friday at latest IMO
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  13. #13
    OLYMPIAN The Solution's Avatar
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    Chest and Shoulders:


    Pull-Ups:
    30 Reps over various sets + Grips


    Dumbbell Twist Press: (See Video Below for explination)



    http://www.youtube.com/watch?v=a4LNK8W_9-g


    3 Warm-Ups
    55's x 10 (3 Sets)


    Barbell Incline Bench:
    135 x 10
    155 x 8
    165 x 8
    175 x 8
    185 x 7


    Machine Fly:
    100 x 20 (3 Sets)


    Rear Delt Dumbell Raises:
    15's x 20 (3 Sets)


    Cable Front Raise:
    40 x 12 (3 Sets)


    Dumbbell Partial Lateral Raises:
    20's x 30 (3 Sets)


    ** Never felt my chest or delts so engaged in training, I had a HUGE pump going at the end of this workout.
    Good things I feel are coming!


    Post-Workout


    Chicken Milanese
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  14. #14
    RX MEMBER aznaro8's Avatar
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    Looking forward to see you move up a class! Is your tentative plan to compete again next year or to take a season off to grow?

  15. #15
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    I used those DB presses w/twist for the first time last week, I felt they really worked the muscle that much harder and make you develop more of a mmc

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