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Thread: 20 week Prep - Road to defending State Title

  1. #69
    Behemoth Guvnor's Avatar
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    10.6.2016

    W - 84.7kg

    Macros for yesterday were;

    P - 193g (13g up)
    C - 257g - (within 240g to 260g bracket)
    F - 60g (10g under target)

    I trained legs this morning. Session 2 of week 1 of new phase;

    Hack Squat - 2 x 10

    Barbell Semi Stiff Legged Deadlift - 2 x 8

    Back Step Lunge - 2 x 12

    Prone Hamstring - 2 x 8

    Superset;

    Standing Calf Raise - 2 x 12
    Cable Crunches - 2 x 30 secs
    Suitcase Carry - 2 x 30 secs


    Feeling quite optimistic of my ability to complete this phase and not raise any niggles along the way.

    Ideally on Saturday & Sunday I'll wake up around the 84.5 to 84.9kg mark which will register me another average weight loss for this week. And next week if I can start weighing in just under the 84.5kg mark as my workouts increase in volume, I should be able to keep my macro intake the same.

  2. #70
    Behemoth Guvnor's Avatar
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    11.6.16

    W - 84.7

    Macros

    P - 204
    C - 210
    F - 67

    This was my recorded macro intake.

    I ate out mid morning. had a chicken breast burger, very picky with where i eat out - I prefer a company that has procedures in place to provide macro content, but also a consistency where if I were to eat from any of their outlets, I'd get the same portion thus giving their macro claims some substance.

    Anyway, I feel their macro's were on point, but chose to lower carbs today to avoid disappointment. I upped protein a tad to compensate somewhat.


    Training was;

    Bench (80%) - 3 x 5+

    Close Grip Bench - 3 x 8

    Cable Flyes - 1 x 15

    Pull Ups - 25 - in as few sets as possible

    Bent Over Rows - 2 x 10

    Seated Neutral Grip Rows 1 x 15

    Technically my workout was finished there. I opted to make the most of the gym I'd travelled to and done some accessory work;

    Cable Crunches 3 x 20

    Superset;

    Standing Calf Raise - 2 x 12
    Seated Calf Raise - 2 x 12

    Cardio - incline walk, 6.0 kph @ 6.0 deg incline for 15 minutes @ 125 bpm.

    Tomorrow is lower body day (session 4 of 5 for week 1 of phase 7). Really hoping to weigh in under 85. Don't want to see 85.0kg+ again.

    14 weeks to show day. 98 days.

    Around 1.5kg to 2kg lighter than last year, but again - can't be complacent with that.

  3. #71
    Behemoth Guvnor's Avatar
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    12.6.2016

    W - 84.4kg

    Dropped again so real happy with that.

    Change of training plan. I'll not train today, I'll train tomorrow morning instead.

    This is the 6th week of my diet completed. And the 4th week in a row I've dropped on average 0.4kg. Will be tricky to drop the same again, I might incorporate my 15 mins cardio after training but will rely slightly on the increasing training volume to burn more energy.

    My ISAK Skinfolds go to man has moved to Canberra to work for Australian Institute of Sport as dietician so unfortunately I can't use him for repeat measurements. My other mate has a new mobile DEXA scan van so might take him up on the offer of free DEXA scans.

    Screen Shot 2016-06-12 at 6.25.32 AM.jpg

  4. #72
    Behemoth Guvnor's Avatar
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    Dietary update;

    13 weeks and 6 days out. Time to tighten up on counting, as much as I can.

    Now, I know not all foods are created equally, and things like almonds can vary 3 fold in calories per almond. I use macro counting as a guide, and rely heavily on this for fat loss coupled with daily weigh in's and increased volume through workouts.

    I've 'subscribed' to MyFitnessPal where I can accurately input my calories & macros that I need to hit.

    6 days is as follows;
    P - 180g
    C - 242g
    F - 70g

    % value = 42/31/27 (CHO/PRO/FAT)


    I have 1 re-feed day which looks like this;

    P - 180g
    C - 352g
    F - 70g

    % = 51/26/23 (CHO/PRO/FAT)


    I checked my weight more accurately vs 2015. And I'm 1.6kg lighter.

    I hate to mention this but my father passed away last year on 15.6.15 and I had to fly home for 2.5 weeks to see him off. During that period I stuck to my training and calorie counting, and I returned around 1,5kg lighter.

    Meaning around mid July 2015 I was 84kg. I have 4 weeks to get myself in the 82kg mark to be somewhat ahead of last year.


    it's all about analyses, comparing, counting, checking, consistency, adherence, compliance - and what other fancy words I can think of. Bottom line is, it just has to be done.

    I will echo this now, that once I'm done with this show in September I almost certainly will be stopping there. Bodybuilding is dead, there is only a handful of true natty bodybuilders walking around.

    Most bums are opting for this physique stuff. Not my scene, i'll still train but probably start muay thai again as a hobby coupled with relevant weight training.

  5. #73
    Behemoth Guvnor's Avatar
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    Random facts;

    I play chess, and have done for 25 years. FIDE rated specialising in bullet & blitz. Don't play much over the board anymore, mostly online. Pre contest I show my true adult like inability to be able to focus on more than one thing. Frontal cortex takeover, I drop chess and focus solely on bodybuilding.

    Off season I can rack up 200-500 games a week in my peak. Pre contest, I'll not play a game.

    This is down to reduced food intake and inability to think. And also my prioritising my mental energy into something else.


    Pre contest is also when I crank the podcasts. My go to for podcasts is Sigma Nutrition Radio by Danny Lennon.

    Listened to his cast with Donald Layman on Leucine Kinetics, mTOR activation & the anabolic response to protein.

    Quality podcast - http://sigmanutrition.com/episode123/

    I listen to more relevant casts pre contest. it does help me maintain the kind of evidence based approach I have to this, but also it's good to listen when doing cardio, going out for walks and driving around.

  6. #74
    Behemoth Guvnor's Avatar
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    13.6.2016

    W - 84.2

    again a neat loss in weight, and 0.9kg lighter than last Monday.

    Trained very early this morning, was up at 4am, 45 minute drive to a certain gym for legs.

    Session 4 of Week 1;

    Hack Squat - 3 x 8

    Prone Hamstring Curl - 3 x 10

    Leg Press - 2 x 12

    Nordic Curls - 2 x 10

    Abs;
    Renegade Rows 2 x 30 secs
    Walkouts 2 x 30 secs

    Again this week is partly a de-load. I prefer to see it as a gauging week. For me, I can plan my weeks from here and know what to lift next week when it counts.

    tomorrow will be session 5 of week 1.

    Plan for this week is;

    M - Legs
    T - shoulders & arms
    W - off + re-feed
    T - Upper
    F - Legs
    S - Upper
    S - Legs


    Seem to be teeing up a routine just now, and feel confident of getting this phase done and being productive with it.

  7. #75
    Behemoth Guvnor's Avatar
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    14.6.2016

    W - 83.8kg

    Dropped again, I really didn't see a sub 84 happening this quick.

    Macro's for yesterday;

    P - 193g
    C - 248g
    F - 66g

    --------


    Trained this morning. Session 5 of week 1.

    A - Seated DB Shoulder Press - 2 x 10

    B1 - EZ Bar Preacher Curl 2 x 8
    B2 - Parallel Bar Dips 2 x 8

    C1 - Seated DB Bicep Curl - 2 x 10
    C2 - Kneeling Tricep Rope Pushdown - 2 x 12

    D - Run the Rack, Side Laterals - 1 x 10/10/10/10 - Start heavy and go lighter per 10.

    Ok, all done for week 1. Feeling out process complete, and a partial deload. Tomorrow I won't train, I have a re-feed scheduled in for tomorrow.

    ---------------

    I'm feeling a tad anxious about the re-feed which shows the disordered side of things with contest dieting. In the back of my head I don't want the scales to go up, but a part of me knows a re-feed is a benefit for me at 13.5 weeks out and definitely on target like last year.

  8. #76
    Behemoth Guvnor's Avatar
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    15.6.2016

    W - 84.4

    Ok, so jumped a tad, has taken the edge off the random sudden drop under 84...

    Didn't re-feed today, planning was slightly off and it was better for me to adhere to my usual macros intake, and reconsider a re-feed for over the next 1-3 days..


    No training today.

    Physio - final app. All good, still a tad of pinching in hyper extension. Not going back for 3 weeks now, up the training intensity again tomorrow so hoping everything stays the way it is.

    P - 190g
    C - 240g
    F - 67g

    ..

    session 1 of week 2 tomorrow part of phase 7.

  9. #77
    Behemoth Guvnor's Avatar
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    16.6.2016

    W - 84.8

    Another weird weight increase, no specifics as to why. Only thing that changed was my wife literally doused my chicken in salt, so thats gone up but we'll see what happens over Fri to Sun. Avg is still lower than last week.

    Training today was good, strong workout;

    Bench 4 x 7.... 2 min rest periods

    Weighted Chins 4 x 8.... 2 min rest periods

    Inc DB Press 3 x 10....90 sec rest period

    30 Deg DB Prone Row 3 x 10.... 90 sec rest period

    Superset;

    Side Laterals 3 x 15...10 secs move on
    BB bicep curls 3 x 12.... 10 secs move on
    Decline DB Skull crushers 3 x 15...60 secs rest and back to start



    Job done, took around 55 mins approx. Sipped on some Humapro during training. A EAA product, peach mango, tastes quite nice.

  10. #78
    Iron Addict CMC191's Avatar
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    Quote Originally Posted by Guvnor View Post
    16.6.2016

    W - 84.8

    Another weird weight increase, no specifics as to why. Only thing that changed was my wife literally doused my chicken in salt, so thats gone up but we'll see what happens over Fri to Sun. Avg is still lower than last week.

    Training today was good, strong workout;

    Bench 4 x 7.... 2 min rest periods

    Weighted Chins 4 x 8.... 2 min rest periods

    Inc DB Press 3 x 10....90 sec rest period

    30 Deg DB Prone Row 3 x 10.... 90 sec rest period

    Superset;

    Side Laterals 3 x 15...10 secs move on
    BB bicep curls 3 x 12.... 10 secs move on
    Decline DB Skull crushers 3 x 15...60 secs rest and back to start



    Job done, took around 55 mins approx. Sipped on some Humapro during training. A EAA product, peach mango, tastes quite nice.
    I really liked HumaPro. I have used it numerous times. Glad to see someone else trying it out

  11. #79
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by CMC191 View Post
    I really liked HumaPro. I have used it numerous times. Glad to see someone else trying it out
    It's been a while since I tried any. I get generally bad feedback on the flavours, but I've found all the flavours to be fine. Apparently the new strawberry kiwi is the best.

  12. #80
    Behemoth Guvnor's Avatar
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    17.6.2016

    W - 84.1

    Down a tad, on target for a lower average this week.

    Opted to train at night time today. Mainly because by 5-6pm, I'm far more nimble and have much better range of movement. It's was leg day, so thought i'd hold off till night to train.


    Hack Squat - 3 x 10 - weight is going up and up, I'm not working on %, more working off and RPE of 7. And each week I feel more capable of more and more weight.

    BB Semi Stiff Legged Deadlift - 3 x 8 - again, as above. For the 1st time in weeks I can deadlift comfortably. Physio & rest has worked. Only pulled 140kg (310lbs) but felt easy, and ready to work up to sets of 180-200kg (395-440lbs)

    DB back step lunges - 3 x 12

    Prone Hammy Curl - 3 x 8

    Standing Calf Raise - 3 x 12

    Was meant to do abs but gym was closing. Meant to be 3 x 30 secs crunches, the suit case carries 3 x 30 secs.

    Macro's today;

    P - 190g
    C - 232g
    F - 64g

    Seem to be surpassing my protein by 10g. I might actually alter my macro's and lower Cho by 10g and up protein by 10g. Seems to be working that way with the protein, just need to monitor Cho slightly better.

  13. #81
    Behemoth Guvnor's Avatar
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    18.6.2016

    W - 84.3

    still on for a lower average this week. Aiming for a 0.5kg loss, last 2 weeks prior to that I got a 0.4kg loss each week. So, on target, still lots of work to do.

    Didn't train today, was meant to but trained later last night and ended up working today for Wednesday off.

    Sun - upper (session 3 week 2)
    Mon - lower (session 4 week 2)
    Tue - off (could train, and still might train - so subject to change)
    Wed - Delts/Arms (session 5 week 2)

    Might end up with 3 days on the trot, will certainly get 2 in. Will see how I feel on Monday night regarding Tuesday training.

    Macro's today;

    P - 188g
    C - 240g
    F - 66g

  14. #82
    Behemoth Guvnor's Avatar
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    19.8.2016

    W - 84.3

    Average this week was 84.3;

    Screen Shot 2016-06-19 at 5.48.48 PM.png

    I trained upper body this morning - session 3 of week 2. Good session;

    Screen Shot 2016-06-19 at 5.49.00 PM.jpg

    Bench was 4 x 5+

    Close grip bench - 4 x 8

    cable flies - 2 x 15

    Pull Ups x 25

    BB down became DB row - 3 x 10

    seated neutral grip row was 2 x 15

    Now i'm big on progressive improvements, especially during comp prep. Traditionally (within my area of comp) dudes would lower their calories, they'd see a bodyweight very similar to last weeks and panic, lower carbs and increase cardio. I ain't panicking, I know I'm going to increase my energy output with an increase in volume.

    Screen Shot 2016-06-19 at 5.47.54 PM.jpg

    So, I record all lifts, weight, reps and graph them. Week 1 is lower volume (kind of a de-load) or i prefer to call it more of a feeling out process. Week 2 is inevitably going to be more reps and more weight I.E more volume. From weeks 3 to 6, I aim to hit numbers that result in an increase in reps and weight lifted.

    On top of that properly monitoring calories and movement. I can week in week out replicate my efforts but with gradual improvements in energy balance where I see a weight loss and ultimately a fat loss.

    If i hit a brick wall (thats due to happen within 2 weeks I reckon) then I'll lower calories and probably incorporate cardio.

    --------

    Macro's today were annoyingly all over the place. A good friend whom I've not seen in a while asked if i was keen to eat out, i was and we did. I held off eating as much before meeting him at 12pm. I'd eaten only 900 kcals by then so knew I had room in the tank to eat out without really over doing it.

    I had steamed rice, bok choy and 2 chicken breasts. Then after had a chocolate crepe, very much out of character for me but I don't have an eating disorder so why not?

    I had to guess macro's, and took an absolute worst case scenario when calculating them. I think overall I've probably underrate today, but I'll find out tomorrow when I weigh in. So the following macro's are worst case scenario and might even be 10% less.

    P - 210g
    C - 246g
    F - 60g

  15. #83
    Behemoth Guvnor's Avatar
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    20.6.2016

    W - 84.4kg

    So, after a tricky day of macro counting yesterday all was ok. Around the same weight. Funny think is does your body/muscle know the difference between a 300-400 kcal crepe vs 60g of maltodextrin? probably not.

    Trained early today;

    Hack Squat 4 x 8

    Prone Hammy Curls 3 x 10

    Leg Press 3 x 12

    Nordic Curls 3 x 10

    Cable Crunches 3 x 30 secs

    Renegade Rows 3 x 30 secs

    10 minutes of fast paced incline walk then 10 minutes of static stretching.

    I've lowered calories today, went out for a 15 minute walk tonight, then had to 'run' home as some guy was banging on my house door - my wife was in. I got camera's and logged in to my phone and saw him so had to jog/run home so my cardio walk was cut short and I got the heart rate up by jogging home.

    Macros;

    P - 193
    C - 200
    F - 70

    An intentional drop today, hoping to get into the 83kg mark asap and stay ahead.

    12 weeks and 6 days out.

    Got in theory around 8 weeks to get to around 81kg.

    This leaves me room for a practice carb load which I'd do around 4 weeks out. then cruise in for the last 4 weeks and finish with another decent load.

  16. #84
    Behemoth Guvnor's Avatar
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    21.6.2016

    W - 84.2

    Sitting low 84's now, aim by Sunday is to hit 83.5 to 83.9. I'd be ok with a 0.3kg weight loss this week, and that'd make the average 84kg.

    Didn't train today, had an early meeting and a bit of a split day here and there so opted to not train.

    This is my workout tomorrow;

    Screen Shot 2016-06-21 at 7.09.29 PM.jpg

    Plan for the week now is;

    Wed - early AM training, shoulders/arms, easy workout - more of a pump session. Adrenaline Gym.
    Thurs - early upper body training (don't like doing one after the other, no choice, really) Adrenaline Gym.
    Fri - Legs, later night training with a mate at the gym I train legs at. Warehouse Gym.
    Sat - Upper, early session will drive to gym far away for hammer strength facilities Resurgence Gym.
    Sun - legs, early session - Warehouse Gym.
    Mon - Upper (subject to weight, how I feel) - Adrenaline Gym.
    Tue - might make new day off due to early meetings.

    -------

    Made contact with my ISAK Approved anthropologist for skin folds. He's moved to Canberra, and was going to recommend another ISAK approved anthropologist.

    I'll need a reliable skin fold person soon, or my mate has a dexa scan. Will try get a body fat assessment asap so I have another assessment to use as an ongoing gauge to assess improvements.

    ----------

    Macro's today;

    P - 193g
    C - 220g
    F - 66g

    Again, 10% under on the carbs, quite intentional to get under 84kg. then back to 240g.

  17. #85
    Behemoth Guvnor's Avatar
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    22.6.2016

    W - 84.2 (again)

    Macros today;

    P 186g
    C 236g
    F 69g

    Trained shoulders & arms today;

    seated DB press - 3 x 10

    superset;

    seated ez bar preacher 3 x 8
    parallel tricep dips 3 x 8


    superset;

    45 deg seated db curls 3 x 10
    kneeling tricep ropes 3 x 12

    run the rack side laterals 2 x 40 (10.10.10.10 reps)


    Done. pretty crappy workout, tried a sample of snack oil called Pro Supps NO Drive, ruined my workout really. Not sure why, maybe a sodium nitrate thing, just didn't have that drive to contract the way I usually do. Wont be using that again. Not a huge fan of those so called pump products, and have previously said I feel they are detrimental to my performance.

    upper body tomorrow morning, not sure how my pump session today will effect me but I should get through it ok.

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