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Thread: 20 week Prep - Road to defending State Title

  1. #86
    Behemoth Guvnor's Avatar
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    23.6.2016

    W - 83.8

    glad to be high 83's again, fingers crossed I can be there again tomorrow. With no specific cardio, and no tracking of movement and steps so far.

    trained today, - Week 3, session 1;

    Bench - 4 x 6

    Weighted Pull Ups - 4 x 8

    30 Deg Inc DB Press - 3 x 10

    30 Deg Inc DB Prone Row - 3 x 10

    Superset;

    Side Laterals - 3 x 15
    Straight Bar Bicep Curlc - 3 x 12
    Decline DB Skull Crushers - 3 x 15

    Happy with this workout, considering I've only just done that 'pump' session yesterday which was shoulders/arms.

    Done and dusted within 45 mins, gym was empty, had the whole place to myself.

    Macros for today;

    P - 190g
    C - 236g
    F - 68g

    -------

    I aint had my re-feed this week either. I didn't have it last week, I might have one on Saturday. I'm up early tomorrow, and will be training late so I may have a re-feed tomorrow. If I wake up super light, then I probably will re-feed.

    legs tomorrow, at Warehouse Gym in Fremantle.

  2. #87
    Behemoth Guvnor's Avatar
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    24.6.2016

    W - 83.7

    No re-feed today, probably won't have one. Don't feel like I NEED one, training is fine, no complaints in general either - I'm not crumbling, I get hungry but I can handle that.


    Legs tonight;

    Hack Squat 3 x 10

    Deads 3 x 8

    Back Step Lunge 3 x 12

    Prone Hammy Curl 3 x 8

    Standing Calf Raises 3 x 12


    Quite a high intensity tonight. En route to the gym there was a bus broken down on the freeway so ended up doing a detour which took longer and had to smash out the session in quick fashion. probably a good thing, still stuck to rest periods.


    Macro's for today;

    P - 197g
    C - 245g
    F - 66g

    Chances are I'll change macro's on Monday. I suspect the changes will be my final changes, as only a slight adjustment of macros from here is as low as I may need to go. I don't want to suffer in the gym too much, I get more efficient in the gym when I get close to comp - I'll rely on my workouts and movement (walking, steps etc) to trim me down the last bit.

    The last thing I want to do is constantly lower calories and suffer in the gym, get weaker - flatten out and get stringy.

    12 weeks to go on Sunday, psychologically how am I feeling??


    Only need to get through July & August and I'm pretty much there, home run in Sept. (show is 18.9.2016)
    Once I finish this phase, i'll be 8-9 weeks out, so 1 more phase after that (6 weeks) and I should be stage ready
    It'd take more mental energy for me to quit my diet now, than to just follow through with it
    I might do a mock carb load 4 weeks out, something to look forward to
    I've been in a constant yo-yo of prepping since November 2014; weigh in's every day, counting macro's every day, monitoring quite a lot of facets of training every day. Why stop now?


    Upper body tomorrow, bring it on!

  3. #88
    Behemoth Guvnor's Avatar
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    25.6.2016

    W - 83.7

    12 week out video;

    https://vimeo.com/172200841



    training and macro's i'll post later.

  4. #89
    Behemoth Guvnor's Avatar
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    26.6.2016

    W - 83.7

    12 week video here; - https://vimeo.com/172200841

    Trained upper body;

    Bench - 5 x 3+

    Close Grip bench 4 x 8

    Pec Dec - 2 x 15

    Pull Ups x 27 - in as few sets as possible

    Barbell row 3 x 10

    seated close grip rows 2 x 15


    Macro's

    P - 204
    C - 350
    F - 78

    So, did a re-feed. Weight was low, video made me a tad more comfortable that a re-feed really isn't a bad thing 12 weeks out. And it's hardly a re-feed, it's only an increase of 500-600 kcals on a normal day.

    Monday/Tuesday I'll maybe lower calories again, but will see how my weight sits over the next 2 days.

    Legs tomorrow, and hopefully a shoulder/arms on Monday.

    If I leave it till Tuesday for a day off then I'd have only had around 1-2 days off in 17 days or so. I'll need to double check that but certainly ahead of myself this phase. I'm meant to train 5 days.

  5. #90
    Behemoth Guvnor's Avatar
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    26.6.2016

    W - 84

    Up a tad but did re-feed yesterday so acceptable.

    Weight average dropped 0.3kg

    Screen Shot 2016-06-26 at 6.16.58 PM.png


    Trained this morning - Legs

    Hack Squat - 4 x 6+

    Prone Hammy Curl - 3 x 8

    Leg Press - 3 x 12

    Nordic Curls - 3 x 10

    Decline Sit Ups - 3 x 20
    Renegade Rows - 3 x 30 secs

    Job done, good session with improvements in load lifted per exercise.

    I'm going to train session #5 tomorrow morning which is Shoulders & Arms.

    Then Tuesday off. Seem to have fallen in to a 6 day training split but am mean to train only 5.

  6. #91
    Behemoth Guvnor's Avatar
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    Macros today;

    P 187g
    C 258g
    F 67g

    Had a family get together this PM for a series of birthdays.

    Steak, veg, white/sweet potato was on offer. Had to guess macro content. Carbs a little high but thats a worst case scenario.

  7. #92
    Behemoth Guvnor's Avatar
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    27.6.2016

    W - 84.3

    weight up a tad but only by 0.1kg based on last Monday.

    As of tomorrow, I'll make a conscious effort to walk more. This change alone should result in a larger energy balance change and hopefully result in weight loss.

    Trained session #5 of week 3 today;

    Seated DB Shoulder Press - 3 x 10

    Seated EZ Bar preacher curl - 3 x 8
    Parallel Bar Dips - 3 x 8

    45 deg DB curls - 3 x 10
    Kneeling tricep cable pushdowns - 3 x 12

    run the rack side laterals - 2 x 10/10/10/10

    Done.

    Macro's today;

    P - 191g
    C - 240g
    F - 72g

    Pretty much bang on. Wasn't overly active today, minimal movement really - other than training.

    12 weeks out, I'm not concerned. Won't drop Kcals for now, will move more and then watch weight over the next week or 2. Might add in some cardio post training.

    Ideally I want to get in to the 81kg bracket, easier said than done but I know movement is the key and I'm fairly stationary which is quite intentional as i've kept this up my sleeve.

    ---------

    Tue - No training
    Wed - chest/back - warehouse
    Thurs - legs - warehouse
    Fri - chest/back - Adrenaline or Totalworx
    Sat - legs - Warehouse
    Sun - No training
    Mon - shoulders/arms - Adrenaline
    Tue - no training

  8. #93
    Sarms Search Rep Barny's Avatar
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    Very sweet!
    SARMS Info Thread by SarmsSearch Use SHREDMD30 for 30% off!

  9. #94
    Behemoth Guvnor's Avatar
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    28.6.2016

    W - 84.1

    Macros

    P - 191
    C - 245
    F - 57

    No training today. Relatively active but nothing to brag about.

    Might train early tomorrow, will be week 4 session #1.

    Have early morning stocktake on Thursday so will train Thursday PM at my leg training gym. meaning I need to do upper tomorrow, which works out fine, just have to get organised tonight.

    Movement will be high over wednesday/thursday so hoping to start recording more weigh ins in the 83kg bracket.

  10. #95
    Behemoth Guvnor's Avatar
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    29.6.2016

    W - 84.1

    If i'm not in the 83's tomorrow after today, I'll cry.

    Trained upper body very early this morning. Only thing about training early I don't like is that I consume my food even earlier, I get peckish and finish my allowance so need to hang out to the end of the day quite hungry.

    Training;

    Bench Press - 4 x 6

    Weighted Pull Ups - 4 x 6

    30 Deg incline DB Press - 4 x 10

    30 Deg Incline Prone Row - 4 x 10

    Superset;
    Side Laterals - 3 x 15
    Straight Bar Bicep Curl - 3 x 12
    DB Skull Crushers 3 x 15

    done.


    macro's for today;

    P - 181g
    C - 249g
    F - 48g

    Lowered fat today. Originally an error on my part by not adding my usual fats to food, then I decided to run with a low fat day, just to get fixed in to that 83kg bracket. Might keep fat lower again tomorrow too.


    Starting to feel more and more pre comp. I think I'll run for around 9 week as is, will introduce cardio post training within 2 weeks and maybe lower calories. I'm aiming to sit in the 81kg bracket, and cruise in.

    2 weeks out I might just increase carbs gradually, and not bother with a load. I loaded last time, and it was ok but not a massive enough change to really do it again. And it's not good when it comes to 'suffering' during a depletion then there is a certain anxiety when it comes to loading. It's not necessary to go through that for a minimal change. I'll opt to 'shorten' the diet this time around, and start reversing around 2 weeks out.

    mean i only have 9.5 weeks of pushing for fat loss. we'll see what happens, i'll judge what is best as i go.

  11. #96
    Behemoth Guvnor's Avatar
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    30.6.2016

    W - 83.8

    back in the 83's yesterday. no training, but a stupidly early start to work of 4am - plenty of movement so hoping to secure 83kg's and record an average weight loss this week.

    Macro's

    P - 180g
    C - 235g
    F - 60g

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


    1.7.2016

    W - 83.7kg

    Ok, so seem to be in the 83's (again) this time I think I've secured the bracket. Now to work on 82's but I'll not get that far ahead until I hit 83's for a few days running.

    Trained very early, 5am - up at 345am, becoming silly again with my early starts....

    Legs;

    Hack Squats - 4 x 9

    Deads - 4 x 6

    Back Step Lunges - 4 x 10

    Prone Hammy Curl - 4 x 8

    Standing Calf Raises - 3 x 12

    Crunches 3 x 20

    Suitcase Carry - 3 x 30 secs (15 per arm)

    Job done, long workout but got through it good.

    Graphing is looking good - session 4 shows increase in reps, volume and average load lifted.

    Screen Shot 2016-07-01 at 6.42.04 PM.jpg

    So with 2 weeks left - i have this workout to do twice and have a very very similar rep/set structure - so my aim is to complete ALL reps, but to add load when I can to record more volume and increase that average weight lifted.

    This improvement in performance alone can assist in my fat loss and keep them scales dropping slowly per week.

    If I can hit 82's by the end of this phase, I'm happy.

    My next phase will be even more intense again so happy days.

  12. #97

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    Good work man. You've got a real decent log here.

  13. #98
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by benjamin365 View Post
    Good work man. You've got a real decent log here.
    Thank you, sir. Fairly basic so far, I'll need to start being a tad more inventive with my blogging, but the basics usually don't go amiss.

    cheers!

  14. #99
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by Barny View Post
    Very sweet!
    Thank you, Barny!

  15. #100
    Behemoth Guvnor's Avatar
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    2.7.2016

    W - 83.8

    Seem to be locked in to the 83's today.


    Upper body session - session #3 of week 4.

    Bench - 5 x 3+

    Close Grip Bench - 4 x 8

    Standing Cable Flyes - 2 x 15

    Pul Ups x 30 (in as few sets as possible)

    Barbell Row - 4 x 10

    Seated Low Row - 2 x 15

    Done.

    Screen Shot 2016-07-02 at 6.46.50 PM.jpg

    Week 4 shows improvements. And I know week 5 and 6 will show progress, as there is more in the tank but I'm aiming for increments and not the same loads every week.

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

    I found out today that a natural fed in my area again re giving away 12 Pro Cards in a STATE show! Really saddens me how the coveted Pro Card has been cheapened.

    In the UK, the BNBF are a notoriously hard federation to win a Pro Card through. With many top Naturals taking 5-10 years to win that card. Dudes here in Australia are rocking up, 6-12 weeks off and getting a pro card. Then go and compete on a higher stage against other Pro's and get annihilated.

    in the UK;

    7 regional qualifiers - you MUST do one, and have to be INVITED to the British finals.

    At the British finals, the best of all the qualifiers are onstage.

    From there you have to WIN your qualifier.

    You go into the Overall's where you compete against the BEST in the country who has won their group against the best from all qualifiers.

    And only ONE person wins a Pro Card - Just one.

    To me, this is the only way I'd ever want to win a Pro Card. There would be many upsetting moments along the way but to get that Pro Card would be something else.

  16. #101
    Behemoth Guvnor's Avatar
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    3.7.2016

    W - 83.5

    Dropped nicely over night. Average for the week only came down by 0.1kg which is pretty bad but last weekend I wasn't in that 83kg bracket and this weekend I am.

    Screen Shot 2016-07-03 at 5.54.26 PM.jpg

    Week 8 day 7 was after a small re-feed.

    I'll need to find my deficit again and to lower calories or actually begin a dedicated cardio session, I haven't decided. I'm on point for now, and have a week or 2 left to make a decision.

    I have my weight chart from last years prep, and I'm still a tad ahead. I'm going to post (and take note) of my weekly averages and try and aim for them week by week. Last prep 4 weeks out I did a mock carb deplete/load, this time I won't as I know how I react. My plan as previously mentioned was to diet 'hard' to 2 weeks out then increase carbs over that period.

    My current training phase takes me to 8-9 weeks out, then another hard 6 week phase will take me to 2-3 weeks out and by then I aim to be ready.


    No training today. Woke up feeling tired so stayed in bed till only 630am LOL...shocking.

    Can train legs tomorrow morning, then shoulders on Tuesday with Wednesday off.


    macro's for today;

    P - 180g
    C - 202g
    F - 66g

    lowered carbs today, might start implementing a lower carb intake on non-training days now to keep my weight dropping.

  17. #102
    Behemoth Guvnor's Avatar
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    2015 pre comp weekly average weight;

    10 weeks out - 84kg
    9 weeks out - 83.7kg
    8 weeks out - 83.6kg
    7 weeks out - 83kg
    6 weeks out - 82.7kg
    5 weeks out - 82.4kg
    4 weeks out with a mock carb load of around 1700g carbs over 3 days- 82.4kg
    3 weeks out - 81.7kg
    2 weeks out - 81.5kg
    Last dieting week with 1 week left - 80.8kg
    Comp week with a carb load - 81.9kg




    So basically I'm 11 weeks out just now with an average of 83.9kg.

    With my off season being so effective I've surely gained some kind of lean tissue. Once I get into the 81kg average (if I do) I'll be happy.

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