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Coming February 16th Flexed1 Contest Prep
- Thread starter flexed1
- Start date
2 weeks away. will begin cardio on the 16th as well as start hitting abs. will work 1 bodypart per day through contest and lift heavy. cardio will begin at 15 and max out at 35-45 when i get into shape for cardio. going in at i think 8-9% bodyfat at a weight of 174. contest cutoff at 164.5 plan to be on stage at 154 which will be 14 pounds heavier than my avatr picture from my last show. will diet different as to not lose muscle at end and will try more carbs after dinner but in small amounts to see how i respond. will stay on whey protein to ease into diet up unti 9 weeks out. i am very big at this time and very thick and feel this will be my show to lose though will be very busy with work through the show. will post on this to let others know what i am doing and how i am responding.
1st diet day today. workout was chest heavy for 12 sets followed by 15 minutes of cardio and than abs and calves. stocked up on my groceries. will add some carbs late at night which I did not do last time. want to com ein fuller than my avatar pic and 12-15 pounds heavier. will continue with 1 bodypart per day and hit quads and hams seperate. if i was on anything right now it would be test cyp, equipose, and deca at 800, 400, and 500 respectively. also if i was on i would add fina and winny in 5 weeks or so.
day 2 went okay with heavy cravings noraml for the first few weeks. trained heavily on legs with extensions, hacks, leg presses, and lunges on smith machine. total of 13 sets and worked calves as well. no cardio on leg days.
diet was chicken and more chicken with two protein bars and two mass quantities protein shakes. i allow this until 10 weeks out or so depending on how i look, carbs today where grits, white rice, black eye peas and brown rice.
use a tomatillo salsa on food to give some spice as well as tabasco. at this point sodium is not an issue. lots of water and crystal light as well.
diet was chicken and more chicken with two protein bars and two mass quantities protein shakes. i allow this until 10 weeks out or so depending on how i look, carbs today where grits, white rice, black eye peas and brown rice.
use a tomatillo salsa on food to give some spice as well as tabasco. at this point sodium is not an issue. lots of water and crystal light as well.
T
The Shadow
Guest
My only recommendation.
Give some thought to making each w/o a full POF session where you train the midrange, contracted and stretch for each muscle.
Give some thought to making each w/o a full POF session where you train the midrange, contracted and stretch for each muscle.
Had business deals today so diet was well off but not a worry. will workoiu late tonight on shoulders. will also add in 15 minutes cardio as well as some ab work. As I get closer to contest reps amy change but at this point I am 20 pounds heavier at a lower bodyfat so I want to go on stage a freak lightweight so will continue heavy training. I work up to 12 resp to warm up than hit 4 rep sets so body is getting best of both. no real cravings today.
No way I can write this everyday but will as often as possible. Things are going great on the diet. Not even get temptation to cheat though that will change I am sure when I take protein bars out in 5 weeks or so. Workouts are still heavy with reps 4-6 but I do " warmup " with moderate weight at 10-12 reps. Working out quickly but still heavy trying to promote cardio as I am also doing less cardio this year as I am at a low bodyfat. I do 15 minutes 4 times per week of cardio.
Diet mainly chicken, rice protein shakes ( up to 8 weeks out) and some fish and som eeye round. Portion size 8 0z on beef and 2 breast of chicken. every 1 1/2 hours hungry which tells me my body has begun to burn fat and the eating process is perfect.
Still looking to com ein much bigger than last show ans heavier thus all of the changes from my last show. Drinking much water nad pink lemonaid crystal light( great stuff) with no sugar. Quads so much more bigger and fuller than last show work hams and qyads on seperate days. Energy level at this point great though it will get harder.
If I was taking anything i would be throwing in fina nad winny in about 3 weeks and would be increasing deca and eq and test as well.
Diet mainly chicken, rice protein shakes ( up to 8 weeks out) and some fish and som eeye round. Portion size 8 0z on beef and 2 breast of chicken. every 1 1/2 hours hungry which tells me my body has begun to burn fat and the eating process is perfect.
Still looking to com ein much bigger than last show ans heavier thus all of the changes from my last show. Drinking much water nad pink lemonaid crystal light( great stuff) with no sugar. Quads so much more bigger and fuller than last show work hams and qyads on seperate days. Energy level at this point great though it will get harder.
If I was taking anything i would be throwing in fina nad winny in about 3 weeks and would be increasing deca and eq and test as well.
Thanks Saint I actually write them for me to moniter myself. Wednesday was my leg day. my legs which last year where my weak point are becoming big and rounded and making me excited. I actually enjoy working them as they are growing like weeds. Yesterday was hams and normally i seperate the two but as each day gets closer to June 1 I will focus more on the legs as my upper body responds quicker as I have learned cut wise.
Diet was well rounded and some cheat pretzels late ( because I skipped a carb meal early) but at this point not a concern.
legs today where
3 sets ext 12, 6,4
3 sets hack 10, 8,6
4 sets presses 12,10,8,6
2 sets reverse lunges on smith machine 45 pound plates
Still feel great and feel tighter everyday. Funny when you follow the diet more folks approach ya with questions. i was fully covered and spent 10 minutes speaking about abs and diet to someone. People used to seeing me big are not seeing me as big and defined and it gonna get so much better.
Diet was well rounded and some cheat pretzels late ( because I skipped a carb meal early) but at this point not a concern.
legs today where
3 sets ext 12, 6,4
3 sets hack 10, 8,6
4 sets presses 12,10,8,6
2 sets reverse lunges on smith machine 45 pound plates
Still feel great and feel tighter everyday. Funny when you follow the diet more folks approach ya with questions. i was fully covered and spent 10 minutes speaking about abs and diet to someone. People used to seeing me big are not seeing me as big and defined and it gonna get so much better.
Back day today. nights are becoming hard as I am very sore all over from diet and heavy weights. great workout with chins, reverse pulldowns, cable rows, reverse pulldowns on hammer and hypestensions. Also worked cardio at 15 minutes and abs with 4 different exercises. Feel great still. Still strong and looking slightly more veiny at week 2 and 3 coming up monday. still taking in carbs but will moniter based on mirror as I have much time left.
arms and tris today. diet was bad because of a rough day at work so I said fuck it and ate two slices pizza no biggi. worked arms and triceps than split. shoulders tonight than a rest day. starting to feel harder but with no calipers whos knows. one thing that fucked me up last time was my trainer kept running bodyfat percents on me to gear progress but as i decresed in my mind i needed to be down at 3% and that was a msitake so this year no trainer and no calipers only my mirror and my common sense.
delts yesterday ( Saturday). great delt workout than 15 minutes cardio and some light ab workout. Still feel good with lots of time. This journal is about what I do so I will say I got shit faced and ate a whataburger double with bacon, ff, fish sadwich and root beer afetr getting drunk but gain I know my body and this far out will not dwell on it but its about to get much harder.
dd seated presses 45 at 15, 12 @60, 10@80 nad finish with9@ 90. Could not go higher as i could not find a spoter.
laterals 45 @ 12 reps
3 sets shrugs
3 sets bent over lateral flyes lightweight at 12-15 reps.
claves seated raises at 4 sets by 3 plates
calve machin incline raises 4 sets
dd seated presses 45 at 15, 12 @60, 10@80 nad finish with9@ 90. Could not go higher as i could not find a spoter.
laterals 45 @ 12 reps
3 sets shrugs
3 sets bent over lateral flyes lightweight at 12-15 reps.
claves seated raises at 4 sets by 3 plates
calve machin incline raises 4 sets
Sunday rested so its March 4th. Today was chest day and also up cardio to 20 minutes. looking big,thick, and starting to get hard. Worked abs again for a bit. No carbs today as i had my "fuck off" weekend binge which is now over. I think it helps to binge like this 14 weeks out. tried met rx peanut butter shake and enjoyed it. seemed to reduce my cravings. speaking of cravings living on crystal light raspberry flavor, sugar free jello and sugar free ice pops. Workout feel great still very strong and will remain to train heavy.
chest was db bench, flyes, and crossovers. hamstrings on Tuesday.
chest was db bench, flyes, and crossovers. hamstrings on Tuesday.
Hams today and will work quads tommorrow. feel good but starting to feel some diet effects. always hungry though i found that by drinking met rx my cravings are not as bad. think its the different proteins as opposed to mass quanities which is all whey. seems to sit longer. if i was on eq it would explain always being hungry as well as my body is becoming a furnace as i take in only clean foods.
ham workout was today higher reps and i worked the shit out of them. my legs are looking great and it causes excitement so the quad ham tie in will be very important. did reverse hacks, leg curls, single leg curls, ankle attachemnt curls, and ham curls on reverse machine. no deadlifts today mor efeel the movement.
weight is holding as body is slowly statring to show signs of diet. for me it starts with more veins in calves. worked calves and they are looking full and cut. also did some lower abs today. still eating every two hours. why do i do this when i have so much going on i can never say but come june 1st i will know the answer.
ham workout was today higher reps and i worked the shit out of them. my legs are looking great and it causes excitement so the quad ham tie in will be very important. did reverse hacks, leg curls, single leg curls, ankle attachemnt curls, and ham curls on reverse machine. no deadlifts today mor efeel the movement.
weight is holding as body is slowly statring to show signs of diet. for me it starts with more veins in calves. worked calves and they are looking full and cut. also did some lower abs today. still eating every two hours. why do i do this when i have so much going on i can never say but come june 1st i will know the answer.
heavy quad workout is killing me. sleep sucked last night. diet was great all day though had 2 slices pizza after workout. last show diet was so sever it took to much size off me so this time if I have an urge within reason i will follow it. will finish off with a shake before bed. really becoming sore as i up training intensity. getting moody so pizza may help. worked abs as well tonight nad calves are very sore from yesterday. my back needs to be adjusted or massaged as its hurting in lower to upper back region.
will work shoulders tommorrow with cardio and calves
will work shoulders tommorrow with cardio and calves
Today was great with diet. The pizza yesterday took the edge off and I felt great with no desire to cheat. Worked shoulder tonight actually going light with high reps as I was in the gym late. Shoulder felt pumped and I am seeing more veins and folks at my office took notice that I look leaner.
diet today was chicken and rice, poached seabass and rice and steak before bed as again I was there late. Had 2 protein drinks and ate 2 protein bars. trying to hit seven meals per day so my protein is at 325 - 350 grams per day. water intake today at almost 2 gallons still need more. went light on carbs because of pizza yesterday.
20 minutes cardio finished off night. calves and abs sore so i rested them. will wotk back next.
diet today was chicken and rice, poached seabass and rice and steak before bed as again I was there late. Had 2 protein drinks and ate 2 protein bars. trying to hit seven meals per day so my protein is at 325 - 350 grams per day. water intake today at almost 2 gallons still need more. went light on carbs because of pizza yesterday.
20 minutes cardio finished off night. calves and abs sore so i rested them. will wotk back next.
today well sucked. low energy and feeling small ( means the diet is working). very tired and bad back workout. will take off saturday and regroup. weight is still up so I know its in my head.
took weekend off to relax as I had to make a personal appearance today and knew it would make me tired and to be honest i feel as though my body is coming down with something so I being pro active. This upcoming week will increase cardio to 4 days per week and start a fat burner (legal) to accelertae my system My fear is losing muscle and as I have stated my bf is low so whats missing really are deep cuts so cardio and fat burner will help. If I was taking gear I would be adding in winny and fina next week. The winny would be TT tabs and fina would be 3/4 cc everyday. This would be ontop of eq, deca and test if i was using gear. It would be wise to run the cyponaite 5 more weeks than make a swith over to prop for the last 4-5 weeks. workouts will remain heavy with some more isolation movements added in.
Thursday March 14th finally over the flu and back into the gym. Lost only 4 pounds sure it was water so no big deal. Looking lean so will not panic. Today did light chest 25 minutes cardio abs and calves.
Diet great all day though craving carbs bad as they where low today. Protein very high so i am back on track. If I was on anything now would be the time to add in fina and winny tabs with the deca, eq and test cyp. Water consumption needs to improve. Weight today 167.5 and my contest cutoff is 164.5.
Diet great all day though craving carbs bad as they where low today. Protein very high so i am back on track. If I was on anything now would be the time to add in fina and winny tabs with the deca, eq and test cyp. Water consumption needs to improve. Weight today 167.5 and my contest cutoff is 164.5.
Good protein low carb day with no real cravings. Worked arms and triceps today with some abs thrown in. Weight holding steady though much more tight and vascular than last week. Feel good with my energy level and getting into contest mode. Pretzels in my freezer are taunting me but I won't give in. Still on met rx as its helping with cravings and adding in sirloin as opposed to eye round as it taste somewhat better. Good strength still so things seem positive.
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