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First Bodybuilding Show. April 2012
 

timmcbride00
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Join date: Jun 2008
Posts: 1148

Lonnie123 wrote:
After thinking about it a bit, I think what I might try is to do this:

Saturday: Posing Practice x 2 sessions

Sunday: Depletion Performance Training for full body AM (circuits of 8-12 explosive reps with minimal eccentric), Sled at night for Full Body

Monday: Depletion Performance Training for Upper Only AM, Sled at night for Full body

Tuesday and Wed: Depletion Performance Training for Upper Only AM, Sled at night for Upper Only

This will give the legs 4 whole days off, and the session 5 days out is eccentricless so there really isn't a ton of trauma going on, only glycogen depletion. And the upper body is getting depleted like crazy with almost zero muscle trauma for from 4 days out. So the last "real" training session (aka - With an eccentric portion at all) is 5 days out. That should be PLENTY of time for the glucose response to be uninhibited from the eccentric stress.


I like your plan.

I do wish to hear from others on the leg issue. Up until a few days ago, I had no idea about this idea of giving them some extended time off. I am really curious what makes the legs hold onto inflammation longer than upperbody. I do think your plan would work well for the legs, seems like a sensible compromise between trying to glycogen deplete them without going overboard.

Lonnie123 wrote:
The other idea I'm tossing around is this: Instead of training the legs with weights/body weight, simply doing some bike work. Zero eccentric + Tons of reps = Bye bye glycogen and no micro trauma (this bears out in the scientific literature you sent me as well)

How say you?


The article I mentioned talks about bike work. I prefer the sled work myself and I don't have stationary bike. I do have regular bike, but too many variables for me, I haven't used the bike in a bodybuilding sense (I do go for rides with my kids when it is nice, just did last night in fact), so I don't know how long, how hard, etc.

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timmcbride00
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Join date: Jun 2008
Posts: 1148

thoughts1053 wrote:
There's already been a ton of good info posted and I don't have much to contribute:

1. As far as reps and sets, I've kept it from 8-12 reps around 6 sets. As has already been said, you'd want to minimize the eccentric while having an explosive concentric. 30 seconds rest is about right and I think antagonist sets are the way to go. Lower reps (3-5) may not be the best as I believe you do want some lactic acid to build up.

2. As far as legs, personally my legs stay sore for about 6 days which hints to me that there is inflammation the whole time. My last heavy leg session is whenever it will fall when I'm 2 weeks out. 1 week out, I'll only train them on the first day of depletion.

3. Once you start carbing up and aren't training, you should still have some short posing sessions in there to make sure the carbs are shuttled to the right place. I remember in the Daryl Gee project, CT had him posing after each carb meal.

Not much to add, but maybe it'll help you with your final decision.


Thoughts, thanks for chiming in!

1. Awesome, sounds solid.

2. Interesting, I will definitely be tapering back on legs after hearing from you and Stu.

3. Yep, I did this during my last mock contest prep which was greatly inspired/influenced by the Daryl Gee project. It was really enjoyable. In fact, I was actually tired at the end of the day after 6 carbs meals. 6 meals time 24 sets (8 poses x 3 sets) of 10 second posing = 144 sets of posing! It worked though, really helped take the carbs where they are supposed to go.

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timmcbride00
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Join date: Jun 2008
Posts: 1148

Some updates:

1. TRAINING FINANCES

I determined that 3 tire sled days in a row plus extra structural work for glutes/hams 2 of those 3 days is the most my body can take on top of HFS 6 days a week. After good squat and deadlift sessions M/W and Tues/Thur respectively, Friday's squat session was tough after dragging the sled Tuesday, Wednesday and Thursday afternoon. Live and learn.

2. SUCCESS! 1 LEG FRONT LEVER IS MINE!

I am excited to say that I achieved a one leg front lever with both legs. Held the position for roughly 6 seconds. I counted more than 6, but everyone knows that when you are in tense situation (barbell paused on chest or paused squat) that you count faster than normal.

I know, I know, no video = never happened. Honestly, I am not concerned about filming workouts right now, but if I have a chance I will film it.

3. NEW LINGO - "LAT HANDLES"

I was taking down a swing set and putting up a trampoline during this past weekend and the weather was a beautiful 70 degrees and sunny. My wife was putting sunblock on my back and first commented that I was "huge" As anyone who has ever dieted before knows, it feels REALLY good to hear that you are huge when in fact you are losing weight. Then she commented, "You used to have love handles, now you have lat handles"

I laughed, never heard that before, but I thought it was pretty darn clever.

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timmcbride00
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Posts: 1148

ECCENTRIC-LESS TRAINING VIDEO

I previously posted a video of the leg portion of the tire dragging, here is the upperbody portion which I thought I lost/deleted:

Chest press, Bicep curl and band hold for chest/biceps



WARNING - BE PREPARED FOR SOME UGLY/STUPID FACES ON THE STIFF ARM BAND HOLD, LOL!

Back row and stiff arm band hold




* Bonus lat spread at the end of one of the videos, I think the chest press one.


SYNERGY'S LOG

Reading Synergy's log, I found this:

My main focus for this workout and all of my workouts recently have been along the lines of some of the things CT has been sharing with us.

Explosive Reps, including ring holds (or other ring variations), as well as altering the rate/speed/magnitude of muscular contraction, while keeping force production and muscular tension as high as possible.

All, while being able to perform a fairly high amount of volume, with activation "outpacing" fatigue.


That last sentence was key (the highlights are mine). I definitely feel the benefit to keeping the focus on being more explosive. Last Friday, I had a rough squat workout. If I would have listened to my body and stayed lighter and more explosive, I could have eventually gotten my body in the zone and gotten in almost the same volume, albeit, but doing less weight but a few more sets. Furthermore, those reps would more activating due to their explosive nature and I could have finished the workout with just as much stimulation and less fatigue. Lesson learned.

Today, I purposefully spent a bit more time ramping to get into the zone. At this point, exactly 1 month before the show, a few less sets at my top end weight isn't going to cause me to suddenly loose my muscle. Better to fight off fatigue and still manage to get in a quality workout, than to push it too hard and ruin subsequent workouts.


GLYOCOGEN DEPLETION AND PRE-CONTEST LEG TRAINING

Still hoping to hear any input people have on these issues.

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Rocky2
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Join date: May 2009
Posts: 1261

Sweet videos!

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Lonnie123
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Join date: Jun 2004
Posts: 6214

Tim, what are you planning on doing for a tan? I've been laying out in the sun a bit (20 minutes per side, 3 days this week) and the bronze is SLOWLY coming in. I'll have some side by sides on Sunday when I update my photos.

It turns out I have to work on the Monday and Tuesday before the show (from 1pm-2am)... I'll still be getting my sled work in after, but it has me rethinking my approach a bit. So I think what I'm going to do is ride my bike to work, and focus the gym sessions/depletion sled work on only upper body. This will let me get in about 30-40 minutes of eccentricless work for the legs in the form of a medium intensity bike ride, and then I wont have to worry about training them during my sled sessions. What do you think?

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waylanderxx
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Join date: Mar 2008
Posts: 8965

Lonnie123 wrote:
Tim, what are you planning on doing for a tan? I've been laying out in the sun a bit (20 minutes per side, 3 days this week) and the bronze is SLOWLY coming in. I'll have some side by sides on Sunday when I update my photos.



Is melanotan II on the banned substance list? lol.

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Lonnie123
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Join date: Jun 2004
Posts: 6214

CT actually said in the spill today that low intensity bike work is a bad choice, so I'm just going to ditch it and find a way to cram in the work. I'll get it in somehow.

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timmcbride00
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Join date: Jun 2008
Posts: 1148

@ Rocky

Thanks for checking the videos out!

@ Lonnie

Based on what I've read, tanning beds or laying in the sun are almost pointless. They will not get you anywhere near as dark as you need to be. Even the idea of using them to get a "base" so to speak is flawed, because a bronzer or spray tan will be so much darker than the tan you have that it becomes irrelevant. Personally, I am going with a spray tan on the day before the show.

Good luck getting in your sled work!

@ Waylander

Thanks for checking in on this thread!

I had never heard of melanotan II before, interesting stuff.

-------

THE ELUSIVE LEG SHRED

Legs are still a hold out, I hope it is water retention due to inflammation, but then I ask myself, why isn't my upperbody like that?

I can say with a doubt that my upperbody is shredded. I'd like to think the lack of definition in my legs is related to water retention and inflammation because some days they look better and they almost always look better in the morning when as a whole, my body is dryer.

But I just wish I could get them shredded too so they match my upperbody.

30 days to tighten the legs up.

Otherwise, training and posing practice continue to go well.

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timmcbride00
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Posts: 1148

After talking with several people I trust, I really need to play it safer and smarter with the legs. I am NOT going to be building muscle with 4 weeks left before the contest. So it only makes sense to not go balls to the wall.

For example, last week's squat workout was 272.5 for 5 sets of 5. This week, it looked like this:

Squat with Band Pull Apart Holds as ACTIVE REST
220, 240x5
275x5, 2 sets
240, 220x5

I started my sets of 5 with a lower weight to allow my body more time to "get in the zone" and then only did two sets at my top weight before going back down. Result? I actually did more volume with this weeks workout 7350 pounds vs. 6812.5 and my reps were tighter and more explosive due to the lighter sets. I think this will benefit me. And keeping a few sets on the high end keep me sane, lol.

Rest of today's workout...

Bench
215x5, 5 sets

superset with Front Lever Holds

Triset: 5 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx7
C) Bench Press - 170x1 or 2 reps just to finish with some extra explosive work

-----

SPRINTS

I have done ZERO traditional cardio thus far. My condition comes from sled work but even that isn't conditioning in the traditional prowler "puke-style" I'd go heavy and focused rather than long duration sessions that leave you feeling like crap.

However, I broke from the mold this weekend and did a few sprints. Short distance ( I didn't measure, but maybe 35 meters? ) and about 85% intensity. Rest period was the brisk walk back to my starting point. Done on a slight incline. I did 8 sprints on Friday and 6 on Saturday.

I think I was smart about volume, because the soreness was very manageable on Sunday and today. And the soreness was mostly in my quads from the deceleration AFTER my sprint. However, I believe I have the solution for the quad soreness, move to a steeper incline to make it harder on my hams/glutes and allow gravity to slow me down so my quads don't have to do as much work.

I might try to add in 1 or 2 sessions for the next 2 weeks or so.

-----

Refeeding today, 26 days out from the show. I've been weighing in at 176 last few days when the target weight was 177. Expecting to be around 174 at contest time.

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ryanbCXG
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Join date: Dec 2010
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Better to be ahead of schedule. Not only is the slower short heavier sled work more fun but it is damn effective.

Good looking stuff as usual.

How much higher than your normal calories are you refeeds?

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timmcbride00
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ryanbCXG wrote:
Better to be ahead of schedule. Not only is the slower short heavier sled work more fun but it is damn effective.

Good looking stuff as usual.

How much higher than your normal calories are you refeeds?


Yes, it is good to be ahead of schedule.

I think the sled work is effective as well, I love it.

Refeeds are typically 2 cups of brown rice with 1 cup whole milk and almost 1/2 raisins mixed in (basically a rice pudding). It comes to around 1800 calories. Right now, I am taking in around 3000. So a 60 percent increase! Not nearly as epic as your daily consumption, but it works, lol.

Only up 1 pound from the refeed

-----

TODAY'S WORKOUT

Deadlift - AR: Stiff Arm Band Holds
358.5 x 5, 5 sets
306 x 5

OH Press - AR: Inverted Glute Ham (BWx10, 5 sets)
147.5 x 5, 6 sets

* The inverted glute ham is a suspended bridge leg curl on my suspension trainer. Video below for anyone who is confused (in the video I did them occluded, I am not currently doing them occluded).

4 rounds of the following:
a) Maltese Cross Hold - 3 reps and holds
b) OH Press 120x1
c) DB Curl with Fat Gripz 22x5, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top
d) Box Jump x 2

Deadlift and OH Press both felt awesome, really tight and explosive.

Box jumps were a nice addition. Quads were a bit fatigued from recent training additions, i.e. vertical jumps and sprinting. Quads are heavily involved in decelerating the body on landing a jump and slowing down from a sprint, which creates some decent micro trauma.

I decided to pick a box height to jump to that would almost completely eliminate any stress on landing. I also made sure it wasn't too high, because than the focus of the jump becomes hip flexion instead of full body extension. I think I nailed the height because the jumps felt great and put zero eccentric stress on my quads.

I love finishing the workout with lighter/very explosive exercises, leaves you feeling great.

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timmcbride00
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Join date: Jun 2008
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Tuesday Evening

Tire Drags - Legs plus Vertical Jumps and Upper Body plus holds

* I stopped doing holds for the lower body right now because the lunge hold was killing my groin. I wonder if I was pulling my legs together too hard?!?

Wednesday - lunch break

Squat (+50 pounds chains) - AR: Band bicep curl hold
220x5
242.5x5, 4 sets

Bench Press (+50 pounds chains) - AR: Front Lever Holds
170x5
185x5, 3 sets
170x5

4 rounds of the following (plus a 5th set of dips)
a) Ring Dips, BW x 7
b) Suspended OH Tricep Extension BWx6
c) Bench (+50 pounds chains) using Fat Gripz, 140x1
d) Inverted Row BWx4 with 4 second isometric hold on final rep

Threw in some vertical jumps throughout the workout

* Squats felt better today than they did last week.

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timmcbride00
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Posts: 1148

Thursday

Morning

Walked dog, popped some caffeine (200mg) prior to the walk. I haven't consumed any thermogenics this entire cut and the only caffeine I get is from green tean which is quite mild. So I felt like I was on speed, I was practically dragging my dog along, lol.

Lunch Break

Deadlift plus Chains (+50 pounds) - AR: Stiff Arm Band Lat Holds
322.5 (+50) x 5, 5 sets

OH Press - AR: Inverted Glute Ham (BWx10, 2 set, BWx8 3 sets) and Box Jump x 1
130, 140x5
152.5x5, 4 sets

Chinup
BW+45x6, 3 sets

3 rounds (plus 4th set of Maltese Hold)
a) Maltese Hold, 3 reps
b) OH Press 120x1
c) Box Jump x 1

* Deadlifts felt really solid. Energy levels are good. Hoping to get in some tire dragging later

* Shaved down last night, still have to trim armpits and a few, ahem, other areas, but almost totally bald.

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timmcbride00
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Posts: 1148

Thursday Evening

Tire Dragging legs + Vertical Jump

Tire Dragging upperbody + Band Holds

Night Show Posing

Friday

Morning

Dog walk + caffeine

Lunch Break

Squat - AR: Band Pull Apart Holds
277.5x5, 3 sets
245x5, 2 sets

Bench - AR: Front Lever Holds and Box Jumps
216.5x5, 4 sets
195x5

4 rounds of the following
A) Ring Dips - BWx7
B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
C) Paused Bench with Fat Gripz 170x1
D) Vertical Jump x 1

* Continuing to hit the mandatory poses daily for at least 3 sets of 10 seconds for each pose

* I shed some water recently, from 178 two days ago to 175 (new low for this cut) today. I mostly hold water in my legs, as a result, my legs looked decent (much tighter) this morning upon waking.

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Lonnie123
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Join date: Jun 2004
Posts: 6214

Nice work man, Legs are the hardest to get those deep cuts in for many people, I know you can bring 'em out though

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timmcbride00
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Lonnie123 wrote:
Nice work man, Legs are the hardest to get those deep cuts in for many people, I know you can bring 'em out though


Thanks Lonnie!

-----

Friday Evening

Tire Dragging lowerbody plus Vertical Jumps
Tire Dragging upperbody plus holds

Saturday - 3 weeks out

Squat with Chains - some reps paused in the hole, trying to be explosive
235 (+50) x3, 10 sets

superset with

OH Press
127.5x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Remainder of Bicep work done with Fat Gripz

Wide Preacher Curl
47.5x10, 10, 10

Narrow Barbell Curl
47.5x10, 10, 10

Inc DB Curl
14x10, 10

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
135x10, 4 sets

Posing Practice

-------

Exactly 3 weeks out today and I am feeling great. I had an awesome training week. I partially attribute this to several things:
1) Foam rolling my IT band and tennis balling my back last Sunday
2) Kicking the week off with a refeed on Monday
3) Scaling back volume slightly

I am continuing to shed water from my legs and I woke up at 174 this morning. Target weight this week was 176 so another refeed is in order today. Foam rolled IT band again and rolled the tennis ball up and down the spinal area. I feel wonderful right now; I feel loose in terms of no tight muscles or joints, I feel very crisp and dry in terms of water retention, and my muscles feel full due to the refeed.

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timmcbride00
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Weekend

Walked my dog both days

Sunday did some vertical jumps and plyo-pushups. However, I hurt my shoulder doing the plyo-pushups. I have no problem with plyo-pushups, but I need to stop doing "new" stimuli this close to my show. Just like last weekend when I sprinted and left my legs sore for days. I have 19 days left, I need to just chill out, lol. I wasn't doing the plyo-pushup for anything related to the bodybuildig contest, just doing it for the neural charge on an otherwise off day.

Monday - 19 days until I step on stage

Morning

Caffeine + Dog Walk (as many hills as I could find)

Lunch Break

Squat - normally I do delt AR, but I just rested since the face pulls hurt my delt
280x5, 3 sets
245x5, 2 sets

* Squat is feeling wonderful right now; depth is there, body/form is tight, speed out of the hole is good and I am finishing really strong.

Bench with Chains (+50 pounds) - AR: Front Lever Holds
145x5, 6 sets - final 3 sets with fat gripz

* Normally, I do regular bench press on Monday, but shoulder was hurting from the idiotic plyo-pushups I did this weekend. So I went with the chains since it takes off some pressure from the shoulder.

Triset: 4 rounds (with 5th set of Dips)
A) Ring Dips - BWx7
B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
C) Bench 145 (+5) x 1 - using fat gripz
D) Vertical Jump

------

Diet update

Still taking in almost 3k calories and nearly 300 grams of carbs, poor me. ; )

Bodyweight is exactly on track at 175.9 for the average this week (goal was 176).

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Serge A. Storms
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Join date: Oct 2002
Posts: 1764

timmcbride00 wrote:

Still taking in almost 3k calories and nearly 300 grams of carbs, poor me. ; )



Damn. That's impressive.

Any idea how many hours/week total you are spending on "conditioning" work?

Keep it up man. Try to stay out of your own way and stop hurting yourself :)

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timmcbride00
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Serge A. Storms wrote:
timmcbride00 wrote:

Still taking in almost 3k calories and nearly 300 grams of carbs, poor me. ; )



Damn. That's impressive.

Any idea how many hours/week total you are spending on "conditioning" work?

Keep it up man. Try to stay out of your own way and stop hurting yourself :)


Ha, ha, thanks.

Up until few days ago, I was walking my dog 2 or 3 times per week for 30 minutes each walk.

Additionally, I would drag the tire for 30 minutes and I was usually getting in 3 sessions per week.

That's it. 90 minutes of sled work and 60 to 90 minutes of walking. I spend 35 minutes x 5 weekdays in the gym plus a 60 minute session on Saturday for just under 4 hours (235 minutes) of weight training for the week. ** The sprints last weekend were a stupid experiment and will not be done again **

In all honestly, I feel pretty blessed to be able to achieve what I am achieving while doing minimal conditioning work (as compared to what I have seen from many people in contest prep mode) and still eating a fair amount. Total activity for the week has been anywhere from 6 to 7 hours.

However, these last few weeks I am adding in some dog walks for a little extra bonus fasted cardio. I am also taking a caffiene pill before the walk (200 mg) to further help my body release any stubborn fat that may be left.

I have not used a single thermogenic up until taking caffeine for last Thursday's walk (March 29th) and I only will use this caffeine and dog walk combo for the next two weeks. Contest prep week will be a different animal entirely.

Thanks for checking in Serge!

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ryanbCXG
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Join date: Dec 2010
Posts: 5513

So what do you do during the day then if you total workout hours (conditioning + weight lifting) is 6-7hrs? I competely believe that 90% of people who are healthy have pretty close to the same metablosim (+/- 5-10%) so are you fairly active (NEPA) the rest of the day or are you the annomly with an actually crazy high metabolism?

Great work man. Cant wait to see you do this show. You are come in, with crazy conditioning.

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timmcbride00
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ryanbCXG wrote:
So what do you do during the day then if you total workout hours (conditioning + weight lifting) is 6-7hrs? I competely believe that 90% of people who are healthy have pretty close to the same metablosim (+/- 5-10%) so are you fairly active (NEPA) the rest of the day or are you the annomly with an actually crazy high metabolism?


I don't think I am very active outside of training. For one, I have a desk job. And although I am an active father, many times playing with my two boys is simply board games or playing on the floor with action figures, not exactly taxing physically. Sometimes it is bike riding or running around outside, but that depends on the weather. Plus, usually when it is nice outside, they are more likely to be playing with the neighborhood kids rather than with dad. So that leaves me chilling out reading a book or talking with my wife, again not burning a ton of calories there.

I think there are a few things that contribute to the fast metabolism.

1) I've been training at 11:00 am for a long time now. That means even though I work a desk job until 3:30pm, my metabolism is already boosted even while I sit there from 12 to 3:30pm, because of the lunch break training.

2) Plus I think there is something to be said for how adaptive our bodies are, I've been a big eater for as long as I can remember, so my body is sort of used to the higher intake. That may be completely anecdotal but it makes sense to me, lol.

I'd be curious to hear your thoughts.

ryanbCXG wrote:
Great work man. Cant wait to see you do this show. You are come in, with crazy conditioning.


Thanks. I am ready for it.

Speaking of conditioning, have you seen Lonnie123's log? He's sporting some nice conditioning in his hamstrings in his latest pictures.

It inspired me to inspect my hamstrings. Sure enough, I finally have separation/detail on them. It is pretty exciting. I am currently sitting at 175 pounds, a full 5 pounds heavier than I was during my last cut, but with better conditioning (and I'd even venture to say much better regarding the legs). That tells me I gained some solid weight, maybe even 10 pounds over 2011.

I just hope to be able to display the hamstring detail. It is not easy to get them to "pop". The rear relaxed is pretty easy. With both feet planted, it is easy to pull the floor together. But on the rear lat and rear double bicep, with one foot spiked, you have less of a base of contact with which to exert force pulling the floor together. I played around and was able to nail it, but that was with 100% concentration. Not sure what it will be like when I am on stage, surrounded by other competitors and nervous!

------

Tuesday - 18 days to BRING IT!

Deadlift - AR: Stiff Arm Band Hold
361x5, 5 sets
311x5

OH Press - AR: Inverted Glute Ham (BWx10, 2 sets, BWx8, 3 sets)
148.5x5, 6 sets

4 rounds of the following:
a) Maltese Cross Hold, 3 reps
b) OH Press 120x1
c) DB Curl with Fat Gripz 22x5, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top
d) Box Jump x 2

* Everything felt great!

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6214

Thanks for the kind words Tim. Cant wait to see what a little "drying out" will do for the detail as well.

I can't believe you're "only" putting in 6-7 hours a week. I've routinely been over 10 for months now, most of it pretty high intensity (meaning wind-sucking prowler/sled work, performance training, Metabolic Circuits, etc...) - AND you're eating like 1000 calories more than me a day... Damn, I wonder if my metabolism is just that shitty ;-)

Cant wait to see your pictures from the show, going to be awesome

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wallstrt
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Join date: Feb 2003
Posts: 272

Good stuff man. You are gonna kill it!

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timmcbride00
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Join date: Jun 2008
Posts: 1148

@ Lonnie

Hopefully INDIGO will help fix that and allow you to eat a bit more.

I am going to try and get up a 2 weeks out video this weekend.

@ Wallstrt

Thanks!

-----

Wednesday - 17 days until I'm on stage

Morning

Caffeine + Dog Walk + Vertical Jumps

Lunch Break

Squat (+50 chains) - AR: Band bicep curl hold
245x5, 4 sets
220x5

Bench Press - AR: Front Lever Holds
217.5x5, 3 sets
197.5x5, 2 sets

4 rounds of the following (plus a 5th set of dips)
a) Ring Dips, BW x 7
b) Suspended OH Extension BWx8
c) Inverted Row BWx4 with 4 second isometric hold on final rep
d) Bench 170x1
e) Vertical Jump x 1
f) Explosive Leg Extension (eccentric de-emphasized) x 5 reps

--------

SOME QUESTIONS ABOUT PRE-JUDGING FOR THE BODYBUILDING VETERANS

1. How long is prejudging typically?

2. What is the longest prejudging you have personally experienced?

3. What is the longest you have held a pose during the mandatories?

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