Out from the shadows - INBF World Championships 2012

[OrganicShadow]

Decided to stay in the city for the weekend, I want to relax and I'm going to NJ next week for family anyway.

Holy sh*t how much better my lifts have been the last two days!!!! Better sleep, better mentality, glycogen stores although small have helped my workouts become much more explosive and I dont get so drained. Ive been having a hard time lately getting myself to go and I think those overnight shifts really messed me up.

Still keeping to 150g carbs - I want to keep them on the low end through the weekend and see how I react. Gonna make assessments on Monday and from there decide how much to shift. I'm easily putting 10-20% more weight on each exercise and hitting higher reps with better explosiveness.
Overhead machine press was tiring at 110 last week but I blasted through 140 without fail.
Upped a plate for shrugs.
Back up to the 70 for barbell raise.
Hit front and rear delts like a boss - with energy to rip through alternating non-stop machine preacher curls 4 sets of 25.
Not done... standing DB curls went up from 20-25 with higher reps... Could I pull off 30's next time? Maybe my strength exists higher than I thought. Either way I feel confident that, even with a diet around 2100, I'm still going to reach the necessary workout intesity I need to succeed.

HIIT after a oatmeal/coconut oil meal works out in my favor.
Side note: has anyone ever felt a little dizzy or woozy using a thyroid stimulant supp? I think its me just replenishing electrolyte imbalance from hard keto diet but just wondering.

 

[KingLeonidas9]

I'll have my car - lets lift heavy objects.

Nah man I was just joking with you. Got a good 75% moved. Dead right now!

Decided to stay in the city for the weekend, I want to relax and I'm going to NJ next week for family anyway.

Holy sh*t how much better my lifts have been the last two days!!!! Better sleep, better mentality, glycogen stores although small have helped my workouts become much more explosive and I dont get so drained. Ive been having a hard time lately getting myself to go and I think those overnight shifts really messed me up.

Still keeping to 150g carbs - I want to keep them on the low end through the weekend and see how I react. Gonna make assessments on Monday and from there decide how much to shift. I'm easily putting 10-20% more weight on each exercise and hitting higher reps with better explosiveness.
Overhead machine press was tiring at 110 last week but I blasted through 140 without fail.
Upped a plate for shrugs.
Back up to the 70 for barbell raise.
Hit front and rear delts like a boss - with energy to rip through alternating non-stop machine preacher curls 4 sets of 25.
Not done... standing DB curls went up from 20-25 with higher reps... Could I pull off 30's next time? Maybe my strength exists higher than I thought. Either way I feel confident that, even with a diet around 2100, I'm still going to reach the necessary workout intesity I need to succeed.

HIIT after a oatmeal/coconut oil meal works out in my favor.
Side note: has anyone ever felt a little dizzy or woozy using a thyroid stimulant supp? I think its me just replenishing electrolyte imbalance from hard keto diet but just wondering.

What part of Jersey is your family from?

 

[OrganicShadow]

Im from Sussex County up by Mountain Creek. Most of my fathers side lives by Wayne.

 

[KingLeonidas9]

Im from Sussex County up by Mountain Creek. Most of my fathers side lives by Wayne.

Love me some Mountain Creek in the summer. So many girls in bikini and booty shorts for my viewing pleasure lol. Wayne.. I think that's where the old gym I used to go to was at. Bally on route 22.

 

[OrganicShadow]

Love me some Mountain Creek in the summer. So many girls in bikini and booty shorts for my viewing pleasure lol. Wayne.. I think that's where the old gym I used to go to was at. Bally on route 22.

Oh its lovely - I probably know 3/4s of them lol. If the lost their top it wouldnt matter they just keep on walking.
Maybe... my old gym was right off the parkway on exit 148.

Gonna get Chest and abs in today so I can take tomorrow off. I'm the early shift this week (6:15-2:15) so I'll have all afternoon to relax and get things done. I'm training my youth group today, I'll try to get some pictures up. I got this one Dominican kid he's 17 and looks better than I do!

 

[OrganicShadow]

So instead of my original NJ plans I decided to be something of a hermit. Sleep, eat, lift, cook, and fix my apartment. I'm rather nomadic so I never put much effort into making a "home" but I went in hard on making my space personal. Got myself a new desk, some pictures, put up black out curtains, new sheets, and rearranged my entire closet. I feel accomplished.

I look much better now. So much better. Still kinda flat and soft but it's OK - the return to form is drastic and I'm no longer questioning my ability to get in shape 2 weeks out. I had some energy today! Went in at 1230 to hit back/triceps/and abs. After the Bears blow out over Jags I still felt energized and snuck in some traps and calves... and 10m on the bike! I was dripping sweat from the bike, no idea why.

I'm the early shift this week (6:15-2:15) so im going to bed early. Gotta be up by 5 the latest - I'll have my first meal at work.
Diet was perfection:
Meal 1 - 1/2c oatmeal, 1tbsp coconut oil w/cinnamon and cocoa (insulin mimicking) - parachute 200mg berberine 30m prior
20 min HIIT
Meal 2 - 2sc dymatize whey, 2sc Karbolyn
WORKOUT (BACK/TRI/ABS)
Meal 3 - 6oz ahi tuna steak, 1/2c brown rice and some veggies
^Sat and ate at the gym watching the giants game. I miss grubbing down at the gym postworkout.
Meal 4 - 4tbsp almond butter... because I felt like it.
Meal 5 - 1/2 curry quinoa, 2tbsp peanut butter (200mg berberine prior)
WORKOUT (TRAPS/CALVES)
Meal 6 - 4oz chicken, some salad greens 1tbsp olive oil and some apple cider vinegar

Also 1,000mg vitamin C with every meal. Still dosing Fat Free and Hyper T 2 staggered. Noticing how much better Drive effects a workout when taken WITH RPM but I cant take it on an empty stomach. I need something in my system.

 

[OrganicShadow]

Weight increases for today by comparison:
Lat pull down: 100-->120
Low row: 90 -->140 (Woah)
Lying T-bar: 45 --> 55 --> 85
Tricep Rope Pushdown (extending hands): 30-->50

Also did a 4x10 circuit on the row machine switching hand positions to burn out as the last exercise and overhead barbell tricep press. Then a big ab circuit.
Here's one of the teen's I train. He's only 17 but lifting for a bit with his step father. he's used to going real heavy so putting him at 10-12 reps was hard for him to break the all out heavy weight mentality.

He wants to get into a Teen division. He's got some work to do.

Went down to my joke of a fitness center in my apt complex and did 8 sets of DB shrugs and 6 sets of calve press. Just because I felt like it.

 

[KingLeonidas9]

^^^ pictures are not working.

 

[howwedo107]

^^^ pictures are not working.

This ^^^^ broski

 

[OrganicShadow]

 

[jdg76]

The kid looks pretty good. Keep at him.
I've got an 11 yr old that is just dying to get in the gym with me. I let him do pull-ups, push-ups and situps, but that is about it for another yr or two.

jdg76
team APPNUT

 

[OrganicShadow]

Agreed. I don't like working with kids any earlier than 14-15.

Head hurts a little not sure why, I think its how I slept. I popped my night capper (3Z/HGHUp) and forgot my bed sheets were still in the dryer. I just grabbed a blanket and made due.

 

[KingLeonidas9]

agree with jdg76 too young. I would let me kids get in there with me once they hit 7 or 8th grade

He already looks good for 17 Shadow, great job on your part.

 

[OrganicShadow]

He's got some work to do. The other one could win tomorrow and now his brother's training too. They're 17 and 18.

Not lifting today. Just cardio - 45m on the bike and some abs. I wanna relax to watch the Jets game and be ready to blow out chest/biceps tomorrow.

 

[OrganicShadow]

<---- In case you were curious about what my back taper looks like. I got a waist like Frank Zane.

25 m cardio light run on the treadmill 6.0 speed no incline. Did my high rep calves and some lunges and leg press.

Sweating like crazy! Putting HyperT2 in he afternoon was a brilliant idea. Hopefully I can sleep.

 

[KingLeonidas9]

<---- In case you were curious about what my back taper looks like. I got a waist like Frank Zane.

25 m cardio light run on the treadmill 6.0 speed no incline. Did my high rep calves and some lunges and leg press.

Sweating like crazy! Putting HyperT2 in he afternoon was a brilliant idea. Hopefully I can sleep.

No need to show off and compare yourself to the greatest =P. While I'm in the last 2 weeks of bulking and looking like a sumo wrestler.

 

[aceroni]

Swoop, subbed, good luck dude

 

[OrganicShadow]

Swoop, subbed, good luck dude

Thanks sir. Good to see you back in the neighborhood.

 

[aceroni]

ive been around, lurking here and there. I just don't post all the time anymore.. working a full time job + school, you know

 

[OrganicShadow]

No doubt. Gotta do work, get it done.

For those who have competed: ever get that feeling like 3-4 weeks out like "I don't wanna do this... I'm not gonna be ready".
Yeah, that's me right now. It always happens, I think it's a good sign in some ways.

Chest and biceps today. My chest workout wasn't spectacular but biceps were awesome. Upping cardio to 25m and prior to lift. Right now I'm doing cradio immediately before my workout which may explain poor performance on the bench press. Although numbers have gone up since adjusting diet.

Tomorrow is rest day. Low carb (<50g) but made better by alll daaaayy STEAK AND EGGS! Love it.
Going to go over my routine, mandatories, take some pictures and run the numbers to see where were at. That's good - I need convincing about the above statement. Still gonna do cardio but cals will be a bit lower. Today was solid: 2150 = 128c/100f/170p. A little off, kind of had to make due with cottage cheese on not having food prepared. I should know better, I know.

 

[Dewey99]

No doubt. Gotta do work, get it done.

For those who have competed: ever get that feeling like 3-4 weeks out like "I don't wanna do this... I'm not gonna be ready".
Yeah, that's me right now. It always happens, I think it's a good sign in some ways.

Chest and biceps today. My chest workout wasn't spectacular but biceps were awesome. Upping cardio to 25m and prior to lift. Right now I'm doing cradio immediately before my workout which may explain poor performance on the bench press. Although numbers have gone up since adjusting diet.

Tomorrow is rest day. Low carb (<50g) but made better by alll daaaayy STEAK AND EGGS! Love it.
Going to go over my routine, mandatories, take some pictures and run the numbers to see where were at. That's good - I need convincing about the above statement. Still gonna do cardio but cals will be a bit lower. Today was solid: 2150 = 128c/100f/170p. A little off, kind of had to make due with cottage cheese on not having food prepared. I should know better, I know.

Do you have any weak areas that you are trying to bring up before the show?

 

[KingLeonidas9]

Shadow how would compare Black Cats 2.0 to Uptake?

 

[OrganicShadow]

Shadow how would compare Black Cats 2.0 to Uptake?

That's like comparing spark plugs to a fuel injector. Two very different products with their own functions. BC became my everyday energy and focus aid and Uptake is my big gun to getting the most nutrient utilization and storage possible in muscle tissue. NO Uptake foes have a cognitive effect to it- a very suddle and smooth "Im bringing this down to the ground." Alpha status. One is the pep boost I need when feeling sluggish the other is what gets me pumped, powerful, and hardbodied.

 

[OrganicShadow]

Do you have any weak areas that you are trying to bring up before the show?

Biceps every 48hrs and cheating. A lot of reps to try and shape a peak. Abs on alternating 48hrs. Not touching legs too much and shoulder days are a lot of sculpting. Really its not my shape or size its my conditioning I worry about. Entirely new approach to go in Bantam.

 

[OrganicShadow]

Meeting with my trainer at 1600 to go over posing, numbers, music, tanning, supplements... The works. And a short business meeting on the side. Should have numbers and photos up tonight or tomorrow.

 

[KingLeonidas9]

That's like comparing spark plugs to a fuel injector. Two very different products with their own functions. BC became my everyday energy and focus aid and Uptake is my big gun to getting the most nutrient utilization and storage possible in muscle tissue. NO Uptake foes have a cognitive effect to it- a very suddle and smooth "Im bringing this down to the ground." Alpha status. One is the pep boost I need when feeling sluggish the other is what gets me pumped, powerful, and hardbodied.

Good to know. I got Uptake and I was looking into black cats 2.0.

 

[OrganicShadow]

Good to know. I got Uptake and I was looking into black cats 2.0.

Haven't taken them together. Could be quite the rush. Hmm....

 

[aceroni]

The closer you get to the contest the more depleted you are, and the more your brain will play tricks on you.
I've competed in 5 times (3 one year, two comps three years later) and everytime it's the same.
stick it out.

 

[OrganicShadow]

Yeah man. I take it as a good sign that I'm headed in the right direction although I hate that I play games with myself in doubting my finish point. I sent all the entry forms in... I'm committed.

I'm not craving anything but I notice my eyes wander. Which is SO BAD when you live in New York and 3 out of 4 store fronts are food shops from all across the globe. After being disciplined through intermittent fasting I find cravings to be minimal and easily dismissed. Glad I learned to do that.

Leg day = high carb day.
2100cal 150g protein, 250 carb, 40 fat.
Todayd diet:
1c quinoa
2oz walnuts
1/2c white kidney beans
1/2 mashed cauliflower
2sc IsoPure
2sc karbolyn
Leg lift and cardio to be posted later.
6oz turkey breast
1c quinoa
1c green veggies.

Current weight 154.4
I was working on my routine and posing last night and decided, based on my physique, it makes sense to follow slower more graceful motions. I have the basis now tighten it up and add flare.

 

[aceroni]

^^ As far as your routine. ALWAYS do a slow, graceful routine. Even if you're the biggest guy at the show, coming out on stage to do your "routine" of 15 most musculars and 15 fdb's to "let the bodies hit the floor" makes you look like an idiot, and can even lose you points.
that and dubstep. Last year during the fall when i competed, I had seen too many idiots doing "routines" to dubstep.
It looks like ****, and sounds like **** on a theater sound system.

Do yourself a favor, and stick to the slow graceful posing. Both the judges, the audience, and your scores, will thank you =)

 

[OrganicShadow]

This is what I had in mind as I was designing my routine. Obviously I need to have more movement and large poses as I'm not 270 and impressive just by standing. Love Levine Levrone.

http://m.youtube.com/#/watch?v=rK4UDveZ1kw&desktop_uri=/watch?v=rK4UDveZ1kw

Actually I'm not impressive at all when standing relaxed but when I open up its significant. I'm gonna try to get some photos.

 

[OrganicShadow]

Powerhoused my legs in about 30m - went for speed, not comfort.
Hack squat - 2 sets of 15 with 150
Icarus press - 2 sets of 15 with 270
Leg Press - 2 sets of 15 with 315
Leg extension - 4 sets of 15 with 80
Lying leg curl - 4 sets of 15 with 80
Calve raise - 4 sets of 20 with 90
Seated calve press - 3 sets of 30 with 70
Ohhhh Im dead. It's not a lot but the intensity of how quickly it was accomplished just killed me.

Did a pretty simple abdominal circuit and 20m on the bike - I wasnt going anywhere near a treadmill after that leg blasting.

Snapped some photos. My posing is better than this I promise. Just kinda half assed it for some shots.

 

[aceroni]

Powerhoused my legs in about 30m - went for speed, not comfort.
Hack squat - 2 sets of 15 with 150
Icarus press - 2 sets of 15 with 270
Leg Press - 2 sets of 15 with 315
Leg extension - 4 sets of 15 with 80
Lying leg curl - 4 sets of 15 with 80
Calve raise - 4 sets of 20 with 90
Seated calve press - 3 sets of 30 with 70
Ohhhh Im dead. It's not a lot but the intensity of how quickly it was accomplished just killed me.

Did a pretty simple abdominal circuit and 20m on the bike - I wasnt going anywhere near a treadmill after that leg blasting.

Snapped some photos. My posing is better than this I promise. Just kinda half assed it for some shots.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67984"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67985"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67986"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67987"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67988"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67989"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67990"/>

Looking good brother. How far out are you now? Your rls is sick, dat v taper.jpg. As far as the posing goes, I'd suggest just making sure you practice your vacuum, use that vtaper to your advantage and hit a vacuum in your fls, Fdb, bdb, as opposed to crunching down your abs. It will show that taper and make you look awesome

 

[KingLeonidas9]

Powerhoused my legs in about 30m - went for speed, not comfort.
Hack squat - 2 sets of 15 with 150
Icarus press - 2 sets of 15 with 270
Leg Press - 2 sets of 15 with 315
Leg extension - 4 sets of 15 with 80
Lying leg curl - 4 sets of 15 with 80
Calve raise - 4 sets of 20 with 90
Seated calve press - 3 sets of 30 with 70
Ohhhh Im dead. It's not a lot but the intensity of how quickly it was accomplished just killed me.

Did a pretty simple abdominal circuit and 20m on the bike - I wasnt going anywhere near a treadmill after that leg blasting.

Snapped some photos. My posing is better than this I promise. Just kinda half assed it for some shots.
View attachment 67984View attachment 67985View attachment 67986View attachment 67987View attachment 67988View attachment 67989View attachment 67990

Looking awesome man.
How old are you?
And what is your bulking leg routine like(if you change it at all while cutting)? I need some quads like that!

 

[OrganicShadow]

24. It's become apparent to me that my physique doesn't actually shine through until a couple days out. Some guys can look show ready casually and just jump in with 2 weeks prep. I think this comes with maturity and I just gotta keep at it.

Yes I do change my leg routine while cutting. I have guys who work with me just for legs. Off season I split hamstring and quads to separate days. Quads I train on an alternating schedule Heavy/Light - Onje day very low reps and high resistance the alternate is closer to the above: 6 motions, 2 sets of 50 reps, I have a deadline of 40min to complete.

Had a hard time getting up this morning. BlackCats to the rescue - I'm good now. Today's shoulders and biceps. I need work on arms real bad. My left bicep is about 1/2" smaller and it's starting to show. my mothers giving me **** for it, that and squatting down too much on that most muscular.

 

[jdg76]

Looking good man! When did you say your show is? You're still holding some water. You dry out and you'll see some good seperation in your quads and hopefully get them abs poppin.


jdg76
Team APPNUT

 

[KingLeonidas9]

Looking good man! When did you say your show is? You're still holding some water. You dry out and you'll see some good seperation in your quads and hopefully get them abs poppin.


jdg76
Team APPNUT

JDG how does one get rid of water?

 

[jdg76]

JDG how does one get rid of water?

Either a diuretic or I did my own water manipulation.


jdg76
team APPNUT

 

[aceroni]

He's doing a natural competition. Diuretics are a no go, plus they're dangerous. Besides if you know what you're doing you don't need them, at all.. Just simple water manipulation

 

[jdg76]

He's doing a natural competition. Diuretics are a no go, plus they're dangerous. Besides if you know what you're doing you don't need them, at all.. Just simple water manipulation

I wasn't saying he had to use one, I was just stating that was an option. And I believe he can use an OTC diuretic? I didn't, as I said I did my own water manipulation.


jdg76
TEAM APPNUT

 

[aceroni]

Idk but manipulating water is the best way to go

 

[OrganicShadow]

I carry a LOT of water and have a thick skin than what's optimal. I can't use diuretics just manipulate:
distilled water, asparagus, PMS Tea (makes me constipated), cranberry, I prefer MHP Xpel for a supplement but Axis labs makes a decent one. Were planning to cut water as early as Tuesday (the shows on Friday) and manipulate sodium. When I start Free Test next week the 3,7 oxo DHEA should help push some water out and dry up. Plus cortisol control to get rid of anything hanging around my lower abs.

4 weeks out.

 

[OrganicShadow]

At the Jets game today. It's a rest day so low carb. Mild keto diet which works out considering the tailgatig food in front of me. But those Bloody Marys look goooood.

I brought two meals with me and just gonna push to morning and evening for food. Football and diet don't coexist well but I'm not missing this game. Kinda cold out here with no insulation on me lol

 

[JudoJosh]

Football + keto diet = HOT WINGS!!!

That is what I usually eat at football events while trying to diet. My problem is turning down all the beer

 

[OrganicShadow]

Football + keto diet = HOT WINGS!!!

That is what I usually eat at football events while trying to diet. My problem is turning down all the beer

You know what I ended up doing? Since everything is meat and cheese I'm just pulling Warrior Diet and tailgate for 4 hours, hit my macros, and ill take the rest of the day fasting till tomorrow morning. Satisfy my nutrition needs, still enjoy myself and not compromise anything. Yeah man... I'm a big beer fan and that'll break me this close to the deadline. I'm full.

 

[OrganicShadow]

I ended up doing cardio while watching this Green Bay game. (that I'm surprised they're winning). 27min jog @ 6.0 flat ground, 3.5 @ 10% incline for the remaining 13. Wanted to get 30m/3mi but it's all my knee could handle. I should really just swim instead. I was just trying to do some damage control should I miscalculate my eating habits today and drop some water weight.

Just took 3Z, HGHup and Lipotrophin-PM and sipping on some green tea before bed. Tomorrow is Chest Biceps and posing practice.

 

[y0lked]

have you noticed anything on the hghup?

 

[OrganicShadow]

I've used HGHUp twice in 8 week (2 bottle) runs. First few weeks help get me to sleep but my response to GH boosters as a sleep aid is short lived. Over time during diet, especially on real low calorie days like 1700-1800 help with damage control and preservation of lean mass. Even though my numbers have dropped from the beginning to now it's not statistically dramatic and actually a few weeks after I started HGHUp and upped my calories about 200 I continued to lean out and increased weight on nearly every exercise.

CHEST/BICEPS:
Flying solo today - face beat red from Niacin and I pushed my NeoVar pre/post workout for fullness. I find my performance improves too, I squeeze out more reps.
Flat bench - 125x15, 135x15/13/12 That last one I had to take a break at 10.
Flat bench DB flyes - 30x20, 35x15x3
^Superset overhead DB pullover 55x10x4
Machine incline press - 140x15, 160x11, 140x13/12 (I got overzealous, no surprise)
Decline press - 3 sets rep out 95, wasnt counting.
Focused the bar toward the upper chest and expansion of the rib cage.

Standing BB Curl - 60x15x4 forcing reps where needed to get 15. I looked so vascular should have taken a picture!
Standing DB Hammer - 25x15, 3x15, 35x15x2
DB Preacher Curl Alternating Arms - 20x15x4 (L) 20x12x4 (R)
^ Did less reps on the right to make up for the asymetrical difference in arm size.

Cardio: 20m jog flat ground 6.0 speed, 10m walk incline 3.5 speed 9.0%

1 small braeburn apple
1c non-fat cottage cheese w/ 1oz walnuts
1/2 white kidney beans, cauliflower, 4 oz turkey breast (not the deli crap)
2sc IsoPure, 2 sc Karbolyn
Workout
6oz flank steak, 1/2c white kidney beans, 1/2c brown rice <How spanish is that? lol
2 tbsp natural peanut butter

1536 calories: 137c/43f/156p
YIKES!!! I feel fine and thought I ate alright... apparently not. Might have to sneak some more peanut butter in.

Number and photo check on Wednesday, it was supposed to be today but other things came up.

 

[KingLeonidas9]

YIKES!!! I feel fine and thought I ate alright... apparently not. Might have to sneak some more peanut butter in.

Number and photo check on Wednesday, it was supposed to be today but other things came up.

Hang in there man! Stay away from the peanut butter. Your show is almost here! After the show is over you have as much as you like!

 

[OrganicShadow]

If I needed it I would have it but I don't so I'm not worried. What I am worried about is how much water I'm still holding. Granted, theres 4 weeks left but that's my focus obstacle.

On a side note: It's raining but I still went to get my tan on. HUGE leak in the ceiling. A girl walks in while I'm waiting and I bring it up in small talk. As I'm leaving my friend at the counter told me she left her number for me. WIN! I guess "Hey check out that leak." is a good pick-up line.