USPlabs/EBF contest prep. 7 weeks to Allentown,PA - AnabolicMinds.com

USPlabs/EBF contest prep. 7 weeks to Allentown,PA

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    USPlabs/EBF contest prep. 7 weeks to Allentown,PA


    Hey AMer's

    I'm looking at doing the mens physique class in about 7 weeks in Allentown,PA. @classic34 talked me into it (she'll love that lol)

    I'm using almost exclusively USPlabs and EBF products (plus hyperT2, that's my sh!t) I'm doing my own prep this time and its going great. Here's a picture from about 8.5out at 195ish? I was 191 this morning.

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    Oh and GutHealth. I'm loving this sh!t!!!!!
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    About to hit a fasted chest/shoulder routine then carb up for the rest of the day.

    Post workout ill gorge myself with a cheat meal, ill clean it up as the day goes on.
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    Killer workout today and was vascular AF!!!! Haven't had a carb since the weekend. Just smashed 1 scoop OxyElite vanilla protein with 1 scoop Karbolyn....orange creamsicle heaven. Now to the workout....

    Incline BB bench
    3 sets x 15,12,10

    Hammer Flat Iso Bench w close grip burn outs
    3 sets x 12
    -burn outs til failure

    Meadows Pec Dec 4-4-2-2
    *Super set
    Stretcher push ups til failure

    Reverse Pec Dec
    3 sets x 30,25,20

    Seated side laterals
    3 sets x 12

    6-ways
    3 sets x 10

    Hammer Shrugs
    3 sets x 15
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    First and in. Team USPlabs here taking over bodybuilding, women's physique AND men's physique at the PA Classic.
    Quote Originally Posted by Distilled Water View Post
    Oh and GutHealth. I'm loving this sh!t!!!!!
    Probiotics are a must for pre-contest...or off season...or any other time, really. I always feel better when I use them.
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    DYEL Bro?
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    Quote Originally Posted by classic34 View Post
    First and in. Team USPlabs here taking over bodybuilding, women's physique AND men's physique at the PA Classic.
    Uhhhhh hell yeah!!!!


    Quote Originally Posted by jimbuick View Post
    DYEL Bro?
    Lol, Jim it wouldn't be an official log of mine unless you were in with your DYEL comments. Thanks boss
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    Subbed buddy
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    New DW Log? Innnn.
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    Quote Originally Posted by Distilled Water View Post

    Uhhhhh hell yeah!!!!

    Lol, Jim it wouldn't be an official log of mine unless you were in with your DYEL comments. Thanks boss
    Its tradition!

    Looking good bro, although I thought you stayed leaner year round (more like snags). Any ideas what weight you'll step on stage at?
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    Quote Originally Posted by gokix811 View Post
    New DW Log? Innnn.
    Thanks Chicka!!!

    Quote Originally Posted by Danb2285 View Post
    Subbed buddy
    Good to have ya boss!

    Quote Originally Posted by jimbuick View Post

    Its tradition!

    Looking good bro, although I thought you stayed leaner year round (more like snags). Any ideas what weight you'll step on stage at?
    Well, normally I would but having my appendix out 10 weeks ago really put a damper on that. Couldn't eat "normal food" for about 3 weeks. No real physical activity for 6 weeks. Just started training hard about 2 weeks ago.

    Snags is a freak! I hope to one day be on his level.

    I'm aiming for 180, but not real sure on weight since legs carry most my mass and they will be neglected (compared to old DW)
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    Quote Originally Posted by Distilled Water View Post

    Thanks Chicka!!!

    Good to have ya boss!

    Well, normally I would but having my appendix out 10 weeks ago really put a damper on that. Couldn't eat "normal food" for about 3 weeks. No real physical activity for 6 weeks. Just started training hard about 2 weeks ago.

    Snags is a freak! I hope to one day be on his level.

    I'm aiming for 180, but not real sure on weight since legs carry most my mass and they will be neglected (compared to old DW)
    Yep, I remember now. I completely forgot about that.

    Snags is definitely a freak.

    I'm excited to see what you can do with this prep.
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    In for shredded physique and winning the comp.
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    I'm in. Good luck brother.
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    Quote Originally Posted by breezy11 View Post
    I'm in. Good luck brother.
    Quote Originally Posted by EBF_2356 View Post
    In for shredded physique and winning the comp.
    Thanks for following guys, really excited for this prep. I'm going 100% solo, doing all my own things (bounce ideas off others) and its going great.

    Bout to step on the eliptical for 30min cardio....with 2 scoops OEP, 1 scoop ModernBCAA+ and added 2gr LCLT in my belly
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    Quote Originally Posted by Distilled Water View Post
    Bout to step on the eliptical for 30min cardio....with 2 scoops OEP, 1 scoop ModernBCAA+ and added 2gr LCLT in my belly
    I'm currently doing the same, but on the bike and without the extra LCLT.
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    Quote Originally Posted by Distilled Water View Post
    Hey AMer's

    I'm looking at doing the mens physique class in about 7 weeks in Allentown,PA. @classic34 talked me into it (she'll love that lol)

    I'm using almost exclusively USPlabs and EBF products (plus hyperT2, that's my sh!t) I'm doing my own prep this time and its going great. Here's a picture from about 8.5out at 195ish? I was 191 this morning.

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    Damn boy! Look at you!

    Can't wait to watch this one! IN!
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    So in!
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    Quote Originally Posted by LiveToLift View Post
    So in!
    Bout GD time
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    Thanks for the support fellas!!!!

    Chest/Shoulders....went heavy today, felt good.

    Incline BB Bench
    235x8
    235x8
    235x8
    -strip set
    145X failure

    Chest Iso flat bench
    225x12
    225x12
    225x12
    *each set finished off with neutral grip partials

    Meadows flys
    3 sets @ 70,80,90
    4-4-2-2

    Seated side laterals
    30x12
    25x12
    20x15

    Rope upright rows (3sec squeeze)
    3x90x12

    6-ways
    10x12

    Weighed in at 188.5 today. Feeling great!!!
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    Another 30min cardio in the books.

    Looking to hit back/bis tonight and a HIIT leg sessions tomorrow (it's a carb day)

    I hope my phone doesn't die before I get to the gym tonight, ill get some shots up.
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    By "iso flat press" do you mean Hammer Strength? If so how are you managing 225 (odd number)?

    Quote Originally Posted by Distilled Water View Post
    Another 30min cardio in the books.

    Looking to hit back/bis tonight and a HIIT leg sessions tomorrow (it's a carb day)

    I hope my phone doesn't die before I get to the gym tonight, ill get some shots up.
    Quarter turns. We want quarter turns!
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    Quote Originally Posted by classic34 View Post
    By "iso flat press" do you mean Hammer Strength? If so how are you managing 225 (odd number)?

    Quarter turns. We want quarter turns!
    1.) I count te machine as a bar (45lbs) so there's 2, 45lb plates on each side. Makes it easier for me lol.

    2,) working with out physique pro Friday so I should have some shots up!
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    Change of plans. Did arms this morning.


    CG bench (2sec in the hole TUT)
    195x12
    195x12
    195x12

    DB pinwheel curls
    35x15
    40x15
    40x12

    Rope push down (2sec squeeze)
    110x12
    120x10
    130x7

    Hammer Strength Curls
    90x13
    90x12
    90x11

    Skull crushers (2sec stretch)
    95x15
    95x15
    95x13

    Seated DB curls (turned backwards on preacher machine)
    25x12
    25x11
    20x12

    10 sets of abs. Was a depleted 188 this morning, I've got a sleeve of bagels to smash today and ill end it with 2 prices of cake. Totaling about 450 for the day. Next carb up will be Sunday with sushi and ice cream!!!!

    Ill be taking 2maro off bc I have a conference in Columbus but ill be getting my 45min fated cardio in!
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    Quote Originally Posted by Distilled Water View Post
    1.) I count te machine as a bar (45lbs) so there's 2, 45lb plates on each side. Makes it easier for me lol. 2,) working with out physique pro Friday so I should have some shots up!
    Gotcha. I thought that might be the case.
    Quote Originally Posted by Distilled Water View Post
    Change of plans. Did arms this morning. CG bench (2sec in the hole TUT)195x12195x12195x12DB pinwheel curls35x1540x1540x12Rope push down (2sec squeeze) 110x12120x10130x7Hammer Strength Curls90x1390x1290x11Skull crushers (2sec stretch)95x1595x1595x13Seated DB curls (turned backwards on preacher machine)25x1225x1120x1210 sets of abs. Was a depleted 188 this morning, I've got a sleeve of bagels to smash today and ill end it with 2 prices of cake. Totaling about 450 for the day. Next carb up will be Sunday with sushi and ice cream!!!!Ill be taking 2maro off bc I have a conference in Columbus but ill be getting my 45min fated cardio in!
    Fatted cardio... Is that like, walking on the treadmill while eating a bagel with cream cheese?
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    Quote Originally Posted by classic34 View Post
    Fatted cardio... Is that like, walking on the treadmill while eating a bagel with cream cheese?
    Almost, it's the cardio I do after eating an entire sleeve of bagels with cream cheese the day before :-p lol
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    Shoulders and chest this morning. Sprinkled some abs in also....ill hit some cardio this evening after work.

    Hammer incline press
    275x10
    275x10
    275x10
    -drop
    225xFailure

    Decline Smith Bench
    185x20
    185x20
    185x18
    -drop
    135xFailure

    ISO Cable cross overs (cheat high)
    3x35x12

    Reverse Pec deck
    60x60
    *yes 60 reps

    BB Over and backs
    95x12
    95x12
    95x11
    *burnout on front press
    -Super set
    DB side laterals
    3x20xFailure

    Hanging leg raises
    3 sets to failure

    Heavy rope crunches
    3 sets of 20

    I'm super full today but a little watery. Trained in my 3XL shirt so idk how i looked during my pump

    I start posing with the pro at my gym next Thursday at 4! Ill be posing with another guy doing a show sept 7 in Pitt, which I'm now debating on doing.
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    Quote Originally Posted by Distilled Water View Post
    Shoulders and chest this morning. Sprinkled some abs in also....ill hit some cardio this evening after work.

    Hammer incline press
    275x10
    275x10
    275x10
    -drop
    225xFailure

    Decline Smith Bench
    185x20
    185x20
    185x18
    -drop
    135xFailure

    ISO Cable cross overs (cheat high)
    3x35x12

    Reverse Pec deck
    60x60
    *yes 60 reps

    BB Over and backs
    95x12
    95x12
    95x11
    *burnout on front press
    -Super set
    DB side laterals
    3x20xFailure

    Hanging leg raises
    3 sets to failure

    Heavy rope crunches
    3 sets of 20

    I'm super full today but a little watery. Trained in my 3XL shirt so idk how i looked during my pump

    I start posing with the pro at my gym next Thursday at 4! Ill be posing with another guy doing a show sept 7 in Pitt, which I'm now debating on doing.
    Which show is that?
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    Quote Originally Posted by classic34 View Post

    Which show is that?
    To be honest, idk. He had just mentioned it and said its a NQ
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    Name:  IMG_20130712_223528.jpg
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    Look at that progress.
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    Quote Originally Posted by breezy11 View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84 928"/>

    Look at that progress.
    Thanks breezy....iPhone app ain't cooperating!!!!!
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    Quote Originally Posted by Distilled Water View Post

    Thanks breezy....iPhone app ain't cooperating!!!!!
    No problem dude.
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    Quote Originally Posted by Distilled Water View Post
    Shoulders and chest this morning. Sprinkled some abs in also....ill hit some cardio this evening after work.

    Hammer incline press
    275x10
    275x10
    275x10
    -drop
    225xFailure

    Decline Smith Bench
    185x20
    185x20
    185x18
    -drop
    135xFailure

    ISO Cable cross overs (cheat high)
    3x35x12

    Reverse Pec deck
    60x60
    *yes 60 reps

    BB Over and backs
    95x12
    95x12
    95x11
    *burnout on front press
    -Super set
    DB side laterals
    3x20xFailure

    Hanging leg raises
    3 sets to failure

    Heavy rope crunches
    3 sets of 20

    I'm super full today but a little watery. Trained in my 3XL shirt so idk how i looked during my pump

    I start posing with the pro at my gym next Thursday at 4! Ill be posing with another guy doing a show sept 7 in Pitt, which I'm now debating on doing.
    Awesome wo DW! I love the high reps with rear delt flyes. I rarely go under 25 reps these days.

    Quote Originally Posted by breezy11 View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84 928"/>

    Look at that progress.
    Double
    Independent
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    Quote Originally Posted by bean5er View Post

    Awesome wo DW! I love the high reps with rear delt flyes. I rarely go under 25 reps these days.

    Double
    Thanks boss. It's really helped my delt development for sure. I was always a 8-12 rep guy with em and shoulders were kind of iffy, now I'm complimented on them from time to time
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    Great back session today. Had a workout partner so it's always better. Was suuuuuper flat and watery this morning. Carbing up 2maro so I've got my diet dialed in ;-)

    Meadow Rows w/ 25lbs plates
    50x12
    75x12
    100x12

    Neutral pull down (2sec stretch at top)
    110x12
    120x12
    130x10

    Hammer low row variation 4-4-2-2 w/squeeze
    185x12
    225x12
    *felt too much bicep
    185x12

    DB pull overs
    3x60x12
    *hanging stretch after each set

    Hammer Strength Shrug
    405x12
    405x11
    405x10
    -superset
    Face pulls
    3x75x12

    No cardio today, ill get 45min in, in the morning. Ill be training arms a little later on then bring on the sushi!!!!! May try for closer to 750gr tomorrow since Wednesday went so well.
    Serious Nutrition Solutions Representative
  38. Board Sponsor
    Distilled Water's Avatar
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    5'9"  191 lbs.
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    Oct 2006
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    45 min cardio in the books, gonna hit arms in about 6hrs from now.
    Serious Nutrition Solutions Representative
  39. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
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    Oct 2006
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    Weight hasn't really budged this week. Still holding about 191 (post carb up) so I may post pone my carb up tomorrow. Workout was great tonight, real strong numbers. 30am/20pm cardio, elliptical/stair master

    Incline DB Bench
    100x15
    105x12
    110x10

    Decline BB Bench TUT
    3x 225x12

    Incline hammer ISo bench with bands
    95x15
    95x15
    95x15
    -drop set

    Mid cable flys
    35x20
    40x15
    45x12
    Serious Nutrition Solutions Representative
  40. New Member
    gmanall's Avatar
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    6'5"  187 lbs.
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    May 2012
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    A little late but in!
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