Build up to cut down MCcrews road to the SD physique show!

McCrew530

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So I competed a few years back in bodybuilding and got stomped on for being tallish but not massive. My muscle definition was stellar but the bulk was just not there so this time I am going to switch styles and see if I can go pretty boy and compete in the San Diego Mens Physique category next march. I stay some what lean through out the year and I know that if my diet stays on point I can do a beneficial lean bulk and put on a few lbs then come the first of the year work and shred down. I will be documenting my supplementation, work outs food and posting progress pics. Any and all supplements that I take will be of my own pocket book (unless a rep wants to sponsor me :) )

I welcome any and all advice/ criticisms and any and all questions
Cheers


Stats
6 foot
203 lbs
12-15% BF

Target for bulk
210lbs
14-16% BF

Target for cut
195-200lbs
4-6% BF for show
 
McCrew530

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Check out my log that I'm running right now if you want some instant gratification I'll post some pics tomorrow after the gym so I'll have good before and after shots
 
jimbuick

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Check out my log that I'm running right now if you want some instant gratification I'll post some pics tomorrow after the gym so I'll have good before and after shots
I just never knew you were in such good shape and were in a position to compete.

I always assumed you were just another gym rat (because I've only come across your posts in passing).
 
McCrew530

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I just never knew you were in such good shape and were in a position to compete.

I always assumed you were just another gym rat (because I've only come across your posts in passing).
It has been a few years since i have competed and I think that if the option to go into a physique competition vs body building I would have done really well. I am basing my assumption just looking at the people that competed in this years SD classic. I will find my old photos and post them up and let the AM community be the judge but I have spent the last few years building and building and now that this class is gaining a bit more reputation I think it would be a fun time to jump in and do it again.
 
puccah8808

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Subbed! In it for motivation! :)
 
McCrew530

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gokix811

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For the record I'm Will and you're DJ Jazzy. Team Crew all the way :)

 
puccah8808

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Thanks Puccah I was reading on one of your threads that you are power lifting now? thats awesome!
Yes!!!! Thank you! I super love it! I can't wait to see your progress! :)
 
puccah8808

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The first pic was at the beginning of the year and the other ones are from this month.
Ummmmm... I'm pretty fuking speechless! You look amazing!
 
McCrew530

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*edit* the second pic was from the beginning of the year
 
puccah8808

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You looked great!
 
McCrew530

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Ok So I was thinking it over last night and I am going to make this run with out any synthetic hormonal assistance. I have a few bottles of epistain M1A and few other things but I want to see what I can do on my own. I am going to do a 60 day run of Erase, DAA, and ARA, along side a pre-work out while Im bulking so I can keep a hard appearance and also to see if I would benefit from running it (minus the PWO) during contest prep into the show. For the next two months I will be running a 5x5 work out routine going 2 days on 1 day off. I will be hitting my calves 3 days a week because if Im going to be judged in board shorts I want those puppies to pop! I will be running roughly 400-600 cal above normal but the excess calories will come from high protein med-low fat meats and complex carbs.
 
McCrew530

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Leg Day
warm up:
Clean with Front squat 135X10X3

Leg Press 850lb 5X5
Seated calf raises 180X5X5
Lunges 75lb dumbbells 5 steps each leg
Standing Calf raises 275 5X5
Pause Squats 315X5X5
hoist seated calf press 260 5X5
Dead Lifts 225 5X5
 
McCrew530

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Ahem. Monday Bunday for you too!? :)
It was! but it was arms and chest day for everyone else. I am convinced that people are doing three two day splits at my location. Day one Chest Day two arms & repeat over and over again. I actually had a guy ask me if I was really "using all that space for my lunges" I just laughed and let him continue his smith machine chest press.

Oh BTW made a bomb dinner last night oven roasted butternut and sage pasta with pine nuts and a little bit of olive oil and a bunch of garlic! Sooooo good!
 

gokix811

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It was! but it was arms and chest day for everyone else. I am convinced that people are doing three two day splits at my location. Day one Chest Day two arms & repeat over and over again. I actually had a guy ask me if I was really "using all that space for my lunges" I just laughed and let him continue his smith machine chest press.

Oh BTW made a bomb dinner last night oven roasted butternut and sage pasta with pine nuts and a little bit of olive oil and a bunch of garlic! Sooooo good!
Curls for the girls! That sounds really good. I want pasta now, thanks. :)
 
McCrew530

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Curls for the girls! That sounds really good. I want pasta now, thanks. :)
It was super easy to make... Dinner Idea for ya maybe?...
 
McCrew530

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Back
Warm up pull up variations 5X5 SS with straight arm cable pull downs 80X10X5

Bent over barbell rows 165lbsX5X5

1amr barbell row 100lbs 5X5

Bent over T bar row 150lbs 5X5

Lat Pull down 205lb 5X5

Dumbbell Rows 75LBs 5X5

Seated calf press 460lbs 10X10 with 10 sec break in between sets

Fun Fact of the day People who remain calm in stressful situations have a higher rate of depression and obesity so... its ok to FRREEEEAK OUUUUUTTTTT!!!!!
Dont believe me? here is a link it was a real study http://www.asylum.com/2010/12/20/calm-people-have-increased-health-risks/
 

gokix811

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Lol at the comment. The overall message I got from the article is to not keep things bottled inside until you're about ready to blow up. More likely to feel repressed and resentment. Express yo self.
 
McCrew530

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Lol at the comment. The overall message I got from the article is to not keep things bottled inside until you're about ready to blow up. More likely to feel repressed and resentment. Express yo self.
This is my usual reaction to everything that stresses me out!
supernatural_freak_out_.gif
 

gokix811

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No kidding! I have the movie on DVD and have seen it ohhh about a hundred times already. So excited!! On the count of 3?

 
McCrew530

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I know I said I was going to do 2 days on 1 day off but my body was up and ready to go so I was not going to deny my self the pleasure of the gym lol tomorrow is my day off Ill take a break then.
Shoulders and arms
Warm up varying dumbbell raises with different weights targeting each head of the delt.

Close grip upright cable rows 160lb 5X5
Wide grip upright Barbell rows 105lbs 5X5
Arnold Press 65lb dumbbells 5X5
Behind the back Smith machine shrugs 4plats and two 25lb plats 5X5
Cable Face pulls 120lbs 5X5
25lb dumbbells seated rear delt raises X5 ss with hammer curls X5 ss with kickbacks X5 ( i did three cycles of these continuous ) for two sets.
100lb ez bar skull crushers 5X5
100lb ez bar wide grip curls
40lb lying down tricep extensions 5X5
40lb dumbbell curls SS with reverse curls 5X5X5

Fun Fact of the day: The silhouette on the NBA logo is Hall of Fame Laker Jerry West.
i-7cce3dc44cb7c546abab31ea979cdcc1-west.gif
 
Nooshefx

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In! My father likes to remind us about the Jerry West thing from time to time. He forgets he told us that back in the 80's.
 
McCrew530

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In! My father likes to remind us about the Jerry West thing from time to time. He forgets he told us that back in the 80's.
Thanks for joining along! I never new that little fact I thought it was just a dude they drew.
 
McCrew530

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Chest
Incline dumbbell 75lbs 5X5
Flat dumbbell 100lbs 5X5
Incline Bench 225 5x5
Flat Bench 275 5X5
Decline Dumbbell 85 5X5
Incline dumbbell flies 45 5X5
Cable tricept Press with bar 180 5x5 SS with pushups 5x5
Overhead Cable Extensions with rope 130 5X5 SS with dips 5x5

Fun Fact of the day: Donald Ducks middle name is Fauntleroy.
220px-Donald_Duck_-_temper.png
 
McCrew530

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Legs
Warm up:
Super Set a$$ to heels 135 squat 20 reps

Pause box Squats 315 5X5
Seated calf raises 4 plates 5X5
Dead Lifts 245 5X%
Standing calf press 205 5X5
1 leg leg press 200 5x5 Each leg
dumbbell Box steps 75lb DB 5x5 each leg
Seated 1 leg calf press 190 5x5 each leg


Fun fact of the day •Percentage of Africa that is wilderness: 28 •Percentage of North America that is wilderness: 38
 
McCrew530

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Weight up 2lbs this may be water but seeing as how I weight my self Fasted in the AM I think this may be Legit.
Shoulders
Morning Motivation Bleezies and Heem by Mac Dre [video]www.youtube.com/watch?v=-g5BFangYIw‎Similar[/video]

Standing Dumbbell Shoulder press 60lbs 5x5
Dumbbell Upright Rows 55lb 5x5
High Cable rope face pull 80LB 5x5
Standing Dumbbell front raises 40lbs 5x5
Seated Rear delt flies 15lb 5x5
Smith machine shoulder press 4plates 2 10s (total) 5x5
Standing Dumbbell Hammer Curls 50lb 5x5
Standing Dumbbell curls 50lb 5x5
Skull Crushers 105 5x5
Cable kick backs 50lb 5x5

Fun Fact of the Day: The 'spot' on 7UP comes from its inventor who had red eyes. He was an albino.
tumblr_mbriax4KP31rzlko4o1_500.jpg
 
puccah8808

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Crazy!!
 
Nooshefx

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Another big day in the gym. Skull crushers suck by the way... they kill elbows! Whats the meals like these days?
 
McCrew530

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Another big day in the gym. Skull crushers suck by the way... they kill elbows! Whats the meals like these days?
Well I started off the day with a big 100 bar before the gym then a couple of hours later I mashed down a sandwich with about a half a pound of lunch meat avocado and mustered on potato bread the a few hours later I munched on a couple of pork chops with grilled zucchini and a sweat potato later I will finish off the other half a pound of lunch meat and for dinner a bbq steak with green beans and cauliflower seasoned with paprika. I love bulking!
And I agree 100% they kill the elbows but they blast the triceps. I fount the key not having the crushers hurt as much is to cradle the ez bar in the palms of your hand with your wrists slightly bent forward and keeping your elbows in this will put more tension on the muscle vs having it stabilized with joint.
 
McCrew530

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no gym today DENTIST instead! FML!
Fun Facts of the Day:eek:ne for the ladies) Bullet proof vests, fire escapes, windshield wipers and laser printers were all invented by women.
one for the guys ) Male mice can taste with their testicles
Pair-of-house-mice-mating-in-barn.jpg
do you think he thinks that tastes good?
 
puccah8808

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no gym today DENTIST instead! FML!
Fun Facts of the Day:eek:ne for the ladies) Bullet proof vests, fire escapes, windshield wipers and laser printers were all invented by women.
one for the guys ) Male mice can taste with their testicles
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88187"/>do you think he thinks that tastes good?
Yuck!!
 
McCrew530

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Back today
Warm up seated cable rows 50 lbs 25 reps 2 sets
Seated cable rows 120 5X5
Lat pull Down 205 5x5
Bent over rows 135 5X5
V grip bent over row150 5X5
Dumbbell row 85 5X5
Dumbbell overhead pull over 75 X5x5
Straight arm rope pull down 1 arm 35 5X5
Good mornings 75 5X5
Varying Curls and calf exercises
I was in the gym for like an hour and a half I have been feeling good with this increase in cal.
 
McCrew530

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Chest today.
Morning Motivation: Create Or Die by the Whiskey Rebels [video]www.youtube.com/watch?v=xmnpFIxJy7g[/video]

Flat db bench press 100lbs 5x5 (felt a bit easier this time)
Incline db 75 5x5
Decline Smith machine pause press 4plates 5x5
Incline Bench 245 5X5 (again felt a bit stronger here more confidence maybe?)
Reverse grip 50lb db bench press super set with flies 5X5X5
Incline overhead pulls 75lb db SS with flies 40lb 5X5X
Incline db Hammer press 50lb 5X5

Fun Fact of the Day The strongest muscle in proportion to its size in the human body is the tongue.
5867268911_dfb6f42516_z.jpg
 
jimbuick

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Chest today.
Morning Motivation: Create Or Die by the Whiskey Rebels Video Link: www.youtube.com/watch?v=xmnpFIxJy7g

Flat db bench press 100lbs 5x5 (felt a bit easier this time)
Incline db 75 5x5
Decline Smith machine pause press 4plates 5x5
Incline Bench 245 5X5 (again felt a bit stronger here more confidence maybe?)
Reverse grip 50lb db bench press super set with flies 5X5X5
Incline overhead pulls 75lb db SS with flies 40lb 5X5X
Incline db Hammer press 50lb 5X5

Fun Fact of the Day The strongest muscle in proportion to its size in the human body is the tongue.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=88276"/>
I thought it was the muscle that moves the eye around.

Edit: that's by the size for the job it does, something like 100x stronger than necessary.
 

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