DW 12 weeks to Wheeling, WV mens physique

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    DW 12 weeks to Wheeling, WV mens physique


    Hey guys and gals, figured I'd shift gears and go with a new log for a new show. I'm currently "lean bulking" for the next 4 weeks or so (staying within a few % of stage bf) before I begin a full 8 week prep (unless my coach wants more/less)

    Meeting with an IFBB pro next week, we spoke after my show about joining his team which has turned a few people pro....2 in men's physique I believe. That'll make the last weeks more "top secret" but I can still share mood/workouts/pictures.

    Thanks for joining and ill probably post some pics Saturday morning on my 1 week progress.

    I've been doing my best to reverse diet but I have binged, last night was pretty bad but I won't let it happen again. Just need to stay focused.

    Macros are about like so
    Protein: 350
    Carbs: 150
    Fat: 50

    Just south of 2500 cals, I was between 2-2200 the last weeks of my show. I know it's much different set up than the past. I'm trying to manipulate carbs to grow with GDA's and keeping them pre/intra/post. Ill add 50gr/week until 8 weeks out then go into prep mode

    Right now I'm about 35pre/25intra/100 ish post (don't measure sauce lol)

    Pre/intra will bump by 25 ecach next week then i shall re evaluate. Ill also be back to 45min AM cardio 5 days a week to help keep gains lean
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    Quote Originally Posted by Danb2285 View Post
    Subbed brah -but just for nudes really
    Never fails ^^^

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    Shoulders with the GF tonight. She's a good workout partner actually


    Reverse Pec Dec 2 sec squeeze
    90x30
    90x30
    90x27
    -drop
    50x15

    Heavy DB swings
    40x30
    40x30
    40x30

    6-ways
    10x12
    10x11
    10x10

    Seated side laterals FST-7
    7 sets @ 20lbs 10-12 reps
    -30sec rest

    I had to drink my water like an infant, 2 hands.

    My stomach is still watery AF! I have abs but I'm super smooth, idk what's going on here. Very irritating.
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    In.

    Quote Originally Posted by Distilled Water View Post
    Shoulders with the GF tonight. She's a good workout partner actually


    Reverse Pec Dec 2 sec squeeze
    90x30
    90x30
    90x27
    -drop
    50x15

    Heavy DB swings
    40x30
    40x30
    40x30

    6-ways
    10x12
    10x11
    10x10

    Seated side laterals FST-7
    7 sets @ 20lbs 10-12 reps
    -30sec rest

    I had to drink my water like an infant, 2 hands.

    My stomach is still watery AF! I have abs but I'm super smooth, idk what's going on here. Very irritating.
    Lol'd at drinking water like an infant. You're not the only one. At this point I'm only up a few lb. but look like trash lol. Who is your coach?
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    Quote Originally Posted by classic34 View Post
    In.

    Lol'd at drinking water like an infant. You're not the only one. At this point I'm only up a few lb. but look like trash lol. Who is your coach?
    Right now? I am and have been my own coach lol

    Idk how much I'm really up, probably 8-10. Scale said 196 but that was training at night fully clothed.
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    Quote Originally Posted by Distilled Water View Post
    Right now? I am and have been my own coach lol

    Idk how much I'm really up, probably 8-10. Scale said 196 but that was training at night fully clothed.
    No, I mean the one you were talking about hiring. This part:

    "Meeting with an IFBB pro next week, we spoke after my show about joining his team which has turned a few people pro....2 in men's physique I believe. That'll make the last weeks more "top secret" but I can still share mood/workouts/pictures."
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    Solid workout today. Wanted to do abs but completely forgot, was dreading 15min HIIT too much I guess

    I don't know remember weights for arms, I need to set something up in stone and follow it. 9 sets for each is what I did today with but outs for outter biceps/brachi (what's lagging)
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    Sick shoulder workout today!

    Standing side laterals with squeeze
    35x12
    40x12
    45x10

    Over and backs
    95x12
    95x12
    95x12

    Heavy swings
    40x25
    40x25
    40x25
    -drop
    20x12 full range

    Hammer strength behind the head press
    225x20
    225x20
    225x19

    Had to grind out those hammer presses. Did the @mattys4 ab workout and 30min LISS cardio post workout (trained fasted)

    Ill be hitting chest and tris fasted tomorrow too and finally meeting with the pro!

    Picked up some new Shox today too. Hard to bit the bullet for $120 then I reminded myself I haven't bought workout shoes in over a year and they were mesh zig teks that ripped. Last pair of Shox I had lasted 2 years so I justified it ;-)
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    Hitting chest after shoulders is a terrible idea. Never doing it again, had a sick pump and was super full looking but just didn't feel solid. My shoulders are actually sore AF.

    On a bright note, after the meeting, ill be joining the team I spoke about earlier. I start everything Wednesday, really excited about what this means for my future in the fitness world.
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    That sucks dude about the shoulders. I actually dont mind chest/shoulders together. If im going to do it though it takes me forever to figure out what order to do stuff in. What team are you joining? Local?
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    Quote Originally Posted by Distilled Water View Post
    Hitting chest after shoulders is a terrible idea. Never doing it again, had a sick pump and was super full looking but just didn't feel solid. My shoulders are actually sore AF.

    On a bright note, after the meeting, ill be joining the team I spoke about earlier. I start everything Wednesday, really excited about what this means for my future in the fitness world.
    Yeah, that chest workout was not happening lol.

    Good news! I'll be interested to see what happens with that as far as diet and training changes and appearance from show to show go.
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    Im in! I hope you dont mind me sitting in on this and possibly copying the style the pro lays out for you for my show next year...
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    Off day yesterday and god bless. I was super sore, my back mostly which I trained Tuesday.

    Still a little sore today, not real sure why? Cals have been on point, carbs are up a little and I've been sleeping at least 7hrs.

    Pump'd to hit shoulders tonight!
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    Quote Originally Posted by Distilled Water View Post
    Off day yesterday and god bless. I was super sore, my back mostly which I trained Tuesday.

    Still a little sore today, not real sure why? Cals have been on point, carbs are up a little and I've been sleeping at least 7hrs.

    Pump'd to hit shoulders tonight!
    Maybe the increased fullness from the carbs is allowing you to stress the muscles more effectively. That's what always happens to me.
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    Full and vascular today, woke up pretty dry and a little flat as carbs were a little lower yesterday so I added a few today. Bellys pretty full and bloated right but my waist is still under 32" and hovers near 30" when I wake up lol.

    I think my shoulders are noticeably fuller, rounder and bigger in the 2 weeks of higher carbs and the FST-7 method twice a week. Need to snap some pics!
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    Forgot to mention, I start my new diet and training today. Kind of in recomp mode, more carbs focused around my 2 shoulder days but overall, still a lower carb diet. I'm back on am cardio and my training volume has been up'd significantly. No more shakes and a lot of meat/chicken on the menu!
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    Quote Originally Posted by Distilled Water View Post
    Forgot to mention, I start my new diet and training today. Kind of in recomp mode, more carbs focused around my 2 shoulder days but overall, still a lower carb diet. I'm back on am cardio and my training volume has been up'd significantly. No more shakes and a lot of meat/chicken on the menu!
    Woo sounds good man!
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    How long do you think you'll go with the recomp/super lean bulk thing before tightening things back up for the next show?
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    Quote Originally Posted by classic34 View Post
    How long do you think you'll go with the recomp/super lean bulk thing before tightening things back up for the next show?
    Not really sure, we have twice a week meetings and we'll make adjustments every 5-7days. I'd imagine I'll be doing this until about the 6 week out mark.
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    Metabolic Powder came today!!!!! Some other goodies too, putting it to the test for my cheat meals, along with Recompadrol.

    Sh!t just got reeeeeaaaaalllllll
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    Quote Originally Posted by Distilled Water View Post
    Metabolic Powder came today!!!!! Some other goodies too, putting it to the test for my cheat meals, along with Recompadrol.

    Sh!t just got reeeeeaaaaalllllll
    Your bout to get big and lean bro. You'll see the power of all I sent you in full force by beginning of next week in terms of hardness
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    Quote Originally Posted by Distilled Water View Post
    Metabolic Powder came today!!!!! Some other goodies too, putting it to the test for my cheat meals, along with Recompadrol.

    Sh!t just got reeeeeaaaaalllllll
    Enjoy the MP bro my wife and I love it. Just picked up a few more tubs actually.

    Quote Originally Posted by EBF Inc View Post

    Your bout to get big and lean bro. You'll see the power of all I sent you in full force by beginning of next week in terms of hardness
    Awesome!!! I'm jealous though ;-)
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    Quote Originally Posted by bean5er View Post

    Enjoy the MP bro my wife and I love it. Just picked up a few more tubs actually.

    Awesome!!! I'm jealous though ;-)
    All you gotta do Is ask sometimes. He got the remainder of most of my raws
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    Quote Originally Posted by EBF Inc View Post
    All you gotta do Is ask sometimes. He got the remainder of most of my raws
    The generosity is awesome!
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