Out from the shadows - INBF World Championships 2012

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    Oh ok cool man, sorry, wasn't trying to be negative, was just asking.. I myself usually find my chest looks best from heavy pressing with full rom.. No joke though heavy barbell presses, the problem being though that they are such injury probe exercises..

    Actually strained my pec about a month and a half ago doing heavy flat .. Still nursing it. Be careful brother

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    Quote Originally Posted by aceroni
    Oh ok cool man, sorry, wasn't trying to be negative, was just asking.. I myself usually find my chest looks best from heavy pressing with full rom.. No joke though heavy barbell presses, the problem being though that they are such injury probe exercises..

    Actually strained my pec about a month and a half ago doing heavy flat .. Still nursing it. Be careful brother
    I think the key to heavy bench pressing for chest is 100% form. Once you nail the form and start consistently stacking weight, your chest will grow. It's becoming a top priority for me
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    No doubt. It was a legitimate question. I feel you on that, especially being this low in BF I'd rather not take chances when I can already feel some joints creak. Gonna have to add in OsteoSport. I wasn't planning on it but glad I have it on hand.

    Legs/Abs today
    Woke up early - 15min HIIT (12.0/2.0) and Calve press 4 sets of 30 @ 110, then standing calve raise with 30 DB's 4 sets 15 and hold at top.
    1c oatmeal, 1sc elite gourmet whey
    1c non-fat cottage cheese, 1/2oz walnuts
    4oz wild salmon, 1c string beans, 1/2c white kidney beans
    Protein Plus bar <---- Soooo incredibly hungry I had to
    2sc IsoPure

    Hack Squat: 140x2x15
    Reverse Icarus Press: 270x2x15
    Leg Press: 270x2x15
    Leg Extension: 80x4x15
    Similar to last week, quick pace for high intensity, 30s break between sets.
    Lying hamstring curl: 80x4x15/15/15/13
    Hyperextensions: BW+25lbsx4x20

    Lying abdominal curnch 4 sets w/ 60lbs - damn, they got strong fast!
    Torso twist machine 40x4x15 at 75 degree angle
    Abdominal circuit of my own design

    Warmed up with a 10m jog at 6.0 speed, finished with 20m walk on 10.0 incline at 3.5speed just to keep heart rate 120-130.
    Final meal: 4oz salmon, 1/2c brown rice, 1/2c white kidney beans, steamed broccoli

    Calories: 1953 = 166c, 63f, 187p Not bad...
    SIDE NOTE: Real gassy today, it was a bit uncomfortable. I'm guessing its from eating on Sunday things I dont normally eat. I was so devastatingly hungry I had to grab that protein bar. I'm rather against them altogether. Would love to hear some peoples thoughts.

    No lift tomorrow just posing and practice routine. Should have updated numbers and photos.
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    Soooo my 3Z log was deleted? Why?

    BTW: I can see my abs without flexing
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Quote Originally Posted by OrganicShadow View Post
    Soooo my 3Z log was deleted? Why?

    BTW: I can see my abs without flexing
    I saw a post that AI is no longer a sponsor here so they were deleting all threads related to them.


    BTW I mentioned before some help moving. You free Friday?
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    Quote Originally Posted by KingLeonidas9

    I saw a post that AI is no longer a sponsor here so they were deleting all threads related to them.
    Wow. Seems crazy to go back and delete threads like that.
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    Huh, oh well.

    I will be in NJ Friday but I'm hosting a student forum with ASCLS for students in medical laboratory science programs and it runs all day. Better bring my cooler for food!

    Hey Dewey, I like the sig about Uptake and iPhone.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Quote Originally Posted by y0lked View Post
    I think the key to heavy bench pressing for chest is 100% form. Once you nail the form and start consistently stacking weight, your chest will grow. It's becoming a top priority for me
    Bingo y0lked!! It's about form and I can def vouch for that. When I 1st started working chest (about a yr ago) I saw noticeable changes w/in a few months even after using extremely light weight BUT my form was always on point!!!


    Quote Originally Posted by KingLeonidas9 View Post
    I saw a post that AI is no longer a sponsor here so they were deleting all threads related to them.

    Organic- I guess that explains why I said you never answered my questions on that thread!!lol


    Organic"SIDE NOTE: Real gassy today, it was a bit uncomfortable. I'm guessing its from eating on Sunday things I dont normally eat. I was so devastatingly hungry I had to grab that protein bar. I'm rather against them altogether. Would love to hear some peoples thoughts"

    What type of protein bar do u eat if you have to??
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    This one was a Protein Plus by MetRx. I don't have a specific Go-To as I try to avoid bars altogether. Although during my first show, when I was training myself and knew zilch, I kept them in the whole time and came out looking alright.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Looks like I fell behind organic. Been crazy busy with school!!I know you're worried about carrying water but you ARE still 4 weeks out. Don't stress too quick. Just keep doing what you are, you'll be fine. jdg76Team APPNUT
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    You lifting tonight brotha?
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    Quote Originally Posted by OrganicShadow View Post
    This one was a Protein Plus by MetRx. I don't have a specific Go-To as I try to avoid bars altogether. Although during my first show, when I was training myself and knew zilch, I kept them in the whole time and came out looking alright.

    Yeah, I was just told that I night need to cut my "one a day" Quest Bar out of my daily diet and limit myself to a few each week. I thought Quest Bar's would be fine since they have approx 17 grams of fiber leaving only 5-6 net carbs, and hardly any sugar. Today after eating lunch I ate one Quest bar as a dessert and was told that I might not need the extra 6 grams of fat and 180 calories unless I was really hungry. I guess that makes sense to only eat when I'm hungry. What are your toughts about them??
    Sorry didn't mean to hijack your thread and make it all about me!!
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    No worries, it's all good discussion here. Quest would be my first choice if I had the option. I just went with what I know even though its like 29g sugar alcohols and 9g fats. One shouldn't throw me off. That last week out yeah it could.

    No lift or cardio today. Just posing practice. I have my routine planned out and I have some serious practicing to do. Song is picked, routine is graceful and animated, a lot of focus on balance as there's plenty of motions designed to show taper and back compared to legs.

    Sorry about the poor photo quality but here's a look.
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    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Looking awesome bro! Your gonna kill this show!!
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    Lookin good man!!


    jdg76
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    When you look at them in good quality you can see all the lining - I didn't measure BF% but it's pretty clear its low. At this point Im just looking to move slowly and keep the pace while practicing posing. Going to keep rep range high and focus on making workouts intense by overall volume. Cardio will be 5x/week 30m treadmill incline walk to get HR 120-130. Weight is 153.6 this morning. I feel so small

    Saturday is my birthday and I was given the day to be "liberal" but be conscientious .. not sure if I'll take the free ticket. Maybe just have a nice dinner with family but drinking is a no no.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    I hear ya on feeling small. When I competed I started at 157 and stepped on stage at 143!!! I'm sitting at 183 now and when I look at my show pics I was tiny!! haha


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    Quote Originally Posted by OrganicShadow View Post
    When you look at them in good quality you can see all the lining - I didn't measure BF% but it's pretty clear its low. At this point Im just looking to move slowly and keep the pace while practicing posing. Going to keep rep range high and focus on making workouts intense by overall volume. Cardio will be 5x/week 30m treadmill incline walk to get HR 120-130. Weight is 153.6 this morning. I feel so small

    Saturday is my birthday and I was given the day to be "liberal" but be conscientious .. not sure if I'll take the free ticket. Maybe just have a nice dinner with family but drinking is a no no.
    You should enjoy your birthday, but save the celebration for after your show.








    P.S. JD is stalking me....
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    Quote Originally Posted by jdg76 View Post
    I hear ya on feeling small.
    jdg76
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    Oh JD, I'm really trying here but you are making it difficult.
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    Quote Originally Posted by Dewey99 View Post
    Oh JD, I really trying hear but you are making it difficult.




    haha
    Proverbs 3:5-6 ESV
    Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.
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    Quote Originally Posted by Dewey99 View Post
    You should enjoy your birthday, but save the celebration for after your show.
    I told everyone it's been postponed till November. I'm very much "go big or go home." So i'll have festivities when it's time. For now I have a job to do.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Quote Originally Posted by OrganicShadow

    I told everyone it's been postponed till November. I'm very much "go big or go home." So i'll have festivities when it's time. For now I have a job to do.
    Great attitude. You have worked so hard and you don't want to second guess what you did for your birthday when the show rolls around.
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    Quote Originally Posted by OrganicShadow View Post
    I told everyone it's been postponed till November. I'm very much "go big or go home." So i'll have festivities when it's time. For now I have a job to do.
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    Yeah dude you made the right choice, at four Weeks out I wouldn't be having any cheat meals for sure.. Sucks but you gotta do what you gotta do.. I ended up eating tilapia and spinach on my birthday last year :-[
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    Quote Originally Posted by OrganicShadow View Post
    When you look at them in good quality you can see all the lining - I didn't measure BF% but it's pretty clear its low. At this point Im just looking to move slowly and keep the pace while practicing posing. Going to keep rep range high and focus on making workouts intense by overall volume. Cardio will be 5x/week 30m treadmill incline walk to get HR 120-130. Weight is 153.6 this morning. I feel so small

    Saturday is my birthday and I was given the day to be "liberal" but be conscientious .. not sure if I'll take the free ticket. Maybe just have a nice dinner with family but drinking is a no no.

    Looking lean and on point! You def have the V-taper going on....do you know your waist measurement?
    Happy Early Birthday!!
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    29" Diamater, 16" across. Compared to my wingspan of 22" and shoulder to shoulder 24.5". Chest 32".
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Nice work so far bro! Shredded!
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    Quote Originally Posted by OrganicShadow View Post
    I told everyone it's been postponed till November. I'm very much "go big or go home." So i'll have festivities when it's time. For now I have a job to do.


    Sh*t Just Got Real!!!


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    I'm doing shoulders right now and burst out laughing. My friend just gave me a look like I have two heads. bwahahahaha
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    So I've been down at my alma mater the last couple days as I refuse to drive 2hrs from another state to moderate these seminars. Ohh, how I do not miss college. Well life was amazing but I closed that chapter.

    It was hard to not fill my plate with awesome catering food and driving with 7 bags of fresh bagels was like torture. I drank my fill of coffee to try and buffer the feeling which made me bloated. Got back late so I couldn't use the gym. Going to homecoming for an hour or so to network and say my hellos. They can wish me happy birthday then I'm out. I gotta get back and biceps in today.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Quote Originally Posted by OrganicShadow View Post
    Ohh, how I do not miss college. Well life was amazing but I closed that chapter.
    I just transferred to a university and am about to start living "the college life" although I am sure my version of college life will be quite different than most especially considering I am going in married with two kids. No fraternaties or wild and crazy partying for me sadly

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    Quote Originally Posted by JudoJosh View Post
    I just transferred to a university and am about to start living "the college life" although I am sure my version of college life will be quite different than most especially considering I am going in married with two kids. No fraternaties or wild and crazy partying for me sadly

    Sent from my SAMSUNG-SGH-I727 using Tapatalk 2
    I'm right there with you Josh. Married with 3 kids and full-time college. I'm actually sitting here doing homework with the laptop open in front of me. I'm 9 weeks into the PTA program and am non-stop studying !!
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    Quote Originally Posted by OrganicShadow View Post
    So I've been down at my alma mater the last couple days as I refuse to drive 2hrs from another state to moderate these seminars. Ohh, how I do not miss college. Well life was amazing but I closed that chapter.

    It was hard to not fill my plate with awesome catering food and driving with 7 bags of fresh bagels was like torture. I drank my fill of coffee to try and buffer the feeling which made me bloated. Got back late so I couldn't use the gym. Going to homecoming for an hour or so to network and say my hellos. They can wish me happy birthday then I'm out. I gotta get back and biceps in today.

    Nothing like being focused on your B-Day!!
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    Quote Originally Posted by jdg76 View Post
    I'm right there with you Josh. Married with 3 kids and full-time college. I'm actually sitting here doing homework with the laptop open in front of me. I'm 9 weeks into the PTA program and am non-stop studying !!
    PTA = physical therapy assistant?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    PTA = physical therapy assistant?

    Yes sir. I'm in an accelerated program. So two yrs straight through and Im done. Ill graduate next summer.
    Proverbs 3:5-6 ESV
    Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.
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    A friend of mine just got accepted into one of those. Good luck to you

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    JD I give you a lot of credit for all that. same goes for you, Josh. My parents did want to take me out to a sushi lounge which I obliged and enjoyed the sea bass without sauces or rice. Went to my old gym in north jersey for back and biceps. The owner is a previous NPC judge and I got a little feedback from him on how I'm doing he was alright with everything. Back home now and just unplacking, did my cardio, and catching up on my AM logs.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    back and bis workout???
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    How far out now, three Weeks? I can't remember if you covered this already or not, but do you have someone doing your diet?
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    I ended up just doing back and abs knowing today is Chest and biceps. Today is the full bicep workout too, not the supplemental ones I do later through the week which may only be 3 additional exercises. I'm pretty sore up top.

    Cable Row - 120x4x20/20/18/15
    Low Row Machine - 4 sets with 70 each side - 10(L)->10(R) ->10 (B)
    Seated High Row - This is interesting: 50lbs each side and use all four points of the grips 10x each going counter clockwise inside to pronated upper.
    Lat Pull Down - 110x4x15
    Lying T-Bar Row - 70x4x15
    Abdominal circuit - nothing special
    30m cardio: bike at lvl5 resistance
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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