Out from the shadows - INBF World Championships 2012

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  1. Quote Originally Posted by OrganicShadow View Post
    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.
    GJDM. looked like a solid workout!


  2. one- why are you bb pressing so light?
    two- when doing the curls, instead of doing one arm with less reps, just start with your smaller / weaker arm, do as many as possible, then match it with your stronger arm and stop there. no need to do less.. everyone has imbalances, and realize on stage these will be pretty hard to actually notice.


    Quote Originally Posted by OrganicShadow View Post
    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.
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  3. It's light because of where the bar lands. It's very high to the collar bone and stressing the pectoralis minor much more. I also just suck at flat bench lol. DB I kill it.

    You're right I should have been repping the left more and keeping the right to par.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  4. Quote Originally Posted by OrganicShadow View Post
    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.

    Finally in!!


    Soooo....can you use something like Laci Le Beau Tea? Works like a charm for me.

  5. I'll look into it! I've tried Cranberry tea and the PMS tea, never head of that. The PMS tea shows greater results (especially in women, go figure) but I cant use it. Geo do you use it? I brew 5-6 bags in 1/2gallon and add it back in for my daily water intake.
    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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  6. Quote Originally Posted by OrganicShadow
    It's light because of where the bar lands. It's very high to the collar bone and stressing the pectoralis minor much more. I also just suck at flat bench lol. DB I kill it.

    You're right I should have been repping the left more and keeping the right to par.
    Almost like a guillotine press? I've done them as a Pre fatigue before benching heavy, or just after for more fatigue. Either way I agree it's a great way to stimulate the chest and an underrated movement!

  7. Maybe? I don't know it by that name. I was doing that late in the off season as upper level were my focal point. 2 sets prefatigue then 2 sets regular bench 6-8.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  8. Quote Originally Posted by OrganicShadow View Post
    I'll look into it! I've tried Cranberry tea and the PMS tea, never head of that. The PMS tea shows greater results (especially in women, go figure) but I cant use it. Geo do you use it? I brew 5-6 bags in 1/2gallon and add it back in for my daily water intake.
    This is usually used a couple night's before the show or the night before. It WILL dry you out especially if you've never used it before .


    Laci Le Beau - Super Dieter's Teas

  9. Quote Originally Posted by OrganicShadow
    Maybe? I don't know it by that name. I was doing that late in the off season as upper level were my focal point. 2 sets prefatigue then 2 sets regular bench 6-8.
    That's what I've known it to be. Do you widen your grip about 3 inches?

  10. Yeah, isolate the chest to have minimal tricep involvement for the ore fatigue but the working sets were straight forward.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  11. 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

  12. 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

  13. 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.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  14. 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.
    Franz Kafka

  15. 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?
    Army Veteran. OEF.

  16. 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.

  17. 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.
    Franz Kafka

  18. 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??

  19. 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.
    Franz Kafka

  20. 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
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."

  21. You lifting tonight brotha?

  22. 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!!

  23. 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

  24. Looking awesome bro! Your gonna kill this show!!

  25. Lookin good man!!


    jdg76
    team APPNUT
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."

  26. 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

  27. 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


    jdg76
    Team APPNUT
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."

  28. 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....

  29. Quote Originally Posted by jdg76 View Post
    I hear ya on feeling small.
    jdg76
    Team APPNUT
    Oh JD, I'm really trying here but you are making it difficult.

  30. Quote Originally Posted by Dewey99 View Post
    Oh JD, I really trying hear but you are making it difficult.




    haha
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."
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