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1st Contest, plz help.

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  1. TheSwanks's Avatar
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    Quote Originally Posted by Aggie2012 View Post
    First exercise for my chest workout has been changed, next week I will test it see how it goes. Thanks! cswalczakny I put my info down for that thread.
    Cool!
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    Quote Originally Posted by pushinweightw View Post
    1.Pick a plan and stick to it.
    2.Take weekly pictures identical to the one's you have posted. This will allow you to post them here and get honest feedback from those who have been there done that and have no vested interest in your feelings.
    3.I agree with tossing the scale, it matters not.
    4.Do not reduce cals too much too quickly and do not increase cardio to the max from the beginning as you need to be able to adjust something when you hit walls.
    5.This kind of goes with 1 but once you decide on a plan or a person to listen to try not to gather information that may contradict what you are doing. Doubting your prep can be as detrimental as out right not following it. You end up changing the plan and all things can go to hell in a handbasket.
    6.If it were me I would steer clear of BSN and any other company that has a large amount of ingredients in their products. I am not saying they are inherently bad it's just in prep you want to have as FEW AS POSSIBLE VARIABLES influencing your condition. With 20+ ingredients per product it can be hard to nail down what is doing what to your condition. Stick to products with one or two ingredients and proteins that are very basic, ie not loaded with carbs and fat like Syntha 6(not normally a big deal but this is contest prep where little things can be the difference between 1st2nd or 4th 5th.)
    7. With all the money your proposed stack would cost you could hire someone who has coached people in the past. Ask to see pictures of their results.
    8.Have fun, good luck, your starting at a good condition IMO and your legs will give some guys a reason to take pause. I wish you luck!

    Very nice list here!
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    Quote Originally Posted by Aggie2012 View Post
    Thanks pushinweightw! I appreciate the compliment of the legs. And I agree with what you were saying about the supps and cardio. Starting off my prep like I said I had a good some of fat, so my first instinct was lots of cardio. I was doing cardio 15-40min a day. Earlier this week I noticed that I was doing it too much to start off. I stop doing cardio until next week, which i will do 3 sessions Mon-Wed-Fri for 15min each on stairmaster. As far as scales go weight isn't a big worry, I just like to know where i'm at, my goal still stands at 170. But there is a quote i've heard that I like "Don't worry about the scales, go by how you feel and look like in the pics and mirrors" something like that. As far as supps I completely through out my idea of buying all bsn products let alone that many supps. I got some advice on some different more better supps from cswalczakny, I decided i'm giving them a shot, i'm buying them this weekend, and I should get them in the mail within a week or two. Thanks again for some feedback, and advice guys!

    So let us in, what did you decide to go with? You know we love hearing peoples stacks around here.


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    This will be my stack:
    Lean Efx.
    Volatile.
    Endurance.
    Natural Efx.
    Orange Triad.
    Orange OxiMega.
  5. TheSwanks's Avatar
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    Quote Originally Posted by Aggie2012 View Post
    This will be my stack:
    Lean Efx.
    Volatile.
    Endurance.
    Natural Efx.
    Orange Triad.
    Orange OxiMega.
    let me know what you think of the OxiMega. I'm a big orange triad fan and keep meaning to pick up oxymega but just never have
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  6. pushinweightw's Avatar
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    Cool. Good luck.


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    Will do! I'm thinking about getting rush delivery lol.
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    Quote Originally Posted by pushinweightw View Post
    Cool. Good luck.
    Thanks brother!
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    That is a very nice combination.

    Let us know how you like endurance, I think it's the best BCAA out.
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    Quote Originally Posted by 02sixxer View Post
    That is a very nice combination.

    Let us know how you like endurance, I think it's the best BCAA out.
    absolutely! Love me some Endurance
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    Workouts today went amazing. I killed my legs, I'm even more excited for when I get my new stack.
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    Quote Originally Posted by Aggie2012 View Post
    Workouts today went amazing. I killed my legs, I'm even more excited for when I get my new stack.
    What's your leg day look like?
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    Who makes endurance?
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    Quote Originally Posted by hossjob View Post
    Who makes endurance?
    Formutech Nutrition


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    Quote Originally Posted by hossjob View Post
    Who makes endurance?
    We do! Probably the best tasting bcaa I've ever had and the addition of beta-alanine is a really nice touch.

    Check it out: http://www.nutraplanet.com/product/f...-405-gram.html
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    Here was my daily log for yesterday 12/6.
    Wake-Up: 3 Hgh up, 4 sample fat burner pills.
    Meal 1: 8 egg whites, 2 whole. 1c oats. 1 green tea.
    Meal 2: 8oz chicken breast, ~8oz yams.
    Meal 3: 2tbs almond butter, 4 celery sticks.
    Meal 4: 8oz tilapia, 1c quinoa.
    Meal 5: 8oz chicken breast, ~8oz yams.
    Meal 6: 8oz tilapia, 1c quinoa.

    I lifted early in the day approximately 2hrs after meal 1. I lifted legs. Quads in the AM, Hamis in the PM right before work. 6hrs apart.
    Quads:
    Leg Ext. 3x25 (Warm-up)
    Squat 4x8-12
    Front Squat 4x8-12
    Hack Squat 4x8-12
    Leg Press 4x8-12
    Leg Ext. 4x8-12

    Hamis/Glutes/Hips/Calves:
    Db Stiff Deadlifts 3x8-12
    Lying Leg Curl 3x8-12
    Seated Single Leg Curl 3x8-12
    Hip Add. 3x12
    Hip Abd. 3x12
    Glute Machine 3x12
    Standing Calves on Smith Machine 5x15-25
    Seated Calve 5x15-15
    Tibia Machine 5x15-25.

    Legs were toasted, they felt great! Today was arms, ****ty day compared to yesterday. I shouldn't of lifted but had to be there for my partner/ friend. I usually wake up around 5:15 to get ready for the day, but wheneve I lift with my friend I get up at 4:30 so I can eat, and lift at 6. I overslept til 5:30 so I had no meals in me before the workout, No pre-workout either. But I had to prove to myself that even if i'm not ready or not I still must put an effort. Every set I wanted to give up but I thought to myself then, "If I quit now, what's the chance of me being disappointed and walking away from this prep." I thought hard, and dug deep for any aggression/ drive I had. I pushed through it, and completed the workout. My weights weren't what I had planned to do, I still used moderate weight about 75% of what I usually do and focused on the stretch and contraction of each exercise. One thing that kept me going was that If I cant bring it physically, I have to bring it mentally. I gotta put my mind to it. If I don't have both the physical or mental ability then I now I shouldn't lift. But Mentally I didn't wanna give up!

    Today's Lift:
    Arms:
    Close Grip Bench 4x8-12
    Rope Pushdown 3x8-12
    Rope Ext. 3x8-12
    Reverse Pulldown 3x8-12

    Ez Bar Curl 3x8-12
    Hammer Curl 3x8-12
    Machine Preacher 4x8-12
    Incline Curls 3x8-12

    Meals for today are same as yesterday.
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    Quote Originally Posted by Aggie2012 View Post
    Here was my daily log for yesterday 12/6.
    Wake-Up: 3 Hgh up, 4 sample fat burner pills.
    Meal 1: 8 egg whites, 2 whole. 1c oats. 1 green tea.
    Meal 2: 8oz chicken breast, ~8oz yams.
    Meal 3: 2tbs almond butter, 4 celery sticks.
    Meal 4: 8oz tilapia, 1c quinoa.
    Meal 5: 8oz chicken breast, ~8oz yams.
    Meal 6: 8oz tilapia, 1c quinoa.

    I lifted early in the day approximately 2hrs after meal 1. I lifted legs. Quads in the AM, Hamis in the PM right before work. 6hrs apart.
    Quads:
    Leg Ext. 3x25 (Warm-up)
    Squat 4x8-12
    Front Squat 4x8-12
    Hack Squat 4x8-12
    Leg Press 4x8-12
    Leg Ext. 4x8-12

    Hamis/Glutes/Hips/Calves:
    Db Stiff Deadlifts 3x8-12
    Lying Leg Curl 3x8-12
    Seated Single Leg Curl 3x8-12
    Hip Add. 3x12
    Hip Abd. 3x12
    Glute Machine 3x12
    Standing Calves on Smith Machine 5x15-25
    Seated Calve 5x15-15
    Tibia Machine 5x15-25.

    Legs were toasted, they felt great! Today was arms, ****ty day compared to yesterday. I shouldn't of lifted but had to be there for my partner/ friend. I usually wake up around 5:15 to get ready for the day, but wheneve I lift with my friend I get up at 4:30 so I can eat, and lift at 6. I overslept til 5:30 so I had no meals in me before the workout, No pre-workout either. But I had to prove to myself that even if i'm not ready or not I still must put an effort. Every set I wanted to give up but I thought to myself then, "If I quit now, what's the chance of me being disappointed and walking away from this prep." I thought hard, and dug deep for any aggression/ drive I had. I pushed through it, and completed the workout. My weights weren't what I had planned to do, I still used moderate weight about 75% of what I usually do and focused on the stretch and contraction of each exercise. One thing that kept me going was that If I cant bring it physically, I have to bring it mentally. I gotta put my mind to it. If I don't have both the physical or mental ability then I now I shouldn't lift. But Mentally I didn't wanna give up!

    Today's Lift:
    Arms:
    Close Grip Bench 4x8-12
    Rope Pushdown 3x8-12
    Rope Ext. 3x8-12
    Reverse Pulldown 3x8-12

    Ez Bar Curl 3x8-12
    Hammer Curl 3x8-12
    Machine Preacher 4x8-12
    Incline Curls 3x8-12

    Meals for today are same as yesterday.
    really well rounded leg day man, I like the program. I quit the leg extensions because of knee issues and added more volume to my squats and threw in sumo deadlifts for more quad work. You just can't get focus on the quads like you do with extensions though.
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    Quote Originally Posted by cswalczakny View Post
    really well rounded leg day man, I like the program. I quit the leg extensions because of knee issues and added more volume to my squats and threw in sumo deadlifts for more quad work. You just can't get focus on the quads like you do with extensions though.
    Thanks! Next week I'm thinking about adding in some drop sets. What did you do to knees that's holding you back from leg ext. ?
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    Quote Originally Posted by Aggie2012 View Post
    Thanks! Next week I'm thinking about adding in some drop sets. What did you do to knees that's holding you back from leg ext. ?
    I've got some arthritis and it gets aggravaed pretty bad by extensions.
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    Damn that sucks man! I wish you the best of luck trying to workout with that problem.
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    Quote Originally Posted by cswalczakny View Post
    I've got some arthritis and it gets aggravaed pretty bad by extensions.
    Ouch. That's no fun. I have a good part of my miniscus gone and the part remaining "flips" on me from time to time and it feels pretty arthritic. I was doing legs twice a week and extensions were killing me too. Had to back off to once per week and really warm-up slow. It's effected the weight I handle on squats because the "flipping" seems worse on squats. Take care and good luck.
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    Quote Originally Posted by Aggie2012 View Post
    Damn that sucks man! I wish you the best of luck trying to workout with that problem.
    Quote Originally Posted by hossjob View Post

    Ouch. That's no fun. I have a good part of my miniscus gone and the part remaining "flips" on me from time to time and it feels pretty arthritic. I was doing legs twice a week and extensions were killing me too. Had to back off to once per week and really warm-up slow. It's effected the weight I handle on squats because the "flipping" seems worse on squats. Take care and good luck.
    Thanks guys. Really doesn't bother me with squats as long as I keep my knees stable laterally and keep the weight well behind my toes. If I lose form when going heavy I feel it for days and get kinda swollen.
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    I basically feel the same way. If I drive through my heels and keep the weight off my toes/ball of foot I'm usually okay. However, just mentally thinking of using the ball of my foot and heel evenly shifts more emphasis to quads, which is what i need to focus on, but alas, I can't do that or I won't be squatting at all.
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    Quote Originally Posted by hossjob View Post
    I basically feel the same way. If I drive through my heels and keep the weight off my toes/ball of foot I'm usually okay. However, just mentally thinking of using the ball of my foot and heel evenly shifts more emphasis to quads, which is what i need to focus on, but alas, I can't do that or I won't be squatting at all.
    the thing that made the biggest difference for me was going shoeless and lifting my toes up through the entire rep. makes it impossible to shift weight too far forward.
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    Have you guys ever tried those toe shoes? I've always wanted to get a pair for legs but I love my nikes!
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    Quote Originally Posted by Aggie2012 View Post
    Have you guys ever tried those toe shoes? I've always wanted to get a pair for legs but I love my nikes!
    I've thought about grabbing a pair but Idk, it freaks me out a little I guess. Lol.
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    It freaks me out thinking if I drop some weight on my foot I'll be in more pain wearing toe shoes than regular shoes. My mom got me these new bikes yesterday they're sick!
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    Quote Originally Posted by Aggie2012 View Post
    It freaks me out thinking if I drop some weight on my foot I'll be in more pain wearing toe shoes than regular shoes. My mom got me these new bikes yesterday they're sick!
    Lol, you drop any meaningful weight on your foot it won't matter what kind of shoes you're wearing. Lol
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    I've been lucky once! But then again it was 2 1/2 plate lol.
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    Quote Originally Posted by Aggie2012 View Post
    I've been lucky once! But then again it was 2 1/2 plate lol.
    Haha. Make that a 25 and you're in trouble!
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    I have a pair, I hate them, what size are you. They cost 90 bucks if I were to buy them, wore them once. They are vibrams. I wore them to walk around my neighborhood and couldn't stand the way they felt. A freind of mine (female) won a male and female pair at one of her crossfit competitions so she gave me the male pair.
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    Quote Originally Posted by cswalczakny View Post
    Haha. Make that a 25 and you're in trouble!
    I ve had that happen with shoes, and it hurt. Probably would have lost a toe if it were Vibrams.

    I had a kid I was training set a dumbell on a bench off ballance. When I walked up it fell perfect on my pinky toe. I lost the toe nail. it was bleed under he nail, nasty.
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    Quote Originally Posted by 02sixxer View Post

    I ve had that happen with shoes, and it hurt. Probably would have lost a toe if it were Vibrams.

    I had a kid I was training set a dumbell on a bench off ballance. When I walked up it fell perfect on my pinky toe. I lost the toe nail. it was bleed under he nail, nasty.
    Yikes! Luckily I haven't dropped a plate yet!
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    Damn that hurts just thinking.
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    Here's my recent pics, taken today right after I woke up. I decided to lower carb intake starting today, I was eating nothing b sweet potatoes and yams past few days for carbs. I felt I was eating to much, so I cut them from 200g-100g. I plan to start Keto soon in the next 2 weeks. Here's how it's coming along:
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    Let me know on what I should work on more. I have my opinions, but I'd like to hear from you guys.
  36. TheSwanks's Avatar
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    Quote Originally Posted by Aggie2012 View Post
    Here's my recent pics, taken today right after I woke up. I decided to lower carb intake starting today, I was eating nothing b sweet potatoes and yams past few days for carbs. I felt I was eating to much, so I cut them from 200g-100g. I plan to start Keto soon in the next 2 weeks. Here's how it's coming along:
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 582"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 583"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 584"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 585"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 586"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 587"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 588"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 589"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 590"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 591"/>

    Let me know on what I should work on more. I have my opinions, but I'd like to hear from you guys.
    Back is looking sick and you've developed nice quad separation. Good job!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
  37. Aggie2012's Avatar
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    Thanks Bro! Any advice on Hami's? I feel like I'm lagging there.
  38. TheSwanks's Avatar
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    Quote Originally Posted by Aggie2012 View Post
    Thanks Bro! Any advice on Hami's? I feel like I'm lagging there.
    Those are tough for most I think but you're looking proportionate that's most important
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
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  39. Aggie2012's Avatar
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    Ok cool! Thanks!
  40. Aggie2012's Avatar
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    My daily log for Dec. 10: Today went pretty great! I woke up ate my first meal and took my new bought Orange Triad. I watched some motivational vids before I lifted, and I was pretty pumped for the most part. Today I did Legs. I split them again doing Quads/ Calves in AM, and Hamis/ Abs in the PM. I was planning to do 15min H.I.T. After my 2nd session, but just warming up walking before I tried to run I was cramping in my quads. I Figured it was fine to just do cardio tomorrow after my workout. I got my Endurance BCAA's from Formutech nutrition just after I got home from my 1st lifting session. I took some white flood prior to lifting quads and I was straight gone. My mind was focused on one thing...Train Hard, Don't Give Up! I busted my butt during quads. I finished the workout by killing my calves as well. After the workout I took a post workout I made out of Creatine Monohydrate, Aminos, Glutamine, and a different BCAA product. I Went to work after and felt great. I got off around 5:30, and left work for the gym once more. I hit my hamis hard, I had good contractions and stretches throughout the 2nd session. After I took ENDURANCE, OMG WOW. It beats the hell out of my other BCAA supp. It tasted delicious! Watermelon was the flavor. Instantly I was feeling better than when I started. So far Day 1 of Endurance was a good run. Now I'm just waiting til I get my other product from Formutech, and I will log about it on this thread. I'm feeling better and better everyday, I'm confident, I'm going to be shredded this contest, and I'm going to win! I'm going all in for the win and I'm pushing my limits to the max!

    Here's my lifts for today:
    Quads/Calves:
    Warm-up Leg Ext. 2x25
    Squat: 5x8-12
    Front Squat: 5x8-12
    Hack Squat: 5x8-12
    Leg Press: 5x8-12
    Leg Ext: 5x8-12
    Standing Calf on Smith Machine: 5x25
    Seated Calf: 5x25
    Tibia Machine: 5x25

    Hamis/Abs:
    DB Stiff Dead: 4x8-12
    Lying Leg Curls: 4x8-12
    Seated Single Leg Curls: 4x8-12
    Glute Kicker: 4x8-12
    Hip Add. 4x8-12
    Hip Abd. 4x8-12

    Ab Circuit:
    Decline Leg Lifts
    Decline Crunches
    Decline Rev Crunches
    Broom Twists 25 reps

    I Did 2 circuit going to failure for each exercise.

    Meals:
    1: 8 egg whites/ 2 whole, 1 c oats, 1 green tea.
    2: 8oz beef tenderloin, 1 c brown rice, salad.
    3: 8oz tilapia, 1 c brown rice, salad.
    4: 8oz chicken, 1 c brown rice, salad.
    5: 8oz chicken, 1 c brown rice, salad.
    6: 2tbs almond butter, 1 c coconut milk.

    Until tomorrow...CHEST!
  

  
 

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