[jason2459]

Will have to add banners later after I have more posts....

Palo Alto Labs: Body Transformation Contest

Here was my application that, if you believe it, have shortened a little: (Will be starting with Pictures & stats on Sunday)

Age: 31
Sex: Male

Height: 5'10''
Current Weight: 200lbs
Body Type (endo/ecto/mesmo): Ecto

Bodybuilding goals short-term (90 days): Compete in my first meet at the NASA Iowa Regional Championships in the full unequipped power lifting sub-masters pure division at 198lbs. October 27, 2007.

My previous max attempts were 415/275/405 and would like to at least hit 425sq/290bench/415dl next week when I test out my main lifts again.

At the meet I would like my 1st attempt to be 405sq/270bench/385dl which seems very doable and don’t think I’d have a problem doing that today.

Second attempt will depend on how much I lift next week but as planned will be 435sq/300bench/425dl. The third and final attempt I'll know more on depending how my training goes for the next few months.

Bodybuilding goals long-term (90days+):

My mid-long term goal this year: I figured I’ll have the most gains I’ll ever have in my first year of training. I put forward a goal that I have to hit at least one PR every week that is not an off or deload week. It also has to be a PR in a main lift or a supplemental lift not an accessory lift. So far I’ve succeeded and surpassed that by having hit multiple PR’s every week since I started that was not a deload or off week. I’m pretty damn proud of that. Only have three more months left in my first year.

I may extend this goal into my second year of training. After that I was planning on a goal of hitting at least one PR in every meet or max attempt main lift at the end of a training cycle that I do. Keep that as a goal for several years.


To hit an elite total by NASA standards (1ply amateur) with in 6-9 years, basically before I hit 40. If I do this in the 220 class, which I’ll probably be in, that total will be 1675. I’m thinking I’ll need at least a 600+ squat, as close to a 400lbs bench as I can get, and 600+ deadlift. I foresee my biggest and toughest challenge will be the bench. I’m also planning on doing this unequipped.


Current Training Schedule(detailed please):

I train with a methodology based on westside.
Typical Setup:

Monday: DE Bench with main lift then supplemental and accessory work.
Tuesday: ME SQ/DL with main lift then supplemental and accessory work.
Wednesday: Off - GPP work is done.
Thursday: ME Bench with main lift then supplemental and accessory work.
Friday: DE SQ/DL with main lift then supplemental and accessory work.
Saturday: Off - GPP work is done.
Sunday: Off - GPP work is done.

Cardio Schedule: I do GPP work on my non-gym training days which would be Wednesday, Saturday, and Sunday. During these GPP sessions I'll do various things like go up and down stairs hold weight, lifting up heavy objects onto shoulders or over head, jumping up on things, dragging or pushing things, and other various work as an active recovery method.

Average Diet and macros:
I've cleaned up my diet considerably since hitting 200lbs.

Calories: Around 4500
Fat: Around 100g
Protein: Around 350g
Carbs: Around 500g

Here's my typical supplement usage:

Wake up 5:30am: 3 scoops (133g) Real Gains, 2g creatine, 2cups Milk (703cals, 5g fat, 101g carbs and 63g protein)

Workout 6am: water

PWO after shower: 2 scoops (88.6g) Real Gains, 1 scoop whey, 5tbls Dextrose, 2g creatine, as much water as I can fit in the shaker (641cals, 5g fat, 101g carbs(50/50), and 53g protein).

Get to work 45min later: eat, drink water
eat, drink water as much as I can all day and night

Go to Bed: Casein Mix, 2g creatine, Multi-Vit., 6caps Omega-3 from Fish, with 1 cup Milk


Daily water intake: 1-2 gallons

Thermogenic / Weight Loss products you have taken in the past 60 days:
Amount Dosed per day: none

Products Containing Beta Alanine that you have taken in the past 60 days
Amount of Beta Alanine per day None, I did a test with IntraXCell/SteelEdge about three months ago and have been off both products. I am planning on taking a Beta Alanine product again.

Cissus products you have taken in the past 60 days:
Dose per day: never

Supplements You Currently Take:
I am currently taking Protein powders, casein and whey, along with creatine. I am finishing up my batch of waxy maize starch but will be going back to my regime that I described above using dextrose post workout. Also include omega-3 and a multi-vitamin.

What would you be taking DURING your Log?
Would be taking the Incarnate/Leviathan along with the Real Gains, creatine, dextrose, omega-3, and multi-vitamin. Unless otherwise suggested. Would be willing to change timing and supplements to take best advantage of the PAL products.

Why you should be chosen:
I am extremely motivated to do the best that I can in my training and in my life. I believe both go hand in hand and have learned many lessons in my training that has helped me in life and many lessons in life that has helped my training. I do not just workout but go into my training with a purpose and a goal.

I have set many short, mid, and long term goals that I will see through. I believe that the products that Palo Alto Labs offer can help assist me along the path to reach those goals. I like the idea that these products could help with my recovery times, strength gains, and lean muscle gains without adding the fat. As I'm already near my 198lbs class. I need to keep getting stronger and gaining more muscle while also maintaining the same weight.

If chosen I will not let anyone down, especially myself. I will post a daily review journal along with my normal training journal that will show the progress that I am making.


Neither of the following will necessarily null your application:
Prescription Medications (with or without a prescrscription) / Recreational drugs:?: None

Injuries, Medical complications (past and present)? None and hope to stay none.

[jason2459]

Here are my prevoius lifts updated with last weeks max attempts. Last week I planned out a moc meet day. I deloaded the week before and took the week of off. On Friday morning I performed the squat in three attempts, afternoon the bench, and evening the deadlift. Made for a very long and exhausting day. All the better to prepare me for my first meet.

Unequipped - Belt and Wraps only

November 2006 started training for Powerlifting... no starting stats. Just say I was weaker then a 5th grader.

January 2007:
Squat 355
Bench 255
DL 325

March 2007:
Squat 405
Bench 270
DL 385

May 2007:
Squat: 415
Bench 275
DL 405

August 2007
Squat 445
Bench 280
DL 425

[jason2459]

Last Training Cycle before my first Meet

Week 1 (ease back into it)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: GM, GHR, Reverse Hypers, Ab Pulldowns
Thursday: ME Bench: Standing OHP, One Arm DB Press, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 50%, DB Lounges, GHR[, Hanging Leg Raises

Week 2: (Let the growth and pain begin)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: Box Squats, GM Squat, Hypers, Ab Pulldowns
Thursday: ME Bench: 3 board press, DB Flat bench, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box squats 55%, BB Lounges, GHR, Hanging Leg raises

Week 3 (Start the RE cluster training for bench)
Monday: RE Bench: Bench 4sets 80%/85%/87%/90% 2-3m rest between & 5 reps/set w/ 5-10s rest between reps, JM Press, Seated Cable Rows, Face Pulls, Lying DB Tri. Ext
Tuesday: ME SQ/DL: Box Squats, Power Clean, Hypers, Ab Pulldowns
Thursday: ME Bench: 3 board press, incline DB bench, Yates Rows, Bradford Presses, Tri. Pushdowns
Friday: DE SQ/DL: Box squats 55%, Above knee Rack pulls and holds, GHR, Hanging Leg raises


Week 4 (Going oly)
Monday: RE Bench: Bench 4sets 80%/85%/87%/90% 2-3m rest between & 5 reps/set w/ 5-10s rest between reps, JM Press, Seated Cable Rows, Face Pulls, Lying DB Tri. Ext
Tuesday: ME SQ/DL: Below Knee Rack pulls, Power Clean, Hypers, Ab Pulldowns
Thursday: ME Bench: 2 Board Press w/ pause, incline DB Bench, Yates Rows, Bradford Presses, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 60%, Above knee Rack pulls and holds, GHR, Hanging Leg raises

Week 5 (beating my body into submission)
Monday: RE Bench: Bench 4sets 80%/85%/87%/90% 2-3m rest between & 5 reps/set w/ 5-10s rest between reps, JM Press, Seated Cable Rows, Face Pulls, Lying DB Tri. Ext
Tuesday: ME SQ/DL: Below Knee Rack pulls, Power Clean, Hypers, Ab Pulldowns
Thursday: ME Bench: 2 Board Press w/pause, incline DB Bench, Yates Rows, Bradford Presses, Tri. Pushdowns
Friday: DE SQ/DL: DL 60%, Above knee Rack pulls and holds, GHR, Hanging Leg raises

Week 6 (ease back a bit)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: GM, GHR, Reverse Hypers, Ab Pulldowns
Thursday: ME Bench: Standing OHP, One Arm DB Press, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 50%, DB Lounges, GHR, Hanging Leg Raises

Week 7 (Full throttle again)
Monday: RE Bench 4 sets 80%/82%/84%/86% 1-2m rest between & 5-10reps/set with 5s rest between reps., DB Flat Bench, Pull ups, Tate Press
Tuesday: ME SQ/DL: Low Box Squat, Demil Deads, Pull-Throughs, Hypers, Standing Ab Pulldowns
Thursday: ME Bench: 1 Board Press w/ pause, Pendlay Rows, Seated DB Clean and Press, Tri. Rope Push Downs
Friday: DE SQ/DL: Box Squat 50%, Sumo SLDL, GHR, Hanging Let Raises

Week 8 (Home stretch)
Monday: RE Bench 4 sets 80%/82%/84%/86% 1-2m rest between & 5-10reps/set with 5s rest between reps., DB Flat Bench, Pull ups, Tate Press
Tuesday: ME SQ/DL: Low Box Squat, Demil Deads, Pull-Throughs, Hypers, Standing Ab PullDowns
Thursday: ME Bench: 1 Board Press w/pause, Pendlay Rows, Seated DB Clean and Press, Tri. Rope Push Downs
Friday: DE SQ/DL: Box Squat 50%, Sumo SLDL, GHR, Hanging Leg Raises

Week 9 (Deload)
Week 10 (Rest/active recovery)
October 27th Meet.

[jason2459]

Week1 one of training is done with. Had a pretty bad cold going into this week. Here are some things to note.

Week 1 (ease back into it)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: GM, GHR, Reverse Hypers, Ab Pulldowns
Thursday: ME Bench: Standing OHP, One Arm DB Press, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 50%, DB Lounges, GHR, Hanging Leg Raises

Hit a Arch Back GM PR of 320 lbs for a triple.
Hit a Standing BB OHP PR of 140lbs for a single.
Rest of the week was just taking it easy. Next week and going forward will be all out war.


My normal training log and this one is now fairly synched up. Will be starting the Leviathan/Incarnate combo this coming Monday and will get pictures up on Sunday to start the contest.

[jason2459]

Here I am! I am not a bodybuilder nor will I ever want to be. I'm to lazy to even attempt to diet down like they do. My goal here is to get bigger and stronger while keeping that fat down some what. I don't see myself eliminating it. But I may just come out of this with a few lines of definition?

Here's the paper...


Me holding the paper...


Here's you're one shot of ever seeing me come close to a pose....


My leg...

[jason2459]

Week 2/ Day 1

Muscle soreness 0 - 5 (0 none .... 5 feels like it just ripped off my bones)
3 (hams and glutes still sore from last friday's DB lounges)

Joint pain 0 - 5 (0 none ... 5 I need some plastic joints installed)
2 (knees fine but right shoulder still hurts in the mornings)

B/W:197.1

Time to complete workout:
30m

DE Bench
Bench 66%
1xseveral@bar
1xmany@135
1x5@185

8x2@185 (3 different grips)

Damn these felt good, fast and smooth. That's the most weight I've done with some decent speed. Wish I brought in my camera because I feel like I've finally found a setup to get a good tight arch with some leg drive. At least I felt like I got my stomach higher but I definitely got more leg drive in. I've been trying to get my feet closer but today I spread them far out.


Assistance

Front/Side/Rear Combo Raises w/ plate pinch
4x8@25 (2 10's and 1 5)


Shoulder rotation stuff for the cuffs
4x15@15

Lying DB Tri. Ext.
4x10@40


Comments
Finished up the dining room for the most part. Drywalling done, Ceiling and walls are all painted, new light fixture, crown molding is painted and mounted. Just have to do some small paint and nail touch ups here and there. Relaxed in the pool and did some swimming. That really helps these old muscles recuperate.
Today is my first day of taking the Incarnate/Leviathan stack from Palo Alto Labs (PAL). Got sponsored for the next two months leading up to my first meet which is awesome. The next two months I want to get as thick and as strong as I can and blow away my previous PR's on meet day. I'm hoping the two together will help with quicker recuperation times, reduce muscle soreness, reduce joint (knee/shoulder) pains, and help build some muscle mass while keeping the fat down to a minimum as I'll be bumping my calorie intake back up to 5000+.

[john123131]

Jason good luck my friend, welcome here, and if you need anything leme know.

Great detail, looking forward to seeing your results.

john

[xjsynx]

Nice....

[jason2459]

Thanks, I'll try and be as detailed as possible. If there are any questions about what I'm doing let me know.

[jason2459]

Today's Gorging of Food!

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Rice, fried, with shrimp ( 2 cup ) 640 23 83 23
Ground beef, lean, cooked ( 8 oz, cooked ) 604 41 0 55
Mustard ( 2 teaspoon ) 7 0 1 0
Tomato catsup ( 2 tablespoon ) 31 0 8 0
Oats, raw ( 2 cup ) 622 10 109 26
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 4 6 oz container ) 344 1 55 30
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
Chicken Divine ( 1 serving ) 285 10 8 31
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Omega-3 Fish Oil by NOW ( 3 serving ) 54 6 0 0
Total 5115 123 591 409

[jason2459]

One thing I forgot to put down. Here's my dosing of the stack.

Dosing

Incarnate:
Take three caps of the Incarnate Pre- and Post workout along with my normal pre/post workout shake on training days. Non-training days three morning and three in the evening.

Leviathan:
My pre workout shake has a lot of maltodextrin in it and my post will be a lot of malto/dextrose I wont be taking it then. Plan on taking it probably 45-60m after that and 60-90m before my morning snack/meal. Then again in the afternoon. 45m after lunch and a good 60-90m before afternoon snack/meal.

Starting off with 1 cap each serving and working up to 2caps each serving daily.

[jason2459]

Week 2/ Day 2

Muscle soreness 0 - 5 (0 none .... 5 feels like it just ripped off my bones)
1 (hams and glutes still sore from last Friday's DB lounges)

Joint pain 0 - 5 (0 none ... 5 I need some plastic joints installed)
1 (Third week of rotator cuff work and it's starting to feel better)

B/W:196.7

Time to complete workout:
45m

ME SQ/DL
Box Squat
1xseveral@bar
1x5@95, 135
1x3@165, 185, 225, 275, 285, 315, 365, 385, 405
(Belt Up)
1x2@415 PR!
1x1@435
1xmiss@455

435x1 - http://ironscene.com/view_video.php?...11eac455b186e5
455xmiss - http://ironscene.com/view_video.php?viewkey=2126320804

Felt like puking just standing there in front of the 435 and walking it out. I kept thinking don't puke over and over again. I feel like I really should have went for a triple at 415 right after I racked it I was pissed that I didn't go for it.

Supplemental
GM Squat
4x8@225

http://ironscene.com/view_video.php?...ac46aa6285ba69

I normally absolutely love the GM Squat but not for reps and not right after doing an ME Box squat, HOLY SH*T!! Got a little upchuck action in the third set about half way through but I chugged it back down and kept going. IS THAT GOOD ENOUGH FOR YOU BRIAN!! B)


Assistance
Hypers
3x10 with a blue band

Couldn't do a fourth set. Entire posterior chain was done.

Standing ab pulldowns
4x12@70

Video from a previous session. Someone wanted the link for it again - http://ironscene.com/view_video.php?viewkey=886712600

Comments
Felt pretty tight in my hams/glutes last night so I mowed part of the lawn with weights just to loosen up a little. Just did the front yard and will leave the rest of the yard for tonight or tomorrow to loosen up again after this workout. Scared I was going to go to bed really late last night because I got my winning team drafted for fantasy football but it got done by 9:30pm and was able to be in bed by 10pm. On the late side for me but not to bad. I was really ready to go heavy and hard today as it seems like it's been a long time since I've really pushed it.

[jason2459]

Today's Gorging of Food!

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 2 cup ) 622 10 109 26
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Rice, fried, with shrimp ( 2 cup ) 640 23 83 23
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 4 cup ) 488 2 78 42
Mixed nuts, NFS ( 0.5 cup ) 438 40 15 12
Chicken, boneless, NS as to part, roasted, light or dark meat, skin not eaten ( 12 oz, boneless, cooked, skinless ) 633 25 0 96
Olive oil ( 1 tablespoon ) 119 14 0 0
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Micellar Casein, Pure - TrueProtein ( 1 serving ) 110 1 0 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Omega-3 Fish Oil by NOW ( 3 serving ) 54 6 0 0
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 5103 135 593 383

[jason2459]

Week 2/ Day 3

Muscle soreness 0 - 5 (0 none .... 5 feels like it just ripped off my bones)
0 before workout 3 right now (Chest & Tri's)

Joint pain 0 - 5 (0 none ... 5 I need some plastic joints installed)
3 Shoulder acting up again in morning


B/W:197.6

Time to complete workout:
46m

ME Bench
3 Board Press
1xseveral@bar
1x5@95, 115, 135
1x3@165, 185, 205, 225, 255, 275
1x2,miss@295 PR!!!
1xmiss@315
1x1@305 PR!!

295x2,miss PR - IronScene - Powerlifting & Strength Videos
315xmiss - http://ironscene.com/view_video.php?viewke...64edf2f3e1675fc
305x1 PR - IronScene - Powerlifting & Strength Videos

THAT FELT GREAT!!! I wanted to know what I could do with three plates and decided to load it up. Got almost an inch up and completely stalled. I wasn't about to stop there though. I still felt a PR coming on. So, went back down to hit 305 for a single.


Supplemental
DB Flat bench press
1x8@80, 90
1x4@100

First time I've ever used a 100lbs on the DB flat bench. My chest and Tri's are completely depleted from this and will be letting me know how pissed off they are at me for the next few days I'm sure.

Assistance
Lat Pulldowns (Last week of this P****Y crap)
1x15@180
1x8@220
1x6@260

V-bar Tri. Pushdowns
3x8@90
1x4@90 BURN BABY BURN!!!!! I can barely push anything right now.


Comments
DAMN IT I'M PSYCHED!!!! I can't wait for the next three weeks and try out the RE Cluster cycle. I was scared I wouldn't have enough energy going into this morning but of course just thinking that this morning I got mad at myself and told myself I have no excuses not to give it everything I have today and stop the BS!! I've been so down on myself about the bench and mentally blocking myself from improving like I should. Screw that!!! I'm going to hit a 400lbs bench. I WILL get over 300lbs this next year.

As for the energy thing I was up WAY to late last night. I did some weighted mowing push/pulls yesterday after work to loosen up. Felt great. Then went in to take a shower down in the basement bathroom and there is this old light fixture in there that has a pull string. Well, the pull string broke so that prompted a rewire job and installation of a light switch. Wouldn't have been so bad and could easily have had it done in under 2 hours. BUT the previous owners had done some really bad boched up wireing job previously. I'm talking scary stuff like using Duct Tape for electrical tape and exposed wires. So, I stripped out the entire line from the breaker to the bathroom and redid that circuit. Didn't get to bed until somewhere between 12 and 1am. Sweating l ike a pig with a headlight on with arms and shoulders burning from working over my head. Good ol' 1890's home.