Pre-Contest Weekly Log

[Doss]

Tuesday was my last heavy day for a week - decided that it would be a good time for a deload as I think I was starting to overreach a little bit. For the next week I'm going to be utilizing some German Volume Training Principles and introducing a little more cardio into my routine.

I've also been keeping carbs under ~50g day, all coming as by-products of my shakes and from almonds/cottage cheese. I'm definitely feeling like a zombie, but I'm refeeding Monday and I'm looking forward to that.

Thursday I did:

10x10 Back Squats 90 second rest intervals. (wicked hard. chose a weight that was a little heavy but was too stubborn to dial back. Got all 100 reps, just did some breathing between the last reps on the last 4 sets)
10x10 Laying Leg Curls. 45 second intervals.
10x10 Hanging Leg Raises

Today:

10x10-5 Overhead Press/Lateral Raises (10 OH Presses with 5 raises on each side. No rest between the two. 60 second rest intervals.)
10x10 Rear Delt machine/Rear Delt DB Row. 45 second rests.
10x12/12 Standing DB Curls/Rope Pushdowns. No rest between sets.

I'll go in for fasted cardio tomorrow morning at 6 am, but otherwise it's a rest day.

Sunday is deadlift speed work around 50-60% of my max, also calf hypertrophy and posterior chain work. I won't do 10x10 with deads, but will with 1 exercise each for calves, hammies and lower back.

[chedapalooza]

Nice! Love some gvt

[Doss]

Will update soon. Took a deload week as I came down with strep throat, but today was my 2nd day back going heavy and I feel better and am stronger than before my break. Just tired as a hell from such low carbs. They've been <30g for the the last week or so.

[EBF Inc]

You have enough to run through to competition

[Doss]

Sunday:

Deadlift Speed work, deficit deadlifts.
10x10 Leg Press/ Laying Leg Curl
SLDL working the lower back 3x12

Hanging Leg Raises 5x12
Hanging Knee Raises 5x12
Swiss Ball Rollouts 3x12

Monday:

10x10 Incline Press/Incline Fly 60 second rest intervals
10x10 Skullcrushers/Seated French Press Superset 45 second rest intervals (really pumped the long triceps head)

Tuesday:
10x10 Bodyweight Neutral Grip Pull Ups
5x12 Hammer Strength High Row
10x10-8 Barbell Curl/Concentration Curl SS

Wednesday:
Just cardio

Thursday: Back to going heavy

Squats : Pyramided up to a new PR for 3RM. Probably around 7 sets of 15/13/12/10/8/6/3 reps
Hack Squat : 3 sets of 8-10 reps
Leg Press: 4 sets of 12-18 reps
Walking Lunges: 4 sets to failure w/ 60 lb DBs

Friday:
Rear Delt Machine Flies: 4 sets of 8-12
Arnold Presses: 4 sets of 10/8/6/4
Rear Delt DB Row : 3 sets of 10 reps
DB Side Laterals: 3 sets of 8-10 reps 30 sec. rest intervals.
Ultra-slow DB Presses: 3 sets to failure 5 second eccentrics/5 second concentrics

Seated Recline DB Curls: 4 sets of 14
Standing Narrow Grip BB Curls: 3 sets of 6-8
Spider/Preacher/Concentration Giant Set 4 times for a wicked pump. (Best bicep pump I've had in my lift. Looked/felt ridiculous)

Narrow Grip Bench Press: 4 sets of 10
Skullkrusher/French Press Superset: 3 sets of 10-6. (I use a weight that allows me 12-14 skullcrushers, but stop at 10, sit up, and do overhead french presses with it for the last 6 reps or until failure)
1/3 Rep Pushdowns - 4 sets of "15s" like 21s.
Full ROM Pushdowns - 2-4 sets of 15-20 for a pump.

Saturday:

This morning I felt great so in addition to cardio I did:

Neutral Grip Pulldowns - 4 sets of 12 working up in weight
1-Arm DB Rows - 3 sets of 10 working up in weight
Cable Pullovers - 4 sets to failure working up with this as well.

I've been doing 30 minutes of cardio on the stairmaster twice daily for the last two weeks. Between that, the AAv2, carb restriction and eating super clean, I'm probably as lean as I've ever been. I was planning on doing my trial run for my show prep next weekend, but some family will be visiting so I've decided to push it back a week.

This means in 2 weeks I'll have some pictures up in what will hopefully be fairly close to contest condition!

@EBF Thanks again, guys! I'm loving the product.

[THOR 70]

Great log man. Very informative and hope you
Crush the contes!

I'm just curious about why you include the whole milk in your morning shake? Cause you already have great carbs/fat in there.

Not calling you out just trying to learn.

[3clipseGT]

Great detail man. AAV2 is definitely a solid product.

[Doss]

Great log man. Very informative and hope you
Crush the contes!

I'm just curious about why you include the whole milk in your morning shake? Cause you already have great carbs/fat in there.

Not calling you out just trying to learn.

I've actually cut dairy out of my diet completely at this point, but during phases when I'm trying to grow I use the whole milk for the extra calories. I feel like it keeps my appetite up for the day if I get in a huge load of calories during the first meal of the day.

Dairy messes with my complexion a little bit, though, and I'm trying to clear my skin up as I get ready for the show, so it's out with the milk for the next 4 weeks!

[Doss]

Depleted and tired. Will update log and post up some progress pics tomorrow! Overall doing well, but feeling pretty flat because of lack of carbs. Had nothing but tilapia, spinach, broccoli, and chicken breast for the last 3 days.

Check back in and give me some feedback tomorrow if you would. 21 days until my first show!

[EBF Inc]

Depleted and tired. Will update log and post up some progress pics tomorrow! Overall doing well, but feeling pretty flat because of lack of carbs. Had nothing but tilapia, spinach, broccoli, and chicken breast for the last 3 days.

Check back in and give me some feedback tomorrow if you would. 21 days until my first show!

Boring diet but will be that way till the comp. looking forward to the progress pictures

How do you like the product. You in week 5 or 6 right?

[mattys4]

subd. looking forward to seeing some pics tomorow. Lovin this thread Im 10 weeks out from my first show this has been a helpful read

[Doss]

[Doss]

[Doss]

[Doss]

3 weeks out, and I feel alright. Mainly in a battle to hold onto size as I've probably lost around 8-10 lbs of muscle since beginning my cut. Weighed in at 184.5 this morning after dropping about 3 lbs of water in the last day or so using Xpel and some other techniques. Thanks to A. Burns for his help with water manipulation - I wasn't quite as diligent as I should've been leading into this weekend as work was a little hectic and I had a family reunion earlier this week.

Just going to hammer on my weak points (chest, hammies, calves) for the next 3 weeks and see if I can bring them up just a hair in the time I have, otherwise my goal is just to keep shedding the BF. Looking to lose about 2% more in the next 3 weeks between increased cardio and more precise diet.

I'd appreciate some feedback! I know I need to work a bit on my posing, but I've got 1.5 hours set aside each day for the next 3 weeks for that and I'll be training posing with my coach for the first time starting next week so I'll have some expert guidance.

(It's my first show, be gentle )

[EBF Inc]

You look great! You got this no problem

If you don't mind I think it may help mattys4 if you post your diet and dosing regimen

Keep up the good work sir. Glad I was able to support you on this adventure!

[mattys4]

You look great! You got this no problem

If you don't mind I think it may help mattys4 if you post your diet and dosing regimen

Keep up the good work sir. Glad I was able to support you on this adventure!

Yes please do if you get some time I could use the help. You look awesome man, your looking huge too at ~185. You got this.

[Doss]

Yes please do if you get some time I could use the help. You look awesome man, your looking huge too at ~185. You got this.

Since the first of July (so for about 4 weeks) I've only been having carbs 1-2 days per week depending on how I felt mentally - if I was feeling pretty good and didn't need the little boost that comes with the carb up I'd skip that day and stick to my base diet which is this:

6 am - Protein Shake: 2 Scoops Pure Protein Powder, 2 tablespoons plain greek yogurt, 12 oz water

7:30 am - 10 egg whites

I usually have my first training session around 9 am.
Between my weight training and my 45 minutes of cardio I have another shake with 2 scoops of protein - Usually around 10 am.

At 10:45 I usually eat about a pound of tilapia and either 3 cups of baby spinach or 2 cups of frozen broccoli.

12 pm - 1 lb 95% lean Piedmontese hamburger grilled so the fat drips out, then fried with 3 whole eggs + another 3 cups of spinach

1:30 pm is usually another protein shake

3 pm is either 1/2 lb fish or chicken with 1-2 cups of broccoli.

6 pm is usually my last real meal. Usually 7 egg whites, 4 whole eggs, 2 cups of spinach and whatever meat I have some extra of all whipped up and made into an omelet.

I go back to the gym at 8:30 pm and again, after my weights, I'll have a protein shake, do some light cardio (15-20 minutes on the stairmaster) and go to bed a little hungry.

On carb days I usually add a cup of quinoa to each of my big meals and if my will is weak I'll throw some dressing on my baby spinach. As far as seasoning goes, I'm only starting to shy away from sodium this week but otherwise I've been using whatever tastes good and has 0 calories. Keeps the tilapia and chicken breast from driving me nuts.

I'm supplementing with Vitamin E, Niacin, lots of fish oil, glutamine, BCAAs, Mega Men's Multivitamin and melatonin (only before bed) taken 3 times per day at 2X the dosage listed on the bottle.

I'm also using EBF's AAv2 fat burner (which is an awesome product) and dosing with 3 caps taken 3 times per day. I experimented a little with the dosing and this is what I feel is working best for me. Definitely is helping with bodyfat. Thanks again EBF!

Hopefully that will help you out a bit! If you have any other questions, don't hesitate to ask - thats what the forum is for!

[mattys4]

Hey thanks man. Im doing my first comp oct 6th so 10 weeks from today. So diet, training and supplementation has really got to be on point soon.
When did you start the 2 a day training Ive been thinking about that but dont want to add it in too soon. Your diet looks great, Im going to drop about 50 carbs a day this week, see how I respond then maybe drop another 50 the following week.

[Doss]

Show is a week from tomorrow. Workouts haven't really changed, the only real difference is that strength is down a little bit so I've been having to dig deep to power through the workouts. Increased volume just a bit (more sets vs reps) and cardio has been a b!tch and a half with no carbs. Very excited for a big carb up tomorrow, then going 0 carbs until I begin carbing up towards the show on Thursday. Planning to go about 400g/300g/200g Thursday/Friday/Saturday.

Bodyfat keeps going down slowly, which is the main thing keeping me on the stairmaster everyday. I'm picking up new striations in the lateral head of the tricep (No Jeff Rodriguez, though) and I'm seeing some striations in my both my vastus medialis and lateralis. Separation in the hamstrings are coming out and the different heads of the gastrocnemius are split with some veins popping out when I trained legs last.

Just wishing I had a little more mass on my legs - found that most of the bodyfat I was holding was on the legs and they're not quite where I want them. Will post contest pics when I get them! Thanks again for all the support.

Pardon any rambling - I'm a little fuzzy from carb/fat depletion.