Jdg's 26 Week Prep

[jdg76]

Alright guys and gals I've decided once again to try to compete. I competed back in 2010 Bbing at a very light, but ripped 143lbs. I know, crazy huh? Considering I am 5'8" I was way to light. I am sitting around 208lbs and I am guessing 12-14% BF right now so I have put a lot of size on over the last 4 years. I have a lot coming up the next few months, state boards, new job, etc, so I am going to need a push to stay in line with my goals.

For those of you who haven't followed along any of my logs a little about myself. I am 38yrs old going on 21 , married and have 3 boys, ages 14,13, and 7. For those of you with kids you know things can get crazy sometimes, with school activites, sports, and just family time, sometimes I am at the gym at weird hours, but I normally seem to make it. Right now I am unemployed, but taking my state boards this Wednesday, and hoping with in a few weeks to start a new career. I graduated from PTA school last fall and haven't quiet been able to pass my boards yet. This is it though, I am tired of taking them, so I WILL pass it this time!!

I have been increasing my calories lately. Over the last few days I have bumped them up to Cal 3,761 F 95.1 C 424.1 P 263.3. That is four meals, post workout carbs (Karbolyn) and a protein shake with oats. All the norm foods, chicken, beef, fish, potatoes, rice, eggs etc. It has been pretty hard to get everything in so I may miss a meal here and there.I will try to list my macros everyday so you can see where I am at. It's kinda funny the last few days I have been upping them, but have dropped a few lbs?
I am doing what I can to build over the next 8 weeks, then start slowing cutting for 16 weeks until my show April 4th. Right now I doing a very simple routine. It was put together by a friends trainer. 3 day on, 1 off, 3 days on. I actually felt like I was't doing enough on some of the days so I have added a little in. I am on a few different "supps" so I may add more in, depending on my recovery ... anyway I will post the workouts up daily and maybe get some opinions. This is my third week of this routine and my strength is shooting way up.

I'll get noodz and measurements up with in a few days. There won't be much food porn because I eat pretty basic and not much to show haha. Maybe a cheat meal here and there. I will throw up some vids here and there though. I have also decided with my new career I need to be a little more descrete about certain supps I am using. If you are interested in what I am taking you are welcome to pm me


Starting Stats:

R. bi- 17"
R. Quad/ham- 25"
R. Calf- 16 1/2"
Stomach around belly button- 35 1/2"


START UP PICS POST #29

Hope to see everyone follow along. IF you have any questions or suggestion feel free to post them!!!

Let's do this!!!!!!!!

 

[love2liftkat]

First!!!

 

[smike]

I'm in. I want to see what someone my age can do.

I hope everything works out fine with your job.

 

[turff49]

I'll be following along on this!

 

[RegisterJr]

I'll play.

 

[jdg76]

First!!!

The goodlookin' women are always first, correct?

I'm in. I want to see what someone my age can do.

I hope everything works out fine with your job.

Ah, age is just a number man. Never think that it can hold you back!!

And thanks, but I have to pass my boards Wednesday first before I go job hunting.

I'll be following along on this!

I'll play.

Thanks you guys for following.

My leg workout will be posted up in a few minutes.

 

[jdg76]

Leg Day


Always fun doing legs. Thought I would have to cut it short because my wife got called in early this morning and got off early. Well she was wanting to rest so asked if I could pick up the little guy from school. Luckily I finished my workout in time to get him without cutting it short.


I normally do calves first. Only because when I get done with legs I don't feel like doing much else haha.

Leg press calf raises- 30 sec rest
6 plates total 5 x 20

After watching Bpak do these I started following his advice a few weeks ago. Even if you don't go to failure your calves are still sore. He suggests at full dorsiflexion pulling your toes towards you to get that last little stretch, then in full (planter) flexion pushing all the way on to your toes if you can. Next time you do calf raises when you get in full flexion, stop and then try to push a few inches further, I bet you can You will feel the full contraction in your calves. It has made me slow down doing calf raises thinking about both extremes to make sure I hit full ROM. My calves were sore for 3 days last time!

Squats- 5x5 1-1.5 min rest
365 5 x 5

Leg extensions- Pyramid reps with 2 drops, 1 mins rest
110 x 15
130 x 12
150 x 10
170 2 x 10
Drop 140 x 6
Drop 110 x 6
My quads were on fire!!!!

Standing leg curls- Modified using leg extension machine
3 x 8

Lying leg curls- 1 min rest Pyramid weights up and down
110 x 15
120 x 12
130 x 10
140 x 8
130 x 10
120 x 12

That's it. Even though its only a few exercises I had a hard time walking to the truck today.


Here is a few vids to get this log started.

1st one is the first and last set of the 5x5 squats. I'd like to be doing sets of 405 by Dec

[video=youtube;jFTf7qCRmG0]http://youtu.be/jFTf7qCRmG0?list=UUmx__hK9tFyX fd27U7GdjDw[/video]

I may stay at this weight for another week or two and work on my form a little before going on up.

This video is my modified version of the standing hamstring curls haha. We don't have a machine so I have to improvise

[video=youtube;HUkm5dKu61E]http://youtu.be/HUkm5dKu61E?list=UUmx__hK9tFyXfd27U7GdjDw[/video]




Ok, funny for the day. When I got home I was warming up some food and put two cups of rice on my plate. My wife's eye about came out of her head as she says "You going to eat all of that??!!" haha. Since I increased my cals she can't believe I am able to eat as much as I am. Granted it is hard sometimes, but I just make myself do it. Once I get all my meals in today I will edit this with my total cals.





Macros for today. I added an apple and peanut butter so it put me a little higher.

Calories 4,026 F 111.3 C 447.3 P 271.7

 

[RegisterJr]

I'll have to watch the vids later. Only audio is available at this time.

Good info on the calf raises!

 

[jdg76]

I'll have to watch the vids later. Only audio is available at this time.

Good info on the calf raises!

Really, only audio? It works fine here? :dunno:

And it has made a difference with my calf workouts. Hopefully I'll see the difference in size too haha.

 

[RegisterJr]

Really, only audio? It works fine here? :dunno:

And it has made a difference with my calf workouts. Hopefully I'll see the difference in size too haha.

The first video is working for me now. You made them squats look easy.

 

[love2liftkat]

Heck of a way to start the log! Awesome workout! Great tips on calves and videos too! Oh btw good luck on your boards!! You're gonna do great!

 

[tyga tyga]

Subd

 

[wasme]

....found it! And already have some reading to do!

 

[jdg76]

The first video is working for me now. You made them squats look easy.

Not easy enough, you couldn't see my facial expressions haha.

Heck of a way to start the log! Awesome workout! Great tips on calves and videos too! Oh btw good luck on your boards!! You're gonna do great!

Thanks Kat!! I'm a little worried about taking it, but whatever happens, happens.

Subd

Thanks tyga. I have to get a few tips from ya on prepping as i go along...so start talking!! LOL

....found it! And already have some reading to do!

Sweet!! Good to have ya along for the ride!!


You all have any questions or comments don't be afraid to post them up. I am always up for constructive criticism .

 

[jdg76]

Well I said not much food porn but made up some seasoned baked potato wedges tonight

And the damn things just put me over 400g carbs for today!!

 

[BigRed1974]

In!! to follow along this journey

 

[jdg76]

I updated original post with stats, no noodz yet though

In!! to follow along this journey

Thank you sir. I skimmed through your log yesterday, I need to sub to it..

 

[love2liftkat]

I updated original post with stats, no noodz yet though

Well, hurry up already!

 

[jdg76]

Well, hurry up already!

You have my PM pics :sigh1:

 

[BigRed1974]

It will be good to have you along as well in my log. Starting up a new workout and cycle on Thursday.

 

[jdg76]

Back and bis today. Today is my last day of the 3 days on. I am taking my State Boards tomorrow, but it is an off day anyway so it won't matter.


Wide-grip weighted Pull-ups- 10 sets 3
BW+ 25# 8 x 3

Seated close grip rows- was supposed to raise the weight to 200 and accidently put it on 220. Oh well it worked
220 4 x 8

DB shrugs- 4 sets 20
80's, 85's, 90's, 95's

Barbell curls- supposed to be 6 sets
80 5 x 12

Rope grip cable curls-
110 3 x 12


I have been working my way up to 10 x 3 with weighted pull-ups. My elbow gets to bothering me everytime I do any more than body weight. Friday I got to 6 sets then had to finish off the next 4 unweighted, so today I did some real light tricep exercises to warm up my elbows some. It seemed to help a little because I made it to 8 sets before I had to quit. So just like Friday I am icing it right now.
It will be a whole lot more taxing but I may go into doing 10 sets of DL's instead of pullups. I want to width pull-ups will give me, but Deads will hit it good too I am eating like a mad man so I should replinish whatever I use up lifting haha.

 

[wasme]

Good luck with the exams!

 

[jdg76]

Good luck with the exams!

Thanks. It's a 4 hour , 200 question test. Haven't done to well before so we'll see...

 

[love2liftkat]

Saying a prayer for you tonight!! I'm sure you'll do just fine this time!

 

[wasme]

Well good luck to you! Don't think about past efforts, focus on the task at hand - yours for the taking!

 

[RegisterJr]

You've got it in the bag brother.

 

[throneof]

Following

 

[jdg76]

Thanks for the encouragement everyone!! That test was hard as hell!!! I swear if I was a nurse I could of passed it, and it was supposed to be a PTA exam. There was stuff on there I had never even heard of.... oh well, I will know next week how I did.

Following

Thanks man! Glad to have you along!

 

[jdg76]

Start up pics.

 

[BigRed1974]

Looking good brother!

 

[jdg76]

Looking good brother!

Thank you sir!! I was half asleep when I took them this morning haha.

Still got some size to put on, I am not sure what BF I am? I am guessing around 13-15% ?? Any ideas anyone? I am 208lbs this morning but still want to put some more size on before cutting. I would like to come in at the top of middle weight which tops out at 176 1/4. I am sure I can make that class, just not sure where I will end up.

 

[tyga tyga]

Looking good. Stayed relatively lean with packing on that mass!

Giving your bro a run for his money eh?

 

[jdg76]

Looking good. Stayed relatively lean with packing on that mass!

Giving your bro a run for his money eh?

Haha I'd like to!! He's about 3" shorter than I am, about 6% leaner and 8lbs heavier :yikes: So hoping he comes in Light Heavy and me in middle

 

[jdg76]

Give me a bit and I will show you guys a pic of when I competed in 2010. I competed in bantam weight though at a tiny 143, so you have to promise not to laugh!! haha

 

[jdg76]

2010 Bantam Weight 143lbs

 

[BigRed1974]

You were shredded!
I would agree with your bodyfat being around 13% right now

 

[love2liftkat]

Looking great!! You were definitely shredded in your last comp! Can't wait to see what this year brings!! Lots gonna be great!

 

[jdg76]

You were shredded!
I would agree with your bodyfat being around 13% right now

Looking great!! You were definitely shredded in your last comp! Can't wait to see what this year brings!! Lots gonna be great!

Thanks!!
Ya I am very excited to see what i look like on stage now. I should be around 30+/- lbs heavier this time

 

[turff49]

Looking stoked there man. Great symmetry!

 

[RegisterJr]

Looking good there JD! You've put on some delts over the years.

 

[jdg76]

Thanks guys!!


Had a hell of a good workout tonight. Except for a little strain in my back. I'll get to that in a bit...

Back-Tris- Shoulders

Flat BB bench- 10 sets 3, changed it up and pyramid weights up tonight, 1 min rest between sets
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
325 x 3
315 x 3 x 2
Drop
225 x 12

Dips- triceps 6 sets 10 1 min rest
BW +35lbs 6 x 10

Cage Press- Meadows routine 1 min rest
75lbs x 20
95lbs x 15
105lbs x 12
115lbs x 10
125lbs x 8
135lbs x 6
115lbs x 10
95lbs x 15
75lbs x 20

SWOLE!!!!!!

Reverse Pec Dec- 3 sets 25
90 3 x 25

HOLY swoleness batman!!! LOL My shoulders were on fire and looked like I was 5 feet wide. Veins were poppin all down the front of them which even had my arms more vascular than normal tonight.

I stopped at 8 sets on my bench and just did a drop set. We have to bench in the squat rack, yes I said the squat rack (actually a power rack). There is no actual benches at our gym. Well the setting I have to use is about 2 inches to high. I am fine until I get to pushing real heavy weights. I had help getting the 325lbs off and tried the 315 by myself. That is when I strained my back. I barely got it up off the latches and then was way unsteady when I did. It don't seem to be bothering my now so hopefully I will be ok. My buddy is moving back to town tomorrow so I will have a good spotter for now on.


Time to EAT!!!

 

[jdg76]

Also I'm positive 325x3 is a pr. My 1RM was 335 from last summer.

 

[RegisterJr]

Very nice PR. Lemme get some of that strength...

 

[BigRed1974]

Solid workout! Pushing some good weight

 

[jdg76]

Got a little kink in my back this morning. Nothing severe but when I turn a certain way I can feel it. I'll see how I do today at the gym, supposed to do squats. If that don't work I will have to change up my rep scheme and use the press. We can only put 14 plates on the leg press which isn't enough weight to do sets of 3....

Very nice PR. Lemme get some of that strength...

No problem, sending some your way

Solid workout! Pushing some good weight

Thanks BigRed!

 

[wasme]

Nice job on all those cage presses...

 

[jdg76]

Nice job on all those cage presses...

They had my shoulders lit up!! Felt strong on them last night though so I just kept going

 

[jdg76]

Leg day again!! Not sure about this heavy twice a week stuff haha. As long as my joints hold up. BTW my back didn't give me any problems so I must not of injured it that bad.
I did things a little different today on my squats. Instead of just doing 5 sets of 365, I started at 315 and added weight going up each time.

Squats- 5 x 5
315 x 5
335 x 5--- belt
355 x 5----belt
375 x 5 ---belt and knee wraps
395 x 5----belt and knee wraps

Leg extensions-
120 x 15
140 x 15
170 x 10
190 x 10
230 x 8
250 x 8

Standing leg curls-
40 3 x 8

Lying leg curls-
120 x 15
130 x 12
140 x 10
150 x 8

Leg press calf raises- 3 x 10 30 sec rest
2 sec pause at full contration
4 plates 3 x 10

Single leg press calf raise- 30 sec rest
150 3 x 15 each leg


Recorded my last set of squats. Figured as I am going heavier I will record them and you all can critique them as needed


I had to re-rack the weights the first time. You can't really tell but I was off a little and the bar leaned to the left some, so I re-adjusted. Then my knees were a little shakey on the first few reps haha.




[video=youtube;Og-aOoCsTdY]http://youtu.be/Og-aOoCsTdY?list=UUmx__hK9tFyXfd27U7GdjDw[/video]

 

[RegisterJr]

Throwing some weight around today. Squats looked too easy...

 

[wasme]

Nice vid... agree with Thomas.. you made that look like childs play.