20-year old IFPA Pro Natural Bodybuilder Puts Asteroid Stack to the Test

[DieHards77]

Not only de we support each other here, we feed off each other.. idea's, motivation, and inspiration. That's what winners do.. they stick with other winners.

I totally agree with DW. I am fully expecting your next workout post to have another PR in it to motivate me to new PRs. If not yours, then Borobulker or DW, there are so many good logs going on right now and everybody is just smashing it. We all just keep moving on getting more intense and more weapons in our arsenal from reading others posts. Love it!

Now post up the new PR DieHard, I know you hit another 1, hell maybe 2. :cheers:

Hey guys, we are enjoying the heck out of his log how about building up this guys rep a lil? May be new to the board but he is definitely not a newbie, let's get his rep up so people realize he knows what he is talking about.

Sorry DieHard not trying to pimp you out... LOL

Thanks a lot guys, i feed off the support here. My pr's are just as much yours because your guys words are the fuel to my fire. Big things are coming in the future I can guarentee it you guys.

i AGREE WITH MR.KLEEN. its been a minute since if been on the log but i've been properly brought up to speed and i think everything looks great so far!!! Gratz on these work outs and keep up the good work. . .SAY YES TO ALL NATURAL COMPETITORS WOOO HOOO!!! :cheers:

Yea BUDDY!! The only reason there are limits to what a naturals can achieve is because someone set those limits, im here to prove them wrong!

 

[DieHards77]

11/10 -back/traps/calves
Well I've been studying all morning for a test I have at 4:25 and no better study break than a back workout!

1. Cg lat pulldowns
220x10
230x10
240x10

2. Deadlifts
185x10
245x8
295x6
375x6
405x4
405x5

3a. Pullups
45 x 6(3)

3b. Standing calves
380x10
420x10

4a. Hammer Strength low row
270x10
280x9
280x10

4b. Donkey claves
Rack x10(3)

5. Rack chins
105x8
105x10
105x8

6. Cybex row machine
-I've neve done this before but god damn I like it. *It isolates your upper middle back (one of my weaknesses) like nothing I've ever done
170x10
180x10


Amazin workout. *Didn't push the weights up on deadlifts because if I try to get a pr everytime with 1-3 reps IMO ill sacrifice form and it just isn't necessary
I realized I've never physically stated my goals for this offseason Now that everything is starting to even itself out post contest here it goes:

1) Be a better friend/son/brother to everyone close to me
2) Bench 365 by my 21st Birthday (April 22nd)
3) Deadlift 495 by my 21st Birthday (April 22nd)
4) Squat 455 by my 21st Birthday (April 22nd)
5) Front Squat 365 by my 21st Birthday (April 22nd)

Pretty loafty goals but who gets anywhere by setting goals that are easily atainable?
My current totals in those lifts are:
Bench: 325 1rm
Deadlift: 435 x3
Squat: 405 x3
Front Squat: 315 x3

 

[Aaelael]

Thanks a lot guys, i feed off the support here. My pr's are just as much yours because your guys words are the fuel to my fire. Big things are coming in the future I can guarentee it you guys.



Yea BUDDY!! The only reason there are limits to what a naturals can achieve is because someone set those limits, im here to prove them wrong!

:firedevil: i will be doing my first all natural competition in may in MN and i'm stoked haha. . .I have no idea what i'm doing so i'll have to be studying a lot of material to get a good feel for what is needed. . . I hope all goes well but YEAH BUDDY!!! hit those weights brutha and make'm ur Whaaaa. . . .hahah Gratz brutha and good session last round!

 

[DieHards77]

:firedevil: i will be doing my first all natural competition in may in MN and i'm stoked haha. . .I have no idea what i'm doing so i'll have to be studying a lot of material to get a good feel for what is needed. . . I hope all goes well but YEAH BUDDY!!! hit those weights brutha and make'm ur Whaaaa. . . .hahah Gratz brutha and good session last round!

nice man first competition is so much fun even though you have no idea what your getting yourself into before the first time you do a contest prep type diet hahah I remember first competition i did at 17 I didnt think anything by it when I started my diet but by 8 weeks out I knew how demanding bb'ing was.
Good luck, any questions along the way ill be here

 

[Aaelael]

nice man first competition is so much fun even though you have no idea what your getting yourself into before the first time you do a contest prep type diet hahah I remember first competition i did at 17 I didnt think anything by it when I started my diet but by 8 weeks out I knew how demanding bb'ing was.
Good luck, any questions along the way ill be here

:cheers: good looking out man!! I do appreciate it and its a lifestyle baby!! woo hoo. . . say yes to being a minority!! i'll get there lil by little and b4 you know it. . . BOOOOOMMM haha great log so far and keep it up!!! uttahere:

 

[MrKleen73]

:firedevil: i will be doing my first all natural competition in may in MN and i'm stoked haha. . .I have no idea what i'm doing so i'll have to be studying a lot of material to get a good feel for what is needed. . . I hope all goes well but YEAH BUDDY!!! hit those weights brutha and make'm ur Whaaaa. . . .hahah Gratz brutha and good session last round!

nice man first competition is so much fun even though you have no idea what your getting yourself into before the first time you do a contest prep type diet hahah I remember first competition i did at 17 I didnt think anything by it when I started my diet but by 8 weeks out I knew how demanding bb'ing was.
Good luck, any questions along the way ill be here

I think DH will agree with me here, start practicing posing now. It is a lot harder than it looks there is WAY more to it than you expect and it will lose a show for you even ig you are the best built if you can not pose. There is a good instructional dvd set at perfectposing(dot)com done by an NPC judge who tells you what the judges want to see. I did my first prep running the Astreroid Stack honestly it made it easy compared to the nightmares I hear from everyone else.

 

[Aaelael]

I think DH will agree with me here, start practicing posing now. It is a lot harder than it looks there is WAY more to it than you expect and it will lose a show for you even ig you are the best built if you can not pose. There is a good instructional dvd set at perfectposing(dot)com done by an NPC judge who tells you what the judges want to see. I did my first prep running the Astreroid Stack honestly it made it easy compared to the nightmares I hear from everyone else.

Good Looking out!!! Thats what i needed!! haha i've started a lil bit but i have to get use to flexin as hard as i can!!! haha Thank i'll keep ya'll posted!:cheers:

 

[DieHards77]

Oh for sure, posing is the most under emphasised aspect of all contest prep IMO. I won the novice tall in my first show this season based on the fact that as we approached the 10 minute mark of being on stage going through mandatories, the person who got second was breathing like a hoarse and cramping up and I was calm and controlled like we just got on stage.

I started practicing posing 4-5/week 16 weeks out (when i started my prep) starting at like 10 second holds of each pose working my way up to 20 second holds of each pose.

 

[DieHards77]

11/16 chest / bi's

1. Flat bb bench
135 x 10
185 x 10
225 x 3
275 x 6
295 x 3
295 x 5

2. Incline db bench
105 x 6
110 x 5
110 x 5

3. Decline bb bench
295 x 3(2)
275 x 5

4. Pec deck
285 x 10
300 x 10

4b. Preacher curl machine
80x10(3)

5. Decline crossovers
130x10
130x11
130x10

5b. Db alternating curls(dropsets)
55x7 / 45 x 4(2)
55x 6/ 40x4 / 30x5

This past weekend me, Bret and zak drove down from Binghamton to NYC tocheck out the wnbf worlds and even though I'm pro in the IFPA I was looking forward to seeing some of the level of competition I'll be going against in 2-3 years and wow do I have some work to do. Not only do these guys have enormous size but what really stood out to me was there muscular density. They are just unbelievably thick all around. It really puts into perspective the amount of work I must put in to reach the level I want to in thiis sport.
Other than that it was an awesome day, nothing better than chilling all day eith people who have the same passion as you do about bodybuilding. Also I met up with my parents in the city as well since they were there for something completely urelated but I got to grab dinner with them which was nice.

On my lifting side of things I took a couple extra days off this weekend (3 to be exact) because I felt as injuries and soreness were catching up to me. I've been going strong and consistent in the gym since long before my prep started back in may with only 1 deload week on that time span(week after my contest). I figured 3 days would let me recover a bit and it did until Sunday night i went to make a diving catch in my intramural football league and busted up my wrist pretty bad. It didn't start to hurt until a lttle after but it's killing now and killed during this workout but I went through it anyway. Hurt a lot surfing presses but I'm stubborn haha. Hopefully it heals itself pretty quickly but i'm not taking it easy because of it so I'll just watch it as I go along



Also one more thing, I hit 445x2 on deadlifts today next week Im going for 3 sets of 435 see if i can get it 3 each time

 

[DieHards77]

also once I have enough posts Ive got some sick pictures from worlds ill post up

 

[borobulker]

How many posts do you need! must be 50?

 

[DieHards77]

yea im pretty sure its 50, almost there.

 

[borobulker]

yea im pretty sure its 50, almost there.

How many more do you need?

(haha just making posts for you...)

 

[MrKleen73]

Great workout!
Yeah what Casey said. reply goes here.... Lets inflate that post count to get thos pics up.

 

[DieHards77]

hahah one more post, looks like Ill have to log todays arms workout haha

 

[borobulker]

hahah one more post, looks like Ill have to log todays arms workout haha

So.... You pretty pumped for it?

 

[MrKleen73]

So.... You pretty pumped for it?

The workout or hitting 50 posts. LOL

 

[borobulker]

Hey can explain both to us... Separate posts of course.

 

[DieHards77]

hahah well look who finally has 50 posts

 

[DieHards77]

Started today BRIGHT AND EARLY waking up at 430 to work my nice 530am to 930am shift at old navy unloading trucks haha Got home from work, got a little school work/maintenance stuff done and then boom hit up the gym

11/19 arms/chest

1a. Close grip bp(on very un-smooth smith machine haha)
255x5
275x4
275x4

1b. Standing db hammer
65x10
75x8
75x6

2a. Barbel curls
115x8
135x5
135x5 - 115x5 - 95x5 - 45x10(dropsets)

2a. Tricep pushdowns
120x10
130x12
140x10

3a. Seated isolated db curls
- holly crap I haven't done these in years after they used to be a staple in my routine for ever and there back baby! The pump I got from these were absolutely unreal
60x5
45x10
50x9

3b. Fly machine
285x10
300x10

4a. Skull crushers
- don't factor in the weight if the bar
90x12
110x8
110x7

4b. Plate loaded incline flies
180x10(3)

5a. Reverse BB Curls
95x10(3)

5b.Wrist BB Curls
145 x 10 (3)

inished up with some abs and got da helllll outta there


Well look what I have here.... FINALLY got some free time to upload my pictures from worlds

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[DieHards77]

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The guys are absolute monsters, its simply unreal. It really gives me something to aspire to reach one day. All in all last weekend was a blast, great day with great people.

 

[DieHards77]

Started today BRIGHT AND EARLY waking up at 430 to work my nice 530am to 930am shift at old navy unloading trucks haha Got home from work, got a little school work/maintenance stuff done and then boom hit up the gym

11/19 arms/chest

1a. Close grip bp(on very un-smooth smith machine haha)
255x5
275x4
275x4

1b. Standing db hammer
65x10
75x8
75x6

2a. Barbel curls
115x8
135x5
135x5 - 115x5 - 95x5 - 45x10(dropsets)

2a. Tricep pushdowns
120x10
130x12
140x10

3a. Seated isolated db curls
- holly crap I haven't done these in years after they used to be a staple in my routine for ever and there back baby! The pump I got from these were absolutely unreal
60x5
45x10
50x9

3b. Fly machine
285x10
300x10

4a. Skull crushers
- don't factor in the weight if the bar
90x12
110x8
110x7

4b. Plate loaded incline flies
180x10(3)

5a. Reverse BB Curls
95x10(3)

5b.Wrist BB Curls
145 x 10 (3)

inished up with some abs and got da helllll outta there


Well look what I have here.... FINALLY got some free time to upload my pictures from worlds

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bumping this over to this page

 

[DreamWeaver]

Man!! do you have a future ahead of you, keep it up your about to raise the bar!!

 

[MrKleen73]

Looked great! I can't wait to see the pics after a few Asteroid Stacks!

 

[DieHards77]

Man!! do you have a future ahead of you, keep it up your about to raise the bar!!

I will be the next step in the evolution of natural bodybuilding, I am that determined

Looked great! I can't wait to see the pics after a few Asteroid Stacks!

A little hesitant to post this because i havent posted pictures since my competition but oh well.

Took this sunday night im weighing in around 210-211

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Besides my abs which lose any shape when i get +5lbs over contest weight Im very happy with the condition i am at this weight

 

[MrKleen73]

Looking good Bro! I cant stand putting up pics after contest time now either. I always feel like what the heck happened to my cuts. Even though leaner than now 98% of the world.

 

[DieHards77]

Looking good Bro! I cant stand putting up pics after contest time now either. I always feel like what the heck happened to my cuts. Even though leaner than now 98% of the world.

i just hate that my waist baloons up so quick post contest yet my legs are still super lean

 

[DreamWeaver]

i just hate that my waist baloons up so quick post contest yet my legs are still super lean

You have a thinish abdominal wall is all, that's going to change just keep crushing the abs with heavy weight and the world will turn. I don't waste too much time with higher reps for abs and work them like any other muscle and it really thickened them up.

 

[DieHards77]

You have a thinish abdominal wall is all, that's going to change just keep crushing the abs with heavy weight and the world will turn. I don't waste too much time with higher reps for abs and work them like any other muscle and it really thickened them up.

Yea to be completely honest I have barely done any ab work prior to this past contest prep. Now im doing weighted ab work twice a week and have definitely been seeing improvements.

Also another lifting note I hit 335 for a 1RM on front squats saturday. I got 315x3 pretty easily so I hoped to get 2 on 335 but it felt A LOT heavier than i anticipated

 

[DreamWeaver]

Yea to be completely honest I have barely done any ab work prior to this past contest prep. Now im doing weighted ab work twice a week and have definitely been seeing improvements.

Also another lifting note I hit 335 for a 1RM on front squats saturday. I got 315x3 pretty easily so I hoped to get 2 on 335 but it felt A LOT heavier than i anticipated

Yah abdominal wall thickness is a slow process, once it there it's there to stay though.

Wow! the best I have been able to muster is 300 for 5, and only made it to 280 for 5 on HST.

 

[DieHards77]

Yah abdominal wall thickness is a slow process, once it there it's there to stay though.

Wow! the best I have been able to muster is 300 for 5, and only made it to 280 for 5 on HST.

any suggestions for weighted ab exercises that youve gotten results from? Im all ears because I can never find anything I like

 

[DreamWeaver]

any suggestions for weighted ab exercises that youve gotten results from? Im all ears because I can never find anything I like

Cable crunches
Decline db leg raises are very good
db crunches db behind the head can be used with decline as well but watch out.
Weighted side crunches and the back extension apparatus.
I like to get it all started with Wheel of death... works like a pre-exhaust for all the parts...

 

[endymion88]

Cable crunches
Decline db leg raises are very good
db crunches db behind the head can be used with decline as well but watch out.
Weighted side crunches and the back extension apparatus.
I like to get it all started with Wheel of death... works like a pre-exhaust for all the parts...

or just do wheel of death standing and you wont be able to do anything else lol...craps hard..

 

[DreamWeaver]

or just do wheel of death standing and you wont be able to do anything else lol...craps hard..

Is there another way ??? :veryhappy: It's not wheel of death unless your standing otherwise the name just doesn't make sense. I use it as a pre-exhaust like I said, then I hammer my abs with weighted exercises. This is why I only do my abs once a week!! They're usually sore for about 5 days.

 

[CrownRoyal]

In. Very jealous brother, amazing body (no homo). I wish I could get legs like that!

 

[endymion88]

Is there another way ??? :veryhappy: It's not wheel of death unless your standing otherwise the name just doesn't make sense. I use it as a pre-exhaust like I said, then I hammer my abs with weighted exercises. This is why I only do my abs once a week!! They're usually sore for about 5 days.

bah didn't realize it was only considered that when standing. kneeling i'll call it the wheel of impending death? or wheel or misery. something dark and ominous! yeah i can usually rep out huge sets of side bends and after doing some standing wheels i could hardly use 70s...definently exhausts everything lol.

 

[DreamWeaver]

bah didn't realize it was only considered that when standing. kneeling i'll call it the wheel of impending death? or wheel or misery. something dark and ominous! yeah i can usually rep out huge sets of side bends and after doing some standing wheels i could hardly use 70s...definently exhausts everything lol.

I use a rest pause method and hit all exercises only once though. Anything else would be just crazy. Yah I am always on the floor face down after WOD, hardest exercise there is.. at least there is no exercise I find more difficult.

Kneeling ... lets call it wheel of wimp!! :veryhappy: No it's where we all had to start.

 

[Aaelael]

HEy Diehard!!! Great Pics brutha!!! Looking thicker. . .THICK is good though post contest for that cut cycle hahah!!! glad to be caught up and an glad to see the progess along the way!!!

 

[endymion88]

I use a rest pause method and hit all exercises only once though. Anything else would be just crazy. Yah I am always on the floor face down after WOD, hardest exercise there is.. at least there is no exercise I find more difficult.

Kneeling ... lets call it wheel of wimp!! :veryhappy: No it's where we all had to start.

yes it is by far the hardest movement i've ever done aswell. i actually could do 1-2 standing reps when i started the wheel of death but that's because i got a strong ole core. i like doing them kneeling more often though simply for the reason that it takes a freaking psych up to do them standing lol! my goal is twenty standing reps.

 

[DreamWeaver]

yes it is by far the hardest movement i've ever done aswell. i actually could do 1-2 standing reps when i started the wheel of death but that's because i got a strong ole core. i like doing them kneeling more often though simply for the reason that it takes a freaking psych up to do them standing lol! my goal is twenty standing reps.

I got 10 beauties on Sunday ... well 9 and 3/4, I can't imagine 20...

 

[endymion88]

I got 10 beauties on Sunday ... well 9 and 3/4, I can't imagine 20...

kabuki did 20 and that's why that's my goal! actually more like 22! i'd love to one up him lol!

 

[DreamWeaver]

kabuki did 20 and that's why that's my goal! actually more like 22! i'd love to one up him lol!

Yah it was him who inspired me as well... :bigok:

 

[DieHards77]

Cable crunches
Decline db leg raises are very good
db crunches db behind the head can be used with decline as well but watch out.
Weighted side crunches and the back extension apparatus.
I like to get it all started with Wheel of death... works like a pre-exhaust for all the parts...

or just do wheel of death standing and you wont be able to do anything else lol...craps hard..

Dreamweaver I actually do all of those except what is the wheel of death you guys are going on about? That seems ligit the way you guys are talking about it and i want to try those asap lol I need my abs to get thicker there my weakest body part IMO

In. Very jealous brother, amazing body (no homo). I wish I could get legs like that!

thanks a lot man and no reason to say no homo this is bodybuilding. Everyone can get legs like me, you just gotta like a little self inflicted pain

 

[DieHards77]

Woke up this morning for work at 430 am, worked 530-10 then drove 4 hours home to LOng Island for thanksgiving break favorite holiday there is. With all that being on my plate for today I STILL had an AWESOME back workout tonight.
Most notable my deadlifts went like this:
185x10
245x8
315x5
425x4
425x3
445x2 (a lot easier than last week)

I WILL HAVE 500lb deadlift by my birthday, no question. Even if its only one I will have it my form is on point and my deadlift numbers have been improving almost every workout.

Im so happy to be home for almost a full week from school, i was just starting to get burnt out on that routine day in and day out I just need a breather from that side of my life. Im going to spend all week with the family, friends and lifting every single day with my friend ryan who I lifted with all throughout high school and I owe a good deal of my success to because he opened up my eyes to a lot of things diet/nutrition/training wise when I was still a stubborn OCD high school weight lifter.

 

[Aaelael]

GET'm hahah i will have 500lb deads too hahah once i get this knot out of my back i'm going to 400lb wooo hoooo GETM GETM GETM yeeeeeeaaaahhhhHH!!!!!

 

[DieHards77]

yea! yea! Happy turkey day everyone, its good to be in off season lol

 

[DieHards77]

Hit 90's on db military press today for 7 buttt I had to do my usual ab routine! lol anyone want to chime in on these wheels of death

 

[DieHards77]

Happy belated thanksgiving everyone! hope you all had a great holiday and idk about all you guys but thanksgiving definitly helped me on my bulk haha ill be pulling 500+ in no time at this rate

 

[MrKleen73]

Is the wheel of death just an ab wheel? I looked it up on youtube and that is what I found just wanted to be sure. I never heard it called that before but love those things.

 

[DreamWeaver]

Is the wheel of death just an ab wheel? I looked it up on youtube and that is what I found just wanted to be sure. I never heard it called that before but love those things.

Yes using the ab wheel standing it wheel of death. It will all become clear when you do it....:bigok: