Jdg's 26 Week Prep

mixedup said:
My coach wants me under 5% also. Started me on 30min cardio a day treadmill incline 20 2.5mph I'm staying low carb tI'll I hit 8% at least
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I'll see how I react this week and may go low carb if I need to. I don't have a coach per se' but my brother is helping me. He competed several times with qualifying for Masters Nationals this year so he is a big help right now.
 
Good day to have a lot of carbs. Hit hams and calves tonight.

SLDL- WU 135 2 x 10
185 x 8
225 x 8
275 2 x 6

Standing Leg curls- improvised with the leg extension machine
40 4 x 10

Incline leg curls with a DB-
25lb 3 x 10

Lying leg curls-
80 3 x 25

Leg press calf raises-
6 plates total 10 sets 8 with 20 sec rest


My hams started to lock up on me doing the incline curls. By the third set they were so tight I had lost about half of my ROM. Also I did and extra set of standing on my left leg, plus a few negatives on the lying leg curls. There is a noticable difference in size with my left lacking so I am trying to bring it up.

Today was my high carb day, hitting just over 400c. I'll be interested to see if I am any heavier tomorrow morning from all the carbs and water I took in :D

Thanks to superbeast668 I will have a little more variety in my cardio tomorrow!
 
I've been waking up at night with severe joint pain I'm my hands, mainly my middle and ring finger. Now not sure of its coincidence or not but the night before last I didn't take my aromasin and I didn't hurt. I took it last night and woke up at 2am in severe pain??? I'm going to skip it tonight again and see what happens....
 
No it's like when your arm falls asleep, but 10x worse.
 
jdg76 said:
No it's like when your arm falls asleep, but 10x worse.
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From: Invalid Link Removed

"Aromasin (exemestane) is used to treat breast cancer in postmenopausal women. It is often given to women whose cancer has progressed even after taking tamoxifen (Nolvadex, Soltamox) for 2 to 3 years. Aromasin is an antineoplastic agent. Common side effects include hot flashes, hair loss, joint/bone/muscle pain, tiredness, unusual sweating, nausea, diarrhea, dizziness, and trouble sleeping."
 
Changed up my cardio a little this morning thanks to superbeast668. Didn't seem like a whole lot but I worked up a good sweat and only did two rounds.

I walked on the treadmill for 5 mins on an incline to warm up.

.15 mile jog/run on treadmill
50 crunches
15 BW squats
15 leg raises
25 Mountain climbers
90 sec rest and repeat

I'll work up to doing 3 rounds then increase my distance and reps.

I had planned on the gym tonight after work, but got off late then had dinner with my mother and father-n-law. I'll make up for it tomorrow night, but not sure If I will get any cardio in the morning. The low tonight is -1 with a 25mph wind, with it only getting up to 4 deg tomorrow. So not real sure if I want to get out at 5:30 a.m.!!
 
Nice cross-fit session.

It's cold here (for Florida) and may freeze tonight. No comparison, really, but hard for us warm bloods to get up too.
 
RegisterJr said:
Nice cross-fit session.

It's cold here (for Florida) and may freeze tonight. No comparison, really, but hard for us warm bloods to get up too.
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Cross fit???? Damnit!!! I'm done! Back to the treadmill!
 
They have canceled school all here in Nebraska because of the cold! Another lazy day for me! Those circuit training/crossfit workouts are pretty sweet. Always feel better the more I do them.
 
Woke up with a damn cold again!! Man am I tired of being sick this winter! I've ate 8000mg of Vit C today hoping to kick it soon. I'll load up on some Vitamins and extra zinc before bed. No cardio this morning but got in some after my workout this evening.

Chest and Shoulders

Chest press- 4 warm up sets

Flat BB bench-
135 x 10
185 x 10
225 x 5
255 x 5
275 x 4 (failed, damnit)

Incline DB - with 2 drop sets
80's 3 x 8
Drop 60's x 8
Drop 40's x 10

Dips- flaring out elbows
2 x 15

Lower cable standing flys- I guess that is what you call these haha

60 each side 4 x 6


Bent over rear delts-
20 x 15
25 3 x 15

Standing side laterals-
25's x 10
30's x 10
35's x 8
40's x 4

Front Cable raises-
30 3 x 15

10 on stair climber, level 6-7, .8 mile
I hate that widow maker damn machine!!! haha

Besides slight anxiety no negative sides from the Epi or Tren yet.
Tomorrow is my first low carb day. I'll do two of them, then maybe no carbs and carb back up on Sunday.
 
mixedup said:
Dude nice ur still going hevy in prep
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Want to try to keep my strength up as long as I can. Added in a little more volume than what my routine called for tonight to burn some more calories.
 
Well I'll never catch up so I will just join in.

Bench is solid for sure. If you're a bodybuilder numbers really aren't important. It's nice to get strong but tension is where it's at. I lift about half of what I used to but my gains are twice as good.
 
Strong bench JD. Sickness leaves me weak as heck.
 
wasme said:
Heavy bench ...
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tyga tyga said:
Solid pressing jeff!
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Thanks wasme and tyga!


DreamWeaver said:
Well I'll never catch up so I will just join in.

Bench is solid for sure. If you're a bodybuilder numbers really aren't important. It's nice to get strong but tension is where it's at. I lift about half of what I used to but my gains are twice as good.
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Ya, I am cutting to so I really shouldn't be worried as much about my numbers.

RegisterJr said:
Strong bench JD. Sickness leaves me weak as heck.
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Haha, it didn't help I was blowing my nose between every other set!!
 
Looks like you're still on track! Sickness or not! Way to push through, Jeff!
 
jdg76 said:
Ya, I am cutting to so I really shouldn't be worried as much about my numbers.
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You're young lol I get it, everybody's young to me hehe. As a bodybuilder though you should never really make the amount you lift a high priority. Perfect form and lots of volume, lift with intention and use lots of tricks that allow you to increase tension without having to lift as much weight. Don't get me wrong once in a while you need to lift heavier, just make sure it's with perfect form. Never give up technique for numbers. Just a little old fugger wisdom :)
 
DreamWeaver said:
Well I'll never catch up so I will just join in. Bench is solid for sure. If you're a bodybuilder numbers really aren't important. It's nice to get strong but tension is where it's at. I lift about half of what I used to but my gains are twice as good.
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Yates, Ronnie, Juan morel, meadows would all disagree.

The list goes on..
 
tyga tyga said:
Yates, Ronnie, Juan morel, meadows would all disagree.

The list goes on..
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Most of us can't train the way those guys do and get results. Don't ever use the pro's as an example how to train. What happens is that these guys often use so much juice and even when training improperly they develop a tremendous mind muscle connection (genetics play a part). Most of us if we trained like them would make 0 progress. Once in a while I run across a person who can train this way or any way and still make progress. These are pretty genetically gifted individuals and you or others may be like that I don't know. I have **** genetics so I and about 95% of the people I train have to use precise movement and tension to make gains. I can't make gains if I use the kind of form a lot of these guys use. Read up on Ben Pakulski's theories he explains it much better than me. Bottom line is my gains doubled when I trained the way I do now, much less weight ... way more tension.
 
Tip number 1 and 2 sort of touch on the point I am trying to make.

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DreamWeaver said:
You're young lol I get it, everybody's young to me hehe. As a bodybuilder though you should never really make the amount you lift a high priority. Perfect form and lots of volume, lift with intention and use lots of tricks that allow you to increase tension without having to lift as much weight. Don't get me wrong once in a while you need to lift heavier, just make sure it's with perfect form. Never give up technique for numbers. Just a little old fugger wisdom :)
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This is the truth. But there's always that hot chick or high level NPC competitor that you're compelled to show off for. Stupid ego/testosterone lol.
 
superbeast668 said:
This is the truth. But there's always that hot chick or high level NPC competitor that you're compelled to show off for. Stupid ego/testosterone lol.
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Thankfully my coach is an ifbb pro and my wife works out at same gym so I have no one to show off for. They would kill me if I did something stupid since I missed a show due to a fully ruptured pec going.monster on bench took two.surgeries half a contest prep wasted
 
I didn't quit lifting heavy through my entire prep well up until that last 5 days before the show.

4-6 rep range was a constant. And those who saw my show pics know I wasn't a slouch on stage
 
I'm 52 and still go heavy. Variation is the key. Changes things up. Hit high reps with lower weight, hit heavy weights with less reps, tear the muscle down so it will grow. It works.
 
turff49 said:
I'm 52 and still go heavy. Variation is the key. Changes things up. Hit high reps with lower weight, hit heavy weights with less reps, tear the muscle down so it will grow. It works.
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Ding ding. Variation = growth.
 
Well after all the discussion I decided to go heavy on my deads tonight.... well I say heavy, I haven't done them from the floor in awhile.

Deads-
135 2 x 10
225 x 8
315 x 6
365 x 2
405 x 2
455 x 1

Meadows-
2 plates 3 x 15

Wide-grip pulldowns-
140 x 12
160 x 10
180 x 8

Bent-over rows-
185 3 x 10

Barbell shrugs-
275 4 x 10

Went heavier on my deads and then went a little lighter with higher reps on the others. I could tell tonight that the rack pulls have made a hell of a difference. I didn't try, but if I could get 500 off the ground I could easily pull it. I wish I would of recorded my pull I think I would of even shocked myself. Pulling he 455 off the floor was a little slow, but as soon as I got it to my knees I flew up the rest of the way!!

Today was my low carb day. To give an idea of what my low carbs are this was my meals through the day.

1. 1 cup egg whites, 2 whole eggs

2. 12 oz lean burger, 1 cup broccoli

3. 8oz chicken breast, 1 cup broccoli

Post workout 50 g Karbolyn

4. 8oz Venison steak, 6oz white potato, salad with vinegeratte dressing
 
jdg76 said:
Well after all the discussion I decided to go heavy on my deads tonight.... well I say heavy, I haven't done them from the floor in awhile. Deads- 135 2 x 10 225 x 8 315 x 6 365 x 2 405 x 2 455 x 1
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Nice lifts man. Not too bad!

Attempted 445 today, got off floor easy then fail.
 
kjscatch said:
Nice lifts man. Not too bad!

Attempted 445 today, got off floor easy then fail.
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Haha, I am just the opposite. I've pulled from the rack to long and now struggling on the floor. I guess I can do some deficits for awhile to even out ;)
 
mixedup said:
Heavy volume whatever works for you do you know what weight classy your going to make yet
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Middle weight, just not sure where at. Hoping around 170...
 
Did anybody read the article ? Heavy is fine as long as you use perfect form. You vary the rep range, rest between sets, eccentric tempo, the exercises and the volume. There are definitely different phases and power is one of them, heavy is a relative term really. During a power phase for instance 5 reps for perfect form with full control and no momentum used for as heavy as you can is perfectly acceptable. Just remember there are about 5 other phases to lifting for size. That is periodization used correctly.
 
DreamWeaver said:
Did anybody read the article ? Heavy is fine as long as you use perfect form. You vary the rep range, rest between sets, eccentric tempo, the exercises and the volume. There are definitely different phases and power is one of them, heavy is a relative term really. During a power phase for instance 5 reps for perfect form with full control and no momentum used for as heavy as you can is perfectly acceptable. Just remember there are about 5 other phases to lifting for size. That is periodization used correctly.
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Not yet, but I will..
 
Nice deads JD. I'm the opposite too. I can get the weight off the floor, then it just hangs there. lol
 
RegisterJr said:
Nice deads JD. I'm the opposite too. I can get the weight off the floor, then it just hangs there. lol
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Crazy how you can be stronger on a certain spot of the lift. I'll have to remember to make a vid next time I do deads so I can see where exactly I speed up.
 
I love the usage of "perfect form"

My lifting regime is periodized with intensity blocks, repeats with variance in load and rep drops.

Nobodies reinventing the wheel
 
Got out in the cold ass weather before work to hit up some cardio at the gym. Treadmill 20 mins total.

Walked 5 mins speed 3
Run speed 9 10 secs, rest 10 secs repeat. x 8
Walk speed 3, 5 mins
Repeat running hiit x 4
Walk speed 3, 4 mins

Max heart rate 164
 
tyga tyga said:
I love the usage of "perfect form"

My lifting regime is periodized with intensity blocks, repeats with variance in load and rep drops.

Nobodies reinventing the wheel
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What's your opinion on the article, just curious as we are probably going to end up agreeing more than disagreeing (which is ok too) . Wording and semantics being what they are. I brought the article in the discussion cuz it's very clear. I have about doubled my gains using these methods and that is not using anything but natural supps so I am really excited about it. I am not trying to come across as some know it all, everything i know is from research and Bpak just speaks my language.
 
Came home from work today. Full blown flu!! Fever, headache, coming out both ends!! I can't freakin win. I got it from my youngest which is sick, an now my wife's puking too!!!

My middle son has his work cut out for him. On top of me being sick my legs are cramping again, so I had my boy mix some Gatorade and taurine for me :)
 
jdg76 said:
Came home from work today. Full blown flu!! Fever, headache, coming out both ends!! I can't freakin win. I got it from my youngest which is sick, an now my wife's puking too!!! My middle son has his work cut out for him. On top of me being sick my legs are cramping again, so I had my boy mix some Gatorade and taurine for me :)
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Ohhhh noooo!!! :( Not good! I hope you all feel better soon! My son has the flu but thankfully no stomach issues!
 
love2liftkat said:
Ohhhh noooo!!! :( Not good! I hope you all feel better soon! My son has the flu but thankfully no stomach issues!
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Its bad Kate. I was depleted anyway because today was my 2nd low carb day, an tonight, I can't hardly walk!
 
jdg76 said:
Its bad Kate. I was depleted anyway because today was my 2nd low carb day, an tonight, I can't hardly walk!
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Poor thing!!! I bet not! Get some rest and nutrients the best you can! Saying a prayer for you!! :(
 
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