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Old fugger is going full throttle 13 weeks out Pbold and 17-proandro

I did it, one week in and still alive to tell about it. Good workout. Hey first time I did wheel of death 2 times per week in a while and got 15!!

Day 5
•Incline dumbbell press 60 degrees 4 x 8-12 40 sec
•Cable fly 3 x 8-12 40 sec
•decline db press 3 x 8-12 40 sec
•Cable cross over to the hip 7 x 8-12 40 sec
•Standing arnold press 4 x 8-12 40 sec
•bus driver front raise 3 x 8-12 40 sec
•Dumbbell lateral raise 3 x 8-12 40 sec
•Lateral cable raise 7 x 8-12 nos last set 40 sec
 
I am still pretty dissatisfied about where I'm at, this next 2 weeks is crucial. I have made some more adjustments for next week. Things are getting really serious. Part of it is that I know the competition is going to be really stiff.
 
Fuggin leg day was rough, pretty low energy but I got some good work done. In a situation like this I just have to be smart keep the weight reasonable and really work the contractions.

Back squats 4 X 10 4010 40 sec rest
Leg Press knees together 4 X 10 4010 40 sec rest
Leg extensions 7X 10 4010 40 sec rest Nos last set

Body extended leg curls 4010 40 sec rest
db stiff legged deads 4010 40 sec rest
body collapsed leg curls 7 X 10 4010 nos x last set

My mindset is right where it needs to be, if this can be done, I will do it. Marsh is out as he got a kidney infection and his health is first. He's a great coach though and I will be able to get a lot of posing and diet advice going into this. I won't compete unless he gives me the ok though I have to be immaculate for this show.

Focus is like nothing I have ever experienced though. I feed off negativity like a vampire and use it to motivate me.. I am rage incarnate. Controlled though. Pain means little, just a fact of life. I won't let myself stand in my own way. I will not be the cause of my own failure. If I don't get where I need to be, means it couldn't be done.
 
Check out them Finger Nail...........I think you need a permit for those in some states!!
 
What you need a blood test for?

If you don't stop by this log to contemplate the pics, your test levels are low.
 
Ok weighed in today and down to 214. Now that's not a lot of weight loss but I was already pretty happy with this week's progress and there is no doubt in my mind that I am holding my mass very well. Abs are separating finally and changes are coming more quickly. Not out of the woods yet but at least I have a plan that is working.

I discussed this with my partner and I am not going to waste my time competing if I don't meet my goals. That being said, I can't imagine anything stopping me. This is a big show though and I have to feel that I am competitive and that means better than I have ever been.
 
Hit a milestone today, 15 wheel of death for the second time this week. Now these numbers should start going up soon. Fuggin "A"
 
Glad to see thing are moving in the right direction and it is also helping your attitude. I'm sure it's on here somewhere, but how tall are you? Now I'm off to the beach to find that booty !!.
 
Rocket3015 said:
Glad to see thing are moving in the right direction and it is also helping your attitude. I'm sure it's on here somewhere, but how tall are you? Now I'm off to the beach to find that booty !!.
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I'm around 5'11" maybe a little under now. Makes for the perfect height to get max benefit out of Wheel of Death.
 
There was some apathy before I did the wheel but let me tell you ... it's fuggin gone. I was in one of these moods when sanity tries to creep up on you and say "What the fug are you doing this for ?", "Why are you putting yourself through this ?" Well animal mind kicked back in a reminded me that I a crazy old fugger and very proud of it!!!

Incline bb bench 4 X 12 4010 40 seconds rest
Flat flies 3 X 12 4010 40 sec rest nos x on last set ouch!!
Decline db press 3 X 12 4010 40 sec rest
Cable crossover to the chin 7 X 10 4010 40 seconds rest 5 partials all sets

Rope press-down 4 X 12 4010 40 sec rest
EZ bar press-down 4 X 12 4010 40 sec rest bpak strip set last set
decline bb tri extension 7 X 10 4010 nos X last set

Guys this is an fuggin awesome workout.
 
Good deal on catching up. Have you already gone keto r CKD to get yourself completely caught up? If not I might give that a shot for a few weeks then slowly add carbs back in once you feel you have caught up completely. Kind of like what you did last prep.
 
MrKleen73 said:
Good deal on catching up. Have you already gone keto r CKD to get yourself completely caught up? If not I might give that a shot for a few weeks then slowly add carbs back in once you feel you have caught up completely. Kind of like what you did last prep.
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I will be going only fibrous carbs about 6 weeks out likely. About 8 weeks I will lower the carb cycle though. Maybe skip that phase and go straight there for 8 weeks. I'll think it over some. Actually I think the two adjustments might be better.
 
Yes a Keto style approach is something I would have to use at any event, ahead or behind. I would never be able to push really low without it. Normally I could get away with the last 3 weeks but I will be employing it early. It's really going to suck but it needs to be done. What I might do is lower the carb cycle next week to 150 100 50 and then go into Keto the week after giving me 7 weeks. Keto will be the final stage. I will do a couple feeding windows with that as well.

The only thing I haven't decided is when I will add in carbs. I could go 2 weeks before the first minor carb meal or 1 week and then continue with twice a week. Maybe just split the difference and go 10 days.
 
Keto has been very hard for me to do in the past. My body just doesn't like to go without carbs. I almost passed out 2 days in last time haha
 
That should get the test going...

Arms and rear delts...

Preacher db reverse curls ss Preacher db curls ... fuggin ouch! 4 X 10 3010 40 sec rest
Standing obar curls 4 X 10 3010 nos last set 40 seconds rest
Standing cable upright curls 7 X 10 3010 40 seconds rest 5 partials each set.

Prone db rear delt flies 4 x 10 3010 40 sec rest
single arm bent over db flies 7 X 10 40 sec rest nos last set.
 
Sounds good, that lower carb cycle should get you dropping quickly. I think we can asses when to start bringing carbs up once you are down closer to show ready. You should take some pics before you lower your carb cycle so you can see the differences it makes more easily. You should be doing pics once a week from here on out whether you share them or not. I would prefer to see them but if not comfortable with that then at least take them for your own documentation.
 
MrKleen73 said:
Sounds good, that lower carb cycle should get you dropping quickly. I think we can asses when to start bringing carbs up once you are down closer to show ready. You should take some pics before you lower your carb cycle so you can see the differences it makes more easily. You should be doing pics once a week from here on out whether you share them or not. I would prefer to see them but if not comfortable with that then at least take them for your own documentation.
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Yah I have been planning to start with the pics soon
 
Working hard on the diet here is today which is a medium carb day 100 grams my 2 off days will be 50 grams and I will have 2 150 gram days.

September 4, 2015
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Naturegg - Egg Whites, 1 cup (63g) 120 0g 0g 28g 0mg 400mg 0g 0g
Progressive Organics - Organic Coconut Oil, 1 tbsp 130 0g 14g 0g 0mg 0mg 0g 0g
Eggs - Fried (whole egg), 3 large 277 1g 21g 19g 631mg 282mg 1g 0g
Meal 2
Kirkland Signature (Canada) - Cooked Chunked Chicken Breast (Canned), 0.5 container (1 1/2 cup (55 g) ea.) 180 0g 3g 39g 135mg 810mg 0g 0g
Meal3
Egg Creations - Original - Egg Beaters, 1 container (504 g (1/4 cup) ea.) 240 8g 0g 48g 0mg 960mg 0g 0g
Allmax Nutrition Aminocore - Bcaa Supplement, 2 Scoop 84 0g 0g 16g 0mg 0mg 0g 0g
Meal4
Kirkland Signature - Cooked Chunked Chicken Breast (Canned), 0.5 container (354 gs ea.) 193 0g 3g 42g 145mg 869mg 0g 0g
Spinach - Raw, 4 cup 28 4g 0g 3g 0mg 95mg 1g 3g
Kale, raw, 2 cup 1" pieces, loosely packed 16 3g 0g 1g 0mg 12mg 1g 1g
Meal5
Fresh - Turkey Breast-- Grilled, 16 oz. 440 0g 2g 100g 260mg 1,000mg 0g 0g
Sweet Potato - Boil - No Skin, 250 grams 190 38g 0g 5g 0mg 605mg 15g 8g
Brocolli - Raw, 1 Cup, 2 cup 62 12g 1g 5g 0mg 60mg 3g 4g
Meal6
Sweet Potato - Boil - No Skin, 250 grams 190 38g 0g 5g 0mg 605mg 15g 8g
Clover Leaf Skip Jack - Chunk Light Tuna In Water Canada, 1 Can 120 0g 1g 30g 60mg 472mg 0g 0g
TOTAL: 2,270 104g 45g 341g 1,231mg 6,170mg 36g 24g
 
All that low carb talk, I need to make sure the test is being maintained...calls for some more

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Oh yah was down another lb today from Wednesday so a full 2 lbs this week. The diet change should have me down significantly next week as well. I have some hard weeks ahead of me. Will definitely have to hit Keto early which will be rough. That will be nothing but fibrous carbs and the only thing besides vegetables in the way of carbs will be 1 grapefruit a day. I will likely do this for 10 days then start adding in a carb meal twice a week. That will be the oatmeal banana meal I like to use. There will likely be a really heavy carb window about a week out. Maybe one sooner but that will depend.
 
DreamWeaver said:
Oh yah was down another lb today from Wednesday so a full 2 lbs this week. The diet change should have me down significantly next week as well. I have some hard weeks ahead of me. Will definitely have to hit Keto early which will be rough. That will be nothing but fibrous carbs and the only thing besides vegetables in the way of carbs will be 1 grapefruit a day. I will likely do this for 10 days then start adding in a carb meal twice a week. That will be the oatmeal banana meal I like to use. There will likely be a really heavy carb window about a week out. Maybe one sooner but that will depend.
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Best of luck to you, sounds tuff to me, but I'm sure you can handle it !
 
Back and Calves

Pullups 3 X till fail 4010 75 seconds rest (longer rest to get more reps)
Wide Pulldowns 3 X 12 4010 40 sec rest
Seated Neutral grip rows 3 X 12 4012 40 sec rest
Seated shoulder width overhand grip rows 3 X 12 4012 40 sec rest
Pullovers 7 X 10 4010 40 sec rest

Standing calf calf raise 4 X 12 4010 40 sec rest
Alt single calf raise 7 X 8 4010 no rest
 
Diet for this week has been finalized. I didn't like all the egg whites so I replaced it with beef protein. I really like the look of this one. This is my higher carb day of 150 grams. That's including my fibrous carbs for now. I a trying to assimilate macro's that I have been successful with in this situation in the past.

September 5, 2015
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Naturegg - Egg Whites, 1 cup (63g) 120 0g 0g 28g 0mg 400mg 0g 0g
Progressive Organics - Organic Coconut Oil, 1 tbsp 130 0g 14g 0g 0mg 0mg 0g 0g
Eggs - Fried (whole egg), 3 large 277 1g 21g 19g 631mg 282mg 1g 0g
Meal 2
Kirkland Signature (Canada) - Cooked Chunked Chicken Breast (Canned), 0.5 container (1 1/2 cup (55 g) ea.) 180 0g 3g 39g 135mg 810mg 0g 0g
Meal3
Allmax Nutrition Aminocore - Bcaa Supplement, 2 Scoop 84 0g 0g 16g 0mg 0mg 0g 0g
MuscleTech - 100% Beef Protein, 2 scoop 220 6g 0g 48g 0mg 600mg 0g 0g
Meal4
Kirkland Signature - Cooked Chunked Chicken Breast (Canned), 0.5 container (354 gs ea.) 193 0g 3g 42g 145mg 869mg 0g 0g
Kale, raw, 2 cup 1" pieces, loosely packed 16 3g 0g 1g 0mg 12mg 1g 1g
Spinach - Raw, 4 cup 28 4g 0g 3g 0mg 95mg 1g 3g
Meal5
Sweet Potato - Boil - No Skin, 400 grams 304 61g 0g 8g 0mg 968mg 24g 13g
Brocolli - Raw, 1 Cup, 2 cup 62 12g 1g 5g 0mg 60mg 3g 4g
Tilapia - Tilapia, 300 gram 265 0g 7g 53g 106mg 198mg 0g 0g
Meal6
Sweet Potato - Boil - No Skin, 400 grams 304 61g 0g 8g 0mg 968mg 24g 13g
Clover Leaf Skip Jack - Chunk Light Tuna In Water Canada, 1 Can 120 0g 1g 30g 60mg 472mg 0g 0g
TOTAL: 2,303 148g 50g 300g 1,077mg 5,734mg 54g 34g
 
Fuggin awesome!!! I felt like crap but just freakin banged this one out, now I feel like an animal!! I can't possibly work harder than I am right now. I have never trained this hard for this long. All I can think is I deserve better. I will keep pushing.

45 deg. incline db press 4 X 12 4010 40 sec rest
60 deg incline db press 3 X 12 4010 40 sec rest
Flat flies 3 X 12 4010 40 sec rest nos x last set.... motha fugger!!
Cable cross over to the hip 7 X 10 4010 40 sec rest 5 partials each set

For shoulders I decided to concentrate on side delts, my front are oversize and I do rears on another day.

Seated side lat raise 4 X 12 4010 40 sec rest
Seated L-lateral raise 4 X 12 4010 40 sec rest nos on last set
Cable side lat raise 7 X 10 4010 40 sec rest 5 partials all sets
 
I guess I can't upload an mp3 or I would give you guys a listen to the music I am using.
 
Motha Fugger!! I just barely made it through that one. Had all the perks, light headedness, exhaustion, poor stamina and I through up a bit in my fuggin mouth :( I made ti though, low carbs and hot weather with a ton of activity.

Front squats 4 X 10 4010 40 sec rest
Leg press feet high downward intention 4 X 10 4010 40 sec rest
Let Extension 7 X 10 4010 40 sec rest nos on last set

Leg curl body extended (minimal glute movement) 4X12 4010 40 sec rest
Stiff legged deads toes elevated 4 X 10 40 sec rest
Body collapsed leg curl 7 X 10 40 sec rest did not reach 10 on all these, tried to do partials to make up for missed reps nos on last set
 
low carb day yesterday

September 6, 2015
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Progressive Organics - Organic Coconut Oil, 1 tbsp 130 0g 14g 0g 0mg 0mg 0g 0g
Eggs - Fried (whole egg), 3 large 277 1g 21g 19g 631mg 282mg 1g 0g
Naturegg - Egg Whites, 1 cup (63g) 120 0g 0g 28g 0mg 400mg 0g 0g
Meal 2
Kirkland Signature (Canada) - Cooked Chunked Chicken Breast (Canned), 0.5 container (1 1/2 cup (55 g) ea.) 180 0g 3g 39g 135mg 810mg 0g 0g
Meal3
MuscleTech - 100% Beef Protein, 2 scoop 220 6g 0g 48g 0mg 600mg 0g 0g
Meal4
Kirkland Signature - Cooked Chunked Chicken Breast (Canned), 0.5 container (354 gs ea.) 193 0g 3g 42g 145mg 869mg 0g 0g
Spinach - Raw, 4 cup 28 4g 0g 3g 0mg 95mg 1g 3g
Kale, raw, 2 cup 1" pieces, loosely packed 16 3g 0g 1g 0mg 12mg 1g 1g
Meal5
Aaa Alberta Beef - Top Sirloin Cooked, 230 g 396 0g 12g 67g 156mg 0mg 0g 0g
Brocolli - Raw, 1 Cup, 2 cup 62 12g 1g 5g 0mg 60mg 3g 4g
Sweet Potato - Boil - No Skin, 150 grams 114 23g 0g 3g 0mg 363mg 9g 5g
Meal6
Kirkland Signature - Cooked Chunked Chicken Breast (Canned), 1 container (354 gs ea.) 386 0g 6g 84g 290mg 1,738mg 0g 0g
TOTAL: 2,122 49g 60g 339g 1,357mg 5,229mg 15g 13g
 
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