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1st Contest, plz help.

Aggie2012 said:
My Daily Log for Dec. 11: Todays lift was hardcore! CHEST! I woke up at 4AM to get ready for the big day. I woke up ate brealfast then watched and read some motivational quotes, and youtube vids. I was using some mental exercise to get myself in the game prior to lifting. I was pumped before going, I just wanted to go in do work and handle business. First off I walked into the locker room and was zoning. I took my White Flood and was ready to roll! I warmed up on the treadmill for 5min to get my focus at its max. I then started the lift and from start to finish it was nothing but hardwork, dedication, commitment, and heart! I trained with my partner Nick who is pushing me to my limit everytime we lift. We both did great! I felt great after the workout. I took my post workout and waited an hour before my next meal. During work I was sipping on ENDURANCE BCAA's once again I can't say anything negative about this product, It's awesome. It kept me alive during work that's for sure.
Lift for today:
Incline Smith Machine Press: 5x8-12
Superset Incline Flyes/ Incline DB 4x8-12
Flat DB Press 4x8-12
Decline Hammer Press 4x8-12
Low Crossover 4x8-12
High Crossover 4x8-12

Meals:
1: 8 egg whites, 2 whole eggs, 1 c oats, 1 green tea.
2: 8oz tilapia, 1 c rice.
3: 2Tbs almond butter, 1 c coco milk.
4: 8oz chicken breast, 1 c rice.
5: 8oz tilapia, 100g yams.
6: 8oz chicken breast, 100g sweet potatoes.

Train Insane Or Remain The Same!
Back tomorrow!
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Not bad bro, Diet looks good.
 
Here's my update Dec.12, I've been busy today that's for sure, I'll have a better posting on Friday when I do delts. But It went well today I killed it! Prior to going to the gym I watched Train Insane w/ Branch Warren. That got my pretty motivated and pumped up! Once I got to the gym I was zoned, I wanted nothing else but hardcore training, I that's what I did. Set after set I just knew I was destroying everything in my path, I gave it my all. I didn't let up! This contest is mine! Time to get some rest tomorrow is my day off from the gym.
Back:
Barbell Rows: 4x8-12
T-bar Rows: 5x8-12
Db Rows: 4x8-12
Reverse Lat Pulldown: 4x8-12
Straight pulldown: 3x8-12
Low Row: 2x8-12
Lat Pulldown: 4x8-12
Rack Deads: 3x8-12

Meals:
1. 8 egg whites, 2 whole, 1 c oats, 1Tbs Almond butter, 1 green tea.
2. 8oz tilapia, 100g sweet potato.
3. 2Tbs Almond butter, 1 c coco milk.
4. 8oz chicken breast, 100g sweet potato.
5. 8oz tilapia, 100g sweet potato.
6. 8oz chicken breast, 100g sweet potato.
 
With your backs is there certian things you superset. Like I do wid grip pull down and superset with either reverse grip or straight arm. I alternate each back workout.
 
02sixxer said:
With your backs is there certian things you superset. Like I do wid grip pull down and superset with either reverse grip or straight arm. I alternate each back workout.
Click to expand...

My next/new workout has supersets, I just added those in. It helps/ and feels great!
 
Let me get you guys up to speed on what happened over the weekend... Thursday of course was my rest day I did 15min of HIT in the morning upon wakening. My meals from Thurs-Sat were the same as usual, I will log those in a sec. Friday I didn't lift til 7:30 at night. It was delts. After warming up on seated military press my first working set which was 95lbs, I did 12 reps. After racking the weight my head started getting pulsing pains in the back of my head. It hurt like hell! So I took a 5min break and tried a different exercise with lighter weight. Still the pain was bothering me. I had to call it a night. The workout beat me this time. Saturday morning 8AM was redemption time! Delts and Arms. I had breakfast and prior to lifting I took a pain reliever. I didn't want to use a pre, since I practically wasted one on Friday. I busted out my delt portion of the workout within 45mins. I supersetted every exercise. It was intense, right as I finished my partner made it to the gym and we began on arms. I focused alot on contractions during each movement. All in all went well, I took my post, and Endurance, and my day just had become better. I recently changed my diet and training program as well, I will soon inform you guys about it.
My meals for Thurs-Sat:
1: 8 egg whites, 2 whole eggs, 1 c oats, 1 green tea.
2: 8oz tilapia, 1 c rice.
3: 2Tbs almond butter, 1 c coco milk.
4: 8oz chicken breast, 1 c rice.
5: 8oz tilapia, 100g yams.
6: 8oz chicken breast, 100g sweet potatoes.

Workouts:
Delts:
Milt. Press 4x8-12
Upright Row 4x8-12
Db Lat. Raise 4x8-12
Ez Bar Front Raise 4x8-12
BO DB Lat. Raise 4x8-12
Cable Lat. Raise 4x8-12
Rear Flyes 4x8-12
Db Shrugs 1x55. I pick a set of DB's and however much they weigh I do that many reps, so I chose a 55lb'er.

Arms:
CG Bench 4x8-12
Rope Pushdown 4x8-12
Rope Ext. 4x8-12
Rev. Pulldown 4x8-12
Ez Bar Curl 4x8-12
Hammer Curl 4x8-12
Machine Preacher 4x8-12
Incline Curl 4x8-12
Rev. Wrist Curls 4x8-12
Wrist Curls 4x8-12

I felt I did too much for arms, which I did, in this new program I made it's been changed.
Sunday Dec.16 update will be posted tonight.
P.S. I started my new diet in combination with LEAN EFX!
Updates Tonight, stay tuned!!!
 
Aggie2012 said:
Let me get you guys up to speed on what happened over the weekend... Thursday of course was my rest day I did 15min of HIT in the morning upon wakening. My meals from Thurs-Sat were the same as usual, I will log those in a sec. Friday I didn't lift til 7:30 at night. It was delts. After warming up on seated military press my first working set which was 95lbs, I did 12 reps. After racking the weight my head started getting pulsing pains in the back of my head. It hurt like hell! So I took a 5min break and tried a different exercise with lighter weight. Still the pain was bothering me. I had to call it a night. The workout beat me this time. Saturday morning 8AM was redemption time! Delts and Arms. I had breakfast and prior to lifting I took a pain reliever. I didn't want to use a pre, since I practically wasted one on Friday. I busted out my delt portion of the workout within 45mins. I supersetted every exercise. It was intense, right as I finished my partner made it to the gym and we began on arms. I focused alot on contractions during each movement. All in all went well, I took my post, and Endurance, and my day just had become better. I recently changed my diet and training program as well, I will soon inform you guys about it.
My meals for Thurs-Sat:
1: 8 egg whites, 2 whole eggs, 1 c oats, 1 green tea.
2: 8oz tilapia, 1 c rice.
3: 2Tbs almond butter, 1 c coco milk.
4: 8oz chicken breast, 1 c rice.
5: 8oz tilapia, 100g yams.
6: 8oz chicken breast, 100g sweet potatoes.

Workouts:
Delts:
Milt. Press 4x8-12
Upright Row 4x8-12
Db Lat. Raise 4x8-12
Ez Bar Front Raise 4x8-12
BO DB Lat. Raise 4x8-12
Cable Lat. Raise 4x8-12
Rear Flyes 4x8-12
Db Shrugs 1x55. I pick a set of DB's and however much they weigh I do that many reps, so I chose a 55lb'er.

Arms:
CG Bench 4x8-12
Rope Pushdown 4x8-12
Rope Ext. 4x8-12
Rev. Pulldown 4x8-12
Ez Bar Curl 4x8-12
Hammer Curl 4x8-12
Machine Preacher 4x8-12
Incline Curl 4x8-12
Rev. Wrist Curls 4x8-12
Wrist Curls 4x8-12

I felt I did too much for arms, which I did, in this new program I made it's been changed.
Sunday Dec.16 update will be posted tonight.
P.S. I started my new diet in combination with LEAN EFX!
Updates Tonight, stay tuned!!!
Click to expand...

Nice update Aggie! Glad to see Endurance is doing well for you so far and I'm excited to see how much Lean EFX helps with your prep. Great log so far!

Looking forward to seeing the new program too.

This was my 2000th post!!
 
cswalczakny said:
Nice update Aggie! Glad to see Endurance is doing well for you so far and I'm excited to see how much Lean EFX helps with your prep. Great log so far!

Looking forward to seeing the new program too.

This was my 2000th post!!
Click to expand...

Thanks bro! Congrats on the post, that's awesome!
 
Update Sunday Dec. 16. So Last weekend if I haven't mentioned I cooked over 40lbs of: chicken, tilapia, rice, sweet potatoes, and yams (About 8 days worth of meals plus extra). I ate about 5 days worth of what I cooked. On the 6th day I started to notice a weird smell from my meals when I heated them, I thought it was just me, the 7th day I smelt it again, this time I had a stomach ache. I went home and smelled all the other food I cooked and it smelled horrible. I had to toss it all away :( Luckily I had my other food in the freezer to begin my new diet. I called for an emergency cook early in the morning today and finished right before work. This new diet is going to be run for about 8-10 weeks, before my other planned diet. Today I also Lean EFX!.
LEAN EFX from FORMUTECH NUTRITION, is a non-thermogenic fat burner.
This product contains:
4mg-Vitamin B6
100mcg-Chromium
110mg-calcium
25mg-7-Keto DHEA
500mg-Acetyl L-Carnitine
168mg-Dandelion Root
25mg-5-HTP
500mg-Hoodia Gordonii
25mg-Alpha Lipoic Acid

I'm taking the dosage of 2 veggie pills/ 2 times a day.
I took my first dose in the morning upon wakening. I didn't notice any weird skin tingling or stomach problems compared to other fat burners I've used before. Note: I've tried some of the BIG NAME FB's from: BSN, Musclepharm/tech, BPI,USP Labs. I swear when I took those, after 10mins my stomach would hurt/ give me a feeling like I had to throw up. But LeanEFX day 1, I liked it. I took my last dose a few minutes ago, and I feel great. Until tomorrow!
Meals from new diet:
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 2 Tbs almond butter.
3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
5. 5oz chicken breast, 1 1/2c broccoli.
6. 5oz chicken breast, 2c broccoli.

Legs Tomorrow! Stay Tuned.
 
Aggie2012 said:
NATURAL EFX. My mistake. I keep getting the two names scrambled in my head.
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No problem man, I doubled down on it too lol!

As for the nausea with other fat burners that's what I always hated about them. That and the all day cracked out feeling. None of that with Formutech products
 
Update for Mon. Dec. 17.
Today I hit legs hard, at least my quads, hamis will be finished in the PM after work. I'm getting use to waking up early I woke up at 4:45am without my alarm it was awesome! I was eager to go out and pump. I started my morning with some Natural EFX, and then cook breakfast. Within 5mins of consuming Natural EFX I felt more energized. It open my eyes and just made me more pumped. After my first meal I waited about an hour and then headed off to the gym. First thing I noticed in the locker room, NO SHAKER BOTTLE! I was like damn no Pre for legs this is gonna suck. I continued anyway, nothing is gonna stop me on my way to success and victory. After my 2 warmup sets on leg ext. Believe it or not I just got burst of energy, almost more than my pre. The Natural EFX was keeping my going, also it could've been breakfast too, but I felt great. Today was also day one of my new workout format, it was awesome, I hit some PR's I felt in control! I still have the rest of the day, to finish things, and they will be done!
Leg Workout:
Quads PM:
Front Sq. 5x6-8
Back Sq. 5x6-8
Leg Press. 5x6-8
Hack Sq. 5x6-8
Leg Ext. 5x8-10
Hamis PM:
DB Stiff Dead 4x8-10
Lying Leg Curl 4x8-10
Seated Leg Curl 4x8-10
Hip Add. 3x8-10
Hip Abd. 3x8-10
Glute Kicker 3x8-10

Calves:
Standing Calf 5x15-20
Seated Calf 5x15-20
Tibia Machine 5x15-20

Meals:
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
3. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
4. 5oz chicken breast, 1 1/2c broccoli.
5. 5oz chicken breast, 2c broccoli.
6. 2 Tbs almond butter.
 
Aggie2012 said:
Update for Mon. Dec. 17.
Today I hit legs hard, at least my quads, hamis will be finished in the PM after work. I'm getting use to waking up early I woke up at 4:45am without my alarm it was awesome! I was eager to go out and pump. I started my morning with some Natural EFX, and then cook breakfast. Within 5mins of consuming Natural EFX I felt more energized. It open my eyes and just made me more pumped. After my first meal I waited about an hour and then headed off to the gym. First thing I noticed in the locker room, NO SHAKER BOTTLE! I was like damn no Pre for legs this is gonna suck. I continued anyway, nothing is gonna stop me on my way to success and victory. After my 2 warmup sets on leg ext. Believe it or not I just got burst of energy, almost more than my pre. The Natural EFX was keeping my going, also it could've been breakfast too, but I felt great. Today was also day one of my new workout format, it was awesome, I hit some PR's I felt in control! I still have the rest of the day, to finish things, and they will be done!
Leg Workout:
Quads PM:
Front Sq. 5x6-8
Back Sq. 5x6-8
Leg Press. 5x6-8
Hack Sq. 5x6-8
Leg Ext. 5x8-10
Hamis PM:
DB Stiff Dead 4x8-10
Lying Leg Curl 4x8-10
Seated Leg Curl 4x8-10
Hip Add. 3x8-10
Hip Abd. 3x8-10
Glute Kicker 3x8-10

Calves:
Standing Calf 5x15-20
Seated Calf 5x15-20
Tibia Machine 5x15-20

Meals:
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
3. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
4. 5oz chicken breast, 1 1/2c broccoli.
5. 5oz chicken breast, 2c broccoli.
6. 2 Tbs almond butter.
Click to expand...

Still can't believe the pure volume you do for legs Aggie its crazy! Nice update man
 
Is it a bad thing? Like I've tried the recommended 9-12 sets per bodypart, and I just don't feel satisfied, nor see growing. High volume and moderate-high intensity is where I grow best. It's not like a just go for the weight either, I make sure a pick a heavy enough wait to fully stretch and contract each rep for the given number of reps I need to complete.
 
Aggie2012 said:
Is it a bad thing? Like I've tried the recommended 9-12 sets per bodypart, and I just don't feel satisfied, nor see growing. High volume and moderate-high intensity is where I grow best. It's not like a just go for the weight either, I make sure a pick a heavy enough wait to fully stretch and contract each rep for the given number of reps I need to complete.
Click to expand...

Not at all man! Whatever works for you is great!
 
Aggie2012 said:
Thanks man! I set 2 goals. 1. I want to work my way up to be a pro. 2. Since day one my goal was to be the best.
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awesome goals, with an attitude like that and the work ethic you seem to have, nothing's going to prevent you from acheiving them.
 
Tuesday Dec. 18 Update: Today went pretty well. I trained chest/forearms/cardio. It was a good day, started off a bit discouraged but got myself back into the game. I ate 2 meals prior to lifting compared to my usual 1. I noticed I didn't have as much drive waiting longer/ eating another meal. I lifted around 10:30am. That's too late for me lol. I'm sticking to my lifting being 6-8am. I just have more energy and drive then. Upon wakening I took my Natural EFX, it woke me up that's for sure. I'm getting a bit leaner. I got kinda discouraged in the gym due some things. Like I've been dieting 4 weeks and I se my abs but still feel like an inch of fat is still layering over it. I know this is time paced sport. I'm not giving up, I'm trying my hardest, and training my hardest. I will soon reach that shredded look that's why I started my cut at 19/20 weeks. I did cardio, HIT, it was hell I drenched the stair climber with my hardwork aka sweat. lol.
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 2 Tbs almond butter.
3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
5. 5oz chicken breast, 1 1/2c broccoli.
6. 5oz chicken breast, 2c broccoli.

Chest:
Incline SM 5x6-8
Incline Flyes 4x8-10
Flat DB Bench 4x6-8
Decline Hammer 4x6-8
Low Crossover 4x8-10
High Crossover 4x8-10

Any tips for motivation? I want to know what you've guys used in the past.
 
Aggie2012 said:
Tuesday Dec. 18 Update: Today went pretty well. I trained chest/forearms/cardio. It was a good day, started off a bit discouraged but got myself back into the game. I ate 2 meals prior to lifting compared to my usual 1. I noticed I didn't have as much drive waiting longer/ eating another meal. I lifted around 10:30am. That's too late for me lol. I'm sticking to my lifting being 6-8am. I just have more energy and drive then. Upon wakening I took my Natural EFX, it woke me up that's for sure. I'm getting a bit leaner. I got kinda discouraged in the gym due some things. Like I've been dieting 4 weeks and I se my abs but still feel like an inch of fat is still layering over it. I know this is time paced sport. I'm not giving up, I'm trying my hardest, and training my hardest. I will soon reach that shredded look that's why I started my cut at 19/20 weeks. I did cardio, HIT, it was hell I drenched the stair climber with my hardwork aka sweat. lol.
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 2 Tbs almond butter.
3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
5. 5oz chicken breast, 1 1/2c broccoli.
6. 5oz chicken breast, 2c broccoli.

Chest:
Incline SM 5x6-8
Incline Flyes 4x8-10
Flat DB Bench 4x6-8
Decline Hammer 4x6-8
Low Crossover 4x8-10
High Crossover 4x8-10

Any tips for motivation? I want to know what you've guys used in the past.
Click to expand...

Patience my friend! Its just going to take some time you're doing great so far! This board is all I've needed for motivation recently, the people here are really supportive. I think there are some threads on motivation just use the search I'm sure you'll find them!
 
cswalczakny said:
Patience my friend! Its just going to take some time you're doing great so far! This board is all I've needed for motivation recently, the people here are really supportive. I think there are some threads on motivation just use the search I'm sure you'll find them!
Click to expand...

Thanks man! I spent some time thinking about some of things bothering me, this morning during training I forgot/ didn't care about them anymore so I killed my workout.
 
cswalczakny said:
Patience my friend! Its just going to take some time you're doing great so far! This board is all I've needed for motivation recently, the people here are really supportive. I think there are some threads on motivation just use the search I'm sure you'll find them!
Click to expand...

I have two major motivators, first is my partner. A good workout partner knows how to push you when your low on motivation.

Second is the closer I get to competition, the harder I seem to work. My focus and determination really makes me push myself.
 
Here's my update for Wed. Dec. 19. Today's training was all about back and calves. I did my usual and popped my Natural EFX once I woke and off I was to the kitchen to cook me some breakfast. I also had my regular meal, very delicious today, I mixed it up this though, I usually just crack my egg whites and throw them on the pan with a 1/2 tbs of olive oil and then after cook my onions in 1/2 coco oil. This time I put all my egg whites and onions in a bowl and added the olive oil and about a tsp of garlic powder and cooked it on the coco oil. It was amazing, it got me extra motivated. I spent some time prepping myself up before heading to the gym by reading the latest MD Magazine. I also did something different during training. First of all I decided to take my ENDURANCE while training. I put 2 scoops in my gallon jug and off to the games! At the start of the workout I was doing well, going heavy of course but then too heavy. Luckily I responded by lowering the weight to the point where I could still go heavy enough for a full contraction and stretch for 6-8 reps. I was doing that earlier when it was super heavy, but my form was crap, and the weight was controlling me, it should and always should be yourself controlling the weight. ENDURANCE keep me focused and energized throughout the session. Within about 90mins my workout was finished. I've never seen a fireman in full uniform at the gym before, but after I did my standing calf raises on the SM some guy who hopped on after I finished using it dropped a 45 on his foot and burst open. I wont go into detail lol but you can imagine what they had to clean up. I also did some shopping today, got me some workout books/ bodyfat caliper, and measuring tape. This Sunday I'll post some pics. But here are my stats/ workouts/ meals:
BF: ~7.5%
Waist: 32
Chest: ~40
Arms: 15 (I want these SOB's bigger lol)
Neck: 15
Legs: 24
Calves: ~17

Meals:
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 2 Tbs almond butter.
3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
5. 5oz chicken breast, 1 1/2c broccoli.
6. 5oz chicken breast, 2c broccoli.

Back workout:
Wide Grip Chins 4x8-10
BO Rows OH Grip 4x6-8
T-bar Rows 5x6-8
1 Arm Rows 4x6-8
Rev. Lat Pulldown 4x6-8
-Superset-
Rope Straight Pulldown 4x6-8
Iso Hammer Low Row 4x6-8

Calves:
Standing SM Raise 5x15-25
Seated Raise 5x15-25
Tibia 5x15-25

I realized after last night of being a bit discouraged that nothing else matters to me but this all of this. Bodybuilding. I'm sacrificing some of the things I used to like to get to the level I want to be. In the end to me it will be perfect. Final note, I've been thinking about after this comp to not compete for a while, I made and "after show" goal to take about 4-6yr layoff from competing to pack on the size. I did some math and thinking from 2013-2017 Bulk naturally in 2017 I'll be 23, and that's when I believe I would start cycling. And somewhere between 2018-2020 begin to compete in the NPC and begin my journey and life goal to become a pro. This is a dream, my dream, and will give it my hardest to fulfill my destiny and reach where I want to go.
 
02sixxer said:
I have two major motivators, first is my partner. A good workout partner knows how to push you when your low on motivation.

Second is the closer I get to competition, the harder I seem to work. My focus and determination really makes me push myself.
Click to expand...

No way this is exactly what I turned to, I have been working with my partner more often.
 
Aggie2012 said:
Here's my update for Wed. Dec. 19. Today's training was all about back and calves. I did my usual and popped my Natural EFX once I woke and off I was to the kitchen to cook me some breakfast. I also had my regular meal, very delicious today, I mixed it up this though, I usually just crack my egg whites and throw them on the pan with a 1/2 tbs of olive oil and then after cook my onions in 1/2 coco oil. This time I put all my egg whites and onions in a bowl and added the olive oil and about a tsp of garlic powder and cooked it on the coco oil. It was amazing, it got me extra motivated. I spent some time prepping myself up before heading to the gym by reading the latest MD Magazine. I also did something different during training. First of all I decided to take my ENDURANCE while training. I put 2 scoops in my gallon jug and off to the games! At the start of the workout I was doing well, going heavy of course but then too heavy. Luckily I responded by lowering the weight to the point where I could still go heavy enough for a full contraction and stretch for 6-8 reps. I was doing that earlier when it was super heavy, but my form was crap, and the weight was controlling me, it should and always should be yourself controlling the weight. ENDURANCE keep me focused and energized throughout the session. Within about 90mins my workout was finished. I've never seen a fireman in full uniform at the gym before, but after I did my standing calf raises on the SM some guy who hopped on after I finished using it dropped a 45 on his foot and burst open. I wont go into detail lol but you can imagine what they had to clean up. I also did some shopping today, got me some workout books/ bodyfat caliper, and measuring tape. This Sunday I'll post some pics. But here are my stats/ workouts/ meals:
BF: ~7.5%
Waist: 32
Chest: ~40
Arms: 15 (I want these SOB's bigger lol)
Neck: 15
Legs: 24
Calves: ~17

Meals:
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 2 Tbs almond butter.
3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
5. 5oz chicken breast, 1 1/2c broccoli.
6. 5oz chicken breast, 2c broccoli.

Back workout:
Wide Grip Chins 4x8-10
BO Rows OH Grip 4x6-8
T-bar Rows 5x6-8
1 Arm Rows 4x6-8
Rev. Lat Pulldown 4x6-8
-Superset-
Rope Straight Pulldown 4x6-8
Iso Hammer Low Row 4x6-8

Calves:
Standing SM Raise 5x15-25
Seated Raise 5x15-25
Tibia 5x15-25

I realized after last night of being a bit discouraged that nothing else matters to me but this all of this. Bodybuilding. I'm sacrificing some of the things I used to like to get to the level I want to be. In the end to me it will be perfect. Final note, I've been thinking about after this comp to not compete for a while, I made and "after show" goal to take about 4-6yr layoff from competing to pack on the size. I did some math and thinking from 2013-2017 Bulk naturally in 2017 I'll be 23, and that's when I believe I would start cycling. And somewhere between 2018-2020 begin to compete in the NPC and begin my journey and life goal to become a pro. This is a dream, my dream, and will give it my hardest to fulfill my destiny and reach where I want to go.
Click to expand...

Good attitude Aggie. Eyes on the prize!
 
Quick question? With my diet being around 2250 cals and 15 weeks out from Saturday, do you think I'll come too flat due to over dieting?
 
your legs are definitely your strong point so far, just need to add some definition on them probably a few more high reps on the leg extension machine and bulk up some mass on your biceps and triceps. not too bad for a start though :)
 
Aggie2012 said:
Quick question? With my diet being around 2250 cals and 15 weeks out from Saturday, do you think I'll come too flat due to over dieting?
Click to expand...

What kind of deficit are you at now? I mean you're always guaranteed to lose size on a cut, but by making sure your calorie deficit isn't too extreme and by giving your body calories at a maintenance level or a slight surplus once or twice a week you can minimize muscle loss. Then before your contest you'll want to deplete your water levels and then carb up to refill glycogen and plump your muscles back up.
 
cswalczakny said:
What kind of deficit are you at now? I mean you're always guaranteed to lose size on a cut, but by making sure your calorie deficit isn't too extreme and by giving your body calories at a maintenance level or a slight surplus once or twice a week you can minimize muscle loss. Then before your contest you'll want to deplete your water levels and then carb up to refill glycogen and plump your muscles back up.
Click to expand...

As Far as deficit the diet i've been posting lately is my current set up. A few weeks ago is was nothing but sweet potatoes for carbs now complex carbs are down and i'm eating more veggies.
 
babjizzle said:
your legs are definitely your strong point so far, just need to add some definition on them probably a few more high reps on the leg extension machine and bulk up some mass on your biceps and triceps. not too bad for a start though :)
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Thanks man, my arm workout is 6-8 rep range right now(just switched it last week).
 
Sorry for no recent updates fellas. I've been working throughout the weekend. Monday I'll will update everything over the days I didn't log. You'll all be impressed by the new pics. Natural EFX is making me lean! Stay tuned. Happy holidays to you all!
 
Update a bit late but here we go. Over the past few days I've been gone from the gym. It has sucked but I've been tending a minor injury from the weekend. I was squatting last weekend, and during my 3rd set I had this pulsing pain in my upper traps. My lower back also was flaring up from stiff deads. I had to call it a night. I was upset but I accepted the failure. I reevaluated my program during the 3 days off. My diet is still the same I didn't cheat at all this holiday. I was strong and still highly dedicated and motivated. I switched to one of my old routines that did a lot for me. Today I lifted legs and killed it. I still have the rest of the day for my meals. Other than that everything's been on par. Tonight I'll post my meals, and workout. LEAN EFX! I love this stuff still to this day. I'm buying another bottle asap. I'm really looking good and I believe its gonna take me to the top spot. FORMUTECH is legitimately my staple for this prep.
Stay tuned!
Here's a recent pic. No one was able to take pics so I had too. My bad. Next time I'll have better pics.
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Aggie2012 said:
Update a bit late but here we go. Over the past few days I've been gone from the gym. It has sucked but I've been tending a minor injury from the weekend. I was squatting last weekend, and during my 3rd set I had this pulsing pain in my upper traps. My lower back also was flaring up from stiff deads. I had to call it a night. I was upset but I accepted the failure. I reevaluated my program during the 3 days off. My diet is still the same I didn't cheat at all this holiday. I was strong and still highly dedicated and motivated. I switched to one of my old routines that did a lot for me. Today I lifted legs and killed it. I still have the rest of the day for my meals. Other than that everything's been on par. Tonight I'll post my meals, and workout. LEAN EFX! I love this stuff still to this day. I'm buying another bottle asap. I'm really looking good and I believe its gonna take me to the top spot. FORMUTECH is legitimately my staple for this prep.
Stay tuned!
Here's a recent pic. No one was able to take pics so I had too. My bad. Next time I'll have better pics.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72240"/>
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Looking really good Aggie! Be proud you kept strong this past week, I was not so disciplined and I'm regretting it now. You're going to kill the comp!!
 
Aggie2012 said:
Thanks man! I had 2 dinners I went to that both had strawberry cheesecake. It was tough watching everyone haha.
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you're not kidding! Lol, I had cookies and pie and pumpkin roll, and 1 or 2 of everything else on top of it. I'm feeling like a bloated mess now, yuck! Oh well, I'll be back on track in no time at all. But you, my friend, have some kind of will power and drive. Can't wait to see you place 1st in your contest!
 
Aggie, you are looking good. I am impressed with those quads brother.

Here is my Formutech nutrition cutting phase/pre contest sup list:
Lean EFX Refined (last 6 weeks)
Natural EFX (14 weeks out till contest)
Youth (14 weeks out till contest)
Endurance BCAA Plus (2 x a day till 4 weeks out then 3 times a day)
Volatile Pre Workout till 4 weeks out then no pre workout just the 3rd BCAA)
 
I am always on Flexible joint formula.
 
02sixxer said:
Aggie, you are looking good. I am impressed with those quads brother.

Here is my Formutech nutrition cutting phase/pre contest sup list:
Lean EFX Refined (last 6 weeks)
Natural EFX (14 weeks out till contest)
Youth (14 weeks out till contest)
Endurance BCAA Plus (2 x a day till 4 weeks out then 3 times a day)
Volatile Pre Workout till 4 weeks out then no pre workout just the 3rd BCAA)
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Thanks man! I like your sup list, I might have to give it a try!
 
Update for Dec. 28. Going back to my old split has been working very well lately, I did back today, and noticed I still have my strength in the exercises I did. Day by day I feel leaner and look it as well. I've been working on my posing after my workouts for about 5-15mins each time. Everything is looking pretty defined and proportionate. Tomorrow I'll be 14 weeks out and I know for a fact i'm on right road for the victory. My diet and I are still getting along very well, No Binges! Holidays were a big test of my will and I didn't touch a single thing, but my own pre-made meals. I stay strong, and kept going. That's what I'm doing throughout this prep. I believe that in the next couple weeks with the scheduled changes to my diet is going to put me even higher than the others compared to what I thought earlier. I'm winning this thing. I'm not letting anything stop me, I'm gonna go out and get what's mine. It's GAME TIME.
Here's my log for my meals/ workouts I've done past days/ week. Sorry I haven't been logging sooner, just been working alot making money for this prep, this next check i'll have some money to save up for my IAFS- (International Association of Fitness Sciences) training certification and also start saving up for my bulking phase after this contest.
Meals for past 7 Days:
1. 12 egg whites, 1 1/2c oats, 1 green tea.
2. 2 Tbs almond butter.
3. 8oz tilapia, 1/2c brown rice, 2c broccoli.
4. 5oz tilapia, 1/2c brown rice, 2c broccoli.
5. 5oz chicken breast, 2c broccoli.
6. 5oz chicken breast, 2c broccoli.

Workouts:
Wed:
Squat 4x6-10
Hack Sq. 3x8-10
BB Lunge 3x8-10
Leg Ext. 3x10-12
Lying Leg Curl FST-7 7x10-12
Hanging Leg Raise 3x12-15
Oblique Crunch 3x12-15
Ab Pulldown 3x10-12
Cardio: 20min Stepmill

Thurs:
Incline Press 4x6-10
Db Bench 3x8-10
Decline Hammer Bench 3x8-10
Incline Fly 3x10-12
Cable Fly (flat bench) 3x10-12
Standing Calf Raise 5x15-25
Seated Calf Raise 5x15-25
Tibia Machine 5x15-25

Friday:
Pull-Up 3x6-10
V-bar Pulldown 3x6-10
BB Row 3x6-8
1 Arm Row 3x8-10
Rev. Pulldown 3x10-12
Straight Arm Pulldown 3x10-12
Cardio: 20min Stepmill

Tomorrow's lift Delts/ Abs! Stay Tuned!!!
 
forget the date of contest?
 
NPC (National Qualifier)Panhandle Show Down, Pensacola, FL MP 6'+ Class

Europa Champions of Champions, Orlando, FL, MP 6'+ Class


Start Prep this week, Time to get in the zone. Goal is 215lbs at 5%
 
Aggie2012 said:
Thanks man! I had 2 dinners I went to that both had strawberry cheesecake. It was tough watching everyone haha.
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I am SO glad I don't like any of that stuff. I have slowly moved from liking very few sweets to basically liking none. There are only a handful that I would even think of eating. Great problem to have. LOL.

Kudos for staying on track during the holidays. I dieted once during thanksgiving and Christmas and it was hard, but not nearly as bad as one would think.
 
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