Jdg's 26 Week Prep

Helps hit my macros. Cook the oats before adding anything. That's where some people make the mistake. Select and Body Nutrition thicken the oats up. Dymatize, Cellucor, LG will all thin out your mixture. I like my oats thick, not runny. Sometimes I'll have this at breakfast and lunch. When I'm running 3500-4000 cals it helps hit my macros while keeping everything clean.
 
turff49 said:
Helps hit my macros. Cook the oats before adding anything. That's where some people make the mistake. Select and Body Nutrition thicken the oats up. Dymatize, Cellucor, LG will all thin out your mixture. I like my oats thick, not runny. Sometimes I'll have this at breakfast and lunch. When I'm running 3500-4000 cals it helps hit my macros while keeping everything clean.
Click to expand...

Yeah that would help with macros. I've been able to keep mine over 3600 most days, I have more of a problem eating so much as I do keeping it clean with high calories. Adding protein would be an easy way to add in another 100-150 cals plus the extra protein.
 
turff49 said:
Helps hit my macros. Cook the oats before adding anything. That's where some people make the mistake. Select and Body Nutrition thicken the oats up. Dymatize, Cellucor, LG will all thin out your mixture. I like my oats thick, not runny. Sometimes I'll have this at breakfast and lunch. When I'm running 3500-4000 cals it helps hit my macros while keeping everything clean.
Click to expand...

Idk what kind of Dymatize you're using but, dymatize is a blend (whey/casein) and it thickens the hell out of my oats.

Overnight oats are great too. Use almond milk, add a layer of PB2 some fruit and either honey or a WF SF/FF syrup and its on point
 
tyga tyga said:
Idk what kind of Dymatize you're using but, dymatize is a blend (whey/casein) and it thickens the hell out of my oats. Overnight oats are great too. Use almond milk, add a layer of PB2 some fruit and either honey or a WF SF/FF syrup and its on point
Click to expand...
I tried the gourmet blend and it didn't thicken my oats at all. Fluke batch maybe? I'll try it again when I get another tub. I like their Orange and strawberry in the Elite Fusion.
 
turff49 said:
I tried the gourmet blend and it didn't thicken my oats at all. Fluke batch maybe? I'll try it again when I get another tub. I like their Orange and strawberry in the Elite Fusion.
Click to expand...

Ah I see. I use the dymatize elite, which is a casien/whey blend.

Not sure what the gourmet is
 
turff49 said:
Oh man, here is what you do for your oats:
1 cup dry oats with 1.25 cups of water. Nuke for 1minute stir, nuke another 20-30 seconds.
Add in nuts and raisins, mix in.
Add 1 scoop of protein powder. I use either Snickerdoodle or one of the Body Nutrition powders, favorite being Orange Creamsicle.
By far my favorite way of fixing my oats.
Click to expand...

I am going to try this tomorrow.. thanks mate!
 
I love overnight oats too! I also put protein powder in mine too! Makes an easy on the go meal!!
 
Leg day again :D
I realized about 15 mins into my routine I grabbed my workout from 2 weeks ago instead of last week so I did the wrong routine. I still had a hell of a workout tonight!!



Leg Extensions-
210 x 12
230 x 8
230 x 8 Drop
150 x 8 Drop
110 x 8


Squats- 4 sets 6 Explosive
275 4 x 6

Leg Press- Constant tension ( no lock out) 3 sec negatives
630 4 x 8

Leg press Machine- 1/4 rep + 1 full rep = 1 REP
300 x 10 (1 1/4)
360 x 8 x 2 (1 1/4) DROP
260 x 6,4,4,4,4 After each set I would lock out for 5 sec then do the next set

Incline Leg Curl- Courtesy of Steve Kuclo
25 x 8
30 2 x 12

Leg Press CALF RAISES- lock out and hold for 10 secs after each 10 reps
2 plates each side 2 x 30reps

INCLINE LEG CURL


[video=youtube;nEQr8jSpiXE]http://youtu.be/nEQr8jSpiXE?list=UUmx__hK9tFyXfd27U7GdjDw[/video]


As you can tell it took me a few reps to get the weight right between my feet, but once I did they were constant tension on my hams.


This routine calls for chest and shoulders twice a week. I think instead of that I am going to split up my quads and hamstings. So I will do quads and calves on Monday, and the Hamstrings and calves on Friday. Friday will consist on incline curls, standing curls, and STDL. My hamstings are finally coming in and I would really like to get some more size on them before I compete.
 
Skipped the gym yesterday, I had a friend who was needing to vent and then ran out of time. But we did make it tonight.
Hit chest and shoulders.

Machine chest press- neutral grip
210 x 8
250 x 8
290 x 8

Flat bench- 5 x 5 with increasing weights
225 x 5
245 x 5
255 x 5
275 x 5 x 2
My weights were kind of funny here. My wife was lifting with me so I would just pull off the 45's and leave her weights or add a 5 or 10 if she needed it.

Flat DB twist press- Neutral grip, turning pinkies inward at top of movement
75's 10,9,10

Incline BB- constant tension
225- failed miserably for on this so dropped to 185


Cable side laterals-
30 3 x 12

Face Pulls-
60 3 x 30

Front delt raises-
35's 3 x 10

Was 'off' all night tonight. I know part of it was I had to keep explaining to my wife how to do different exercise and I never could really focus. Hopefully tomorrow night goes better...
 
jdg76 said:
Skipped the gym yesterday, I had a friend who was needing to vent and then ran out of time. But we did make it tonight. Hit chest and shoulders. Machine chest press- neutral grip 210 x 8 250 x 8 290 x 8 Flat bench- 5 x 5 with increasing weights 225 x 5 245 x 5 255 x 5 275 x 5 x 2 My weights were kind of funny here. My wife was lifting with me so I would just pull off the 45's and leave her weights or add a 5 or 10 if she needed it. Flat DB twist press- Neutral grip, turning pinkies inward at top of movement 75's 10,9,10 Incline BB- constant tension 225- failed miserably for on this so dropped to 185 Cable side laterals- 30 3 x 12 Face Pulls- 60 3 x 30 Front delt raises- 35's 3 x 10 Was 'off' all night tonight. I know part of it was I had to keep explaining to my wife how to do different exercise and I never could really focus. Hopefully tomorrow night goes better...
Click to expand...

Great job! Hang in there with the wife. The long term prospects of working out with her are definitely worth the short term pain and incinvenience! Is she enjoying the working out? If nothing else, she gets to spend some quality time with her hubby! Girls love that!
 
Agree with eddieaz... be happy that your wife is interested in working out. I'd love for my wife to take some interest in all my physical activity.
 
Thanks for the incline ham vid. Gonna try those.

You're doing Mountain Dog, right? I made great progress on my hams with his routines. Usually kills them before squats and often adds SLDLs at the end. Wish my legs recovered enough to do twice a week.
 
RegisterJr said:
Thanks for the incline ham vid. Gonna try those.

You're doing Mountain Dog, right? I made great progress on my hams with his routines. Usually kills them before squats and often adds SLDLs at the end. Wish my legs recovered enough to do twice a week.
Click to expand...


They work pretty good RegisterJr . I am doing Meadows Reactive Pump routine right now, and yes my hams have finally started coming in good so I want to keep pushing them and bring them out even better before my comp.

I am not sure how I will recover but I will give it a shot for a few weeks and see. I have done other routines like Layne Norton's Power/Hyper where I hit them twice a week and did fine. We'll see ;)
 
Sorry guys for the lack of updates. I have had a really rough week, mainly with the inlaws over the Holidays argg!! :fing26:

I've missed a few workouts and cardio sessions. Good part is I have kept my diet in check and finally got down to the 200lb mark :D Next goal is 190..

Made up for it today and had a good session


One arm BB rows-
75 x 8 x 2
100 x 8 x 2

Deadlifts-
225 x 10 ---------- \
275 x 10 ---------- - Cardio !!!!!
275 x 10 ---------- /

Pullovers-
65 3 x 10

Stretchers with v-grip-
90 4 x 12
Light weight and really concentrated on the stretch and contraction

Banded hyper=extensions- 2 sets to failure

I hit my hams a little on the extensions so I did some standing curls too.

Standing ham curls- modified using leg extension machine
5 x 10 both legs

3 sets hanging leg raises

DONE!!

Had a pretty productive workout! Felt good to push it today, and had a little extra motivation/aggravation/push from arguing with the inlaws last night.


Going to be going on for dinner with some friends tonight. I'll keep it clean eating but will probably have a few drinks. So I guess I will start back on cardio tomorrow haha.
 
Inlaws... Man. No comment.

Nice HIIT on deads.
 
Arm day, just because I can :D

V-bar pushdowns- 150 4 sets 15
SS
BB curls- 70lbs 4 sets 8 w/10 partials after each set

Hammer curls- 40's 4 sets 8 w/8 partials after each set
SS
Pronated Kickbacks- 2 sets 8 with 25's , 2 sets 8 with 30's

Lying tricep ext w/ kettleball- I used a dumbbell instead and lowered it down below my head instead of to my forhead. I had to keep a pretty good angle on my upper arm to do it that way which I like because it kept constant tension on my tris
70 4 sets 10
SS
Preacher curls- 65 4 sets 8

Little extra------

Reverse grip single arm pulldown-
30lbs 2 sets 25 each arm!! BURN!!!


Went up on weight on a few exercises tonight but lost 2 reps each set on the preacher curls.


Held my diet pretty good this weekend. We went out with another couple Saturday night for dinner. I had a sirloin and baked potato, but did have a few drinks ;) We don't get to go out much without the kids so it was nice just to go out and relax. Shoot we were at the restaurant for just over two hours haha.


Got all my meals made up today so I should be gtg for the week. I think I am going to try the T3 again. I honestly think it was the Clen that was giving me anxiety. Also still debating on running Epi. I have 16 weeks from yesterday to my comp so I am starting to get a little nervous. Gotta kick my butt in gear.
 
Glad you got some much needed time out with friends and your wife!!
 
Started the next two weeks of Meadows workout tonight. Modified it just a little and will start hitting quads and hams on different days.

Quads and calves today

Squats- 2 warm up sets
225 x 10
275 x 8
315 x 6
365 x 4
405 x 4 DROP
315 x 10

Leg Press- 3 sec negative, no lock out
14 plates 4 x 10

Bulgarian Split Squats-
BW 3 x 15
Couldn't keep my balance using dumbells haha, well try using the Smith Machine next time

Leg Extension-
150 3 x 12 Drop
100 x 8 Drop
70 x 6

Seated Leg Press Calf raises-
240 3 x 25
I like using the seated leg press machine because I can put my toes on the bottom of the platform and actually push my heels down to get a good stretch before each rep.

20 min HIIT cardio this morning

My legs were fried tongiht!! I got home and was still shakey and almost a little nauseous ! Even when we went out the other night I stayed strict eating so I cheated tonight and had pizza post workout :D
Guess I will do cardio again in the morning haha.
 
jdg76 said:
Started the next two weeks of Meadows workout tonight. Modified it just a little and will start hitting quads and hams on different days. Quads and calves today Squats- 2 warm up sets 225 x 10 275 x 8 315 x 6 365 x 4 405 x 4 DROP 315 x 10 Leg Press- 3 sec negative, no lock out 14 plates 4 x 10 Bulgarian Split Squats- BW 3 x 15 Couldn't keep my balance using dumbells haha, well try using the Smith Machine next time Leg Extension- 150 3 x 12 Drop 100 x 8 Drop 70 x 6 Seated Leg Press Calf raises- 240 3 x 25 I like using the seated leg press machine because I can put my toes on the bottom of the platform and actually push my heels down to get a good stretch before each rep. 20 min HIIT cardio this morning My legs were fried tongiht!! I got home and was still shakey and almost a little nauseous ! Even when we went out the other night I stayed strict eating so I cheated tonight and had pizza post workout :D Guess I will do cardio again in the morning haha.
Click to expand...

Way to bust it! I love/hate the leg days that leave you shaky! I hate them for the pain and inability to walk. I love them for the gainz!
 
Thanks!!! ^^^^^^^^^^ I am paying for it today though! My legs are SORE!!! going to be worse tomorrow I am sure ;)
 
Got in and hit shoulders and chest tonight, Changed things up a bit tonight...

Chest Press machine-
4 sets 6 with stack (dont remember what the weight was)

Bench Press-
135 x 15
185 x 10
225 x 5
255 x 5
275 x 5

Incline DB press- constant tension
75's 3 x 8

Dips- elbows flared to side
15,15

DB bent over laterals-
20's 4 x 15

Side laterals-
25's x 15
30's x 10
35's x 8


Got a pretty quick pump tonight. I ate my last meal before my workout a little later today. It was 8oz chicken, and 1.5 cups brown rice. I had it about 60mins before, where I normally eat around 1.5 to 2 hours pre. So that made of made the difference in my pump. I never felt nauseous or sick , so it didn't hurt to eat that late.
 
Killing that press man.
 
1.5hr is ideal for me. Around an hr and the food is still a brick In my stomach lol but that meal pre workout is mainly CHO+P
 
That's pretty good that you didn't get nauseous training that close to eating!
 
love2liftkat said:
That's pretty good that you didn't get nauseous training that close to eating!
Click to expand...

I left it for today :( I haven't been feeling good since I got up this morning. Came home from work early and slept most the afternoon. Hopefully I feel better tomorrow and can make it back to the gym...
 
hey guys, sorry if i derail, just looking for a little info on clen: at the end of the run, do you taper down from your highest dose, or just stop it completely?
aka, for a first time, would it look like:
20/40/60/80/100/100/100/100/100/100/80/60/40/20 or
20/40/60/80/100/100/100/100/100/100/100/100/100/100

thanks guys.

also, gonna follow this, you look like you have a great base to work with, you're gonna look sick!
 
I just stopped. Tapered up to 120mcg for my show and stayed there.

The day I stopped I was taking two Benadryl (coaches orders) at night. Supposedly helps down regulate receptors, I find conflicting information.. But whatevz
 
Same as Tyga. Bumped up to 120 after 3 days and stayed there then stopped at day 15.
 
Loneyboy said:
hey guys, sorry if i derail, just looking for a little info on clen: at the end of the run, do you taper down from your highest dose, or just stop it completely?
aka, for a first time, would it look like:
20/40/60/80/100/100/100/100/100/100/80/60/40/20 or
20/40/60/80/100/100/100/100/100/100/100/100/100/100

thanks guys.

also, gonna follow this, you look like you have a great base to work with, you're gonna look sick!
Click to expand...

I have always heard to taper it back down. I personally never ran it high enough to worry about it. But like Tyga said there is so much conflicting info out there you just have to make a choice on how you want to run it.

Also you are not derailing the thread at all. It's going to be a long drawn out log so a little discussion here and there doesn't hurt. Been kind of slow in here anyway ;)

And thanks for following along..
 
jdg76 said:
I have always heard to taper it back down. I personally never ran it high enough to worry about it. But like Tyga said there is so much conflicting info out there you just have to make a choice on how you want to run it.

Also you are not derailing the thread at all. It's going to be a long drawn out log so a little discussion here and there doesn't hurt. Been kind of slow in here anyway ;)

And thanks for following along..
Click to expand...

Perfect, thanks! Would you recommend running anything alongside it? I've heard about keto, t3, benadryl. Right now I'm doing 15mg osta daily. Think I just want to keep it simple like that, but if I can safely get better results then I'm interested.
 
Well nothing is necessarily going to be 'safe' ;) You are taking a chance running any of them. I am running T3 right now and if you decide to cycle the Clen a good ECA stack would be good to run when you are off the clen.
 
jdg76 said:
Well nothing is necessarily going to be 'safe' ;) You are taking a chance running any of them. I am running T3 right now and if you decide to cycle the Clen a good ECA stack would be good to run when you are off the clen.
Click to expand...

Haha true that bro. I think I'll leave the t3 out for a prep or something, just trying to get to single digit bf% right now. I'll look into picking up some eca, I've heard good things about ecy instead? Yohimbine instead.
 
Loneyboy said:
Haha true that bro. I think I'll leave the t3 out for a prep or something, just trying to get to single digit bf% right now. I'll look into picking up some eca, I've heard good things about ecy instead? Yohimbine instead.
Click to expand...
I thought about trying ecy myself. If you do run it let me know what you think.
 
jdg76 said:
I thought about trying ecy myself. If you do run it let me know what you think.
Click to expand...

Will do. How's the prep going? Still gaining right now or have you started cutting?

Edit: I guess you're probably cutting if you're running T3 right now haha
 
Loneyboy said:
Will do. How's the prep going? Still gaining right now or have you started cutting?

Edit: I guess you're probably cutting if you're running T3 right now haha
Click to expand...

Well actually I am trying to "grow" into the show, at least that is what my buddy is helping me try to accomplish. We are switching up and raising dosages of the hormones as we get closer. I am getting a little nervous because I am not getting as lean as I would like, but we will see,


On a different note I have had the flu the last few day, not full on, but feel like crap. So it has been no gym or cardio for 3 days! :(
 
jdg76 said:
Well actually I am trying to "grow" into the show, at least that is what my buddy is helping me try to accomplish. We are switching up and raising dosages of the hormones as we get closer. I am getting a little nervous because I am not getting as lean as I would like, but we will see,


On a different note I have had the flu the last few day, not full on, but feel like crap. So it has been no gym or cardio for 3 days! :(
Click to expand...

That's a tough goal, with the right conditions I'm sure you can do it though! Looks like you only step on stage if you know you're gonna be 100% so that's good! At least you're taking time off to recover though, the long run is what's important here
 
Loneyboy said:
how do you run it?
dosages of each and how many times a day?
Click to expand...

7am - 24mg Ephedrine + 200 mg Caf + 7.5 mg Yohimbine + baby aspirin

11am - 24mg Ephedrine + 200 mg Caf + 7.5 mg Yohimbine

3 pm - 24mg Ephedrine + 200 mg Caf + 7.5 mg Yohimbine

For yohimbine take your weight multiply by .1 and divide by 3.
 
wasme said:
7am - 24mg Ephedrine + 200 mg Caf + 7.5 mg Yohimbine + baby aspirin

11am - 24mg Ephedrine + 200 mg Caf + 7.5 mg Yohimbine

3 pm - 24mg Ephedrine + 200 mg Caf + 7.5 mg Yohimbine

For yohimbine take your weight multiply by .1 and divide by 3.
Click to expand...

ephedrine and caffeine are just standard doses then? do you buy your powders in bulk or from certain companies?
 
If you've never ran yohimbe before then start low dose. It's an ingredient that not everyone can tolerate.
 
You must log in or register to reply here.
Back
Top