Jdg's 26 Week Prep

So even though things went to **** tonight I did have a good workout today. My plans were hams and calves, but my damn calves are still sore so I hit hams and bis. Funny combo but I need to bring my bis up some so I hit them for the second time this week.

Stiff leg deads-
225 4 x 10

Incline DB leg curls-
25# 3 x 15

Lying prone leg curls-
120 x 10
140 x 10
160 x 8

Standing leg curls- improvised with the leg extension machine
20 7 sets 8 30 sec rest


Bis I did my routine I did earlier this week but the order tonight was backwards

High cable curls-
40 each side 4 x 15

Preacher DB curls- single arm
25 x 10
30 x 10
35 x 10

Across body hammer curls-
35's 3 x 8

Straight bar cable curls-
80 7 sets 10 30 sec rests

I am getting way more vascular! There were veins running down and across my shoulders and biceps that I haven't had before. I can't wait until I get really lean!!


I lifted 5 days in a row this week so no weights this weekend. I do plan on doing some cardio though ;)
 
Odd question, you guys that have competed, where do you order your posing trunks from? last time I competed I had a 27 1/2" waist and don't think I will be able to wear them again haha.
 
Got my rooms reserved and just paid my entry fees for my show, no backing out now!!!

Time to get f'kn shredded!!!!
 
jdg76 said:
Got my rooms reserved and just paid my entry fees for my show, no backing out now!!! Time to get f'kn shredded!!!!
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Congrats man!! It's REAL now!!
 
25.mins cardio this morning. 20 mins treadmill, lost track of how many sprints haha. 5 mins hiit on stair climber. 1 min on/off. Level 5 and 10.
 
jdg76 said:
25.mins cardio this morning. 20 mins treadmill, lost track of how many sprints haha. 5 mins hiit on stair climber. 1 min on/off. Level 5 and 10.
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Looking good man. I was down another percent in bf this week at check in. So still on track lucky I'm in CA
 
Ya dang it I forgot to check mine this morning. I need to leave my calipers out so I get in the habit!! I have no clue where I am??
 
Just be ready to put your foot on the gas at any time, you are a few weeks to a month to really have to consider it but it will come. Patience for now :)
 
DreamWeaver said:
Just be ready to put your foot on the gas at any time, you are a few weeks to a month to really have to consider it but it will come. Patience for now :)
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Maybe I'm reading your comment long, but Ya lost me? .... Could be no carbs today got me foggy too lol
 
jdg76 said:
Maybe I'm reading your comment long, but Ya lost me? .... Could be no carbs today got me foggy too lol
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No I was speaking in more general terms sorry. You can cruise on the way your going as you are right on track but you will eventually need to accelerate the process everybody does or almost everybody. You know lock and load time. Pretty much goes without saying lol I maybe shouldn't have bothered :)
 
DreamWeaver said:
No I was speaking in more general terms sorry. You can cruise on the way your going as you are right on track but you will eventually need to accelerate the process everybody does or almost everybody. You know lock and load time. Pretty much goes without saying lol I maybe shouldn't have bothered :)
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No, no, you're fine. I'm at the store following my wife around grocery shopping lol, and just read it wrong I guess ;)
 
I got both my trunks from Amy's suites. Fast delivery and fit perfectly. Not to mention the ridiculous amount of colors/designs she has
 
Simple cardio tonight. 20 min low intensity on the treadmill, 4 incline, 3 speed. I did do some ab work and practice posing. Abs consisted of 80 total reps each, incline sit-ups and cable crunches. Practiced my quarter turns and front poses.
 
jdg76 said:
Simple cardio tonight. 20 min low intensity on the treadmill, 4 incline, 3 speed. I did do some ab work and practice posing. Abs consisted of 80 total reps each, incline sit-ups and cable crunches. Practiced my quarter turns and front poses.
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I gotta start working my abs more
 
mixedup said:
I gotta start working my abs more
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I tend to neglect them, but told myself even if I do 5 mins, I am going to start doing them when I do cardio..
 
jdg76 said:
I tend to neglect them, but told myself even if I do 5 mins, I am going to start doing them when I do cardio..
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I figured I'd drop a little more bodyfat first but I think working them now wI'll help em pop a little more
 
I'm in heaven right now!! :D My new dinner meal is 8oz lean ground burger, lettuce, tomato, 1 tbs light sour cream, salsa. A taco salad without the extra cals ;) Sure beats plain burgers with sweet potatos!
 
Yum
 
Freakin 198 this morning. 4lbs in two weeks, I was sick and dropped from 202 to 196. So I dint know how much I lost from cardio or being sick...... I hate to use every trick already but I may try to hit ketosis and stay no or low carb. I don't work till thurs in case I should go hypo..??
 
I am changing weekly


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Looking Great man!! Nice symmetry! Good and thick too!
 
turff49 said:
Looking Great man!! Nice symmetry! Good and thick too!
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Thanks Turff!! Although the scale isn't showing much I feel like my physique is changing weekly. I was just looking at the pics from a few weeks ago and can even tell the difference between then and now.



Jan. 1st, page 10 is my last pics..
 
Yeah, looks like terrific recomp. Which is just what you want. Bf reduction without weight loss is where it's at. The shredding will come in a few weeks as you still have plenty of time. Where is bf at right now 11-12%? Maybe 10?
 
turff49 said:
Yeah, looks like terrific recomp. Which is just what you want. Bf reduction without weight loss is where it's at. The shredding will come in a few weeks as you still have plenty of time. Where is bf at right now 11-12%? Maybe 10?
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I got 11.3% this morning. I'm just now getting back into using my calipers again so not real accurate.
 
You've got to relax lol continue carb cycling and add and additional 5-10min onto your cardio.

You're not behind. No point in going keto. Cut some carbs off the cycle, 25g per day

Ex;
High- 250g---->225g
Med- 175g---->150g
Low- 100g---->75g

And have a refeed every two weeks with double the carb intake on a day.
 
tyga tyga said:
You've got to relax lol continue carb cycling and add and additional 5-10min onto your cardio.

You're not behind. No point in going keto. Cut some carbs off the cycle, 25g per day

Ex;
High- 250g---->225g
Med- 175g---->150g
Low- 100g---->75g

And have a refeed every two weeks with double the carb intake on a day.
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I know, I have to keep telling myself that. I'd just rather be ahead of schedule and cruise the last few weeks then be two weeks out and realize I have 10lbs to drop! It don't help last time I attempted to compete I did wait to late to diet and ended up dropping out...
 
jdg76 said:
I know, I have to keep telling myself that. I'd just rather be ahead of schedule and cruise the last few weeks then be two weeks out and realize I have 10lbs to drop! It don't help last time I attempted to compete I did wait to late to diet and ended up dropping out...
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I know what you mean I'm trying to cruise in I want to be comfortable 7% range 5 weeks out.
I think I'm dropping back into keto have to get some keto sticks my new diet is basically 5 days low and a 36 hour refeed every week
 
Nothing to crazy this morning. 20 mins cardio on the treadmill. I did a light jog at 6 speed for a min several times just to get my heart rate up. Also did 4 sets of 15 supported leg raises to hit my lower abs. Noticed this morning and you can see in one of my pics, I have a few lower ab veins coming out :D
I got called into work for this evening so I may not get a second session in. I've done 2 a days for the last 7 days so I don't think it will hurt to skip it ;)
 
jdg76 said:
I know, I have to keep telling myself that. I'd just rather be ahead of schedule and cruise the last few weeks then be two weeks out and realize I have 10lbs to drop! It don't help last time I attempted to compete I did wait to late to diet and ended up dropping out...
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You won't have to. Unless for some odd reason you have metabolic damage then cycling carbs, and tapering through the prep with cardio you won't be behind. You'll keep maximal muscle and lose body fat.

Win/win
 
Wow! You're looking good. I just started following this. I'm a few years older and am encouraged by what I've read and seen in your thread. How long until you compete (I may have missed that post)?
 
MARK_ said:
Wow! You're looking good. I just started following this. I'm a few years older and am encouraged by what I've read and seen in your thread. How long until you compete (I may have missed that post)?
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Thanks man, i appreciate it! I'll be 39 next month so you are never to old ;)

I'll compete April 4th, so it is 11 weeks from yesterday.
 
Ya I need to practice. A little change of feet position makes a huge difference.

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You're going to rock it JD.
 
MARK_ said:
Wow! You're looking good. I just started following this. I'm a few years older and am encouraged by what I've read and seen in your thread. How long until you compete (I may have missed that post)?
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Never too old I am 41 competing masters class
 
No cardio tonight.....well maybe after the wife and I go to bed.....
 
Official weigh in this morning 198.4. So down 4lbs in two weeks. About right. After talking with my brother and his buddy they think ove got around 25-30 more to lose. Which will put me around 170, about what I originally figured. His buddy, the npc judge wants me to drop around 15lbs in the next 5 weeks. Its possible. Except that I'll be upping my tren soon and may recomp more. I'll just have to watch the scale and the mirror. I know after seeing my last pose and talking with them, plus your all's encouragement I feel a lot better about where I'm at right now :)
 
jdg76 said:
Official weigh in this morning 198.4. So down 4lbs in two weeks. About right. After talking with my brother and his buddy they think ove got around 25-30 more to lose. Which will put me around 170, about what I originally figured. His buddy, the npc judge wants me to drop around 15lbs in the next 5 weeks. Its possible. Except that I'll be upping my tren soon and may recomp more. I'll just have to watch the scale and the mirror. I know after seeing my last pose and talking with them, plus your all's encouragement I feel a lot better about where I'm at right now :)
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You seem like you have a good plan and are getting some good advice. Excellent job! I hope it all goes well for you
 
RegisterJr said:
You're going to rock it JD.
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Thanks register, my confidence is going up every day as I see the changes in my physique. It helps me push harder all the time!!
 
MARK_ said:
You seem like you have a good plan and are getting some good advice. Excellent job! I hope it all goes well for you
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Appreciate it man! Taking it day by day. ;)
 
My biggest piece of advice I have for u is trust the process and quit worrying about your weight #. I made that mistake my first 2 years. Sure u want to make a certain class, I get that but constantly worrying about what u weigh will cause the body to release cortisol and have u going nuts. Enjoy the journey. It wI'll have days that really suck but in the end it's all worth it. U look great. Keep it up
 
BigBoyMuscle said:
My biggest piece of advice I have for u is trust the process and quit worrying about your weight #. I made that mistake my first 2 years. Sure u want to make a certain class, I get that but constantly worrying about what u weigh will cause the body to release cortisol and have u going nuts. Enjoy the journey. It wI'll have days that really suck but in the end it's all worth it. U look great. Keep it up
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Thanks man!! I think my worries with my weight is more that I am not losing quick enough, and won't be lean enough come comp time, than it is making a certain weight. But you are right I need to watch the mirror more than the scales. I think there is a big difference in the pics i just took compared to a 3 weeks ago and there is only a 4-6lb difference :D
 
Also got in 25 minutes fasted cardio this morning. Mixture of slow jog, sprints, and fast walk on treadmill. I'll go back in a few hours to do legs, so no cardio this afternoon..
 
I am looking at your pics and I wouldn't think you had another 25 to 30, not that numbers matter that much just condition till you get as leans as possible and forget about weight. Eat to maintain as much mass as you can while you get shredded. Conditioning comes first though. Bottom line though .. great fuggin progress from last week and you are right on top of this. Keep driving.
 
DreamWeaver said:
I am looking at your pics and I wouldn't think you had another 25 to 30, not that numbers matter that much just condition till you get as leans as possible and forget about weight. Eat to maintain as much mass as you can while you get shredded. Conditioning comes first though. Bottom line though .. great fuggin progress from last week and you are right on top of this. Keep driving.
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Thank you sir!

I've been thinking the same thing on the 30lbs. It will boil down to how lean I can get without losing to much muscle mass as you said. I know the last week I will push out a lot of water to really dry up so I have to take that into consideration. All in all I am happy with my progress so far, and like I said, I'm very excited to see where I can go the next 10 weeks!! If you look back to the first page or two of this log I have a pic of my first show and I was 143lbs believe it or not. So this time there will be a HUGE difference in my physique!! :D
 
Man after going <40 carbs a day all weekend I would of thought leg day today would of drained me when really I didn't do to bad!

Leg press calf raises-
6 plates 4 x 30

Standing calf raises in smith machine-
225 4 x 25



Leg extension-
170 x 10
190 x 10
210 x 10

Squats-
WU 135 x 10 x 2
225 x 8
275 x 5
315 x 5
365 x 5
405 x 5 knee wraps and belt

Single leg squats in smith-
135 3 x 10 each leg

Leg press- 30 sec rest, feet close and high with toes pointed slightly out, focus on sweep
6 plates 7 sets 10


My legs were so pumped there was no definition to them!! After doing the leg press my outer quads were burning clear to my knees!! Love it!! haha

Plan on hitting hams just as hard Friday :D
Time to carb back up!!
 
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