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Out from the shadows - INBF World Championships 2012

OrganicShadow said:
If I needed it I would have it but I don't so I'm not worried. What I am worried about is how much water I'm still holding. Granted, theres 4 weeks left but that's my focus obstacle.

On a side note: It's raining but I still went to get my tan on. HUGE leak in the ceiling. A girl walks in while I'm waiting and I bring it up in small talk. As I'm leaving my friend at the counter told me she left her number for me. WIN! I guess "Hey check out that leak." is a good pick-up line.
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GJDM. looked like a solid workout!
 
one- why are you bb pressing so light?
two- when doing the curls, instead of doing one arm with less reps, just start with your smaller / weaker arm, do as many as possible, then match it with your stronger arm and stop there. no need to do less.. everyone has imbalances, and realize on stage these will be pretty hard to actually notice.


OrganicShadow said:
I've used HGHUp twice in 8 week (2 bottle) runs. First few weeks help get me to sleep but my response to GH boosters as a sleep aid is short lived. Over time during diet, especially on real low calorie days like 1700-1800 help with damage control and preservation of lean mass. Even though my numbers have dropped from the beginning to now it's not statistically dramatic and actually a few weeks after I started HGHUp and upped my calories about 200 I continued to lean out and increased weight on nearly every exercise.

CHEST/BICEPS:
Flying solo today - face beat red from Niacin and I pushed my NeoVar pre/post workout for fullness. I find my performance improves too, I squeeze out more reps.
Flat bench - 125x15, 135x15/13/12 That last one I had to take a break at 10.
Flat bench DB flyes - 30x20, 35x15x3
^Superset overhead DB pullover 55x10x4
Machine incline press - 140x15, 160x11, 140x13/12 (I got overzealous, no surprise)
Decline press - 3 sets rep out 95, wasnt counting.
Focused the bar toward the upper chest and expansion of the rib cage.

Standing BB Curl - 60x15x4 forcing reps where needed to get 15. I looked so vascular should have taken a picture!
Standing DB Hammer - 25x15, 3x15, 35x15x2
DB Preacher Curl Alternating Arms - 20x15x4 (L) 20x12x4 (R)
^ Did less reps on the right to make up for the asymetrical difference in arm size.

Cardio: 20m jog flat ground 6.0 speed, 10m walk incline 3.5 speed 9.0%

1 small braeburn apple
1c non-fat cottage cheese w/ 1oz walnuts
1/2 white kidney beans, cauliflower, 4 oz turkey breast (not the deli crap)
2sc IsoPure, 2 sc Karbolyn
Workout
6oz flank steak, 1/2c white kidney beans, 1/2c brown rice <How spanish is that? lol
2 tbsp natural peanut butter

1536 calories: 137c/43f/156p
YIKES!!! I feel fine and thought I ate alright... apparently not. Might have to sneak some more peanut butter in.

Number and photo check on Wednesday, it was supposed to be today but other things came up.
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It's light because of where the bar lands. It's very high to the collar bone and stressing the pectoralis minor much more. I also just suck at flat bench lol. DB I kill it.

You're right I should have been repping the left more and keeping the right to par.
 
OrganicShadow said:
I carry a LOT of water and have a thick skin than what's optimal. I can't use diuretics just manipulate:
distilled water, asparagus, PMS Tea (makes me constipated), cranberry, I prefer MHP Xpel for a supplement but Axis labs makes a decent one. Were planning to cut water as early as Tuesday (the shows on Friday) and manipulate sodium. When I start Free Test next week the 3,7 oxo DHEA should help push some water out and dry up. Plus cortisol control to get rid of anything hanging around my lower abs.

4 weeks out.
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Finally in!!


Soooo....can you use something like Laci Le Beau Tea? Works like a charm for me.
 
I'll look into it! I've tried Cranberry tea and the PMS tea, never head of that. The PMS tea shows greater results (especially in women, go figure) but I cant use it. Geo do you use it? I brew 5-6 bags in 1/2gallon and add it back in for my daily water intake.
 
OrganicShadow said:
It's light because of where the bar lands. It's very high to the collar bone and stressing the pectoralis minor much more. I also just suck at flat bench lol. DB I kill it.

You're right I should have been repping the left more and keeping the right to par.
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Almost like a guillotine press? I've done them as a Pre fatigue before benching heavy, or just after for more fatigue. Either way I agree it's a great way to stimulate the chest and an underrated movement!
 
Maybe? I don't know it by that name. I was doing that late in the off season as upper level were my focal point. 2 sets prefatigue then 2 sets regular bench 6-8.
 
OrganicShadow said:
I'll look into it! I've tried Cranberry tea and the PMS tea, never head of that. The PMS tea shows greater results (especially in women, go figure) but I cant use it. Geo do you use it? I brew 5-6 bags in 1/2gallon and add it back in for my daily water intake.
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This is usually used a couple night's before the show or the night before. It WILL dry you out especially if you've never used it before .


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OrganicShadow said:
Maybe? I don't know it by that name. I was doing that late in the off season as upper level were my focal point. 2 sets prefatigue then 2 sets regular bench 6-8.
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That's what I've known it to be. Do you widen your grip about 3 inches?
 
Yeah, isolate the chest to have minimal tricep involvement for the ore fatigue but the working sets were straight forward.
 
Oh ok cool man, sorry, wasn't trying to be negative, was just asking.. I myself usually find my chest looks best from heavy pressing with full rom.. No joke though heavy barbell presses, the problem being though that they are such injury probe exercises..

Actually strained my pec about a month and a half ago doing heavy flat :( .. Still nursing it. Be careful brother
 
aceroni said:
Oh ok cool man, sorry, wasn't trying to be negative, was just asking.. I myself usually find my chest looks best from heavy pressing with full rom.. No joke though heavy barbell presses, the problem being though that they are such injury probe exercises..

Actually strained my pec about a month and a half ago doing heavy flat :( .. Still nursing it. Be careful brother
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I think the key to heavy bench pressing for chest is 100% form. Once you nail the form and start consistently stacking weight, your chest will grow. It's becoming a top priority for me
 
No doubt. It was a legitimate question. I feel you on that, especially being this low in BF I'd rather not take chances when I can already feel some joints creak. Gonna have to add in OsteoSport. I wasn't planning on it but glad I have it on hand.

Legs/Abs today
Woke up early - 15min HIIT (12.0/2.0) and Calve press 4 sets of 30 @ 110, then standing calve raise with 30 DB's 4 sets 15 and hold at top.
1c oatmeal, 1sc elite gourmet whey
1c non-fat cottage cheese, 1/2oz walnuts
4oz wild salmon, 1c string beans, 1/2c white kidney beans
Protein Plus bar <---- Soooo incredibly hungry I had to
2sc IsoPure

Hack Squat: 140x2x15
Reverse Icarus Press: 270x2x15
Leg Press: 270x2x15
Leg Extension: 80x4x15
Similar to last week, quick pace for high intensity, 30s break between sets.
Lying hamstring curl: 80x4x15/15/15/13
Hyperextensions: BW+25lbsx4x20

Lying abdominal curnch 4 sets w/ 60lbs - damn, they got strong fast!
Torso twist machine 40x4x15 at 75 degree angle
Abdominal circuit of my own design

Warmed up with a 10m jog at 6.0 speed, finished with 20m walk on 10.0 incline at 3.5speed just to keep heart rate 120-130.
Final meal: 4oz salmon, 1/2c brown rice, 1/2c white kidney beans, steamed broccoli

Calories: 1953 = 166c, 63f, 187p Not bad...
SIDE NOTE: Real gassy today, it was a bit uncomfortable. I'm guessing its from eating on Sunday things I dont normally eat. I was so devastatingly hungry I had to grab that protein bar. I'm rather against them altogether. Would love to hear some peoples thoughts.

No lift tomorrow just posing and practice routine. Should have updated numbers and photos.
 
Soooo my 3Z log was deleted? Why?

BTW: I can see my abs without flexing :woohoo:
 
KingLeonidas9 said:
I saw a post that AI is no longer a sponsor here so they were deleting all threads related to them.
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Wow. Seems crazy to go back and delete threads like that.
 
Huh, oh well.

I will be in NJ Friday but I'm hosting a student forum with ASCLS for students in medical laboratory science programs and it runs all day. Better bring my cooler for food!

Hey Dewey, I like the sig about Uptake and iPhone.
 
y0lked said:
I think the key to heavy bench pressing for chest is 100% form. Once you nail the form and start consistently stacking weight, your chest will grow. It's becoming a top priority for me
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Bingo y0lked!! It's about form and I can def vouch for that. When I 1st started working chest (about a yr ago) I saw noticeable changes w/in a few months even after using extremely light weight BUT my form was always on point!!!


KingLeonidas9 said:
I saw a post that AI is no longer a sponsor here so they were deleting all threads related to them.
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Organic- I guess that explains why I said you never answered my questions on that thread!!lol


Organic"SIDE NOTE: Real gassy today, it was a bit uncomfortable. I'm guessing its from eating on Sunday things I dont normally eat. I was so devastatingly hungry I had to grab that protein bar. I'm rather against them altogether. Would love to hear some peoples thoughts"

What type of protein bar do u eat if you have to??
 
This one was a Protein Plus by MetRx. I don't have a specific Go-To as I try to avoid bars altogether. Although during my first show, when I was training myself and knew zilch, I kept them in the whole time and came out looking alright.
 
Looks like I fell behind organic. Been crazy busy with school!!I know you're worried about carrying water but you ARE still 4 weeks out. Don't stress too quick. Just keep doing what you are, you'll be fine. ;)jdg76Team APPNUT
 
OrganicShadow said:
This one was a Protein Plus by MetRx. I don't have a specific Go-To as I try to avoid bars altogether. Although during my first show, when I was training myself and knew zilch, I kept them in the whole time and came out looking alright.
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Yeah, I was just told that I night need to cut my "one a day" Quest Bar out of my daily diet and limit myself to a few each week. I thought Quest Bar's would be fine since they have approx 17 grams of fiber leaving only 5-6 net carbs, and hardly any sugar. Today after eating lunch I ate one Quest bar as a dessert and was told that I might not need the extra 6 grams of fat and 180 calories unless I was really hungry. I guess that makes sense to only eat when I'm hungry. What are your toughts about them??
Sorry didn't mean to hijack your thread and make it all about me!!:)
 
No worries, it's all good discussion here. Quest would be my first choice if I had the option. I just went with what I know even though its like 29g sugar alcohols and 9g fats. One shouldn't throw me off. That last week out yeah it could.

No lift or cardio today. Just posing practice. I have my routine planned out and I have some serious practicing to do. Song is picked, routine is graceful and animated, a lot of focus on balance as there's plenty of motions designed to show taper and back compared to legs.

Sorry about the poor photo quality but here's a look.
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Lookin good man!!


jdg76
team APPNUT
 
When you look at them in good quality you can see all the lining - I didn't measure BF% but it's pretty clear its low. At this point Im just looking to move slowly and keep the pace while practicing posing. Going to keep rep range high and focus on making workouts intense by overall volume. Cardio will be 5x/week 30m treadmill incline walk to get HR 120-130. Weight is 153.6 this morning. I feel so small :(

Saturday is my birthday and I was given the day to be "liberal" but be conscientious .. not sure if I'll take the free ticket. Maybe just have a nice dinner with family but drinking is a no no.
 
I hear ya on feeling small. When I competed I started at 157 and stepped on stage at 143!!! I'm sitting at 183 now and when I look at my show pics I was tiny!! haha


jdg76
Team APPNUT
 
OrganicShadow said:
When you look at them in good quality you can see all the lining - I didn't measure BF% but it's pretty clear its low. At this point Im just looking to move slowly and keep the pace while practicing posing. Going to keep rep range high and focus on making workouts intense by overall volume. Cardio will be 5x/week 30m treadmill incline walk to get HR 120-130. Weight is 153.6 this morning. I feel so small :(

Saturday is my birthday and I was given the day to be "liberal" but be conscientious .. not sure if I'll take the free ticket. Maybe just have a nice dinner with family but drinking is a no no.
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You should enjoy your birthday, but save the celebration for after your show.








P.S. JD is stalking me.... Invalid Link Removed
 
Dewey99 said:
You should enjoy your birthday, but save the celebration for after your show.
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I told everyone it's been postponed till November. I'm very much "go big or go home." So i'll have festivities when it's time. For now I have a job to do.
 
OrganicShadow said:
I told everyone it's been postponed till November. I'm very much "go big or go home." So i'll have festivities when it's time. For now I have a job to do.
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Great attitude. You have worked so hard and you don't want to second guess what you did for your birthday when the show rolls around.
 
Yeah dude you made the right choice, at four Weeks out I wouldn't be having any cheat meals for sure.. Sucks but you gotta do what you gotta do.. I ended up eating tilapia and spinach on my birthday last year :-[
 
OrganicShadow said:
When you look at them in good quality you can see all the lining - I didn't measure BF% but it's pretty clear its low. At this point Im just looking to move slowly and keep the pace while practicing posing. Going to keep rep range high and focus on making workouts intense by overall volume. Cardio will be 5x/week 30m treadmill incline walk to get HR 120-130. Weight is 153.6 this morning. I feel so small :(

Saturday is my birthday and I was given the day to be "liberal" but be conscientious .. not sure if I'll take the free ticket. Maybe just have a nice dinner with family but drinking is a no no.
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Looking lean and on point! You def have the V-taper going on....do you know your waist measurement?
Happy Early Birthday!!
 
29" Diamater, 16" across. Compared to my wingspan of 22" and shoulder to shoulder 24.5". Chest 32".
 
I'm doing shoulders right now and burst out laughing. My friend just gave me a look like I have two heads. bwahahahaha
 
So I've been down at my alma mater the last couple days as I refuse to drive 2hrs from another state to moderate these seminars. Ohh, how I do not miss college. Well life was amazing but I closed that chapter.

It was hard to not fill my plate with awesome catering food and driving with 7 bags of fresh bagels was like torture. I drank my fill of coffee to try and buffer the feeling which made me bloated. Got back late so I couldn't use the gym. Going to homecoming for an hour or so to network and say my hellos. They can wish me happy birthday then I'm out. I gotta get back and biceps in today.
 
OrganicShadow said:
Ohh, how I do not miss college. Well life was amazing but I closed that chapter.
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I just transferred to a university and am about to start living "the college life" although I am sure my version of college life will be quite different than most especially considering I am going in married with two kids. No fraternaties or wild and crazy partying for me sadly

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JudoJosh said:
I just transferred to a university and am about to start living "the college life" although I am sure my version of college life will be quite different than most especially considering I am going in married with two kids. No fraternaties or wild and crazy partying for me sadly

Sent from my SAMSUNG-SGH-I727 using Tapatalk 2
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I'm right there with you Josh. Married with 3 kids and full-time college. I'm actually sitting here doing homework with the laptop open in front of me. I'm 9 weeks into the PTA program and am non-stop studying !!
 
OrganicShadow said:
So I've been down at my alma mater the last couple days as I refuse to drive 2hrs from another state to moderate these seminars. Ohh, how I do not miss college. Well life was amazing but I closed that chapter.

It was hard to not fill my plate with awesome catering food and driving with 7 bags of fresh bagels was like torture. I drank my fill of coffee to try and buffer the feeling which made me bloated. Got back late so I couldn't use the gym. Going to homecoming for an hour or so to network and say my hellos. They can wish me happy birthday then I'm out. I gotta get back and biceps in today.
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Nothing like being focused on your B-Day!!
 
jdg76 said:
I'm right there with you Josh. Married with 3 kids and full-time college. I'm actually sitting here doing homework with the laptop open in front of me. I'm 9 weeks into the PTA program and am non-stop studying !!
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PTA = physical therapy assistant?
 
JudoJosh said:
PTA = physical therapy assistant?
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Yes sir. I'm in an accelerated program. So two yrs straight through and Im done. Ill graduate next summer. :)
 
A friend of mine just got accepted into one of those. Good luck to you

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JD I give you a lot of credit for all that. same goes for you, Josh. My parents did want to take me out to a sushi lounge which I obliged and enjoyed the sea bass without sauces or rice. Went to my old gym in north jersey for back and biceps. The owner is a previous NPC judge and I got a little feedback from him on how I'm doing he was alright with everything. Back home now and just unplacking, did my cardio, and catching up on my AM logs.
 
How far out now, three Weeks? I can't remember if you covered this already or not, but do you have someone doing your diet?
 
I ended up just doing back and abs knowing today is Chest and biceps. Today is the full bicep workout too, not the supplemental ones I do later through the week which may only be 3 additional exercises. I'm pretty sore up top.

Cable Row - 120x4x20/20/18/15
Low Row Machine - 4 sets with 70 each side - 10(L)->10(R) ->10 (B)
Seated High Row - This is interesting: 50lbs each side and use all four points of the grips 10x each going counter clockwise inside to pronated upper.
Lat Pull Down - 110x4x15
Lying T-Bar Row - 70x4x15
Abdominal circuit - nothing special
30m cardio: bike at lvl5 resistance
 
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