USPlabs/EBF contest prep. 7 weeks to Allentown,PA

Distilled Water

Distilled Water

Board Sponsor
Hey AMer's

I'm looking at doing the mens physique class in about 7 weeks in Allentown,PA. classic34 talked me into it (she'll love that lol)

I'm using almost exclusively USPlabs and EBF products (plus hyperT2, that's my sh!t) I'm doing my own prep this time and its going great. Here's a picture from about 8.5out at 195ish? I was 191 this morning.

Invalid Link Removed
 
Killer workout today and was vascular AF!!!! Haven't had a carb since the weekend. Just smashed 1 scoop OxyElite vanilla protein with 1 scoop Karbolyn....orange creamsicle heaven. Now to the workout....

Incline BB bench
3 sets x 15,12,10

Hammer Flat Iso Bench w close grip burn outs
3 sets x 12
-burn outs til failure

Meadows Pec Dec 4-4-2-2
*Super set
Stretcher push ups til failure

Reverse Pec Dec
3 sets x 30,25,20

Seated side laterals
3 sets x 12

6-ways
3 sets x 10

Hammer Shrugs
3 sets x 15
 
First and in. :) Team USPlabs here taking over bodybuilding, women's physique AND men's physique at the PA Classic.
Distilled Water said:
Oh and GutHealth. I'm loving this sh!t!!!!!
Click to expand...
Probiotics are a must for pre-contest...or off season...or any other time, really. I always feel better when I use them.
 
Subbed buddy
 
Distilled Water said:
Uhhhhh hell yeah!!!!

Lol, Jim it wouldn't be an official log of mine unless you were in with your DYEL comments. Thanks boss
Click to expand...

Its tradition! :D

Looking good bro, although I thought you stayed leaner year round (more like snags). Any ideas what weight you'll step on stage at?
 
gokix811 said:
New DW Log? Innnn.
Click to expand...

Thanks Chicka!!!

Danb2285 said:
Subbed buddy
Click to expand...

Good to have ya boss!

jimbuick said:
Its tradition! :D

Looking good bro, although I thought you stayed leaner year round (more like snags). Any ideas what weight you'll step on stage at?
Click to expand...

Well, normally I would but having my appendix out 10 weeks ago really put a damper on that. Couldn't eat "normal food" for about 3 weeks. No real physical activity for 6 weeks. Just started training hard about 2 weeks ago.

Snags is a freak! I hope to one day be on his level.

I'm aiming for 180, but not real sure on weight since legs carry most my mass and they will be neglected (compared to old DW)
 
Distilled Water said:
Thanks Chicka!!!

Good to have ya boss!

Well, normally I would but having my appendix out 10 weeks ago really put a damper on that. Couldn't eat "normal food" for about 3 weeks. No real physical activity for 6 weeks. Just started training hard about 2 weeks ago.

Snags is a freak! I hope to one day be on his level.

I'm aiming for 180, but not real sure on weight since legs carry most my mass and they will be neglected (compared to old DW)
Click to expand...

Yep, I remember now. I completely forgot about that.

Snags is definitely a freak.

I'm excited to see what you can do with this prep.
 
In for shredded physique and winning the comp.
 
I'm in. Good luck brother.
 
breezy11 said:
I'm in. Good luck brother.
Click to expand...

EBF_2356 said:
In for shredded physique and winning the comp.
Click to expand...

Thanks for following guys, really excited for this prep. I'm going 100% solo, doing all my own things (bounce ideas off others) and its going great.

Bout to step on the eliptical for 30min cardio....with 2 scoops OEP, 1 scoop ModernBCAA+ and added 2gr LCLT in my belly
 
Distilled Water said:
Bout to step on the eliptical for 30min cardio....with 2 scoops OEP, 1 scoop ModernBCAA+ and added 2gr LCLT in my belly
Click to expand...

I'm currently doing the same, but on the bike and without the extra LCLT. :thumbsup:
 
Distilled Water said:
Hey AMer's

I'm looking at doing the mens physique class in about 7 weeks in Allentown,PA. classic34 talked me into it (she'll love that lol)

I'm using almost exclusively USPlabs and EBF products (plus hyperT2, that's my sh!t) I'm doing my own prep this time and its going great. Here's a picture from about 8.5out at 195ish? I was 191 this morning.

Invalid Link Removed
Click to expand...

Damn boy! Look at you!

Can't wait to watch this one! IN!
 
Thanks for the support fellas!!!!

Chest/Shoulders....went heavy today, felt good.

Incline BB Bench
235x8
235x8
235x8
-strip set
145X failure

Chest Iso flat bench
225x12
225x12
225x12
*each set finished off with neutral grip partials

Meadows flys
3 sets @ 70,80,90
4-4-2-2

Seated side laterals
30x12
25x12
20x15

Rope upright rows (3sec squeeze)
3x90x12

6-ways
10x12

Weighed in at 188.5 today. Feeling great!!!
 
By "iso flat press" do you mean Hammer Strength? If so how are you managing 225 (odd number)?

Distilled Water said:
Another 30min cardio in the books.

Looking to hit back/bis tonight and a HIIT leg sessions tomorrow (it's a carb day)

I hope my phone doesn't die before I get to the gym tonight, ill get some shots up.
Click to expand...

Quarter turns. We want quarter turns!
 
classic34 said:
By "iso flat press" do you mean Hammer Strength? If so how are you managing 225 (odd number)?

Quarter turns. We want quarter turns!
Click to expand...

1.) I count te machine as a bar (45lbs) so there's 2, 45lb plates on each side. Makes it easier for me lol.

2,) working with out physique pro Friday so I should have some shots up!
 
Change of plans. Did arms this morning.


CG bench (2sec in the hole TUT)
195x12
195x12
195x12

DB pinwheel curls
35x15
40x15
40x12

Rope push down (2sec squeeze)
110x12
120x10
130x7

Hammer Strength Curls
90x13
90x12
90x11

Skull crushers (2sec stretch)
95x15
95x15
95x13

Seated DB curls (turned backwards on preacher machine)
25x12
25x11
20x12

10 sets of abs. Was a depleted 188 this morning, I've got a sleeve of bagels to smash today and ill end it with 2 prices of cake. Totaling about 450 for the day. Next carb up will be Sunday with sushi and ice cream!!!!

Ill be taking 2maro off bc I have a conference in Columbus but ill be getting my 45min fated cardio in!
 
Distilled Water said:
1.) I count te machine as a bar (45lbs) so there's 2, 45lb plates on each side. Makes it easier for me lol. 2,) working with out physique pro Friday so I should have some shots up!
Click to expand...
Gotcha. I thought that might be the case.
Distilled Water said:
Change of plans. Did arms this morning. CG bench (2sec in the hole TUT)195x12195x12195x12DB pinwheel curls35x1540x1540x12Rope push down (2sec squeeze) 110x12120x10130x7Hammer Strength Curls90x1390x1290x11Skull crushers (2sec stretch)95x1595x1595x13Seated DB curls (turned backwards on preacher machine)25x1225x1120x1210 sets of abs. Was a depleted 188 this morning, I've got a sleeve of bagels to smash today and ill end it with 2 prices of cake. Totaling about 450 for the day. Next carb up will be Sunday with sushi and ice cream!!!!Ill be taking 2maro off bc I have a conference in Columbus but ill be getting my 45min fated cardio in!
Click to expand...
Fatted cardio... Is that like, walking on the treadmill while eating a bagel with cream cheese?
 
Shoulders and chest this morning. Sprinkled some abs in also....ill hit some cardio this evening after work.

Hammer incline press
275x10
275x10
275x10
-drop
225xFailure

Decline Smith Bench
185x20
185x20
185x18
-drop
135xFailure

ISO Cable cross overs (cheat high)
3x35x12

Reverse Pec deck
60x60
*yes 60 reps

BB Over and backs
95x12
95x12
95x11
*burnout on front press
-Super set
DB side laterals
3x20xFailure

Hanging leg raises
3 sets to failure

Heavy rope crunches
3 sets of 20

I'm super full today but a little watery. Trained in my 3XL shirt so idk how i looked during my pump ;)

I start posing with the pro at my gym next Thursday at 4! Ill be posing with another guy doing a show sept 7 in Pitt, which I'm now debating on doing.
 
Distilled Water said:
Shoulders and chest this morning. Sprinkled some abs in also....ill hit some cardio this evening after work.

Hammer incline press
275x10
275x10
275x10
-drop
225xFailure

Decline Smith Bench
185x20
185x20
185x18
-drop
135xFailure

ISO Cable cross overs (cheat high)
3x35x12

Reverse Pec deck
60x60
*yes 60 reps

BB Over and backs
95x12
95x12
95x11
*burnout on front press
-Super set
DB side laterals
3x20xFailure

Hanging leg raises
3 sets to failure

Heavy rope crunches
3 sets of 20

I'm super full today but a little watery. Trained in my 3XL shirt so idk how i looked during my pump ;)

I start posing with the pro at my gym next Thursday at 4! Ill be posing with another guy doing a show sept 7 in Pitt, which I'm now debating on doing.
Click to expand...

Which show is that?
 
Invalid Link Removed


Look at that progress. :thumbsup:
 
Distilled Water said:
Shoulders and chest this morning. Sprinkled some abs in also....ill hit some cardio this evening after work.

Hammer incline press
275x10
275x10
275x10
-drop
225xFailure

Decline Smith Bench
185x20
185x20
185x18
-drop
135xFailure

ISO Cable cross overs (cheat high)
3x35x12

Reverse Pec deck
60x60
*yes 60 reps

BB Over and backs
95x12
95x12
95x11
*burnout on front press
-Super set
DB side laterals
3x20xFailure

Hanging leg raises
3 sets to failure

Heavy rope crunches
3 sets of 20

I'm super full today but a little watery. Trained in my 3XL shirt so idk how i looked during my pump ;)

I start posing with the pro at my gym next Thursday at 4! Ill be posing with another guy doing a show sept 7 in Pitt, which I'm now debating on doing.
Click to expand...

Awesome wo DW! I love the high reps with rear delt flyes. I rarely go under 25 reps these days.

breezy11 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=84928"/>

Look at that progress. :thumbsup:
Click to expand...

Double :thumbsup:
 
bean5er said:
Awesome wo DW! I love the high reps with rear delt flyes. I rarely go under 25 reps these days.

Double :thumbsup:
Click to expand...

Thanks boss. It's really helped my delt development for sure. I was always a 8-12 rep guy with em and shoulders were kind of iffy, now I'm complimented on them from time to time
 
Great back session today. Had a workout partner so it's always better. Was suuuuuper flat and watery this morning. Carbing up 2maro so I've got my diet dialed in ;-)

Meadow Rows w/ 25lbs plates
50x12
75x12
100x12

Neutral pull down (2sec stretch at top)
110x12
120x12
130x10

Hammer low row variation 4-4-2-2 w/squeeze
185x12
225x12
*felt too much bicep
185x12

DB pull overs
3x60x12
*hanging stretch after each set

Hammer Strength Shrug
405x12
405x11
405x10
-superset
Face pulls
3x75x12

No cardio today, ill get 45min in, in the morning. Ill be training arms a little later on then bring on the sushi!!!!! May try for closer to 750gr tomorrow since Wednesday went so well.
 
Weight hasn't really budged this week. Still holding about 191 (post carb up) so I may post pone my carb up tomorrow. Workout was great tonight, real strong numbers. 30am/20pm cardio, elliptical/stair master

Incline DB Bench
100x15
105x12
110x10

Decline BB Bench TUT
3x 225x12

Incline hammer ISo bench with bands
95x15
95x15
95x15
-drop set

Mid cable flys
35x20
40x15
45x12
 
Late but in! From Pitt so I'd def like to see some more guys here in my area competing. Keep crushing it!
 
Back/traps last night. I'm drained....tired all the time, not good.

Pull ups
3xBWx15

Seated cable rows
170x15
180x12
190x8
-drop 120x10
-drop (flared lats) 70x15

Stretchers
120x10
120x10
110x12

Rope pull downs
3x15

Hammer Shrug (3sec squeeze)
365x12
365x12
365x12
-Super Set
Face pulls
3x12

30 min on the stepper post workout.

Got in 45min on the treadmill this morning, looking to train shoulders about 3 then posing practice after and carving up the rest of the night. Cinnamon bagels & white potatoes are of the menu. Hope the white potatoes work, I bought a 10lb bag lol
 
Distilled Water said:
Back/traps last night. I'm drained....tired all the time, not good.

Pull ups
3xBWx15

Seated cable rows
170x15
180x12
190x8
-drop 120x10
-drop (flared lats) 70x15

Stretchers
120x10
120x10
110x12

Rope pull downs
3x15

Hammer Shrug (3sec squeeze)
365x12
365x12
365x12
-Super Set
Face pulls
3x12

30 min on the stepper post workout.

Got in 45min on the treadmill this morning, looking to train shoulders about 3 then posing practice after and carving up the rest of the night. Cinnamon bagels & white potatoes are of the menu. Hope the white potatoes work, I bought a 10lb bag lol
Click to expand...

What kind if cardio are you doing? I assume LISS since your sessions are longer...
 
Man if your anything like me those HIIT sesions are gonna make you even hungrier! Everytime never fails for me lol killin it in here DW
 
45am cardio and 30min post workout both on the treadmill 10 & 3. Lifted shoulders and posed today. I was told 2 things, 1 good and 1 bad. First the bad....my core is to thick in relation to my shoulder width....

The good thing, I have the size to compete national just need to narrow the waist or grow the shoulders.

I don't remember numbers but I did 12 sets for shoulders.

Fukc white potatoes, I can't eat those things. I'm done with my carbs for the night and super vascular ATM. Looks like cinnamon raisin bagels with light cream cheese will be my carb of choice. I got a sleeve down next week ill try 1.5 sleeves.

I still wanna see how I handle pancakes, that will be on the menu for Sunday.
 
Distilled Water said:
45am cardio and 30min post workout both on the treadmill 10 & 3. Lifted shoulders and posed today. I was told 2 things, 1 good and 1 bad. First the bad....my core is to thick in relation to my shoulder width....

The good thing, I have the size to compete national just need to narrow the waist or grow the shoulders.

I don't remember numbers but I did 12 sets for shoulders.

Fukc white potatoes, I can't eat those things. I'm done with my carbs for the night and super vascular ATM. Looks like cinnamon raisin bagels with light cream cheese will be my carb of choice. I got a sleeve down next week ill try 1.5 sleeves.

I still wanna see how I handle pancakes, that will be on the menu for Sunday.
Click to expand...

Your carb meals sound way more fun than mine lol
 
You must log in or register to reply here.
Back
Top