Chest today:
Felt kind of flat and tired today
pin press incline a la Rogue Vampire: 135X10, 185X5, 225X5, 245X3
Incline dumbbell press: 75X10, 85X8, 95X4, 80X6
Pin press Flat bench: 135X12, 225X5, 245X5, 245X5
flat dumbbell press: 90X5X3
Dumbbell preacher curls: 35X10X3
Macros:
CHO: 62 Grams
FAT: 204
PRO: 260
Calories: 3005
forgot some almonds I ate earlier.
Calories are at 3412
May i suggest higher reps on deads? IE 10 all the way up to 20? Especially if you pick a heavy ass weight(relatively) and really grind out the last few reps. I found this didnt hinder my recovery as much as heavy singles even though i was putting in full effort, i also found it gave me actual size from deads and it increased my 1RM which i think was due to doing low reps for so long.
Just thought this might help while youre dieting and maybe low on energy, also my biggest critique of your body would be back thickness and just presence?
Arms look solid, legs will probably come out nice when you get lean, good luck!
Good luck, man.
If you want to have a legit chance at this show you had better bust your ass. I’m not being negative; rather, realistic when saying that at this point you are approximately 12 weeks out - and I’m hoping and guessing you understand you are a higher body fat percentage than most bodybuilders prepping for a show at 12 weeks. This may mean that you’re going to lose some muscle in order to nasty shredded, but there may have to be a sacrifice either way. I’m guessing you’re natty - leanness is far more important in natural shows anyway. Make it happen, you can do it for sure.
Also, I know you’re working on it, but let’s please get some legitimate posing pictures. Your routine and posing needs to be tight and is just as important as anything else. I am sure there’s plenty of things that need to get fixed and critiqued. Make sure you’re making your arms the focal point of any pose with them involved, because they’re your best body part.
Anyway, I’ll be following. Best of luck.
thanks for the advice and critique gents.
@bignate- got deads tomorrow gonna see what uppin the reps do for me, I have never tried that. Anything else you got an back thickness.
@SSC- Got hooked up with a posing coach we are meeting the first monday in Feb, I will try and get some real posing pics in before then. Appreciate the words my man, I know I have a good diet and training plan that will take me to the leanness I am much more worried about hitting poses and coming in at peak condition. Losing the muscle will suck though, I have accepted it as an inevitability. It is hard looking flat somedays and though the energy is not quite “low” yet I can definitely feel the difference in my workouts.
Trained triceps, calves, abs, and did a little cardio. I had to squeeze it in today so it was not an incredibly focused workout.
Reverse grip tri pull down: Did 4 sets of 15-12 reps
Seated calf raises: 4 sets working up to 145 for 10 reps did them very slow.
Ab wheel rollout: worked from standing to on the knees to at least 1- reps
Weighted dips: did 4 sets with BW+45 to failure
Machine calf raises toes pointed in: 4 sets 2 to failure
Inverted rope curls: 4 sets of 12
overhead cable extensions: 4 sets 1 to failure
Straight leg raises: 4 sets of 12
Cardio:
20 minutes on the treadmill at a 15% grade 3MPH really tried to focus on keeping a burn in my calves.
Macros for the day:
CHO: 56
PRO: 198
FAR: 120
Calories: 2120
Weighed in at 193 today.
Going to make a little change in the diet, I have been eating anywhere from 4-10 (360-1000 Grams) whole eggs a day. Im gonna cut them out for awhile and replace them with the same amount of weight in egg whites to get the same volume of food with less calories.
As my first movement i like vbar cable rows, i would do warmup sets with perfect form of 10 reps. When i got to a weight that would be close to failure for 10 reps, i do 10 reps perfect form, then 10 reps gradually using a little more starting momemtum each time, do these with as much weight as you can handle followed by sets of 15 or so of wide grip pulldowns and i dont see how your back wont thicken itself up 
When i went from rowing 160ish for 10 on the cables to 200-220x20, thats when i noticed shit was up
good luck on the deads, shits killer
Legs today:
10 inch box squat: 135X15, 195X5, 195X8, 225X5, 135X10, 185X10
leg press: 800X10, 800X10, 800X10
Goblet lunge: 80X10X4
Glute ham Raise: 5 sets to failure.
Going to try out the deads on back day bignate (thanks for the tips, I had 4 clients today and was slammed at work)
30 min LISS cardio
Macros for today
CHO: 82 Grams
FAT: 97
PRO: 418
Calories: 2880
[quote]bignate wrote:
As my first movement i like vbar cable rows, i would do warmup sets with perfect form of 10 reps. When i got to a weight that would be close to failure for 10 reps, i do 10 reps perfect form, then 10 reps gradually using a little more starting momemtum each time, do these with as much weight as you can handle followed by sets of 15 or so of wide grip pulldowns and i dont see how your back wont thicken itself up
When i went from rowing 160ish for 10 on the cables to 200-220x20, thats when i noticed shit was up
good luck on the deads, shits killer[/quote]
Worked on the back and some deads today:
Pull ups: variation to 50
Deadlift: 135X20, 225X13, 315X9, 275X10. These were pretty fun as I have never done them before. 2nd and 4th set tore me up, with the high rep deads I mostly feel my glutes, hamstrings, and lats take over which is a good thing, very excited to see what these do for me.
V-bar cable row: 4 sets of 15-9
Dumbbell row: 80X15 90X11, 100X9
Lat pull down: 2 sets to failure
then did some ab work at the end.
Macros for the day:
CHO: 56
FAT: 85
PRO: 204
CAlories: 1809
Actually felt pretty good during my training today and have started to get people making observation of my progress. I have gotten some confidence back, the last couple days I was feeling a little bit put out. I was really second guessing my training, nutrition, and myself but saw enough light today to get me through and ready to battle again tomorrow.
Posing will need some work (not that I am one to talk), just saying. I have watched good videos by Layne Norton on this subject and was recently recommended one by Skip Hill. Google it and you’ll probably find it.
As mentioned earlier, you are not 11%. You may have a difficult time trying to get as lean as you need to be without losing muscle mass. Good luck.
Nice to hear from you McBride, I have been following your progress. Your vigor has been motivating to say the least. Just got done watching the Layne Norton video appreciate the looking out. I have been picking a pose a day and practicing it for about 5-10 minutes a day. Really your posing is pretty good, try not to over think it man, this is gonna be fun. I look forward to following your progress and swapping thoughts with you. Train hard and eat well my friend.
I’m enjoying a nice and well earned refeed today. So in regards to your last sentence; will do!
Glad to hear you’ve been practicing posing already and that you checked out the Layne video.
Here is the Skip Hill video, just google search:
longevity skip hill posing
Or if you can’t view it on those results, you can download chapters on the link you get by google searching:
Longevity DVD intense muscle
For both of those searches, the first results should be the one you need.
I’ll be following along.
Great workout yesterday
Shoulders with some calves sprinkled in
Overhead press W/barbel: 95X15 105X10, 115X9, 115X8
lateral raises: 4 sets to failure with varying weights
Calf raises seaated: 90X15 for 4 sets
Arnold press: 50X6 for 4 sets i tried for the 7th rep every time but could never break past my ears.
Seated calf raises: 140X9-10 for 4 sets
rear delt cable fly: 4 sets at 7.5 LBS to failure.
Other notes: Did some ab work especially lower, taught a 1 hour spin class and worked with 2 clients today. I was whupped when I got home.
MAcros:
CHO: 220
Protein: 400
FAT 115
CAlories: 3900
Little high today but I like to keep everything a little higher on the cardio days for now I will probably just drop these off to regular calorie days as progress slows down.
McBride- thanks for the links and support my man, I have been working through most of the poses singularly and plan on working into transitions by the end of next week. Starting up with a coach on Monday too, hope he is legit as he is providing his service for the price of on the house.
On the house doesn’t necessarily mean the coach won’t be good. I’ve offered services to friends “on the house” because I hope to build testimonials to actually have a business where I charge people some day.
Just make sure to evaluate what the coach says against what you have learned already from seasoned vets.
[quote]timmcbride00 wrote:
Just make sure to evaluate what the coach says against what you have learned already from seasoned vets.[/quote]
X2 - Lotta armchair experts when it comes to contest prep. It’s not the same as being a personal trainer, believe me -lol. Let us know how things go.
S
[quote]ronaldo7 wrote:
I’m sorry but you aren’t 11% BF. You do have plenty of time to cut fat so I guess good luck on your journey![/quote]
I was gonna say that too.
No matter though, will follow this prep!
Stu- Will do man, I am meeting with him on Monday at 1:00 and well letch you all know how it goes.
Weighed in today at 190, I have not been this lean for about 6 months.
Trained chest:
incline pin press: 135X15, 225X8, 235X3, 225X6
Pin press: 135X15 , 225X10, 275X1, 225X6
incline dumbbell press: 85X9, 85X10, 85X9.5
Dumbbell Pullover: 75X12 4 times
Other notes: taught a 1 hour long kickboxing class.
Nutrition:
CHO: 58
FAT: 86
PRO: 267
Feeling really good today definitely better than last week, not really 100% sure what to attribute it too. Thanks for the support and following.
Smashed some legs today:
GVT back squat: 135X10X10 with one minute rest in between.
GHR: 3 sets of 5
Deadlift: 135X20, 225X13, 315X9
legs are definitely gonna be sore tomorrow
Macros
CHO: 266
FAT: 158
PRO: 288
CAL: 3,600
Super physical day at both jobs as well as an a lot of cardio
Weighed in at 189 today so decided to pick the calories up a little bit
PICS! Interested to see where this goes. Good luck!
Yesterday morning I woke up feeling a bit off all day with a sharp pain on the right side of my abdomen. Did not think much of it and when to go teach my elementary PE classes. The pain became increasing worse throughout the day. During the middle of my 5th class it hurt so bad it brought me too my knees luckily one of the kids realized something was wrong and grabbed a nearby teacher who drove me to the hospital emergency room. I was then given an appendectomy.
This may have been the most pain I have ever felt in my life and could not have come at a worse time. I still plan on competing. The doctor told me not to train for at least 2 weeks, I do not want to make a mistake rushing back into training and hurting myself further, but I really do not wanna wait 2 weeks to train with my competition right around the corner I am gonna keep up some low intensity cardio and try to listen to start lifting as soon as possible.
I was doing great on my diet and should be able to maintain that pretty easily. What are some tips on how to eat while no training? and what kind of things can I do to hide the scar on stage?