First Bodybuilding Show. April 2012

Training
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@ SkyNett

Nothing drastic planned in the next 4.5 weeks. The final week I will run a depletion/load protocol but I used it during my previous cut so I feel pretty comfortable with how my body will respond.

@ FattyFat

Thanks for checking in and for the kind words!

@ Stu

Good to hear, this is going to be fun.

So I recorded a ton of footage during my tire dragging session. I was hoping to show how I created my own version of the leg protocol for upperbody work. I figured it eccentric-less training plus isometric holds were good for legs, why not try them for upperbody as well. But, like a tool, I accidentally deleted most of the footage when I thought I had it saved on my desktop. Oh well. I still have the leg work.

MY VERSION OF THE “CT PROWLER LEG PROTOCOL”…but with a TIRE SLED

I do 1 forward and 1 back (just works better with how my street is inclined), rather than 2 forward and 1 backward. However, at the end, I finish with 2 forwards. Total work done is 6 forward drags and 4 backward (CT’s protocol is 6 forward and 3 backward, close enough). I also add in a vertical jump after the backwards drags/hold. The vertical jump in this video sucked. I will improve.

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I WOULD LOVE TO GET SOME OTHERS INSIGHT INTO GLYCOGEN DEPLETION TRAINING

(NEXT 3 POSTS)

Much information to come, it will be quotes from an article then my thoughts

ARTICLE

Steps Needed to Increase Glycogen Supercompensation

Glycogen synthase is the rate-limiting enzyme in the synthesis of glycogen. It therefore follows that the higher the concentration of this protein, the faster, and the greater the overall desired production rate will be. What investigators have found, is that glycogen synthase increases as its product becomes depleted

The above, as well as numerous other studies confirm that there is an inverse relationship between the extent of glycogen depletion and the concentration of active glycogen synthase, as well as a muscles ability to super compensate.

Training to Deplete Glycogen Stores

Doyle and colleagues stated that " Eccentric contractions appear to reduce muscle glycogen replenishment during the 1- to 10-day period after exercise."

According to Harold et al. (1997) " Glycogen supercompensation is best achieved when the exercise is largely concentric and the mode of exercise (e.g., cycling) does not disrupt the mechanisms of glycogen synthesis."

Results seem to indicate, that while you are carb depleting and training, that consecutive exercise sections( i.e. three days straight of carb depleted exercise ) can have additive effects on the concentration of GLUT 4 receptors, which combined with enhanced glycogen synthase levels affords an environment conducive to tremendous( and stupendous ) levels of glycogen supercompensation.

Outline of Exercise Depletion Plan:
Note that 65 percent of your one rep maximum should be enough to deplete the FT IIb fibers . Explosive repetitions will also deplete these fibers, and also note that a bit higher repetitions will increasingly recruit muscle fibers as the set continues. Interestingly studies indicate that as low as 30 percent 1 rep maximum variations can actually deplete fast twitch IIa fibers, but do little for IIb fibers in a lower repetition range. The latter will yield very little micro trauma, and I would not go above the former as it should be sufficient for depletion. I have mixed a combination of high rep as well as intense posing work for the ST fibers, and explosive work to deplete the FT IIa and b fibers.

MY THOUGHTS

Pretty straight forward thus far. You must consume very little carbohydrates to allow current reserves to be depleted and training-wise, you should not emphasize the eccentric, so tire sleds and prowlers are great for depleting.

Beyond that is where I get confused. Many depletion protocols call for lighter weights and higher reps. Pumping in the 10 to 20 rep range.

However, it seems that the focus should be on being explosive and slightly heavy weight to target the FT fibers since they have the largest glycogen reserves.

Here is the conundrum as I see, it seems that most depletion protocols believe in minimizing micro trauma because 1) this will limit glycogen replenishment during the supercompensation phase and 2) because any residual inflammation from the micro trauma will blur definition. This would lead one to keep reps lower, however, it seems as if energy system wise, that lower reps would mostly use the creatine-phosphate energy system. The set would have to be longer than 10 seconds to get into the Glycolytic system and start burning glycogen.

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ARTICLE

The muscle fibers that need to be stimulated are of course the FTF (fast twitch fibers), the Glycolytic ones, since these are the only fibers that show a high affinity for anaerobic glucose catabolism (anaerobic glycolysis) and are then able to breakdown glycogen into glucose for energy production during high intensity lactacid anaerobic training.

The STF instead have oxidative metabolic properties and very poor glycolytic ones. This has been shown by the observation of the activity of the enzyme “Succinic Dehydrogenase” (SDH) that plays a crucial role in the oxidative metabolism.

The best kind of training should consist of a “Lactacid hypertrophic” workout with reps in the 8 to 12 range per set. This range of reps stimulates the FTF at their maximum, in fact the High Lactic Acid production that this causes is the natural proof of their stimulation, because lactate is the last step of anaerobic glycolysis when Pyruvate goes under reduction because of the absence of Oxygen availability.

A lower number of reps (with a heavier weight) involves the FTF much more than a moderate weight lifted for 12 reps but the energy substrates to which the FTF rely on to produce energy is not glucose deriving from glycogenolysis, but ATP CP. A range of reps that goes beyond 12 begins to stimulate more STF than FTF.

Time Of Recovery Between Sets
During the first reps of the first set, the muscle burning effect is absent because the Lactate has not yet been produced. In fact, in the very first reps the molecule used to produce energy is ATP that is stored in the muscles. The degradation for energy purposes of only molecules of ATP and CP (Creatine Phosphate) that are stored into the muscles is called “Anaerobic Non-Lactacid Metabolism” because it doesn’t produce any lactate.

Once the set is over ATP depots get replenished through different mechanisms and it takes about 3 to 5 minutes. If the set is restarted before the ATP molecules have been re-synthesised and are ready to be used, the ATP for energy production needed for the next set will come from glycolysis that in turn comes from glycogenolysis.

The less you rest between sets the more glycogen you use for energy production and the more glycogen you use the higher its depletion in your body. Try not to exceed 1 to 1 1/2 minutes between sets.

MY THOUGHTS

OK, he suggests lifting heavier, I am good with that. And he suggests that you must lift with more reps to get beyond ATP and CP as your energy sources. He also brings up the point that it is the cumulative effect to not fully allowing ATP and CP to replenish between sets.

Thus, my question becomes, would it be more effective to keep reps lower, in order to maximally hit fast twitch fibers but minimize micro trauma. But also, do multiple sets and minimize rest so subsequent sets utilize more glycogen since the whole point is to deplete. I realize most depletion protocols call for multiple sets and minimal rest, it would simply become even more important to follow those guidelines if you were keeping reps lower.

However, based on what I could find, the ATP-CP system is 50% replenished in 30 seconds and 85% replenished by 1 minute. So, it would make sense to keep rest periods closer to 30 seconds.

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ARTICLE

From Shredded in 6 Days

Training: You aren’t going to add any muscle in six days, so don’t worry about it. The goal instead is to get yourself glycogen depleted. Do this and by the end of the week your muscles will soak up the carbs and inflate drastically.

Sets of 10-12 reps

  • 3020 rep tempo (That’s a three-second negative or eccentric, no pause, a two-second lifting portion or concentric, no pause, repeat.)
  • 6-8 sets per muscle group
  • 30 seconds rest max between sets
  • Never hit failure. Excessive muscle damage slows down glycogen repletion. Stop 2-3 reps short of failure.
  • Use alternating sets

MY THOUGHTS

I am guessing the rep tempo guidelines would be different with CT’s current philosophy. But again, there is the emphasis on minimizing muscle damage. This template is pretty high volume and the weight would be moderately heavy (i.e. sets of 10 to 12 with a weight you can do 13 to 15 times, maybe 60 to 65% 1 rep max?). Rest periods are what I came to the conclusion above due to the way the ATP-CP system replenishes.

The article states, “You aren’t going to add any muscle in 6 days” I do realize no muscle will be added in 6 days so it is not necessary to train the same way as I am training now, but that is not what I am after. I want to come up with the best depletion strategy that 1) minimizes micro trauma while 2) maximizing glycogen depletion. And if that means training similar, i.e. performance training, than that is what I will do.

FROM WHAT I CAN TELL, THE DEPLETION PROTOCOL SHOULD BE:

  1. Approximately 60% of 1 rep max to make sure it is heavy enough to hit fast twitch fibers

  2. Rep tempo should be explosive on the concentric with eccentric de-emphasized

  3. Reps may benefit from being higher than normal “performance training” due get more into the glycogen reserves, but still well shy of failure to minimize micro trauma (thus maybe 6 to 8 instead of 3 to 5), however, it would seem that you could make low reps work as well simply because ATP and CP will not fully restore as long as rest periods are short.

  4. Rest periods should be sort (30 seconds) to ensure that as multiple sets accrue, glycogen becomes a more prominent fuel source as ATP and CP stores are depleted.

My previous protocol was sets anywhere from 10 to 20 reps and I was working with around 40-50% of 1 rep max and even lower on some exercises (as fatigue set in). So this would definitely be a different approach.

Of course, you could ask, why risk doing something else when you tried a regular approach and it worked?

Again, I am just trying to find the best protocol.

Further, an even safer modification to the depletion protocol would be to train with ONLY eccentric-less. Prowlers or Tire Sleds can safely meet ALL of the guidelines (1 through 4) listed above.

However, I am tempted to try some performance style training in the first workout of the day and Prowler in the afternoon as I think it could work (in fact, it wouldn?t be much different from my typical training day right now, just a bit lighter so as not to be sore), but two prowler sessions seems to be an excellent option as well.

CT recently stated in the March 14 training lab that an active CNS leads to fuller looking muscles and a dryer look, while a sluggish CNS leads to being softer, flatter and water retention. That may be a case for Performance AM and Prowler PM since the performance training is likely more CNS activating than the prowler.

I’d love to hear everyone’s thoughts.

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First, lemme say that as I’m at work (eating my lunch), I skimmed a bit, but from the few pieces I focused on, here’s some thoughts on depletion.

-Doing ANYTHING slightly strenuous will cause your body to expend some degree of glycogen, and depending on how large you are (how much you normally store), and how much you’re ingesting via daily prep #s, an exact prescription on how much, or far to deplete will vary.

-‘Excessive’ muscle trauma will indeed negatively affect the muscle’s ability to recompensate (or supercompensate) once carbs are reintroduced, so you certainly don’t want to dig yourself a horrible hole to dig out of during your last week before carbing up.

-Leg muscles (quads in particular) can remain inflamed for quite a bit of time. That is why so many competitors will cease squats and leg presses a week or two out from their shows, and do less damaging exercises like single joint work instead. (if they choose to still train legs at all!) This is in attempt to avoid the blurring of definition that will occur onstage due to muscle trauma negatively affecting appearance.

okay, gotta run back to class, hope that maybe gives some info to chew on :slight_smile:

S

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[quote]The Mighty Stu wrote:

  1. Doing ANYTHING slightly strenuous will cause your body to expend some degree of glycogen, and depending on how large you are (how much you normally store), and how much you’re ingesting via daily prep #s, an exact prescription on how much, or far to deplete will vary.

  2. ‘Excessive’ muscle trauma will indeed negatively affect the muscle’s ability to recompensate (or supercompensate) once carbs are reintroduced, so you certainly don’t want to dig yourself a horrible hole to dig out of during your last week before carbing up.

  3. Leg muscles (quads in particular) can remain inflamed for quite a bit of time. That is why so many competitors will cease squats and leg presses a week or two out from their shows, and do less damaging exercises like single joint work instead. (if they choose to still train legs at all!) This is in attempt to avoid the blurring of definition that will occur onstage due to muscle trauma negatively affecting appearance.
    [/quote]

Thanks for the response Stu (I numbered them so my response is more coherent).

  1. I’ve been ingesting a decent number of carbs during this prep. I am still at around 287 grams per day. I planned on consuming around 100g on 7 days out, 80 grams 6 days out and 60 grams on day 5 and 4 out. Days 3, 2, and 1 out are loading days. The carb totals I am planning are based on the protocol I used last cut (perentage of bodyweight) and they worked well last time.

However, I am ingesting more carbs NOW than I was during the PREVIOUS cut at a similar time frame (i.e. 4 weeks out from the final week prep). So the depletion will probably be more pronounced because it will be a larger decrease from previous totals. I guess what I am saying is, that should make it easier to deplete (regardless of how I do it) due to the bigger decrease?

  1. I definitely don’t want to dig myself a hole of muscle micro trauma. Which is why I wanted to see other’s thoughts on the performance training. I thought that lower reps (albeit with a heavier weight) may result in LESS trauma compared to higher rep protocols. I want to come up with the best protocol that depletes glycogen AND reduces trauma.

Of course, in terms of playing it safe and not digging a whole, the tire dragging option keeps looking good (FYI to all readers, I will be including the tire dragging in my depletion as I did last time, just debating whether to include other performance training with it).

  1. Hmmmm, interesting. An article I read mentions the same things, and I quote:
    “As you may notice there’s no exercise for the legs! This is because the quadriceps need at least 7 days to get deep cuts and look defined after the last workout.”

I wasn’t sure what to make of the above quote, but hearing you echo it gives it credence with me.

IMPORTANT QUESTIONS:

  1. Stu, what are your personal recommendations regarding legs?

I am thinking to lighten up the squats on the final week and make my last squat session on Friday (8 days out).

  1. Don’t you still have to glycogen deplete the legs for them to supercompensate?

So while lightening up their training leading up to the show, you would still do a depletion protocol with them right? In the article where I found the above quote, the author states that he DOES NOTE train legs for depletion, but I know during the Daryl Gee project (which helped inform and inspire my depletion) he DID legs during his depletion work. I did legs as well and I think mine turned out crisp on my “contest” day.

(Pictures here for reference, page 3 of thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/thanks_ct_these_methods_work?id=4111421&pageNo=2 )

Thanks for chiming in Stu, I’d love to have this discussion keep going.

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Wow Tim, this is massive and a lot to chew on.

If you can clear up a bit of confusion for me really quick before I get into any thoughts here. The 3 day load is done with 3-4g per pounds of body weight EACH day? Assuming a Saturday Show, it looks like this then:

Wed: Final depletion workout AND 400g of carbs, 10L of Water
Thursday : NO WORKOUT + 400g carbs, 10L of Water
Friday: NO WORKOUT + 400g carbs, minimal water intake
Saturday: Sips of water, carby snacks throughout the day as needed only

Does that sound about right? I only ask because in “Shredded in 6” they recommend to start the carb up on FRIDAY, not Wed. Seems like a boatload more carbs in that regard.

Thoughts on Performace and Sled training:

I really like the idea of doing AM Performance Work and PM Prowler work, and I agree with you that reps should be increased a bit and rest periods decreased to tap into the glycogen, still focusing on EXPLOSIVE contractions, and minimizing the Eccentric portion as much as possible. This seems to be the key really.

So instead of “rhythmic” reps, just BLASTING the weight up and, as much as possible, reducing the eccentric for 8-12 for the AM session, and the PM Session could be 6-8 sets of 20-30rep sled work for each body part.

For Legs I’m thinking maybe a single day of Eccentricless work on Monday only, with upper body done every day. I really don’t see the legs staying inflamed for 5 days after a single sled session.

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After thinking about it a bit, I think what I might try is to do this:

Saturday: Posing Practice x 2 sessions

Sunday: Depletion Performance Training for full body AM (circuits of 8-12 explosive reps with minimal eccentric), Sled at night for Full Body

Monday: Depletion Performance Training for Upper Only AM, Sled at night for Full body

Tuesday and Wed: Depletion Performance Training for Upper Only AM, Sled at night for Upper Only

This will give the legs 4 whole days off, and the session 5 days out is eccentricless so there really isn’t a ton of trauma going on, only glycogen depletion. And the upper body is getting depleted like crazy with almost zero muscle trauma for from 4 days out. So the last “real” training session (aka - With an eccentric portion at all) is 5 days out. That should be PLENTY of time for the glucose response to be uninhibited from the eccentric stress.

The other idea I’m tossing around is this: Instead of training the legs with weights/body weight, simply doing some bike work. Zero eccentric + Tons of reps = Bye bye glycogen and no micro trauma (this bears out in the scientific literature you sent me as well)

How say you?

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There’s already been a ton of good info posted and I don’t have much to contribute:

  1. As far as reps and sets, I’ve kept it from 8-12 reps around 6 sets. As has already been said, you’d want to minimize the eccentric while having an explosive concentric. 30 seconds rest is about right and I think antagonist sets are the way to go. Lower reps (3-5) may not be the best as I believe you do want some lactic acid to build up.

  2. As far as legs, personally my legs stay sore for about 6 days which hints to me that there is inflammation the whole time. My last heavy leg session is whenever it will fall when I’m 2 weeks out. 1 week out, I’ll only train them on the first day of depletion.

  3. Once you start carbing up and aren’t training, you should still have some short posing sessions in there to make sure the carbs are shuttled to the right place. I remember in the Daryl Gee project, CT had him posing after each carb meal.

Not much to add, but maybe it’ll help you with your final decision.

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[quote]Lonnie123 wrote:
If you can clear up a bit of confusion for me really quick before I get into any thoughts here. The 3 day load is done with 3-4g per pounds of body weight EACH day? Assuming a Saturday Show, it looks like this then:

Wed: Final depletion workout AND 400g of carbs, 10L of Water
Thursday : NO WORKOUT + 400g carbs, 10L of Water
Friday: NO WORKOUT + 400g carbs, minimal water intake
Saturday: Sips of water, carby snacks throughout the day as needed only

Does that sound about right? I only ask because in “Shredded in 6” they recommend to start the carb up on FRIDAY, not Wed. Seems like a boatload more carbs in that regard.[/quote]

I private messaged you the link which gives you the protocol I followed.

It recommends 0.5 grams per MEAL x 6 for the load. So approximately 90 grams x 6 meals = 540 grams carbs. It is a TON, but the science is there, the body can handle them AFTER a PROPER depletion. I tried it during my mock contest prep and I had no spillage.

CT actually depleted and loaded Daryl Gee in much the same way as the article I linked to. In fact, Daryl probably took in more carbs. CT during one of the live spills says his goal for the carb load was 500 to 900 grams per day.

Yes, it is different from Shredded in 6 which I am sure works great. The principles are right in line with the article I gave you. It just doesn’t take the carb load to the full extent.

I hope that helps.

[quote]Lonnie123 wrote:
Thoughts on Performace and Sled training:

I really like the idea of doing AM Performance Work and PM Prowler work, and I agree with you that reps should be increased a bit and rest periods decreased to tap into the glycogen, still focusing on EXPLOSIVE contractions, and minimizing the Eccentric portion as much as possible. This seems to be the key really.

So instead of “rhythmic” reps, just BLASTING the weight up and, as much as possible, reducing the eccentric for 8-12 for the AM session, and the PM Session could be 6-8 sets of 20-30rep sled work for each body part.

For Legs I’m thinking maybe a single day of Eccentricless work on Monday only, with upper body done every day. I really don’t see the legs staying inflamed for 5 days after a single sled session.[/quote]

I like that plan a lot.

I know for me personally, during my last mock contest prep, on the final day of depletion I did sled work for BOTH sessions.

My depletion looked like this:

Day 1 - Barbell AM, Sled PM
Day 2 - Barbell AM, Sled PM
Day 3 - Sled AM, Sled PM
Day 4 - Sled AM - than start Carb Load

So even tapering towards more sled work may be good to keep the damage low and take out the eccentric completely.

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[quote]Lonnie123 wrote:
After thinking about it a bit, I think what I might try is to do this:

Saturday: Posing Practice x 2 sessions

Sunday: Depletion Performance Training for full body AM (circuits of 8-12 explosive reps with minimal eccentric), Sled at night for Full Body

Monday: Depletion Performance Training for Upper Only AM, Sled at night for Full body

Tuesday and Wed: Depletion Performance Training for Upper Only AM, Sled at night for Upper Only

This will give the legs 4 whole days off, and the session 5 days out is eccentricless so there really isn’t a ton of trauma going on, only glycogen depletion. And the upper body is getting depleted like crazy with almost zero muscle trauma for from 4 days out. So the last “real” training session (aka - With an eccentric portion at all) is 5 days out. That should be PLENTY of time for the glucose response to be uninhibited from the eccentric stress.[/quote]

I like your plan.

I do wish to hear from others on the leg issue. Up until a few days ago, I had no idea about this idea of giving them some extended time off. I am really curious what makes the legs hold onto inflammation longer than upperbody. I do think your plan would work well for the legs, seems like a sensible compromise between trying to glycogen deplete them without going overboard.

[quote]Lonnie123 wrote:
The other idea I’m tossing around is this: Instead of training the legs with weights/body weight, simply doing some bike work. Zero eccentric + Tons of reps = Bye bye glycogen and no micro trauma (this bears out in the scientific literature you sent me as well)

How say you?[/quote]

The article I mentioned talks about bike work. I prefer the sled work myself and I don’t have stationary bike. I do have regular bike, but too many variables for me, I haven’t used the bike in a bodybuilding sense (I do go for rides with my kids when it is nice, just did last night in fact), so I don’t know how long, how hard, etc.

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[quote]thoughts1053 wrote:
There’s already been a ton of good info posted and I don’t have much to contribute:

  1. As far as reps and sets, I’ve kept it from 8-12 reps around 6 sets. As has already been said, you’d want to minimize the eccentric while having an explosive concentric. 30 seconds rest is about right and I think antagonist sets are the way to go. Lower reps (3-5) may not be the best as I believe you do want some lactic acid to build up.

  2. As far as legs, personally my legs stay sore for about 6 days which hints to me that there is inflammation the whole time. My last heavy leg session is whenever it will fall when I’m 2 weeks out. 1 week out, I’ll only train them on the first day of depletion.

  3. Once you start carbing up and aren’t training, you should still have some short posing sessions in there to make sure the carbs are shuttled to the right place. I remember in the Daryl Gee project, CT had him posing after each carb meal.

Not much to add, but maybe it’ll help you with your final decision.[/quote]

Thoughts, thanks for chiming in!

  1. Awesome, sounds solid.

  2. Interesting, I will definitely be tapering back on legs after hearing from you and Stu.

  3. Yep, I did this during my last mock contest prep which was greatly inspired/influenced by the Daryl Gee project. It was really enjoyable. In fact, I was actually tired at the end of the day after 6 carbs meals. 6 meals time 24 sets (8 poses x 3 sets) of 10 second posing = 144 sets of posing! It worked though, really helped take the carbs where they are supposed to go.

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Some updates:

  1. TRAINING FINANCES

I determined that 3 tire sled days in a row plus extra structural work for glutes/hams 2 of those 3 days is the most my body can take on top of HFS 6 days a week. After good squat and deadlift sessions M/W and Tues/Thur respectively, Friday’s squat session was tough after dragging the sled Tuesday, Wednesday and Thursday afternoon. Live and learn.

  1. SUCCESS! 1 LEG FRONT LEVER IS MINE!

I am excited to say that I achieved a one leg front lever with both legs. Held the position for roughly 6 seconds. I counted more than 6, but everyone knows that when you are in tense situation (barbell paused on chest or paused squat) that you count faster than normal.

I know, I know, no video = never happened. Honestly, I am not concerned about filming workouts right now, but if I have a chance I will film it.

  1. NEW LINGO - “LAT HANDLES”

I was taking down a swing set and putting up a trampoline during this past weekend and the weather was a beautiful 70 degrees and sunny. My wife was putting sunblock on my back and first commented that I was “huge” As anyone who has ever dieted before knows, it feels REALLY good to hear that you are huge when in fact you are losing weight. Then she commented, “You used to have love handles, now you have lat handles”

I laughed, never heard that before, but I thought it was pretty darn clever.

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ECCENTRIC-LESS TRAINING VIDEO

I previously posted a video of the leg portion of the tire dragging, here is the upperbody portion which I thought I lost/deleted:

Chest press, Bicep curl and band hold for chest/biceps

WARNING - BE PREPARED FOR SOME UGLY/STUPID FACES ON THE STIFF ARM BAND HOLD, LOL!

Back row and stiff arm band hold

  • Bonus lat spread at the end of one of the videos, I think the chest press one.

SYNERGY’S LOG

Reading Synergy’s log, I found this:

[quote]My main focus for this workout and all of my workouts recently have been along the lines of some of the things CT has been sharing with us.

Explosive Reps, including ring holds (or other ring variations), as well as altering the rate/speed/magnitude of muscular contraction, while keeping force production and muscular tension as high as possible.

All, while being able to perform a fairly high amount of volume, with activation “outpacing” fatigue. [/quote]

That last sentence was key (the highlights are mine). I definitely feel the benefit to keeping the focus on being more explosive. Last Friday, I had a rough squat workout. If I would have listened to my body and stayed lighter and more explosive, I could have eventually gotten my body in the zone and gotten in almost the same volume, albeit, but doing less weight but a few more sets. Furthermore, those reps would more activating due to their explosive nature and I could have finished the workout with just as much stimulation and less fatigue. Lesson learned.

Today, I purposefully spent a bit more time ramping to get into the zone. At this point, exactly 1 month before the show, a few less sets at my top end weight isn’t going to cause me to suddenly loose my muscle. Better to fight off fatigue and still manage to get in a quality workout, than to push it too hard and ruin subsequent workouts.

GLYOCOGEN DEPLETION AND PRE-CONTEST LEG TRAINING

Still hoping to hear any input people have on these issues.

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Sweet videos!

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Tim, what are you planning on doing for a tan? I’ve been laying out in the sun a bit (20 minutes per side, 3 days this week) and the bronze is SLOWLY coming in. I’ll have some side by sides on Sunday when I update my photos.

It turns out I have to work on the Monday and Tuesday before the show (from 1pm-2am)… I’ll still be getting my sled work in after, but it has me rethinking my approach a bit. So I think what I’m going to do is ride my bike to work, and focus the gym sessions/depletion sled work on only upper body. This will let me get in about 30-40 minutes of eccentricless work for the legs in the form of a medium intensity bike ride, and then I wont have to worry about training them during my sled sessions. What do you think?

257

[quote]Lonnie123 wrote:
Tim, what are you planning on doing for a tan? I’ve been laying out in the sun a bit (20 minutes per side, 3 days this week) and the bronze is SLOWLY coming in. I’ll have some side by sides on Sunday when I update my photos.

[/quote]

Is melanotan II on the banned substance list? lol.

258

CT actually said in the spill today that low intensity bike work is a bad choice, so I’m just going to ditch it and find a way to cram in the work. I’ll get it in somehow.

259

@ Rocky

Thanks for checking the videos out!

@ Lonnie

Based on what I’ve read, tanning beds or laying in the sun are almost pointless. They will not get you anywhere near as dark as you need to be. Even the idea of using them to get a “base” so to speak is flawed, because a bronzer or spray tan will be so much darker than the tan you have that it becomes irrelevant. Personally, I am going with a spray tan on the day before the show.

Good luck getting in your sled work!

@ Waylander

Thanks for checking in on this thread!

I had never heard of melanotan II before, interesting stuff.

THE ELUSIVE LEG SHRED

Legs are still a hold out, I hope it is water retention due to inflammation, but then I ask myself, why isn’t my upperbody like that?

I can say with a doubt that my upperbody is shredded. I’d like to think the lack of definition in my legs is related to water retention and inflammation because some days they look better and they almost always look better in the morning when as a whole, my body is dryer.

But I just wish I could get them shredded too so they match my upperbody.

30 days to tighten the legs up.

Otherwise, training and posing practice continue to go well.

260

After talking with several people I trust, I really need to play it safer and smarter with the legs. I am NOT going to be building muscle with 4 weeks left before the contest. So it only makes sense to not go balls to the wall.

For example, last week’s squat workout was 272.5 for 5 sets of 5. This week, it looked like this:

Squat with Band Pull Apart Holds as ACTIVE REST
220, 240x5
275x5, 2 sets
240, 220x5

I started my sets of 5 with a lower weight to allow my body more time to “get in the zone” and then only did two sets at my top weight before going back down. Result? I actually did more volume with this weeks workout 7350 pounds vs. 6812.5 and my reps were tighter and more explosive due to the lighter sets. I think this will benefit me. And keeping a few sets on the high end keep me sane, lol.

Rest of today’s workout…

Bench
215x5, 5 sets

superset with Front Lever Holds

Triset: 5 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx7
C) Bench Press - 170x1 or 2 reps just to finish with some extra explosive work

SPRINTS

I have done ZERO traditional cardio thus far. My condition comes from sled work but even that isn’t conditioning in the traditional prowler “puke-style” I’d go heavy and focused rather than long duration sessions that leave you feeling like crap.

However, I broke from the mold this weekend and did a few sprints. Short distance ( I didn’t measure, but maybe 35 meters? ) and about 85% intensity. Rest period was the brisk walk back to my starting point. Done on a slight incline. I did 8 sprints on Friday and 6 on Saturday.

I think I was smart about volume, because the soreness was very manageable on Sunday and today. And the soreness was mostly in my quads from the deceleration AFTER my sprint. However, I believe I have the solution for the quad soreness, move to a steeper incline to make it harder on my hams/glutes and allow gravity to slow me down so my quads don’t have to do as much work.

I might try to add in 1 or 2 sessions for the next 2 weeks or so.

Refeeding today, 26 days out from the show. I’ve been weighing in at 176 last few days when the target weight was 177. Expecting to be around 174 at contest time.