I believe he said it’s on it’s way a few posts up.I have to go back and re-read.
[quote]jppage wrote:
I believe he said it’s on it’s way a few posts up.I have to go back and re-read.[/quote]
Correct.
[quote]Mr. Walkway wrote:
[quote]Alderslodge wrote:
Shelby has altered my diet slightly. I am up to cardio 7x/week @35 minutes along with zero carb days being every OTHER day. The past week and a half have no been good at all in terms of fat loss so I am more than accepting of the changes. I actually feel like I have regressed slightly, despite sticking to my diet.
Ready to get supa-lean![/quote]
it happens… don’t get discouraged[/quote]
I know, unfortunately. haha It makes me even more motivated to stick to my diet and be more intense.
You’ll shed most of that water after you get your ai bro don’t get discouraged
Looking great dude! Especially the FDB is very impressive. Insane workouts as well. Respect.
Good luck with the rest of your prep:)
[quote]myself1992 wrote:
You’ll shed most of that water after you get your ai bro don’t get discouraged[/quote]
That exactly what I was thinking. Thank you!
[quote]whatever2k wrote:
Looking great dude! Especially the FDB is very impressive. Insane workouts as well. Respect.
Good luck with the rest of your prep:)
[/quote]
Thank you for chiming in and the compliment. I feel that my FDB is VERY lacking, so that’s a huge motivator.
I’ve always been ‘intense’ in the gym. I came from small town and I’ve never been able to hold onto a workout partner (from there) because I would be too into the workouts. haha
It’s awesome to see all of the activity in my prep log the past few days. Definitely helps me keep on keepin’ on. Since a lot of the attention has been brought to my AI (or lack thereof for the time being), I would like to share a funny story from this weekend.
I went up to my parents for the weekend for about 3 days and just hung out there for the most part. It was a great escape from the busy city. I much prefer my hometown of Dahlonega, but I digress… I wasn’t able to workout (other than cardio) for Saturday and Sunday and I think that that is why I was retaining SO much water. I also think that it let my hormones, good and bad, run rampant. As a result of my (likely) high estrogen for now, I was having crazy mood swings and I would even catch myself being moody, then tal myself into a better mood. I told my mom and she proclaimed that I now knew how she felt (she just finished menopause in the past year) so she was laughing about it. I know (somewhat) understand why women are irrational during PMS…hard to describe. haha it sucks, but is hilarious.
So far my mood swings have dulled, along with a little less water retention. I have noticed that I appear to hold much less water immediately after a workout, due to sweating?
Anyway, I am enjoying my ride and look forward to getting insanely lean with the help of Shelby. I just have to do what he says.
Ya been following along from the beginning.Great work ethic you got going on buddy and looking good as well.
[quote]jppage wrote:
Ya been following along from the beginning.Great work ethic you got going on buddy and looking good as well.[/quote]
Truly thankful for mentioning my work ethic! It is something that I, silently, pride myself for. I generally “blast” everything that I want to do/complete. I finished my Bachelor’s in Chemistry in 2.5 years and I hope to get my PhD in 4 years (opposed to the average 5+).
This is a large reason why I feel so strange only working 3 nights per week haha. Way too much free time…
Anyone have ideas for me to take up some of my time, that doesn’t involve spending a fair amount of money? I am going to starting reading some General Chemistry and Organic Chemistry texts so I am up-to-speed or ahead of the curve for when I begin to TA and graduate courses.
Bro, first time I took test I gained 14 lbs the first week. I had the same problem as you and my AI hadn’t arrived yet. Anyways I looked like a damn chinese water buffalo my face was so swollen, and my feet and hands just felt swollen as well. Anyways got my AI and lost 10 lbs in a few days.
Thursday, 5/16/2013.
Bodyweight: 186.6
Morning cardio: 35 minutes, 15% incline, 3.2mph avg, 122 bpm avg, ~315 kcal.
Still holding a metric tonne of water. My AI came in… to my parents house! DOH! What a stupid mistake by me. Thankfully, I’ll be there Sunday so I don’t have to wait much longer. I am a bit more worried about gyno than the water since I have already had a tiny bit of development PRIOR to my cycle, so I feel that I would be prone to it. Letrozole FTW.
Workout: Arms.
Yes, I did arms on monday, but the number of sets was low and weight was also low. Just fast-paced. I also kept the weight quite low during this workout, but got a ton of quality work in. Nothing too extreme. My arms are a weak point, so I want to be able to work them, directly, twice per 7-9 days,
Stairmaster: 12 minutes. Low intensity.
Focused on glutes and hamstrings a la Kai Greene. His legs are incredible and he does this, supposedly, before every workout, so he is likely onto something. Doesn’t take long and it can only help me in my contest prep.
Calves:
A1) Standing Calf Machine:
up to a heavy 10, then 20 partials.
A2) Dorsiflexion:
each set to failure.
-I wore some old vibrams today and I am thinking about wearing these all the time now…so comfortable =)
Super Set 1.
B1) Seated DB Curl:
-Supinated entire rep, no turning, 3 second descent.
25x8x4
B2) Seated Hammer Curl:
- Hold 1 second contraction.
25x8x4
B3) Machine Preacher Curl:
60x8x4
So. Much. Blood.
Super Set 2.
C1) EZ Bar Curl:
65x8x4 (25/side)
C2) Reverse EZ Bar Curl:
35x15x4 (10/side)
-Semi slow negative, pause at contraction.
D) V-Bar Pushdown:
90x20
110x20
100x20
100x20
E) Reverse Grip Pushdown:
90x12
100x12
100x12
100x12…100x15 partials.
F) Incline Smith Machine JM Press:
15+2 dbl’d monster-mini bands x8
35+2 dbl’d monster-mini bands x8
25+2 dbl’d monster-mini bands x8x2
These are a hard exercise to describe. They don’t hurt my elbows at all but I can seriously feel my triceps working very similarly to a close grip bench press (except no elbow impingement at peak). Feels great all throughout the triceps.
Here is a video demonstration by ol’ Yoda himself:
A great workout!
Light weights, fair volume, and awesome pump. Just the way I like it.
I definitely prefer to focus on filling my muscles with blood during my workouts as opposed to lifting heavy things, which is why I am having internal conflict with my training partners. They are much more inclined to load up on everything and (seem) to focus less on a good contraction.
I update on Sunday with Shelby, so I will be posting my next round of pictures then (7 weeks out then). I will post them whether I like them or not…due to the large amount of water that I am holding I haven’t been pleased with how I look and I have been trying to hide under shirts for the past week haha.
Saturday, 5/18/2013 update.
AM Cardio for 35 minutes.
BW: 188.2 (up 11lbs in 2 weeks)
Still a fair amount of bloat/water retention from lack on AI…but I am still getting leaner in most places. I seem to be holding nearly ALL of the water in my abs and back. Arms are leaning up quite nicely along with shoulders, quads are coming along, but holding water.
Overall I am holding less water each day, but it is still frustrating knowing that I could have not had to deal with this is people were good on their word…
I haven’t decided if I’m going to do chest (& shoulders) today at the gym. I’m feeling quite tired and my stomach has been acting up a bit so I am playing it by ear.
From Friday (5/17/2013):
AM cardio for 35 minutes.
BW: 187.6
Workout: Second Leg Day (light with a few more reps)
Nothing strenuous, just to get extra work, blood, and nutrients into the muscles.
Started with 10 minutes of LISS stairmaster.
A) Lying Leg Curl:
Full reps, paused at bottom and peak, 45 seconds rest.
50x10
80x10
100x10
90x10x5
B) Seated Adduction Machine:
-Oh, yes, I used it! haha
-45 seconds rest, paused peak of each rep, VERY controlled eccentrics to protect myself from pulling anything.
4x10, increasing weight.
C) Squats:
-Full extension on each rep. First time squatting in Vibrams. Not sure if I liked it…
135x8
205x6
225x6
245x6
265x6
-Nothing hard, at all. Just getting some reps in.
D) Leg Extension:
110x20x4
-10 reps toes toward me, 10 reps toes pointed away.
E) Machine Leg Press:
-First time using this.
150x30x1
Nice little workout, finished in about 45 minutes, including stairmaster.
Good pump throughout my hams and quads.
Sunday, 5/19/2013
Bodyweight: 191.2
My goodness, my bodyweight just keeps rising! It’s slightly frustrating (but good) since I appear to be dropping some water still, but weight is still rising. I get my AI today…FINALLY!!!
Workout: Calves, Chest, Shoulders.
A) Seated Calves & Dorsiflexion: Up to heavy 10, then 20 partials.
B) Slight incline DB twist press: 3x10
40x10 (wu)
55x10 (wu)
65x10
70x10x2
-Contracted each rep for 1-2 count pause at peak.
C) Smith Incline Press: 2x8 (warm-up), 5x8
105x8 (15lb bar)
155x8
195x8x5 (75-90 second rest)
-High Incline, to nose/chin.
-Constant tension.
D) Machine Press & Stretch: 3x10+10 stretches
110x10
140x10
160x10
-Nothing strenuous, again focused on the peak contractions.
E) Machine Rear Delts: 4x25,20,15
-Increased weight on each set.
-Imagined doing a RDB on each rep. This really helped with peak contractions, but did involve muscles other than just rear delts.
F) Delt Triad: 2x12-15
20x12x2
-Ouch.
25 minutes on the stairmaster.
-Pushed through heels and contracted glutes and hams on each step. Tried to ‘hold-in’ abs during most of the time.
A less volumous workout than usual. No ‘intensity’ techniques (drop sets, partials, rest-pause, etc). But overall a GREAT workout. I’ll probably do this type for a week while I am out-of-state visiting family.
Monday Morning Update: 5/20/2013.
Bodyweight upon waking: 192.5lbs.
AM Cardio/Workout:
35 minutes LISS; 3.3-3.5mph, 15% incline, 120-124bpm
Ab Circuit, done for 2 rounds.
Decline Reverse Crunches, 15 reps, 12 reps.
Leg Raise: 15 reps, 12 reps. (didn’t bring knees all the way down/constant tension)
Cable Crunch: 20 reps, 15 reps.
Ab Vacuum: 2 sets of 10 seconds per round.
I FINALLY got my AI, took my first dose last night and I did appear a bit tighter upon waking. Much tighter after my cardio. However, BW was still up. I don’t care what my BW does as long as I LOOK leaner.
Hang In there buddy,you should get rid of a ton of water in no time now.
Monday Evening Update: 5/20/2013.
Shelby cut carbs every day (for now) and bumped cardio to 45 minutes, 7x/week. I’ve been so bloated from water retention that my update pictures have been horrid. I have already began to shed a fair amount of water since starting my AI last night.
Workout: Legzzz.
The best day of the week!!
A1) Donkey Calf Raise:
Up to 7 plates for 10 reps + 20 partials.
A2) Dorsiflexion:
To failure after each set of calf raises.
B) Lying Leg Curl:
50x20
70x15
100x15
130x8, 10 (Nose bleed! just spewed out during my set so I redid the set)
150x8
130x10…110x10…90x10…110x25 partials.
C) Leg Press:
-3 second descent on each set.
2pps X8
4pps X8
5pps X8
6pps X8
7pps X8
8pps X8
9pps X8 (not quite failure, but I’m not certain if I would have gotten 10pps for 8)
9pps X22 (no 3 second descent, attempted constant tension).
-Immediately hopped off and did 2x20 yards of walking lunges.
D) Leg Extension:
-Toes pointed up/toward me to focus of rectus femoris.
110x20+10 half-reps.
110x20+10 half-reps.
Holy ballz. I literally stumbled away from the machine. Incredible amount of blood in my quads.
E) Smith Machine Front Squat:
105x10 (15lb bar)
195x6
245x6…155x6 (1.5 reps)
F) Barbell Stiff-Legged Deadlifts:
145x10
165x16 (8 reps to 3/4 extension, 8 full reps)
165x16, as above.
Mini-Cardio:
10 minutes of super low intensity on the recumbent bicycle.
Just to burn a few extra calories.
Stretched after workout and throughout. Also flexed a fair amount throughout to see how everything is coming along. I am keeping some separation in my quads even when pumped. Yay signs of leanness!
AWESOME workout. For some reason it was even better than most of my workouts. Finished in ~1 hour 20 minutes (80 minutes) sans recumbent bicycle.
Feeling great! I really don’t have an issue with going zero carb every day. I know that I’ll get some at sometime, but I don’t become super tired without carbs. I only see them as more food (in my belly), not necessarily as an energy source.
[quote]Alderslodge wrote:
Monday Evening Update: 5/20/2013.
Shelby cut carbs every day (for now) and bumped cardio to 45 minutes, 7x/week. I’ve been so bloated from water retention that my update pictures have been horrid. I have already began to shed a fair amount of water since starting my AI last night.
Workout: Legzzz.
The best day of the week!!
A1) Donkey Calf Raise:
Up to 7 plates for 10 reps + 20 partials.
A2) Dorsiflexion:
To failure after each set of calf raises.
B) Lying Leg Curl:
50x20
70x15
100x15
130x8, 10 (Nose bleed! just spewed out during my set so I redid the set)
150x8
130x10…110x10…90x10…110x25 partials.
C) Leg Press:
-3 second descent on each set.
2pps X8
4pps X8
5pps X8
6pps X8
7pps X8
8pps X8
9pps X8 (not quite failure, but I’m not certain if I would have gotten 10pps for 8)
9pps X22 (no 3 second descent, attempted constant tension).
-Immediately hopped off and did 2x20 yards of walking lunges.
D) Leg Extension:
-Toes pointed up/toward me to focus of rectus femoris.
110x20+10 half-reps.
110x20+10 half-reps.
Holy ballz. I literally stumbled away from the machine. Incredible amount of blood in my quads.
E) Smith Machine Front Squat:
105x10 (15lb bar)
195x6
245x6…155x6 (1.5 reps)
F) Barbell Stiff-Legged Deadlifts:
145x10
165x16 (8 reps to 3/4 extension, 8 full reps)
165x16, as above.
Mini-Cardio:
10 minutes of super low intensity on the recumbent bicycle.
Just to burn a few extra calories.
Stretched after workout and throughout. Also flexed a fair amount throughout to see how everything is coming along. I am keeping some separation in my quads even when pumped. Yay signs of leanness!
AWESOME workout. For some reason it was even better than most of my workouts. Finished in ~1 hour 20 minutes (80 minutes) sans recumbent bicycle.
Feeling great! I really don’t have an issue with going zero carb every day. I know that I’ll get some at sometime, but I don’t become super tired without carbs. I only see them as more food (in my belly), not necessarily as an energy source.
[/quote]
Seems early to cut carbs to zero? Did Shelby say why? Also keep the updates coming , this is the best thread going right now
[quote]GrindOverMatter wrote:
[quote]Alderslodge wrote:
Monday Evening Update: 5/20/2013.
Shelby cut carbs every day (for now) and bumped cardio to 45 minutes, 7x/week. I’ve been so bloated from water retention that my update pictures have been horrid. I have already began to shed a fair amount of water since starting my AI last night.
Workout: Legzzz.
The best day of the week!!
A1) Donkey Calf Raise:
Up to 7 plates for 10 reps + 20 partials.
A2) Dorsiflexion:
To failure after each set of calf raises.
B) Lying Leg Curl:
50x20
70x15
100x15
130x8, 10 (Nose bleed! just spewed out during my set so I redid the set)
150x8
130x10…110x10…90x10…110x25 partials.
C) Leg Press:
-3 second descent on each set.
2pps X8
4pps X8
5pps X8
6pps X8
7pps X8
8pps X8
9pps X8 (not quite failure, but I’m not certain if I would have gotten 10pps for 8)
9pps X22 (no 3 second descent, attempted constant tension).
-Immediately hopped off and did 2x20 yards of walking lunges.
D) Leg Extension:
-Toes pointed up/toward me to focus of rectus femoris.
110x20+10 half-reps.
110x20+10 half-reps.
Holy ballz. I literally stumbled away from the machine. Incredible amount of blood in my quads.
E) Smith Machine Front Squat:
105x10 (15lb bar)
195x6
245x6…155x6 (1.5 reps)
F) Barbell Stiff-Legged Deadlifts:
145x10
165x16 (8 reps to 3/4 extension, 8 full reps)
165x16, as above.
Mini-Cardio:
10 minutes of super low intensity on the recumbent bicycle.
Just to burn a few extra calories.
Stretched after workout and throughout. Also flexed a fair amount throughout to see how everything is coming along. I am keeping some separation in my quads even when pumped. Yay signs of leanness!
AWESOME workout. For some reason it was even better than most of my workouts. Finished in ~1 hour 20 minutes (80 minutes) sans recumbent bicycle.
Feeling great! I really don’t have an issue with going zero carb every day. I know that I’ll get some at sometime, but I don’t become super tired without carbs. I only see them as more food (in my belly), not necessarily as an energy source.
[/quote]
Seems early to cut carbs to zero? Did Shelby say why? Also keep the updates coming , this is the best thread going right now[/quote]
Because I’m a bloated whale. I was on track (maybe ahead of schedule) at 9 weeks out when I started my cycle. It’s my first so I had no idea how I’d respond, neither did he. I also did get any AI/anti-estrogen until yesterday (thank you baby jesus! haha) so I ballooned up 15lbs in 2 weeks with a 3on/1off carb day approach.
So the past 2 weeks have been hell in terms of what to expect from my body. He hasn’t worked with me before, and everyone reacts differently to various hormones.
I THINK that he just wants to be safe and cut carbs now, just in case my body turns out to be a stubborn ass and doesn’t want to lean out as much as he (or I) would like. I would much rather cut my carbs now and suffer, though he in contest condition early than to wait it out, cut them later, and come in out-of-shape. It would suck for both of us…my first show would be a some-what bust and it would tarnish his reputation (though I would NEVER blame him for anything like that) it would be my fault. However, people don’t think like that and they will think that it is the coach’s fault.
Quite long-winded, and perhaps tangential at points, but that is what’s going on ATM.
I have already lost a good amount of water from this morning haha.
To anyone that has competed before:
I have some questions regarding posing trunks. I need some ASAP.
Where have you shopped for them? Online, specific retailers?
Which material have you liked the most?
Is any cut better for bodybuilding? Which cut have y’all preferred?
Finally, any color opinions for me? I’m thinking electric blue (favorite color).
¡Muchas gracias!