Deako's Journey to 2015 NPC Ohio State

[Deako]

Hey all... being a little new here, I feel like this log will be a good way to interact with some new people and get a more diverse set of opinions... I competed in the 2014 NPC Ohio State Championship in the Class B of MPD... and my "camp" and I agree that bbing is for me, not MPD... so I am starting my first ever off season (former fat ass)... and want to keep this as motivation to keep pushing forward. I am considering hiring an off season coach, but being married, convincing my wife that i need it has been difficult, even though i think i am making progress... having a lot of time helps, but I want to try and utilize as much as possible with good guidance. I am coming off of a PH run, and will be starting my first ever gear run soon:

Test E - 500/wk
Anadrol - 25mg/day
Adex - .25mg EOD

Right now my diet is 2500 cals 60F 240C 250P
Cheat meal on Saturday

Stats: 5'9.5" 191 this morning, Endo

I train in the evening after work 5pm EST.

My split:
Sun: Shoulders
Mon: Arms - or - HIIT/ABS
Tues: Arms - or - HIIT/ABS
Wed: Legs
Thurs: Lighter Chest/Back
Fri: HIIT/ABS
Sat: Heavy Chest/Back

Thanks for following and I am open to suggestions and/or discussions about my plan.

The attached pic is from the contest on 9.27.14 - weight there was ~165.

 

[seth shaw]

good luck dude!!!

 

[Deako]

good luck dude!!!

Thanks man! I am gonna try to be the biggest middleweight I can, but we shall see... I am gonna do everything I can the be the best I can knowing my future competitions may be limited (pending the outcomes) LOL.

 

[Deako]

Pic post shoulder training on Sunday: **broken link removed**zop


Sent from my iPhone using Tapatalk

 

[shawn nutter]

Good luck man

 

[Deako]

Good luck man

Thanks man...



Sent from my iPhone using Tapatalk

 

[Deako]

I feel like i need to post this... I have contacted multiple coaches about off season and contest prep services and hve not made a decision to who I am going to use for what yet. As many of you know, when you are married, no decision is simple, nor a single persons decision. There are some decisions that are easy and some that are not. Factoring in all aspects of life along with schedules, families, etc., make things not easy. So with all respect to anyone on here that I HVAE contacted, no I have not made a decision on what the future holds. I am working to get a decision made sooner than later and make the right decision for my future both in fitness and in family.


Sent from my iPhone using Tapatalk

 

[Deako]

Blasted some arms last night... I could barely put my seatbelt on afterwards... Alternating bis and tris high volume, medium weight, MAJOR pump!


Sent from my iPhone using Tapatalk

 

[XtremeMuscle]

Hey good luck man.

Best tri work out I've done to date is the flex Lewis 3part 100rep work out.
I did it 2-3x a week an seen noticeable growth in 2 months.
I'd switch it up and throws some biceps into it to get T-rexd

Also if you have some other shots on stage post them please.

 

[Deako]

Hey good luck man.

Best tri work out I've done to date is the flex Lewis 3part 100rep work out.
I did it 2-3x a week an seen noticeable growth in 2 months.
I'd switch it up and throws some biceps into it to get T-rexd

Also if you have some other shots on stage post them please.

HAHA - trex'd... Love it...

I'll try to post some more when i get a few minutes!

 

[Deako]

More stage shots:

**broken link removed**

Second from the left:

**broken link removed**

Third from the right:

**broken link removed**


Sent from my iPhone using Tapatalk

 

[Deako]

Had a damn good log workout today, highlighted by:

- HEAVY Leg curls supersetting Stiff leg deads
- Leg extensions
- Hack Squats (No lock out, 80% in the positive of the movement and full, slow negative)
- Leg Presses
- Calf Raises
- Adductor - Heavy and intense....

Great sweat and incredible pump... gonna have a hard time sitting on the toilet tomorrow... LOL

 

[Deako]

**broken link removed**

Post leg workout dinner!


Sent from my iPhone using Tapatalk

 

[Deako]

Did chest/back yesterday evening highlighted by:

-HS Flat Chest Press
-Vertical Row Machine
-High Cable Cross
-Pulldowns
-Incline HS
-Pullovers

Had a pretty sweet pump going for a while... this was a "lighter" workout and squeezed no less than 10 reps on all sets... (the other chest/back workout has heavier sets where the reps are 8-10). Got me some HIIT and Abs on tap for tonight!

 

[Deako]

Dinner last night:

Flank steak, FF cottage cheese (sweetened with stevia and pumpkin pie spice) and rice cakes.

**broken link removed**


Sent from my iPhone using Tapatalk

 

[Deako]

Did cardio last night: HIIT Style... 5 minute warmup, 1 minute sprints, 2 minute recovery for 35 minutes (10 sprints)... pretty owned after that...

 

[Deako]

Saturday I did Chest/Back...

Exercises:

HS Flat Bench - 3 working sets up to 3 - 45's per side for 8
Vertical Row Machine - 3 working sets up to 180 for 6
Pec Dec - 3 working sets up to 175 for 10
Pulldowns - 3 working sets up to 180 for 10
Incline HS Press - 2 working sets up to 115 per side
Rack Deads - 3 working sets up to 365

 

[Deako]

Today I did shoulders.

Highlights include:

Lateral Raises - 3 different variations @ 3 sets per variation:
- arms at 120 degrees
- arms at 90 degrees
- arms straight
Bent over rear delt raises - 3 total sets
Reverse Pec dec - 2 working sets + warm ups
Upright Rows - 3 working sets up to 135
HS Shoulder Press - 3 working sets up to 90 per side.

 

[Deako]

Compared to pre-contest, I feel like a tank in the gym... my strength has increased exponentially since i have been able to feed my muscles. I feel that I have made great improvements already, but still have PLENTY of work to do!

 

[Deako]

God damn starving today... I ate an hour ago and am just freaking STARVING!