02z06 Transformation Log - Contest Prep & Rebound

[02z06]

Hello my PM brothren-
I've decided to toss up a transformation log even though it may not be a 'proper' transformation as far as the guidelines of the contest go, it'll still help me immensely I am sure.

History:
I've been lifting 12 years - I would say 8 or so which have been 'serious'. I am in the fitness industry & have been for 12 years, so I eat breathe & sleep this shit & love it. Now it's time to get work done.

Goal:
I've got a bodybuilding competition(my 2nd) coming up in ~4.5 weeks, which I hope to do well at. My first one I took my class & the overall(albeit it was a small show, but I was still ecstatic). That was about 2.5 years ago, I am hoping I'll be competing about 15lbs heavier or so this time around.

After the competition I will be taking the following week off from EVERYTHING as I really need a mental break & it has been awhile since I've done a proper de-load. After that I am planning on utilizing John Meadow's ebook on adjusting macros to scientifically add calories back in. Last time I had no real guide post-contest so just tossed them in here & there, but I think this will help immensely.

I stayed fairly lean this last go around in the off-season but would like to even more so this time, although mentally it is so hard to decide as I know I would gain muscle better at a bit higher bodyfat percentage, but I LOVE having the vascularity etc I have now.

I'm thinking I will keep off training days completely carb free to keep insulin sensitivity high & time my carbs just around my training similar to what Scott Stevenson recommends in the Fortitude ebook.


Current Cycle:
50mg Test Prop EOD
150mg Tren Ace EOD
200mg EQ EOD

3ml synthetine pre-training
6.25mg MK-677(will drop at ~2 weeks out)

I alternate between a week of clen, and a week of caffeine/ephedrine/yohimbine for fat loss these last few weeks via instructions from my prep coach.

Current Training Style:
Fortitude Training - have been using for the past year and a half or so and still love the shit out of it.

I've contemplated trying Mountain Dog training after this contest prep, but seeing as I don't have access to a wide array of equipment/ways to add bands/chains/etc I think fortitude may be better for me personally. Not to mention I've made more progress on it than anything I've tried(I feel).

Current Diet:

Training Day

Meal 1
50g protein
0g carbs
8g fat

Meal 2
50g protein
0g carbs
8g fat

Meal 3
50g protein
0g carbs
8g fat

Meal 4
50g protein
50g carbs
0g fat

Meal 5(Post workout)
50g protein
75g carbs
0g fat

Meal 6
50g protein
50g carbs
0g fat

Non-Training Day

Meal 1
50g protein
0g carbs
8g fat

Meal 2
50g protein
0g carbs
8g fat

Meal 3
50g protein
0g carbs
8g fat

Meal 4
50g protein
0g carbs
8g fat

Meal 5
50g protein
0g carbs
8g fat

Meal 6
50g protein
0g carbs
8g fat

Current Cardio Schedule:
3 days of LISS cardio - 45 minutes per session
3 days of HIIT cardio @ 30 minutes followed by another 15 minutes of LISS

Current Condition:

 

[02z06]

Day 3 - Basic Tier 3

Incline smith row - 170 - 5x4
1 arm bb row - 45 - 6x4

wide grip pulldown - 250 - 3x4
straight arm pressdown with ez bar - 45 - 6x4

incline scoop fly - 30 - 6x4
incline bb press - 215 - 1x4,2 drop to 155 - 3x4 drop to 135 - 2x4
vertical bench cable fly - 35/side - 3x4

bent rear db fly - 55 - 5x4
side lateral - 3 sec squeeze at top - 25 - 6x4
neutral grip db sh press - 50 - 6x4

overhead rope tricep extension - 60 - 3x4 drop to 40 - 3x4

cable crunch - 65 - 3x12

For those of you who know about fortitude training the principles are around muscle rounds(6 sets of 4 with 10 sec break between), pump sets, and loading sets. Definitely check out the ebook for more information, best $20 i've ever spent.

I reduced my volume slightly this session as with the extra cardio added this week I'm feeling drained as hell.

 

[02z06]

I can't figure out how I edit the original post lol

 

[little slice]

sweet build bro



nice serratus

 

[02z06]

Thanks ice! Forgot to mention:

Starting Weight: 176.5

 

[TeknoViking]

Great look man. Looking solid all around!

 

[Elvia1023]

You look great. I will be following

 

[Marvin Martian]

Right on brotha - good luck to you!

 

[02z06]

Thanks for the comments guys! I personally feel like I have crap shape, especially from the front, I'm hoping to remedy that in this off season(I think I'll take a few years off again before competing as I just don't accumulate muscle very quickly).

I feel like from the back I'm decent(maybe I am overshooting), but the front side just lacks a lot(IMO).

Training has been pretty good this week. I kicked down one volume tier on Fortitude training as I've been pretty smoked with the additional cardio. Will put up 4 week out pictures tomorrow.

Yesterdays session:

Split Squat(using Barbell, first time, holy glutes batman) - bb+35 - 6x4
Reverse hack squat - 250 - 6x4

Narrow 1/2 way up smith squat - 140 - 6x4 (really focusing on slow negative/pause)

Smith SLDL - working on stretch - 3x4@200 drop to 3x4@140

Seated calf raise - 205 - 6x4
smith donkey calf raise - 290 - 6x4 (one of my favorite exercises for calves)
1 leg standing smith calf raise - 90 - 5x4

2 cable curl - 35/ side - 2x4,2 drop to 20/side - 4x4
*my biceps give out SO FUCKING FAST. It really aggravates me as I have a hard time really getting much squeeze/growth out of them.

Incline DB hammer curl - alternating - 40/arm - 1x4,2 drop to 20/arm - 4x4

3 way decline sit up - 1 set of 10/position

Smoked as hell by the end of the workout. Legs ridiculously shaky.

 

[02z06]

Sitting at 174 this morning so a 2.5lb weight drop from last week.

4 weeks out at this point

 

[Pull Freak]

Great build. Notice you your name you go by. I guessing you have a 02 Z? I have a 01.

 

[bg091593]

I have an 05 C6 but with H/C/I... It's my pride and joy! Great build too 02Z06. Good luck at your comp.


Sent from my iPhone using Tapatalk

 

[02z06]

I had a pretty yellow 02 for a bit, was a blast but thankful I got rid of it as it blew up about a week after selling. It just didn't feel 'strong' when I drove it, you know?

Thanks for the comments!

Todays workout:

Vertical smith leg press - 12@400
Hack machine sissy squat - 12@140
vertical smith leg press -12@410
lying leg curl - 12@90
vertical leg press - 12@420

1 leg seated calf - 3 sec stretch - 2x12@45(I am working on contraction hard)
1 leg smith donkey calf raise - 12,5@160

incline cable fly - 18@45/side
superset
rack chin - 15@bw+30

reverse grip chest press machine - 11@200
superset
rack deadlift(no tap down) - 15@225

behind the neck bb press - 18@115
superset
hanging straight leg oblique leg raise - 10/side

behind the back cable side lateral - 5@25(FUCK) drop to 10@10
superset
sit up - 25

1 arm overhead db tricep extension - [email protected]
superset
pinwheel curl - 15@40

incline 3 sec negative close grip smith press - 10@90
superset
bb curl - 15@45

I have a hard time contracting biceps so I am lately trying to focus on saying screw the weight, and contacting harder as I 'lose' that contraction quickly.

Saturday mornings workout is always the best for me. I typically workout mid afternoon the rest of the week. Plus Saturday I get a cheat meal

 

[Pull Freak]

Cool. Good luck on the comp.

 

[02z06]

Hit 45 minutes of steady state cardio on the elliptical this morning then another 15 on the treadmill(dc style calf protocol).

I ate way too big yesterday, I am supposed to have a 'skipload' style meal...and lately I've been stretching it out a bit longer cramming as many carbs as possible in...consequently I feel SHITTY and stomach aches like hell that night, then the next day I look super full & extremely vascular. I'd be scared to weigh that next day.

One thing I've been struggling with(and I know it'll be worse after the competition as the 'goal' is gone) is a bit of depression. Not in regards to my training, as that has been kick ass. More so in regards to life in general.

I'm 28, have all my loans paid off, a fairly successful business that allows me to be financially comfortable, but absolutely 0 time to utilize it. I get to work at 430am and and often there till 8pm. By the time I come home & prep meals, take my dog on a walk, and shower, it's bed time. I know life isn't supposed to be a whirlwind of activity. I can't help feeling like there should be more though. I haven't taken a vacation in 5 years or so(since I opened my business). The funny part is any time I do take a day off here or there I always find myself back there craving to get back to work.

I've got a girlfriend who is awesome and very supportive. She does have a 9 year old son & I've informed her that our relationship will likely not move forward as I just do not see myself being able to handle him full time.

I dunno..I know this is a personal rant and someone can go ahead & call me a pansy lol. I just feel very...listless..somedays.

 

[02z06]

Today's workout was kick ass. Feeling much better mentally.

Got some diet changes this week from coach.

Single arm side pulldown - grey band + 45 - 12
Rack deadlift - 12@405
reverse pulldown - grey band + 25 - 7
dumbbell row - 50 - 9

incline bb press - 10@245
decline db fly - 7@70
most muscular cable fly - 9@40/side
paused incline bb press - 6@185

smith shoulder press - 7@180
seated db side lateral - 12@30
cable rear lateral - 8@20/ drop 7@15/ drop 5@10/
static smith shoulder press - :30 @ 90lb

reverse hack machine sissy squat - 18@50
smith squat - 11@250
smith squat(1 half rep/1 full rep) - 7@140
leg extension(my machine is plate loaded/single leg) - 14@80 drop 18@45
cable pullthrough - 18@45
standing smith calf raise(dc style) - 12@140
narrow/neutral/wide seated calf raise - 20 per position with 110lb

 

[02z06]

Great workout today!

Day 3 - Tier 3 - Basic

I can't say how much I've enjoyed dropping back to Basic, great advice from Scott.

Chest -
Reverse grip chest press machine - 230 - 5x4 drop to 180 - 6
Incline key press - 45's - 6x4
Decline BB press - 195 - 3x4 drop to 135 - 3x4

Delt -
Overhead anterior fly - 35's - 6x4
Cable Shoulder press - 50/side - 3x4 drop to 25/side - 3x4
Alternating front db lateral - 30's - 6x4

Back Thickness -
Underhand Smith row - 210 - 2x4 drop to 140 - 4x4
1 arm reverse grip pulldown - 70/arm - 3x4 drop to 45 - 3x4

Back Width -
Decline DB pullover - 50 - 6x4(I've been really working on keeping arms straight here)
Incline smith row super wide grip - 90 - 6x4

Tricep -
2 cable lying incline tri extension - 40/side - 2x4 drop to 25 - 2x4 drop to 15 - 2x4

Ab -
back extension crunch( I like to arch back real far to stretch out abs ) - +15 - 6x4

 

[02z06]

This week is been dynamite in regards to weight-loss. I can't wait to take photos and see what things look like on Saturday. Considering I'm sleeping no longer than about three hours and I am really surprised that I got as much energy as I do this week. It's frustrating as hell but I just can't get myself to stay asleep.

On a positive note I've fallen in love with vegetables which I never have before. I've been eating broccoli and lettuce like it's going out of style.

 

[02z06]

Day 4 - Tier 3 - Basic

Thigh-
Smith Front Squat - 180 - 6x4
Hip sled - 770 - 6x4

Quad - Smith Hack Sissy - 160 - 4x4 drop to 110 - 2x4

Ham - Lying Leg curl - 110 - 6x4

Calf -
Hip Sled Calf - 770 - 2x4(I'm running into safety issues here where I can't safely unrack it & rerack it on a height that is attainable) - 630 - 4x4
Standing Smith Calf Raise - 390 - 6x4
1 Leg Seated Calf Raise - 90 - 2x4 drop to 70 - 4x4

Bicep - Short straight bar curl - bar+65 - 6x4

Forearm - Short bar wrist curl(I haven't directly trained forearms in forever, gotta start!) - bar+20 - 6x4

Ab - Standing DB side bend - 60 - 6x4

Glad it's the end of the week. I've got one more 45 minute fasted cardio day tomorrow, then saturday pictures, and REFEEEEEEEEEEEEED!!!

 

[Jasons1985]

Hit 45 minutes of steady state cardio on the elliptical this morning then another 15 on the treadmill(dc style calf protocol).

I ate way too big yesterday, I am supposed to have a 'skipload' style meal...and lately I've been stretching it out a bit longer cramming as many carbs as possible in...consequently I feel SHITTY and stomach aches like hell that night, then the next day I look super full & extremely vascular. I'd be scared to weigh that next day.

One thing I've been struggling with(and I know it'll be worse after the competition as the 'goal' is gone) is a bit of depression. Not in regards to my training, as that has been kick ass. More so in regards to life in general.

I'm 28, have all my loans paid off, a fairly successful business that allows me to be financially comfortable, but absolutely 0 time to utilize it. I get to work at 430am and and often there till 8pm. By the time I come home & prep meals, take my dog on a walk, and shower, it's bed time. I know life isn't supposed to be a whirlwind of activity. I can't help feeling like there should be more though. I haven't taken a vacation in 5 years or so(since I opened my business). The funny part is any time I do take a day off here or there I always find myself back there craving to get back to work.

I've got a girlfriend who is awesome and very supportive. She does have a 9 year old son & I've informed her that our relationship will likely not move forward as I just do not see myself being able to handle him full time.

I dunno..I know this is a personal rant and someone can go ahead & call me a pansy lol. I just feel very...listless..somedays.

Hang in there brother..i know how you feel sometimes.

Keep grinding and doing what youre doing and it will all pay off in the near future.