It's about that time - Marathon Prep Log

[luki7788]

LEGS
Seated leg curls - 3x10
Adductor machine - 4x20
Leg extensions - 4x15
Hack squat - 2x12, 1x25
Leg press - 3x15
Abductor machine - 3x12

Bread and butter leg day today. Lots of super sets, short rest periods, all the good stuff.
Weight is still falling. I was 310 today. Its coming off fast but im not hungry, still force feeding, no drop in strength. Just shows me that this is fluff and water and finally getting into some body fat. My wife made a comment yesterday as we were getting ready for bed that my upper body looked smaller...soul crushing lol but it just means im flat. Today is a high day so 1000+ of carbs. Other days are around 600g when i lift. 400-500g protein. Alot i know. But its going. We'll probably ride this until it stops. As a reminder to people, you dont need weekly changes when shit is working. Let the change run its course....then, when it slowws do a small adjustment. Cardio is 3x a week HIIT, easy.

One interesting piece of data that ive been watching, my insulin timing has been way off using insulin R. I DID use log for a good amount this offseason, but i would run out of it so quick and R is cheap and a 10 min drive away at walmart. So i had been using that and kinda just using it to cover 2 meals. But as i mentioned above, im doing some work for a well known CGM company and have been using a monitor for a week now and seeing my readings. Today, a high day and the only day i use insulin, showed me howww off i was. Its either that or im just shooting not quite enough. What i HAD Been doing was about 18iu premeal to cover 2 meals of say 150g of carbs each. I haddd noticed that my biggest spike is PWO because i am not eating any fat in that meal. Just rice crispies with whey. But man...today my glucose was 180mg/dL about 30 mins post meal....wayyy high. Personally, i wouldve assumed my shot of R would've covered that and brought that shit down quickly but nope. Although it seems to have no impact on my fat loss or tissue gain, just interesting data to look at. Everything else is good. Usually about 80-100 an hour or so post meal (non high days) and 80-90 in the morning.

Nothing new as far as gear or drug wise. No fat burners yet or anything, but im sure thatll change ina bit. As its a high day, majority of food will be rice, maybe some pasta and potatoes later. Very low fat. And probably a big free meal at the end of the night. For right now, free meal consistency doesnt matter to me. I'm losing weight relatively quick and im flat even eating 600g of carbs on all other workout days. As i get leaner and closer to the show, i try to shift into a specific free meal...maybe making my own burger and fries or tacos. Something like that. But at this far out, no reason to be a strict hard ass.

for this reason I stopped eating any cerals and similar crap after training I eat oats and my sugar is very stable and any creals cause such a big spike in sugar even those based on 99% rice or cornflakes

 

[TheOtherOne55]

for this reason I stopped eating any cerals and similar crap after training I eat oats and my sugar is very stable and any creals cause such a big spike in sugar even those based on 99% rice or cornflakes

Watched my blood sugar on CGM today and instead of Rice Crispies I had just whey iso + white rice. Blood sugar got to 105 at its peak.
that's compared to 180ish yesterday. What an insane difference....DONE with cereals for now.

And I would do oats but at 100-150g of carbs PWO, thats a shiiit ton of oats Luki lol
I'm gonna try cream of rice tomorrow and see what the reading looks like.

 

[tren]

I'm gonna try cream of rice tomorrow and see what the reading looks like.

That would be interesting to see. Looking forward to the results.

 

[luki7788]

Watched my blood sugar on CGM today and instead of Rice Crispies I had just whey iso + white rice. Blood sugar got to 105 at its peak.
that's compared to 180ish yesterday. What an insane difference....DONE with cereals for now.

And I would do oats but at 100-150g of carbs PWO, thats a shiiit ton of oats Luki lol
I'm gonna try cream of rice tomorrow and see what the reading looks like.

I eating 180g post workout(40g for one bagel and 140g from oats with any problem) but rice or cream of rice are still 100x better than any type of creals

 

[tren]

I eating 180g post workout(40g for one bagel and 140g from oats with any problem) but rice or cream of rice are still 100x better than any type of creals

I understand that for post-workout, oats, cream of rice, or rice are preferred over cereal.

For a pre-workout meal, if it’s your first meal of the day, you’re taking insulin with it, and training an hour later, would you choose cereal for a quick spike, cream of rice for moderate digestion, or regular rice for a slower release?

 

[luki7788]

I understand that for post-workout, oats, cream of rice, or rice are preferred over cereal.

For a pre-workout meal, if it’s your first meal of the day, you’re taking insulin with it, and training an hour later, would you choose cereal for a quick spike, cream of rice for moderate digestion, or regular rice for a slower release?

Never really recommended creals on any scenario

 

[Bobik]

I understand that for post-workout, oats, cream of rice, or rice are preferred over cereal.

For a pre-workout meal, if it’s your first meal of the day, you’re taking insulin with it, and training an hour later, would you choose cereal for a quick spike, cream of rice for moderate digestion, or regular rice for a slower release?

The combination (mix) of rice porridge and oatmeal is ideal for me - 100g rice porridge + 50g oats.

 

[bbxtreme]

Watched my blood sugar on CGM today and instead of Rice Crispies I had just whey iso + white rice. Blood sugar got to 105 at its peak.
that's compared to 180ish yesterday. What an insane difference....DONE with cereals for now.

And I would do oats but at 100-150g of carbs PWO, thats a shiiit ton of oats Luki lol
I'm gonna try cream of rice tomorrow and see what the reading looks like.

I use the One Degree Organic Brown Rice crisp cereal blended with my whey PWO. I’ve never had any issue with BG spiking from it. I do avoid mainstream cereals though. For me it’s a time thing getting my PWO shake in so eating another meal or COR or rice taps my schedule.

 

[TheOtherOne55]

ARMS
SA cable curls - 3x12
Rope pushdown - 3x15
Rope hammer curls - 4x12
Rope skullcrushers - 4x12
OH tri ext cables - RP set
DB incline curls - RP set
crossbody cable ext - MR
spider curls - MR

BACK (2nd day)
Lat activsation work
Straight arm pulldowns - 3x15
CG pulldowns - top set back off
Seated high rows - 3x12
Low row machine - RP set
Chest supp t-bar - triple drop set
DB shrugs - 2 top sets, 1 drop set

Arms are pissing me off a bit. The L tricep has atrophied a bit. Noticeable. Arm days are alll about hitting your bis/tris in different positions...OH, leaned over, extended, cross body. But the L tricep onlyyy fires in certain position. My STRONGEST position is the skullcrusher to be hones...maybe a completely vertical pushdown too. But it dies quickly. I basically do almost all single arm work because of this. Again, all tied to this L shoulder. Very frustrating. My side chest is probably my best pose and i hit it from the L side. My bicep peak and rear delt is shown the best there...but the tricep and overall arm thickness is getting more noticeable. Trying to see what the R side might look like if i switch it up. I gotta explain this to my PT and see why or what we can do about this. My hand numbness is gone...which he fixed through stretching but this might have to be a body work thing rather than a PT thing. I feel like im constantly using patch work to hide shit lol Very annoying.

Again, weight falling off. I'm like 308 right now which is pretty nuts. Wife made a comment like, "wow, you have reallly lost some weight the past 2-3 weeks." And its juust been through cutting my high days back. Medium days (which are basically alll my workout days except legs) are still 600g of carbs and very high protein. No cardio increase, no fat burners. No nothing. Im almost losing weight a lil tooo fast. But who am i to complain. I always see some impressive guys post shit where they look fuckin killler at like 12-8 weeks out and i think to myself, "jesus, wtf are you doing for those last 2 months if you look this great already." I've neverrr had that problem but it would be nice to have it. I dooo think i am someone who looks better after backing off a lil and filling out. The constant push of being flat and depleted all the way up to the show doesnt give MY PHYSIQUE the best look. So it would be nice to fuckin readyyy 5 weeks out and back off cardio and food and slowly fill myself back out. Kind of a blessing in disguise. But again, fat loss is not linear. So we'll just have to weight.

As far as my CGM experiment. COR peaked at 120mg/dL. So that has:
Rice Crispie cereal - ~180
White rice - ~105
COR - ~120
Maybe its just too obvious that the MORE PROCESSED the rice or rice-based carb, the higher the spike.

 

[TheOtherOne55]

GLUTES/HAMS
Seated ham curl - 4x12
Abduction machine - 4x20 squeeze hard
Standing SL leg curl - 3x10
SS
Glute extensions - 3x12
Glute ham raises - 3x10
Glute bridge w/ smith machine - 3x12

308.1 today. Kinda settling on this weight the past couple days. Crazy ham/glute pump this workout.
Everything firing which is good. Again, hunger not bad. No tiredness, fatigue. Food still sky high.
SHOULD get a change in diet today but we'll see, Justin had a crazy busy weekend.

I had 2 phone consultations this week that were all similar. 2 guys struggling with the same problem....why am i not big and lean.
what can i do? is it drugs? is it GH? wtf is it and why am i not that already? The crazy thing is that both were pretty knowledgable, understood the drugs and training aspect of it...but just couldnt get past the needing patience part. Its like the number 1 question i field allll the time.
I wanna be big....but i also wanna be lean....and how long until i can be both? I WISH there was a simple answer for this other than, "keep following the plan and stop thinking about it."

And the crazy part is, EVERYONE feels this way for a bit. EVERYONE sees an ideal physique and says, "i want that." I remember seeing Kuclo when he turned pro and thoughts, "wow, holy fuck...i want that! Wait, why am i not that?!" But now...its years later and i AM big and lean. So how the fuck did I do it? Well, i put in a fuckin decade of just telling myself, "well im no Kuclo, so i guess i gotta do this instead." Eat big, train hard, get big, diet it off, rinse, repeat. And i did that enoughhh that low and behold I hit that area. I am in no way saying im Steve Kuclo like...but i'm 6'0 308lbs and I have abs and veins on my quads and by anyyy ones own POV, i'm lean. Maybe not what WE think is BBing lean sub 9%...but i'm probably 12 maybe 11 right now. Anyways, it always a tough thing to talk to someone early on in their pursuit and tell them to put their head down and keep going. Both were relatively young guys who didnt have the $$$ for coaching but just wanted some pointers in the right direction. I get it. Coaching can be expensive monthly thing and a quick Zoom call every 2-3 months to help push you in the right directions is beneficial. Both of them told me their put their heads down, keep pushing and schedule another call come end of April.

On another note, i slept through my damn 4am alarm this morning so i missed my Chest/Shoulders/Cardio so i'll have to sneak that in after i pick up my kid from school. Nothing like the sheer panic that hits you when you grab your phone and see its an hour past when you shouldve been awake ugh

 

[traininsane11]

GLUTES/HAMS
Seated ham curl - 4x12
Abduction machine - 4x20 squeeze hard
Standing SL leg curl - 3x10
SS
Glute extensions - 3x12
Glute ham raises - 3x10
Glute bridge w/ smith machine - 3x12

308.1 today. Kinda settling on this weight the past couple days. Crazy ham/glute pump this workout.
Everything firing which is good. Again, hunger not bad. No tiredness, fatigue. Food still sky high.
SHOULD get a change in diet today but we'll see, Justin had a crazy busy weekend.

I had 2 phone consultations this week that were all similar. 2 guys struggling with the same problem....why am i not big and lean.
what can i do? is it drugs? is it GH? wtf is it and why am i not that already? The crazy thing is that both were pretty knowledgable, understood the drugs and training aspect of it...but just couldnt get past the needing patience part. Its like the number 1 question i field allll the time.
I wanna be big....but i also wanna be lean....and how long until i can be both? I WISH there was a simple answer for this other than, "keep following the plan and stop thinking about it."

And the crazy part is, EVERYONE feels this way for a bit. EVERYONE sees an ideal physique and says, "i want that." I remember seeing Kuclo when he turned pro and thoughts, "wow, holy fuck...i want that! Wait, why am i not that?!" But now...its years later and i AM big and lean. So how the fuck did I do it? Well, i put in a fuckin decade of just telling myself, "well im no Kuclo, so i guess i gotta do this instead." Eat big, train hard, get big, diet it off, rinse, repeat. And i did that enoughhh that low and behold I hit that area. I am in no way saying im Steve Kuclo like...but i'm 6'0 308lbs and I have abs and veins on my quads and by anyyy ones own POV, i'm lean. Maybe not what WE think is BBing lean sub 9%...but i'm probably 12 maybe 11 right now. Anyways, it always a tough thing to talk to someone early on in their pursuit and tell them to put their head down and keep going. Both were relatively young guys who didnt have the $$$ for coaching but just wanted some pointers in the right direction. I get it. Coaching can be expensive monthly thing and a quick Zoom call every 2-3 months to help push you in the right directions is beneficial. Both of them told me their put their heads down, keep pushing and schedule another call come end of April.

On another note, i slept through my damn 4am alarm this morning so i missed my Chest/Shoulders/Cardio so i'll have to sneak that in after i pick up my kid from school. Nothing like the sheer panic that hits you when you grab your phone and see its an hour past when you shouldve been awake ugh

Exceptionally relatable for us all! See a guy with elite genetics who’s been at it 100% for years on end then get disheartened when your average genetic self who’s been doing it far less doesn’t look as good but you’re right for the vast majority of us it takes many years of all out consistency to look remotely close to those guys

 

[TheOtherOne55]

Exceptionally relatable for us all! See a guy with elite genetics who’s been at it 100% for years on end then get disheartened when your average genetic self who’s been doing it far less doesn’t look as good but you’re right for the vast majority of us it takes many years of all out consistency to look remotely close to those guys

You get it man lol
That burgundy thread was a similar type discussion.
Whats crazy to me is people think i have good genetics....no, not really. Ive just been doing this shit long enough that I'm here.
I was not always this big, i was not always this lean. I played college football...as an offensive lineman. I was 300lbs of fat lol.
People will ask me, "damn, what did you play middle linebacker somewhere?" Hell no dude, i snapped a ball to a QB. I was a fat guy who ran into otherrr fat guys lol. I willl say that i had genetics to eat, get strong, and grow tissue. I have neverrr had genetics to be lean, thin or look aesthetic. Like you said @traininsane11 , yearrrrs of consistently doing the right shit over and over and over again (wiiith drugs) changes your look. It's a fact.

 

[TheOtherOne55]

CHEST/SHOULDERS
Cable flies - 4x15
Incline hammer - RP set (something is up here, ill discuss below)
Chest press machine - 3x10-12
Decline hammer - MR set
Deep chest stretch on a dip machine - i need to do this more often.
Side lateral machine - 4x15
BO on same machine (rear delt) - 4x20
SA cable side raise - 3x15
Chest supp rear flies - 3x20
DB side raises - 2x20

BACK
Lat activation stuff
Straight arm pulldown - 4x15
Prime handle neutral pulldown - 3x10
Seated row prime handle - Top set back off
Chest supp t-bar - triple drop set
SA hammer row - 2x12
DB shrugs - 3x15-20

Weight is hanging on at 307-308. Not budged in 6ish days. But at just about 16 weeks out i know Justin is about to bring it up a notch.
Still 3 days a week cardio, no fat burners, no nothing. Very easy. Still A LOT of food for me. My check-in will come in the next couple days and i bet its a cardio and food move. All good, i'm mentally ready. It doesnt feeeel like a prep yet which i think is good. Do i want it to feel like one? lol im not sure. Its not like I have a lot of free time right now and i know when shit gets going, my schedule will be nuts. My last prep (almost 2 years ago) was so easy with my daughter being such a baby. So easy to dip out for extra cardio and a lift. It is NOT the same now LOL she has an attttitude. Terrible 2's are a reallll thing. But i can do it. She sits around and eats ground beef and rice with me....watching Moana 2. We DID watch the Arnold Finals together though. She was into it lol.

The Chest/Shoulders day was off. Not that it was a bad workout but this L shoulder thing is showing its true colors. This physical therapist im going to is great. He's really fixed my sleep issue I was having as i was unable to sleep on my side. And that trigger point in my teres minor is all but gone because he's released a bunch of tension in the shoulder joint. BUT...what is happening is some nerve stuff around the lat and scapula. Something in the past 6 months or so really killed my tricep. Just unable to press down with strenght and power. I noticed it awhile back, my L tricep just dying very early on arm day. Not even close to the same weight as my R tricep. It has now really affected my pressing power. LIke i could baaarely get 3 plates on Incline Hammer for this. Not that i really give a fuck about what I press...i'm not a PLer anymore. But its very noticeable. I pointed it out to my PT and we've started to kinda play around with it. When i row my elbows back and try to press, its very weak. But if i roll my shoulders forward, it gets stronger. Its weird. I've straight up asked him, "will more work around here 'turn' the tricep back on? like will this come back?" and his short answer is yes. But its a work in progress.
I feel like half of my updates are like, "hey guys?! guess how fucked up i am?!" So i apologize lol

On a more optimistic note, cardio feels like a breeze right now. Just the difference from huffing and puffing at 320+ to 307ish is amazing. I can catch my breath so fast compared to what i was able to before.

 

[TheOtherOne55]

LEGS (QUADS)
Lying leg curl - top set back off
Adductor machine - 3x15
Leg extensions - 4x15 (hard flex at the top)
Hack Squat - 10-12 reps starting at 1 plate and adding a plate until I hit 7
Linear hack press - 3x15-20 (deep and piston-like reps)
Walking lunges - 3xfailure

307.5 weight staying the same.
Good pump all workout, rest periods pretty short so i'm huffing and puffing a little bit. But everything felt good.
You know those days where everything feels light? That was today. Adding plate after plate felt easy. Knees were good. Everything clicking.
I hadn't had one of those "strong" days in awhile so it was nice. But got through it in about an hour-ish.
My leg days can be long a fuck if i dont do this. And with the baby waking up at like 6am, i gotttta be done so this quick pace is helpful.
But today is a high day so i'll get to fill up some. Not that feel flat but i look it at 7 days of hard training. And overall, my food choices have been much better. I finally ripped that CGM off my tricep yesterday lol that shit is great...IF you eat a variety of foods and different meals aka you're a regular person. But i eat the same shit every day. Same pro/fat/carb sources, just diff volumes. So i basically got allll my relevant data within 7-8 days. Ok, done lol. But like i mentioned, better choices as offseason gets in my rear view mirror. In the offseason i had kind of a list of shit i would be down to eat for high days. Some gummy candy, some pasta, cereals, lots of fruit. I'm trying to keep shit even more regular now so its basically rice + fruit, maybe a bagel here and there. That's it. Right now i'm eating 25g of carbs from mixed berries, 150g of carbs from rice and 70g shake of whey iso + egg whites. That shit sounds boring as fuck but i find it necessary. I honestly think this NEXT offseason (i dont wanna think too far ahead) i wanna eat even more strict. Not that i indulge is that much crap but honestly @luki7788 is probably the prime example lol militant in his approach and look at him. Dude is leaner that moost guys at 6 weeks out. LOL

Other than that, all good so far. Still rollin with @Marathon's Sust + EQ and will for awhile. No need for anything else this early. Probably decreaase the EQ a bit when i add in Mast E. GH is at 10iu right now and will keep it there for awhile. I would expect some clen to get thrown in sometime soon. Or at least thats what weve done in the past.

 

[TheOtherOne55]

ARMS + ODDS&ENDS
SA press down - 3x12
SA cable curl - 3x15
Rope hammer curl - RP set
Rope skullcrusher - 4x12
Behind curls (not idea what to call it, basically arms way behind my body to mimic an incline curl) 3x15
OH tri extension - 3x12
EZ bar cable curl - RP set
Tricep crossbody ext - RP set
DB side raises - 4x20
SA hammer press (L side only) RP set

BACK
Lat activation work
Straight arm pulldowns - 3x15
Seated mid row - RP set
Dual handle neutral pulldown - 3x12
DY row machine - top set back off + drop set
Dante rows - RP set

307 stillll, changes will come soon though.
16 weeks out todayyy. Everything feelin good though.
One thing ive noticed is that im runnnin through carbs at a high rate. I'm hoping that its because im just a bigger, more muscled person compared to a year or so ago. A high day at 1000g of carbs and multiple medium days at 500-600 used to kinda keep me full the whole week. Right now, im full maybe 1-2 days post high day and then lookin pretty flat. BUT...you need to be flat to burn the fat. If you are full as a house the entire prep, chances are fat loss will be slower than what you are hoping for. I dont think im doing much more volume than before though. I do feel very light and athletic (for lack of a better word at this mid 300 range). I'm not gassed. I feel like i could walk around like this all the time. Then again, even at 320+ im not draggin ass. Probably because ive been 300+ for several years in a row now.

One thing i have been paying attention to is my BP (i always do) but i ran out of my normal telmisartan/htz/nebivolol about two weeks ago and alldaychemist takes their sweet fucking time. I doo have some liquid telmi on hand but that only keeps me in an ok range of 132/70. So ive been experimenting with how much MORE telmi i need OR if i need to add cialis. Again the 40 telmi/htz + 5-10 nebivolol keeps me 115/80ish so im just playing around right now finding that sweet spot. The combo of that stuff + 5mg of Rosuvastatin (couple times a week) keeps my bloodwork and health alll good regardless of wtf I run year round.

Food wise ive been incredibly boring lately. Egg whites, 96/4 ground beef, Team Skip blend protein, calrose rice, maybe a bagel here and there as well as some red potatoes, COR, almonds/almond butter and guacamole. THAT'S IT. Only difference on high days is I add some frozen berries to my meals. That's it. Pretty robotic. Right now i'm watching the new season of Reacher and eating COR lol

 

[Sectør]

Just found the log section. In for this.

Appreciate the detail you provide as well

 

[TheOtherOne55]

LEGS
Seated leg curl - 3x12
Adductor machine - 4x15
Leg Extension - 4x15-20
Abductor machine - 3x12
Linear hack press - reps of 12 until i get to a heavy top set
Hack squat - 2x25
SS
Glute ham raise - 2x15

Weight moving. 305.1 the past 2 days.
Just some small food changes on all days - high, medium, and low. Nothing crazy but enough to keep the scale moving. No increase in cardio or anything. I was gassed after this leg workout though. It usually takes me between 60-75 mins to get through all this. Keeping the pace pretty fast and not fucking around with long rest periods. I'm technically around 16 weeks out of this first show right now. I'm definitely LEANER at 16 weeks out than i've ever been too. So we'll see if this keeps progressing and how we look 4 weeks from now. At 20 weeks out, i was bloated and soft, a month later its a massive difference. 12 weeks out, who knows.

 

[luki7788]

LEGS
Seated leg curl - 3x12
Adductor machine - 4x15
Leg Extension - 4x15-20
Abductor machine - 3x12
Linear hack press - reps of 12 until i get to a heavy top set
Hack squat - 2x25
SS
Glute ham raise - 2x15

Weight moving. 305.1 the past 2 days.
Just some small food changes on all days - high, medium, and low. Nothing crazy but enough to keep the scale moving. No increase in cardio or anything. I was gassed after this leg workout though. It usually takes me between 60-75 mins to get through all this. Keeping the pace pretty fast and not fucking around with long rest periods. I'm technically around 16 weeks out of this first show right now. I'm definitely LEANER at 16 weeks out than i've ever been too. So we'll see if this keeps progressing and how we look 4 weeks from now. At 20 weeks out, i was bloated and soft, a month later its a massive difference. 12 weeks out, who knows.

25 reps on hack sq - man, I don't know if I could handle the endurance lol

 

[TheOtherOne55]

BACK (2nd day)
Lots of lat activation work
Straight arm pulldown - 3x15
Prime neutral grip pulldown - top set back off
Chest supp t-bar - Top set back off then drop set
Seated row neutral prime bar - 3x12
DB chest supp row incline - 2x12
SS
Machine low row - 2x12
DB shrugs - 3x15

302.1 today.
Good whoosh of fat loss this week. Saw a buddy of mine whom I hadnt seen in 3 or so weeks. His kid and my kid go to the same pre-pre-pre school. First thing he said was, "jesus dude, youre fuckin jacked right now. how the hell.." It was mostly because i wear GASP 4XL shirts and i wore something a bit tighter today, but it was nice hearing someone comment on the look. Told him i still got 25 more lbs to go and he was shocked. I looked back at some pics from my 2023 prep. I'm about the same leanness i was at 10 weeks out and im 15-20lbs heavier. I do admit that I didnt get that first whooosh of good fat loss until i was around 9 weeks out. From 16-9 was slow and steady, from 9-5 was rapid fire loss and crazy changes. But again, 15-20lbs heavier is a good thing. The only shit im a lil noticed about is my L tricep is atrophied from some nerve problems. Its even more frustrating because thats my side chest shot. My rear delt and my L bicep is much more pronounced, so i hit that and it looks good. But the overall ARM thickness is down which is probably once noticable on my end.

In terms of how the week goes, im flat basically alll week. Maybe the day after a high day im full...but after that, im flat. My body is just runnning through carbs right now. A furnace. Other than that, im all good. Work is stressful right now and im basically going gig to gig. I have a lil bit of a break soon but im trying to manage the stress of work and not let it get into prep stuff. I know that is easier said that done, but i think fat loss and peak stress is not a good mix. I WISH i was just a chill trainer and could only think about BBing but that aint the case. LA is fuckin expensive lol

Btw, the amount of guys i see who have blown up my IG or DM's with questions because THEY HAVE NO IDEA WHAT THEY ARE DOING...and then 3 months later are posting that they are taking on clients is insane lol. I havent competed 1000 times, but ive at least lived this life for over a decade. Ive dieted others, myself, family members, everyone. Ive experimented with keto, high carb, low protein, high fat, and everything in between. And when i see someone who truly barely knows wtf is going on suddenly pretend like they do, it makes me roll my eyes.

BTW, I know i dont have to say it twice, but this Daniel news was tough for me. Dude was my buddy and he always chatted with me about his latest protocols, his life, his work, everything. So just not having him here is strange and hard. A great dude and one hell of a physique. Gonna miss him.

 

[TheOtherOne55]

GLUTES/HAMS
lying ham curls - 3x12
SS
Abductor machine - 4x15
Glute ham raise - 4x12
SS
Seated ham curls - 4x15
RDL - 3x12
Glute thrust w/ barbell - 3x10

CHEST/SHOULDERS
Pec activation work
Fly machine - 3x15
Decline hammer -RP set
Flat machine press - 3x12
Wide dips - 2x10
Cable flies - 3x12
Machine press - 3x12
Cable rear delt flies - 4x20
Side raise machine - 4x15
BO rear delt cable flies - 3x12
SS
Cuffed cable side raise - 3x15

302.1
Weight is flying off right now. Light speed. Visibly leaner. A little under 15 weeks out right now and I look much closer to 10. Even in the checkins gave a, “we’re gonna be ready way early which is a good thing.” Like I mentioned before, each prep is way different. My overall body mass is so much higher that it has changed a lot of variables. Cardio is still unchanged. 12 mins of hiit 3x a week. I make sure I take a 10 mins walk after that, and that’s it. No fat burners. Just food moving.

As far as workouts, I’ve changed my chest/shoulders a bit as I need more volume. My ability to really hit intensity and weight just isn’t there, so what lever can I play? The volume one. If I can’t take everything to 110% and feel the shit out of, I can take it to 85% and do it more times. Keep it full and pumped. Just another way to tackling it. We’ll see how that goes as the weeks go on.

Food is all good. Only small change I’ve made is I’ve switched out some rice for some berries at the end of the day. I had lots of fruit in my offseason plan, I love it and just good source of vitamins and micronutrients. But had kinda cut it all out for basic rice and potatoes. And I missed it lol but 25g of carbs from berries is still A LOT of berries. So worked that back in as part of my last meal. Good way to end a night.

A couple pics here from 20 weeks out side chest to 15 weeks out side chest. This is just 5 weeks of fat loss. 322 to 303 in this last pic.