[Cork]

Haha, yes you definitely have to devote a lot more time for contest prep than on a normal cut. You know what sucks? Cheat meals. They totally screw you over, trust me. After this prep you'll look back on every cheat meal you ate or every beer you drank in the last 12 weeks and curse yourself because you know you'd look that much better if you avoided it all. The best advice I can give is something I had to learn the hard way. NEVER tell yourself that you are ahead of schedule in order to justify a cheat. It's best to get into the mentality that you are very far behind, like you'll never be stage ready, and you have to bust your ass as much as you can each day.

CONTEST PREP IS FUN! haha! Keep going strong man, I'm rooting for ya!

[dapack]

Couple of pic updates, 17Aug09, 202lbs. Feel a little better, I am losing fat and with 13 weeks left I really think I can pull this off for an old man LOL feel old with my son starting as a sophmore and learning to drive.
bckbis.jpgfrntrelax.jpg

[Cork]

You are going to kill at this competition! You're back is freaking wide.

[dapack]

Originally Posted by Cork

You are going to kill at this competition! You're back is freaking wide.

thanks for the compliment. for some reason though on the front lat pose my back looks small, really need to learn how to pose that position and nail it, looks like i have no lats in the front. guess that is why i have a coach and going to start practicing everyday.

[Cork]

I'm sure the coach will help you nail it, but here is some info from Dan the man that helped me spread out my lats.

Originally Posted by danp100

some folks have the hardest time learning to flex their lats (i should charge big time for this)...

stand in the front relaxed position. relax your upper body and roll your shoulder forward, putting your chin almost on your chest.

flex your lats, squeeze them, you should feel your shoulders being pushed forward. now hold that for a few seconds. get used to feeling this.

now holding your lats flexed, straighten up, keeping your lats flexed lift your chest but don't try to flex your shoulders or pull them up. let your lats hold or push your shoulders up.

if you try to squeeze or flex your shoulders then your lats don't know to work. tighten your arms which will tighten your shoulder somewhat but don't try to over flex your shoulders. basically you're trying to get wide not vertical. hope this helps.

[dapack]

18Aug09, Tuesday
AM Workout
Back
Pullups, 1 set 8 reps +20lbs, 1 set 6 reps + 25lbs
Deadlifts, 1 set 6 reps, 1 set 4 reps
Incline EZ Bar Rows ( Tempo Method ), 2 sets 7 reps
Seated Rows ( Static Hold Method ), 2 sets 7 reps
Lat Pulldowns ( FST-7 Method ), 7 sets 10 reps

Biceps
Barbell Curls, 2 sets 6 reps
Incline Dbl Curls, 3 sets 10 reps
Dbl Hammer Curls ( FST-7 Method ), 7 sets 10 reps

PM Workout
Calves, Soleus
Seated Raises, 4 sets ( Drop Set 10-10-10-10-10 )

Cardio
Stair Mill, 20mins + 40lbs
Tread Mill 25mins ( 10 Incline, 3.7 Speed )

Posing 20mins
Pushups 3 sets

Awesome workout again today, for some reason all my lifts are staying about the same or improving a little, but my deadlifts are down about 40lbs, figure that one out. Few week ago was pulling 375lbs for 6 reps and today my last set was 350 for 4 reps, really don't know, maybe I switched my form up and do not realize it. Guess I should not worry to much, not preparing for a lifting contest anyways.

[dapack]

19Aug09, Wednesday
AM Workout
Chest
Decline Bench Press, 3 sets 10 reps
Incline Dbl Press, 2 sets 15 reps
Free-Motion Fly Machine, 2 sets 40 reps

Tricepers
Skullies, 2 sets 10 reps
Pushdowns, 2 sets 15 reps
Reverse Pushdowns, 1 set 40 reps

Cardio
Stair Mill, 25mins +20lbs
Tread Mill, 25mins + 20lbs ( 10 Incline, 3.7 Speed )

PM Workout
Posing 20mins

Really enjoyed the last 3 workouts, so far this new routine is going great, one problem though, I keep forgetting to work my traps, everytime I am suppose to work them I forget, at least it is jus the traps.

[dapack]

20Aug09, Thursday
AM Workout
Legs
Front Squats, 5 sets 5 reps
--1a. Leg Press, 5 sets 10 reps
--1b. Dbl Leg Curls, 5 sets 10 reps
--2a. Hack Squat Machine, 3 sets 15 reps
--2b. Standing Leg Curls, 3 sets 10 reps
Leg Extensions ( Static Hold Method ), 3 sets 7 reps

Calves, Gastro
Standing Calves Raises, 8 sets 8 reps

Cardio
Stair Mill, 25mins
Tread Mill, 25mins ( Incline 11, Speed 3.5 )

Push-ups 3 sets

Another good workout, broke a personal best on the front squats so was happy about that. So far this week everything is right on track, hoping to get below 200lbs this week without losing to much muscle. Going to do the BodPod again on Tuesday so will be able to see what actually took place over the last 4 weeks. First month dropped 10lbs, 8 fat and 2 muscle, I know the fat lose will be less this month, but hoping I did add some muscle back, which I think I have. I read a couple of times that at 12 weeks out you should have a 6 pack, not going to happen, but I think I am only one week behind so should be able to catch up fairly easy.

[dapack]

21Aug09, Friday
AM Workout
Chest
Dbl Bench Press, 2 sets ( Drop Set 10-10-10 )
--1a. Incline Dbl Press, 2 sets 12 reps
--1b. Incline Flyes, 2 sets 12 reps
Peck Deck ( FST-7 Method ), 7 sets 10 reps

Shoulders
Smith Presses, 2 sets ( Drop Set 8-8-8 )
--2a. Arnies, 2 sets 10 reps
--2b. Side Laterals, 2 sets 10 reps
--2c. Rear Delts, 2 sets 10 reps

Tricepers
Pushdowns, 2 sets ( Drop Set 10-10-10 )
Reverse Pushdowns, 2 sets 12 reps
Pushdowns ( FST-7 Method ), 7 sets 10 reps

Calves, Soleus
Seated Raises, 5 sets 50 reps

Cardio
Stair Mill, 25mins
Tread Mill, 20mins ( Incline 9, Speed 4 )

PM Workout
Posing 20mins

Another great workout, picked up cardio this week but weight is still holding at the moment, 202lbs, offical weigh-in Monday morning, so will see then. I know without a doubt I am losing bodyfat, the scale is just not moving, should not concern myself to much with the scale, but how I look, still need to get down to 176lbs with less then 13wks left. If I fall into light heavy weight I will look like a joke next to everyone else, but it is my first contenst and I am learning a lot and writing/keeping track of everything for future use.

[Cork]

My very first show I weighed in at 176 and got stuck against guys who were 190! It was intimidating but you just have to be confident on stage no matter who is standing next to you.

[dapack]

Originally Posted by Cork

My very first show I weighed in at 176 and got stuck against guys who were 190! It was intimidating but you just have to be confident on stage no matter who is standing next to you.

Agree, it is my first show and learning a lot along the way, next time will be better, still hope I do not fall into light heavy weights, 177-196lbs.

[dapack]

22Aug09, Saturday
AM Workout
Back
--1a. Pullups, 2 sets 6 reps +25lbs
--1b. Dbl Rows, 2 sets 12 reps
--2a. Seated Rows, 2 sets 12 reps
--2b. Stiff Arm Pulldowns, 2 sets 15 reps
Free Motion Lat Machine, 2 sets 15 reps
D.C. Stretch

Bicepies
--3a. EZ Bar Curls, 3 sets 6 reps
--3b. Incline Hammer Curls, 3 sets 10 Reps
--3c. Dbl Preachers Curls, 3 sets 15 reps

Legs ( Hammy Focus )
Leg Curls ( Static Hold Method ), 3 sets 7 reps
Dbl Leg Curls, 3 sets 10 reps
Standing Leg Curls, 3 sets 10 reps
1 Legged Curls, 2 sets 12 reps

Cardio
Stair Mill, 20mins +30lbs
Tread Mill, 25mins ( Incline 10, Speed 3.7 )

PM Workout
Posing, 20mins
Push-ups, 3 sets

Awesome week, everything seemed to click at least in the workout department. Will see what the official weigh-in on Monday says. Thinking about starting up a couple of PM Cardio sessions next week depending on what happens with the calipers, scale, and BodPod, I am losing fat, just do not think quickly enough to make it. So I am at the point were if I lose 2 or 3lbs of muscle to be able to burn an extra 5 to 8lbs of fat then that is the approach I will probably have to take. Spending 6 days 2 1/2 hrs now to bodybuilding, told my wife soon I will really have to be selfish with my time becasue come mid-september or earlier october it could be 4 hrs a day 6 days a week that I need to devote to bodybuilding and getting ready for the show. Guess we will see what happens Monday and Tuesday, but cals will remain the same 2,600 on workout days.

ContestDiet.xls

[mikeh40+]

hey big guy, hell i`m not sure if i knew about this log of yours or not, sorry for the lack of posts , your pics look sick man, awesome work brotha!! i`ll be sure to follow along from now on!!

[dapack]

thanks for swinging by, trying my best to pull this off

[HawaiianPride.]

Kinda late in this log here but it's looking good so far! May I ask why for you leg routine you use Hammer and exclude free weights and compound?

[dapack]

Originally Posted by HawaiianPride.

Kinda late in this log here but it's looking good so far! May I ask why for you leg routine you use Hammer and exclude free weights and compound?

you most of misunderstood, or i did not make it clear, today was focusing just on hamstrings, i try and work each bodypart about every 4 days, if you look at thursday's workout i did legs then too and was focusing a little more on the quads, with such a quick turn around was not going to do my quads again 2 days later. better yet will just past thursday's
20Aug09, Thursday

AM Workout
Legs
Front Squats, 5 sets 5 reps
--1a. Leg Press, 5 sets 10 reps
--1b. Dbl Leg Curls, 5 sets 10 reps
--2a. Hack Squat Machine, 3 sets 15 reps
--2b. Standing Leg Curls, 3 sets 10 reps
Leg Extensions ( Static Hold Method ), 3 sets 7 reps

running a different routine here on out where i hit each muscle now twice a week, except for the chest and tris which are x3 a week for the time being, routine is a little strange, mixture of a little bit of everything, but it seems it works for me.

[HawaiianPride.]

I understand now.. but 4 exercises for Hamstrings? If it's working for you then that's great keep at it. IMO and for my body that would be over training at it's best. SLDL's are the gold standard are considered the greatest mass builder for your Hams, that is if your goals are to gain mass back there. I recommend isolation exercises for definition purposes only. If that is your goal then keep at it my friend. Just wanted to clear the air.

[dapack]

Originally Posted by HawaiianPride.

I understand now.. but 4 exercises for Hamstrings? If it's working for you then that's great keep at it. IMO and for my body that would be over training at it's best. SLDL's are the gold standard are considered the greatest mass builder for your Hams, that is if your goals are to gain mass back there. I recommend isolation exercises for definition purposes only. If that is your goal then keep at it my friend. Just wanted to clear the air.

totally agree with you about SLDL's, back was hurting a little so figured best not to do them. one of my favorite leg combinations is supersetting leg press with SLDL's. you are right about today, was only suppose to do 6 sets for the hamstrings, but ended up doing 9 sets. legs are the only bodypart were i do not know what i am going to do before i hit the gym , i only know what i want to focus on and what approach in lifting that day i want to use so sometimes i do look back and realize i did a little to much, which next workout will usually back off a little. i know my approach is probably a little strange but been working my legs like this since early in the year and they seem to respond great to it, just so much work to do and such little time especailly with my legs i push a little to hard.

[dapack]

23Aug09, Sunday
AM Workout
Posing, 20mins
Push-ups, 3 sets

Took a couple pics this morning, full pics, I am losing fat, just not as quick as I would like. Next week going to add 2 pm cardio session for at least 30mins, that will give me 7 cardio session next week, will add an evening every week for the next 3 weeks, so will end up in 3 weeks time doing 6 morning cardio sessions and 5 evening cardio session, if that does not do the trick I give up. Will post results of calipers, scale, and BodPod on Tuesday sometime.

[mikeh40+]

just start thinking lean thoughts,,,
I am lean, I am lean,, I am lean,,, over and over lol... you`ll get there big guy,, just look at the progress so far!!

[dapack]

Originally Posted by mikeh40+

just start thinking lean thoughts,,,
I am lean, I am lean,, I am lean,,, over and over lol... you`ll get there big guy,, just look at the progress so far!!

LOL, very funny. 12 weeks left so going to let it all out, no way do I want to take the stage in Nov. and think to myself, "If I would only have done this or that." Hardest part is the diet, I have a horrible sweet tooth, right now it is cereal I am craving, and not the low in sugar kind either. Need to just stopping having cereal every once in awhile and I should be okay. Thanks for the support!!

[dapack]

24Aug09, Monday
AM Workout
Chest
Bench Press, 3 sets 6 reps
Incline Smith Press, 3 sets 5 reps
D.C. Stretch

Tricepies
Close Grip Bench, 4 sets 6 reps
D.C. Stretch

Shoulders
Smith Military Presses, 4 sets 6 reps
--1a. Side Laterals, 2 sets 12 reps
--1b. Rear Delts, 2 sets 12 reps
Machine Side Delts ( FST-7 Method ), 7 sets 12 reps

Calves, Gastro
Toe Presses, 8 sets 10 reps

Cardio
Stair Mill, 25mins

PM Workout
Cardio
Stair Mill, 25mins
Tread Mill, 25mins ( Incline 10, Speed 3.7 )

Abs

Posing 20mins

Wow what a day, all this with 4 1/2 hours of sleep, glad there is ephedrine and 5 hours shots or I would have never made it through, total was almost 3 1/2 hours today devoted to the contest. Really felt good though doing all this, felt like I actullay accomplished something positive. Got some full body shots will put on tomorrow sometime along with weight and estimated bf% from calipers and the BodPod. Kind of sucks I am going through a growth spurt in the middle of a contest cut, I am starting to get afaird I might end up in the light heavies, but if need be will burn some muscle to get to the middle weight, I mean there is no reason I should be gaining weight, but I am, though my bodyfat is going down, guess I should not complain most people would love to gain muscle on a contest cut, it is great at times being such a noob in lifting.

[mikeh40+]

wow, long day bro,, admire your dedication to the competition, yea its great your gaining muscle on your cut, look forward to seeing those updated pics!!

[dapack]

25Aug09, Tuesday
PM Workout
Legs
Squats, 4 sets 6 reps
--1a. 1 1/2 Rep Squats, 4 sets 8 reps
--1b. Stiff Legged Deads, 4 sets 8 reps
--2a. Leg Press, 3 sets 20 reps
--2b. Single Leg Press, 3 sets 12 reps
Leg Extensions ( Static Hold Method ), 3 sets 7 reps

Back
Lat Pulldowns ( Tempo Method ), 2 sets 7 reps
Seated Rows ( Static Hold Method ), 2 sets 7 reps

Calves, Soleus
Seated Raises, 5 sets ( Drop Set 10-10-10-10-10 )

Cardio
Stair Mill, 20mins
Tread Mill, 25mins ( Incline 10 Speed 3.7 )

Push-ups, 4 sets
Posing, 20mins

Another good workout, the 1 1/2 rep squats supersetted with SLDL's killed me, and my back, always forget not to superset a squat movement to SLDL's, at least for me, kills my back everytime. No time to do 2 cardio sessions today, hopefully time permitting tomorrow.

[dapack]

Alright some updates. According to the BodPod testing for the last month I lost 4lbs of fat ( 1.60 % ), not to happy with that, now the good news, some how I managed to gain almost 1.5lbs of solid muscle, weight is at 199lbs on home scale and 198lbs on the BodPod. Picking up cardio so the bodyfat should start going, might eat some muscle in the process, but heck I just gained a solid 1.5lbs, so who knows, still along ways to 176lbs, but was starting to get in the dumps until I got the results today, gave me new hope.
BodPod Results: BodPod25Aug.jpg3

Picture Update:
25jul-25augfrtn.jpg25jul-25aug.jpg

[mikeh40+]

damn bro, what a change!! notice your peak in the biceps has really come out, and your mid-section has dramatically leaned down,, nice job!!

[dapack]

Originally Posted by mikeh40+

damn bro, what a change!! notice your peak in the biceps has really come out, and your mid-section has dramatically leaned down,, nice job!!

thanks, still a long ways to go, but getting there, slowly but hopefully surely.

[dapack]

26Aug09, Wednesday
AM Workout
Chest
Decline Bench Press, 3 sets 10 reps
Incline Dbl Press, 2 sets 15 reps
Free Motion Fly Machine, 2 sets 40 reps

Triceps
Skullies, 2 sets 10 reps
Pushdowns, 2 sets 15 reps
Reverse Pushdowns, 1 set 40 reps

Traps
Dbl Shrugs, 4 sets 10 reps

Calves, Gastro
Barbell Raises, 6 sets 10 reps

Cardio
Tread Mill, 20mins ( Incline 8, Speed 4 )
Stair Mill, 25mins + 30lbs
Tread Mill, 25mins ( Incline 10, Speed 3.7 )

PM Workout
Posing, 20mins

[HawaiianPride.]

Just checking in man, looking great the progress is coming along.

[dapack]

Originally Posted by HawaiianPride.

Just checking in man, looking great the progress is coming along.

thanks for stopping by. yeah it is coming along, a little behind were i would like to be, but will see, still think i can pull it off.