[mikeh40+]

man wish i could offer you some advice on posing but i have no clue, from what i have heard the more you practice the better your able to hold and hit your pose, keep at it my friend, i know your going to figure it out!

[dapack]

Originally Posted by mperk

Hey man - looks like you are still getting in workouts at 150%! Great going. It's totally natural to be nervous so try to remind yourself of that. You have done an AWESOME job of training & prep - it takes a lot of dedication and BALLS to get where you are at! props!

thanks appreciate the complements, the night routine just scares the crap out of me, all those ppl looking at you in little trunks and all eyes staring at you, at least it is only 60secs and maybe after doing the morning stuff and seeing how i stack against the rest will not be that nervous after all.

[dapack]

Originally Posted by mikeh40+

man wish i could offer you some advice on posing but i have no clue, from what i have heard the more you practice the better your able to hold and hit your pose, keep at it my friend, i know your going to figure it out!

hopefully will get it down, at least, well now i have 327 hrs to get it right LOL plenty of time, no problem. was looking at picks from last year, guess my side tricep is not that bad when comparing with the others and even my lat spread is not, just need to be able to hit them both all the time and not the 50% right now.

[mikeh40+]

Originally Posted by dapack

hopefully will get it down, at least, well now i have 327 hrs to get it right LOL plenty of time, no problem. was looking at picks from last year, guess my side tricep is not that bad when comparing with the others and even my lat spread is not, just need to be able to hit them both all the time and not the 50% right now.

damn your down to counting hours now lol,,

[projecthatch92]

Originally Posted by dapack

thanks appreciate the complements, the night routine just scares the crap out of me, all those ppl looking at you in little trunks and all eyes staring at you, at least it is only 60secs and maybe after doing the morning stuff and seeing how i stack against the rest will not be that nervous after all.

dapack, I'm sure you're going to be fine. By failing to prepare, you're preparing to fail. And you've done plenty of preparing. Go out there, and do your thing. You probably won't even be able to see anyone's face because of all the lights on you. Go up there and enjoy it bro, you've worked your a.ss off. This is your time to shine

[dapack]

just a quick diet update, i see a lot of people start using more and more protein drinks as the contest approaches, guess it makes sense since a good powder has a lot of amino's and should be low in sodium. so next week replace every other meal with a protein drink. my cals and macros for next week:
Calories: 2,252
Fats: 27 grams
Carbs: 69 grams
Protein: 430 grams

hopefully my wednesday or thursday at the lastest will have the final week prep planned out and will post what i intend to do.

[n88tr]

Slammin' down the protein my man! Do you really think you need that much? I know you're cutting and all but is it all necessary?

[dapack]

Originally Posted by n88tr

Slammin' down the protein my man! Do you really think you need that much? I know you're cutting and all but is it all necessary?

have to get my calories from somewhere and since carbs and fats are becoming extinct for me that leaves one option, protein. only other choice would bring my calories down, but really do not want to go any lower than 2,000 a day, which would bring the protein around 380grams, so really not much of a difference. only for one week, the last week really clueless until i meet with my coach in the morning and see how to attack the finally week.

[dapack]

been working on my side tricep and front lat, still do not feel it looks right. also one last picture before my contest, probably post thursday of week off. so if anyone can see something in the side tri and front lat maybe that i could do please let me know. thanks.
frntlats.jpgsidetri.jpg
frntbis.jpg

[mperk]

No suggestions about posing - u are looking MASSIVE, bro ! Most excellent....

[mikeh40+]

damn Pack, your looking HUGE!!

[Cork]

Great job so far on EVERYTHING. You're going to get a fever after this comp, and the only cure, is more competition.

Front lat spread; you're going to be all greased up, it's going to be near impossible to plant your fists on your side like that without them slipping off. Your hands should be in the shape as if you were giving a thumbs up. You plant that thumb just above your hip bone and use it to help hold on and dig in a little to press your waist in to look smaller...Though, now that I take a second glance at the picture, you just might have your thumbs planted.. it's hard to tell. But you definitely need to lean back a little and bring your chest up.

Side tri looks good to me. Maybe just put a little twist into your torso to help show off your chest a little too. Just make sure you use the twist liberally, you'll want to make sure all the judges can see your HUGE TRICEPS.

[dapack]

Originally Posted by Cork

Great job so far on EVERYTHING. You're going to get a fever after this comp, and the only cure, is more competition.

Front lat spread; you're going to be all greased up, it's going to be near impossible to plant your fists on your side like that without them slipping off. Your hands should be in the shape as if you were giving a thumbs up. You plant that thumb just above your hip bone and use it to help hold on and dig in a little to press your waist in to look smaller...Though, now that I take a second glance at the picture, you just might have your thumbs planted.. it's hard to tell. But you definitely need to lean back a little and bring your chest up.

Side tri looks good to me. Maybe just put a little twist into your torso to help show off your chest a little too. Just make sure you use the twist liberally, you'll want to make sure all the judges can see your HUGE TRICEPS.

thanks for the pointer, just a fist on the front lats, so will change my positioning on the hand then, don't want to plant my fist and have it slip. had my posing coach help me out and he said exactly the same things you did, you have a good eye, thanks for the pointers.

[dapack]

Originally Posted by mikeh40+

damn Pack, your looking HUGE!!

Originally Posted by mperk

No suggestions about posing - u are looking MASSIVE, bro ! Most excellent....

next to the others will look small, but excited never the less. had my last practice with the coach today and he gave me a nice compliment. he said when he first saw me he did not think i was serious or could make in time for the show, but he krpt seeing the changes and said i did a really good job for my first crack and is really excited to see how i come in at in the march contest. time to go workout. thanks all for the support

[dapack]

02Nov09, Monday
AM Workout
Posing, 1hr

PM Workout
Back
Pullups ( Wide Grip ), 4 sets 10 reps +0lbs, +10lbs, +15lbs, +20lbs

Chest
Decline Bench Press, 4 sets 6 reps ( New PB )
--1a. Incline Bench Press, 3 sets 6 reps ( New PB )
--1b. Free Motion Flyes, 3 sets 15 reps
Flat Dbl Press, 2 sets ( Drop Sets 10-10-10 )

Shoulders, Lateral Focus
Seated Side Laterals, 4 sets 12 reps

Calves, Soleus
Seated Raises, 8 sets ( Drop Set 10-10-10-20 )

Cardio
Stairmill, 15mins
Spin Class, 45mins
Elliptical, 25mins

Abs
Posing, 30mins

So this is what my coach wanted me to do this week, everyday do pullups and hit abs twice daily and hit lateral delts x3. Next week Monday through Thursday only total upper body workout each day, no legs, also cut cardio Thursday. He told me since I will not be super lean no need to worry about carbing up, just continue with normal diet, maybe on Friday have some extra. As far as water the usually that is out there, drink tons early in the week and taper of to sipping on Friday. Got a nice little 6 weeks to recoup and back at in again, cannot wait to see what I look like in March, but first lets finish this one out strong and hopefully beat a few people in the process and maybe bring home some hardware!!!!!

[mikeh40+]

looks like you got your week all planned out and ready to go,you gotta be getting really anxious for the big day.. make sure your wife takes a ton of pics when your on stage,

[dapack]

Originally Posted by mikeh40+

looks like you got your week all planned out and ready to go,you gotta be getting really anxious for the big day.. make sure your wife takes a ton of pics when your on stage,

no cameras allowed. there will be a professional photographer, he has a website, don't remember it off hand, but when the photos come in will put a link to his site so you all can see pics of the contest

[dapack]

03Nov09, Tuesday
AM Workout
Cardio
Treadmill, 30mins

Back
Pullups ( Varied Grips ), 100reps+20lbs 10 sets to complete
--1a. Incline EZ Bar Rows ( Pause Method ), 3 sets 7 reps
--1b. Dbl Rows, 3 sets 10 reps
--2a. Seated Rows ( Tempo Method ), 3 sets 7 reps
--2b. Stiff Arm Pulldowns, 3 sets 15 reps
Lat Pulldowns ( Negatives ), 3 sets 6 reps ( 10sec Negative )

Traps
Dbl Shrugs, 4 sets 10 reps

Forearms
Dbl Wrist Curls, 4 sets 15 reps

Calves, Gastro
Single Barbell Raises, 8 sets 10 reps

Cardio
Elliptical, 30mins
Treadmill, 30mins

Abs

PM Workout
Cardio
Elliptical, 30mins
Treadmill, 30mins

Posing, 30mins
Pushups, 4 sets
Abs

Not much to say, good workout, almost did not make my 100 pullups in under 10 sets so will stick with 20lbs again until I get it back down to 9 sets. Early start in the morning so hopefully get a good nights sleep.

[Cork]

Get a good night sleep man, you should be busting your ass for the next few days since it's all you have left. Your coach is right, next week you'll be wanting to take it very easy. It will make you feel guilty, doing so little work that close to the show, but you've got to rest and be ready to flex your ass off.

I know you're sweating the night show big time, and I'd tell you not to worry, but I know exactly how you feel. All I can say to try and help you relax is that the night routine doesn't matter AT ALL. It's just for fun. So as long as you have fun up there, that's all that matters. With the adrenaline rush, it'll all be a blur and be over before you know it.

[dapack]

Originally Posted by Cork

Get a good night sleep man, you should be busting your ass for the next few days since it's all you have left. Your coach is right, next week you'll be wanting to take it very easy. It will make you feel guilty, doing so little work that close to the show, but you've got to rest and be ready to flex your ass off.

I know you're sweating the night show big time, and I'd tell you not to worry, but I know exactly how you feel. All I can say to try and help you relax is that the night routine doesn't matter AT ALL. It's just for fun. So as long as you have fun up there, that's all that matters. With the adrenaline rush, it'll all be a blur and be over before you know it.

Thanks for the encouragement, trying to just put everything out of my mind for now and not worry to much about where posing trunks in front of complete strangers. Hopefully after the morning part will be a little more comfortable, just have a hard time believing/ admitting that I even belong up on stage next to the other contestants, but I guess almost everyone the first time out might feel like that.

[Cork]

Originally Posted by dapack

Thanks for the encouragement, trying to just put everything out of my mind for now and not worry to much about where posing trunks in front of complete strangers. Hopefully after the morning part will be a little more comfortable, just have a hard time believing/ admitting that I even belong up on stage next to the other contestants, but I guess almost everyone the first time out might feel like that.

Have you seen yourself in the mirror? You belong on stage. My first competition, I did not belong on stage. You are years ahead of where I was.

Also, the fact that they are strangers should help you out with getting over that fear. Of all those people, probably only 1% will ever see you again and they probably won't even recognize you. But forget the crowd... the camaraderie backstage will help boost your spirits.

[dapack]

04Nov09, Wednesday
AM Workout
Cardio
Bike, 10mins
Spin Class, 45mins
Treadmill, 30mins

Back
Pullups-Medium Grip ( Pause Method ), 3 sets 7 reps
Pullups-Close Grip ( Tempo Method ), 3 sets 7 reps

Shoulders
Dbl Presses, 3 sets 6 reps
Smith Presses ( Pause Method ), 3 sets 7 reps
--1a. Seated Side Laterals, 3 sets 12 reps
--1b. Rear Delts, 3 sets 12 reps

Arms
--2a. Barbell Curls, 2 sets 4 reps
--2b. Close Grip Bench, 2 sets 6 reps
--3a. Decline Skullies, 2 sets 12 reps
--3b. Dbl Spider Curls, 2 sets 12 reps
--4a. Free Motion Bicep Curls ( FST-7 Method ), 7 sets 12 reps
--4b. Free Motion Pushdowns ( FST-7 Method ), 7 sets 12 reps

Cardio
Treadmill, 30mins
Elliptical, 15mins

Abs

PM Workout
Posing, 30mins
Abs
Pushups, 4 sets

Glad it is almost over, my energy is next to nothing, after the first set of an exercise I am toasted. Tomorrow will be my last leg workout, going to do a lot of dbl work and single leg work, might hit my hammies on saturday a little though.

[mikeh40+]

were still here for ya big guy!!

[dapack]

05November09, Thursday
AM Workout
Cardio
Treadmill, 30mins

Shoulders
Pullups ( Varied Grips ), 4 sets 4 reps ( 10sec negatives )

Forearms
Dbl Wrist Curls, 4 sets 15 reps

Legs ( Last Chance Workout, No More Legs Until After Contest )
Walking Lunges, 1 set 50 reps
--1a. Dbl Split Squats, 3 sets 15 reps
--1b. Dbl Leg Curls, 3 sets 12 reps
Walking Lunges, 1 set 50 reps
--2a. Step Ups, 3 sets 15 reps
--2b. Standing Leg Curls, 3 sets 10 reps
Walking Lunges, 1 set 50 reps
--3a. Leg Extensions ( Pause Method ), 3 sets 7 reps
--3b. Leg Curls ( Pause Method ), 3 sets 7 reps
Walking Lunges, 1 set 50 reps
--4a. Dbl Squats ( Close Stance ), 4 sets 15 reps
--4b. Lunges ( Rotated All 4 Kinds ), 4 sets 15 reps
Walking Lunges, 1 set 50 reps
Leg Extensions, 1 set 100 reps
Leg Curls, 1 set 100 reps

Cardio
Elliptical, 30mins
Stairstepper, 15mins

Abs

PM Workout
Posing, 30mins
Abs
Pushups, 4 sets

Hardest leg workout of my life, and this with no major heavy compound movements!!! All I wanted to do was quit, but keep telling myself this is the last leg workout until after the contest and don't stop until I cannot feel my legs, actually on the last set of walking lunges I got there, they were so numb and pumped I could hardly do them. Looking over some numbers and when I started the cut weight was 209lbs and bf of 16% for lean mass of 175.56lbs. Today I weighed in at 195lbs with a bf of 5% and lean mass of 185.25lbs. Dropped my bf % by 11 and almost added 10lbs of muscle, hot diggitty dog!!!!! I know before anyone mentions it that my bf is not 5%, but on my calipers it is, so as far as comparing number that is what I use it for. I barely made it out of bed today, just so burnt out and tired, honestly if it was not legs and the last workout probably would have slept in and forget about it, but I love working legs and especially was looking forward to this last workout all week.

[dapack]

Originally Posted by mikeh40+

were still here for ya big guy!!

thanks, really struggling now that the time has come, all this work is coming to a close and there is only one first in life. nerves are kicking in high gear, totally afraid of crowds and ppl close to me, keep telling myself what the f did i get myself into. guess there is only one way to face a fear of crowds and ppl staring at you, do a bbd show and were a little trunks in front of everyone. LOL. pretty sure after i get the morning part done the evening will not be as bad and heck for only 60sec am i out there.

[Cork]

Conquer your fears, show everyone who's the boss.

To alleviate some fear.. Here is the 2007 lineup. (The page might not link correctly) you would def place top 5 against these guys. Don't stress about it. There are plenty of people who come to bodybuilding shows who look like they don't belong on stage. DO NO WORRY! I've competed and I've looked like I don't belong on stage... you do not have to worry about that. If we competed against each other, you'd place higher. Stop stressing, enjoy the fact that prep is finally over, enjoy your new body!

Bodybuilding.com - 2007 NPC North Star Bodybuilding, Fitness And Figure Contest Photos! Page 5

[dapack]

Originally Posted by Cork

Conquer your fears, show everyone who's the boss.

To alleviate some fear.. Here is the 2007 lineup. (The page might not link correctly) you would def place top 5 against these guys. Don't stress about it. There are plenty of people who come to bodybuilding shows who look like they don't belong on stage. DO NO WORRY! I've competed and I've looked like I don't belong on stage... you do not have to worry about that. If we competed against each other, you'd place higher. Stop stressing, enjoy the fact that prep is finally over, enjoy your new body!

Bodybuilding.com - 2007 NPC North Star Bodybuilding, Fitness And Figure Contest Photos! Page 5

Thanks for the encouragement, really does help and make a difference. Will probably be a light heavy and this one local bbd I meet is a light heavy, he is in vegas this weekend for a show, and that will def help knowing him and being on stage with him. i really should not be in the light heavies so if i beat just one person then that would be a huge moral victory, but if i don't and finish last i know i gave everything and that is what counts.

[dapack]

06Nov09, Friday
AM Workout
Cardio
Bike, 10mins
Spin Class, 45mins
Treadmill, 30mins

Back
Pullups ( Varied Grips ), 4 sets 10 reps +20lbs

Pectorals
--1a. Decline Bench Press, 3 sets 12 reps
--1b. Free Motion Flyes, 3 sets 15 reps
--2a. Dbl Incline Bench Press, 2 sets 15 reps
--2b. Peck Deck, 2 sets 15 reps
--3a. Dbl Flat Bench, 2 sets 20 reps
--3b. Cable Crossovers, 2 sets 12 reps

Biceps
Preacher Curls, 2 sets 20 reps
Cable Concentration Curls, 2 sets 15 reps

Calves, Gastro
Toe Presses, 8 sets 10 reps

Cardio
Elliptical, 30mins
Stairmill, 20mins

Abs

PM Workout
Posing, 45mins
Abs

Ouch, Ouch, and more Ouch!!!! My elbows, knees, and wrists are killing me, I hurt so bad did not know if I could even lift the bar off doing decline bench because of the pain. Ran out of joint supps and was going to pick some more up yesterday, but come next week I am suppose to be off of all supplements, so figured no need, would not start working in 2 day anyways. Really glad it is almost over, need a week to relax the joints a little. Next week not going heavy, will probably stick will all dbl's too so the weight will not be so much to take pressure off my joints. Really gong to do a huge deload and start over at probably 80% of the weight I was lifting before and start slowing things down even more, just cannot lift heavy all the time anymore, hard omitting I am getting up there in age and cannot lift all the time like people in the 20's do.

[dapack]

So going to start working on my split and diet for the next contest since after this one it is 20 weeks out, will be doing 14 weeks this time. Going to try Dave Palumbo's diet, seems to work well for kaboom and his prep, plus this is about experimenting so would be pointless in my opinion to run the same diet again with out trying something different first. Not much time to really try and bulk, but going to concentrate on bringing up my chest and biceps, I feel they are my weakest areas right now and need the most attention. First time I did really biceps with cables, really liked how it felt and having tension all the time, going to play around a lot more with cables for my biceps, will always start with a heavy free weight movement, but on to cables after that. Need to work a plan out but would like to hit chest/ biceps x5 in a two week period, maybe triceps too. Going to attack my legs and back crazy as always, legs by far are my favorite body part to work, just so much you can do with them. Going to keep working on posing through out, maybe not every day like now, but at least twice a week.

[projecthatch92]

I love doing cable hammer curls with the rope, really gets a good pump in the bicep and forearms