[dapack]

Originally Posted by RAGEN2008

Hey sometimes less is better. How far away from the comp?

Start my 20wk cut next week, been doing a little prep this week, excited. Did 20wks so I can take my time and still for the first month or so do some cheating

[dapack]

Almost done with my last major feeding for the next 20wks. This bulk played around with having 2 major feedings a week, around 3lbs of meat and between 6,000-7,000 calories for the day. Glad to be done, from the moment I wake up I am stuffing myself all day, seemed to work, got a little to fat so next time will experiment with one major feeding a week. I only have 12oz of chicken left and 2 handfulls of nuts, just need to find the room in my stomach. Can honestly say I hate food after Friday's, Saturday and Sunday are really hard for me to eat, but starting to cut next week so my stomach can strink from not having all the food stuffed in it.

[dapack]

Was getting a little scared about dropping 40lbs in 20wks, but looking at what I did last year on Jan 1st, 2008 I weight 235lbs, had to guess at least 30% bf or higher, and with only doing an avg. of 90mins of cardio a week and not knowing nothing about diet or even bodybuilding at the time I got down to 185lbs on May 12th, so that leaves me really confident that I can pull this 40lbs of fat off of me. They have a new thing here called the BodPod which is suppose to give you a pretty acurate bf%, $39 a session, going to try and get in over my weekend, Monday or Tuesday. Here is a link if anyone wants to tell me if they heard of this or what they think.

Sioux Falls South Dakota Bod Pod Testing by Dakota Body

Then I can compare my calipers reading with it and maybe come up with a good margin for error for my calipers, ie add +3% to test. Really excited to start my cut and strip away this fat, time to finish what I start on Jan. 1st, 2008.

[dapack]

06Jun09
AM Workout
Chest
Dbl Incline Press, 3 sets 8 reps
Dbl Flat Press, 3 sets 12 reps
Peck Deck, 2 sets 15 reps

Back
Pullups ( Varied Grip ), 3 sets failure
Incline EZ Bar Row, 2 sets 10 reps
Dbl Rows, 2 sets 12 reps
Stiff Arm Cable Pulldowns, 2 sets 12 reps

Calves
Standing Raises, 5 sets 10 reps
Seated Raises, 2 sets ( Drop Set 20-20-20-20 )

PM Workout
Cardio
Stair Mill, 25mins + 25lbs
Tread Mill, 20mins + 25lbs ( Incline 8, Speed 4 )

[islander]

wooot go Packdog

[dapack]

30Jun09
AM Workout
Legs
Squats, 6 sets 5 reps
Leg Press, 4 sets 6 reps
Leg Curls, 4 sets ( Tempo Style )
Dbl Leg Curls, 4 sets 12 reps
Walking Lunges, 2 sets 40 Steps Total
Machine Leg Press, Widowmaker

Cardio
Stair Mill 15mins + 25lbs
Tread Mill, 15mins + 25lbs ( Incline 8, Speed 4 )

First time I really squated since Jan. to my surprise my last set on squats was 300lbs, did not think it would be that high for not squating for almost 6 months so that was a pleasant surprise. Never did walking lunges, first set had 35lb Dbl and second went down to 25lbs Dbl, I was toasted and out of breath after each set, loved it.

[dapack]

Did the BodPod, was at the results, do not think if look 22.9%, but it is what it is. Was not suppose to eat/ drink a few hrs before, wife and I had lunch that would have been boderline, so next going to make it early in the morning. Was shocked on the calories also, set my cut at around 2,600 a day, thinking about bumping it up after seeing the results. Anyways here is what he gave me:

bodpod29jun09.jpg

[RAGEN2008]

Originally Posted by dapack

Start my 20wk cut next week, been doing a little prep this week, excited. Did 20wks so I can take my time and still for the first month or so do some cheating

Sounds good. I have to readjust my diet, I lost a little weight but am the same size. It sure is a chore the bigger you get the more you eat and eating all day long is work lol.

So what weight are you going to come in yet?

[dapack]

Originally Posted by RAGEN2008

Sounds good. I have to readjust my diet, I lost a little weight but am the same size. It sure is a chore the bigger you get the more you eat and eating all day long is work lol.

So what weight are you going to come in yet?

Hoping top of the weight class 176lbs, but who know, judging by my bf% will probably be closer to 170lbs, dissappointed in that, but will work on that next show. Still think in the next couple of months I might be able to put a few pounds of muscle on since I am still techinally in the noob-gain level.

[dapack]

01Jul09
PM Workout
Shoulders
Barbell Presses, 2 sets 8 reps, 1 set 7 reps
Cable Side Laterals, 2 sets 12 reps
Rear Delts, 2 sets 15 reps

Traps
Barbell Shurgs Behind Back, 3 sets 12 reps

Arms
--1a. Decline Skullies, 2 sets 8 reps
--1b. Incline Dbl Curls, 2 sets 8 reps
--2a. V-Bar Pushdowns, 2 sets 12 reps
--2b. Cable Curls, 2 sets 12 reps
--3a. Dbl Kickbacks, 2 sets 15 reps
--3b. Spiders Curls, 2 sets 15 reps
Dbl Curls ( FST-7 Style ), 7 sets 10 reps ( 30secs rest )
Pushdowns ( FST-7 Style ), 7 sets 10 reps ( 30secs rest )

Cardio
Tread Mill 30mins ( Incline 7, Speed 4 )

[islander]

Ya I would have geuss your lean body mass to be higher by the look of you. meh ****en computers.

[dapack]

02Jul09
AM Workout
( All reps done at 4-1-2-1 tempo besides calves and rack pulls )
Chest
--1a. Incline Dbl Press, 2 sets 10 reps
--1b. Incline Dbl flyes, 2 sets 10 reps
Machine Bench Press, 1 set ( Drop Set 12-8 )
DC Style Strech 45lbs for 90secs

Back
--1a. Pullups, 1 set 8 reps
--1b. Dbl Rows, 1 sets 10 reps
--2a. Incline EZ Bar Rows, 1 set 10 reps
--2b. Stiff Arm Cable Pulldowns, 1 set 10 reps
--3a. Rack Pulls, 1 set 10 reps
--3b. Modified T-Bar Row, 1 set 10 reps
Seated Rows ( Straight Bar ), 1 set ( Drop Set 10-8 )

Calves
Seated Raises, 4 sets 100 reps

Cardio
Tread Mill 30mins ( Incline 9, Speed 3.7 )

[rIPPDUP]

sounds like a pretty dece workout! i am also found of the incline power walk on the treadmill

[dapack]

Originally Posted by islander

Ya I would have geuss your lean body mass to be higher by the look of you. meh ****en computers.

Not to worried about the results, took the test at 3pm, by then I already ate 4 meals, so maybe that had something to do with it. In 3 to 4 weeks will do it 1st thing in the morning and will see what it says then. Pretty sure all the food in my tummy could not of helped. Good thing I have 20 weeks!!!!

[dapack]

Originally Posted by rIPPDUP

sounds like a pretty dece workout! i am also found of the incline power walk on the treadmill

Stair Mill with weighted vest is my favorite, but thrashed my legs to much on Tuesday so that was out of the questions. Probably going to stick with LISS cardio throughout the cut, maybe around 12wks out start adding HIIT on weekends.

[dapack]

03Jul09
AM Workout
Legs ( Iso-Quads )
Leg Extensions, 4 sets 10 reps
--1a. Machine Leg Press ( High/ Close ), 3 sets 10 reps
--1b. One Leg Presses, 3 sets 10 reps
Dbl Spilt Squats, 2 sets 10 reps
One Leg Extensions, 2 sets 12 reps

Cardio
Stair Mill 25mins +25lbs
Tread Mill 20mins +25lbs ( Incline 10, Speed 3.5 )

My hammies were still killing me from Tuesday, probably walking lunges, so did the best I could to isolate my quads.

[dapack]

Adjusted my diet for next week a little, will throw it up just in case anyone is curious. Need to adjust Sat-Sun, think I need a little more cals that day, probably add in another 5oz's of chicken to bring it up a tad.

ContestDiet.xls

[dapack]

06Jul09, Monday
AM Workout
Shoulders
--1a. Dbl Presses, 3 sets 10 reps
--1b. Rear Delts, 3 sets 10 reps
--1c. Side Laterals, 3 sets 10 reps
Dbl Press, 1 sets ( Drop Set 7 reps-6 reps )

Biceps
--1a. EZ Bar Curls, 2 sets 8 reps
--1b. Dbl Spider Curls, 2 sets 8 reps

Triceps
--1a. Decline Close Grip, 2 sets 10 reps
--1b. Pushdowns, 2 sets 10 reps

Cardio
Stair Mill, 25mins + 27.5lbs

Horrible workout, just no energy today, did push as hard as I could and actually did better in my lifts than I thought I would, but just beat from work last week. Scale of 1 to 10 would give today's workout a 5, but there will be days like this, important thing is I did go in and get it done. Now is not a time for excuses. 19 weeks out, play time is over.

[rIPPDUP]

you're right, playtime is over! keep up the good work. you'll have days, especially if you carb cycle that you just have no energy

[dapack]

Been working on a new calf routine I got from a Hugo Rivera webpage, Bodybuilding Training Routines - Bodybuilding Training Routines for Calves , solid program in my opinion. I use to work calves each day switching from Gastro to Soleus for about 5 sets each day, yes I know you cannot strickly isolate each muscle, worked great, so I decide to experiment, well since switching my calves have shrunk 1/2" . You never know until you try new things, and I have learned that my original plan to attack those little buggers was working for me and that is how I personally need to train my calves. Everyone is differenet, but for me it is back to hammering those little buggers everytime I step into the gym. The beauty of bodybuilding is you just never now what works for your body, and unless you are not afraid to experiment than you will never know what is best for you and your body. I am probably screwed big time since I am on a diet cut, but maybe I can possibly gain some back on my calves. good thing is my water retention is super low so my biceps shrunk too, so that evens out the calves shrinking LOL.

[dapack]

07Jul09, Tuesday
PM Workout
( All reps done at 40x tempo except deadlifts )
Chest
Smith Incline Press, 2 sets 6 reps, 1 set 3 reps
Dbl Presses, 2 sets 6 reps
Decline Bench Press, 1 set 6 reps
DC Stretch

Back
Pullups, 3 sets 6 reps
Incline Dbl Rows, 2 sets 6 reps
Deadlifts, 2 sets 6 reps, 1 set 4 reps
DC Stretch

Calves, Soleus
Seated Raises, 5 sets ( Drop Set 10-10-10-20 )

Cardio
Stair Mill, 25mins + 27.5lbs
Tread Mill, 30mins +27.5lbs ( Incline 10, Speed 3.3 )

[dapack]

08Jul09, Wednesday
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Front Squats, 4 sets 6 reps
--2b. Dbl Curls ( Hammies ), 4 sets 10 reps
--3a. Leg Press, 3 sets 20 reps
--3b. Lunges, 3 sets 10 reps
Walking Lunges, 100 steps
Dbl Curls ( FST-7 Style, Hammies), 7 sets 12 reps ( 30secs rest )

Calves, Gastro
Macine Presses, 5 sets 10 reps

Cardio
Tread Mill, 30mins ( Incline 8.5, Speed 4 )

Pretty good workout, nice to be squating again, added 5lbs to my front squats already so pretty happy with that. On the walking lunges every 20 to 30 steps rested for a few secs to catch my breath, the longest 100 steps in my life. When it is dead in the gym thinking about setting a tread mill on an incline of about 9 with a low speed around 1 to .5 if it goes that low and do lunges on that.

[dapack]

09Jul09, Wednesday
AM Workout
( All reps done at 40x tempo except calves )
Shoulders
Smith Presses, 4 sets 6 reps
Upright Rows, 2 sets 6 reps
DC Stretch 90secs

Arms
--1a. EZ Bar Curls, 2 sets 6 reps
--1b. Close Grip Bench, 2 sets 6 reps
--2a. Decline Skullies, 2 sets 6 reps
--2b. Dbl Curls, 2 sets 6 reps
DC Stretch 90secs ( Both )

Calves, Soleus
Seated Raises, 4 sets 100 reps
Tibia Raises, 2 sets 30 reps

Cardio
Stair Mill, 25mins +30lbs

Pretty great workout today, intensity was the highest so far this week and was lifting pretty good numbers for myself. Would not think 2.5lbs added to the 27.5.bs I use on the stair mill would make to much of a difference, but took everything in me not to quit or at least drop the extra 10lbs I used.

[dapack]

10Jul09, Friday
AM Workout
( All reps done at 2121 Tempo except calves )
Chest
Smith Incline Press ( 30° ), 3 sets 8 reps
Dbl Press ( 10° ), 2 sets 12 reps
Peck Deck, 1 set 15 reps
Machine Bench ( FST-7 Style ), 7 sets 10 reps ( 30secs rest )

Back
Pullups, 2 sets 8 reps
Incline EZ Bar Rows, 2 sets 12 reps
Seated Rows ( Straight Bar ), 2 sets 15 reps
Stiff Arm Cable Pulldowns, 1 set 15 reps
Lat Pulldowns ( FST-7 Style ), 7 sets 10 reps ( 30secs rest )

Calves, Gastro
Machine Presses, 5 sets ( Drop Set 10-10 )

Cardio
Stair Mill, 25mins +30lbs
Tread Mill, 20mins +20lbs ( Incline 7.5, Speed 4 )

Time in the gym with cardio is slowly picking up, probably avg. almost 2 hrs x 5 days a week right now. Really not going to mess with cardio, add more, as long as I am losing weight. Couple more weeks and I will not be stuck at work until 1am in the morning with a 50mile drive home only to be back to work again at 11am, so will be able to start working out on Saturday's again. I hate lifting 5 days in a row with no break, but no choice right now. Once the change Thursday's will be an off lifting day and will add in a HIIT session then with probably about 20 to 30 mins of LISS cardio. Sorry part is in 3 weeks I start working 6 days a week until first week of September, plus hours will be longer. Going to be a tuff stretch to stay motivated and getting into the gym 6 days a week, but that is life, have to work to pay the bills.

[dapack]

Here's my diet for next week, only a few changes, calories will remain the same for now depending on my weight loss/ BF% on Sunday, but don't expect to change it, things are going better than expected for my cut. Main changes is I had 2 meals that were 7.5oz chicken breast with 1 serving of almonds each. Spread it out to 3 meals at 5oz of chicken and each meal the fat source is different; almonds, extra virgin olive oil, and haas avacoda. Also lowered carbs a little, but no to much, still are 170ish on workout days and 70ish on non-workout days.

ContestDiet.xls

[n88tr]

100 reps on calf raises? Crazy bro, crazy. Highest I've gone in one set was 50.

So how's that working out for you, enough pain??

[dapack]

Originally Posted by n88tr

100 reps on calf raises? Crazy bro, crazy. Highest I've gone in one set was 50.

So how's that working out for you, enough pain??

yeah, it sucks , but needs to be done, don't make it completely through though, stop for a few secs every once in awhile to bring the pain down, usually about 3 stops on avg a set.

[dapack]

Some pics updated, ones on the left are from June 21st, still bulking for 1 more week after photos, ones on the right are after 2 weeks of my contest diet. Also thought my legs would end up being my weakest part and would cost me dearly, looking at the photos my legs are anything but huge, but even at this high of bodyfat I have cuts in my quads and my hammies are coming through, to me that is a postive, and assessing myself right now at this point I actually feel my legs will be one of my stronger points as the fat keeps coming off. Posing sucks, will say though I am pretty consistant, but plently of time to work on that, once my bodyfat gets a little lower will really start working on it and maybe look for a coach or something. All in all I am pleased with the first 2 weeks, much better than I could have imagained, still 18 weeks lefts so much time, but so much work. Have not tanned in about 2 weeks too, def tell that makes a difference.
Pic on Left 215lbs Pic on Right 204frntbyfrnt.jpgsidebyside.jpgbckbybck copy.jpg

[dapack]

13Jul09, Monday
AM Workout
( Focus on lateral head of quads here on out, outer quad )
Legs
--1a. Leg Extensions ( Toes Out ), 3 sets Pause Method
--1b. Leg Curls, 3 sets Pause Method
--2a. Squats ( Close Stance ), 3 sets 10 reps
--2b. Dbl Split Squats, 3 sets 10 reps
--3a. Leg Press ( Close/ High Stance ), 3 sets 12 reps
--3b. Dbl Culs ( Hammies ), 3 sets ( Drop Set 10-10 )
--4a. Machine Leg Press ( Close/ High Stance ), 2 sets 10 reps
--4b. Single Leg Presses ( Toes Out ), 2 sets 10 reps
Walking Lunges, 100 steps

Calves, Gastro
--1a. Barbell Raises, 4 sets 10 reps
--1b. Tibia Raises, 4 sets 25 reps
--1c. Barbell Raises, 4 sets 10 reps

Cardio
Stair Mill, 25mins ( 10min +45lbs, 15mins +20lbs )
Tread Mill, 20mins +20lbs

Wow, hardest leg workout I had in ages. Doing the squats super setted with split squats were a killer, could hardly catch my breath after each set and was dizzy, felt great when I finished though.

[Kaboom]

That actually looks like a pretty damn good leg workout.First thing I was gonna tell you was do them Leg extensions with toes out because i think it hits them outers harder than anything but I see you are already doing that.Make sure you really squeeze at the top and on last set hold it for a good 30 secs before you let it down slowly.
When you do your lunges a great way to hit the outer head is when you step forward lets say with your right leg sweep your foot to the right before you plant your foot down and sweep your left foot to the left.Also have your toes slightly pointed out.
Overall it looks like a killer workout.