[Cork]

Looking good Dapack. Try tightening up that left arm in those poses. Being symmetrical comes with time and it's something you really have to focus on. Hit a pose in front of a mirror with your eyes closed, then open and see how you're lined up.

[dapack]

Originally Posted by 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.

Thanks for the pointer, will start incorp. that way off doing lunges, and will also hold on leg extensions when just doing straight set, ie no pause or tempo set.

[dapack]

Originally Posted by Cork

Looking good Dapack. Try tightening up that left arm in those poses. Being symmetrical comes with time and it's something you really have to focus on. Hit a pose in front of a mirror with your eyes closed, then open and see how you're lined up.

Don't know what it is, but I have the hardest time flexing anything on my left side, guess that will come with practice. For the longest time could never flex my left hammy, still have problems some times, but once again just need to practice so my left side starts to know it is there!!!

[dapack]

14Jul09, Tuesday
AM Workout
Shoulders
Dbl Press, 3 sets 8 reps, 1 set 6 reps ( 4th set did 100lbs, strength is still holding up )
Cable Laterals, 2 sets 12 reps
Rear Delts, 2 sets 12 reps
Machine Side Delts ( FST-7 Style ), 7 sets 12 reps ( 30secs rest )

Traps
Barbell Shrugs, 4 sets 12 reps ( 5 count hold on top )

Arms
--1a. Decline Skullies, 2 sets 6 reps
--1b. Dbl Curls, 2 sets 6 reps
--2a. Pushdowns, 2 sets 12 reps
--2b. Cable Curls, 2 sets 12 reps
Pushdowns ( FST-7 Style ), 7 sets 12 reps ( 30secs rest )
Dbl Spider Curls ( FST-7 Style ), 7 sets 12 reps ( 30secs rest )

Calves, Soleus
Seated Raises, 4 sets ( Drop Set 20-20-20-20 )

Cardio
Stair Mill, 25mins +20lbs

My strength is still holding up a little, did 100lbs for 6 reps 4th set in in Dbl Press for shoulders, so pleased with that. My Dbl Curls for arms is actually slightly higher, I am attributing this to both the DC Stretch and FST-7, my biceps always were behind the rest of my body imo, now they are still getting stronger and bigger even though I am cutting. The super set of close squats to dbl split squats killed me, really feeling it today, nice to know the torture going through that was worth it.

[dapack]

15Jul09, Wednesday
AM Workout
Chest
--1a. Dbl Incline Press, 2 sets 10 reps
--1b. Incline Flyes, 2 sets 10 reps ( 5 count hold on bottom )
--2a. Dbl Press, 2 sets 10 reps
--2b. Flyes, 2 sest 10 reps ( 5 count hold on bottom )
Machine Bench Press, 1 set ( Drop Set 10-6 )

Back
--1a. Pullups, 2 sets 10 reps
--1b. Dbl Rows, 2 sets 10 reps
--2a. Lat Pulldowns, 2 sets 10 reps
--2b. Stiff Arm Pulldowns, 2 sets 10 reps
--3a. Rack Pulls, 1 set 10 reps
--3b. Barbell Row ( Underhand Grip ), 1 set 10 reps
Seat Rows ( Straight Bar ), 1 set ( Drop Set 10-6 )

Cardio
Tread Mill, 30mins ( 10 Incline, Speed 3.7 )

PM Workout
Calves, Gastro
--1a. Barbell Raises, 4 sets 10 reps ( 5 count hold on top )
--1b. Tibia Raises, 4 sets 25 reps
--1c. Barbell Raises, 4 sets 10 reps ( 5 count hold on top )

Cardio
Stair Mill, 25mins ( 10mins +55lbs, 15mins +20lbs )
Tread Mill, 20mins +20lbs ( Incline 8, Speed 5 )

[MikeNYY420]

Wow dude you're way stronger than I thought haha. 100lbs dbs for shoulder presses wow. Doing back and chest on the same day's a lot man, how long are you at the gym that day? Personally I could never do back and chest on the same day. That's partially because I deadlift on back day though.

You should throw a diet up if you get some time, Are you bulking now or cutting. I assume cutting because you said that the strength it still "holding up".

[dapack]

Originally Posted by MikeNYY420

Wow dude you're way stronger than I thought haha. 100lbs dbs for shoulder presses wow. Doing back and chest on the same day's a lot man, how long are you at the gym that day? Personally I could never do back and chest on the same day. That's partially because I deadlift on back day though.

You should throw a diet up if you get some time, Are you bulking now or cutting. I assume cutting because you said that the strength it still "holding up".

Last page back is my diet, I updated it every week since I started my cut. Gym time is under an hour, not counting calves and cardio, total right now is 2hrs each time, going to 6 days next week, can't wait. I do deadlift too, just not this session, chest and back together really never bothers me to much, my volume is not super high since I try and hit each muscle about every 4 days, so that helps a lot.

[dapack]

15Jul09, Thursday
AM Workout
Legs
Dbl Lunges, 3 sets 15,12,10 reps
Squats, 4 sets 10,10,8,8 reps
--1a. Leg Curls, 3 sets ( Tempo Style, holds are 12-10-8-6-4-2-x secs )
--1b. Single Leg Curls, 3 sets 12 reps
Dbl Leg Curls, 3 sets ( Drop Set 10-10-10 )

Cardio
Stair Mill 25mins +20lbs
Tread Mill, 20mins +20lbs ( Incline 11, Speed 3.2 )

Legs, especially quads, were still killing me from Monday so tried for the most part to iso hammies, all in all good leg workout. Screwed up on Monday and did to much leg work, need to be careful moving ahead not to over do it. Legs are the only bodypart I do not have a set plan for, I just go in and however I am feeling will decide what I end up doing, I just make sure to mix and match so no leg workouts are ever the same. 3 day turn around is short, next week I start working out 6 days so it would have been a 4 day turn around, which would have made a huge difference this week.

[rIPPDUP]

keep up the good work bro!

[Cork]

I'd think you could eat shrimp if you wanted to, they are decent for you. Maybe a little high in cholesterol but 4 big ones is 5g prot. You could fill up!

[rIPPDUP]

watch eating seafood to far out in advance for the show, you may find you loose too much weight and won't be as full come contest. i'd suggest if you're going to incorporate fish or seafood into your diet, do it more towards the end

[dapack]

Originally Posted by Cork

I'd think you could eat shrimp if you wanted to, they are decent for you. Maybe a little high in cholesterol but 4 big ones is 5g prot. You could fill up!

if that is true no shrimp for me. before i got on my meds my cholesterol was 294, it is down being on meds, but really don't want to tempt it. funny thing is even now if i took the test and got off the meds it would be high, guess eating right and working out for some people makes no difference.

[MikeNYY420]

Most seafood's pretty high cholesterol. Tuna isn't too bad. I really don't know all teh foods cholesterol content off the top of my head but just look for leaner meats and the cholesterol shouldn't be too high. I heard that cholesterol meds can actually work in an opposite manner, and can make the condition worse. I guess they stop your body from producing something involved in maintaining a healthy body. Honestly I don't know if it was good a certain one or all, but I was surprised when I read that. The article's up here soemwhere.

[dapack]

well my meds def work, i am below 200, last test i think it was 184. i think i am one of those people were diet and exercise really makes no difference.

[dapack]

17Jul09, Friday
AM Workout
Shoulders
--1a. Dbl Presses, 3 sets 10 reps
--1b. Rear Delts, 3 sets 10 reps
--1c. Side Laterals, 3 sets 10 reps
Standing Barbell Presses, 1 sets ( Drop Set 1--8-6 )

Traps
--2a. Barbell Shrugs, 3 sets 10 reps ( 5 count hold on top )
--2b. Plate Shrugs, 3 sets 12 reps ( 3 count hold on top )

Biceps
--3a. Ez Bar Curls, 3 sets 8 reps
--3b. Dbl Spider Curls, 3 sets 10 reps

Triceps
--4a. Decline Close Grip Bench, 3 sets 10 reps
--4b. Pushdowns, 3 sets 10 reps

Calves, Soleus
Seated Raises, 3 sets ( Drop Set 50-50 )

Cardio
Stair Mill, 25mins
Tread Mill, 20mins ( Incline 9, Speed 3.7 )

Certain things make my day when in the gym and today was one of those. There was this natrually big dude in there working out with a PT doing dbl presses for shoulders, which I was doing. If I had to guess he was probably like over 6' tall and would guess weight around 250ish. I was doing my 3 warm ups and the PT handed him 55lbs and help him up, he did 12 easy, not impressed though. Then he did 70lbs with the PT placing the weights on his shoulders and helping him up, he did 10 though he could have did 12 if he tried. Next set he did 75lbs, same thing PT hands weights and helps, he does 10 reps with slight struggle on last. Thing that gets me is naturally big dudes thinking they are strong and tough, just because they are naturally that way.
Once I started my working sets, that were super setted, he keep looking over at me. I start with 75lbs for 10 reps, easy breezey, next was 80lbs for 10 reps not a problem. I grab the 90s and he gave me a look like WFT you plan to do with those, so I grab them stood up placed them near my knees took a set kicked them up and did 10 reps, hard 10 reps, but still 10 reps. He looked like a kicked puppy, some dude probably 10 years older and 50lbs lighter just lifted more than him, way more . Totally love when that happens, no way in the world could he even get the 90lbs off his shoulders, let alone do 10 reps.

[dapack]

Really only changed one thing, on workout days for post workout and breakfast did a slight reduction in carbs and cals, nothing major. Going to 6 days a week next week, Thursday will be cardio, will add a HIIT session with some light cardio, if really beat down then will take the day off, but doubt that will happen. I have never been so focused on the task at hand in my entire life, I will be veiny, don't know if that is a word, and ripped come Nov. 14th if it kills me. At first all I wanted to do is not make a laughing fool out of my self, well things change, I want a top 3 spot and the only way that is going to happen is coming in completely shreeded and veiney. Maybe my body will not allow it and fight me on it, but it is going to be one heck of a fight then, if I fail it will not be from drive and intensity.

ContestDiet.xls

[dapack]

18Jul09
PM Workout
Cardio
HIIT, 10 Intervals +20lbs ( High School Track, Sprint Straight Ways )

First I ever did HIIT outside and not on a tread mill, two completely different things. Outside on a track is way harder, makes doing it on a tread mill seem easy. Learned another lesson, you want to do true HIIT take it outside.

[MikeNYY420]

I like what you're doing dude. Good for you! It takes real hard work and dedication to compete in a bodybuilding contest, stay motivated bro. Good luck.

Yeah you can't do HIIT on a treadmill. When doing HIIT it needs to be an all out sprint. You can't sprint on a treadmill for obvious reasons. Namely that you'd run though the thing unless it's on like 15.

[dapack]

Figured I would throw this up too, got the idea from (fmoncas) and his thread. Always had this information before, just spread out between 3 different places. Was really scared about this cut and losing muscle, which at some put might happen, but right now everything is going better than I could have thought. Going to do the BodPod again next week, this time early in the morning on an empty stomach. Was scared this week about doing to much cardio, but so far so good, might back off a little this week.

CutInfo.xls

[dapack]

20Jul09, Monday
AM Workout
Chest
Smith Incline Press 30°, 3 sets 4 reps
Dbl Press 10°, 2 sets 6 reps, 1 set 4 reps
DC Stretch

Back
Pullups, 1 set 6 reps +20lbs, 2 sets 5 reps +25lbs
Deadlifts, 3 sets 4 reps
EZ Bar Incline Rows, 3 sets 6 reps
DC Stretch

Calves, Gastro
--1a. Standing Raises, 3 sets 10 reps
--1b. Tibia Raises, 3 sets 30 reps
--1c. Standing Raises, 3 sets 10 reps

Going to do cardio later on in the day. Hit a PR in deadlifts today, not earth shattering, but still a PR for me, which means by body is starting to rebound after my last bulk cycle, also did more weight this chest workout then last time I did this workout, so really pleased that with 17 weeks left my body has rebounded and now I am ready to start gaining again a little, come 12 weeks out all bets are off, cannot wait for the next 5 weeks to fly by.

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

[dapack]

21Jul09, Tuesday
AM Workout
Legs ( Focus on Quads-Lateral )
Leg Extension ( Toes Out ), 3 sets 10 reps
Squats ( Close Stance, Toes Slightly Out ), 4 sets 10 reps
Squats ( Close Stance 1 1/2 reps per rep, will explain at end ), 3 sets 8 reps
Dbl Split Squats, 2 sets 12 reps
Leg Curls, 3 sets 10 reps
Dbl Curls, 3 sets 10 reps
Leg Curls, 3 sets ( Drop Set 10-10-10 )

On the 1 1/2 reps per rep what I did was go light and go all the way down tell my butt touched my calves, then went up half way, then all the way down and finally all the way up. No cardio or calves today, life in general, at least I got the major lifting in, cardio this far out missing a session is not the end of the world.

[dapack]

22Jul09, Wednesday
AM Workout
Shoulders
Barbell Presses, 4 sets 4 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. Preachers Curls, 2 sets 6 reps
--2b. Reverse Bench Press, 2 sets 6 Reps
DC Stretch for both 90secs

Calves, Soleus
Seated Raises, 4 sets 100 reps

Cardio
Stair Mill, 25mins + 20lbs

Messed up on today's workout, did not realize I will not hit my shoulders again until next Monday, but will hit them twice next week, should have did a few more sets. Going to drop Upright Rows, never liked them, but new routine I am doing had them in it, going to replace with Arnie's or just Dbl Presses. Good workout all in all, strength was higher this workout than last time I did this workout and felt pretty good. Going to try and get a PM Cardio session in, depending on what time I get home tonight from work.

[dapack]

23Jul09, Thursday
AM Workout
Tread Mill, 20mins +20lbs ( Incline 8, Speed 4 )
Stair Mill, 25mins + 40lbs
HIIT-Tread Mill, 20mins ( 1:30mins at Speed 4, :30secs at Speed 11 )

I know real HIIT is suppose to go outside, discovered that Saturday, but was at the gym and figured could not be so bad to use a tread mill. Nice cardio session the 40lbs extra on the stair mill was a killer almost did not make it through it.

[dapack]

24Jul09, Friday
AM Workout
Chest
Bench Press, 3 sets 6 reps
Incline Dbl Press, 2 sets 8 reps
Decline Bench Press, 1 set 12 reps
Machine Bench Press, 1 set 40 reps
Peck Deck ( FST-7 Style ), 7 sets 12 reps ( 30secs rest )

Back
Pullups, 2 sets 6 reps +25lbs
Deadlifts, 2 sets 10 reps
Incline EZ Bar Rows, 2 sets 15 reps
Lat Pulldowns, 1 sets 40 reps
Seated Rows ( Straight Bar, FST-7 Style ), 7 sets 10 reps ( 30secs rest )

Calves, Gastro
Barbell Raises-Smith, 4 sets 12 reps ( 5 count hold on top )

Cardio
Stair Mill, 25mins + 20lbs

All in all another great workout, ran out of time to get the extra 20mins of cardio in, need to get up earlier. Have not benched since the end of March, to my surprise it is only down around 20lbs, which if I stick to benching again it should jump right back up in a few weeks, most I have done though not on a bulk cycle, so broke a personal best. Been reading Hardcore Bodybuilding: Scientific Approach, Cork lead me to the book, good reading, workouts seem excesively long, though he does lead you into the direction of 2 a days, which right now with cardio not going to happen. I am going to try and incorporate some of the book's ideas in my workouts and see what happens. Really liking the routine I am doing now Power- Rep Range - Shock by Eric Broser, so will stick with this for awhile, but keep modifiying it to suit my needs.

[dapack]

25Jul09, Saturday
AM Workout
Legs ( Lateral Quad Concentration )
--1a. Leg Extensions ( Toes Out ), 3 sets 7 reps ( Static Hold 12-10-8-6-4-2-x )
--1b. Leg Curls, 3 sets 7 reps ( Static Hold 12-10-8-6-4-2-x )
--2b. Squats ( Close Stance/ Toes Out ), 10 sets 8 reps ( 20secs flex at end, danp100 off of mitbar's log )
--2c. Stiff Legged Deads, 10 sets 10 reps
--3a. Leg Curls, 2 sets 40 reps
--3b. Leg Extensions, 2 sets 40 reps
Leg Extensions ( FST-7 Style ), 7 sets 12 reps
Leg Curls ( FST-7 Style ), 7 sets 12 reps

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

Cardio
Stair Mill, 25mins + 20lbs

Was on a mission today to destroy my legs, think I accomplished that, the 10 sets of squats super-setted with stiff legs was murder, took a lot to complete all 10 sets felt like stopping after 6. Only thing is I messed up, did deads yesterday, only 2 sets, but def. effected both my squats and especially stiff legs today, will have to keep one step ahead of myself on leg day since I don't have a routine for legs, just whatever I feel up to for the day, today was pain!!!!!!!!!!!!!!!

[dapack]

A little pic update. Far left 215lbs and middle 204lbs and the right one have not weighted myself for the week will do that in the morning, hopefully around 199lbs - 200lbs. For me personally I am amazed that at this high of bodyfat percentage I have pretty good cuts already in my quads and one thing I noticed looking over last years pictures of the competition a lot did not have good or any cuts in the quads, right now the way mine are that would at least put in the middle in my opinion. Still 16 weeks to go and around another 25-30lbs, long, long ways to go.
EDIT: WEIGHT ON 26JUL09 199lbsPhoto on right.
frntbicompare.jpg

[dapack]

Few changes, calories remain about the same with a slight decline in fat and carbs with protein picking up the extra calories from lowering them. Also on workout days moved the Greek Yogurt to post work out and not pre, need to do some research, but in the book I am reading it says not to take in High GI carbs before working out. Also a sale on talapia so on workout days took a shake out, so now only really doing a shake pre and post workout, all protein coming from whole foods almost. A little concerned about not getting all my amino acids, but should be okay, I do take Leucine, Isolucine, and Valine pre and post workout. Also next week going to experiment with my biceps, going to work them 3 times a week with some concentration on the brachialis, I have no peak, which is life, but hopefully by bring up my brachialis it can push my biceps up a little to give the illusion of peak, guess we will see. Worth a shot.


ContestDiet.xls

[dapack]

Did the BodPod again today. Since doing it last time talked to a lot of people and they believe the BF% to be off, which I have to agree, pesonally looking at my last pics, I do not think I look 20% BF. Main reason for me doing it is to see what my calories should be set at and what % of weight loss is fat/ muscle. Not happy with the first month, according to the test I lost 10lbs, 8lbs of fat and 2lbs of muscle with a 3% reduction in BF. Gives me a couple of options, bump my calories up or back off the cardio, easy decission, going to cut back on cardio to 20-25min post workout and with do a 20min HIIT with 20-25min LISS on Thursdays.

bodpod727.jpg

[dapack]

27Jul09, Monday
Afternoon Workout
Shoulders
Dbl Presses, 3 sets 8 reps, 1 set 6 reps
--1a. Side Laters, 3 sets 12 reps
--1b. Rear Delts, 3 sets 12 reps
Arnies, 1 set 40 reps
Machine Side Laterals ( FST-7 Style ), 7 sets 12 reps

Traps
Dbl Shrugs, 4 sets 12 reps ( 5 count hold on top )

Tricepies
Skullies, 2 sets 6 reps
Reverse Pushdowns, 2 sets 12 reps
Pushdowns, 1 set 40 reps
Pushdowns ( FST-7 Style ), 7 sets 12 reps

Bicepies
EZ Bar Curls, 4 sets 4 reps
Preacher Curls ( Flat Side ), 4 sets 6 reps

Was pretty pissed off about losing 2lbs of muscle over last month and released by anger in the gym. Was afraid of that would happen, losing muscle, but nothing I can do about it now, just going to reduce my cardio.

[Cork]

You have to accept the fact that on a cut you will be losing muscle. It would take absolute perfection to maintain every ounce. Don't let it get to you, just know that it's all part of the prep.

On the other hand, you're progress is coming along great! Looking pretty good for 16 weeks out. It's a good call to reduce the cardio and not increase calories. I'd say cardio on only 2 days a week and 1 day of HIIT. This far out, the change in diet will elicit enough fat loss alone without the aid of extra cardio.