14 week show prep

[Gain Train]

Leg day 2/26/18

Theme of all these workouts will be to go with full blown, hell raiser intensity. If you don't feel like you're going to die before you finish your set then you're not going hard enough.

1. Seated - hamstring curls 1 set 12-15
2. Squat - pyramid up to 405 with sets of 8, drop set from 510 x 1, 415 x 2, 325 x 5, 235 x 5, 145 x 10
3. Lying hamstring curls - 1 set 10-12
4. Hack Squats - pyramid up with sets of 4 to failure, then pyramid down to failure on each set (drop by two plates on each side)
5. Leg press - 1 set 10-12
6. Leg extension - 1 set of 8, 1 x triple drop set for reps of 8
7. GHR - 2 weight sets x 8, bodyweight to failure
8. SLDL - 1 set 8-10
9. Adductors - 1 set x 10-12
10. Abductors - 1 set x 10-13

 

[Gain Train]

Chest & Biceps 2/27/18
Down another pound as of this morning weighing in at 224.6lbs, all good tho as strength has managed to increase with all of my workouts. We will see where I weigh in at come Thursday morning for my official weekly check-ins.

1. Incline BB press 2 sets 6-8 (275lbs x 8,7)
2. Flat BB press wide grip for least tricep involvement 1 set 8-10 (275lbs x 8)
3. High incline DB press 1 set 8-10 (120s x 7, reattempt 110s x 9)
4. Low incline DB fly x 8 SS into presses until failure (60s)
5. Pit shark dips 1 set 6-8 (8 plates)
6. DB concentration curls (40lbs)
7. Straight Bar Curls (100lbs)
8. Incline DB curls (50lbs)
9. Leg raises SS with Ab roller 3 sets 8-10 (bodyweight)

 

[Gain Train]

Weekly update: 9 weeks out
Weight: 225.8lbs
I gained a little weight, mostly attributed to Wednesday being a day off but the extra rest day is much needed now that my workout instenisty is at an all time high.
Notes: Strength is continuing to increase, the inclusion of Clen and T3 has helped tremendously. im still very full, I can pretty much catch a pump grading students essays haha. I was worried I would feel flat but I think the low dose T3 protocol was a good choice. I will update by about Saturday with the changes I make to my plan. Tonight is back again so I'll make sure to post up my workout as well. Cheers

 

[Bleeding heart]

Weekly update: 9 weeks out
Weight: 225.8lbs
I gained a little weight, mostly attributed to Wednesday being a day off but the extra rest day is much needed now that my workout instenisty is at an all time high.
Notes: Strength is continuing to increase, the inclusion of Clen and T3 has helped tremendously. im still very full, I can pretty much catch a pump grading students essays haha. I was worried I would feel flat but I think the low dose T3 protocol was a good choice. I will update by about Saturday with the changes I make to my plan. Tonight is back again so I'll make sure to post up my workout as well. Cheers

Would you like to include progress pictures along the way?

 

[Gain Train]

Would you like to include progress pictures along the way?

I said in one of my last posts that I would wait until the end to post a more profound change from post injury to pre-stage conditioning.

 

[Gain Train]

Back workout 3/1/18

Tren E has fully kicked in, the emotional detachment and general coldness is in full effect. I know I have the mental fortitude to beat the tren thoughts and be on low carbs but it'll be quite a test lol. I will update tomorrow ish my meal plan adjustments. Cheers fellas

• Deadlift 1 set 8-10 (405 x 10)
• Wide grip chin ups 2 sets 6-8
• Narrow grip chin ups 1 set 6-8
• Mid row 2 sets 8-10 (4 plates x 10, 5 plates x 8)
• Low row 2 sets 8-10 (4 plates x 10)
• Meadows row 2 sets 8 each side (150lbs)
• Cable pullovers (150) SS lay pull down (230, 210) 2 sets 10-12
• DB shrugs 2 sets 12-15

(125lbs x 15, 150lbs x 15)

 

[Bleeding heart]

Back workout 3/1/18

Tren E has fully kicked in, the emotional detachment and general coldness is in full effect. I know I have the mental fortitude to beat the tren thoughts and be on low carbs but it'll be quite a test lol.

Tren mental sides are overblown. People who can't control their behavior imo are just mentally weak.

 

[Gain Train]

Tren mental sides are overblown. People who can't control their behavior imo are just mentally weak.

You callin me weak bro? Haha jk, but yeah I don't get angry or anything, just notice I'm generally more numb on tren, like less willing to be affectionate if that makes sense

 

[Gain Train]

Diet update: 9 weeks out 3/2/18
The only real adjustments calorically is the few carbs removed from meal 2 and the slight fat reduction in meal 2 and three otherwise the protein is relocated to my post workout meal 5. Roughly only about 100 calories were removed this week. Slow and steady as always, just letting my body do its thing.
Meal 1: 6 oz chicken, 3/4 c gluten free oats
Meal 2: 5 oz chicken, 1/2 c brown rice, 3 oz veggies
Meal 3: 5 oz chicken, 5 oz sweet pot
Meal 4: 6 oz 96/4 ground beef, 2/3 c brown rice, 3 oz veggies
Meal 5: 10 oz white fish (tilapia or cod),large spinach/romaine salad with low fat, low calorie, 0 sugar dressing
Meal 6: 50 g Casein Protein

Minimum water intake: 1.5 gallons
Salt intake: NO Restrictions
Cheat meal: NONE

Cardio:
Fasted Cardio: 40 mins Stepmill level 12. 6 days per week.
Post Workout Cardio: 10 mins HIIT Stationary Bike on HARD Resistance. 45 secs at a 60% pace, 15 secs ALL OUT 100% pace. Repeat for 10 minute

 

[Gain Train]

Back workout 03/04/18

• Wide Grip Chins 3 sets 6-8 (BW)
• Underhand BB Row 2 sets 8-10 (335 x 8, 345 x 8)
• Lat Pulldown 3 sets 8-10 (220, 240, 250 all x 8)
• Cable Close Grip Row 2 sets 8-10, 1 set 10 with 2 sec squeeze (250 x 10, 200 x 10)
• Single Arm DB Row 2 sets 6-8 (180lbs x 8)
• Barbell Shrugs 2 sets 25-30 (315)
• Hammer Curl 2 sets to failure (50lbs x 40, 75lbs x 30)
• Banded Back Extensions x 20 SS Cable Straight Bar Curl x 10 (150lbs) x 2 sets

 

[Gain Train]

Leg Workout 3/5/18

• Gluteator 3 sets 8-10 (140) SS Lying Hamstring Curl 2 sets 6-8, 1 Triple Drop 8 (150, 150-120-90-75)
• Hack Squat 2 sets 6-8, Triple Drop 8 (560 x 8, 470x8-380x10-290x12-200x20)
• Pit Shark Belt Squat 2 sets 6-8 (1000 x 8, 800 x 8)
• Walking Lunges 2 sets x 20 (135)
• GHR or back extensions weight 2 set 8, 1 set BW to Failure (100)
• Leg Extension (250, 290) 6-8 SS seated Hamstring Curl (190, 250) 6-8 x 2 sets
• Good Morning on Hack Squat 2 sets 10-12 (270, 360)
• Adductor (190) SS Abductor (150) 2 sets 12-15

 

[Gain Train]

It's a dense workout but since I hit legs less frequently so as to prioritize my weaker body parts, I definitely miss hitting legs more often. Strength still going up nice and steady. I will begin in the next week or so, implementing timed rest to increase the metabolic stress. But it's just a thought I'm tossing around, we will see what happens.
Still feeling fat af for 8 weeks out, tight mid section but little to no abdominal definition. May have to push it back to the following comp 4 weeks later. My legs are lean as they are the first to come in, but of course I won't get ahead of myself. I'll keep my nose to the grind stone if I'm ready, in ready, if not I will push it back until I'm ready to be on stage. I show up to destroy the competition, not to sit up there and fight it out with someone I know I can out work.

 

[Gain Train]

Chest workout 3/6/18

• Hammer strength (HS) Incline Press 1 sets 6-8 (360x8, reach set 450x5)
• Flat BB Press 2 set 3-5, 1 set failure beyond 15 reps (315 x 5, 345 x 2, 315 x 4, 225 x 17)
• Flat DB Press Heavy 2 set 6-8 Triple Drop (110lbs 2 set x8, Triple Drop 110x8, 90x8, 75x6, 60x6)
• Low Incline Flies 2 sets 8-10 (50lbs)
• Pec Deck 2 sets 8 3 second eccentric (190lbs)
• Pit Shark Dips (180lbs) 10-12 SS DB rear Delt flys (40lbs) 20-25 x 3 sets

Hit a bench PR today, with got two more reps on 315 than when is started prep so things are going well in that aspect.

 

[Gain Train]

Update 8 weeks out 3/8/18
Bodyweight: 224.0lbs (down 1.8lbs)

Meals:
Meal 1: 6 oz chicken, 3/4 c oats
Meal 2: 6 oz Tuna, 1/2 c brown rice, 3 oz veggies
Meal 3: 6 oz chicken, 6 oz sweet pot, asparagus spears
Meal 4: 6 oz 99% lean ground turkey, 1/2 c brown rice, 3 oz veggies
Meal 5: 6 oz Tuna, 1/2 c brown rice, asparagus spears
Meal 6: 6 oz chicken, asparagus spears

Minimum Water Intake: 1.5 gallons
Salt Intake: NO Restrictions
Cheat Meal: NONE

CARDIO
Fasted Cardio: 40 mins Stairmaster. 2 mins level 14, 2 mins level 10. 6 days per week
Post Workout Cardio: 12 mins HIIT Stationary Bike on HARD Resistance. 45 secs at a 60% pace, 15 secs ALL OUT 100% pace

Notes: workout intensity continually increasing, adding post workout carbs back in. Decreasing fat intake. Legs are getting fibrous, upper body still coming in slowly. Lower Ab veins visible, but still no abs unless I'm under good lighting. Will take waist measurements in the morning and compare with my measurements from February.

 

[Gain Train]

Back & Hamstring workout 3/8/18

• Lying Hamstring Curl 2 sets x 10-12 (105, 120), 2 sets x 6-8 (165)
• Deadlift 3 sets x 2 (495, reach set 495 x 5)
  • Wide Grip Chins 4 sets x 8 during deadlift warm ups
  • After each top set - Close Grip Pull Down 3 sets x 8-12 (200, 230, 230)
• Pendlay Row 3 sets x 8-10 (225,225,275)
• Single leg leg press 2 sets x 12 (270)
  • Stand Leg Curl 2 set x 12 (100)
• SLDL 3 second eccentric 3 sets x 12-15 (135)
  • DB Row 3 sets x 8 (145)
• Machine Iso-lateral Row 3 sets x 12-15(180) Triple Drop set x 8 (315,225,180,135)
  • Weighted lunged 4 sets x 20 lunges (135)
  • Lat pull down 4 sets 10-12 (200)
• Nautilus Pullover 3 sets x 10 (180)
• Farmers Carry 40yds x 4 (410)

Exercises with a second indented bullet point signify they're all being lifted in a circuit Giant set style, maximum of 1.5 minutes rest between circuits/major compound movements.

 

[ripgh15]

Nice meal plan, also doing fasted cardio and post workout cardio, its hard but seems to be dropping fat. I do it just to stay leaner so i look somewhat respectable. I’m not doing anywhere close to as little carbs as you though so it must be more tough. And I saw that you were a little paranoid about using t3 and looking flat or losing muscle, which i have never found to be the case with me as long as i’m on a bit of anabolics.

 

[Gain Train]

Nice meal plan, also doing fasted cardio and post workout cardio, its hard but seems to be dropping fat. I do it just to stay leaner so i look somewhat respectable. I’m not doing anywhere close to as little carbs as you though so it must be more tough. And I saw that you were a little paranoid about using t3 and looking flat or losing muscle, which i have never found to be the case with me as long as i’m on a bit of anabolics.

Yeah you just hear a lot of horror stories about T3, I for one am plenty comfortable with it now. With the Anabolics I'm definitely keeping the muscle mass. I think I work fairly well on low carb, I'm relatively sedentary throughout the day so I really only need carbs for my workouts.

 

[Gain Train]

As promised, my measurements.
2/06/18
Waist measurement around navel: 36"

3/09/18
Waist measurement around navel: 34"

So even though the weight change has been minimal, losing two inches in the midsection is great! I keep pretty much 80% of my fat around the waist lol. So I think 31"-32" will be easily achieved. For fun I measured my Thighs, Calves, Biceps and Neck.
For reference I'm about 5'10 - 5'11

3/09/18
Thighs: 26"
Calves: 17 1/2"
Biceps: 17 1/2"
Neck: 18"

 

[Gain Train]

Push workout Delt focus 3/9/18

• Cable Side Lateral 3 sets x 15 (30,40,40)
• Seated BB OHP 2 sets x 12 (185,225) 1 set x AMRAP (135x30)
• Incline HS Press 3 sets x 8 (270)
  • Cable Fly (upper chest squeeze) 3 sets x 12 (60,80,70)
• Machine Side Lateral 2 sets x 8-10 (130) Triple Drop Set (170x6,130x6,90x10,50x20)
• Tricep Rope Pushdown 4 sets x 10 (150)
  • Arm Blaster BB Curl 4 sets x 12 (70,80,8080)
• Bodyweight Dips 3 sets failure
  • Rear Delt Fly 3 sets x 25 (40)
  • Hammer Curl 3 sets x 30 (40)

Today's focus was delt focused, and I tossed in some pump work for chest

 

[Gain Train]

Had some extra time today and got ahead on meal prep, I cooked 10lbs worth of 99% Lean Turkey Cutlet. If you guys have a local Walmart, I highly reccomend the cutlets over ground turkey. The taste and texture are phenomenal! Also reccomend investing in a griddle cook top. They make meal prep fast & easy, they also give a great crust on your meats.