First Bodybuilding Contest Prep Log

[Juicestin]

Friday July 12th
Start: 635 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline

Abdominals
1. Seated Pin Loaded Crunch - 60# 1x25, 90# 1x20, 110# 1x20, 130# 1x20 + double drop 90#x10 60#x16
2. Seated Plate Loaded Oblique Double Crunch - Bodyweight 1x15 PS, Bodyweight+10# 1x15 PS, Bodyweight+20#
1x15 PS
3. Hanging Leg Raise - 3x20
Finish: 745 am

 

[Juicestin]

Saturday July 13th
45 min treadmill post workout - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
420 pm - 505 pm

THIGHS AND CALVES - HAMSTRING AND GLUTE FOCUS
Start: 245 pm
Hamstrings and Glutes
1a. Adductor - Warmup: 190# 1x20; Working: 265# 1x20, 280# 1x20, 295# 1x20 + Dropx205#x10
Superset with
1b. Abductor - Warmup: 190# 1x20; Working: 250# 1x20, 260# 1x20, 270# 1x18 + Dropx195#x10
2. Lying Hamstring Curl - 95# 1x15, 110# 1x15, 120# 1x12, 130# 1x13 + double drop 95#x8 65#x8
3a. High and wide Leg Press - 270# PS 1x20, 315# PS 1x20, 360# PS 1x20 + 15 second rest pausex5
SUPERSET WITH
3b. Seated Hamstring Curl - 95# 1x12 105# 1x12, 110# 1x12 + double drop 80#x9 65#x15
4a. Dumbbell Romanian Deadlift - 75s 1x10, 90s 1x10, 110s 1x10
SUPERSET WITH
4b. Glute Bridge - 90# PS 1x15, 105# PS 1x15, 115# PS 1x15 + dropx70#PSx8
Quadriceps
1. Quad Extension - FST 7: 160# 7x12
Calves
1a. Standing calf raises - Warmup: 170# 1x15; Working: 190# 1x20, 200# 1x15, 210# 1x15, 220# 1x15 + double drop 180#x8 120#x8
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 125# 1x15; Working: 170# 1x12, 185# 1x12, 200# 1x12, 205# 1x12 + double drop 160#x8 115#x15
Finish: 415 pm

 

[mp46]

That’s a lot of supersets. What do you feel are the benefits of running the workouts like that.

 

[Juicestin]

That’s a lot of supersets. What do you feel are the benefits of running the workouts like that.

I think there’s a ton of benefits to supersetting and it’s not just for fat loss - I think they’re a great technique for building muscle too. Its a tremendous intensifier and taxes both the working muscle and the CNS so it spurs hypertrophy from both of those pathways simultaneously. Perhaps the greatest benefit IMO is that you can put the muscle under tension for a much longer time then you typically could when lifting heavy - if you do 2 movements back to back with weights that keep you in the 6-12 rep range then your muscles are under tension for the time of a 15 - 25 rep set without having to use light weights. Also, it provides a tremendous pump and pushes way more blood into the working muscle then you can get with straight sets. It allows you to hit a muscle from more angles in a single workout while keeping the amount of time spent in the gym reasonable. And, from the fat loss aspect, it definitely burns more calories since the intensity is through the roof.

 

[Juicestin]

Eighth Physique Update: Saturday July 13th, 2019

Today’s Weight (7/13/19): 188.4#
Last Update Weight (7/6/19): 192.6#
Total Weight Change: -4.2#
Days Left to Show: 77

We had another phenomenal week of progress and the fat is really melting off right now. The scale went down 4.2# over the past week, my muscles are substantially harder with more detail and separation, and my physique hasn’t flattened out much if at all. Also, at the request of my coach and his coach after our first posing session, I shaved my entire body lol - it feels SO WEIRD to be hairless lmao. The first posing practice session was a major success IMO and we’re heading out for another one later today. I had another week of total adherence to the protocol. The new training protocol is EXTREMELY intense and is providing the stimulus and response we were hoping for - it’s shocking my muscles and CNS leaving me very sore, still allowing me to lift heavy on the compound movements, and the intensity techniques seem to be assisting the diet in carving out some additional detail. With 11 weeks until I hit the stage, my coach and I are going to try and keep the food as high as possible. As @Mac11wildcat recently mentioned in his log, my coach also feels that additional cardio is the preferable option to food reduction when trying to bring the best overall package of size, conditioning, and detail to a bodybuilding stage. Also, we are hoping that keeping food high will help me to grow into the show a bit especially once Tren comes into play next week. We only made small adjustments for this week and they are all to the PEDs - we elected to up the clen and the GH a week earlier than we originally planned since we don’t want to move food down or cardio up with so much progress being made as it is now. Clen is still very low, up from 25 mcg to 37.5 mcg per day (25 mcg upon waking and 12.5 mcg with meal 3) and GH is up to 4 iu daily and we elected to begin splitting the GH into 2 shots (2 iu upon waking and 2 iu pre-workout). Low days are still Sunday, Monday, and Thursday and high days are still Tuesday, Wednesday, Friday, and Saturday. My macro profiles remained the same and are as follows:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 4,128 cals, 80 F, 388 C, 467 P
HIGH DAY TOTAL MACROS, OFF DAYS: 4,052 cals, 80 F, 377 C, 459 P
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,670 cals, 72 F, 303 C, 448 P
LOW DAY TOTAL MACROS, OFF DAYS: 3,594 cals, 72 F, 292 C, 440 P
Progress photos are attached.

-Juicestin

 

[Juicestin]

Sunday July 14th
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline
815 am - 9 am

CHEST, SHOULDERS, AND TRICEPS
Start: 1255 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movementsx2, 55s 1x15, 70s 1x12, 85s 1x10; Working Sets: 100s 1x10, 110s 1x10, 120s 1x7 + 2 partials
2a. Lying Plate Loaded Incline Press - 55# PS 1x12, 65# PS 1x9, 1x8 + Dropx50#x5
SUPERSET WITH
2b. Flat Dumbbell Fly - 50s 1x12, 55s 1x11, 50s 1x12 + double drop 35sx9 25sx10
3a. Hammer Strength Incline Press - 80# PS 1x12, 85# PS 1x10, 80# PS 1x9 + 5 partials
SUPERSET WITH
3b. Low Incline Cable Fly - 40# 1x12, 45#
1x12, 50# 1x10 + Dropx35#x13
Shoulders
1. Hammer Strength Shoulder Press - Warmup: 45# PS 1x12; Working: 55# PS 1x10, 60# PS 1x10, 65# PS 1x7, 50# PS 1x12 + 2 15 rest pausesx5, 4
2a. Cable Front Raise with EZ Bar Attachment - 30# 1x15, 35# 1x12, 40# 1x12 + double drop 25#x8 15#x10
SUPERSET WITH
2b. Rear Delt High Rope Pull - 42.5# 1x15, 50# 1x15, 57.5# 1x15 + double drop 40#x10 30#x12
3. Unilateral Cable Lateral Raise - 10# 3x12, 1x15 + dropx5#x8
Triceps
1a. Rope push down - Warmup: 35# 1x12; Working: 50# 1x12, 57.5# 1x12, 62.5# 1x12 + 3 partials
SUPERSET WITH
1b. Underhand EZ Bar Pulldown - Warmup: 42.5# 1x15; Working: 55# 1x15, 60# 1x15, 62.5# 1x12 + 3 partials
2a. Overhead EZ Bar Seated Cable Extension - 50# 1x15, 60# 1x13, 65# 1x12 + dropx45#x8
SUPERSET WITH
2b. Dip/Pressdown Machine - 210# 1x12, 225# 1x12, 240# 1x12 + dropx165#x10
Finish: 250 pm

 

[Juicestin]

Monday July 15th
45 Min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
720 am - 805 am

BACK, TRAPS, AND BICEPS
Start: 530 pm
Back
1. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15, 65# PS 1x12; Working: 80# PS 1x12, 90# PS 1x12, 100# PS 1x10, 105# PS 1x10 + 2 15 second rest pausesx2
2a. Close Grip T-bar rows - 180# 1x10, 210# 1x10, 230# 1x10
SUPERSET WITH
2b. Hammer Strength Plate Loaded Low Row - 110# PS 1x12, 120# PS 1x10, 130# PS 1x10
3a. Mag Close grip lat pulldown - 120# 1x12, 125# 1x12, 130# 1x12 + dropx85#x7
SUPERSET WITH
3b. Straight Arm Pulldown - 45# 1x15, 55# 1x15, 65# 1x12 + dropx40#x12
Traps
1a. Smith Machine Shrug - 100# PS 1x20, 110# PS 1x20, 120# PS 1x20, 130# 1x15 + double drop 90#PSx10 70#PSx15
SUPERSET WITH
1b . Bent over Dumbbell Shrug - 45s 1x15, 50s 1x15, 55s 1x15, 60s 1x15
Biceps
1a. Alternating Dumbbell Curl - Warmup: 25s 1x12; Working: 35s 1x12, 40s 1x12, 45s 1x10 + Dropx25sx6
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12, 60# 1x10 + dropx40#x11
2a. Dumbbell Hammer Curl - 30s 1x15, 35s 1x12, 40s 1x12 + Dropx20sx8
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 50# 1x15 + dropx30#x12
CARDIO
15 mins stairmaster @ level 6
Finish: 730 pm

 

[Juicestin]

Tuesday July 16th
Start: 715 am did abs first
45 min treadmill - 60 Min fasted treadmill walk - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

Abdominals
1. Lying Machine Weighted Crunch - Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x12
2a. Bodyweight Hanging Knee Raises -
1x25, 1x20, 1x25
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x12 + double drop Bodyweight+10#x8 Bodyweightx15
Finish: 825 am

 

[Mac11wildcat]

Eighth Physique Update: Saturday July 13th, 2019

Today’s Weight (7/13/19): 188.4#
Last Update Weight (7/6/19): 192.6#
Total Weight Change: -4.2#
Days Left to Show: 77

We had another phenomenal week of progress and the fat is really melting off right now. The scale went down 4.2# over the past week, my muscles are substantially harder with more detail and separation, and my physique hasn’t flattened out much if at all. Also, at the request of my coach and his coach after our first posing session, I shaved my entire body lol - it feels SO WEIRD to be hairless lmao. The first posing practice session was a major success IMO and we’re heading out for another one later today. I had another week of total adherence to the protocol. The new training protocol is EXTREMELY intense and is providing the stimulus and response we were hoping for - it’s shocking my muscles and CNS leaving me very sore, still allowing me to lift heavy on the compound movements, and the intensity techniques seem to be assisting the diet in carving out some additional detail. With 11 weeks until I hit the stage, my coach and I are going to try and keep the food as high as possible. As @Mac11wildcat recently mentioned in his log, my coach also feels that additional cardio is the preferable option to food reduction when trying to bring the best overall package of size, conditioning, and detail to a bodybuilding stage. Also, we are hoping that keeping food high will help me to grow into the show a bit especially once Tren comes into play next week. We only made small adjustments for this week and they are all to the PEDs - we elected to up the clen and the GH a week earlier than we originally planned since we don’t want to move food down or cardio up with so much progress being made as it is now. Clen is still very low, up from 25 mcg to 37.5 mcg per day (25 mcg upon waking and 12.5 mcg with meal 3) and GH is up to 4 iu daily and we elected to begin splitting the GH into 2 shots (2 iu upon waking and 2 iu pre-workout). Low days are still Sunday, Monday, and Thursday and high days are still Tuesday, Wednesday, Friday, and Saturday. My macro profiles remained the same and are as follows:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 4,128 cals, 80 F, 388 C, 467 P
HIGH DAY TOTAL MACROS, OFF DAYS: 4,052 cals, 80 F, 377 C, 459 P
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,670 cals, 72 F, 303 C, 448 P
LOW DAY TOTAL MACROS, OFF DAYS: 3,594 cals, 72 F, 292 C, 440 P
Progress photos are attached.

-Juicestin

Posing is better but here’s one general cue; aggressive. Athletic. Moving forward. You’re leaning backwards and looking off balance in all your poses. Lean forward. To your front or towards the judges, in nearly every pose. Look balanced and “ready” not resting and on your heels. Hope that makes sense.

 

[LvnDead]

Progress you’ve made this far is great man. Seemsyou and your coach have an awesome plan and you’ll come peeled in 10 weeks. Keep it up!

 

[Juicestin]

Posing is better but here’s one general cue; aggressive. Athletic. Moving forward. You’re leaning backwards and looking off balance in all your poses. Lean forward. To your front or towards the judges, in nearly every pose. Look balanced and “ready” not resting and on your heels. Hope that makes sense.

Those cues make a lot of sense Mac. My coach and his coach have been emphasizing the same things in our posing sessions thus far - to get more balanced and pose more “natural” rather than appearing forced. As I get more balanced, they also want me to present more athletically and aggressively, just as you said. Also, as you mentioned, they’ve been reminding me that I should ALWAYS be aware of and pose to the judges. It’s good to hear that same feedback from you - I know what I need to do improve my posing now, I just need to practice it ALOT over the next 10.5 weeks so it’s all second nature when I get on stage.
Thanks for taking the time to look through my poses and giving me some feedback. It’s sincerely appreciated!

 

[Mac11wildcat]

Those cues make a lot of sense Mac. My coach and his coach have been emphasizing the same things in our posing sessions thus far - to get more balanced and pose more “natural” rather than appearing forced. As I get more balanced, they also want me to present more athletically and aggressively, just as you said. Also, as you mentioned, they’ve been reminding me that I should ALWAYS be aware of and pose to the judges. It’s good to hear that same feedback from you - I know what I need to do improve my posing now, I just need to practice it ALOT over the next 10.5 weeks so it’s all second nature when I get on stage.
Thanks for taking the time to look through my poses and giving me some feedback. It’s sincerely appreciated!

I’ll post a full set of quarters and mandatories from my checkin tomorrow morning for you. Just be sure to check them. Everyone’s posing should be tailored to them but the general form shouldn’t change too drastically within the same division.

 

[Juicestin]

Progress you’ve made this far is great man. Seemsyou and your coach have an awesome plan and you’ll come peeled in 10 weeks. Keep it up!

Thanks brother! My coach and I work really well together and the protocols have been magnificent. We’re striving to bring inside-out conditioning to the stage and definitely feel like we’re on track to do so. Thanks for following along!

 

[Juicestin]

I’ll post a full set of quarters and mandatories from my checkin tomorrow morning for you. Just be sure to check them. Everyone’s posing should be tailored to them but the general form shouldn’t change too drastically within the same division.

That would be fuckin awesome Mac! Having pics to use as examples of good form and work off of would be extremely helpful! Thanks so much for your help brother!

 

[Juicestin]

Wednesday July 17th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
730 am - 815 am

THIGHS AND CALVES - QUAD FOCUS
Start: 615 pm
1. Quad extension - Warmup: 100# 1x15, 150# 1x12; Working: 195# 1x15, 205# 1x12, 215# 1x12, 225# 1x12 + double drop set 135#x6 90#x8
2a. Hack Squats - 100# PS 1x12, 145# PS 1x12 190# PS 1x12 + Dropx100#PSx8
SUPERSET WITH
2b. Walking Lunges w/ straight bar on back - Bar+10# 1x10, Bar+30# 1x10, Bar+50# 1x8 per leg + dropxbodyweightx5
3. Safety Squats - Warmup: Bar 1x12, 155# 1x10; Working: 175# 1x12, 195# 1x10, 215# 1x10
4. Close Stance Leg Press - 270# PS 1x15, 295# PS 1x12, 270# PS 1x15 + 2 15 second rest pausex5
CALVES
1a. Leg press Calf Raise - Warmup: 135# PS 1x15; Working: 180# PS 1x20, 225# PS 1x20; 270# PS 1x20, 315# PS 1x15 + 7 partials
SUPERSET WITH
1b. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x12, 80# PS 1x15, 85# PS 1x15, 90# PS 1x12 + dropx60#PSx10
2. Pin Loaded Standing calf raises - 170# 1x15, 190# 1x15, 210# 1x15 + double drop 140#x8 100#x12
Finish: 745 pm

 

[Juicestin]

Thursday July 18th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
725 am - 810 am

CHEST, SHOULDERS, AND TRICEPS
Start: 515 pm
Chest
1. Smith Machine Incline press - Warmup: 2.5# rotator cuff movesx2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x10, 97.5# PS 1x8, 102.5# PS 1x6, 90# PS 1x8 + 2 15 second rest pausesx2, 2
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 65s 1x12 + double drop 40#x8 30#x8
3a. Hammer strength pin Loaded seated Press - 155# 1x10, 170# 1x8, 150# 1x8 + 2 partials
SUPERSET WITH
3b. Pec Deck Fly - 115# 1x15, 125# 1x15, 135# 1x10 + double drop 90#x10 60#x12
Shoulders
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 30s 1x10 + 2 partials
2. Seated Barbell Shoulder Press - Warmup: 45# 1x12, 75# 1x10; Working; 95# 1x10, 105# 1x6, 95# 1x12 + 2 15 second rest pausesx5, 4
3a. Hammer Strenth Pin Loaded Shoulder Press - 75# 1x12, 85# 1x10, 90# 1x9 + double drop 60#x5 40#x5
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 195# 1x15, 210# 1x15, 225# 1x11 + double drop 165#x9 105#x9
Triceps
1. V Bar Pressdown - Warmup: 50# 1x12; Working: 80# 1x12, 85# 1x12, 90# 1x11 + double drop 60#x8 40#x8
2a. Close grip smith machine press - 50# PS 1x8, 55# PS 1x8, 60# PS 1x6 + 15 second rest pausex1
SUPERSET WITH
2b. EZ bar lying skull crushers - 50# 1x12, 60# 1x12, 70# 1x7 + dropx40#x9
CARDIO
15 min stairmaster @ level 6
Finish: 730 pm

 

[Juicestin]

Friday July 19th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
635 am - 720 am

BACK, TRAPS, AND BICEPS
Start: 540 pm
Back
1. Wide Grip Lat Pulldown - Warmup: 75# 1x15, 110# 1x12; Working: 145# 1x12, 165# 1x12, 185# 1x10 + double drop 125#x7 85#x8k
2. Underhand barbell row - 185# 1x10, 205# 1x10, 225# 1x8, 185# 1x10
3a. Close grip cable Low Row - 180# 1x15, 200# 1x15, 220# 1x12 + dropx140#x8
SUPERSET WITH
3b. Overhand chest supported Row - 70# 1x10, 75# 1x10, 80# 1x8 + dropx45#x6
4. Deadlift - Warmup: 135# 1x10, 225# 1x8; Working: 315# 1x6, 335# 1x6, 345# 1x8
Traps
1. Plate Loaded Machine Shrug - 135#PS 1x20, 160# PS 1x20, 180# PS 1x20, 190# PS 1x17 + double drop 135#PSx12 90#PSx15
Biceps
1. EZ Bar Close Grip Curl - Warmup: 60# 1x12; Working: 80# 1x12, 100# 1x12, 110# 1x10 + 2 15 second rest pausesx3, 3
2a. Plate Loaded Machine Preacher Curl -
50# 1x15, 55# 1x12, 60# 1x12 + 3 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 40# 1x12, 45# 1x12, 50# 1x10 + double drop 30#x8 20#x10
CARDIO
15 mins stairmaster - level 6
Finish: 805 pm

 

[Juicestin]

Saturday July 20th
Start: 705 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

Abdominals
1. Seated Pin Loaded Crunch - 80# 1x20, 100# 1x20, 120# 1x20, 130# 1x15 + double drop 90#x10 60#x20
2. Seated Plate Loaded Oblique Double Crunch - Bodyweight+10# 1x15, Bodyweight+20# 1x15, Bodyweight+25# 1x15
3. Hanging Leg Raise - 2x15, 1x20
Finish: 815 am

 

[Juicestin]

Sunday July 21st
45 min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.0 incline
655 am - 740 am

THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 1245 pm
HAMSTRINGS AND GLUTES
1a. Adductor - Warmup: 190# 1x20; Working: 270# 1x20, 285# 1x20, 300# 1x20 + Dropx210#x15
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x20; Working: 255# 1x20, 265# 1x20, 275# 1x20 Dropx200#x15
2. Lying Hamstring Curl - 100# 1x15, 115# 1x15, 125# 1x13, 135# 1x12 + double drop 95#x8 65#x10
3a. High and wide Leg Press - 270# PS 1x20, 315# PS 1x20, 360# PS 1x20 + 15 second rest pausex4
SUPERSET WITH
3b. Seated Hamstring Curl - 95# 1x15, 105# 1x13, 115# 1x10 double drop 80#x12 60#x20
4a. Dumbbell Romanian Deadlift - 90s 1x10, 100s 1x10, 110s 1x10
SUPERSET WITH
4b. Glute Bridge - 95# PS 1x15, 110# PS 1x15, 120# PS 1x15 + dropx75#PSx8
Quadriceps
1. Quad Extension - FST 7; 165# 7x12
Calves
1a. Standing calf raises - Warmup: 170# 1x15; Working: 190# 1x20, 200# 1x15, 210# 1x15, 220# 1x15 + double drop 180#x8 120#x8
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 125# 1x15; Working: 170# 1x15, 185# 1x15, 195# 1x13, 205# 1x12 + double drop 160#x10 115#x15
Finish: 230 pm

 

[Juicestin]

Ninth Physique Update: Saturday July 20th, 2019

Today’s Weight (7/20/19): 184.9#
Last Update Weight (7/13/19): 188.4#
Total Weight Change: -3.5#
Days Left to Show: 70

This update marks 10 weeks out from show day - I can’t believe how quickly the time has gone by and that I’ve reached the halfway point of my prep! The scale went down 3.5# this week, my physique took another stride forward in leanness, hardness, detail, and separation, and another week of total adherence to all aspects of the protocol paid dividends. There was a lot to address and a lot of adjustments made for this week’s update so hopefully I’ve covered everything:
We made reductions to the diet even though weight loss has been rapid since we want to end ure progress doesn’t stall. If it continues at this pace we will add food back in starting 8 weeks out until 6 weeks out then go back to a more intense dieting protocol for the final 6 weeks. We’re beginning to remove shakes in favor of Whole Foods so the majority of protein and carb powders were removed. The schedule remained the same - low days are Sunday, Monday, and Thursday and high days are still Tuesday, Wednesday, Friday, and Saturday - but my macro profiles changed and are as follows with alterations in parentheses:
HIGH DAY TOTAL MACROS, TRAINING DAYS: 3,756 cals, 78 F, 349 C, 418 P (-372 cals, 2 F, 39 C, 41 P)
HIGH DAY TOTAL MACROS, OFF DAYS: 3,720 cals, 78 F, 349 C, 410 P (-332 cals, 2 F, 28 C, 49 P)
LOW DAY TOTAL MACROS, TRAINING DAYS: 3,140 cals, 68 F, 238 C, 394 P (-530 cals, 4 F, 65 C, 54 P)
LOW DAY TOTAL MACROS, OFF DAYS: 3,108 cals, 68 F, 237 C, 386 P (-486 cals, 4 F, 55 C, 54 P)
We swapped out my low day for a refeed day on Sunday to give the metabolism a shock. I have been getting a burger, fries, and dessert to share with my girl for a cheat meal once a week but this is the first full refeed day. We did pancakes and syrup with an egg and egg white scramble with ketchup for breakfast, added extra rice and chicken to my pre-workout meal, added 25 g carbs to my post workout shake, had a cheeseburger and fries from five guys for the post workout meal, had extra rice and avocado in meal 5, and had a big bowl of oatmeal, peanut butter, with another egg and egg white scramble with ketchup for meal 6. I was happy as a pig in shit!
Major changes were made to the PED protocol. NPP and TBol were removed - my last shot of NPP was Thursday 7/18 and my last capsule of TBol is Tuesday 7/23. Trenbolone Acetate, Drostanolone Propionate, and Methenolone Enanthate were all added in with the first shot on Saturday 7/20. Clenbuterol is being raised from 37.5 mcg to 50 mcg daily. Testosterone Cypionate, Equipoise, Aromasin, and Growth Hormone remained the same. The tentative PED protocol for the next 2 weeks is:
10 - 8 WEEKS OUT
1000mg Test Cyp PW (250mg M, W, Th, Sa)
800 mg Equipoise PW (200mg M, W, Th, Sa)
400 mg Tren Ace PW (100mg M, W, Th, Sa)
400 mg Masteron PW (100mg M, W, Th, Sa)
300 mg Primobolan PW (75mg M, W, Th, Sa)
4 iu GH ED (2 iu upon waking, 2 iu pre-workout)
50 mcg Clenbuterol ED (25 mcg upon waking and 25 mcg with meal 3)
12.5 mg Aromasin EOD
An issue we faced this week was a sudden and steep decline in strength. I had been maintaining and even increasing my strength on some lifts thus far but around the halfway point of all my workouts this week my strength would dip significantly. This is to be expected but we don’t want it to be too dramatic and/or start a consistent downward trend in strength as it could be a sign that we’re losing muscle tissue. If the trend continues for another week or 2 despite the PED changes and refeed day then we’ll address it with adjustments to the training protocol.

Progress photos are attached.

-Juicestin