January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]

[RaginCajun]

PHAT Day 4

Rowing
Set 1: 10 min

Deadlift
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 265 lb × 5
Set 5: 265 lb × 5

Notes: Step in bar

Lunge (Barbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Seated Leg Curl
Set 1: 70 lb × 12
Set 2: 70 lb × 12

Leg Extension
Set 1: 110 lb × 15
Set 2: 120 lb × 12
Set 3: 130 lb × 12

Standing Calf Raise (Machine)
Set 1: 70 lb × 38
Set 2: 70 lb × 30

[guitarzan]

Where in the hell is DLP?


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Good question

[guitarzan]

I've been spending all my time at the hospital with dad, guess it wasn't meant to be for me this go around

[RaginCajun]

I've been spending all my time at the hospital with dad, guess it wasn't meant to be for me this go around

Just take the hard work you put in and take it further!

Prayers for dad my man

[charger69]

I usually do not converse with anyone when I’m at the gym. I am there to workout and not talk.
I did have this one person today tell me that I looked like I was leaning out. Although I know that I was, it is always good to hear someone make a comment.
I know that I am in single digits fat % when my cheekbones become prevalent.
5 more weeks to go. this week I am going to try backloading carbs and dehydrating to close out this competition.


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[guitarzan]

Just take the hard work you put in and take it further!

Prayers for dad my man

No daubt brother. Luckily I've managed to lose fat, even though I wasn't able to workout. I'm down to 213, and really wanted to slow down my fat loss anyway, due to lose skin. Pretty soon I'll be back at it, putting muscle on again, in it for the long haul. Thanks for the prayers

[Obs]

No daubt brother. Luckily I've managed to lose fat, even though I wasn't able to workout. I'm down to 213, and really wanted to slow down my fat loss anyway, due to lose skin. Pretty soon I'll be back at it, putting muscle on again, in it for the long haul. Thanks for the prayers

You are doing awesome man. Can't believe your results

[tarmyg]

Tried a preworkout today. It's technically marketed as a cutting supplement but I use it before training. I can't remember last time I had this type of pump. It was insane. Remember, I'm not used to this stuff so for anyone with high tolerance it might do nothing.

[guitarzan]

You are doing awesome man. Can't believe your results

Thanks man. That you powerstroke?

[charger69]

Thanks man. That you powerstroke?

Of course. He’s been rooting for you the whole time.


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[guitarzan]

Of course. He’s been rooting for you the whole time.


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Lol....

[guitarzan]

Lose skin getting better, really happy where I'm at, other than the muscle loss. I put muscle on easy, so not worried bout that at the moment

[Obs]

Thanks man. That you powerstroke?

Ya got hacked and locked out. Trying to contact admin... No luck so far

[guitarzan]

You girls better tighten up this week, you don't wanna be beat by someone who hasn't worked out in over two months! Gonna start some diuretics today, and starve myself all week. Would it be fucked up if I stole my dads lasix...lol
He hasn't used them in over a month, and I'm sure he'll get more if he ever gets out of the hospital again.

[tarmyg]

Ya got hacked and locked out. Trying to contact admin... No luck so far

All sorted?

[RaginCajun]

41 minutes of cardio

First outdoor run in a loooooong time

Legs will be hurting

[tarmyg]

Been off and on the diet for 4 weeks. Gained a small bit but still at 10.1% body fat. What I look like right is what it will look like on Saturday.

[cousinmuscles]

You girls better tighten up this week, you don't wanna be beat by someone who hasn't worked out in over two months! Gonna start some diuretics today, and starve myself all week. Would it be fucked up if I stole my dads lasix...lol
He hasn't used them in over a month, and I'm sure he'll get more if he ever gets out of the hospital again.

Be careful bro drastic measures don't produce results. Make sure you get electrolytes and water. Crash diet will make you look flat. Just don't hurt yourself lol.

Just recently after a long and hard day at work I went to the gym late and didn't have time to drink as much water during the day as usual. I went to the gym and ddid 3x3 low box squats barefoot for more inner thigh, glute and ham. Then sled push 330lbs 3 sets. Then glute ham raise total 100 reps. Then abs. Went home exhausted ate and fell asleep by accident... Woke up 3h later with intense cramps in my inner thighs and bottom of my quads, had to stand sumo stance with groin leaning on the corner of the bed since it was hard to stay upright with the quads but still needed to stretch my legs out and suffer from the pain of my mistake... Could have been worse!

[guitarzan]

I'm not working out, so not much risk here

[charger69]

You girls better tighten up this week, you don't wanna be beat by someone who hasn't worked out in over two months! Gonna start some diuretics today, and starve myself all week. Would it be fucked up if I stole my dads lasix...lol
He hasn't used them in over a month, and I'm sure he'll get more if he ever gets out of the hospital again.

You can probably get the same results without diuretics. Try drinking 10-11 liters of water the next 2 days. Wednesday 5-6 L Thursday 1 L, Friday sips only. Thursday night start backloading carbs. Friday continue. If you are using prescription diuretic make sure it has potassium.
Be careful of anything that you are taking it can retain water. Test, slin, creatine, etc. May retain water.
Last year before competition I took GH 2 weeks out ( I know it was stupid). 4 days from the competition I started gaining water weight like crazy.... 8 lbs worth, while on a caloric deficit. Talk about freaking out......


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[charger69]

Is anyone prepping for the pics? If so, let us know what you are doing.
The different approaches are interesting to see.


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[diesel101]

This comp has been probably the most strict I have ever been with training and diet. I have no idea how I am going to do and it really doesn't matter because I feel awesome.
Even though my wife says I am skin and bones.

[charger69]

This comp has been probably the most strict I have ever been with training and diet. I have no idea how I am going to do and it really doesn't matter because I feel awesome.
Even though my wife says I am skin and bones.

You have done a great job based on your pics. I can’t wait to see your final pics.


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[Obs]

This comp has been probably the most strict I have ever been with training and diet. I have no idea how I am going to do and it really doesn't matter because I feel awesome.
Even though my wife says I am skin and bones.

She is full of it. They say things like that but actually like it. I laugh out loud when mine says ?I like you how you were."

Oh yeah? Which part? You liked me not getting eyefucked everywhere I went?

[Obs]

All sorted?

Yes... Got a shorter name too

[RaginCajun]

Is anyone prepping for the pics? If so, let us know what you are doing.
The different approaches are interesting to see.


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does drinking beer and eating crawfish count as prep work?

cuz that is where this thing will end for me! Good Friday, Saturday, and Sunday, crab and crawfish boils all day long!

this competition has given me my drive back to work harder!

will continue logging in my 7 year old thread in the nutrition section.

[RaginCajun]

Yes... Got a shorter name too

seems to fit, the shorter part!

haha

[Obs]

seems to fit, the shorter part!

haha

It gets shorter by the day.

[charger69]

does drinking beer and eating crawfish count as prep work?

cuz that is where this thing will end for me! Good Friday, Saturday, and Sunday, crab and crawfish boils all day long!

this competition has given me my drive back to work harder!

will continue logging in my 7 year old thread in the nutrition section.

You laugh, but the night before every competition I drink a bottle of wine. The alcohol further dehydrates your body and you get a good nights rest.


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[charger69]

Obs-Let’s see some pics.


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[Couchlockd]

this I can't wait to see the results.

some guys seem MIA from first few pages.

[diesel101]

You have done a great job based on your pics. I can’t wait to see your final pics.


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Thank you I appreciate it.

I am far from being in the shape a lot of people are but as far as my own personal past this is definitely the strongest and biggest I have ever been for this body fat level. I know I have a lot more body fat to lose but then I am afraid of losing the strength and what size I have now. A couple of years ago I shaved as much body fat off as I could but I lost a lot of size and strength with it.
It would be a different story if I ever planned on competing someday but at this point I have no intentions of that.

[Obs]

Obs-Let’s see some pics.


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September/October...
Can't betray my goals

[guitarzan]

You laugh, but the night before every competition I drink a bottle of wine. The alcohol further dehydrates your body and you get a good nights rest.


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Didn't think about alcohol, let the beer drinking begin!

[RaginCajun]

Afternoon Workout


Cycling
Set 1: 13 min

Did the 3 exercises in a circuit 10-9-8......

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 9
Set 3: 60 lb × 8
Set 4: 60 lb × 7
Set 5: 60 lb × 6
Set 6: 60 lb × 5
Set 7: 60 lb × 4
Set 8: 60 lb × 3
Set 9: 60 lb × 2
Set 10: 60 lb × 1

Push Up
Set 1: 10 reps
Set 2: 9 reps
Set 3: 8 reps
Set 4: 7 reps
Set 5: 6 reps
Set 6: 5 reps
Set 7: 4 reps
Set 8: 3 reps
Set 9: 2 reps
Set 10: 1 rep

Trx Strap - Power Row
Set 1: 0 lb × 10
Set 2: 0 lb × 9
Set 3: 0 lb × 8
Set 4: 0 lb × 7
Set 5: 0 lb × 6
Set 6: 0 lb × 5
Set 7: 0 lb × 4
Set 8: 0 lb × 3
Set 9: 0 lb × 2
Set 10: 0 lb × 1

Cycling
Set 1: 5 min

Upright Barbell Row
Set 1: 80 lb × 5
Set 2: 80 lb × 5
Set 3: 80 lb × 5
Set 4: 80 lb × 5
Set 5: 80 lb × 5

[charger69]

Trying for the Kelkel look.

[tarmyg]

Sticking to my plan to looking the way I am right now. The competition ended yesterday and I kept my Number 1 spot but it was damn close this year. If I want to keep it next I am going to have to step it up.

Switched workout plans and will start a strength phase. It will not be very serious for a while as I need to increase food to build anything whatsoever but I am testing it out for 60-days and after that, I'll run a Deca cycle and increase food. For now, I just want to look this way because I like it :-)

Strength
Hang snatch
Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
Push press
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
Barbell bent over rows
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity
5 rounds – Every 5 minutes, complete
00:00-05:00:
Row 500m
50m prowler push (1x 20kg plate/empty sled)
05:00-10:00:
Row 500m
40m prowler push (2x 20kg plate/1x 20kg plate)
10:00-15:00:
Row 500m
30m prowler push (3x 20kg plate/2x 20kg plate)
15:00-20:00:
Row 500m
20m prowler push (4x 20kg plate/3x 20kg plate)
20:00-25:00:
Row 500m
10m prowler push (5x 20kg plate/4x 20kg plate)
These are meant to be done at threshold pace so don’t game it.

Core
Romanian Deadlift
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

[David LoPan]

Sticking to my plan to looking the way I am right now. The competition ended yesterday and I kept my Number 1 spot but it was damn close this year. If I want to keep it next I am going to have to step it up.

Switched workout plans and will start a strength phase. It will not be very serious for a while as I need to increase food to build anything whatsoever but I am testing it out for 60-days and after that, I'll run a Deca cycle and increase food. For now, I just want to look this way because I like it :-)

Strength
Hang snatch
Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
Push press
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
Barbell bent over rows
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity
5 rounds – Every 5 minutes, complete
00:00-05:00:
Row 500m
50m prowler push (1x 20kg plate/empty sled)
05:00-10:00:
Row 500m
40m prowler push (2x 20kg plate/1x 20kg plate)
10:00-15:00:
Row 500m
30m prowler push (3x 20kg plate/2x 20kg plate)
15:00-20:00:
Row 500m
20m prowler push (4x 20kg plate/3x 20kg plate)
20:00-25:00:
Row 500m
10m prowler push (5x 20kg plate/4x 20kg plate)
These are meant to be done at threshold pace so don’t game it.

Core
Romanian Deadlift
Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Great Job. Have not had time to long on. Been traveling around with the new job and have been absent for a while. Had to leave in such a hurry and was gone longer than I thought. I even forgot to take my TRT meds with me. Life sucked there for a while. Again, CONGRATS on winning if I read that right. Might be on later today.

[ghettoboyd]

this I can't wait to see the results.

some guys seem MIA from first few pages.

I have layed low on this because it really isn't about me I'm still not sure why I even joined except to try to be a part of something to give back to the board, there are peeps here that had a lot of room for improvement so its really about them...they have been the ones most motivated, worked the hardest and posted the most...these things happen when there a too many people in the comp...because this winter was so brutal I missed a lot of gyn time this last month...that said I will still post pics because I never get out of shape...I cant wait to see the pics too...and good luck to the competitors...

[Capebuffalo]

Not making excuses because there are people here who have gone through surgeries had parents in the hospital and things we probably don’t know about. That being said I could never get traction. It took me a month to get dialed in and drop the tren . Two lower back injuries and two sicknesses. I’m still here. I’m in the gym doing light machines as my L4 and L5 are still fucked. Props to all you guys for kicking ass. Tarzan you transformed yourself even with everything going on in your life. I’m the most proud of you. But respect to everyone y’all are all warriors. It has been a pleasure.