Conditioning Classic Log - Brick -

[Brick]

This is to log my pre contest and contest progress.

STATS as of Feb 14
H: 6'2.5"
W: 208.5
BF: 15% (estimate, getting calibered on Monday)
Bench: 260
Squat: 405
Dead: 440
C&P: 185
Snatch: 145

Diet Pre Contest
First off, I eat very clean. Food is just fuel to me, if I'm a Ferrari I wont put regular gas in so why would I put shit food in my body.
For pre contest I am trying to get my BF

Carb CyclingMon - Low
Tues - Low
Wed - Low
Thur - High
Fri - Mod
Sat - Mod
Sun - Mod

I calculated this when I was a bit lighter. I will be back to that by next week though.
LBM:203x0.85=172.55
MAINTENCE CALORIES: 172.55x15=2588.25
CALORIE DEFICIENT : 2088, 2100 for simplicity

LOW DAY: 1703 P:270g C:50g F:47g
MOD DAY: 2100 P:270g C:150gF:47g
HIGH DAY: 2503 P:270g C:250g F:47g


Workouts Pre Contest
Mon am: fasted cardio LISS, Chest Tris abs
Tues am: fasted cardio LISS, am2: depletion workout
Wed am: fasted cardio LISS barbell work abs
Thur am: fasted cardio LISS, am2: barbell work & back abs
Friday w/e: legs
Sat: Barbell work shoulders bis abs
Sun: rest

Sets that are underlined denote drop sets, sets done in succession with no rest


Rep Scheme
For the most part all sets are Dorian Yates style HIT. 12-8-6+2+2 when I have a spotter or 12-8-6+2 drop set. I incorporate a lot of drop sets into all my exercises except barbell work. Have been seeing good results with this style and will continue until I feel I need a break from the intensity of it.

Chest Tris
Incline Bench Tricep Pressdown
DB Incline Fly Standing Overhead Press (FST-7)
Flat DB Press
Cable Crossover (FST-7)

Barbell Work - Warm up with wooden bar, then bar, then weight, depending on the day and time, front/overhead/press will be added or subtracted
Snatch 8x2
Clean and jerk 8x1
Front Squat 5x5
Overhead Squat 5x5
Press 5x5

Back
Pulldown
Barbell Row
T-Bar Row
(need more work here, widegrip seated row?)

Legs
Front Squat
Overhead Squat/Back Squat depending on how I feel
Leg Press
Seated Leg Curl
Leg Extension

Shoulders Bis
Push Press Standing EZ bar
Seated Cable Lateral Raise Incline DB Curls
Reverse Flies Bench over DB Curls

Abs
Dans routine, I bought ab straps as well

Diet Contest:
I am unsure what my macros will be on contest. It will be flushed out in the week or two before the contest. My goal is to gain LBM and minimal fat gain. I do not find carb cycling hard so I may continue to do this. If I can start the contest at 200 and end at 213 I would not be upset if I didn't gain any/minimal fat.

Workout Contest:
I will most likely use the same workouts as I am now with less cardio and it will all be HIT training. I will be looking for help from members to help bring up laggy parts, specifically my chest

Cycle:
Week 1-13 test prop
Week 5-13 Tren ace
Week 1-13 T3
Week 5-13 var?

Standard PCT

[Brick]

4 weeks out

Diet has been off. Not overly bad but I had a few appys here and there and drank on Monday night. Training has been as follows. No cardio yet

Monday Chest (out of town, different gym)
Incline db 40x12,55x8 75x10+2-1, 55X3 40X8
Incline fly 20x12, 40x8 50x8 40x6
Machine fly (dont know the weights) 12,8,7,8,8
Cable crossover 12,12,10,10,8,6,6

Tri
Pressdown
Overhead rope fst-7

Without cardio and a few more carbs my weight has creep up a lot. Up Over 10 at least, I will weigh myself now. okay maybe not as bad as I thought.

2/20/13 - 112.5

I definitely notice myself 'looking fuller' from the increased carbs, going to dial it back again on monday to carb cycling. Off to the gym to do back!

Back
Snatches
Barbell row
Tbar
Pull down

Legs
Cleans (kg) 20x2 40x2 50x2 60x2 70x2 80x2 82.5xF,F,F almost got it. Next week really going to work on the catch.
Front Squat (kg) 20x5 40x5 60x5 80x4,4,4
Back squat (lb) 135x5 225x5 295x3
Leg press 180x10 450x10+3+1 360x4 270x6+1
Pumped up. On my way to sushi now!

Shoulders
Light weight clean and press for form and warm up
DB Push Press with drop sets
Cable reverse flies
Shrugs
Barbell Shrugs
Dans ab routine

Went to work on Friday and my knee just kept swelling up. I didn't do anything, that I know of, to aggravate it but swollen it is! Going to doctor on Monday to see the damage. RICE for now.

[Brick]

3 weeks out

Sunday Feb 24, 2012


Diet has been pretty appalling and I am disgusted with myself. This afternoon I was 217.5 but everything felt strong overall through last weeks workouts.

My son and gf have been gone the last 10 days and are back in about an hour. With them back I will fall back into my regular routine minus this week and a few changes.
First off: my knee is still quite swollen. Tomorrow morning I am going to the doctor to get it checked out. I am most likely thinking he will say PRICE and let it heal. I will listen to him minus a few things.

1) I will dump any cardio that impacts my knee, mostly my am fasted walks. I will, however, attempt stationary biking if it doesn't bother my knee. If it does than im SOL in that department.
2) Upper body will be fine to do. I can do almost my whole workout on machines that I don't require to use legs to stabilize. So back, chest, shoulders, arms are still in and if I can work around my knee without putting pressure on it then I will do that.


Off to the grocery store for fresh fruit and veggies before the family gets home!

Wednesday Feb 27, 2012 - 213.5

Doctor went well on Monday. Swollen tendon on inner left knee. Ice and rest, standard protocol. Been taking it easy on it and no pain and very little swelling.

Eating has been going well. Going to dial it in tomorrow again and get cals down a little bit more.

Yesterday I did Chest.

Decline 12,8,6, drop set
Incline 8, then RC started to hurt. I am thinking I have the steam to do one press exercise and that is it. I will explore strengthing the conditioning of my RC and see if that helps. fingers crossed.
Cable Crossovers

Today

Snatches - light weight for form, felt great, no knee pain even in catch and dip
BB Row
TBar Row

overall a great workout! sweat like a mofo and banged out all sets and reps with a purpose. was dead at end. workout accomplished.

[Brick]

4/3/2013

CHEST TRICEPS ABS
Incline DB
40x10 60x8 80x7 new pr
90x5pr 60x5 40x3

Pressdown
35x10 45x10 65x8
75x7 60x3 45x3

Incline Fly
35x9 45x8
60x4 45x7

Cable Crossover 20x12,10,7,6

Rope Pullover 35 or 40x12,12,10,10,8,7,5

Dans ab routine

Diet was okay today, tomorrow will be better. Making a conscious effort to update this daily. Buying a new camera soon so pics to be posted eventually

5/3/2013 - 214

BACK

I have gotten rid of pulldowns and added pullups to my workout. I do these with strict form and to failure, once failure is reach I use the assisted machine to bang out more reps.

Pullups
3+8, 3+8, 1+7

Barbell Row (total kg)
20x10 40x10 60x10 80x10
100x6+4+2 50x8

TBar (total kg)
25x10 45x9
65x8+4 45x8 25x7

diet is bang on today. I feel great, if I had not of slipped up for about a week I swear I would have visible abs!
got home from work and ate 3 pieces of beard haven't done that in a while!

SHOULDERS AND BICEPS

Barbell Push Press (kg)
20x10 40x5 50x5 60x5 70x5 80x4

DB Push Press (lbs)
70x7 50x7 40x5

Bentover DB Curls
35x8
45x6 35x6
45x10 35x8 25x5

Cable Fly
5x10 10x10
R. 15x10 10x10 5x8
L. 15x12 10x12 5x12

Reverse Flies
35x5 20x10 10x10


Diet has been awesome today! I wont cheat at all tonight after work no matter how bad I want to!!

[Brick]

1 week out

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Week 1

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Week 2

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Week 3

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Week 4

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Week 5

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Week 6

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Week 7

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Week 8

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Week 9

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Week 10

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Week 11

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Week 12

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Week 13

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Conclusion

[MickeyKnox]

????

[Brick]

????

Lol mick.

By 'front loading' my posts I can edit each week by week so progress can be easily followed by competitors, judges and the rest of the board. I will be updating the first post in half hour or so after I type it out. Bear with me, I do it all from my iPhone!

[Brick]

No idea what the word on this is if it is still happening or not. Either way I will continue my workouts and diet and implement my purposed cycle around the same time. If that is the case I will transfer my posts to my previous accountability thread.

[stpete]

Yes, it's going down.

Good luck to you.

[krugerr]

Lol mick.

By 'front loading' my posts I can edit each week by week so progress can be easily followed by competitors, judges and the rest of the board.

My idea is catching on I see!

[Brick]

My idea is catching on I see!

You know it! So nice to have it all organized and neat!

Yes, it's going down.

Good luck to you.

Thanks Pete, I'll look out for a post then

[Papa Smurf]

Soooooooooooooo were are we on this contest............I signed up, but havent heard a word

[Brick]

Soooooooooooooo were are we on this contest............I signed up, but havent heard a word

It will be posted soon by admin!