2013 Log

Whats next? I want to win my class at a BB show. Updating tomorrow with contest diet.
It's fucking ON.

Catching up!

OK, got some serious catching up to do in here! So I'm nearing the end of my first week of prep. Started out at 239 and today I was 236 so I'm happy with that.

Before I catch up on my workout's for the week I want to talk about my diet a little bit. I have done really well in the past with a low carb diet and carb cycling, but I want to try something different for right now. If I stop making progress I'll go keto in a second but I think this will work.

basically I'm following George Farah's diet outline. you start out with carbs higher and drop them and increase protein as you get closer to show day. I don't believe in force feeding though either so this is what I did.

I used my bodyweight times 15 to get my base diet calories of 3585 and then broke that down into 50% carbs, 30% protein, and 20% fat. That comes out to 448g carbs, 269g protein, and 80g fat per day. I divided that by six to get manageable portions. So the macro break down for my meals is 75g carbs, 45g protein, and 13g fat.
THIS IS WHAT I'M EATING WHEN I'M HUNGRY. Some days I don't hit six meals some days I get more, it all balances out. I listen to my body. So at 12 weeks out, or sooner if weight loss stalls I will drop carbs by 50g per day and increase protein by 18g. and continue to do that every two weeks.

I'm not using any fat burners yet except 50mcg T3. I don't like the way clen makes me feel so I probably won't be using that. I need to get some ephedrine though so I can run the eca stack. I may instead try some supplements from True Nutrition. They have this stuff called "Burn" that sounds decent, and green tea and green coffee extract, and raspberry ketones.

Anabolics

If I was in a country where I could use anabolics legally, I would choose to be on 350mg test prop, 350mg tren ace, and 350mg winstrol right now.
In a couple weeks I would add some compounds and be using:
test prop 350mg
masteron 400mg
tren ace 700mg
EQ 900mg
Winny 700mg

12/17/2012
Lying leg curl. 3 warmup sets then:
90lbs for 15 rest pause with toes pointed. 3 reps each RP with toes curled.

Squats
3 warmups of 135x12 225x10 315x6 then one work set:
365x7

hack squat widow maker
2 plates plus 10lbs each side for 20 reps

hack squat toe raise
1 warm up then
4+10 for 15 DC style reps.

12/19/2012

Warm up elbows with cable press downs 70x15 100x15

Neck Press. 2 warm up sets with 135
250x9
225x8
195x12

Incline HS press. 1 set with 3 plates per side for 8 reps

Skull crushers
120x6
100x8
80x13

Dip Machine
175x20

Smith Machine Military
2 plates per side for 6(felt really fucking heavy)

Scott Press
60x10
50x9

Extreme stretching after all my exercises but I don't feel like typing that out every time!

20 min on treadmill.

12/20/2012

Hammer Curls
25x15 40x8
65lbs for 15 rest paused

Incline DB Curls
25x12
40x13 RP

BB drag curl
80lbs for 22

Rack Chins
BWx10 for 2 sets
45lbs for 18 RP

BB Row
225x8
275x6
135x12 I felt not strong on these. Haven't done them in a few months though.

Rack deads with a shrug and 3 second pause
135x8
225x8
335x8 10 sec hold on last rep

20 min. on treadmill

12/21/2012

Leg extensions to warm up 3 sets of 10 with 100lbs

Lying leg curl toes pointed
4 warmups then
90x16 RP with 3 in power groove each RP

Front Squat
135x10
245x6
185x10

Hack Widow
2+15 for 23

hack toe press
4+15 for 15 DC reps

got my back/bicep/forearm workout in that I was supposed to do yesterday.

Forearms I did 1 arm reverse grip cable curls.
30x15 40x15 50x15

Biceps was alternating DB curls with a false grip.
2 warmups 25x8 30x8
1 work set with 45s for 13 rest pause reps

Warmed up lats with DB pullovers
40x15 60x12 60x12

Width exercise was Nautilus Machine Pulldowns
100x15 150x12 190x10
1 rest pause work set of 230lbs for 15 RP

Thickness exercise was Hammer Strength Rows.
Did 3 warm up sets. 2 plates for 6 partials and 6 full, then 3 for 6+6 and then 4 plates for 6 reps. What I do is the middle ROM for the first 6 reps and then 6 full ROM reps.
Two work sets: 4 plates +35lbs each side for 5 and 2 partials
then 4 plates for 8 reps.

Rack Deads. These are done with a shrug at the top which is held for 3 seconds, except the last rep which is held for 10.
135x8
225x8
340x8
Didn't quite make the 10 seconds on the last rep.

Got some other stuff I want to add but need to clear something up first.

12/31/2012

Trained legs today. Was in kind of a funk. Been getting over this stupid virus and I slept most of the day knowing I had to work tonight. So anyway I only had one meal in me before going to the gym which makes me a little weak anyway. Meant to do 2 heavy sets of squats like 5-7 and 8-10 reps but as I warmed up with 135 I just wasn't feeling it. I felt good and strong on the first reps but was petering out quick. SO I decided to do some triples instead.
135x7, 135x7, 225x3, 315x3, 335x3 and 365x3.

Felt like I needed more volume today than that so I hit the sled which I haven't done in a while. did 6 plates a side for 20, 8 plates a side for 15, and 5 plates a side for 20. That finished me off pretty good.

Did a few warmups on lying leg curl then did one rest paused work set with 100lbs. This is an old nautilus one and it's way heavier than others for some reason. Anyway I did 12 rest paused reps with my toes pointed out, and after each failure point did an additional 3 reps in the power groove with my toes curled. So it was like 6+3, 4+3, 2+3.

Then I went back to the sled and did 3 sets of 20 with the 5 plates. 5 second negatives.

1/1/2013

Short and sweet today. Trained chest delts and tris.

Started with low incline(30 degree) DB press:
45x8 65x8 100x6 and 130x7

Hammer strength wide chest:
1 plate for 12 2x10, 3x8, 4x7

Scott Press:
65x11, 55x9, 45x9

CGBP:
severly overestimated what I could do after training chest that hard.
Tried to do a rest pause set with 295 but could only get 4 reps with it, so I dropped to 275 and did 6, and then to 225 and did 3 more.


Some vids from this workout:
VIDEO0107.mp4 - YouTube

Wide iso hammer press - YouTube

Scott Press - YouTube

Kobes gave it away huh? Yeah I love the Lakers. Who am I supposed to cheer for in NC? The Bobcats? LMAO!

Ironbuilt said:

Way to blow his cover Atom.. Lol.. Tri is on a mission of gaining serious muscle in 2013 I see guys .. So Watch out....
You're not a laker fan are ya? That we need to discuss .. Lol

Click to expand...

And yeah, 2013 is going to rock. I'm getting contest lean and hopefully bringing home some hardware.
then the fucking governor is coming off, I mean cutting the fucking brake cables and everything man! I'm not stopping till I'm 280 plus with abs.

AtomAnt said:

:sHa_thumb5:

Yeah, that is going balls out without a doubt!

And no fellas, basketball just isn't my cup of tea. I never really got into watching it...

Click to expand...

I'm not naive, I know it will take some time to get there, but ill take 2 years if that's what it takes.

Okay guys, I finally worked out my DC split for this deal. I really tried to pick exercises I liked and had room to progress on. I also really went back and forth a lot on the widow makers. I was trying to only have one per day, but I ended up with one for almost every muscle... THIS IS NOT THE WAY IT WOULD USUALLY BE DONE. I feel like I can handle the extra amount of volume though, and I really want to hang with the big boys so I'm going to try and bring everything up.

So this goes 2 on 1 off 2 on weekend off.
Biceps/forearms/back width/back thickness
Chest/shoulders/triceps
Calves/hammies/quads

Day 1:
BB Drag Curls 15-25 RP
***BICEP WIDOW*** Hammer Strength Preacher Curl
One arm reverse cable curls 12-20 SS
Rack Chins 12-20 RP
***BACK WIDTH WIDOW MAKER*** Nautilus machine pulldowns
Yates rows 2 SS 7-9 reps and 10-13 reps
Rack Dead with a shrug and hold. Set of 8 with 3 second holds, 10 sec. last rep.

Day 2:
Incline Smith Press 12-20 RP
***CHEST WIDOW*** hammer Strength Wide Chest Press
Nautilus Machine Press
***DELT WIDOW*** Face Pulls
PJR Pullover 15-20 RP
***TRICEP WIDOW*** Cybex Dip Machine

Day 3:
Standing Calf Machine 15-20 RP
Seated Leg Curl 15-24 RP
Adductor machine 15-30 RP
Hack Squats 2 SS 7-9 10-13
***LEG WIDOW*** Sled

Day 4:
Alternating DB Curl with false grip 15-25 RP
bicep widow
reverse grip drag curl 12-20 SS
Hammer Strength Pulldowns 12-20 RP
width widow
2 Hand DB rows 7-9 10-13
Rack Deads with shrug

Day 5:
Machine Incline Press 12-20 RP
chest widow
Smith Front Press 12-20 RP
delt widow
CGBP 15-20 RP
tricep widow

Day 6:
Seated Calves 15-20 RP
Lying Leg Curl 15-24 RP
Adductor machine 15-30 RP
Front Squats 2 SS 7-9 10-13
leg widow

Day 7:
Spider Curls 15-25 RP
bicep widow
Cross Body hammer curls 12-20 SS
Close Grip Pulldowns
width widow
Hammer strength Row 7-9 10-13
rack dead with shrug

Day 8:
Machine Incline Press 12-20 RP
chest widow
Scott Press 15-30 RP
Delt widow
Reverse grip bench 15-20 RP
tricep widow

Day 9:
Hack Squat toe raise 15-20 RP
lying leg curl 15-24 RP
Adductor Machine 15-30 RP
Back Squats 7-9 10-13
leg widow

You may have noticed the lack of a third hamstring exercise. I only have access to two types of leg curls, and I don't want to do SLDL with the rack deads being on back day every time. So I am alternating lying with seated leg curls.