Vytis: Working on an IDFA Win

[vytis]

Hi All. I have been weight training since I've been in high school, but only got really serious about it about two years ago. Since that time I have competed in two IDFA shows, the most recent being the International Championships on July 17th. I am considering entering 1 or two more at the end of the year.

I'm currently doing a Power / Hypertrophy Split:
Day 1 - Upper Power + LISS Cardio
Day 2 - Lower Power + LISS Cardio
Day 3 - Chest & Back Hypertrophy + LISS Cardio
Day 4 - Shoulders & Arms Hypertrophy + LISS Cardio
Day 5 - Legs Hypertrophy + LISS Cardio
Day 6 - HIIT Cardio
Day 7 - HIIT Cardio

Diet wise I am carb cycling - 2 low carb days (~130g) on HIIT days, 4 mid carb days (~215g) & 1 high carb day (~300g) on weight training days. I have been slowly ramping up the calories since my contest and have actually kept my contest conditioning while doing so. I really want to avoid the post contest rebound and so far it's working. The cardio has been cut dramatically (I was doing 2 hours/day at the end of my prep) and my calories are increasing, life is good.

Hopefully I'll be able to bounce some ideas of all of you as my next set of possible contests approach. :)

[vytis]

I kind of messed up my training today. I started off the day with HIIT as this was my off day, but then I remembered that I planned on going back to a 5 day split, so tonight I also did chest & back. Here's the lowdown:

Chest & Back Hypertrophy
Bench Press - 135x12x12, 225x12x12x12
Decline Press - 225x11x10x10
Incline Press - 205x14x14x14
Lat Pulldowns - 180x12, 220x12x12
Cable Rows - 200x12x12x12
BB Rows - 225x12, 275x12x12x12

12 HIIT Intervals + LISS
Total - 36 min

[Prisoner#22]

My only thought that comes to mind i that you don't really use a lot of different exercises to hit the back muscles ... me it takes 3 and a half hours to train back, as there is so many different angles I hit i from. Less hit more weights? i dunno my opinion anyways :)

[natenator]

My only thought that comes to mind i that you don't really use a lot of different exercises to hit the back muscles ... me it takes 3 and a half hours to train back, as there is so many different angles I hit i from. Less hit more weights? i dunno my opinion anyways :)
you're in the gym for 3 and a half hours for a back workout? Seriously?

[dainbramaged]

My only thought that comes to mind i that you don't really use a lot of different exercises to hit the back muscles ... me it takes 3 and a half hours to train back, as there is so many different angles I hit i from. Less hit more weights? i dunno my opinion anyways :)

Really?? 3.5hrs?

[z83]

shit that's my total trainning time for the week

[bigtavi8]

he must not have meant 3.5 i think he meant to say 1.5. If not maybe ill start to cuz P22 got a back a lot better than mine is.

[natenator]

he must not have meant 3.5 i think he meant to say 1.5. If not maybe ill start to cuz P22 got a back a lot better than mine is.
he's also older and probably spent longer time than you in the gym and at the dinner table eating...

May as well train like Branch Warren too while you're at it ;)

[vytis]

My only thought that comes to mind i that you don't really use a lot of different exercises to hit the back muscles ... me it takes 3 and a half hours to train back, as there is so many different angles I hit i from. Less hit more weights? i dunno my opinion anyways :)


you're in the gym for 3 and a half hours for a back workout? Seriously?


Really?? 3.5hrs?


shit that's my total trainning time for the week


he's also older and probably spent longer time than you in the gym and at the dinner table eating...

May as well train like Branch Warren too while you're at it ;)


he must not have meant 3.5 i think he meant to say 1.5. If not maybe ill start to cuz P22 got a back a lot better than mine is.

I hope that's a typo....I'd have to bring an extra meal to the gym, lol.

How many different exercises to you do for that workout?

[ubcpower]

Hey VYTIS,
im going to be doing a natural show next year, im just taking a look at the options.
I see you did the IDFA one, is it 7 years drug free? Were you polygraphed or just urine tested? If polygraphed, were you asked about being 7 years clean or just being clean currently. I am about 4.5 years clean from ephedrine, clen and prohormone use and I just find it maddening I have to rule out IDFA organization because of those past mistakes.

[jurr]

Hey VYTIS,
im going to be doing a natural show next year, im just taking a look at the options.
I see you did the IDFA one, is it 7 years drug free? Were you polygraphed or just urine tested? If polygraphed, were you asked about being 7 years clean or just being clean currently. I am about 4.5 years clean from ephedrine, clen and prohormone use and I just find it maddening I have to rule out IDFA organization because of those past mistakes.

why would you consider them mistakes?

[vytis]

Hey VYTIS,
im going to be doing a natural show next year, im just taking a look at the options.
I see you did the IDFA one, is it 7 years drug free? Were you polygraphed or just urine tested? If polygraphed, were you asked about being 7 years clean or just being clean currently. I am about 4.5 years clean from ephedrine, clen and prohormone use and I just find it maddening I have to rule out IDFA organization because of those past mistakes.

The IDFA is 5 years drug free. They do a urinalysis and polygraph of all the class winners and test some through a random selection. All athletes do have to fill out a questionare that details there drug use.


Another day in the books.

Shoulders & Arms Hypertrophy
Shoulder Press - 160x12x12, 210x14, 220x12
Side Laterals - 35x12, 45x12, 50x12
Upright Rows - 95x12, 105x12x12
Face Pulls - 160x12x12x12
French Curls - 75x12, 95x12x12x12
Rope Pressdowns - 90x16x16, 120x11x10

Total Cardio - 24 min LISS

[vytis]

It's now 3 weeks since my contest. My bodyweight is up just a pound, but my strength is increasing. So hopefully this means that I may be in a position to put on some real lean muscle.

Legs Hypertrophy
Single Extensions - 70x12, 90x12, 120x12x12
Standing Curls - 70x12, 90x12x12x12
Squats - 135x20, 225x12, 275x12x12, 225x18
Calf Raise (occluded) - 295x24x24x20x20

Total Cardio - 36 min LISS

[Delt King]

[QUOTE=vytis;392789]It's now 3 weeks since my contest. My bodyweight is up just a pound, but my strength is increasing. So hopefully this means that I may be in a position to put on some real lean muscle.

So Vytis how much did you lose when you dieted down for your show? or are you a natural ectomorph who has trouble putting on weight?
Just wondering because personally i have a difficult time staying close to contest shape three weeks post show, unless i plan on competing again in a month.

[vytis]

So Vytis how much did you lose when you dieted down for your show? or are you a natural ectomorph who has trouble putting on weight?
Just wondering because personally i have a difficult time staying close to contest shape three weeks post show, unless i plan on competing again in a month.

For this last prep I lost about 22 lbs in 18 weeks. I am definitely not an ecto, more endo. In fact up into my University years I weighed about 260lbs. I am just really focusing on my reverse dieting because I don't want to have one of those horrible rebounds. Taking it nice and slow. Hopefully I'll be able to keep my conditioning and gain some lean muscle as I'm hoping to do a show at the end of Oct.

[Delt King]

For this last prep I lost about 22 lbs in 18 weeks. I am definitely not an ecto, more endo. In fact up into my University years I weighed about 260lbs. I am just really focusing on my reverse dieting because I don't want to have one of those horrible rebounds. Taking it nice and slow. Hopefully I'll be able to keep my conditioning and gain some lean muscle as I'm hoping to do a show at the end of Oct.

Well you stay lean year round then, congrats on the discipline bro. When you're natural it's definitly an advantage to stay closer to contest shape therefore making your prep easier and large lean bodyweight losses less likely. You're on the right track. Keep it up.

[vytis]

Well you stay lean year round then, congrats on the discipline bro. When you're natural it's definitly an advantage to stay closer to contest shape therefore making your prep easier and large lean bodyweight losses less likely. You're on the right track. Keep it up.

I am trying to stay in decent shape as I'm thinking of doing a show at the end of Oct. In your experience in prepping natural competitors how would you handle someone who is basically in contest shape at 12 weeks out? Should I do a mini bulk and cut? Try to eat into the show, ramping up the cals slowly? I'm just wondering if /when I should start cutting again. Any thoughts?

[Delt King]

I am trying to stay in decent shape as I'm thinking of doing a show at the end of Oct. In your experience in prepping natural competitors how would you handle someone who is basically in contest shape at 12 weeks out? Should I do a mini bulk and cut? Try to eat into the show, ramping up the cals slowly? I'm just wondering if /when I should start cutting again. Any thoughts?

I would cycle calories and carbs in various ways so that you're anabolic some of the days and catabolic other days. It can get complicated and unless you know what you're doing it's not something you want to experiment with on your own.

The easiest thing would be to cut cardio out altogether now dropping your caloric expenditure. slighly increase carbs to bring up your total cals and build for another 4 weeks, then start 8 weeks out by dropping carbs down 3 times per week adding cardio in at 15 minutes per day...every week from there on in cardio gets increased and carbs get decreased (except for refeed meals)

[Prisoner#22]

I hope that's a typo....I'd have to bring an extra meal to the gym, lol.

How many different exercises to you do for that workout?

on days where I don't have enough energy I have to split the workout and finish it the next day.

[O-Train]

Well you stay lean year round then, congrats on the discipline bro. When you're natural it's definitly an advantage to stay closer to contest shape therefore making your prep easier and large lean bodyweight losses less likely. You're on the right track. Keep it up.

The only think I think I'd add to this is don't stay lean all the time. It seems like the guys that do (natural bodybuilders) look the same year after year.

[vytis]

I would cycle calories and carbs in various ways so that you're anabolic some of the days and catabolic other days. It can get complicated and unless you know what you're doing it's not something you want to experiment with on your own.

The easiest thing would be to cut cardio out altogether now dropping your caloric expenditure. slighly increase carbs to bring up your total cals and build for another 4 weeks, then start 8 weeks out by dropping carbs down 3 times per week adding cardio in at 15 minutes per day...every week from there on in cardio gets increased and carbs get decreased (except for refeed meals)

I have been carb cycling for both my preps and even the offseasons and it looks like it's been working pretty well for me. i am going to try to cycle my cardio like you've suggested. Thanks so much for the advice, it's much apprecaited!


on days where I don't have enough energy I have to split the workout and finish it the next day.

I would say most mortal would....:)


The only think I think I'd add to this is don't stay lean all the time. It seems like the guys that do (natural bodybuilders) look the same year after year.

The only reason I'm trying to hold onto my condition now is because of the short time until my next contest. From my 1 show last year in Nov to July I did allow for a traditional bulk and I did end up gaining 8lbs of lean mass. I'll shoot for the same at the end of this year.

[vytis]

I'm getting my strength back a bit. Still lacking on the pressing though:

Upper Power
Incline Press - 135x12x12, 225x3, 255x4x4
Decline Press - 255x6x5x5
Lat Pulldowns - 180x12x12, 200x6, 220x6x6
BB Rows - 225x12, 335x6x6x6
Shoulder Press - 200x6, 250x6x6x6
Face Pulls - 160x12, 200x6x6x6
BB Shrugs - 335x16x16x16

Total Cardio - 24 min LISS

[vytis]

I'm 6'3" of all legs, so they're on the skinny side. Have to get them to grow. Here is what I did for legs today:

Legs & Arms Power
Single Extensions - 70x12, 90x12, 120x10, 130x10
Standing Curls - 70x12, 90x12, 105x8x8
Squats - 135x14x14, 225x6, 335x6x5x5
French Curls - 55x12, 75x10, 125x6, 145x5
CG Bench - 135x12, 225x6x6x6

Total Cardio - 20 min LISS

[vytis]

Calling all insomniacs. I've been up for the last hour....bored.....well if the pattern holds, I'll be having a migraine in the next couple of days. Yippie.....

I guess this gives me a chance to update my training from yesterday. It was cardio only:

12 HIIT Intervals + LISS
Total - 30 min

Chest and Back later today I suppose...:)

[vytis]

Chest & Back Hypertrophy
Incline Press - 135x12x12, 205x14x14
Decline Press - 225x10, 205x14x14
Incline Flyes - 30x16x16x16x16x14x14
Lat Pulldowns - 160x12x12, 200x12x12
BB Rows - 225x12, 295x12x12x12
Machine Rows - 160x14x14x14x14x14x14

Total Cardio - 24 min LISS

I decided to include a little FST style (minus a set, lol) to my hypertrophy workout today. With 30 seconds rest between sets, those final exercises had me drenched.

[Andre Gregoire]

Are you being trained by Layne?

[vytis]

Are you being trained by Layne?

No, I'm on my own. But good eye, I've basically adopted his Power/Hypertrophy split.

[vytis]

Hey guys, let me just tell you that no sleep + migraines = poor workouts....yesterday I woke up to a very bad headache. My workout must not have been Scottish because it was CRRRRRAP!

Upper Power
Military Press - 135x10, 155x10, 185x6, 205x6, 225x4
Lat Pulldowns - 180x10, 190x10, 230x7x6x6
Incline Press - 135x10, 225x4x3
Cable Rows - 220x14, 240x12x12
Decline Press - 255x5x5x5
BB Rows 225x10, 335x6x6, 315x6
BB Shrugs - 225x12, 335x12, 405x10x10

Total Cardio - 20 min LISS

My legs are still sore form the front squats on Saturday, but I'm giving it another go today. Wish me luck....

[ubcpower]

Whats your diet look like at this point bro? If you have time a quick look at a day's eating for you would be awesome
ubc

[vytis]

Whats your diet look like at this point bro? If you have time a quick look at a day's eating for you would be awesome
ubc

Right now I'm carb cycling:
3 low days - 140g
3 mid days - 235g
1 high day - 310g

Protein & fats stay consistent - 210 & 35 g/day.


The legs were still sore going into today's workout, but I trudged through:

Legs & Arms Power
Front Squats - 95x10, 115x10, 135x10, 155x8, 185x6
Squats - 225x12, 275x8, 315x6
Single Extensions - 100x8, 120x8
Standing Curls - 90x8, 110x8
Calf Raise - 315x30x30x30x30
French Curls - 55x10, 105x6, 125x8
CG Bench - 135x12, 225x6, 235x5x4

Total Cardio - 24 LISS

[Andre Gregoire]

Are you prepping for the Ottawa IDFA show in October?

How do you like the IDFA? I am getting back into competing but I thought I would go the traditional CBBF route.

Do you know if you can compete in both federations without backlash?

I think if you become pro in IDFA or any other federation the CBBF won't let you compete but besides that I don't really know.

[Hugheser]

Good to see you on the forums, going to definitely be following this Vytis

[vytis]

Are you prepping for the Ottawa IDFA show in October?

How do you like the IDFA? I am getting back into competing but I thought I would go the traditional CBBF route.

Do you know if you can compete in both federations without backlash?

I think if you become pro in IDFA or any other federation the CBBF won't let you compete but besides that I don't really know.

Right now I'm debating whether I should do the Ottawa show and the the one in Toronto the following week right now. I am still very close to my contest condition (sitting at about 7%BF right now), but I don't know whether I'd be able to make any improvements since my last show. I know that judges like to see that....I just don't want to end up coming in the same....does this make sense?

The IDFA does allow for competitors to compete in other orgs and even accept pro cards for other one I believe.


Good to see you on the forums, going to definitely be following this Vytis


Thanks. So are you logging here too. And any thoughts on the Nov show?

[vytis]

The migraines have subsided...for now....Thursday's workout was a little better:

Chest & Back
Decline Press - 135x12x12, 225x12x12x12
Incline Press - 205x12x12x12
Machine Press - 210x14x14x14
RG Pulldowns - 180x12x12, 220x6x6
1 Arm Machine Rows - 100x12, 120x12x12x12
BB Rows - 225x12, 295x10x10x10

Total Cardio - 30 min LISS

[vytis]

Workout from Friday:

Shoulders & Arms
Shoulder Press - 160x12, 180x12, 225x11x10 - A little disappointed with these. No "pop" with the presses.
Side Laterals - 35x12, 45x12, 55x12
Upright Cable Rows - 90x12, 100x12, 120x13
Face Pulls - 160x15x15x15
DB Shrugs - 105x14x14x14
Cable Curls / Rope Pressdowns (SS) - 80x12 / 100x14 - 5 sets

I'm giving DAA and Bioforge a go...let's see if I see an increase in strength and size....lord knows I could use it....

[Hugheser]

Right now I'm debating whether I should do the Ottawa show and the the one in Toronto the following week right now. I am still very close to my contest condition (sitting at about 7%BF right now), but I don't know whether I'd be able to make any improvements since my last show. I know that judges like to see that....I just don't want to end up coming in the same....does this make sense?

The IDFA does allow for competitors to compete in other orgs and even accept pro cards for other one I believe.



Thanks. So are you logging here too. And any thoughts on the Nov show?

I have been on here for a few months now. Great site. Find myself on here everyday.

I had a log up back in May

http://www.canadabodybuilding.com/forums/showthread.php?t=17862

I was thinking about the show in November but waited to long to make the decision. I am sitting at 245lbs now, about 40lbs over contest weight so wouldn't be able to make it. Going to come down and watch it though.

[Andre Gregoire]

I have been thinking of DAA for a while so I emailed WADA and CCEIS and this was there reply...



Hello Andre,

I would encourage you to forward your inquiry to WADA, the 2011 prohibited list will come out in October.

In as much as supplements, the CCES believes that the use of supplements poses an unacceptable risk for athletes and their careers. As such, the CCES recommends that athletes do not use supplements. Athletes are responsible for any prohibited substance found in their sample; this is known as strict liability. Serious sanctions may be imposed on athletes who test positive for a prohibited substance regardless of its source (e.g., supplement use).

The CCES has taken this position because there is little government regulation of the supplement industry. As a result, supplements may be inadvertently contaminated with prohibited substances, intentionally contain prohibited substances, or be mislabelled.

While the CCES does not recommend the use of supplements, we do acknowledge that many athletes choose to use them to support the nutritional demands of training and travelling. Athletes who do choose to use supplements are advised to take extensive precautions to minimize the associated risks, and to keep a record of the steps that were taken.

Recommended precautions include:
• Make a direct inquiry to the manufacturer. Get a written guarantee that the product is free of any substances on the current WADA Prohibited List.
• Ask if the manufacturer makes any products that contain prohibited substances at the plant where the supplement is produced.
• Ask if the manufacturer is prepared to stand behind their product. If not, don’t use the product.
• Select a product that has NSF Certified for Sport™ approval. To minimize the risk of inadvertent doping, this program helps athletes identify products that have been tested and certified. Go to: www.nsfsport.com.

Athletes should know that during a doping control session, the Doping Control Officer (DCO) will ask what prescription and non-prescription medications, as well as natural/nutritional supplements the athlete may have taken within the last 10 days. Athletes are strongly advised to declare all substances they may have used or consumed within that period.

The CCES Substance Classification Booklet provides:

• an up-to-date list of prescription and over-the-counter medications available in Canada; • the current WADA Prohibited List; and • other anti-doping information.

This resource is available for download at: www.cces.ca/pdfs/CCES-PUB-SubstanceClassification-E.pdf.

Please visit the CCES website for more details about supplements: http://cces.ca/forms/index.cfm?dsp=template&act=view3&template_id=152&lang=e.

Substances and methods found on the Prohibited List are typically found in medications and supplements, not in foods.

If you have any more questions, or require further clarification, please do not hesitate to submit your inquiry to WADA at: info@wada-ama.org.

Thank you,
Tala


Tala Bessette, MHK
Athlete Services Coordinator / Coordonatrice des services aux athlètes Canadian Centre for Ethics in Sport / Centre canadien pour l'éthique dans le sport 350 - 955 Green Valley Cres.
Ottawa, ON K2C 3V4
Tel / tél: 613.521.3340 ext 3246
Toll free / sans frais: 1.800.672.7775
Fax / téléc: 613.521.3134
www.cces.ca
www.truesport.ca

[vytis]

I have been on here for a few months now. Great site. Find myself on here everyday.

I had a log up back in May

http://www.canadabodybuilding.com/forums/showthread.php?t=17862

I was thinking about the show in November but waited to long to make the decision. I am sitting at 245lbs now, about 40lbs over contest weight so wouldn't be able to make it. Going to come down and watch it though.

Maybe you should set your sites on their July 2011 show then.


I have been thinking of DAA for a while so I emailed WADA and CCEIS and this was there reply...



Hello Andre,

I would encourage you to forward your inquiry to WADA, the 2011 prohibited list will come out in October.

In as much as supplements, the CCES believes that the use of supplements poses an unacceptable risk for athletes and their careers. As such, the CCES recommends that athletes do not use supplements. Athletes are responsible for any prohibited substance found in their sample; this is known as strict liability. Serious sanctions may be imposed on athletes who test positive for a prohibited substance regardless of its source (e.g., supplement use).

The CCES has taken this position because there is little government regulation of the supplement industry. As a result, supplements may be inadvertently contaminated with prohibited substances, intentionally contain prohibited substances, or be mislabelled.

While the CCES does not recommend the use of supplements, we do acknowledge that many athletes choose to use them to support the nutritional demands of training and travelling. Athletes who do choose to use supplements are advised to take extensive precautions to minimize the associated risks, and to keep a record of the steps that were taken.

Recommended precautions include:
• Make a direct inquiry to the manufacturer. Get a written guarantee that the product is free of any substances on the current WADA Prohibited List.
• Ask if the manufacturer makes any products that contain prohibited substances at the plant where the supplement is produced.
• Ask if the manufacturer is prepared to stand behind their product. If not, don’t use the product.
• Select a product that has NSF Certified for Sport™ approval. To minimize the risk of inadvertent doping, this program helps athletes identify products that have been tested and certified. Go to: www.nsfsport.com.

Athletes should know that during a doping control session, the Doping Control Officer (DCO) will ask what prescription and non-prescription medications, as well as natural/nutritional supplements the athlete may have taken within the last 10 days. Athletes are strongly advised to declare all substances they may have used or consumed within that period.

The CCES Substance Classification Booklet provides:

• an up-to-date list of prescription and over-the-counter medications available in Canada; • the current WADA Prohibited List; and • other anti-doping information.

This resource is available for download at: www.cces.ca/pdfs/CCES-PUB-SubstanceClassification-E.pdf.

Please visit the CCES website for more details about supplements: http://cces.ca/forms/index.cfm?dsp=template&act=view3&template_id=152&lang=e.

Substances and methods found on the Prohibited List are typically found in medications and supplements, not in foods.

If you have any more questions, or require further clarification, please do not hesitate to submit your inquiry to WADA at: info@wada-ama.org.

Thank you,
Tala


Tala Bessette, MHK
Athlete Services Coordinator / Coordonatrice des services aux athlètes Canadian Centre for Ethics in Sport / Centre canadien pour l'éthique dans le sport 350 - 955 Green Valley Cres.
Ottawa, ON K2C 3V4
Tel / tél: 613.521.3340 ext 3246
Toll free / sans frais: 1.800.672.7775
Fax / téléc: 613.521.3134
www.cces.ca
www.truesport.ca

Thanks for the heads up. Was your inquiry due to the fact you're thinking of competing with the IDFA?


Legs and Carbs yesterday:

Front Squats - 95x10, 115x10,135x6, 185x8, 205x6, 215x6
Leg Curs - 95x10, 120x6, 140x5x5
Squat - 275x6, 295x6
Single Extensions - 120x10, 120x12/95x10, 70x10
Calf Raise - 365x26, 385x22x22x22x22

I love cereal far too much....just saying.....

[Andre Gregoire]

I thought about the IDFA but the timing of the ottawa show isn't right for me I am too fat to be ready in 8 weeks.

I will going the CBBF route and competing next July I believe. If there are IDFA shows around june/july I may do one also.

[vytis]

I thought about the IDFA but the timing of the ottawa show isn't right for me I am too fat to be ready in 8 weeks.

I will going the CBBF route and competing next July I believe. If there are IDFA shows around june/july I may do one also.

They usually have a show in July in Toronto. It would be great to see you there.

[vytis]

So, I have finally come to the realization that I have to put my competition plans on hold for a little while. Yes, I could have dieted down for the next 8 weeks, come in pretty good condition, but, I would probably end up in the middle of the pack and come away disappointed. It's time to try to gain some size, meaning it's time to increase the cals and try to gain some much needed mass. It's just tough to see the abs disappear before my eyes....

I have as of this week gone back to my Max OT program, with an emphasis on my back right now:
Day 1 - Back
Day 2 - Chest & Delts
Day 3 - Legs
Day 4 - Back & Traps
Day 5 - Arms
Day 6&7 - Cardio (most likely HIIT)

I'll still be doing cardio on my weight training days, hovering around the 22min mark. I have also been ramping up the calories. On my weekly refeed day I am eating around 3000 calories, which for me is a lot. I guess things are working (hopefully for the better) since I am up 10 lbs from my stage weight.

Here are some highlights from my first week of Max OT:
BB Rows - 335x6
Bench Press - 275x5
Decline Press - 275x5
Front Squat - 225x5
Back Squat - 295x8

So this is the beginning of the next leg of my BBing journey. I hope you guys will follow along in what I hope will be another EPIC prep for a 2011 IDFA title, lol. Now let's get to work.

[blsmith]

You're the man with the plan, Rob. 2011 is yours for the taking. Then I will take 2012! ;) I'm with you!

[vytis]

You're the man with the plan, Rob. 2011 is yours for the taking. Then I will take 2012! ;) I'm with you!

I'm going to hold you to that Brian...:)

[vytis]

So, my second week of Max OT is well under way. So far the lifts are on the way up - bb rows at 345 for 6 and bench at 275 for 5. Unfortunately my weight and bodyfat are on the way up to. I used to have a good body.....I know, it's par for the course and a necessary evil....I have issues....

[vytis]

Legs were smashed (well it's all relative you know) yesterday. I did manage to crank out multiple sets of 225x6 with front squats. Hopefully the quads will respond.

I'm starting the day with a migraine, but I think the worst pain at 5 am is behind me. Hopefully I'll have power during my back workout. Wish me luck...

[blsmith]

Have a great night Rob! Can't wait to see what the next 16 weeks brings us!

[vytis]

Have a great night Rob! Can't wait to see what the next 16 weeks brings us!

Let's make some head turn Brian.

Right now I'm gaining weight (maybe a little too easily for my taste) and tipping the scales at around 204.

Here are some of my best lifts right now:
Bench Press - 285x5
Front Squats - 245x6, 255x4
T-Bar Rows - 215x8
EZ Bar Curls - 160x5
CG Bench - 255x7

Hopefully some of this will translate into muscle weight...

This past Saturday I had an occluded leg workout. I killed my legs with about 20 sets, mostly front squats. My best was 205x8...the quads were burning. But as always, the calves hurt the most. The pain after a set is so intense. It radiates into your feet as well.

Yesterday I trained back. My T-Bar rows went up to 215x8 which is great. I dropped the weight on the BB Rows so I could get a full 3 second contraction on the top of the movement. My best here was 255x8.

Today I'll be training chest and delts. Let's see how many reps I can crank out on the bench with 285.

Have a great one....

[vytis]

Another week of training in the books. I hope everyone had a good Thanksgiving...I love turkey....

Had a pretty decent back workout yesterday. Got a few sets of 5 plates for 6 on the T-Bar Row and 275x8 (with a full 2 second squeeze) with the BB Rows. Grow back, grow...

Chest and Delts later today...

[vytis]

I had a kind of disappointing leg workout yesterday. I was not able to fully push myself on front squats as my lower back was hurting. It's a shame that it's the limiting factor for me in terms of hitting my legs really hard. I mean, I can do a ton of extensions and curls, but the real mass comes from the heavy compund movements. I hope this gets better....


Hey, did you ever notice how nonchalant many top bodybuilders are regarding their offseason goals? They say things like, "I need to bring up my legs" or "I'm planning on putting on a solid 10-15lbs of muscle for my next contest". The thing I hate the most is that they actually do it. I guess the trick is to just say it...so in keeping with their lead...for next contest season I'm going to come in around 206 and ripped to shreds. There, that was easy. See you next year....

[vytis]

I've been checking out the Nationals coverage on MD and they had Cedric McMillan interveiwing fans....hilarious. Definitely worth checking out.

I had an epic, legendary back workout yesterday. People are composing folk songs about it already...lol. Workouts like these are a dime a dozen, but for me it was good and my back felt properly worked after it. I lowered the weight and really focused on squeezing my back for a full 2 seconds on every rep. It felt good:

T Bar Rows - 4 plates x 12
Cable Rows - 200x12
BB Rows - 225x12

Today's chest & delt workout didn't go exactly as planned. My left pec is a bit strained, so I had to ease up on the weight. I think I still got a good workout in:

Decline Press - 295x5, 225x16
Incline Press - 225x10
Shoulder Press - 220x12
Side Laterals - 55x16

Good, but not legendary...maybe next time...:)

[Hugheser]

Keep it up, my legs have been responding quite well now that I have opened the stance up and allowed the bar to rest lower on my back. Wrist wraps have allowed me to keep it there with out worrying about rolling off.

[vytis]

Keep it up, my legs have been responding quite well now that I have opened the stance up and allowed the bar to rest lower on my back. Wrist wraps have allowed me to keep it there with out worrying about rolling off.

Hey, long time. So are you doing the November show?

I've actually ditched back squats a while ago because they really aggrevate my low back. I've switched to front squats as they're a little more bearable.


I had another sleepless night. The good news is that at 4am I happened to see this on Jimmy Fallon:

http://www.youtube.com/watch?v=OD0AHkRf2FA

I've already watched this about 6 times and am not sick of it yet...