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NJMUSCLE Tearing Down "the House" - 1/1/2007 1:31:23 PM

njmuscle66

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Well it starts today Eight weeks of total dedication and focus. It seems like for me I need a goal to drive me to a given result. Back in April it was my return to competitive bodybuilding and within eight weeks I was able to drop from around 221 to 193 and win a bodybuilding show after a five year hiatus. Since that time I have been training but my nutrition has been sporadic and the drive just hasnt been there-IT IS NOW!

Now the goal is to totally transform my physigue in front of the entire bb.com community and WIN BEAT THE HOUSE.

Supplement Stack
Haladrol Liquid Gels w/ Activate (just because)-Eight weeks
BCAA
Xcced
Replenish
Sustain shakes 2 shakes per day (3 scoops per shake)
4 weeks of Melting Point/Basic Cuts
4 weeks of Scorch/Diacana

Nutrition
Meal 1-Eight eggwhites 1 cup oats
Meal 2-3 sccops Sustain in water
Meal 3 8 oz chicken, 1 cup brown rice or small yam, 1 cup vegtables
Meal 4 8 oz chicken, 1 cup brown rice or small yam, 1 cup vegtables
Preworkout Xceed w/ BCAAs
Post workout Replensih
Meal 5-8 oz chicken, large salad
Meal 6 3 sccops Sustain or eight eggwhites.

********** If necesary I will throw in a higher carb day with several servings of Vitagro but that will be as needed. I will also have an occasional steak, fish, etc..............However the next eight weeks is not about enjoying food. It is about fueling my body in order to achieve the results I want. This is Game on and I am giving it all i got

"Nothing tastes as good as being fit feels" is my motto

Training Split
Push/ Pull Split 2 days on 1 off
Since this is a cutting program I want higher fregruency so the traditional bodypart split (1 bodypart per day) is not conducive to the results i want. Cardio will be on an as needed basis.

Presently sitting at around 230 with an approximating 16% bodyfat

Expectation is to reduce bodyfat to 8%

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RE: NJMUSCLE Tearing Down "the House" - 1/1/2007 1:50:12 PM

rippedchick

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Good luck buddy. But not too much luck, because I want to win... Smile

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Day 1 Down - 1/1/2007 7:00:48 PM

njmuscle66

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Nutrition was spot on
Meal 1-Eight eggwhites 1 cup oats
Meal 2-3 sccops Sustain in water
Meal 3 8 oz chicken, 1 cup brown rice or small yam, 1 cup vegtables
Meal 4 8 oz chicken, 1 cup brown rice or small yam, 1 cup vegtables
Preworkout Xceed w/ BCAAs
Post workout Replensih
Meal 5-8 oz chicken, large salad
Meal 6 3 sccops Sustain

Had my first serving of Replenish today and it is EXCELLENT. Watermelon taste I really enjoyed. A little bit of foam when i used my blender so might stick to the shaker bottle but this is a staple for me PWO

Training
Back and Shoulders today
Wont get into the entire workout but the focus and desire is there. Going for the extra rep and training intensity was high.

Supplements
Melting Point and Basic Cuts 2 serving of each.
Xceed before my workout.

WIll be starting the HLG later on in the week

1 day in the bag-55 more to go. There will be no deviation. 100% Effort

I am TAKING IT TO THE HOUSE each and every day for the next eight weeks

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RE: Day 1 Down - 1/2/2007 9:39:50 PM

njmuscle66

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Another perfect eating day
Egg whites and Oats
Chicken and Rice Twice
Sustain shakes Twice
Replenish PWO
BCAA, Xcced and Whey Isolate Preworkout

3 servings of Melting Point and Basic Cuts

Replenish I used a Blender Bottle for and was less foamy liked it better

The workout
Chest Arms

Bench Press4 sets of 8-10 @ 250
Incline Flyes 3 sets of 10-12 @ 55
Cable Crossovers 3 sets of 10-12 @ 60
Dips -2 sets to Failure w/ bodyweight

Close Grips 4 sets of 8-10 @225
Rope Pushdowns 3 sets of 10-12 @ 80
DB Kickbacks 3 sets of 15 @30
One Arm Machine Preacher Curls 3 sets of 10 @ 60
Concentration Curls 3 sets of 12 @ 30

One take home point already after viewing my before pics is once I achieve my goal of single digit bodyfat I MUST MAINTAIN IT. As a competitive bodybuilder I have no execuse for allowing my body to get where it is other than pure laziness. Rather than focusing on a particular contest or looking great for one damn day, I must focus on maintaining a good shape year round. After my last show I told myself I was going to keep my bodyfat in check, do cardio in the off season. I did none of that and I am paying the price for it now.

The plan is after completing the 8 weeks to continue another eight weeks and hit a show in early May. Maintain for the month of June. July and August kick it into gear again for several shows in August.

Additional Notes
Starting weight is 226
Waist 38
Arms 17
Chest 44

< Message edited by njmuscle66 -- 1/2/2007 9:41:32 PM >

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RE: Day 1 Down - 1/5/2007 8:17:50 AM

njmuscle66

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Racked Deadlifts-
5 sets of 5 at 405. I was stoked. Most I have ever done. I guess it was a day or PR’s
**** I took a video of the last set which hopefully I can get up tomorrow
Lat Pulldowns-4 sets of 10-12 Selectroized Machine #12
Dickerson (Straight Arm Pulldowns) which I really like for detail work
Close Grip Pulldowns

Shoulders
Machine Shoulder Press-Entire Stack 4 sets of 8-10
Side Lateral Raises 3 sets of 12 @25. I go lighter than most on this exercise and really focus on form and constant tension on the muscle
******** I also dont do alot of exercises for shoulders since I feel they get enough work on a heavy chest day.

Would have trained traps if I didnt deadlift. I alternate deads and rows each back day.

15 minutes of Ellipitical to finish up

Was goofing around on the preacher curl and figured I give you guys a shot:

Nutrition has been right on. Down three lbs since Monday but that might be from not enough water, etc................I will just check my weight every monday

Legs Tomorrow-skipped a leg workout since my knee was a little tweaked for some reason

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

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< Message edited by njmuscle66 -- 1/5/2007 3:13:50 PM >

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RE: Day 1 Down - 2/4/2007 9:51:31 PM

njmuscle66

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My apologies for not being dilligent in updating this. I will do better in the future
Highlights
I am down 18 lbs in 5 weeks with what I hope is little LBM loss.
Dropped Melting Point after 4 weeks and replaced it with Man Scorch with I like alot
The taste of Sustain and Replensih are keeping my sane during this self deprivation

One i took 1/8

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< Message edited by njmuscle66 -- 2/4/2007 9:55:24 PM >

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RE: Day 1 Down - 2/4/2007 9:56:13 PM

njmuscle66

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Any approximately 4 weeks later

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RE: Day 1 Down - 2/5/2007 7:52:09 AM

njmuscle66

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Comparison shot over the first five weeks

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RE: Day 1 Down - 2/5/2007 7:55:38 AM

kubakuba

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the halodrol + activate should be an awesome stack, pretty much the same as mine. Stay motivated and keep on keepin on! GL

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RE: Day 1 Down - 2/5/2007 8:15:25 AM

IBendBarbells

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quote:

ORIGINAL: njmuscle66

Racked Deadlifts-
5 sets of 5 at 405. I was stoked. Most I have ever done. I guess it was a day or PR’s
**** I took a video of the last set which hopefully I can get up tomorrow
Lat Pulldowns-4 sets of 10-12 Selectroized Machine #12
Dickerson (Straight Arm Pulldowns) which I really like for detail work
Close Grip Pulldowns

Shoulders
Machine Shoulder Press-Entire Stack 4 sets of 8-10
Side Lateral Raises 3 sets of 12 @25. I go lighter than most on this exercise and really focus on form and constant tension on the muscle
******** I also dont do alot of exercises for shoulders since I feel they get enough work on a heavy chest day.

Would have trained traps if I didnt deadlift. I alternate deads and rows each back day.

15 minutes of Ellipitical to finish up

Was goofing around on the preacher curl and figured I give you guys a shot:

Nutrition has been right on. Down three lbs since Monday but that might be from not enough water, etc................I will just check my weight every monday

Legs Tomorrow-skipped a leg workout since my knee was a little tweaked for some reason

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

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Pretty cool video man... I have thought about doing deads like that... is that better for your lower back doing the rack deads a little elevated like that... I usually do that to get into position for my shoulder shrugs... I just got some wrists straps so i have been having fun with them! :)

I wouldnt mind trying some deads from a little more elevated position.

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RE: Day 1 Down - 2/5/2007 12:24:24 PM

grantoiz

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yh good video nice form, but why the racks instead of normal deads?

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NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 450 lbs

barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB

close grip bench press : 235 * 4

squat : 315 ! :@

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RE: Day 1 Down - 2/5/2007 12:29:41 PM

njmuscle66

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quote:

ORIGINAL: grantoiz

yh good video nice form, but why the racks instead of normal deads?

no real reason. Typically I pull from the floor but that day the lower back was feeling a tad out of wack

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RE: NJMUSCLE Tearing Down "the House" - 2/5/2007 12:32:18 PM

IBendBarbells

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quote:

Haladrol Liquid Gels w/ Activate (just because)-Eight weeks

Isnt that methlyated also?... I dont know much about holadrol... you can take that for 8 weeks?

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RE: NJMUSCLE Tearing Down "the House" - 2/5/2007 12:42:52 PM

njmuscle66

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quote:

ORIGINAL: IBendBarbells

quote:

Haladrol Liquid Gels w/ Activate (just because)-Eight weeks

Isnt that methlyated also?... I dont know much about holadrol... you can take that for 8 weeks?

not the prosteroid that Gaspari use to put out.

http://gasparinutrition.com/products/halodrol-liquigels-/index.php

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RE: NJMUSCLE Tearing Down "the House" - 2/5/2007 2:51:18 PM

caffeineaddict

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Good video. I noticed you use an overhand grip w/both palms facing you instead of 1 away. Is there any reason for that?

I need to find a faster way to do deads. I do about 3-4 secs on the negative b/c i don't want to slam my plates into the concrete ground. I want to try to improve my timing like yours. The slow negatives really take a lot out of me.

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RE: NJMUSCLE Tearing Down "the House" - 2/5/2007 5:46:14 PM

njmuscle66

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quote:

ORIGINAL: caffeineaddict

Good video. I noticed you use an overhand grip w/both palms facing you instead of 1 away. Is there any reason for that?

I need to find a faster way to do deads. I do about 3-4 secs on the negative b/c i don't want to slam my plates into the concrete ground. I want to try to improve my timing like yours. The slow negatives really take a lot out of me.

I use wraps and consider myself more of a bodybuilder than powerlifter so grip strength is not an issue with me. If I was looking to compete as a powerlifter i would go over/under. You really need to explode throught the lift and thrust your pevis forward at the end. As I was told from a World Powerlifting Champion in the gym one day- You need to F**K the bar. Needless to say with his advice I pulled about 50 lbs more than I ever had previously

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RE: NJMUSCLE Tearing Down "the House" - 2/11/2007 1:44:10 PM

njmuscle66

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Well folks today marks the end of week six. Weighing 202 this morning so that makes a total of 24 lbs in 6 weeks. I am pleased with that. Also feel between the Haladrol Liquid Gels, Activate and consistent use of Xceed and Xtend pre/post workout, I have kept much of my lean body mass. Though due to the calorie restirctions I probably lost some. Don't really have access to calipers on a consistent basis in order to track it more efffectively.

Today was chest and arms so figured I would post some pics up. Going to really be busting my ass this week since the last week is all about manipulating water and effectively carbing up. I will lay out the final two weeks tomorrow.

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RE: NJMUSCLE Tearing Down "the House" - 2/11/2007 1:45:10 PM

njmuscle66

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biceps

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RE: NJMUSCLE Tearing Down "the House" - 2/11/2007 6:52:46 PM

gzinkl

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24 lbs in 6 weeks! Holy mother . . . !!!!!

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RE: NJMUSCLE Tearing Down "the House" - 2/11/2007 7:05:55 PM

njmuscle66

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Well I was probably a good 6 lbs over than my usual off season weight- far too many double cheseburgers. so lets just say 20 lbs in 6 weeks LOL.

Melting Point and Basic Cuts is a great fat loss stack. And I am liking the Scorch by Man as well.

Replenish and Sustain are not only great formulas but taste good and satisfy any craving for sweets I might get.

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