CONTEST PREP Numero Dos

[Warrior45]

Way too early for letro at this point unless you have gyno. Focus on the diet and meal prep....you got this!

 

[jhotsauce7]

I didn't mean for right now... Seen people use it from 6 or 4 weeks out to help get dry

 

[jhotsauce7]

twisted my ankle something fierce last weekend but it didn't stop me from getting through all my workouts and cardio. wearing an ankle support called a Rocketsock by Donjoy right now for some extra support.... smashed legs last night.

I did what is considered a secondary leg day but I fired through it as my primary day, giving the CNS a rest a bit:

Hamstring seated curls
100x10
100x10
90x10
90x10
80x10
70x10
70x10

Adductor machine to activate Adductors pre-explosive squat
170x20
190x20
210x20
210x15

Back Squats

135x10 warm up
185x10 warm up
225x6
275x6
315x6
365x6
All explosive reps. Wore belt for last 2 sets, and knee wraps for 365

finished on a machine leg press
270x20
210x20
190x20
170x20

60 second rest periods between these sets.

abductor to help with leg sweep and squat strength out of the bottom.

90x20
90x20
90x20

still on 6 days of cardio and high fat low carb .. non fiberous carbs is at about 70g, fats are around 144-150g daily

weight is down 6 lb since the beginning of prep. I am using clen at a moderate dosage for a few weeks at 60mcg.

 

[jhotsauce7]

Update.. Weight down a tiny smidge from last week but def looking leaner and leaner. I am tossing up another back relaxed ... I will get some other poses up in the coming weeks but back was something I focused on bringing up in the off season and plan on developing right into the show


had a refeed tonight .. Unmeasured
i was at a Wedding and had all sorts of goodies... Bruschetta, artichoke dip, cheeses, pulled pork with plantain chips and for dinner I had slow cooked short ribs and sweet potatos with lots of bread and a Caesar salad


Cardio is bumped to 7 days a week at 45 min a shot
my legs are getting into proper conditioning sooner than they did on my last prep which I am happy with

 

[jhotsauce7]

Gained 2.2lb off the refeed but my guess is partly that that food was hella salty and I haven't been salting anything at this time so some water retention is expected

10 weeks out now and at 6 weeks I will throw in winny proviron and mast and at 4 weeks I will switch from test e/c to acetate/base via dermals and switch from Adex to exemestane

 

[gotclen]

Easy on the re feeds like you just had. I assume sodium over load added the weight.
cheat meal is just that a meal. Not in excess.
As for keeping dry keep that water near or around 2 gallon a day. You should wake up some wwhat dry each and every morning. The Aromasin is a great product. Letro is very harsh on the lipids. So, wait to 3 or 4 weeks out.

i would rather run with out test last 5 or 6 weeks. Keeping winny and masteron in. Plus the anavar and antiE.
high water you should really start to get dry then. If you run anything that keeps your estrogen up that will kkeep you battling the water. Control estrogen means you control the water iissues.
good luck
gc

 

[jhotsauce7]

Sodium maybe some, but most would have been in glycogen. I am very low carb right now brother, around 70g and high fats so the couple lb will be gone as soon as stores are depleted. I pulled 2 meals out of my regular diet to allow for the refeed ( creating a calorie surplus still) to fuel metabolism. I am rather well studied in the way of preemptive refeeds vs carb ups and have been utilizing them effectively for a few years

 

[jhotsauce7]

Also that was my first refeed in six weeks and it was needed both metabolically and phychologically

 

[gotclen]

Looks like you did everything right on the refeed. Pulling the meals ws perfect.
NO question when you start to hit the wall on low carb meal plans you have to have a carb reload day.
Other wise you will feel like someone pulled the plug and just like shit. Was you mind more clear after the refeed?
I get to the point where I'm hitting the wall very depleted. When I know it but dont admit it the wife sits my ass down infront of a home made pizza and a pop and tells me to eat. No shit. She sees it weeks before I admit it.
Works every time. I stay in a depleted state for the most part. Then contest week I load starting on Tuesday 600 grams wed 600 grams thrus 400 grams. friday 200grams and Sat I'm full as F*** and very very dry.
love the process. I just need to find a less depleted state to stay in.
Keep on rocking that prep.

 

[jhotsauce7]

Yesterday: chest assault
db incline press
60 x 8 warm up
75X8 warm ip
85x8 warm up
95x8
100x8
110x8

incline bb - no lock outs
185x6
205x6
225x6
225x6
245x6

chest triset (hammer smith isolat chest press, parallel DB press, deficit push-ups)

finished with three trisets of this which was sets of 8 reps and last sets were failure

 

[jhotsauce7]

Shoulders smashed today

superset DB raises, DB press
20x12 reps raises
85x8 DB press
20x12 raises
85x8 DB press
20x12 raises
90x8 DB press
15x12 raises
95x8 DB press

Reverse pec deck
set 1: 15 reps with 1 sec pause at fully extended
set2: 15 reps same as before plus 10 partials
set3: 15 reps same, plus 15 partials
set4: same plus 20 partials

wall banded spider crawl to finish for 2 sets to failure ~1 min each
can barely hold my phone up to type this

 

[jhotsauce7]

Updated plan:

weeks 15-5 Test E 250mg/ew
weeks 15-5 Test C 400/ew
weeks 6-1 Mast Prop 500mg/ew
weeks 6-1 TNE Transdermal 200mg/Ed
weeks 6-1 75mg Winny ed
weeks 5-1 Tren Ace 200mg ew
weeks 10-2 50mcg T3
weeks 2-1 75mcg T3
weeks 12-8, 6-1 Clen up to 120mcg
Last couple days 25-50 mg Hctz Ed