CONTEST PREP Numero Dos

[RowdyBrad]

Good luck. Following your progress.

 

[jhotsauce7]

Had an epic cheat this weekend
5 guys double cheese burger with mayo grilled onion and grilled jalapenos with a large Cajun fries and ketchup and mayo mixed togethe to dip them in, which is awesome washed it down with a barqs rootbeer and for dessert I had 16oz cake batter tcby with nerds and Oreo cookie crumbles ... Was a little bloated after but veiny as **** and woke up today shrink wrapped and about 3lb heavier at 165lb. That was my last carb meal for the week so I took advantage and hit legs today hard. Also I am up to 80 minutes of cardio daily where 2 days on 1 day off has 12 minutes of HIIT at the beginning

I plan to be down 4-6 lb from my pre cheat weight by the coming weekend.

 

[IronSoul]

Looks tasty, the food of course! Looking good jhot, keep killin it.

 

[ajdonutz]

Holy shit, 80 min cardio daily?!?!?!? **** that hahah I can barely stand 15-20 min a couple times a week.. I'm glad I burn fat plenty with out it lol, I don't plan on going over 20 min 3-5 days a week ever in my life haha, I've only hit cardio like 3, times for 15 min each this whole prep

 

[Turbolag]

Nice J!

We used to have a TCBY I loved going there!

 

[jhotsauce7]

Holy shit, 80 min cardio daily?!?!?!? **** that hahah I can barely stand 15-20 min a couple times a week.. I'm glad I burn fat plenty with out it lol, I don't plan on going over 20 min 3-5 days a week ever in my life haha, I've only hit cardio like 3, times for 15 min each this whole prep

one of the ..uh mmm .. Perks of being naturally not all that lean.

Last prep I gradually increased till I hit 60 min daily in 2 sessions so this is way more than I'm used to. It's pretty easy paced .. 60% max effort plus 12 15 second HIIT burst with 45 second recovery. More than anything it's just so fkn boring .. Lucking cardio is done in my mancave with the 55" flat screen and surround sound. I have a stairmaster pt4400 stepper with some programs .. Manual for the HIIT and advanced fat burn for my regular interval training

 

[jhotsauce7]

On account of my epic cheat meal I smashed legs (second to last leg day befor e stage) yesterday


here's how that shit went. Likely next Saturday will be a clean carb up before depleting a few more days and the carbing up fri+sat so leg workout should be strong again then


standing hamstring curls
25x10 warm up
25x10 warm up
30x10 warm up
35x10 warm up
40x10 4 seconds down working
40x10 4 seconds down working
45x10 4 seconds down working
45x10 4 seconds down working


leg press
(plates per side)
2 plates x 15 4 second down warm up
3 plates x 12 4 second down warm up
4 plates x 8 4 second down warm up
5 plates x 8 4 second down warm up
6 plates x 8 4 second down working set
7 plates x 8 4 second down working set
8 plates x 8, 6 plates x 6, 4 plates x 10 all 4 seconds down working drop set


pendulum platform 1.5 squat's


315 x 10
405 x 10
495 x 10
straight leg deadlifts
135 x 10
185 x 10
235 x 10


occluded leg extensions ( wrapped 7 out of 10 percieved tightness with inzer knee wraps high up on the quad )
40 x 15
30 sec timed pause
40 x 15
30 sec
40 x 15
30 sec
40x15
30 sec
40x65 reps challenge set .. I did a whole 5 min of cardio after this before I started to gag and get very close to spewing my lunch about the gym

 

[jhotsauce7]

Today I got my 80 minute of cardio out in one foul swoop. Was finished by 9am
did some painting up on a ladder before going to work chest and shoulders(pre pump exercises !!! Ohhhh yeayuh!!)

Started with decline dumbbells
all reps are paused for 1 sec at the bottom and not Locked at the top to keep max time under tension
warm ups
70x10
80x10
80x10
working (90 second rests between sets)
85x10
85x10
85x10
85x10

flat bench
warmups
135x8
185x8
205x8
working sets
225x8
235x8
245x8
255x6, 225x5, 135x8 drop set

90 deg bent high cable flies
20x10
25x10
30x10, 25x10, 15 x 10 drop set with 30 sec static hold at the end of the last rep

on to shoulders!!!

reverse peck deck with split sec pause and squeeze at the top of the eccentric motion
70x20
70x20
70x20
60-90 sec between sets

DB lat raises between 10-2
27.5x10, plus 6 partial reps
30x10 plus 6 partials
27.5x10 plus 6 partials
25x10 plus 6 partials

machine overhead press's - palms in
weny light on this and focused on squeezing delts inward at the top
85x 8
85x 8
85x 8

miniband spider wall crawls 75 seconds non stop
and home to mow the lawn with a non self propelled mower!!!

 

[jhotsauce7]

if my weight is down to 159-160 on Saturday when i check in i am thinking about doing a skip load. I have not done any real refeeds on this prep and am very close to my target weight-in 154.25.

last cheat was in a 45 min window and ended up being close to 500g carbs, and i baselined and have been ravenous ALL WEEK. Also was on 0 carbs this week so a mega carb load followed by a couple more depletion days, followed by a 350g carb load friday before the show of low gi carbs.

I should be able to get around 800-900g carbs down in here...

Saturday night about 11pm:

Texas French toast with real maple syrup
kid's cereal with protein powder mixed with water (strawberry Frosted Miniwheats, Fruity Pebbles)
1 large cinnamon and raisin bagel with jam and light cream cheese

Sunday:
8:30am
Texas French toast and real maple syrup
kid's cereal with protein powder mixed with water (strawberry Frosted Miniwheats and Lucky Charms)

10:30am
French toast with syrup

1pm
Texas French toast with real maple syrup
spaghetti with spaghetti sauce
kid's cereal with protein powder mixed with water (cinnamon streusel frosted Miniwheats, peanut butter Captain Crunch)

4:30pm
spaghetti with spaghetti sauce
Texas French toast with real maple syrup and blueberry syrup

8pm
2 large cinnamon and raisin bagels with light cream cheese and homemade jelly
kids cerealprotein powder mixed with water (Chocolate Marshmallow Maties and Captain Crunch Berries)

11pm
peach sorbet

 

[woodswise]

if my weight is down to 159-160 on Saturday when i check in i am thinking about doing a skip load. I have not done any real refeeds on this prep and am very close to my target weight-in 154.25.

last cheat was in a 45 min window and ended up being close to 500g carbs, and i baselined and have been ravenous ALL WEEK. Also was on 0 carbs this week so a mega carb load followed by a couple more depletion days, followed by a 350g carb load friday before the show of low gi carbs.

I should be able to get around 800-900g carbs down in here...

Saturday night about 11pm:

Texas French toast with real maple syrup
kid's cereal with protein powder mixed with water (strawberry Frosted Miniwheats, Fruity Pebbles)
1 large cinnamon and raisin bagel with jam and light cream cheese

Sunday:
8:30am
Texas French toast and real maple syrup
kid's cereal with protein powder mixed with water (strawberry Frosted Miniwheats and Lucky Charms)

10:30am
French toast with syrup

1pm
Texas French toast with real maple syrup
spaghetti with spaghetti sauce
kid's cereal with protein powder mixed with water (cinnamon streusel frosted Miniwheats, peanut butter Captain Crunch)

4:30pm
spaghetti with spaghetti sauce
Texas French toast with real maple syrup and blueberry syrup

8pm
2 large cinnamon and raisin bagels with light cream cheese and homemade jelly
kids cerealprotein powder mixed with water (Chocolate Marshmallow Maties and Captain Crunch Berries)

11pm
peach sorbet

Holy crap that's a lot of high gi carbs bro! I think if I ate one of those meals right now, I'd explode as I blasted out of ketosis!

 

[jhotsauce7]

I'm so deep in Keto right now I pissed on a Keto strip and the thing damn near turned black the purple was so dark!!

 

[jhotsauce7]

My quick calculations estimate this to put my Saturday at a 500cal surplus with 200g carbs and Sunday will be around 4200 calories with under 800 g carbs

i May scale back on this by a little... I was tight after 550 carbs in 45 min last Saturday with a TON of fats...300g total on the day, so scaling fats and protein back I think around 700-800g simple carbs will fill me out and allow me to digest well still ... I should return to baseline weight by wed/early thurs hopefully.... I was around 161-162 this am so slightly lowering sodium and increasing water a little to pull a tad bit of water as I have for the past 4 fridays to manipulate and stay drier.

basically I will let hunger dictate my refeed within reason. Very low fat content, and high gi carbos