Coneytt (again)

[coneytt]

Sup guys, here  am journal #3, and done spinning my wheels. In journal 1, I lost over 50lbs, and went from 340 to 290-292. Journal #2 I hovered around 294, losing bf but adding some muscle. Also in J#2, I found the diet that I believe will take me to the top.

So this journal will be the third part of my trilogy.
My diet is good:
Meal 1 (0800-0900)
6 egg whites and oatmeal protein shake (2 scoops) Trib

Meal 2 (1030-1130)
Protein shake (2 scoops) vitamins

Meal 3 (1230-1330)
Chicken breast, Protein Shake (2 scoops), Lipo 6

Meal 4 (1500-1600)

Tuna, Protein shake (2 scoops) Trib

Meal 5 (1730-1830)
Chicken breast and 1 cup of rice/ Sweet Potato

Meal 6 (2000-2100)
Chicken breast Protein shake (2 scoops), Lipo 6

Meal 7 (2300-2400)
Cassin Protein shake (2 scoops) ZMA

My training is good:
Legs
BB Squats                4 x 10
Front Squats      4 x 10
Leg Press                4 x 15
Stiff Leg deads       3 x 12
Leg Extension         4 x 20
Leg Curls                3 x 15
Seated Calf             4 x 25
Cardio              20 min (cross country machine)

Chest/ Tri’s
Smith Incline Press      4 x 12
DB Press               3 x 15
Decline Flyes            4 x 12
Decline Press         4 x 12
Pec Dec         4 x →  till failure (drop set)
Skulls              4 x 12
Seat Tri ext             4 x 15
Rv cable press downs   4 x 15
Dips SS/               3 x 10
Abs                   4 x 25
Cardio               20 min (cross country machine)

Back/ Bi’s
Chins                   3 x 10
Dead lifts              3 x 20
Lat pull down            4 x 15
Seated rows             4 x 15 (straight bar/ over hand)
Rows            4 x 12 (t-bar, 1 arm db, incline db, bb )
Barbell curl             4 x 15
Hammers             4 x 15
Seated incline curl          4 x 15 (last drop set)
Seated Calf            4 x 25
Cardio               20 min (cross country machine)

Shoulders
Smith press             4 x 15
Arnold press SS/         3 x 15
Bent over flyes          4 x 12
Shrugs SS/            4 x 15
Front plate rs         4 x 12
Up rows SS/            4 x 12
Rv Cross over          4 x 12
Machn. Side raises   4 x 12
Machine Crunch       4 x 15
Trunk twist         4 x 15
Leg raises         4 x 10
Cardio               20 min (cross country machine)

I'm set. I posted a pic of me that really made reality set in. I see myself very different than that of the camera, and it's about time that how I see myself matches the camera.

My goal is to not only show up, but to win the Wisconsin Naturals (April 2009), in 47 weeks. I want to remove the keg I carry and trade it in for a six pak.

So join me on my journey. 
 

[p.s.]

Ok so 31 sets for shoulders and only 18 sets for back and 16 for quads?!? Time for a few changes wee one. Drop the front raises from shoulders (you get enough anterior delt with all the pressing you do), move shrugs to back day (traps are part of the back not the shoulders/delts), increase your deads to 4-5 sets, and move biceps to shoulder day.

Now for quads all in all they're ok but could use a bit more volume IE increase the sets for leg press, squats, and front squats by one set each, add in one more hammy exercise for high reps and another 3 sets (remember you want to keep the sets at a two to one ratio between quads and hammies). I would also suggest that you do all your leg curl work first as this will not affect your ability to train quads effectively, and add in the SLDs towards the end of the workout.

As for the diet you ARE taking in EFAs RIGHT?!?! If not get on 'em! Use flax oil and stay away from those useless caps as they are WAYYYYY to expensive, so just buy flax oil and add it to your shakes.

[coneytt]

Hey PS,

I think I pposted the wrong workout. I posted the old one from my computer minus the changes we made in the old tread.

However, I printed out the one with changes from the old tread.

[Jack Tragic]

I still think that you are doing great Theo. We all have our own little training scheds., that work for us as individuals. ps stated what he feels would work for you...for me...this training plan would never work! Nothing against ps here, just that I have tried many, many different training programs/routiens over the last 31 years... And for me for the last 3+ years, this is what really worked for ME...I obtained ALL the results that I had wanted. Mass, hardness, definition and strength. And still growing/changing!

        D1) Chest/back/Abs/Calves
        D3) Delts/traps/Abs/Calves
        D5) Bi's/Tri's/Abs/Calves.(forearms when needed on this day)
        D7)Quads/Hams/Abs/Calves
              *You noticed that I hit Abs and Calves on every workout as by doing this, I have brought BOTH groups up markedly in a considerabally short period of time.
               *20 minutes cardio after all workouts. More when needed.

       My "off training" days come as needed as well. As my training style is more of a "heavy" powerlifting/BB'ing style, I let my body dictate when I need more than 1 day off between training sessions because I just "feel" it. "It" being the point of over-training. You always want to stop just short of this. Most folks have no idea when or how this feels. This is aquired knowledge over time. No one can teach you this...but you WILL know it in time. Doing great Theo! Talk to you soon bro!   J.

            ps...I train traps along with delts because when doing "back" work (bentover rows, etc), anything more then a 90* angle from flat will bring your rear delts AND your traps into play...

[Bad Bob]

Believe in Yourself.

[coneytt]

Thanks guys for your response and support. I've been getting in and kinda doing some experimenting in regards to work for my body.

I haven't been getting cardio in as much as I should because my workouts are literally kicking my butt and I leave the gym trembling like a little b***h. So I feel if I did cardio immediately after a grueling beat down like that, it would do more harm than good.

Seeing that I will not have the time to do two-a-days until September, I am kinda only doing cardio maybe 3 days a week. But remember, my job is more than just patrolling. I am out of my squad walking, climbing stairs and all kinds of stuff. So I am active throughout the day.

Furthermore, my furnace is burning like crazy. I am dripping all the time, which I guess is a good thing. I find myself still enjoying chicken breast, even after close to 2 months of eating boobies 90% of the time.

My strength is still rising, I am able to do seated overhead press of 185 for reps, which is great for me. I am able to get in  8 solid dead hang pull-ups too (meaning coming from the a locked out position to my chin breaking the plank of the bar then back down to the locked out position).   

So, so far so good.

I'll holla

[coneytt]

So I was lifting with a buddy from work and he was saying like, damn dude you are strong.. I really don't see my self as being strong. We hit a little bit of everything, bench 135 for 30 reps, shld press 135 20 reps, bent bb rows 225 15 reps, dead lifts 225 20 reps.

Those numbers are moderate, but no where near as good as those of the likes of PS, Jack, Levrone, etc.

Furthermore, my Chief of my department came up to me and was like "man u are a big mofo, I'd hate to be the guy to piss you off." These types of comments in a bb world are great, but it pisses me off because in this line of work I pride myself off of being a to decentralize a situation by talking, and letting physical force be an alternative. (So speak first, whoop ass second).

Then today, a guy I work with said, "damn man, everytime I see you, u look like you are leaning out more and more. April right?"

I was like April? He said "yeah, by April if you stay on this track you will be a lean and big mofo." I never told this guy my goals. He is a trainer in Mui Tai and strength and conditioning. We talked for a bit and that's when I toild him bout my goal of the naturals.

I then showed him my diet and he told me I am going to increase lean muscle, but not lose weight off of a diet like that. I asked him why, he said because what I am putting in my body are not balanced enough. He wrote this on my plan and told me to try this diet:

Breakfats
6 eggs
oatmeal

2 hours later
Protein shake

2 hours later
tuna
sm yam/ sweet potatoe

2 hours later
protein shake

2 hours later
chicken breast/ fish/ steak
green leafy veggie

2 hours later
chicken breast
apple

before bed a shake   

Well it looked similar, but it added some more carbs, ie veggie/ fruit.

However, you guys are the experts in show prepping, so I will follow your leadership.

Bottomline, the moral of this post is "People are going to say stupid shit, it's up to you how u accept it or disregard it"

Coneytt

[p.s.]

There's nothing wrong with green leafy veggies (broccoli etc) as it is not likely to be stored or used as other carbs would be utilized, and roughage is always a good thing. Any other carbs oats, yams etc should be kept to a minimum and only eaten post workout or first thing in the AM, and as one gets closer to a contest they may get dropped right from the diet.

Now fats/EFAs which he doesn't appear to include is of high importance when one is getting lean for a show, as fats are essential for over all health as well as energy. Always remember that protein and fats are essential and carbs are at best conditionally essential IE high energy aerobic athletes like long distance runners, tri-athletes, tennis players etc would need carbs, but anaerobic athletes like BBs, weight lifters etc not so much if at all.

[Bad Bob]

"I pride myself off of being a to decentralize a situation by talking, and letting physical force be an alternative."

... and that's a GOOD thing, C. Don't worry about it if people in your line of work compliment you that way. They know what the drill is. Your size.... your physical presence, will get most turds attention, giving you time to work thru the situation with words. Safety first, man!

[p.s.]

"I pride myself off of being a to decentralize a situation by talking, and letting physical force be an alternative."

... and that's a GOOD thing, C. Don't worry about it if people in your line of work compliment you that way. They know what the drill is. Your size.... your physical presence, will get most turds attention, giving you time to work thru the situation with words. Safety first, man!

Presence is a big factor in my line of work as well and very very seldom have I ever had to do much more than raise my voice in the last 20 years of being a corrections officer. So really Theo don't worry about how you're size is perceived by your coworkers, but definately your size/presence is an attribute in most situations and will get a persons attention so that you can then verbalize/discuss the issue at hand.

[coneytt]

Hey guys, my calculations were way off. April 25th, 2009 is only 38.

Holy Crap!!

[Jack Tragic]

So I was lifting with a buddy from work and he was saying like, damn dude you are strong.. I really don't see my self as being strong. We hit a little bit of everything, bench 135 for 30 reps, shld press 135 20 reps, bent bb rows 225 15 reps, dead lifts 225 20 reps.

Those numbers are moderate, but no where near as good as those of the likes of PS, Jack, Levrone, etc.

Furthermore, my Chief of my department came up to me and was like "man u are a big mofo, I'd hate to be the guy to piss you off." These types of comments in a bb world are great, but it pisses me off because in this line of work I pride myself off of being a to decentralize a situation by talking, and letting physical force be an alternative. (So speak first, whoop ass second).

Then today, a guy I work with said, "damn man, everytime I see you, u look like you are leaning out more and more. April right?"

I was like April? He said "yeah, by April if you stay on this track you will be a lean and big mofo." I never told this guy my goals. He is a trainer in Mui Tai and strength and conditioning. We talked for a bit and that's when I toild him bout my goal of the naturals.

I then showed him my diet and he told me I am going to increase lean muscle, but not lose weight off of a diet like that. I asked him why, he said because what I am putting in my body are not balanced enough. He wrote this on my plan and told me to try this diet:

Breakfats
6 eggs
oatmeal

2 hours later
Protein shake

2 hours later
tuna
sm yam/ sweet potatoe

2 hours later
protein shake

2 hours later
chicken breast/ fish/ steak
green leafy veggie

2 hours later
chicken breast
apple

before bed a shake   

Well it looked similar, but it added some more carbs, ie veggie/ fruit.

However, you guys are the experts in show prepping, so I will follow your leadership.

Bottomline, the moral of this post is "People are going to say stupid shit, it's up to you how u accept it or disregard it"

Coneytt

 ...WOW! Hi Theo! Kicking butt as usual aint'cha'now brother? As far as the Mui tai guys comment...as you gain muscle you will of course more than likely GAIN weight! AS MUSCLE is HEAVIER THAN fat...so do not let the weight scale be your only guide...the mirror does not lie as they say...count on this moreso. aND ALSO AS YOU ALREADY KNOW...THE MORE LEAN MUSCLE your frame contains, the higher your metabolism will be...the higher your metabolism is, the leaner your body (in the long-run) will be...and as far as the slight diet change that was suggested goes...more veggies is OK in my book as long as they are "green" ones!
                     And fruit...I say NO WAY unless no less than 30 mins. post workout. as this will cause an insulin spike and ultimately cause stored B/F! Save the fruit for the day OF the competition. A pre-show boost at 60-30-and 5 minutes out! imo...other than that just stick to the "low" GI carbs when training (yams, brown rice, pasta and oats)
        And as far as the whole "amount of weight used per set/rep" goes...everyone has a different "average" or comfort zone and we are all where we need to be at the moment. We will all push ourselves to go beyond this point over and over again and again...it NEVER ends! It is a slow and painfull process. Train safe and in "your" comfort zone.
 And unless you are at the moment doing power-lifting exclusively...max reps are really NOT that important as this should be reserved for off season training only and deffinately NOT pre-contest!  Keep up the great work Theo!

[p.s.]

I fully agree with JT on this as well, as I did write a post in regards to this diet change as well. Remember other sports have different nutrient requirements, and what we are outlining here is BBing specific and not meant for ninjas....

[coneytt]

Ninjas, HA Ha HA

Man you guys amaze me. Hey JT, I have been avoiding the scale like crazy. I can feel myself still adding muscle, and I have a constant pump all the time too (maybe due to creatine). Furthermore, the scale is a tricky little thing.

I stop looking at the scale because the picture I posted told it all. I am carrying ALOT of BF and I know this so the scale will only kick me in the balls and injury me mentally. So I follow the mirror and my clothes (most of all my uniform).

Thanks for the encouraging words, I'lll holla.

-Theo

[coneytt]

Dude,

I have been busting my az for the past 3.5 weeks, dieting strict. Looked in the mirror kinda feeling funny, and didn't notice nothing unusual. Stepped on the scale, 301. Now in 3 weeks of pur dieting like above, I went from 294 to 301.

I know it wasn't retention weight picked up throughout the day because I weighed myself early in the morning. Things are not going the way I planned, I am suppose to be sitting at like 281-284 now, with a 42in waist. However I am 301, 43 waist and not losing bf but just packing on more muscle.

WTF!

I know I am not going to hit my target, something is off in my diet, after that initial 50ish pound lost, I platued and is very dam pissed off. I have been strict with no off days nore cheat days and this is bullshit

(SMACK- from PS)

Thanks, PS I need to be smaked and told to calm down. 

Okay for real, I am pissed off, (in a calm tone) I think I need to balance my diet out. the high protein low carb thing isn't working.

I have a slow metabolism, I pack on size (bf and muscle) really easy. I lose easy usually but this time things are different. I am not sure how I can lean out. F*** the competition, I am just tired of being a fatazz.

HELP!!!!!!!!!!!!!!!!!!111