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RickRock's precontest SHREDDER with MR Supps and Transdermal Tren/winny!!

RickRock13

RickRock13

Da Pope
Platinum
I've finally come to the point in my physique that I would like to step on the stage and see how I can measure up against the competition, so I am putting all chips on the table and laying it all out there from now up until the show.

For my first show, I really wanted to do male physique for a few reasons. First of all, the prep will be easier since the goal in MPD is to have the best aesthetic look possible, instead of being the biggest and leanest like in bodybuilding. It is actually more of the look I go for anyways, so I think it will be a great fit for me. Secondly, it will help to get a feel for the stage to see how I want to proceed with my competitive future. I will just have to come out on the stage and do a few quarter turns and be done instead of putting together an entire posing routine with music. I feel I have a Rey good shot at doing well in this division, provided I go in with the right conditioning on show day.

I'm sitting at [email protected]% bodyfat right now, but I won't put a lot of emphasis on either one during this log, but more emphasis on the mirror, since there is no weight class I have to worry about. I will still mention my weight and check bodyfat weekly to update everyone, but I will be going for a specific look and that is the goal. I don't have far to go, and think I will look very good on stage at a full and dehydrated 5% or so. There will be a lot of adjustments with diet as I go along, I'm sure. I only need to drop a couple pounds of bodyfat over the next 6 weeks, so we will call this a recomp of sorts, though shredding is still the primary goal.

The show is on March 30th, so just under 6 weeks from now. I've already been prepping for a few weeks, but I will be turning it up a notch with some nice "additions" to help me along the way.

CYCLE:I have been on test for about 12 weeks now, and have lowered the dose down to 350mg/wk a couple weeks ago from the 500 I was running. I originally was going to end my cycle after 12 weeks, but it will obviously be extended because of the show now to pretty much make an 18 week cycle. I will stay with the test at 350 or even a little lower (depending on water retention, etc.)

Along with the test I will be running:

Helladrol: 100/100/100/125/125/125
Katanadrol V3.0: 0/0/4/4/4/4 (caps per day)
Venom transdermal Tren: 0.75-1ml twice per day (50mg of Tren per ml)
Venom Winny: 0.5ml twice per day (50mg of Winny per ml)


I will also be using some other things to help shred up even more during cycle as well:

Sarmssearch GW-50: 20mg per day
Albuterol: 12-16mg on cardio/rest days (3 doses of 4-6mg)
Need2slin: 1-2 caps before meals with carbs (workout days)
N2burn: 2 caps pre-fasted cardio
Formastanozol: 5 pumps twice per day
Raspberry Ketones
NTBM Thiomucase: starting 2 weeks before show to tighten the skin and remove water

Other supports:

Caber: 0.5mg twice per week
N2guard
HCGenerate
Creatine
LCLT


DIET: I will still be following my intermittent fasting protocol that has been so good to me consisting of a 16 hour fast per day with an 8 hour feeding window. All training is done fasted with BCAAs taken before and after workout and every two hours after before breaking fast.

Workout days (M,W,F): 2500-2800 cals/250-300g protein/200g carbs per day
Cardio/rest days (Tues,Thurs,Sat,Sun): 1800-2k cals/200-250g protein/50-75g carbs per day

TRAINING: I have been doing DC Training for about 9 months now, and absolutely love it. So, I will continue to do DC throughout this, as it has given me unparalleled strength to any other program since starting it.

For those not familiar with it. It is basically one exercise per body part on each workout. That exercise is performed as a rest, pause set by doing 7-10 reps to failure, resting 20-30 seconds, doing 3-4 more reps to failure, resting another 20-30 seconds, then doing 1-2 final reps to failure. If t any time you exceed the rep range, you go up in weight the next workout. No matter what, every workouts goal is to beat the one before it with progression in strength throughout.

Immediately following the exercise and extreme strength is done to fully extend and stretch the fascia for a full 60-90 seconds to allow further growth.

M,W,F are my workout days where DC will be performed. The other 4 days of the week will be cardio or rest, though right now im not planning any rest days during this prep.



I plan to update this and be as detailed as I can, so I hope you all will join me! I will try and get some pics of my current state up soon, and give progress pics at least bi-weekly.

ITS TIME FOR RICK TO ROCK THE STAGE!!!
 
Best of luck Rick.. will follow this closely to see how the transdermals work

Sent from my HTC Sensation XL with Beats Audio X315e using EliteFitness
 
Cool2Chris said:
Sounds like it will be a sick cycle, that is a lot of gear!

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tha_Waco_kid said:
I'm in bro. Looking forward to the updates and the pics. Best of luck to you my friend
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bonacris said:
Best of luck Rick.. will follow this closely to see how the transdermals work

Sent from my HTC Sensation XL with Beats Audio X315e using EliteFitness
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Thanks for joining guys! I know there has been a lot of interest in these transdermals lately, so hopefully my log can help shed some light on what these things can do
 
That is an Awesome stack Rick! Can't wait to see how that shreds u up!

I know you have been dc training for a while, I'm super interested in that method so I will be following.
 
I'll be following as well! Good luck and enjoy the cycle!! Really interested in how the transdermals do as well, so i'm stoked to see how it goes!
 
I'm in on this. always enjoy reading your stuff and good luck on the show. I'm starting DC soon and been reading more about it but not yet checked the link u gave me back in December. but u definitely motivate me to do so with the good things you say about DC training!!

Sent from my Nexus S 4G using EliteFitness
 
JayDiesel said:
I'm in on this. always enjoy reading your stuff and good luck on the show. I'm starting DC soon and been reading more about it but not yet checked the link u gave me back in December. but u definitely motivate me to do so with the good things you say about DC training!!

Sent from my Nexus S 4G using EliteFitness
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Glad you are here bro! I will try and keep a lot of the training updated and as detailed as often as I can, so you can see just how great DC can be
 
Your #1 fan/groupie is here!!!

But really, I'm glad this log has gotten started. Been looking forward to it. As always, you know I'm here. Kill it like always my friend!
 
Pinned 350mg Test E
Dosed 100mg Helladrol
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)


Things are continuing to progress pretty decent for me in this prep. This is the first workout day of this log, but I've been in prep for a few weeks now. As time goes on things will get more interesting when the other anabolics get added in. Sometime early next week I will add the Transdermals in when I get them, and at the end of next week I will be adding in the katana. Katana has some very nice diuretic properties in it, so it should help me look more dry and shredded pretty quickly.

Today's diet I ended up a little higher than I wanted at around 2900 cals. My target for workout days is 2500-2800 right now, but as the weeks go on I will be dropping them further and changing macros a little by mostly dropping carbs to give me the calorie drop. Protein and fts will pretty much sty the same with the exception of dairy. I will be dropping most of my dairy in another 2 or 3 weeks altogether. I don't eat much in the way of dairy anyways other than a serving of Greek yogurt and an occasional fat free cottage cheese. I will keep everyone updated as I make the changes each week.


Today's workout went pretty well. I did progress in everything just as i should with DC,even though most were just adding a rep or two, but some of the exercises are starting to stall out a bit on the progression because I've been doing them for quite a few weeks now. Starting next week I will be swapping out a lot of exercises for new ones to restart the progression anew. The exercises that I'm still progressing well enough on I will keep and the ones that have stalled to very little progress will be replaced.


DC Workout 1C (Chest, Shoulders, Triceps, Back Width, Back Thickness)

*all exercises rest, pause sets to failure except cable rows which are straight sets. Extreme fascia stretching immediately following each exercise.

Smith Incline Bench 250x9x4x3 (+2reps)
Smith Military press 210x8x4x3 (+1 rep)
Close grip smith bench press 250x9x5x3 (+2 reps)
Lat pull downs 270x9x4x3 (+10 lbs)
Cable rows 250x9, 260x7 (+10 lbs)
 
In. Been a while since DC training for me. I really liked it for the couple years I did it. Maybe this summer when I don't have all the time for the gym I do now.

Good luck bro and keep us posted!

Sent from my Galaxy Nexus using EliteFitness
 
hardrock said:
In. Been a while since DC training for me. I really liked it for the couple years I did it. Maybe this summer when I don't have all the time for the gym I do now.

Good luck bro and keep us posted!

Sent from my Galaxy Nexus using EliteFitness
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Thanks for joining man! I am in love with DC myself, and it works great for my training and diet schedule since I prefer a 3 day split with lower volume, higher intensity.

I'm going to try and do my best to have daily updates throughout this log
 
Dosed 100mg Helladrol
Dosed 10 pumps Formastanozol (5 pumpsx2)
Dosed 20mg GW-50


Cardio day today, which means lower overall cals and lower carbs. Today I went with a little bit higher carbs than a typical cardio day, but I still kept my caloric target in range. Looking at myself in the mirror this evening before my last meal, I can see more changes. I'm starting to get more veins across the abdomen and serratus area. Midsection is tightening up very slowly, but I can see progress and deeper cuts in my abs. Also getting more veins spidering across my biceps and back of triceps as well. All in all, things are looking good!

I will try and get pics and bodyfat measurement done this weekend that will hopefully have me at sub 6%


Today's cardio:

15 minutes HIIT on Elliptical (320 cal burn)
45 minutes LISS incline treadmill 3.3 MPH @15% (480 cals burned)

Total burn 800 cals


Today's dietary: 1807 cals, 128g carbs, 28g fat, 259g protein
 
Dosed 100mg Helladrol
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)



Today's workout went pretty decent, but I'm definitely stalling out on most of my bicep and forearm exercises. I will be swapping quite a few of them out for new ones because of it. Lower body is still doing well in progression, so I will stick to those for now.

DC Workout 2C (Biceps, Forearms, Calves, Hamstrings, Quads)

EZ Bar Preacher Curls 120x8x4x3 (no change)
DB pinwheel Curls 60sx14 (+1 rep)
Leg press toe raise 320x13 (+10 lbs)
Sumo leg press 620x11x5x4 (+10 lbs)
Leg Press 720x10, 690x20 (+10 lbs)


Friday nights are usually when I have a big cheat meal, and I will still have that for now. So my cals and carbs are a little higher than a normal workout day because of it. Fridays work out great for my cheat meal, because I generally plan to go low cal and low carb all weekend and deplete. That makes the Friday night meal sort of justified as a carb up of sorts. My other two workout days of the week (Monday and Wednesday) I will be keeping clean from here until the competition with lower carbs and cals than I usually have on those days. I will try to limit those days to 2500 cals or under. The Fridays will probably be closer to 3k.

Of course as the weeks go on, I will probably make more changes and be cutting more things out.


Today's dietary: 2952 cals, 323g carbs, 81g fat, 234g protein
 
Dosed 100mg Helladrol
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)


Had a nice good long cardio session today of low impact steady state on the treadmill. Im going to try and get a good deficit today and tomorrow through the lower cals/carbs and cardio to try and get some real fat loss going this weekend.

I've noticed lately that I really need to make a big change in my sodium intake. I've been eating very clean, but my vice is dressings and sauces for my chicken, fish, and salads. As a result of that my sodium has been pretty high and I've seen myself retain too much water and bloat up from it. Tomorrow I am planning on taking my progress pics, so I am going to try and have a low sodium day to see what kind of change that makes on water retention and go from there. Hopefully that will make a nice difference for the pics. I will probably be a bit depleted for them, but hopefully at least look pretty ripped.

I started body hair removal today. That was interesting to say the least...lol. I've never shaved my legs before, so I missed a lot of spots, cut myself a few times, and said quite a few choice words....but the hard part of the bulk of my hair is done. Now I will try and do it once per week and keep up on it...maybe I will be a pro by the time the contest is here...lol.

Today's cardio: 70 minutes LISS on treadmill (3.9MPH @10% incline) for 900 calorie burn

Today's dietary: 1801 cals, 90g carbs, 33g fat, 274g protein
 
Lolol yep shaving legs is a BITCH!!!!! Be lucky you aren't a woman and HAVE to do it regularly lol
 
RickRock13 said:
I've noticed lately that I really need to make a big change in my sodium intake. I've been eating very clean, but my vice is dressings and sauces for my chicken, fish, and salads. As a result of that my sodium has been pretty high and I've seen myself retain too much water and bloat up from it.
Click to expand...


I feel like spicing the sh*t out of my food is the only way I can eat healthy lol it's so hard to cut that stuff out
 
Took pics today and I have mixed feelings about them. I know I've made decent progress, but I don't know how much shows in them. I'm very carb depleted the last two days so I've lost a lot of fullness. However, im still retaining a lot more water than I should be, probably because of sodium mostly. I am making a big change to that so hopefully I can get the water retention down soon.

Current bodyfat measurement comes up around 5.8%, so that's a 0.3% drop from last measurement. Not a lot, but its progress. I will be tightening things up next week to try and make a bigger improvement now being less than 5 weeks out.

Week ending results:

Weight: 174.5 depleted (down 1.5 lbs)
Bodyfat: 5.8% (down from 6.1%)

Changes going into next week:

dropping all dairy except 3 scoops of whey and 1 5oz Greek yogurt per day (dropping cottage cheese and regular cheese). Carbs will be coming primarily from complex carbs only (sweet potato, brown rice, oats). No breads, pastas, or sugars. Cardio at 60-70 minutes 4 times per week.

View attachment 99383View attachment 99393View attachment 99403View attachment 99413View attachment 99423
 
lookin good man keep it up!
 
Dosed 100mg Helladrol
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)

I made a big change in my sodium intake by lowering it quite a bit, and it seems that it was exactly what I needed to help water retention. I woke up in the morning looking very tight, dry and ripped, and 2 lbs lighter. All the water that I was carrying around my midsection and lower back seemed to have disappeared! Abs were much more defined and overall definition was much improved. Ab veins were apparent, and I was looking very good, and more shredded than ever. From here on out I will be keeping my sodium under control, and it should make a huge difference the next time I take pics. After dropping some water, I feel very very confident that I could even hit my peak earlier than expected, and cruise right into this show in excellent condition!

I did have a real rough time getting sleep, so I didn't expect my workout to go very well. However, things went better than expected and I added a rep or two to most lifts, and went up on weight on others. Not any huge increases, but if I can just maintain strength in this deficit I call it a win right now. As a result of dropping that water, I was looking absolutely shredded while lifting with a good pump. Veins were everywhere, and the looks and stares were felt all over the gym. I'm feeling very good about where I'm sitting right now at less than 5 weeks out.


DC Workout 1A (Chest, Shoulders, Triceps, Back Width, Back thickness)

Smith Bench Press 230x11x5x3 (starting weight)
Hammer strength Shoulder press 170x9x4x3 (+2 reps)
Weighted Dips BW+145x8x4x3 (+1 rep)
Weighted Chins BW+60x9x5x3 (+5 lbs)
BB Bent over rows 205x11, 225x6 (+1 rep)

Today's dietary: 2421 cals, 232g carbs, 45g fat, 273g protein
 
RickRock13 said:
Dosed 100mg Helladrol
Dosed 10 pumps Formastanozol (5 pumpsx2)
Dosed 20mg GW-50


Cardio day today, which means lower overall cals and lower carbs. Today I went with a little bit higher carbs than a typical cardio day, but I still kept my caloric target in range. Looking at myself in the mirror this evening before my last meal, I can see more changes. I'm starting to get more veins across the abdomen and serratus area. Midsection is tightening up very slowly, but I can see progress and deeper cuts in my abs. Also getting more veins spidering across my biceps and back of triceps as well. All in all, things are looking good!

I will try and get pics and bodyfat measurement done this weekend that will hopefully have me at sub 6%


Today's cardio:

15 minutes HIIT on Elliptical (320 cal burn)
45 minutes LISS incline treadmill 3.3 MPH @15% (480 cals burned)

Total burn 800 cals


Today's dietary: 1807 cals, 128g carbs, 28g fat, 259g protein
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bold.... you are running the gw correct?? i'm surprised you can get that many cals burned (not saying you aren't doing it) the gw 20mg should be lowering your hrt by some 10-20 beats per minute thus requiring more effort to get your hrt rate up?? let me know what effect the gw is having on your hrt...

thanks
 
SpyWizard said:
bold.... you are running the gw correct?? i'm surprised you can get that many cals burned (not saying you aren't doing it) the gw 20mg should be lowering your hrt by some 10-20 beats per minute thus requiring more effort to get your hrt rate up?? let me know what effect the gw is having on your hrt...

thanks
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The effect I'm primarily seeing from GW is a BIG increase in endurance, but not a lot of difference in heart rate while doing cardio (maybe a 5 bpm drop). My resting heart rate is definitely lower though.

This may partly be because I'm also taking stims at the same time that increase HR. I'm sure if I was on GW only without stims (especially now that I've added Albuterol) there may be a bigger difference in HR while doing cardio.
 
RickRock13 said:
The effect I'm primarily seeing from GW is a BIG increase in endurance, but not a lot of difference in heart rate while doing cardio (maybe a 5 bpm drop). My resting heart rate is definitely lower though.

This may partly be because I'm also taking stims at the same time that increase HR. I'm sure if I was on GW only without stims (especially now that I've added Albuterol) there may be a bigger difference in HR while doing cardio.
Click to expand...


Good point on the Heart rate... i noted a 15 pt drop after about 5 days.. and even 6 months after i stopped taking gw, it's still low
 
Dosed 100mg Helladrol
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)
Dosed 12mg Albuterol (4mgx3)


The last 3-4 days since my pics, I have shredded up like crazy. I have veins in places I have never seen them, striations coming through well all over, and deeper cuts and definition in other places. My skin feels like it is much thinner and tighter everywhere. Muscles feel like rocks right now, and I appear and look very dry and vascular. I'm definitely not far off the mark now! I've definitely dropped some serious bodyfat and made significant progress the last few days.

I had trouble sleeping again, and I think I know the culprit as I had the same problem two days ago. On Sunday I started Albuterol and it was the first day I had trouble sleeping. Last night I experienced the same thing. They had one common factor.....Albuterol. I started dosing it on my cardio days at 12mg per day (4 mg spread out). My last dose was around noon, but at 10pm I felt wide awake and couldn't sleep. I spent the next 3-4 hours in bed both nights before finally getting to sleep, and then I get up each day at 4:30 AM.....So about 3-4 hours of sleep.....not good. There was about 10 hours that elapsed since my last dose of Albuterol and there shouldn't have been a problem, but apparently there was. I've taken Albuterol before and never had this problem. I did think it was odd that that this Albuterol (from a different supplier I never used before) seemed much much stronger. I figured I was just very sensitive to it right now having a low tolerance having just started it. I'm starting to think it is just severely overdosed, because when I took my last dose it really almost felt too much too soon since my last dose and it gave me a shaky uneasy feeling. I'm still trying to figure all this out, because even if it were overdosed, the half-life of Albuterol is low enough there should have been absolutely no issue come bed-time even if it were overdosed. I'm kinda thinking maybe it is mislabeled and actually clen instead, which would make sense. At any rate, I'm going to be watching that. I will probably do just 2 doses of Albuterol tomorrow (8mg) and have my last dose around 8-9 AM to see if my suspicions are correct.

Today's Cardio:
15 minutes HIIT elliptical (250 cals burned)
45 minutes LISS treadmill 15% incline@3MPH (500 cals burned)
Total burn 750 cals


Also did weighted Ab pull downs afterwards

Today's dietary: 1767 cals, 101g carbs, 35g fat, 266g protein
 
Well, I'm really overdue for an update, as I've been busy as hell over the last 3 days or so. So, I will try to get everyone up to speed on everything

2/27/13 (Wednesday)
Dosed 100mg Helladrol
Dosed 350mg Test E
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

Workout went pretty good. Started out on a couple new exercises because of some stalling out. Hopefully I can progress a little on these over the next few weeks. It's much harder to progress in a calorie deficit obviously, but with anabolics it is definitely a lot easier.


DC Training 2A (Biceps, Forearms, Calves, Hamstrings, Quads)

Incline DB curls 50sx11x5x3 (starting weight)
DB hammer preacher curls 50sx15 (starting weight)
Seated calf raises 140x13 (+1 rep)
Leg curls 250x11x5x3 (+5 lbs PR)
Leg extensions 180x11, 160x18 (starting weight)

2/28/13 (Thursday)
Dosed 100mg Helladrol
Dosed 20mg GW
Dosed 8mg Albuterol (4mgx2)
Dosed 10 pumps Formastanozol (5 pumpsx2)

I dropped the last dose of Albuterol, and it definitely helped. I had no trouble sleeping that night at all. Still shredding up at a decent rate. Diet has been pretty much on point and kept pretty low cal and lower carb on these cardio days. Today was just under 1800 cals and less than 100g carbs.

Cardio was 60 minutes of LISS on the treadmill 3.5MPH@10% incline for 750cal burn

3/1/13 (Friday)
Dosed 100mg Helladrol
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

Every once in a while you have one of those days that just doesn't go your way in the gym, and today was one of those days for me. I just couldn't get into it. I had a lot on my mind, had a big argument with the wife the night before (over contest prep stressing HER), and felt depleted and not energetic from days of lower cals and carbs. That was also reflected in my weight as i was only 173 at the lowest ive been in a long time.

So, my first exercise of incline bench didn't go very easily. My first set was a couple reps less than the last time I had done them. That just set the tone for the rest of the workout. Most exercises were new ones, but I did manage to at least Maintain on the rest, but my motivation jut wasn't there today.

I felt like I really needed a bit of a carbup, so the plan is to do that tonight with my normal Friday night cheat meal.

On the positive side of things, I'm definitely looking more and more ripped every day. I can see deeper cuts all throughout the midsection, more prominent striations throughout the delts and shoulders, and more veins everywhere. With a good pump my body looks like a road map right now.



DC Workout 1B (Chest, Shoulders, Triceps, Back width, back thickness)

Smith Incline bench press 250x7x4x3 (same)
Behind neck smith military press 150x11x5x3 (starting weight)
Close grip smith bench press 250x9x5x3 (+1 rep)
Close grip lat pull downs 250x11x6x4 (starting weight)
Cable rows 250x10x 260x8 (+1 rep)


I will try to at least get an update on bodyfat this weekend to assess my progress for the week, and determine if I need to make any dietary changes for the week and what kind.
 
Are you not running tren transdermal?

Sent from my HTC Sensation XL with Beats Audio X315e using EliteFitness
 
Just in with this, your at 6.1%?!! You can step on stage now! I think I was around 7-8% and I won overall in physique!
 
soupeater said:
Did u drop the venom gear?
Click to expand...

No, still waiting on it to get here bro. He ran out of Tren, so I had to wait until he got another shipment in. I just spoke with him yesterday, and it should have been in the mail yesterday or Monday so I should see it next week sometime. Once I get it, I will throw it in. ;)
 
Dosed 100mg Helladrol
Dosed 4 caps Katanadrol V3.0
Dosed 20mg GW
Dosed 12mg Albuterol (4mgx3)

Well, I have a few things to update on so I will get to it. I'm still waiting on my Transdermals to come in, so I haven't started the Tren or Winny yet. Venom is selling stuff about as fast as he can get it in, so I had to wait until he got a new shipment of Tren in before he shipped mine. I spoke with him and it should be here within the next few days. As soon as it gets here I will start it up.

I started Katanadrol V3.0 on Friday, and there is some things I have noticed already. There is some very good natural diuretics in it, and it has REALLY dried me out considerably....almost too much actually. I dropped 2 lbs of water since starting it on Friday and really tightened up. That is a good thing short term, but I can also feel the effects of mild dehydration and I don't know if I want to go through that for nearly another month. I'm running it at double the recommended dose (4 caps), so I am going to watch it a little closer over the next couple days and may drop it down to 2 caps until 2-3 days before the contest and increase it to 4 again to dry up. This Katanadrol V3.0 is no joke on getting dry and ripped. Probably a perfect thing to implement for a contest or photo shoot to help rid the water.

I ran Albuterol yesterday 3 doses of 4mg (12mg), and had the same exact problem with sleep again that I had before. Because of that, I'm dropping the Albuterol all together and probably won't be running it again. The good news is that I really don't need it at this point in my bodyfat, so no worries.

I've been eating very clean all weekend with overall lower calories, and a decent amount of cardio. shedding more bodyfat and the drying out has left me incredibly ripped. I honestly would go as far as to say I'm in contest shape and really don't need to lean much more if any for physique. A good peak week of carb depletion followed by carb loading, and sodium and water manipulation and I think I would be ready. I have Ab veins EVERYWHERE, and other veins spidering up the sides of my obliques and lats. Just about everywhere on my body has veins covering them right now when I'm not cold. After a good meal with carbs and fats the veins are lighting up even more. Cuts in the abs are deeper as well. My weight dropped clear down to 171 this morning from all the water loss in the diuretic properties of Katanadrol. I got a good 3 point caliper measurement on bodyfat and came up with 5.5%!!!

Yesterday I was 4 weeks out, so I have more than plenty of time given my current condition. I may get a little leaner between now and then, but not much. I don't want to peak early or get too lean for physique, so the plan moving forward is to add some cals in, and another cheat meal to slow things down a bit. The extra cals will mostly come in the form of more carbs to fill out a little more. The extra carbs will be good when I start running the Tren anyways. I will do a cheat meal on Mondays along with Fridays now as well. I will be open to change things as time goes on, but for now I will see how this plan goes. This is setup more like a recomp now, and less of a cut. I noticed my workouts suffering a little from the lower cals, so this change should really benefit my performance as well.


Yesterday's cardio: 60 minutes LISS incline treadmill 3.5MPH@10% (750 cals)

Yesterday's dietary: 1959 cals, 160g carbs, 43g fat, 212g protein


Today's cardio: 45 minutes LISS incline treadmill 3.5MPH@10% (575 cals)

Today's dietary: 1911 cals, 138g carbs, 46g fat, 222g protein
 
Good to hear bro. I'm getting pumped to try these transdermals and really looking forward to your feedback on them.

I normally EF on my phone so searching is a little harder. Have you posted your typical daily diet (actual foods/amounts) anywhere? Point me in the right direction please. :) maybe the IF thread?

Thanks man.
 
soupeater said:
Good to hear bro. I'm getting pumped to try these transdermals and really looking forward to your feedback on them.

I normally EF on my phone so searching is a little harder. Have you posted your typical daily diet (actual foods/amounts) anywhere? Point me in the right direction please. :) maybe the IF thread?

Thanks man.
Click to expand...


No, I haven't posted it up, but I can if needed. I've just put up the totals on each so far in total cals, carbs, fats, and protein.

Also, I did get tracking info for my transdermal stuff today, so I should have it within the next couple days or so :D
 
Wicked. Good times ahead. I'd love to see the actual food breakdown if ya ever get chance. No pressure :)

I'll be ordering some venom this week too. :D
 
soupeater said:
Wicked. Good times ahead. I'd love to see the actual food breakdown if ya ever get chance. No pressure :)

I'll be ordering some venom this week too. :D
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I will get some put up for you soon my man.

Also....whenever you order your venom gear, make sure to use the link from my sig. It will help you get the cheaper price on it bro, and I will get credit for sending you over...so we both win! :)

This link is the same thing also http://forum-special-offer.com/rick-rickrock13-elitefitness/
 
Dosed 100mg Helladrol
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

I went into this workout feeling very fatigued and tired, and pretty run down from the lower calories and lack of sufficient sleep over the weekend....so I didn't expect the workout to go very well. I knew I wasn't going to really plan to go up on weight on anything, but figured it would be a chore to just match my nu,bers from the last time these exercises were performed. To my surprise, I actually was able to progress and gain a rep or two on every exercise. Like I said before, in contest prep I consider it a win to just be able to maintain your strength and muscle. Anytime you can gain in prep is a very good thing!

I had some good news on the status of the transdermals as well. I got shipping confirmation on Monday, so they are now en route to me as we speak! I expect them to be here sometime within the next day or two, so I would suspect my first dose of transdermal Tren and Winny will be on Friday!

I'm really looking forward to what these things will bring to the table. I'm sure I will shred up some more, and hopefully add a little more ,uncle and strength in the process before the big day



DC Workout 2B (biceps, forearms, calves, hamstrings, quads)

BB Curls 125x9x5x3 (+2 reps)
Reverse BB Curls 95x13 (+1 rep)
Standing calf raises 310x13 (+10 lbs)
Lying single leg curls 125x10x5x4 (+2 reps)
Hack squats 430x11, 400x18 (+1 rep)

I carbed up pretty big on this workout day. I may have went a little overboard actually, but I really felt my body needed it. I was already planning it to be a cheat meal that night that turned into a little more...lol. The carbs filled me out really well and I had vascularity like crazy as you can see from the arm pic I posted. Cals and carbs went through the roof, but it was good and it was fun. Productive carb up!

Dietary: 4029 cals, 505g carbs, 99g ft, 299g protein



Dosed 100mg Helladrol
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)


After my big carb up, I was very full in the morning but obviously carrying extra water and bloat from all the carbs and sodium. Vascularity was still very much prominent, but definition was down and abs were washed out a little. Weight was up also at 173.5. Things will definitely get cleaned up today with a clean diet and cardio. The next scheduled cheat meal will be Friday night before depleting all weekend. It will be all clean eating and lower cals until then.

Today's cardio: 15 minutes HIIT elliptical (250 cal burn)
45 minutes LISS incline treadmill 3MPH@15% (500 cal burn)
Total burn 750 cals

Dietary: 1976 cals, 183g carbs, 35g fat, 241g protein
 
RickRock13 said:
I've finally come to the point in my physique that I would like to step on the stage and see how I can measure up against the competition, so I am putting all chips on the table and laying it all out there from now up until the show.

For my first show, I really wanted to do male physique for a few reasons. First of all, the prep will be easier since the goal in MPD is to have the best aesthetic look possible, instead of being the biggest and leanest like in bodybuilding. It is actually more of the look I go for anyways, so I think it will be a great fit for me. Secondly, it will help to get a feel for the stage to see how I want to proceed with my competitive future. I will just have to come out on the stage and do a few quarter turns and be done instead of putting together an entire posing routine with music. I feel I have a Rey good shot at doing well in this division, provided I go in with the right conditioning on show day.

I'm sitting at [email protected]% bodyfat right now, but I won't put a lot of emphasis on either one during this log, but more emphasis on the mirror, since there is no weight class I have to worry about. I will still mention my weight and check bodyfat weekly to update everyone, but I will be going for a specific look and that is the goal. I don't have far to go, and think I will look very good on stage at a full and dehydrated 5% or so. There will be a lot of adjustments with diet as I go along, I'm sure. I only need to drop a couple pounds of bodyfat over the next 6 weeks, so we will call this a recomp of sorts, though shredding is still the primary goal.

The show is on March 30th, so just under 6 weeks from now. I've already been prepping for a few weeks, but I will be turning it up a notch with some nice "additions" to help me along the way.

CYCLE:I have been on test for about 12 weeks now, and have lowered the dose down to 350mg/wk a couple weeks ago from the 500 I was running. I originally was going to end my cycle after 12 weeks, but it will obviously be extended because of the show now to pretty much make an 18 week cycle. I will stay with the test at 350 or even a little lower (depending on water retention, etc.)

Along with the test I will be running:

Helladrol: 100/100/100/125/125/125
Katanadrol V3.0: 0/0/4/4/4/4 (caps per day)
Venom transdermal Tren: 0.75-1ml twice per day (50mg of Tren per ml)
Venom Winny: 0.5ml twice per day (50mg of Winny per ml)


I will also be using some other things to help shred up even more during cycle as well:

Sarmssearch GW-50: 20mg per day
Albuterol: 12-16mg on cardio/rest days (3 doses of 4-6mg)
Need2slin: 1-2 caps before meals with carbs (workout days)
N2burn: 2 caps pre-fasted cardio
Formastanozol: 5 pumps twice per day
Raspberry Ketones
NTBM Thiomucase: starting 2 weeks before show to tighten the skin and remove water

Other supports:

Caber: 0.5mg twice per week
N2guard
HCGenerate
Creatine
LCLT


DIET: I will still be following my intermittent fasting protocol that has been so good to me consisting of a 16 hour fast per day with an 8 hour feeding window. All training is done fasted with BCAAs taken before and after workout and every two hours after before breaking fast.

Workout days (M,W,F): 2500-2800 cals/250-300g protein/200g carbs per day
Cardio/rest days (Tues,Thurs,Sat,Sun): 1800-2k cals/200-250g protein/50-75g carbs per day

TRAINING: I have been doing DC Training for about 9 months now, and absolutely love it. So, I will continue to do DC throughout this, as it has given me unparalleled strength to any other program since starting it.

For those not familiar with it. It is basically one exercise per body part on each workout. That exercise is performed as a rest, pause set by doing 7-10 reps to failure, resting 20-30 seconds, doing 3-4 more reps to failure, resting another 20-30 seconds, then doing 1-2 final reps to failure. If t any time you exceed the rep range, you go up in weight the next workout. No matter what, every workouts goal is to beat the one before it with progression in strength throughout.

Immediately following the exercise and extreme strength is done to fully extend and stretch the fascia for a full 60-90 seconds to allow further growth.

M,W,F are my workout days where DC will be performed. The other 4 days of the week will be cardio or rest, though right now im not planning any rest days during this prep.



I plan to update this and be as detailed as I can, so I hope you all will join me! I will try and get some pics of my current state up soon, and give progress pics at least bi-weekly.

ITS TIME FOR RICK TO ROCK THE STAGE!!!
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I always LOVE the stacks you come up with Rick. Build yourself a brick shithouse with it!
 
RickRock13 said:
I will get some put up for you soon my man.

Also....whenever you order your venom gear, make sure to use the link from my sig. It will help you get the cheaper price on it bro, and I will get credit for sending you over...so we both win! :)

This link is the same thing also http://forum-special-offer.com/rick-rickrock13-elitefitness/
Click to expand...


I have enjoyed following your thread. It feels good to work-out again. I haven't picked up a weight since 1976!

Also, I did intentionally use your link for my venom gear I ordered last week. Hopefully it will arrive soon. Good luck!
 
nice log man! Vascularity is lookin sick!
 
soupeater said:
For sure. Already signed up to venom chat thru ur sig.
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Awesome! Thanks bro!





sportsradio said:
I have enjoyed following your thread. It feels good to work-out again. I haven't picked up a weight since 1976!

Also, I did intentionally use your link for my venom gear I ordered last week. Hopefully it will arrive soon. Good luck!
Click to expand...


Glad I could help you get motivated again bro, and thanks for using my link! Any questions you have feel free to hit me up anytime ;)






kravmaga02 said:
nice log man! Vascularity is lookin sick!
Click to expand...


Thanks bro! Appreciate it!
 
RickRock13 said:
I had a nice big carb-up last night and cheat meal that put my total for the day at over 4k cals and 500g + of carbs.

The result was unbelievable vascularity. Move over Dylan! There's a new king in town!


View attachment 100413
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Sorry I am late getting in here bro but I went through and its looking great! HOWEVER, you have lost your mind on there being a new king... =) I am impressed though bro... I am always here to support you! Nice work and keep it up!!
 
dylangemelli said:
Sorry I am late getting in here bro but I went through and its looking great! HOWEVER, you have lost your mind on there being a new king... =) I am impressed though bro... I am always here to support you! Nice work and keep it up!!
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Thanks Dylan! I am sure to give you a run for your money here soon good buddy. I'm shredding up pretty damn good. I'm already more ripped than I've ever been
 
THE TRANSDERMALS ARE HERE!!

Got em yesterday, and started dosing this morning.

This is how the dosing is planned for now, but I may be increasing the dosages as I asses things.

Transdermal Tren: 0.75ml twice per day (1.5ml total, 75mg Tren ED)

Transdermal Winstrol: 0.5ml twice per day (1ml total, 50mg Winstrol per day)

I might get up to 75mg winny per day and 100mg tren per day at some point. I will slowly ramp up and assess sides, etc until I get there




View attachment 100643
 
3/6/13 Wednesday

Dosed 100mg Helladrol
Pinned 350mg Test E
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

All I have to say is WOW!! I went in to today's workout hoping for the best, but I ended up blasting through exercises and setting PRs!! Helladrol has really started to kick in right where it normally does at week 3, and it seems to be kicking in hard! Like I've said before, I'm happy to just maintain strength when in such a caloric deficit, but when you can make gains and break PRs in a deficit it makes you damn happy!! And this is without the Tren or Winny yet. I'm thinking the big high cal/carb day on Monday also played a part and did my body good from a performance standpoint.

DC Workout 1C (Chest, Shoulders, Triceps, Back Width, Back thickness)

Decline Hammer strength chest press 340x12x8x5 (starting weight)
Standing overhead BB press 175x11x5x3 (+5 lbs PR)
Close grip Smith Bench Press 260x9x5x3 (+2 reps PR)
Rack Chins BW+105x11x5x4 (+5 lbs PR)
Dorsiflexor 350x10, 360x7 (+10 lbs PR)

Dietary: 2071 cals, 206g carbs, 21g fat, 269g protein

3/7/13 Thursday

Dosed 100mg Helladrol
Dosed 1ml transdermal Winny (0.5mlx2)
Dosed 1.5ml transdermal Tren (0.75mlx2)
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

Started the Transdermals today, and decided to put the Tren on the insides of my thighs and put the Winny on the insides of my biceps for application. The consistency is pretty much liquid and will run if you aren't careful so you have to take caution of that when applying so you don't waste any. The carrier does seem pretty good though, as it dried and seemed to start absorbing very quickly. I noticed a very slight burning sensation after application but it wasn't anything negative. Just enough there to let you know you put it on. I will report more on these as time goes on and I start seeing and feeling effects.

I'm definitely still shredding up more. It has slowed down from me adding some cals in, but I'm noticeably leaner now than I was a few days ago. My Ab veins are starting to become noticeable even at rest. Hopefully I can keep the water weight down enough this weekend to get some decent pics and another new bodyfat measurement.


We got some new cardio machines in at the gym, and one of them was a treadmill that will actually go higher than the typical 15% incline which is awesome since that is my favorite type of cardio for fat burn. I pretty much killed that and burned a ton of cals on that thing today

Today's cardio: 15 minutes HIIT elliptical (250 cal burn)
45 minutes LISS incline treadmill [email protected]% (675 cal burn)
Total burn: 925 cals!!!

Today's dietary: 1960 cals, 179g carbs, 19g fat, 263g protein
 
its gonna be awesome when that tren and Winny kick in. looking good bro keep up the hard work!

Sent from my Nexus S 4G using EliteFitness
 
3/8/13 Friday

Dosed 100mg Helladrol
Dosed 1.5ml Transdermal Tren (0.75x2)
Dosed 1.4ml Transdermal Winny (0.7mlx2)
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

Things are continuing to go very well, as I'm still hitting PRs every workout. That's pretty insane considering the defecit I've been in, and the fact that not only am I now stronger than I've ever been....I'm also leaner than I've ever been! It's only my second day of the transdermals, but when they kick in I'm sure things will only get better!

DC Workout 2C (Biceps, Forearms, Calves, Hamstrings, Quads)

EZ Bar preachers 120x10x5x3 (+3 reps PR)
DB pinwheel curls 70sx12 (+10 lbs per DB PR)
Leg press toe raise 330x13 (+10 lbs PR)
Sumo Leg Press 630x11x5x4 (+10 lbs PR)
Leg press 730x10, 700x20 (+10 lbs PR)

I decided to go all out on my cheat today. It felt good to et a bunch of stuff I've been looking forward to, and I felt I wanted to do that and get it out of my system now so I could tighten up things (even cheat days) for these next 3 weeks up until competition. Cals and carbs were high as hell but they shouldn't be nearly as high for my next cheat meal on Monday.

Dietary: 4796 cals, 591g carbs, 159g fat, 260g protein

3/9/13 Saturday

Dosed 100mg Helladrol
Dosed 1.5ml Transdermal Tren (0.75x2)
Dosed 1.4ml Transdermal Winny (0.7mlx2)
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

This mornings cardio was a LOT more difficult to get through than normal. It was a struggle and I felt fatigued and tired the whole time. Generally I feel gret during cardio, especially with the GW. This tells me tht the Tren is really starting to kick in already since my cardio endurance was hit so hard. It's definitely something I am going to have to work and cope with, because it was a chore to not just quit about halfway through it. I guess with Tren you have to take the bad with the good, so I'm looking forward to the positives it brings.

Today's cardio: 60 minutes LISS incline treadmill 3.5MPH@10% incline (750 cals burned)

Today's dietary: 2451 cals, 259g carbs, 44g fat, 245g protein


3/10/13 Sunday

Dosed 100mg Helladrol
Dosed 1.5ml Transdermal Tren (0.75mlx2)
Dosed 1.4ml Transdermal Winny (0.7mlx2)
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5 pumpsx2)

Today's cardio went a lot like yesterday's where I had to really push to get through it. I would say its definitely the Tren, so anybody wondering if this stuff is legit it sure gives me the iression that it is. Also, my fullness, weight, hardness, and vascularity has increased. I would say that the Winny and Tren are starting to do their thing! I can't wait to see how tomorrows workout goes!

New bodyfat measurement has me at 5.2%!! That's a decrease of 0.3% from last week. I'm still ahead of schedule to be at or slightly under 5% for the contest. I actually think where I am at right now is just fine, and that there is really no need to be leaner for contest. With the right peak week and getting my sodium, carbs, and water right....I will be in top condition I have no doubt!

The plan for the next week is to drop all dairy except the 3 scoops of whey per day I'm currently taking. That means mostly dropping the Greek yogurt I have each day. I'm not going to drop cals though, and will replace the calories with complex carbs in place. While running Tren I could use the extra carbs anyways. I'm going to try and stay within 150-200g on all days except my 2 cheat meal days. Those cheat meal days I will probably tighten up just a little bit too. I still want to carb up decent those days, but instead of going 500+ carbs and over 4k on cals I'm going to try and stay under 400g carbs and 3k on cals.

Today's cardio: 70 minutes LISS incline treadmill 3.5MPH@10% (870 cals burned)

Today's dietary: 2055 cals, 141g carbs, 57g fat, 225g protein


Pics will be coming soon! :)
 
Funny, we are on the same page. I went all out on my cheat yesterday, and from now on my cheat days will be cleaner.
 
3/11/13 Monday

Dosed 125mg Helladrol
Dosed 2 caps Katanadrol
Dosed 1.5ml Tren (0.75mlx2)
Dosed 1.5ml Winny (0.75mlx2)
Dosed 20mg GW
Dosed 10 pumps Formastanozol (5pumpsx2)

I can honestly say the Tren is really kicking in now. I now have the night sweats with it as well. My strength is shooting up nicely and rather fast. I can't believe it on how little cals I'm on. I set PRs on virtually everything, and I certainly can't complain. Needless to say the workout went great. My size and vascularity are very impressive right now. The only thing bothering me is the fact that I have acne I'm battling. I have reduced it some from a few weeks ago with some special soap but I need to reduce it more for show day. I will keep washing extra to get it under control, and also just started N2clear to try and help clear it up as well.

Today is one of my scheduled cheat meal days. I tried to tighten it up a little more and stay within my limits of 3k and 400g carbs and was within the ballpark of that. That will probably be what I will do for my cheats from here on out.

DC workout 1A (Chest, Shoulders, Triceps, Back Width, Back Thickness)

Smith Bench Press 250x12x6x5 (+20 lbs PR)
Hammer Strength Shoulder Press 175x9x5x3 (+5 lbs PR)
Weighted Dips BW+145x7x4x3 (same)
Weighted Chins BW+60x10x5x4 (+5 lbs PR)
BB bent over Rows 205x12, 225x7 (+1 rep)

Dietary: 3290 cals, 393g carbs, 69g fat, 278g protein

3/12/13 Tuesday

(Dosed same as Monday)

Started up Katanadrol again, this time at 2 caps per day to start. I want it to help dry me out, but I don't want to run the higher dosage of 4 caps until right before the show to help rid the extra water. I will stay at 2 caps for now, and move to 3 caps sometime next week.

I had a pretty intense cardio session this morning. Instead of following up my HIIT with 45 minutes of LISS I jumped on the treadmill and alternated 5 minutes LISS and 5 minutes of the much more intense 30% incline for the entire session. Burned a ton of cals and felt good doing it. I may incorporate more of that up until show time. I want to get sub 5%, and I'm not too far off. Time to kill it in the home stretch!

For some reason I've been holding extra water lately. I weighed in at the heaviest i have in quite some time this morning (175). I know I had my big Cheat yesterday which led to some of it, but I still feel I'm holding more water than I should be right now. I've done a lot of things to lower sodium, but I think I need to tighten it up more....so I'm making some more small changes as of now moving forward to help get drier. No more butter on my sweet potato (which sucks), no more diet soda or crystal light (no cals but SODIUM), no extra sauces or anything with large sodium content on any meats or veggies, plain oats only, and eliminating one scoop of whey per day (down to 2 per day now). Hopefully with that I can stay under 2k-2500mg per day



Cardio: 17 minutes HIIT elliptical (300 cal burn)
48 minutes alternating incline tredmill (5 minutes 3MPH@15%, 5 minutes 2MPH@30%=700 cal burn)
Total 65 minutes and 1000 cals burned

Dietary: 1872 cals, 177g carbs, 32g fat, 220g protein
 
Keep killing it bro! Post up some pics, I want to see what 1% difference looks like when you're down that low.
 
seandh07 said:
Keep killing it bro! Post up some pics, I want to see what 1% difference looks like when you're down that low.
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bonacris said:
Can't wait to see pics from the show

Sent from my HTC Sensation XL with Beats Audio X315e using EliteFitness
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I'm really going to try and get some pics soon guys once I have the time. Another factor is the little bit if water I'm holding. Id like to reduce that somewhat before getting pics also. I've drastically cut sodium, so hopefully within a couple days I will look drier
 
3/13/13 Wednesday

Dosed 125mg Helladrol
Dosed 2 caps Katana
Dosed 1.5ml Tren
Dosed 1.5ml Winny
Dosed 20mg GW
Dosed 10 pumps Formastanozol

Had another very solid workout full of some good progression. Strength is still slowly climbing every workout. I'd have to check but I believe some of these may be PRs as well. Things are starting to tighten up pretty good on water weight. Controlling sodium more has really helped a lot.

DC Workout 2A (Biceps, Forearms, Calves, Hamstrings, Quads)

Incline DB Curls 55sx9x5x3 (+10 lbs/5lbs per DB)
DB Hammer curls 50sx14 (+5 lbs per DB)
Seated Calf Raise 145x12 (+5 lbs)
Leg curls 255x10x5x3 (+5 lbs)
Leg extensions 180x10, 160x19 (+10 lbs)

Dietary: 1931 cals, 201g carbs, 25g fat, 239g protein

3/14/13 Thursday

Dosed same as Wednesday except also did 350mg Test E. I will have one more injection of test next Monday that will be the last one. That will also hopefully bring the water weight and bloat down for the contest as the ester drops off over the 12 days without an injection up to show time. Then I will start my PCT 2 weeks after my last pin, which will be the Mondy after the contest.

Had another intense cardio session. A full 60 minutes starting off with 15 minutes HIIT on the elliptical for 300 cals then another 45 minutes on the treadmill alternating between 5 minutes walking 3MPH@15% incline and 5 minutes walking at 2MPH@30% incline. I burned 625 cals on the treadmill giving a grand total of 925 cals burned for the session.

Diet went a little off course for the day. I ended up having a few sweets midday. I felt really run down, depleted, and tired so I had some and it did make me feel better. I had a little more than I should, but its alright. Judging by my appearance, I'm there where I need to be on bodyfat. I don't need to be any leaner for the show, so I am going to relax a bit on some days if I feel I need to. I will get another measurement on bodyfat soon, but I'm guessing I'm right around 5% now.

Dietary: 2955 cals, 266g carbs, 114g fat, 239g protein

3/15/13 Friday

Dosed same as Wednesday

I'm really digging the way I'm looking right now. I have a great fullness, and the definition and cuts are getting pretty deep. Vascularity is indescribable at times. I have road maps EVERYWHERE! Legs, arms, abs, back....everywhere. After a good meal of carbs and fats things really look alive in the mirror. Some of the more prominent veins like in my arms look like hoses...it's nuts!

Had another solid workout again. Bested all my last bests, so it was a win all the way around! This stack I'm on has been unbelievable in doing exactly what I want it to. My mass, weight, and strength have all increased....while dropping a fairly good amount of bodyfat. It's been a textbook recomp to this point.

DC Workout 1B (Chest, Shoulders, Triceps, Back Width, Back thickness)

Smith Incline Bench 250x9x5x4 (+1 rep)
Smith behind the neck press 160x11x4x3 (+10 lbs)
Close grip smith bench press 250x9x5x4 (+2 reps)
Close grip lat pull downs 260x10x5x4 (+10 lbs)
Cable Rows 260x10, 270x7 (+10 lbs)

Dietary: 2366 cals, 232g carbs, 64g fat, 217g protein
 
guess I'm a little overdue for an update, so I will bring everyone up to speed here. Instead of listing workouts, diet, doses, etc....I'm just going to comment on how everything is going from here on since everything is going pretty constant and not much is changing in my prep.

Doses have stayed the same on everything. Today was my lat pin of Test E at 350mg, so that will give me 12 days until the show to let some of the test water retention clear out and help dryness. Two weeks from today is when my PCT will start. Still feeling great effects from the Tren and Winny. Size and strength are both great, and hardness and vascularity are way up too. Helladrol and Katana are both kicking very well too. Katana is helping me dry out more and within a couple days I'm going to go to 3 caps per day of that.

I did take some pics over the weekend on Sunday, but I'm going to take more here in a few days so I don't know if I'm going to post the, up yet or not. They was decent, but I was a little depleted and had trouble bringing vascularity out as much as its been lately. I got another bodyfat measurement the same day and came up with 4.9%@173!! So that officially means I've met my goal just about right on time as I expected I would. This prep has went as good and even better than I had expected. I've gotten ridiculously shredded, and gained muscle in the process as well!!

Diet has primarily stayed on point, but I've recently loosened it up a slight bit for more muscle gain emphasis, since I've pretty much met my goal on leanness. As long as I hit my peak week right on carbs, water, and sodium I have no doubt I will look at my best on show day! I've pretty much been at 1800-2k cals every day except Monday and Friday, which I have been having high carb Cheat meals as my last meal on those days. Those days have been around 3500-4k and around 400g carbs. I REALLY look forward to those days and those big dinner meals. They haven't slowed fat loss at all, and have actually increased it by optimizing leptin, IGF-1, and insulin. Those cheats will keep that metabolic fire burning and keep the fat loss going. Without them, your body slows down its metabolism and gets used to the lower cals day in and day out. Tonight I had a good 2500kcal meal of whole grain spaghetti with several pieces of garlic bread on top of the 1100 or so I had for my fast breaker meal.

As the show date gets closer, I will try and keep you all updated pretty regularly. PICS WILL BE POSTED BY THIS WEEKEND AT THE LATEST!! Updates will be more along the lines of this format instead of listing workouts and diet numbers. I will also have a complete detail of how my peak week will be set up soon as well.

Stay tuned!
 
Awesome as always buddy. Rooting for you!

And yes for god's sake stop that test e so all of that damn water retention can leave your bloated ass already...

...psht lol
 
psizzle_8 said:
Awesome as always buddy. Rooting for you!

And yes for god's sake stop that test e so all of that damn water retention can leave your bloated ass already...

...psht lol
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Lol....actually I feel a little bloated this morning from all that pasta and carbs last night, but nothing major. Weight only went up about a pound of bloat from the day before, so not bad.

I will be eating clean at around 1800-2k over the next 3 days, then another cheat on Friday...which is technically my last one. My peak week starting with sodium loading/carb depletion starts on Sunday!
 
Well guys, I am in the process of planning out my peak week, which is coming right up and starting in just a few days. There are a lot of conflicting information out there on what competitors think is the "proper" wy to peak for a show, but I have researched and researched and think I've finally came up with a plan I intend to follow for the most part.

I've already started loading sodium starting yesterday, and increased water dramatically. I've added salt to all my meals and I'm now drinking 2-2.5 gallons of water per day. This is a pretty big change for me since I've pretty much been at a lower sodium level and at just around a gallon per day of water. I really expected adding all the water and sodium to bloat me up quite a bit, but to my surprise I woke this morning looking better in the AM than I have in a ong time. I did have about 4 trips to the bathroom last night, so the water was pouring out of me. This flushing of my system may be just what I needed. The introduction of sodium has seemed to make me fuller and harder too, and visibly more vascular.

So my plan for peak week is basically going to start with depleting carbs for 3 days with high water intake, then start carb loading at 3 days out and I will keep the water high but reduced over the 3 days. Sodium I really would like to not change unless I feel I have to, but at the most I will just slightly reduce it on Thursdy and Friday before the show. I will add in a herbal diuretic (dandelion root) on Thursday as well to help dry out. Here is the plan for now...

Sunday: start depleting carbs (carbs to only trace amounts), water at 2-2.5 gallons, sodium high (salt all meals) LISS cardio

Monday: carbs, water and sodium the same as Sunday, depletion weight training

Tuesday: everything same as Monday

Wednesday: start carb loading with mostly fast acting simple carbs at around 500g (things like fat free candy, cookies, pop tarts, pasta, rice cakes with peanut butter) protein reduced to 1g/lb bodyweight. No protein shakes and no green veggies. Sodium kept high, water kept high 2-2.5 gallons

Thursday: continue carb load at 400g (more complex carbs than simple carbs like sweet potatoes, brown rice, oats, rice cakes). Water at 1.5-2 gallons, sodium moderate to high, strt herbal diuretic (dandelion root)

Friday: at one day out carbs continue loading at 300g primarily coming from complex clean sources (sweet potatoes, brown rice, oats, rice cakes, etc) sodium will be low to moderate until the last meal. Water will be at around a gallon-1.5 gallons and get cut off completely around 5 or 6 PM. I will then have a final meal after that that will contain a decent amount of fat, moderate protein, high carbs, and about 2,000mg sodium. After that I will have a glass or two of wine before heading to bed before show day.

Saturday: SHOW TIME!! First meal (around 6 AM) I plan to have some pancakes with maple syrup and maybe a donut or two. I will judge what I eat based on how full I think I am and how much more I need to fill out. Prejudging is at 11 AM so I don't have a lot of time to carb up if need be. I will have fat free candy, rice cakes with peanut butter, chocolate bars, Reese's. cups, pop tarts, and other goodies to snack on throughout the day and fill out when I need to. Water will be at sips only as needed all throughout the day. I will probably do 40-50g of carbs every couple hours up to the evening show.


Tomorrow I am planning a BIG carb up to see how I respond to it. I'm eating similar to how I plan to eat on Wednesday carb up to see if I spill over any and assess my carb sensitivity better. I won't be adjusting water or sodium really, but I obviously won't have water from the time I go to bed until the time I wake up on Saturday, so hopefully it will fill me out well without spilling over and I then plan to pump up a little and take some pics. This will help me decide if I need to change anything those final days. I'd really like to keep water in as long as possible, and sodium unchanged before show day so hopefully this plan will show me that I don't need to do anything other than carbup with what I had planned, and cut off water t the right time with the diuretic. I'm looking forward to eating a bunch of good stuff tomorrow, and it will be a nice treat before the dreaded carb depletion to come. I know cals will be through the roof, but I'm in the condition I need to be so I'm not worried about it. Just need to peak right, and I will be happy with how I ended up....win or lose. T least I will have known I went in as good as I could have.

Any comments, critique, or questions, feel free to ask!
 
I've never done a show, so maybe this is totally ridiculous, but I have read about an epson salt bath the night before to pull water out of the skin. Ever read anything about that? This whole week before a show to peaking protocol is totally foreign to me, and based on your above post seems rather complex. Good luck bro!

As a side note, I was searching logs for my first epi-strong cycle I am getting ready to start and came across your first one from back in 2010. It'd be sick to add 15 or 16 lbs like you did on that cycle.
 
lrkoehle said:
I've never done a show, so maybe this is totally ridiculous, but I have read about an epson salt bath the night before to pull water out of the skin. Ever read anything about that? This whole week before a show to peaking protocol is totally foreign to me, and based on your above post seems rather complex. Good luck bro!

As a side note, I was searching logs for my first epi-strong cycle I am getting ready to start and came across your first one from back in 2010. It'd be sick to add 15 or 16 lbs like you did on that cycle.
Click to expand...


Epsom salt baths are something guys used to do back in the day, but I don't know that many do anymore. I'm going to skip that, as I don't think I will need it. Between cutting water out the night before, the diuretic, and a glass of wine...I should be pretty dry come show day hopefully.


I loved that Epi-strong cycle. The gains I made on it were pretty sick indeed. I gained more on that solo PH cycle than any others I've ran.
 
Mc32 said:
Sick log man, good luck @ the show I'm sure your gonna kill it bro
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seandh07 said:
Can't wait to see you take that win man!
Click to expand...


Thanks guys! I'm pretty happy with my condition. I know as last as I peak good, I have a good chance of competing well and possibly placing recent. At 38, Not too bad for an old guy...lol.

No matter what happens its a great learning experience for the future that will help me do even better in later events down the road.
 
I went a little overboard on my carb up Friday on ended with 5600 cals and 705g carbs...lol. It definitely filled me up well, but two days later I'm still a little bit spilled over from the carbs despite having two long 90 minute LISS cardio sessions. I just went all out on eating that day. Probably should have cut back a little but I wanted to see what my carb limit was on capacity before spilling and how quickly it could go away.

I've decided I'm going to take a more conservative approach this peak week and not make as drastic changes as I had planned. Instead of going basically no carb during my depletion phase, ongoing to reduce each day through Tuesday doing about 160g today, 130g tomorrow, and less than 100g on Tuesday. I will also be doing depletion weight training tomorrow and Tuesday. It will be full body workouts both days with light weights in the 15-25 rep range, a couple sets per body part with 1 minute rest between sets. This should help further burn and empty glycogen stores.

Then my carbup starting Wednesday will be reduced to around 450g, and 250g Thursday, and 150g Friday. I will reasess things come Saturday show day on how much I need more to eat and fill out. I wanted to err more on the side of caution instead of risking spillover. With physique my size is more than enough, so the cuts and definition need to be my focus. I'm actually pretty close to being on the line for too muscular for physique. If I add much more muscle, I probably won't be able to do another physique show and will have to go bodybuilding.

So I took some pics after waking this morning and they were decent I guess. I'm still little spilled over and holding a little water from the huge carb day and having the high sodium intake, but its not too terrible. Bodyfat is holding at around 4.9% but reads up to 5.2% depending on how much Sub-Q water I'm retaining at the time. Morning Weight was 172.


View attachment 102173View attachment 102183View attachment 102193View attachment 102203View attachment 102213View attachment 102223
 
'decent I guess' ... Don't be so hard on yourself. You look amazing my friend
 
I've got through my 3 days of carb depletion. I'm glad that it is over, and the hard dieting is behind me. Today I get to start my carbup! Woke up this morning extremely dry and ripped, but very flat from depletion.

I have every macro entered and figured for my next three days over this carbup and it looks to be about 600g today consisting of waffles and syrup for breakfast, oatmeal, sweet potatoes, bananas, and whole wheat pasta spaghetti with garlic bread for dinner.

Tomorrow and Friday will be 300g carbs and 250g carbs all coming clean from sweet potatoes, oats, bananas, and rice cakes with peanut butter. Sodium will be kept pretty low as well both days. Also will be eating asparagus twice per day each day (natural diuretic) Then Adding in dandelion root as well. Water will be tapered down to 1.5 gallons Thursday, and 1 gallon on Friday cut off to sips after 4PM.

Hopefully, if things go right, it will fill me up and dry me out without spilling me over.
 
I ended up going with a bigger carb load yesterday than originally planned. The depletion of carbs for a few days had my body soaking up and using the carbs I ate just about as fast as I could eat them it seemed, so I added some more. I ended the day at around 760g, and felt and looked VERY full, but to my surprise there wasn't much spillage this morning...and I didn't look too bad. Definitely holding a little extra water but almost all was in the muscle where it should be. Weight was up 2.5 lbs which is right around what I was expecting.

Today is planned to be at 350g carbs all clean from sweet potatoes and rice cakes with peanut butter. Sodium is bring lowered to under 2000mg today and tomorrow to help pull water. Started dandelion root as well. Also eating asparagus to help shed water.

Tomorrow is planned to be at 250g +/- depending on how I look in the morning.

Started applying my tan last night. I will probably do another coat tonight, and one more on Friday night.

Almost showtime!!! Time to get full, dry, hard and ripped!!
 
Don't forget your face...it's annoying when people don't do their face and they end up having ghost face!
 
and the bottoms of your feet and hands as much as possible.. looks like it's coming together for ya..

do you have a photo shoot planned as well?? it's probably too late now, but still a good idea..
 
Well guys, I got through the contest and it was a lot of fun. I learned a ton and had some very tough competition there. I was in the largest class that had 22 in it. I ended up finishing 15th, which is not as high as I had hoped I would place but it turns out that being as big and ripped and as you can be isn't exactly what they are looking for in physique. They were really looking for more the "model" type guys with the great looking faces and perfect hair. All the guys that placed top five were the best looking guys but not necessarily the best bodies. There was me and a couple other guys that were more ripped than anyone there and we were carrying more muscle than 75% of them as well, but since I have a face that only a mother and wife could love it may have cost me placing higher. I was also the oldest competitor in the class at 38. The next oldest was 30 (a whole 8 years younger).

After competing I came to realize that I probably should have competed as a middleweight bodybuilder instead and would have done much better there. As I said, I learned a lot from the experience, and I plan to continue to compete in the future. This will more than likely be the last time I will do physique however. My next competition will definitely be middleweight. After seeing them on stage, I really feel that I could have placed well in that class and probably made top five. Oh well you live and you learn. Mens physique is a model show, and not a bodybuilding show. The next time I compete will probably be around this time next year, but as a middleweight. In the meantime, I will spend it trying to add about 7-8 lbs of muscle to my frame so I can be right at the top of that class next year and walk on stage at 176ish and 4% bodyfat!

The pics were all taken from my family and are pretty crappy since they are in the audience. I don't know if and when I can get any posted, but I did take some more pics Friday morning here at home that I will post up soon. I ordered some pics from the photographer at the show but I don't know when those will show up either.
 
soupeater said:
Congrats buddy. Great job and now ya know what class to be in. Did you peak right for the show?
Click to expand...

If I was bodybuilding I nearly peaked right, but for physique I may have been too lean. A judge even told me I was too lean, too vascular, and too muscular through my back and arms for physique.

Bodybuilding is definitely my calling and what I will do in the future. It was a great experience, I got to try and get a feel for the stage, and I learned a lot. Next time though I'm losing the board shorts and manning up by putting on my banana hammock and going in as big and peeled as I can. RickRocking the middleweight division in 2014!!! :D
 
RickRock13 said:
If I was bodybuilding I nearly peaked right, but for physique I may have been too lean. A judge even told me I was too lean, too vascular, and too muscular through my back and arms for physique.

Bodybuilding is definitely my calling and what I will do in the future. It was a great experience, I got to try and get a feel for the stage, and I learned a lot. Next time though I'm losing the board shorts and manning up by putting on my banana hammock and going in as big and peeled as I can. RickRocking the middleweight division in 2014!!! :D
Click to expand...

Yea man, congrats on placing as well as you did, not to be a dick but I'm surprised! You are way better cut out for bb, physique guys carry the model, sexy beach body look, and as much as I hate to say it because I do men's physique, way less muscle and vascularity. You probably could have stepped on stage when you started your cut and placed better, again not trying to be a dick because you have a sick body (no homo) but at least now you know. You would kill at middleweight!!!
 
seandh07 said:
Yea man, congrats on placing as well as you did, not to be a dick but I'm surprised! You are way better cut out for bb, physique guys carry the model, sexy beach body look, and as much as I hate to say it because I do men's physique, way less muscle and vascularity. You probably could have stepped on stage when you started your cut and placed better, again not trying to be a dick because you have a sick body (no homo) but at least now you know. You would kill at middleweight!!!
Click to expand...

Thanks a lot man! I appreciate it, and I totally understand your opinion. You are probably right about me having a better chance of placing better if I was in the shape I was when I started cutting. I was a little over 6% then, and that was about as lean as the leanest men's physique guy was. Most were around 7-8% or so.
 
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