8 weeks to go

**hardasnails1973** · 07-29-2003, 08:49 AM

With just 8 weeks to go I'm right on target 218 lbs and shoulders, glutes, quads, chest , triceps moderatly straited I have acheieved alot of my goals for the year (more sweep on quads, better symmertry with calves, kept wasit an inch to 2 inches smaller then previous year at the same weight) Now it is time to start the hardening phase for another 4 weeks. Cardio will be kept to 2 times a week and starting to go dancing on the weekends alot more (this really helps harden me up more then anything) I will start posing 15 minnutes a night and going to see my freind james griffith who is an excellent and classical poser who wins best poser at every show. psoing every night at 15 minutes and working my way up with make me harder and more conditioned with out sacrfice any size (HIGHLY RECOMMENDED VS CARDIO) I also started tanning as well were I practice tensing my muscles while in the tanning bed. CArdio will be one HIT session wed night sprints on a regular bike. I feel that a regular bike hits more your hamstring and calves, quads alot better then recombinat bike. Sat on longer duratoin of 30 minutes on ellpitcal or incline tread mill at 60-70% of max hr rate ( 450 -500 caloires burned) Diet has dropped by 15 % and have changed my supplementtion around to help accelrate weight loss while maintining lean body mass. I will add in BCAAS with my meals once my caloires get below maintnece which will be some where aound the 5 weeks peroid. 4 weeks ouit I will start the carb rotation to help to dry out and increase condiroining. AS with past contest My body weight tend to reatin weight and just dropping body fat and in terms end up buliding muscle while dieting. I think i will even bust out the clipper this week end to see what cuts and straitions this hair ball has. at 6 weeks out all shakes will be cut and this will allow me to even get tighter4 weeks out creatine drops 2 weeks out muscle synergy goes as well as well as glutemine

current diet for next 2 weeks
this is the diet i'm just started

630
8 egg whites
2 scoops mp
1 teaspoon flax
1/2 cup oatmeal

730 EC stack

930
10 oz turkey burger
1 teaspoon flax
1 cup veggies

1130 EC stack

1230
10 oz chicken
6 oz yam ( drop on non training days)
1 cup green veggie

330
1 can tuna fish
6 egg whites
1 teaspoon flax
veggies

430 EC
500 8 synergy/ 1 tespoon creatine/ ? teasppoon glutemine
1000 mgs vitmain C

530
pre or during workout sipped workout days only
3 scoops muscle provider

630
post workout workout days only
3 scoops mass maker
2 scoops mp
5 grams creatine
1 TBSP glutemine
2 anti oxidents
2000 mgs Vitminc c

730
wait an hour
10 oz chciken
6 oz yam
1 cup veggies

1030
before bed
6 oz beef 90%
5 egg whites
1 cup veggies or small salas

supplements
4 mass aminos/ meal
4 liver tabs /meal
2 digestive ezymes a meal
10 grams glutemine before and in post work drink
5 grams creatine before/ after workout

Adding synergy
8 tabs before breakfast , 8 tabelts 1/2 hour before trainng

another 3-4 weeks i will drop muscle provider and adding musclarity during workout

training is 3 sets 4-6 reps for 3-4 weeks

day 1 quads 3 exercises
day 2 chest, biceps
day 3 HIT cardio
Day 4 back, hamstrings
day 5 shoudlers, tricpes
day 6 Longer duration cardio
Day 7 off

next 3-4 weeks
quad,
chest, calves
day off- cardio
arms
shoulders, hamstrings
backcalves
day off -cardio

**Nate** · 07-29-2003, 08:52 AM

looks like you've got everything in order.

good luck to ya!

**hardasnails1973** · 07-29-2003, 09:38 AM

leg last night

leg press
24 x 45lbs plates for 6 reps
24 x45lbs plates + plus Jake (220 lbs) for 3 sets for 6 reps deep with pause on the bottome
squats
455 x 6
500 x 4
550 x 4 (shaky, but jake calling me a pussy got me through it)

leg ext
190 x 6
220 x 6

adductors
rack plus 2x45lb plates by 2 set of 8 reps

**hardasnails1973** · 07-30-2003, 04:40 AM

did calves, abs Hit cardio was a bitch last night. All i could say was OUCH!! but when i got done people where just staring at my legs becuase veins where coming out of every where and even through the hair you could see them (time to bust out the clippers) LOL. I did take 15 grams dextrose and 20 grams protein before and after workout, 250 mgs ALa to drive sugar into the cell as precaution and I think that helped My legs never looked so swollen in my life and as soon as I stop the creatine my waist will get even tiny and give a better illusion of how a bodybuilder is supposed to look. Today is shoulders triceps

**hardasnails1973** · 07-31-2003, 07:10 AM

shoulders
miliatary presses
275 for 5 x2 sets
standing side laterals
60 x5 x2
65 x5 x2
rear delts raises
55 x6
60 x6
frontl raises
40 x 6
45 x6

triceps
close grips
315 x 5
365 x4
pushdowns
110 x6
120 x 6
130 x6

skull crushers
205 x6x2

close grip push up
2 sets to failure

decided to add keep post workout drink and then switch to a protein/ fat meal the next meal and this worked great to tighten up even more. Droping the preworkout carb/protein drink and going to 25 mass minos during work out

last night at 12 am had veins coming through intercostals and lower abs getting tighter on off days I'm swithcing to 1 grap fruit and going to drop oatmeal and keep it only on training days
weigth was at 218 and holding gettting tighter. Face is starting to sink in all ready cardio is stating at 2 times a week HIT for 15 minutes and then we will assess in 2 weeks from there. EC stack working really will have to put another belt loop ion pants in another weeks or so Goal is 28-30 invcher waist at 200 plus on stage. Sprinting will keep my legs really full and tight, vascaulr. Very happty and hopefully adding some supplments to the puzzle will even gain a few lbs of lean muscle while dieting

**butterfly** · 07-31-2003, 11:14 AM

Wow, sounds like you've got it all figured out and are on your way to a 1st place!!!

Congrats and good luck!!!

**J'Bo** · 07-31-2003, 11:21 AM

holy crap

look at those abs

**naturaltan** · 07-31-2003, 11:22 AM

those are the abs I want for Vegas Miss Jbo ... nice work HAN!

**J'Bo** · 07-31-2003, 11:37 AM

NT

You actually have mini plates like he does so it is possible...i want them too

**shortstuff** · 07-31-2003, 03:03 PM

I think we all want them, mine are kinda cushy right now

**hardasnails1973** · 07-31-2003, 06:48 PM

Workout

I dropped the preworkout drink and went to 30 MAss aminos taking 4-5 at a time. this gave me an increbile pump plus it to not bloat me during work out

Hamstrings
Lying leg curls
150 x6
170 x6
stiff legged dead lifts
400 *4
500 *6
575*6
lunges smith
225 x 6
275 x 4
295 x4

was ready to hurl
tanned for 20 minutes and was squeezing abs hold time got out of bed and veins every where and still got 8 weeks to go. I'm going to weight my elf once a week from now on. Going to ride this eating out with 2 days HIT cardio 15 minutes on off days (sprints) went to put pants on to day and legs where ready to split and wasit was hanging off so I'm keep going caloires at 3900

**hardasnails1973** · 08-01-2003, 12:54 PM

tonights workout back traps,

Lat pull up with weights
1-2 sets warm up

6 reps with body weight plus 45 lns
6 reps with body weight plus 65 lbs
6 reps with body weight plus 65 lbs

bent over rows barbell
315 x6
405 x 5
455 x 5

pull downs
rack for 6 reps
rack plus 25 for 6 reps
rack plus 45 for 5 reps

shrugs
495 x 5
585 x 5
675 x5

**hardasnails1973** · 08-02-2003, 09:56 AM

just got done HIT, abs and ready to hurl

**Twin Peak** · 08-02-2003, 10:47 AM

Interesting journal. When is the show, and which is it?

**hardasnails1973** · 08-02-2003, 05:28 PM

NABBA NAtionals sept 20 7 weeks and counting

**Twin Peak** · 08-04-2003, 07:37 AM

NABBA was my first contest (local and small) many moons ago.

Is this a natural show or not? I have no idea of your background.

**hardasnails1973** · 08-04-2003, 01:08 PM

No its national show, but these guys will not be juiced to the guilds as in NPC and they go more the symmetrical look vs mass monsters. I like it becuase there is no weight classes only height which makes the sport the way it should be by sight not by numbers

**hardasnails1973** · 08-04-2003, 01:23 PM

Modification thaty will be made
1. dropping oatmeal adding in grapefruit (15 grams carbs) in meal 3
2. dropping 8 oz yam in meal 3 adding in 2 TBSP of newmans dressing
3. Adding in 1000 mgs l carnitine with EC stack 3 times a day

cardio remains the same

modification causes 250 caloire drop = .5 lbs of fat loose aweek
brings me to 3650 caloires training days and 3150 on non training days

legs today

legg presses
24 plates for 6 reps
24 plates + training partner 6 reps
24 plates + training partner , 100 lbs plate for 6 reps

front sqaut machine (bear)
18 plates for 6 reps
20 plates for 6 reps
22 plate for 6 reps

one legged leg presses
8 plates for 6 reps x 3

**Twin Peak** · 08-04-2003, 01:23 PM

Yes, I knew it was national, I was referring to my small potatoes show.

Maybe I missed it, but how tall are you, and what do you hope to compete at?

**hardasnails1973** · 08-04-2003, 01:36 PM

5'9 215
just starting my supplements for cutting.

Where ever I look best. I go for conditiong meaning glutes straited and body fat low 3% probably 200 lbs mroe symmetrical lat 8 weeks I usually gain 4 lbs or so and get tighter

**hardasnails1973** · 08-05-2003, 06:28 AM

I had a hard time sleeping last night metabolsim is really picking up and is really getting ready to rock. I was sweating perusingly and having night sweats, but luckily I was craving any food. Going to start blitzing abs every other day and upping cardio to 3 days a week 20 minutes and keeping the diet then same.

**Twin Peak** · 08-05-2003, 07:06 AM

Do you use cytomel?

**hardasnails1973** · 08-05-2003, 09:05 AM

tried t-3 a while ago it just ate my lean muscle mass up and made me stringy. I wish I had some gh becuase my body response really well to 2-3 ius a day on that stuff. I get super lean and freaky vascaular from it. I used it 2 years ago and was 220 at 4 % bf and then with work and stressing out, and cathcing a cold 10 days out from the show I ending up down to 190 and couldn;t compete becuase I caught a stomach vs that caused me to lose 15 lbs in a matter of 4-5 hours. friday night at the gym I was a ful 205 and then stomach starting cramping and I ran into the bathroom and was on hopper just blowing out water. I blew out all my electrolytes and in the morning I got up i felt i like a mat truck hit me and I has no apetite to even eat and I knew there was some when I push food away especially in a depleted stage. That day i went through 10 bottles of pedialyte and pretzels to get my self back in to balance. I should have wen to hospital to get IV becuase I could have had a heartache at any minute. Luckily I knew what to do other wise it could have been ugly.

**Twin Peak** · 08-05-2003, 09:46 AM

Ouch.

When using cytomel, were you also using testosterone? I have heard it is muscle sparing if used with androgens, but can eat muscle if not.

What dosage did you use?

**hardasnails1973** · 08-05-2003, 11:38 AM

1/2 tab morning 1/2 tab (50 mcg tabs) at night time for 2 weeks and said hell with this. I was constantly sweating and felt run down by workout time. I get more energy from liver tabs and EC stack then t-3, only time i wil take t-3 again is if i would take GH
was on winny, fina, no test

**Twin Peak** · 08-05-2003, 11:46 AM

Interesting.

It is a breath of fresh air, btw, that you talk about this openly on this forum. Rather than pretend otherwise.

**JB_427** · 08-05-2003, 11:47 AM

Whoa. Way too many hot men in here.

**hardasnails1973** · 08-05-2003, 12:26 PM

All i can say is I have completely restructured my self to try to represent what bodybuilding is about the classic phyique of symmetry with a eye pleasing physique. Twin peak when competing on the national levels people who are suppose to be "natural" are naturals in whose eyes. Alot of them are hypocrites. I compete where I belong and If I want a trophy that bad I will go down to the store and buy one. I may be considered emhanced but there is a line that one draws. When I can place in top 3 by taking 1/3 or 1/2 of what competitors i'm going up against are taking I have accomplished my goal. I only cycle before a show as a way to preserve my receptors so i don;t have to take more each time. Actually each year my dosage are dropping because of the natural alternatives and my knowldge I accquire while training with out it for other 9 months. My philopshy is i don;t use it to get big but to hold what i have gained from the offseason from training with a very strict and discpline regime. You can not be superman all the time and that is some thing that I accept. people see me offseason they are like are "are you getting ready for a show in a few weeks" I stay at 5.5% year round becuase that is what my genetics allow.

**Twin Peak** · 08-05-2003, 12:36 PM

Your stance is quite respectable.

**hardasnails1973** · 08-05-2003, 05:56 PM

Chest workout
flat bench
365 x 4
385 x5
425 x3

incline dumbells
140x10 x2

weight dips
body weight + 4 x 45 x 6 reps x2 sets

biceps

stannding dumbell curls
65x6
75 x 6
80*6

long bar curl
175 x 6 x2
hammer curls one armed
60*6
65*6

Have gotten alot tighten veins are shooting through mide section like crazy and intercostal are starting to peak through and more clearier. Strength is increasing weight is holding wasit is getting smaller by week. Right on target. big changes to come in next 4 weeks

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