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Rock and Rollin...from fat to fit

Sunday AM
35 min HIIT cardio fasted

217.5 this morning. E2 control is working. Water is leaving. I'm no longer stressed about being ready.

4 WEEKS out!!! Hell yeah.
 
Happy Memorial Day!!
Slept in this morning. Felt pretty good but have to get some work done today on the physique.

Just finished 35 min HIIT cardio fasted - then 30 min flexibility work and lower back work.
Also worked in posing for about 30 minutes.

Back this afternoon to lift. No BBQ's for me today. I'm all business.

RS
 
MrSaturatedFat said:
Hey bro, whats your 35mins HIIT routine consist of?
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I use a machine that's a cross between an elliptical and a climber made by Precor. 30 minutes of 1 min low pace followed by 2 minutes of hard as I can go. Repeat for 30 minutes and then 5 minute cool down. Exhausting.
 
Weeks after a holiday are always the toughest. At least this is the last one before the show.

Mixing things up a bit this week with no carbs and fat cycling. still trying to get the last bit of fat and water off the lower abdomen.

AM - fasted HIIT cardio. 35 min.
More cardio this evening

Supps are still the same - 375mg test 600mg mast 75mcg t3 and 60mcg clen plus AI's -waiting on Primo 200 to come in so I can add it.
 
PM cardio felt great. Having to travel tonight for business tomorrow. Driving is so dang hard to do without snacking. God help me stay strong.
 
How did you switch over from a keto diet to a moderate carb diet? Do you slowly introduce carbs or just replace your fats with carbs all at once? I'm actually looking to cut with a keto diet over the next 8 weeks and I've never employed that type of diet before. Any tips?
 
msumuscle said:
How did you switch over from a keto diet to a moderate carb diet? Do you slowly introduce carbs or just replace your fats with carbs all at once? I'm actually looking to cut with a keto diet over the next 8 weeks and I've never employed that type of diet before. Any tips?
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Honestly I'm totally reliant on my prep coach for all that. He's a registered dietician and over the course of the prep he's dialed in what works for me and what doesn't. Money well spent. For me, I started off full Keto and failed miserably. Trying to go too heavy with no carbs. Since hiring Jake, we've used Keto to break through barriers. So I was on Keto for a week then the next week we added carbs back in. The fats pretty much stayed the same. The deficit from the carbs was mostly made up with protein or nothing at all. Moderate to me was a 50/35/15 split. That's what worked good for me.

I'm back to Keto right now since I'm 3 weeks out and we're shocking my body again. This time it worked to break the 220 barrier.

You're gonna have to play with it a bit, but from my experience I wouldn't try to go 8 weeks on it. Carb cycling would be a better choice IMHO for that length of time.
 
Anabolic5150 said:
RockShawn and Jake, the dynamic duo!!

3 weeks Bro, you know what to do.
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That's funny man. Been traveling today. Sucks. Timing is off, nutrients are off. Just having to do the best I can. The hotel I stayed in last night didn't even have a treadmill. No more travel till the show.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
RockShawn said:
That's funny man. Been traveling today. Sucks. Timing is off, nutrients are off. Just having to do the best I can. The hotel I stayed in last night didn't even have a treadmill. No more travel till the show.
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Somedays you just have to do the best you can.
 
I know I just became a post whore on my own journal, but After treadmill and some light dumbbell work in the hotel gym, I decided to break out the borrowed Ab RipperX. Borrowed it a couple of weeks ago from a buddy and nearly threw up just watching it the first time.

Holy crap...this DVD is way legit. I'v never seen my abs so pumped before. That was the most intense 15 minutes of core and ab work i've ever done. Now I really need to throw up. If you haven't tried this workout, get a copy. It will kick your butt!!
 
6/2/2012 - 3 weeks out

I survived the travel somewhat unscathed. Things didn't go as they should have, but fortunately I didn't get too many repercussions from it.

Today's weight 217lb
 

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HUGE improvement, regardless of what happens at the show, you are a champion already!!!
 
damn dude your legs are just fucking stupid lol! We all know legs and back wins shows. I cant wait to see the comp pics. Oh, I've tried to rep you like 8 times, but I've always been on spread lol.
 
MrSaturatedFat said:
damn dude your legs are just fucking stupid lol! We all know legs and back wins shows. I cant wait to see the comp pics. Oh, I've tried to rep you like 8 times, but I've always been on spread lol.
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Thanks msf. It kinda sucks I'll be competing in board shorts. I get more comments on the wheels than anything. I may have to stitch up my board shorts a bit or flash the quads for hopefully a small advantage. It really sucks they don't judge the legs on men's physique cause honestly it shows a complete picture of the overall physique. There are tons of guys with ripped upper bodies and toothpick legs cause they don't work em. Oh well, I don't make the rules just bitch about em. :-)
 
msumuscle said:
That's a bummer about the board shorts, your quads are crazy!
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Thanks man. I just gotta compete without em. Makes me work harder on other areas which is prolly a good deal.

Maybe in the near future they will start to include legs in the offering. Honestly you just about have to wear a square cut suit to show them without wearing posing trunks. That may be the next step.
 
Legs do look good, sucks you have to wear the long board shorts (hate those things). But bring the best you can to the stage and kick some ass. Time draws close, time to sharpen your focus. When most seem to fail, the strong get focused.

Head down, volume up, kick some ass!!!
 
Anabolic5150 said:
Head down, volume up, kick some ass!!!
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Pretty much sums it up right there!

Hell Shawn, you are still 3 weeks out? You are going to kill it when you get on stage man. You should lift up the shorts a little and flex the legs just for good measure :teeth:
 
Anabolic5150 said:
Legs do look good, sucks you have to wear the long board shorts (hate those things). But bring the best you can to the stage and kick some ass. Time draws close, time to sharpen your focus. When most seem to fail, the strong get focused.

Head down, volume up, kick some ass!!!
Click to expand...

That which does not kill me makes me stronger. I have almost always found a way to sabotage my own success in situations like this. This is when the gremlins tell me "you can't do this, you might as well eat what you want. You aren't gonna win so there's no sense in training" I hate those thoughts. I believe satan has a way of using that to squash success in strong people, Only this time I'm stronger, my God's stronger.

Having you guys on here pushing me and challenging me and encouraging me has been priceless. Now let's finish this!

~RaZr~ said:
Pretty much sums it up right there!

Hell Shawn, you are still 3 weeks out? You are going to kill it when you get on stage man. You should lift up the shorts a little and flex the legs just for good measure :teeth:
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I love the encouragement bro. If you look back to last year, Steve Cook wore some pretty short board shorts and you could tell he had some great leg development. I'm still searching for a pair like that. I've got three pair that will work, and I think the judges would have a hard time forgetting me raising the leg of those shorts and flashing the quad. I might just work it in, at least in pre-judging.
 
Two rounds of cardio today. Morning HIIT and just finished 30 min on the stair monster. I'm drenched in sweat.

Headed home for Ab RipperX
 
Monday AM - 30 Min HIIT cardio - yawn - it was good though, blasted through it.

Monday PM - MMA Circuit Style HIIT lifting

1st Giant set - 3 Rounds
- Incline DB Press @ 90's x 15, 13, 13
- Stiff Arm Cable Pulldowns @ 65 (single Pulley) x 15, 12, 12
- BW Squats (Ass to Heels) x 15, 12, 12

2nd Giant set - 3 Rounds
- Overhead press @ 135 x 15, 14, 13
- Bent Over Rear Delt @ 25's x 12, 12, 12 (pause at top)
- Kettle Bell Plie squats @ 55 x 12, 12, 12

3rd Giant set - 3 Rounds
- Seated Straight Bar Curls @ 95 x 15, 12, 10
- Dips x 18, 16, 12
- Roman Chair Leg Raises x 12, 12, 10

Drop dead afterwards - check.
 
RockShawn said:
Monday AM - 30 Min HIIT cardio - yawn - it was good though, blasted through it.

Monday PM - MMA Circuit Style HIIT lifting

1st Giant set - 3 Rounds
- Incline DB Press @ 90's x 15, 13, 13
- Stiff Arm Cable Pulldowns @ 65 (single Pulley) x 15, 12, 12
- BW Squats (Ass to Heels) x 15, 12, 12

2nd Giant set - 3 Rounds
- Overhead press @ 135 x 15, 14, 13
- Bent Over Rear Delt @ 25's x 12, 12, 12 (pause at top)
- Kettle Bell Plie squats @ 55 x 12, 12, 12

3rd Giant set - 3 Rounds
- Seated Straight Bar Curls @ 95 x 15, 12, 10
- Dips x 18, 16, 12
- Roman Chair Leg Raises x 12, 12, 10

Drop dead afterwards - check.
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That's a mean looking workout Rock! Keep plugging away son!
 
RockShawn said:
Thank you msumuscle. Even though the weight isn't huge, these giant sets work the crap out of ya.

Tuesday AM - HIIT cardio

Get it!!
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Trust me, I know circuit training's killer. I've tried it before and I thought I was going to puke up my heart!
 
msumuscle said:
Trust me, I know circuit training's killer. I've tried it before and I thought I was going to puke up my heart!
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Lol. That's a perfect way to describe it!! Circuit lifting - puke up your still beating heart. I like it.
 
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