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  • Big_D's comeback

    What's up folks, new here but not to the game. I'm a Texas NPC competitor been out since '08 do to some injuries and gotten married. I'm back at it and just about 23 days out from Dallas Europa. Was on track to do super heavy weight but tearing my hamstring 8 weeks out set me back and will probably be coming in heavyweight.

    Stats:
    2008 Texas State Championships Men's Heavyweight 4th
    2008 Lackland Classic Men's Heavyweight 2nd

    6'2"
    Off season weight 265
    Contest weight (currently) 232

    Will keep my journal here and once this show is over ill keep going with either off season journal or my next show. Will post some current pics as soon as I figure out the system here.



    Last night legs. Do to just recovering from a partially torn hamstring I'm sticking with higher volume and keeping the weight relative. I've found I respond better to higher volume, flooding the muscle with blood.

    AM cardio 45 minutes elliptical

    Workout later in day:
    Warm-up stationary bike 15 minutes
    Squats 315x20 4 sets
    Leg Press 10ppsx20 4sets
    Hack Squat 3ppsx15 3 sets
    Leg Ext stackx20 3 sets
    Seated Leg Curls 120x15 4 sets.

    Hanging leg raises 3x25
    Incline crunches 3x25
    Russian twist 3x50

    Diet carbs cycling so it changes daily.

    Meal 1
    12 egg whites, 6 yolks
    1/2 cup oats 1/2 cup strawberries
    2 cups coffee.

    Meal 2-3
    10oz chicken
    2 cups brocolli

    Meal 4 pwo
    10oz chicken
    4oz red potatoes

    Meal 5
    10oz tilapia
    2 cups baby spinach
    1/4 avocado

    Meal 6
    10 oz chicken breast
    2 cups baby spinach
    1 so natty pb

  • #2
    Awesome man, in to follow along

    Comment


    • #3
      Count me in!
      laurie@controlledlabs.com

      Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

      Comment


      • #4
        Thanks for the welcome!!!

        23 days to go!!!!!

        chest tonight...., 50g carbs for the day

        3 rounds
        db incline x10 100's
        db flat x10 100's
        HS inclinex10 3pps
        HS flatx10 2pps
        pec deck x10 stack
        db incline flies x10 60
        cable cross overs x10 80
        around the world flies x10 30's

        3 rounds
        hanging leg raises BWx15
        seated calf rasies 5pps x15
        donkey press 400x10
        standing calf rasies 300x10

        started tanning, feels good to get some color. LOL

        Comment


        • #5
          New game plan for the week

          Today 50g carbs
          Friday 75g
          Saturday 125g
          Sunday 200g
          Monday 25g (gonna be a rough day) lol
          Tuesday 50g and re-evaluate.

          Comment


          • #6
            Wake Up:

            60 minutes on elliptical

            Meal 1
            12 egg whites, 6 yolks
            1/2 cup oats
            1/2 cup mixed berries
            2 cups coffee

            Meal 2
            10oz chicken breast
            2 cups baby spinach
            2tbsp cinnamon

            Meal 3
            10oz chicken breast
            1 cup broccoli


            Back
            3 rounds 2-3 minutes between rounds practicing posing and stretching

            DB Rows 120x10
            Pull Ups BWx10
            Rev Grip Lat Pulls 220x10
            BB Rows 275x10
            HS Iso-High Rows 3ppsx10
            HS Iso Low Rows Wide Grip 3ppsx10
            Straight Arm Pull Downs 100x10
            Back Ext BWx10


            Meal 4
            10oz chicken breast
            1/2 cup oats
            1 cup strawberries


            Now off to teach BootCamp.

            Comment


            • #7
              Wake Up:

              60 minutes on elliptical


              Meal 1
              12 egg whites, 6 yolks
              1/2 cup oats
              1/2 cup mixed berries
              2 cups coffee

              Meal 2
              10oz chicken breast
              2 cups baby spinach
              2tbsp cinnamon

              Meal 3
              10oz chicken breast
              1/2 cup oats
              1 cup broccoli


              Shoulders
              3 rounds 2-3 minutes between rounds practicing posing and stretching

              Seated Military Press 2ppsx10
              DB side lat raises 55x10
              HS Military Press 3ppsx10
              High Rear Cable Rows 120x10
              Rear Delt Cable Flies 40x10
              Rev Pec Deck 220x10
              Seated DB Rear Delt Raises 55x10
              Front/Side DB Lat Raises (palms out) 25x10

              BB Shrugs 3ppsx10
              DB Shrugs 120x10
              Behind The Back BB Shrugs 3ppsx10


              Meal 4
              10oz chicken breast
              1/2 cup oats
              1 cup strawberries

              Posing and then eat again!!!

              Comment


              • #8
                Wake Up:

                60 minutes on elliptical

                Meal 1
                12 egg whites, 6 yolks
                1/2 cup oats
                1/2 cup mixed berries
                2 cups coffee

                Posing for 45 minutes

                Meal 2
                10oz chicken breast
                1 cups baby spinach
                1/2 cup oats
                2tbsp cinnamon


                Arms
                3 rounds 2-3 minutes between rounds practicing posing and stretching

                Triceps
                Close Grip Bench 275x10
                DB overhead ext 120x10
                Skull Crushers 1ppsx10
                DB Skull Crushers 40x10
                Rope Ext 100x10
                Overhead Rope Ext 100x10
                Rev Grip Cable Ext 90x10
                Dips BWx10

                Biceps
                Incline DB Curls 60x10
                Incline Hammer Curls (facing bench) 45x10
                Straight Bar Curls 135x10
                Single Arm Preacher Curl 50x10
                Preacher Curl 110x10
                Cable Curls 100x10
                Front Double Bicep Cable Curls 50x10
                Hammer Curls 40x10


                Meal 3
                10oz chicken breast
                1/2 cup oats
                1 cup strawberries


                Posing for 30 minutes

                Meal 4
                10oz chicken breast
                1/2 cup oats
                1 cup broccoli


                Now time to finish laundry and go tan.

                Comment


                • #9
                  Off day today so just AM cardio and practice posing. 19 days baby!!!

                  Comment


                  • #10
                    17 days out.

                    Am Cardio

                    Meal 1
                    12 egg whites, 6 yolks
                    1/2 cup chopped onion
                    1/2 cup oats
                    1 tbsp cinnamon
                    1/2 cup mixed berries
                    3 cups coffee

                    30 minutes posing

                    Meal 2
                    10oz chicken breast
                    1/2 head of lettuce

                    Meal 3
                    10 oz 99% lean turkey
                    1/2 head lettuce
                    1 tbsp pb

                    Meal 4
                    3 scoops whey
                    2tbsp coconut oil

                    Crazy 8's for legs 3 rounds sets of 10, posing and stretching between rounds

                    Squats 315x10
                    Leg Press 10ppsx10
                    Hack Squats 4ppsx10
                    Leg Ext Stackx10
                    Lunges 135x20

                    Lying Leg Curls 100x10
                    Glute/Ham Raises BWx10
                    Standing Leg Curls 40x10
                    Seated Leg Curls 100x10
                    SLDL barx10
                    (took it easy on hamstrings as the one I tore is still a little sensitive and tight)

                    40 minutes posing

                    Meal 5
                    10oz chicken breast
                    1/2 cup oats
                    1tbsn cinnamon
                    1/2 cup mixed berries

                    Meal 6
                    10oz chicken breast
                    1/2 head lettuce
                    1/2 onion chopped
                    salsa

                    Meal 7
                    3 scoops whey
                    2 tbsp coconut oil

                    Comment


                    • #11
                      in on this as well... looking awesome!

                      Comment


                      • #12
                        Thanks for the support guys. Getting so damn close.

                        Comment


                        • #13
                          Am Cardio

                          Meal 1
                          12 egg whites, 6 yolks
                          1/2 cup chopped onion
                          3 cups coffee

                          30 minutes posing

                          Meal 2
                          10oz chicken breast
                          1/2 head of lettuce

                          Meal 3
                          10 oz 99% lean turkey
                          1/2 head lettuce
                          1 tbsp pb

                          Meal 4
                          10oz chicken breast
                          1/2 head lettuce
                          1/2 onion chopped
                          salsa

                          Meal 5
                          3 scoops whey
                          1/2 cup oats
                          1tbsp coconut oil

                          Crazy 8's for chest 3 rounds sets of 10, posing and stretching between rounds

                          Incline DB press 100x10
                          Flat Db press 100x10
                          Incline HS press 3ppsx10
                          Flat HS 3ppsx10
                          Pec Deck Stack x10
                          Incliine DB Flies 65x10
                          Cable Cross Overs 100x10
                          Around The World DB Flies 25x10

                          Seated Calf Rasies 225x15
                          Donkey Raises 400x10
                          Standing Calf Raises 300x10

                          40 minutes posing

                          Meal 6
                          10oz chicken breast
                          1/2 cup oats
                          1tbsn cinnamon
                          1/2 cup mixed berries


                          Meal 7
                          3 scoops whey
                          2 tbsp coconut oil

                          I am exhausted...was falling asleep every time I sat down today....raking tomorrow easy and resting a bit more, still gonna get the work done but staying off my feet as much as possible.

                          Comment


                          • #14
                            rear relaxed2.jpgfront relaxed2.jpgUpdated pics, sorry crappy camera

                            Comment


                            • #15
                              Originally posted by Big_D View Post
                              [ATTACH=CONFIG]1554[/ATTACH][ATTACH=CONFIG]1555[/ATTACH]Updated pics, sorry crappy camera
                              Holy moly!!!
                              laurie@controlledlabs.com

                              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                              Comment

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