14 Week Road to the NPC

[RooRooTJ]

Ok. I am back. I took a little bit off from the loggin but and back and getting ready for my next challenge. I am going to be competing in the NPC Natural Ohio on April 5th. This will be my first competition. I am starting out at 6' about 196 and probably around 11% right now. i plan on getting down to about 180 to compete in the light heavyweight division. Any help or advice anyone can give me would be much appreciated.

[RooRooTJ]

Hit my shoulders today. I am still working on the carb cycling for my diet but felt a little depleted today. Still got it done though.

I will be putting up the routines for everyone to critique and will throw in the weights every once in awhile. I have moved away from counting the number of sets and reps and just try to push myself.

Standing Military Press - 5 sets, 135x10 last one
Seated DB Press - 5 sets, 80sx12 last set
Seated Front DB Raises ss/ Side DB Raise - 5 sets of each
Wide Grip cable upright row - 5 sets
Reverse Cable Flys - 6 sets
Shrug Machine - 4 sets

Tried to do cardio after but the new years resolution crowd had taken everyone of the machines. Man I am looking forward to February when they are all gone and sitting on their couches again.

[Ajack]

Tried to do cardio after but the new years resolution crowd had taken everyone of the machines. Man I am looking forward to February when they are all gone and sitting on their couches again.

Hahaha! That's why i went to body builder's yesterday. Screw new years resolutionaries. I've been bustin' my as all year long.

Awesome though Roo, I'm pulling for you buddy! Subscribed to this shit right here!

[MDur8]

Good stuff so far...Whats your diet look like bro?

[RooRooTJ]

Hahaha! That's why i went to body builder's yesterday. Screw new years resolutionaries. I've been bustin' my as all year long.

Awesome though Roo, I'm pulling for you buddy! Subscribed to this shit right here!

Thanks Ajack, I will try to make you guys proud.

[RooRooTJ]

Good stuff so far...Whats your diet look like bro?

Here is what the basic diet looks like so far. I either add or subtract a oatmeal meal

Animal Cuts

Meal 1 - 4 whole eggs and 4 egg whites. Cup of oatmeal
Pak, Natural Sterol, Uni-liver, Fish Oil
Meal 2 - Universal Specialized Protein for dieting shake, make with water

Meal 3 - Cup of Veggies, 6 oz chicken breast, 2 cups of iceburg
Natural Sterol, Uni-liver, Fish Oil

Meal 4 - 6 ox chicken, 1/2 cup of greenbeans

Animal Cuts, Natural Sterol
During Workout - Shock, BCAA, Glutamine mixed with about a half a gallon of water

Meal 5 - Chicken/steak/turkey, veggies
Uni-liver, Fish-oil

For veggies I usually am using green beans or brocilli and am drinking upwards of 2 gallons of water a day.

[Shaffer_515]

Subbed for the ride man

[Roland]

Let's do this brother!

[RooRooTJ]

Welcome guys. Hope I keep you entertained and motivated.

So hit abs hard and a few calves today. It was an off day for lifting. Did hit up some heavy cardio though for 45 minutes. Tomorrow going to kill arms. I want to get a big pump on them tomorrow. Going to try to hit some high weights with some high reps. We'll see how it goes. Right now it is all about preservation.

Well I here my chicken and brousel sprouts callin my name

[Madcat]

Always willing to help a bro, just know we are all in your corner man.

Good stuff.

[RooRooTJ]

Saw this on another thread so I figured I might as well try this today to switch up my arm workout. Gonna try the Arnold routine. We'll see how this goes.

Incline DB Curl 4sets 8-10 reps.
superset with tricep pressdown 4 sets 8-10 reps

standing alternating db curl 4 sets 8-10 reps
superset with one arm overhead db extension 4 sets 8-10 reps

bb preacher curl 4 sets 8-10 reps
superset with lying tricep extension 4 sets 8-10 reps

reverse grip tricep pressdown 4 sets 8-10 reps
superset with concentration curl 4 sets 8-10 reps

FOREARMS.
Preacher reverse curl 5 sets HEAVY 10-12 reps
superset with bb wrist curl HEAVY 5 sets 10-12 rep

Tomorrow is going to be one hell of a day in Columbus training legs with Vinny. Looking forward to it and not walking right for at least a week.

[RooRooTJ]

ok did the arnold arm workout yesterday and loved it . ran into some problems with people taking my benches when i walked away to do some of the tri exercises but turned out ok. Felt a great pump from it and would defintely recommend it.

Now on my way to Columbus for the ABC to lift legs with Vinny. Should be a hell of a time.

[RooRooTJ]

Alright. I think I can finally walk down the street after the Columbus ABC. My legs are sore as hell. Had a great time though and wouldn't have it any other way.

Hack Squats
Leg Press
Power Squats ss Seated Calf
Leg Curls
Leg Ext

Hit these heavy but still for a lot of reps. I think the walk to Mongolian afterwards hurt the most though. haha

[RooRooTJ]

After the Saturday ABC and legs with Vinny, I decided to hit Chest Sunday. I have a trip to Philly this week and will be locked in a building for pretty much 86 hours and might not have time to hit a gym, so I am going to get them done before I go.

DB Flat Press - 5x12 95lb DB on the last set
Incline Bench Press - 5 x 12-15
Wide grip hammer - 5 x 12-15
Pec Deck - 4 x 12
Incline Flys - 4 x 12

30 minutes of cardio after. Hit the treadmill at the highest incline for a moderate speed. This hurt like hell because of the leg session the day before.

[RooRooTJ]

So hit back yesterday. Still trying to work through and around all the New Years Res people but it is already getting better. I think half of them have already dropped out. haha So again tried to stay as heavy as possible while still getting good contraction and alot of reps.

Hammer High Pull - 5 x 15
Close Grip Pulldowns - 5 x 15 180 last
Smith Machine Rows - 5 x 15-25
DB Rows - 5 x 15-20
Reverse Cable Cross - 5 x 12 + drop set
Straight Bar Lat Pushdowns - 5 x 15

25 minutes of cardio

[Toni69]

Looking good RooRooTJ...time flies too cause I cant belive Im 51 days out now. I hear ya on the superset set thing...I do giant sets for legs now and trying to get my shit together so nobody messes with my session is a bitch! I mean..my gym is small and everyone knows Im getting ready for this show, but it just seems like they do shit on purpose to mess with my head or rythum...LOL..I leave for 2 min to pee..come back and bye bye giant set! LOL

Keep your intensity high..even if people mess with your momentum...just keep it going and dont let these dumbass piss you off..just keep your pump goin!

I will be back!

[RooRooTJ]

Looking good RooRooTJ...time flies too cause I cant belive Im 51 days out now. I hear ya on the superset set thing...I do giant sets for legs now and trying to get my shit together so nobody messes with my session is a bitch! I mean..my gym is small and everyone knows Im getting ready for this show, but it just seems like they do shit on purpose to mess with my head or rythum...LOL..I leave for 2 min to pee..come back and bye bye giant set! LOL

Keep your intensity high..even if people mess with your momentum...just keep it going and dont let these dumbass piss you off..just keep your pump goin!

I will be back!

Thanks Toni. You too. I expect to see you walking to the cage with a big ass trophy in your hand.

Any thoughts on my diet?

[Toni69]

Here is what the basic diet looks like so far. I either add or subtract a oatmeal meal

Animal Cuts

Meal 1 - 4 whole eggs and 4 egg whites. Cup of oatmeal
Pak, Natural Sterol, Uni-liver, Fish Oil
Meal 2 - Universal Specialized Protein for dieting shake, make with water

Meal 3 - Cup of Veggies, 6 oz chicken breast, 2 cups of iceburg
Natural Sterol, Uni-liver, Fish Oil

Meal 4 - 6 ox chicken, 1/2 cup of greenbeans

Animal Cuts, Natural Sterol
During Workout - Shock, BCAA, Glutamine mixed with about a half a gallon of water

Meal 5 - Chicken/steak/turkey, veggies
Uni-liver, Fish-oil

For veggies I usually am using green beans or brocilli and am drinking upwards of 2 gallons of water a day.

Honestly..like Vinny says..I would not start cuts just yet. I started cuts and zero G at 8 weeks out. Remember too..you wanna maintain lean muscle for as long as you can right...if you start your diet too low in calories..you may be forced to go even lower as you get closer...and adding cardio...risking burning muscle then.

What do you weigh now? exactly how far out are you today?

[RooRooTJ]

Honestly..like Vinny says..I would not start cuts just yet. I started cuts and zero G at 8 weeks out. Remember too..you wanna maintain lean muscle for as long as you can right...if you start your diet too low in calories..you may be forced to go even lower as you get closer...and adding cardio...risking burning muscle then.

What do you weigh now? exactly how far out are you today?

Do you take Zero G and Cuts at the same time? I am currently 12 weeks out as of this saturday and weigh 202. I will be competing at the light heavy weight and believe I need to get down to about 185 to be at competing weight. I was doing about 30 minutes of cardio 5 times a week but will be dropping down for the next week or two and then go back up and continue to increase from there. Do you think I have too few calories right now?

I appreciate all the help since this will be my first comp.

[RooRooTJ]

Today was shoulder day. I am trying to bring my rear delts up to my mid and front delts.

DB shoulder Press - 5 x 12-20
Hammer Shoulder Press - 7 x 12-15
Behind the neck Smith machine Press - 5 x 12-20
Front DB lat raise - 5 x 12-15
Side Lat Cable raise - 4 x 12
Bent over Cable Lat raise - 5 x 15
Shrug machine - 5 x 15

[RooRooTJ]

I am getting ready to go out to Philly tomorrow for a disaster recovery test so I have been trying to get my workouts in before I leave. I am not sure if I am going to be able to leave the site much over the next 5 days to get a workout in and also not real sure what the hotel gym has to offer. If anyone knows of a gym open late night near center city I good get a day pass or two to, let me know.

Anyways so went with a solid arm routine today. More to get a good pump and burn and deal with what shit I could get to with all these people. Tomorrow I will get a leg session in before I leave early, so I am hoping their are enough people working that I will be able to get shit done.

Rope Ext - 5 x 15-20
Seated one arm ext - 5 x 15-20
Cable kickbacks - 5 x 15
Reverse Grip Pulldowns - 4 x 12-15
Hammer tri pushdowns - 4 x 15
Straight bar curls 5 x 12
Straight bar Cable curls w neg - 5 x 12
Single arm Preacher curls - 5 x 10-12
Hammer curls - 3 x 15
Single arm cable curls 5 x 12

[Madcat]

Man,
THats tuff not knowing whats ahead for the next 5 days, but no worries, you can bust it even harder when you get back.

Arm workout looks amazing, I wanted to add one thing just as a thought. I always end my arm session with a superset of overhead tricep rope extensions, staning, along with staning rope curls. I get an amazing pump and it really increases the bicep and tricep, but always do this last. Usually 3x15-20. But Ive also done it with drop sets, and loved that too.

Just a thought, cuz your workout looks amazing already, but the pump I get from that superset is just incredible.

Keep up the good stuff and be safe on your trip.

[John-TNS]

Subscribed..... On board for the ride....looking forward to seeing some good stuff here! Can you elaborate on your carb cycling? Are you going every other day no carbs? Total caloric intake on your cut? I will be doing a 12 week cut and we are identical on weight....

[RooRooTJ]

Man,
THats tuff not knowing whats ahead for the next 5 days, but no worries, you can bust it even harder when you get back.

Arm workout looks amazing, I wanted to add one thing just as a thought. I always end my arm session with a superset of overhead tricep rope extensions, staning, along with staning rope curls. I get an amazing pump and it really increases the bicep and tricep, but always do this last. Usually 3x15-20. But Ive also done it with drop sets, and loved that too.

Just a thought, cuz your workout looks amazing already, but the pump I get from that superset is just incredible.

Keep up the good stuff and be safe on your trip.

Thanks madcat. I will try that next arm workout.

I think I have a lead on a gym in Philly so it might not be as bad. If anything I am going to try ot get into the hotel one just to get some pumps

[RooRooTJ]

Subscribed..... On board for the ride....looking forward to seeing some good stuff here! Can you elaborate on your carb cycling? Are you going every other day no carbs? Total caloric intake on your cut? I will be doing a 12 week cut and we are identical on weight....

Right now I am on a mid,high,lo,lo,mid,hi,lo cycle. This is only going to go for the next 2 weeks or so and then I will be switching over to a keto for the last 10 weeks. I have been working with another animal on getting this done to come in nice and hard and keep the most lean muscle I can.

For the keto I will be shooting for a 300-350 grams a protein a day broken up into 6 meals, alternating solid food with a shake made with a no carb protein. I will also be pulling in 130-140 grams of good fats a day.

[RooRooTJ]

Leg day before the trip.

Squats - 5 sets
Leg Press - 6 sets
Walking BB lunges - 3 sets
Leg ext - 5 sets
Leg Curls - 5 sets
seated calves- 4 sets

[MassMonster]

Right now I am on a mid,high,lo,lo,mid,hi,lo cycle. This is only going to go for the next 2 weeks or so and then I will be switching over to a keto for the last 10 weeks. I have been working with another animal on getting this done to come in nice and hard and keep the most lean muscle I can.

For the keto I will be shooting for a 300-350 grams a protein a day broken up into 6 meals, alternating solid food with a shake made with a no carb protein. I will also be pulling in 130-140 grams of good fats a day.

holy shit bro 300-350? ya butcher must love u.... lol... in for the ride...lookin foward to seeing you progress

[RooRooTJ]

holy shit bro 300-350? ya butcher must love u.... lol... in for the ride...lookin foward to seeing you progress

Oh yeah still got to be able to go big and push that weight while dieting. I will need that protein with the lack of carbs.

[RooRooTJ]

So just getting in some cardio, pushups, and situps over the next two days. Stuck in Philly at a disaster recovery test and not able to do much. Still have my bag of tuna, chicken in a can, protein, natty pb and oatmeal though. So I will be ok. Stayed tuned...workout gets changed Monday

[Ajack]

Welcome home! Let's see what this new work out is like and how the scale is looking bro!

[RooRooTJ]

Welcome home! Let's see what this new work out is like and how the scale is looking bro!

Thanks Ajack. Man the new workout is great. I am trying to still put on as much muscle and go as big as I can until the 10 week mark. I have worked with a great asset to this Animal community to get in the best shape I possibly can for this contest. Here was todays workout. It was a bitch

chest/tris..

Incline flys, heavy...4x8...hit 90lb db on the last
Incline Presses ....heavy...4x6-8
Decline DB Press, heavy...4x8-10
close grip bench ......3x8-10
Rope ext superset with dips for chest...3 sets, both to failure
cable crossovers superset with single arm cable kickbacks, 3 sets to failure

[Toni69]

Thanks Ajack. Man the new workout is great. I am trying to still put on as much muscle and go as big as I can until the 10 week mark. I have worked with a great asset to this Animal community to get in the best shape I possibly can for this contest. Here was todays workout. It was a bitch

chest/tris..

Incline flys, heavy...4x8...hit 90lb db on the last
Incline Presses ....heavy...4x6-8
Decline DB Press, heavy...4x8-10
close grip bench ......3x8-10
Rope ext superset with dips for chest...3 sets, both to failure
cable crossovers superset with single arm cable kickbacks, 3 sets to failure

it was a bitch huh??? good! and you got through it! Nice!

[hjayss]

Thanks Ajack. Man the new workout is great. I am trying to still put on as much muscle and go as big as I can until the 10 week mark. I have worked with a great asset to this Animal community to get in the best shape I possibly can for this contest. Here was todays workout. It was a bitch

chest/tris..

Incline flys, heavy...4x8...hit 90lb db on the last
Incline Presses ....heavy...4x6-8
Decline DB Press, heavy...4x8-10
close grip bench ......3x8-10
Rope ext superset with dips for chest...3 sets, both to failure
cable crossovers superset with single arm cable kickbacks, 3 sets to failure
ouchie...flting with those 90's..when you say heavy on those other sets I really dont want you to post the weight but then again I do for motivation but damn could only imagine...

[RooRooTJ]

it was a bitch huh??? good! and you got through it! Nice!

Yeah it was tough. Never went as heavy as I did yesterday. We'll see how the back one goes tonight. It is time to o big or go home

[RooRooTJ]

My legs are killin me. Tough leg workout today. I am tryin the best I can to keep my storm down. haha I am not lookin forward to the days to come when I can barely walk

hyperextensions..3x12, weighted

leg press, heavy...4x8-12 superset with squats, heavy...4x6-8....18 plates
hack squats, moderate to heavy weight...4x10
leg extensions, heavy..4x6-8....200 on the last set
SLDL's...heavy...4x6-8 superset with
lying leg curls, single leg...4 sets x 6-8...heavy
walking lunges, 4x10 each leg

[escholar05]

I'm subbed roo, I wanna compete in the 2009 NPC natural ohio, so I'm lookin forward to hearing how your prep goes.

[Littlefry]

looking forward to see how things go for you roo, iam 6ft and at 193-194 pounds right now iam hoping to end my bulk at around 205 at the end of march then start cutting to 190 pounds for summer and see how it all goes, defintaly gonna be checking up on this log bro good luck

[RooRooTJ]

looking forward to see how things go for you roo, iam 6ft and at 193-194 pounds right now iam hoping to end my bulk at around 205 at the end of march then start cutting to 190 pounds for summer and see how it all goes, defintaly gonna be checking up on this log bro good luck

Thanks guys. Come along for the ride.

[RooRooTJ]

Ok flew to Philly this morning and back this afternoon and then hit the gym hard. Here is the new back workout.

wide grip pullups...3 to failure
pulldowns heavy...3x6-8
single arm db rows, heavy...3x6
tbar row (old skool), heavy.....3x6
rack pulls o.3 sets heavy...4-6 reps
db pullovers, heavy...3x8

db curls, heavy...3x6-8
ez bar curls...heavy.....3x8-10
rope or cable curls...3 sets to failure

[RooRooTJ]

Well today was an easy day. An hour on the eliptical, abs, and calves. Gonna hit Shoulders and traps tomorrow. Stay tuned, it will be a tough workout

[Littlefry]

Ok flew to Philly this morning and back this afternoon and then hit the gym hard. Here is the new back workout.

wide grip pullups...3 to failure
pulldowns heavy...3x6-8
single arm db rows, heavy...3x6
tbar row (old skool), heavy.....3x6
rack pulls o.3 sets heavy...4-6 reps
db pullovers, heavy...3x8

db curls, heavy...3x6-8
ez bar curls...heavy.....3x8-10
rope or cable curls...3 sets to failure

Solid back workout there bro, what type of weight are you pumpin out on some of those lifts. I also like how your staying with the heavy lifting for the cut i find that for me i retain more muscle while lifting heavy for a cut just upping the cardio does the trick for me

[RooRooTJ]

Solid back workout there bro, what type of weight are you pumpin out on some of those lifts. I also like how your staying with the heavy lifting for the cut i find that for me i retain more muscle while lifting heavy for a cut just upping the cardio does the trick for me

Thanks man. I am trying to stay as heavy as possible. Here are some of the weights


wide grip pullups...3 to failure
pulldowns heavy...3x6-8 200lbs
single arm db rows, heavy...3x6 120lb db that is as high as my gym goes
tbar row (old skool), heavy.....3x6 4 pies
rack pulls o.3 sets heavy...4-6 reps 365
db pullovers, heavy...3x8 90lb db

[RooRooTJ]

Got stuck working all last night and alot of today so I had to hit my shoulders today instead of yesterday. I did get a little cardo in at home though


smitty presses,..heavy, 3x6-8
arnold db press (seated), heavy...4x6-10
side laterals, moderate, seated ..4x10
rear delts...superset 2 exercises, bent over db lats and reverse cable flys..3 sets to failure for each, moderate weight
behind neck presses on smitty (moderate weight), seated superset with behind back shrugs (heavy)..3 sets each x 6-8

[RooRooTJ]

Just hit cardio today. Got the first week of the new workouts done and I am tellin you it was great. I feel alot better and stronger at the end of the week. Getting ready for the next week. Got a trip to Tell City, Indiana this week but it is Wed thru Friday but will still be able to get my workout in Wed before I leave and will due cardio at the hotel. Friday will be tough depending when I get back so I might have to get the workout fro shoulders again on Sat.

[RooRooTJ]

Week two of the new workout. Again hit chest and tris yesterday and tried to go even heavier . Hit alot of the same weights but was able to squeeze out an extra rep or so.


Incline flys, heavy...4x8...hit 95lb db on the last
Incline Presses ....heavy...4x6-8 225
Decline Bench Press, heavy...4x8-10 275
close grip bench ......3x8-10 205
Rope ext superset with dips for chest...3 sets, both to failure
cable crossovers superset with single arm cable kickbacks, 3 sets to failure

[Toni69]

Good to see your rocking it out here...keep it goin. Every day your in there hittin shit with all you got makes RooRooTJ a better BB'r! LOL

[RooRooTJ]

Good to see your rocking it out here...keep it goin. Every day your in there hittin shit with all you got makes RooRooTJ a better BB'r! LOL

Thanks Toni. I am trying to kill each workout. Getting ready for the leg day today. Hopin to puke. haha

[RooRooTJ]

Man I am having trouble keeping my pwo meal down. haha Gotta love leg day.

hyperextensions..3x12, weighted

leg press, heavy...4x8-12 superset with squats, heavy...4x6-8....18 plates
hack squats, moderate to heavy weight...4x10
leg extensions, heavy..4x6-8....230 on the last set
SLDL's...heavy...4x6-8 superset with
lying leg curls, single leg...4 sets x 6-8...heavy
walking lunges, 2x10 each leg...I could only get 2 done today I was dying

[RooRooTJ]

Got the workout in before leaving for Indiana. Hit up some more cardio when I got here. Gonna get up tomorrow and do some more before work and then another round after work. Here is the back and bi workout from today. Saturday starts the last 10 weeks and the new keto diet. Again shooting for 50 grams of protein and 21 grams a fat per meal 6 times a day. Alternating food and shake meals throughout the day.

wide grip pullups...3 to failure
pulldowns heavy...3x6-8
single arm db rows, heavy...3x6
tbar row (old skool), heavy.....4x6
rack pulls 4 sets heavy...4-6 reps
db pullovers, heavy...3x8

db curls, heavy...3x6-8
ez bar curls...heavy.....3x8-10
Single arm cable curls...3 sets to failure

[Toni69]

Keep in touch RooRoo!

[nck219]

hey roo you ever have to come to tell city again gimme a shout, im not far at all from there. i dunno what kinda podunk gyms they got there lol but you'd be more than welcome to come to our gym and train...always on the lookout for the fellow animals bro! good luck with the contest prep...

[RooRooTJ]

hey roo you ever have to come to tell city again gimme a shout, im not far at all from there. i dunno what kinda podunk gyms they got there lol but you'd be more than welcome to come to our gym and train...always on the lookout for the fellow animals bro! good luck with the contest prep...

Thanks man I might be out there again soon. I will definitely hit you up if I am out there again.

[RooRooTJ]

Shoulders today. Gonna switch the routine up a little now starting tomorrow since i am hitting the 10 week period. Keto also starts tomorrow so I will post up my diet soon for that.

smitty presses,..heavy, 3x6-8
arnold db press (seated), heavy...4x6-10
side laterals, moderate, seated ..4x10
rear delts...superset 2 exercises, bent over db lats and reverse pec deck..3 sets to failure for each, moderate weight
behind neck presses on smitty (moderate weight), seated superset with behind back shrugs (heavy)..3 sets each x 6-8

[RooRooTJ]

Started Keto yesterday and just hit up some cardio and abs. Here is what my typical diet will look like for the next 10 weeks

Meal 1 - 3 Omega 3 eggs, 4 egg whites, 1/4 cup of almonds
Meal 2 - 2 servings of Specialized protein for dieting, 2 tbsps of Natty pb, scoop of gluatimine
Meal 3 - 6 oz chicken, 1/2 cup of green beans, 1/4 cup of almonds
Meal 4 - Same as meal 2
Meal 5 - Chicken/Turkey/Tilapia, 1/2 cup of green beans, 1/4 cup of almonds
Meal 6 - Same as meal 2 and 4

I will be getting in 50 grams of protein and 21 grams of fats per meal. Any suggestions would be appreciated.

[RooRooTJ]

First day training without carbs. Was a little tired but was still able to do the same weights for the most part. Even hit a new high in Incline DB press

Incline flys, heavy...4x6-8
Incline Presses (db), heavy...4x8-10
Decline DB Press, heavy...4x8-10
flatbench barbell superset with cable crossovers ...3 sets each to failure
dips for chest superset with db pullovers...3 to failure

[MDur8]

Hey training is lookin great bro...Im using keto on my prep as well...although I cut out the glutamine because I believe that Ox and Dave Palumbo said it may spike insulin...

[RooRooTJ]

Hey training is lookin great bro...Im using keto on my prep as well...although I cut out the glutamine because I believe that Ox and Dave Palumbo said it may spike insulin...

Thanks man. I am trying. I hadn't heard of the glutamine idea though. I thought you actually needed more because of the state your body is in. I will have to look at that.

[Ajack]

Rooooo! What are you weighing in at now?? When are we gonna hit up bodybuilder's again?

[RooRooTJ]

Rooooo! What are you weighing in at now?? When are we gonna hit up bodybuilder's again?

Wondering where you went. I am at 195 this morning. Going slow and steady to keep the most muscle I can.

We are hitting up Rocco's on Sat if you want in. I am calling to confirm again today. Should have a great crew going.

[RooRooTJ]

Another good leg day. Finally believe I am in ketosis cause my energy went back up. Felt good in the gym, well that was until legs were done. haha

hyperextensions..3x12, weighted..

leg press, heavy...4x10-12
hack squats, moderate to heavy weight...4x10-15
single leg extensions, slow and controlled...4x10-12... superset with single hamstring curls (lying or standing)...same as single leg ext.
SLDL's...heavy...3x6-8
Single leg lunges on the smitty.....moderate to heavy...4x10

[Latimer316]

Hey bro I just got a question. I read that your 10 weeks out or so and I was just wondering if you could give me an idea of your diet plan from when you first started at 14 weeks or so? I'd really appreciate it b/c I'm kinda at a loss b/c I know there is so much to doing it and it sounds like you've got a good idea about what to do. Thanks again and good luck.

[BigAnt]

Journey looks good...remember you get what you put into it!--I see you putting in a ton of discipine and dedication, looks like you are already a winner!

Keep it up!

[RooRooTJ]

Hey bro I just got a question. I read that your 10 weeks out or so and I was just wondering if you could give me an idea of your diet plan from when you first started at 14 weeks or so? I'd really appreciate it b/c I'm kinda at a loss b/c I know there is so much to doing it and it sounds like you've got a good idea about what to do. Thanks again and good luck.

For the first 4 weeks I used carb cycling. I used this to gain a little bit more muscle for the last 4 weeks. There is my sample diet at the begining of this thread. Shoot me a PM if you have any specific questions. It takes a lot for dedication so you have to go hardcore.

[RooRooTJ]

Journey looks good...remember you get what you put into it!--I see you putting in a ton of discipine and dedication, looks like you are already a winner!

Keep it up!

Thanks Big A. That means alot coming a person like you.

[BigAnt]

Thanks Big A. That means alot coming a person like you.

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Gonna keep checking in...remember..you gotta "bring IT" every day with diet-cardio & training--JUST LIKE YOU ARE NOW!

[RooRooTJ]

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Gonna keep checking in...remember..you gotta "bring IT" every day with diet-cardio & training--JUST LIKE YOU ARE NOW!

I will be. I am not going to half ass this ever. That is not Animal. Go big or go home!

[RooRooTJ]

Back day. could really feel it after this session. I think I might have went too heavy on the last rack pull though. We'll see if it is still sore in a day or two

wide grip pullups...3 to failure
pulldowns (CLOSE GRIP), heavy...3x8-10 200lb
single arm db rows, heavy...3x6-8 120lb
tbar row (old skool), heavy...3x6-10
rack pulls or deads from the floor...4 sets heavy...6-8 reps 425 on last
DB pullovers, heavy...3x8-10 100lb

[McFly]

how did i miss this one? Bring it brother!!!

[RooRooTJ]

how did i miss this one? Bring it brother!!!

Come along for the ride.

[RooRooTJ]

Just did some cardio today, abs and a monster set of calves. Hit them from every different way I could for a total of 300 reps. They will be sore tomorrow.

[RooRooTJ]

Arms were blasted hard and quick today so it kinda was a cardio session as well. Needed to get it in quick tonight.

rope ext for tri's...mod to heavy...slow and controlled..3x10-12
Close grip bench ..heavy...4x10
lying db ext (decline bench)...4x10
wide grip barbell curls, heavy...3x8-10
EZ bar preacher curls...heavy, close grip..3x10-12
preacher hammers curls .mod heavy...4x8-10
dips for tris superset with concentration db curls...4 each to failure.

[RooRooTJ]

Well Saturday was the ABC in Akron and it was a great time. There was a lot of weight pushed and pulled. I am still feeling it on my shoulders. Here is what I got done that day

Smitty Press - 4x6-10
Arnold Press..heavy 4x8-10
Side lat raises 4x10
Bent over rear delts ss High Rope pulls 3 to fail 2
Benind the back shrugs 4xfail

First week of keto is done and feelin good. It was hard last night at the superbowl parties not to drink or eat anything but was able to get it done. One week down 9 to go. Big Chest day today.

[John-TNS]

Along for the ride.... Looks good! What does yor diet look like? Keep up the cardio and the high intensity training sessions!

[RooRooTJ]

Along for the ride.... Looks good! What does yor diet look like? Keep up the cardio and the high intensity training sessions!

Welcome aboard. Diet is a ketogenic diet. 50 grams of protein and 21 grams of fat per meal 6 times aday. I alternate food meal and shake meal during the day.

[Shaffer_515]

Well Saturday was the ABC in Akron and it was a great time. There was a lot of weight pushed and pulled. I am still feeling it on my shoulders. Here is what I got done that day

Smitty Press - 4x6-10
Arnold Press..heavy 4x8-10
Side lat raises 4x10
Bent over rear delts ss High Rope pulls 3 to fail 2
Benind the back shrugs 4xfail

First week of keto is done and feelin good. It was hard last night at the superbowl parties not to drink or eat anything but was able to get it done. One week down 9 to go. Big Chest day today.


Feel ya man my chest is still sore!!!....

The diet seems to be going the right way man....best of luck bro

[RooRooTJ]

Feel ya man my chest is still sore!!!....

The diet seems to be going the right way man....best of luck bro

Thanks Shaff. Yeah diet is going good. It was hard as hell though watchin you guys kill that food at the buffett after the session though. But got to do what I got to do to. Cant go half ass.

[RooRooTJ]

Ok. So got a chest workout in yesterday and felt a great pump. Felt like I had a lot better shape to my chest. Felt awesome and the results in the mirrror looked good too.

Incline flys, heavy...4x8
Incline Presses (bb), heavy...4x10 205
Decline DB Press, heavy...4x10 90
smitty flatbench barbell superset with low cable crossovers ...3 sets each to failure
dips for chest superset with db pullovers...3 to failure

Had to use the smitty machine for the flat bench because every other bench was taken.

[firsthorseman97]

Nice chest workout. Keep killin' it.

[RooRooTJ]

Well woke up yesterday and the top of my calves were both sore. I am not sure if it was from getting up on the decline with dumbells the day before or what. So hard to switch my leg workout to a back workout. They are still sore today, so I think it is gonna be shoulders tonight instead unless it gets better through the day

wide grip pullups...3 to failure
pulldowns (CLOSE GRIP), heavy...3x10
single arm db rows, heavy...3x8 120lb
tbar row (old skool), heavy...3x10 5 ppls, did a drop set on the last set to get a bigger pump
rack pulls...4 sets heavy...8 reps weight was a little down today
didnt do db pullovers since did it the day before. So instead hit straight arm pushdowns ss wide pullups 3 to fail

[RooRooTJ]

Well calves were still hurting so went with shoulders and hit them hard. Will have just cardio today and then gonna try legs again friday and finish up with arms saturday. Almost 2 weeks into Keto and have been doing well. Have dropped about 9 lbs and still have my strength. I am just really looking forward to the cheat meal Sunday.

Smitty Press front - 4x10 185
Arnold Press..heavy 4x10 last one 75lb db
Side lat raises 4x10
Evan's db Upright rows from the in the trenches series ss Reverse Cable crossover - 3 to fail
These felt awesome btw. I would suggest them to everyone
Smitty Behing the neck Press ss Benind the back shrugs 4x8-12

[RooRooTJ]

So finally got my leg workout in yesterday. My calf finally felt like it could handle it and I hammered them out.

hyperextensions..3x12,
leg press, heavy...4x10-12 18ppl
hack squats, ..4x10-15
single leg extensions...4x12... superset with single hamstring curls (lying )...4x12
SLDL's...heavy...3x8
Single leg lunges on the smitty....3x10

[RooRooTJ]

Hit some cardio this morning and then just finished the arm workout before I headed into work. Sucks working on a saturday night, but keeps me out of trouble. today is 2 weeks on Keto and things are going good. I cant wait for that cheat meal tomorrow.

rope ext for tri's...heavy...4x12
Close grip bench ..heavy...4x10
lying db ext ...4x10
wide grip barbell curls, heavy...3x8-10
EZ bar preacher curls...heavy, close grip..4x9-12
preacher hammers curls .mod heavy...4x10
dips for tris superset with concentration db curls...4 each to failure.

[RooRooTJ]

So let me tell you that cheat meal yesterday was awesome. I cant wait till the next one. But it was back to work today.

Incline flys, heavy...4x8
Incline Presses (bb), heavy...4x10 205
Decline DB Press, heavy...4x10 90
smitty flatbench barbell superset with lpec deck ...3 sets each to failure
dips for chest superset with db pullovers...3 to failure

[RooRooTJ]

Trying to get my legs back to being worked tuesdays so I moved them to wed. By next week will get them back on the tuesday. So hit back yesterday. Felt a good pump and good energy but a little stiff throughout most of the workout.

wide grip pullups...3 to failure
pulldowns (CLOSE GRIP), heavy...4x10
single arm db rows, heavy...3x8 120lb
tbar row (old skool), heavy...4x8-10 5 ppls,
Dead lifts...4 sets heavy...8 reps w
again..didnt do db pullovers since did it the day before. So instead hit straight arm pushdowns ss wide pullups 3 to fail

[RooRooTJ]

So got the leg workout back to the middle of the week. Felt good and can definetly feel it today.

hyperextensions..3x12,
leg press, heavy...4x10-12
hack squats, ..4x10-15
single leg extensions...4x12... superset with single hamstring curls (lying )...4x12
SLDL's...heavy...3x8
Single leg lunges on the smitty....3x10
hyperextensions on Pulldown machine...basically kneeled on the seat facing out and did extensions using a stick as support when needed. These felt great in my hams.

[Toni69]

Hey, lookin good here. That cheat meal is a real pick me up while on that diet. I actually kept mine till 4 weeks out...so depending on how you look..you can very well keep it to the end...or you may wind up like me right now on 0 fats/0carbs..LOL

Keep working hard babe...the clock is ticking!

[Shaffer_515]

Awesome man!!

[RooRooTJ]

Hey, lookin good here. That cheat meal is a real pick me up while on that diet. I actually kept mine till 4 weeks out...so depending on how you look..you can very well keep it to the end...or you may wind up like me right now on 0 fats/0carbs..LOL

Keep working hard babe...the clock is ticking!

Yeah things are going good. I hope i dont wind up with the no fats too but you got to do what you have to do.

[RooRooTJ]

OK so hit shoulders yesterday at lunch and here is what came out of it

Smitty Press front - 4x10
Arnold Press..heavy 4x10
Side lat raises 4x10
Bent over DB Raises ss Reverse Cable crossover - 3 to fail
Smitty Behing the neck Press ss Benind the back shrugs 4x8-12

Lets just say quick and painful...in a good way

[RooRooTJ]

So after shoulders yesterday, it was arms today. I really need to bring these up in the next couple weeks.

rope ext ...mod to heavy...slow and controlled..3x10
Rack Presses for tri's ...heavy...4x10
skulls ...moderate to heavy...4x8-10
Seated overhead db press...4x10
wide grip barbell curls, heavy...3x8-10
EZ bar preacher curls...heavy, close grip..3x10-12
preacher hammers curls .mod heavy...4x10...slow
concentration db curls...4 each to failure
Threw in one set on Toni curls at then end and I could really feel the pump.

[RooRooTJ]

Back into the gym to start the week off right. Hit chest with the new workout and it felt good. I was burned and pumped at the end. I think my intense pumps are finally starting to come back. I am on week 4 of Keto and slowly cutting down. 6 and a half weeks to go.

Incline flys, heavy...4x8-10...controlled
Incline Presses, db heavy...4x8-10
Decline DB Press, heavy...4x8-10
flatbench barbell , 3 sets each to failure
dips for chest superset with low cable pulley crossovers

[RooRooTJ]

Killed my legs yesterday. I need to bring up my hams and gluts to the rest of my body.


hyperextensions..3x12, weighted..

leg press, heavy...6x10-12....drop set last set to complete failure
hack squats, moderate weight...3x10-15...feet low on platform, heels together, toes pointed outward
zerchers...moderate to heavy weight...3 sets of 10
lying hamstring curls, heavy, 4x6-10
SLDL's...heavy...3x8-10
db reverse lunges, 3 sets to failure

[RooRooTJ]

Today was Shoulders and they are already sore. In a great way though.

smitty presses to the front, wider grip than normal...heavy, 4x8
arnold db press (seated), mod to heavy...4x10-12
side laterals, moderate, seated or standing...4x10
rear delts...superset 2 exercises..3 sets to failure..delts flys and bent over reverse flys
behind neck presses on smitty (moderate weight), 3x10

[RooRooTJ]

Did back yesterday and it felt good. I got a call that made me have to rush through it a little but still felt a really good pump. Just got done with the morning cardio and about to head back to do some arm work today.

wide grip pullups...3 to failure
pulldowns (CLOSE GRIP), heavy...3x8-10
single arm db rows, heavy, 3x8-10
tbar row (old skool), heavy....3x8-10
rack pulls .4 sets heavy...6-8 reps superset with seated cable rows

[RooRooTJ]

Got the arm workout in today in my afternoon session after the morning cardio. It was a really good one. I really got a great pump in.

tricep pressdown with V handle...mod to heavy....3x10
Rack Presses for tri's ...heavy...4x10
skulls...moderate to heavy...4x8-10
Seated overhead db press...4x10
wide grip barbell curls, heavy...3x8-10
EZ bar preacher curls...heavy, close grip..3x10-12
preacher hammers curls ...mod heavy...4x8-10...slow
concentration db curls...4 each to failure.
Toni curls 2 sets

[RooRooTJ]

Tomorrow I am going to get my cardio in by skiing and snowboarding all day. I will be sporting my yellow Animal shirt on the slopes.

[Ajack]

WRU!?

How's the cut coming in? Starting to look like it's workin'?

[RooRooTJ]

WRU!?

How's the cut coming in? Starting to look like it's workin'?

Cut is coming along nicely. About 10 lbs to go in 6 weeks. I am starting to get a lot more cut up and alot more vascular. Training is still hard and I am actually seeing some gains too.

[RooRooTJ]

Well the weekend cardio was awesome except for the one fall off a jump. Probably should have stayed away from those so close to competition, but oh well no harm no foul. I have upped my cardio during the day to 45 minutes now before lunch and on off days. Still none after workouts but will be adding that soon I believe. Anyways back at it with chest. Tuesday was supposed to be legs but it will be a gametime decision because of the big bruise and knot on my thigh.


Incline flys, heavy...4x8-10
Incline Presses, db heavy...4x8-10
Decline DB Press, heavy...4x10
flatbench barbell , 3 sets each to failure..just went for a good pump here. Just used 135 for about 25-30 each set
dips for chest superset with low cable pulley crossovers

[RooRooTJ]

Had to hit shoulders yesterday. I have a huge bruise on my thigh and it was just a little to painful. Gonna try today to get the legs done though.

Only two more days till the Arnold. Hell yeah. Remember to support the yellow and don't forget about Toni. Lets show her all the support she has shown us on here.

Bring it Home Toni

smitty presses to the front,..heavy, 4x8
arnold db press (seated), mod to heavy...4x10-12
side laterals, moderate, standing...4x10
rear delts...superset 2 exercises..3 sets to failure..delts flys and bent over reverse flys
behind neck presses on smitty (moderate weight), 3x10

[Intense Red Head Man]

Here....we......go!!!

[RooRooTJ]

Got the legs in yesterday through the pain. It wasnt much, but the bruise was a little sore. Did cardio today and then will go back for a back workout later. Then it is of to the Arnold. Hell yeah

hyperextensions..3x12, weighted..

leg press, heavy...6x10-12....drop set last set to complete failure
hack squats, moderate weight...3x10-15...
zerchers...moderate to heavy weight...3 sets of 10
lying hamstring curls, heavy, 4x6-10
SLDL's...heavy...3x8-10
db reverse lunges, 3 sets to failure

[RooRooTJ]

Well forgot to post this the other day before I left for the Arnold so here was Thursday's back routine.

wide grip pullups...3 to failure
pulldowns (CLOSE GRIP), heavy...4x8-10
single arm db rows, heavy, 3x8-10
tbar row, heavy....3x8-10
rack pulls .4 sets heavy...6-8 reps superset with seated cable rows

[RooRooTJ]

So the cage and the Arnold was awesome this weekend. I had a great time and learned alot. The guys at Animal I felt were the only guys willing to converse with anyone. G Diesel said it best when he said we were a Family. Most of the other Pros were just there and looked liked they were going through the motions. Thanks to All the Animals there. It was a great time and cant wait for next year already.

Got most of my arm workout in at the ABC, but was trying to get all the info I could and then we got the lights turned off on us. haha Still got an extra set or two in though

tricep pressdown with V handle...mod to heavy....3x10
skulls...moderate to heavy...4x8-10
Seated overhead db press...4x10
Close Grip Bench 4x10
wide grip barbell curls, heavy...3x8-10
EZ bar preacher curls...heavy, close grip..3x10-12
preacher hammers curls ...mod heavy...4x8-10...one set basically with 5 second rest in between cause of the lights. haha

[RooRooTJ]

Back to the grind after an awesome weekend in C-bus. I was starting to get down a little bit before it but now am supercharged and ready to go. Kicked up the cardio his week and will start increasing it more and dropping some fats from the keto as I go. It is the home stretch now. I want to come in to this show the best I can. After the intensity i saw this weekend, I will except nothing less. I hit chest last night and tried to pound it. I need to bring up the lower a little. I am just going o do cardio to day because It is my girls birthday and I am going to cook her diner and take her to a movie. She is awesome and understands that I would love to take her out and spoil her at a real diner but can't because of the contest prep and she doesn't complain one bit. It is good to have a good support system. It is what gets me through. Gonna come back Wed though and kill legs. I need more separation on my quads and hamstrings.


Incline flys, heavy...4x8-10
Incline Presses, heavy...4x10
Hit Wide grib Hammer press for 3 sets while waiting for the decline bench. Just for some stretching and pumps.
Decline Press, heavy...4x10
flatbench barbell , 3 sets each to failure..just went for a good pump here.
dips for chest superset with low cable pulley crossovers

[Shaffer_515]

Awesome man you looked pretty good this weekend...remember dont worry about the scale just get where you need to be!....it will all come together in a few short weeks!...

[RooRooTJ]

Awesome man you looked pretty good this weekend...remember dont worry about the scale just get where you need to be!....it will all come together in a few short weeks!...

Thanks Shaffer. I will be busting my ass these next couple. I will also try that suggestion out at the end to cut up my legs. Thanks man

[Intense Red Head Man]

counting down......but fighting through it.....i know you are animal.....so i know u can handle it!

[Toni69]

The last 4 weeks are brutal now..this is when it all starts to show itself..all those days of bustin your ass in and out of the gym with your diet and training being spot on!

I had a rough last 4 weeks cause I went 0fats/0carbs and nearly 3hrs cardio to try and harden my lower body as much as possible. I dont wish this on anyone but sometimes its just necessary to take some drastic measures to make the grand finale. These are the weeks that will test your heart, mind and soul..no doubt. I admit, a couple days I felt I couldnt go on and I would take a day off cause it was beating me up so bad. If you feel a day off is needed, than take it. I say this because, during those last 4 weeks, I took 2 days off on separate occasions and I woke up the next day totally refreshed and ready to rock and roll.

Listen to your body...if you push too hard, you wont have that rush when you hit the stage, you will just be too exhausted to really show what your made of up there and I believe this was another issue with me at the Arnold. I honestly believe I worked too hard and didnt rest enough because all I thought about was getting harder, do more, work harder...work, work, work...understand?

Hang in there....always stay positive and always work hard, just know when to kick back for a bit and rest to recover and go in refresh mode. These weeks really try your body and use its energy sources to the max....you need proper rest in addition to everything else your putting yourself through. The diet/training now is more taxing then ever.

Stay Strong bro!

[RooRooTJ]

The last 4 weeks are brutal now..this is when it all starts to show itself..all those days of bustin your ass in and out of the gym with your diet and training being spot on!

I had a rough last 4 weeks cause I went 0fats/0carbs and nearly 3hrs cardio to try and harden my lower body as much as possible. I dont wish this on anyone but sometimes its just necessary to take some drastic measures to make the grand finale. These are the weeks that will test your heart, mind and soul..no doubt. I admit, a couple days I felt I couldnt go on and I would take a day off cause it was beating me up so bad. If you feel a day off is needed, than take it. I say this because, during those last 4 weeks, I took 2 days off on separate occasions and I woke up the next day totally refreshed and ready to rock and roll.

Listen to your body...if you push too hard, you wont have that rush when you hit the stage, you will just be too exhausted to really show what your made of up there and I believe this was another issue with me at the Arnold. I honestly believe I worked too hard and didnt rest enough because all I thought about was getting harder, do more, work harder...work, work, work...understand?

Hang in there....always stay positive and always work hard, just know when to kick back for a bit and rest to recover and go in refresh mode. These weeks really try your body and use its energy sources to the max....you need proper rest in addition to everything else your putting yourself through. The diet/training now is more taxing then ever.

Stay Strong bro!

Thanks Toni, I know how you felt. There have been days that I look at myself and am like I am never going to get there and look really flat and then sayd that I think I look great. It is becoming more of a mental thing now for me and I am just going to stay strong. I have been concentrating more on each rep, getting the most I can out of it. You only get what you put in and all the sacrifice and determination wont mean anything unless I stay with it 100 percent. I am not going to lie, I do look forward to the day after the competition to just go back to normal, but I wouldnt trade a minute of it. Thanks for all the help and support.

[RooRooTJ]

Last night was leg day. This is were I need to push myself. I have big thick legs, but just need the cuts and separation to come out some more. I really concentrated on every rep last night to feel it where I needed to.

Hyperextentions 3x12
Leg Press 6x10-12 drop set last one
Hack Squats - 4x10-12
Front Squats - 3x10
Leg Curls - 4x15
SLDL - 4x10
Threw in some step ups with 135 on my back to work a little extra on my glutes.

[RooRooTJ]

Hit shoulders a little differnet yesterday. Added a few front raises to bring up my front delts.

Warm up with reverse pec deck
Military Front presses 4x10
Arnold Presses 4x10
Side DB Lat ss front DB raises 4x10
Lying Rear DB flys ss overhead delt flys 4x12
Behind the neck Military press 3x10
Shrug machine 3x15

[RooRooTJ]

Yesterday was arms because I was going to train back today with bvv. Problem is I am in Cleveland and nobody can get out of the driveways. I am going to try to get to the gym today but if I cant it is cardio day.

V bar pushdowns 4x12
Skull 3x12
Overhead DB ext 4x12
Cable kickbacks 4x10
BB curls 4x10, drop set
Seat concentration curls 4x12
Hammer preacher curls 3x12
hammer curls down the rack drop set 50-20

[RooRooTJ]

Finally got back in yesterday because of the snow storm. We were stuck in the house all weekend pretty much. Good thing there is a treadmil and bike in my apartment building. Last day of the old workout. Going to be switching to more of an isolation routine with a lot of supersets and trisets.

Pullups - 3 to failure
Close grip pulldowns - 4x12
DB rows 3x10
T-bar rows 4x10
rack pulls ss wide bb row 4x12
Cable pulls for pumps

[BigAnt]

how are you feeling?

remember your mind---IS THE STRONGEST MUSCLE!

[RooRooTJ]

how are you feeling?

remember your mind---IS THE STRONGEST MUSCLE!

Feeling good. Pushing through the cardio is the hardest part. I know what you mean with the mind being the strongest. getting through these hour long cardio sessions twice a day takes alot. Now just working on the final prep, posing, tanning options and music. Less than four weeks to go. Anyone got any suggestions on these topics?

[RooRooTJ]

Just did the first workout of my new routine yesterday. Felt good. I felt a good pump and the workouts went quicker. I am concentrating more on Iso movements and hitting each contraction. It is a little harder with the gym being busy getting the supersets and trisets ready, but I just make do.

shoulders and abs

superset
front presses and db side raises, 4x12
bent over lateral raises and front db raises, 4x12

triset:
behind neck smitty press, upright rows, and shrugs, 4x12-15 each

abs: 1 cycle of 6 exercises, 30-50 reps each exercise

[BigAnt]

Feeling good. Pushing through the cardio is the hardest part. I know what you mean with the mind being the strongest. getting through these hour long cardio sessions twice a day takes alot. Now just working on the final prep, posing, tanning options and music. Less than four weeks to go. Anyone got any suggestions on these topics?
------------------------------------------------------------------------------------

hit us up, what questions..specifics--do you have?

[RooRooTJ]

------------------------------------------------------------------------------------

hit us up, what questions..specifics--do you have?

Actually one for you would be on the posing trunks. I saw a post the other day where you stated your body changes alot in the last 10 days. I ordered a suit already but am planning on ordering another 2 or so in the next day or so. How much smaller do you believe a person should order? Also with the tanning, I plan on doing the pro tan two days before and was wondering if you still do cardio and work up a heavy sweat that day before, is it going to cause the tan to run and be blochy? Any help would be great. Thanks Ant.

[RooRooTJ]

So the days of supersets continue. Yesterday was legs and I can say I havent felt a leg day like this in awhile. I mean I always feel a good one, but yesterdays is really hurting today.

Leg Ext ss Squats 5x12-15
Front Squats ss Leg curls 5x15-20
Hack Squats ss Single Leg curls 5x15
SLDL ss Calf raises 4x12-20

I hit everyone hard and made sure I got a good squeeze. I thought this would be easier than my heavier leg workouts, boy was I wrong. Thanks Toni

[Toni69]

See, I love hitting legs either hard and heavy with less volume or loads of volume with supersets and trisets...I have done milos sarcev's 500 rep leg wo numerous times before. My legs are a lot stronger than they appear which actually pisses me off. I just have to do anything and everything to shock my legs to just grow...you will benefit from these wo's, no doubt brother.

[RooRooTJ]

See, I love hitting legs either hard and heavy with less volume or loads of volume with supersets and trisets...I have done milos sarcev's 500 rep leg wo numerous times before. My legs are a lot stronger than they appear which actually pisses me off. I just have to do anything and everything to shock my legs to just grow...you will benefit from these wo's, no doubt brother.

I definitley loved that leg day. It hurt in a really good way.

[Toni69]

cool...G's leg day yesterday is killing me all day. I just got up from a damn nap cause my legs are wearing me down. Its all good though...baby steps to growth man.

[BigAnt]

Feeling good. Pushing through the cardio is the hardest part. I know what you mean with the mind being the strongest. getting through these hour long cardio sessions twice a day takes alot. Now just working on the final prep, posing, tanning options and music. Less than four weeks to go. Anyone got any suggestions on these topics?

--------------------------------------------------------------------------------------

Posing trunks..Andreas Cahling or Jagware...gotta match up your waist size...it will all be good...Tanning ProTan !! All I ever used...2 coats Tursday night, light shower, 1 coat Friday night light shower---touch up Saturday morning...Oil---I like PAM COOKING SPRAY...WORKS THE BEST FOR ME....Music..gotta pick something YOU--YOU LIKE--I like to mix it uf--disco-soft rock-tv show themes...but a pretty common song with a steady beat always works the best!

What else...

[RooRooTJ]

Here is what I hit for chest and back yesterday. felt really good pumps and felt really good after.

chin ups or pull ups and incline barbell presses, 4x10
flat bench (barbell of db) and rack pulls, 4x12-15
wide grip bent over rows and incline db flys, 4x12-15
db pullovers and seated cable row, 4x10...drop set each set
dips and single arm cable row, 4x15

In houston for work the next two days, so am just going to be doing cardio and finish with arms on sat. Was surprised I got my protein through security check today at the airport. I port my serving in baggies and then the baggies in my shakers in my carry on. Bonus for me. yeah

[RooRooTJ]

--------------------------------------------------------------------------------------

Posing trunks..Andreas Cahling or Jagware...gotta match up your waist size...it will all be good...Tanning ProTan !! All I ever used...2 coats Tursday night, light shower, 1 coat Friday night light shower---touch up Saturday morning...Oil---I like PAM COOKING SPRAY...WORKS THE BEST FOR ME....Music..gotta pick something YOU--YOU LIKE--I like to mix it uf--disco-soft rock-tv show themes...but a pretty common song with a steady beat always works the best!

What else...

Thanks ANT. Do you ever use any of the tighteners like Pro Tan's Hot Stuff?

[Toni69]

Here is what I hit for chest and back yesterday. felt really good pumps and felt really good after.

chin ups or pull ups and incline barbell presses, 4x10
flat bench (barbell of db) and rack pulls, 4x12-15
wide grip bent over rows and incline db flys, 4x12-15
db pullovers and seated cable row, 4x10...drop set each set
dips and single arm cable row, 4x15

In houston for work the next two days, so am just going to be doing cardio and finish with arms on sat. Was surprised I got my protein through security check today at the airport. I port my serving in baggies and then the baggies in my shakers in my carry on. Bonus for me. yeah

great! I did the same thing with my protein powder..as long as its dry form its fine..you cant take water or liquids through the security so I bought my water once i went through and took it on the plane with me cause I cant deal with those little cups of water they give you..although I did bother the flight attendents for cups of ice chips quite often, LOL

[RooRooTJ]

So Got back late friday night and just got some cardio in. Yesterday hit arms. I know i might say this alot but damn that was a good workout. I thikn Toni is tryin to kill me with these. haha I am looking forward to this weeks arm workout already.

arms and forearms; supersets and trisets:

superset: barbell curls and standing close grip tricep ext on cables, 4x12, dropset each set
triset: EZbar curls on preacher (CG), skull crushers and reverse curls, 4x10-12
superset: concentration curls and single arm tricep ext, 4x12
superset: tricep ext w/ rope and incline db curls, 4x12-15
superset: reverse wrist curls, one arm db wrist curls

Back to the gym for some more cardio. Glad my gym has an ESPN room to make it go easier with a 7 foot Projection TJ with ESPN none stop. haha

[RooRooTJ]

Yesterday was just cardio. Got to get it all in to drop that last bit of fat. I am really pushing through on my last couple weeks. 3 to go. Tonight should be a good workout though cause I am betting 90 percent of the people at my gym will be out getting hammered for St.Pats or already passed out, so I should have no problem getting my supersets in. Below are the links to my progress pics. I know the posing needs work, but just to give everyone an idea of where I am at.

12 weeks out

http://s97.photobucket.com/albums/l227/RooRooTJ/12%20weeks/

3 weeks out

http://s97.photobucket.com/albums/l227/RooRooTJ/3%20weeks/

[Madcat]

Big time transition in those pics. Really coming along nicely and in the next 3 weeks, Im sure you ll hit the marks of what you were aiming for.

This has been an awesome thread and really nice for all who are looking to follow someone start to finish like myself.

Good work man, just keep it up!

[RooRooTJ]

Big time transition in those pics. Really coming along nicely and in the next 3 weeks, Im sure you ll hit the marks of what you were aiming for.

This has been an awesome thread and really nice for all who are looking to follow someone start to finish like myself.

Good work man, just keep it up!

Thanks Madcat. It has been a journey and still have a ways to go. I know there are a few things I would have done a little different, but I am happy with the overall so far. This is the push though that separates the men from the boys. Less then 3 weeks to go. I need alot of work on the posing, but it will come along as well. Glad I could help some of you out.

[RooRooTJ]

Getting down to the last workouts before the show. It was nice not having anyone in the gym last night because of St.Pats. I was a little bumbed that I wasn't out with all my friends having a good time, but work needs to be done. This has been a real test of my wills and I am happy to say I havent folded.

shoulders and abs

superset
front presses and db side raises, 4x12
bent over lateral raises and front db raises, 4x12

triset:
behind neck smitty press, upright rows, and shrugs, 4x12-15 each

abs: 1 cycle of 8 exercises, 30-50 reps each exercise

hour and 10 of cardio after with 45 minutes during the day as well. Gonna be bumping this up a little more for the last couple of weeks.

[McFly]

stay strong brother! 3 weeks to go...the final push!

[BigAnt]

Yesterday was just cardio. Got to get it all in to drop that last bit of fat. I am really pushing through on my last couple weeks. 3 to go. Tonight should be a good workout though cause I am betting 90 percent of the people at my gym will be out getting hammered for St.Pats or already passed out, so I should have no problem getting my supersets in. Below are the links to my progress pics. I know the posing needs work, but just to give everyone an idea of where I am at.

12 weeks out

http://s97.photobucket.com/albums/l227/RooRooTJ/12%20weeks/

3 weeks out

http://s97.photobucket.com/albums/l227/RooRooTJ/3%20weeks/

--------------------------------------------------------------------------------------

DAMN YO!

Great strides in progress...keep going strong!

[Shaffer_515]

Lookin good man!...looks alot different from the arnold

[RooRooTJ]

--------------------------------------------------------------------------------------

DAMN YO!

Great strides in progress...keep going strong!

Thanks Ant. I am diggin in for the fianl push.

[RooRooTJ]

Lookin good man!...looks alot different from the arnold

Thanks Schaff. I have been really trying to bust my ass to finish strong.

[RooRooTJ]

Again, I have to say Toni is tryin to kill me. I love leg day, but this is just brutal. Still only 2 and a half weeks to go. I suggest people try this workout if you feel you aren't getting anything or feel stalled in your leg workout. This will definetly pick it back up

Leg Ext ss Squats 5x12-15
Front Squats ss Leg curls 5x15-20
Hack Squats ss Single Leg curls 5x15
SLDL ss Calf raises 4x12-20

[Toni69]

Again, I have to say Toni is tryin to kill me. I love leg day, but this is just brutal. Still only 2 and a half weeks to go. I suggest people try this workout if you feel you aren't getting anything or feel stalled in your leg workout. This will definetly pick it back up

Leg Ext ss Squats 5x12-15
Front Squats ss Leg curls 5x15-20
Hack Squats ss Single Leg curls 5x15
SLDL ss Calf raises 4x12-20

you know what kills me the most. I design leg wo's for so many people..and I always do the actual wo's myself or have had in the past (right now Im just following G Diesel's routines he lays out for me) and I see everyone else getting sick ass looking legs from my wo's! But nooooo, not me....my legs are just stubborn as hell.

hey, if Im beating you up..then Im doing my job huh? LOL

keep it up..your almost there Roo Roo...we must always gear ourselves to work hard the whole way through..never let up, not for a second babe.

[RooRooTJ]

you know what kills me the most. I design leg wo's for so many people..and I always do the actual wo's myself or have had in the past (right now Im just following G Diesel's routines he lays out for me) and I see everyone else getting sick ass looking legs from my wo's! But nooooo, not me....my legs are just stubborn as hell.

hey, if Im beating you up..then Im doing my job huh? LOL

keep it up..your almost there Roo Roo...we must always gear ourselves to work hard the whole way through..never let up, not for a second babe.

Dont worry T, the legs will come up. Some people are just more gifted. I can honestly say up until the last year or so, I never ever did anything for legs and they are probably the best thing I have going. At least size wise.

You are killin me but it is worth it. just over 2 weeks to go and I cant wait.

[RooRooTJ]

Yesterday was just a couple hours of cardio and abs and calves. I have the next two days off work so I am taking full advantage of it. Did an hour and a half of cardio this morning, then hit up the workout around noon and then another hour of cardio. Gonna go back later for another hour to end the day and some tanning. Probably will do the same tomorrow.

pull ups and incline barbell presses, 4x10
flat bench (barbell of db) and rack pulls, 4x15
wide grip bent over rows and incline db flys, 4x12-15
db pullovers and seated cable row, 4x10...drop set each set
dips and single arm cable row, 4x15

[RooRooTJ]

Starting to feel a little weaker today. I have cut almost all fats out of the diet to get leaner in the last two weeks and for some reason I am feeling it today. I did a little over an hour of cardio this morning then hit up the gym a little later for arms and another hour of cardio. Then off to tanning and now am eating my meal. Gonna go back to the gym for some cardio later and then it is just cardio the next two days with some abs and calves thrown in there. I know people keep telling me not to worry about making weight but I am sitting at 183 today and am planning on competing at middleweight which means I need to get below 176.25. I believe I am holding a lot of water even though I am pretty lean, but we'll see. Weight in is the Friday night before or first thing saturday morning. I would rather make weight on friday so I could carb up a little more and not worry about it saturday morning. Any suggestions?

superset: barbell curls and standing close grip tricep ext on cables, 4x12, dropset each set
triset: EZbar curls on preacher (CG), skull crushers and reverse curls, 4x10-12
superset: concentration curls and single arm tricep ext, 4x12
superset: tricep ext w/ rope and incline db curls, 4x12-15
superset: reverse wrist curls, one arm db wrist curls

[RooRooTJ]

Getting down to the wire here. I am on my last week of actual workouts. Trying to push hard but not do anything stupid to injure myself. Still at about 2 and a half hours of cardio a day plus workouts. 11 days and counting.

shoulders and abs

superset
front presses and db side raises, 4x12
bent over lateral raises and front db raises, 4x12
triset:
behind neck smitty press, upright rows, and shrugs, 4x12-15 each
abs: 1 cycle of 8 exercises, 30-50 reps each exercise

[BigAnt]

Getting down to the wire here. I am on my last week of actual workouts. Trying to push hard but not do anything stupid to injure myself. Still at about 2 and a half hours of cardio a day plus workouts. 11 days and counting.

shoulders and abs

superset
front presses and db side raises, 4x12
bent over lateral raises and front db raises, 4x12
triset:
behind neck smitty press, upright rows, and shrugs, 4x12-15 each
abs: 1 cycle of 8 exercises, 30-50 reps each exercise

--------------------------------------------------------------------------------------

VERY SMART---Not gonna build new muscle now, you did that in the
off-season...perserve,,,,and remain injury free....


You got your posing-music done?

[RooRooTJ]

--------------------------------------------------------------------------------------

VERY SMART---Not gonna build new muscle now, you did that in the
off-season...perserve,,,,and remain injury free....


You got your posing-music done?

Thanks. Yeah not tryin to get hurt at all. Feeling weak so I am just tryin to do the best I can safely.

Music is down to two mixes I made. "The Animal I have become" and "Blow me away"

[RooRooTJ]

Yesterday I did my last leg workout. Still feeling weak and having a problem with my knee so I hit is hard but safe. Just got to Houston today nd will be doing a lot of cardio today and then cardio and chest/back tomorrow out here and then back on friday.

Leg ext ss leg curls 5x25
Leg presses ss calf raises 5x25
Squats ss sldl 5x20-25
Seated Calf Raises 4x25

Cardio and abs

10 days

[RooRooTJ]

Was able to get about 2 hours of cardio in today throughout the day and then a quick lift at a little gym down here that had a partnership with the hotel I am at. Now back to posing practice.

Chest/Back

Bench 5x20 ss Pullups 5x10
Cable crossovers 5x25 ss HS low rows 5x20
Incline flys 4x15 ss reverse Pec deck 4x15
Incline DB presses 4x15 ss HS High Rows 4x15
Pulldowns 4x15 ss Straight bar pushdowns 4x15

[BigAnt]

Make sure you get your rest!

Have fun!

Any last minute advice/help you need....WE ARE ALL JUST A KEYBOARD AWAY!

[zanderfever]

Little late coming to this thread, but I like it. Good luck in the crunch time. More supports coming from here

[RooRooTJ]

Little late coming to this thread, but I like it. Good luck in the crunch time. More supports coming from here

Thanks guys. Had a great time at the Pitt ABC today and got some posing tips from the House. Here is some of the pics I got from my posing. 1 week to go. Hell yeah

http://s97.photobucket.com/albums/l227/RooRooTJ/Posing%201%20week/

[zanderfever]

Hey, not to bad. nice cuts in the quads

[Toni69]

what a change from a couple weeks ago man! awesome! hang in there....this si the time that counts the most...stay on track! One thing..try and get to talk to Ant about your most muscular pose.

[RooRooTJ]

what a change from a couple weeks ago man! awesome! hang in there....this si the time that counts the most...stay on track! One thing..try and get to talk to Ant about your most muscular pose.

Thanks Toni and Zander. less than one week.

[Fury317]

Looking good brother! Nice and cut up! Youre gonna do awesome.

I got one tip...STAY RELAXED!!!! Dont get all anxious and nervous. Thats one thing I saw a lot of behind stage with everyone wanting to pump up and shit- too ansy. Just calm down lay back with you feet up until the dude tells you that you should be pumping up.

Coming down to the wire, almost there bro. Finish it up and be proud of yuour accomplishments! Were pulling for you!

[Fury317]

I just glanced at those pics again...your quad separation is NASTY!!!

[RooRooTJ]

I just glanced at those pics again...your quad separation is NASTY!!!

Thanks Fury for the compliment and the tip. Yeah I dont plan on going crazy with the pump up like I have heard so many do.

[Madcat]

Man you are in the home stretch, granted Im a newbie to the comp side and all that, I can see such a great change in those pics and as Fury stated, your quad seperation is looking amazing.

I know you can and will be badass when it comes time, so keep positive and keep believing.

Good Luck!!

[RooRooTJ]

Man you are in the home stretch, granted Im a newbie to the comp side and all that, I can see such a great change in those pics and as Fury stated, your quad seperation is looking amazing.

I know you can and will be badass when it comes time, so keep positive and keep believing.

Good Luck!!

Thanks Madcat. Yeah this week can not go by fast enough. I am really going to use this as a huge learning experience. Try to soak in all I can from more seasoned competitors and come away with a better sense of the whole process.

[RooRooTJ]

Did a quick workout today. low weights and a lot of reps just to get a good full body pump. Then did a little bit of cardio. Only a couple days left. Starting to dial in my water and take out the extra sodium. Also started boiling my chicken to get some of the sodium out. Now it is just gonna be a few hours of posing a a day to dial in my routine.

[zanderfever]

Did a quick workout today. low weights and a lot of reps just to get a good full body pump. Then did a little bit of cardio. Only a couple days left. Starting to dial in my water and take out the extra sodium. Also started boiling my chicken to get some of the sodium out. Now it is just gonna be a few hours of posing a a day to dial in my routine.

Thats going to be a workout in itself. What're you weighing nowadays?

[RooRooTJ]

Thats going to be a workout in itself. What're you weighing nowadays?

I am at 177 in the mornings and around 178 at night. I am not to worried about making weight though. I figure if I get to 176.25 then i do if not then I will just have to compete at light-heavy. Don't get me wrong though I am hoping the water weight will get me down there. I would much rather compete against the 165-176 group and be at the top instead of the 176-198 group and be at the bottom.

[zanderfever]

I am at 177 in the mornings and around 178 at night. I am not to worried about making weight though. I figure if I get to 176.25 then i do if not then I will just have to compete at light-heavy. Don't get me wrong though I am hoping the water weight will get me down there. I would much rather compete against the 165-176 group and be at the top instead of the 176-198 group and be at the bottom.

Good strategy. Water accounts for a lot of weight, so good luck getting it out. You have a few days to go, so I believe you can get that.

[RooRooTJ]

Good strategy. Water accounts for a lot of weight, so good luck getting it out. You have a few days to go, so I believe you can get that.

Thanks for the support. 5 days left!!

[zanderfever]

Thanks for the support. 5 days left!!

Don't worry about it. I'm sure every Animal wants you to do well. Unless they're competing against you, haha, then they'll probably hate you for doing better than them.

[naturalguy]

Good luck this weekend Roo, I look forward to seeing the pics.

[RooRooTJ]

Good luck this weekend Roo, I look forward to seeing the pics.

Thanks Intesity. Only a few more days. Should be a great learning experience.

[Fury317]

I am at 177 in the mornings and around 178 at night. I am not to worried about making weight though. I figure if I get to 176.25 then i do if not then I will just have to compete at light-heavy. Don't get me wrong though I am hoping the water weight will get me down there. I would much rather compete against the 165-176 group and be at the top instead of the 176-198 group and be at the bottom.

If youre 178 at night, you should be fine after manipulating water a bit. And even if you dont make weight the first time, they should let you weigh in again a couple hours later, and you can just do some windsprints to drop a pound or two...haha isnt that what you want to thinking about right now- wind sprints. Naw but youll be good bro. Good luck man keep working hard.

[Flash419]

See you this Saturday bro... GOOD LUCK!

[RooRooTJ]

If youre 178 at night, you should be fine after manipulating water a bit. And even if you dont make weight the first time, they should let you weigh in again a couple hours later, and you can just do some windsprints to drop a pound or two...haha isnt that what you want to thinking about right now- wind sprints. Naw but youll be good bro. Good luck man keep working hard.

Thanks Fury. I should be cool. Yeah wind sprints dont sound like a fun time at all right now. Just want to sleep and rest. haha

[RooRooTJ]

See you this Saturday bro... GOOD LUCK!

Thanks Flash. Make sure you stop me on Saturday and I wan to hear some big yells from you correcting me if I am messing up a pose. haha

[RooRooTJ]

Started carbing up today with 20 grams of carbs from white rice for each meal. Doin a lot of posing and polishing my routine. 3 more days.

[Flash419]

Thanks Flash. Make sure you stop me on Saturday and I wan to hear some big yells from you correcting me if I am messing up a pose. haha

Not a problem... I'll be glad to help! LOL

[zanderfever]

Be sure to get this filmed-I think we all definately want to see this

[RooRooTJ]

Be sure to get this filmed-I think we all definately want to see this

I'll be sure to get alot of pictures. I know they wont let video cameras, but my digital takes video so I am going to try to have someone use it to get video.

[zanderfever]

I'll be sure to get alot of pictures. I know they wont let video cameras, but my digital takes video so I am going to try to have someone use it to get video.

Very sneaky. Looking forward to it.

[Madcat]

I like that creativeness, good luck man. Only a few more hours of this then you can have a nice big cheat meal after its all over.

Very very proud of you man. Good Luck, dont stop now!

[RooRooTJ]

I like that creativeness, good luck man. Only a few more hours of this then you can have a nice big cheat meal after its all over.

Very very proud of you man. Good Luck, dont stop now!

Thanks Madcat. Yeah I am really looking forward to my Cheesecake factory afterwards. Thanks for the wishes. Time for some more posing.

[nck219]

Best of luck tomorrow bro! Enjoy that post contest meal!

[RooRooTJ]

Best of luck tomorrow bro! Enjoy that post contest meal!

Thanks man. Yeah cant wait for that meal. ummm soooo hungry. haha

[RooRooTJ]

Well it is about time. I have check-in/weight in in about 7 hours and am sitting nicely at 175. So I should make weight for the middle class. It has been a long tough road but it is almost over. I just wanted to say thanks to everyone that gave me advice and supported me through this. It has been a long journey from 260 lbs 15 months ago to getting ready to step out on stage at 175. Toni, I can not begin to thank you for all the diet/workout advice. I wouldn't be stepping on stage if it wasn't for you. This girl knows her shit and can wait to see how she comes back in her next contest. Big Ant, thanks to you for all the support and posing advice you gave me too. It is hard to look at a picture from hundreds of miles away and be able to give pointers, but I learned alot. Vinny, for all your advice to I am greatful. And House for the posing advice you gave me last week, I feel like I really came away with an even better idea of what the judges are looking for. And finally to all the forum members, especially my ABC brothers and sisters that have been there through this, you are what makes me go. I hope to make to make you proud and expect to hear you all loud and clear tomorrow. Gonna pack it in and rest up and pose somemore for the rest of the day and then be back at it on Sunday. Takin my next step. I will post some pics and video, if I can get it as soon as i can. Once again thank you all and stay strong brothers and sisters.

Roo

[firsthorseman97]

Own that stage, bro!

[zanderfever]

KICK ASS. Your so close, can't wait for the pics/video

[Fury317]

Good luck my man, do your best! We're pulling for you here!

[joe-yamma]

good luck tomorrow!
i'm looking fwd to seeing pics, because you looked shredded at the ABC.
no matter what happens on stage, you won bro.

[Madcat]

Hope you get this b4 you leave for the show, if not, like Ive been saying, KICK SOME ASS!!

We are all proud of you bro!

[Flash419]

Good luck bro!

I'll be there cheering for you!

[zanderfever]

Contest day. Do it.

[Feel The Power]

I discovered your thread late since I usually only get on on weekends cause of work, but read the whole thing and was very impressed with your transformation and dedication, especially from the pictures. Gonna check back and see how your show went, but no matter what you did a hell of a job!!

[Flash419]

Just got home from the Ohio Natural and saw Roo compete. AWESOME JOB! Although he didn't place top 5, he did look better then at least half his class. This was his first show, and I give him all the respect in the world for putting in the cardio time, and the diet to get himself into shape.

GREAT JOB! You'll get'em next time!

[RooRooTJ]

Just got home from the Ohio Natural and saw Roo compete. AWESOME JOB! Although he didn't place top 5, he did look better then at least half his class. This was his first show, and I give him all the respect in the world for putting in the cardio time, and the diet to get himself into shape.

GREAT JOB! You'll get'em next time!

Thanks Flash. Yeah Just woke up after a long hard day yesterday. Although flash and some others thought I was better than half, the judges didnt. I placed 12 out of 13 but dont really care about my placing. I just love the information that I recieved and got to meet a lot of great people there. It was a big learning experience for me. Thanks for all the support and dont worry I am going to come back strong and hungrier than ever. I am still getting family and friend pics together, but here is the link to Muscular development and the pictures that are there of me.

http://www.musculardevelopment.com/browse/index.php?mode=browse&id=15021&eventcode=1230

[Toni69]

Im very proud of you..you stuck it through and you still looked amazing. Now you have a solid foundation to continue to build on..your body will now respond even better to dieting and bulking..your metaboilsm is gonna be faster, your muscles will grow and build better than ever before..and you have a show under your belt and taking all you learned from that first experience, will make you a better athlete as a competing BB'r for future shows.

You get an A+ from me on all counts babe...you did fabulous and you looked fabulous. You didnt smile so much though! :)

[LittleMan55]

Photos look great man! I would never have the nerve to do a show. So to me what you did is very impressive. Keep after it man. Looking forward to your journey toward the next show, whenever that is. Great work!

[Fury317]

Photos look great man! Dont worry about placement, and I know everyone will be telling you that (cause theyre telling me that too! lol) but seriously who gives a shit. You got a long road ahead of you and by the looks of things its gonna be a hell of ride.

Isnt it crazy how much the tanning shit makes you look so different? haha

[Madcat]

Man those photos look amazing!! Gotta hand it to you, you really did it and no matter what youre a winner in our books.

Glad to follow this thread and help cheer ya on.

[deanna7272]

Just wanted to send over your pics from last night.... There may be some that AREN'T the BEST quality, but it was WAY too hard to go through the 1000 pics I took (seriously, between last night and bootcamp today...lol)

Very proud of you, you did a great job, no matter what the placing may be.... You did it Bro....

Here's the link....

http://s3.photobucket.com/albums/y73/deanna7272/RooRooTJ%20Lakewood/

[Intense Red Head Man]

youve came a long way, im the one that watched you bust your ass this far in the gym, now its time to put the eatting shoes on, and fire up that adrenaline and pack on some serious muscle. keep on goin animal.

[The Chain]

Yo brother, keep it up. I see your doing NPC in Ohio nice...ya im down here in Texas doing NPC as well (and also my first competition). Cool stuff man peace

-Then Chain

[zanderfever]

Congratulions on even being in a competition. That shits tough and you got through it. Don't worry about the placing and be happy with the experience. Get back on stage eventually and kick ass

[RooRooTJ]

Just wanted to send over your pics from last night.... There may be some that AREN'T the BEST quality, but it was WAY too hard to go through the 1000 pics I took (seriously, between last night and bootcamp today...lol)

Very proud of you, you did a great job, no matter what the placing may be.... You did it Bro....

Here's the link....

http://s3.photobucket.com/albums/y73/deanna7272/RooRooTJ%20Lakewood/

Thanks Dee. It was good to get it done and over with now onto the bulking phase to bring up some of my laggin parts. Hitting back and bis tonight. Think I am gonna have to do a little cardio too. 11 lbs in 2 days. haha

[Flash419]

Thanks Dee. It was good to get it done and over with now onto the bulking phase to bring up some of my laggin parts. Hitting back and bis tonight. Think I am gonna have to do a little cardio too. 11 lbs in 2 days. haha

Your bulking.. FORGET CARDIO! Remember what Jay said.. offseason cardio is walking to your car. LOL

[LWSniper14]

Congratulations on competing. You took a big step that some people can only dream about. It sounds like your hungry for more(and that's obviously a good thing). It's the offseason for you now, so have fun with that. It was probably sweet to meet Jay Cutler right? What kind of advice did he give you?

Greg

[RooRooTJ]

Congratulations on competing. You took a big step that some people can only dream about. It sounds like your hungry for more(and that's obviously a good thing). It's the offseason for you now, so have fun with that. It was probably sweet to meet Jay Cutler right? What kind of advice did he give you?

Greg

Thanks. Yeah Cutler was pretty good at the show. He had alot of inspirational words that made me want more and allowed my girl to understand what goes on and how she can support better. It was funny though. After he did his posing I went down to get pumped up and While I was pumping up he walked right next to me. I felt like I should just get clothed and go home. Haha. He was so massive. It was ridiculous. he said he was sitting at 295.

Well Off-season is upon us. I am hungry for more and think I may do the show with Fury in Oct. The NPC Monster Mash. We'll see though. I need to bring up my back and lats. Today starts the new journey and I can honestly say I am excited to get into the gym and make some gains.

[firsthorseman97]

Way to stay motivated! Just keep killin' it and great things will happen for you.

[zanderfever]

You met Jay! your such a lucky bastard. Being next to him in the pump up room must have been an amazing, awe inspiring, monster massive of a sight...damn i wish i was there

[J-Dawg]

Great pics Roo. Sounds like an awesome learning experience with this show!

[RooRooTJ]

Great pics Roo. Sounds like an awesome learning experience with this show!

Thanks J. Yeah it was a huge experience builder and I learned alot. definitely made me hungry for more though. So as this Journey ends a new one begins. To grow and gain as much as i can in the next couple of months before starting another contest prep in August for an October show. I need to come in wider and harder next time. So let the new journey begin.

[The Chain]

great pic bro
-The Chain

[LWSniper14]

Have you started training again yet? What are your goals for the offseason? Also, are you gonna start a new journey or just keep this one?

Greg

[RooRooTJ]

Have you started training again yet? What are your goals for the offseason? Also, are you gonna start a new journey or just keep this one?

Greg

Yeah I have been back in the gym and trying to put together a good plan for the next month or so to help bring up my laggin areas. Mainly my back. I was going to start a new thread but I think i will just keep this one going. If all goes well the next contest will be Oct 11th and the 25th. I will be doing an extremly clean bulk. I will decide in towards the end of June to keep going with the bulk or start the cut. I have a buddy that wants to get into a show and I told him I would do it with him so most likely I will be doing it. Here is the being split I am working on and the tentative workout for each day. Comment and let me know what you all think. Like I said I really want to widen and thicken my back, as you can see from my contest photos, those are what I believe are lacking the most.

Mon - Back/Bi
Tues - Chest/tri
Wed - off
Thurs - Legs
Fri - Off
Sat - Delts/Traps
Sun - Off

I will do cardio every now and then just to keep some of the excess fat I will be gaining down. I am very carb sensative and put on weight quickly and easily so I want to keep it controlled. I am still weining into my carbs, but believe I will be carb cycling using the bulking method.

Here are the workouts

Back/Bi/Abs/Calves
Back
Front Pulldowns: 4 sets x 8-15 reps
Barbell Rows: 4 sets x 6-12 reps
Deadlifts: 3 sets x 10-12 reps
T-bar Rows: 4 sets 10-12 reps
Dumbbell Pullovers: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 12 reps

Biceps
Preacher Curls: 4 sets x 8-15 reps
Alt DB Curls: 3 sets x 8-12 reps
Straight Bar Cable Curls: 3 sets x 10-15 reps

Abs
Hanging Leg Raises: 4 sets x 25 reps
Crunches: 4 sets x 25 reps

Calves
Leg Press Calf Raises: 4 sets x 15-25 reps
Seated Calf Raises: 4 sets x 12-15 reps

Chest/Tri
Chest
Pushups: 1 warmup set
Incline Barbell Press: 4 sets x 6-12 reps
Flat Barbelll Press: 3 sets x 6-12 reps
Decline Dumbbell Flyes: 3 sets x 10-12 reps
Cable Crossovers: 3 sets x 15 reps

Triceps
Cable Pushdowns: 4 sets x 10-15 reps
Skullcrushers: 4 sets x 8-12 reps
Overhead Dumbbell Extensions: 3 sets x 8-12 reps

Legs
Quads
Squats: 5 sets x 6-20 reps
Hack Squats: 3 sets x 12-15 reps
Leg Extensions: 3 sets x 15-20 reps

Hamstrings
Stiff Legged Deadlifts: 4 sets x 10-15 reps
Standing Unilateral Leg Curls: 4 sets x 10-15 reps
Seated Leg Curls: 4 sets x 10-15 reps

Calves
Leg Press Calf Raises: 4 sets x 15-25 reps
Seated Calf Raises: 4 sets x 12-15 reps

Delts/Traps/Abs

Delts
Seated Dumbbell Military Press: 4 sets x 8-12 reps
Side Dumbbell Lateral Raises: 4 sets x 10-15 reps
Bent Cable Rear Delt Raises: 3 sets x 10-15 reps
Front Dumbbell Raises: 3 sets x 10-12 reps

Traps
Shrug Machine: 4 sets x 8-12 reps