ATLMusclBro5's Journey [Archive] - Page 2

ATLMusclBro5

05-06-09, 5:13 am

Saturday: Legs (w/ trainer)

First time training legs with him in a month. Good workout though. He pushed everyone as usual. Best part was doing squats outside. There's something cool about having 405 on your back with birds chirping in the background!! Slightly surreal or zen-like.

Still gotta work on my endurance and conditioning. I was huffing and puffing by the end.

Monday: Back (on my own)

Double arm rows w/ dumbbells
20s x 50
30s x 40
40s x 30
20s x 20

Lat pulldown ssw/ Seated rows
120 x 15; 120 x 15
140 x 12; 140 x 12
160 x 10; 160 x 10

Assisted pull-ups ssw/ Barbell curls
70 x 10; 80 x 10
85 x 10; 90 x 10
100 x 10; 100 x 10

Single arm rows w/ dumbbells
120 x 10 (each arm)
120 x 10 (each arm)

ATLMusclBro5

05-24-09, 8:15 pm

I knew this day was coming, but I was putting it off for as long as I could. My trainer asked me if I was competing this year. Long story short, my answer was "yes". Not a confident yes, but still a yes. The plan is to do the Dexter Jackson Classic on August 1 and the Coastal USA on August 15. Two shows, back to back...so once I'm in condition to compete, just keep competing!

For the next 3 months, I won't be posting exercises and numbers. Just a bit much to remember. I'm more concerned about whether or not I worked out period and how my diet is going.

I'm taking this week off to recover from an upper respiratory infection and will hopefully be ready to train again by Saturday. I'll still try to get in my cardio though. That'll become much more important anyway.

Pics I took on 05/23/09. Currently 260# (heaviest I've ever been)
http://s268.photobucket.com/albums/jj39/ABC_Atlanta/2009_Progress_05-23/

I'll try to post progress pics every 4 weeks or so.

One week to rest. Then...let the games begin.

ATLMusclBro5

05-30-09, 7:00 pm

Took the week off from training to recover from an upper respiratory infection. Good idea. Basically took Claritin all week...seems more like I had allergies. Still a little congested in the morning, but it clears up after some brain-busting blowing. I think now, when my body says rest, I tend to listen. Still did cardio this week though. Usually threw in some smaller muscle group along with a cardio session so that I don't totally neglect hitting the weights.

Monday (Memorial Day) - Cardio (30 min treadmill, 10.0 incline, 3.3 mph) + abs
Tuesday - Cardio
Wednesday - Off (travelling for work)
Thursday - Cardio
Friday - Off
Saturday - Cardio

At the end of a cardio session this week, I've been thrown some wind sprints at the end. Crank the treadmill up to 9.0 mph, 0% incline, and "Run Forest run!" I was hoping to do sets of 60 sec sprints, but I can only manage 30 sec sets now. My shins and knees are taking a beating, even when I wear running shoes. But it's a good push at the end of a session, even if I can only get 2 sets in (which is all I can manage for now).

Mizzarler

05-31-09, 12:49 am

Lookin big bro...I'm right with you on cuttin...just about to start but I'm not doin a show til next year...just 20 or so pounds for summer. Keep up the hard work!

ATLMusclBro5

05-31-09, 9:42 pm

Lookin big bro...I'm right with you on cuttin...just about to start but I'm not doin a show til next year...just 20 or so pounds for summer. Keep up the hard work!

Thanks bro!! Wish you would have invited me over for dinner. You had a feast!!!

ATLMusclBro5

05-31-09, 10:33 pm

Saturday

Standard cardio session (30 min, 10.0 incline, 3.3 mph). Then was feeling a little adventerous so I decided to do some flat benching. I just wanted to see if I could hit 315# and then I'd be happy.

Flat barbell bench press
135 x 10
185 x 8
225 x 6
275 x 4
315 x 4

Felt strong at 275, but I thought a spotter would be a good idea for 315. I asked an older gentleman to help me out (he was the only person nearby). Perfect spot. Gave me more confidence. I was done after 4 reps. For me, my point was proven at that point. Then my spotter tells me I had at least 2 more left. I told him thanks, but I'm done. Then he basically tells me to make sure I don't leave the gym with any regrets. Give everything because there's no guarantee I'll be back tomorrow. Good advice, so I said thanks again. It will definitely be a good motivator over the next 8 weeks. Contest diet starts on Monday and there's no room for cheating. This will require a new mindset and dedication from me.

Time to find out what I'm made of.

ATLMusclBro5

05-31-09, 10:44 pm

Sunday

Leg day w/ my trainer. We've had worse workouts, but I was wiped out afterwards. Probably because I didn't eat much today topped off with training outside in the heat.

Trainer wrote out my diet today. High protein, low carbs. JOY!!! Plus 2 cardio sessions a day. I feel good about it. Just gotta prepare to be successful.

One thing to remember...my competition isn't skipping meals.

On a more sad note...my blender died. She faithfully crushed ice and made smoothies for years. She was a Krups brand. I think I found her at Macy's on sale. I checked the prices on new Krups models and I won't be getting another any time soon!! It's all good anyway. Smoothies aren't allowed on my diet.

Another sad note...my favorite kicks fell apart today. The sole my favorite leg day Nike hightops all but ripped off today during walking lunges. I may try to revive them with some super glue. If not, I'll be visiting the Nike outlet later this week.

ATLMusclBro5

06-03-09, 12:21 am

Monday: Off

Trained a buddy of mine. He asked for some help...it was my pleasure. First official day on the diet. Not too bad. My co-workers are already asking questions!! This should be fun. Definitely gotta pace myself with these meals. I was up until 1:40 am trying to finish off a chicken breast. Then up at 5:30 am to train chest.

Tuesday: Chest day (am); Cardio (pm)

Chest day with my training partner and cardio on my own tonight. Started out on the treadmill (4.0 mph, 1.5 incline). Was going for 45 minutes...I only lasted 7 minutes before my shins and calves were on fire. Definitely wore the wrong shoes for the treadmill at that pace. Will save for cross-trainers for cross-training, not for walking on the treadmill. Completed another 22 minutes on the elliptical machine.

Just after midnight and still one meal to go. All protein, so it's the most difficult for me to get down!! Gotta do it cause I need to get some rest. Training back in the morning.

Mizzarler

06-03-09, 2:22 am

ATLMusclBro5

06-06-09, 11:40 pm

I hear ya on eating on a cut...I just started as well. If you ever wanna get a session in, let me know bro. My split is starting w/ mon...legs, chest/tris, off, back, delts/bi, off, off and I train at night. Usually around 6 or so.

Sounds good bro. We're on a similar split. I've been training in the mornings before work, but we'll still make it happen soon.

ATLMusclBro5

06-06-09, 11:46 pm

Wed: Back

Thursday: Shoulders w/ training partner

Friday: Off

Saturday: Legs w/ trainer

Pretty intense leg workout today. LOTS of walking lunges, staked out leg extensions, drop sets on leg press, and 315# squats for 15 reps. Actually, it was pretty insane. Topped off with posing practice afterwards. First week on my diet and I'm down about 4 pounds. Gotta get myself in gear for next week and try to get all my cardio in.

Mizzarler

06-07-09, 3:07 am

sounds brutal!!! great work man, hows the diet comin along???

ATLMusclBro5

06-11-09, 12:17 am

Sunday: Off (helped a friend paint...that's gotta count for some cardio!)

Monday: PM cardio

Tuesday: Chest and PM cardio (45 min) - totally slept in today and missed my workout with my training partner. Fell asleep w/o setting my alarm...bad idea!

Wednesday: Back and PM cardio (45 min)

Bad start this week with my diet. Just wasn't prepared. Ate out w/ some co-workers. Hopefully it's all out of my system. Chicken breast and fish today. I'm back on the wagon.

So far, I'm able to get one cardio session in a day. I should be doing 2. I'm thinking about going during my lunch break since I'm not waking up early enough to train and do cardio before work. Just gotta try it.

I bought some thin-sliced chicken breast Tuesday night and had a freshly made chicken breast this morning. Taste was incredible!! Very juicy and not dry at all. Looking forward to doing that again. Made the mistake of purchasing frozen cod after eating fresh cod for a few days. I bought it fresh cause it was on sale. Frozen is horrible by comparison! First time I've thrown away protein in a long time. Fish was fresh tonight and I'm glad. Probably ate a pound with a little fat free tarter sauce (pretty nasty, but it's better than nothing).

Gotta meet my partner in the morning. He'll kill me if I stand him up again!!

Here I Stand

06-15-09, 10:23 am

way to get back in there bro. what gym u hit? im in the snellville area trying to hold it down for the pak.

ATLMusclBro5

06-15-09, 11:26 pm

way to get back in there bro. what gym u hit? im in the snellville area trying to hold it down for the pak.

Sup brother. I train at LA Fitness in the monrings some days and a few local gyms here in Marietta (Just Fitness and American Bodyworks). Just depends on when I can get a session in and what side of town I'm on! Hopefully we'll get another ABC session in sometime this summer. Amazing training sessions...I always have a good time.

ATLMusclBro5

06-15-09, 11:43 pm

Saturday: Went to Gadsden, Alabama to support some of the people I train with. Several of the guys and ladies competed in the Southestern Gold's Gym Classic. Hats off to everyone who stepped on stage and did their thing!! It always motivates me. My time is coming...FAST!!

Sunday: Early cardio session before church. 45 min on the treadmill. Trained legs later that evening. Highlight was squats with 405 for 4 reps (using the Smith machine). Lost my concentration a little when I noticed someone looking. Finished with a second 45 minute cardio session and practiced my mandatories.

Monday: Trained with Josh tonight after work. Legs again. Pushed him pretty hard and some extra volume for myself. 45 minute on the treadmill afterwards. I downloaded some new music for my MP3 player...it's definitely helping me get through the cardio.

ATLMusclBro5

06-22-09, 10:53 pm

Saturday: Leg day w/ trainer

Session started with a quick assessment of quarter turns and mandatory poses. He was a little disappointed. I'm supposed to be doing double cardio sessions everyday, but that's been very tough to accomplish.

Lunges, lunges, and more lunges superset with leg extensions. Heavy, high rep leg press. Finished off with squats. My trainer had 315 on the bar and wanted 3 sets of 10 reps. I gave it my best try, but mentally I wasn't there. After one rep, I thought my knees were gonna buckle. He had some mercy on me...dropped the weight down to 225, but increased the reps each set.

45 minutes on the treadmill afterwards...was like walking on rubber legs. At least one cardio session is over.

Taking a fat-burner and a test booster now. Hoping it'll make a difference.

Sunday: Church in the morning. 60 min on the treadmill afterwards. Crashed for about 3 hours...was only supposed to be an hour nap. Back on the treadmill Sunday night for 50 minutes...15.0 incline at 3.5 mph. Burned 1000 calories!! Pretty intense.

Getting all my meals in is getting pretty tough. Definitely gotta keep working on my execution. I need to get food in so I'm not losing muscle.

ATLMusclBro5

06-22-09, 10:58 pm

Monday: In Huntsville, AL for work today. I've hardly eaten anything today. Stomach is a wreck. Gonna relax tonight and prep for my meeting on Tuesday morning. Driving back to Atlanta on Tuesday afternoon. Will try to get in 60 min on the treadmill Tuesday night. Should be back on track by Wednesday.

ATLMusclBro5

07-10-09, 5:01 pm

Haven't posted here in a while.

Huntsville trip was good. Stomach was a wreck, but meeting went as well as could be expected. Work is busy, and I'm still employed!!

Lots I can write about. Will hopefully get some of the stuff out of my brain when I get back on Sunday night. Headed up to Nashville this weekend to see my sister and help her get settled in her new pad.

But here's one quick thought...

Angst: (definition) a feeling of apprehension, anxiety, or insecurity.

I've been feeling a lot of angst lately...like I'm a kid about to recite his Easter speech. But if you ever read anything by Skip LaCour, he'll talk about learning to embrace angst because it can drive you to do greater things. Equally, it can drive you insane.

I'm still somewhere in the middle.

For a while, I had allowed the churning in the pit of my stomach that usually runs hand in hand with angst to dwindle. I was probably filling that void with a doughnut instead of a chicken breast. But it's time to embrace it again. I still have some mountains to climb.

Showtime is approaching.

ATLMusclBro5

07-15-09, 10:57 pm

I've been meaning to talk about this for a few days now.

My last session w/ my trainer was pretty significant. Solid leg workout. Lunges are always a challenge, but felt strong for the rest. Hit 11 plates on the leg press for 20 reps. I think after a while, the weight just doesn't matter. It's just heavy and the goal is not to just move it, but to deliver quality reps. I'm getting better at it.

After training, I waited around for my weekly "come to Jesus" meeting with my trainer. Competition season is here and I planned to compete in August. He took one look at my midsection and started cutting my carbs. I sort of expected this because I had already cut out my mid-day baked potato.

He gave me a telling visual demonstration of where he thought I was. Basically, he put a basket on the edge of a table. Then, he tipped the basket until it was on the brink of falling off and crashing to the ground. That's where he said I was...right on the edge. All it takes is one more tap, and it's over.

I laughed about it and tried to assure him that it wasn't that bad...but he's very good at peeping me out. My hope is that his little example wasn't fortelling my future.

My next session w/ my trainer is on Sunday. That's when we decide what the next move will be.

Until then, gotta get my a$$ up at 5:15 am for cardio.

ATLMusclBro5

07-20-09, 12:21 am

Leg day w/ my trainer today.

Definitely feeling lightheaded during the workout because of the carb depletion, but made it through.

Was sorta dreading today because today was "face the facts" day. Today we decided if I'm ready to compete in 2 weeks. Long story short...the answer is no. My trainer said I could easily spend another 8 weeks dieting to get in top condition. I thought that was a little harsh, but I pretty much expected it. I'm still holding onto bodyfat around my lower back and midsection. I'm just not tight enough now to be competitive.

Fortunately, I had pretty much reached this conclusion earlier and was OK with dieting for another 8-12 weeks. It's not ideal, but I want to be competitive. This way, I can diet less drastically and hopefully hold on to more of the size I've gained.

So now, instead of competing in August, I'm looking at October 24...which I'm cool with. Gonna take a few days off to rest and recover. Maybe even eat some pasta!!! Then, I'll retool my diet with my trainer, and get back in gear.

A small diversion...coupled with a little disappointment...but still on the journey.

ATLMusclBro5

08-16-09, 10:51 pm

The countdown has begun. This time, it's the countdown until my 36th birthday. Time for 30 days of introspection and gut checks. I'm hoping I won't be paralized by thinking about all the things I haven't done or overconfident by the things I have accomplished.

I think this will be a good time for self assessment and for some serious gym time.

Let's start the week off with cardio and a solid meal plan.

ATLMusclBro5

08-20-09, 12:39 am

Wednesday: Cardio and Back

Sometimes no matter how hard I try, I still end up on the late shift at the gym. Didn't leave tonight until midnight. I suppose for now, I just gotta do what works.

30 min cardio on treadmill

Double arm rows
- 20s x 50
- 30s x 40
- 40s x 30
- 50s x 20

Lat pulldowns (wide grip) ssw/ Hammer strength rows
- 140 x 10; 180 x 10
- 160 x 10; 180 x 10
- 180 x 10; 180 x 10

Lat pulldowns (reverse close grip) ssw/ Single arm dumbbell rows
- 100 x 10; 125 x 10 (each arm)
- 120 x 10; 125 x 10 (each arm)
- 140 x 10; 125 x 10 (each arm)

Machine preacher curls ssw/ Hammer curls
- 45 x 10; 25 x 10
- 70 x 10; 35 x 10

Enjoyed the heavy single arm rows. Good feeling handling the 125s. But I definitely need to turn up the volume with my workouts and the heat with the cardio. Having a tough time burning off the love handles and getting my lower back tight. Just takes time, I suppose.

ATLMusclBro5

08-21-09, 12:43 am

Thursday: Cardio & Shoulders

30 min treadmill (3.5 mph, variable incline, up to 5 %)

Dumbbell lateral raises
- 10s x 10, 15s x 10, 20s x 10, 25s x 10
- 10s x 12, 15s x 12, 20s x 12, 25s x 12
- 10s x 8, 15s x 8, 20s x 8, 25s x 8

Hammer Strength shoulder press ssw/ Front raises (w/ 45# plate)
- 90 x 15, 45 x 15
- 90 x 14, 45 x 14
- 90 x 13, 45 x 13
- 90 x 12, 45 x 12

Rear shoulder machine
- 130 x 10
- 145 x 10
- 160 x 10

Finished w/ bicep curls and machine upright rows

Another late night in the gym. Just downed a can of tuna.

Had a good conversation w/ my brother tonight. He asked me if I regretted not competing like I originally planned. I told him I didn't feel regret, but I was disappointed that I couldn't pull everything together (one guy I trained with won his weight class). And, I still plan to do a show before the end of the year (hopefully at the end of October). But either way, I'll live to try again next year.

I'm still playing it all by ear, but I'm trying to get as lean as possible without losing too much size. Bodyweight is holding steady at around 235.

My day will come.

ATLMusclBro5

08-22-09, 3:13 pm

Saturday: Legs w/ trainer and posing practice

Seated hamstring curls
- 4 sets; 50 reps, 40 reps, 30 reps, 20 reps. Don't remember the weight, but final set was the weight stack

Stiff leg deadlifts w/ dumbbells
- 55s x 15
- 60s x 15
- 65s x 15
- 70s x 15

Leg extensions
- 5 sets; stacked out, 10 reps

Leg press
- 4 plates each side, 20 reps
- 6 plates each side, 20 reps
- 8 plates each side, 20 reps
- 10 plates each side, 20 reps
We could have done more sets on leg press...I honestly don't remember. I was getting a little loopy towards the end. But as it turns out, we weren't done.

Smith Machine squats ssw/ Walking lunges
- 4 sets; 225 x 10 superset with 110 x 40 steps

Afterwards I just sat outside to catch my breath and clear my head. I was getting pretty light-headed after the last few sets of leg presses. The squats and lunges were unexpected. My trainer has been focusing more on getting our hamstrings growing...so LOTS of stiff legged deads.

Quick posing session afterwards. Quarter turns and mandatories. Just to get an assessment of where I am. My trainer said I just need to stick to the diet, and my lower back with get tighter and tighter. Looking forward to seeing that.

ATLMusclBro5

08-25-09, 1:45 am

Monday: Cardio and abs

Short workout this morning. 15 min elliptical machine and supersets of abs (bicycles and reaches). Travelling for work. Currently in Huntsville, AL. Should be back in Atlanta Tuesday afternoon and in the gym Tuesday night for chest.

I should be asleep, but I was watching TV and thoughts started triggering. Had to try and record the ramble.

It's mostly centered around my motivation for training the way I do. I could have picked another hobby. In fact, I've tried photography, jiu jitsu, guitar, tennis and probbly a few others. I've experienced success and disappointment with each one. Some of those activities I've continued with...because I enjoyed it enough to keep trying and others I've dropped because there just wasn't much satisfaction or enjoyment.

But for some reason, bodybuilding is different. It seems that despite the disappointment, despite the pain and soreness, despite the money spent...I keep trying...I keep coming back for more. This desire to get big just seems so elusive to me. Maybe because I'm just so close to everything that I can't see myself clearly. But something still drives me to continue to pursue this goal.

Is it an addiction or a passion?

Am I deceived to think I can do this or am I on the right track?

Am I living in a fantasy or living out my dreams?

Enough for now. Gotta get some rest.

This is my journey.

Reacher34

10-02-09, 8:32 pm

Focus, Redge. Days keep counting down. Pursue your goals like I know you want to and be ABSOLUTELY SURE that you have no regrets come October. I'm in your corner bro.

ATLMusclBro5

11-06-09, 9:44 pm

Focus, Redge. Days keep counting down. Pursue your goals like I know you want to and be ABSOLUTELY SURE that you have no regrets come October. I'm in your corner bro.

Sup Dan! Thanks for the message. I've been away from the FORVM way too long. I'll try to fill in some of the blanks over the next few posts. Hope you are well bro. Still growing, I hope!!

ATLMusclBro5

11-10-09, 12:36 am

Saturday: Legs w/ trainer

Saturday was a beautiful day, so we trained outside. Supersets of leg extensions and walking lunges w/ 135# on my back. Then a second superset of high rep barbell squats and leg curls. Pretty basic session, but still intense and done in an hour.

My trainer made an interesting remark while I was doing walking lunges. I heard him yell, "If Ronnie Coleman can do walking lunges for 60 yards, then so can you!!" I guess he's right, so I sucked it up and finished.

Another important tip when doing walking lunges...keep your abs tight and don't be sloppy. You can easily lose control and possibly hurt yourself.

ATLMusclBro5

11-10-09, 12:46 am

Sunday: Chest and cardio

30 min on elliptical machine (3 miles total)

My chest is one of my lagging bodyparts, so my goal tonight was to hit my chest until I could feel a pump (and not to stop one minute sooner).

I did about 4 different supersets plus I threw in some bicep work, but I was successful. I varied exercises, hand positions, and did some unilateral movements. I really tried to feel my chest pumping this session...something I don't typically do. I typically go through the motions and finish the workout, but do myself a disservice if I'm not growing. Today was different...and long overdue. Looking forward to hitting chest again.

It's time to grow...

Monday: Off

Travelling for work today. Did 30 min on the elliptical and push-ups back in my room. I'll be back in Atlanta on Tuesday and should at least do cardio...hopefully I'll have enough energy for a back workout (if I don't get in too late).

ATLMusclBro5

11-12-09, 1:47 am

Wednesday (Vet's Day): Back

Warm-up: Elliptical machine, 10 min, 5.6 mph

Double arm rows w/ dumbbells ssw/ Seated cable rows (wide grip)
20s x 50; 100 x 10
30s x 40; 120 x 10
40s x 30; 140 x 10
50s x 20; 160 x 10

Single arm rows
80 x 10; 90 x 10; 100 x 10 (3 sets one arm, then switch)
80 x 8; 90 x 8; 100 x 8; 110 x 8 (4 sets one arm, then switch)
80 x 6; 90 x 6; 100 x 6; 110 x 6; 120 x 6 (5 sets one arm, then switch)

Lat pulldowns ssw/ Bicep curls w/ dumbbells
140 x 10 (facing away, pulling behind neck); 140 x 10 (facing machine, pulling to chest); 20s x 10
140 x 10 (facing away); 160 x 10 (facing macine); 20s x 10
140 x 10 (facing away); 180 x 10 (facing machine); 20s x 10

Machine concentration curls ssw/ High row machine
50 x 10 (each arm); 60 x 10 (each arm)
40 x 10 (each arm); 60 x 10 (each arm)
30 x 10 (each arm); 60 x 10 (each arm)

Tonight's workout was an experiment. I didn't hit the gym until after 11 pm, so by the time I arrived, I was already ready to leave. However, this session was about pushing myself a little.

No music blasting in my head, no caffine in my veins, no cute females to watch. Just me...and whatever motivation I can muster on my own. The warm-up and first few sets of double arm rows were good. But I was dragging by the time I hit the single arm dumbbell rows. Fortunately, I found an old Muscular Development mag and flipped thru in between sets. I could feel my second wind kick in and I finished w/ a good pump in my back and biceps.

Came home and had a Torrent shake. Headed to bed in a few.

I needed to remind myself that I can push a little harder...without all the externals. It just seems to me that there might be many more days ahead where this skill will be a necessity.

This is my journey.

ATLMusclBro5

11-24-09, 1:16 am

Saturday: Legs w/ trainer

Leg extension
100# x 50
130# x 40
160# x 30
190# x 20

Leg press ssw/ Squats (using 45# plate, held against your chest)
5 plates each side x 50, 45# x 50
5 plates each side x 40, 45# x 40
5 plates each side x 30, 45# x 30
5 plates each side x 20, 45# x 20

Seated leg curls ssw/ Walking Lunges
???# (didn't see the weight, but it increased each set) x 20 reps, 30# dumbbells x 40 steps
???# x 20 reps; 25# dumbbells x 40 steps
???# x 20 reps; 20# dumbbells x 40 steps
???# x 20 reps; 15# dumbbells x 40 steps

Ab/oblique twists (seated on the floor, holding a 45# plate)
45# x 50 twists
45# x 40 twists
45# x 30 twists
45# x 20 twists

First day back after a week away (travelled a few days for work). Could definitely tell quickly that I need to keep up w/ my cardio. Legs were burning during the first set of 50 reps on the leg press. Never got any better after that.

ATLMusclBro5

11-24-09, 1:22 am

Monday: Back

Cardio: 30 min stationary bike

Double arm rows w/ dumbbells
50s x 20
40s x 30
30s x 40
20s x 50

Lat pulldowns ssw/ Single arm rows (giant set)
140 x 10; 150 x 5, 100 x 8, 50 x 10 (each arm)
160 x 10; 150 x 5, 100 x 8, 50 x 10 (each arm)
180 x 10; 150 x 5, 100 x 8, 50 x 10 (each arm)

Hammer Strength pulldown ssw/ Hammer STrength seated row
90 x 15, 90 x 10 (3 sets)

Added some bicep work at the end along w/ some posing (quarter turns and mandatories).

ATLMusclBro5

11-24-09, 1:34 am

Tuesday: Chest

Hammer Strength Incline Press
90 x 15
110 x 15
130 x 15
150 x 15

Bench Press (partial reps w/ Smith Mach) ssw/ Overhead tricep extensions (w/ EZ curl bar)
135 x 30; 60 x 10
225 x 20; 60 x 10
315 x 10; 60 x 10

Machine flys ssw/ Seated bicep curl machine(tri-set, each arm) ssw/ seated dips
145 x 15; 90 x 10, 110 x 10, 70 x 10; 150 x 20
160 x 15; 70 x 10, 90 x 10, 50 x 10; 170 x 20
175 x 15; 50 x 10, 70 x 10, 30 x 10; 190 x 20

Decline bench press ssw/ Tricep extensions ssw/ Cable crossovers
135 x 10; 20 x 10; 20 x 10 (3 sets)

Cable work at the end was good for a pump. I'll have to try that again. Could really feel my chest working. I've been walking on rubber legs for the last two days. Moving around like an old man! The pain should go away just in time to train them again.

ATLMusclBro5

12-04-09, 6:52 pm

Friday: Chest

Warm up - 30 min treadmill

Incline DB press ssw/ Incliine flys
40s x 8; 40s x 8
50s x 8; 50s x 8
60s x 8; 60s x 8

Incline DB press
70s x 8
80s x 8
90s x 5

Flat bench press (partials) ssw/ Hammer Strength Decline press
155 x 20; 90 x 10
185 x 20; 180 x 10
225 x 20; 230 x 10

Overhead tricep extensions w/ EZ curl bar
60 x 10 (5 sets)

Flat bench dips
Bodyweight x 20 (3 sets)

Machine flys
60 x 10
100 x 10
130 x 10

Good to be back after another long break. Thanksgiving really threw me. Plus I had a case of the blahs...not sure what that was all about. Possibly the weather. Anyway, trained much earlier than normal today...around 2:30 PM after work. Gonna start lifting right after work thru the winter. I learned this week...now that it's getting colder...once I get home, I'm not leaving the house. So I gotta get my sessions in before I come home. Shouldn't be too difficult. Just requires a little extra planning.

Legs tomorrow w/ my trainer. Should be fun after two weeks away.

ATLMusclBro5

12-06-09, 10:55 pm

Saturday: Leg day w/ trainer

Warm-up: 3 min treadmill, 15.0 incline, 2.5 mph, high knee steps

Giant set
Squats w/ 45# plate (chest level)
Roller wheel abs
Walking lunges
- Set 1: squats 20 reps, abs 15 reps, lunges w/ 25# DB apx. 40 steps
- Set 2: squats 30 reps, abs 15 reps, lunges w/ 20$ DB apx. 60 steps
- Set 3: squats 40 reps, abs 15 reps, lunges w/ 15# DB apx. 80 steps
- Set 4: squats 50 reps, abs 15 reps, lunges w/ 10# DB apx. 100 steps

Giant set
Leg extensions
Seated leg curl
Step mill (7.0 mph, skip a step, 1 min interval)
- 5 sets total, weight increased each set (can't remember the rep ranges, but the intensity was high)

Super set
Leg press
Medicine ball crunches (using decline bench)
- Set 1: 5 plates each side, 50 reps legs wide, 16# ball 15 reps
- Set 2: 5 plates each side, 50 reps legs close, 16# ball 15 reps

GOTTA DO MY F*CKING CARDIO!!!

I was breathing heavy after 15 minutes. Legs were rubbery by the end. Finished the leg press, but wasn't pretty. Gotta work on going deeper...pushing thru the pain and really working my quads. I only train legs once a week, so every workout has to count.

My trainer is starting evaluations soon and has already put me on notice. Current weight was 243#. He told me he wanted to see some improvement by next week. Basically, that means cardio every day and eating clean this week. Posing practice starts soon as well. Before you know it, July will be here and it's time to flex on stage again. Time to get serious.

ATLMusclBro5

12-09-09, 12:02 am

Tuesday: Back

Warm-up: 30 min treadmill

Double arm rows w/ dumbbells
50s x 20
55s x 20
60s x 20

Single arm rows
90 x 10 (each arm)
100 x 10 (each arm)
110 x 10 (each arm)
120 x 10 (each arm)

Seated cable rows
120 x 15
150 x 15
180 x 15
210 x 10

Hammer curls
25s x 15
35s x 15
45s x 15

Hammer Strength concentration curls
50 x 10 (each arm)
40 x 10 (each arm)
30 x 10 (each arm)

Lat pulldowns
130 x 10
160 x 10

Done by 9 PM. Cooked chicken, ate dinner, and headed to bed before midnight for a change.

ATLMusclBro5

04-04-10, 11:17 pm

Resurrection Sunday...

or just another day in the journey.

Either way, I have been through several highs and lows since my last post. I'll try to recapture some of them going forward. But ultimately, they are all just events, benchmarks, and stepping stones that have brought me to this point...focused again on training and eventually competing.

Memories of the past can drive you into the ground or drive you to do something incredible. I'm choosing the latter.

Two days of meals are prepped and ready for consumption. Headed to bed shortly. AM cardio waiting for me on Monday before work. 45 min on the treadmill and ab work.

Actually looking forward to it...for a change.

I am ATLMusclbro and my journey continues.

Reacher34

04-05-10, 12:39 am

Glad to see you're back in the saddle. The iron is waiting, friend.

ATLMusclBro5

04-06-10, 12:09 am

Monday PM: Legs

Leg extensions
- 100 x 20
- 130 x 20
- 160 x 20
- 190 x 10
- 220 x 10
- 250 x 10

Walking lunges
- 80 x 30 steps
- 90 x 30 steps
- 100 x 30 steps
- 110 x 30 steps

Seated leg curls ssw/ lying leg curls
- 110 x 15; 80 x 10
- 130 x 15; 95 x 10
- 150 x 15; 110 x 10

Smith Machine squats
- 135 x 10
- 225 x 8
- 315 x 6

Good to be back. Leg strength is about 80% there, but endurance was missing. It'll come back in time.

ATLMusclBro5

04-06-10, 11:43 pm

Tuesday PM: Chest, bis and tris

Met w/ my trainer tonight. Heavy workout. I was toasted by the second set of the first exercise. Unfortunately that didn't keep him from pushing me until the end. Pretty much had to suck it up and push. Well worth it though.

Hammer Strength bench press (lying down) ssw/ Partial rep pushups
90# x 30 reps; 50 reps
110# x 30 reps; 75 reps
130# x 30 reps; 100 reps

Hammer Strength bench press (seated) ssw/ Cable cross overs
15 reps (bench press); 20 reps (x-overs)
3 sets total, weight increased each set

Bicep curls w/ EZ curl bar - Giant set
30 reps (10 reps inside grip, 10 reps mid grip, 10 reps outside grip)
3 sets total, weight increased each set

Tricep extensions
20 reps, 3 sets

Hammer curls
3 sets

Tricep kickbacks
3 sets

Calf raises
3 sets, 60 reps each set (30 reps feet in, 30 reps feet out)

Intense workout. Definitely trained to failure and beyond. Most of the heavy sets were partial reps. Afterwards, my trainer told me he didn't expect me to finish! Gonna get in a shake and hit the sack.

ATLMusclBro5

04-09-10, 9:06 pm

Missed my back workout on Thursday because of a long day at the office. Deadlines are stressing me out, but the work has to get done. I just can't afford to miss sessions. I'll try to make it up on Sunday.

Resting today. Planning to train legs on Saturday with a few Animals (the Georgia Boys are back!!). Really looking forward to that. It's been a long time. Hoping for 405 on the squat rack or smith machine. We'll see how it goes. 315 was feeling heavy on Monday!!

Planning to train back on Sunday then turn up the intensity one extra notch. I need to iron out my plans w/ my trainer and get my head on straight for the next four months.

August isn't here yet, but it will be soon enough.

ATLMusclBro5

04-13-10, 11:03 pm

Tuesday: Chest, Bis, Tris

Met w/ my trainer tonight after a long day at work. Heavy chest then high rep bis and tris. Chest workout was to failure and beyond. Fortunately, I had enough gas in the tank to recover pretty fast after each set. Lord knows I needed it.

Incline bench press
(warm up) 135 x 15 (2 sets)
3 sets to failure then partials until i reached the rep count

Hammer Strength seated bench press
3 sets to failure then partials until i reached the rep count

Hammer Strength flat bench press
3 sets to failure then partials until i reached the rep count

Cable x-overs
3 sets, 20 reps each set, weight increases each set

Overhead dumbbell extensions
3 sets to failure then partials until i reached the rep count, but aimed for full extension each rep (this is very difficult once you've reached failure...gotta have a spotter)

Tricep extensions w/ cable
3 sets, 20 reps each, weight increases each set

EZ bar curls
3 sets, 15 reps each set, weight increases each set, excellent form, squeezing the bis every set

Hammer curls
35 x 10
30 x 20
25 x 30
20 x 40
15 x 50
No rest in between. By the end, it's all mental. Hammers w/ 15# dumbbells should be easy, but it burns like crazy!!

Eating anything I can find in the fridge tonight and headed to bed.

Reacher34

04-13-10, 11:10 pm

Nice workout, Redge. I meant to tell you... I noticed a definite increase in mass at our ABC. You're growing my friend!

sunny_max

04-13-10, 11:56 pm

agreed.....your a big dude.....subbing in your journey so i can learn somethign from it......keep up the good work brother!

ATLMusclBro5

04-15-10, 7:59 am

Wednesday: Shoulders & Back

Met w/ my trainer around 8 PM.

Four guys in the shoulder rotation (including my trainer) and two guys in the back rotation. Guaranteed to be intense.

Smith machine military press
3 sets, 15 reps, weight increases
1 drop set (3 sets in the drop, 15 reps each)

High cable rows (hits rear delts) ssw/ EZ bar upright rows
3 sets, 20 reps (cable rows, # increasing) to 15 reps (upright rows, # decreasing)

DB lateral Raises
3 sets, 30# x 15 reps each

Low cable rows (mid/low back) ssw/ barbell rows
3 sets, 20 reps (cable rows, # increasing) to 15 reps (barbell rows, # increasing)

Machine pullovers ssw/ Hammer Strength seated row (both arms pulling together)
3 sets, 15 reps each, # increasing

Moving a little slowly this morning. Back and shoulders are still pumped! Headed into work. Will try to get some cardio in tonight.

ATLMusclBro5

04-15-10, 9:52 pm

Nice workout, Redge. I meant to tell you... I noticed a definite increase in mass at our ABC. You're growing my friend!

Thanks bro. I think you should check that pic of us after the last session. Your arm takes up half the frame!!

You reminded me of one of our first ABC sessions where we trained legs. I was terrified to get under the squat rack at 405 (even w/ a spotter). Now I can hit it for reps. I feel good about that. It's tough to see progress when it feels like you're in the fire all the time. But I'm glad someone can see a difference!!

Thanks for the suport!!

ATLMusclBro5

04-15-10, 9:56 pm

agreed.....your a big dude.....subbing in your journey so i can learn somethign from it......keep up the good work brother!

Thanks Sunny. I also remember seeing that wide back of yours flaring out of the tank you were wearing last weekend. Looking forward to training w/ you next time. Hopefully no car troubles!!

sunny_max

04-25-10, 9:26 pm

haha thnx bro...and definitely looking fwd to it again!

ATLMusclBro5

07-13-10, 7:48 am

I had a brief "come to Jesus" meeting with my trainer recently. He basically asked me if I was serious about my training and wanted to know if I was gonna commit to doing a competition this year.

His questions caught me by surprise at the beginning of our training session. I tried not to let my answers distract me from the a$$whipping workout that I still had to go through. But honestly, he stunned me a little. Like taking a fist to my gut (well, it's at least a 6 pack now).

At first, I thought it was wild that he could just tell that I wasn't 100% there. I do all the basics. I show up three days a week to train and do cardio, I'm on my diet (mostly) and I train on my own. But somehow, he could just look at me and tell I was only giving about 80%. Not sure if that's my intention, but that's the reality. He says he can look at my arms and tell if i'm staying on target with my diet. No more tank tops maybe?!?

So after a long weekend of personal evaluation, long driving, and moving boxes (I helped my sister move to a new place in Nashville), I've at least decided to do a show this year. The plan is to do the 2010 Coastal USA here in Duluth, GA. It's six weeks out (which still feels like tomorrow), so it doesn't give me much time for mistakes.

I'm about to hit the shower, head to work, then head to gym. After that, I gotta get my game face on for the next 40 days. I don't need to prove to my trainer that I'm serious about this. I need to prove it to myself.

I am ATLMusclBro. This is my journey.

ATLMusclBro5

07-31-10, 2:34 pm

Saturday - Shoulders & Cardio

Dumbbell presses (palms facing, pressing thru an arc motion)
- 30s x 15
- 35s x 15
- 40s x 15
- 45s x 15

Smith Machine military press
- 95 x 10
- 145 x 8
- 195 x 4 drop to 145 x 4
- 215 x 2 drop to 145 x 3 drop to 95 x 5 drop to Bar x 20

Side laterals w/ cable ssw/ Front raises w/ 45# plate ssw/ Dips ssw/ Tricep extensions
Weight was heavy enough
Reps were 15, 15, 20, 20 (2 rounds)

Rear laterals
- 45s x 10
- 55s x 10
- 65s x 10

Cardio - 30 min on treadmill, 3.6 mph, 0.0 incline

Good AM workout. Will do PM cardio later tonight and maybe throw in some biceps and ab work as well.

Trying to relax and enoy a quiet weekend for a change. Just have a lot of little things to do and errands to run. Typical Saturday stuff. At least my food is cooked.

I uploaded some progress pics here:

http://bodyspace.bodybuilding.com/photos/view-user-photos/s/redge05

I'm getting tighter, but it's slow going!!

ATLMusclBro5

08-02-10, 11:59 pm

Monday AM - Cardio - 30 min, elliptical machine

Monday PM - Chest/Triceps, 45 min cardio on treadmill

Incline barbell press
Seated bench press
Machine flys
Machine dips
Scull crushers
Tricep kickbacks
Calf raises

I'm whipped. Trying to finish some chicken and down a shake before bed. Gotta get up in 6 hours and do it all again.

ATLMusclBro5

08-10-10, 12:14 am

Monday: Chest and Tris

Barbell bench press
135 x 6
225 x 6
315 x 5
405 x 2 (PR) drop set to 315 to failure to 225 to failure to 135 to failure to bar to failure

Machine flys
4 sets, 15 reps each set
Increase weight each set

Incline barbell bench press
135 x 6
225 x 5
315 x 3 drop to 225 to failure to 135 to failure

Skull crushers ssw/ close grip bench press (using EZ curl bar)
70 x 15 (each)
90 x 15 (each)
110 to failure (about 10 of each)

Seated tricep pressdown
3 sets, 15 reps each
Final set was the stack (definitely needed a spotter!!)

HEAVY session today w/ my trainer and a few other bros. 405 on the flat bench was a personal best for sure. Had a spotter, but have never even attempted before tonight. I suppose the extra carbs all weekend helped out!

Spent some time w/ my family over the weekend (my oldest sister and I visited my other sister in Nashville). Spent the day in Gatlinburg, TN. Very cool town. The mountains were beautiful. Hoping to get beck up there during the fall to see the colors change.

Back to the extra carbs...I talked to my trainer last Thursday about the upcoming competition. He thinks I should wait and I agreed. We decided to push back until October. I gotta be shreaded. No excuses. He wants me to win hands down. Problem is...I also gotta want to win hands down. I'm getting there.

So in the meantime, I enjoyed the weekend with my sisters. Ate pretty much what I wanted. Had a mini-rebound up to 236# (from 228# on last Thursday).

However, my chicken is cooked for tomorrow. Just gotta get up for cardio and hit it hard for the next 6 weeks.

Just when I thought it was almost over...it only became more intense.

ATLMusclBro5

08-14-10, 10:45 pm

Saturday: Back & Biceps

Hammer Strength lat pulldown
4 sets, 10 reps each, increased weight each set

Hammer Strength low row
4 sets, 10 reps each, increased weight each set

Machine pullover
3 sets, 15 reps each, increased weight each set

Single arm dumbbell rows
60 x 10 (each arm)
70 x 10
80 x 8
90 x 8
100 x 6

Single arm dumbbell rows (round 2)
100 x 6
105 x 6
110 x 6

Lat pulldowns
100 x 15
115 x 15
130 x 15

EZ bar curls
50 x 20 (10 inside grip, 10 outside grip)
40 x 20
30 x 20
20 x 20

Hammer curls with dumbbells
25s x 10
20s x 15
15s x 20
10s x 25

Preacher curls
45 x 10
70 x 10
70 x 10

Trained w/ my friend Tyler tonight. Very good workout. I think we pushed each other pretty hard. Sweating bullets doing the dumbbell rows. I did 20 min cardio on the treadmill before the gym closed. Also did some grocery shopping afterwards. Cooking my chicken for Sunday. Still gotta get in some guitar practice and two meals before bed as well.

Feeling good though. Just relaxing and enjoying a quiet weekend for a change. Going to church in the morning and then several loads of laundry lie waiting for me. I need to schedule a Sunday afternoon nap as well. Hopefully a thunderstorm will pass through and I can just pass out on the couch!!

ATLMusclBro5

08-15-10, 10:32 pm

Sunday: Legs

Leg extensions
4 warm up sets, 20 reps each, increased weight each set
3 work sets, 10 reps each set increased weight each set, stack on final set

Smith Machinie squats
135 x 10
225 x 10
315 x 8

Leg press
4 plates each side, 10 reps feet wide, 10 reps feet close
5 plates each side, 10 reps feet wide, 10 reps feet close

Standing leg curl
50 x 10 reps each leg
40 x 12 reps each leg
30 x 15 reps each leg

Lying leg curls
80 x 15 reps
110 x 15 reps

Seated calf raises (toes forward) ssw/ Standing calf raises (bodyweight only)
70 x 15 reps; ssw/ 30 reps toes out; 30 reps toes in
95 x 15 reps; ssw/ 30 reps toes out; 30 reps toes in

Very tired today, but still a good leg workout. Glad my friend Tyler could join me again. I think I made him puke by the end though. He worked hard, especially on the squats. He pushed passed his limits for sure. A good reminder that I need to do the same. Still need to finish my prep for tomorrow and get my a$$ in bed before midnight for a change. Gotta get up for 6 AM cardio for the next 6 weeks.

ATLMusclBro5

08-30-10, 11:46 pm

Monday: Chest & Tris

Warm-up: Treadmill, 3.5 mph, 25 min

Barbell bench press
135 x 15
225 x 10
315 x 8
405 x 2 (with a spotter, but still a personal best)

Machine flys ssw/ EZ curl bar bench press
3 sets total; final set was the stack (probably 200#) for 10 reps ssw/ 110# EZ curl bar for 20 reps

Incline barbell bench press
225 x 8
275 x 5
315 x 2 (with a spotter, another personal best)

Skull Crushers w/ EZ curl bar
70 x 20
90 x 13 (failure)
110 x 9 (failure)

Tricep kickbacks w/ dumbbells
30s x 10
35s x 10
40s x 10

Trained w/ my trainer and Leo today. I knew I was in trouble when my trainer said he had already eaten his 4th meal by 12:30 PM. I was barely working on my second meal by then. So besides the granola bar I had on my way to the gym, the only thing I had left to help me get through an intense chest session was the shear will not to be crushed by these heavy a$$ weights.

When we worked up to 405 on the flat bench, I just stared at the bar for a while. I was hoping I'd get some mercy because I was dieting, but no such luck. My trainer reminded me that I wasn't going to move the weight by looking at it. So i tried. Needless to say, 405 on a flat bench is heavy and 315 on an incline bench seemed impossible. But I got through them both (aided by an excellent spotter). My trainer's best advice was to "stay tight on the way down." Which was great advice, since I thought my elbows would buckle or my shoulders would dislocate under the weight.

Fortunately, I pushed through all this crazy babble in my head (or my trainer and Leo pushed me through the babble) and ended up having one of the best and heaviest chest workouts ever.

Sometimes it doesn't matter how tired you are, how many meals you missed, how much sleep you didn't get, or how much work you still have to do. You just gotta get your a$$ to the gym, get your a$$ on the bench, and push some heavy a$$ weights.

This is my journey.

SpankyC

08-30-10, 11:49 pm

ATLMusclBro5

08-31-10, 11:35 pm

Tuesday: Back

Lat pulldowns (close grip)
100 x 15
140 x 15
200 (stack) x 15

Single rep Deadlift to Barbell Rows
225 x 1; 225 x 10
315 x 1; 315 x 8
405 x 1; 405 x 5
495 x 1 (a personal best on the deads, no rows following!)

T-Bar rows
90 x 10
135 x 10
180 x 10

Lat pulldowns (wide grip, behind the neck)
80 x 15
110 x 15
140 x 15

Dumbbell shrugs
80s x 30
90s x 30
100s x 30

Trained w/ my trainer and Leo again today. I almost skipped training tonight. Didn't leave work until late and thought I was too late to train w/ the group. Much to my surprise, they waited for me.

The 495 deadlift was definitely the highlight of the session and I was seeing stars afterwards. It was a good reminder...never miss a workout. You never know what might happen when you just show up.

SpankyC

08-31-10, 11:52 pm

ATLMusclBro5

09-13-10, 9:13 am

Currently three weeks out from my show and I decided to take a much-needed break from everything. Just spending a few days with my family in Florida and hoping to spend a day or two on the beach. My trainer thought I was physically ready, but thought my mental game wasn't there. He might be right. I think a few days away will help. I'll have plenty of issues to deal with once I get back to town. Also sticking to my diet as much as possible while I'm on the road. It's always a challenge!!

ATLMusclBro5

09-15-10, 9:03 am

Tuesday: Chest and Tris

Barbell bench press ssw/ Incline flys
135 x 10; 30s x 15
185 x 10; 40s x 15
205 x 10; 50s x 15
225 x 5

Flat bench press w/ EZ curl bar
70 x 30
80 x 30
100 x 30

Hammer Strength Decliine
90 x 15
180 x 15
270 x 15
180 x 10 drop to 90 to failure

Machine flys
130 x 15
160 x 15
190 x 15

Tricep extensions at cable crossover station
100 x 20
110 x 20
120 x 20

Overhead tricep extension w/ dumbbell
70 x 10
80 x 10

Kickbacks
20 x 15
15 x 15

Really need to watch my right shoulder. Not sure what the problem is, but it's sore. I've had problems w/ my rotators before, but this is no time for an injury. Otherwise, it was a decent workout. Just not feeling too strong. I need to eat more for sure. I'll be back in Atlanta tonight, so I can get back into my routine through showtime.

ATLMusclBro5

09-16-10, 11:50 pm

Thursday AM: Cardio (30 min treadmill, 30 min elliptical) and Abs

Thursday PM: Back and Cardio

Lat pulldown
115 x 15
145 x 15
175 x 15
205 x 10

Double arm rows ssw/ Machine pullover
50s x 10; 90 x 15
60s x 10; 180 x 15
70s x 10; 225 x 10

Hammer Strength Lat Pulldown ssw/ Hammer Strength Low Row
90 x 10; 90 x 10
180 x 10; 90 x 10
270 x 10; 90 x 10

Close grip pulldown
115 x 10
145 x 10
175 x 10

Single arm dumbbell rows
100 x 10 (each arm)
110 x 10 (each arm)
120 x 10 (each arm)

Cardio - 30 min, stationary bike

Gonna toss back a shake, a few rice cakes and maybe an apple w/ some peanut butter and I'm done.

ATLMusclBro5

09-23-10, 1:37 am

Winding down here. Doing double training and double one hour cardio sessions so far this week. Will continue next week up to Thursday. Still a lot to do before the show, but I'm getting there. Gotta get some pesky bodyfat off my lower back. Hopefully it won't be as noticable once I pull my water next week. Biggest thing now is to stay mentally strong. I'm juggling a lot right now. No time for a breakdown! Meeting my trainer tomorrow for shoulders. Should be fun on low carbs.

ATLMusclBro5

09-24-10, 4:41 pm

Thursday AM: Shoulders, Bis, Cardio

My trainer didn't disappoint and started me off with standing military presses. These are tough when I'm carb loaded and full of energy. But after three sets on low carbs, I was basically done! However, that was just the first exercise. My trainer threw in a mix of stuff for front and rear delts then blasted my bis with some EZ curl bar curls, hammer curls, and machine curls. Finished with an hour on the treadmill.

ATLMusclBro5

09-24-10, 4:52 pm

Friday: Cardio and abs

One hour on the treadmill (speed varied between 3.7 and 4.0 mph, varied incline between 0-12 degreee at 4 minute intervals)

My posing suit came in the mail today. Looks good and fits good. Also got waxed today. Just the underarms and bikini line. I had good technicians working on me because it didn't hurt as much as I thought it would. I'll load up on Nair and remove the rest on Tuesday night.

Headed to Nashville for the weekend to support my sister. She is doing her first 1/2 marathon. I'll be excited to see her cross the finish line. I'll just need to avoid all the free carbs after the race!

I may let her borrow one of my ANIMAL t-shirts for the afternoon! She will have deserved it!!

ATLMusclBro5

10-10-10, 9:06 pm

Sunday: Legs

Leg extensions
2 warm up sets, 15 reps

Leg extensions ssw/ Walking lunges
4 sets, 15 reps superset with lunges using 25# dumbbells (15 steps down and back = 30 total)

Leg press
4 plates each side, 10 reps
6 plates each side, 10 reps
7 plates each side, 10 reps

Hack squat
90 x 10
180 x 10

45# plate squat
45 x 15, 3 sets total

Lying leg curl
80 x 15
110 x 15
140 x 15

Trained legs at LA Fitness today. Not a good idea! I think I'm too tall for most of their leg equipment...or that's the story I'm telling. I thought my knees were gonna snap doing the leg press and hack squat. Their leg press machine in particular does not suit me. I'll just have to start doing barbell squats instead (lucky for me).

Lots to catch up on. Offseason training has started, which will hopefully translate into me pushing some heavier weight. However, my main goal is to keep my diet cleaner than in the past and keeping my bodyfat down (i.e. CARDIO!!). Dropping weight is no fun. I like being bigger, but it's so much easier to stay tighter these days!

ATLMusclBro5

10-12-10, 12:59 am

Monday: Chest and Bis

Warm up: Treadmill, 10 min 3.8 mph

Hammer Strength isolateral bench press (seated)
- 40s x 10 (one rep = extend left arm, extend right arm, extend both arms together)
- 50s x 10
- 60s x 10
- 70s x 10

Bench press ssw/ dumbbell flys
- 135 x 6 ssw/ 35s x 10
- 225 x 6 ssw/ 40s x 10
- 275 x 3 drop to 225 x 4 drop to 135 x 10 ssw/ 45s x 10

Incline bench press ssw/ machine flys
- 135 x 10 ssw/ 130 x 10
- 155 x 10 ssw/ 160 x 10
- 175 x 8 ssw/ 190 x 10

Barbell bench press ssw/ Hammer curls
- 80 x 20 ssw/ 40s x 10
- 90 x 20 ssw/ 45s x 10
- 100 x 20 ssw/ 50s x 10

Preacher curls
- 45 x 15
- 70 x 15

EZ bar curls
- 50 x 10
- 60 x 10
- 70 x 10

Good workout tonight for sure. Nice pump in my chest and bis. Trying a new supplement tonight as well. Novadex XT by Gaspari Nutrition. Once it kicked in, I just tryed to go with it. I kept adding exercises until I felt it wearing off.

ATLMusclBro5

10-26-10, 2:00 am

Monday: Legs (Quads and Hams)

Warm-up: Stationary bike, 10 min

Leg extensions
100 x 20
130 x 20
190 x 10
220 x 10
250 x 10 drop to 130 x 10 increase to 175 x 10 drop to 70 x 10

Barbell Squats
135 x 10
225 x 10
315 x 6

Leg Press
5 plates each side x 10
7 plates each sise x 10
10 plates each side x 8

Giant set (3 rounds total)
Stiff leg deadlifts, 135 x 10
Walking lunges, 80 x 30 steps
Lying leg curls, 110 x 15
Stiff leg kickbacks, 10 reps each leg, moderate weight
Adductor machine, 190 x 20

Late workout tonight. Took my time to think through the movements more and really try to "feel" the weight like everyone talks about! On squats, I tried not to bounce at the top of the movement and really go deep (parallel to the floor). On the leg press, I noticed that I was pushing the weight with my heel instead of pushing through the ball of each foot. When I made the switch to the ball of my foot, I felt much more confident moving the weight (still gotta watch the knees though). On the giant set at the end, my focus was on keeping good form throughout every exercise and getting a good extension/contraction with every movement.

Just need to get some food in my system, rehydrate, and try to get some rest! I took a scoop of Jack3d and a few amino chewables before my workout tonight. Definitely enjoying the Jack3d. That sh!t kicks in right when I need it to every time. So far, I can even take it before a late night workout (after 9 PM) and still fall asleep...well, eventually I suppose I'll just crash. It's almost 2 AM now and I'm still up. May need to rethink that one.

Back and biceps on Tuesday.

ATLMusclBro5

10-26-10, 8:00 pm

Tuesday AM: Cardio (45 min on treadmill) and Abs

Tuesday PM: Back and Biceps

Warm-up: Double-arm rows w/ dumbbells
30s x 10
35s x 10
40s x 10
45s x 10

Pull-ups
Bodyweight x 6 (4 sets total)

Seated cable rows
120 x 10
150 x 10
210 x 10
240 x 10

Barbell rows (underhand grip)
225 x 10
225 x 8
225 x 6
225 x 20 drop to 135 x 15

Lat pulldowns
130 x 10
160 x 10
190 x 10

Machine concentration curls
40 x 15 (each arm)
60 x 15 (each arm)
70 x 15 (each arm)

Hammer curls
35s x 10
45s x 10
55s x 10
65s x 10

Good workout today. Gonna eat and get some rest!!

ATLMusclBro5

10-31-10, 3:28 am

Saturday: Legs (Quads and Hams)

Leg extensions
100 x 10
130 x 10
160 x 10
190 x 10
210 x 10
240 x 10
270 x 10
300 x 10

Barbell squats
135 x 10
225 x 8
315 x 6
405 x 4

Lying leg curls
90 x 15
110 x 12
130 x 10

Leg press
4 plates each side x 10
6 plates each side x 10
8 plates each side x 10

Walking lunges
50 x 30 steps (3 sets total)

Cardio - 30 min treadmill, 3.7 mph

Good workout today. Feeling stronger. Good form on squats. 405 felt good. Jack3d seems to work for me as well...but it leave me wired and dehydrated. Appetite is also increasing. Just gotta choose to lift as heavy as possible and eat more clean food!

ATLMusclBro5

11-14-10, 11:47 pm

I'm really not sure why I did this, but tonight I thought I'd take out the tape measure and check the size of my arms.

Maybe cause we trained arms at the ABC on Saturday. Maybe cause someone told me at church that I was getting wide. Maybe cause I looked pretty big in the wool sweater I wore out this afternoon. Maybe cause I'm feeling bloated after hitting a pizza buffet earlier.

Anyway, I was hoping I had finally broken the 20" barrier (for some reason, 20" guns are the magic number; the benchmark...and I don't even think most pros have arms that size).

Nevertheless, I'm right at 18.5".

It's funny...cause my first thought afterwards was, "well, that's a cold measurement. They're probably an inch or more bigger once they're pumped!"

It's all good. I'm not gonna fall into deep depression over this. I'll just eat another chicken breast before bed and throw in a walnut brownie...for the extra carbs (fcuk it...it's offseason right?)!

I am ATLMusclbro. This is my journey.

ATLMusclBro5

11-21-10, 10:44 am

Just taking a break from the gym. Two weeks total. Travelling a good bit for thanksgiving to see friends and family. Planning to start back with legs after I get back from the holiday. Gotta get my quads growing and start up with cardio again. Starting to get a little fluffy. I'll enjoy the holiday, then it's back to work.

ATLMusclBro5

11-30-10, 12:08 am

Monday AM - Cardio (30 min treadmill) and abs

Monday PM - Chest and Tris

Incline bench press w/ barbells
30s x 15
40s x 15
50s x 10
70s x 8
85s x 8
100s x 8

Butterfly machine
130 x 10
160 x 10
190 x 10

Barbell bench press (flat)
225 x 6
315 x 3 (spotter helped on all three; not feeling strong today at all)
265 x 6

Overhead dumbbell press
70 x 10
80 x 10

Dips
Bodyweight x 10 (3 sets total)

Tricep extension ssw/ overhead tricep extension
2 sets, 10 reps each

Hammer Strength decline press
180 x 15
270 x 12

Cable crossover
2 sets, 15 reps

Getting back into the gym even after a short layoff can be tough. I was having butterflies in my stomach this morning like I was going on a blind date. Plus, my ankles were sore after only 10 minutes on the treadmill and I forgot to recharge my MP3 player. Fortunately my stomach and my ankles finally calmed down and my MP3 player lasted right up until I was finishing my last set of abs.

Trained chest tonight w/ my buddy Tyler. Felt strong on inclines and weak on flat bench. Not sure what that was about. Tried to keep the weight heavier and the volume a little lower. Also threw in 20 rep pushups after the dips, extensions, and crossovers. Really trying to get a good pump. I think it worked.

Back and bis on Tuesday. We may throw in some deadlifts. Just not sure if LA Fitness will revoke my membership for making too much noise.

ATLMusclBro5

11-30-10, 11:35 pm

Tuesday: Abs, Back and Biceps

Medicine ball crunches
3 sets, 15 reps each

45# plate crunches
2 sets, 30 reps each

Bicycle crunches
2 sets, 25 reps each

Hammer Strength Pulldown
180 x 15
230 x 15
270 x 15

Single arm dumbbell rows
125 x 10 (each arm)
125 x 8 (each arm)
125 x 6 (each arm)

Seated row
150 x 10
180 x 10
210 x 10

Lat pulldown
130 x 10
160 x 10
190 x 10

Machine concentration curl
50 x 15 (each arm)
60 x 15 (each arm)

Free Motion curl
35 x 15 (both arms together)
45 x 15 (both arms together)

Good back workout tonight. Tried to focus on feeling the weight for each rep, getting a good contraction and stretch. No deadlifts tonight. Just ran out of time and energy.

Reacher34

12-10-10, 11:23 pm

ATLMusclBro5

12-12-10, 12:24 am

Saturday: Legs

Warmup: 10 min treadmill - 3.5 mph - just fast enough to flip through December's Musclemag International without losing my step and still get my heartrate up

Leg extensions
70 x 50
100 x 40
130 x 30
160 x 20

Barbell Squats
135 x 10
225 x 8
315 x 6
405 x 3

Leg press
4 plates each side x 8
4 plates each side x 8
5 plates each side x 8
5 plates each side x 8
6 plates each side x 8

Giant set (repeated twice)
Leg abductor - 25 reps
Seated leg curl - 20 reps
Leg adductor - 25 reps
Leg kickback - 10 reps

Superset (repeated twice)
Standing leg curl - 15 reps
Lying leg curl - 15 reps

I think this is the first time I've trianed legs since before Thanksgiving. Haven't been too motivated to hit them lately. I blame it on the cold weather!! But tonight was good. Had a serving of Jack3d beforehand and stayed hydrated. Definitely makes a difference. Squats w/ 405 is still a mind game for me. 3 reps were probably more like 1/2 squats. But I'm fighting thru it. No reason not to try it more consistently from now on if I can get even partial reps w/o a spotter after 4 weeks of no leg training. Anyway, hams were sore at the end and I even started out w/ a pump in my quads. Volume makes a difference for me. I gotta feel a pump after 140 reps of leg extensions!!

ATLMusclBro5

12-12-10, 12:28 am

Hey Redge, its been a long time. How's everything going?

FYI, I got engaged this past Thanksgiving.

Hope you're doing well. I'm gonna try to be more involved with the Forvm again, so I'll be watching.... haha!

Hey bro! Thanks for the message. I was thinking about you recently! How is Texas treating you? Will hit you up soon w/ a few updates. Congrats on the engagement!! I'm not sure if the FORVM has a gift registry though. If they do, maybe I can get you some protein powder or wrist straps as a wedding gift!!

Reacher34

12-12-10, 1:55 am

Thanks man. As for a gift, just do well at your next show so I can say "I know that guy!"
Definitely update me. I've been cutting for almost three months now. I've got a blog with a few pics at

http://www.universalusa.com/Users/Members/Reacher34/Blog

Check it out. The new Universal site is awesome and compliments this Forvm well. Keep training hard, Redge!

ATLMusclBro5

12-13-10, 11:57 pm

Monday: Chest and Tris

Barbell bench press
135 x 8
185 x 8
225 x 4
315 x 3
365 x 1 (controlled the negative but out of gas once it hit my chest...a little more confidence and concentration and I'll be repping this)

Butterfly machine
130 x 15
160 x 12
190 x 10
220 x 10

Hammer Strength decline machine
180 x 15
270 x 15
360 x 12
180 x 30

Incline dumbbell fly ssw/ Incline barbell press
35s x 10; 70 x 10
35s x 12; 70 x 12
35s x 15; 70 x 15

Flat bench dips ssw/ Close grip bench press
Bodyweight x 20; 70 x 20
Bodyweight x 30; 70 x 30
Bodyweight x 50; 70 x 25

Standing cable extensions
80 x 20
100 x 20
120 x 20
140 x 20

Good workout tonight with Tyler. Felt strong w/ 315 on the flat bench press, so I stopped at 3 reps, hoping to save my strength for 365. I lost a little confidence and focus with that weight. I probably brought the weight down too slowly so by the time the bar hit my chest, I was out of gas. Tyler has taken the lead on chest day for the last few sessions and it's been good. He suggested going back and forth between presses and flys. Seems to be working for us. I took over for tris. Turned up the volume again and it never fails. Tris were burning by the end. Good pump tonight.

ATLMusclBro5

12-15-10, 2:01 am

Tuesday AM - Cardio - 30 min treadmill, 3.7 mph

Chest follow-up

Flat bench press w/ dumbbells
80s x 10
90s x 10
100s x 10

Incline barbell bench press
135 x 10
185 x 8
205 x 6

Machine flys
130 x 15
145 x 15
160 x 12

Tuesday PM - Back and Biceps

Warm up: 10 min treadmill, 3.5 mph

Lat pulldown
100 x 20
140 x 15
180 x 10
220 x 10

Deadlift
225 x 6
315 x 6
405 x 5
505 x 1 (new personal best)

Single arm rows
100 x 10 (each arm)
115 x 10 (each arm)
125 x 10 (each arm)

Barbell rows (underhand grip)
135 x 10
135 x 12
135 x 16

Machine concentration curls
60 x 10 (each arm)
70 x 10 (each arm)
80 x 10 (each arm)

21s w/ EZ curl bar
60 x 21
70 x 21

Hammer curls
35s x 15
40s x 15

Deads felt good tonight. 505 is a new PB for me. Excited about that. I probably ate nearly a pound of ground beef a few hours before I trained. No doubt that helped a lot! Finally a break from chicken! Nice to get some red meat in my system again. Bis were sore and pumped as well doing the 21s. Didn't take much tonight. Getting back into my old habit of staying up too late. 2 AM here and I'm still up eating! Time to crash.

Reacher34

12-15-10, 5:47 am

ATLMusclBro5

12-26-10, 9:12 pm

Merry Christmas and happy holidays. I've had a great time visiting family in Florida. I've taken a week off from the gym and I haven't stopped eating! I think the highlight was seeing my nephews. The oldest one was home from basic training wearing his US Navy dress blues. Very proud of him and how he's becoming a young man. My sister and I will be driving back to Atlanta on Monday and headed to Nashville on Tueaday to drop her off. Should be back home by Wednesday at the latest. Breaks are good but it will be good to get back to my routine. Gotta make plans for 2011. Already thinking about some goals and expectations. I need to do some evaluation and reflection as well. I'm anxious to get back! But it's all good. All a part of the journey.

ATLMusclBro5

01-04-11, 1:22 am

Monday: Cardio and Legs

Cardio: Treadmill - 30 min, 3.5 mph

Leg extension
130 x 20
160 x 20
190 x 20

Leg extension ssw/ Walking lunges
220 x 10 ssw/ 80 x 30 steps
250 x 10 ssw/ 90 x 30 steps
295 x 10 ssw/ 100 x 30 steps

Lying leg press (new machine)
2 plates each side x 15
4 plates each side x 15
6 plates each side x 15

Giant Set (2 rotations)
Standing leg curls
Abductors
Machine kickbacks
Adductors
Lying leg curls

First workout of the new year. Loving the new lying leg press machine. Can really feel everything working. Will be a good tool for high rep days. Planning to train chest on Tuesday w/ Tyler. Finishing up some fish and I'm gonna crash.

ATLMusclBro5

01-05-11, 8:02 pm

Tuesday: Chest & Tris

Barbell bench press (resistance to match my bodyweight)
235 x 15
235 x 15
235 x 5 drop to 185 x 6 drop to 135 x 20

Machine flys
5 sets total, 10 reps each set, weight increased each set

Smith Machine incline bench press
155 x 10
185 x 10
225 x 10

Butterfly machine ss/ Tricep pushdown
3 sets each exercise, weight increased each set

Overhead tricep extension w/ dumbbell
60 x 20
50 x 20

Trained w/ Tyler tonight and we basically ran out of time. Didn't get started until almost 10 pm and they kicked us out at 11 pm. We could have easily thrown in another exercise for both chest and tris. Still a decent workout. Trying to increase the volume again with some higher rep workouts.

Reacher34

01-05-11, 11:00 pm

Must be nice to walk this Earth at 235 lbs. Ya big freak!

ATLMusclBro5

02-15-11, 1:07 am

Monday: Chest and Triceps

Warm-up: 10 min treadmill, 3.5 mph

Pretty much did a lot of supersets tonight. I was trying out some combinations of exercises to get a pump in my chest and tris. I think after an hour, I was pretty much done. I took a quick measurement of my arms once I made it home. The guns were 19" pumped! That was a good feeling.

I getting back into the game now. I took a break for a few weeks in January to rest and recover and was sick the last two weeks of last month. My strength and appetite are finally getting back to normal and I'm ready to make some progress. I also started a new job today after being out of work for almost 5 months. It's quite a relief.

Now it's time to stabalize and make some progress.

I'm back on the journey.

ATLMusclBro5

02-18-11, 1:05 am

Thursday: Back

Warm-up: 10 min treadmill, 3.5 mph

Double arm rows w/ dumbbells
40s x 20
50s x 15
60s x 10

Single arm rows
80 x 10 (each arm)
90 x 10
100 x 10
Repeat cycle

Hammer Strength seated row ssw/ Hammer Strength pulldown
3 sets x 10 reps each

Wide grip lat pulldown ssw/ Upright rows
140 x 10, 60 x 10
160 x 10, 70 x 10
180 x 10, 80 x 10

Practiced quarter turns

Glad my appetite is coming back again, but I gotta start preparing good food again. I've been eating crap food after work all this week. Somehow managed to eat a whole large Little Ceasar's pepperoni pizza around 6:30 PM. Felt like crap until around 9 PM. Finally got off the couch to hit the gym around 10:30 PM. Finishing up the night w/ a bowl of cereal and some classic AWA Championship Wrestling! But the sooner I get my diet in check, the better I'll be in the long run.

Mmmmmm...chicken and brown rice...can't wait!

Young1

02-20-11, 11:34 am

Since you're back in the game I feel it's necessary for me to yell at you every day until you reach your goals. For $5 a pop.

ATLMusclBro5

02-21-11, 2:20 am

Sunday: Legs

Warm-up: 10 min treadmill, 3.5 mph

Leg extensions
100 x 20
130 x 20
160 x 20
190 x 10
220 x 10
250 x 10

Barbell Squats
135 x 8
135 x 8
225 x 8
225 x 8
315 x 5
405 x 3
225 x 5

Seated leg press ssw/ Seated leg curl
3 sets, 15 reps each

Giant set (Standing leg curl, Adbuctor, Adductor, Lying leg curl)
2 sets, 10-20 reps each

Practiced quarter turns

Late night at the gym, but a good workout. 405 felt good, just lost focus. Not a good thing with weight across your back like that. Otherwise, not a bad night's work. Just gotta eat and get some sleep.

Met a dude named Dennis tonight training on the graveyard shift with me. I think he's an Animal in the making. Chest on Tuesday and maybe some triceps if they've recovered from Saturday.

ATLMusclBro5

02-23-11, 1:21 am

Tuesday: Chest, Bis , Tris

Warm-up: 10 min treadmill

Hammer Strength bench ssw/ Seated tricep extension machine ssw/ Seated concentration curl machine
4 sets total

Incline flys ssw/ EZ bar curls ssw/ Tricep extensions
4 sets total

Smith Machine bench press ssw/ Horizontal bicep curls with Smith Machine ssw/ Reverse grip dips on Smith Machine
3 sets total

Hammer Strength decline press ssw/ Cable crossover ssw/ Alternate dumbbell curls
3 sets total

Weighted dips ssw/ Tricep kickbacks
2 sets total

Quite a few supersets tonight. Arms were definitely pumped along with a good chest workout. Could really feel the cable crossovers tonight. Kept the weight a little lighter for chest tonight. Really trying to feel a pump.

Met with my trainer on Monday for lunch to get a gameplan for this season. The plan for now is to start back with him once a week and increase as we get closer to contest time. Training on my own mostly, so I gotta make every session count. The goal is to compete at the NPC Georgia on July 16. He has quite a few people prepping for that show, so I definitely won't be alone. Time to get my a$$ in gear.

ATLMusclBro5

02-23-11, 1:32 am

Since you're back in the game I feel it's necessary for me to yell at you every day until you reach your goals. For $5 a pop.

Haha! No worries Youngster. Payback is a b!tch!! Just wait until we train legs. That squat rack has your name all over it bro!!

Young1

02-23-11, 10:04 pm

Training on my own mostly, so I gotta make every session count. The goal is to compete at the NPC Georgia on July 16.

Yeah buddy. Time to get serious. Let the chicken and cardio begin.

ATLMusclBro5

02-25-11, 1:36 am

Thursday: Back

Warm-up: 10 min treadmill, 3.5 mph

Seated cable row ssw/ Assisted pull ups
3 sets,10-15 reps (worked on stretch)

Seated cable rows
2 sets, 10 reps (heavy, worked on contraction)

Lat pulldown ssw/ Seated row (Life Fitness machine)
3 sets, 10 reps (worked on contraction)

Single arm rows
80 x 10
90 x 10
100 x 10

Hammer strength pulldown ssw/ Overhead military press
2 sets, 10-20 reps (worked on pump)

A little tired tonight. Didn't throw around a lot of weight by any means, but I got it done. Really tried to stretch my lats at the beginning w/ the seated rows. Kept the weight lighter and felt each rep. Will try that again real soon. These late nights are winding down. I gotta start training after work, get home, eat and get my a$$ in bed. It's nothing glamorous, but I gotta find something that works a little better.

Tough being a night owl because 6 AM cardio is knocking at my door.

ATLMusclBro5

02-26-11, 8:38 pm

Saturday: Legs

Warm up: Treadmill, 15 min, 3.5 mph

Leg extension ssw/ Seated leg curl
100 x 10; 100 x 15
130 x 10; 115 x 15
160 x 10; 130 x 15
190 x 10; 145 x 15

Barbell squats
135 x 8
135 x 8
225 x 8
225 x 8
315 x 5

Leg press
3 plates each side x 20
4 plates each side x 15
5 plates each side x 12

Walking lunges ssw/ Leg extensions
80 x 30 steps; 220 x 10
80 x 30 steps; 250 x 10

Seated leg curls
160 x 15
190 x 15

Good workout today. Actually done before midnight for a change. Knees were pretty sore after doing the leg press. Gotta find some work arounds if this continues to be an issue.

ATLMusclBro5

03-06-11, 11:12 pm

Here's the training schedule I intend to follow in the weeks and months up to the NPC Georgia in July.

Saturday: Legs
Sunday: Posing practice or off day
Monday: Back
Tuesday: Chest
Wednesday: Shoulders, Abs
Thursday: Biceps, Triceps, Calves
Friday: Off

Larger muscle groups are frontloaded towards the beginning of the week. Smaller muscle groups are placed towards the middle/end of the week. Saturday and Sunday are interchangable days...just depends on my schedule and/or energy level. Bis and tris on Thursday may prove to be unnecessary if they get stressed enough during back and chest workouts.

For now, I'll meet with my trainer once a week on Tuesdays for chest. Hopefully by May, I'll be going twice a week for back and chest. Just gotta see how the finances are looking by then.

Food is prepped for the next few days and I'm gonna crash before midnight for a change.

Maybe you can teach an old dog new tricks.

This is my journey.

ATLMusclBro5

03-10-11, 1:51 am

Monday: Off

Tuesday: Chest, Bis, and Tris w/ my trainer

Intense session. Crazy pump pretty much from the start doing basic movements. Just high volume and not much rest in between supersets. It works.

Wednesday: Back

Late night at the gym. Have been a little busy this week, but I needed to get it in since I missed Monday night. Good session tonight. Gonna try to get some sleep and hit shoulders on Thursday.

I've been thinking a lot today about what to give up for Lent. Seems like I've been giving up sleep for quite a while, so I'm gonna try to get more of that. Then the unmentionable crossed my mind...maybe give up sweet tea! That might be more than I can handle. So I'm gonna try to clean up my diet for the next 6 weeks and add in some AM cardio before work. At least 30 minutes on the treadmill or elliptical should be good. I need to get into the habit of getting up a little earlier sooner than later, so this will be a good dry run for me.

And maybe I'll lay off the sweet tea as well. Switch to half sweet/half unsweet instead!

ATLMusclBro5

03-11-11, 12:05 am

Thursday: Shoulders

Trained shoulders tonight w/ my old training partner, Wu Tang. Good time hanging out with him again. We laughed, called each other fat, and had a good shoulder session. Went to grab some food afterwards as well. Good to catch up with friends.

Friday is an off day for the most part. Busy day at work. Gonna try to get some cardio in in the AM before work...gotta try to start working it back into my schedule.

Winding down now. Dreaming of legs this weekend.

Young1

03-18-11, 11:37 pm

Sure is quiet in here...

ATLMusclBro5

03-19-11, 12:51 am

Saturday (03/12): Legs
High rep leg workout with the Youngster. My quads haven't been pumped like that in quite a while (well, at least not since last week's leg workout). Kinda funny...the supps I'm taking tend to stay in my system longer than I'm used to, so I tell myself, don't waste the buzz. If you feel up to train, then train. Soooo....

Sunday (03/13): Legs (Part 2)
I went back to the gym around midnight and blasted my hams, calves, and glutes. Also did a little quad work (mostly machine hack squats was about all I could do for quads since they were still pretty sore from earlier). On top of everything, I lost an hour of sleep because of daylight savings time.

Monday (03/14): Back
Solid back workout. Really focused on stretching my lats and getting a deep contraction. Not so heavy on the weights this time (which is hard to do sometimes). Really wanted to do deads at the end (again, riding the wave), but I needed to get home to cook and sleep.

Tuesday (03/15): Chest, bis and tris
Chest day with my trainer and he doesn't disappoint.

Wednesday/Thursday: Off

Friday (03/18): Shoulders
Went to the gym immediately after work, which actually seemed to work well for me today. Solid supersets had my shoulders screaming. Just wish I could have done a little more. I tend to stay in the rep 10 rep range almost automatically when I train alone. It's just something that I need to be more aware of. I need to mix up the reps more. Plan for 20 reps and hit them, even if they are partials. I just don't like to train like that when I'm alone. Maybe it's a safety thing or maybe I just don't want to be seen doing partial reps. Not sure why that matters. Just gotta be more aware to push through the pain. It's an old problem with me...not a big fan of discomfort!

Needless to say, I did get all my workouts in this week, which should be a no-brainer at this point.

Appetite is picking up big time. Weighing right around 250# now. Not sure where the extra 15 came from so fast...well, I've been enjoying buy one get one Big Macs and apple pies lately...but I've also been eating chicken breast and broccoli as well. So my diet is a mixed bag right now. About 50% clean.

Supplements have been pretty consistent. I think that has been the biggest boost. I'll list them out next time. Gonna crash here in a few.

Legs this weekend. Gonna try to hit em Saturday morning early. Will be busy all afternoon. Otherwise, it's a late Sunday session, which I'm trying to avoid. Daylight Savings Time is doing a number on me. Not even close to being adjusted yet.

Enough for now. I should be eating again anyway.

ATLMusclBro5

03-21-11, 8:37 am

Sunday: Legs

Pretty standard session. Highlight was Smith machine squats. Regular barbell squats were killing my knees, so I had to replace them. Was able to hit 315 for five deep reps on the Smith. Felt good.

I was surprised to find out earlier on Sunday that the local supplement store I would visit had closed. I drove by intending to pick up some whey and the store was completely empty. That was actually one of the better stores around my area. Good selection of products and knowledgeable staff. I'm sad they are gone. Definitely hope the owner and staff can recover.

Young1

03-23-11, 7:56 pm

I'm not sure how I feel about these "standard sessions?"

ATLMusclBro5

03-26-11, 12:58 pm

Monday: Back

Good back day. Started w/ lat pulldowns superset with assisted pull-ups. It's a good combo for me that gets my lats burning early in the workout. Deadlifts were solid as well. Hit a personal best of 500# for one rep. Actually felt good...I'll keep pushing that limit up by either reps or poundage. Lowered the weight on single arm rows a little as well and felt my back pumping up good.

Tuesday: Chest, Bis, and Tris

Met with my trainer today. Heavy chest day. Worked up to 315 on the flat banch for like 8 reps with assistance on the last few. I was feeling strong and focused...diet was clean for a few days and M-Drol was in my system. Makes a big difference for me. Superset of basic movements on bis and tris had them on fire. Rep range was high for both. Again, that makes a huge difference for me. Like for biceps, we did EZ bar bicep curls superset with hammer curls. After 20 reps of bicep curls, the hammers are almost impossible, even with a light weight. But my arms feel solid. Definitely making progress.

Wednesday: Off

Should have trained shoulders today, but had a lot of personal stuff to catch up on. So I ended up taking the night off

Thursday: Off

Standard off day for training, but this will need to be a cardio day soon. The goal is to get up in the morning and hit it before work. I tried, but couldn't get out of bed. Was pretty wiped.

Friday: Off

Would have been my make up day for missing shoulders on Wednesday. I was gonna hit the gym right after work like I did last Friday. I was ready, gym bag was packed. Somehow, I walked out the house with my bag on the floor in the living room. Didn't realize I didn't have my clothes until I was leaving work.

Saturday: Cardio and Shoulders

30 min treadmill then shoulders. Broke in my new Fila Skele Toes. Interesting shoes. Pretty much their knock-off of the Fivefinger brand of toe-shoes. I thought they would work well on the treadmill for walking. The verdict is still out. My ankle and shin were pretty sore after about 15 minutes. Just had to work through it. Walk for a while then stop and stretch. Shoulders were pumped good today though. Drop set on Smith Machine military press from around 185# down to the bar was a killer.

If I'm feeling up for it, I'll hit legs later this afternoon/evening and rest on Sunday. Otherwise, I'll rest today and hit legs tomorrow night. I gotta start tracking the numbers more closely again. Not sure the weekly summaries are the best approach.

ATLMusclBro5

03-29-11, 11:59 pm

Sunday: Legs

Leg extension
100x20
130x20
160x20
190x20
220x10
250x10
280x10

Smith machine squat
135x10
185x10
225x10
275x10

Seated leg curl ssw/ calf raises
110x15;180x30 (toes out)
130x15;180x30 (forward)
150x15;180x30 (toes in)

Standing leg curl adduction abduction lying leg curl
70x15;190x20;250x20;95x15
80x15;190x20;250x20;110x15
90x15;190x20;250x20;125x15

Threw in a few sets of leg presses at the end as well.

Monday: Off

Tuesday: Chest, Bis, and Tris with my trainer

Machine flys ssw/ Push ups (partials)
15 reps, weight increased each set; 50 reps (partials)
3 sets total after warmup

Incline dumbbell press ssw/ Flat barbell bench press
50s x 15; 60 x 30
60s x 15; 70 x 30
70s x 12; 80 x 30

Seated tricep pressdown ssw/ Tricep extension
20 reps each exercise, weight increased each set
3 sets total

EZ curl bar bicep curls ssw/ Hammer curls
15 reps, weight increased; 20 reps weight increased
3 sets total

Preacher machine curls
1 set, 20 reps
1 set 15 reps

I thought my biceps would explode by the end. Killer pump. Triceps were screaming as well. High rep chest day does it for me as well. It's amazing how much 80# on a bench press can hurt after 30 reps. I'm doing partials by the end.

I almost didn't even lift today. I didn't sleep well the last two nights, so I was content with skipping tonight's session and headed home to get some rest. I'm so glad I pushed.

Gonna crash here. More tomorrow.

ATLMusclBro5

04-14-11, 5:00 pm

Headed back to Atlanta today after spending three days in DC. I've pretty much taken the week off training except for all the walking I've done and a short workout last night. Headed to the chiropractor on Friday afternoon for a much needed reset. No doubt it will hurt, but it'll be well worth it. I've been experiencing soreness in my knees for the last few weeks/months. Not sure if it's because of the extra weight I'm carrying, the extra cheat meals, or maybe something more severe. I don't think it's the third; I honestly think it's a combination of the first two. Either way, I think starting my monthly adjustments will help.

Gonna enjoy the last day of my break then it's back to business. Legs on Saturday and I gotta get more serious about my diet. Summer contest season is racing towards me. I intend to be ready.

Young1

04-15-11, 9:10 am

Rest up brother. We have some work ahead of us...

ATLMusclBro5

04-18-11, 12:46 am

Sunday: Legs

Warm up: 10 min stationary bike

Leg extension
100 x 20
130 x 20
160 x 20
190 x 20

Leg press (feet out wide)
8 plates x 10
12 plates x 10
16 plates x 10
20 plates x 10

Smith machine squat ssw/ leg press (feet middle of pad)
135 x 10; 8 plates x 10
185 x 10; 8 plates x 10
225 x 10; 8 plates x 10

Seated leg curl
90 x 20
110 x 20
130 x 20

Standing leg curl
70 x 15
80 x 15
90 x 15

Finished with three rotations of lying leg curls, adduction and abduction machines, and calf raises.

Another midnight leg session. It's cool because I either have the gym to myself or I know who's gonna be in the gym around that time (to my surprise, there are a few regulars at midnight). However, it sucks because I'm wide awake until 3 AM. Took a nap today after to church to compensate (actually, it's a fairly standard Sunday afternoon nap for me--sometimes I look forward to it).

Trip to the chiropractor on Friday was helpful. He took some time and worked on my knees which helped out a lot. Also suggested I get back to using the foam roller to really stretch out my quads. He said 10 minutes a day would make a big difference. Hopefully that will relieve some of the tension as well. He recommended I come back in two weeks instead of a month until we see some improvements.

ATLMusclBro5

04-21-11, 12:38 pm

Monday: Back

Double arm rows w/ dumbbells
20s x 50
30s x 40
40s x 30
50s x 20

Lat pulldown ssw/ assisted pullup
140 x 10; 100 x 10
160 x 10; 130 x 10
180 x 10; 130 x 10
200 x 10; 100 x 10

Hammer Strength Iso-Row (low) ssw/ Hammer Strength Iso-Lat
90 x 15; 90 x 15
140 x 15; 160 x 15

Single arm row ssw/ Barbell row
80 x 10 (both - 2 sets each)

Machine Row (seated)
110 x 10
130 x 10

Tuesday: Chest, Bis and Tris

Met with my trainer today for chest. Solid workout and killer pump. I could tell he wasn't his usual self. Very subdued today. He's competing at the Pro Europa in Orlando next weekend. You could tell his energy level was nothing. But he's still pushing. Trained clients and then did his own back workout after that. Watching him was quite a gut check for me.

ATLMusclBro5

05-03-11, 1:39 pm

In just under 100 days, I intend to be back on stage for the first time since 2007 doing the same show I did 4 years ago. In 2007, the Dexter Jackson Classic was a new show hosted by IFBB pro Dexter Jackson (he won the Olympia in 2008). It's an NPC amateur show and I believe it was his first show as a promoter. As a competitor, I felt like a superstar. He must have used all his connections to really make the show an outstanding experience for the competitors and the audience. I still use the gymbag I received as a competitor from that show (even with a few rips). And each year since, the show has become bigger and better. I think last year, he had jumbo video screens up like they use at the pro shows!

In 2007, I won the novice heavyweight class. It was just me and another competitor as heavyweights. He was more muscular and I was more conditioned. That year, conditioning won out. Winning my class felt incredible and I can understand why that feeling can be such an addiction. I'd like to get back to that place. Needless to say, the competition has also improved each year. But I'm looking forward to that as well. The goal is to compete in the open division as a ripped superheavyweight at around 226-230#. I won't win the size game, so I've gotta be as tight as possible.

Now that it's out there, it's time to perform. This is my journey.

ATLMusclBro5

05-13-11, 8:20 am

I suppose this week was no longer than any week prior...so maybe it was packed with more stuff.

Started the week driving back from Florida after visiting my mom for Mother's Day. Had a great time, but the trip was pretty exhausting. It was only a 48 hour trip and 12 were spent driving. I was pretty wiped on Monday and ultimately took the day off...which turned out to be a good thing. I had a dental appointment on Monday that eventually became an all day event. After my cleaning, my dentist noticed a cavity and recommended I get a filling. She said she could fit me in immediately, so I did it. Needless to say, Monday afternoon/evening was spent sleeping off the drugs.

Starting this week and going forward, I hit my trainer 3 days a week. So Tuesday was back and traps. Wednesday was chest, bis, and tris. And Thursday was legs. Tuesday and Wednesday were solid sessions. Felt strong and pushed through. I was concerned about legs because of my sore knees. But after the high rep squats and walking lunge superset, the remainder wasn't too bad (no worse than 60 rep leg presses with the Youngster). My diet has become a lot more clean as well, so my lower back wasn't as tight either. Cardio will need to pick up. Did 20 min after my workout on Tuesday and 30 min on Thursday after legs.

I may relax the diet a ltitle this weekend and enjoy a burger and some cake. But otherwise, it's only gonna get tighter and more strict from here. I was reading an article by Ben Pakulski where he was giving some tips about training and diet. His thought is that he takes dieting one meal at a time. That way, it's not so overwhelming. I think that'll be a good approach for me. I simply need to make one decision to eat a clean meal...over and over.

Resting on Friday. Hopefully I'll get some work done inside the house and some yardwork this evening and Saturday morning if it doesn't rain.

Will need to take another look at my training schedule as well. Will keep revising until it works. Looks like now I'll be doing some bodyparts twice a week.

ATLMusclBro5

05-24-11, 12:35 am

Monday (05/23/2011):

6 AM - 45 min cardio

7 PM - Workout (chest, bis and tris today)

6 meals

Prep food for next day

5 hours sleep

Repeat 80 more times until showtime. That's pretty much the formula.

This is my journey.

ATLMusclBro5

05-31-11, 3:16 pm

Back from the holiday weekend. Spent time in Tennessee with my siblings. We had a great time together visiting Nashville, Memphis, and Tunika, MS. Only gambled a little at the casino (it's no fun when you're losing). Did 45 minutes of cardio on the treadmill and some lifting at the hotel on Sunday morning. Otherwise, I was pretty much offline concerning my diet and training. I mentally beat myself up over my diet for much of the weekend. Unfortuantely, I didn't plan on not having a refrigerator at the hotel. The chicken I brought for the trip had pretty much gone bad by Sunday morning. Anyway, it was a learning experience and I'll know how to better prepare the next time I have to travel while I'm dieting. There's still time to recover (just not much time).

The goal for June is to push towards perfection: no missed meals, no missed cardio, no missed workouts. My preparation has got to improve and stay consistent for me to pull this off. Just thinking about the changes needed in my lifestyle and schedule to accomplish this is causing me some angst. It's quite a commitment. But apparently, so is winning. And ultimately, that's what I'm after.

On one hand, tomorrow, Wednesday, June 1 is a fresh start. On the other hand, it's merely a continuation. But either way, I gotta dial it in.

Hood up...head down. 67 days and counting.

ATLMusclBro5

06-09-11, 1:47 pm

I'm roughly 59 days out from the Dexter Jackson Classic followed by the NPC Coastal two weeks later. Depending on how I'm coming together, I'll do one show or both. For now, the priority is still the DJ Classic. I'm trying to keep everything simple these days. Not a lot of extra activities or spending money on random stuff (besides food). I've been keeping up with my cardio (think I've only missed one session so far this month) and really pushing to stay consistent with my diet (however, cake has proven to be a weakness). I'm also cramping a little today...not sure what that's all about. Will talk to my trainer about it tonight. I may need to keep some salt or bananas handy!!

I'm getting up early for cardio, but still not quite as early as I need to. My goal is to get to work no later than 9 am. The week started off great but by today, I was back to my old habit of running late. Actually, today my tardiness may have been more intentional. I was done with cardio and back at home stretching by 7:30 am. I just took some extra time to relax this morning. Between 30-45 minutes. Not really sure why...I guess I felt entitled to it (similar to how I feel about eating cake). Didn't really think about the consequences. Didn't really think about who else I might be impacting. I just did it. Definitely gotta watch this behavior since it could blow up in my face a few weeks down the road.

ATLMusclBro5

06-22-11, 3:33 pm

My daily routine is improving for sure, but there's still room to tighten up everything. I'm usually up by 5:30 AM and leaving the house by 6 AM for 45-60 min of cardio. Would be nice if I could hustle a little more in the mornings though. For the last week and a half I've been taking the bus into work. It's pretty awesome because I'm at least 20 minutes early to work that way. Talk about stress relief. Lately I only drive into the office on days I have meet with my trainer after work (Tuesday and Thursday). Otherwise, I'm really trying to make sure I use transit.

Still getting in between 4-6 meals a day. I'm a lot more consistent during the week than on weekends. My routine tends to slip when I have so much discretionary time it seems. Also took some progress pics at the beginning of week 8. I'll get the links posted here soon. Otherwise, I'm just trying to rest as much as possible and really keep my stress level minimized as well.

I had a buddy email me today some well wishes with my upcoming show(s). He told me to put in some real effort and to do well. He also reminded me that competing is something I say I've always wanted to do but never put the time into doing it. Tough words to hear, but I get where he's coming from. Kinda glad he called me out on it. Just gotta make it translate into the extra hustle I need in the mornings, the willpower to keep eating clean, and the focus to push in the gym.

ATLMusclBro5

06-23-11, 8:10 pm

Taken 06-11-2011 (about 8 weeks out)

Quarter turn
http://bodyspace.bodybuilding.com/photos/view-user-photo/8899312

Front double bi
http://bodyspace.bodybuilding.com/photos/view-user-photo/8899322

Side chest
http://bodyspace.bodybuilding.com/photos/view-user-photo/8899332

ATLMusclBro5

07-18-11, 9:53 pm

I knew I hadn't posted here in a while...just didn't realize it has been almost 4 weeks. I'll have to try to download as it comes to me. Right now I'm just kinda shaking my head and laughing at the intensity of the circumstances over just the last 10 days. Emotional ups and downs like you wouldn't believe. Nothing too serious...like no one has died...just the misadventures of my journey to look like Chris Cormier, Kevin Levrone, Charles Chairmonte, Tom Prince...take your pick.

I just don't want to complain. I figure...who wants to read about me being a b!tch about how hard it is to be a bodybuilder...especially when I'm only 80% committed. Or at least that's how I feel sometimes. Needless to say, tomorrow is another day to strive for perfection or at least shoot for better than yesterday. I'm headed to the gym for my evening training and cardio. Hopefully I'll get some good sleep eventually.

However, I'm not complaining. I chose this and I choose this...every day. I gotta choose discipline. I gotta choose to work harder than before. I gotta choose to keep eating...and believe me...I'm sick of eating.

Just gotta shake my head and laugh at myself again. Time for some cardio.

ATLMusclBro5

07-21-11, 11:30 pm

Pretty wiped at the moment. Just finished my third session for the day (AM cardio, PM legs, PM cardio). Trying to get some food and water in my system, take a quick shower, and get to bed. Back in the gym tomorrow morning for cardio and abs. I'm also starting to carb deplete tomorrow through Tuesday. Only one carb meal (oatmeal in the mornings) then veggies for the remainder of the day. Gotta get more lean if I expect to do any damage.

I've decided not to do the Dexter Jackson Classic on August 6. Gonna lock into the NPC Coastal here instead on August 20. It gives me more time to prep and I don't have to spend the extra money travelling. A little disappointed, but I'll get back to doing the DJC again. Now, I just need to focus on one day, one show, and looking my absolute best.

Young1

07-23-11, 5:23 pm

ATLMusclBro5

07-29-11, 1:44 pm

Sounds like some growth is going on in here...spiritual and physical. That my friend is what it's all about. Be better, be stronger, be confident, and be shredded.

If you have to ask yourself at the end of the day if you made progress then you failed. Don't ask, know. Know inside yourself, down to the very essence of your being, that today was an effective day. And when the day comes you won't have to ask if you're ready, you'll know.

Thanks Youngster. We'll debrief when you're back in town. Maybe hit the diner after this is all over. I'm definitely ready for a burger, fries, and a big chunk of anything of in the dessert case!!

ATLMusclBro5

07-31-11, 11:34 pm

Taken 07/30/2011 - around 231 lbs

Front lat spread
http://bodyspace.bodybuilding.com/photos/view-user-photo/9313312

Side chest
http://bodyspace.bodybuilding.com/photos/view-user-photo/9313322

Most muscular
http://bodyspace.bodybuilding.com/photos/view-user-photo/9313332

ATLMusclBro5

08-01-11, 1:09 pm

I did something on Sunday evening that I've never done before...I purchased 30 cans of tuna at once. It was pretty comical to me at least. By Thursday, I'll probably be back for another aisle clearing session.

Anyway, my trainer modified my diet for these last few weeks. Basically, the chicken is gone and now it's all fish. I'll eat tuna during the day while I'm at work and cod at night (so that I can get at least one hot meal each day). Protein shakes and egg whites are still allowed as well to supplement. Carbs are also pretty low now as well. It's 1/2 cup oatmeal in the morning and lettuce or green beans for the rest of the day. I can still throw in some Crystal Lite or something comparable and I'll eat a few gummy bears or peppermints while I'm at work if I start to feel too spacey.

I'm pretty much in a zone of sorts...or at least my version of it. Cardio in the morning (45-60 min), head to work, then hit the gym and cardio in the evening (another 45-60 min). I usually take take Fridays off to recover, but otherwise, I'm locked in. No trips planned. No one coming to visit. Very few distractions that I can think of right now.

I just need to keep executing. Keep pushing to be better and better each day...as close to perfection as possible.

This is my journey.

ATLMusclBro5

08-16-11, 1:07 pm

I'm getting my last workout with my trainer tonight after work. More than likely we'll train back and shoulders. If it was anything like Saturday's chest workout, I was basically wiped after the first 15 minutes. We're basically just depleting at this point. My morning oatmeal went away last week, so I've been doing low carbs (veggies) for two weeks. My trainer also put me on three hours of cardio for this last week. It's extreme (or maybe it's normal for bodybuilding), but it's making a difference. I'm getting tighter each day. Lines in my quads are showing up. Abs are solid. Maybe a lesson learned for the future...work hard earlier so you can cruise at the end. But that's tough for a chronic procrastinator. I think I do my best when I'm running out of time and my back is against the wall. Just something to think about...later, of course!

Anyway, at this moment, I feel good. Energy is up. Mood is up. Just a few more days to push and stay the course. I still have lots to do...mostly I need to finalize my posing routine. I have a good idea about it, but I really need to work through the details.

But for now, I gotta get through one more high intensity workout, a few more marathon cardio sessions, and pick up another 20 cans of tuna for the rest of the week.

This is my journey.

ATLMusclBro5

08-17-11, 4:54 pm

Since I slept in this morning, I'll need to do three hours of cardio tonight. Good thing I have food cooked already or this would really be a long night. I picked up 36 cans of tuna and some cucumbers yesterday and I have cod already prepared for a few meals.

Yesterday, my gym mates almost broke me down. Apparently as I was pulling into the parking lot walking towards the gym, my trainer's fiance saw me and was surprised to see how much smaller my face had become since Saturday. When I walked in the door, the gym greeted me with cheers and applause...like I had already won the competition. I was floored by it actually. We all laughed and joked about it for a while then it was down to business. I still had to get in a killer back and shoulder workout and practice posing afterwards.

My trainer is liking the results and I can see a difference as well. Just a few more days to stick with the low carb routine, then on Friday we start loading. Not sure what that's gonna be like. But I did see two of my bros who are also competing. They are looking outstanding and filling out now that they are eating carbs again. I'm hoping for similar results. But for now until Thursday night, it's all solid foods. Shakes are gone. Oatmeal has been out for over a week now.

Tonight it's cardio and posing.
Thursday it's cardio, work, meet with my trainer, more cardio and posing.
Taking Friday off work. Gotta register and pay my entry fees. Spray tan, practice posing, and rest.
Saturday is showtime. Competitors meeting at 7:30 am. Prejudging at 10 am. Finals at 7:30 pm.

But since I'm not one to look too far ahead...I still have three hours of cardio waiting!!

ATLMusclBro5

08-19-11, 11:05 pm

I almost don't believe I made it to this point after so long. I'm just relaxing in my hotel room running through my routine and practicing quarter turns. Can't flex too hard because I don't want to start cramping up. Gonna crash here soon. My trainer just stopped by to see how everything is looking. I also need to keep eating and carb loading.

Weighed in this afternoon at around 208 pounds. That's the same weight I competed at 4 years ago. Except now I'm more muscular, tighter, and more separated. It's a good feeling. I saw some big dudes at the weigh-in (and some great looking girls as well). We'll see how the comparisons go. But I'm ready to stand next to any of them and fight for my spot in the lineup.

Tomorrow will be a long day. Gotta get up early and eat breakfast with my trainer and the other bros competing from the studio. I'll need to get a touch up on my spray tan and then we all wait until prejudging begins.

I'm ready for this.

Reacher34

08-21-11, 2:04 pm

I'm anxiously waiting for the update Redge. Since I've known you there has always been strife in your life that has hampered your plans to compete. I'm very glad that you made it all the way through this time, despite all the challenges. I'm proud of you.

ATLMusclBro5

08-22-11, 12:22 pm

ATLMusclBro5

08-22-11, 1:03 pm

4:58 AM - I actually set my alarm for 5:00 AM but I was having diffuculty sleeping. It's tough when you're depleted and tanned. Can't shower. Can't really move around a lot. Energy level was pretty low and I was no doubt dehydrated. My trainer wanted us all to meet up at around 6 AM to carb load and have breakfast together. So I was up to use the restroom and start pulling my stuff together for the morning. I was standing over the toilet and I started feeling lightheaded. I remember reaching forward for the wall trying to brace myself and I started to black out. I remember hearing and feeling the impact of my head hitting either the door or the floor. Either way, I was in serious pain. At this point, I'm having trouble standing and I'm pretty disoriented. I managed to crawl back to my bed and just lay down again. I'm not sure what just happened. I just know my face is in pain...especially my mouth. I can feel grit in my mouth, so I'm thinking I've knocked out out a tooth or something. At this point, I'm in bed in shock and disbelief. I text my trainer to let him know what was going on. He tells me to get some water in my system and that he's coming over to check on me. I finally get up again to see what damage had been done. I check my mouth and it looks like I did chip one of my back teeth. Once I stood up again, my nose started bleeding. I tried to blow it out and then my lower eyelid started filling up with air and blood. I'm almost freaking out at this point. I'm just not sure what's going on with me. So many thoughts are running through my head. Do I need to go to the hospital? Do I back out of the show? If I pull out, what do I do about the people who were coming to support me?

6:00 AM - My trainer stopped by my room to check on me and gave me some medication to manage the pain. My eye is puffy, like someone just hit me, but I'm able to manage. Just moving slowly at this point. Mostly in shock and disbelief that this is happening now. My trainer and his fiance help he get my stuff together and I ride with them to meet the team for breakfast. Everyone is carb loading and I'm barely able to eat some egg whites and a pancake. I explain to the group what had just happened and we all get a good laugh about it all. They wanna know who ambushed me in my hotel room?!? It was cool. I needed to laugh to get my mind off of it all for the time being. I start feeling better once I get some food in my system. We head to the venue for the competitor's meeting at 7:30 AM.

7:30 AM - We get to the venue where we have the competitor's meeting and the hosts are getting last minute competitors registered for the show. It's cool to see some of my other buds and girls competing. A few of them I hadn't seen in a while. I'm have an icepack on my face at this point and nursing a bloody nose. I'm glad that my appetite is coming back as well. So I'm eating chicken and rice cakes as best I can without any water to wash it down with. After over 3 hours, the registration and meeting finally end and I get my competitor number...#92. I'm still feeling a little dizzy and weak, but I'm ready to rumble in the men's open heavyweight division...even tough it looks like I've already gotten my a$$ kicked this morning.

ATLMusclBro5

08-22-11, 2:11 pm

For prejudging, the men's open division is right in the middle of the schedule, so I have time to relax and get myself together. Once it's time for us to line up, I get oiled up and try to get my swolen game face on. One of the buds I train with is also in my divison and another buddy as well. It's cool to compete with friends sometimes. We laugh and joke in the gym, but on stage, we are truly competitors.

It's finally our turn to stand in front of the judges and the crowd. The expeditors walk us out and we do our quarter turns and first round of comparisons. Then they take us all off stage and it's time for the 60 second posing routine without music. I'm pretty calm at this point. Starting to feel the rush of energy from being on stage again. I'm just really trying not to pass out or have a nosebleed on stage. My routine goes well. I'm confident. The second round begins and they call out the top three. Both my buds make the cut and I'm standing on the side. I'm still confident, because I know the judges are still watching. I'm relieved when they bring us all back out to keep posing. I doing my best to flex and show what I have. I know I'm not as big as some of the other bros, but I'm in the best condition of my life. After the second round, I get instruction to move from the end of the lineup closer to the middle, with my bros from the first callout. I'm beaming on the inside now. I feel good about being in the fight. Not sure if I'll make up enough ground for the top three, but I can fight for my spot in the top five. The judges keep us out on stage much longer than most of the other divisions. My trainer would call this a dogfight. You gotta stay hard. Flexing everything. I can hear him yelling from the crowd. We practice this every day. Nosebleed and all...I was ready.

We're finally done and I get backstage and see a text message from my girl. She said I looked great on stage. I'm thinking..."how would she know that?" I had no idea she was even coming to the show. Apparently she flew in that morning from Philly. I told her to meet me in the lobby. I was totally floored to see her. Gave her a big hug and a kiss and we hung out for a while before I had to get backstage again.

Prejudging finally ends around 1:30 or so and the team goes to grab lunch. My girl is with me now and I'm feeling a little better. Getting some food in my system and sucking on ice cubes. After lunch, I head back to my room for a nap until the night show. My girl and some other friends all crash in my room as well. At this point, I'm wiped and stoked at the same time...if that's even possible.

ATLMusclBro5

08-23-11, 12:08 am

I slept until around 5:00 PM and returned to the venue around 6 PM for the last meeting before the show. I'm feeling better and better...more like myself at least. Still nursing the swollen eye, nosebleed, and soreness though. But I'm able to manage it.

The men's open division is last on the schedule tonight, so I have lots of time to just rest. My friends are showing up to watch and I'm able to greet them and hangout for a while. My sister came down from Nashville to show support as well. However, she was pretty concerned about the fall from this morning.

It's after 9 PM by now and it's finally time for us to go on stage. My 90 second posing routine was to a song by a group called Avalon entitled "The Creed". Out there, on stage...I'm in my element. The music and the crowd get me going. In the end, I made the top 5 and wind up placing 4th in the open heavyweight division. Not bad for my first time in the open division at a regional level show. I was also awarded a trophy for sportsmanship. That really meant a lot to me...considering everything that's happened today.

ATLMusclBro5

08-23-11, 6:29 pm

Now that all the excitement is over, I went to the urgent care facility on Sunday morning. Based on my description of what happened (passing out and head/facial trauma), they recommended I go to the emergency room immediately. So Cortney drove me to Kennestone Hospital. Fortunately there wasn't much of a wait and I was able to get through the intake process pretty quickly. The doctor ordered a C/T scan and saw fractures of the orbital floor (area under my right eye). The goal now is to allow the swelling on my face to go down so we can get a better idea whether or not surgery will be required. I'm definitely hoping that the fracture will heal on its own and I can get back to training within the next few weeks.

I'm gonna take off the next few days so my body can recover a bit. Gonna enjoy some junk meals (especially dessert) and meet with my trainer on Saturday to work on my offseason gameplan. He mentioned getting my weight back up around 240# but keeping the quality this time (i.e. not allowing my bodyfat to get out of control). That'll mean doing cardio in the offseason. Which might actually be a good thing for me.

I'm so grateful to my trainer, my family, and my friends who have been so supportive through all this madness. I've been hooked on bodybuilding since I was like 13 years old. 20 years later, I finally went from being a fan to being a competitor. But every year since 2007 something came up to keep me from getting back on stage. Even this year, just hours before prejudging...everything almost fell apart. I'm not sure where the drive to keep pushing forward came from. Some of my friends thought I was nuts for going through with it. They said I should have gone to the emergency room immediately after the incident. I even thought that was the better part of wisdom. Maybe it's just an example of the crazy risks we take in life. Nothing ventured, nothing gained...right?? Faith without works is dead?? There's gotta be some object lesson in here somewhere. I'll keep thinking about it until it all makes sense.

So it's Wild Wings and cheesecake tonight! I'll throw in a Coke Zero so I don't go too far overboard. A few more days off then it's back to work. Gotta keep growing.

This is my journey.

ATLMusclBro5

08-26-11, 8:11 pm

2011 NPC Coastal USA
08-20-2011 - Duluth, GA

http://bodyspace.bodybuilding.com/photos/view-user-photos/s/redge05

#92

I'll get some pics from the finals posted as soon as I get them downloaded.

Reacher34

09-04-11, 12:52 pm

Congratulations!! You looked awesome Redge!!

2011 NPC Coastal USA
08-20-2011 - Duluth, GA

http://bodyspace.bodybuilding.com/photos/view-user-photos/s/redge05

#92

I'll get some pics from the finals posted as soon as I get them downloaded.

ATLMusclBro5

09-17-11, 6:24 pm

Hey. It's my birthday and I'll eat cake if I want to!!

Just as long as I do cardio to burn it all off.

Anyway, I woke up and did some cardio and a quick chest workout. Nothing spectacular today, just a good pump then I had to run. I had a funeral this morning...went to be supportive of one of my good friends. Then went out to lunch to grab some food and birthday cake. Gonna relax tonight and watch the finals of the Olympia. Not sure if Jay will pull this one out. Some are saying Phil Heath might take the crown this year. Either way, I'll be watching online. Still dreaming that I'll be up on that stage one day...but clearly not while I'm eating my birthday cake!!

It's all good. This weekend should be my last hoorah of relaxing after the competition on August 20. I've taken 4 weeks off to recover. It's time to get back to work. My trainer wants me to stay a lot more lean this offseason, which I actually agree with. We'll set some goals for 2012 and then try to hit them one by one.

I'll spend some time tomorrow reflecting as well. May even take my guitar to the lake. Haven't done that in a while. But for now, I'm enjoying the birthday love...and the cake!!

ATLMusclBro5

11-18-11, 3:09 pm

My trainer sent me a text a few days ago...

- November 7, 2011; 3:45 pm
"Don't waste too much time. You need to get back in here even if it's every other week."

So it looks like my training hiatus has officially ended. Tomorrow, I start training with him again once a week probably through the end of the year then will start back with 2-3 days a week on January 1, 2012. I haven't been doing much cardio lately, so tomorrow's session is gonna beat my head in. But it'll be good. Clearly I need it.

I think he already has a plan for 2012. He's hinted at it a few times already. More than likely, my diet will start up again soon. We might be doing some shows much earlier in the season (Feb, March, April) which will be quite a change of pace for me. I'll find out more details after my session on Saturday.

Gonna try to squeeze in some cardio tonight and get some rest. I have butterflies in my stomach already. How crazy is that?!?

This is my journey.
ATLMusclbro

ATLMusclBro5

11-25-11, 8:43 am

Visiting my family in Florida for Thanksgiving. My mother "tricked" me into two days of yardwork and my sister "tricked" me into doing a 5k walk/job on Thanksgiving Day. Needless to say, I'm easily fooled and I've done way more cardio than I expected. Great time though. I'm surprised I'm still in decent shape especially since I haven't done much cardio since August.

I've had a great time seeing my family, especially my nephews. Watching them grow into independent young men has been an incredible experience. My oldest nephew was home after his first year of Navy training. He's leaving for Japan on Monday so we were all really happy to see him for the holiday. He's a big boy at 6'3" and 220#. It's very cool that we are starting to connect about training and working out. He's curious about my bodybuilding journey and he's making great gains eating and working out. I hope I can be a positive influence on him. It will be nice to have another ANIMAL in the family.

Young1

12-02-11, 9:05 pm

Was today an effective day? Will tomorrow be...

ATLMusclBro5

12-08-11, 12:18 pm

Was today an effective day? Will tomorrow be...

Thanks bro. Good questions to reflect on.

My motivation has been hovering around the -3 mark for a while now. Just a lot of life pressure stressing me out a little. Plus the change of temperature doesn't help (I really don't like cold weather).

Good thing is I'm getting a handle on the life stuff and I'm learning how to layer up before I go outside. That's actually very important because I've missed quite a few workouts lately just because I don't wanna leave the house once I get home. Nevertheless, I really gotta shake myself up again before I get left behind.

Recently, I ran across Ben Pakulski's training routine called MI40 (where MI = Mass Intentions). The program is 40 days long, so that will take me through the end of January. I'm gonna try it and see how it goes. The main training session is built to last just 40 minutes. His methodology basically involves maximizing tension on the muscle for a specific amount of time (around 40 seconds) following a 4/1 rep cadence (4 seconds focusing on the negative and 1 second on the contraction). I tested out some of the motions while i was training back yesterday and it's a lot harder than it looks. I think this will be a good change of pace for a while instead of my normal routines that destroy your central nervous system. I'll save those sessions for my weekly workouts with my trainer.

Just for kicks...I looked up the word "effective."

Effective (adjective) - adequate to accomplish a purpose; producing the intended or expected result

If timing really is everything, then I think the next 40 days are gonna be intense.

ATLMusclBro5

02-06-12, 12:33 am

Sunday: Legs

Cardio: 30 min, recumbant bike

Leg extensions ssw/ leg curls
4 sets total, light weight (warm ups)

Barbell Squats
135 x 6
225 x 6
315 x 5
405 x 2
225 x 6
275 x 6
185 x 10

Leg press ssw/ Walking lunges ssw/ Front squats (holding a 45# plate)
2 sets, 10 reps each exercise

Leg extensions ssw/ Standing leg curls
130 x 15, 60 x 15
160 x 15, 70 x 15
190 x 15, 80 x 15

Torrent shake for the ride home. Gonna eat something solid (probably an egg and cheese sandwich) and crash shortly. Good workout tonight. Did my cardio while watching the end of the Super Bowl (that's about all I was interested in anyway). Have had a few good workouts recently. Hit legs with the ABC bros last Saturday and hit chest with the Youngster on yesterday afternoon. The mild weather we've had for the last few weeks has been a huge boost to my overall mood and motivation. I'm still pretty much training at night, so it's not that it's not freezing cold when I leave to head to the gym.

I saw this video clip earlier today of bodybuilder Steve Avery. It's actually pretty awesome. I'll try to explain my thoughts about it later. Just wanted to share for now. I think he has some great insight. It helped me at least.

http://www.youtube.com/watch?v=VLC_trOvEvc&feature=youtu.be

ATLMusclBro5

02-13-12, 12:59 am

Saturday: Chest, Bis and Tris (with my trainer)

Saturday was the first time since December that I've met with my trainer and like always, he didn't disappoint. I walk in the door of the studio and his fiance greets me with a big hug and welcomes be back like I'm the prodigal child. I greet my trainer with a fist bump and we get to work. He's got a lot of new equipment since that last time I was there, so I knew this wasn't gonna be fun. Saturdays are usually chest day for me so we were off to the races. He's got some killer new incline and seated bench machines along with a seated tricep pushdown that had me totally whipped. We all got a good laugh at my efforts to move 4 plates with one arm (it just wasn't gonna happen). I'm glad he had some mercy on me. By the time we were done, I felt like I had a full upper body workout. My back and abs were sore from all the stabalizing. Chest, bis and tris were on fire. I mentioned to another bud at the gym that I didn't know why I drive 50 miles one way just to get my head beat in at the studio. My trainer reminded me that I'm not getting that kinda work done at LA Ftiness...and he's right. Despite the name calling, the hour long drive, and the fact that I'm being pushed to my limit and beyond...I wouldn't trade it.

Sunday: Legs

I almost didn't train tonight. I was feeling tired (and a little lazy). Still pretty sore from Saturday and not in much of a mood to leave the house. But after watching a few vids (some contest footage of Todd Jewell), I pulled my a$$ off the couch and went to the gym. And I'm glad I did. Sundays nights after 10 pm are usually pretty empty at the gym. Tonight started as usual. One person on the elliptical machine while I'm doing my 30 min cardio warmup. By the time I'm done warming up, a few more folks have come to the gym. Two guys I hadn't seen before, I ended up talking to. One bro, about 6'6" 200# talked to me about training routines. Another dude, around 6'1" 230#, I ended up spotting him for a few sets during his chest workout. He was a former bodybuilder as well so it was cool to meet another competitor. We shot the sh!t a few more times in between sets. I was wrapping up my workout and gave both bros a fist bump we all went our separate ways. The camaraderie was very unexpected, but greatly appreciated. The bodybuilder reminded me to lift heavy or go home. I asked him if he still competed and he answered no. But he did say that he still applies the discipline, just to other areas of his life. He said if you can do that, there's not much you can't be successful at. It's all stuff that I know, but apparently I needed a reminder.

I probably needed a few reminders actually.

This was a good weekend. This is my journey.

ATLMusclBro5

02-21-12, 12:34 pm

Here's an outline of my current routine. This will probably last until the end of April. After that, I'll be working more closely with my trainer as I enter contest prep mode. My gym week begins on Saturday.

Saturday: Chest, Biceps, Triceps (with my trainer)
Sunday: Quads, Hamstrings, Calves
Monday: Off
Tuesday: Back
Wednesday: Shoulders
Thursday: Open
Friday: Off

Thursdays will be another focus day for either chest, legs, or arms (bis & tris). I usually warm up with 15-30 min of light cardio on the recumbant bike.

The goal is to push this hard and consistently for the next 10 weeks. This is the last chance to add some size before the contest diet kicks into overdrive.

ATLMusclBro5

04-13-12, 1:22 am

Tonight, I really NEEDED to workout. I suppose the gym has become my drug of choice. 120 minutes of self-guided therapy. I started my session tonight feeling anxious, rejected, and full of angst. After 30 min of cardio and about 1/2 way through my back workout, I noticed that I was focused, horny and channeling rage. I ended my session tonight around midnight feeling depleted and ready to down a chocolate, peanut butter & banana protein shake . I must admit, this wasn't close to my best workout (especially since I tweaked my back about 3 weeks ago), but it felt good to release every care in the world and focus on moving that weight for whatever rep and set count I predetermined in my head. Moving the weight with excellent form and getting a pump were the only things that mattered tonight. Everything else vanished...at least for a few hours. Nevertheless, I'll take it...every time.

Appollonian

04-13-12, 7:46 am

I've been subbed to your thread for sometime but never comment as I feel like I can't really contribute anything, but I had to say something. Your description of that workout is awesome, and in it's core is why I'm addicted to the iron myself. Pure awesome man.

Your workouts and ethic is incredible, keep going on.

ATLMusclBro5

05-01-12, 11:32 pm

ATLMusclBro5

05-01-12, 11:58 pm

Tuesday: Back and Shoulders

Started my precontest training/diet over the weekend. Today was the first day of training with my trainer 3 days a week hopefully through September. I had only been meeting with him once a week for the last few months. Now is the time to step up everything. A lot more I could say, but I'm fading fast. Showtime is fast approaching in July and August. Really trying to improve on last year's placing. Gonna be an interesting summer.

ATLMusclBro5

05-06-12, 6:59 pm

I managed to meet with my trainer twice this week for back and legs. Thursday's leg workout was less than impressive. I've been very tentative lately after I tweaked my back doing squats a few weeks ago. I think everything is fine, I'm just not putting a lot of weight across my back these days. But just when I thought I was gonna end the week with a crappy leg workout, I get a buzz from Young1 and of course...he wants to train legs. I figured he and my trainer were somehow working together to make sure my quads were fried before the weekend was over. Needless to say, the Youngster didn't disappoint. Even a bad leg workout with my trainer is still pretty good, so my quads were still fairly sore from Thursday. We kept the session farily simple.

Leg extensions
Leg press
Walking lunges
Leg curls

Rep range was fairly high. I don't think we ever did less than 20 reps on any exercise except for some drop sets at the end of the leg extensions. Needless to say, my legs were done after the first exercise. Fortunately, my ego kicked in and I was able to get through the rest. Gotta be careful though. My ego is what helped me screw up my back in the first place.

Cooking chicken now and still need to get to the gym and the grocery store. Will try to get some new progress pics posted to BodySpace as well. My weight is actually up over last weekend...mostly due to the pizza I had on Saturday night. Just gotta remember that cheat meals are OK on occasion. but cheat days are not even under consideration this season.

ATLMusclBro5

05-08-12, 1:03 am

Monday: Off

Off day from the gym today. Made a few happy accidents in the kitchen. I was boiling rice for today's meals and it seems I used way too much water. I was a little bummed about it because I really needed to eat and now I would either have to wait another 30 min for rice or make the best with the mess I had created. After a quick search on Google, I found some good uses for overcooked rice.

Black Beans and Rice

1 can black beans, drained and rinsed (15-16 oz)
1 1/2 cup cooked rice (about 1/2 cup uncooked)
1 tablespoon olive oil
1 small onion, chopped
Cumin and Garlic to taste
Anything else you want to add (red and green peppers would have been good, but I didn't have any)

Heat the olive oil in a skillet and saute the onion, garlic and peppers (if you used peppers). Add the black beans and cumin and continue to cook until heated. Add the rice and mix together. You may need to slowly add some extra liquid (water) to loosen the rice if it's too sticky. Just slowly add water to the beans and rice mix until you reach your desired consistency.

It turned out to be a tasty meal that I could stretch for a day or so. High protein with the beans and good carbs with the rice. Everything else is just for flavor.

Second recipe was meant to sooth my sweeth tooth.

Rice Pudding

1 1/2 cup of rice, cooked (1/2 cup uncooked)
1 1/2 cup skim milk
1/3 cup sugar
1/2 teaspoon vanilla extract
1/2 cup raisins
1/2 teaspoon cinnamon (more or less depending on your taste)

Combine the milk, rice, sugar, raisins and vanilla into a medium saucepan and cook on low/med until most of the liquid is absorbed into the rice (10-20 min depending on the heat setting). Cook slowly to make sure the milk doesn't scortch. Once done, mix in the cinnamon. Allow to cool and serve.

I think you could really beef up the rice pudding recipe if you cut down on the sugar (even 1/3 cup seemed like a lot to me with the raisins added) or using Spenda instead. You can easily add some vanilla protein powder to the mix once it's done. This could become a nice post workout booster or a cool cheat meal after a week of solid training.

Now I have no reason to let another pot of overcooked rice go unused.

ATLMusclBro5

05-11-12, 12:48 am

Tuesday: Back and shoulders with my trainer

Wednesday: Shoulders, biceps and triceps with my trainer

Thursday: Legs with my trainer

First week in probably a year that I've trained three days in a row with my trainer. Not sure how I survived. Leg day is still a killer for me. Gotta start doing more cardio so I can get through the sessions without feeling so winded.

We did some barbell squats tonight. Just worked up to 225# for 10 reps and it felt good. No problems with my back at all. Definitely a boost to my confidence. Also some high rep leg presses (3rd set was 7 plates each side for 30 reps). My trainer isn't one to blow smoke up your a$$. He just tells the truth...which was kinda interesting tonight. He told me that I should be able to do some damage this year if I'd just stick to my diet. He said the other stuff is there already (training and posing) but I just gotta lock in on the diet. It's not like I haven't heard this before (which is probably even more an indictment) but I think it sunk in tonight. I'm finally starting to believe it. I wanna see what will happen if I work up to all this potential everyone seems to think I have.

I actually think I decided tonight...let's prove my trainer right.

I'm headed down to FL to visist my mom for Mom's Day. But come Monday, we get back to work.

Time for the quiet kid to make some noise...finally.

ATLMusclBro5

05-24-12, 1:16 am

Monday (5/21): Off

Tuesday: (5/22): Chest/Triceps

Barbell bench press
135 x 10
185 x 10
225 x 8
275 x 8
315 x 5
315 x 5
225 x 20 (partials, bottom half)
225 x 20 (partials, bottom half)

Skull Crushers
75 x 10
75 x 15
75 x 20

Lat pulldowns (front) ssw/ lat pulldowns (rear)
3 sets total

Met up with a new buddy who primarly powerlifts for a workout tonight. Very different for me. Not the volume I was used to, but we made it work. I think I helped him hit a new max on the flat bench. I worked up to 315 which is rare for me, since I don't do a lot of flat bench pressing these days. But it felt great. We'll probably meet up again in a few weeks. Hopefully I can get him to join the Georgia ABC guys for a session.

Wednesday (05/23): Back/Biceps

30 min cardio on recumbent bike

Lat pulldowns ssw/ Double arm rows
4 sets 10 reps each exercise

Lat pulldowns ssw/ Single arm rows
3 sets 10 reps each exercise

Close grip pulldown (reverse grip) ssw/ Hammer Strength machine rows
3 sets 15 reps each

Barbell Curls
40 x 20
50 x 20
60 x 20

Dumbbell Curls (twist at the top)
15 x 10
20 x 10
25 x 10

Concentration Curls (single arm)
20 x 10 (3 sets each arm, back and forth)

Fairly heavy back workout tonight. Worked up to 220 on the lat pulldowns and 100# dumbbell on the single arm rows. Had one guys ask me tonight if I played football. Kinda made my head swell a bit since I can't even catch a football. I told him I just train for stress release, smiled, and continued with my session. Another young dude asked me about my diet. From what he described, he's doing the right stuff. He just has to keep doing it...even when it's boring as hell. And believe me...it's gets old fast.

But something must be kicking in. I actually turned down an opportunity for sweets today. I'll take my temperature tomorrow to make sure I'm not sick. I might actually be in diet mode now.

Legs are on deck for Thursday. Need to eat one more meal and get my a$$ to bed.

ATLMusclBro5

05-29-12, 8:30 pm

I was reading the local entertainment paper while I was doing some cardio last week and I read my horoscope. Usually, it's fairly entertaining. I'll get a laugh out of whatever it has to say and keep it moving. Nothing too serious. Well, for some reason, this one stuck.

VIRGO (Aug 23-Sep 22): In 1977, the first Apple computers were built in a garage that Steve Jobs' father provided for his son and Steve Wozniak to work in. Think aobut setting up your own version of that magic place: a basement, kitchen, garage, or corner of your bedroom that will be the spot where you fine-tune your master plan--and maybe even where you begin working in earnest on a labor of love that will change everything for the better.

I definitely have a few ideas about this. Mostly, it's the gym idea I've had probably since i was in college. Kinda crazy how dreams tend to fade, but they don't tend to die. I suppose if dreams died, I wouldn't have 19" guns.

This is my journey. Gotta embrace it. Because quite possibly, it's a step in the right direction.

Young1

05-30-12, 8:01 am

You open that gym, consider your first employee hired.

ATLMusclBro5

06-02-12, 10:22 am

You open that gym, consider your first employee hired.

Haha!! That's so f*cking awesome bro. You just earned your lifetime membership.

ATLMusclBro5

06-03-12, 7:52 pm

Saturday: Legs

Met up with Youngster on Saturday for legs.

Warmup: 10 min stationary bike

Leg extensions
3-4 sets, 15-20 reps, pyramid up

Squats
4 sets, 15 reps, pyramid up to 225, reps were in the hole or they didn't count

Lying leg curls
4 sets, 15 reps, pyramid up in weight last 5 reps each set were super slow (same as with leg extensions)

Leg press
4 sets, 10-20 reps, pyramid up

Calf raises (machine and bodyweight)
rep until it hurts

Solid session. Legs are sore on Sunday, so we must have done something right. Doing squats in the hole sucks, but it works. Don't need a lot of weight at all. 15 reps with 185 and we were both feeling it. Only down side was LaFit gave us the runaround with the online guest pass. It seems they do a much better job of tracking everything now. And they're a lot more agressive at pushing memberships. Youngster paid the offering to get his ID back and I talked to the salesperson about it afterwards. The salesdude gave me four guest passes for the future that I gave to Youngster once we left the building. I understand the salesperson has a job to do and I respect that. It's just that their methods can be such a turn off when all you want to do is get in a good workout. Nevertheless, another leg workout completed.

ATLMusclBro5

06-03-12, 8:23 pm

Just some thoughts I need to get out of my head. Hopefully this will make sense.

It's tough for me not be forward thinking. Actually, as an engineer, it's what I get paid to do. Plus as a bodybuilder, you always gotta do some planning ahead or you're screwed from the start.

Long story short is after considerable "looking ahead" with my finances, I may not have the cash this season to compete and I'm a lot bummed about that. I'm working on paying off debt and just making sure I'm financially stable. I'm basically in a good place as it stands, but there's no wiggle room for luxuries/necessities like a trainer and all the related expenses (gas, time, etc.) or much of anything else for that matter.

It's been an interesting year so far. I've done a lot of cost-cutting and I'm still looking for ways to do more. I'm still considering a roommate and/or a part time job to help supplement. I just don't wanna give up the gym time. That's one of the few things that makes my spartan existance a lot more pleasurable. On top of that, I love to socialize around food. So I still make room to eat out on occasion. But basically, I'm eating clean...chicken, turkey, beans and rice mostly. It's basically a contest diet with no contest on the horizon.

This is also a conversation that I'm not looking forward to having with my trainer. I can hear the disappointment in his voice already. But at the end of the day, he gets it. In fact, he lives it. You do what you gotta do to make it all work and you get back to the business of training when you can. I have no doubt I can get back to the competition stage. But to get back to the stage as a winner will not come by accident. That will take an investment.

So for now, I'm still gonna be somewhat forward thinking. But I'll try to be "in the now" a little more as well. I take my training and diet one day at at time. In fact, it's more like one meal and one workout at at time. I'm still going to lean up for the summer since I had already committed to do so. And let's see how things progress. August is still a few months away, so you never know.

Something good may be waiting for me to apprehend it.

Keep the faith. Keep hope alive. Hold fast to dreams...keep whatever catchphrase that's gonna keep me motivated in my head.

Keep training and keep cleaning up my diet.

Anyway, enough for now. I gotta tend to my chicken on the grill and get some rice cooking now then think about the next few days.

This is my journey.

ATLMusclBro5

06-12-12, 11:24 pm

Tuesday: Chest

Met up with my buddy Mike for a powerlifter style workout. Which for me just means fewer supersets. It's different...much less volume than normal. I wasn't super energized tonight, so I'm just glad I got a workout in period.

Barbell bench press
135 x 10
225 x 10
275 x 10
250 x 7
250 x 6
225 x 5; partials - x 10

Skull crushers
80 x 10 (3 sets)

Tricep pushdowns with cable
15 reps, 3 sets (whatever weight felt heavy)

Machine flys
3 sets, 15 reps

Hammer Strength decline ssw/ Machine Incline press
2 sets, 15 reps each exercise

Very glad to hear from Mike today. I needed the extra boost and distraction that the gym provides sometimes since I wasn't in the greatest mood. I was on facebook earlier today and found out that an old buddy passed away. We probably haven't spoken to each other in years, but had recently reconnected on LinkedIn. From what I've gathered, he had a heart attack after leaving the gym. Bro was 39, just one year older than I am. Needless to say, it breaks me up a bit. He's leaving behind a beautiful wife and from what I recall two daughters.

I totally get that tomorrow isn't promised, but boy if this isn't a wake up call to life life without regrets.

Do that extra set in the gym. Kiss your wife with passion before you leave the house. Love your kids deeply. Play hard with your bros.

Just simple lessons you learn along the journey i suppose.

Anyway, Eddie H., you were a good man. You were a Godly man. You loved your wife and family deeply. I regret I couldn't tell you this face to face. You will be missed brother.

ATLMusclBro5

06-27-12, 12:15 am

Monday: Legs

Cardio: 30 min, recumbent bike

Standing calf raises
2 sets 45 reps (15 in, 15 out, 15 forward)

Free Motion calf raises
2 sets 30 reps

Barbell squats
135 x 10
225 x 10
315 x 5
275 x 5
225 x 5
185 x 7
135 x 10

Leg curls
4 sets 15 reps

Leg extensions
4 sets 15 reps

A little out of my element today. I'm in training for work all week at an offsite location. So my diet is off for sure since I'm basically eating out with the team all week. I also went to a different gym at a different time than normal as well. I usually avoid the 5 PM gym crowd like the plague. It's usually to crowded for my taste and negotiating your workout plan with everyone else's can be challenging. But eventually, I made it through most of what I intended. I ran out of time and energy for a final set of leg presses, but I did the work I needed to with the squats. Kept em deep even with 315 across my shoulders. Lower back felt great, so I went with it.

Anyway, during my 30 min cardio session, I was just trying to think through what I was gonna do today. Again, hitting the gym during rush hour, i just find it more difficult to focus. There's just a lot more of everything. Big dudes, hot ladies, more profiling, etc. But there's still a lot of folks working hard and getting it done, so I can't complain. One dude I saw really caught my attention. He wasn't big...except for his heart probably. He was using a lat pullover machine for his legs...basically just using the safety lever. Under normal circumstances I would have really thought that to be quite odd. Thinking he was somehow breaking the unwritten code of the gym by using a machine totally wrong. But when I watched maneuver his wheelchair to the machine, brace himself up, stand as firmly as he could before sitting in the machine, and use the safety lever to bang out a few sets of modified leg presses...I concluded that it was OK to bend the code every now and then.

Motivation comes from a lot of different sources. I should have told that guy how much he helped me get through my own leg workout that day.

ATLMusclBro5

06-27-12, 12:21 am

Tuesday: Chest and Triceps

Barbell bench press
135 x 10
185 x 10
225 x 5
275 x 5
315 x 3
335 x 2
225 x 15

Hammer Strength decline press
180 x 15
270 x 15
360 x 10
180 x 15

Skullcrushers ssw/ Close grip press (EZ curl bar, incline bench)
80 x 10; 80 x 10
90 x 10; 90 x 10
100 x 10; 100 x 10

Tricep extension (cable machine)
4 sets 15 reps each (final set was a drop set to burnout)

Met up with my buddy Mike tonight for chest. Almost overslept, but the nap and a good spotter seemed to do me some good. I don't remember the last time I attempted anything over 315 on a flat bench. But it felt good. Gotta get some food in my system and crash here.

ATLMusclBro5

07-06-12, 1:57 am

Thursday AM: Cardio - 45 min recumbent bike

Thursday PM: Legs

Leg extenstions ssw/ Calf raises on hack slide
70 x 20; 140 x 60 (20 in, 20 out, 20 forward)
100 x 20; 140 x 60
130 x 20; 140 x 60
160 x 20; 140 x 60

Barbell squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
225 x 5
135 x 5

Leg press
5 plates each side x 10 (3 sets total)

Leg curls (lying) and leg curls (standing)
15 reps; 10 reps each leg (2 sets total)

Sometimes a crap workout is better than no workout at all. I'm not convinced that's true all the time, but I was convinced of that tonight. So at 11:15 pm I found some motivation to leave the house and train legs. Nothing special, just the basics. Hot as hell in the gym since the AC broke a few weeks ago. I suppose I should be thankful they at least purchased some fans. Kinda sucks since they just took out an extra $30 from my account for their yearly "maintenance fee." I guess they won't be buying any new equipment with that money. Anyway...that's not my problem.

Time to rest.

Young1

07-11-12, 4:27 pm

ATLMusclBro5

07-23-12, 8:42 am

Your journey is a constant testament to the strength of body and spirit. It both inspires and awes. It is a beacon, a shining light, an unwavering source of principle and character. Knowing you're pushing yourself makes others push themselves. Knowing you've given so much to be where you are allows others to take solace in what they have given and to know that is has all not been in vain. We need you out there, in the cold and sometimes lonely embrace of the iron so that we may push ourselves a little bit further than we thought possible. We need you on your journey so that ours may not be anything than our absolute best. Never quit. Never, Never, Quit.

Thanks Youngster. Your words leave me humbled. I just try to live my life to the fullest with no regrets, no excuses, and no apologies. If I win a few trophies or get my pics posted on someone's website along the way, it's all good. I was infected by the bodybuilding bug a long time ago and I haven't been cured yet. I'm not even sure I wanna be. I'm just glad I can pursue this thing with some passion and intention.

ATLMusclBro5

07-23-12, 5:07 pm

Monday (AM): Cardio and Legs

Warm-up: 30 min recumbent bike

Leg extensions ssw/ Hack slide calf raises
100 x 20; 180 x 45 (15 reps toes in, 15 toes out, 15 toes forward)
130 x 20; 180 x 45
160 x 20; 180 x 45
190 x 20; 180 x 45
220 x 20; 180 x 45

Leg press ssw/ Standing leg curls
3 plates each side x 10; 50 x 15
5 plates each side x 10; 60 x 15
7 plates each side x 10; 70 x 15
9 plates each side x 10; 80 x 15
5 plates each side x 15

Barbell squats ssw/ Seated leg curls ssw/ Abductor machine
135 x 8 (a$$ to floor); 90 x 15; 290 x 20
135 x 8; 110 x 15; 290 x 20
135 x 8; 130 x 15; 290 x 20

Adductor machine ssw/ Walking lunges ssw/ Lying leg curls
130 x 20; 20 steps; 95 x 20
150 x 20; 20 steps; 110 x 20

Crashed early on Sunday, so my normal Sunday evening leg session became my early Monday session. In the gym around 4:50 am for cardio. Legs followed. Kinda nice to train that early. Few if any distractions. Fortunately I worked from home today because I was zoning out around lunchtime. I guess I had already been awake since around 3 am. I just went with it. I should be back on a normal sleep routine tonight. Chest on deck for Tuesday. Maybe back on Wednesday, unless I decide to return to the gym for an evening training session. Legs and back in one day...kinda crazy. But it's the summer time. Why not push it a little. Anyway, this may all change as I release a massive yawn.

Kill i oughtta

07-23-12, 6:05 pm

ATLMusclBro5

07-24-12, 8:14 pm

that how georgia men do work nice session brotha

Thanks bro. Come jump in anytime. Lots of 45s sitting around unused.

ATLMusclBro5

07-27-12, 11:27 am

Friday AM: Cardio & Shoulders

Cardio: 35 min Stationary Bike

Shoulder Giant Set w/ Dumbbells (repeat 3 times total)
90 degree bent lateral raises 15# x 15
Standing military press 15# x 15
Straight arm laterial raises 15# x 15
Rear delt pulses (not sure what to call these) 15# x 15
Alternating front raises 15# x 15
Overhead press (palms facing forward) 15# x 15
Swinging lateral raises (not sure what to call these either) 15# x 10

Smith machine military press
85 x 10
105 x 10
135 x 10

Wide grip upright barbell rows
40 x 10
40 x 15
40 x 20

Rear delt machine
100 x 15
115 x 15
130 x 15

Gotta give credit to my bro Lee in Fort Lauderdale for the shoulder giant set. He put me through the paces last weekend with a pair of 15# dumbbells. My shoulders were screaming after the first giant set and we still have a few more to go. He called it, "the best way to get pumped before heading to the beach." As it turns out...he was right. I added the swinging lateral raises just to top it off. I saw a video of Kevin Levrone doing them and thought I'd incorporate them as well. If I can find the video again, I'll post it.

So far, no plans for the weekend besides training and church. Sometimes, that's more than enough considering I may train back tonight, chest on Saturday, and legs on Sunday. I may not have energy for anything else.

ATLMusclBro5

07-28-12, 10:31 am

Saturday AM: Back and Cardio

Cardio: 30 min, recumbent bike, level 8

Dumbbell rows ssw/ Barbell overhead press
20 x 20; 50 x 20 (10 behind the neck, 10 in front)
30 x 20; 50 x 20
40 x 20; 60 x 20
50 x 20; 60 x 20

Lat pull down ssw/ Close grip pulldown
100 x 10
140 x 10
160 x 10; 100 x 10
160 x 10; 120 x 10

Deadlift ssw/ Barbell row
225 x 8; 145 x 10
315 x 6; 145 x 10
405 x 4; 145 x 10

Early morning for me. When I wake up early these days, I just try to go with it. Either get and go to work or hit the gym. Since it's Saturday, then the gym it is. Doing deads at 8:30 am is interesting. I was trying to be mindful of the early morning crowd that might not be accustomed to hearing 405# banging against the floor so early in the morning. Lower back felt good though. Was really concentrating on keeping the bar close to me. Also, wearing the Flexitoes (Fila's version of the Vibram 5-fingers) made a big difference as well. My stance was solid...almost like I was connected to the platform. Just gotta work on keeping the bar even throughout. I haven't trained back in a while, so 405# on the deads was a nice way to start the weekend.

Just threw in some miscellaneous stuff at the end. Went home for a shake (2 scoops protein powder, skim milk, ice cream, aminos, peanut butter, banana, ice). Basically a high powered milk shake for breakfast. I'll try to eat a solid meal like eggs and oatmeal and shower before I go back to train chest this afternoon. Gotta get some guitar practice in this afternoon as well since I gotta play on Sunday morning. Kinda looking forward to that as well. Maybe I can make a quick trip to the Hooch or I can find a quiet spot on Lake Alatoona.

ATLMusclBro5

07-28-12, 9:06 pm

Saturday PM: Chest

Machine flys
4 sets total

Incline Smith Machine bench press
6 sets total
(PR on 4th set: 315# x 5 reps)

Dumbbell flat bench press (close grip, dumbbells together, palms facing)
4 sets total

Machine incline press ssw/ Machine decline press
4 sets total

50 pushups (partials)

Incline bench was nice. Smith machine makes it a lot easier. My training partner reminded me that I did 315 on the incline bench before. I certainly don't remember. Anyway, it felt good today.

Rest tonight. I seriously need to eat and rehydrate. Legs on deck for Sunday.

ATLMusclBro5

08-12-12, 9:24 am

In Orlando and Tampa this weekend hanging out with my buddy Mark. We went to the Pro Bodybuilding Weekly Tampa Pro competition yesterday. This was actually the first pro competition I've attended. Outstanding physiques. Even the dudes out of the top 15 looked great. Shawn Rhoden won the show hands down. I saw him guest pose at the Southern States a few weeks ago and he was ready even then.

This morning I was in the lobby eating breakfast and I saw one of the amateur competitors (there was an amateur show as well before the pros competed). I asked him if he competed yesterday (his competition tan kinda gave him away). He said yes and we went from there. He was third in the over 50 class. He was disappointed in the outcome but he clearly understood how subjective the judging can be. He mentioned he had not competed in three years, so he was just glad to be back on stage. Somehow, I can clearly relate to that feeling all to well.

Anyway, gonna finish my carb loading (not much you can do with free continental breakfast at the hotel) and hopefully hit the beach in Clearwater before heading back to Orlando. My buddy wanted to train legs this afternoon. I may make him regret that decision with some supersets of walking lunges and barbell squats.

ATLMusclBro5

09-03-12, 10:28 am

Visiting family in Florida over the Labor Day holiday. Having a great time, but I'm about ready to get back on schedule. Just thinking in my head about the summer and what's on the horizon. I may download in the next day or two. In the meantime, my family is having a cookout this afternoon before I head back to Atlanta. It's one last binge before I'm back on my diet...and I definitely need to get back on my diet. My sister just made candied apples and I don't have much willpower when it comes to sweets. At least I had oatmeal today for breakfast. That's gotta count for something.

ATLMusclBro5

06-04-13, 1:02 am

I suppose every journey begins with Day 1...so here it goes

My goal is to compete at the NPC Coastal USA in Duluth, GA on August 17, 2013...just one month before I turn the big 4-0. I expect to be in the best shape of my life. My last competition was this show in 2011 where I placed 4th in the open heavyweight division. I intend to do better this year...hopefully win my class or at least place in the top 2. With everything else I have going on...between work, school, and trying to have a social life, this should be an interesting 3 months.

Anyway, I'll expand on this later. It's 1 am and I gotta be at my trainer's studio ready to train by 6:30 am. Not to mention the 45 minute ride to get there.

This is my journey.

ATLMusclBro5

06-11-13, 11:53 am

I went from having a sh!tty Friday (basically, I stayed out too late--should have just stayed home) to having an awesome Saturday (I actually trained shoulders and traps WITH my trainer and his training partner) to a decent Sunday (hung out with friends but blew off important stuff I could have been doing instead) to having a pretty good Monday (trained back with a buddy visitiing from out of town).

My biggest problem at the moment is that I'm only hitting my target at about 60%. I have time to tighten up. I'm just not on auto-pilot yet. There's still a lot of stuff that's distracting me. I'll spend some time this weekend working through my schedule and prepping meals. That should help a lot to reduce the distractions.

But I still have this voice in the back of my head that's just not on board. It's the voice that says "It's OK to skip cardio and sleep in this morning...you deserve it" or "One cheat meal won't hurt...just make up for it later." I'm not sure if that voice ever really goes away for me. But at the moment, it's way too loud. I need to listen more to the voice that says "It's 5 AM--get your a$$ out of bed and do your cardio" and "Every day you cheat on your diet costs you three days." Ten weeks will come before you know it and I don't wanna be in the audience watching all the competitors on stage do what I wasn't willing to do.

At this point, it's not a matter of ability or resources. It's a matter of will. Of choice.

It's a decision.

I will be ready.

ATLMusclBro5

06-12-13, 11:01 pm

AM Cardio: 60 min, stationary bike

Spent a few hours working on my schedule for the next 12 weeks. I have a much better idea of what I need to do and where I need to be. Still have a few gaps to fill in though. Hopefully by this weekend I'll have it nailed down.

Had dinner with a buddy visiting from Australia (Andrew). A pleasant and slightly random surprise for a Wednesday night. Headed to bed here soon. Gotta get up at 5:30 am for cardio. Legs tomorrow with my trainer after work. That should be fun. He's been pushing harder and harder each week. Really trying to get my quads growing again. Food is prepped already as well. Thursday will be a long day...but it should also be a good day.

ATLMusclBro5

06-21-13, 5:00 pm

It's definitely been a week of downs and ups.

I'm getting up early to meet with my trainer and get in some cardio before work. We did chest on Monday morning. I trained with a buddy on Tuesday night and did legs on my own on Thursday night. Hopefully I'll get in some shoulders or maybe back tonight. My diet is getting cleaner each day. At least the cheats are happening less and less. I can tell that I'm getting leaner as well, so the cardio must be working.

School is in high gear and I'm stressing a little about a big paper due in about four weeks. My tenant/roommate is a behind on his rent and he's been eating my meals. WTF?!?

I'm planning a weekend getaway for the July 4th holiday and trying to get my friends on board has been harder than I expected. One of my friends kicked me totally this week--as in, we're not even friends anymore. I suppose I wasn't a good enough friend to him. That stung a little, but I'm over it. I can focus my energy on my friends who get me and appreciate me instead of those who expect me to be what I'm not. Plus I'm trying to date now as well. I'm taking my girl out for breakfast in the morning. I'm hoping she'll enjoy it.

Not that I'm complaining about any of it...it's my life and I love it. It's just a little crazy how life floods you sometimes. Then it receeds. I suppose I'm doing the dog paddle right now. But I'm keeping my head above water and pacing myself.

Just 8 more weeks.

ATLMusclBro5

07-11-13, 1:23 pm

So...only 20 days since my last post?? Am I drowning yet?? F*ck

Anyway, July 4th trip to Charleston went well. We cut the trip down from three days to two, which turned out for the best. We left Atlanta on Friday morning and went to the hotel. I had an assignment to do for school so I was pretty tied up until the evening. It was raining anyway, so no big deal. We went out to dinner on Friday night and crashed. Excellent seafood from Fleet Landing, but I definitely went overboard with the biscuits and appetizers. We spent Saturday morning at the beach, ate lunch, then drove back to Atlanta. Great time with friends and a much needed getaway from Atlanta (it's been raining here for almost two weeks).

However, the trip definitely came at a cost. During Monday's session with my trainer, he asked me about my diet. I told him the truth (no reason to lie about what I ate). He's concerned that I'm not gonna be ready for August and reminded me that there's no room for error at this point. It's not what I wanted to hear, but exactly what I needed to hear. My last "binge" is over. I'm locked in. And he's right...with just 5 weeks until showtime, there's no room for f*ckups. My diet is cleaned up again and I can feel it already. He's keeping my carbs much higher this time, so I shouldn't be complaining so much. I just gotta stick to it. I'll also be increasing my cardio in the evenings for the next 3-4 weeks. If my abs and lower back aren't rock solid by that time, then my trainer's right...I will need to wait.

School is winding down for the summer. We have two weeks left and just a few major assignments in the pipeline. Then, I'll have nothing to be besides focus on this show. Everything has to get tighter. And it will.

ATLMusclBro5

07-18-13, 1:41 pm

Completed two solid sessions with my trainer this week. Back and shoulders on Tuesday then chest, bis, and tris on Wednesday. But getting up at 5:15 am has been hard this week. It's been more like 6:30 am instead. And at the end of the day, that throws me off bigtime. This is my last week of school for the summer term, so I'll have one less thing on my mind after I finish my final submittals on Saturday. I'm planning to rest this weekend and then it's nothing but contest stuff for the next four weeks.

ATLMusclBro5

07-26-13, 2:46 pm

Intense leg workout with my trainer yesterday. We also had a "moment of truth" check-in. As soon as I took my shirt off he told me we have a lot of work to do. He didn't even want to see me run through my quarter turns. Definitely not what I wanted to hear three weeks out. But, oddly, I was prepared for it. Even so, It still sucks to know I'm just not quite ready yet. I can tell that my body is changing...just not fast enough.

Basically, my trainer put me on a tuna and protein shake diet for the next 21 days if I expect to do this show in August. Otherwise, I'll end up waiting until October or November. I just don't want to wait. Just like I didn't want to hear the "I'm not living up to my full potential" speech again. But I got the speech anyway. And I'll have to push out my competition unless I can really shake things up over the next 3 weeks.

So after my mini-meltdown last night (I had a brief pitty party with my my roommate and a junk food run to the QT), I gotta ramp up my cardio to 2 hours minimum and lock in my diet. Oddly enough, today while I was getting lunch (a garden salad with grilled chicken), a delivery guy on his 10-speed said to me "sometimes you gotta be a soldier." Then he rode off to do his job.

I guess I gotta suck it up now and get back to doing my job as well.

This is my journey.

ATLMusclBro5

01-12-15, 11:10 pm

It's about time I blow the dust off this blog and get back to work.

I'll try to summarize 2014 in a few posts over the next few weeks, but what's done is done. Time to learn from the past and get busy making the future I've always imagined. Or at least continue making steps in that direction.

Monday: Chest

Warm-up: Step mill, 10 min

Peck Deck - 4 sets, 15 reps
Giant Set - 4 sets total, 10 reps each exercise
- Incline machine press
- Tricep extensions
- Seated bench press
Cable Crossover - 1 set, 30 reps (changed positions after 10 reps)

My upper body workouts are still somewhat brief until my arm is back to full strength (or closer than it is today).

Also, day 12 of the diet detox. I'm just over half way done. It's basically 21 days without eating meat and sweets. Fruits, veggies, beans, rice, oatmeal, limited breads and pasta. I usually don't have energy to train when I do this fast, but this year, I'm feeling much better. I guess my body has enough stored fat to burn through for energy!!

Anyway, it's good to be back on the journey. I'm looking forward to a good year.

GunRock

01-13-15, 7:39 am

[QUOTE=ATLMusclBro5;1398723]It's about time I blow the dust off this blog and get back to work.

Also, day 12 of the diet detox. I'm just over half way done. It's basically 21 days without eating meat and sweets. Fruits, veggies, beans, rice, oatmeal, limited breads and pasta. I usually don't have energy to train when I do this fast, but this year, I'm feeling much better. I guess my body has enough stored fat to burn through for energy.

Just curious. good to have you back sorry we missed you on the third but I know things happen. Hope you can be a part of Georgia's Convoy To The Cage 2015.

Failsafe

01-13-15, 10:02 am

This is awesome that you are back to tracking this. I read this back when we met up at the ABC. Let me know if you want to hook up and train. I have been on a approaching three week hiatus from this flu so I am hoping to get back in soon. Right up the road from you. Also, ping me and let me know your thoughts if you are interested in hitting The Arnold for the day trip with Gunrock and the crew. I am thinking we are 85% committed at this point to going ourselves if we can just get some work things sorted.

ATLMusclBro5

01-14-15, 8:50 pm

Just curious. good to have you back sorry we missed you on the third but I know things happen. Hope you can be a part of Georgia's Convoy To The Cage 2015.

Hey man. I'm sorry i missed the event as well. But hopefully we can all meet up at the Cage or the National ABC. I'm trying to get a few of my bros to come up to Columbus as well. We're talking about flying up on Friday - Sunday.

GunRock

01-14-15, 9:04 pm

Hey man. I'm sorry i missed the event as well. But hopefully we can all meet up at the Cage or the National ABC. I'm trying to get a few of my bros to come up to Columbus as well. We're talking about flying up on Friday - Sunday.

We're driving up late Friday trying to time it to arrive Saturday morning when the Expo opens and coming back right after the National ABC. Seriously.

That's cool you're flying though, shoot me your phone number and we'll keep you up to date on where The Convoy is and hook up with you in Columbus.

ATLMusclBro5

01-14-15, 9:06 pm

GunRock

01-14-15, 9:47 pm

Thanks man. Sorry to hear that you've been out for a while. Hopefully you're ready to get back to your gym routine. I'll definitely hit you up.

I want to make sure he's doing okay. Be cool if he can make the trip to Columbus but as long as he's doing well that's what's important. Haven't heard from him in a minute.

ATLMusclBro5

01-15-15, 11:26 am

I want to make sure he's doing okay. Be cool if he can make the trip to Columbus but as long as he's doing well that's what's important. Haven't heard from him in a minute.

Texted the Bard yesterday. He's good. Made it back to Warner Robins after spending time with family and friends over the holidays. I didn't ask him about the Cage but I will today.

ATLMusclBro5

01-15-15, 11:38 am

Wednesday: Cardio
30 min, Precor crosstrainer

Thursday: Back & Shoulders

Cardio
10 min, recumbent bike

Giant set (4 sets total)
- Seated rows, 15 reps (wide grip)
- Machine military press, 15 reps (close grip, palms facing)
- Lat pulldown, 10 reps (wide grip)
- Lat pulldown, 10 reps (reversed close grip)
- Machine lateral raises, 15 reps

Just a short and simple session this morning before work.

I'll try to give myself more time next time so I can throw in some rear deltoid work and upright rows for traps.

Failsafe

01-15-15, 11:49 am

Texted the Bard yesterday. He's good. Made it back to Warner Robins after spending time with family and friends over the holidays. I didn't ask him about the Cage but I will today.

Glad to hear that he is in a good spot. Hope that he can come out to The Cage.

ATLMusclBro5

01-16-15, 10:44 am

Friday: Chest & Arms

Cardio
10 min, Stepmill

Machine flys
4 sets, 15 reps

Giant set (4 sets total)
- Machine incline bench press, 10 reps (close grip)
- Machine incline bench press, 10 reps (wide grip)
- Tricep extension, 10 reps (rope)
- Machine seated bench press, 10 reps
- EZ bar curls, 10 reps

Machine flys
1 set, 20 reps

Another short workout. Probably done in 30 minutes. I'll add another giant set to Monday's chest workout since I'll have more time to train.

Legs are on deck for Saturday. Sunday should be a rest day but I'll probably at least do cardio before church.

GunRock

01-17-15, 2:01 am

Another short workout. Probably done in 30 minutes. I'll add another giant set to Monday's chest workout since I'll have more time to train.

Legs are on deck for Saturday.

Looks like you are on a roll Bro. Keep it up!

Sunday should be a rest day but I'll probably at least do cardio before church.[/QUOTE]

I've been thinking of doing a prayer walk through the area around the church on Sunday mornings. Kill two birds with one stone.

GunRock

01-18-15, 12:50 pm

Texted the Bard yesterday. He's good. Made it back to Warner Robins after spending time with family and friends over the holidays. I didn't ask him about the Cage but I will today.

Excellent! Thanks for checking in with him. Didn't want him to feel like we forgot all about him. Definitely get him to post whether he's going to make the Convoy. I'd love it if he posted a little more in his journey or anywhere on here. I feel like we need to be a tighter support network for each other going forward.

Anyway, thanks for following up with that.

Peace

ATLMusclBro5

01-20-15, 11:06 am

Monday: Legs (trained with Failsafe)

Warm-up
20 min, stationary bike

Leg extensions
5 sets, 15-20 reps

Squats
5 sets, 5-10 reps
(4 sets pyramid up, drop set on 5th set)

Seated leg curls
4 sets, 15-20 reps

Superset
Seated calf raises & Front squat (holding a 45-lb plate to your chest)
3 sets, 10 reps each exercise

Solid leg day with Failsafe. He said he was recovering from the flu, but he looked strong today. Looking forward to next time.

ATLMusclBro5

01-20-15, 11:11 am

I've been thinking of doing a prayer walk through the area around the church on Sunday mornings. Kill two birds with one stone.

I like that bro. When it's warmer or I need to get in a quick cardio session without the hassle of going to the gym, I'll just walk the neighborhood for 30-45 minutes. It's a great time to listen to an old sermon or get some prayer time in.

GunRock

01-20-15, 11:48 am

I like that bro. When it's warmer or I need to get in a quick cardio session without the hassle of going to the gym, I'll just walk the neighborhood for 30-45 minutes. It's a great time to listen to an old sermon or get some prayer time in.

True dat. I like reading some Scripture before I lift and then meditating on it during the training session whether or not I train with somebody else. If it's another believer, we actually talk about it, so some of my most meaningful Bible study times have occurred within the context of a workout.

GunRock

01-20-15, 12:12 pm

Monday: Solid leg day with Failsafe. He said he was recovering from the flu, but he looked strong today. Looking forward to next time.

After all, "A friend loves at all times, And a brother is born for adversity." Proverbs 17:17

Failsafe

01-20-15, 12:20 pm

After all, "A friend loves at all times, And a brother is born for adversity." Proverbs 17:17

Perfect scripture choice, Gunrock.

It was a great first training session for me and ATLMusclBro5 is a beast on legs. I have been lifting for so long by myself that I had totally forgot about the brotherhood of the iron. I was able to push myself beyond what my mind had already set as a limit because he was there backing me up; same feeling that I got when we did the first ABC at Iron Beast. It was great and can't wait to hit it again!

GunRock

01-20-15, 5:47 pm

Perfect scripture choice, Gunrock.

It was a great first training session for me and ATLMusclBro5 is a beast on legs. I have been lifting for so long by myself that I had totally forgot about the brotherhood of the iron. I was able to push myself beyond what my mind had already set as a limit because he was there backing me up; same feeling that I got when we did the first ABC at Iron Beast. It was great and can't wait to hit it again!

You need to enter the Big Can Promo. Pass the word. everyone needs to enter.

ATLMusclBro5

01-22-15, 1:37 pm

Wednesday: Cardio
30 min, recumbent bike

Thursday: Chest & Arms

Cardio
10 min, Stepmill

Machine flys
4 sets, 15 reps

Giant set (4 sets total)
- Machine incline bench press, 15-20 reps (close grip)
- Tricep extension, 15 reps (short grip handle)
- Machine seated bench press, 10 reps (arms extended, single rep each arm then both arms together)
- EZ bar curls, 15 reps

Cable crossover superset with tricep kickbacks
3 sets, 20 reps each

Machine seated bench press
3 sets, 10 reps

I added another superset to today's workout, but not a giant set like I intended. However, I did incorporate a good finishing movement with the machine bench press at the end. I felt like I was on the verge of a good pump in my chest and my right arm held up as well.

I should be able to push myself a little more with the next chest session.

Failsafe

01-22-15, 3:06 pm

Do it to it man!

ATLMusclBro5

01-29-15, 12:33 pm

My workouts are definitely becoming more consistent. I don't like getting up early for any reason, but hitting the gym before work, even for a short workout, just seems to be working for now. I may switch things up once the weather warms up in the spring, but for now, I'm just going along with my body's rhythm. The benefit is that my evenings are more open now, which is helpful when I need to get other stuff done, hang with friends, or just rest.

I'm still wrestling with a good split, but I think these are my days for lifting and cardio:

Sunday: Cardio (AM)
Monday: Lift
Tuesday: Off
Wednesday: Off
Thursday: Cardio (AM)
Friday: Lift
Saturday: Cardio (AM) and Lift

That basically gives me three days of cardio and three days of lifting. I can probably add another lifting session on Sundays if I'm feeling energized. Or I can move that session to Wednesdays.

I've been playing with full-body workouts this week. I want to add some extra compound movements (squats, leg press, some rowing movement, or something for chest) to every routine. My goal is to hit 2 of the three big bodyparts (legs, back, chest) during every workout for the next few weeks. So I may end up throwing in some squats on chest day or bent-over rows on leg day. My injury is improving so gotta start pushing myself more and more.

Looks like it's time to "turn up" in February, especially if I'm going to the CAGE and the AC in March.

GunRock

01-29-15, 2:13 pm

ATLMusclBro5

02-03-15, 1:02 pm

I like how you shifted your training week to the weekend. too many people complain of not having enough time when they could simply try this option. I keep it in reserve for when my work week is too hectic and I know I won't get enough rest Monday through Friday.

Thanks man. This schedule seems to work well for now given my current schedule and internal clock. I'm just trying to keep my excuses for not lifting down to a minimum. I just gotta keep wrestling with it until I figure out what will work for me.

So far, so good.

ATLMusclBro5

02-03-15, 1:17 pm

Good workouts over the weekend. Hit shoulders on Saturday and legs on Sunday after the Super Bowl. I was a little bummed after watching the Seahawks so training legs helped get my mind off the game.

Monday AM was cardio and PM was chest, tris, and bis. All were solid sessions, but I gotta work harder at keeping my intensity up.

Cleaning up the diet here as well. Cooked my chicken and rice for the next few days. Also roasted some potatoes and made black bean soup. Problem is, my roommate made banana pudding for the Super Bowl and I'm not letting that go to waste. I'll offset the dessert with some extra cardio and a salad or two.

I want to see what kind of progress I can make between now and the Arnold Expo. If I can get my abs back, that would be amazing. But I think a more realistic goal is to drop 6-10 pounds. I signed up a few weeks ago for the Bodyspace Transformation Challenge and I only have 8 weeks remaining until I have to take my "after" pictures. I would like to notice a difference in my appearance besides my haircut or my shorts being different.

ATLMusclBro5

02-06-15, 2:37 pm

Tuesday and Wednesday were scheduled off days. Apparently I needed them because I added Thursday this week as well. It seems my body just needed some extra down time. Or I was just being a little lazy because of the cold weather. But either way, Thursday was a rest day this week.

Friday morning was a short back workout. After a 10 minute warm-up on the step mill, I did two giant sets for back. Four different exercises in each giant set, 10-15 reps each exercise, and 4 sets. It's a good amount of work in a short time. I threw in some kettlebell swings at the end as well. 2 sets of 15 reps each with a 25 pound kettlebell. My quads, back, and shoulders should all be feeling it later this evening...which is perfect.

If I don't hang out with some friends tonight, I may just relax at the house since legs are on deck for Saturday. Sunday should be shoulders and Monday should be chest.

I've been cleaning up my diet as well this week. Much to my surprise, I'm back to eating 5 times a day without much trouble. But I threw in a cheat meal for lunch today. I went with a co-worker to a soul food restaurant in downtown Atlanta. I swear it was some good eatin'. Turkey and stuffing, mac and cheese, yams and sweet tea for me today. At least nothing was fried. But there were enough carbs in that meal for the next few days. However, I did bring my food with me today, so lunch will only be a cheat meal. I'm not turning it into a cheat day. That's a habit that gets broken this year.

ATLMusclBro5

02-13-15, 12:04 pm

It's been a crazy gym week.

Last Saturday, I did an Insanity-style boot camp workout at church. I thought for sure I could get through it no problem. But the instructor had me huffin' and puffin' after the first five minutes. It's by far the best cardio session I've had in months. I was wiped out by the end. But I really think it kicked up my metabolism as a result. I was eating everything I could find for the next four days.

Sunday, I met Young1 for back and it was another intense session. I've been really tentative with my right arm but this kid had me doing rack pulls with 315# for reps. The workout was definitely a boost to my confidence and a good indicator that my recovery is going well.

Monday and Tuesday ended up being rest days. I was definitely feeling beaten up after the boot camp and the back session.

Wednesday was chest and Thursday was another recovery day.

Friday AM was shoulders. Friday PM may be legs if I'm feeling good.

I'm planning to do the Insanity workout again on Saturday morning, so we'll see how tonight goes.

Diet this week was pretty consistent except for Thursday night. My roommate brought home McDonalds and apparently he was thinking about me. So we split 20 chicken nuggets and we each had a fish sandwich and a double cheeseburger. At least it was a cheat meal and not a cheat day.

ATLMusclBro5

03-12-15, 1:16 pm

Wednesday AM: Cardio - 30 min recumbent bike

Wednesday PM: Shoulders w/ Failsafe

Warm-up - 10 min, treadmill

Seated dumbbell presses (palms facing)
4 sets, 15 reps

Seated lateral raises
2 sets, 10 reps

Swinging lateral raises (standing)
2 sets, 10 reps

Reverse machine fly
4 sets, 15 reps

Front plate raises
6 sets, rep range decreased from 15 to 10 each set

Standing barbell press
3 sets, 10 reps

Good workout with Failsafe today. He works hard and makes me do the same.

This is my first week back in the gym after being out nearly 3 weeks. I'm not sure what was going around, but I definitely had it. It's nice to be able to breathe again and the coughing has almost stopped. Plus, I'm riding the wave of motivation from the Arnold expo and the National ABC. Both events were amazing and memorable. It was definitely the boost that I needed.

GunRock

03-13-15, 9:30 am

Wednesday AM: Cardio - 30 min recumbent bike

Good workout with Failsafe today. He works hard and makes me do the same. .

Glad to see the brotherhood is solidifying between the two of you! I definitely want to do some sort of informal meet up sometime soon. I'm training for a USAPL meet in April but it would still be good to hit some weights with you guys around.

[/QUOTE]This is my first week back in the gym after being out nearly 3 weeks. I'm not sure what was going around, but I definitely had it. It's nice to be able to breathe again and the coughing has almost stopped. Plus, I'm riding the wave of motivation from the Arnold expo and the National ABC. Both events were amazing and memorable. It was definitely the boost that I needed.[/QUOTE]

You better not have gotten me sick this past weekend! LOL. Glad you're feeling better.

ATLMusclBro5

03-17-15, 5:16 pm

Glad to see the brotherhood is solidifying between the two of you! I definitely want to do some sort of informal meet up sometime soon. I'm training for a USAPL meet in April but it would still be good to hit some weights with you guys around. You better not have gotten me sick this past weekend! LOL. Glad you're feeling better.

Hey bro. I definitely need to get up to your place and check out your home gym. Now that it's getting warmer, the Georgia Animals can bring some hamburgers and hotdogs for a cookout. haha!!

Please post the date and time of your next competition in the forum. And please forgive me if you caught a cold from me!! I'm finally feeling better after nearly three weeks. I'd hate to know that I passed that on to someone else.

ATLMusclBro5

03-17-15, 5:32 pm

Monday AM: Cardio
30 min, recumbent bike

Monday PM: Chest and arms

Giant Set - completed 4 sets total
- Machine flys, 15 reps
- Machine press (single arm), 10 reps
- Machine incline press, 10 reps
- Machine press (double arm, close grip), 10 reps
- Tricep extensions, 15 reps
- Cable bicep curls, 10 reps

Cable crossovers
2 sets, 21 reps total (7 reps across the front, 7 reps across the bottom, 7 reps across the middle)

It seems as though my appetite is improving. I've been eating everything I can for a few days now, especially red meat, which I don't normally have a craving for. Unfortunately, my waistline is paying the price. Since I don't have a competition on the horizon, I'm basically off-season currently. I just know in the back of my mind that if I do decide to compete this year, it's gonna be tough getting my weight down from where I am currently. I just need to keep some focus on eating clean and watching my carbs. Cheats are OK, but just know that there's a price to pay.

I felt like I had a decent chest workout for once. I was definitely pumped afterwards which felt great. I'm hoping next time I can add some extra volume like some close-grip barbell presses along with some skull crushers. I'm still treating my right bicep pretty gingerly, but I believe it's getting stronger. Plus it usually tells me when it's been overworked.

ATLMusclBro5

03-19-15, 10:33 am

Wednesday AM: Cardio
45 min, stationary bike

Wednesday PM: Cardio and Legs
30 min, stationary bike

Leg extension superset with seated leg curls
5 sets, 20 reps each

Smith machine squats
4 sets, 10 reps

Leg press
3 sets, 10 reps

Walking Lunges superset with calf raises
4 sets, 24 steps; 4 sets 30 reps

I haven't trained legs in over a month (probably closer to 6-7 weeks) so tonight's workout was nothing spectacular. I only worked up to 225 on the squat and 5 plates each side on the leg press and that was heavy to me. I suppose it doesn't help that I didn't start lifting until after 11 PM, but I gotta train when I'm feeling motivated. It just happens that I usually don't get motivated until after 9 PM sometimes. Regardless, you have to start somewhere and this is where I begin again.

This is my journey.

ATLMusclBro5

04-05-15, 8:13 am

Resurrect (verb)

(1) to bring (a dead person) back to life

(2) to cause (something that had ended or been forgotten or lost) to exist again, to be used again, etc.

I went to Florida for the weekend to visit my family for Easter and to support my mom at one of her doctor's appointments. She's definitely a fighter, having survived breast cancer and liver disease. So I'm encouraged as she works through issues related to diabetes and high blood pressure. She's making major changes to her diet to get her sugar levels under control. My mom even started "walking" on my sister's old Gazelle. I just encouraged her to be careful getting on and off that thing because it's a little tricky. In spite of the challenges she has faced and even faces currently, I'm amazed at how an 80 year old woman's faith in God moves her to action. To me, that's the power of resurrection.

Last March, i tore my bicep tendon backstage at the last bodybuilding competition I entered. I had surgery in May to reattach the tendon and have been in recovery mode for almost a year. My doctor has been amazing and was really aggressive with my recovery. He had be back in the gym doing upper body work 3 months after surgery (with much lighter weights of course). My final follow up appointment was in January and he gave me the clearance to keep pushing. I've battled in my head whether I'll ever do another competition and I have a nagging fear that I may rupture the tendon again. Needless to say, I gotta keep getting my fat a$$ on the treadmill and keep hitting the weights as hard as I can. Just like mom, I gotta believe in the power of resurrection for myself.

I'm not dead yet.

This is my journey.

Failsafe

04-06-15, 8:18 pm

ATLMusclBro5

04-13-15, 12:22 am

Saturday: Cardio and Legs

Sunday: Cardio and Shoulders

Beautiful spring weekend in Atlanta. Divided my time between friends, the gym, church, and relaxing. Got into some mischief as well. I suppose all work and no play makes me a dull boy. Anyway...

I'm definitely building more consistency in the gym which is a good thing. Gonna turn up my cardio sessions as well. Time to be more intentional about stripping this bodyfat off. I checked my bodyweight earlier in the week and i'm still hovering around 274#. This is the heaviest I've ever been, but I want it to be quality size, not just quantity. My short term goal is to drop 20 pounds in 60 days. I'll make some additional decisions if I can hit this first target.

GunRock

04-13-15, 6:43 pm

ATLMusclBro5

04-30-15, 2:37 pm

Gunrock,

I try to mix up my cardio as much as I can.

The machine I like the most is something like an arc trainer. It's like an elliptical without the arm movements. I set it for 30-45 minutes on the "interval" setting and let it run. I can burn 600 calories on the longer sessions (45 min). Otherwise, I use the stationary bike or the recumbent bike. I just don't get the same calorie burn with either of those for the same amount of time. On days that I'm really feeling motivated, I'll use the stepmill for as long as I can stay on. Usually, that's no more than 15 minutes.

I don't really count my weightlifting workouts as cardio. I don't recover from HIIT workouts very quickly, unless I'm spot on with my diet. Even then, I find that I still need adequate recovery time. I don't like to run outside (or indoors for that matter) but I'd probably go trail riding outside if I ever get another bike. Otherwise, all my cardio is done indoors.

Lately, I've been reading to make the time go by. Other times, I'll watch a movie on Netflix or listen to music. It's also good contemplation and thinking time. I don't get all metaphysical like Kai Greene, but I do use that time sometimes to think through stuff or make phone calls.

What are you doing for cardio Redge? Just curious. I'm trying to lose fat as well and sticking to HIIT as much as possible since I hate cardio and to preserve my muscle mass as much as possible. Fighting allergies right now so hill sprints are entertaining.

ATLMusclBro5

04-30-15, 3:08 pm

GunRock

05-06-15, 12:38 am

ATLMusclBro5

05-12-15, 1:48 pm

I was cleaning out some old emails today and found a barbell training routine that I must have signed up for a few years ago. It's a free download.

Here's the link:

http://www.criticalbench.com/gains/hss

I have a rack and 300+ pounds of Olympic weights outside on the back patio that are anxious to get some use. I live in a townhouse community, so I just gotta make sure I don't alarm the neighbors with too many yells and grunts and weights slamming on the concrete.

ATLMusclBro5

05-26-15, 3:36 pm

Monday: Cardio & Legs

Cardio: 30 min - recumbent bike

Legs

Superset: Seated leg curls & leg extensions
4 sets, 20 reps each

Smith machine squats
3 sets, 8 reps (worked up to 315 for 8 reps)

Leg press
3 sets, 20 reps (worked up to 5 plates each side)

Walking lunges
4 sets, 20+ steps

Short but intense leg workout this AM. I had to keep it short since I promised some friends I would help with packing and moving their house. I was assigned to help get the stuff out of the attic and load the moving truck. Needless to say, their attic felt like a sauna so I probably lost a few pounds of water and I got in lots of extra cardio. After a much needed shower and some rest, I did eventually meet up with some friends briefly that evening for some food and fellowship at a Memorial Day cookout. The last thing I remember was passing out watching Monday Night Raw.

ATLMusclBro5

05-28-15, 4:02 pm

Bodybuilding.com has sponsored repeated transformation challenges over the last several years. I've participated a few times with varying degrees of success, with all the before and after pictures to prove it. This year, they are offering ongoing challenges throughout 2015. I jumped in on their current 6-week challenge in an effort to help burn through this bodyfat. Week 2 is currently underway.

While I can see some changes, I really gotta lock in my gym and cardio sessions. It's been tough because of a class I'm taking that meets in the evenings after work. However, the class ends next week, so there's still time to regain some consistency and make some improvements.

Time flies. It's hard to believe six weeks have come and gone. I definitely had high hopes for this transformation challenge. But honestly, hopes and goals are not one in the same. I must admit...my goals were not very clearly defined. Instead it was the more generic goal of "losing some bodyfat." I've had some really good workouts over the last few weeks. But the consistency just hasn't been where I would like it to be. Neither has my energy level. I'll keep evaluating my schedule because there is room for improvement all around. Increased workout frequency, more clean meals, and more rest are all pretty high on my priority list. But so is having a social life. Plus the demands of my job are increasing, so I really need to work on that whole "balance" thing before everything gets out of control.

I've been giving some serious thought to talking to a registered dietician and/or nutritionist. The service should be covered by my insurance, so it could really be a useful consultation. According to Gunrock, learning just one new thing that I didn't know before would be worth the visit. Plus it would be a good way to jumpstart the next transformation challenge.

GunRock

05-28-15, 6:59 pm

According to Gunrock, learning just one new thing that I didn't know before would be worth the visit. Plus it would be a good way to jumpstart the next transformation challenge.

At the same time, just as true is the phrase: "The definition of an advanced technique is a basic technique that's been perfected". I think that's the basis for advancement in any part of life. 1) Learning new things and
2)perfecting what you already know.

1) Is how you keep your mind sharp and continue to grow internally.
2) Is how you nudge your body closer to it's potential

both are necessary.

Ok. Done sounding like Mr. Miyagi.

ATLMusclBro5

06-25-15, 1:29 am

Wednesday: Cardio & Chest

AM - Cardio: 30 min stationary bike

PM - Cardio & Chest

Cardio: 30 min recumbent bike

Machine fly
5 sets, 15 reps

Machine vertical bench press superset with Dumbbell pullovers
5 sets, 10 reps, each exercise

Smith Machine incline press superset with Machine dips
4 sets, 10 reps each exercise

Cable crossovers
3 sets, 10 reps

Tricep pressdown superset with Tricep kickbacks
2 sets, 10 reps each exercise

Late night at the gym. Started my second cardio session around 11:30 PM. Finished training around 1 AM. In general, I've been doing more cardio than lifting, but tonight's chest workout was solid. Time to crash. Way past my bedtime.

ATLMusclBro5

07-03-15, 10:37 am

Just taking a few days to regroup, recharge, and refocus. I'm spending the holiday weekend in Los Angeles near Hermosa Beach visiting my old roommate from graduate school. We actually met 20 years ago at a summer research camp while we were undergraduates and ended up being roommates at NC State during graduate school. It's nothing but a miracle that two introvert engineers (i.e. nerds) could maintain a friendship that long and still have fun when we around each other two decades later. This may be a stretch, but I think the bond was formed in the gym.

He was my first real training partner. We were both "hardgainers" and trained regularly for 4-5 days a week. We were both grad students in engineering, gym buddies, roommates, cooked meals together and shared creatine and protein shakes. At times we definitely needed some separation--otherwise we would have killed each other. But the bond and brotherhood was built under the bench press and squat rack.

After we both graduated, we've kept in touch through the years--through the ups and downs of job transfers, ex-girlfriends, and personal gains and losses. He's definitely my brother and I'm grateful for his friendship.

So we're gonna hang out in LA this weekend and get into as much mayhem as two middle-aged men can get into. haha!! Basically, we'll end up at the beach drinking Coronas. But this was exactly the getaway I needed. I'm spending time with friends, enjoying the ocean air, and taking time to refocus on my goals and what I want to accomplish out of this thing called life. It's just good to not have to do it all alone.

This is my journey.

GunRock

07-03-15, 7:26 pm

ATLMusclBro5

10-08-15, 12:31 pm

I started working with a nutritionist around mid-July in order to get a better handle on my offseason diet. Up until then, I was really just eating everything I wanted without much regard for quality or consideration or what my intake was doing to my body. As a result, I was definitely getting bigger and more massive (I actually hit 285 pounds), but the quality just wan't there (in other words, I was fat).

Since I'm not currently in competition mode, my focus has shifted from building muscle to sustaining health...which makes for a different diet that I was accustomed to. For now, I'm aiming for 2400 calories each day, consuming of 50% carbs, 30% fats, and 20% protein. When I first heard this from my nutritionist, I almost walked out the door. I just figured she didn't understand bodybuilding and my daily requirement for 300 grams of protein everyday. Her point to me was that unless my kidneys were genetic wonders, then I was overloading them big time. From her research and study, she explained that somewhere down the line we were sold the belief that one gram of protein per pound of bodyweight was acceptable for muscle hypertrophy. I'm really not here to argue that point, but I was willing to follow her guidance since my own diet of Burger King and Zaxby's was making me pre-hypertensive and cuddly.

Doing the diet her way has produced slower changes, but changes none the less. I haven't lost 30 pounds in 12 weeks like I would on a competition diet. Instead, I've maybe only lost 5-8 pounds overall. But more importantly, my bodyfat is decreasing, albeit slowly. Plus, I feel like this way, the diet is more sustainable and opens the door for more choices--instead of chicken, brown rice, and broccoli three times a day along with two protein shakes. Don't get me wrong, I understand the need for the rigidity of a competition diet because it procudes results. However, I think I'm learning to find more fluidity in my offseason diet.

Now that I'm done with my birthday binge eating, it's back to leafy greens and grilled animal carcasses...plus the occasional cupcake. The sweet tooth may never fully go away. But I am working hard to figure this diet thing out. I gotta incorporate more health and wellness into this whole bodybuilding thing.

This is my journey.

ATLMusclBro5

12-18-15, 5:49 pm

Generally, I'm not the guy who does well with acknowledging small victories. Instead, I'm the guy who eats a dozen Oreo's to celebrate when I stick to my diet for a few days in a row. Sometimes, I don't see the point of recognizing the person who comes in 7th place. But lately, I've been feeling like the guy in 7th place.

I get that it's the holidays and my diet is not going to be perfect. I also understand that as I get older, my body isn't going to change as quickly as it did five years ago. Even so, I'm just feeling like I'm stalling out at the moment. Workouts are OK, but not awesome. Diet is OK, just not consistent. Personal life is OK, just not outstanding. Whether it's mindset, execution, or expectation, I'm not where I want to be (or where I think i should be).

The big problem with this line of thinking is that you can easily miss the forest for the trees. It's easy to miss the beauty of the journey when you're so focused on the destination. So I think I need to acknowledge the completion of my first 10k. I actually did it on Thanksgiving with my family. We've completed the Thanksgiving 5k in my hometown for the last few years and my big sister thought we should try the 10k. I was hesitant at first but I went ahead and signed up. I knew that I wasn't going to run it, but I would be satisfied as long as i finished under 2 hours, even if I walked the full 6 miles.

At the end, my time was around 1 hour 45 min, give or take. No records were broken and no medals were earned. But the important thing for me was finishing. It's kinda funny, because completing a 10k was such a mental hurdle for me. I've signed up for the Peachtree Road Race here in Atlanta for several years. I've gone through the effort to get a number (which is actually a big deal) but never entered the race. For whatever reason, I couldn't get over that hurdle. But now that I have one 10k under my belt, the hurdle feels lower now. In fact, my family said they would come to Atlanta over the summer and we would do the Peachtree Road Race together in 2016. It's really kinda awesome.

I guess the moral is that there's value in finishing what you started. And sometimes you have to endure until the end. But somehow you must find the beauty in the middle and celebrate small victories. Just celebrate with fewer Oreos.

GunRock

12-18-15, 7:24 pm

ATLMusclBro5

12-31-15, 5:28 pm

On Wednesday, my Animal brother Failsafe shot me a text asking if I had any New Year's resolutions. Instead a three-page text message reply, I shot back these five words:

"Continue healing and continue growing."

I'm not sure if I could have summarized my plans for 2016 any better. What I said applies both to the gym and to my life in general. My body, mind, and soul/spirit all need time to heal from injuries, bad decisions, and disappointments. Plus, everything positive in my life needs to keep growing. I must continue making progress in the gym, in my friendships, and my family (both immediate and future). There's just no place for stagnation at the moment.

I'm headed to church tonight for Watch Night service. Then I'm going to bed if I don't hang out afterwards. The plan is to get up around 8 am on Friday and head to the gym for an insane leg workout. Then maybe grab breakfast at Waffle House. Then back to the house to relax and work on some home improvement projects I should have completed by now. If I'm rested, then I'll make the drive to Chattanooga for the ABC session on Saturday. The fellowship would be awesome even if I only end up training arms. Sunday is church, meal prep, and rest. Then I hit the ground hard on Monday.

Le'ts see what damage I can do in 2016!!

This is my journey.

Happy New Year Animals.

Redge (aka ATLMusclbro5)

Pale Rider

12-31-15, 8:17 pm

Happy new year

ATLMusclBro5

02-06-16, 8:39 am

Why am I awake at 6 AM on a Saturday in February? Everything about today says to sleep in and relax. It's cold outside and I have plenty to keep me busy this weekend. But my mind is already racing. Probably because it fears today is leg day. I did barbell squats last week, so I'll likely focus on machines today--which probably means high reps. I throw on my uniform for today...a long-sleeved hoodie, tights, and my favorite Nike Shox. I probably haven't worn these shoes 10 times in 5 years. But today feels like a special day, so they are chosen. The hoodie keeps my head warm mostly. Plus it helps me block out my surroundings--which is necessary sometimes. The tights keep my legs warm. Who am I kidding. Tights are strictly to show just a little.

I actually made breakfast this morning, sat down and enjoyed eating it. Oatmeal with raisins (just over 1/2 cup uncooked oats cooked in 1.5 cups water then throw in some raisins and cinnamon) and 4 scrambled eggs (3 whites, 1 whole egg). Also, about 12 ounces water to help me wash down a pack of Animal Test. I haven't used this stuff in years, so I have no idea how I'll feel during my workout. I'll do 30 minutes on the bike to warm up. I'm sure I'll be ready to rip someone's throat out afterwards if the AT starts kicking in. Thank God I'm wearing a hoodie today. I'll need to focus.

Five weeks into the new year and I'm down 10 pounds. I'm feeling good about that. I'll need to get more time on the bike or treadmill so I can burn through more bodyfat. I can tell that I'm leaning down. I even had a friend comment yesterday that the buttons on my jacket weren't screaming. I responded that they suspended my membership at the cupcake factory. We both laughed. But my diet is changing for the better. Not cheating as much. More veggies and less garbage. But I'm not there just yet. I'll know I'm closer when I don't have to flex so hard to make my abs show up.

Two more pills to go then I'm gonna terrorize my quads today.

Failsafe

02-06-16, 2:35 pm

This just inspired me to get the family outside and work with the kettle bells. Thanks for that.

ATLMusclBro5

04-12-16, 12:44 pm

Just a quick update here. Kinda feels like I'm juggling a few bowling balls at the moment. But no complaints. It's fine as long as they are all in the air.

I posted a few updated pictures on my Bodyspace page at the end of their most recent Transformation Challenge. I'm planning to start another as soon as it starts. I'm considering using Instagram more for progress pics and such. But for now, I think the link www.bodyspace.com/redge05 will take you to my Bodyspace homepage.

Overall, food is good at the moment. I'm making good progress using a local prepared meal provider called Good Measure Meals (www.goodmeasuremeals.com). For around $100 a week, I get 15 restaurant quality meals delivered without all the sodium and the prep time. I've been going good with them for about six weeks. It definitely has been working me as it's helping me continue to drop weight. Last check-in was around 267, which is about 16 pounds or so below where I started in January.

My workouts have been improving lately as well. Maybe it's the warmer weather and longer days, but my motivation to train has been high lately. I'm just going with it--trying to turn up the intensity whenever I can. I talked to Gunrock about some powerlifting coaches and he sent me a few contacts I need to follow up on. Who knows...a change in training style could be beneficial. Marietta Barbell Gym is less than 10 minutes from my house so I will check them out probably this weekend. Even a three month membership could be helpful.

Work is busy, but it's good. I'm also working on a new blog/podcast concept with another bro. We've been generating content and working on the website as well. Hopefully that will launch soon.

More to come. I just needed to unload a little for now.

Definitely excited and hopeful for what is to come. Just gotta keep taking steps of faith towards what I see.

This is my journey.

ATLMusclBro5

04-20-16, 7:58 am

Yesterday, I was talking to a friend and we realized that we were both stress eaters. My "go-to" foods are usually fast foods and sweets. In years past, working off the binge could be accomplished with an extra hour of cardio. Now, it's a little different. I'm doing the extra cardio to burn off the cookies and cakes from last year. So I'd be sleeping at the gym based on what I ate yesterday. Anyway, I must continue to be more mindful about my eating. It's just tough when I'm busy--and this is probably the most busy week I've had all year.

Fast food is convenient, but it's hardly ever the best choice. For me, the fat and sodium content offsets the benefits of the protein and carbs. And it's tough eating a salad while I'm driving 70 miles per hour on I-285. The good thing is that today is another day to work on getting it right.

I think I'm just feeling a little like crap because I haven't worked out all week. I twisted my ankle on Sunday during a hike and it's taken a few days to stop hurting. On top of that, I have a few projects at work and some personal stuff that's pretty demanding at the moment. I'm not complaining mind you--I love all of it. But I am a little drained. I've hit the snooze button on my phone as long as I could this week. My hope is the extra 42 minutes makes a difference.

I'll bring my gym gear with me today instead of coming home and relaxing and thinking I'm going to go back to the gym. My goal is to get everything done while I'm out and about.

And maybe I'll eat a salad tonight for dinner. I just gotta avoid the Zensation from Zaxby's. It's a killer.

ATLMusclBro5

04-26-16, 3:19 pm

Monday was the first day of Bodybuilding.com's newest transformation challenge. This one is called "Still In It." Check out the details on their website (www.bodybuilding.com).

Anyway, it's an 8-week balls to the wall challenge where you push yourself beyond your new year's resolutions. I've made some good progress, but this will help me continue down the right path. I hate posting progress pictures, but I decided that I will use Instagram this time. Mostly for some accountability, as well as some entertainment. I'm also planning to blog a bit more. Maybe shorter posts--but we'll see how it all works out.

I'm incorporating a new training routine as well for this challenge. I just figured if I keep doing what I've always done, I'll get what I've always achieved. I came across the book, "Bigger, Leaner, Stronger" on Amazon (http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895274?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00) by Michael Matthews. I skimmed through the first 8 chapters doing cardio last night to get to the heart of his message and training style. Basically, he preaches using progressive overload principles (translation--lift some heavy a$$ weights for 4-6 reps). I've actually avoided lifting heavy since my bicep injury, but I think it's time to try again. In fact, I tried last night during a chest and tricep workout. I incorporated the heavy lifts on some basic chest movements (machine fly, incline dumbbell press, seated hammer strength press) and it didn't take long for my chest to start filling up. I finished with some supersets for triceps and cable crossovers. It was probably one of the best chest workouts I've had in a while. So I'm excited about what this book has to offer. It certainly can't hurt to mix up my routine a little.

I'm also using a local prepared meals company called Good Measure Meals (www.goodmeasuremeals.com). For now, I'm using them for 15 meals per week (3 meals a day, 5 days a week) which gives me 1200 calories per day of clean, balanced eating. Realistically, I will need to supplement with additional food since I'm certain lifting heavy like I'm planning will have me hungry like a grizzly bear. But It's a good thing. The biggest challenge will be to see how much my body can change in 8 weeks. Work should slow down a little for the summer, so I should have the time I need to get to the gym. But even if it doesn't slow down, I gotta make the time. That's the point of the challenge--to show that I'm "Still In It."

My goal is to have have the support pieces together and just execute. If all goes well, my summer six pack is just 8 weeks away.

Hit me up on IG at redge005.

This is my journey.

ATLMusclBro5

07-06-16, 10:00 pm

My goal is to have have the support pieces together and just execute. If all goes well, my summer six pack is just 8 weeks away.

Challenge over. Time for some reflection.

I tracked my workouts over the last 8 weeks and I was at about 50% execution. Or if I was really playing with the numbers, I was at 100% execution if I said that the workouts I completed were the ones I intended. It's all about how you spin it. The problem is that no matter how I spin the numbers, I haven't reached my goal of a six pack in 8 weeks.

So the goal begins again.

I've taken close to three weeks off from the gym. Not sure if I'm beating myself up or just taking a much needed break. Again, it suppose it depends on how you spin it. But I am using the time to regroup--not to retreat.

One thing that put a huge smile on my face and joy in my heart was hosting my family for the long holiday weekend. My mom and my two sisters drove up from Florida and spent 4 days with me. We actually planned this trip back in November after the 10k turkey trot we completed as a family. At that time, my sister had the grand idea to do the Peachtree Road Race in Atlanta for July 4. Of course, we all agreed. The race seemed so far away and we all made grand plans to train 5 miles a day in order to prepare.

But in typical fashion, life got in the way...at least for me. I didn't run 5 miles a day. I barely walked one mile a week. But I did what I did. And i actually completed the course this year. I didn't buy and sell my number as I have in the past. I didn't make excuses for not training and back out at the last minute. I took a huge leap (at least for me) into the unknown and completed a 10k--only the second one in my life.

I've heard so many things about the Peachtree Road Race that made it such a mental block for me. Things like "it's a finisher's race" and "cardiac hill" made the race terrifying. It was the monster underneath my bed...at least in my own head. But with minimal training (I did walk 5 miles the week before the race), I did it. Walking mostly, jogging occasionally, but enjoying fully. Doing the race with my sisters was a great idea and a great experience. Of course, we made grand plans for next year and even laughed about doing a half marathon.

However, one thing at a time. I still have a six-pack that continues to allude me. And with my birthday looming on the horizon (in September), it's becoming more important than ever.

Anyway, Starbucks is kicking me out. Gotta split. This is my journey.

GunRock

07-14-16, 1:56 am

Challenge over. Time for some reflection.

I tracked my workouts over the last 8 weeks and I was at about 50% execution. Or if I was really playing with the numbers, I was at 100% execution if I said that the workouts I completed were the ones I intended. It's all about how you spin it. The problem is that no matter how I spin the numbers, I haven't reached my goal of a six pack in 8 weeks.

So the goal begins again.

I've taken close to three weeks off from the gym. Not sure if I'm beating myself up or just taking a much needed break. Again, it suppose it depends on how you spin it. But I am using the time to regroup--not to retreat.

One thing that put a huge smile on my face and joy in my heart was hosting my family for the long holiday weekend. My mom and my two sisters drove up from Florida and spent 4 days with me. We actually planned this trip back in November after the 10k turkey trot we completed as a family. At that time, my sister had the grand idea to do the Peachtree Road Race in Atlanta for July 4. Of course, we all agreed. The race seemed so far away and we all made grand plans to train 5 miles a day in order to prepare.

But in typical fashion, life got in the way...at least for me. I didn't run 5 miles a day. I barely walked one mile a week. But I did what I did. And i actually completed the course this year. I didn't buy and sell my number as I have in the past. I didn't make excuses for not training and back out at the last minute. I took a huge leap (at least for me) into the unknown and completed a 10k--only the second one in my life.

I've heard so many things about the Peachtree Road Race that made it such a mental block for me. Things like "it's a finisher's race" and "cardiac hill" made the race terrifying. It was the monster underneath my bed...at least in my own head. But with minimal training (I did walk 5 miles the week before the race), I did it. Walking mostly, jogging occasionally, but enjoying fully. Doing the race with my sisters was a great idea and a great experience. Of course, we made grand plans for next year and even laughed about doing a half marathon.

However, one thing at a time. I still have a six-pack that continues to allude me. And with my birthday looming on the horizon (in September), it's becoming more important than ever.

Anyway, Starbucks is kicking me out. Gotta split. This is my journey.

Hey man,

Journey's don't end until we die. So you may have detoured but you're still on the path. I'd like to train with you and Failsafe again, I'm thinking of another ABC, maybe in September. No seminar, just get together, lift and eat afterwards. Whoever shows up is fine.

Let me know if you're interested.

ATLMusclBro5

07-21-16, 2:01 pm

Hey man,

Journey's don't end until we die. So you may have detoured but you're still on the path. I'd like to train with you and Failsafe again, I'm thinking of another ABC, maybe in September. No seminar, just get together, lift and eat afterwards. Whoever shows up is fine.

Let me know if you're interested.

Definitely interested bro! Let's say after the Olympia weekend--so maybe on September 24?

ATLMusclBro5

07-21-16, 2:44 pm

I think I was a little too excited with the recent closing of The Sports Authority. Not that I was keeping count, but I must have visited almost every store in the Atlanta metro area over the last few weeks looking for deals. I was lucky enough to find some good gym clothes at 30% off and some Olympic plates at 40% off. Once the stores hit 50% off, they were being ransacked. So only mismatched shoes and socks along with empty racks remain.

Another day, I fell asleep on the couch and woke up to the Body Beast infomercial blasting in the background. It's the one where Sagi Kalev is selling his workout program. For only two easy payments of $19.95 plus shipping and handling, I could be on my way to having the best beach body in Marietta, Georgia. Unfortunately, the closest beach is 5 hours away. Nevertheless, my DVDs should be delivered within the next day or two.

Topping off my shopping spree, I bought a bike rack for my mountain bike. So now, I don't have to force my bike in the back of my SUV. Instead, I have a shiny new exterior rack to carry not only my bike but that of my riding partner...whoever that might be.

I definitely have all the trappings of a musclehead...now it's time to procude some results.

Did I mention I signed up for three months of online personal training (what the f*ck)?? Gotta take more progress pics.

All the resources are in place. Just gotta execute.

This is my journey.

GunRock

07-21-16, 8:51 pm

Definitely interested bro! Let's say after the Olympia weekend--so maybe on September 24?
Let me double check to make sure there aren't any conflicts with Iron Beast. I'm good that should be about a month away from my meet and it will be after BOB3 so it won't interfere with JustinBethune being able to get there. I really want this to be something where we just invite fans of the brand who want to train together not just come by to star gaze at athletes. Time to see who's real.

I think I was a little too excited with the recent closing of The Sports Authority. Not that I was keeping count, but I must have visited almost every store in the Atlanta metro area over the last few weeks looking for deals. I was lucky enough to find some good gym clothes at 30% off and some Olympic plates at 40% off. Once the stores hit 50% off, they were being ransacked. So only mismatched shoes and socks along with empty racks remain.

Another day, I fell asleep on the couch and woke up to the Body Beast infomercial blasting in the background. It's the one where Sagi Kalev is selling his workout program. For only two easy payments of $19.95 plus shipping and handling, I could be on my way to having the best beach body in Marietta, Georgia. Unfortunately, the closest beach is 5 hours away. Nevertheless, my DVDs should be delivered within the next day or two.

Topping off my shopping spree, I bought a bike rack for my mountain bike. So now, I don't have to force my bike in the back of my SUV. Instead, I have a shiny new exterior rack to carry not only my bike but that of my riding partner...whoever that might be.

I definitely have all the trappings of a musclehead...now it's time to procude some results.

Did I mention I signed up for three months of online personal training (what the f*ck)?? Gotta take more progress pics.

All the resources are in place. Just gotta execute.

This is my journey.
You are turning into Herman's Head just like AJones.

ATLMusclBro5

07-22-16, 3:07 pm

You are turning into Herman's Head just like AJones.

Haha!!! You got me on that one brother!

Fortunately, today I listened to the voice in my head that said "get your a$$ up and go to the gym!" I completed a back workout this morning that started my day on a positive note. It was exactly what I needed to do today.

Stoking the fire...

GunRock

07-22-16, 7:45 pm

Haha!!! You got me on that one brother!

Fortunately, today I listened to the voice in my head that said "get your a$$ up and go to the gym!" I completed a back workout this morning that started my day on a positive note. It was exactly what I needed to do today.

Stoking the fire...

That's what I'm talking about! Stay with it!!! If you get tempted to slack off just picture Jim Brakewood yelling at you to be the first Black Viking! https://www.instagram.com/p/BIIy8dIgiKR/?taken-by=jim_brakewood_jr

ATLMusclBro5

07-25-16, 9:19 pm

That's what I'm talking about! Stay with it!!! If you get tempted to slack off just picture Jim Brakewood yelling at you to be the first Black Viking! https://www.instagram.com/p/BIIy8dIgiKR/?taken-by=jim_brakewood_jr

Love the picture bro!!

ATLMusclBro5

07-25-16, 10:46 pm

ATLMusclBro5

05-26-17, 12:01 pm

This morning, I stumbled on Evan Centopani's "Road to Recovery" thread in the Forvm and found the series on YouTube--

https://www.youtube.com/watch?v=4k5jLuw-m0Y

I remember a buddy telling me that Centopani suffered an injury a few months back. I saw a few Instagram pics which looked like he had knee surgery. But I must admit, until this morning, I didn't realize until I watched his video that the injury was a ruptured quad tendon.

I watched him explain what he experienced that day as a result of slipping on ice--the loss of control, the popping and grinding sounds emanating from his knee, the acute pain, the call for help.

During the video, Centopani said he was planning to do the New York Pro show. I watched the New York Pro results stream in over the weekend. I'm sure he would have made the top 3 and likely even won. But his plans to compete would be delayed due to the injury.

I listened to him talk about how he was frustrated because of the injury. But he also talked about being optimistic despite his circumstances. You could even see the optimism in his expressions as he laughs during parts of the video.

I never thought I'd be able to relate to his experience on so many levels--until I ruptured both quad tendons in a freak accident back in April.

My pre-op is June 1 and surgery is set for June 3. The reason I'm even bringing any of this up is because I was feeling afraid. So many doubts and unknowns were hitting me all at once. For the most part, I could silence the doubt...it was mostly irrational anyway. But the unknowns were gripping me tighter. What would my recovery look like? When will I be able to support my bodyweight again? When would life return to normal? It's tough when "I don't know" is the best answer to questions I just can't answer.

And so, the optimism Centopani was explaining makes sense to me. It's like having faith in the midst of doubt--or hope in the midst of the unknown--or laughter in the face of frustration...it's the best way to combat the negativity. Especially the negativity in my own head.

This post is just barely scratching the surface of what's been on my mind these last few weeks. But it's a start.

I pray that Centopani's recovery continues to go well and I appreciate him sharing his journey. It was definitely an encouragement to me this morning.

ATLMusclBro5

06-01-17, 9:36 pm

I had my pre-op appointment with the surgeon today and I think it really calmed me down a lot. Hearing that he has completed several similar procedures helped reassure me as well. I was mostly concerned that the time between when the injury occurred and the actual surgery date was too long. But he was confident that I hadn't waited too long to get my knees repaired.

So tomorrow will probably be a busy day. I'm supposed to see Wonder Woman in the afternoon with a friend (first time I would have been to a movie theater in a wheelchair). Maybe grab a late lunch or early dinner afterwards (a good buffet would be nice). Then go to my church for it's monthly "First Friday" service later that evening (because I need all the prayer I can get).

Then early Saturday morning, I report to the hospital at 5:30 AM for surgery at 7:30 AM. Lord willing, all will go smoothly and my pain will be well managed following the procedure. Prayerfully, I'll be back on my feet just after the 4th of July holiday.

I'm definitely anxious to get back to the gym. But for now, I'll be satisfied with just walking upright without assistance.

This is my journey.

ATLMusclBro5

06-09-17, 1:45 pm

My doctor told me that he felt the surgery went according to plan. He said he spent about 90 minutes on one knee and about 75 minutes on the other. He did encounter a lot of scar tissue, but he was able to remove all of it before completing the procedure. I've been recovering at home for a week now. Pain has been under control so far and I've been receiving amazing care and support from friends and family. My big sister even came up from Florida to help out for a few weeks.

I have to wear leg braces on both legs for now, so mobility is my biggest challenge. But I'm starting to move around more and more. Just taking it one day at a time. Physical therapy begins on Monday, so I'll spend this weekend getting my mind right for what will be required of me. My doctor wants me walking and so do I. My surgical follow up is on Tuesday. Hopefully everything is continuing to heal.

For now, the last surgery is behind me. Looking forward to recovery. We'll see awaits me next week.

GunRock

06-09-17, 5:15 pm

I never thought my weekly meal prep could generate so many emotions, but Sunday's prep was one that I won't soon forget.

It's the first time I allowed my girl to help me out in the kitchen. I'm a bit of a control freak (imagine that) so I was monitoring her closely. But she helped me weigh my chicken breast precisely on my trusted food scale and made the assembly line run smoothly. I must admit...I could feel the love from her and I could feel a wall come down between us. She thanked me for letting her in. Into a world that I barely talk about. But a world that I spend hours each week building, one rep at a time.

What's odd was that even with her there, in the middle of our "moment," I was still quite distracted. Sunday morning I got the news that one of my buddies had passed away. Apparently he had been sick for some time and I didn't know it. We hadn't texted in a while or talked in forever, so like most times I thought no news was good news. I couldn't have been more wrong.

We met through bodybuilding. He was one of the first guys I knew who was tall (6'2") and big (superheavyweight). We would meet up sometimes for a good meal. He would eat clean, I would eat a burger. I was shocked to hear him say once that he was impressed with my physique. That meant a lot coming from him. It often made me think twice about my next cheat meal. I remember once we were talking about macros and he asked me how much protein I was consuming. I don't remember my answer, but he chastised me for not knowing. He questioned how I could be a bodybuilder and not know what I was putting in my body. I remembered him telling me to purchase a food scale because it was critical to my progress. I listened. In fact, it's the same trusted food scale I used to measure my chicken breast to this day. Even on Sunday.

B.A.--I love you brother. See you again.

This is my journey.

Hey Brother, I'm glad to hear that your surgery went well. My surgery wasn't as major as yours, they were just removing a tumor, but I was worried because I'd never been unconscious because of someone else's actions ever in my life. Never knocked out fighting, never had surgery. Even with my wisdom tooth removal, I was awake the entire time. (they gave me a local). Then not knowing if the tumor meant that I had cancer dug away at me. I remember asking God if this was His way of telling me that I was done. That He was getting me ready to come home. That's really why I signed up for a powerlifting meet nine days after surgery. I needed to know if it was over. After that came the hard part. Sucking it up to do rehab. I had sprained my rotator on the same side earlier in the year so it felt like the right side of my body had turned against me. All of my lifts were down and to make it worse, I was about twenty pounds overweight.

Like you're doing, I just did what I could and watched my diet. Ended up on the other side actually in better shape than before the injuries and I'm stronger now than I was then with the exception of bench but I think that's a leverage issue. I think when you and Failsafe came over and trained at my house I was post surgery for about a year and a half, so that should tell you something.

I believe in you Reg. Stay the course. Also, text me your address and I'll try to get over there and see you next weekend. (I have to work this Saturday and Sunday but next weekend I should be able to make it.)

ATLMusclBro5

06-12-17, 12:46 am

Hey Brother, I'm glad to hear that your surgery went well. My surgery wasn't as major as yours, they were just removing a tumor, but I was worried because I'd never been unconscious because of someone else's actions ever in my life. Never knocked out fighting, never had surgery. Even with my wisdom tooth removal, I was awake the entire time. (they gave me a local). Then not knowing if the tumor meant that I had cancer dug away at me. I remember asking God if this was His way of telling me that I was done. That He was getting me ready to come home. That's really why I signed up for a powerlifting meet nine days after surgery. I needed to know if it was over. After that came the hard part. Sucking it up to do rehab. I had sprained my rotator on the same side earlier in the year so it felt like the right side of my body had turned against me. All of my lifts were down and to make it worse, I was about twenty pounds overweight.

Like you're doing, I just did what I could and watched my diet. Ended up on the other side actually in better shape than before the injuries and I'm stronger now than I was then with the exception of bench but I think that's a leverage issue. I think when you and Failsafe came over and trained at my house I was post surgery for about a year and a half, so that should tell you something.

I believe in you Reg. Stay the course. Also, text me your address and I'll try to get over there and see you next weekend. (I have to work this Saturday and Sunday but next weekend I should be able to make it.)

Gunrock,

I'll shoot you my address in the morning. It'll be great to see you. Thanks for sharing your story and thanks for the support.

ATLMusclBro5

06-12-17, 1:09 am

My primary goal this weekend was to get my mind right as I begin physical therapy.

Needless to say, Saturday and Sunday were tough mental days. I was awake about 2 hours earlier than usual on Saturday morning and I couldn't get my mind to settle down for a while. Everything was running through my head. Job stuff, relationships, my recovery--it all hit me at once for a few hours. I don't think i resolved anything I was thinking about. And maybe the learning lesson is that I didn't have to resolve any of it.

Sunday was different. My emotions were all over the place--feeling highs and lows. Feeling community and isolation. Feeling satisfied and discontent. I couldn't explain where the flood was coming from. But a different wave would strike throughout the day. And all I can do is acknowledge the experience. I can't really resolve any of it. At least not today.

Nevertheless, I move forward.

I practiced isometric contractions of my quads throughout the day and I'm definitely feeling a response from each leg. I'm sure my physical therapist will have some contraption waiting for me that'll cause pain but is intend to bring about healing and restoration. I'm sure the 45 minute session will be full of learning lessons.

However, i think I'll remember the message a buddy sent me a few days ago when I'm ready to quit. He told me that since I was built like a football player then I need to rehab like one. His text was wisdom that i hadn't even considered.

Let's see what happens tomorrow. At a minimum, i know I'm getting Chick Fil A after my session because there's a restaurant across the street from the facility. I'm looking forward to standing on my own again and I'm looking forward to that strawberry lemonade icee thing that they serve.