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View Full Version : Getting to the Next Screen: Q's Journey Through the Dark



Q
10-27-09, 12:19 am
With the Iron Contest over, its time to start the next chapter in my journey. Coming off of cutting for the contest this chapter is going to be focused on putting on some solid mass and bringing up my strength up a bit.

Right now I'm in a short transition coming off of the cut, just doing 30 minutes of cardio a day, but will be back to the weights around the end of the week. The diet has been a little off, but I'm reining it back in and adding some carbs and taking away some protein for the next couple weeks as suggested by Rage...

If anybody is curious about the title... the first part is a phrased used by the protagonist, Takeshi Kovacs, of Richard K. Morgan's "Altered Carbon" (a hardboiled Sci-Fi novel and good read). Its kind of an old-school video game reference where your goal is getting to the next screen (yeah my geek side coming out a little).

The second part of the title refers to working the night shift as the seasons change. As fall passes and winter closes in, I find myself getting off of work in the dark, getting to bed as the sun rises, and waking up just in time to see the grey NW sky darken once again. As I see it no better time of the year to get my bulk on...

Firedrake
10-27-09, 1:07 am
Well, bro -- here we are, post contest. You did some serious work. You peeled down better than I ever have, and now it's time to build muscle! Hit the rebound hard and start growing!

I'm along for the ride!

OklahomaMuscle
10-27-09, 9:58 am
I'm definitely in to see where you can take this Q. After reading your last post in your contest thread I must agree with you more than 100%. It seems we share the same level of competitiveness as well as outlook. Enjoy the few days of cardio/rest, lets get back to it

Rage
10-27-09, 3:17 pm
I'm in brother.

Q
10-30-09, 10:33 am
Well, bro -- here we are, post contest. You did some serious work. You peeled down better than I ever have, and now it's time to build muscle! Hit the rebound hard and start growing!

I'm along for the ride!

Thanks FD, glad to have you around... Plan on hitting it hard and start growing in the right way. Look at that Victor avatar, haha...


I'm definitely in to see where you can take this Q. After reading your last post in your contest thread I must agree with you more than 100%. It seems we share the same level of competitiveness as well as outlook. Enjoy the few days of cardio/rest, lets get back to it

Thanks for following OKM, I had written most of my post and then opened another tab to browse while I thought about it a little more and read your post and saw that we both seem to have the same mind set. I'm glad to get back to it, was getting a little stir crazy without the iron....


I'm in brother.

Honored to have you around Tom. Thanks again for the advise, guidance, and support... it definitely has made my time in the gym more efficient.


First day back to it since the end of the Iron Contest, jumping into the yellow team split, just feeling it out to get used to the split/exercises...

10/29
Chest and Delts

working sets listed...
Flat DB Press: 65x10, 70x10
Incline DB Flyes: 25x10, 30x10, 35x10 (like these more than flat flyes)
Decline BB Press: 135x10, 155x10
Smith Military: 70x10x2 (70 on bar, never know how to count weight on smith)
DB Overhead Press: 40x10, 45x9 (right should fatigue, didn't want it to fail)
Side Laterals: 25x10, 30x10
Abs: Side to side rope crunches ss with hanging leg raises: 80,100x25 ss. 10 for 2 sets.

Good first day back, just getting the feeling for things and the weight again...

During the break I learned something about myself... kinda something I already knew, but being away from the gym reminded me of it again... I seem to operate most efficiently when I'm nearly overwhelmed with whats going on in my life... not enough on my plate and I get lazy haha... I guess its because I think, "Oh, I have enough time to just chill for a bit and then go get such and such done" but then end up procrastinating too much and not getting what I want done. Just something I have to be more conscious of...

Q
10-31-09, 11:51 am
10/30
Back/Rear Delts/Traps/Calves

Deads: 135x10, 185x10, 225x10, 275x10
DB Rows: 105x10x2
WGPD: 135x10, 155x10
Bent Laterals: 20x10x2
BB Shrugs: 225x20x2
Horizontal Calf: 190x25, 210x25x3
Seated Calf: 45x25, 90x25, 70x25x2

Hadn't done deads since about halfway through the iron contest, time before that was like back in may, and then from then it had been 2 years... but for and strength should come back fairly quick... Another good day, chest was killer sore from the day before.

Well better make this short, worked a little late, and have to be up in a couple hours to go get a friend from the train station (doesn't know the metro system well enough to get here himself haha).

Mr. Dead
11-02-09, 11:40 am
Found, and subbed!!!

DBOY
11-02-09, 11:41 pm
Q some good shit gettn done in here, you knw im in for this homie.

mritter3
11-03-09, 8:04 am
glad to see your back at it bro....im in for this one.

machineman
11-03-09, 9:06 am
gotta support my teammates! you know I will be along for the ride.....

Q
11-04-09, 12:50 am
Found, and subbed!!!


Q some good shit gettn done in here, you knw im in for this homie.


glad to see your back at it bro....im in for this one.


gotta support my teammates! you know I will be along for the ride.....

Thanks for following guys...

11/2

Tri Pushdowns: 100x10, 120x10
Bench Dips: 115 in lab x10x2
DB overhead extensions: 65x10x2
Incline DB Curls: 30x10, 35x8, 40x5
Hammer Curls: 30x10, 35x10
Cable Curls: 100x10, 110x10
Abs: Hanging leg raises (sides and center), machine crunch.

I've never done a split with an arm day, a little different, but I liked it. Hoping to get the numbers up in the coming weeks.

Ended up sleeping for about 11 hours today... I needed it, had a friend I only see a couple times a year over and went to another old high school friend's Halloween party and ended up crashing on a couch, and then sunday night was spent trying to get my friends computer in working order before he leave for work for a month... Since I slept late I'm thinking I'll hit legs up after work in the AM, if not I'll do it tomorrow afternoon and have 3 days in a row, gotta get it all in.

DBOY
11-04-09, 1:01 am
Great split nice way to get it done Q

Q
11-04-09, 10:18 am
Great split nice way to get it done Q

Thanks D... Home from work, just got something to eat and off to the gym soon... Thinking I'm gonna hop in the shower first though, a night of working with E.coli, Salmonella, Listeria, and possibly MRSA has me feeling a little dirty haha.

C.Coronato
11-04-09, 10:26 am
Looking good Q. Whats the plan of action and diet like now, post contest?

NJC_Manhattan
11-04-09, 10:59 am
Looking good man. You know I'm in for this

Q
11-04-09, 3:19 pm
Looking good Q. Whats the plan of action and diet like now, post contest?

Thanks for stopping by TTL. Plan of action is a clean bulk. Been transitioning the diet, upping the carbs and dropping the protein a little, been pretty good so far, but have definitely had a few days after the contest. Going to be running the yellow team split/diet for a while and may change it up after a while depending on how things go...


Looking good man. You know I'm in for this

Thanks NJC, good to have you around.

11/4

Leg Ext: 100x50, 115x40, 130x30
Leg Press: 2p+100psx15, 3p+100psx15
Squats: 135x10, 185x10
Lying Leg Curls: 155x10, 170x10, 175x10
Standing Leg Curls: 75x10, 85x10


Looking at this leg routine and actually doing it are very different haha, my quads were fried by the time I got to the squats. Need to work on my squat a bit, having trouble pushing through my heels, and keep coming forward... Other than that it was a good session, legs already hurt, and the bike/walk home was a pain (mostly the uphill walk). Time to get to bed, Peace.

Q
11-07-09, 8:19 pm
Past couple days...

11/5

DB Press: 70x10, 75x8 rp+2
Incline DB Flyes: 35x10, 40x10, 8
Decline Press: 155x10, 165x8
Smith Military: (weight on bar) 100x6, 70x10
DB Overhead Press: 45x10, 8 rp+2
Leaning Side Laterals: 30x10, 10

11/6

Deads: 225x10, 245x10, 5
DB Row: 110x10, 8
WGPD: 150x10, 10
Bent Laterals: 20x10, 25x10
BB Shrugs: 225x20, 275x15
Horizontal Calf Press: 210x25, 25, 25, 25

Feeling these past couple of days when I woke up today. Was able to bump the weight a little from last week on most everything. Still trying to find my form on the deads, need to get a pair of sweats or tape my shins since I have a tendency to pull the bar up my shins and have lost skin in the process... Didn't get in the other calf exercise because one of the busses towards the gym doesn't seem to run anymore and ended up getting there 20 minutes late...

Firedrake
11-08-09, 11:05 am
Good work -- I know what you mean about form on deads, and I think EVeryone does damage to their shins more often than not.

Q
11-09-09, 9:18 pm
Good work -- I know what you mean about form on deads, and I think EVeryone does damage to their shins more often than not.

Thanks FD, yeah it isnt so much of a concern for me but a courtesy to the other people in the gym. When you end up bleeding it seems to gross a lot of people out, haha...

Arms:

Pushdowns: 130x10, 10
Bench Dips (weight in lap): 125x10, 135x10
DB Overhead Extensions: 70x10, 10
Incline DB Curls: 35x10, 10
Hammer Curls: 35x10, 40x5 drop 35x3
Cable Curls: 110x10, 120x10
Abs: Hanging leg raises, cable torso rotation, rope crunches

Moved through the workout pretty quick today, in and out in just under an hour. I don't know if it is the cold weather or what but the knees were a little achy today, going up and down stairs and such... going to make sure to warm up well tomorrow before I hit my leg session.

Q
11-11-09, 12:55 am
Throwback Wheels:

I like the yellow team leg day routine, but last night I had a sudden urge to do the wheel day that I used to do back in college before I took the long break from the gym...

Squats: 225x10, 245x8, 135x20
Leg Press: 4ppsx15, 5ppsx15, 6ppsx10
SLDL: 135x15, 185x12, 205x10, 7
Lying Leg Curl: 125x12, 140x10
Bulgarian Split Squats: 35dbsx12, 40dbsx12 (each leg)

Pre: Stak ~45-60 min, Pump 30 min
Intra:1.5 servings EAA Stack in water
Post: 1 serving torrent

Feeling it already, haven't done that routine for a while. Wanted to prioritize the squats to see where I'm at on them fresh. Still a couple for issues, but I think I have also been playing a lot of mental games with myself on them. Not going to really push it but def going to try to increase the weight steadily for a while. Well I'd better get out the door work starts soon...

Q
11-13-09, 1:04 am
Chest/Delts

DB Press: 75x10, 8 rp +1
Incline DB Flyes: 40x10, 45x10, 8
Decline BB: 165x10, 175x8
Smith Military: 125x10, 135x7 rp +3
DB Overhead: 50x8, 5 rp +2
DB Side Laterals: 35x5, 30x10

Pre: Stak-45min, Pump-30min
Intra: BCAA Stack in Powerade zero
Post: Torrent

Good day, ended up working 11 hours last night and was still a little frustrated when I got home so it took a while to get myself in bed, but at least it didn't seem to effect the workout. Did the extra set of flyes because I cant remember the last time I did them with 45s, if ever, and after the first set with 45 felt like i could do another... Over shot a little with the side laterals, thinking I'll work on the tempo with 30s next week and give the 35s a shot again in a couple weeks...

Looking forward to back tomorrow, the gym is always empty on friday nights!

Firedrake
11-13-09, 1:21 am
Lookin' solid, bro! How's that rebound working for you?

Mr. Dead
11-13-09, 3:02 pm
Kickin' some serious butt in here!!! I, too, want to know how the rebound is going for ya...

Q
11-16-09, 10:37 am
Lookin' solid, bro! How's that rebound working for you?


Kickin' some serious butt in here!!! I, too, want to know how the rebound is going for ya...

Thanks FD and MD, its going pretty well for me. Feels good to be in the gym on a full tank, haha... Getting used to the new routine and heavier weights. Have gained a fair bit of weight since my last contest weigh-in but I was guessing that would happen going from being carb depleted and dehydrated to eating again along with using creatine again. In the mirror my chest and arm look fuller, lost some of the details, but still have the vascularity in my calves, quads, and arms.

11/13

Back

WG Pull-ups: 7, 6, 5
Supported T-Bar: 90x10, 115x10
DB Rows: 110x8, 8
Bent Laterals: 20x10, 25x10, 30x8
BB Shrugs: 225x20, 275x15
Horizontal Calf Press: 225x25x4
Seated Calf: 70x25x4

My back was a little sore going into this session, I think it was just from holding the bar doing SLDL's on leg day. My legs are lower back were also still feeling leg day so I didn't do deads this session.

Ended up working up working 12 hours friday night/saturday morning and slept in until the evening after work so stayed on the night schedule all weekend. Just laying down to go to sleep haha... Arms and abs when I get up this afternoon.

Firedrake
11-16-09, 4:14 pm
Nice work -- keep getting the grow on, and build that mass! You were shredded for the contest; now it's time to build!

Mr. Dead
11-16-09, 6:32 pm
Nice work -- keep getting the grow on, and build that mass! You were shredded for the contest; now it's time to build!

x2... Definitely ready to see ya get your grow on!!!

OklahomaMuscle
11-17-09, 11:22 am
Still putting in work with your crazy schedule I see. Lookin good all around in here Q, I still do not envy your crazy sleep/work schedule

Q
11-17-09, 12:19 pm
Nice work -- keep getting the grow on, and build that mass! You were shredded for the contest; now it's time to build!


x2... Definitely ready to see ya get your grow on!!!

For sure...


Still putting in work with your crazy schedule I see. Lookin good all around in here Q, I still do not envy your crazy sleep/work schedule

Haha, yeah I have kind of adapted to i now I guess, every once and a while if something changes I get thrown off really bad... Good news is this week seems a little more normal so probably no OT this week...

11/16

Pushdowns: 140x10, 10
Bench Dips (weight in lap): 135x12, 160x10
Skulls: 60x10, 70x10, 80x6 + GC Burnout
Incline DB Curls: 40x8, 6+35x4
Hammer Curls: 40x7, 35x10
Cable Curls: 120x10, 130x8

Abs: Hanging leg raises, side rope crunches, torso twists


All and all another good session, legs in the evening after I get up, just winding down before getting some sleep...

Q
11-19-09, 11:43 am
11/17

Iso Leg Ext: 50x50, 55x40, 60x30
Leg Press: 100+3ppsx15, 100+4ppsx16
Squats: 185x10, 225x10
Lying Leg Curls: 170x10, 175x10, 180x7
Freak's Ham Blasters: 12, 10

Just putting in work... Used wednesday to catch up on some sleep, chest and delts later...

Mr. Dead
11-19-09, 1:05 pm
Puttin' in some killer work!!! And... What's this, I hear about an upcoming contest...??? Which one....??? The Vancouver Tanji Johnson one, or the Emerald Cup...???

OklahomaMuscle
11-19-09, 1:19 pm
What's this, I hear about an upcoming contest...??? Which one....??? The Vancouver Tanji Johnson one, or the Emerald Cup...???

seriously Q, taking it to the next screen for real!!! Good luck on the prep big guy

Q
11-19-09, 1:42 pm
Puttin' in some killer work!!! And... What's this, I hear about an upcoming contest...??? Which one....??? The Vancouver Tanji Johnson one, or the Emerald Cup...???

Vancouver, had been PMing with Rage and he asked if we were working towards something, I said I'd been giving it some serious thought and he threw it out there. Was supposed to be leaving for Hawaii that weekend, but talked to my mom and she said she was now looking at leaving the 3rd of april... Now not only will I be spending a week off after my first show in Hawaii but also my Bday haha...


seriously Q, taking it to the next screen for real!!! Good luck on the prep big guy

Thanks OKM, looking to bring some crazy conditioning to the stage...

Mr. Dead
11-19-09, 1:43 pm
Vancouver, had been PMing with Rage and he asked if we were working towards something, I said I'd been giving it some serious thought and he threw it out there. Was supposed to be leaving for Hawaii that weekend, but talked to my mom and she said she was now looking at leaving the 3rd of april... Now not only will I be spending a week off after my first show in Hawaii but also my Bday haha...



Thanks OKM, looking to bring some crazy conditioning to the stage...

Well, I'll be there, pullin' for ya!!!

Firedrake
11-20-09, 12:14 am
Beautiful work! Contest, eh? Welcome to the party . . . you'll knock 'em dead!

Q
11-20-09, 1:13 am
11/19
Chest/Delts

DB Chest Press: 80x9, 5
Incline DB Flyes: 45x10, 10 50x5
Decline BB: 175x10, 185x6
Smith Military: 135x10, 145x7
DB Overhead Press: 50x10, 7
Leaning DB Laterals: 30x10, 10 (each side)

Ok so as mentioned things are changing up again, will post more about it later, but already late getting over to work, haha...

Q
11-21-09, 1:14 pm
11/20

Deads: 275x10, 10 315x2
DB Rows: 115x8, 8
CG Pullups: 8 (i was just walking over to the pulldown station and decided to do a set)
WG Pulldowns: 150x10, 155x10
Bent Laterals: 30x10, 10
Shrugs: 315x 16 (lost grip after 8 but picked it back up) 225x20, 275x20
Horizontal Calf: 230x25, 235x25, 25, 25
Seated Calf: 45x25, 80x25, 18, 15

Good day, woke up a little early, and felt a little tired but once I got to the gym I put on my head phones and just got in a groove. The short sleep and hard workout caught up with me a little throughout the night though... already sore here before hitting the hay. Haha, chest, back, traps, and abs are sore... its been a good week.

NJC_Manhattan
11-21-09, 1:35 pm
Nice work man. How you feeling these days?

Q
11-23-09, 8:57 am
Beautiful work! Contest, eh? Welcome to the party . . . you'll knock 'em dead!

Thanks FD... Yup, haha quite a few of us headed that direction...


Nice work man. How you feeling these days?

Thanks NJC, Feeling great... little anxious about starting up the diet again, but survived it once already just fine, so just gotta suck it up and get it done...

11/22

Started the split early since I'm gonna be traveling with the family for the holiday...

Pushdowns: 130x12, 140x10, 150x8
Bench Dips: 160x10, 10
DB Overhead Ext: 75x10, 80x10
Incline Curls: 40x10, 40x4+35x4
Hammer Curls: 35x8, 35x9
Cable Curls: 140x10 150x6

Finished up with some ab work...

Mr. Dead
11-23-09, 4:45 pm
Lookin' good in here!!! I'll be startin' up the pre-contest diet and prep, on the first of the year... Sadly, I'm actually looking forward to it... *LOL*

Q
11-23-09, 7:32 pm
Lookin' good in here!!! I'll be startin' up the pre-contest diet and prep, on the first of the year... Sadly, I'm actually looking forward to it... *LOL*

Haha, I start in a week... going to enjoy the holiday and then it back to the grind after a oh so short off season of 6-week...

Firedrake
11-23-09, 8:05 pm
Great work in the last three sessions -- you're really putting in some solid work, and I'm sure it'll show. When's the contest? I mean, you can't be that far out of condition since the Iron Contest . . .

Q
11-24-09, 1:03 am
Great work in the last three sessions -- you're really putting in some solid work, and I'm sure it'll show. When's the contest? I mean, you can't be that far out of condition since the Iron Contest . . .

Thanks Drake, just trying to make the most of each day... March 27th is the date. I've lost some of the conditioning but its hard to tell how much... Weighing in at 212 this AM, was around 193 when I was depleted at the end of the contest. Body comp test on the 8th so I'll know where I officially stand then.

11/23
Wheels

Iso Leg Ext: 50x50, 60x40, 65x30 (damn this burns)
Leg Press: 6ppsx15, 7ppsx15
Squats: 225x10, 275x6
Lying leg curls: 170x10, 180x10, 185x10 (had to rest pause the last 2)
Freaks: 12, 12

Chest tomorrow and then I'll have to either talk my cousin into going to the Y in Walla Walla, or see if Whitman's gym is open over the break to hit up back...

Q
11-25-09, 12:28 am
Chest and Delts:

Flat DB Press: 80x10, 6
Incline DB Flyes: 50x10, 9
Decline BB: 185x8, 7.5 (got stuck halfway and had to rack on the safety pins)
Smith Military: 145x10, 7
DB Overhead Press: 50x8, 8

Finished up with some internal/external rotator stuff and the some hanging leg raises and ab wheel. If I don't get to the gym while over in Walla Walla this will be the last workout of my mini off season. Starting next week I dive headfirst back into Rage's prep routine and diet. Hopefully I can carry some of the numbers over to the other routine, but those high reps can be killer. No looking back now, its on...

Firedrake
11-25-09, 12:29 am
Make it happen, Bro!

Q
11-30-09, 5:37 pm
Make it happen, Bro!

Oh I plan on it... go big or go home, right?

Well today officially kicks off the prep for my first show, the 2010 NPC Vancouver Natural, next march 27th.

Currently riding back home from visiting family for the holiday... The weekend was good; good food, wine, and visiting with family I don't get to see very often, but now I'm ready to get back to work. Chest/biceps and 45 minutes of cardio once I get home...

NJC_Manhattan
11-30-09, 7:40 pm
Get to it my man. I know you got the work ethic

Q
11-30-09, 11:24 pm
Get to it my man. I know you got the work ethic

Thanks bro, at first a was a little anxious about going back to dieting so soon, but the end goal of getting on stage in front of people will have me on the straight and narrow...

11/30
Chest/Biceps

Neck Press: 155x12, 165x9, 165x6+135x6
Incline DB Press: 55x12, 12
Flat DB Flyes: 35x12, 40x12
Incline DB Curls: 35x15, 35x8+30x7
Hammer Curls: 30x15, 25x20
Machine Preacher: 125x5+110x7, 110 drop burnout

Abs/Core

Cardio: 45 minutes elliptical


Pretty decent day... The neck presses kind of made my shoulder act up and the incline presses suffered a little from it. I had to rest pause the last couple reps on each set, each time it feels like i could probably keep pushing with my left side, but the right gets stuck... Cardio is cardio, just kept my HR between 120 and 125 the whole time, luckily monday night football was on. Well just got some food prepped for tonight, and gonna catch about an hour nap before heading to work, been up since about 8am and work until 630am, wheels tomorrow, 50 rep leg presses here I come!

Q
12-01-09, 9:12 pm
12/1 (December already huh)

Wheels

Leg press: 4ppsx50, 50, 50 (couple pauses last set)
Squats: 135x20, 185x20
Iso leg ext: 90x20, 100x20
Lying leg curls: 170x12, 175x12, 175x8+160x4
Standing leg curls: 75x12, 12

Pretty spent after this one, heart rate up through out the whole session after the leg press. Left the gym prety wobbly and wasn't sure if my pwo shake was going to stay down while I waited for the bus. Energy level was pretty high despite being up nearly 24 hours the day before with only an hour nap before work and then waking up 4 hous after going to sleep this morning. Work is gonna be a struggle, but only cardio in the AM tomorrow so I can sleep in...

Firedrake
12-01-09, 11:42 pm
Great work, Q! I know days like that where the PWO meal doesn't want to stay down.

Solid leg day and good chest session!

DBOY
12-02-09, 1:35 pm
Great work gettn done in here Q, good luck wit the contest bro, you got this. Im planning on do a show but not til 2011, I gotta put on some more lean mass cuz I weighed in @ 175lbs for the pixs n I want to be able to step on stage @ 200-205lbs. N-e-ways bro do your thing n kill it.

Q
12-04-09, 10:50 am
Great work, Q! I know days like that where the PWO meal doesn't want to stay down.

Solid leg day and good chest session!

Thanks FD, usually have a pretty tough stomach and don't get the nausea from workin hard (must have been all the set of lines we ran in basketball) but pretty much from the leg press on i was feeling it...


Great work gettn done in here Q, good luck wit the contest bro, you got this. Im planning on do a show but not til 2011, I gotta put on some more lean mass cuz I weighed in @ 175lbs for the pixs n I want to be able to step on stage @ 200-205lbs. N-e-ways bro do your thing n kill it.

Thanks D, putting on mass is always funner than dieting, but figure I gotta get up there sometime, haha... Now that there is a date/show the motivation is high.

12/3
Back/Traps/Rear Delts

Deads: 275x10, 10
CG Pullups: 11, 8, 4, 4 (didnt rest long after the 2nd set, didnt get many so did another)
Straight Arm Pulldown: 110x15, 15
DB Shrugs: 60x50, 50x50, 50
Seated Bent Over DB Laterals: 20x15, 25x15, 15

45 Minutes elliptical

Got up and at it a little late in the evening/afternoon so I wasn't able to get any calf work in, so I'll hit them up tonight with delts and tris. Overall a good session... Getting used to the diet again and getting hungry soon after the meals, but it hasn't been tough to deal with thus far...

Q
12-05-09, 12:50 pm
12/4

DB Shoulder Press: 50x15, 15, 11
Front Laterals: 35x15, 30x15
Leaning Side Laterals: 20x15, 15
CG Bench: 165x8, 8
Kickbacks: 20x15, 15
Pushdowns: Drop Burnout

Abs: 100 crunches middles and each side

Q
12-06-09, 11:01 pm
Not much to report since its the weekend, but two 45 minute bike sessions in my living room upon waking each afternoon (stayed on a night schedule this weekend). Diet in on point. About to prep a few day work of chicken, yams, and rice...

Mr. Dead
12-07-09, 5:34 pm
Lookin' good in here!!! Definitely lookin' forward to seein' ya rock the stage!!!

Q
12-07-09, 8:14 pm
Lookin' good in here!!! Definitely lookin' forward to seein' ya rock the stage!!!

Thanks, MD... Should be a good experience.

12/7
Chest/Biceps

Incline BB Press: 135x12, 145x10, 135x10
DB Flat Press: 55x11, 50x10, 50x11
BW Dips: 2 to failure
Rev Curls: 60x15, 15, 15
DB Curls: 40x6+35x6, 30x15
Cable Curls: 120x7+100x6, 100 to 30 drop burnout

45 minutes elliptical

Rope cable crunches: 120x25, 150x25, 190(stack)x15, 15

Short on sleep... this morning went to bed around 530am (stayed on nights for the weekend) and woke up restless just short of 9am. Just one of those off days, usually missing sleep doesn't throw me off once I'm in the gym, but today my shoulder was acting up, next week I'll probably go smart and focus on feeling it in my chest instead of caring about the weight. Other than that things going well, off to hit the hay for a few hours before having to go to work...

Q
12-08-09, 1:22 pm
Got an email when I woke up to go to work that my shift is changing this week, could be good but could also throw a wrench in things since I have adapted to this schedule pretty well... Nothing official yet but I might be starting at 3 or 4 am, like a morning swing (wtf). Doing cardio first thing would have me getting up around 2, ugh...

Other news went to get my comp test after work today, sitting at 9.9% 15 weeks out. Pretty much where I was 4 weeks into the first Iron Contest, gained back most of the lean mass I had lost in the 4 weeks I was running the yellow team program.

Q
12-10-09, 11:33 am
12/8
Wheels

Front Squat: 135x15, 155x15, 185x15
One Leg Press: 2ppsx10, 3ppsx20
Iso Leg Ext: 110x15, 15
Lying Leg Curls: 175x12, 180x12, 185x10
Freaks: 12, 12

Good day (though surprisingly not as sore as I expected today)... missed my bus down to the gym so I got there late and was racing the clock during my workout, got out of the gym just in time to see the bus home go by. Tired legs and freezing weather made the walk home seem like forever.

Carb spike of 2lbs. yesterday/today, initial serving of yams with my bfast had my a little sluggish before work, but felt great the rest of the day/night...

Work schedule changed... 4am to 12:30pm tues to sat starting friday morning, so im working the same mornings, its just my schedule pushed forward 6 hours. As of now I am thinking cardio before work and training after work. Trying to work out before work would have me up around 8pm which isnt very reasonable...

So this week my back session is going to get pushed to tomorrow afternoon, delts sat afternoon, and then starting the split over on Sunday because I'm heading out of town next friday to visit a friend before he deploys next month... adapt or die right? haha

Q
12-11-09, 2:10 am
12/9
Back/Traps/Rear delts

DB Row: 110x15*, 95x15, 15 *PR reps (little ugly so I dropped the weight for some nicer reps)
V-grip pulldowns: 135x10, 125x15
DB Pullover: 65x15, 70x12
BB Shrugs: 225x20, 285x15, 20
One arm rev flyes: 50x15, 57.5x15, 15

Cardio on elliptical...

After work I found out that I'm kinda in limbo, the new schedule my manager put out has to be approved by the big boss still. Since the rest of the crew is working their new shifts nobody comes in until 830ish, so I decided to go in at midnight so I dont really have to switch things up this week and I will still be able to hand off any work I am unable to finish. Solid session, really wanted the whole 15 with the 70 on the pullovers but was practically dragging the DB over my forehead on the 12th rep haha... Probably working the same shift tomorrow unless told otherwise so delts/tris tomorrow night.

Q
12-12-09, 2:01 pm
12/11
Delts/Tris

Standing BB Press: 95x12, 105x12, 115x12
Machine Press: 200x12, 10
Side Lateral Raises: 25x15, 30x15, 20x20
Tri Pushdowns (bent bar): 120x12, 130x12, 135x12
DB Overhead extensions: 60x12, 70x6+65x6
Partial BW Dips: 2xfailure

Cardio on elliptical (25 min)

12/12

Make up cardio on bike at home: 30 min
abs: 100 per side
and a little bit of posing practice.

Had to make up some cardio since I didn't realize the gym was open till 11 on friday (posted online as 10) so got packed up when she closed up the entrance to the strip mall my gym is in (just before 10) and then saw on the sign its open till 11, oops. Cardio when I get up later this afternoon, and then starting the split a day early as mentioned before...

Was talking to the friend the other day and hadn't even mentioned getting to the gym (figured I'd go jogging to get in my cardio) and he was like am pretty sure I can guest pass you at my gym while you are over, haha awesome friend...

DBOY
12-12-09, 2:19 pm
Kill'n it brotha, keep the focus and stay at big dawg, bring home some hardware.....

Q
12-14-09, 11:00 pm
Kill'n it brotha, keep the focus and stay at big dawg, bring home some hardware.....

Thanks D, thats the plan...

12/13

Flat DB Press: 65x12, 70x12, 75x6 (hmm maybe overshot there a little)
Incline DB Press: 55x12, 60x12
Incline DB Flyes: 35x12, 40x12
Electric Chair: 30x15, 15, 9+25x6
Hammer Curls: 25x20, 20
Machine Preacher: 1 to failure

Changed it up a bit, Neck Press bothered my shoulder last time around so I just did Flat DBs, and the Incline flyes are more comfortable on the shoulder also... Good day but struggled to break a sweat, the gym was a little too cool...

12/14

Leg Press: 5ppsx25, 25, 25
Squats: 185x20, 16-18 (lost count, form was getting sloppy)
Iso Leg Ext: 90x20, 100x20
SLDS: 145x12, 165x15, 185x12 (largest plates were 25s for a good stretch)
Standing Leg Curls: 95x10, 8

My internal clock still wants to be on my old schedule, got off just after noon and just wanted to get to bed. Was at work later than expected (woke up at 1am and went in early) and I didn't bring an extra meal, so I ate and digested for a while before heading to the gym. Luckily once I got warmed up the tiredness went away. Workout took a little longer than normal, but got a great pump (quad vascularity coming through again), and left feeling spent. Just about to crash out for the evening, I'll be up for cardio around 2am and work at 4. Gonna try to use some melatonin for the next couple of days to see if I can reset my sleep cycle...

Mr. Dead
12-22-09, 2:00 pm
Hopefully you've adapted to the new schedule, now... How are things goin'...???

Q
12-23-09, 8:33 am
Hopefully you've adapted to the new schedule, now... How are things goin'...???

I've adapted pretty well... Was busy at the end of last week and then was out of town visiting a friend who is deploying next month, his wife, and my new gf... Got my workouts in, missed cardio the day after travelling, but made up the time in the next couple sessions. Got back on Monday and have chest and legs since then, getting my place straight before the holiday and food prep has kept me away from the computer pretty well, I'll post the workouts when I get off today... thinking about compressing this week and hitting back tonight so I can get it all in and not have to worry about gym hours in the coming days...

mritter3
12-23-09, 8:35 am
hey Q, looks llike things are going pretty good in here...looking forward to seeing how the rest of this goes....subbed.

Q
12-23-09, 5:55 pm
Grr... my DPS nutrition order was taken from the lobby of my apt building...

Q
12-24-09, 1:34 am
Ok been a little busy...

12/16
BOR: 155x15, 175x15, 185x12
CG Pull ups: 12*, 8, 5 *PR
Straight Arm Pull Downs: 2 set of 15
DB Shrugs: 3 sets of 50
Face Pulls: 3 sets of 15

Must have gotten lazy and forgot to write down some numbers.

12/17
DB Overhead Press: 55x15, 12, 10
Fixed bar front raises: 50x15, 15
Seated Side Laterals: 15x15, 20x15, 25x15
CG Bench: 155x8, 165x8, 175x8
Kick Backs: 25x15, 15
Press downs: Burnout

12/21
BB Incline: 155x12, 10, 6 drop 135x6
Flat DB: 50x12, 55x12, 60x12
BW Dips: 10, 12
Rev Curls: 60x15, 15, 15
Standing Double DB Curls: 40x9 + 35x6, 35x10 + 30x5
Cable curls: 2 sets to failure

12/22
Front Squats: 155x15, 175x15, 195x11 PR
One Legged Press: 2ppsx20, 3p+25psx20 PR (forgot a set here)
Iso Leg Ext: 110x15, 120x15 PR (I think)
Lying Leg Curl: 200(stack)x9 PR, 185x11, 11
SLDL: 95x12, 145x12, 195x12, 8 (loaded with 25s)

Was running on like 3 hours of sleep, haha...

12/23
DB Rows: 110x15, 105x15, 15
V-grip Pull downs: 105x20, 120x15, 135x12
DB Pullovers: 70x15 PR (reps), 75x10
BB Shrugs: 225x20, 275x20, 315x10 drop 225x10
Seated Bent Over DB Laterals: 20x15, 25x15 15

Only 4 hours of sleep before this one, been busy trying to get things straightened out before going to my parents for Christmas tomorrow... Back to work Sat morn at 4am and then flying over to Spokane for a couple days to see the new gf... Today she asked me for my grocery list so she could have food for me when I get there. She also goes to the gym for at least an hour a day so I will be getting my cardio in while I'm away.

Been hitting up cardio in the AM before I go to work, the 2AM mornings are pretty tough and come quick if I don't get in bed early, which once again didnt happen...

Q
12-30-09, 9:13 am
Still busy, haha... flew out of town the past couple of weekends as mentioned and went to my parents for the holiday. My girl works for an airline so I can fly standby for cheap if she has guest passes to give... Got bumped from my return flight on Monday so went to her gym for chest/biceps and cardio so I didn't have to wait in the airport for the next flight.

Getting to bed in the early evening has been a challenge, and if I don't start managing my time in the afternoon the lack of sleep is going to catch up soon... Hit up legs last night and cardio this morning before heading to work, I'll post up numbers when I get home.

Been off mentally the past couple of weeks (which has led to a couple discrepancies in the diet especially on the holiday), not sure what it is because things are going pretty well in life and the gym. This weekend I was starting to feel up again, but got news that my Grandmother passed away in her sleep Monday morning. Its tough, as loss always is, but I'm hanging in there. Will most likely be heading out of town again this coming week for her memorial...

Mr. Dead
12-30-09, 6:06 pm
Looks good in here!!! But, my condolences on your loss... I hope everything else is goin' good for ya... If ya need an ear or anything, give me a holler...

DBOY
12-31-09, 2:22 am
Sorry to hear bout the loss my brotha, I will keep you n your fam in my prayers. Make the best of the new year Q, stay on the grind.....

Q
01-12-10, 12:42 am
Looks good in here!!! But, my condolences on your loss... I hope everything else is goin' good for ya... If ya need an ear or anything, give me a holler...


Sorry to hear bout the loss my brotha, I will keep you n your fam in my prayers. Make the best of the new year Q, stay on the grind.....

Thanks, guys, things are going pretty well... My grandmother's memorial was this past weekend, good service. Nice to be with the family. Flew over to spokane and got a ride down to walla walla with my gf... I was able to keep up with most everything but missed a cardio session with traveling and the function, the time will be made up during the week...

With the holidays over and this weekend past I should be pretty clear until the competition.

Here's the work for the past couple of weeks...

12/28
(flight I listed for was full, so worked out at gf's gym, no notebook, no numbers)
Neck Press: 3 x failure
Incline DB Press: 2x 12
DB Flat Flyes: 2x12
Standing DB Curls: 3x15
Hammer Curls: 2x20
Preacher Curls: 1x failure

12/29
Leg Press: 5ppsx25, 25, 25
Squats: 135x20, 155x20 (lighter, knees have been achy so worked on form and feeling it)
Iso Leg Ext: 100x20, 90x20, 20
Lying Leg Curls: 200x9, 185x12, 10
Standing Leg Curls: 50x20, 15

12/31
BOR: 165x15, 175x15, 10
CG Pullups: 10, 8, 7
Straight Arm Pulldowns: 60x15, 80x8+70x7 (different pulley system)
DB Shrugs: 40x50, 50x50, 55x50
Face Pulls: 3x15 (not written down)

01/01

DB OH Press: 55x15, 12, 12
Front Raise: 35x12, 30x15
Lateral Raise: 20x15, 25x15, 15
CG Bench: 165x8, 175x8, 8
Kickbacks: 25x15, 30x15
Pushdowns: burnout

01/04
BB Incline: 155x12, 11, 7
Flat DB Press: 55x12, 60x12, 70x9
BW Dips: 11, 11
Rev Curls: 60x15, 70x12, 12
DB Curls: 40x9+35x6, 35x9+30x6
Cuble Curls 120x10, burnout

01/05
Front Squat: 135x15, 155x15, 165x15
One Leg Press: 2ppsx20, 20, 20
Leg Ext: 80x15, 100x15, 110x15
Lying Leg Curls: 185x12, 190x10, 8
Seated Leg Curls: 80x15, 100x12

01/06
DB Row: 110x15, 95x15, 15
V-grip pulldown: 110x20, 150x10
DB Pullovers: 75x15, 7+70x5
DB Shrugs: 85'sx20, 95x20, 105x20
Rev Flyes: 115x12, 12
Face Pulls: 2 sets

01/07
(At gf's gym again forgot note book)
Smith Military: 3x12
DB OH Press: 3x12
Side Laterals: 3x15
Pressdowns: 3x15
Skullcrushers: 3x12
Partial Dips: 2x failure

1/11
Neck Press: 135x12, 145x12, 155x10
Incline DB Press: 55x12, 60x9 (weird feeling in shoulder)
Flat Flyes: 40x12, 9
Alt Incline Curls: 25x15, 30x15, 12
Hammer Curls: 25x20, 20
Preacher Curls: 125x11, drop burnout 125 to 40

DBOY
01-12-10, 12:48 am
Glad to see everything is going well for you brotha. Some good session right there as well.....keep at it brotha.

Mr. Dead
01-14-10, 6:04 pm
Still lookin' good!!! How are ya holdin' up with the diet...??? Is the bodyfat melting off...???

Firedrake
01-14-10, 8:32 pm
Still putting in solid work . . .make it happen!

Q
01-15-10, 10:55 pm
Glad to see everything is going well for you brotha. Some good session right there as well.....keep at it brotha.

Thanks DBOY


Still lookin' good!!! How are ya holdin' up with the diet...??? Is the bodyfat melting off...???

Oh the diet is going well, hard over the holidays and being around during the day at work where people have a love of brining in donuts, cakes, and other baked goods. I was at 8.5% at my last check at the start of the month.


Still putting in solid work . . .make it happen!

Thanks FD, gym has its ups and downs with the diet and schedule, but going pretty well lately.

Mr. Dead
01-19-10, 10:24 pm
Lookin' forward to seeing you shredded onstage!!!

Mr. Dead
01-28-10, 5:12 pm
Awful quiet in here...

Firedrake
02-03-10, 9:30 pm
Everything okay, Q?

Mr. Dead
02-03-10, 10:23 pm
Everything okay, Q?

x2... I've seen that you're on...

Mr. Dead
02-08-10, 6:33 pm
Anything goin' on in here...???

Q
02-09-10, 1:40 am
Everything okay, Q?


x2... I've seen that you're on...


Anything goin' on in here...???

Thanks for the concern guys, sorry to leave everybody in the dark... Things are going well on my end, its just with getting up at 2am to get some cardio in, work at 4am (and being hella busy with outbreak stuff, if you watch the new you can probably guess), and getting to the gym after, and then either flying over to spokane or having my gf visit on weekends I've been a little pressed for time...

Firedrake
02-09-10, 5:52 pm
Okay. As long as we know you're still alive . . . <grin>

Mr. Dead
02-11-10, 3:24 pm
Okay. As long as we know you're still alive . . . <grin>

What he said...

Q
02-11-10, 11:59 pm
Okay. As long as we know you're still alive . . . <grin>


What he said...

Haha, thanks guys... Its pretty much been bad time management on my part keeping me from posting more. Working at 4am is about the exact opposite of my sleep pattern when I don't have to be up that early, would much rather work at 4pm haha...

So as of right now I am up to 90 minutes of cardio a day, 45 minutes at 0230 on the bike in my apartment, and then the other 45 in the afternoon after my workout at the gym, or the bike again on my off days. Diet right now is 75g carbs and 400g protein, this weeks carb spike was 4 pounds, which I actually enjoy, haha...

Too many workouts to back log all of them, and I lost my log for a little bit so don't have the numbers for a while, but since last week I have battling with a cold. It has been up and down. This week chest and bis were good, but then on leg today I had a minor lower back issue during squats, have been stiff the past couple of days but once I get moving it isn't causing any issues, luckily. Changed out the bent over rows today to avoid the possibility of aggravating it, here's how things went...

10 minutes warm up on elliptical...

Plate loaded seated row: 90 per sidex15, 100x15, 115x15
Close grip pullups: 3 to failure
Straight Arm Pulldowns: 100x15, 110x15
DB Shrugs: 45x50, 55x50, 50
Face pulls: 90x15, 100x15, 110x15

Abs/Calves

45 Minutes on the elliptical
Tanning...

All and all things are going well, down around 200 right now at about 6 weeks out... I think I was 196 at the start of the week before pictures for the first Iron Contest. We will just have to see, where I get this time around, 8.5% bf at the start of Jan, and next bf test on the 24th when the truck is at my gym...

Firedrake
02-12-10, 12:03 am
Glad to hear things are moving along. I understand schedule challenges, but you're definitely getting it done -- I thought doing cardio at 4:30 was bad -- 2:30 is just crazy!

Q
02-12-10, 10:58 pm
Glad to hear things are moving along. I understand schedule challenges, but you're definitely getting it done -- I thought doing cardio at 4:30 was bad -- 2:30 is just crazy!

Thanks Drake, haha yeah 230 comes early... if I'm not scheduled for mornings I'm usually a person who has no problem staying up until about that late/early.

Delts/Tris

Cable Overhead Press: 60x15, 65x15, 70x15 (weight per side)
Front Raises: 25x15, 30x15
Side Laterals: 80x15, 15, 15 (machine)
CGB: 165x8, 175x8, 6
Kickbacks: 25x15, 30x15
Pushdowns: drop burn out

45 minutes elliptical...
posing practice at home...

Looking forward to spending the weekend being lazy with the gf... staying in and cooking/baking for valentines/cheat meal... probably going to get cut off from the cheat meals soon so gotta make the most out of them, haha...

Mr. Dead
02-13-10, 1:19 am
Nice sessions!!! I definitely can't gripe about 4:15!!!

NJC_Manhattan
02-17-10, 8:52 pm
How you doing in here man?

Q
03-04-10, 11:39 pm
How you doing in here man?

Things are going pretty well... had a bit of a mental rough patch over the past week but feeling better now... diet is down to 50 carbs a day and fish to start and end the day and no more cheats... bf is down just under 8% as of last week which I was hoping to be lower by this close but it just means I need to keep it on the grind these last few weeks.

Went down to portland this past weekend and had a posing session with Bam, Rage's trainer, and learned a bunch about posing... stuck around for the group session which was pretty damn challenging and ended with 17 minutes straight of holding poses... was sore head to toe for a couple days after haha...

Sorry for to everybody following for being so sporadic with the posts, and thanks for the support... hope everybody off to the cage has a blast

Q
03-11-10, 9:05 pm
Well yesterday at work I was pretty much told that I'm going to be going to rhode island for a week... not really what I want to be doing two weeks out, but I have already found a golds in the area, the hotel has cardio and I have a microwave and fridge... we'll have too see what time of day they decide to work me...

So after work on sat I'm off to my parents for the night, down to portland Sunday morn for another posing session, and then back up to seattle to get packed and fly out Monday at 7am... upside is a week of food paid for haha all this fish is damn expensive....

Firedrake
03-11-10, 9:13 pm
Sounds like things are moving along. Sorry about the business trip so close to the show, though -- that sucks.

Do keep us posted when you can! I'm still 19 weeks out, so I'm not hurtin' yet. <grin> Then again, an hour on the treadmill with an 80 lb. weight vest to increase the resistance ain't exactly comfortable. <grin>

Mr. Dead
03-26-10, 1:10 pm
Is this weekend, the weekend...???

Q
03-26-10, 1:55 pm
sure is, work held me in RI until wed morning so things have been kinda crazy (luckily got granted yesterday off to rest and catch up a little)... packing stuff up right now, leave in a little bit to pick up the gf and then gotta get down to vancouver for my first spray session...

Mr. Dead
03-26-10, 1:59 pm
sure is, work held me in RI until wed morning so things have been kinda crazy (luckily got granted yesterday off to rest and catch up a little)... packing stuff up right now, leave in a little bit to pick up the gf and then gotta get down to vancouver for my first spray session...

Good luck!!! Sorry I won't be able to catch it... There's an ABC, tomorrow... I'll try to give ya a call, though, and see how it went...

Q
03-26-10, 1:59 pm
Anything you recommend having along?

Mr. Dead
03-26-10, 2:02 pm
Anything you recommend having along?

Food... Spare suit... Water... Supps... Flip Flops... I-Pod... Loose fitting clothes... Toothbrush (Gotta have those pearly whites at their best, with all the pics that get taken...)
Cell phone... Rage's number... Camera... Posing music... Gameplan for post show binge... *LOL*

Q
03-26-10, 2:06 pm
Food... Spare suit... Water... Supps... Flip Flops... I-Pod... Loose fitting clothes... Toothbrush (Gotta have those pearly whites at their best, with all the pics that get taken...)
Cell phone... Rage's number... Camera... Posing music... Gameplan for post show binge... *LOL*

Thanks... think im in pretty good order then... haha... trying to think of a spot to eat but have already put myself a goodie bag together, including pb, jelly, and bread, haha always one of my biggest cravings once I cant cheat...

Mr. Dead
03-26-10, 2:07 pm
Thanks... think im in pretty good order then... haha... trying to think of a spot to eat but have already put myself a goodie bag together, including pb, jelly, and bread, haha always one of my biggest cravings once I cant cheat...

After every show, I make a run for the border... Gots ta have some Taco Bell... I usually spend $12 just on myself... *LOL*

OklahomaMuscle
03-26-10, 2:20 pm
Good luck man, you've definitely put in the work, now go out there and kill it.

Q
03-28-10, 12:59 pm
Good luck man, you've definitely put in the work, now go out there and kill it.

Thanks man, after all was said and done I took fifth in my class out of 8 (9 but one guy got DQ'ed) so I took home some. This has been quite the experience and I just wanted to say thanks to everybody for the support and sorry about not keeping up with posting updates throughout the prep. My gf got some pics during prejudging and i'll try to get them up once I get home...

Mr. Dead
03-28-10, 9:44 pm
HUUUGE congrats!!! Top 5 is no easy feat!!! Awesome job!!!

Q
03-30-10, 2:46 am
http://picasaweb.google.com/queralmr/VancouverNaturalS2010?authkey=Gv1sRgCJyc0synk7Ciug E&feat=directlink

OklahomaMuscle
03-30-10, 10:01 am
You calves look sick q, definitely the best on stage. Looks like it was really close in the top 5... Huge congrats man, you definitely did an awesome job especially for your first. On to the next one from here...

mritter3
03-30-10, 10:09 am
yah Q...way to go man...def. looked solid up there on stage...good stuff.

Q
03-30-10, 4:53 pm
You calves look sick q, definitely the best on stage. Looks like it was really close in the top 5... Huge congrats man, you definitely did an awesome job especially for your first. On to the next one from here...

Thanks OKM, the calves are a genetic gift haha, from the contest through the prep I have probably only worked them a handful of times. Not sure when I'll compete again but definitely want to bring up to the chest and back to compliment the lower half better.


yah Q...way to go man...def. looked solid up there on stage...good stuff.

Thanks bro, definitely an experience getting up on stage in front of a crowd, it was pretty packed even during prejudging

Firedrake
03-30-10, 4:56 pm
Huge congrats on getting up there and getting it done, Q! Now you can kick my ass for the next 16 weeks till it's my turn! I just saw Rage last night to discuss the game plan. Cardio just got kicked up a notch.

You looked GREAT! I only hope I do as well!

Q
04-03-10, 9:27 am
Huge congrats on getting up there and getting it done, Q! Now you can kick my ass for the next 16 weeks till it's my turn! I just saw Rage last night to discuss the game plan. Cardio just got kicked up a notch.

You looked GREAT! I only hope I do as well!

Thanks FD, I've only hit up the cardio a few times since the show... i leave to Hawaii till next friday tomorrow morning, and then its back and time to get my grow on, dieting for the past 30 of 35 weeks has me wanting to go in the other direction, haha... Keep up the hard work and keep it on the grind and I have no doubt you will bring it come show time.