Madman's Road to Glory: IMPC 2007

**madman911** · 03-26-2007, 08:19 PM

madman

noun
1. an insane person
2. IMPC 2006 novice division champ
3.

Spring is here and the IMPC 2007 is about to begin. I have no plans on repeating my accomplishments from last year's IMPC. Rather, I plan on exceeding that accomplishment by a long shot. Regardless of where I place in the contest, my plan is to bring my physique to the next level. As long as I accomplish that task, I will be satisfied.

Presently I'm 5' 7" @ 170 lb ~13% BF. My main goal in the next 4 months is to gain more size while maintaining my body fat under 13% (a measurement of 10% on calipers). I plan to get up to somewhere around 175-180 before I begin 16 weeks of contest prep in mid-July. My goal is to come into this years IMPC around 10 lbs heavier and 3% leaner. Last year I was 142 lbs at 5-6% BF.

To stay lean, I presently cycle my diet -- four weeks of bulking followed by two weeks of cutting.

Training

My current split is as follows:

Monday: Chest/Back/Shoulders (strength focused)
Tuesday: Legs and abs (strength focused)
Wednesday: Off/HIIT cardio
Thursday: Arms/Shoulders (hypertrophy focused)
Friday: Chest/Back (hypertrophy focused)
Saturday: Legs and abs (hypertrophy focused)
Sunday Off/HIIT cardio

Diet

During bulking periods:

26p/50c/24f
3,020 cals

During cutting periods:

Mon and Fri:

37p/46c/17f
2,160 cals

Tue, Wed, Thu, Sat, Sun:

45p/30c/25f
1,995 cals

Supplements:

Optimum nutrition 100% whey
Creatine monohydrate
Scivation XTend
Scivation Sesamin (during cutting phases)
ALR Industries Venom Hyperdrive, as needed for energy boost
The usual: multi, B complex, E, C, green tea extract, fish oil, flax oil

I have a Designer Supplements NHA stack sitting on the shelf, which will be used soon. I may also run ALR Industries Jungle Warfare with the NHA.

Let's get it on!!!!

**Ikaika** · 03-26-2007, 09:17 PM

sweet...looking forward to following your progress this year. Last year you did a hell of a job; are you working with EME again this time around?

**madman911** · 03-27-2007, 01:30 AM

Quote:

Originally Posted by Ikaika

sweet...looking forward to following your progress this year. Last year you did a hell of a job; are you working with EME again this time around?

This year is gonna be fun. I was pretty darn shredded last year, but I know I can do even better this time around. I do plan to work with EME again. Some small part of me wants to try a prep on my own, but the smarter part of me realizes that even though I know how to prep, I will benefit greatly from having an expert outside opinion to guide me. It can be very difficult to self-judge your conditioning, especially as it comes down to the wire. EME did a top-notch job on getting me shredded last year, and we're bringing glute striations this year... my ass is gonna own.

Lest any of my competitors forget just how shredded I was last year, here's a friendly reminder... you'd better tremble people, cuz you ain't seen nuttin' yet!!

stonecoldtruth · 03-27-2007, 03:36 AM

Quote:

Originally Posted by madman911

Lest any of my competitors forget just how shredded I was last year, here's a friendly reminder... you'd better tremble people, cuz you ain't seen nuttin' yet!!

If you can pull off that kind of conditioning again I think we may be looking at a Ronnie Coleman like run of the IMPC!

SCT

spaceclown · 03-27-2007, 02:40 PM

I am following what you did last year. I am coming in fat like a mofo :p

Let's not forget my nuts!

I am only gonna say this once good luck MM - Game On!!!!

**madman911** · 03-27-2007, 05:21 PM

Quote:

Originally Posted by spaceclown

I am following what you did last year. I am coming in fat like a mofo :p

Let's not forget my nuts!

I am only gonna say this once good luck MM - Game On!!!!

Good luck to you as well, SC... you're going to need it.

Thanks for the nuts.

**madman911** · 03-29-2007, 07:45 PM

What's the deal? So far I haven't actually entered any training information into my log here and you guys have all be waiting anxiously. Not to worry I'll be posting up my sessions from here on out starting later this evening.

I've been very happy with the progress I've been making under my own guidance, however, in the interest of achieving the absolute best possible results in my final months of bulking, I hired Layne Norton to design a diet plan for the rest of my bulk. He's one of the best lean bulking gurus around and getting big while staying lean is what it's all about for me right now. Plus, he's a big fan of doo rags and bandanas.

Layne also pointed me towards Dual Factor Hypertrophy training. I read up on some articles by Matt Reynolds and the theory behind the system makes tons of sense to me. I put together a basic program from Matt's articles and I started it today. Later I'm gonna post the routine I did... it was a doozy.

Madman is gonna be sore tomorrow.

**madman911** · 03-30-2007, 12:26 AM

Upper Body Workout

Incline db bench press: 65 x5, x5, x5, x5, 70 x5 (next week use 70s)

Flat machine bench press wide grip: 250 x5, 270 x5

Standing bb military: 65 x10, x10, x10, x10 (next week 65)

I felt like a puss with only two 10 lb plates on the bar for military, but I had to hit 10 reps on each set and my delts were pretty smoked from benching already

Dips: BW x12, x12, x12 (next week +10 lbs)

Pulldown extravaganza:

Wide grip 110 x 10
Reverse grip 110 x10
Medium grip 110 x10
Reverse grip 110 x10
CG with v-handle 110 x10

I had to keep the weight light again to handle the volume, but my lats were totally smoked after this.

Cable overhead extension with rope: 80 x12, x12, x10

Standing bb curl: 65 x10, x8, 55 x10

Reverse grip ez bar curl: 30 x12, x12

Damn, my bi's were smoked already from the 5 x10 of pulldowns, I barely had anything left in the tank for curls, my arms were pumped like a mother.

Total duration of this workout was about 45 minutes... I don't like a lot of down time between sets, it makes me lose focus.

I wasn't sure how I'd like the higher volume approach of this system, it is lower volume per bodypart but more total volume, and also high frequency... I'll be hitting upperbody again in 4 days. The DOMS is already setting in. I can't wait to get back on bulking cals and start rocking the NHA stack. With the dual factor hypertrophy going full throttle... I'm gonna get hyooge.

spaceclown · 03-30-2007, 02:22 PM

The training does sound interesting. Good luck with it.

I liked the NHA stack BTW

**madman911** · 03-30-2007, 02:55 PM

I loved the NHA stack with Rebound XT, this'll be my first time trying it with Rebound Reloaded... I may toss in some BAM as well, as I think it would stack well with the NHA.

I got rid of all my ATD and hormonal products... I'm dedicated to staying natural from here to eternity. I loved ATD, I was pissed when it got banned. I hope the Reloaded is just as good.

spaceclown · 03-30-2007, 11:23 PM

I did the original NHA and was nice. As for natural I personally can give 2 shits. I have my reasons but I will spare ya. I respect your decision.

DawnMarie · 03-30-2007, 11:43 PM

Wow, that is quite a routine! Pulldown extravaganza is a perfect description too. Great WO!

**madman911** · 03-31-2007, 10:55 PM

Quote:

Originally Posted by DawnMarie

Wow, that is quite a routine! Pulldown extravaganza is a perfect description too. Great WO!

Thanks DM, it's quite different from anything I've tried before, but I really dig the theory behind this system and I like the way the first couple of workouts have felt.

**madman911** · 03-31-2007, 11:14 PM

Lower Body 3/30/2007

Squats: 115 x10, x10, x10, x10

Yes, these are some weak ass squats, but I was actually excited by these. I tore my hip joint capsule after suffering a partial dislocation several years ago when I was into martial arts. I've always been very cautious with squats because they sometimes cause me pain and I can feel my hip joint pop if I go too low with too much weight. I have gradually been lowering my squats down, and today I banged out all of these squats as ATG as you can get. First time ever doing true ATG and it felt awesome. Actually, I believe stopping slightly below parallel was putting more stress on my hip, not less. I experienced no hip pain just letting my ass drop to my calves. Fear was my enemy and now I have conquered it. The weight I'm moving is light, but I plan to drive it up quickly and my legs should experience a growth spurt as a result.

Machine deadlift: 360 x5, x5, x5

Pullthroughs: 60 x10, x10, x12

First time with these, so I went really light to nail down my form. They take a little getting used to, but by the last set I felt I had them down. More weight next week.

Hypers: BW x10, x10 , x10

I usually do my hypers weighted, but the squats, deads, and pullthroughs had my lower back exhausted. I have a weak lower back, but it should get stronger with this routine.

Cable abdominal pulldown: 120 x10, 130 x10, 140 x10, 146.6 x10, x10

I was supposed to do calves too, but I ran out of time.

hibiscus09 · 04-01-2007, 10:17 PM

Best wishes to you in your IMPC preparation! Your back looks awesome!

Since "spacelown" feels free to post his nuts in here, I'll post my back when it was somewhat shredded before my figure contests:

Luckily, you little boys don't have to compete against me.

Seriously, I'm glad you were able to do the ATG squats again. Injuries can be so frustrating! Congrats on conquering your fear!

**madman911** · 04-02-2007, 10:44 PM

Awesome back hibby... really nice trap development. I hope you do the figure division of the IMPC, you'd do great. Best of luck to you in whichever divisions you enter.

Quote:

Originally Posted by hibiscus09

Best wishes t

03-26-2007, 08:19 PM	#1
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Madman's Road to Glory: IMPC 2007 madman noun 1. an insane person 2. IMPC 2006 novice division champ 3. Spring is here and the IMPC 2007 is about to begin. I have no plans on repeating my accomplishments from last year's IMPC. Rather, I plan on exceeding that accomplishment by a long shot. Regardless of where I place in the contest, my plan is to bring my physique to the next level. As long as I accomplish that task, I will be satisfied. Presently I'm 5' 7" @ 170 lb ~13% BF. My main goal in the next 4 months is to gain more size while maintaining my body fat under 13% (a measurement of 10% on calipers). I plan to get up to somewhere around 175-180 before I begin 16 weeks of contest prep in mid-July. My goal is to come into this years IMPC around 10 lbs heavier and 3% leaner. Last year I was 142 lbs at 5-6% BF. To stay lean, I presently cycle my diet -- four weeks of bulking followed by two weeks of cutting. Training My current split is as follows: Monday: Chest/Back/Shoulders (strength focused) Tuesday: Legs and abs (strength focused) Wednesday: Off/HIIT cardio Thursday: Arms/Shoulders (hypertrophy focused) Friday: Chest/Back (hypertrophy focused) Saturday: Legs and abs (hypertrophy focused) Sunday Off/HIIT cardio Diet During bulking periods: 26p/50c/24f 3,020 cals During cutting periods: Mon and Fri: 37p/46c/17f 2,160 cals Tue, Wed, Thu, Sat, Sun: 45p/30c/25f 1,995 cals Supplements: Optimum nutrition 100% whey Creatine monohydrate Scivation XTend Scivation Sesamin (during cutting phases) ALR Industries Venom Hyperdrive, as needed for energy boost The usual: multi, B complex, E, C, green tea extract, fish oil, flax oil I have a Designer Supplements NHA stack sitting on the shelf, which will be used soon. I may also run ALR Industries Jungle Warfare with the NHA. Let's get it on!!!! __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-26-2007, 09:17 PM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	sweet...looking forward to following your progress this year. Last year you did a hell of a job; are you working with EME again this time around? __________________ No supplement can make up for the lack of a strong work ethic.

03-27-2007, 02:40 PM	#5
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	I am following what you did last year. I am coming in fat like a mofo :p Let's not forget my nuts! I am only gonna say this once good luck MM - Game On!!!! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

03-29-2007, 07:45 PM	#7
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	What's the deal? So far I haven't actually entered any training information into my log here and you guys have all be waiting anxiously. Not to worry I'll be posting up my sessions from here on out starting later this evening. I've been very happy with the progress I've been making under my own guidance, however, in the interest of achieving the absolute best possible results in my final months of bulking, I hired Layne Norton to design a diet plan for the rest of my bulk. He's one of the best lean bulking gurus around and getting big while staying lean is what it's all about for me right now. Plus, he's a big fan of doo rags and bandanas. Layne also pointed me towards Dual Factor Hypertrophy training. I read up on some articles by Matt Reynolds and the theory behind the system makes tons of sense to me. I put together a basic program from Matt's articles and I started it today. Later I'm gonna post the routine I did... it was a doozy. Madman is gonna be sore tomorrow. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-30-2007, 12:26 AM	#8
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Upper Body Workout Incline db bench press: 65 x5, x5, x5, x5, 70 x5 (next week use 70s) Flat machine bench press wide grip: 250 x5, 270 x5 Standing bb military: 65 x10, x10, x10, x10 (next week 65) I felt like a puss with only two 10 lb plates on the bar for military, but I had to hit 10 reps on each set and my delts were pretty smoked from benching already Dips: BW x12, x12, x12 (next week +10 lbs) Pulldown extravaganza: Wide grip 110 x 10 Reverse grip 110 x10 Medium grip 110 x10 Reverse grip 110 x10 CG with v-handle 110 x10 I had to keep the weight light again to handle the volume, but my lats were totally smoked after this. Cable overhead extension with rope: 80 x12, x12, x10 Standing bb curl: 65 x10, x8, 55 x10 Reverse grip ez bar curl: 30 x12, x12 Damn, my bi's were smoked already from the 5 x10 of pulldowns, I barely had anything left in the tank for curls, my arms were pumped like a mother. Total duration of this workout was about 45 minutes... I don't like a lot of down time between sets, it makes me lose focus. I wasn't sure how I'd like the higher volume approach of this system, it is lower volume per bodypart but more total volume, and also high frequency... I'll be hitting upperbody again in 4 days. The DOMS is already setting in. I can't wait to get back on bulking cals and start rocking the NHA stack. With the dual factor hypertrophy going full throttle... I'm gonna get hyooge. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-30-2007, 02:22 PM	#9
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	The training does sound interesting. Good luck with it. I liked the NHA stack BTW __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

03-30-2007, 02:55 PM	#10
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	I loved the NHA stack with Rebound XT, this'll be my first time trying it with Rebound Reloaded... I may toss in some BAM as well, as I think it would stack well with the NHA. I got rid of all my ATD and hormonal products... I'm dedicated to staying natural from here to eternity. I loved ATD, I was pissed when it got banned. I hope the Reloaded is just as good. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-30-2007, 11:23 PM	#11
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	I did the original NHA and was nice. As for natural I personally can give 2 shits. I have my reasons but I will spare ya. I respect your decision. __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

03-30-2007, 11:43 PM	#12
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	Wow, that is quite a routine! Pulldown extravaganza is a perfect description too. Great WO! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

03-31-2007, 11:14 PM	#14
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Lower Body 3/30/2007 Squats: 115 x10, x10, x10, x10 Yes, these are some weak ass squats, but I was actually excited by these. I tore my hip joint capsule after suffering a partial dislocation several years ago when I was into martial arts. I've always been very cautious with squats because they sometimes cause me pain and I can feel my hip joint pop if I go too low with too much weight. I have gradually been lowering my squats down, and today I banged out all of these squats as ATG as you can get. First time ever doing true ATG and it felt awesome. Actually, I believe stopping slightly below parallel was putting more stress on my hip, not less. I experienced no hip pain just letting my ass drop to my calves. Fear was my enemy and now I have conquered it. The weight I'm moving is light, but I plan to drive it up quickly and my legs should experience a growth spurt as a result. Machine deadlift: 360 x5, x5, x5 Pullthroughs: 60 x10, x10, x12 First time with these, so I went really light to nail down my form. They take a little getting used to, but by the last set I felt I had them down. More weight next week. Hypers: BW x10, x10 , x10 I usually do my hypers weighted, but the squats, deads, and pullthroughs had my lower back exhausted. I have a weak lower back, but it should get stronger with this routine. Cable abdominal pulldown: 120 x10, 130 x10, 140 x10, 146.6 x10, x10 I was supposed to do calves too, but I ran out of time. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-01-2007, 10:17 PM	#15
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 988 Recipes: 0 Rep Power: 16	Best wishes to you in your IMPC preparation! Your back looks awesome! Since "spacelown" feels free to post his nuts in here, I'll post my back when it was somewhat shredded before my figure contests: Luckily, you little boys don't have to compete against me. Seriously, I'm glad you were able to do the ATG squats again. Injuries can be so frustrating! Congrats on conquering your fear!