AYung - Contest Prep for the IMPC 2006 - Page 10

AYung · 11-13-2006, 07:44 AM

11/12/06

Sunday - Back

Back
Wide Grip Pulldowns
Set 1 - 72 x 12
Set 2 - 72 x 12
Set 3 - 72 x 12
Close Grip Pulldowns (Underhand)
Set 1 - 60 x 12
Set 2 - 60 x 12
Set 3 - 60 x 12
V-Bar Pulldowns
Set 1 - 44 x 25
Set 2 - 44 x 25
Set 3 - 44 x 25
Seated Cable Rows
Set 1 - 54 x 20
Set 2 - 54 x 20
Set 3 - 54 x 20
Hyperextensions
Set 1 - BW x 15
Set 2 - BW x 15
Set 3 - BW x 15

Workout Length: 16 minutes

Notes: Todays Back workout was the first workout of my carbohydrate depletion phase. Things went pretty smoothly, rest was in the range of 15-45 seconds.

AYung · 11-13-2006, 07:46 AM

Applied my 2nd coat of Pro Tan. Once again took over one hour to complete.

I think I am going to take a different approach to tanning. Instead of applying 1 coat each day after I shower, I will apply 2-3 coats on friday and no shower instead.

AYung · 11-13-2006, 07:49 AM

5 days out - Reduce sodium to 2000mg.
- Reduce Carbohydrates to 0.25g/lb, divided into first 4 meals.
- All meals, including post workout from then on will be carbless.
- EFA's with every meal.

vanwilder · 11-13-2006, 08:56 PM

whens the new pics coming up?

DJohnson · 11-13-2006, 10:32 PM

I think with protan a lot of the tanning actually happens with a reaction to the skin over 2-4 hours. If you apply it all at once you lose all of that. I guess just rush it more, try get it done in 10 minutes.

My first coat goes on tonight. I may not LIGHTS OUT the place but it's been 7 months so I'll finish what I started.

AYung · 11-13-2006, 11:34 PM

Quote:

Originally Posted by vanwilder

whens the new pics coming up?

5 days...IMPC Finals

AYung · 11-13-2006, 11:36 PM

Quote:

Originally Posted by DJohnson

I think with protan a lot of the tanning actually happens with a reaction to the skin over 2-4 hours. If you apply it all at once you lose all of that. I guess just rush it more, try get it done in 10 minutes.

My first coat goes on tonight. I may not LIGHTS OUT the place but it's been 7 months so I'll finish what I started.

10 minutes? HA!!

AYung · 11-13-2006, 11:37 PM

Update: I feel like garbage today and low on energy. Only 33g of carbs today, all coming from vegetables. Ohhh man, I still got another day of depleting after this.

**Ikaika** · 11-13-2006, 11:40 PM

man this is intense stuff...mad props to you for sticking to your plan so well. i look forward to seeing your final pics man, i didnt realize that you'd made such a huge change in your body. good luck!

AYung · 11-14-2006, 12:22 AM

Yeah man, it's great to see how much fat I lost in comparison to the July pics. Thanks for your support, it's much needed now in this final 5 days.

Time to go deplete some more glycogen...

DJohnson · 11-14-2006, 01:16 AM

The depletion sounds crappy.

I'm not doing anything special as far as depletion but I'm sure I hit points of full glycogen depletion during my 3rd or one time my 2nd low carb days during anaerobic bouts.

**madman911** · 11-14-2006, 01:22 AM

Today was my first depletion day, so far I feel okay, but the next two are more severe. I got to have a little bit of carbs this morning, no such luxury the next two days. 90 minutes of cardio on depletion days + lifting high rep supersets for multiple bodyparts. I think by the end of it I'll be ready to kill someone... low glycogen = low patience.

When are you starting carb reload AYung? Looks like Wednesday if you only have one more day of depletion. I'll be starting Thursday, so only two carb reload days for me. You following Layne's article still?

AYung · 11-14-2006, 01:27 AM

I know how you feel with the training, I just finished mine and almost collapsed. I only get 10-30 seconds rest between sets.

I start carb loading after my last training session on Wednesday. So I will have to wake up before 6:00am and train my arms than get ready to load.

I'm following Layne's article still but I changed the carb depletion/loading. It's my first time doing prep so well see how it goes.

DJohnson · 11-14-2006, 06:30 AM

Wow, my bad for saying 10 minutes for protan. I've used other tanning products which I've been able to do in 10 minutes, but Protan just took me like 90 minutes. You gotta do a lot of smoothing out so it looks right.

As a side note, anyone else look so so ridiculously dark? I had deep deep real tan and what I am now makes it look white as a sheep in a snowstorm. I'm probably darker than most people who're half African American!

AYung · 11-14-2006, 06:35 AM

Yeah it sucks. Thats why I am holding the rest of my coats out until Friday. I also noticed that when I shower the next day, the tan just keeps running off. Kinda feel bad for all the hard work you put in tanning.

spaceclown · 11-14-2006, 05:05 PM

Just wanted to say good luck fellas

Should be a great finish.

**DJSTARER** · 11-14-2006, 05:09 PM

wow strong ketogenics

you guys rock. Holding it down on the contest front. Love it.

11-13-2006, 07:44 AM	#271
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/12/06 Sunday - Back Back Wide Grip Pulldowns Set 1 - 72 x 12 Set 2 - 72 x 12 Set 3 - 72 x 12 Close Grip Pulldowns (Underhand) Set 1 - 60 x 12 Set 2 - 60 x 12 Set 3 - 60 x 12 V-Bar Pulldowns Set 1 - 44 x 25 Set 2 - 44 x 25 Set 3 - 44 x 25 Seated Cable Rows Set 1 - 54 x 20 Set 2 - 54 x 20 Set 3 - 54 x 20 Hyperextensions Set 1 - BW x 15 Set 2 - BW x 15 Set 3 - BW x 15 Workout Length: 16 minutes Notes: Todays Back workout was the first workout of my carbohydrate depletion phase. Things went pretty smoothly, rest was in the range of 15-45 seconds. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-13-2006, 07:46 AM	#272
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Applied my 2nd coat of Pro Tan. Once again took over one hour to complete. I think I am going to take a different approach to tanning. Instead of applying 1 coat each day after I shower, I will apply 2-3 coats on friday and no shower instead. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-13-2006, 07:49 AM	#273
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	5 days out - Reduce sodium to 2000mg. - Reduce Carbohydrates to 0.25g/lb, divided into first 4 meals. - All meals, including post workout from then on will be carbless. - EFA's with every meal. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-13-2006, 08:56 PM	#274
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	whens the new pics coming up? __________________ me > yourmom

11-13-2006, 10:32 PM	#275
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50	I think with protan a lot of the tanning actually happens with a reaction to the skin over 2-4 hours. If you apply it all at once you lose all of that. I guess just rush it more, try get it done in 10 minutes. My first coat goes on tonight. I may not LIGHTS OUT the place but it's been 7 months so I'll finish what I started. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-13-2006, 11:37 PM	#278
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Update: I feel like garbage today and low on energy. Only 33g of carbs today, all coming from vegetables. Ohhh man, I still got another day of depleting after this. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-13-2006, 11:40 PM	#279
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,895 Recipes: 0 Rep Power: 221	man this is intense stuff...mad props to you for sticking to your plan so well. i look forward to seeing your final pics man, i didnt realize that you'd made such a huge change in your body. good luck! __________________ No supplement can make up for the lack of a strong work ethic.

11-14-2006, 12:22 AM	#280
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Yeah man, it's great to see how much fat I lost in comparison to the July pics. Thanks for your support, it's much needed now in this final 5 days. Time to go deplete some more glycogen... __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-14-2006, 01:16 AM	#281
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50	The depletion sounds crappy. I'm not doing anything special as far as depletion but I'm sure I hit points of full glycogen depletion during my 3rd or one time my 2nd low carb days during anaerobic bouts. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-14-2006, 01:22 AM	#282
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,543 Recipes: 0 Rep Power: 62	Today was my first depletion day, so far I feel okay, but the next two are more severe. I got to have a little bit of carbs this morning, no such luxury the next two days. 90 minutes of cardio on depletion days + lifting high rep supersets for multiple bodyparts. I think by the end of it I'll be ready to kill someone... low glycogen = low patience. When are you starting carb reload AYung? Looks like Wednesday if you only have one more day of depletion. I'll be starting Thursday, so only two carb reload days for me. You following Layne's article still? __________________ 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.

11-14-2006, 01:27 AM	#283
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	I know how you feel with the training, I just finished mine and almost collapsed. I only get 10-30 seconds rest between sets. I start carb loading after my last training session on Wednesday. So I will have to wake up before 6:00am and train my arms than get ready to load. I'm following Layne's article still but I changed the carb depletion/loading. It's my first time doing prep so well see how it goes. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-14-2006, 06:30 AM	#284
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50	Wow, my bad for saying 10 minutes for protan. I've used other tanning products which I've been able to do in 10 minutes, but Protan just took me like 90 minutes. You gotta do a lot of smoothing out so it looks right. As a side note, anyone else look so so ridiculously dark? I had deep deep real tan and what I am now makes it look white as a sheep in a snowstorm. I'm probably darker than most people who're half African American! __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-14-2006, 06:35 AM	#285
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Yeah it sucks. Thats why I am holding the rest of my coats out until Friday. I also noticed that when I shower the next day, the tan just keeps running off. Kinda feel bad for all the hard work you put in tanning. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-14-2006, 05:05 PM	#286
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,726 Recipes: 0 Rep Power: 39	Just wanted to say good luck fellas Should be a great finish. __________________ Spaceclown

11-14-2006, 05:09 PM	#287
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	wow strong ketogenics you guys rock. Holding it down on the contest front. Love it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition