Madman trains for mass and glory: The prep for contest season 2009

**madman911** · 12-30-2007, 02:57 PM

My plan right now is to spend all of 2008 in off season mode. I won’t be mass building the entire time, as I want to stay lean while adding size. To accomplish this, I take a page from the book of Layne Norton and cycle 4-6 week mass building phases with 2-3 week cutting phases.

Ultimately, my goal is to step on stage in 2009. I want to add at least 20 lbs of lean mass and achieve absolutely sick conditioning for my stage debut. The past two years of competing in the IMPC have given me a realistic appreciation of what I must achieve in order to become a serious competitor, and I am hell bent on getting it done.

My training program is a hybrid of Scivation’s triphase and dual factor hypertrophy. I use progressive intensity and volume ala triphase, and hit each body part twice per week ala dual factor, with the first session emphasizing strength/power and the second session focused on higher volume.

My diet is clean 98% of the time, but it certainly has taken a bit of a hit recently with Christmas and now New Year’s right around the corner. I am keeping quite lean though – still have visible lower ab veins and my arms and legs are as vascular as heck. I am doing anywhere from 30-60 minutes of cardio per day depending on what I've been eating. After New Years, I will be starting my first three-week mini-cut to clean the slate for the next bulking phase.

My strength took a big hit during contest prep (as it always does), but it’s coming back with a vengeance and I should be heading into PR territory in another 6-8 weeks. Actually, I think I am the strongest I’ve ever been at my current bodyweight of about 155, so I guess PRs are all relative.

To give you some idea of what I’m doing in the gym, here are workouts from this week:

Upper body – Strength

Hammer isolateral bench press: 214 x4, x4, x4
Smith incline bench press (55 degrees): 165 x3, 155 x4, 155 x4
Pec deck: 133.3 x4, 136.6 x4, x6
Isolateral low row: 170 x4, x4, 180 x4
Wide-grip pull-up: BW+25 x4, x4, x3
Seated cable row: 170 x4, x4, x4
Plate loaded shoulder press: 190 x4, x4, x4
Cable crunches: 120 x10, 130 x10, x10, x10, x16

Lower body – Strength

Plate loaded squat machine: 360 x6, 380 x6, 390 x6
SLDL on plate loaded machine: 290 x6, x6, 300 x6
Leg press: 360 x6, x6, 380 x10 (need to go much heavier next time)
Calf press: 500 x20, x20, x25
Standing single leg curl: 70 x6, x6, 73.3 x5

12.28.2007
Arms & shoulders – Volume (peak of volume progression)

30-60 seconds rest between sets

Barbell curl: 85 x6, x6, x6
Single-arm cable curl: 33.3 x10, x10, x10, x10, x10
Seated incline alternating db curl: 25 x10, x10, x10, x10, x12
Alternating hammer curls: 22.5 x10, x10, x10, x11, x12
Close grip machine bench press: 280x6, x6, x6
Rope push down: 110 x10, x10, x10, x10, x12
Seated EZ bar tricep press: 70 x10, x12, x15, x15, x20
Dumbbell shoulder press: 45 x10, x10, x10, x10, x10
Cable side lateral raise: 20 x10, x10, x10, x10, x10
Front raise with plate: 35 x10, x10, x10, x10, x14

12.29.2007
Upper body – Volume (peak of volume progression)

30-60 seconds rest between sets

Incline db bench press: 55 x10, x10, x10, x10, x11
Db fly: 30 x10, x10, x10, x10, x10
Decline bb bench press: 125 x10, x10, x10, x10, x10
Barbell bent-over row: 115 x10, x10, x10, x10, x15
Close-grip pull down: 120 x10, x10, x10, x10, x10
High isolateral row machine: 140 x10, x10, x10, x10, x18
Shrugs on deadlift machine: 240 x10, x10, x10, x10, x16
Cable crunches: 150 x10, x10, x10

I love high volume workouts!!! The fact that I’m going above 10 reps on some of the last sets tells me I should be using more weight. My back is gaining strength rapidly, which is good because it is a weak point development-wise. Since this week was the peak of my volume progression for arms and upperbody, next week I will be increasing poundages and dropping volume down to three sets, the week after I go up to four sets, and then up to five the week after that. I’ll probably need a deload after the next cycle.

**Midnight_Lifter** · 12-31-2007, 03:26 AM

"Subscribed"

Stuff like this is why I'm a paid lifetime member of IronMass!

**madman911** · 12-31-2007, 03:13 PM

Quote:

Originally Posted by Midnight_Lifter

"Subscribed"

Stuff like this is why I'm a paid lifetime member of IronMass!

Welcome to the party bro! I hope to make this one hell of a ride.

**madman911** · 12-31-2007, 03:49 PM

Well, due to some snow here in the Northeast and the fact that I'm driving from MA up to my sister's place in NH to celebrate the new year, I won't be hitting the gym today as I had planned. No big deal, the gym is open tomorrow so I'll push my way through the throng of new years resolutionists and get my leg workout in. It may be tough to get on a cardio machine, but I'd bet good money the squat racks will be available. One of the benefits of working out in a gym that caters to urban professionals - there's always an open squat rack no matter how crowded the place is.

Today, my diet is strictly a see food diet - If I see food, it is going in my belly!! I've taken Sesamin and Dialene 4 to provide some damage control (my ears are burning and tingling from the Dialene 4 as I type this - I know it's unpleasant for some people, but I love the niacin flush), and I'll be sipping on Xtend all day. Plus, I did an hour of moderate intensity cardio yesterday, and I'll do another hour tomorrow. If you're going to enjoy the holidays, you've gotta do some extra cardio.

Tomorrow starts a three week cutting phase. I will be implementing Sesamin, Dialene 4, and Primaforce Yohimbine HCL, and Alcalean.

I'm also presently taking a test boosting/blood sugar control supplement of my own design that consists of:

3.4-divanyltetrahydrofuran (stinging nettle extract) - increases free test levels
Momordia Charantia (bitter melon extract) - controls blood sugar & increases glycogen uptake
Eurycoma Longifolia jack (aka tongkat ali, or Long jack) - supposedly increases test production

Since I'm on the subject of supplements, I also take:

NOW Adam for my multi
Primaforce Creaform as my creatine of choice
Optimum nutrition 100% gold standard whey
Primaforce Elastamine
Primaforce Cissus (I used to have chronic tendonitis in my elbow, and since I started using cissus more than a year ago, I haven't had a single twinge)

danman77220 · 12-31-2007, 07:14 PM

Man I have been waiting for you to keep a steady log for forever! This should be a fun log. Tear it up, I'll be watching.

**Midnight_Lifter** · 12-31-2007, 11:10 PM

Quote:

Originally Posted by madman911

Today, my diet is strictly a see food diet - If I see food, it is going in my belly!! I've taken Sesamin and Dialene 4 to provide some damage control (my ears are burning and tingling from the Dialene 4 as I type this - I know it's unpleasant for some people, but I love the niacin flush), and I'll be sipping on Xtend all day. Plus, I did an hour of moderate intensity cardio yesterday, and I'll do another hour tomorrow. If you're going to enjoy the holidays, you've gotta do some extra cardio.

I hear ya on the extra cardio -- gotta burn the calories if you're going to put them in, and you sure are using them on your regular assault on the weights.

Quick question on the Xtend - Is that to try to keep your overall macro ratios consistent? Sure, the calories are going to be higher, but if you maintain the macro ratios you had set for the day, does that provide an additional layer of damage control as well?

If anyone deserves to have a "cheat" day, it's you... lol... but for some reason, I get the feeling even your cheat meals are superior to most standard meals out there.

danman77220 · 01-01-2008, 01:16 AM

I think the BCAAs in Xtend are used as more of a precautionary measure to prevent muscle catabolism.

**madman911** · 01-01-2008, 07:14 PM

BCAA are just the bomb, particularly leucine. Leucine directly increases protein synthesis in muscle cells, and a high leucine intake seems to help minimize fat accumulation when you eat excess calories - at least that's what many people have observed, myself included. The anecdotal evidence is supported by a published study that describes the ability of leucine to prevent diet-induced obesity in mice. If anyone wants to read the paper, I can send you a copy if you PM me your e-mail address. The file is too large to post here.

I hardly ever drink plain water anymore, I always have a couple of scoops of Xtend in my 1 liter water jug.

Well, I'm probably not going to make the gym today. I'm tired from partying last night and I don't wanna force a lackluster workout. I'd rather go to bed early tonight, and then tear it up at 5 am tomorrow. As of today, I'm on a cutting diet for the next 3-4 weeks.

My macros for this cutting phase will be: 220 g protein, 160 g carbs, 50 g fat

On refeed days (twice per week): 200 g protein, 275 g carbs, 45 g fat

DJohnson · 01-02-2008, 01:02 AM

Interesting. I've dropped BCAAs since Alan Aragon said he thought they were fairly useless. I'll definitely look into them again.

And good job staying lean so far.

**madman911** · 01-02-2008, 02:00 PM

Got into the gym early this morning and was pleased to find that there weren't too many resolutionists clogging the place up.

Today was a volume leg day, 4x10 for all lifts, and I went light on my squats and SLDLs because my lower back has been tweakin' the past couple of weeks. My weak lower back is the bane of my training existance. I focused on keeping constant tension and movement on the squats to make them burn. I also use low rest times, max of 60 seconds.

Barbell squats: 135 4x10
SLDLs: 135 3x10, 145 x10
Single leg press: 160 3x10, 180 x10 - Need to go heavier next time
Lying leg curl: 83.3 4x10
Leg extensions: 120 4x10

30 minute walk on treadmill - 4 degree incline at 3.5 mph

Official body weight at the start of this cutting phase: 159.5 lbs

Today's diet:

Pre-workout meal:

3/4 cup oats
18 g smart balance peanut butter
1 tbsp honey
38 g whey

Post-workout meal:

3/4 cup oats
18 g smart balance peanut butter
38 g whey

Lunch:

6 oz. tilapia
2 cups green veggies
1 tsp olive oil

Snack:

3 fish oil caps
1 chicken breast

Dinner:

6 oz. ground turkey
1/2 cup whole wheat pasta
1/2 cup marinara sauce
1 cup green veggies

Supplementation:

Xtend sipped throughout the day and during workout, 12-16 total scoops

3 Sesamin caps
3 Dialene 4 caps

My Yohimbine and Alcalean will be delivered on Friday

**madman911** · 01-03-2008, 05:02 PM

After my last meal yesterday, I puked. And I was up for much of the night puking and having horrible stomach pains. Then, my wife and two kids started puking. We were the puke family.

So, I'm home sick from work. I've only eaten a few saltines and I'm sipping on Xtend, but I feel better. I plan to be back in the gym tomorrow morning.

**madman911** · 01-05-2008, 10:08 PM

Finally got my butt back into the gym after my stomach illness. My appetite is still not great, so it's a good thing I'm cutting. I'm still not feeling 100% - energy was low initially - but once I got into it, I had a good workout.

Decided to hit arms and abs.

Training:

Barbell curls: 85 x6, 90 3x3

Single-arm cable curls: 33.3 3x10

Alternating seated db curl: 27.5 3x8

Alternating hammer curl: 25 3x10

Close-grip machine bench press: 260 x6, 290 x4, x3, x2

Rope pressdown: 120 3x10

Seated EZ bar tri press: 70 x12, 80 3x10

Cable crunch: 150 4x10

30 minutes of moderate intensity cardio (150 bpm) on the elliptical

Diet:

Breakfast

1/2 cup oats
40 g whey

Pre-workout

3/4 cup oats
16 g peanut butter
40 g whey

Post-workout

6 oz. turkey burger
2 slices whole grain bread
Mustard

1st Dinner

Chicken breast
1 cup green veggies
10 g olive oil

2nd Dinner

Same as 1st dinner

Tomorrow morning I'm making a 2 hr drive down to Cape Cod to attend a Scivation diet and training seminar being conducted by Marc and Derek - it's gonna rock!!!

**madman911** · 01-07-2008, 08:41 PM

Yesterday's deal... 1.6.07

The Scivation diet and training seminar that was run by Marc and Derek was a very cool experience. They provided an excellent overview of Scivation's diet and training principles, and, of course, the supplement line. Beyond that, they are just very cool guys and it was a lot of fun hangin' after the formal presentation to yap about training and the lifestyle. Then, a bunch of us went to a local gym, where Marc, Derek, and Jim Carron, IFPA pro and owner of Cape Cod Nutrition Corner (where the deal was held), put on a display of brute force that left the building on the verge of collapse. Yep, it was a fun day - Met cool people, drank Xtend, ate some awesome chicken, and got in a nice workout.

Yesterday I did a chest/back/shoulders session. I went completely off my normal plan and just turned up the VOLUME:

Incline db bench press: 65 x10, 75 x8, 85 x6
Incline db fly: 50 3x10
Machine bench press: 200 3x6
Pec deck: 100 3x10
Wide-grip pull-ups: x10, x8, x6, x4
Hammer grip pull-ups: x8, x6, x4
High rows: 70 (each side) 3x10
Seated row: 140 x10, 150 x6, 160 x6, 170 x4
Wide-grip pull downs: 120 x10, 120 x8, drop, 100 x8, drop 80 x12
One-arm db row: 50 3x10
Incline hammer shoulder press (total weight): 90 x10, 140 x8, 160 x6, 170 x4
Side laterals: 15 3x10
Front raise: 35 lb plate - 3x10
Arnold presses: 30 3x8
Military press: Just the 45 lb bar - 3x12

I was toast.

Today's deal... just 30 minutes of cardio in AM.

I've decided I won't be cutting for three weeks as I had originally planned. Five days into this mini-cut, I've dropped 4 lbs (155.5 right now), and I'm looking pretty lean. I'm just going to cut for two weeks, and then get onboard the bulking train again.

**madman911** · 01-07-2008, 11:46 PM

I snapped a couple of pics tonight for documentation purposes and to assess just how long my current mini-cut should be. I am now firm in thinking that two weeks is enough. I used to not care enough about getting fatter in the off season, and now I think I may be worrying about fat gain too much. But I am gaining mass, so it's all good. In 8 weeks, I've added 10 lbs with little fat gain. If I keep this up, I'll have a very productive year indeed. My goal is to add another 30 lbs and maintain my current conditioning in the process.

12-30-2007, 02:57 PM	#1
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Madman trains for mass and glory: The prep for contest season 2009 My plan right now is to spend all of 2008 in off season mode. I won’t be mass building the entire time, as I want to stay lean while adding size. To accomplish this, I take a page from the book of Layne Norton and cycle 4-6 week mass building phases with 2-3 week cutting phases. Ultimately, my goal is to step on stage in 2009. I want to add at least 20 lbs of lean mass and achieve absolutely sick conditioning for my stage debut. The past two years of competing in the IMPC have given me a realistic appreciation of what I must achieve in order to become a serious competitor, and I am hell bent on getting it done. My training program is a hybrid of Scivation’s triphase and dual factor hypertrophy. I use progressive intensity and volume ala triphase, and hit each body part twice per week ala dual factor, with the first session emphasizing strength/power and the second session focused on higher volume. My diet is clean 98% of the time, but it certainly has taken a bit of a hit recently with Christmas and now New Year’s right around the corner. I am keeping quite lean though – still have visible lower ab veins and my arms and legs are as vascular as heck. I am doing anywhere from 30-60 minutes of cardio per day depending on what I've been eating. After New Years, I will be starting my first three-week mini-cut to clean the slate for the next bulking phase. My strength took a big hit during contest prep (as it always does), but it’s coming back with a vengeance and I should be heading into PR territory in another 6-8 weeks. Actually, I think I am the strongest I’ve ever been at my current bodyweight of about 155, so I guess PRs are all relative. To give you some idea of what I’m doing in the gym, here are workouts from this week: Upper body – Strength Hammer isolateral bench press: 214 x4, x4, x4 Smith incline bench press (55 degrees): 165 x3, 155 x4, 155 x4 Pec deck: 133.3 x4, 136.6 x4, x6 Isolateral low row: 170 x4, x4, 180 x4 Wide-grip pull-up: BW+25 x4, x4, x3 Seated cable row: 170 x4, x4, x4 Plate loaded shoulder press: 190 x4, x4, x4 Cable crunches: 120 x10, 130 x10, x10, x10, x16 Lower body – Strength Plate loaded squat machine: 360 x6, 380 x6, 390 x6 SLDL on plate loaded machine: 290 x6, x6, 300 x6 Leg press: 360 x6, x6, 380 x10 (need to go much heavier next time) Calf press: 500 x20, x20, x25 Standing single leg curl: 70 x6, x6, 73.3 x5 12.28.2007 Arms & shoulders – Volume (peak of volume progression) 30-60 seconds rest between sets Barbell curl: 85 x6, x6, x6 Single-arm cable curl: 33.3 x10, x10, x10, x10, x10 Seated incline alternating db curl: 25 x10, x10, x10, x10, x12 Alternating hammer curls: 22.5 x10, x10, x10, x11, x12 Close grip machine bench press: 280x6, x6, x6 Rope push down: 110 x10, x10, x10, x10, x12 Seated EZ bar tricep press: 70 x10, x12, x15, x15, x20 Dumbbell shoulder press: 45 x10, x10, x10, x10, x10 Cable side lateral raise: 20 x10, x10, x10, x10, x10 Front raise with plate: 35 x10, x10, x10, x10, x14 12.29.2007 Upper body – Volume (peak of volume progression) 30-60 seconds rest between sets Incline db bench press: 55 x10, x10, x10, x10, x11 Db fly: 30 x10, x10, x10, x10, x10 Decline bb bench press: 125 x10, x10, x10, x10, x10 Barbell bent-over row: 115 x10, x10, x10, x10, x15 Close-grip pull down: 120 x10, x10, x10, x10, x10 High isolateral row machine: 140 x10, x10, x10, x10, x18 Shrugs on deadlift machine: 240 x10, x10, x10, x10, x16 Cable crunches: 150 x10, x10, x10 I love high volume workouts!!! The fact that I’m going above 10 reps on some of the last sets tells me I should be using more weight. My back is gaining strength rapidly, which is good because it is a weak point development-wise. Since this week was the peak of my volume progression for arms and upperbody, next week I will be increasing poundages and dropping volume down to three sets, the week after I go up to four sets, and then up to five the week after that. I’ll probably need a deload after the next cycle. __________________ 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.

12-31-2007, 03:26 AM	#2
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 402 Recipes: 0 Rep Power: 35	Re: Madman trains for mass and glory: The prep for contest season 2009 "Subscribed" Stuff like this is why I'm a paid lifetime member of IronMass! __________________ - Discipline means doing within, not doing without. *Currently rebuilding in phase one...

12-31-2007, 03:49 PM	#4
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 Well, due to some snow here in the Northeast and the fact that I'm driving from MA up to my sister's place in NH to celebrate the new year, I won't be hitting the gym today as I had planned. No big deal, the gym is open tomorrow so I'll push my way through the throng of new years resolutionists and get my leg workout in. It may be tough to get on a cardio machine, but I'd bet good money the squat racks will be available. One of the benefits of working out in a gym that caters to urban professionals - there's always an open squat rack no matter how crowded the place is. Today, my diet is strictly a see food diet - If I see food, it is going in my belly!! I've taken Sesamin and Dialene 4 to provide some damage control (my ears are burning and tingling from the Dialene 4 as I type this - I know it's unpleasant for some people, but I love the niacin flush), and I'll be sipping on Xtend all day. Plus, I did an hour of moderate intensity cardio yesterday, and I'll do another hour tomorrow. If you're going to enjoy the holidays, you've gotta do some extra cardio. Tomorrow starts a three week cutting phase. I will be implementing Sesamin, Dialene 4, and Primaforce Yohimbine HCL, and Alcalean. I'm also presently taking a test boosting/blood sugar control supplement of my own design that consists of: 3.4-divanyltetrahydrofuran (stinging nettle extract) - increases free test levels Momordia Charantia (bitter melon extract) - controls blood sugar & increases glycogen uptake Eurycoma Longifolia jack (aka tongkat ali, or Long jack) - supposedly increases test production Since I'm on the subject of supplements, I also take: NOW Adam for my multi Primaforce Creaform as my creatine of choice Optimum nutrition 100% gold standard whey Primaforce Elastamine Primaforce Cissus (I used to have chronic tendonitis in my elbow, and since I started using cissus more than a year ago, I haven't had a single twinge) __________________ 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.

12-31-2007, 07:14 PM	#5
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,018 Recipes: 1 Rep Power: 50	Re: Madman trains for mass and glory: The prep for contest season 2009 Man I have been waiting for you to keep a steady log for forever! This should be a fun log. Tear it up, I'll be watching. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-01-2008, 01:16 AM	#7
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,018 Recipes: 1 Rep Power: 50	Re: Madman trains for mass and glory: The prep for contest season 2009 I think the BCAAs in Xtend are used as more of a precautionary measure to prevent muscle catabolism. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-01-2008, 07:14 PM	#8
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 BCAA are just the bomb, particularly leucine. Leucine directly increases protein synthesis in muscle cells, and a high leucine intake seems to help minimize fat accumulation when you eat excess calories - at least that's what many people have observed, myself included. The anecdotal evidence is supported by a published study that describes the ability of leucine to prevent diet-induced obesity in mice. If anyone wants to read the paper, I can send you a copy if you PM me your e-mail address. The file is too large to post here. I hardly ever drink plain water anymore, I always have a couple of scoops of Xtend in my 1 liter water jug. Well, I'm probably not going to make the gym today. I'm tired from partying last night and I don't wanna force a lackluster workout. I'd rather go to bed early tonight, and then tear it up at 5 am tomorrow. As of today, I'm on a cutting diet for the next 3-4 weeks. My macros for this cutting phase will be: 220 g protein, 160 g carbs, 50 g fat On refeed days (twice per week): 200 g protein, 275 g carbs, 45 g fat __________________ 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.

01-02-2008, 01:02 AM	#9
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 964 Recipes: 0 Rep Power: 44	Re: Madman trains for mass and glory: The prep for contest season 2009 Interesting. I've dropped BCAAs since Alan Aragon said he thought they were fairly useless. I'll definitely look into them again. And good job staying lean so far. __________________ 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%

01-02-2008, 02:00 PM	#10
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 Got into the gym early this morning and was pleased to find that there weren't too many resolutionists clogging the place up. Today was a volume leg day, 4x10 for all lifts, and I went light on my squats and SLDLs because my lower back has been tweakin' the past couple of weeks. My weak lower back is the bane of my training existance. I focused on keeping constant tension and movement on the squats to make them burn. I also use low rest times, max of 60 seconds. Barbell squats: 135 4x10 SLDLs: 135 3x10, 145 x10 Single leg press: 160 3x10, 180 x10 - Need to go heavier next time Lying leg curl: 83.3 4x10 Leg extensions: 120 4x10 30 minute walk on treadmill - 4 degree incline at 3.5 mph Official body weight at the start of this cutting phase: 159.5 lbs Today's diet: Pre-workout meal: 3/4 cup oats 18 g smart balance peanut butter 1 tbsp honey 38 g whey Post-workout meal: 3/4 cup oats 18 g smart balance peanut butter 38 g whey Lunch: 6 oz. tilapia 2 cups green veggies 1 tsp olive oil Snack: 3 fish oil caps 1 chicken breast Dinner: 6 oz. ground turkey 1/2 cup whole wheat pasta 1/2 cup marinara sauce 1 cup green veggies Supplementation: Xtend sipped throughout the day and during workout, 12-16 total scoops 3 Sesamin caps 3 Dialene 4 caps My Yohimbine and Alcalean will be delivered on Friday __________________ 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.

01-03-2008, 05:02 PM	#11
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 After my last meal yesterday, I puked. And I was up for much of the night puking and having horrible stomach pains. Then, my wife and two kids started puking. We were the puke family. So, I'm home sick from work. I've only eaten a few saltines and I'm sipping on Xtend, but I feel better. I plan to be back in the gym tomorrow morning. __________________ 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.

01-05-2008, 10:08 PM	#12
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 Finally got my butt back into the gym after my stomach illness. My appetite is still not great, so it's a good thing I'm cutting. I'm still not feeling 100% - energy was low initially - but once I got into it, I had a good workout. Decided to hit arms and abs. Training: Barbell curls: 85 x6, 90 3x3 Single-arm cable curls: 33.3 3x10 Alternating seated db curl: 27.5 3x8 Alternating hammer curl: 25 3x10 Close-grip machine bench press: 260 x6, 290 x4, x3, x2 Rope pressdown: 120 3x10 Seated EZ bar tri press: 70 x12, 80 3x10 Cable crunch: 150 4x10 30 minutes of moderate intensity cardio (150 bpm) on the elliptical Diet: Breakfast 1/2 cup oats 40 g whey Pre-workout 3/4 cup oats 16 g peanut butter 40 g whey Post-workout 6 oz. turkey burger 2 slices whole grain bread Mustard 1st Dinner Chicken breast 1 cup green veggies 10 g olive oil 2nd Dinner Same as 1st dinner Tomorrow morning I'm making a 2 hr drive down to Cape Cod to attend a Scivation diet and training seminar being conducted by Marc and Derek - it's gonna rock!!! __________________ 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.

01-07-2008, 08:41 PM	#13
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 Yesterday's deal... 1.6.07 The Scivation diet and training seminar that was run by Marc and Derek was a very cool experience. They provided an excellent overview of Scivation's diet and training principles, and, of course, the supplement line. Beyond that, they are just very cool guys and it was a lot of fun hangin' after the formal presentation to yap about training and the lifestyle. Then, a bunch of us went to a local gym, where Marc, Derek, and Jim Carron, IFPA pro and owner of Cape Cod Nutrition Corner (where the deal was held), put on a display of brute force that left the building on the verge of collapse. Yep, it was a fun day - Met cool people, drank Xtend, ate some awesome chicken, and got in a nice workout. Yesterday I did a chest/back/shoulders session. I went completely off my normal plan and just turned up the VOLUME: Incline db bench press: 65 x10, 75 x8, 85 x6 Incline db fly: 50 3x10 Machine bench press: 200 3x6 Pec deck: 100 3x10 Wide-grip pull-ups: x10, x8, x6, x4 Hammer grip pull-ups: x8, x6, x4 High rows: 70 (each side) 3x10 Seated row: 140 x10, 150 x6, 160 x6, 170 x4 Wide-grip pull downs: 120 x10, 120 x8, drop, 100 x8, drop 80 x12 One-arm db row: 50 3x10 Incline hammer shoulder press (total weight): 90 x10, 140 x8, 160 x6, 170 x4 Side laterals: 15 3x10 Front raise: 35 lb plate - 3x10 Arnold presses: 30 3x8 Military press: Just the 45 lb bar - 3x12 I was toast. Today's deal... just 30 minutes of cardio in AM. I've decided I won't be cutting for three weeks as I had originally planned. Five days into this mini-cut, I've dropped 4 lbs (155.5 right now), and I'm looking pretty lean. I'm just going to cut for two weeks, and then get onboard the bulking train again. __________________ 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.

01-07-2008, 11:46 PM	#14
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Re: Madman trains for mass and glory: The prep for contest season 2009 I snapped a couple of pics tonight for documentation purposes and to assess just how long my current mini-cut should be. I am now firm in thinking that two weeks is enough. I used to not care enough about getting fatter in the off season, and now I think I may be worrying about fat gain too much. But I am gaining mass, so it's all good. In 8 weeks, I've added 10 lbs with little fat gain. If I keep this up, I'll have a very productive year indeed. My goal is to add another 30 lbs and maintain my current conditioning in the process. __________________ 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.