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Well, my 2010 season has been a whirlwind. First, I competed in
Dayton, OH on May 15th which was an 11 hour drive for me. The
experience there was a learning one to say the least. I realize now it
was just too much for my body. I came in flat and smooth leaving with a
5th place finish in the Middleweight Class. I was humbled, beaten and
disappointed. However, I learned so much that I wouldn’t trade it for
anything.


My next Show was May 22, in Bloomington, MN. This was only going to be a
2.5 hour trek and I was going to have a ton of family/friends there so I
was JACKED to say the least. Layne Norton(my Prep Coach since
2006)adjusted my peak week and brought me in PERFECTLY. I looked the
best I have ever have looked and was ready to rock. My Class was
stacked though. So stacked in fact, last years winner didn’t even crack
the top 5. I also competed in the Sub-Masters
in that show finishing 2nd but didn’t try to peak for that class(I lost
to a Tall competitor who had some great size). That being said, my eyes
were on the Open. I ended up 4th in the Open out of 13 which was great
but obviously not something I’m happy about.

So, here I come with renewed dedication to make sure I have a productive
off-season. To be honest, I have never focused on nutrition in my
off-season. I just lift hard and eat whatever I want. This year will
be different. This year I WILL win my Pro Card, not if, WILL. It’s
just a matter of time. So, here we go!!!!!!!

Diet- 260 pro/250 carb/55 fat

Training- Hard and Heavy

Cardio- Hiit 2 x per week to help my legs when I begin prep, they need
more frontal detail

Weaknesses to bring up- Biceps, Legs, Back, Calves, Lower AB detail,
Chest

I will hit my weakness areas in 6 week rotations hitting that body-part 2
times per week. So, if it’s the 6 week chest cycle chest will fall on
Monday and Friday. The first session hard, heavy, low reps and the
second session will be higher volume, lighter weights and higher reps
using drop sets/super sets, etc.

I will try to update as much as possible and give what detail I can. I
have a very busy life(run a business and have 3 very active young girls)
so free time is at a premium.

Thanks for taking a look!

Brian

I am just lifting hard and heavy this week going by feel. I will have
my full split ready in two weeks. I am going to implement a 4 on 1 off
then 4 on 2 off technique. My pre-workout will consist of QUAKE by
Scivation and NOP 47 once I have it in my hands. I will also take ALA
pre and post. I usually eat a meal about 60 minutes prior to my
training as well. That will be 45 g of pro/50-60 grams of carbs and low
fat. I will sip EXTEND while I train. Then, my post-workout meal is
usually whey protein and a quick absorbing carb source with low fat
hitting my same #’s from pre-workout. The only difference would be my
carb/protein sources where pre is slow uptake and post is quick uptake.
Anyway, here is my first training log:

Monday- Chest and Back
Barbell Press- warmup sets not logged only working sets- 275 x 5, 295 x
5, 305 x 5, 315 x 5
Incline Press- 185 x 8, 205 x 8, 7
Incline DB Press- 80 x 9(very fatigued)
Wide Chins- 30#’s hanging from belt- 7,5,5 reps
Incline Low Rows- DB’s- 40 x 11, 50 x 10,9 reps
Deadlifts- 315 x 3,3,2,2 reps
Bent BB Rows- 185 x 8, 215 x 7, 225 x 6,5 reps
Cardio- just did a light walk for 20 minutes with the wife to relax and
talk

Tuesday- Legs
Squats ATG- 225 x 7, 255 x 5, 275 x 4, 225 x 5
Front Squats- 185 x 6,5 reps
Leg Press- 360 x 8,8 reps
SLDL- 135 x 8, 225 x 7, 245 x 7
Glute/Ham Raises- 3 x 7,6,6 reps(slow and controlled negative)
Leg Press Calf Raises- 180 x 25, 270 x 15, 320 x 15, 270 x 10
St Smith Calf Raises- 185 x 14, 205 x 11, 11 reps

Again, I will not list most light or acclimation sets. I will try to
just list heavy working sets. My nutrition has been on point and I will
be cheating on my diet at points but being smart about it.

Take care all,

Brian

This may end up being the shortest off-season thread in the history of
the site, LOL. I am now targeting two October 2010 Shows. I am looking
at doing 2 of these 3 Shows;

1. October 9th- St Louis, MO
2. October 16th- Elk Run, MN(this one is for sure)
3. October 23rd- DeKalb, IL

My plan is to eat clean and bulk a bit over the next 6-8 weeks then
begin my prep. I will continue this off-season log and just change it
over to pre-contest when the time comes.

Brian

Wow I didn’t know Layne Norton was your coach… I am a huge fan of his!!
 
What is he like as a coach??
 
Also, congratulations on your past competitions!!! That is a huge accomplishment…
 
Do you have any pictures from your shows??
 
Good luck with your next show.  I really think that if you watch your diet off season it will make all the difference!!
 
You should start a journal so we can follow you on your journey!!
 
Your new diet and workout routine looks money. Definitely keep us posted with your progress and how you plan on manipulating your diet/training to prevent stagnation
 
Look forward to following you …You are totally getting your pro card this year!! GOOD LUCK

Layne is great to work with.  I’ve worked with him since 2006.  He will be putting my next 20 weeks together to get me ready for October.  I have several photos posted in my Misc Album from the shows.  Thanks for the kind words!

Brian

5/26/10- Biceps/Abs/HIIT Cardio on the Elliptical

We had a little post show party last night for Paul and I. The cheats
were pretty good and I even downed two micro brews(very slowly I might
add along with about a gallon of water). My cousin owns a small Micro
and hosted the party. It was awesome and he did a great job along with
his wife(thanks Barb and Clark). We had some sushi, pretzels with dip,
meatballs, cheese, humus and some home-made cheesecake. I can say I ate
quite a bit but didn’t go absolutely crazy. I am focused on keeping
the month of June as clean as possible. I do have a vacation and
several golf outings for my job so it will be tough but I’ll allow some
leeway when I feel I need it. Then, the Prep starts up again the first
week of July. If I have a massive craving in the month of June I will
indulge.

Now, on to the workout, I had a sample of Scivation Vasocharge that I
tried today. It seemed pretty solid and workout was great.

Standing Barbell Curls- 95 x 8, 115 x 6, 5 and 5 reps
Preacher Ez Bar Curls- 45 x 9, 55 x 7, 6 reps
Incline DB Curls- 35’s x 7, 6, 6 reps
Decline weighted sit-up- 30lbs x 11 reps, 40 lbs x 7,7,5 reps
Decline Ab Twists- 40 lbs x 18, 18 reps
HIIT Elliptical- 17 minutes(45/15 protocol, warm-up 5(10 sets of 15 secs
100% with 45 secs 50% then repeat) 5 min warm-up and 2 min cool down

That puts a cap on today.

Brian

Wow you pretty much just listed my favorite food!!!!  
 
Sushi, hummus, cheese, pretzels,   and cheese cake .. That would be very hard to deny on my cheat day.. I would definitely indulge…
 
Are you going to have cheat meals as least once a week on your new diet plan??  
 

I will go by feel in June then nothing after that.  I just need to step on stage leaner than last time.  I will do whatever it takes within reason, LOL.

Brian

Well,
I am a few days out from my show and my weight is sitting at 178 lbs which isn’t bad at all. I competed on May 15th in OH at 175.8 lbs. I hit a low of 170 when fully depleted late last week. So, if I keep things tight I will come in shredded to the BONE in the Fall. It’s going to be a fun ride! I will most likely set a goal of 165-167 lbs fully depleted which would get me where I need to be.
I am also looking at doing the Sept 18th Show in KC.
Brian  

What methods do you do to help deplete your body.. ex water deplete, sodium deplete ect??

I do a mild sodium depletion, hard carb depletion and mild water reduction.  I will keep the exact numbers to myself, :  )

Brian

5/27/10- Shoulders/Traps/Tri’s







I had a great workout today and felt great. My energy is up, weights
are up and just feel great.

*reminder- no warm-up weights will be listed, just working sets——
Upright Barbell Rows- 95 x 7, 105 x 6, 95 x 8
Seated DB Press- 60 x 10, 65 x 8,7 reps
DB Side Lateral Raises- 30 x 8, 7, 7 reps
Cable Rear Lateral Raises(crossing cables to add extra tension)- 30 x 7,
7, 7 reps
Barbell Shrugs- 225 x 15, 315 x 12, 365 x 10, 415 x 7, 7 reps
Barbell Skull Crushers(lying on bench facing Power Rack)- 95 x 10, 115 x
8, 8 reps
One Arm Rope Tricep Press-downs- 60 x 11(no rest) then 7 reps
alternating arms

That’s it, short, sweet and simple.

Brian

5/28/10







Here’s today’s log. Again, this week is NOT structured and I’m just
going in there having fun and lifting hard/heavy. It’s so fun being
strong and having energy. I can focus so much more after doing back to
back shows and being super depleted most of the time. I’ve been working
my tail off this week and my vascularity has been ridiculous. I will
train tomorrow as well then go to my 4 on 1 off 4 on 2 off then I will
transition into Layne’s off-season program most likely July 1. Here you
go:

Pendlay Rows- 95 x 7, 145 x 5, 155 x 5, 165 x 5, 170 x 5, 175 x
5,5,5,4,4 reps
Weighted Hangs- 45 lbs x 43 secs and 34 secs(medium then super wide
grip)
T-Bar Rows- 2 plates x 8, 3 plates x 8, 4 plates x 6
EZ Bar Curls- 65 x 11, 9, 9, 9 reps
DB Hammer Curls- 50 x 7, 60 x 7
Seated DB Calves- 70’s x 20, 80’s x 20, 90’s x 16, 16 reps
Wide Grip Chins- drop sets- body wt + 50 x 7 reps, body wt + 25 x 6,
body wt x 5(super wide grip)

That’s a wrap. I’ll be hitting chest #2 this week doing a 10 x 10
program with Decline Barbell or DB along with some heavy ab work and
finish with some HIIT cardio. I will be taking Sunday completely off
then starting my new routine on Monday. I most likely won’t update the
log until Monday PM. So, have a fun and safe Holiday everyone!

Brian

awesome workout! i will try a modified version!!!
I will super set some of your exercises and increase the reps!!
 
Keep up the good work.. you will get that dry clean look you want

5/29/10







Here was today’s workout:

Flat DB Press- 60 x 10, 75 x 10, 90 x 10, 9, 8, 8, 7, 7, 6, 5 reps

Decline BB Press- 185 x 10, 275 x 5

Machine Chest Press(drop set)- 205 x 14, 165 x 11, 135 x 9

Decline sit ups- 45lbs x 7, 5, 5 reps
SS w/ Decline Twists- 45lbs x 18, 18, 18 reps

DB Shrugs- 100 x 12, 12, 12, 12, 11, 11 reps

HIIT Cardio- 17 mins(5 min warm up @ 50%, 10 sets(15 seconds @ 100% then
45 seconds 50%, repeat) followed by 2 minute cool down) on the
Elliptical

Brian








_______


5/30/10







I was going to take today off but had a change of plans:

AM- 40 min walk at 7:00 AM followed by 15 mins of posing.

PM- 10 sets of 10 50 yard sprints followed by 5 minutes cool down

I will hit Back tomorrow and will be posting weekly pictures very soon.

Brian

————————————-



Update







My weight was 180.2 lbs dry this AM. My macros are 260p/250c/55f.

Brian









————————-


5/31/10







Here is today’s workout. I destroyed BACK and had a blast doing it.

It was the first time I’ve done Floor Dead-lifts in a LONG time. I
normally do them in a Power Rack setting the safety pins as low as
possible. However, I need to shock my muscles and get my BACK growing.
So, without further ado,

Warm-up- Hyper Ext- 3 x 10 with my body-weight along with stretching
Floor Deads- 225 x 4, 275 x 4, 325 x 2, 345 x 1(not the best #’s but
they’ll go up quickly)
Chin-Ups- 45 lb + body-weight x 7,6,4 reps
Weighted Hangs- 45 lb + body-weight using Wide/Med/Narrow Grips x 45,
45, 38 seconds
Pendlay Rows- 135 x 5, 185 x 5, 205 x 5, 210 x 5, 4 reps
V-Bar Pull-downs- 130 x 10, 150 x 8, 7 reps
T-bar Rows- 180 x 5, 5 reps, 185 x 4 then drop set to 90 x 13 reps
Incline Low DB Rows- 60 x 9, 9 reps
Lat Machine Pull-downs(straight arm)- 100 x 12 reps
15 minutes of light cardio on the Elliptical

That’s a wrap!

Brian

5/31/10(ABS)
Hanging leg raises- 2 x 12
Crunches- 2 x 25
Jack Knives- 2 x 12
Broom Sticks- 2 x 50

Hey.. how was your memorial day weekend? Was the dieting and training tough?
ANy progress pics?
 

Doing work son!







6/1/10- Legs/Calves

Barbell Squats- 135 x 10, 225 x 8, 275 x 3,2 reps drop set to 185 x 9
Front Smith Squats- 185 x 7, 205 x 5, 215 x 4
Barbell Hack Squats- 135 x 8, 185 x 6
Leg Press- 360 x 14, 14
Stiff Leg Deads- 185 x 10, 245 x 7, 275 x 5
Glute Ham Raises- 3 x 7, 6, 6 reps(slow and controlled, no cheating)
Leg Curls- 1 drop set continuous- 140 x 9-100 x 7-60 x 12
Super Set the below:
Smith Calf Raises- 205 x 20, 255 x 12, 275 x 8, 8 reps
Leg Press Calves- 320 x 15, 410 x 14, 500 x 6, 6 followed by a final
drop set of 270 x 28 reps

That’s a wrap,

Brian

The Holiday was great, how about yours?  I am feeling good and lifts are going up.  I don’t have any pictures yet as I just competed a little over a week ago.  I have updated several pictures in my Misc Album though, :  )

Thanks for the support and GREAT SITE!

Brian

I started D-Aspartic Acid today.  I also received a free bottle of Gakic that I started earlier this week.  I will be adding those supplements to my current regimen.  My macros were increased to 260/255/55(thanks Layne!).  My bodyweight is sitting at 181 lbs. 
Here is today’s workout:
Decline Barbells- 135 x 10, 225 x 10, 275 x 8, 315 x 2, 2 reps and 295 x 3 reps
Incline Barbells- 225 x 4, 4, 4 reps then drop set 135 x 10
Flat DB’s- 90 x 8, 7, 7 reps
Standing Barbell Curls- 95 x 8, 115 x 7, 120 x 6,4 reps
Ez Bar Preacher Curls- 65 x 8, 6, 5 reps
DB Incline Curls- 30 x 8(normal) and one set of Hammers 30 x 7
OA Concentration Curls in Cross Over Machine- 20 x 12
Brian

What is D -Aspartic Acid and Gakic ?? never heard of it

Here are a few links:
http://www.daapure.com/

http://www.amazon.com/MuscleTech-MUST-60044-Gakic-128-caps/dp/B000G3DJ5Y

6/3/10- Shoulders/Traps/Tri’s
Seated Side DB Laterals- 25 x 10, 30 x 7, 7, 6 reps
DB Press- 65 x 10, 75 x 6, 5, 5 reps
Rear Delt Machine- 100 x 10, 120 x 8, 8 reps, 140 x 7
BB Upright Rows- 95 x 8, 115 x 7, 125 x 6, 135 x 5
BB Shrugs- 245 x 20, 335 x 15, 385 x 12, 435 x 10, 475 x 6
BB Skull Crushers- 115 x 8, 135 x 6, 145 x 5, 4 reps
OA Rope Press downs(no rest alternating arms)- 60 x 12, 8, 5 reps
I felt great again, day off from lifting tomorrow then back at it
Saturday,

6/3/10- pm





I did 45 minutes of moderate cardio tonight. It was nothing crazy,
just a moderate paced walked with my wife. It was great to get outside
as it was a gorgeous evening. We live in the country so it’s peaceful
and very quiet. Not to mention the kids stayed home so no fighting,
screaming, whining or bawling, lol.
I will be busting legs with a friend on Saturday and I am really
looking forward to it.
Brian

I love taking walks or hikes outside when its nice!!
 
Its great quality time to spend with your wife to!!  I find that my bf and I have the best conversations when we go for a nice walk or hike!!

I could not agree more.  It’s a nice break from the day to day hustle and bustle to just chat.  It’s added cardio benefit for sure!

Brian

Do you ever go hiking??

My AM is holding at 181 lbs.  Here is what I hit today:
Decline DB Sit-ups- 45lbs x 11, 9, 7, 6 reps
Decline DB Twists- 45lbs x 20, 20, 20, 20 reps
Cable Crunches- 100 x 25, 120 x 20, 130 x 14, 14 reps
HIIT on the Elliptical- 17 mins- 200 cals burnt
Brian

6/5/10- Legs/Calves
AM wt- 178.8 lbs (huh?, down 2.2 lbs from the weekend and hitting all macros)
So,
Layne bumped macros to 260p/265c/55f so we’ll see where I am at come my Wednesday AM weigh in.
Now, on to the blood and guts take no Prisoners Leg Day(thanks to Pete Fitschen for a great workout!)
V Squats- warm-up- 4 sets- 360 x 10, 410 x 7, 470 x 5, 360 x 11
Hack Squats- 2 plates x 10, 4 plates x 7, 9 reps
Glute Ham Raises- bwt x 5, 5, 5, 4 included were slow negatives as well- tore up by this point
Leg Ext- 175 x 15, 200 x 14, 13, 12 reps
Leg Ext “ocluded”- 75 x 15, 14 reps, 87.5 x 13, 13 reps
Lying Leg Curls- 120 x 11, 100 x 11, 10, 9, 9 reps
Seated Calves- 90 x 15, 140 x 10, 10, 8, 8 reps, 90 x 15
Ocluded Standing Calves- 120 x 15, 6, 5, 3—— D-O-N-E
It was a great workout spanning almost 2 hours. I included Pete’s link with pictures from our Torture Chamber aptly named “The Gym” in LaCrosse, WI.

http://community.webshots.com/album/577881790VPafJO

6/6/10- Back #2(lat focus)/Lt ABS
V-bar Chins- bwt x 12, 25#’s x 9, 35#’s x 8, 45#’s x 8, 7, 7 reps
Ez Bar Pull-overs- 60 x 10, 70 x 8, 8 reps
Straight Arm Pull-down’s- 120 x 11, 130 x 10
Floor Full Dead-lifts- 235 x 5, 275 x 5, 325 x 5, 375 x 1(thanks Pete, lost my leg drive!)
Pendlay Rows- 225 x 5, 235 x 4, 3 reps
Seated Pulley Rows- 120 x 12, 150 x 10, 190 x 8, 220 x 6
Chest Supported DB Rows- 65’s x 8, 8*, 7 reps
OA Rows-(1 set to failure)- 100’s x 15
*- did not complete full final rep
**Hanging Leg Raises- 3 x 15 reps
**Crunches- 3 x 25 reps(thanks to Rich Knapp for my modified form on this- tip from him @ the MN Show)
**Jack Knives- 3 x 12 reps
**Broom Sticks- 3 x 50 reps
**AB workout borrowed from Charles Glass, : P
Put a bow on this BABY cuz she’s all wrapped UP!
Brian
_____________

I have updated my photos with pictures 15 weeks out.
http://www.muscledog.com/photo_gallery/view/111/15_WEEKS_OUT#ajax/photo/view/1168
Thanks,
Brian

Just looked at your pic’s. Nice work. Don’t get confused about a pound or two. You’ve got a good coach, he’ll take good care of ya!
Popps