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Damatrix GP Contest Prep Log

IML Gear Cream!
Did chest today

* Flat bench 3x10, 5xAMRAP heavy, 5x10 moderate
Flat bench dumbbell fly's 5x10 superset---> seated
dumbbell fly's 5x20
* Smith machine incline 3x10, 5xAMRAP heavy
* Barbell front raises 5x10 superset---> barbell high
pulls 5xAMRAP
* Reverse pec dec 5xAMRAP heavy
* Push ups 5xAMRAP

IMG_7545.JPGIMG_7546.JPG


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Diet has changed will start this tmrw

Time to really kick up your metabolism, and get some serious fat loss happening.


Upon Waking on empty stomach:


600mg NAC, 750mg Tudca, 1000mg Milk Thistle, multi vitamin

Evening on empty stomach:

600mg NAC, 750mg Tudca, 1000mg Milk Thistle, (30 min prior to meal 6)


Carb-cycling begins:
3 low carb days - 1 high carb days





Below are your low carb days, double the carb intake ONLY on the high carb day

Meal 1

3/4 cup egg whites
4oz – flank steak
1 english muffin

Morning vitamins:
Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg (all found at gnc)

Meal 2

90g - Jasmine Rice cooked
6 oz white fish or chicken
75g – Green Vegetable (Optional)

Meal 3

90g - jasmine rice cooked
5oz - white fish or chicken
75g – Green Vegetable (Optional)

Meal 4 - pre train

120 - Jasmine Rice cooked
5oz – fish or chicken (preferably fish)
60g - avocado or 10g Mac nut oil or olive oil added post cooked
75g – Green Vegetable (Optional)

Intra workout Layout –

just bcaas

Post Training shake
25g - cyclic Dextrins
1.5scoop - Whey Isolate
1 cup water


Meal 6

90g jasmine rice
6oz chicken or white fish
75g - green vegetable (optional)

Meal 7

shake:
2 scoops isolate of choice or casein
15g peanut butter
ice and water


Evening vitamins:
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg

Free Meal: when advised

Cardio:

Good consistent pace here breaking and maintaining a sweat.

30 min post workout or am (your choice)


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Off day today and check in pics, feeing reallly tight and leaner lately

IMG_7567.JPG


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Legs yesterday and shoulders today

Kickbacks 5x15
Laying leg curls 6x20
Close stance squats (feet touching) 8x10
Walking lunges 4x20
Stiff leg deadlift 5x10
Abductor 6x15


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Yesterday I did shoulders and today will be back

My shoulders and legs are two body parts that I'm really hoping to grow into the show. That's why I do legs and shoulders the first two days of the week. Also have REALLLY focused on intra-set 15-25 second stretches for the respected muscle im working out, followed by a flex the next set. So for example if I do a chest press for 6 sets my intra set will be first stretch 15-25secs, then after my second chest press set will be a 30 sec all out flex and then vice versa until done with set. I do this ESPECIALLY with legs to make sure they get denser and more detailed.

I always start with rear delts

Rear delt pulls with cables 5x20

Cable lateral raises 5x10

Incline chest press/ lateral raises 10x10

Hammer strength shoulder press 4x10

Seated Lateral raise/laying rear delt raise 5x15

Barbell frontal raise 4x10



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Sorry guys been crazy busy with work and research.

Did arms yday tho
Dumbbell bicep curls alternating 5x10 each
superset---> 5x25 body weight dips
* Tricep rope extension 5x20, 3xAMRAP heavy
* Preacher curls 3x10, 5xAMRAP heavy
* Laying tricep extension with EZ bar 3x10,
5xAMRAP---> EZ bar bicep curls 5xAMRAP
* Standing front double biceps curl (cables) 5x10-12
heavy
* Standing calve raises 5x25, 5xAMRAP heavy as
possible
* body weight calve raises 100 reps no rest



Feeling like I'm holding a bit of water just from my face and feet. 12.5 asin eod but other than that feeling good. Had a crazy pump yesterday on a low carb day.


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Tightening up Day by day tho. Just hired an older ifbb pro that is going to be my posing coach. I practice everyday but getting work with him once a week is going to be great


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Posing is an art and a coach is a great idea. I've watched some pros working with their coaches, it's something to see. Check out some of Kai Greene YouTube vids of him in posing class.
Also most guys don't understand the connection between posing and lifting. Posing is about activating muscles for display and if you can learn how to do it you will enhance your lifts. Once you can engage the target muscle at will you can direct your efforts to those muscles while lifting. Flexing during your workout is very important.
 
Get Shredded!
Did some shoulders today and took yesterday off

These past couple days I've been feeling WAY more pumped and energized in the gym. Been giving these workouts my all to the point where after I'll just fall asleep.

Shoulders today was crazy wicked pump

Rear delt flys 5x10
Cable lateral 5x10
Incline bench press/lateral raise DB 6x10
DB incline press/seated lateral raise 3x10
Hammer strength shoulder press 5xAMRAP
Bent over raises/frontal raises 5x10
Rear delt pulls with DB 5x10
Lots of shoulder stretching


Coach was rly happy today with check ins saying I'm a lot leaner and harder. I don't rly notice it because I'm almost positive I have body dysmorphia (lol). But I do feel a lot tighter and more vascular.

Also to anyone that's taken Primo, IVE BEEN crazy hungry even on my high carb days where my cals tip to close to 3500. Never rly get this with test e.

IMG_7608.JPG


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Looking good bro. Keep it up


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Did back today a little off schedule was supposed to do legs but just wasn't mentally there for legs didn't want to give it 90%

Back
Hammer strength Row 5x10
Wide Lat pull down 5x10
Low row 5x10
Close grip Pulldown 6x8
Wide high row 5x12
Rope pull down 6x10

Lat stretch 4x30seconds
Rhomboid/teres stretch 4x 30seconds

IMG_7609.JPG


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Lookin solid brotha keep after it

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Gorilla Gear and my boy here were meant for each other. Looks like you are responding well brotha!
 
Did some legs today old school
Laying Leg curls 10x10
Squats 10x10,10,10,10,10,8,8,8,6,5
Stiff leg Deadlifts 10x10
Leg extension 10x10

Also wanna hear from you guys about something. I'm 164 right now at 5'7 on the dot so my weight cap will be 170. Guys at the gym today told me that I will prolly be 150 once I'm stage ready but yet they don't know about the gear. I will be adding tren in two weeks with the primo and test E, do you guys think it is at all possible to be 160 on stage conditioned. I personally think I will gain a lot the last 8 weeks because I respond to winny and 19-nor great



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Hey guys sorry was busy with work this weekend.

Did legs yesterday that same 10x10

Today did shoulders

Rear delt pulls 5x20
Side lateral DB heavy half reps to a full rep lighter 5x10
Incline bench/front plate raises 10x10
Reverse pec dec 4x15
Lateral cable 4x10
Reverse shrugs 5x10
Push ups AMRAP

Coach was happy with check ins said he was gonna make an adjustment tho. Feeling great tho

IMG_7691.JPGIMG_7690.JPG


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Looking awesome brotha

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You're doing well.
Mass and definition are coming along nicely.
 
I may have missed it, but when is the show and how far out is your coach going to start your prep? Building into the show, correct?


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I may have missed it, but when is the show and how far out is your coach going to start your prep? Building into the show, correct?


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11.5 weeks out. I started prep Jan 2nd. Doing slow cut to get optimal body fat to start grow in 2 weeks. Then 5 weeks out will come test prop and Mast prop. 8 weeks out comes tren ace and winny. Going to attempt to step on stage at 160 2%-3% BF. It'll happen never been so dedicated for something


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Quad dominant day today

Tom platz style hack squat 6x8
Smith lunges 8x8
Sissy squats with weight 6x5
Laying leg curls 5x19
Leg Extension 6x20


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Chest yesterday was wild

Kind of weird though, I seem to never get a pump in my chest but wake up and feel like I tore it to pieces

Incline barbell press 6x10
Seated cable fly 5x20
Seated flat machine press 5x12
Incline dumbbell fly 4x15
Decline cross over fly 4x12
Wide chest dips 3xfailure
DB pullover 5x10

Doin arms in a little.

Also have a diet update

Upon Waking on empty stomach:


600mg NAC, 750mg Tudca, 1000mg Milk Thistle, multi vitamin

Evening on empty stomach:

600mg NAC, 750mg Tudca, 1000mg Milk Thistle, (30 min prior to meal 6)


Carb-cycling begins:
3 low carb days - 1 high carb days





Below are your low carb days, double the carb intake ONLY on the high carb day

Meal 1

1 cup egg whites
1 whole egg
1/2 cup oats

Morning vitamins:
Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg (all found at gnc)

Meal 2

90g - Jasmine Rice cooked
6 oz white fish or chicken
75g – Green Vegetable (Optional)

Meal 3

90g - jasmine rice cooked
5oz - white fish or chicken
75g – Green Vegetable (Optional)

Meal 4 - pre train

120 - Jasmine Rice cooked
5oz – fish or chicken (preferably fish)
60g - avocado or 10g Mac nut oil or olive oil added post cooked
75g – Green Vegetable (Optional)

Intra workout Layout –

just bcaas

Post Training shake
none for now, right to meal 6

Meal 6

90g jasmine rice
6oz chicken or white fish
75g - green vegetable (optional)

Meal 7

shake:
2 scoops isolate of choice or casein
15g peanut butter
ice and water


Evening vitamins:
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg

Free Meal: when advised

Cardio:

Good consistent pace here breaking and maintaining a sweat.

45 min post workout or am (your choice)


More cardio, no post workout shake just straight the meal and breakfast is different


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Legs today felt great
Did Quad dominant this week

Sissy squats 4x10
Close stance toes out squats 5x10
Leg curls 5x10, flexing hamstring after for as long as I could
Leg press 4x40 4 different stances, normal, close, wide, high
Leg extension 4x30 after each set held extended position for 15 seconds


IMG_7731.JPGIMG_7729.JPG

Happy with my leg development over the past 7 months gotta find a older picture to show


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Back today all supersets

Wide grip lat pull down 5x10
Cable Low Row 5x10
Hammer strength Lat pull down 5x10, then 5x10 sideways
Seated 1 arm cable row 6x10
Seated t bar row to a vertical grip superset 6x10

IMG_7748.JPG


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Shoulders today
Rear delt pulls cable 6x20
Incline bench/front plate raises 10x10
Heavy lateral quarter reps/full ROM light 6x10
Wide barbell upright rows 5x15
Cable lateral in front/ to behind back 5x10
Shrugs 5x10
Lateral DB raises 6x20 to push ups AMRAP


IMG_7793.JPG


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Also little over 10 weeks to go, haven't slipped on diet or cardio and here are my two months results so far

IMG_7794.JPG


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