Six week 3 day a week 5X5 (5X4) offseason program. 11/28-12/30

My goal was to gain strength back first thing after my first contest (11-19) instead of working on more hypertrophy specific
training. Instead of a full body workout three days a week, I opted to work push, pull, and legs on separate days
With a 3 set supplemental Leg work on push days and 3 set lat work on leg days. Will compare
in the future with this same program doing a full body workout three days a week. Also note: I performed 20-30 min of cardio after each training session but discontinued cardio after week 3. Here is the program for the six weeks:

Mon:
5x Decline Cruches
* Barbell Squats
* Barbell Deadlifts
* Leg Press
3x8 Toe Press
3x6-10 Wide Grip Chins

Wed:
5x Windsheild Wipers
* Incline Barbell Bench Press
* Barbell Bench Press
* Barbell Military Press
3X8 Db Behind the Neck Tricep Extentions

Fri:
5X Upright Leg Raises
* Barbell Rows
* Dumbell Rows
* Wide Grip Chins
3X8 Dumbell Curls

* = 5 sets of 5 reps (5X5) in weeks 1-3 and 4 sets of 5 reps (5X4) in weeks 4-6

In my Tricep and Biceps excercises I started with 8 reps and worked up to 12 and then upped the weight back to 8 reps


Diet, Supplements, Weight and Measurements, 1RM on lifts:

Diet for week 1-2- training days: 2505 cal, 81f, 190c, 254p  non-training days: 2456 cal, 84f, 170c, 255p
1 cheat day each week

Supplements for week 1-2: (per day) Dymatize whey isolate, cheap supplements micronized creatine 5g post, Vpx No shotgun, Multivitamin, 3g fish oil, Glucosamine and chrondrotin,400mg chromium, 4000iu Vit D,200mg Vit K, Fiber Supplement, 3-6mg melatonin and 5g L-arginine before bed
Also in week 1 and 2 I grounded in the back yard 4-6 days a week for 15-20min each day, 7-8 hrs of sleep a night

Measurments and Weight at end of Week 2: (12-5-11)
153.8 lbs - Waist 31.5" - chest 36.5 - Left Arm 15" (15.5" pumped) - Right Arm 14.5" (15" pumped) - Hips 35" - Thighs 21.5" - Calves 14" - Shoulders 43" -

1 rep max on lifts for Week 2: Bench (est) 185 lbs, Squat 186, Deadlift 214, Barbel Rows 155, Overhead Press 113

Diet for weeks 3-4- training days: 2,840 cal, 108f, 218c, 249p  non-training days: 2,865 cal, 121f, 186c, 258p
Supplements same, sleep and grounding same

Diet for weeks 5-6- training days: 2,865 cal, 85f, 273c, 252p   non-training days: 2,816 cal, 112f, 195c, 257p
Supplements same, now grounding during my 9-10 hours of sleep each night and periodically throughout the day.
+
Weight and measurments at the end of week 6: 160.6 lbs, 32" waist (+.5" - Chest 38" (+1.5" - Shoulders 45.375 (+2.375" - Hips 36.75" (+1.75" - Thighs 23.25" (+1.75" - Calves 14.875" (+.875" - Left Arm 15.375" (+.375) (15.875 pumped) - Right arm 14.75 (+.25" (15.25 pumped)


One rep max comparisons

                Week 1        Week 6

Barbell Squat            188        245
Barbell Deadlift        222        267
Leg Press            410        479
Incline Barbell Bench Press    153        177
Barbell Bench Press        170        200
Military Barbell Press        103        119
Barbell Rows            160        188
DB Rows                97ea        114ea

This is my contest prep log for the Texas State Naturals, Nov 19,2011.  This log is me to share any info that may help others in contest prep and to keep a record for myself to identify things that gave me great results and things that wasnt such a good idea. In the 17 weeks I went from 186 lbs to weighing in the day before contest at 145.4 lbs. I log all diet, supplements, cardio, and weight training and will it stays the same unless noted later on.

17 Weeks out: Lifting 8-10 reps, 5 day a week utilizing supersets, drop sets, ext. sets, and rest/pause. Cardio: 30 min before breakfest 5 days a week. Supplements: Dymatize or Optimum Nutrition Whey Isolate, Hydroxycitric Acid, Choline, CLA, Hemo Rage preworkout, Glutamine. Diet: 50f, 200c, 200p 2050 cal

16 Weeks out: Cardio: 45min before breakfast 5 day a week. Diet: 50f, 175c, 200p 1950 cal

 15 Weeks out: Diet: 50f, 150c, 200p 1850cal

 14 Weeks out: Cardio: 1 hr. before breakfast 5 days a week. Diet: 50f 125c 200p 1750cal

12 Weeks out: Dropped Choline. Cardio: 1 hr before breakfast 7 days a week. 6-8 reps weight training. {I dropped Choline because it just tastes terrible, have now been mixing it with my preworkout supplement. I admit, this is too much cardio and need at least one day of complete rest but I had alot of weight to cut and still could have lost another 5-8 lbs in the end.}

10 Weeks out: Diet: 50f, 100c 200p 1650cal

8 Weeks out: Diet 50f, 88c 200p 1602cal

6 Weeks out: Diet 75f, 68, 220p 1827 cal Added Ephedrine HCI and caffeine to supplements, working up to 24mg/200 mg. {Was playing around with diet. Also I want to note that the E/C stack lives up to the hype. If you decide to use it, assess you tolerance. It can be dangerous if you megadose.}

4 Weeks out: 60f 66c 220p 1684cal

3 Weeks out: 55f 37c 230p 1563cal  Added a fiber supplement, Vit D and K. 15-20 min sec rest between weight sets. Also added 15 min of HIIT on my 2 non-lift days. {Note: The 15-20 in sec rests were not a good idea, does not allow enough recovery to perform the same exercise or work the same muscle group again, if I take this short of rests I will superset two different muscle groups to allow for enough recovery to fully work the muscle group.}

2 Weeks out: Back to supersets 30-45 sec rests. 30f 72c 231p 1482cal. {Dropping the fat and raising the carbs a bit was a good idea to prepare for the carb deplete the next week but going under 1500 cal is not a good idea}

1 Week out: Made sure to drink a full gallon of water Sun-Thurs

6 Days out: Started carb deplete. 45min cardio before breakfast. Training: Single Joint Legs/Calves 40 sets in total using rest/pause and drop sets. 5-8 reps weight training. Diet: 70f 60c 215p 1730 cal

5 Days out: Chest/Back/Abs Diet: 66f 95c 223p 1866cal {I had to raise my carbs because I had a bad cold and was extremely low on energy.}

4 Days out: Back to 1 hr morning cardio- 15 min afternoon HIIT. 83f (probly to much fat) 58c 227p 1887cal

3 Days out: Upper body weight training. 66f 60c 272p 2254cal

2 Days out: No training. Weight in the morning before carb load starts in the afternoon is 143.6 lbs. Diet 6am-5pm is 40f 42c 155p - Started moderate carb load w/2 slices of wheat bread, peanut butter and jelly, and soy milk with whey isolate every 2 hrs for 6 meals on the way to hotel in Austin, TX. I also had 4 cookies before bed.

1 Day out: No training, Carbing up with w/ 3-4 rice cakes, jelly or honey, peanut butter with 1 serv of frozen tuna. All foods have little to no sodium. Taking 2 tablets of Species Aqualize and 100 mg of caffeine every 2 hrs. Drank 1/2 gal of water w/ Mio tea before 1pm. Only sips of water/tea or coffie after that. Ate some mint cookies in the middle of the night. {Note: Next time use chocolete cashew instead of mint cookies, they are lower in sodium. The Species Aqualize from Dave Palumbo is an awesome supplement for drying out. It worked very well.} Weighted 145.4 lbs. at weigh-in that night.

Day of contest: Breakfast was light, a few bites of sausage and chesey eggs. ! biscut and 1 slice of french toast with syrup. (probly too much sodium with the sausage and egg). During show- Bites of snickers, sips of gatorade, bites of supreme protein bar. {Next time use low sodium Planters chocolete cashews or skittles instead of snickers because they are lower in sodium.) 2 Species Aqualize and 100 mg caffeine every 2 hours. In between pre-judging and finals at the hotel, ate rice cakes, pb and honey with sips of tea and frozen tuna.

I cant get any photos to post up so you will have to look at my progress and profile photos. Thanks for reading, I hoped this helps you as much as it has helped me.

James Hardy

THIS IS MY FIRST REAL CUTTING CYCLE FOR THE OBF SPRING TRANSFORMATION CONTEST
THIS IS A SUMMARY FROM MY LOG HOPEFULLY I CAN SORT THROUGH THIS AND PICK OUT THE SMART THINGS AND THROW OUT THE NOT SO SMART THINGS FOR MY NEXT CUT CYCLE
YOU WILL NOTICE THERE ARE SOME MORE INTELLEGENT CHANGES AS TIME GOES ON AND MAYBE SOME NOT SO INTELLEGENT CHANGES AS WELL

-----FEEDBACK WELCOME AND GREATLY APPRECIATED, LET ME KNOW WHAT YOU THINK I DID WRONG AND
WHAT I DID RIGHT, THANKS FOR READING----------------

*MARCH 3RD*

189LBS  15.1% BODY FAT
CHEST: 40"    sHOULDERS: 45"   NECK:16.5"   ARMS: L-16 3/4"   WAIST: 36"   HIPS:40.5
THIGHS: 25"    CALVES:14.5"       FOREARMS:12.23"

TRAINING: LIFTING HEAVY (6-8 REPS) 5 DAYS A WEEK  NOT MUCH CARDIO

DIET: 3,400-4,000 CAL DAILY UNCLEAN BULK DIET

SUPPLEMENTS: DYMATIZE ELITE PROTEIN, DYMATIZE FLUD, MULTI, FISH OIL,
HIGHER POWER CREATINE, GREEN TEA EXTRACT, ZMA

WAS USING VPX NO SHOTGUN AND NO SYNTHESIZE WHICH WERE THE ABSOLUTE          BEST NO PRODUCT IVE EVER USED BUT ABOUT THREE WEEKS INTO USING THEM, I BEGAN GETTING HORRIBLE HEADACHES, SUCH A SHAME.

*MARCH 4TH

CUTTING CYCLE BEGINS

DIET: 3,200 CAL DAILY, TAPERING OFF INTO CLEAN DIET

*MARCH 8TH*

DIET: 3,000 CAL DAILY, SMALL CHEAT MEAL EVERY OTHER DAY

*MARCH 9TH*

184 LBS  14.9% BODY FAT

LOST A LITTLE SIZE IN MY ARMS I THINK WAS DUE TO LOST WATER WEIGHT
ARMS: L-16 5/8"

*MARCH 15TH*

181 LBS

DIET: 2,700 CAL DAILY, 280G CARBS, 1 CHEAT MEAL EVERY THREE DAYS

TRAINING: USING PROGRAMS FROM DEC 2009 MUSCLE MAG, "ROCK,HARD AND RIPPED"
HEAVY SETS (6-8 REPS), CARDIO SESSIONS ON 1MIN RESTS, HIIT CARDIO 3 TIMES A WEEK 1 REST DAY A WEEK, CARDIO MAINLY ON NON LIFT DAYS ALONG WITH ABS

Supplement: Dymatize Elite protein, Dymatize Flud, Fish Oil, Multi,
Green Tea Extract, Higher Power Creatine, Protaquest Glutamine Powder,
ZMA, MHP Anadrox pump and burn

*MARCH 21ST*

178.8 LBS

*MARCH 22ND*

14% BODY FAT

DIET: 2350-2450 cal DAILY  CHEAT MEAL 2 DAYS THIS WEEK

*MARCH 25*

ARMS: L-16 5/8  R-15 7/8

*MARCH 27*

175.5 LBS

SUPPLEMENTS: ADDED DYMATIZE 12-HR PROTEIN FOR IN BETWEEN MEALS AND AT NIGHT

*MARCH 29*

DIET: 2300-2400 CAL DAILY, 202G CARBS, 66.5G FAT, 220-240G PROTEIN

*APRIL 1ST*

DIET: 2300-2400 CAL DAILY, 190G CARBS

ARMS: 16 5/8"   WAIST: 33.5"   SHOULDERS: +.5"  FOREARMS: +.25"

*APRIL 5TH*

DIET: 2080 CAL DAILY, 146G CARBS, 74G FAT, 243G PROTEIN

*APRIL 6TH*

172.8 LBS

*APRIL 11TH*

171.3 LBS

2160 CAL, 150G CARB, 70G FAT, 230-240G PROTEIN, 1 CHEAT MEAL EVERY WEEK

TRAINING: 10 REPS WITH DROP SETS, HIIT CARDIO 3-4 DAYS, TRADITIONAL CARDIO 1-2 DAYS

*APRIL 12TH*

11.3% BODY FAT

*APRIL 18TH*

168.3 LBS

2160 CAL DAILY, 160G CARB, 70G FAT, 230-240G PROTEIN

supplements:Dymatize Elite protein, Dymatize Flud (on carb load days only),
Fish Oil, Multi, Green Tea Extract, Higher Power Creatine, Protaquest Glutamine
Powder, Dymatize 12 hour protein, CLA, Dymatize Expand

*APRIL 22ND*

10.4% BODY FAT

*APRIL 24*

167.1 LBS

*MAY 5*

DIET FOR LAST WEEK, (ON THE ROAD) APPROX, 50G FAT, 100-125g CARBS, 210 G PROTEIN

*MAY6*

TRAINING: HEAVY SETS (5-8 REPS) HIIT CARDIO 3-4 DAYS, TRADITIONAL CARDIO 1-2 DAYS    1 REST DAY A WEEK, CARDIO MAINLY ON NON LIFT DAYS ALONG WITH ABS

DIET: 2235 CAL, 150G CARB, 86G FAT, 246G PROTEIN, 1 CARB LOAD DAY A WEEK, 1 CHEAT MEAL EVERY TWO WEEKS

*MAY 8TH*

160.2 LBS  9.7% BODY FAT

*MAY 13TH*

160 LBS  9.7% BODY FAT

*MAY 14TH*

159.4 LBS  9.5% BODY FAT

DIET: 2100cal 79g fat 125g carb 238g protein

SUPPLEMENTS: Dymatize Elite protein, Dymatize Flud (on carb load days only),
Fish Oil, Multi,Green Tea Extract, Higher Power Creatine, Protaquest Glutamine
Powder, Dymatize 12 hour protein somedays, ZMA, coffiE

*MAY 17TH*

supplements: Carnitine (1g 3 times daily), Green Tea Extract,
Dymatize Protein (4 serv per day) ZMA, Glutimine, Creatine,
Multi, Fish Oil, Dymatize Flud (only on carb load days),
Androderm patch (5-10 mg daily)

*MAY 18*

189 LBS  9.2% BODY FAT

*MAY 20*

158.5 LBS

*MAY 22*
DIET: 1850 CAL DAILY, 80G FAT, 95G CARB, 220G PROTEIN, CARB LOAD DAYS EVERY TWO WEEKS AND NEVER EXCEED 320G CARB

157.4 LBS

*MAY 24*

158.4 LBS  9.6% BODY FAT

BEEN GETTING UP IN THE MIDDLE OF THE NIGHT AND EATING PEANUT BUTTER
GONNA STOP THAT BY KEEPING A PROTEIN SHAKE NEXT TO MY BED

*JUNE 3*

156.1 LBS  8.4% BODY FAT

*JUNE 5*

155.4 LBS

*JUNE 6*
154.3 LBS

TOO MUCH WEIGHT LOSS, GONNA BOOST CARB INTAKE TODAY EVEN THOUGH ITS A REST DAY WILL SEE WHERE THIS TAKES ME, LAST DAY OF DAIRY SO MOST WILL COME FROM MILK

*JUNE 7*

ARMS: L-16 1/8"  R-15 7/8"  cALVES: 15" tHIGHS: 21.5"   fOREARMS: 12"
HIPS: 36.5"    WAIST: 31.5"   CHEST: 37.5"   SHOULDERS: 44.5"

TRAINING: 10 REPS WITH 2 DROP SETS, CARDIO ON 45SEC REST PERIODS
HIITS CARDIO 3-4 TIMES A WEEK   1 REST DAY A WEEK, CARDIO MAINLY
ON NON LIFT DAYS ALONG WITH ABS

DIET: 1760 CAL DAILY  76.5G FAT  107G CARB  222G PROTEIN
DROPPED ALL DAIRY AND EGGS, ALSO DROPPED ALL SALT ANS SEASONINGS

*JUNE 11*

152.3 LBS

*JUNE 12*

BROKEN RECORD JAMES SAYS IM DROPING TOO FAST AGAIN
TRAINING: 10REP SUPERSETS ALONG WITH ABS  HIIT CARDIO PERFORMED
2-4 DAYS A WEEK 1 REST DAY A WEEK, CARDIO MAINLY ON NON LIFT DAYS
ALONG WITH ABS

151.9 LBS

*JUNE 16*

152.6 LBS

STARTED 4 DAY SODIUM LOAD TODAY BY ADDING SALT AND SEASONINGS TO THREE OF
MY MEALS

DIET: 1430 CAL DAILY   42.5G FAT   70-84G CARB    215G PROTEIN

*JUNE 19*

151.2 LBS

JUNE 20*

Carb and Creatine load today, will start drying out tomorrow, water intake today
is around 1.5gal, gonna go with 20-30g of Creatine spread out.

Diet for today: 2800 cal, 42.5g fat, 300g carb, 225g protein

*JUNE 21*

DIET FOR TODAY IS 1850 CAL, 27.5G FAT, 125G CARB, 208G PROTEIN
WATER INTAKE IS AROUND 1 GAL
CARB INTAKE IS ONLY FROM OATMEAL AND SWEET POTATO
TOOK ABOUT 800MG OF POTTASIUM, GOING MODERATE SO SEE HOW IT GOES

*JUNE 22*

WEIGHT: 150.1 LBS
BODY FAT: 7.3%

DIET FOR TODAY IS 1700 CAL, 27.5G FAT, 75G CARB, 200G PROTEIN
WATER INTAKE IS AROUND .6 GAL
CARB INTAKE IS ONLY FROM OATMEAL AND SWEET POTATO
TOOK ABOUT 900MG OF POTTASIUM TODAY
TAKING VIT B AND C, AND MIDOL BEFORE BED
ALSO TAKING SLEEP AID TO HOPEFULLY AVOID GETTING UP AND SNACKING
TRIED TO UP COFFIE AND GREEN TEA EXTRACT INTAKE TODAY AS WELL
SHAVED AND APPLIED SPRAY TAN TONIGHT

*JUNE 23*

DIET FOR TODAY: 1300 Cal, 28G FAT, 45G CARB, 208G PROTEIN
WATER INTAKE IS AROUND .4 GAL
CARB INTAKE IS ONLY FROM OATMEAL AND SWEET POTATO
TOOK ABOUT 1100MG OF POTTASIUM TOADY
TOOK 2G OF VIT C AND 25MG OF VIT B AND MIDOL 3 TIMES TODAY
ALSO TOOK 2400 MG OF GREEN TEA EXTRACT, COFFIE

*JUNE 24*

148.6 LBS 7.3% BODY FAT

TAKIING PHOTOS AROUND 5:30PM TODAY
DIET FOR TOADY UP UNTIL PHOTO SHOOT:
800 CAL, 13G FAT, 19G CARB, 145G PROTEIN
CARB INTAKE ONLY FROM A TRACE OF SWEET POTATO AND PROTEIN SHAKES
TOOK MIDOL 3 TIMES TODAY
1000MG OF POTTASIUM, 2400MG GREEN TEA EXTRACT
COFFIE, 50MG VIT B, 3300MG OF VIT C
RUBBED PREPERATION H ON @ 2:15PM, 3:30PM, AND 4PM
TOOK 10G OF ARGININE @ 4:45PM
20MIN PUMP WORKOUT OF BOWFLEX STARTING AT 5:25
TOOK PHOTOS IMMEDIATELY AFTER

CHEAT MEAL AND DESERT WITH MY WIFE AFTER PHOTO SHOOT

START WEIGHT: MARCH 3: 189LBS  15.1% BODY FAT
JUNE 24: 148.6LBS  7.3% BODY FAT

LOSS OF 40.4 LBS 7.8% BODY FAT

PHOTOS FROM PHOTO SHOOT

Hopefully this is the first step in my bb goals including being a fitness model. Time to work!

log:

http://forum.bodybuilding.com/showthread.php?t=122931011<strong />