Saint’s BodyBlog

Greetings everyone,

As some of you probably already know,  I have completed a very long mass cycle and going to be doing a cut/fat loss cycle starting beginning of next week.  This week is a rest week and intended to allow things to heal up and fully recover.  One of the big issues I faced in past cut cycles has been injuries.  I know that during a cut cycle, the body is much more prone to injuries.  So going into it fully healed up and ready to go, I figure I’d be starting off on a good step.  But anyways, this cycle will go to end of either November or December, with a bf% goal of 8-10%.  I would prefer 8% as it will set me up well for the next mass cycle starting in January.  I figure 8% would be good in finally revealing the abs, muscles I’ve built over the years and veins.  Although this being said, I’ll be perfectly happy with 10%.  I will be shooting for a bodyweight between 190 to 195lbs, which if all goes well should bring my bf% goal.

Far as overall approach, it will be essentially a competition prep diet, but will be stopped well before I hit competition quality.  The goal of a comp diet is to remove as much fat as possible, but maintain the muscle.  In my mind, this is the essence of any fat loss cycle regardless of whether prepping for a competition.  I will be using a caloric deficit approach to the diet, rather than the popular low carb diet.  I have done a lower carb diet and it really did a number on my body.  My head felt clouded, my strength just wasn’t there and my muscles were going flat.  I may use a carb supercompensation at some point, maybe towards the end of the cycle, but my overall approach will be to achieve a caloric deficit.  Far as nutrient splits, I will be lowering the carbs a bit to about 45-50% of calories and upping the protein to at least 40% or 1.25g/lb of bodyweight.  For September, I will be easing myself into the cut diet rather than making a quick change.  Through my readings, the point was made that a cut cycle should not be too much of a shock to the system.  I can see this was another point in previous cut cycles that made me ending the cycle to early.  So each day, I plan to make small changes to the diet one by one until I’m fully in the cut diet.  Once fully in, my caloric intake will be slowly stepped down.  My goal is to lose about 1lbs to 1.5lbs per week, but no more than 1.5lbs.  When I will be stepping down the caloric intake is still somewhat of an unknown to me.  But that is another goal of mine in doing this cut cycle.  I will be in a much better position to know what works for me far as fat loss and what the progression rate should be.  On an additional note, I am doing calorie, carb, protein, fat count for the whole of this week.  I may do it again next week.  I am trying to better associate calorie/nutrient intakes with portion sizes better.  This way I will have a much better idea how much I’m actually taking in.  This will also help give me a baseline of what my current intake is and what effect it is having.

On training, I will not be making to many changes far as weights.  One of the key things I’ve noted across the board in all my readings is to give your body a reason to keep the muscle on.  Weight training is the perfect reason for the body to do so.  So, my overall workout design will not be changed to terribly much.  I will be dialing down the volume a little and being very strict in following NASM volume guidelines.  I will be shooting for 3-4 exercises per bodypart with no more than 4 sets per exercise.  The total of each workout will not exceed 36 total sets.  Far as reps, I will try to maintain a standard hypertrophic range of 8-12.  Another change is I will working out 4 days per week with exercising each bodypart once per week, except abs and forearms.   I will be splitting the exercise selection of half the workout being compound mass building and the other half shaping/isolation moves.  I will also not be trying to increase my lift amounts, but trying to maintain my current lift amounts.  If my lift amounts do happen to go up, then it will be great.  I hope by using this approach to training to provide the stimulus necessary for keeping all the hard fought muscle and minimize any injuries.  As this is a cut cycle, I will be doing more cardio.  While I do work on a farm and get a lower intensity cardio during the entire work day, I will be shooting initially for 3 days per week of 20-30min low-med intensity cardio.  As with the diet, I will also be easing myself into it.  Depending on how things go and progress, I may increase my cardio amount.

Anyways, this is my overall plan in finally bringing down my fat levels to a more acceptable level.  None of my previous cut cycle were really all that successful.  So I want this one to be successful.  Please give me your input into this plan and help as you can during the cycle.  Even though I know I’m going to lose some size, I’m very much looking forward to seeing the cuts, definition, veins and washboard abs.  It is time to reveal the beast within.

Regards,

Saint

Today’s workout brought forth many thoughts.  One thing that bugged the heck out of me was my lack of iron determination to fully go down on each rep on squats and fully pound my quads.  It made me realize how many times have I short changed my workouts by not truly taking myself to the limit.  Maybe the missing link in my arms being resistant to growing is me not achieving that required intensity.  Yes, there is always a place for a counter force to guard myself against injury and overtraining.  But if I how many times have I been held back by the fear of injury?  I look at guys like WeaponX66 and FrankCapo and see the level they’ve achieved.  And it is a level I want.  And I distinctly remember Mr X when asking him if this is possible, his answer to me was yes.  But after seeing Frank bust his butt on Smith Squats for a full 50reps and collapsing on the ground afterwards, I came to see what a truly hard-core, intense workout is.  Mediocre levels of intensity will produce mediocre results.   But superb intensity will produce superb results.  Now some family and friends think that I’m fine where I am and have achieved a level what most never achieve.  However, this is not what I am wanting.  I’m pretty sure this is not what God wants for me.  God does not call us to a life of mediocrity or to use only a portion of a gift given.  I believe God has given me a body that has the capacity to big, muscular, ripped and strong.  Am I not to take myself to His utmost?  So I come before you today to say my days of being mediocre are over.  Now it won’t be flip a switch and achieve stellar levels of intensity.  I do plan to build my intensity levels and take myself closer to the pain threshold and beyond.  I want to take myself to the full level of size, symmetry, leanness, strength and power of what God wants for me.

Now after getting some great input from FrankCapo (Thanks Frank!), I’ve realized that I do have desire to compete one day and that I really do need to strip off the fat at some point.  And I do have a plan for the next couple of years, but have been thinking of where I want to go bodybuilding wise.  So, I decided to write out what my ultimate bodybuilding objectives are.

1.) My first objective is as already mentioned to attain the peak size, leanness, symmetry, strength and power that I can.  In essence, I want to achieve my version of where WeaponX66 is at the moment.  He, I think, has progressed immensely in all of these areas without sacrificing any.  I will say that size, leanness and symmetry are more important to me, but I think I should also progress my strength and power levels as well.  I want to look huge, ripped and strong and be strong and powerful as well.

2.) My second objective follows what my choice in career path is.  As many of you may know, I am planning to work overseas in Africa as a missionary in agriculture development.  I am also planning to integrate my passion of bodybuilding into it.  My main avenue is going to be thru personal training.  I want to be in a position to help and encourage people thru fitness and bodybuilding.  I also want, by achieving my peak level, to motivate others and aspire them to the best God has for them.  I am currently planning to either help improve the fitness level of missionaries and/or start a gym and bodybuilding league of sorts for nationals in Africa .

3.) My third objective is to compete at some point or at least be ready for a competition prep.  I realized that by getting myself up to a high level of size, strength, symmetry and leanness.  It is ridiculous not to compete at least once.  As I have a very busy work schedule at the moment and going to go to Africa in a year’s time, I realize it will be a good 2-3 years before I have any time for the preparation and the competition itself.  But this period of time will allow me to transition from the good physique to the awesome physique that is awaiting me.  Now this will not mean necessarily that I’ll compete, but I want to be in a position where if I have time and want to I can.

So here is the overall plan for the next 2-3 years.  I have no idea what’s going to happen beyond that.
Sept to Nov/December 2009: Strip off as much fat as possible while holding onto as much muscle as possible.  It is during this time I want to bring my fat levels down to more respectable levels and I’ll be shooting for 10-12%bf, preferably 8-10%.  While I can just continue to bulk, I would like to bring the fat levels down a little so when I do bulk later on I don’t turn into a big ball of fat.

Jan to July-Sept 2010: Bulk/mass to goals or as close as possible to goals.  Under size goals, I would like the following

210-220lbs in bodyweight,

10-12%bf (if possible),

50-52in chest

19in arms

28-30in thighs

19in calves

15in forearms

58-60in shoulders.

Under strength goals, I would most like to do:

315lbs for 6 reps on bench,

405-450lbs for 10 full range reps on squats,

405lbs for 6 on deadlifts

135lbs for 6 on BB Curls

135lbs for 6 on Lying Skullcrushers

90lbs added for 6 on Tricep Dips

275lbs for 6 on Smith Shoulder Press

405lbs for 6 on Shrugs

Now for the time in Africa, my goal is to hold onto all the muscle I built thus far and strip down my fat into upper single digits or be at 10%.  It will also be my goal to work on my overall symmetry and work on my weak areas.  If possible, I’d like to be at my ultimate size, but have the fat levels between 8-10% and be just as strong and more powerful when I return to the States.  When I get off the plane in the US, I want to be looking and lifting like a competitive bodybuilder who is more or less close to competition form.

Now I want to open this overall plan up for discussion.  A friend did mention that I may want to just bulk or even clean bulk until I leave for Africa.  And then use the time in Africa for trimming down my fat levels.  So please let me know of any alternative plans or ideas you may have.  Or any suggestions for making this plan go even better.  What do you think?

To the end of mediocrity!

Saint

Here is my current overall plan and schedule for the next year at ECHO.  I realized I needed to sit down and sketch out what my plan is for achieving my goals in the time given to me.  Please keep in mind, I am a pretty detail oriented person and thrive on really thinking about all the little details involved.  However, this is what is nice about my overall goals as it gives me the big picture of what I’m trying to achieve.  So, this schedule is also helping me in breaking down these big goals into smaller components.  While there is a schedule, it is tentative and I will adjust when it comes time.

July-August: Hit 18in arms (priority), work on mass goals, grip and power output

Sept-Oct: Lose about 7-8lbs of fat (should if it works to about 10%), hold on strength levels and possibly size levels

Nov: Power training –> big boost towards strength goals

December: Open month –>may start massing or have a rest month

Jan-June: Mass to goals, alternate between a hypertrophic strength (6-8) focus and hypertrophic size focus (8-12, 12-20)

Specific Goals in each Phase

July-August:

Arms: 18in
Bodyweight: 205-210lbs

Bf: Hold around 13-14%

Chest: 47-48in

Waist: bring down and hold around 34in

Thigh: 27in

Forearms: 14-1/4"

Calves: 17-1/4" to 17.5"

BB Bench: 235lbs x 10

Squats: 375lbs x 10

Deadlifts: 315lbs x 6 (no idea where I am on these now)

BB Curls: 115lbs x 8-10

CG Bench: 245lbs x 8-10

WG Pulldowns: 200-210lbs x 10

Smith Press: 215lbs x 10

Shrugs: 335lbs x 6-8

Well my fellow bodybuilders and fitness enthusiasts, I bring to you my goals for my second year at ECHO.  As mentioned in my previous blog entry, I shall be filling the Assistant Nursery Manager position.  While it will have its challenges particularly relating to making to the gym, I do think this is going to be a great experience overall.  I’ll be outside most of the time potting things up, propagating plants and moving potted plants around, which I’m hoping will help boost my overall size particularly in arm department.   My overall plan is to start hitting some of my big ultimate goals, more big milestones and to become the biggest, strongest, most powerful and fittest ECHO intern ever.  Also, I’d like to start matching Mr. WeaponX66 in size and strength, or at least where he was when I first met him.  Here are my size and strength goals

Weight: 210-220lbs
Bf: ~10% (Priority)
Chest: 50in (Priority)
Waist: 31-32in
Arms: 19in (Priority)
Forearms: 15-16in

Thighs: 28-30in (Priority)

Calves: 18-19in

Shoulders: 58-60in (Priority)

Neck: 18-19in
Lifts:
BB Bench: 315lbs x 6-8 (Priority)
Incline Bench: 275lbs x 6
Shrugs: 405lbs x 6
Chins: 290lbs x 6 (at least 90 added, Priority)
CG Pulldowns: 280lbs x 6
Smith Press: 275lbs x 6
BB Rows: 275lbs x 6

Squats: 450lbs x 10 (Priority)

BB Curls: 135lbs x 6-8 (Priority)

DB Curls: 60lbs x 6

CG Bench: 275lbs x 6 (Priority)

Dips: 300lbs x 10 (at least 90lbs added, Priority)

Leg Press: 1260lbs x 10 (preferably 1500lbs)

Shape/Scuplting:

1.) Bring out veins in shoulders, arms, chest and forearm more (preferably visible)

2.) Continue building pec ledge and carving out the outer and lower pec edge to give a more professional look

3.) Continue to bring out bicep peak and tricep horseshoe and make brachioradialis more prominent
4.) Carve out separation between quad heads, better balance between quads and hams, more outer sweep

5.) Wider, longer sweep of lats and more detail and thickness in back

6.) Better size in rear delts and rounder outer/lateral heads

Other:

1.) Greatly increase power output and be better able to translate gym strength to everyday strength in an agriculture setting

2.) Greatly increase speed and quickness

3.) Improve cardiovascular fitness

4.) Promote and embody bodybuilding/fitness lifestyle at ECHO and be a strong positive role model for bodybuilding

5.) Develop gorilla level grip to function better at work and lifting at the gym

So, these are my goals.  Please let me know what you think and any adjustments or additional goals you would like to see.  Also, I really have no idea how best to measure my power output to help me gauge the effectiveness of my program.  So please let me know any ideas you might have.

Keep lifting big,

Saint

I have a bit of news to share with all of you.  I have been offered a second year internship here at ECHO and have accepted.  I will be replacing Marcie Chapman on Assistant Nursery Manager.  The job will entail propagating out the various species, namely fruit trees, for sale in ECHO’s Nursery.  I did put quite a bit of thought through this and even at one point made a list of pros and cons.  I also got some wise Godly input from people, thank you Scott, Ken and Matt.  While the drawbacks of not being present at UCC for support raising and once again being away are great, I was made to realize that the educational opportunity was too great to pass up.  There are few interns who have a chance to specialize both in the Seedbank and Nursery, which is essentially the full gamit ECHO has to offer.  In addition to learning about and propagating the various species, I will also be able expand my skills of managing volunteers to accomplish the necessary tasks.  So taking all this in and knowing I’ll be challenged and stretched, I am at peace about this decision.

I do covet your prayers though.  Some prayer points will be to learn the basic skills quickly and that I would be able to handle the high temperatures Florida has to offer in the summer.  Please also pray for me find ways to engage my personal training skills while here at ECHO.  One of the big learning points as been to see how much my passion for fitness/bodybuilding/personal training has been revealed.  In fact, my senior seminar is entitled "Fitness for Missionaries" and will be to provide missionaries the resources to develop and implement their own fitness program.  And going through process of building this presentation, my passion for the fitness has been really fanned into flame.  I had the wonderful opportunity to interview various interns and staff (many who were missionaries abroad at one point) on their viewpoints on fitness.  I was immensely encouraged to see that everyone does see the need for fitness and the importance of it with missionaries.  Fitness helps missionaries remain healthy and operating at their best in order to better serve those they are serving.  The seminar is later this month and I’m very much looking forward to it.

As I approach this next year, I am forming my bodybuilding goals for next year.   While I do have some in mind already, my overall arching theme is to begin hitting my ultimate goals.  Three I’m thinking about are getting my chest up to 50in, arms up 19in and bringing down my fat levels to a more acceptable level.  What goals would you like to see me reach?  Also as the Nursery manager is also named Tim, we here at ECHO are trying to come up with a nickname for myself.  So far, they didn’t like Muscles, Arnold, Tclipse or Spike.  Any ideas that would be on bodybuilding/personal training and also be appropriate to be going out over a radio?  One idea I like thus far is Tiny.

Cheers,

Saint

Well everyone, some already know this by now.  But I have officially hit 17in on guns this past Saturday.  This has been a long time coming.  My arms seemed to have hit a major plateau on arm growth and that 17in, let along anything like 18 or 19in, would something impossible.   I had hit a point of resigning the fact that I may have to put hitting 17in before leaving ECHO to rest.  However, I should know better especially seeing God accomplish impossible things in my own and others lives.  I was re-encouraged to not only hit 17, but to shot for 18in (an original goal I posted for my time at ECHO, but dialed down later on) by Mr. Weaponx66.  It was this prompting that made me change course weight training wise and to put all my focus on getting my arms growing.  I began to take a careful look at what I was doing, to read up on ideas and gain insights from people here on Bodyspace.   Than at the beginning of last month I embarked on this journey to hit 18in by the end of June.  Awesome people continued to send encouragement my way to face this mountain with confidence and diligence.  While this journey to 18in is not yet over, hitting 17in is a major milestone in my bodybuilding life.  I have gone from 16.5in a mere 4 weeks ago and have gained a half inch in that time.  This month has gone down as the largest and fastest increase in my arm size ever.  So much so, I think I’m well on track to hitting or getting very close 18in by end of June.  17in gun feels awesome.  So awesome to see such mass on my arms.  18in is going truly awesome.  So anyways, I’m very happy of crossing this long sought goal.  Many thanks goes out to all who have been such an encouragement.  Thanks to Weaponx66, dpaul4553, jimif, beastmaster317 and MoremscleXXL.  Please do forgive me if I forgot anyone.  I also thank my Lord and God for allowing this goal to achieved, for allowing me to interact with such awesome and inspiring people and for teaching me once again all things are possible.  I hope this inspires you who is reading this to try tackling those mountains you thought impossible.  Never know until you try.  Thanks again for sharing with me in this achievement.

Regards,

Saint

Another awesome workout today on arms.  I’ve officially switched the style of workouts to maximize hypertrophy (as much as weight as possible, 8-10 reps, 4 sets).  So this means I’ll be doing two hypertrophic workouts on arms rather than one.  I’m quite excited to see how the strength phase last month coupled with doing pure hypertrophic style will work.  It should be good a pushing that measuring tape past 17in and start rocketing towards 18in.  I must say I did have one of the best pumps I’ve ever had.  The best way I can describe it is as an "angry" pump.  That is, my biceps and triceps responding to the abuse by forcing as much blood into my arms as possible.  The nice part is the pump is still very much active as I write this (thank you waxymaize).  Pump this time wasn’t the massive one from Friday, but still good.  Pushing past 17.5 to 17-5/8".  Arms sort of looked like Weaponx66’s, minus the freaky definition and veins (at least for now).  Thanks X for the continued encouragement and inspiration super dude!  Now grow arms!  Grow!  Here’s the workout.

Superset: 90sec rest between
Dumbbell Curls: 30lbs-10; 35lbs-3×10, 10, 10

Hammer Curls: 30lbs-8, 8, 8, 6

Close-Grip Smith Bench: 185lbs-10; 205lbs-10; 215lbs-9, 7+3 xreps

One-Arm DB Preacher Curls: 45lbs-2×10, 10; 50lbs-2×10, 10

Cross DB Skullcrushers: 35lbs-10; 40lbs-7; 35lbs-2×12, 10 (Triceps well worked)

Standing Concentration Curls: 30lbs-12; 35lbs-2×12, 10; 30lbs-12 (Did bicep flexes between sets)
Superset: 60sec rests (Did tricep flexes between supersets)
Straight Tricep Pushdown: 120lbs-3×15+5partials, 15, 12+3; 110lbs-12
R. One-Arm Cable Triceps:  30lbs-3×15, 15, 12; 25lbs-12

Superset: 30sec rests

Lying Cable Curls: 70lbs-20, 20, 20

Rope Pushdowns: 40lbs-20; 35lbs-18; 30lbs-20

Behind BB Wrist Curls: 95lbs-15; 115lbs-12; 135lbs-2×11, 10

Hey everyone,

I had yet another skin-splitting arm workout today.  Although the pump size didn’t change much since last week, I did feel the biggest and most pumped I’ve ever been.  Today’s workout was superb and will be the definition of what a superb workout is for me.  I went up on some exercises, but still made sure to focus on working the biceps and triceps.  The workout also went very fast, lasting about 50min from start to finish.  I also did arm flexes on the last bicep and tricep exercises to pump the last bits of blood into them.  I’ve been doing this regularly and it will blow you away how big your arms feel afterwards.

Superset:
EZ CG Curls : 85lbs-4×10,10, 10, 9

Hammer Curls: 30lbs-12, 11, 9; 25lbs-9

EZ Tricep Pushdown: 100lbs-10, 10; 90lbs-12, 12+3partials

Incline DB Curls: 30lbs-12, 11, 10; 25lbs-10 (Twisted thru my pinky and did peak contractions)

EZ Overhead Skullcrushers: 95lbs-12; 105lbs-12, 12; 110lbs-10

Concentration Curls: 25lbs-12, 12, 12, 11 (Really focusing on getting good form, peak contraction, slow descent)

Superset:

Tricep Pushdown: 120-15, 15+3, 12; 110lbs-12+partials

Cable Kickbacks: 35lbs-15, 12; 25lbs-12; 20lbs-12

Superset: (Pumping up fibers to max on this one)

Lying Cable Curls: 60lbs-20, 20

Rope Pushdown:35lbs-20, 20

Today went much better than yesterday’s leg workout, which is good as I’m working my way to 18in.  I did do my pre-workout mind engaging session.  Today’s key word was cannons.  I also invited God into it and to dedicate the workout to Him.  To His glory and honor!  All systems engaged and commence with operation gun show.  Let’s see what I did.
Close-Grip Curls: 95lbs-8; 105lbs (highest weight ever curled)-2×7, 6; 100lbs-6

Smith CG Bench: 205lbs-8; 215lbs-8; 225-2×8 (Went lower and worked tri’s better)

Weighted CG Pullup: 247lbs-3×8, 7, 7

Lying Skullcrushers: 115lbs-8, 8; 125lbs-8 (Much better form and ready to go up next week)

Standing Concentration Curls: 35lbs-3×8, 8, 8

Weighted Dips: 247lbs-8; 257lbs-2×8, 8 (Time to go up next week)

Superset:  Went up big time on these ones.  Strength is on the rise big time.
Cable Curls: 80lbs-15; 85lbs-15+3partials; 95lbs-13+3 partials

Triceps Pressdown: 80lbs-15; 90lbs-15+3 partials; 110lbs-15+3 partials

Barbell Wrist Curl: 95lbs-10; 105lbs-10; 115lbs-8

Well as you can see, I went up on almost all exercises and even are hitting levels that I’ve never done before (namely Curls).  The end superset totally surprised to see how much strength I’ve gained.  Triceps seem to be enjoying being unleashed.  Pump wasn’t as big as before (a mere 17-1/8in), but this workout really wasn’t about pumping my arms up.  It was about destroying the weights and that is exactly what I did.

Saint

Hey everyone,

Today’s leg workout went okay, except my mind was elsewhere today.  I didn’t do my pre-visualization this time around and think it did affect me.  On my leg workouts, it is so easy to just go through the motions and not really do anything substantial.   Leg workouts requires guts and balls.  As Arnold once said, "In order for your leg workout to effective, it must be brutal".  This is very much true with me as I have fairly strong legs and going up means going up alot.  But oh well.  I’ve been learning to shrug these kinds of workouts off and use them as motivation for the next workouts.  I did go up on some exercises, so not all was a loss.

Squats: 335lbs-8; 365lbs-2×8, 8

Stiff-Legged Deadlifts: 265lbs-8; 275lbs-2×8, 7

Leg Press: 930lbs-2×8, 8; 950lbs-8

Leg Press Calves: 750lbs-8; 800lbs-8, 8

Seated Leg Curls: 140lbs-7; 135lbs-2×8, 7

Superset:

Leg Extensions: 140lbs-3×8, 8, 8

Lying Leg Curls: 115lbs-7; 110lbs-2×7, 6

Machine Calves: 300lbs-10, 10, 10 (Need to switch to Smith Calves as this machine is just too easy)

Superset:

Crunches: 2×15, 10

R. Crunches: 15, 10, 8

Enjoy,

Saint