Meet Prep with Coach AB and Bossbody.net

[Airborne42]

Yeah buddy, it was a good day. Inadvertently lost 3 callouses, but luckily there was just more callous below.

Can't beat it

 

[CountryLiftin]

In for this. I am gona follow all you guys competing. Get some brother.

 

[Randoja]

Boss

Thanks Montego!

In for this. I am gona follow all you guys competing. Get some brother.

Welcome, I appreciate the support bro.

 

[CountryLiftin]

Heck yea. You and I are like the same height weight, so it is cool to see what you are doing and it's always nice to get some solid advice from AB and the other guys, even when I'm stealing it from someone else! and I want to see you and your bro kill it at this comp. So do it!

 

[Randoja]

4-9 Chest

Bench 8@45--2x8@135--4@185--2@225--2@250--2@250--[2@275 Negatives with spot up]
Incline Bench 6@155--3@185 2 spotted
Pec Dec 8@110--8@140--6@160
Decline Bench 10@135--5@205
Cable flys High medium and low 2 sets of 8 each @40
Rope tricep pushdown 3x10@80
DB kickback 3x8@25

Bench went pretty good, this weight is a little too much for me to be doing doubles with but it's 5lbs below my best bench, so things are going along nicely. The 2 negatives on 275 were nice, I was really able to see where my sticking point in bench is, close to my chest. Overall a pretty solid day at the gym. Fuark my back is sore.

[video=youtube;O9nBAQNwDUc]http://www.youtube.com/watch?v=O9nBAQNwDUc&feature=youtu.be[/video]

 

[CountryLiftin]

Nice workout man.

 

[Montego1]

Nice workout man.

Yes ma'am he killed it.

 

[Randoja]

Thanks a lot guys, much appreciated.

 

[Randoja]

Woke up feeling pretty lean today, was 180 when I got to the gym. Still keeping my cardio where it is for now. 17 min step mill level 8 193 calories.

 

[Randoja]

4-11 Shoulders

OHP 8@45--6@95--4@115--3@125--1+4pp@135--5PP@135
DB Arnold 8@[email protected]@45--1@55--3@50
DB Lateral Raise 8@25--8@20--8@20
Rev Pec Dec 8@100--8@110--8@120
BB Front Raise 8@40--8@55--8@60--8@70

Solid day today, strength wasn't at 100%. My epic back day Monday has slowed my overall recovery this week, a bit of my chest and shoulders were still sore from tuesday because of it. Standing OHP and Arnolds weren't as strong as last week, but I kinda got in the zone during lateral raise, I felt like I was looking striated and lean, I think that awakened my inner bodybuilder, or narcissist, I don't care which cause I started milking every rep and holding and contracting and just got some great work done.

A bit of pic progress, I feel like it's more of fine details coming in now as I get leaner.
3-15

3-26

4-11

 

[Montego1]

Looking lean and mean rando!

 

[Randoja]

Looking lean and mean rando!

Thanks a lot bro, just checking the boxes every day, working and keeping my macros on point.

4-11 Shoulders

OHP 8@45--6@95--4@115--3@125--1+4pp@135--5PP@135
DB Arnold 8@[email protected]@45--1@55--3@50
DB Lateral Raise 8@25--8@20--8@20
Rev Pec Dec 8@100--8@110--8@120
BB Front Raise 8@40--8@55--8@60--8@70

Solid day today, strength wasn't at 100%. My epic back day Monday has slowed my overall recovery this week, a bit of my chest and shoulders were still sore from tuesday because of it. Standing OHP and Arnolds weren't as strong as last week, but I kinda got in the zone during lateral raise, I felt like I was looking striated and lean, I think that awakened my inner bodybuilder, or narcissist, I don't care which cause I started milking every rep and holding and contracting and just got some great work done.

A bit of pic progress, I feel like it's more of fine details coming in now as I get leaner.
3-15

3-26

4-11

 

[Airborne42]

Lean and larger

 

[LizKing531]

Good work - the pics definitely reflect the effort -

 

[R3ACTION]

Bring back the red face!

 

[Randoja]

Thanks a lot guys, R3 redface pics incoming.

4-12 Legs

Squat 8@45--8@45--8@135--8@135--2@225--4@275--2@315--2@335--1@350 (almost 2)
Leg Press 8@3pps--3x8@4pps
Leg xt 8@135--8@180--8@225
Leg Curl, just realized I forgot to write down leg curls and calf work. But it was legit, I assure you.

Some wheel shots for Bob.

[video=youtube;b87GiYsSeNw]http://www.youtube.com/watch?v=b87GiYsSeNw&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;o3hgyaUJnyw]http://www.youtube.com/watch?v=o3hgyaUJnyw&feature=youtu.be[/video]

 

[Airborne42]

Legs gettin big

 

[Randoja]

18 minutes of step mill today for 205 calories burned. I also ate about 70 extra grams of carbs and a little fat each day this weekend. I weighed in at 179.5 today so gonna slow my weight loss a little in an effort to keep strength up. 2 weeks and 6 days from the meet now.

 

[Danb2285]

18 minutes of step mill today for 205 calories burned. I also ate about 70 extra grams of carbs and a little fat each day this weekend. I weighed in at 179.5 today so gonna slow my weight loss a little in an effort to keep strength up. 2 weeks and 6 days from the meet now.

Nice work brotha. That fuggin step mill is no joke. My wife tears it up and makes me look like a b*tch when I get on the one next to her haha

 

[Randoja]

4-15 Back Biceps

Deadlift 8@135--8@225--5@315--3@365--3@385--1@405--1@425--1@445--0@489--1@465--1@475 with a spot.
GM 5@245--3@275--3@315
T-bar row 8@90--8@135--5@150--5@160
DB Curl 2x8@30--2x5@35--3@40
BB Preacher Curl 3x8@55
DB Hammer Curl 5@30--5@[email protected]

Great workout today, the missed pull at 489 that seems a little out of place is a case of the metric system really getting the better of us. Accidentally put 10 kg weights on instead of 10lb. Despite that came back to pull my heaviest deadlift ever, so I really have no complaints.[video=youtube;bk6Gtqn9Qqk]http://www.youtube.com/watch?v=bk6Gtqn9Qqk&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;pCsUkcyYBfo]http://www.youtube.com/watch?v=pCsUkcyYBfo&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;QDqG0w6MO80]http://www.youtube.com/watch?v=QDqG0w6MO80&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;d-9D711tfaI]http://www.youtube.com/watch?v=d-9D711tfaI&feature=youtu.be[/video]

 

[Randoja]

[video=youtube;4-A2EKIw460]http://www.youtube.com/watch?v=4-A2EKIw460&feature=youtu.be[/video]

 

[Randoja]

Devan pulled 515 that I spotted, but he really didn't need the help.
[video=youtube;E80KXf7wc0I]http://www.youtube.com/watch?v=E80KXf7wc0I&feature=youtu.be[/video]

 

[Randoja]

4-16 Chest

Bench 2x8@45--2x8@135--6@185--2@225--2@245--2@225
Incline 8@135--6@155
Cable crossovers and overhead tricep extension with DBs.

Neither me nor my training partner were at full strength today so we just decided to get a nice pump and get the blood flowing, just worked the muscles and bounced out of the gym. We weren't too concerned, most likely just recovering from our deads yesterday.

 

[Montego1]

The music selections in your last vids were awesome btw.

 

[Randoja]

The music selections in your last vids were awesome btw.

[video=youtube;ZQB6F1NopK4]http://www.youtube.com/watch?v=ZQB6F1NopK4[/video]
It's this mix, I downloaded it free just for liking their page on FB.

 

[Montego1]

Check out datsik and rusko

 

[Randoja]

Check out datsik and rusko

Yeah, I listen to a lot of Electronic/dubstep, I'm a fan of those two as well.

 

[LizKing531]

Great pulls man - moving some fuggin weight!

 

[Randoja]

Great pulls man - moving some fuggin weight!

Thanks buddy, trying to pull in another trophy for the fat sack crew!

 

[Randoja]

4-17
20 minute step mill level 8 227 calories.

Got to the gym today and weighed 177, was maybe a little dry. Bumped up the cardio another 2 minutes, I'll be sticking with that for now. Since my weight is fine for my meet I am going to add in some calories to my diet, from now until my competition I'll be going with 2809 Cal 72 Fat 269 Carb 272 Protein. I think that should be closely approaching my current maintenance calories and I hope to yield a very slow cut/recomp effect. I'll check in a week and see if I need to make any adjustments, hopefully I will be the same weight or only slightly less.

 

[Airborne42]

Killin it brother! We've talked haha singlet time betch

 

[Randoja]

Killin it brother! We've talked haha singlet time betch

Haha, gives me a nice v taper I wouldn't otherwise have, probably gonna wear it to the mall later to get some Chucks lol.

 

[Airborne42]

Haha, gives me a nice v taper I wouldn't otherwise have, probably gonna wear it to the mall later to get some Chucks lol.

Now were talking hahaha I sport chucks for deads. Unbeatable

 

[Randoja]

4-18 Shoulders

OHP 2x8@45--6@95--5@115--2x5pp@125 w/slow negatives.
DB Arnolds 8@35--8@40--6@45--4@50--6@40--8@35
DB Lateral Raise 2x10@15 w/hold at top--8@20
BB Front Raise 10@55--8@60--2x6@70--2x10@45
Rev Pec Dec 8@90--8@100--8@110
Some sets of 5 chins and pull ups and a bunch of partials. Just kinda messing around cause I wasn't ready to leave yet.

 

[Randoja]

4-19 Legs

Leg Press 8@rack--8@2pps--8@4pps--6@5pps--4@6pps--1+some partials@7pps--2@6pps+25s
Leg xt 8@105--8@165--8@210--8@255
Leg Curl 8@80--8@100--8@120
Seated Calf Raise 20@90--30@135--25@180--20@270--30@225

Pretty good leg day, just doing work, no real rhyme or reason. Not really trying to push anything before my competition. Got my official registration form and fees in today. Now all that's left is to pull some weight!

 

[CountryLiftin]

Nice work man. Are you doing all three lifts and what are you opening etc. You got this!

 

[Randoja]

Nice work man. Are you doing all three lifts and what are you opening etc. You got this!

No just deads, right now it looks like 425, 450, 475.

 

[Randoja]

4-22 Back Biceps

Deads 8@135--8@225--3@315--3@365--1@425 (Opener)
GM 5@225--5@275--5@315
DB Row 8@70--8@75--6@80
Lat Pull 12@130--10@160
EZ Bar curl 10@55--8@65--8@75
DB Preacher [email protected]

Solid day today, I thought the singlet was going to be embarrassing, but I actually felt 10x more bad ass in it than I looked.

[video=youtube;UuXbkcolxcU]http://www.youtube.com/watch?v=UuXbkcolxcU[/video]

 

[Airborne42]

4-22 Back Biceps

Deads 8@135--8@225--3@315--3@365--1@425 (Opener)
GM 5@225--5@275--5@315
DB Row 8@70--8@75--6@80
Lat Pull 12@130--10@160
EZ Bar curl 10@55--8@65--8@75
DB Preacher [email protected]

Solid day today, I thought the singlet was going to be embarrassing, but I actually felt 10x more bad ass in it than I looked.

YouTube Link: http://www.youtube.com/watch?v=UuXbkcolxcU

Awesome ****in work! I'm proud bro!

 

[R3ACTION]

Looking good brother!

 

[howwedo107]

Some heavy ass weight being lifted round here

 

[Randoja]

Thanks guys, getting more and more excited as my meet gets closer.

 

[superbeast668]

Some heavy ass weight being lifted round here

Where the hell have you been?!

 

[Randoja]

Where the hell have you been?!

He is busy and only makes it to the most awesome threads these days :13:

 

[howwedo107]

Where the hell have you been?!

Picture life as a boat sailing in a calm see and a wave for example for be like family stress or job stress well I hit a damn tidal wave lol everything is flattening out finally broski so I'm back can't miss this beast lifting all this weight

 

[Randoja]

4-23 Chest

Bench 8@45--8@135--6@185--3,2,2@225
HS Incline 8@90--8@140--6@160--4@180
Machine Fly 8@110--8@140--6@160
DBKB 25x8 and DBOHXT 30x8 alternated for three sets of each.

New Purus shirt is sick get you one.