Ok excellent. Now I got it.
MESO-Rx
Anabolic Steroids
First Bodybuilding Contest Prep Log
- Thread starter Juicestin
- Start date
Just remember to play with it and experiment. Your dimensions aren’t mine or his. The more narrow your stance the less “out” your toes and knees need to point. Once you get out wide with your stance you’re looking at a higher angle on your feet/knee path relative to your torso.
Attachments
Juicestin
Member
Glad to hear that the tips helped and you were able to begin developing a connection with your outer sweep cause that is not an easy thing to do. Targeting and isolating a specific part of a muscle definitely takes a lot of focus and consistent practice and I’m by no means a master of it myself.
In terms of your foot and knee alignment question, @Mac11wildcat explained it perfectly so theres no need for additional explanation lol.
Now go make them quads grow brother!!!
-Juicestin
Juicestin
Member
Thursday August 15th
45 Min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline,
655 am - 740 am
CHEST, SHOULDERS, AND TRICEPS
Start: 535 pm
CHEST
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movementsx2, 55s 1x15, 70s 1x12, 85s 1x10; Working: 100s 1x10, 105s 1x8, 1x7
2a. Lying Plate Loaded Incline Press - 50# PS 1x10, 55# PS 1x12, 60# PS 1x9, Dropx45#x5
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x12, 45# 1x12, 50# 1x10 + Dropx30#x12
3a. Hammer Strength Incline Press - 70# PS 1x10, 1x11, 1x9 + 2 partials
SUPERSET WITH
3b. Flat Dumbbell Fly - 40s 1x12, 1x12, 1x11 + double drop 30sx7 20sx13
SHOULDERS
1. Hammer Strength Shoulder Press - Warmup: 45# PS 1x10; Working: 55# PS 1x10, 60# PS 1x10, 65# PS 1x7, 55# 1x11 + 2 15 rest pausesx3, 3
2a. Cable Front Raise with EZ Bar Attachment - 25# 1x12, 30# 1x12, 1x12 + double drop 20#x8 15#x8
SUPERSET WITH
2b. Rear Delt High Rope Pull - 50# 1x15, 57.5# 1x15, 65# 1x12 double drop 42.5#x12 30#x12
3. Unilateral Cable Lateral Raise - 10# 3x12, 1x12 + dropx5#x10
TRICEPS
1a. Rope pushdown - Warmup: 35# 1x12; Working: 50# 1x12, 57.5# 1x12, 62.5# 1x10 + 4 partials
SUPERSET WITH
1b. Underhand EZ Bar Pulldown - Warmup: 42.5# 1x15; Working: 57.5# 1x12, 62.5# 1x12, 65# 1x9 + 2 partials
2a. Overhead V Bar Seated Cable Extension - 50# 1x12, 60# 1x10, 1x11 + dropx40#x7
SUPERSET WITH
2b. Dip/Pressdown Machine - 210# 1x15, 225# 1x15, 240# 1x11 + dropx165#x11
Finish: 730 pm
45 Min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline,
655 am - 740 am
CHEST, SHOULDERS, AND TRICEPS
Start: 535 pm
CHEST
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movementsx2, 55s 1x15, 70s 1x12, 85s 1x10; Working: 100s 1x10, 105s 1x8, 1x7
2a. Lying Plate Loaded Incline Press - 50# PS 1x10, 55# PS 1x12, 60# PS 1x9, Dropx45#x5
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x12, 45# 1x12, 50# 1x10 + Dropx30#x12
3a. Hammer Strength Incline Press - 70# PS 1x10, 1x11, 1x9 + 2 partials
SUPERSET WITH
3b. Flat Dumbbell Fly - 40s 1x12, 1x12, 1x11 + double drop 30sx7 20sx13
SHOULDERS
1. Hammer Strength Shoulder Press - Warmup: 45# PS 1x10; Working: 55# PS 1x10, 60# PS 1x10, 65# PS 1x7, 55# 1x11 + 2 15 rest pausesx3, 3
2a. Cable Front Raise with EZ Bar Attachment - 25# 1x12, 30# 1x12, 1x12 + double drop 20#x8 15#x8
SUPERSET WITH
2b. Rear Delt High Rope Pull - 50# 1x15, 57.5# 1x15, 65# 1x12 double drop 42.5#x12 30#x12
3. Unilateral Cable Lateral Raise - 10# 3x12, 1x12 + dropx5#x10
TRICEPS
1a. Rope pushdown - Warmup: 35# 1x12; Working: 50# 1x12, 57.5# 1x12, 62.5# 1x10 + 4 partials
SUPERSET WITH
1b. Underhand EZ Bar Pulldown - Warmup: 42.5# 1x15; Working: 57.5# 1x12, 62.5# 1x12, 65# 1x9 + 2 partials
2a. Overhead V Bar Seated Cable Extension - 50# 1x12, 60# 1x10, 1x11 + dropx40#x7
SUPERSET WITH
2b. Dip/Pressdown Machine - 210# 1x15, 225# 1x15, 240# 1x11 + dropx165#x11
Finish: 730 pm
Juicestin
Member
Thirteenth Physique Update: Friday August 16th, 2019
Last Update Weight (8/10/19): 175.3#
Today’s Weight (8/16/19): 170.7#
Total Weight Change: -4.6#
Days Left to Show # 1: 8
Days Left to Show # 2: 43
As of this update, I’m 8 days away from stepping on stage for my very first bodybuilding show! I dropped 4.6# on the scale over the past 6 days and I’m going to make the middleweight class easily. Since making weight is no longer a concern, we can begin glycogen depletion Saturday followed by a slower glycogen loading phase rather than having to deplete until weigh-ins, which is only 3 hours before prejudging begins. Definitely happy about the position we’re in for the first show but we’re concerned with how rapidly I’m dropping weight and after this first show we’re gonna make some significant adjustments for the 5 weeks leading into the second show to ensure I don’t over-diet and come in flat and stringy.
This was a brutal week - energy levels are at an all time low, strength levels decreased dramatically, and I’m getting absolutely no pump when I’m training. However, I remained steadfast on all aspects of the protocol and continued to train with all the intensity I could possibly muster. I’m hoping that the addition of Halotestin will help generate some much needed intensity for the final week’s training sessions.
After receiving my Update Friday morning, my coach made the call to send me out for another big cheat meal for my final meal of the day before we begin the water and sodium loading and glycogen depletion on Saturday. I followed my normal high day nutrition plan Friday then we replaced my final meal with a trip to Five Guys for some peanuts, a bacon cheeseburger, and fries followed by a trip to Cold Stone for a “Gotta Have It” cookie dough ice cream concoction. We’re hoping this will give my metabolism a final spark leading into this last week, prevent my body from being overly catabolic, and start the depletion from a loaded state since I was already extremely depleted on Friday morning. Also, this show is a tune-up for the second show in 6 weeks so we’re ultimately focused on bringing my absolute best package to that stage; we are operating based on that being my true peak date and we felt a cheat meal was going to benefit me for the main show more than it will hurt me for the tune up show.
The following is a complete overview of the tentative nutrition, water, sodium, training, and PED protocols for the next few days.
All nutrition supplements are being pulled for the week (no whey, EAAs, creatine, etc.) with the exception of my fiber and superfood supplements that I drink before bed.
Saturday’s high day is being replaced with a low day and the macro profile for Saturday 8/17 is as follows:
LOW DAY TOTAL MACROS: 3,144 cals, 68 F, 241 C, 387 P
We are following a more stringent depletion diet Sunday 8/18, Monday 8/19, and Tuesday 8/20 and the macros for these 3 days are as follows:
DEPLETION DIET TOTAL MACROS: 2,519 cals, 31 F, 184 C, 376 P
We plan to begin carbohydrate loading on Wednesday but we have not set any nutrition protocol in stone beyond Tuesday as we will be making the call on what to do from that point forward based on the daily updates I send leading up to then. The depletion diet could change as well depending on the daily updates but this is the planned protocol.
I’ll be consuming 3 gallons of water per day and doubling my salt on every meal, from 8 cranks pink salt per meal to 16 cranks per meal, Saturday through Tuesday.
Cardio tentatively remains the same for this week at 6x45 Min fasted sessions per week. My final off day from cardio is Sunday 8/18 until the day of the show.
I’ll be taking my scheduled day off from weight training Saturday 8/17. Then, I’ll do a final overall leg training session on Sunday 8/18, my scheduled push session on Monday 8/19 and my scheduled pull session on Tuesday 8/20. Wednesday 8/21 is going to be a full upper body pump session and Thursday 8/22 will also be a full upper body pump session followed by a day off from weight training Friday 8/23. No sets will be taken to failure on the final 2 pump workouts - they’ll be used to move blood around my body and hopefully enhance the glycogen loading we tentatively plan to start on Wednesday 8/21.
My final full body shave will be the morning of 8/23. I’ll be getting a thorough Pro Tan base the evening of 8/23 at a local tanning salon that has a lot of experience tanning bodybuilders. The show’s tanning company will complete my tan and do my sheen on Show day.
Finally, since this is a tune up, we WILL NOT be cutting injectables ~7 days out like we plan to for the 9/28 show but we will cut the Testosterone 5 days out to minimize water retention a bit without dropping Test levels enough to effect progress for the second show. With that said, the tentative PED protocol for the week leading up to the show is as follows:
FRIDAY 8/16 (8 DAYS OUT)
200 mg Testosterone Cyp, 100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 50 mg Winstrol (25 mg meal 1 and 25 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
SATURDAY 8/17 (7 DAYS OUT)
75 mg Winstrol (25 mg meal 1, 25 mg meal 3, 25 mg meal 6), 50 mg Proviron (25 mg meal 1 and 25 mg meal 3), 15 mg Halotestin (15 mg meal 1), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu 6-8 hours later), 25 mg Aromasin with meal 1
SUNDAY 8/18 (6 DAYS OUT)
200 mg Testosterone Cyp, 100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
MONDAY 8/19 (5 DAYS OUT)
200 mg Testosterone Cyp, 100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout), 25 mg Aromasin with meal 1
TUESDAY 8/20 (4 DAYS OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
WEDNESDAY 8/21 (3 DAYS OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout), 25 mg Aromasin with meal 1
THURSDAY 8/22 (2 DAYS OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
FRIDAY 8/23 (1 DAY OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout), 25 mg Aromasin with meal 1
I’m hoping the thoroughness of these updates has been helpful for other members and other potential competitors. Prepping for this show has been extremely enlightening and has given me a whole new level of respect for the upper echelon NPC competitors and anybody who has gone pro in this sport.
Progress photos are attached. The pics are from Friday morning, fasted, and I’m clearly flat as a pancake lol. Next update I post will likely be Wednesday after the glycogen loading phase has begun.
-Juicestin
Last Update Weight (8/10/19): 175.3#
Today’s Weight (8/16/19): 170.7#
Total Weight Change: -4.6#
Days Left to Show # 1: 8
Days Left to Show # 2: 43
As of this update, I’m 8 days away from stepping on stage for my very first bodybuilding show! I dropped 4.6# on the scale over the past 6 days and I’m going to make the middleweight class easily. Since making weight is no longer a concern, we can begin glycogen depletion Saturday followed by a slower glycogen loading phase rather than having to deplete until weigh-ins, which is only 3 hours before prejudging begins. Definitely happy about the position we’re in for the first show but we’re concerned with how rapidly I’m dropping weight and after this first show we’re gonna make some significant adjustments for the 5 weeks leading into the second show to ensure I don’t over-diet and come in flat and stringy.
This was a brutal week - energy levels are at an all time low, strength levels decreased dramatically, and I’m getting absolutely no pump when I’m training. However, I remained steadfast on all aspects of the protocol and continued to train with all the intensity I could possibly muster. I’m hoping that the addition of Halotestin will help generate some much needed intensity for the final week’s training sessions.
After receiving my Update Friday morning, my coach made the call to send me out for another big cheat meal for my final meal of the day before we begin the water and sodium loading and glycogen depletion on Saturday. I followed my normal high day nutrition plan Friday then we replaced my final meal with a trip to Five Guys for some peanuts, a bacon cheeseburger, and fries followed by a trip to Cold Stone for a “Gotta Have It” cookie dough ice cream concoction. We’re hoping this will give my metabolism a final spark leading into this last week, prevent my body from being overly catabolic, and start the depletion from a loaded state since I was already extremely depleted on Friday morning. Also, this show is a tune-up for the second show in 6 weeks so we’re ultimately focused on bringing my absolute best package to that stage; we are operating based on that being my true peak date and we felt a cheat meal was going to benefit me for the main show more than it will hurt me for the tune up show.
The following is a complete overview of the tentative nutrition, water, sodium, training, and PED protocols for the next few days.
All nutrition supplements are being pulled for the week (no whey, EAAs, creatine, etc.) with the exception of my fiber and superfood supplements that I drink before bed.
Saturday’s high day is being replaced with a low day and the macro profile for Saturday 8/17 is as follows:
LOW DAY TOTAL MACROS: 3,144 cals, 68 F, 241 C, 387 P
We are following a more stringent depletion diet Sunday 8/18, Monday 8/19, and Tuesday 8/20 and the macros for these 3 days are as follows:
DEPLETION DIET TOTAL MACROS: 2,519 cals, 31 F, 184 C, 376 P
We plan to begin carbohydrate loading on Wednesday but we have not set any nutrition protocol in stone beyond Tuesday as we will be making the call on what to do from that point forward based on the daily updates I send leading up to then. The depletion diet could change as well depending on the daily updates but this is the planned protocol.
I’ll be consuming 3 gallons of water per day and doubling my salt on every meal, from 8 cranks pink salt per meal to 16 cranks per meal, Saturday through Tuesday.
Cardio tentatively remains the same for this week at 6x45 Min fasted sessions per week. My final off day from cardio is Sunday 8/18 until the day of the show.
I’ll be taking my scheduled day off from weight training Saturday 8/17. Then, I’ll do a final overall leg training session on Sunday 8/18, my scheduled push session on Monday 8/19 and my scheduled pull session on Tuesday 8/20. Wednesday 8/21 is going to be a full upper body pump session and Thursday 8/22 will also be a full upper body pump session followed by a day off from weight training Friday 8/23. No sets will be taken to failure on the final 2 pump workouts - they’ll be used to move blood around my body and hopefully enhance the glycogen loading we tentatively plan to start on Wednesday 8/21.
My final full body shave will be the morning of 8/23. I’ll be getting a thorough Pro Tan base the evening of 8/23 at a local tanning salon that has a lot of experience tanning bodybuilders. The show’s tanning company will complete my tan and do my sheen on Show day.
Finally, since this is a tune up, we WILL NOT be cutting injectables ~7 days out like we plan to for the 9/28 show but we will cut the Testosterone 5 days out to minimize water retention a bit without dropping Test levels enough to effect progress for the second show. With that said, the tentative PED protocol for the week leading up to the show is as follows:
FRIDAY 8/16 (8 DAYS OUT)
200 mg Testosterone Cyp, 100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 50 mg Winstrol (25 mg meal 1 and 25 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
SATURDAY 8/17 (7 DAYS OUT)
75 mg Winstrol (25 mg meal 1, 25 mg meal 3, 25 mg meal 6), 50 mg Proviron (25 mg meal 1 and 25 mg meal 3), 15 mg Halotestin (15 mg meal 1), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu 6-8 hours later), 25 mg Aromasin with meal 1
SUNDAY 8/18 (6 DAYS OUT)
200 mg Testosterone Cyp, 100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
MONDAY 8/19 (5 DAYS OUT)
200 mg Testosterone Cyp, 100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout), 25 mg Aromasin with meal 1
TUESDAY 8/20 (4 DAYS OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
WEDNESDAY 8/21 (3 DAYS OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout), 25 mg Aromasin with meal 1
THURSDAY 8/22 (2 DAYS OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout)
FRIDAY 8/23 (1 DAY OUT)
100 mg Tren Ace, 100 mg Mast Prop, 80 mg Primobolan, 75 mg Winstrol (25 mg meal 1 and 50 mg pre-workout), 50 mg Proviron (25 mg meal 1 and 25 mg pre-workout), 15 mg Halotestin (15 mg pre-workout), 50 mcg clenbuterol (25 mcg with meal 1, 25 mcg 6-8 hours later), 5 iu Growth Hormone (2.5 iu upon waking and 2.5 iu pre-workout), 25 mg Aromasin with meal 1
I’m hoping the thoroughness of these updates has been helpful for other members and other potential competitors. Prepping for this show has been extremely enlightening and has given me a whole new level of respect for the upper echelon NPC competitors and anybody who has gone pro in this sport.
Progress photos are attached. The pics are from Friday morning, fasted, and I’m clearly flat as a pancake lol. Next update I post will likely be Wednesday after the glycogen loading phase has begun.
-Juicestin
Attachments
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50FA374E-49AB-4444-BAB1-5D38A4F61116.jpeg
Legs straight lean forward on those quarter turns bro!
Btcowboy
Member
No comments from me.on the posing as I know Jack shit about that. But your Intro pics and these ones are night and fucking day..... well done brother
Juicestin
Member
Dude I don’t know what it is but it’s like a mental block stopping me from leaning forward - even when I feel like I’m leaning forward I’m not lolol. Gonna keep working on it!! Got one more posing session with my coach and his coach tomorrow and I plan on drilling the quarter turns and my posing routine almost exclusively. Thanks for keeping on me brother!
Juicestin
Member
Thanks man!! It’s been a lot of hard work, dedication, and perseverance to get to this point. I’d be lying if I didn’t say I’ve been surprised by level of discipline - I haven’t deviated from the protocol once to the point that I haven’t even had 1 GRAM more or less of rice, chicken, etc. then was designated on the diet plan. It’s just been laser focus from day one and I plan to keep it that way to the finish line!! Thanks for the support and encouragement brother!
Juicestin
Member
Friday August 16th
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
635 am - 735 am
BACK, TRAPS, AND BICEPS
Start: 515 pm
BACK
1. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15, 65# PS 1x12; Working: 80# PS 1x12, 90# PS 1x10, 95# PS 1x10, 80# PS
1x11 + 2 15 second rest pausesx3, 3
2a. Close Grip T-bar rows - 180# 1x10, 205# 1x10, 225# 1x10
SUPERSET WITH
2b. Hammer Strength Plate Loaded Low Row - 90# PS 1x12, 100# PS 1x12, 110# 1x10
3a. Mag Close grip lat pulldown - 110# 1x12, 120# 1x12, 130# 1x12 + dropx80#x7
SUPERSET WITH
3b. Straight Arm Pulldown - 45# 1x15, 55# 1x15, 65# 1x7 + dropx40#x12
TRAPS
1a. Smith Machine Shrug - 105# PS 1x20, 115# PS 1x20, 125# PS 1x18, 135# PS 1x17 + double drop 90#PSx13 70#PSx15
SUPERSET WITH
1b. Bent over Dumbbell Shrug - 50s 1x15, 55s 1x15, 60s 1x15, 65s 1x12 + 4 partials
BICEPS
1a. Alternating Dumbbell Curl - Warmup: 25s 1x12; Working: 35s 1x12, 40s 1x12, 45s
1x10 + Dropx25sx8
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12, 60# 1x12 + dropx40#x10
2a. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx20sx8
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 50# 1x13 + dropx30#x15
Finish: 650 pm
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
635 am - 735 am
BACK, TRAPS, AND BICEPS
Start: 515 pm
BACK
1. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15, 65# PS 1x12; Working: 80# PS 1x12, 90# PS 1x10, 95# PS 1x10, 80# PS
1x11 + 2 15 second rest pausesx3, 3
2a. Close Grip T-bar rows - 180# 1x10, 205# 1x10, 225# 1x10
SUPERSET WITH
2b. Hammer Strength Plate Loaded Low Row - 90# PS 1x12, 100# PS 1x12, 110# 1x10
3a. Mag Close grip lat pulldown - 110# 1x12, 120# 1x12, 130# 1x12 + dropx80#x7
SUPERSET WITH
3b. Straight Arm Pulldown - 45# 1x15, 55# 1x15, 65# 1x7 + dropx40#x12
TRAPS
1a. Smith Machine Shrug - 105# PS 1x20, 115# PS 1x20, 125# PS 1x18, 135# PS 1x17 + double drop 90#PSx13 70#PSx15
SUPERSET WITH
1b. Bent over Dumbbell Shrug - 50s 1x15, 55s 1x15, 60s 1x15, 65s 1x12 + 4 partials
BICEPS
1a. Alternating Dumbbell Curl - Warmup: 25s 1x12; Working: 35s 1x12, 40s 1x12, 45s
1x10 + Dropx25sx8
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12, 60# 1x12 + dropx40#x10
2a. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx20sx8
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 50# 1x13 + dropx30#x15
Finish: 650 pm
Juicestin
Member
Saturday August 17th
Start: 730 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
ABDOMINALS
1. Pin Loaded Machine Double Crunch - Bodyweight+10# 1x25, Bodyweight+20# 1x25, Bodyweight+30# 1x25, Bodyweight+40# 1x20 + double drop 25#x10 15#x10
2. Plate Loaded Machine Oblique Double Crunch - Bodyweight 3x15
3. Hanging Leg Raise - 3x15
Finish: 840 am
Start: 730 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
ABDOMINALS
1. Pin Loaded Machine Double Crunch - Bodyweight+10# 1x25, Bodyweight+20# 1x25, Bodyweight+30# 1x25, Bodyweight+40# 1x20 + double drop 25#x10 15#x10
2. Plate Loaded Machine Oblique Double Crunch - Bodyweight 3x15
3. Hanging Leg Raise - 3x15
Finish: 840 am
Juicestin
Member
Sunday August 18th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
7 am - 745 am
QUADS, HAMSTRINGS, GLUTES, AND CALVES - FINAL LEG WORKOUT BEFORE FIRST SHOW
Start: 130 pm
1a. Adductors - Warmup: 190# 1x20; Working: 280# 1x20, 295# 1x20, 305# 1x20 + Dropx215#x12
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x20; Working: 250# 1x20, 260# 1x20, 270# 1x17 + Dropx195#x13
2a. Quad Extension - Warmup: 145# 1x15; Working: 175# 1x15, 185# 1x15, 190# 1x13 + dropx130#x9
SUPERSET WITH
2b. Lying Hamstring Curl - Warmup: 95# 1x15; Working: 110# 1x15, 120# 1x15, 130# 1x12 + drop 85#x10
3a. Hack Squats - 90# PS 1x12, 135# PS, 1x12, 180# PS 1x10 + Dropx90#PSx10
SUPERSET WITH
3b. Long Stride Walking Lunges w/ straight bar on back - Bar 1x12, Bar+20# 1x12, Bar+30# 1x8 + dropxbodyweightx8
4a. Low and Close Stance Leg Press - 225# PS 1x20, 270# PS 1x20, 315# PS 1x17 + 15 second rest pausex5
SUPERSET WITH
4b. Seated Hamstring Curl - Working: 80# 1x15, 90# 1x15, 95# 1x13 + dropx70#x15
5a. Leg press Calf Raise - Warmup: 135# PS 1x20; Working: 180# PS 1x20, 225# PS 1x20, 270# PS 1x20, 315# PS 1x16 + 6 partials
SUPERSET WITH
5b. Glute Bridge - Warmup: 70# PS 1x15; Working: 95# PS 1x15, 105# 1x15, 120# PS 1x15 + dropx70#PSx12
6. Standing calf raises - 190# 1x15, 200# 1x15, 210# 1x15, 220# 1x15 + double drop 160#x9 120#x10
CARDIO
20 min stairmaster @ level 6
Finish: 325 pm
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
7 am - 745 am
QUADS, HAMSTRINGS, GLUTES, AND CALVES - FINAL LEG WORKOUT BEFORE FIRST SHOW
Start: 130 pm
1a. Adductors - Warmup: 190# 1x20; Working: 280# 1x20, 295# 1x20, 305# 1x20 + Dropx215#x12
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x20; Working: 250# 1x20, 260# 1x20, 270# 1x17 + Dropx195#x13
2a. Quad Extension - Warmup: 145# 1x15; Working: 175# 1x15, 185# 1x15, 190# 1x13 + dropx130#x9
SUPERSET WITH
2b. Lying Hamstring Curl - Warmup: 95# 1x15; Working: 110# 1x15, 120# 1x15, 130# 1x12 + drop 85#x10
3a. Hack Squats - 90# PS 1x12, 135# PS, 1x12, 180# PS 1x10 + Dropx90#PSx10
SUPERSET WITH
3b. Long Stride Walking Lunges w/ straight bar on back - Bar 1x12, Bar+20# 1x12, Bar+30# 1x8 + dropxbodyweightx8
4a. Low and Close Stance Leg Press - 225# PS 1x20, 270# PS 1x20, 315# PS 1x17 + 15 second rest pausex5
SUPERSET WITH
4b. Seated Hamstring Curl - Working: 80# 1x15, 90# 1x15, 95# 1x13 + dropx70#x15
5a. Leg press Calf Raise - Warmup: 135# PS 1x20; Working: 180# PS 1x20, 225# PS 1x20, 270# PS 1x20, 315# PS 1x16 + 6 partials
SUPERSET WITH
5b. Glute Bridge - Warmup: 70# PS 1x15; Working: 95# PS 1x15, 105# 1x15, 120# PS 1x15 + dropx70#PSx12
6. Standing calf raises - 190# 1x15, 200# 1x15, 210# 1x15, 220# 1x15 + double drop 160#x9 120#x10
CARDIO
20 min stairmaster @ level 6
Finish: 325 pm
Juicestin
Member
Just want to drop a quick update on my posing lesson and a couple of adjustments we made yesterday.
The posing session went very well yesterday. I finalized the poses I’m going to hit during my routine and drilled it multiple times to get the timing of the poses in rhythm with the music. I worked the quarter turns really hard and did a lot of posing without the mirror. We also spent a good amount of time practicing as if we were on stage too: how to present myself as I walk on the stage and get in my spot, calling out poses and quarter turns in random order, all three of us posing next to one another in various order (center, either end), and we even did a couple mock posedowns. It was an incredibly productive session and i left with confidence that I’ll be able to present myself professionally throughout all rounds of the show: individual posing, comparisons, routine, and (HOPEFULLY) pose down!! I obviously still have a TON of room to improve on my posing but I feel that I’ve gotten to a point where my posing is not going to hinder me or detract from the quality of my physique.
Regarding protocol adjustments, we decided to add 20 mins of cardio post weight training on Sunday 8/18, Monday 8/19, and Tuesday 8/20 to help with the glycogen depletion phase. Also, we increased the Clenbuterol slightly for Sunday 8/18 through Friday 8/23 from 50 mcg to 62.5 per day (25 mcg upon waking, 25 mcg 6-8 hours later, and 12.5 mcg pre-workout).
Thats all for now. I can’t believe I’ll be on stage in 5 days - I’m extremely excited!
-Juicestin
The posing session went very well yesterday. I finalized the poses I’m going to hit during my routine and drilled it multiple times to get the timing of the poses in rhythm with the music. I worked the quarter turns really hard and did a lot of posing without the mirror. We also spent a good amount of time practicing as if we were on stage too: how to present myself as I walk on the stage and get in my spot, calling out poses and quarter turns in random order, all three of us posing next to one another in various order (center, either end), and we even did a couple mock posedowns. It was an incredibly productive session and i left with confidence that I’ll be able to present myself professionally throughout all rounds of the show: individual posing, comparisons, routine, and (HOPEFULLY) pose down!! I obviously still have a TON of room to improve on my posing but I feel that I’ve gotten to a point where my posing is not going to hinder me or detract from the quality of my physique.
Regarding protocol adjustments, we decided to add 20 mins of cardio post weight training on Sunday 8/18, Monday 8/19, and Tuesday 8/20 to help with the glycogen depletion phase. Also, we increased the Clenbuterol slightly for Sunday 8/18 through Friday 8/23 from 50 mcg to 62.5 per day (25 mcg upon waking, 25 mcg 6-8 hours later, and 12.5 mcg pre-workout).
Thats all for now. I can’t believe I’ll be on stage in 5 days - I’m extremely excited!
-Juicestin
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Juicestin
Member
Monday August 19th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
720 am - 805 am
CHEST, SHOULDERS, AND TRICEPS
Start: 6 pm
CHEST
1. Smith Machine Incline press - Warmup: 2.5# rotator cuff movesx2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x8, 1x6, 80# PS 1x9, 1x7 + 2 15 second rest pausesx2, 2
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x10, 1x10 + double drop 40#x8 30#x7
3a. Hammer strength pin Loaded seated Press - 130# 1x11, 135# 1x10, 140# 1x7 + 4 partials
SUPERSET WITH
3b. Pec Deck Fly - 100# 1x15, 115# 1x15, 130# 1x12 + double drop 90#x8 60#x12
SHOULDERS
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 1x10 + 3 partials
2. Seated Barbell Shoulder Press -Warmup: 45# 1x12, 65# 1x10; Working: 85# 1x9, 1x9, 1x9 + 2 15 second rest pausesx3, 3
3a. Hammer Strenth Pin Loaded Shoulder Press - 75# 1x10, 70# 1x10, 1x11 + double drop 50#x7 35#x6
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 175# 1x15, 185# 1x15, 195# 1x12 + double drop 135#x10 90#x13
TRICEPS
1. V Bar Pressdown - Warmup: 50# 1x12; Working: 75# 1x12, 80# 1x12, 85# 1x12 + double drop 60#x6 40#x10
2a. Close grip smith Machine press - 45# PS 1x10, 50# PS 1x7, 45# PS 1x8 + 15 second rest pausex2
SUPERSET WITH
2b. EZ bar lying skull crushers - 50# 1x12, 1x10, 1x11 + dropx30#x14
CARDIO
20 min stairmaster @ level 6
Finish: 815 pm
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
720 am - 805 am
CHEST, SHOULDERS, AND TRICEPS
Start: 6 pm
CHEST
1. Smith Machine Incline press - Warmup: 2.5# rotator cuff movesx2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x8, 1x6, 80# PS 1x9, 1x7 + 2 15 second rest pausesx2, 2
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x10, 1x10 + double drop 40#x8 30#x7
3a. Hammer strength pin Loaded seated Press - 130# 1x11, 135# 1x10, 140# 1x7 + 4 partials
SUPERSET WITH
3b. Pec Deck Fly - 100# 1x15, 115# 1x15, 130# 1x12 + double drop 90#x8 60#x12
SHOULDERS
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 1x10 + 3 partials
2. Seated Barbell Shoulder Press -Warmup: 45# 1x12, 65# 1x10; Working: 85# 1x9, 1x9, 1x9 + 2 15 second rest pausesx3, 3
3a. Hammer Strenth Pin Loaded Shoulder Press - 75# 1x10, 70# 1x10, 1x11 + double drop 50#x7 35#x6
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 175# 1x15, 185# 1x15, 195# 1x12 + double drop 135#x10 90#x13
TRICEPS
1. V Bar Pressdown - Warmup: 50# 1x12; Working: 75# 1x12, 80# 1x12, 85# 1x12 + double drop 60#x6 40#x10
2a. Close grip smith Machine press - 45# PS 1x10, 50# PS 1x7, 45# PS 1x8 + 15 second rest pausex2
SUPERSET WITH
2b. EZ bar lying skull crushers - 50# 1x12, 1x10, 1x11 + dropx30#x14
CARDIO
20 min stairmaster @ level 6
Finish: 815 pm
Juicestin
Member
Tuesday August 20th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 10 mins @ 3.4 mph and 9.0 incline, 5 mins @ 3.4 mph and 7.0 incline, 15 mins @ 3.0 mph and 3.0 incline
7am - 745am; I was COMPLETELY dead and literally felt like I was gonna faint 25 mins in so I dropped the intensity just to get through the allotted time
BACK, TRAPS, AND BICEPS - FINAL REGULAR TRAINING SESSION BEFORE 1ST SHOW
Start: 525
BACK
1. Wide Grip Lat Pulldown - Warmup: 75# 1x15, 100# 1x12; Working: 120# 1x12, 140# 1x12, 160# 1x10 + double drop 100#x8 70#x12
2. Underhand barbell row - 155# 1x10, 165# 1x10, 175# 1x10, 185# 1x10
3a. Close grip cable Low Row - 140# 1x15, 160# 1x15, 180# 1x15 + dropx120#x10
SUPERSET WITH
3b. Overhand chest supported Row - 60# 1x12, 65# 1x12, 70# 1x10 + dropx45#x8
REPLACED DEADLIFTS WITH HYPEREXTENSIONS TO AVOID INJURY AND AVOID TRAINING MY LEGS AT ALL
4. Hyperextensions - Bodyweight 1x12, 2x15, 1x13
TRAPS
1. Plate Loaded Machine Shrug - 115# PS 1x20, 135# 1x20, 160# PS 1x20, 180# PS 1x17 + double drop 135#PSx12 90#PSx15
BICEPS
1. EZ Bar Close Grip Curl - Warmup: 50# 1x15; Working: 70# 1x12, 80# 1x12, 90# 1x12 + 2 15 second rest pausesx4, 5
2a. Plate Loaded Machine Preacher Curl -
40# 1x12, 45# 1x12, 50# 1x11 + 3 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 35# 2x12, 1x12 + double drop 25#x8 15#x12
CARDIO
20 Min stairmaster @ level 6
Finish: 730 pm
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 10 mins @ 3.4 mph and 9.0 incline, 5 mins @ 3.4 mph and 7.0 incline, 15 mins @ 3.0 mph and 3.0 incline
7am - 745am; I was COMPLETELY dead and literally felt like I was gonna faint 25 mins in so I dropped the intensity just to get through the allotted time
BACK, TRAPS, AND BICEPS - FINAL REGULAR TRAINING SESSION BEFORE 1ST SHOW
Start: 525
BACK
1. Wide Grip Lat Pulldown - Warmup: 75# 1x15, 100# 1x12; Working: 120# 1x12, 140# 1x12, 160# 1x10 + double drop 100#x8 70#x12
2. Underhand barbell row - 155# 1x10, 165# 1x10, 175# 1x10, 185# 1x10
3a. Close grip cable Low Row - 140# 1x15, 160# 1x15, 180# 1x15 + dropx120#x10
SUPERSET WITH
3b. Overhand chest supported Row - 60# 1x12, 65# 1x12, 70# 1x10 + dropx45#x8
REPLACED DEADLIFTS WITH HYPEREXTENSIONS TO AVOID INJURY AND AVOID TRAINING MY LEGS AT ALL
4. Hyperextensions - Bodyweight 1x12, 2x15, 1x13
TRAPS
1. Plate Loaded Machine Shrug - 115# PS 1x20, 135# 1x20, 160# PS 1x20, 180# PS 1x17 + double drop 135#PSx12 90#PSx15
BICEPS
1. EZ Bar Close Grip Curl - Warmup: 50# 1x15; Working: 70# 1x12, 80# 1x12, 90# 1x12 + 2 15 second rest pausesx4, 5
2a. Plate Loaded Machine Preacher Curl -
40# 1x12, 45# 1x12, 50# 1x11 + 3 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 35# 2x12, 1x12 + double drop 25#x8 15#x12
CARDIO
20 Min stairmaster @ level 6
Finish: 730 pm
Juicestin
Member
Hey y’all just wanna drop a quick update and let y’all know what’s going on these past couple days and our protocol for today.
Yesterday was the final day of glycogen depletion as well as salt and water loading. We fplowed the plan i detailed in my last update throughout the glycogen depletion and water and sodium loading.I weighed in at 164.4# this morning and I’m so depleted it’s not even funny but like my coach always says the worse you feel the better you’re doing lol. Today we will return to my normal salt intake and consume 2 gallons of water. Since we’re still drinking a lot of water and consuming a good amount of sodium, also because this is my first time ever peaking for a bodybuilding show, we’re playing it conservative on the glycogen load for today. Today’s macro profile is as follows:
GLYCOGEN LOAD DAY 1 TOTAL MACROS: 3546 cals, 71 F, 338 C, 388 P
If everything goes well today, and I don’t start holding a lot of water or bloat, we will get more aggressive with the carbs and really try to get me a full while keeping me dry and hard.
Training and cardio was absolute torture the past couple days as I just have absolutely nothing in the tank but I pushed as hard as I could and managed to have decent training sessions although I did have to bring cardio intensity down because I was feeling very faint and lightheaded. Today is my final day of cardio and I perform pump circuit workouts of about an hour each today and tomorrow. Friday is a day of complete rest and relaxation.
I’ve attached progress photos from the update I sent my coach yesterday morning. These were upon waking, fasted, weighing 166.7# and I’m extremely flat. I’ll post today’s photos either later or tomorrow and I’m even flatter in those.
A huge thanks to everybody who’s been following and offering encouragement and support - I’m super excited to display all my hard work on Saturday and this community has been instrumental to my success. Back to the grind I go!!
-Juicestin
Yesterday was the final day of glycogen depletion as well as salt and water loading. We fplowed the plan i detailed in my last update throughout the glycogen depletion and water and sodium loading.I weighed in at 164.4# this morning and I’m so depleted it’s not even funny but like my coach always says the worse you feel the better you’re doing lol. Today we will return to my normal salt intake and consume 2 gallons of water. Since we’re still drinking a lot of water and consuming a good amount of sodium, also because this is my first time ever peaking for a bodybuilding show, we’re playing it conservative on the glycogen load for today. Today’s macro profile is as follows:
GLYCOGEN LOAD DAY 1 TOTAL MACROS: 3546 cals, 71 F, 338 C, 388 P
If everything goes well today, and I don’t start holding a lot of water or bloat, we will get more aggressive with the carbs and really try to get me a full while keeping me dry and hard.
Training and cardio was absolute torture the past couple days as I just have absolutely nothing in the tank but I pushed as hard as I could and managed to have decent training sessions although I did have to bring cardio intensity down because I was feeling very faint and lightheaded. Today is my final day of cardio and I perform pump circuit workouts of about an hour each today and tomorrow. Friday is a day of complete rest and relaxation.
I’ve attached progress photos from the update I sent my coach yesterday morning. These were upon waking, fasted, weighing 166.7# and I’m extremely flat. I’ll post today’s photos either later or tomorrow and I’m even flatter in those.
A huge thanks to everybody who’s been following and offering encouragement and support - I’m super excited to display all my hard work on Saturday and this community has been instrumental to my success. Back to the grind I go!!
-Juicestin
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Your back double biceps is real strong ...
Im sure your old clothes are falling off you about now....good job !
PS -describe how it feels to be this lean ,
its quite an experience isnt it ?...
Juicestin
Member
Thanks brother - definitely agree my rear double bicep is a good pose for me.Your back double biceps is real strong ...
Im sure your old clothes are falling off you about now....good job !
PS -describe how it feels to be this lean ,
its quite an experience isnt it ?...
Lolol they really are even my elastic banded gym shorts are falling off of me.
Dude it’s fuckin insane - like actually psychotic. I’ve been feeling like I’m living on a different planet especially the past few days as I’ve been carb depleting and water and sodium loading. My body has been doing all types of weird shit and my mind is playing all sorts of tricks on me. But prep definitely shows you your depth of character and how focused and disciplined you are when NOBODYS watching. I’ve learned a lot about myself during this process and it’s something that has definitely changed me for the better in a lot of ways honestly. What was the experience like for you?
I miss being lean , the look , the energy , its hard to get there and easy to go away . It always seemed like a fragile state to me , I never was able to maintain it more than a month or so then back to 10/12% BF then 15% , before you know it your 20% BF again . Im not a consistent dieter like some here , I yo-yo up & down....
I think I miss the endless pull-ups/chins with being lean the most . And endless dips too...but the trade-off with me was a greatly reduced squat/DL and bench press . Your just plain weaker when you cut...
