Contest Log on BIGD's goodies

[djbcrdi]

Don't know if you guys mind but I figured I'd start my contest prep log on this forum if its a problem just remove it. Anyways, about my background. Prior Special Forces for 4 years been lifting and in the bodybuilding game for 5 years and been using gear for 5 years on and off as well. I'm also a personal trainer and do contest preps for others but here's what were looking at:
16 weeks out
Height 5'5"
Weight 165
Bodyfat 11%
Goal Loss= 1lb per week

Macronutrient intake
215g protein
175g carbs
55g fats

Refeed 2x per week
165g protein
350g carbs
50g fats

Cardio- 3x a week Low Intensity 35min
2x a week High Intensity intervals

Running 14 weeks of Tren A/Mast/Test Prop 75mg EOD for now will update when I add more

Training Split- FST-7

Today was CHEST/CALVES

Warmup/stretch
Incline Dumbell Chest press 110lbs-12reps/10reps/8reps
Flat Dumbell Chest Press 90lbs- 10/8/8
Incline Dumbell Fly 60lbs 12/10/9
Standing Calf Raise Machine 380- 12/10/9
Seated Calf Raise 135lbs- 12/11/9

After every set I would either stretch that muscle for 30seconds or flex it for 30sec. So after set one would be stretch then 2 would be flex and so on.
Pics will be up sometime today or tomorrow if you bros are cool with it if not i wont put them up.

[tuffy]

Nice deal brother! Im also prepping right now! I will be following!

[paolo123]

i think is great bro, but i think it should be put where the training journals go. jmho

[Anxious1]

Phenomenal! I will be watching.

[swollen]

I'll be checkin' in on this too..

[Reaper]

Looks Damn Good Brotha!

[schemansky]

Yeah man,looks good.That's good poundage on those dumbells for a little dude.Nice!

[djbcrdi]

lol thanks bro. i try and thanks to everyone else for the support

[Big D]

Looks great bro, I'll be checking this one out.

[JTizzle]

Looking good brother , Good luck and please keep us all posted!!

[PAiN]

Moved to the training journal forum.


Looking forward to following along bro. Keep it updated. Reps!

[djbcrdi]

Alright yesterday:

Pinned 75/75/75 Test P Mast Tren A Day 1
Chest was sore as shit from the previous day's workout but knocked out Back

Warmup
Lat Pulldown set at 160 10/9/8
T-Bar Rows 135lb 10/8/8
One arm cable row set at 140 10/10/9
Plated Pullover 190lb 10/9/9
No cardio

Stretches and flexes in between sets for 30sec

Today woke up took my fiber and a huge shit
weighed in at 159.4. Although when I started at 165 was after all the food intake during the day so dry I would be around 163. The first week I should expect 5-6 of water weight loss then shoot for 1lb per week.

Also today is my off today. Will work on pics sometime today or tomorrow