Hardc0rehardy5's summer shows prep log backed by LG Sciences

[DAVIDHARDY]

Here I go again. I started my diet today at 18 weeks out from my 1st show and 23 weeks from the last show that I have planned. The 1st show on the agenda is the NGA Night of Champions in Greensboro, NC on the 5th of June. Next on the list will be the NGA Jimmy Coby Classic in Longview, TX on the 12th of June. Two shows back to back is gonna be a bitch, but I think I can do it. After that, I plan on doing the NGA Alabama Natural Open in Hoover, AL on the 10th of July. Those are all pro qualifiers, so hopefully I can get a card this year. The first two show award a card to the overall winners and the last one awards it to all class winners as long as there are 5 competitors in that class. I am prepping with a keto diet again. It got me shredded last time around and I was way fatter then than I am now, so I should be able to be in even better condition this time around, I hope so at least. Feel free to follow along, it's gonna be one hell of a ride!

[DAVIDHARDY]

Sunday- arms
Had a good workout today. Started the day off with a little cardio then it was on to life and then a workout and some more life afterwards. I forgot to mention my starting weight is 207.
0615 BC&EAA
0630-0700 30 Min treadmill
0730- 2 eggs, 9 whites, tsp clo, formadrol
1030- 6oz flank steak, tsp clo, tsp evoo, 3g fish oil, 2c broccoli
1330- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1510-1555 train
barbell curl 65x10 95x10 135x6/5
close grip bench 135x10 185x10 245x6/5
incline db curl 55x6/5
decline nosebreakers 125x6/6
dips 90x8 135x4
1 arm preacher curl 45x6/6
v-bar pressdown 230x6/6
hammer curl 65x6 70x5
1600- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1815- 5.5oz chicken, tbsp evoo, salad, formadrol
2030- 6oz london broil, tsp evoo, tsp clo, 3g fish oil, 2c broccoli
2100- sleep

approximate macros:
291 p (1164)
106f (954)
15c (60)
2178 total calories

[DAVIDHARDY]

Monday- Legs
0515 bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol
0920- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1200- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc
1445- 6oz 93 lean beef, tsp evoo, tsp clo, 3g fish oil, 2c broc, t-911
1630-1725 train, 2x bceaa during
leg extension 170x15 210x15 290x10/10
hs lying leg curl 90x10 110x8 120x6/5
hacks 410x6/5
stiffs 275x6/6
squats 315x6/5
db lunges 100x6/5
kneeling leg curl 105x6/5
ss1 adductors 200x15/12
ss1 abductors 200x15/15
1740- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk, t-911
2010 6oz london broil, tsp evoo, tsp clo, 3g fish oil, 2c broc, formadrol
2045- sleep i-gh-1

approximate macros
295p
110f
15c
2230 cal

[AaronHeidebreicht]

I should be seeing you at the Greensboro show and Alabama show if I dont get that pro card before then. I too am aiming on busting ass to get this done this year and I think we can both do it. My diet is fairly low carb although not nearly as low as yours. Keep working hard on the diet and training, Ill keep up with your log to see how things are going.

[DAVIDHARDY]

Cool man maybe we can battle each other. You had a longer offseason than me so you should be changed more. Ill have a few changes but there was only so much I could do with a couple of months. I'm glad that my hip and wrists are good to go for this prep.

[DAVIDHARDY]

Son of a bitch, I'll be damned if I haven't been overeating my fat by about 10g a day. Oh well, I only did it for a couple of days, but today I'm back on track. I was having a tsp of cod liver oil with my beef meals, making my total fat content go to 24g during those meals, instead of 19. I guess when I was figuring it all up, I must have calculated my beef fat content then same as I was doing my chicken. Fuck David, knock the rust off lol.

[DAVIDHARDY]

Wednesday- calves and abs
0430- bceaa
0435-0505- 30 min walk
0615- 2 eggs, 9 whites, 2tso clo, 3g fish oil, 2c broc
0900- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc
1200- 6oz 93 lean beef, tsp evoo, tsp clo, 3g fish oil, 2c broc, t-911
1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1545-1605 calves and abs
1800- 6oz london broil, 2tsp evoo, 3g fish oil, 2c broc, t-911, formadrol
2130- 3 eggs, 7 whites, 4g fish oil, i-gh-1
2145- sleep

[AaronHeidebreicht]

Yeah My offseason lasted about a full 6 months, I took my bodyfat the other day and it looks like when I diet down I should come in as a light heavy weight this year instead of middleweight. So we could compete in the same class, your diet looks to be on point and I know from your photos of this past years shows your gonna come in ripped.

[DAVIDHARDY]

Yeah My offseason lasted about a full 6 months, I took my bodyfat the other day and it looks like when I diet down I should come in as a light heavy weight this year instead of middleweight. So we could compete in the same class, your diet looks to be on point and I know from your photos of this past years shows your gonna come in ripped.

Thats the plan, to be more ripped than last year. The light heavies is a tough class man, so we'll have our hands full. It seems like the heavies are too sloppy and the lights and mids are just too small, unless they're short guys.

[DAVIDHARDY]

Turns out I'm an idiot and jumped ahead of myself a day of the week for a few days, so yesterday was actually Tuesday's workout, not Wednesday lol.

0515- bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, tsp clo, formadrol
0930- 5.5oz chicken, 2c broc, tsp evoo, 3g fish oil
1220- 6oz london broil, 2tsp evoo, 3g fish oil, 2c broc
1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1635- 1710 train 2xbceaa during training
incline db press 65x6/6
hammer strength wide chest 410x6/5
decline barbell press 255x6/5
incline db flys 65x6/6
flat barbell press 255x4/4
1800- 2 eggs, 9 whites, 2tsp evoo, tbsp p husk(keto pancakes)
2030- 6oz london broil, 2tsp evoo, 2c broc, 3g fish oil, formadrol, t-911
2100- sleep, i-gh-1

I liked doing the bench presses last. I'm not a fan of this lift, but when I do it last with less weight, it doesn't make me cringe. I'm just afraid of tearing a pec or fucking up my shoulder if I do go too heavy. Doing them last keeps me away from wanting to go up to 295-315.