2023 TeddyBear Log

[TeddyBear]

I’ll get back to contributing what *I* can; my own log. Limited in contribution as it may be.

Current Stats:
31, 5’10, 208lbs, probably 17-18%bf

Goals for 2023: build foundation, maintain routine, hypertrophy, dial in diet. Once foundation is built, seek and follow coach to go on stage and get last place (but show up).

12/23/22
Leg Day

Hack Squat Machine
10x90 in plates, 10x140, 10x180, 3x10x225

Leg Press:
10x180 in plates, 10x360, 10x450, 2x10x540

RDL Cable:
3x10x140

Glute Drive:
3x10x270

Hamstring Curls:
4x10x90

Quad Extensions:
4x10x80

Calve Raises:
5x10x110

Treadmill:
15 elevation, 3mph, 15 minutes

Food:
() 1 banana, 1 plate of Mom’s eggplant parmigiana, water

Later today: protein and dinner is TBD

Gear:
200mg test a week

 

[TeddyBear]

I’m gonna have to strategize what my meals will look like, I have some BF%s to lose.

I also need to come to terms with where I’m at physique wise, given all the contributing factors. My age, gear use, diet, routine, schedule, discipline, genetics, starting point, etc. Be realistic about my goals, how tough it will be, how tough I’m willing to be, how long it will take.

Taking inventory. Trying to balance the pragmatism without falling into pessimism.

It’s time to get serious about getting into shape. I’m cruising, no additional sauce needed but consistency right now: organs prob appreciate the break.

Carve up that BF, I have a base, in here somewhere. I’ve added some size this year.

If I carved off some BF and shaved down the fur, I probably would be on the route towards a physique competition. Long way to go, but I am steeling myself outloud to go for it.

 

[dk8594]

I am following. Go get it! 2023 is the year.

 

[TeddyBear]

Family, friends, food. It’s the holidays.

So while I’m not out at the gym, which has limited hours anyways, I’m instead beginning to make my plans. I’ve communicated my goals and the renewed emphasis on intentional strategic eating with my loved ones and a few friends. Largely the response has been “go for it!”

It’s not like they were surprised, unsupportive, or already undermining my goals.

Christmas Eve was drinks out on the town with large late night dinner. Instead, I had some pasta with shrimp I prepared at home using simply oil, salt, pepper, red pepper and lemon.

Christmas was Italian food. Naturally I partook, but rather than three or four plates just had one large one.

Today, rather than leftovers or takeout, I am having some teriyaki chicken and rice.

I’ve also started practicing vacuums as those can help tighten up under breath and help with posing fairly immediately. As with the last time I tried practicing them: I suck. But also, as with last time, already within three days I am seeing a gradual improvement. Within a few weeks it should be improved with a steeper curve thereafter.

Soon, I’ll be back at it.

 

[bullzelle]

Following. Props on starting the 2023 journal in 2022. Get themat extra work in

 

[Yano]

Fuck yeah Tedward , git you some !

 

[TeddyBear]

12/28/22
BW: 204

Shoulders Day
Little buddy wanted to workout, so it was a long chill workout session with them. Then I hit a little more intensity on my own after.

Seated Shoulder Press:
3x10x185

Incline Smith Press:
4x10x225

Shoulder Lateral Raises:
4x15x25

Cable Flies:
3x10x50 decline, 3x10x40 middle, 3x10x40 incline

Rope Front Delt Raises:
4x10x40

Barbell Shrugs:
3x15x225

 

[TeddyBear]

12/29/22
BW: 202

Leg Day
Standing Calve Raises:
5x15x180

RDL Barbell:
4x10x185 started to really feel towards end, never really done before

Glute Bridge Machine:
10x135, 10x225, 3x10x285

Hamstring Curls:
4x10x70

Quad Extensions:
4x10x80

Single Leg Press:
3x10x135

Hanging Leg Raises
3x10

Treadmill:
10mins (soles of feet were sore), 3mph, 15 elevation

Dry Sauna:
10 mins, Im a baby, the sauna is hard to breath in. Makes my nostrils burn bad.

Food so Far:
2 eggs, 2 bacon, 1 bagel

2 rice cakes, 1 banana, 2 spoonfuls of natural PB

4 scoops of whey

Dinner: 1.5 cups of rice, 1 lb beef, 3 cups steamed veggies

 

[BigBaldBeardGuy]

Did you design the program yourself?

 

[TeddyBear]

Seeking Input:

1. Would I be better off hiring a coach now to jumpstart the year in the right direction, or after I’ve been better about managing my food and gotten leaner by myself?

2. If I do hire a coach, how much per month (I know longer term is often discounted) is usually reasonable? My ideal coach would be fairly accessible for questions, would critique nutrition, supplements, routines, and then as the time comes in about a year: help with competition prep.

 

[PZT]

Seeking Input:

1. Would I be better off hiring a coach now to jumpstart the year in the right direction, or after I’ve been better about managing my food and gotten leaner by myself?

2. If I do hire a coach, how much per month (I know longer term is often discounted) is usually reasonable? My ideal coach would be fairly accessible for questions, would critique nutrition, supplements, routines, and then as the time comes in about a year: help with competition prep.

Number 1 into Number 2, 16-20 weeks prior to competition date. Depending on financials.

 

[TeddyBear]

Number 1 into Number 2, 16-20 weeks prior to competition date. Depending on financials.

I’m sorry, this doesn’t make sense to me.

Are you saying “don’t get a coach until 20 weeks out?” Or are you saying: don’t pay for a coach until it’s within in your budget?

 

[Send0]

Hire a coach to help keep yourself accountable to manage your food better, and get yourself leaner. You've admitted several times in the past in not strictly adhering to a diet.

Keep paying that coach from now until you are ready to step on stage.

 

[bullzelle]

I am available to hire to text you to stop being a fat bitch, along with a good morning beautiful text, every day. I'm a lot cheaper then a coach too

 

[lifter6973]

I am available to hire to text you to stop being a fat bitch, along with a good morning beautiful text, every day. I'm a lot cheaper then a coach too

Bad post bro. Are you super angry and destined for a hospice in the next five years too? We already have someone filling that role here.

*than

 

[TeddyBear]

Made some arrangements, someone I trust as a coach. They know their stuff, look sick, and consistently act with class.

It doesn’t matter if it’s actually a good deal because it seems like one to me. Gonna take a few days to get a plan started but I’m feeling that mixture of anxiety and optimism.

I really do believe success or failure will 100% be on my end, not theirs, which is why I think I chose correctly.

 

[TeddyBear]

12/30/22
BW: 202

Back Day
Low Cable Row:
4x10x90

Reverse Cable Flies
3x10x40

Bent Over BB Rows:
5x10x185

Cable PullOvers:
5x10x120

Rope Facepulls:
3x10x50

Cable Pulldowns:
3x10x160

Treadmill:
15 minutes, 15 elevation, 2.5 mph

Then power went out at gym, fun actualky

Another 15 minutes, 15 elevation, 2.5 mph

 

[Thebiggestdumbass]

That’s a lot of volume, are you taking it all to failure?

 

[TeddyBear]

That’s a lot of volume, are you taking it all to failure?

The BB Rows and Pullovers were strenuous. The others, no.

I’m also enjoying myself, had a lot of time and energy. It’s an outlet and exercise; I’m aware today was likely just some calorie burning. On vacation with a lot of time on my hands the next two weeks. Savoring the empty gym before the 1st.

 

[Thebiggestdumbass]

The BB Rows and Pullovers were strenuous. The others, no.

I’m also enjoying myself, had a lot of time and energy. It’s an outlet and exercise; I’m aware today was likely just some calorie burning. On vacation with a lot of time on my hands the next two weeks. Savoring the empty gym before the 1st.

I get the outlet part, if I’m trying to blow some steam with volume I do rest pause sets since they’re more effective than adding volume. Just a suggestion though