[Gavin McCort]

Morning weight after a rest day/low carb day: 211.0lbs

Week 2 day 3 lower focused muscle rounds

Leg press 7 plates per side x24
leg extension 210lbs x24
lying hamstring curl 140lbs x24
abductor max stack + 10lbs plate x24
adductor max stack + 10lbs plate x24
machine calf raise 290lbs x24

pin loaded underhand high row 120lbs x24
high incline smith press 235lbs x23
face pulls max stack x24
back supported db curls 30lbs x24
rope extensions 72.5lbs x24

[Gavin McCort]

Week 2
day 2 upper load/lower pump

chest supported tbar rows
180lbs x7
135lbs x12

parallel grip lat pulldown
200lbs x8
160lbs x12

incline hammer strength chest press
160lbs x7.5
125lbs x12

pec deck
205lbs x10
185lbs x15

wide cable upright rows
87.5×10
80×12

rear delt swings
70×12
50×20

machine preacher curl
100×10
80×12

machine dips
145×10
125×15

cybex squat press
6+25 per side x22 x20
barbell lunges 70lbs x15 per leg
seated ham curl 160lbs x25

[Gavin McCort]

I can’t speak for Jordan, but I feel there’s substantial benefit for intra shakes aside just adding extra calories

increase BG and thus insulin from carbohydrate ingestion lowers training induced cortisol release and when combined with a protein source such as EAA or hydrolyzed whey, can create a large decrease in muscle protein breakdown.

[Gavin McCort]

18 months will be plenty for an awesome transformation. I start my next prep march 2021, so we’ll have around the same length improvement phase. Can’t wait to watch how you progress, Joe!

[Gavin McCort]

one more

[Gavin McCort]

Today’s session

Lower load/upper pump

frog squats(hack squat with a hip pad vs a back pad…I don’t like it but my gym got rid of our hack)
180lbs per side x9
145lbs per side x13

barbell RDL
405×9

barbell lunges
135lbs x13 per leg

reverse hyper
100lbs x10
80lbs x15

standing calf raise
210 x12 x10

chest supported db row
60’s x22
db hex press
50’s x21

pec deck
165×23
dante rows
40lbs x25

crucifix laterals
30lbs x25
standing cable crunch
80×25

reverse pec deck
180×22
leg lifts x20

back supported db curls
25’s x25
single arm db triceps extension
25 x22

stand dual cable curl
25×16 20×9

single arm cable extension
25×25

[Gavin McCort]

Morning weight: 211lbs
Holding around 9-10lbs consistently, above stage weight. From here it’ll be slower calorie increases while I let my strength and hunger hormones catch up. Ghrelin is very high at night and snacking temptations are high, so fluid intake has been very important to keep hunger subdued.
Sleep is great, averaging around 7-8hrs of sleep, waking up maybe once to urinate. Training was fantastic last week and Today is another lower load with upper pump session. Will post that and morning progress pics this evening.

Currently have 2 weeks left of my supervised practice as a Dietetics Intern. Planning to take the Registered Dietitians Exam in about 8 weeks.

[Gavin McCort]

Last training session of the week

upper focus muscle rounds

pin loaded hammer high row
100lbs x24 per side
pin loaded hammer underhand high row with an overhand grip(dante trudel style)
100lbs x24 per side
underhand cable row
140lbs x24
seated cable pull in
160lbs x24

pin loaded hammer incline chest press
105lbs x23
pec deck
190lbs x24

rear facing plate loaded hammer shoulder press
95lbs x16 70×9
dumbell side laterals 40lbs x24

single arm machine curl
50lbs x24 per side
single arm machine triceps extension
50×24 per arm

pin loaded leg press
300×24
pine loaded leg press calf raise
270×24

here’s some pics post workout sitting at arounnd 207lbs after yesterdays rest day

[Gavin McCort]

I had a 12wk binge cycle in my 2015 prep. I found the best way for me to avoid binges is to keep food semi bland until my hunger hormones regulate. Then I introduce those foods one at a time. Bagels and pb are trigger foods for now. So I’m keeping them out.

[Gavin McCort]

Neither of my main gyms have the plate loaded one which i prefer imensely because you arent starting IN THE HOLE. I’m mostly using what I can progress on until I move back to Alabama in 5 weeks where my gym options are much better

Well, finally weighed myself.

After saturday/sunday shinanigans as well as having 2 night time binges on tuesday and wednesday nights that showed me trigger foods i need to remove for now, I’m 210.6lbs. Bear in mind this is 9lbs heavier than the morning of my show 6 days prior.

[Gavin McCort]

pin loaded v-squat 250×23
single leg extension 100×23
kneeling ham curl 120×24
abductor/adductor max stack on both x24

close grip lat pull down 180×24
flat plate loaded chest press 115 per side x16 95×8
cable shoulder press 110×24
plate loaded unilateral machine preacher curl 45×24

[Gavin McCort]

had to switch some foods around. before had bagels post training and peanut butter on rest days. Those have been deemed trigger foods in the period in time. So they have been replaced with baby rice cereal and honey post training and avocado oil on rest days

Currently this is my eating

Training days

meal 1 4 whole eggs, 1 cup egg whites, 125g total of mushrooms, bell pepper and onion
meal 2 250g salad mix, 200g cooked chicken, 40g avocado oil dressing
meal 3 225g pork ribeye chops 250g steamed green beans(pre training)
Intra 25c from morphogen nutrition hexagen, 50c from karbolyn, 20g EAA, 20g hydrowhey
post workout 115g baby rice cereal 25g honey, 50p from dymatize iso-100
meal 5 325g cooked white rice 200g cooked chicken
300p 350c 70f

Rest days
meal 1 4 whole eggs, 1 cup egg whites, 125g total of mushrooms, bell pepper and onion
meal 2 250g salad mix, 200g cooked chicken, 40g avocado oil dressing
Meal 3 225g pork ribeye chops 250g steamed green beans 15g avocado oil
meal 4 70p from dymatize iso-100 mixed with 30g powdered peanut butter and 30g avocado oil
meal 5 250g salad mix 200g cooked chicken breast 4 whole eggs scrambled on the side
300p 50c 125f

Training lower focused muscle rounds later
v-squat
single leg extension
kneeling ham curl
abductor/adductor
leg press calf raise

close grip lat pull down
machine chest press
cable shoulder press
machine triceps extension
plate loaded unilateral machine preacher curl

[Gavin McCort]

Thanks Kevin! It’s me keeping myself accountable and seeking redemption next time. It was my first show since 2015 and tbh I dropped the ball big time, but it was my first time coaching myself. And while I am a prep coach, it doesn’t always translate well to yourself.

Today

got in 30 mins of walking today. Worked out patient at the hospital today, so steps were minimal. Ended up getting another 30 mins of walking after work to keep activity up. Today is a rest day.

Bumped up calories on rest days to

2650 kcal
300p
50c
125f

And here’s some comparison pics from start of prep at 225lbs back in march to August 3, weighed in at 194lbs and after loading too hard was 201.6 the morning of Pre judging

[Gavin McCort]

Workout #2 Upper load/lower pump

chest supported smith row
225×9
185×12

plate loaded hammer strength pulldown
135×8
115×12

flat hammer chest press
115×8
90×10.5

seated cable fly
90×10
70×12

plate loaded hammer strength shoulder press
135×10
125×12

dumbell side lateral
50×10
40×15

tri-set
machine leg press 160×20
leg extension 135×20
lying hamstring curl 125×20

machine leg press calf raise
250 2×20

did 30 mins cardio this morning

Haven’t weighed myself since before prejudging where I was 201.6lbs
I’ll weigh myself tomorrow and will update my macros as I’m going to maintenance calories tomorrow and thursday and hanging tight there for a week or 2 to see how my body adjusts.

[Gavin McCort]

I was a big fan of dhb in my last blast. kept me fuller and better pumps than EQ. PIP is hit or miss, but overall I like it. Cruising on 250 Test 150 DHB and love it