A few photos from the NPC Tri-State Open Championships (NQ) in Erie, PA on 9/11. I'll post some rear photos once i get them from the photographer.

Scott Fanti also competed in this contest and overwhelmed the bantam/lightweight class!

http://pg.photos.yahoo.com/ph/dmcsurgeon/detail?.dir=c219&.dnm=af59.jpg

Great Pics, congrats man your conditioning is incredible.

Fitdoc...Outstanding! Amazing conditioning, great muscularity. There's an example of a top notch physique.

D

Excellent conditioning - great job DeWayde! The sweep, separation and detail in your quads is especially impressive.

Do you have that level of detail year round or is that something that comes in for you only in the final weeks or days of a contest prep period? My quads are one of the last areas to show detail and so I'm always curious about what others experience in this area.

Fitdoc,You always look hard and ripped great job,also thanks for the props if I knew how to post pictures I would.Maybe I will see you in West Virginia Saturday as this will be my last show of the year.

Awesome, awesome, awesome!!! You really demostrate a LOT for the natural athlete, doc! Thanks for sharing your expertise and willingness to "walk the walk" rather than just preach it.

Most impressive, Fitdoc. You represent natural bodybuilding to its fullest. Continued success!

Thank you very much everyone. I appreciate the feedback!

quote:

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Originally posted by VA MadDog:
Do you have that level of detail year round or is that something that comes in for you only in the final weeks or days of a contest prep period? My quads are one of the last areas to show detail and so I'm always curious about what others experience in this area.

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Regarding lower body detail, i'm peculiar in that my glutes show striations weeks ahead of my quad separation In any event, this year starting about 8 weeks out, glute striations were becoming evident and about 6 weeks out or so, i began noticing separation in my quads. I've learned to place more emphasis on muscle separation than striation (Roger helped me realize the importance of that concept). Only in the final two weeks do striations become evident in my quads. Separation continues to progress from about 5-6 weeks out.

Offseason, i'm probably like everyone else who sits at 8-9% bf.

Wow.. you look outstanding and congratulations on another successful season! Your conditioning is unbelievable.. what an inspiration to natural athletes, and you are so knowledgeable and willing to share your wealth of experience! Thanks.. for being on the board!! (p.s. your striations have striations!)..

DeWayde - I just happened to run across your photos from a year ago at the team universe. You looked very good then, but you look much better in the recent show pics. You have made awsome progress this past year.

You may have been lighter weight wise, but your conditioning was much better and you looked both thicker and with better separation and detail. Great work!

FitDoc is an excellent example of how a natural bodybuilder can take things to the next level through solid planing, hard work and dedication to goal achievement.

Keep up the excellent work - and please keep sharing your thoughts with us as to the best approaches for making progress. You are obviously doing everything right!

Fit Doc, great photos. Your quad separation is awesome. Can you share some of your leg workouts that contribute to your separation in your quads. I've done every thing i thought possible to get separation but i don't get such detail. Any words of wisdom would be great.

Mike- thanks for the kind words. I'll keep updating everyone on how my offseason is progressing. As a matter of fact, i resume training today for the first time since 9/23. I'm incorporating several powerlifing exercises in my new training routine (see training section). Some of these include push press, Ahrens press, floor press, and glute-ham raise. I also purchased squatting shoes from:
http://www.titansupport.com/products/shoes/shoes.htm

Edwin- Thank you. My normal quad training routine is simple and straightforward. In my normal routine, quads, hams, and calves are trained on separate days. For quads, i do 8 or 9 working sets divided between 3 exercises. I always start with free-bar or smith machine front squats; i do not back squat. I use a front squat harness:
http://www.getstrength.com/frontsquatharness.htm

I do 4 sets of front squats with the heaviest weight i can manage for 4-6 reps (butt all the way down to calves). Next, i would do 2 sets of machine squats (4-6 reps), again, butt to calves. Finally, i would complete 2 sets of walking db lunges using heavy weight (typically 100 lb db). One set would consist of 8-10 steps per leg. I train quads once per week.

For cardio, i exclusively use my lifefitness x9i elliptical machine. When i do outdoor cardio, it's exclusively running hills or stadium stairs. All cardio is done in HIIT fashion for 20 min per session. My elliptical sessions are painful, agonizing sprint intervals at high resistance (level 18; max on machine is 20). I typically sprint for 7-15 seconds with rpm's from 90 to >100. I then "jog" for 113-105 seconds with rpm's from 45-55.

I take one week off from weight training after every 8 weeks in the gym. That's all i do.

Why no back squats doc? They have been a staple in my workouts for many years. Also could you explain the emphasis you put on muscle seperation?
thanks

DeWayde,

Great work man. I too can easily see the improvements. Ill be watching for the back shots.