View Full Version : My Road to the ABA Arizona Copper Classic
Hey guys I am currently 8 weeks out from my first bodybuilding competition and this will serve as my training/diet log. Just a little background on me my name is Matt, I am a full time student and I work at a gym part time. I started dieting 13 weeks out going low carb, around 100g, and I felt tired, sluggish, and cranky all the time so at about 10 weeks out I decided to switch over to a ketogenic diet. Since then I have felt great! After two weeks of ketosis I had my first cheat meal last night, medium pizza and some frozen yogurt! It was pretty good but it wasnt as satisfying as I thought it would be...Anyways this is my diet that I have been using for the last two weeks and I will continue to use it for the next eight weeks...
Meal 1 -40g whey 2 tbs natty pb
meal 2 -4 whole eggs 5 egg whites
meal 3 -5 oz chicken 2 cups spinach 1/3cup almonds
meal4- 40g whey 2 tbs natty pb
meal5- 6oz eye round steak 2 cups spinach 1 tbs mac nut oil
meal 5 -40g whey 2 tbs natty pb
I just bought about 3 lbs of tilapia and will begin adding it to my diet...probably in place of one of my shake meals...
As for training I follow a 5 day split:
Day 1- Chest & Abs
Day 2- Back
Day 3- Shoulders & Hamstrings
Day 4- Bi's & Tri's
Day 5- Quads & Calves
I take two rest days a week whenever I feel like my body needs one...sometimes I go two, three, or four days in a row..
So today after work I will train my Back and I will post afterwards...Any critiques, comments, and/or questions are welcome.
brandona
01-21-08, 1:23 pm
subbed up bro, looking for some big shit poppin in here....good luck and keep hitting it hard...
-B
subbed up bro, looking for some big shit poppin in here....good luck and keep hitting it hard...
-B
Thanks for the support B...It means alot...I wont let you down
Just a few things I forgot to put in my first post...Dec 15 I started dieting at 170 lbs and 5 weeks later I am waking up at 164...6lbs in five weeks..taking it nice and slow. Also for training I will be hitting as heavy as I can working in a rep range of 6-10. I do however have a small tear in labrum of my left shoulder...It is a bitch and has limited my chest day excercises severely...It doesnt bother me as long as I train smart, which I am, and I plan on getting surgery after the competition...
Alright this is how my day went so far:
0745
- Woke up and took Animal Cuts and a glass of water
0800
-Hit the gym for 40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1200
- 4 whole eggs 5 egg whites
-2 unliver
1430
- 5 oz chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
1730
- 40g whey, 2tbs natty PB
- 2 unilver
1800
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
1830-
Training
Pullups 15, 12, 10, 10
Deadlifts 10, 8, 8, 6
Bent Over Rows 10, 8, 8, 8
Reverse Grip Lat Pulldowns 10, 8, 8
Individual DB Row (self supported) 10, 8, 8 Each side
Standing Pullovers 10, 10, 8
Cardio 40 mins
Animal Cuts
1 serving EAA Stack while walking
2030
- 6oz Eye Round, 2 cups spinach, 1 tbs Olive Oil
- 2.5g Creatine Ethyl Ester, 1 serving sugar free Metamucil, 2000mg glucosamine, 1500mg MSM
2230 (Havent had yet)
- 40g whey 2 tbs natty PB
- Fish Oil, Evening Primrose Oil, 3mg Melatonin
Today I had a great workout...the pump was awesome...after 5 weeks of dieting all I can say is thank God for natty pb and Diet Dr. Pepper! Lol these things help me get through the day...
Okay because I have been so busy with school starting again I have been training for the past four days straight...so tonight was my "off day"...so no weights but I still did an hour of cardio...
Alright this is how my day went so far:
0800- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 30 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1100
- 6oz Eye Round, 2 cups spinach, 1 tbs Olive Oil
-2 unliver, Fish Oil, Evening Primrose Oil,
1300
- 4 whole eggs, 5 eggs whites
- 2 unilver
1500
-Hit the gym for 30 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- Animal Cuts before
-1 serving of EAA Stack while walking
1600- 40g whey, 2tbs natty PB
- 2 unilver
1830
-8oz tilapia, 2 cups spinach, 1/3 cup almonds
- 2000mg glucosamine, 1500mg MSM
2100
-40g whey, 2tbs natty PB
- 2 uniliver
Mr. Dead
01-23-08, 1:42 pm
Subbed!
Subbed!
Thanks for the support bro!
No work or school wednesdays so I slept in an extra hour
Alright this is how my day went so far:
0900- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
1000
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1200
- 8 oz Tilapia, 2 cups spinach, 1/3 cup almonds
-2 unliver, Fish Oil, Evening Primrose Oil
1400
- 4 whole eggs, 5 eggs whites
- 2 unilver, 1 serving sugar free Metamucil
1600- 6 oz eye round, 2 cups spinach, 1 tbs olive oil
- 2 unilver, 1.2mg Fish Oil, 1.3mg Evening Primrose Oil
1630
2.5 Creatine Ethyl Ester, 7g Essential Amino Acids
1700
Training
Seated Leg Curl: 2 warmup sets of 15, 3 working sets of 10, 8, 6
Leg Press (feet at top of platform): 1 warmup set of 15, 3 working sets of 10, 8, 8
DB SLDL: 10, 10, 8 (Ascending Weight)
Seated Laterals: 1 warmup set of 15, 4 working sets of 12, 10, 6, 4; dropset 5; dropset 6
Rear Laterals: 12, 12, 10, 10
Frontal Raises: 10, 10, 10
Cable Side Laterals (one arm at a time): 3x10
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
Animal Cuts
1 serving of EAA Stack while walking
1900
-40g whey 2 tbs natty PB
- 2 unliver, 2.5g Creatine Ethyl Ester, 2000mg glucosamine, 1500mg MSM, 1 serving sugar free Metamucil
2100
-8 oz Tilapia, 1/3 cup almonds (Havent Had Yet)
- 2 uniliver, 3 mg melatonin
Practiced my mandatory poses today after my workout...20 second hold for each pose...let me tell you that shit is no joke it is tiring...definately gonna have to build my stamina up...
I think that G might be on to something here...for these last 7 weeks Im gonna be adding more EAAs throughout the day...Obviously I wont be taking in as much as G, I believe he does 35-40g daily, so all in all Ill be around 25g of Essential Amino Acids...Im hoping this will increase my recovery, endurance, and help me retain my muscle mass these last two months of dieting...
What weight you plannin' on competing at?
What weight you plannin' on competing at?
If all goes according to what I planned I will be 157...the competition doesnt have weight classes tho, the classes go by height
If all goes according to what I planned I will be 157...the competition doesnt have weight classes tho, the classes go by height
Oh, that's cool.... but there arn't any weight classes at all?
Oh, that's cool.... but there arn't any weight classes at all?
Nope the classes are under 5'7, 5'7 -5'9, 5'9 -5'11, over 5'11
Nope the classes are under 5'7, 5'7 -5'9, 5'9 -5'11, over 5'11
Couldn't that make the classes somewhat skewed in ways? Never heard of that before
Couldn't that make the classes somewhat skewed in ways? Never heard of that before
Yeah I know right? theoretically I could be facing someone 200 lbs lol...
Yeah I know right? theoretically I could be facing someone 200 lbs lol...
that's nuts.... Good luck though bra, stick with it
that's nuts.... Good luck though bra, stick with it
Will do bro...Thanks for the support
Alright this is how my day went so far:
0745- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1100
- 6 oz eye round, 2 cups spinach, 1 tbs olive oil
-2 unliver, Fish Oil, Evening Primrose Oil
1300
- 4 whole eggs, 5 eggs whites
- 2 unilver, 1 serving sugar free Metamucil
1600
- 8oz Tilapia, 2 cups spinach, 1/3 cup almonds
- 2 unilver, 1.2mg Fish Oil, 1.3mg Evening Primrose Oil
1900
-8oz Tilapia, 2 cups spinach, 1/3 cup almonds
- 2 uniliver
1930
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
2000
Training
Rope Pushdown: 1 warmup set of 15, 3 working sets of 12-10. With 20 second hold at end of sets
SkullCrushers: 4 sets 12, 10, 8, 8
Seated Overhead Extensions: 4 x8
Double Arm Kickbacks: 12, 10, 8
Bar Curls: 1 warmup set of 15, 3 working sets of 12, 10, 6. With slow negatives
Preacher Curls: 4 working sets 10, 8, 8, 8. With 10 second negative at end of sets
Seated Alt DB Curls: 3x10
Reverse Curls ss Wrist Extensions/Curls 4x10
Practiced mandatory poses for 1 round of 20 second holds
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
Animal Cuts
1 serving of EAA Stack while walking
2200
-40g whey 2 tbs natty PB
-2.5g Creatine Ethyl Ester, 2000mg glucosamine, 1500mg MSM
Total EAA Consumption: 25g
Had a great workout even though Im not used to working out that late...knees been bother me on the treadmill (old baseball injury) Im getting it checked out with my shoulder soon so I know what I need to fix after the competition...In the meantime I will continue to ice, ice, and ICE!
Alright this is how my day went so far:
0915- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
1030- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 2000mg glucosamine, 1500mg MSM
1230
- 4 whole eggs, 5 egg whites
-2 unliver, Fish Oil, Evening Primrose Oil
1430
- 6 oz eye round, 2 cups spinach, 1 tbs olive oil
--2 unliver, Fish Oil, Evening Primrose Oil
1700
- 6 oz eye round, 2 cups spinach, 1/3 cup almonds
- 2 unilver, 1.2mg Fish Oil, 1.3mg Evening Primrose Oil
1730
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
1800
Training
Leg Extensions: 2 warmup sets of 15, 3 working sets of 10, 8, 6 dropset 10
Power Squat: 3 working sets of 12, 10, 8
DB Lunges: 3x8
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
Animal Cuts
1 serving of EAA Stack while walking
2000
-40g whey 2 tbs natty PB
- 2.5g Creatine Ethyl Ester, 2000mg glucosamine, 1500mg MSM
2300
- 8oz Tilapia, 2 cups spinach, 1/3 cup almonds (Havent had yet)
-2 unilver
Total EAA Consumption: 25g
You can't worry about the other guys, how much they lift, who they are working with, how many times they competed...just do the best YOU can do..if you don't cheat on your diet, always give 110% in the gym, do all of your cardio, live a balnce life, you are already a winner!
Any help you need, we all got your back 100%
Strive to be the best you can!
You can't worry about the other guys, how much they lift, who they are working with, how many times they competed...just do the best YOU can do..if you don't cheat on your diet, always give 110% in the gym, do all of your cardio, live a balnce life, you are already a winner!
Any help you need, we all got your back 100%
Strive to be the best you can!
Thanks for checking in on my journey Big Ant...Your are definately one of my biggest inspirations...and yes I will give all I can with no regard to what anyone else is doin...I plan on bringin my best to the stage so there is no way I can lose...again thanks for checkin in.
Mr. Dead
01-26-08, 6:27 pm
I have to agree with BigAnt, 110%. Do your best, and you'll rock it!
Sorry I didnt post over the weekend...just too damn busy with school and work...anyways so the weekend went great and I got all my meals in along with my cardio. On Sunday I had my last cheat meal...still trying to recover lol...
Alright this is how my day went so far:
0800
- Woke up and took Animal Cuts and a glass of water
0815-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0930
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1130
- 4 whole eggs 5 egg whites
-2 unliver
1330
- 5 oz chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
1530
- 40g whey, 2tbs natty PB
- 2 unilver, fish oil, evening primrose oil
1730
- 6oz Tilapia, 2 cups spinach, 2 tbs olive oil
- 2 unilver, fish oil, evening primrose oil
1830
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
1900-
Training
Close Grip Pullups 15, 12, 10, 10
Rack Deadlifts 10, 8, 6, 6
Bent Over Rows 10, 6, 6, 6
Negative Pullups (down in 5 seconds) ssIndividual DB Row (self supported) 10, 8, 8 Each side
Standing Pullovers 10, 10, 8
Cardio 40 mins
Animal Cuts
1 serving EAA Stack while walking
2100
- 40g whey 2 tbs natty PB
- Fish Oil, Evening Primrose Oil, 3mg Melatonin, 2000mg glucosamine, 1500mg MSM
I have to agree with BigAnt, 110%. Do your best, and you'll rock it!
Thanks bro I plan on it!
Off day today just did cardio in the morning and a little more before I went in to work.
Alright this is how my day went so far:
0730- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1100
- 4 whole eggs, 5 eggs whites
-2 unliver
1300
- 5 oz chicken. 2 cups spinach, 2 tbs olive oil
- 2 unilver, fish oil evening primrose oil
1500
-Hit the gym for 20 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- Animal Cuts before
-2.5g creatine ethyl ester, 7g Essential Amino Acids
1600- 6oz Tilapia, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
1900
- 40g whey 2 tbs natty PB
2100
-8oz tilapia, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
2200
- 1 serving EAA Stack, 2000mg glucosamine, 1500mg MSM
EAA Intake: 25g
Mr. Dead
01-30-08, 12:21 pm
Diet and supps are looking solid!
Diet and supps are looking solid!
Thanks bro...Dieting on no carbs is actually a lot easier than I thought it would be...the fats are keeping me pretty full all day...
Mr. Dead
01-30-08, 12:50 pm
I had a little trouble the first couple of days, but it was because I was obsessing over it. *L* After awhile you really do get used to it. Keep up the killer job!
I had a little trouble the first couple of days, but it was because I was obsessing over it. *L* After awhile you really do get used to it. Keep up the killer job!
I will bro...thanks for the support
This is how my day went so far:
0830- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
1000
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1200
-4 whole eggs 5 egg whites
-2 unliver
1430
- 5 oz chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, 1 serving sugar free Metamucil, fish oil, evening primrose oil
1530
2.5 Creatine Ethyl Ester, 7g Essential Amino Acids
1600
Training
Seated Leg Curl: 2 warmup sets of 15, 3 working sets of 10, 8, 6, dropset 10
Leg Press (feet at top of platform): 1 warmup set of 15, 5 working sets of 12, 10, 8, 8, 6
Stiff Legged Deads: 10, 8, 6 (Ascending Weight)
Kneeling Leg Curls: 3x10-8 Each side No Rest
Giant Set 4 sets
Seated Laterals x 10
Frontal Raises x 10 each side
Bent Over Laterals x 10
Shrugs x 10
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
Animal Cuts
1 serving of EAA Stack while walking
1800
-40g whey 2 tbs natty PB
2000
-5 oz Chicken, 2 cups spinach, 1 Tbs Walnut Oil (Havent Had Yet)
- 2 uniliver, fish oil, evening primrose oil
2200
-6oz Tilapia, 1/3 cup almonds (Havent Had Yet)
-2 unilver, fish oil, evening primrose oil
Total EAA Consumption: 25g
Made a couple of changes to my diet...Decided to cut out my red meat and stick to tilapia, chicken, and eggs for my whole meals...I also bought some Goat Whey and it kicks ass! The taste is great and I dont get any bloat like I usually do from my whey concentrate...and lastly I changed out my olive oil for some walnut oil...still waiting for my macadamia nut oil I ordered a week ago apparently its on backorder...Good day so far though my abs are starting to come in slowly but surely and my vascularity has increased a lot the past couple of weeks...
Alright this is how my day went so far:
0745- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1100
- 6 oz eye round, 2 cups spinach, 1 tbs olive oil
-2 unliver, Fish Oil, Evening Primrose Oil
1300
- 4 whole eggs, 5 eggs whites
- 2 unilver, 1 serving sugar free Metamucil
1600
- 8oz Tilapia, 2 cups spinach, 1/3 cup almonds
- 2 unilver, 1.2mg Fish Oil, 1.3mg Evening Primrose Oil
1900
-8oz Tilapia, 2 cups spinach, 1/3 cup almonds
- 2 uniliver
2030
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
2100
Training
Giant Set 4x10
Rope Pushdown
SkullCrushers
Seated Overhead Extensions:
Double Arm Kickbacks
Giant Set 4x10
Bar Curls
Preacher Curls
Seated Alt DB Curls
Rope Hammer Curls
Reverse Curls ss Wrist Extensions/Curls 4x10
Practiced mandatory poses for 1 round of 20 second holds
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
Animal Cuts
1 serving of EAA Stack while walking
2300
-40g whey 2 tbs natty PB
-2.5g Creatine Ethyl Ester, 2000mg glucosamine, 1500mg MSM
Total EAA Consumption: 25g
Been incorporating giant sets and Im loving the pump im getting...another week of this and Ill go back to straight sets
--------------------------------------------------------------------------------
Alright this is how my day went so far:
0800-
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack, 5g BCAAs while walking
0900- 5oz chicken, 2 cups spinach, 1/3 cup almonds, cashews, macadamia nuts
- Animal Pak, Fish Oil, Evening Primrose Oil, 2000mg glucosamine, 1500mg MSM
1100
- 6 oz Tilapia, 2 cups spinach, 1/3 cup almonds, cashews, macadamia nuts
-2 unliver, Fish Oil, Evening Primrose Oil
1330
- 40g whey, 1 tbs Walnut Oil
1630
- 4 whole eggs 5 egg whites
- 2 unilver
1730
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
1800
Training
Leg Extensions: 2 warmup sets of 15, 3 working sets of 10, 8, 6 dropset 10
Power Squat: 4 working sets of 12, 10, 10, 10
Tri Set
Front Squats 3 x 6
Walking Lunges 3 x 8-6 each side
Leg to Leg Extensions 3 x 10 each side
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
1 serving of EAA Stack, 5g BCAAs while walking
2000
-40g whey 2 tbs natty PB
- 2.5g Creatine Ethyl Ester, 2000mg glucosamine, 1500mg MSM, 500mg Vitamin C
2200
- 5 oz Chicken, 1/3 cup cup almonds, cashews, macadamia nuts (Havent had yet)
-2 unilver, 1.2g Fish Oil, 1.3g Evening Primrose Oil
Total EAA Consumption: 25g
Practiced my mandatories for 20 second holds...Other than that just a normal day...Its Friday so be safe out there tonight guys...
Wow had a great weekend watching the Giants win!!!
Alright this is how my day went so far:
0900
- Woke up and took Animal Cuts and a glass of water
Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
1030
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1230
- 4 whole eggs 5 egg whites
-2 unliver
1430
- 5 oz chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
1630
- 5 oz chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
1730
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
1800-
Training
Wide Grip Pullups 4x10
Deadlifts 10, 10, 8, 8
Bent Over Rows 10, 8, 6, 6
Close Grip Pullups 15, 12, 10, 10
Reverse Grip Pulldowns 10, 8, 8, 6 dropset 8
ss
Standing Pullovers 10, 10, 10, 8 dropset 10
Cardio 40 mins
Animal Cuts
1 serving EAA Stack while walking
2030
- 40g whey 2 tbs natty PB
2130
-5oz chicken, 1/3 cup almonds
Fish Oil, Evening Primrose Oil, 3mg Melatonin, 2000mg glucosamine, 1500mg MSM
Had a great workout the pump was awesome...lats are on fire!
Mr. Dead
02-05-08, 10:52 am
On holding the poses, try and get the time limit up as high as you can. Some judges will keep you up there forever, and being able to hold that pose without shaking or re-adjusting can make a huge difference in the judges eyes.
On holding the poses, try and get the time limit up as high as you can. Some judges will keep you up there forever, and being able to hold that pose without shaking or re-adjusting can make a huge difference in the judges eyes.
Thanks for the tip bro...Yeah Im planning on holding poses for up to a minute...Ive been practicing about 4-5 days a week
Off day yesterday just did cardio in the morning and a little more before I went in to work.
Alright this is how my day went so far:
0730- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900
- 40g whey 1 tbs Walnut Oil
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1100
- 4 whole eggs, 5 eggs whites
-2 unliver
1300
- 5 oz chicken. 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil evening primrose oil
1500
-Hit the gym for 40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- Animal Cuts before
-2.5g creatine ethyl ester, 7g Essential Amino Acids
1600- 40g Whey 2 tbs PB
1900
- 5oz Chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
2100
-40g Whey 2 tbs PB
2200
- 1 serving EAA Stack, 2000mg glucosamine, 1500mg MSM
EAA Intake: 25g
That was it for yesterday...Tonight is shoulders and hammies so Ill be sure to post after
This is how my day went so far:
0830- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
1050
- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1250
-4 whole eggs 5 egg whites
-2 unliver
1450
- 5 oz chicken, 2 cups spinach, 1/3 cup almonds
- 2 unilver, fish oil, evening primrose oil
1530
5g Creatine Ethyl Ester, 7g Essential Amino Acids
1600
Training
-Seated Leg Curl: 1 warmup sets of 15, 4 working sets of 10, 8, 6, dropset 10
-Leg Press (feet at top of platform): 1 warmup set of 15, 5 working sets of 12, 10, 8, 8, 6
added a 20 rep widowmaker to my last set...almost puked
Stiff Legged Deads: 10, 8, 8 (Ascending Weight)
ss
Seated Leg Curls (One leg at a time) : 3x10-8 Each side
Standing laterals Laterals 4 x 10 with a 30 second hold 10 inches from quadsafter each last rep
Triset
Frontal Raises 3x 10 each side
Bent Over Laterals 3x 10
Shrugs 3x 10
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
Animal Cuts
1 serving of EAA Stack while walking
1800
-40g Whey 2 tbs natty PB
2000
-5 oz Chicken, 2 cups spinach, 1/3 cup almonds
- 2 uniliver, fish oil, evening primrose oil
2200
-40g whey 1 tbs Walnut Oil (Havent Had Yet)
-2 unilver, 3mg melatonin
Total EAA Consumption: 25g
This is my entry for yesterday...Tonight I have Quads and Calves so I will post afterwards
Alright this is how my day went so far:
0745- Woke up and took Animal Cuts and a glass of water
-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
0900- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1100
- 5 oz Chicken, 2 cups spinach, 1/3 cup almonds
-2 unliver, Fish Oil, Evening Primrose Oil
1300
- 4 whole eggs, 5 eggs whites
- 2 unilver, 1 serving sugar free Metamucil
1600
- 40g Whey 1 Tbs Walnut Oil
- 2 unilver, 1.2mg Fish Oil, 1.3mg Evening Primrose Oil
1900
-5 oz Chicken, 2 cups spinach, 1/3 cup almonds
- 2 uniliver
2030
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids
2100
Training
Rope Pushdown 4x12-10
Double arm kickbacks 3x10
ss
Seated Overhead Extensions: 3x8
Reverse Pushdowns 4x12
Bar Curls
Reverse Preacher Curls 4x12-8
ss
Incline Alt DB Curls 4x10
Standing DB Curls 3x10
Reverse Curls ss Wrist Extensions/Curls 4x10
Practiced mandatory poses for 1 round of 20 second holds
40 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
1 serving of EAA Stack while walking
2300
-40g whey 2 tbs natty PB
-2.5g Creatine Ethyl Ester, 2000mg glucosamine, 1500mg MSM
Total EAA Consumption: 25g
bigbull52
02-08-08, 1:09 pm
Training looks great man.... Keep up the good work.... it will be here before you know it!!!!
Mr. Dead
02-08-08, 1:12 pm
How far out are ya, till your show?
Training looks great man.... Keep up the good work.... it will be here before you know it!!!!
Thanks a lot bro...Yeah I know I cant believe its almost here.
How far out are ya, till your show?
Hey bro hows the training going?...This Saturday I will be 5 weeks out...
Mr. Dead
02-08-08, 1:32 pm
Training is going good, still not happy with my size, but I never will be. *L* Anyhow... So you've got just over a month left, keep up how you're doin', and you'll do awesome!
Training is going good, still not happy with my size, but I never will be. *L* Anyhow... So you've got just over a month left, keep up how you're doin', and you'll do awesome!
Yeah I know what you mean about the size lol...Thanks for the support bro
Cellerator65
02-08-08, 2:23 pm
hows the cutting comming, are u noticing a difference in your body definition yet? (i've never cut before, so you could tell me anything)
hows the cutting comming, are u noticing a difference in your body definition yet? (i've never cut before, so you could tell me anything)
Yeah bro Im noticing major changes...abs are coming in as well as my serratus muscles...and veins are comin out of every body part lol
So I woke up yesterday at 159.2 lbs...11 pounds in 8 weeks...
Alright this is how my day went so far:
0945-Hit the gym for 50 mins of incline walking 3.0-3.1 mph 10.0-11.0 incline
- 1 serving of EAA Stack while walking
1100- 40g whey 2 tbs natty PB
- Animal Pak, Fish Oil, Evening Primrose Oil, 1 unliver, 2000mg glucosamine, 1500mg MSM
1300
- 5 oz Chicken, 2 cups spinach, 1 tbs olive oil
-2 unliver, Fish Oil, Evening Primrose Oil, Natural Sterol Complex
1500
- 4 whole eggs, 5 eggs whites
- 2 unilver, 1 serving sugar free Metamucil
1530
- 2.5g Creatine Ethyl Ester, 7g Essential Amino Acids, Natural Sterol Complex
1600
Training
Triset
Reverse Crunches 2x20
Double arm AB machine 2x20
Cross Crunches 2x20 each side
Kneeling Rope Crunches 3x12-10
Standing Chest Press 3x20
Flat Flyes 3x20
Incline DB Press 3x20-15
Low Crossovers 3x15
40 min Incline Walk
1800
- 40g Whey 2 tbs Natty PB
- 2 unilver, 1.2mg Fish Oil, 1.3mg Evening Primrose Oil
2000
-5oz Chicken, 2 cups spinach, 1/3 cup almonds (Havent Had Yet)
- 2 uniliver, Natural Sterol Complex, 2000mg glucosamine, 1500mg MSM
2200
-5oz Chicken, 2 cups spinach, 1/3 cup almonds (Havent Had Yet)
-2 unilver, 3mg Melatonin
Chest training went great today...as you can see i went very light, because of my injury...Just added Natural Sterol Complex to my supplementation and am anxious to see if it helps me tighten up...Legs arms and back look great and tight but my chest and abs are a little behind...Im gonna keep cardio up and maybe incorporate some protein/veggie days to stimulate my metabolism..
Cardio
50 min Incline Walk EAA Stack
Meal1: 40g whey 2 tbs natty pb
Meal2: 5 oz chicken 2 cups spinach 1/3 cup almonds
Meal3: 4 whole eggs 5 egg whites
Meal4 40g whey 2 tbs natty pb
Meal5: 5oz Chicken 2 cups spinach 1/3 cup almonds
Meal6: 40g whey 1 tbs Walnut Oil
Training
Rack Chins: 10, 8, 8, 6
Deadlifts: 10, 10, 8, 6, 6
Bent Over Rows: 10, 10, 8, 8
Close Grip Pullups: 3x10
Reverse Pulldowns: 10, 8, 8, 6 dropset 10, dropset 10
ss
Standing Pullovers 12, 10, 8, 6 dropset 8 dropset 10
Serratus Pulls: 3x15
50 min Incline Walk EAA Stack
Cardio
50 min Incline Walk EAA Stack
Meal1: 40g whey 2 tbs natty pb
Meal2: 5 oz chicken 2 cups spinach 1/3 cup almonds
Meal3: 4 whole eggs 5 egg whites
Meal4 40g whey 2 tbs natty pb
Meal5: 5oz Chicken 2 cups spinach 1/3 cup almonds
Meal6: 40g whey 1 tbs Walnut Oil
Training
Triceps Pushdown: 4x12 dropset 15 on last set
Skullcrushers: 4x10-8
Overhead DB Extension: 3x10-8
Kickbacks: 3x10 dropset 15 on last set
Barbell Curls 4x10 dropset 15 on last set
Seated Alt DB Curls: 4x8
ss
Preachers 4x8
Rope Hammers 3x12-10 dropset 20 last set
ss
Wrist Curls/Extensions 3x15
Cardio
35 min Walk
EAA Stack
Wow 1 month out from the competition its gone by so fast...As Im nearing closer I will start incorporating pro/veg days to get that last bit of fat off...
Mr. Dead
02-15-08, 12:09 pm
Definitely looks like you're gettin' it done! Just don't go too crazy carb cycling.
Definitely looks like you're gettin' it done! Just don't go too crazy carb cycling.
Thanks bro...its actually fat cycling and yeah I wont go crazy with it
School and work have been keeping me busy so I havent been able to post...anyways this is how yesterday went...
Cardio
50 min Incline Walk EAA Stack
Meal1: 40g whey 2 tbs natty pb
Meal2: 5 oz chicken 2 cups spinach 1/3 cup almonds
Meal3: 4 whole eggs 5 egg whites
Meal4 40g whey 2 tbs natty pb
Meal5: 5oz Chicken 2 cups spinach 1/3 cup almonds
Meal6: 40g whey 1 tbs Walnut Oil
Rack Chins: 10, 8, 8, 6 dropset 8 dropset 10
Deadlifts: 10, 10, 8, 6, 6
Bent Over Rows: 10, 10, 8, 8
Close Grip Pulldowns: 3x10-6 dropset 8 dropset 10
Seated Cable Rows 3x10-6 dropset 8 dropset 12
Serratus Pulls: 3x15-10
Cardio
50 min Incline Walk EAA Stack
Mr. Dead
02-19-08, 11:29 am
Great workout! And as far as posting frequency goes, life happens. You're doing Awesome!
Great workout! And as far as posting frequency goes, life happens. You're doing Awesome!
Thanks bro
50 min Incline Walk EAA Stack
Meal1: 40g whey
Meal2: 5 oz chicken 2 cups spinach
Meal3: 4 egg whites 1 can tuna
Meal4 40g whey
Meal5: 5oz Chicken 2 cups spinach
Meal6: 40g whey
2nd Cardio session
45 min incline walk at around 4pm
EAA Stack
Today was an off day...just did two sessions of cardio...Started incoporating pro/veg days today and will use them to get rid of the last little bit of fat im carrying around my lower abs...
Mr. Dead
02-27-08, 3:23 pm
Just checkin' in, to see how your progress is going.
Just checkin' in, to see how your progress is going.
Everythings going great bro thanks for asking...sorry dont have much time to post, Im taking 15 credits while working part time and add in all my contest prep and I have no time for anything lol...How are you...hows the training going?
Mr. Dead
02-27-08, 6:10 pm
Everythings going great bro thanks for asking...sorry dont have much time to post, Im taking 15 credits while working part time and add in all my contest prep and I have no time for anything lol...How are you...hows the training going?
I more than understand. Training is going good, won't start cutting until May, so I'm eating WELL. *L*
I more than understand. Training is going good, won't start cutting until May, so I'm eating WELL. *L*
awesome bro...man I cant wait till the off season lol... I found another contest april 26 and I decided to do that one as well so the offseason will have to wait another 6 weeks...I also plan on having my surgery on april 30 so Ill just be resting and eating lol
Sorry I havent been able to post in awhile but I just got done with midterms and those along with working and my prep have kept me so unbelievably busy..So a couple of quick updates:
Body fat is pretty low right now...top abs are lookin good when i flex and blow out all my air but I still got a layer of fat around my lowers...
I got a call from the promoter of the show and he informed me that there are gonna be weight classes...Below 160 and 160/above...my weight is hovering around 155 so I will be able to compete in the lighter weight class.
Diet is going pretty well but Im not taking anymore fats in until next wed when I start my carb load...Our ABC event is this weekend and I cant wait for that shit...those guys motivate the hell out of me and Steve (tuscondog) is competing in the same competition I am so it will be cool getting some tips and critiques from him..
I just got done training hamstrings and it went like this
Seated Leg Curls: 2 warmup sets of 10, 4 working sets of 8-6
SLDL 4 working sets of 10
Standing leg to leg curl: 4 sets 10-6
Cardio
35 min bike ride...
I will be back in the gym to finish up cardio later on tonight
Tucsondog
03-16-08, 9:44 pm
Well, let it be said that I didn't compete yesterday with my bro, HOWEVER, I was certainly there supporting him! Just didn't hit my conditioning 2 weeks ago and knew I had no chance.
Matt - bro you did great up there! Like the stage was yours bro! I hope you are proud of getting up there because you represented Animal and yourself awesomely.
Looked like you had fun, you hit your poses perfectly, and hell I'm sure no one knew you didn't even have your original posing song besides you and me!
Ok, so my promise to you is that I WILL get up there with ya on April 19th...or 26th...or whenever the heck the Tucson show is!
I'll touch base with ya soon so I can get YOUR tips on the pro-tan, etc, etc, etc...
Way to go Matt! You got potential my brother to take it next time!!
Mr. Dead
03-17-08, 1:32 pm
So, tell us, bro! How did things go?
So, tell us, bro! How did things go?
So the competition was this past Saturday...I placed fourth in my class. The three guys that finished ahead of me were big boys who looked unbelievable...I was disappointed with my upper body conditioning but felt that I held my own with the way my legs looked...Overall I had a great time and it was a great experience...I worked my ass off and gave it everything that I had...
Thanks Steve for those kind words...It means a lot bro...
Mr. Dead
03-17-08, 1:44 pm
Awesome job, bro!!!
born0withno0soul
03-17-08, 1:49 pm
any pics?
Outstanding job! Congrats MDur8!
Awesome job, bro!!!
Thanks for the support bro..
any pics?
Not yet the photographer from the show will send me the pics later this week
Outstanding job! Congrats MDur8!
Appreciate that bro...
Tucsondog
03-18-08, 12:03 pm
M,
I noticed pro-video being taken. Any idea when it'll be available? Could help me in posing and seeing who did the best and how they did it. Especially to be able to study my masters competitors...
I checked the INBA site, and there isn't any update on there yet. I'll try to call Hank, the promoter and see if he knows.
Oh, and you are RIGHT! They changed the Tucson date to April 26th! Yea! Now I have 40 days to hit my conditioning!