View Full Version : Road to the 2011 Teen NPC Nationals
This is my journey to the 2011 Teen NPC Nationals. I know that this show is a long time away but I have already made my decision. I understand that there are numerous things that will dictate whether or not I can to do this show and some of those things will be totally out of my control. What I do know is that I will be the best I can be physically. Every thing I do from this point on is in preparation for this show. Welcome to my journey.
Training Days
300g Protein 350g Carbohydrates 100g Fats Calories 3500
7:00 A.M. Meal 1
2 cup raw Egg Whites
1 1/2 cups dry Oatmeal
2 Uni-liver
10:00 A.M. Meal 2
7oz. cooked Beef Tenderloin
1 cup cooked Spinach
1oz. raw Walnuts/Almonds
2 Uni-Liver
11:00 P.M. Supplement
1 pack Animal Pak
11:30 P.M. Pre-training Supplement
1 serving Shock Therapy
12:00 P.M. Train
1 serving EAA Stack
25g Dextrose/25g Maltodextrin Carb Powder
1 serving Storm
1:00 P.M. Post-training Supplement
1 serving BCAA Stack
25g Dextrose/25g Maltodextrin Carb Powder
1:30 P.M. Meal 3
6oz. cooked Chicken Breast
16oz. cooked White Potatoes
2 Uni-Liver tabs
3 Joint-V tabs
4:00 P.M. Meal 4
6oz. cooked Chicken Breast
2 cups cooked Brown Rice
2 Uni-Liver
6:00 P.M. Meal 5
7oz. cooked Beef Tenderloin
1 cup cooked Spinach
1oz. raw Walnuts/Almonds
2 Uni-Liver
9:30 P.M. Meal 6
7oz. cooked Beef Tenderloin
1 cup cooked Spinach
1oz. raw Walnuts/Almonds
2 Uni-Liver
Off Days
300g Protein 250g Carbohydrates 100g Fats Calories 3100
7:00 A.M. Meal 1
2 cup raw Egg Whites
1 1/2 cups dry Oatmeal
2 Uni-liver
10:00 A.M. Meal 2
6oz. cooked Chicken Breast
16oz. cooked White Potatoes
2 Uni-Liver tabs
11:00 P.M. Supplement
1 pack Animal Pak
1:00 P.M. Meal 3
6oz. cooked Chicken Breast
2 cups cooked Brown Rice
2 Uni-Liver
3 Joint-V tabs
4:00 P.M. Meal 4
7oz. cooked Beef Tenderloin
1 cup cooked Spinach
1oz. raw Walnuts/Almonds
2 Uni-Liver
6:00 P.M. Meal 5
7oz. cooked Beef Tenderloin
1 cup cooked Spinach
1oz. raw Walnuts/Almonds
2 Uni-Liver
9:30 P.M. Meal 6
7oz. cooked Beef Tenderloin
1 cup cooked Spinach
1oz. raw Walnuts/Almonds
2 Uni-Liver
Training Split
Monday- Chest/Calves/Abs
Tuesday- Legs
Wednesday- Arms/Abs
Thursday- Off
Friday-Back/Calves
Saturday- Shoulders/Traps/Abs
Sunday- Off
naturalguy
06-01-09, 8:50 am
Best of luck on your journey.
How many contests have you competed in?
Today marks the first day in my long journey. I weighed in today at 170 lbs and I got clipped at @ 8.5% bodyfat just a week ago. The goal is to put on some lean mass so I will be watching the scale but more importantly the mirror to see where all my new weight is going. I intended on getting my bodyfat checked regularly.
Chest
Flat Barbell Bench Press: 135x12, 135x12, 165x10, 165x8, 165x6
Incline Dumbbell Bench Press: 55x12, 55x10, 55x10
Flat Dumbbell Flyes: 30x15, 35x12, 35x12
Pec Dec Flyes: 110x8, 110x8, 110x8-70x10-55x12
Calves
Standing Calf Raise: 70x20, 90x10, 90x10, 90x10
Seated Calf Raise: 45x20, 45x20, 45x20
Felt good today. Massive pump in my chest that was just awesome. I think I went a little faster than usual so my reps dropped on bench press with every set I did. Didn't have a spotter but I went as close to failure a possible. Standing calf raises were performed with an explosive concentric and a slow five second eccentric. Seated calf raise were done fast. Sipped some Storm/EAA Stack during training. Shit tastes so good.
Best of luck on your journey.
How many contests have you competed in?
None so far but I think its better that way. When I started more than a year ago I knew I wanted to compete but not right away. I think competing when your young is a waste of time. The best growing will probably happen during this time so why ruin it? I wanted to wait to last moment to compete as a teen and I wanted it to be a big show. After that I'm not sure what I will be doing but I probably will not compete for some time after that. Who knows only time will tell. I think I answered more than you question asked.
I'm in for the trip. I'll watch you grow, and if you end up competing I'll get some of the guys to come on out to see your unveiling. train hard, eat big, it'll all fall into place. I'm hoping to compete sometime in 2011 as well.
-Refuge
naturalguy
06-01-09, 3:51 pm
None so far but I think its better that way. When I started more than a year ago I knew I wanted to compete but not right away. I think competing when your young is a waste of time. The best growing will probably happen during this time so why ruin it? I wanted to wait to last moment to compete as a teen and I wanted it to be a big show. After that I'm not sure what I will be doing but I probably will not compete for some time after that. Who knows only time will tell. I think I answered more than you question asked.
Don't you have to qualify for the teen nationals?
C.Coronato
06-01-09, 3:58 pm
Lets see some pics!!
Lets see some pics!!
ditto
Don't you have to qualify for the teen nationals?
Lets see some pics!!
Yeah you do and I intend on doing a national qualifier before the nationals. Like I said in my original post there a lot of things that have to happen for me to compete and a lot of them out of my hands. What I do know is that I will be in my best shape. Will see what happens from there. I intend on doing everything possible to be at that show. As for pics guys they be coming but not so soon. That show is a long time from now and I know I am not ready so posting pics doesn't do anything for me right now. I promise as the show gets closer I'll post a few.
naturalguy
06-01-09, 5:19 pm
Yeah you do and I intend on doing a national qualifier before the nationals. Like I said in my original post there a lot of things that have to happen for me to compete and a lot of them out of my hands. What I do know is that I will be in my best shape. Will see what happens from there. I intend on doing everything possible to be at that show. As for pics guys they be coming but not so soon. That show is a long time from now and I know I am not ready so posting pics doesn't do anything for me right now. I promise as the show gets closer I'll post a few.
Cool bro. If you have any questions ask away there are a lot of seasoned vets as well as some young hungry cats here who have competed.
Thanks guys. I am highly motivated and dedicated and think I can do something in this sport. I appreciate any help you and anyone else can give me.
Quads
Leg Extension:90x15, 90x15, 100x15, 100x15
Hack Squats: 270x12, 270x12, 290x12, 290x10, 290x11
Leg Press: 270x15, 270x15, 290x15, 290x15
Barbell Squat: 225x10, 275x8, 275x8
Hamstrings
Uni-lateral Iso-Ham Curl: 20x12, 40x15, 40x15, 40x15
Lying Leg Curls: 90x8, 90x8, 90x7, 90x8, 90x8
That Storm/BCAA workout drink didn't taste so good today. I made it threw the workout and when I got to the locker room I just couldn't hold it anymore. I always seem to throw up on leg day thanks to Shaks Bigger Wheels workout. Beside throwing up my pre-workout meal and training drink it went pretty good. The gym I was training before didn't have have a leg press or hack squat machine so it was good to be at this gym. Also I see a lot of bigger guys now at this gym and it great for my motivation. Tomorrow is arms so stay tuned.
Triceps
Close-Grip Bench Press: 95x20, 95x20, 135x12, 135x10, 135x9, 135x8
Skullcrushers: 65x15, 65x15, 65x15
Tricep Pushdowns: 60x12, 60x11, 60x11
Tricep Machine Pressdown: 150x10, 150x10, 150x10
Biceps
Barbell Curls: 45x15, 45x14, 65x12, 65x11, 65x10, 65x11
Seated Dumbbell Curls: 25x8, 25x7, 25x7
Alternating Dumbbell Hammer Curls: 30x8, 30x8, 30x7
Forearms
Barbell Forearm Curls: 45x15, 45x15, 45x15
Since I started my mass gain diet I feel like I look better than I did when I was dieting. It seems like everyday I get harder. I think I look that way because of all the carbs. I'm back up to 350 and I was down to less than 100. Arms went good. Great pump and I could really feel the muscle working. First rest day tomorrow.
Back
Pull-Ups: BWx8, BWx7, BWx6, BWx6
Barbell Rows: 135x12, 135x12, 135x11, 135x11
Dumbbell Rows/Close-Grip Pulldowns: 55x15/130x6, 60x12/110x8, 60x12/110x7, 60x12/110x7
Deadlift: 135x12, 225x10, 225x10, 225x5
Calves
Donkey Calve Raises: 140x20, 140x20, 140x20
Standing Calve Raises: 110x10, 110x10, 110x10
Just got an inzer belt today, the 10mm one so I had to try it out. Felt different wearing a belt. I never wore a belt but I feel I should for the safety and most guys say it helps keep your waist smaller. What do you guys think about wearing a belt? I also broke out the straps at the end of my workout. My grip was really going toward the end. I talked to my gym owner which happens to be a national level competitor in the 50+ division and I also talked to a guy who works at the gym who is doing his first show next week and basically what I got from them was to do a show next year to get my feet wet. The one guy told me I need to take a step back asses my physique and find ways to improve it. He said that might mean changing my style of training and focusing more on isolation and working the muscle instead of moving weight.
Firedrake
06-05-09, 8:15 pm
I just stopped in -- this looks interesting.
I don't know that a belt helps keep your waist smaller, but it can help stabilize things for heavier lifts where you're uncertain of your strength. I use one most of the time, because I'm a) older, and b) recovering from major back surgery, but a young man like you should focus more on building a solid core and strength, and only using a belt at the upper end of your abilities -- at least that's my opinion, and you'll get lots more around here.
Take a look at some of the other journey's and what other guys are doing to get ready for comps. You'll find a LOT of ideas around here.
I just stopped in -- this looks interesting.
I don't know that a belt helps keep your waist smaller, but it can help stabilize things for heavier lifts where you're uncertain of your strength. I use one most of the time, because I'm a) older, and b) recovering from major back surgery, but a young man like you should focus more on building a solid core and strength, and only using a belt at the upper end of your abilities -- at least that's my opinion, and you'll get lots more around here.
Take a look at some of the other journey's and what other guys are doing to get ready for comps. You'll find a LOT of ideas around here.
Thanks for the advise. I have only been wearing the belt on heavy sets and excercise where my lower back is in a bad position.
Delts
Side lateral Raise: 15x15, 15x13, 20x12, 20x11, 20x10, 20x10/10x10
Reverse Pec-Deck Flye: 90x10, 80x10, 80x10, 80x9, 80x8
Seated Dumbbell Press: 45x15, 50x12, 50x12, 50x11
Dumbbell Shrugs: 55x20, 75x12, 75x12
Abs
Rope Crunches: 140x20, 160x20, 160x20
Weigh in tomorrow, going to see how much I've gained. Hopefully not to much. I think the first week I will probably overshoot my goal of only 1 lb a week but I would say that most of the weight I gained is water.
So weighed in today, 172 lbs. which is pretty good. I'll keep at it on this diet and see where I'm at next week. First week was really good felt great in the gym and my nutrition was pretty solid.
Chest
Incline Bench Press: 135x15, 155x12, 155x7, 155x8
Dumbbell Bench Press: 55x15, 55x12, 55x10
Incline Dumbbell Flye: 35x15, 35x15, 35x15
Pec-Deck Flye: 90x15, 90x13, 90x11
Calves
Standing Calf Raise: 90x15, 95x15, 95x15
Seated Calf Raise: 45x20, 45x20, 70x20
Quads
Leg Extension:90x15, 90x15, 100x15, 100x15
Hack Squats: 320x12, 320x12, 320x12, 320x10/270x10/180x10/140x10
Leg Press: 360x12, 360x12, 360x12, 360x12
Barbell Squat: 275x9, 275x8, 275x8
Hamstrings
Sated Leg Curl: 90x12, 90x12, 90x15, 90x12
Lying Leg Curls: 90x8, 90x8, 90x7, 90x8, 90x8
Triceps
Close-Grip Bench Press: 135x12, 135x10, 135x10, 135x10
Skullcrushers: 65x12, 70x12, 70x12, 70x12
Tricep Pushdowns: 60x10, 60x10, 60x9
Unilateral Dumbbell Overhead Extension: 20x10, 20x10, 20x10
Biceps
Barbell Curls: 80x8, 80x7, 80x6
Machine Preacher Curls: 60x12, 60x11, 60x10
Alternating Dumbbell Hammer Curls: 30x8, 30x8, 30x7
Forearms
Barbell Forearm Curls: 45x15, 45x15, 45x15
I remember when I started this thread. Man I was a dreamer and still am. As it stands now I'm 204 lbs at 10-15% body fat when this thread started I was 170(probably less). My dream may come true. With more than 30 weeks to the show I'm not yet sure if I will do it. I started a new journey http://forum.animalpak.com/showthread.php?34208-Fricano-s-quot-Countdown-to-Gainesville...-quot] recently because I know Im doing a show in next year. I was sure about which one I was going to do but now not so much. If I ever decide to do the nationals I probably start posting on this thread. I still have some time so no need to rush. In a month or so I'll be back home training in Sarasota, Florida where I can get some advice from the gym's owner a Masters National competitor. Hopefully I have what it takes to be at that level.