View Full Version : 2010
I just finished my last contest almost a week ago. I placed fourth in the Men's Novice division. I was, and am 18 years old. My height is around 5'6" and I weighed in at 155lbs onstage.
I plan on taking up to a year and a half off until I compete again. I want to take this off-season much more seriously with dieting, training, and mindset. I just want to take my body as far as it can go in order to get to the "next level", whatever that may be.
Split:
*Legs, Calves
*Off
*Chest, Light Shoulders
*Back, Abs
*Off
*Shoulders, Arms, Calves
*Off
Diet:
Meal 1 - 44g Protein*, 60g Carbs*
Meal 2 - 6oz Chicken Breast, 30g Carbs*
Meal 3 - 22g Protein*, Jack3d
Meal 4 - 44g Protein*, 75g Vitargo
Meal 5 - 6oz Chicken Breast, 30g Carbs*
Meal 6 - 20-30g Protein* (Minimal Carbs*)
Meal 7 - 20-30g Protein* (Minimal Carbs*)
*Protein comes from shakes
*Carbs come from either packaged oats, Toast & Jam, or Sweet Potatoes.
I'll be starting it up this Sunday.
I just finished my last contest almost a week ago. I placed fourth in the Men's Novice division. I was, and am 18 years old. My height is around 5'6" and I weighed in at 155lbs onstage.
I plan on taking up to a year and a half off until I compete again. I want to take this off-season much more seriously with dieting, training, and mindset. I just want to take my body as far as it can go in order to get to the "next level", whatever that may be.
Split:
*Legs, Calves
*Off
*Chest, Light Shoulders
*Back, Abs
*Off
*Shoulders, Arms, Calves
*Off
Diet:
Meal 1 - 44g Protein*, 60g Carbs* - Multivitamin
Meal 2 - 6oz Chicken Breast, 3 Whole Eggs, 30g Carbs*
Meal 3 - 22g Protein* - Jack3d
Meal 4 - 44g Protein*, 75g Vitargo
Meal 5 - 6oz Chicken Breast, 30g Carbs*
Meal 6 - 20-30g Protein* (Minimal Carbs*)
Meal 7 - 20-30g Protein* (Minimal Carbs*)
*Protein comes from shakes
*Carbs come from either Packaged Oats, Toast & Jam, or Sweet Potatoes.
I'll be starting it up this Sunday.
Changed up the diet a bit ^^
First day back was great. I couldn't stop smiling when I was walking up the stairs to the gym. That week off after the contest really helped me get the passion back.
Legs
Pre-Workout: Vassive - N.O.
Squats: Felt heavy!
135lbs x12
135lbs x12
135lbs x12
225lbs x10
225lbs x10
275lbs x8
Leg Press: Got some new knee wraps, and they felt great.
8 plates x15
12 plates x12
14 plates x10
Straight Legged Deads:
135lbs x12
135lbs x12
135lbs x12
Seated Hamstring Curls:
3 sets x6-8 reps
Quad Extensions:
3 sets x10-12 reps
Post-Workout: 75g Vitargo, 44g Whey Protein
dont train chest with shoulders because when you start to train shoulders after intense chest session then your shoulders would be fatigued and you wont get much out of your shoulder routine.
dont train chest with shoulders because when you start to train shoulders after intense chest session then your shoulders would be fatigued and you wont get much out of your shoulder routine.
Shoulders on chest day is just a few light sets of side laterals. The second shoulder day is the more serious session.
Thank you for your respose though
C.Coronato
05-10-10, 3:22 pm
Nice bro! Any pics from the contest?
Congrats on your placing! Bet after that week off you were fired up!
Aggression
05-10-10, 3:52 pm
Diet:
Meal 1 - 44g Protein*, 60g Carbs*
Meal 2 - 6oz Chicken Breast, 30g Carbs*
Meal 3 - 22g Protein*, Jack3d
Meal 4 - 44g Protein*, 75g Vitargo
Meal 5 - 6oz Chicken Breast, 30g Carbs*
Meal 6 - 20-30g Protein* (Minimal Carbs*)
Meal 7 - 20-30g Protein* (Minimal Carbs*)
*Protein comes from shakes
Does this mean that 5/7 meals are protein shakes and some carbs?
Congrats on your placing! Bet after that week off you were fired up!
Thanks man :)
Yeah, I really was. It's nice to be structured and have a game plan.
Nice bro! Any pics from the contest?
Here's a few: Yeah, showtan is terrible lol
file:///Users/joeallen/Desktop/IMG_0274.JPG
file:///Users/joeallen/Desktop/IMG_0084.JPG
file:///Users/joeallen/Desktop/IMG_0209.JPG
file:///Users/joeallen/Desktop/IMG_0284.JPG
Does this mean that 5/7 meals are protein shakes and some carbs?
Fixed below. I take in 1-2 shakes a day.
Diet:
Meal 1 - 44g Protein*, 60g Carbs*
Meal 2 - 6oz Chicken Breast, 30g Carbs*
Meal 3 - 22g Protein*, Jack3d
Meal 4 - 44g Protein*, 75g Vitargo
Meal 5 - 6oz Chicken Breast, 30g Carbs*
Meal 6 - 20-30g Protein* (Minimal Carbs*)
Meal 7 - 20-30g Protein* (Minimal Carbs*)
*Protein comes from shakes or tuna fish
Notes: I can't keep anything down. I've been hitting like 2,000ish calories a day since Monday, minus the cals I've been heaving. I don't even feel sick, I don't know what my problem is.
Yesterday's Chest/Light Shoulders
Incline DB Press: I feel so weak
50lbs x15
60lbs x12
75lbs x10
75lbs x10
Flat DB Press:
60lbs x12
70lbs x10
80lbs x10
80lbs x8
Cable Flies:
4 sets x10-12
DB Lateral Raises:
25lbs x12-15 for 4 sets
Takes a lot to keep working through puking I salute you!!
Takes a lot to keep working through puking I salute you!!
Thanks man. It's been really difficult.
I've lost about 5 pounds since Tuesday from this stomach flu. I have decided to take some time off and get everything in check and rest. Finals are coming up and Prom is today, so maybe it's just all of my nerves catching up to me at once.
Finally feeling 100%. Had a structured diet today and decided to go lift. I realized my pictures didn't work so I'm uploading them to Photobucket as I write this.
I've decided to go into a more H.I.T. structured plan instead of my typical high volume shit I usually do.
Shoulders, Arms
DB Shoulder Press: Can't wait until my strength comes back :(
60lbs x6 x2
65lbs x5 x1
DB Lateral Raises:
30lbs x6 x4
35lbs x5 x2
Incline DB Curls:
30lbs x8 x3
35lbs x6 x3 x1
Rope Push-Downs:
85lbs x12
110lbs x8 x3
DB Hammer Curls:
50lbs x8
55lbs x6 x3
Incline DB Triceps Extensions:
30lbs x8
35lbs x4 x2
Post: 75g Vitargo, 44g Protein
Rear Lat Spread
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0284.jpg
Side Triceps
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0082.jpg
Rear Double Biceps
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0274.jpg
Hands Clasped Most Muscular
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0210.jpg
Legs
BB Squat:
135 x warm up
225 x warm up
295 x warm up
315 x4
315 x3
*Widow Maker* 205 x21 <-- Took a 10 minute power nap afterwards.
Leg Press:
8 Plates x warm up
12 Plates x warm up
14 Plates x15
18 Plates x6
Straight-Legged Deadlifts Supersetted with DB Lunges:
SLDL = 135 x10-12 for 2 sets
DB Lunges = 35lbs x10-12 for 2 sets
Post: 75g Vitargo, 44g Whey
Mr. Dead
05-19-10, 5:47 pm
What's goin' on, in here...???
What's goin' on, in here...???
Definitely something productive haha
Mr. Dead
05-19-10, 5:50 pm
Definitely something productive haha
More productive, than the vomiting, too... *LOL*
More productive, than the vomiting, too... *LOL*
Oh man, seriously haha I think it was from over-eating after the contest..
Legs
BB Squat:
135 x warm up
225 x warm up
295 x warm up
315 x4
315 x3
*Widow Maker* 205 x21 <-- Took a 10 minute power nap afterwards.
Leg Press:
8 Plates x warm up
12 Plates x warm up
14 Plates x15
18 Plates x6
Straight-Legged Deadlifts Supersetted with DB Lunges:
SLDL = 135 x10-12 for 2 sets
DB Lunges = 35lbs x10-12 for 2 sets
Post: 75g Vitargo, 44g Whey
The widow maker gotta love naps LOL
The widow maker gotta love naps LOL
Haha the naps are my favorite part of leg day ;)
Chest, Traps, Abs
Notes: I never used to train abs in my previous years of training. I felt like one of those puny kids trying to be "ripped" for the summer time whenever I trained them... But, I went to the chiropractor a while back and he told me that my ribs are asymmetrical. It throws off the balance of my left and right side if I don't constantly contract my abs onstage. Anyway, I'm hoping that by hitting my abs a lot harder it'll somehow keep my core more stable, thus bringing my intercostals to a level of development to where you can't notice the unbalanced rib cage.
Has anybody else had this problem?
DB Flat: God I hope my strength returns
75lbs x10
85lbs x7
Hammer Strength Incline:
2 Plates x12
2 Plates +25lbs Plate x6 x2
DB Shrugs:
50lbs x warm
100lbs x8 x4
DB Flies:
45lbs x12
55lbs x9
Medicine Ball Decline Crunches:
8lbs x15ish - 2 sets
Hanging Leg Raises:
Bodyweight x15ish - 2 sets
Great stuff
Nice pics - great for your first contest @ 18 years old. Looks promising for the future. Im sure you'll have a few of the more experienced lifters looking nervously over their shoulders at you in a year or 2 :)
Mr. Dead
05-20-10, 5:38 pm
Great stuff
Nice pics - great for your first contest @ 18 years old. Looks promising for the future. Im sure you'll have a few of the more experienced lifters looking nervously over their shoulders at you in a year or 2 :)
Or, even currently, as he and I are kind of in the same neck of the woods...
Great stuff
Nice pics - great for your first contest @ 18 years old. Looks promising for the future. Im sure you'll have a few of the more experienced lifters looking nervously over their shoulders at you in a year or 2 :)
"...over your shoulders..." <-- Was that a short joke? haha
Thank you, man. I really appreciate it. :)
Or, even currently, as he and I are kind of in the same neck of the woods...
Nah, bro. You have plenty of years on me. I'm sure that you're going to come in much leaner and more developed than I did. You're game plan for your show looks a lot more structured than mine was.
My favorite bodybuilder and possibly my biggest inspiration: Lee Priest
http://i244.photobucket.com/albums/gg28/Wizzchizz/priest482.jpg
http://i244.photobucket.com/albums/gg28/Wizzchizz/leepriest8.jpg
Lee at 19 years old. My goal for the end of this off-season is to be as developed, if not more, than Lee is here by the time I turn 19.
http://i244.photobucket.com/albums/gg28/Wizzchizz/lee27s20private20pics20uy6.jpg
"...over your shoulders..." <-- Was that a short joke? haha
being 5' 7" I cant really call you for being short! lol
being 5' 7" I cant really call you for being short! lol
Haha I misquoted you anyway.
If I was 5'7" maybe I could reach the extra protein my dad puts up in the pantry :-/
NJC_Manhattan
05-20-10, 7:39 pm
Im subbd for this one. Keep at it bro
Hows it coming along brother?
Im subbd for this one. Keep at it bro
Thank you, man
Hows it coming along brother?
Pretty awesome actually I've gained my 5 pounds back from being sick and hopefully my strength keeps returning
Yesterday's Back/Hamstring Workout
Pull-Ups:
BW x15
BW + 45lbs x10
BW + 45lbs x7
T-Bar Rows: I do these very slow and controlled
1 Plate x warm up
2 Plates x warm up
3 Plates x9
*Dropset* 2 Plates x 8
*Dropset* 1 Plate x11
Seated Cable Mid-Rows:
150lbs x12
160lbs x8 x3
DB Rows:
85lbs x warm up
100lbs x6 x2
Seated Hammer Strength Ham Curls: Iso-Lateral
1 Plate x warm up
1 Plate + 25lbs x warm up
1 Plate +25lbs x8 x2
Post: 1/2 Mass Serving. (25g Protein, 125g Carbs - 10g sugars)
Crazy workout today. Had a good lifting partner and a new gym.
Shoulders, Arms, Calves
DB Press:
45lbs x15
55lbs x12
70lbs x7 x2
DB Lateral Raises:
35lbs x12
45lbs x7
Incline DB Curls:
25lbs x12
30lbs x9
35lbs x7 x2
Incline DB French Press:
20lbs x warm
30lbs x10
35lbs x6
DB Hammer Curls:
45lbs x warm
50lbs x7 x3
Straight Bar Triceps Push-Down Supersetted with Rope Push-Down:
ST BAR x10-12 - 4 sets
RP PUSHDOWN x10-12 - 4 sets
*Drop setted the last set.
Weighted Dips:
BW x warm
BW + 45lbs x15
BW + 95lbs x10
BW + 135lbs x5
*Dropset* BW + 95lbs x???
*Dropset* BW + 45lbs x???
*Dropset* BW x???
EZ Curls: Bar weighs 15lbs
55lbs x warm
75lbs x warm
95lbs x6 x1
*Dropset* 75lbs x???
*Dropset* 55lbs x???
Seated Calf Raises: We went through this twice
1 Plate x warm
2 Plates x warm
4 Plates x12
5 Plates x7
*Dropset* 2 Plates x15
*Dropset* 1 Plate x???
*I drank my 1/2 Mass shake during the workout. Post meal was 1 pack of Ramen Noodles and 2 Cans of Tuna Fish.
Crazy workout today. Had a good lifting partner and a new gym.
Shoulders, Arms, Calves
DB Press:
45lbs x15
55lbs x12
70lbs x7 x2
DB Lateral Raises:
35lbs x12
45lbs x7
Incline DB Curls:
25lbs x12
30lbs x9
35lbs x7 x2
Incline DB French Press:
20lbs x warm
30lbs x10
35lbs x6
DB Hammer Curls:
45lbs x warm
50lbs x7 x3
Straight Bar Triceps Push-Down Supersetted with Rope Push-Down:
ST BAR x10-12 - 4 sets
RP PUSHDOWN x10-12 - 4 sets
*Drop setted the last set.
Weighted Dips:
BW x warm
BW + 45lbs x15
BW + 95lbs x10
BW + 135lbs x5
*Dropset* BW + 95lbs x???
*Dropset* BW + 45lbs x???
*Dropset* BW x???
EZ Curls: Bar weighs 15lbs
55lbs x warm
75lbs x warm
95lbs x6 x1
*Dropset* 75lbs x???
*Dropset* 55lbs x???
Seated Calf Raises: We went through this twice
1 Plate x warm
2 Plates x warm
4 Plates x12
5 Plates x7
*Dropset* 2 Plates x15
*Dropset* 1 Plate x???
*I drank my 1/2 Mass shake during the workout. Post meal was 1 pack of Ramen Noodles and 2 Cans of Tuna Fish.
Nice freaking Volume dude!
C.Coronato
05-25-10, 1:13 pm
Solid pics my man. Lookin good. How you feelin now in the offseason?
Nice freaking Volume dude!
haha thank man. I'm not usually a fan of volume training, but this was sick
Solid pics my man. Lookin good. How you feelin now in the offseason?
Thank you very much.
I'm feeling a lot better to be honest - Just sore all of the time... :-/
Strength is definitely returning. I love having a training partner.
Legs, Abs
Squats:
295lbs x3
315lbs x6
*Dropset* 225lbs x14
*Dropset* 135lbs x???
*10 minute power nap afterwards
Leg Press:
6 Plates x5
14 Plates x5
18 Plates x11
Straight Legged Dead Lift:
135lbs x12-15 - 3 sets
Seated Hamstring Curls: Heavy
3 sets x6-8
Seated Crunches Supersetted W/ Hanging Knee Raises:
3 sets x12-15
Post: 1/2 Mass Shake - 25g Protein, 125g Carbs, 10 Sugars
C.Coronato
05-26-10, 9:23 am
Thank you very much.
I'm feeling a lot better to be honest - Just sore all of the time... :-/
I hear ya brother. Keep growing my man.
Aggression
05-26-10, 9:31 am
niCe pics man. Gotta love Lee. That dude keeps it real, all the time. I'm looking forward to his comeback this year.
I missed the pics somehow :( gotta go search them out LOL Found them but I can not see them
I hear ya brother. Keep growing my man.
I definitely will
niCe pics man. Gotta love Lee. That dude keeps it real, all the time. I'm looking forward to his comeback this year.
Thanks man.
I spoke with him a few years back, and he talked to my family and I for like 2 hours straight. He is such a cool guy.
He is by far more developed and established than any 202 competitor out there. His comeback is going to be great.
I missed the pics somehow :( gotta go search them out LOL Found them but I can not see them
Here were the newer ones... They should work.
Rear Lat Spread
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0284.jpg
Side Triceps
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0082.jpg
Rear Double Biceps
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0274.jpg
Hands Clasped Most Muscular
http://i244.photobucket.com/albums/gg28/Wizzchizz/IMG_0210.jpg
I could see those thanks! Nice pics! The tan spray on the face was a bit much like you said lol
I could see those thanks! Nice pics! The tan spray on the face was a bit much like you said lol
Yeah man, beginner's mistake lol
Chest, Forearms
Partial Incline DB Press:
70lbs x10
90lbs x8
Flat DB Press:
100lbs x5
60lbs x Burn
Partial Incline DB Flies:
45lbs x12
60lbs x9
Low-Cable Flies: Heavy
3 sets x However many I could get
DB Wrist Curls:
3 sets x12-20
DB Jerkoffs: It's just what I call them. You stand with your arms down, holding a DB, and basically... Make a motion like you're jerking off.
2 sets x12-20
Post: 1/2 Mass Shake - 25g Protein, 125g Carbs - 20g Sugars.
Notes: Took some Animal Pump before hand and purchased a bottle of dessicated Liver tabs. The Pump is fucking incredible. About an hour after taking the pills I had a huge rush and felt great.
Back, Shoulders
H.I.T.
Pull-Ups:
BW x warm
BW x warm
BW +45lbs x8 x2
T-Bar Rows:
1 Plate x warm
2 Plates x warm
3 Plates x warm
4 Plates x5
*Dropset* 3 Plates x4
*Dropset* 2 Plates x6
*Dropset* 1 Plate x7
Standing DB Press:
25lbs x warm
40lbs x warm
55lbs x10
DB Rows:
100lbs - 3 sets x6-10
DB Shrugs:
55lbs x15
DB Front Raises: Right Arm
25lbs x warm
25lbs x warm
30lbs x6
Post: 1/2 Mass Shake. 25g Protein, 125g Carbs - 10g Sugars.
Arms, Calves, Abs
H.I.T.
Seated DB Curls:
30lbs x12
40lbs x6
40lbs x4 x1
Overhead Triceps Extensions:
30lbs x6 x2
Reverse Gripped EZ Curls Supersetted W/ Standing DB Hammer Curls:
EZ Curl - 65lbs x10-12 - 3 sets
DB Hammer Curls - 25lbs x12-15 - 3 sets
Weighted Dips:
3 Plates x6 x2
*Drop* 2 Plates xBurn
*Drop* 1 Plate xBurn
Cable French Press: Iso-Lateral
3 sets x10-12
Seated Calf Raise
3 sets + 2 Drop Sets xBurn
Hanging Leg Raises Supersetted W/ Decline Crunches:
3 Sets x12-15
Post: 1/2 Mass Shake - 25g Protein, 125g Carbs - 10g Sugars
Looks like you are coming along nicely! Keep working bro!
Looks like you are coming along nicely! Keep working bro!
Thanks man, it's been brutal so far.
Legs
Notes: This was a workout that Priest said he does every so often for legs.. I changed it up a little, but damn... Everything was done fairly heavy and hurt like shit.
Leg Extensions:
3 sets - x20-30 reps
BB squats:
135lbs x20 reps
165lbs x20 reps
185lbs x32 reps
115lbs x50 reps
Leg Press:
6 Plates x20 reps
6 Plates x100 reps
Hamstring Curls:
3 sets - 8-12 reps
Post: 1/2 Mass Shake. 25g Protein, 125g Carbs - 10g Sugars.
Mr. Dead
06-01-10, 6:20 pm
What's up, in here...???
What's up, in here...???
Haha Just getting huge ;)
Mr. Dead
06-01-10, 6:24 pm
Haha Just getting huge ;)
Always a good thing... Unless you're Kirstie Alley... *LOL*
Always a good thing... Unless you're Kirstie Alley... *LOL*
That's just wrong right there! Funny but wrong**LOL**
Always a good thing... Unless you're Kirstie Alley... *LOL*
Hahaha She's in her off-season ;)
That's just wrong right there! Funny but wrong**LOL**
x2 haha
Chest
Volume
Slow. Always slow, controlled form.
Flat DB Flies:
40lbs x12
50lbs x12
60lbs x10
Slight Incline DB Press:
70lbs x12
75lbs x12
80lbs x9
Flat DB Press:
55lbs x15
55lbs x12
55lbs x12
55lbs x17
Machine Press:
3 sets x8-12
Post: 1/2 Mass Shake. 25g Protein. 125g Carbs - 10g Sugars.
Back
Volume
Pull-Ups:
BW x15
BW x15
BW + 45lbs x8
*Dropset* BW x17
Seated Mid-Rows:
100lbs x5
140lbs x5
160lbs x12
180lbs x9
200lbs x4
*Dropset* 90lbs x16
HyperExtensions:
BW + 40lbs x10-12 - 3 sets
DB Rows:
100lbs x8-12 - 3 sets
Post - 5 Eggs, Dessicated Liver Tabs, 3 Amino Soft Gels. Lost my shaker bottle - But found it just now. :-)
Mr. Dead
06-04-10, 5:57 pm
Nice back session!!! Are you flying with those bat-wings, yet...???
Nice back session!!! Are you flying with those bat-wings, yet...???
Hahaha Not quite. I'll get there soon enough though ;)
Back, Shoulders
Volume
Close-Gripped Pull-Down:
100lbs x12
140lbs x12
180lbs x10
200lbs x6
Straight-Bar Mid-Rows:
100lbs x15
120lbs x12
140lbs x10
Rack-Pulls:
225lbs x12
315lbs x12
405lbs x5
405lbs x7
DB Rows:
100lbs x8-12 - 3 sets
Seated Machine Shoulder Press: Weight is in each arm - Iso-Lateral
30lbs x10
50lbs x10
55lbs x14
*Dropset* 30lbs xBurn
DB Side Lateral Raises:
40lbs x12
45lbs x10
45lbs x10
DB Front Lateral Raises:
25lbs x12
35lbs x12
45lbs x10
Post: 1/2 Mass Shake - 25g Protein, 125g Carbs - 10g Sugars.
Hahaha Not quite. I'll get there soon enough though ;)
Back, Shoulders
Volume
Close-Gripped Pull-Down:
100lbs x12
140lbs x12
180lbs x10
200lbs x6
Straight-Bar Mid-Rows:
100lbs x15
120lbs x12
140lbs x10
Rack-Pulls:
225lbs x12
315lbs x12
405lbs x5
405lbs x7
DB Rows:
100lbs x8-12 - 3 sets
Seated Machine Shoulder Press: Weight is in each arm - Iso-Lateral
30lbs x10
50lbs x10
55lbs x14
*Dropset* 30lbs xBurn
DB Side Lateral Raises:
40lbs x12
45lbs x10
45lbs x10
DB Front Lateral Raises:
25lbs x12
35lbs x12
45lbs x10
Post: 1/2 Mass Shake - 25g Protein, 125g Carbs - 10g Sugars.
That was some serious volume right there elf! Keep pushing it!!
Mr. Dead
06-22-10, 2:47 pm
What's up, in here...???