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Fricano
11-15-10, 6:20 pm
As of today, I'm 37 weeks away from the first show of my young bodybuilding career. The 2011 Greater Gainesville Bodybuilding Championships, scheduled to take place on August 14, 2011 in Gainesville, Florida, will be my first foray into the competitive side of bodybuilding. Since the day I started just over two years ago I knew I wanted to compete but I was wise enough not to rush it. Now the time has come when I am ready to unveil all the hard work and sacrifice I have endured since it all began.

As a wise man once said "A journey of a thousand miles begins with a single step". Today I take that step. Over the next 37 weeks I plan to let you guys in on my prep. I'll talk about training, diet and everything else.

Fricano
11-15-10, 7:00 pm
Weight:204.4 lb
Body Fat %:~12
Fitness Goal:Muscle Building

At 37 weeks out I am still trying to put on some more weight before cutting down. The goal is to get up to 215~220 of course those are just numbers and the mirror will be the primary guide in assessing how big I will get before pulling back. My current diet is as follows:

Protein:400g Carbohydrate:500g Fats:~100g Calories:4500

5:15 am Meal 1
12 Egg Whites

7:30 am Meal 2
10 oz Flounder

9:45 am Meal 3
8 oz Chicken Breast

12:00 pm Meal 4
10 oz Flounder

2:15 pm Meal 5
10 oz Flounder
3 Cups Oatmeal

5:45 pm Meal 6
8 oz Chicken Breast
1 1/2 Cups Grits

8:00 pm Meal 7
8 oz Chicken Breast
18 oz Yams

10:15 pm Meal 8
10 oz Flounder

Fricano
11-15-10, 7:24 pm
With every meal I take 2 Uni-liver pills. Meal 1-4 I also take 2 Omega 3-6-9 capsules. Meal 1 I throw down an Animal Pak. Meal 6 some Multi-V and meal 7 Joint-V. I also drink three shakes around my workouts.

Shake 1 Pre-Workout
1 Scoop Shock Therapy

Shake 2 Intra-Workout
1 Scoop Storm
25g Maltodextrin
25g Dextrose
2 Scoops EAA Stack
2 Scoops BCAA Stack

Shake 3 Post-Workout
25g Maltodextrin
25g Dextrose
2 Scoops EAA Stack
2 Scoops BCAA Stack

Fricano
11-15-10, 7:30 pm
Incline DB Press 95x8, 95x6, 105x5, 105x4
Flat Bench Flye 40x8, 40x8, 40x8/25x10
Machine Bench Press 150x11, 150x10, 150x10
Dip BWx7, BWx6, BWx5
Seated Calf Raise 135x10-5-5, 135x10-5-5, 135x10-5-5
Donkey Calf Raise 175x20, 175x20, 175x20
Rope Crunches 158x20, 158x20, 158x13

Fricano
11-16-10, 7:03 pm
Squats 135x15, 185x15, 225x12, 275x12, 405x6, 405x4, 315x14
Leg Press 630x12, 630x12, 630x12/270x20
Walking Barbell Lunges 125x100ft, 125x100ft, 125x100ft
Leg Ext./Sissy Squat 100x18/BWx12, 100x15/BWx12, 100x14/BWx12
Seated Leg Curl 145x10, 145x10, 145x10, 145x9, 145x9
SLDL 275x10, 275x8, 275x7

Good session but could have been better. I need to focus more. One thing I realized today is that you can't trust no one. No one cares about you or your goals. What happened to the camaraderie amongst bodybuilders? Either it no longer exists or the gym I go to has no real bodybuilders. I wish to think its the latter. How hard is it to get a workout partner? When we all have similar goals shouldn't we work together to accomplish them. As of today I realized that its me against the world. "Its like you have to save your own life cause nobody gonna do it for you" Kai Greene. I just realized the truth to this statement. From now on I put my sweats and my hoodie on and just go to work. Fuck everyone else. I got a goal and im gonna achieve it. Maybe one day I meet some real bodybuilders but for now it up to me to get it down.

Fricano
11-17-10, 9:33 pm
Run the rack DB
45x6
40x5
35x3
30x6
25x6
20x6
15x10
12.5x20
Ez bar curl 21's
50x21/40x21/20x21
Barbell "buddy" curls
65x10/9/8/7/6/5/4/3/2/1
Cable pushdowns v bar
120x20
144x13
156x10
156x10
168x6
Skull crushers
85x11
85x8
85x10
Overhead DB Ext.
55x20
65x14
74x11
Rope Pushdowns
48x20
60x10
60x10
Wrist curls BB
45x20
45x15
45x12
45x12
Reverse curls
40x13
40x12
40x12
Alt. Hammer curls
30x10
30x9
30x8
Weighted Decline crunches
25x15
25x15
25x10

C.Coronato
11-18-10, 10:02 am
Thats some serious nutrients going down brotha. How much are you gaining with that?

Fricano
11-18-10, 12:10 pm
About a two months ago I was 190 lbs and was coming off a bout with stomach flu where I was unable to eat. It felt like days would go by before I would digest a meal. So I was finally able to start eating again and put on about 10 lbs mostly water im sure. Since then its been slowly creeping up from 200. I still fluctuate but its going up. Right now I don't eat carbs on off days. Whats your take on that? Not sure if that needs to change though. I never really eat carbs on off days and I still grow. Another thing is I stay leaner it almost like carb cycling but I think maybe I will add some carbs in who know still trying to figure it out. I follow a lot of John Berardi's principle like only protein+carb or protein+fat meals.

Fricano
11-19-10, 8:28 pm
Pull-ups BWx50 (as many sets as it took)
BB Rows 225x15, 235x11, 235x9, 245x8
Close Grip Pulldowns 138x8, 138x8, 138x7
DB Rows 80x15, 80x15, 85x10
Deadlift 385x7, 385x6, 405x4
Straight arm Pulldowns 48x12, 48x9, 48x7
Donkey calf raises (some big guy 245lbs) 3 setsx12

Feel good so far. Still a long ways to go. Shoulders tomorrow and then next week i'm not sure if I'm gonna take the week off or train. Recently i've been thinking about the show I picked to do. Personally I think I could do the NPC Teen Nationals. I think I have enough size and with over 30 weeks till that show I have time to put a little more on. Of course this would mean that I would have to compete in another show to qualify but according to the rules "Bodybuilding competitors need only to have entered a previous NPC
contest, no matter what the year, no matter what the placing, no matter what the category - Teen, Novice, Collegiate, Masters, Open, etc.". So if I just do a show I will qualify. I'm not going to just do a show. If I do this I'll pick the hardest show there is for teens in Florida and If do well there then I'll know I have a chance at the national level. Still debating though. I have to be realistic at that level of the NPC even teen have a little "extra" help that I wont have. Im not saying everyone there but some do and thats just a fact. I will keep this in mind and mull it over. Either way whatever show Im going to do I am going to be my best so it only a matter where.

Fricano
11-21-10, 12:37 am
Seated bb press 3 sets
lateral raises 4 sets
seated db press 3 sets
standing cable rear delts 4 sets
front raises 3 sets
bb shrugs 5 sets

Fricano
11-23-10, 10:45 pm
Two days into my week off. I needed this to refocus. I started cheating on the diet and training started to stagnate so this is good for me. I can reorganize and get ready for a big push to put on more weight.

Vaze_06
11-23-10, 11:27 pm
What happened to the camaraderie amongst bodybuilders?

gone dude... they have turned into a bunch of teens girls before a beauty pageant show.. u might wanna keep an eye on your stuff otherwise u will look blue instead of the usual orange lol
kdding!!
enjoy your week off

Fricano
11-30-10, 1:22 pm
Incline Fly superset Incline Db Press 3 sets
DB Fly superset Bench Press 3 sets
Cable Fly 3 sets
Skull crushers superset Close grip decline 3 sets
Overhead cable ext. superset Dips 3 sets
Standing calf raise superset seated calf raise 3 sets

Reps were much higher around 20 for all exercises. Really trying to go for the pump.