View Full Version : All Systems Are Go!
Yo, Birdman here. Finally decided on my next show and that means its time to put it to paper. This journey will chronicle both the bulk up and cut down leading up to the Natural Ohio at the end of March, 2013. Looks like I have about 11 months to put on some quality size. Right now I'm sittin at 6' 1", 202lbs at roughly 13% BF. I'll be 22 at the time of the show and will be in the Junior class. This is a tested show so the competition should be pretty even keel (unlike my last show lol). Im looking to add about 20-30 pounds to my frame before I start prep in mid December. I can always use advice and critique, so feel free to sub in and follow along. Thanks fellas!
Birdman
01-03-12, 11:05 pm
Hit chest today, pretty killer pump.
Flat dumbbell press: 2 warm up sets, 1x12, 2x8, 1x6
Incline barbell press: 1 warm up, 2x10, 1x8-drop-10
Incline dumbbell fly: 1x12, 1x9, 1x6
Downward cable fly SUPERSET Upper cable fly: 1x15-12, 1x10-10, 1x10x9
Decline pull overs (rib cage expansion): 2x12, 1x7
Also decided to hit some calves, they fuckin need it.
8 sets of varying weight with drop sets and different angles.
Mr. Dead
01-04-12, 5:49 pm
Do it up...!!!
Thanks for the support brotha!
Hit some back yesterday
Pull downs: 2 warm up, 2x15, 2x8
Bent over row (under hand): 1 warm up, 2x12, 1x9, 2x7
Single arm pull over: 2x14, 2x10
H/S high row: 3x12, 1x9
Assisted Single arm pull ups: 2x10, 1x7
Man Makers (deadlift to a bent row): 3 sets with 225 for 18 reps of each...welcome to pass out paradise!
Did a little cardio today (30 min) and a TON of stretching. Felt great, legs tomorrow
Birdman
01-08-12, 11:26 pm
Well no legs, ended up working a lot and missed a few meals. Hitting legs on low cals doesn't work well with me so I hit some arms instead.
Rope extension warm up
Close grips- 2 warm up, 2x10, 2x8
Seated single arm extensions- 4 sets of 12, 15, 10 & 6
Rope extensions- 5 sets of a lot of slow reps
Dips- 2 sets to failure
Curl machine warm up
Dumbbell curls- 2 warm up, 1x15, 1x11, 1x10, 1x7
Single arm dumbbell hammers on preacher- 4x12
Standing hammer curls- 3 sets
Cable peak curls- 3 sets
C.Coronato
01-10-12, 3:51 pm
Awesome brother! Best of luck and ill certainly be following along.
Awesome brother! Best of luck and ill certainly be following along.
Thanks homie!
Well, I took a week of of training do to a nasty head cold and upper respiratory infection. Kicked things off with legs yesterday ( of all things to hit after being sick/a break). Needless to say I'm sore as shit today haha. Hit shoulders this morning, good pump, but still a little weak from last week. I'll be back on the horse soon enough. Started a pretty strict bulking diet today, liking it already. Tons of chicken, white rice, white potatoes, broccoli, bell peppers and avocados. Lookin to swell up over the course of the next 11 months!