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View Full Version : Rad's Quest to NW NIGHT OF CHAMPIONS round. 2



Rad
06-20-12, 4:20 am
YO!

my name is Rad and I'm getting ready for the 2012 NW night of champions. This will be my 2nd run at this show and my 2nd contest. Last year I took 2nd which was cool but i'm clawing for that 1st place trophy this year. I love the sport, and moving heavy weight. I'm blessed to have a job where I can hit my meals every 2 hours and get to the gym at the best time possible. I'll be keeping this updated throughout my prep so get subbed. I'm down to give you my take on things so if you have a question hit me up here or shoot me a pm and I'll get back to you.

Hope you guys enjoy looking through this. September 22, 2012 is the day so right now I'm looking at 14 weeks out.


Here's the diet as of now. The carb cycling and cardio bs will start about 8 weeks out. Right now I'm trying to keep my lean muscle fed and slowly drop bodyfat. I hit stage weighing 186 @ 3.5% 5'11 last year and I'm hoping I can be around 195 and get my bf% under the 3's.

Here are some pictures from last October after the show

http://i1257.photobucket.com/albums/ii505/ryanweedison/1111111111111111112.jpg

http://i1257.photobucket.com/albums/ii505/ryanweedison/1111111111111.jpg

http://i1257.photobucket.com/albums/ii505/ryanweedison/11111111111111111111111111113.jpg

The Start 2008
http://i1257.photobucket.com/albums/ii505/ryanweedison/afdfasdfharry.jpg

Meal 1- 6 oz Sirloin Steak –2 whole eggs - 6 egg whites – 2 slices high fiber toast – 16 oz green tea

Meal 2 - 10 oz Flank Steak – 2 corn tortillas – shredded lettuce – 1 avocado- salsa (Taco Time!)

Meal 3) 10 oz Sirloin steak – 1 cup broccoli – 8 oz. yam

Meal 4) 10 oz Chicken (2 hours before) – 2 cups brown rice – pineapple sauce – Ms. Dash Teriyaki Marinade

Meal 5) Prelift 1 serving Karbolyn (Orange Shockwave) (30 minutes before taken w/prelift)2 srv. protein– 1 srv. Liquid amino

Meal 6) Post- REAL GAINS Liquid super amino (right after)

Meal 7) 16 egg whites

Sleep 6-7 hours and repeat

I work graveyards so I get to the gym at 5 am during the work week and 2 am on my days off.

Monday Morning 5am: Hamstrings Calves
Lying Leg Curls 3x25 Seated curls 3x25
RDL 4x10/6x6 Leg Press 3x12/4x6(followed by LP calf raise) Lunges 2x100 yards
Preston Noble calves : Donkey Calf – standing calf – seated

Tuesday Morning 5 am: Delts/Traps
Machine Shoulder press 2x50 DB Press 4x10/4x6 Lateral Raise 5x10 Front raise 3x10
Rear Delt fly 3x10 Upright rows 4x10 Behind the Back smith shrugs 3x10, Shrugs 5x10 Forearm rollers

Wednesday Morning 5 am BACK Triceps
Pullups 7x7, Lat Pulldowns 5x5/4x12, Dirty Rows 4x10, Low lat rows 2x20, Tbar rows 2x20, Seated cable rows 3x10, Straight Arm Pull downs 4x10. Close Grip push downs 3x10, Overhead ext 3x10, Ropes 7x7

Thursday Morning – Chest/delt Biceps
Incline DB press 5x5, Decline Bench Press 3x12, Vertical Machine press 4x10 Flyes Spider Curls, Preacher Curls, Standing DB curls, Hammer Curls, Forearm rollers (all 3x10)

Thursday Day – Quads
Leg Extension 3x100, Hack squat 5x8, Front squats 3x10, BB Lunges 300 yards, Seated ham curls 7x7 Superset w/ leg ext 7x7 Preston Noble Calves

Friday – heavy back attack
Partial Deadlifts 5x5, Bent BB rows 3x10, 1arm db rows 3x10, Lat pulldowns 7x7 superset w/ DB pullovers 7x7

Saturday- BroDAY Arms/calves
I freestyle this day. Usually a quick 40 minute workout in n' out

I work at a pretty dope place with a good supplement hook up.
http://i1257.photobucket.com/albums/ii505/ryanweedison/supps.jpg[/QUOTE]

Recently did some pictures
http://imagecdn.bodybuilding.com/img/user_images/growable/2012/06/06/41767392/gallerypic/1xLr1tu7gm8Mmimi7LFCxCDMw4Te192.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/06/06/41767392/gallerypic/10ka0JXwSqLmL1dUit9LIIdu8LJkOc333.jpeg

C.Coronato
06-20-12, 11:17 am
Huge transformation brother! Best of luck.

Rad
06-21-12, 3:05 am
Huge transformation brother! Best of luck.

Thanks Dude!

GoldieLocks
06-23-12, 4:43 pm
Great job Rad, looking forward to seeing your prep here.

mcbeast
06-23-12, 5:23 pm
Great Transformation! Where are you located in the NW?

Rad
06-24-12, 10:57 pm
I'm out in Boise, Idaho where there is nothing to do besides camping, lifting, and eating. It gets pretty boring with the day to day so it helps to keep on point with dieting and training.

Rad
06-24-12, 11:12 pm
Woke up late and had to run out of the door. I took a shot of liquid aminos which packs 22g's protein and 23 grams of amino acids. Stopped by Costa Vida for a nice semi-clean breakfast burrito. (Wheat Tortilla, Steak, Black beans and rice) Ate that loaded the dirtbike up then headed to the mountains to ride for a few hours. I was starving by the time I got home so I made 12 oz. sirloin, 8oz yam, and a little asparagus. Went to run errands and ended up grilling again I had a 10 oz chicken salad and then I grilled up a hot dog to go with it. Did some more running around and then ended with the demon combo. My wife and I shared a large pizza w/cold stone ice cream (awesomely terrible). I'll still use 1 cheat meal a week but I won't eat to this extent probably until the night after my show. I don't know how people can eat this shit everyday my stomach has been a wreck today. It definitely feels necessary for my mind's health to get 1 cheat meal in a week. I always feel if I cheat on my diet I shoot the whole day because it throws my digestion off but damn I love the occasional pizza

GoldieLocks
06-30-12, 11:39 pm
It's funny, after each season of shows I competed in, I craved something different. the 2003 batch of shows, Pizza was all I could think about, oh, and half a pint of ice cream afterwards.
I kept on killing thin crust godfathers pizza post show for like 2 weeks straight....LOL

Kill i oughtta
06-30-12, 11:57 pm
Woke up late and had to run out of the door. I took a shot of liquid aminos which packs 22g's protein and 23 grams of amino acids. Stopped by Costa Vida for a nice semi-clean breakfast burrito. (Wheat Tortilla, Steak, Black beans and rice) Ate that loaded the dirtbike up then headed to the mountains to ride for a few hours. I was starving by the time I got home so I made 12 oz. sirloin, 8oz yam, and a little asparagus. Went to run errands and ended up grilling again I had a 10 oz chicken salad and then I grilled up a hot dog to go with it. Did some more running around and then ended with the demon combo. My wife and I shared a large pizza w/cold stone ice cream (awesomely terrible). I'll still use 1 cheat meal a week but I won't eat to this extent probably until the night after my show. I don't know how people can eat this shit everyday my stomach has been a wreck today. It definitely feels necessary for my mind's health to get 1 cheat meal in a week. I always feel if I cheat on my diet I shoot the whole day because it throws my digestion off but damn I love the occasional pizza

i hear ya mine was today and i took out a whole pizza after my legs session its worth it for sure.

ThatLittleMonster
07-01-12, 11:50 am
I just saw this flyer at the Max Muscle shop last week it might be nice to watch this journey and go see ya out there. I used to live in Nampa Idaho, my man now im in portland. ill keep in tuned with this journey, kill it brother

Rad
07-03-12, 7:13 am
It's funny, after each season of shows I competed in, I craved something different. the 2003 batch of shows, Pizza was all I could think about, oh, and half a pint of ice cream afterwards.
I kept on killing thin crust godfathers pizza post show for like 2 weeks straight....LOL

Yeah I've got PRIMO's pizza buffet on my list for after the show. they have every type of pizza along with desert pizza's. Oreo cookie dough pizza, I'll be snagging some ice cream too.

Rad
07-03-12, 7:16 am
I just saw this flyer at the Max Muscle shop last week it might be nice to watch this journey and go see ya out there. I used to live in Nampa Idaho, my man now im in portland. ill keep in tuned with this journey, kill it brother

Awesome! I lived out in portland for a bit and then moved back to Idaho.I liked the weather it always had me in a training mood, carb up at Voodoo doughnuts haha

Rad
07-03-12, 7:33 am
1 year between shows. I put 9 months into building and now it's under 12 weeks out and I need to slowly begin my cut. I can't believe it's already time to get ready for this shit all over again. I'm slowly starting to go into my prep shell. I got Alcohol out of the way 2 weeks ago, and have gone down to my 1 cheat meal a week. In a way I'm ready for this social isolation.. At some point I'm ready for my friends to quit asking what I'm doing because they know. I'm a couple weeks away from shutting down my facebook for awhile, people bitch way too much. The clock is ticking I'm ready to put all I have into this.

ready.

GoldieLocks
07-03-12, 10:14 am
1 year between shows. I put 9 months into building and now it's under 12 weeks out and I need to slowly begin my cut. I can't believe it's already time to get ready for this shit all over again. I'm slowly starting to go into my prep shell. I got Alcohol out of the way 2 weeks ago, and have gone down to my 1 cheat meal a week. In a way I'm ready for this social isolation.. At some point I'm ready for my friends to quit asking what I'm doing because they know. I'm a couple weeks away from shutting down my facebook for awhile, people bitch way too much. The clock is ticking I'm ready to put all I have into this.

ready.

just remember that you have a few of us on here that are prepping right along side you too.
the social isolation is necessary, but still can weigh on you.
keep up the great work, keep your eye on that prize, and we got ya

Rad
07-04-12, 7:29 am
just remember that you have a few of us on here that are prepping right along side you too.
the social isolation is necessary, but still can weigh on you.
keep up the great work, keep your eye on that prize, and we got ya

I appreciate it the forums keep me alive. I definitely feel like an outcast at times. I'm a 23 year old who isn't concerned with partying to house music, wearing ed hardy, and chasing hood rats. That seems to be the typical night here in Boise. I read through all the Animal stuff and chat on the forums it keeps me motivated. Stoked to put my journey up and see the other prep journals this is quickly becoming my favorite forum.

HIGA MONSTER
07-04-12, 9:44 am
Best of luck bro. Will stay tuned.

Where you at the Boise Fitness Expo last month? I was there at the Animal Pak booth with Rage.

HIGA MONSTER

Rad
07-06-12, 6:20 am
haha Higa Monster! I was definitely there, and at the after party at china blue. I spoke with you for a minute that night but it was pretty crazy and my memory is a bit hazy. My wife took a picture with you too, I got the last alcohol cheat outta my system that night. Hope you guys can come back soon!

I'm on the left, pretty deep into the night at that point haha
http://i1257.photobucket.com/albums/ii505/ryanweedison/RADRAGE1.jpg

http://www.bodybuilding.com/fun/fit-employee-spotlight-rad-ryan-widdison.html

Rad
07-06-12, 6:32 am
1st among many tweaks along this road to September. I finally/reluctantly started a small cardio routine my goal is to get that crazy shred of 3% w/the minimal amount of cardio possible. Later today I'll get some before pix and get my bodyfat tested so I can throw that up here too. I'm planning on doing about 10-15 minutes of cardio at the end of my workouts. At this point I'll be using the stair stepper to burn calories and hopefully add some size to my calves. I've started using the stairs as a 'continuous standing calves' machine. The tempo is fairly slow and I make sure to get a full stretch through the calves and get on my tip toes to fully work the muscle. I will also be adding HELLCENTRICS into my lifts. I'll be adding them into my lagging areas I feel like that sort of volume training can add mass while having a conservative 'lean bulk' diet for about the next 6-8 weeks. At 4 weeks out I want to be about 4% bf so I don't have to kill myself with last minute cardio like I did last year. I'm trying to make this prep easier than the last and use my experience from 2011. I think I'll look into some powerlifting/strongman comps in spring I want to do it all, I love the competition.

ThatLittleMonster
07-09-12, 1:50 pm
voodoo for life, yea i went back and forth to idaho and portland for about 3 years, but now im here in portland to stay. keep strong
A.B.E always be eatin

Rad
07-18-12, 7:31 am
It's been a couple weeks since prep started and it's been pretty easy swinging into contest dieting so far. I'm sure as I deplete more and more it'll take some motivation to keep eating boring ass chicken n' greens. Still staying fairly heavy weight wise, and I've been thrashing myself in the gym. I keep thinking about getting 2nd place last year and I'm thinking screw that. All 2nd did was tick me off, and add fuel to the fire. Spread the cheat meals out to once a week for about 1000 calorie meal at the end of my day friday.

I feel slightly more confident this time around. I've done it before and know that I can diet down, now it's time to improve from last year. Stoked to be able to afford a multivitamin and other supplements as well. Last year my parents ended up paying my entry fees cuz I didn't have any money. Thank god for having a job.

playing around on bench today I hit a pr of 375 which is still way under where it should be. I rarely do the standard bench press to avoid any unwanted shoulder injuries but every once in awhile you gotta just bro out and rep some weight.

I got hooked up with a bunch of moose/deer recently so I'm putting it to use. I think red meat will be in my diet until about 4 weeks out.

This morning I had 8 oz. lean moose burger w/5 egg whites a shot of aminos and headed out for cardio. my cardio blows right now
http://i1257.photobucket.com/albums/ii505/ryanweedison/moose2.jpg

Rad
07-24-12, 7:20 am
still feeling pretty good at the end of my 3rd low carb day in a row. shit's going to get rough but with mental prep I'm hoping i'll be able to get this food down for the rest of the prep. I basically have the same 3 meals planned for work chicken n' greens also known as boring as hell. started riding my bike to the gym today and busted out a hamstring workout. I feel I need to put a serious focus on my hams and chest coming up. let me know if you see other weaknesses I need to bring up

boring ass work food
http://i1257.photobucket.com/albums/ii505/ryanweedison/greensnchicken.jpg

10 weeks out
http://i1257.photobucket.com/albums/ii505/ryanweedison/2012-07-21_16-49-22_930.jpg
http://i1257.photobucket.com/albums/ii505/ryanweedison/2012-07-21_16-51-08_797.jpg
http://i1257.photobucket.com/albums/ii505/ryanweedison/2012-07-21_16-52-13_923.jpg
http://i1257.photobucket.com/albums/ii505/ryanweedison/2012-07-21_16-52-51_647.jpg