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
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