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View Full Version : The Long Road to My 1st Show - aLoc's Journey



aLoc87
07-01-13, 7:42 am
In it for the long haul...Here is my relentless pursuit to put on muscle and work my way up to my first bodybuilding competition. I'm currently 183lbs and to be quite honest, not sure where my body-fat % stands right now (15-20%?). My goal is to work my way up to a lean 200lbs. Since May 2013 I have been cutting and will continue to try to lean out as much as possible until the end of September. I will be bulking from October - May while trying to stay as lean as possible.

I've been a Personal Trainer for 4 years and currently in my last year of Physical Therapy school. Two challenges I will face with these is 1.) Not being able to have whole food meals due to training multiple clients in a row (good problem to have though!) and 2.) Re arranging my training schedule with a very demanding school program.

And off we go! First meal of the day is down...busy day ahead of me!

aLoc87
07-01-13, 8:56 pm
Animal Stak
Animal Cuts
Egg protein powder
Whey protein powder
Multi-Vitamin
Fish Oil

2nd cycle of Stak & Cuts, liking the way I look and feel. Egg protein I use post workout. Whey protein is an isolate I use for a meal.

aLoc87
07-01-13, 9:08 pm
Tornado warnings in the city I live in today and many surrounding areas. Something we don't see here in MA. Definitely nerve racking and I'm happy everyone is safe.

Nutrition Today:

Cuts upon waking
Meal 1: 1/2 cup steel cut oats, 6 scrambled eggs, 1 Banana, 1 cup almond milk. Multivitamin
Meal 2: 4 oz. chicken thighs, 1 medium sweet potato, 1 cup green beans. Fish oil
Pre workout: Stak
Post workout: 2 scoops egg protein, 1 banana
Meal 3: 8 oz. chicken breast, 2 cups white rice with mixed vegetables, 2 tbsp guacamole. Cuts
Meal 4: 4 oz chicken breast, 1 cup brown rice with mixed vegetables
Meal 5: 2 scoops whey protein
Meal 6: 4 oz chicken breast, small salad, 1 cup almond milk. Multivitamin

aLoc87
07-01-13, 9:54 pm
Warm up: 15 min. on bike

Lying Leg Curl: 2 warmup sets then 4 x 8 (90lbs.)
Barbell Squats: 3 warmup sets then 4 x 6 - 8 (225lbs.)
DB Walking Lunges: 4 x 10 each leg (45lbs.)
Barbell Straight Leg Deadlift: 3 x 12 - 15 (195lbs.)
Hip Abduction Machine: 4 x 15 (120lbs.)
Calve Raise on Leg Press: 4 x 30 (90lbs)
Ankle Dorsiflexion: 4 x 10 - 12
Seated Calve Raise: 4 x 12 - 20 (65-90lbs.)

Cool down: 5 min. stretches for lower body

aLoc87
07-03-13, 1:02 pm
Warm up: 15 min. on bike

Flat barbell chest press: 3 warm up sets then 4 x 6 - 8 (185)
Incline barbell chest press: 4 x 8 - 12 (135)
Dips: 4 x 8 - 12 (25- 45lb plate)
Flat db flyes: 3 x 10 - 15 (30 - 45)
Cable flyes: 3 x 12 - 15 (30)
Crunches: 4 x 30
Oblique cruches 4 x 30
Reverse crunches 4 x 20

Cool down: 5 min. full body stretches

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Nutrition:

Cuts upon waking

Meal 1: 6 srambled eggs, 1/2 cup steel cut oats w/ 1 tbsp almond butter, 1 banana, cinnamon & stevia. Multivitamin
Meal 2: 4 oz. chicken thighs, 1 medium sweet potato, 1 cup mixed vegetables
Stak pre-workout
Post workout: 2 scoops egg protein, 1 banana
Meal 3: 8 oz. turkey breast, 2 cups white rice w/ mixed vegetables, 2 tbsp guacamole
Meal 4: 2 scoops whey protein, 1 cup oats
Meal 5: 2 scoops whey protein
Meal 6: 4 oz. turkey burger, 2 tbsp guacamole. Fish oil

Firefist
07-03-13, 1:32 pm
Nice. You getting your DPT? Keep working hard man. Your logs are really solid. I'm subbed.

aLoc87
07-03-13, 1:55 pm
Nice. You getting your DPT? Keep working hard man. Your logs are really solid. I'm subbed.

Thanks for the support man! I'm actually going for a degree as a Physical Therapist Assistant. Less school than a DPT but still a solid career.

Firefist
07-03-13, 2:27 pm
For sure man, physical therapy is a great career. I was in my first year of DPT before I opted out for other avenues. My gf is actually taking her boards this month.

aLoc87
07-03-13, 2:35 pm
For sure man, physical therapy is a great career. I was in my first year of DPT before I opted out for other avenues. My gf is actually taking her boards this month.

That's cool man. Becoming a personal trainer made me want to pursue other avenues (Physical Therapy) and I think a lot of things like that is a "guided discovery" of what you truly want to do. Good luck to your gf! She must be pumped she has finally made it to the national exam!!

aLoc87
07-03-13, 9:00 pm
Had a training partner for the first time in years today! Felt cool to actually train with someone for a change...

Warm up - 15 min. on bike

Landmine press: 2 warm sets then 4 x 6 - 10 reps (100 - 140)
Db reverse flyes: 4 x 8 - 15 (25 - 30)
Db scaption: 4 x 8 - 10 w/ triple drop set (10- 25)
Rear delt machine: 4 x 10 - 12 w/ triple drop set (50 - 110)
Overhead press machine: 3 x 10 - 12 (110 - 130)
Standing db shrugs: 4 x 10 - 12 (90 - 100)
Seated db shrugs: 3 x 12 - 15 (50)
Db wrist extensions: 3 x 12 - 15 (12 -15)
1 leg seated calve raise: 4 x 20 (25 - 30)
Db wrist flexion: 4 x 15 - 20 (40)
Ankle dorsiflexion: 4 x 10 - 15
1 leg calve raise on leg press: 4 x 12 - 15

Cool down: 10 min. full body stretches

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Nutrition

Cuts upon waking

Meal 1: 6 scrambled eggs w/ green onions & garlic scapes, 1/2 cup steel cut oats w/ 1 apple, 1 tbsp almond butter 2 tsp raw honey & cinnamon.
Stak pre-workout
Post-workout: 2 scoops egg protein
Meal 2: 8 oz. turkey breast, 2 cups white rice w/ mixed vegetables, 2 tbsp guacamole, 1 cup almond milk. Multivitamin, Cuts
Meal 3: 4 oz. chicken thighs, 1 large sweet potato, 1 cup mixed vegetables. Fish oil
Meal 4: 4 oz chicken breast, 1 cup brown rice w/ mixed vegetables.
Meal 5. 4 oz. turkey burger w/ 2 tbsp guacamole

aLoc87
07-06-13, 7:44 am
Hope everyone had a good 4th! My lats are still feeling sore from this one.

Warmup: 15 min. on bike

Barbell deadlifts: 2 warm up sets then 3 x 5 - 8 (250 - 315)
Pull ups: 4 x 6 - 12
1 arm db rows: 4 x 6 - 12 (70 - 80)
Hammer strength lat pulldowns: 3 x 8 - 12 (90 - 110)
Close grip lat pulldown: 3 x 8 - 12 (140 - 160)
T - bar rows: 3 x 8 - 10 (100)
Back extensions: 4 x 20 (45)
Crunches: 4 x 30
Oblique cruches 4 x 30

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Nutrition

Cuts upon waking

Meal 1: 1/2 cup steel cut oats w/ 1 apple, 1 tbsp. almond butter, cinnamon & stevia. Multi-vitamin
Stak pre-workout
Post workout: 2 scoops egg protein, 1 apple
Meal 3: 2 cups white rice w/ mixed vegetables, 4 oz. chicken thighs. Cuts
Meal 4: 4 oz. rib eye, 4 oz. chicken sausage, grilled eggplant, roasted zucchini & summer squash
Meal 5: 4 0z. chicken thighs, 1 cup roasted zucchini & summer squash

aLoc87
07-07-13, 2:54 pm
Was a little rushed on this one due to having to work earlier than usual. Still got a good pump!

Warm up: 15 min. on bike

Rope pushdowns: 4 x 10 - 12
Close grip bench press 4 x 6 - 10 (135 - 160)
Dips: 4 x 8 - 10 (25 - 45)
EZ bar supinated push downs: 3 x 10 - 15 w/ triple drop set x 5
Close grip barbell curls: 4 x 8 - 10 (50 - 60)
Incline wide grip db curls: 4 x 8 - 10 (20)
Hammer strength preacher curl: 3 x 8 - 10 (45 - 55)
DB hammer curls: 4 x 10 - 12 (25 - 30)
Behind the back barbell wrist curl: 4 x 10 - 15
Reverse barbell curl: 4 x 8 - 12 (50)

---------------------------------------------

Nutrition

Cuts upon waking

Meal 1: 1/2 cup steel cut oats w/ 1 apple, 1 tbsp almond butter, cinnamon & stevia, 6 scrambled eggs, 1 cup almond milk. Multvitamin
Stak pre-workout
Post workout: 2 scoops egg protein
Meal 2: 8 oz. turkey breast, 2 cups white rice w/ mixed vegetables, 2 tbsp. guacamole
Meal 3: 4 oz. chicken breast, 1 cup brown rice w/ mixed vegetables. Cuts
Meal 4: 4 oz. chicken breast, 1 cup brown rice w/ mixed vegetables. Multivitamin, fish oil
Meal 5: 2 scoops whey protein, 1 cup rolled oats

aLoc87
07-07-13, 3:02 pm
30 min. hills on upright bike
30 min. intervals on elliptical

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Nutrition:

I did not feel very hungry yesterday probably due to the excessive heat. I also was out of town and unable to get in 1 - 2 more meals like I should have.

Cuts upon waking

Meal 1: 4 wheat free toaster waffles, 1 tbsp maple syrup, 6 scrambled eggs w/ 1 tbsp salsa, 1 cup almond milk. Multivitamin.
Meal 2: 4 wheat free toaster waffles, 1 tbsp maple syrup, 4 oz. turkey burger
Stak pre-workout
Post workout: 2 scoops egg protein, 1 peach
Meal 3: 4 oz. chicken breast, 1 cup brown rice w/ mixed vegetables, 1 cup almond milk, 1 kiwi. Multivitamin, fish oil.
Cuts
Meal 4: Burrito bowl with chicken, rice, beans & guacamole

aLoc87
07-09-13, 9:20 am
Sunday is for rest, recovery and food prep. Prepped 14 meals for my week. If you cannot get this part down for bodybuilding you're never going to reach your full potential.

Firefist
07-09-13, 9:26 am
Sunday is for rest, recovery and food prep. Prepped 14 meals for my week. If you cannot get this part down for bodybuilding you're never going to reach your full potential.

For sure man. Lots of hard work goin on in here. Its gonna show come show day.

aLoc87
07-09-13, 9:29 am
Feeling my quads today after this one. Switching it up this week and hitting my lagging body parts first for all training days. In my case for legs, calves.

Warm up: 15 min. bike

Standing calve raise (toes out): 4 x 20 (135)
Seated calve raise: 4 x 20 (95 - 105)
Ankle dorsiflexion: 4 x 15 (70)
Lying leg curl: 2 warm sets then 4 x 6 - 10 (90)
Barbell squats: 2 warm up sets then 4 x 6 - 8 (225 - 250)
Plate loaded leg press: 4 x 25 (270 - 360)
Hip abduction machine: 4 x 12 - 15 (130 - 150)
Glute machine: 3 x 12 (30)

Cool down: 10 minutes lower body stretches

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Nutrition:

Cuts upon waking

Meal 1: 6 scrambled eggs w/ 2 tbsp. salsa, 1/2 cup steel cut oats w/ 1 apple, 1 tbsp almond butter, cinnamon & 2 tsp raw honey, 1 cup almond milk. Multivitamin.
Pre-workout: Stak
Post workout: 2 scoops egg protein, 1 banana
Meal 2: 8 oz turkey breast, 2 cups white rice w/ mixed vegetables, 2 tbsp. guacamole. Cuts.
Meal 3: 4 oz. chicken thighs, 1 medium sweet potato, 1 cup sautéd mixed vegetables. Fish oil.
Meal 4: 4 oz. chicken breast, 1 cup brown rice w/ mixed vegetables.
Meal 5: 4 oz chicken thighs, 2 tbsp. guacamole, 1 cup almond milk.

aLoc87
07-09-13, 9:30 am
For sure man. Lots of hard work goin on in here. Its gonna show come show day.

You got it! Nothing great comes without hard work!!

aLoc87
07-10-13, 9:11 pm
With my training I have been focusing on getting a maximal muscle contraction with each rep. While throwing around weights may look impressive, it doesn't have much carry over from a bodybuilding perspective. Also with my chest training I've decreased the weight with my barbell presses while focusing on increasing my range of motion, bringing the bar short of touching my chest. Before I was fearful of hurting my shoulders (previous injury) from going to low. The real problem comes in when you're using too much weight which can hurt the shoulders. Since I've been using less weight I have had no shoulder problems going lower with the bar. Through incorporating these two techniques, I've noticed deeper striations in my chest while continuing to get stronger with my presses.

Warm up: 15 min. bike

Flat barbell press: 2 warm sets then 4 x 5 - 8 (185)
Incline barbell press: 4 x 8 - 10 (135)
Dips: 4 x 8 - 15 (45)
Incline db fly: 3 x 10 - 15 (30 - 40)
Db pullover: 3 x 8 - 10 (75)
Low cable fly: 3 x 12 - 15 (20)
Back extensions: 3 x 20 (45)
Crunches: 3 x 30
Oblique crunches: 3 x 30

Cardio: 30 min. intervals on upright bike.

----------------------------------------------------------

Nutrition:

Cuts upon waking

Meal 1: 1/2 cup steel cut oats, 1 tbsp almond butter, 1 apple, 2 tsp. raw honey & cinnamon, 6 scrambled eggs w/ 2 tbsp. salsa. Multivitamin
Pre-workout: Stak
Post Workout: 2 scoops egg protein, 1 banana
Meal 2: 8 oz chicken breast, 2 cups white rice w/ mixed vegetables, 2 tbsp guacamole. Cuts
Meal 3: 4 oz. chicken thighs, 1 medium sweet potato, 1 cup sautéed mixed vegetables. Fish oil, multivitamin.
Meal 4: 4 oz. chicken breast, 1 cup brown rice w/ mixed vegetables.
Meal 5: 6 egg white omelette w/ sautéd vegetables.

aLoc87
07-14-13, 9:59 pm
Pre-workout: Stak

Warm up: 15 min. bike

Rear Delt Machine: 3 warm up sets then 4 x 8 - 12 (120 130)
Standing db scaption: 4 x 20 (15 - 20)
Seated reverse db fly: 4 x 8 - 10 (25)
Landmine press: 4 x 8 (75)
Cable reverse fly: 3 x 8 - 10 (30)
Standing db shrug: 4 x 10 -12 (95 - 105)
Seated db shrug: 4 x 12 - 15 (50)

Cardio 30 min. intervals on bike

Post-workout: 2 scoops egg protein, 1 banana

aLoc87
07-14-13, 10:04 pm
Pre-workout: Stak

Warm up: 15 min on bike

Deadlifts: 3 warm sets then 4 x 5 - 10 (250 - 315)
Chin ups: 4 x 6 - 12
1 arm db rows: 4 x 8 - 12 (70 - 80)
Close grip lat pulldown: 3 x 8 - 10 (160)
Wide grip cable row: 3 sets 10 - 12 (90 - 100)
Hammer strength shrugs: 3 x 10 - 12 (180)
Prone db Y & Ts: 3 x 10 each (12)

Cardio: 30 min. intervals on elliptical

Post-workout: 2 scoops egg protein, 1 banana

aLoc87
07-14-13, 10:12 pm
Pre-workout: Stak

Warm up: 15 min. on bike

Barbell wrist flexion: 4 x 15 - 20 (50 - 60)
Barbell wrist extension: 4 x 15 - 20 (30)
Dumbbell hammer curls: 4 x 10 - 12 (25 - 35)
Close grip bench press: 4 x 6 - 10 reps (155 - 160)
Hammer strength dips: 4 x 10 - 12 (180)
Incline db skull crushers: 4 x 6 - 10 (25 - 30)
Rope pushdowns: 4 x 10 - 15 w/ triple drop set & 30 sec. hold (30 - 80)
Barbell curls: 4 x 8 - 10 (60 - 70)
Seated db curls: 4 x 6 - 8 (30 - 40)
Preacher curl machine: 3 x 8 - 12 (30 - 50)
Reverse barbell curls: 3 x 8 - 10 (40 - 50)

Cardio: 30 min. hills on treadmill

Post-workout: 2 scoops egg protein, 1 banana.

aLoc87
07-14-13, 10:16 pm
Pre-workout: Stak, 1 mug iced coffee

Seated calve raise: 4 x 20 (70 - 90)
Standing calve raise: 4 x 20 (220)
1 leg standing calve raise: 4 x 20 - 25
Barbell wrist flexion: 4 x 15 - 20 (60)
Barbell wrist extension: 4 x 15 - 20 (30)
Behind the back barbell wrist flexion: 4 x 12 - 15 (65 - 70)

Cardio: 30 min. hills on treadmill

Post-workout: 12 pieces of sushi, seaweed salad

aLoc87
07-14-13, 10:25 pm
Very busy week hence my lack of posting. Had to go into work early a few days and was busy doing stuff most of this weekend. Prepped 14 meals for the week today and set up my Tanita scale. I bought a Tanita scale so I could see where my body fat percentage stands. Today my stats were 180.6 LBS and 21.6% body fat. I'm kind of disappointed with that number because I've been busting my ass since May to lean out. I've lost about 12.5lbs since the end of May and have noticed a difference in the way my clothes are fitting. I guess I thought my body fat percentage would have been lower...Oh well! I'll be weighing in each week so we will see how it goes. One more month of cutting then the bulking season begins!!

aLoc87
07-17-13, 9:33 am
Been doing the same training split for 6 weeks so it's time to change it up. I'm trying out a training split that Machine prescribed in one of this articles.

Monday: Legs
Tuesday: Chest & Arms
Wednesday: Back
Thursday: Shoulders & Arms
Friday: Legs
Saturday: Off
Sunday: Off

Cardio: 4x/wk
Abs & Calves: 4x/wk

I'm hoping that this new routine will help get these wheels bigger. Time to train!