View Full Version : Xander's Fall Show: NPC NATURAL NORTHERN USA
Been training since November 06' for this coming show in the Fall. Held in Cleveland Ohio October 6th at the Lakewood Civic Center.
I'm at 20 weeks out now and will use this thread to share thoughts, training, diet, contest prep and ultimately the results!
Currently at 219lbs and 9 percent BodyFat. I get the pinches every Monday to mark progress. Will share it all.
Gonna be a small Heavyweight considering but that's cool with me...I know how to pose :-)
Plan this to be a 4-5 times per week update.
My last show was in 98 and came in second as a middleweight...thought for a 40th Birthday present to myself..stepping on stage again was a nice choice..
-Xander-
excessive endorphins
05-23-07, 2:19 pm
wow man 219 at 9% thats pretty big. no present better then being happy with yourself right?
well good luck on your journey man everyone here has your back.
ill be sure to check in on your log.
btw do you have pictures?
it might be able to help us all here on the forvm follow your progress easier.
widdlewade44
05-23-07, 2:19 pm
I'm looking forward to following your journey, peace.
Kevin
widdlewade44
wow man 219 at 9% thats pretty big. no present better then being happy with yourself right?
well good luck on your journey man everyone here has your back.
ill be sure to check in on your log.
btw do you have pictures?
it might be able to help us all here on the forvm follow your progress easier.
I will this Friday after the PT session. Will post em up.
Thank you sir...
-Xander-
excessive endorphins
05-23-07, 2:31 pm
well then well all be looking forward to that day.219 is a pretty solid weight.again best of luck man
fultz2400
05-23-07, 2:42 pm
good luck
Thanks guys...much appreciated.
219 is my average weight. I fluctuate between 221 to 217 over the last 2-3 weeks. Depends if it's morning, evening, etc. With the amount of carbs and water I put down daily its' gotta be tissue volume and water in the difference.
No problem on the pics..will do it after the session on Friday with a new camera been dying to use. :-)
-Xander-
Good Luck Xander, looking forward in following your journey.
Some details on what's going on right now..
Supplements:
I've stuck with Beverly and Parrillo products for ever it seems like..although the Animal Products here must be given a try and working on matching what I'm taking to what they offer..
Beverly:
Ultra 40s (1 per 10 lbs of bodyweight per day and take the breakdown with each meal)
Mass BCAAs (Eat em like candy)
7-Keto (6 per day) pre work out and in the AM
Glutamine (Before/During/After each workout)
Parillo:
Creatine Mono (With each shake 2 times per day)
Pro-Carb (Mix with shakes)
Whey is the 100 percent Gold Standard in 5lb tubs.
* Parillo and Beverly Headquarters are 100 miles from my house so they are very popular around here..John actually was a judge in my 98 show.
Training:
I utilize a Master Trainer that's had a nice low-key bodybuilding career. Carlton Austin. He's a heavweight and believes in the old school principles of training. Used him for 2 years before the 98 show and using him again now since November for this show.
Training for size now so...
Monday:
Squats: working up to 450 for 4-6 reps.
Flat Bench: working up to 275x6
Seated Barbell Press: Working up to 185x6
Tris: Dips, Dips, Dips..working up to 6 with a plate hanging
Calves: Varies..always heavy same reps and sets
Tuesday:
Stiff Legged Deads: working up to 405 for 6
Back: Pull ups-no weight yet- Reps start at 10 then down to 6 about 4-5 sets
One Arm Dumbell Rows: Working up to 110lbs for 6
Upright Row: Curl Bar up to 125lbs for 6
Biceps: Straight Bar Curls up to 100 lbs for 6
Weds: Off
Thurs/Friday..Repeat Monday and Tuesday.
I've done this for 4 weeks and getting ready to change it up on Monday.
NEVER sacrifice the weight for perfect form. I do use some foreced reps. The last 2 sets are considered the "work" sets and everything before that is a "warm-up" still.
Movements are slow and methodical with a focus on slow releases or "push" the weight down instead of let it drop and always, always flex hard at the end of each contration.
Cardio is 2-times per week on Weds and Saturday. Abs the same on days off.
Pokoritel
05-23-07, 3:43 pm
I will definetly be back here to check up on your progress. You got plenty of experience and your workout set up...well never really seen something like that before. I know I am gonna learn alot from your journey. Good luck on the show. Peace
I will definetly be back here to check up on your progress. You got plenty of experience and your workout set up...well never really seen something like that before. I know I am gonna learn alot from your journey. Good luck on the show. Peace
The real key to this is form and intensity. Keep your shoulders down. Shoulder blades pinched. Chest out. Flex hard at the end of each movement. Put the weight down slowly..Hold the contraction.
Things he's barkin' at me while training. :-)
Thank you sir!
Update:
Weds was my day off and needed it. Did some light cardio by takin' my Pit for a walk around the park. Couldn't stop eating! Good!
I believe what Lee Priest does in that "There is no such thing as over-training...just-under eating". So true.
Diet: Been really good to my diet and have spent more time adding spices and flavor to each meal. Boiling my meat in Chicken Broth makes things taste damn good.
Weight and BodyFat: My trainer has forgone the body fat tests now. My last was 9 percent at 219 2 weeks ago. Yesterday's weight was 219 but my abs are starting to show more.. (clear up a bit) and obliques are looking good. More fat loss more muscle I beleive. Strength is there so probably won't worry about the body fat again for a while until time to Cut in July. Besides..it's the mirror that reigns supreme anyways. I don't want to lose to much right now still trying to put on size.
Making a change to my supps. Going more with Universal and going to order Wrath's Stack and Torrent to get me started.
Today will be the last day of power excersises with Monday being the day for a new routine that will focus the first half of the week on strength..the second half on shaping excersises.
PICS! Will post those up by June 1 at Midnight. Entered the 12 week challenge here on the forum and want to get some quality pics at the gym for the contest.
Also, started in on my posing practice. I purchased the Ed Corney video on posing and starting to work some of his moves in to a routine. He's an amazing poser. Flat out.
Ed even signed the movie for me!! Will go in there with my others like Louie's sig, Dorian's sig, etc. Some of my heros.
More Monday after the change in routine. I don't exactly know what it will be as my trainer runs that for me. Fortunate as hell.
-Xander-
Pokoritel
06-20-07, 5:58 pm
Hey Xander how is training coming along?