View Full Version : My Contest Training
I'll start with background i'm training for my 2nd and 3rd shows. The first is a level 2 the other level 4a (dexter jackson's bodybuilding & figure classic). I'm 6 weeks out saturday bf% two weeks ago was 7.2 probably dropped down to 6. something over the last two weeks. Anyway so i plan on documenting my training for the rest of my prep. So here it goes
Mon- Cardio 40 min treadmill before meal 1
Arms- Single arm press downs 3 sets @ 30 for 12
Seated ez bar ext. 50x15reps, 60x15reps, 70x12, 80x12
Barbell curls 45x15, 55x15, 65x12, 65x10
rope-pressdowns 30x15,40x12, 50x10 drop 30 to failure
Hammer curls 25x12, 30x10, 30x8 drop 25x5
dips 3 sets 12
hammer strength preachers 2@45x10, 35x12
rope curls (don't remember the weights light though bout 12-15reps)
v-bar press downs 50x20 2@70x12
Lots of sets but warm-ups are included..
Tues. Legs
One leg curls 25x15, 35x15, 45x12, 35x12
lying leg curls 2@85x15, 95x10drop65x8
One leg ext. 50x15,60x15,70x15,80x15
leg press 8 plates for 12, 12 plates for 12, 14 plates for 12
Smith machine squats 135x12,225x12,315x12
Walking lunges 30 pounds each hand bout 50 yards
This includes warm-ups as well. Leg press was weaker than normal useally can get another plate for 10-12 but wasn't gonna happen and i took it a little easier on the sqauts as well knee acting up a little. Good workout nonetheless.
Cardio 40 min on the tread afterword sucked
Wed. Cardio 40 min tread, and thats it
k i'm not listing all the weights cause it takes forever
Thurs. 30 min cardio treadmil
Back/rear delt
-Close pulldows superset with wide grip pully rows 4 sets 8-12 reps
-Dumbbell Pullovers 2 sets of 12
-Barbell Rows 3sets 12
-Hammer strength rows 3 sets 10-12
-smith machine deadlift 3sets of 10 light back was acting up
-bent-over laterals 3 sets of 15
calves-standing raises 4 sets 12-15
-seated raises 3 sets 8-10
hey,
How is everything going with your diet and training? You on target? How do you feel right now?
hey,
How is everything going with your diet and training? You on target? How do you feel right now?
Everything is going well right now. Condtioning is looking good and i'm keeping most of my muscle weight. Diet isn't unbearable...i eat A LOT of veggies on my low carb days they keep me pretty full. Trainig is good, weights are still heavy.
Fri-Chest/shoulders
Incline db's (top set 90's for 10)
flat smith machine press (top set 2plates per side for 8)
incline flyes 3 sets 12-15
machine flye 3 sets same
side laterals 3 sets 10-12
db presses 3 sets 8-10
up-right rows 3sets 9-15
i will get some pics soon and try to post them...anybody know how to do that let me know in laymens terms i'm computer handi-capped, thanks
quadz
the easiest way would be to upload your pics on www.photbucket.com, then copy and post the links here for us to view them.
Your other option is to use the BB.com forum but the prob with that is others will see your pics too..if you dont care, than cool.
Thought i would put my diet on here, so my journey is a little more complete
Right now i'm following a program where i have one "high" carb day followed by two low carb days
High Carb day-
M-1: 2 1/2 scoops whey, 1/2 cup oatmeal
M-2: 9oz. chicken 1 cup brown rice
M-3: 9oz. chicken 5oz. sweet potatoe
M-4: 9oz. chicken 1cup brown rice
M-5: Myoplex
M-6: 12 egg-whites 1yolk
Low carb day ( i did not include the protien..its the same as the high day)
M-1:1/2 cup oatmel
M-2: 5oz. sweet potatoe
M-3: veggies
M-4: veggies
M-5: myoplex
M-6: veggies
The high day is about 150g the lows are around 85g. I meet with my nutritionist next week, so i'll update any changes.
Training this past week was awesome but i haven't had a chance to record it yet...i train in the morning so my energy levels are always good, here is my week.
Mon. Arms
Triceps-
Pressdowns 4 sets 8-15
two arm overhead dumbbell extensions 4 sets
skullcrushers/closegrips 3 sets
Biceps-
ez bar curls 4sets 8-15 (one drop set)
hammer curls (across body) 4 sets 12
one arm hammerstrength preacher curls 2@12-15 last set 8 reps
Tues. Legs
Leg ext 5 sets last set 12 reps 205
Hammerstrength Squat 4 sets top weight 480 for 12
smithmachine squat 3 sets (2x12@315)
lunges 2 sets walking across gym
lying leg curls 4 sets 12-15
stiff-leg deadlifts 3 sets 15
the hammer squat is kinda like a hack squat, they are pretty sweet kinda new but blitz the quads well
Wed. OFF
Thurs. Back (my favorite this week)
Reverse pulldowns 5 sets 8-15
dumbbell rows 3 sets top wieght 90 for 12!! NEw PR
Hammerstrength Pulldowns superset with pulley rows 3 sets 8-12 on both
Pull-ups 3 @12
Fri- Chest & shoulders
Pecs-HammerStrength Press superset with Machine Flyes 4 set 8-12
Incline Dumbbell
Flat Flyes
Delts-Giant set of Side laterals, Front Barbell raises, Up-right rows...Three rounds of 10-15 reps bumped wieght 2nd sets kept it the same for third
3 sets front barbell presses Light they were shot
like how you got those squats in the middle there....good luck on you comp..
like how you got those squats in the middle there....good luck on you comp..
Yea i try to keep all the basics in my training all throughout my prep. yesterday went to a posing clinic my trainer put on and it was extremely helpful. I met another middlewieght who is competeing in the same shows...he will be tuff for me to beat, his upper body is better than mine. Arms are probably 2 inches more than mine same definition. But i had him in the wheel department. He had no calves and hardly any separation or much mass for that matter to the legs. It will be a battle.
Diet is takeing its toll on me now. My temper is pretty short and it seems like every one i know wants to here about what i'm eating. My response is useually "what does it matter to you, you aren't doiong it, you won't do it, how does it affect your day if you know my total carb intake...AND YES THIS IS CHICKEN same thing it always is!!!!!"
Energy is way down i ate my first meal and went back to sleep for and hour this morning. Wondering if any of you have taken energy supplements like redline...drank coffee, while dieting?
As for my arms...they are without a doubt my worst body part. I know that i can't get them to grow anymore before my shows but any suggestions for my arm routine, that can make sure i'm at my best would be helpful.
arms yesterday went very well
rope pressdowns superset hammer curls
ez-bar overhead ext. superset with barbell curls
machine dips superset machine curls
v-bar press downs superset with cable curls
Worked out to 13 working sets for both bi and tri.
Legs were real good today...high carb day
leg ext 4 sets prymiding to 200 for 12
squats (top weight 365 for 7 reps)
hack squat variation superset lunges (last set of hacks was drop set totaled 25 reps)
lying leg curls superset seated leg curls
this was one of the best leg sessions i have had in a while strong on pretty much everything had to stretch the hams for like 10 minutes before i left so i could move somewhat normal.
I was 5 weeks out yesterday everything is on target looking very good.
Cardio is bumped to an hour a day.
Training still the same everything somewhere between 8-12 reps
Carbs are 100g day one followed by 57g day 2 and 3
I'm feeling extremely drained from this low intake however my protien is probably around 350 grams 4 meals chicken 1 meal egg whites and first meal is still 60g of whey protien. This will change next week.
Pokoritel
07-01-07, 7:06 pm
good luck to ya. I will be back to see how you do. Peace
3 weeks out tomorrow, i am absolutly drained. Training is still going pretty well as i train in the morning when i'm "freash," so to speak. Just moving around doing little daily tasks are somewhat tiring now though. I hate going to work...I work at GNC, most of my customers want "The best diet pill" I love to hear "I try to diet, but it just so hard, ya know?" and i have to stand there and smile..
But i'm excited because this is the best i have ever looked and feel like i'll be able to hold my own against the competition. I know that i'll be in the best shape i've ever been in and that is all i can control. I'll keep posting my progress.
I love the pressure you feel right before a show...the anxiety, the suspense of how you will finally look. I even love the diet..the whole routine...I miss it already! I know for me, my next time on the stage I will be better than I ever was.
I wish you the best of luck. You must be so excited! I know these last 3 weeks are the roughest on ya..but your smooth sailing now. Just hang in there, stay consistent and focused. Practice posing every day! Posing is even more important than training now..other than cardio and light pump ups...posing is critical to the overall package. I still have yet to master posing..its an art form in itself. As long as your comfortable in your skin, confident in how you look and feel..you will shine on that stage..it will show in your face and in how you present yourself to the judges and the audience.
I love the pressure you feel right before a show...the anxiety, the suspense of how you will finally look. I even love the diet..the whole routine...I miss it already! I know for me, my next time on the stage I will be better than I ever was.
I wish you the best of luck. You must be so excited! I know these last 3 weeks are the roughest on ya..but your smooth sailing now. Just hang in there, stay consistent and focused. Practice posing every day! Posing is even more important than training now..other than cardio and light pump ups...posing is critical to the overall package. I still have yet to master posing..its an art form in itself. As long as your comfortable in your skin, confident in how you look and feel..you will shine on that stage..it will show in your face and in how you present yourself to the judges and the audience.
Thanks Toni, i work on the posing quite a bit, symetry poses, all the mandatories and my night routine. Also my nutritionist and trainer has put on posing clinics so i'm confident in my posing ability. But i'm definatly no kai greene or melvin anthony when it comes to posing!! Thanks for your support!!!
If anyone has not seen Kai Greene at the New York Pro get on musculardevelopment.com check the pics. The guy looked incredible!
This is more personal sappy shit...but i just started dating this chic i've known for three years. I told her i was too tired to chill that my prep was kicking my ass and that i really need to focus to be at my best..Her response was "thats cool with me babe." It's awesome to have a chic that supports what we do, and really helps to have her support. She has known me since i started bodybuilding and says she never wants to get in the way of my dream. Awesome huh??
Diet is all whole food now, still one high two low rotation as i'm am really shredding up. Basically my whey in the morning is egg whites. I wonder how many chickens bodybuilders are responsible for killing lol?
Cardio got bumped to 45 min twice a day, second session will either be after my workouts or in the evening bout half hour before my last meal.
Said i can drink all the crystal lite i want still which is awesome, but i'm limiting my coffee intake a little because i cramp a little and coffee is a natural diuretic and i'm drinking about 2 gallons + some a day of water
Oh and my weight right now is 179 which is awesome cause i'm retaining most of my muscle mass!!
Tomorrow is saturday 2 weeks out from the competition. I'm ready i look damn good. In condition just be messing around with water. I might lean up a little more over the next week but my bf% is very low at this point.
I would like to say that i feel like shit all the time. I have zero energy and zero patience. I basically have to fight from blowing up in everyones face. SOmetimes i'm successful other times i'm not. I think the hour and a half of cardio plus the training, and i think we are going on 3 weeks with carbs not coming over a 100g is getting to me. I get cramps in my legs all the time, god contest dieting's fun.
I'll check back in at the end of next week give kinda an outline of what i'll be doing the week prior to the show.
Pokoritel
07-14-07, 11:45 pm
Your doing a damn good job bro. Good luck at the competion. Give em hell.
I'll start with background i'm training for my 2nd and 3rd shows. The first is a level 2 the other level 4a (dexter jackson's bodybuilding & figure classic). I'm 6 weeks out saturday bf% two weeks ago was 7.2 probably dropped down to 6. something over the last two weeks. Anyway so i plan on documenting my training for the rest of my prep. So here it goes
Mon- Cardio 40 min treadmill before meal 1
Arms- Single arm press downs 3 sets @ 30 for 12
Seated ez bar ext. 50x15reps, 60x15reps, 70x12, 80x12
Barbell curls 45x15, 55x15, 65x12, 65x10
rope-pressdowns 30x15,40x12, 50x10 drop 30 to failure
Hammer curls 25x12, 30x10, 30x8 drop 25x5
dips 3 sets 12
hammer strength preachers 2@45x10, 35x12
rope curls (don't remember the weights light though bout 12-15reps)
v-bar press downs 50x20 2@70x12
Lots of sets but warm-ups are included..
Tues. Legs
One leg curls 25x15, 35x15, 45x12, 35x12
lying leg curls 2@85x15, 95x10drop65x8
One leg ext. 50x15,60x15,70x15,80x15
leg press 8 plates for 12, 12 plates for 12, 14 plates for 12
Smith machine squats 135x12,225x12,315x12
Walking lunges 30 pounds each hand bout 50 yards
This includes warm-ups as well. Leg press was weaker than normal useally can get another plate for 10-12 but wasn't gonna happen and i took it a little easier on the sqauts as well knee acting up a little. Good workout nonetheless.
Cardio 40 min on the tread afterword sucked
Wed. Cardio 40 min tread, and thats it----------------------------------------------------------------------------------------------------Forget about the body fat tester, ain't no one going to test your butt on stage--Mirror is key!
Conditioning wins shows!
Keep doing what your doing!
Wishing you the best!
Thanks bigant, i'm less than 2 weeks away and feeling very confident everything is going well. Now its just fighting one daily battle at a time and winning those. Thats how i keep myself focused.
Thanks bigant, i'm less than 2 weeks away and feeling very confident everything is going well. Now its just fighting one daily battle at a time and winning those. Thats how i keep myself focused.
------------------------------------------------------------------------One has to fight and win many small battles to win the WAR!
Stay stong MIND-BODY!
AND KICK SOME ASS IN THE GYM!
This was a ball buster but i made everything count.
Lying leg curls superset with stiff-leg deadlift (smith machine) 4 sets 10-15 reps
One-leg leg ext 3 sets pyrimiding,
then one set of leg ext 180 for 12
leg press pyrimided to 2 top sets with 6 pies per side 12 the first set 10 the last
Hammer strength V-squats (hack squat variation basically) First set 2 pies per side for 15 last 2 sets 4 pies per side for 12
Walking lunges across the gym with 30's 2 sets DEEP stretch!!!
I kept thinking to myself this is the last time your hitting these bad boys for the next couple weeks, blast them!
One more battle one.
The rest of the day looks like this 4 more meals and a 2nd 45min cardio session.
I'm carb depleteing until wed. and i will start my carb loading. 2 gallons of water a day, don't want to talk about how low the carb intake is the next 4 days...er 3 this ones almost over. Got one more 45 min assault with my treadmill and one final meal before i hit the bed. Each day the show gets closer i get hungry..not the physical sense. I think i'm gonna do some damage everything has come together great...
I'll let you guys know how the contest goes in a few days.
I'm carb depleteing until wed. and i will start my carb loading. 2 gallons of water a day, don't want to talk about how low the carb intake is the next 4 days...er 3 this ones almost over. Got one more 45 min assault with my treadmill and one final meal before i hit the bed. Each day the show gets closer i get hungry..not the physical sense. I think i'm gonna do some damage everything has come together great...
I'll let you guys know how the contest goes in a few days.
cant wait...have someone take some pics for sure!
Carb up starts tomorrow and it couldn't come any sooner i've been going nuts these last 4 days. Got one more cardio session 45min then its just rest go to work and pound down boiled chicken and sweet potatoes and white rice. I can't fuck wait!! Very excited bout the show i'm in my best shape. Hamstrings are separated glutes are as well quads are looking very nice and my upper torso has come together very well also. These next few days i'll be doing my best to stay full i think that will be harder than drying out for me because of my metabolism, but my trainer has come through in every aspect of this diet and i think i'll be looking awesome come sat.
There will be some pics on iajephoto.com i believe it takes a couple days after the show but they will be the best quailty. My family will be there as well so I might post some of those pics right here.
Carb up starts tomorrow and it couldn't come any sooner i've been going nuts these last 4 days. Got one more cardio session 45min then its just rest go to work and pound down boiled chicken and sweet potatoes and white rice. I can't fuck wait!! Very excited bout the show i'm in my best shape. Hamstrings are separated glutes are as well quads are looking very nice and my upper torso has come together very well also. These next few days i'll be doing my best to stay full i think that will be harder than drying out for me because of my metabolism, but my trainer has come through in every aspect of this diet and i think i'll be looking awesome come sat.
There will be some pics on iajephoto.com i believe it takes a couple days after the show but they will be the best quailty. My family will be there as well so I might post some of those pics right here.
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THINK AND ACT LIKE A WINNER!
ENJOY THE CARBS, BUT NOT A LOT! lol
Texas Titan
07-26-07, 11:14 am
Hey bro, sounds like you have worked HARD in the weight room and with your diet. I hope you enjoy the show and being in the best condition possible. Let us know how it goes, you've got all of our support backing you.
so what's your status big guy?
lets say i have definatly enjoyed the carbs...but not too much! I've filled up well and am very hard everything is going well. I weigh in tomorrow and depending on how i look my trainer might have me come to outback steakhouse with him, no arguments from me obviously. I'll probably post sun. or mon. let you guys know how it went thanks for the support!!!
lets say i have definatly enjoyed the carbs...but not too much! I've filled up well and am very hard everything is going well. I weigh in tomorrow and depending on how i look my trainer might have me come to outback steakhouse with him, no arguments from me obviously. I'll probably post sun. or mon. let you guys know how it went thanks for the support!!!
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You know your body the best!
LOOK AND ACT LIKE A WINNER, AND YOU WILL WIN!
KICK SOME ASS!
Wishing you the best!
And hit your poses hard--REALLY HARD!
http://iajephoto.com/photocart/index.php?do=photocart&viewGallery=3375&vp=1
If you click that link it should take you to pictures of the prejudging i was competitior #22 got spiked hair. The following link is the night show pics of the middlewieghts i'm the first one pictured.
http://iajephoto.com/photocart/index.php?do=photocart&viewGallery=3384
there were three in my class the judges placed me 3rd. The winner is the black guy in the middle. He is actually trained by the same guy that trains and does my nutrition. I feel he should have been first. However my trainer and I think i should have been given 2nd. I was much leaner and much more dry than the other competitor.
I was up at 5 this morning for cardio and carbs were back to 40 cause i got the next show Sat. hopefully i'll get some redemption.
The last two days i've been depleteing again. So after the first show i just had a cheese burger and fries with a little ketchup and crystal lite. I couldn't have any sugar...damn it!!! But whatever i knew i had another contest this coming saturday and i want to be "on" with the same freaky conditioning.
Carbs have been super low just a little oatmeal and a 4oz sweet potato.
Cardio is done twice a day for 45 min. I hit chest & back this afternoon light weights just to expend glycogen.
Wed. will most likely start the carb up.
http://iajephoto.com/photocart/index.php?do=photocart&viewGallery=3375&vp=1
If you click that link it should take you to pictures of the prejudging i was competitior #22 got spiked hair. The following link is the night show pics of the middlewieghts i'm the first one pictured.
http://iajephoto.com/photocart/index.php?do=photocart&viewGallery=3384
there were three in my class the judges placed me 3rd. The winner is the black guy in the middle. He is actually trained by the same guy that trains and does my nutrition. I feel he should have been first. However my trainer and I think i should have been given 2nd. I was much leaner and much more dry than the other competitor.
I was up at 5 this morning for cardio and carbs were back to 40 cause i got the next show Sat. hopefully i'll get some redemption.
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Good showing!
Congrats on your placing!
A beginner/novice----should watch the back-to-back shows, the human body can only take so much...your health is much more important than a trophy!
Well my journey of contest preparation, for the time being anyway has come to an end. i dieted for 13 weeks to get ready for two competitions. Both were great experiances and this was my best EVER package. This week i had 7 middlewieghts to battle with and all were very good and very well conditioned. I'm a little out muscled but i managed to squeeze in at 5th to make the top five and i'm more than pleased. This being the 2nd show i didn't know if i'd be able to dry out as well but i surpased the previous weeks condition that i posted the pic links for. I was much harder and a little fuller. I pounded down food Sat. to stay full, and suck up the 3oz of water that i drank.
After the show i put down 2 pedialites (the pre made small bottles) and about 32 oz of crystal lite. Ate some beef ribs, fries and a slice of cheesecake. It was a very good time. Hopefully i'll be able to get some pics from this show. If not take a look at last weeks photos and imagine me more dry and fuller lol, and thats it.
To everybody that followed my preparations and gave words of encouragement i very much apprciate it. So now it is time to grow!!! After some much needed time off.
Congrats man! Your pics looked great. You kicked ass to make both shows and you did very well in your placings. You only get better from here on out and with every show you prepare for, you will expect more from yourself, being more and more overl;y critical at that! You will learn from show to show more about what your made of and capable of achieving.
“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.”
Congrats man! Your pics looked great. You kicked ass to make both shows and you did very well in your placings. You only get better from here on out and with every show you prepare for, you will expect more from yourself, being more and more overl;y critical at that! You will learn from show to show more about what your made of and capable of achieving.
“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.”
Thanks for the words of encouragement!!! These are the pics from the 2nd show, they are on musculardevelopment.com I was pretty psyched bout that!!! Check em out let me know what yall think.
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=13122
On another more humerous note i blew up about 20 pounds the first 2 days after the show and it is sticking to me. I ate pretty clean for the first time today...3 days of shit food lol. Even still i had a burger and fries today. Whatever thats what fast metabolisms are for right??
On another more humerous note i blew up about 20 pounds the first 2 days after the show and it is sticking to me. I ate pretty clean for the first time today...3 days of shit food lol. Even still i had a burger and fries today. Whatever thats what fast metabolisms are for right??
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great pics, you got a future in the sport...throw down the water, that is all you gained..water weight, it will come off...please watch your joints-tendons now!
relax a bit, you deserve it!