Birdman Leaves the Nest: Its Fly or Fall.

[Birdman]

As the title suggests, this is my first show. The show im intending on competing in is the Wabash Valley Classic/Mr. ISU. This is a local competition but it will at least "get my feet wet" so to speak. Im currently 6' 1", 186.6 pounds, and roughly 11% body fat (guessing). My goal is to hit 215, or above of course, by Christmas day. If i accomplish my goal, the cutting will begin January and the show is in March. I have a full 9 months to put on some quality weight and im gonna be hitting it harder than ever. So whos with me for this? Im gonna need all the support and "persuasion" i can get. Ill post my proposed diet and supplement schedule in a little bit. The madness begins tomorrow.
Keep it real,
Cainan

[Firedrake]

First! HaHA!

Subbed!

[Birdman]

First! HaHA!

Subbed!

haha glad to have ya Jim, this is gonna be a fun ride!


Meal 1- 5 or 6 whole eggs, 1 cup of oatmeal, 16 oz of 2% milk, and a scoop of Real Gains
Meal 2- Chicken Gyro, 8 oz of chicken with lettuce, tomatoe, ranch all on pita bread with a lettuce and tomato salad with fetta cheese and french dressing.
Meal 3- scoop Real Gains and one scoop whey protein
Meal 4- scoop Real Gains and one scoop whey protein
Meal 5- 8 oz of Ground Round burger on a whole wheat bun, cup of broccoli, cup of rice, 16 oz of 2% milk
Meal 6- 8 oz of Ground Round burger on a whole wheat bun, cup of cottage cheese, half cup of rice

meal 2 is tentative, thats the meal i have to eat on campus and so far thats the best thing i can find to eat. Since i have no way to carry that meal with me im at the mercy of commons, possibly some chicken and rice from the chinese joint. And the way i have this set up its more of a quota than a strict guideline. Once i eat my daily quota i have free reign on whatever else i can get my hands on haha. The only way that i gain is to get a little dirty with the diet, so thats what ill do.

My supplement scheme looks like this:
Animal Pak, Universal Real Gains, and Universal Omega EFA with Breakfast
Real Gains and simple whey an hour and a half pre workout
Animal Pump 25 minutes pre workout
Animal Nitro immediately post workout
Real Gains and simple whey 45 minutes after Nitro
Omega EFA with Evening Meal
Animal PM before bed

Thoughts or suggestions are appreciated

[D-NUTZ]

2nd. Im subbed bro. Looks like a fun ride :D!

[sunny_max]

looking good there buddy.....subbed!

[mritter3]

subbed for this one brother....215 is yours no problem....time to eat.

[Birdman]

2nd. Im subbed bro. Looks like a fun ride :D!

No doubt man thanks for droppin in

looking good there buddy.....subbed!

Thanks bro its time to push the limits

subbed for this one brother....215 is yours no problem....time to eat.

Glad to have ya M, im actually slammin some eggs right now lol

[smoothballer]

Subbed for the ride!

[Wingman]

Haha u know i am with u all the way on this one brother! Kill IT!

[Birdman]

Subbed for the ride!

Thanks man glad to have ya aboard

Haha u know i am with u all the way on this one brother! Kill IT!

Wouldnt have it any other way bro


Ok so last night was the first night in PM and it definitely lived up to my expectations and then some. Definitely gonna be a staple in my supplement scheme.
For the next 2 weeks or so im gonna run just a simple split till i get some of my strength back from my time off. Then the plan is to start HRT for 12 weeks and see how that works for me, im sure itll be great tho.
But for now this is what im gonna do..
Monday-Chest
Tuesday-Back
Wednesday-Off
Thursday-Shoulders
Friday-Legs
Saturday-Arms
Sunday-Off
sometimes if i feel that i need another day off i will take it and the opposite as well, if i feel like smashing the weights on an off day im gonna listen to my body and go with it. Have legs today in a few hours.

[Firedrake]

Make it happen! Blow dem wheelzes up!

[Birdman]

Make it happen! Blow dem wheelzes up!

Oh i more than blew them up lol, in fact i took the elevator down today

So i hit a nasty leg session today. I fully intended on killin it on squat but i failed to factor in that i did back for the first time in 6 weeks yesterday and while warming up on squat it felt like someone was beating the shit out of lower back. So i only did 2 warm up sets and one working set and then i decided that i wasnt feelin it and moved to leg press.
LEG EXTENSION- 90x25 for 2 sets
SQUAT- 135x12, 225x12, 275x10
LEG PRESS- 478x18, 658x12, 748x12, 838x10, 838x10
REVERSE V-SQUAT (hamstrings)- 2 plates and a 25 per sidex12, 2 plates and a 35 per sidex12, 3 ppsx10
H/S HACK SQUAT- 2 ppsx12, 2 ppsx12, 2 ppsx10
UNI-LATERAL LEG CURLS- 90 per legx12, 110x10, 110x9
CALVES- 4 ppsx30 for 3 sets, 3 ppsx35-drop set-body weight till failure

Done! kept my intensity high and got a sick pump. Really wanted to hit those squats but the lower back wasnt having it. Besides that it was a great day.
pictures of legs today after the workout- http://s955.photobucket.com/albums/a...ile%20Uploads/ Im gonna use these as comparison pics once i get towards the end of my bulk, so as i workout this next week ill be posting up the "before" pic

[Wingman]

Oh i more than blew them up lol, in fact i took the elevator down today

So i hit a nasty leg session today. I fully intended on killin it on squat but i failed to factor in that i did back for the first time in 6 weeks yesterday and while warming up on squat it felt like someone was beating the shit out of lower back. So i only did 2 warm up sets and one working set and then i decided that i wasnt feelin it and moved to leg press.
LEG EXTENSION- 90x25 for 2 sets
SQUAT- 135x12, 225x12, 275x10
LEG PRESS- 478x18, 658x12, 748x12, 838x10, 838x10
REVERSE V-SQUAT (hamstrings)- 2 plates and a 25 per sidex12, 2 plates and a 35 per sidex12, 3 ppsx10
H/S HACK SQUAT- 2 ppsx12, 2 ppsx12, 2 ppsx10
UNI-LATERAL LEG CURLS- 90 per legx12, 110x10, 110x9
CALVES- 4 ppsx30 for 3 sets, 3 ppsx35-drop set-body weight till failure

Done! kept my intensity high and got a sick pump. Really wanted to hit those squats but the lower back wasnt having it. Besides that it was a great day.
pictures of legs today after the workout- http://s955.photobucket.com/albums/a...ile%20Uploads/ Im gonna use these as comparison pics once i get towards the end of my bulk, so as i workout this next week ill be posting up the "before" pic

Awesome workout and good decision on the squats. before pics lookin good. keep them legs strong!

[Birdman]

Awesome workout and good decision on the squats. before pics lookin good. keep them legs strong!

Thanks man my quads were on fire after that...but took pm last night and my legs dont feel to bad today

Had a great chest workout today, really felt strong today. Putting some weight up again and it feels good. Today i weighed in at 188.7 lbs.
CHEST
INCLINE BENCH PRESS- barx20, 135x15, 185x10, 185x8, 205x6-drop set-135x8
FLAT BENCH PRESS- 135x15, 185x10, 205x8, 225x5-drop set-135x17...feel the burn!!
PEC DECK- 100x15, 130x12, 145x12, 145x12
CABLE CROSSOVER- 30x12, 30x12, 40x8, 40x10
H/S DECLINE PRESS- 2 ppsx10, 2 ppsx10

Really felt good today. I believe thats the most ive put up on incline and im pretty happy bout that.
Pics of my chest for a comparison down the road...http://s955.photobucket.com/albums/a....jpg&&newest=1

[Old No.7]

Subbed man looking forward to watching it all come together

[Firedrake]

Good looking work, bro -- and great pics!

[Wingman]

Thanks man my quads were on fire after that...but took pm last night and my legs dont feel to bad today

Had a great chest workout today, really felt strong today. Putting some weight up again and it feels good. Today i weighed in at 188.7 lbs.
CHEST
INCLINE BENCH PRESS- barx20, 135x15, 185x10, 185x8, 205x6-drop set-135x8
FLAT BENCH PRESS- 135x15, 185x10, 205x8, 225x5-drop set-135x17...feel the burn!!
PEC DECK- 100x15, 130x12, 145x12, 145x12
CABLE CROSSOVER- 30x12, 30x12, 40x8, 40x10
H/S DECLINE PRESS- 2 ppsx10, 2 ppsx10

Really felt good today. I believe thats the most ive put up on incline and im pretty happy bout that.
Pics of my chest for a comparison down the road...http://s955.photobucket.com/albums/a....jpg&&newest=1

u got this show for sure!

[Birdman]

Subbed man looking forward to watching it all come together

thanks man i got a lot of mass to put on in the 9 or so months.

Good looking work, bro -- and great pics!

Thanks big guy, although i never have thought myself to be photogenic

u got this show for sure!

Lets hope man

Today was a day off and i took full advantage of it. I ate big and did absolutely nothing constructive, gotta love family get togethers. i could just feel the weight piling on today lol

[sunny_max]

solid workout brother....pics look great!

[Birdman]

solid workout brother....pics look great!

Thanks man my numbers are finally starting to climb back up from before i injured my hand 2 months back.

Sorry i havent posted my workouts the past couple days but the router was down at my place. Anyways Easter Sunday was a day off of course full of TONS of food...i probably gained a solid 2 pounds that day lol. On Monday i hit back and damn did i get pump! My lats were on fire after the pull downs super set with pull overs.
BACK
PULL UPS- body weightx12 for 3 sets.
PULL DOWNS super set with PULL OVERS- 2 ppsx15:2 ppsx12, 2 ppsx15:2 ppsx12, 3 ppsx12:3 ppsx10
BENT UNDERHAND ROWS- 135x15, 155x15, 185x10, 155x12
DUMBBELL ROW- 70x10, 75x10, 80x10, 80x10
NEUTRAL GRIP CABLE ROW- 110x10, 120x10, 135x8
RACK DEADS- 135x12, 225x10, 245x8, 275x6, 315x4

Tuesday i decided to do arms. My lifting schedule is all fucked up so whatever i feel like i need to lift i do. In two weeks tho im gonna start Rage's HRT training. So i worked arms at my hometown gym instead of my usual gym cuz i didnt feel like driving back to campus. I got there and it was empty and i had the place to myself. I straight killed it! I used schak's arm workout where everything is done in super sets, but with a few variations.
ARMS
CABLE PUSHDOWNS/STANDING EZ CURLS- 80x18/55x15, 100x15/75x12, 110x12/85x12, 130x12/95x12, 145x10-drop set-90x10/95x10-drop set-75x8
CLOSE GRIP BENCH/HAMMER CURLS- 135x15/50'sx8, 145x14/50'sx9, 155x12/50'sx10, 165x10/50'sx12
DIPS/CABLE STRAIGHT BAR CURLS- body weight+50x12/70x12, +55x12/80x12, +60x10/85x10, +60x10-drop set-body weightx10/90x10-drop set-60x8..arms were roasted!
Finished it off with some forearm curls and extensions and called it a day.