6/16
one arm standing db press (if you noticed i am working on the particular lift because i sucked at it still kinda do, but i have def gotten a little stronger)
3x50x10
split stance db lunge
55x10, 60x10, 70x10
tri supersets
mixed dips,with oh ext
and press downs with oh ext
abs supersets
walkouts with hanging leg raises
hey man, I will say that you definitely look bigger than your scale weight… good structure.
Good luck with your prep. How old are you?
@greg thanks, i’m 23.
6/17
tbar
4px10, 2x 3px10
db bench
95sx3, 90x5, 2x85x8, 80x8
hammer curls
2x55x10, 50x10
calf raises
5 sets between 10-15 reps last set done with both feet to failure
6/18
seated db presses
3x60x10
squats (still fucked back)
3x225x10 tried to focus on the negative and mmc
decline tri skullcrushers
2x60x12, took it easy just went for the pump still trying to give my elbows a rest
ab supersets
3 sets of hanging leg raises and pallof presses (at various weights)
start of another week still on the same scheme, three sets, max three min rest. gonna take this to the end of June and then start on a diff program as the beg. of July is officially twelve weeks out. yea i know i put 18 weeks to shredded, and that is the plan even though my contest date is Oct 1st. the plan is to be stage ready, ideally, two weeks out so i can mess around with my carbs to see how much i need to intake without spilling but maximizing my fullness. so far this week i have cut limited my carbs to only bfast, and pre workout. i don’t like taking in more than 20-40g of carbs after my training. it seems to work better, but we’ll see.
at the start of July i will also begin measuring my food for while to be precise. i say for a while because i honestly think that it’s more important to listen to your body in times of severe dieting than being so strict and depriving your body something it’s craving (fat, carbs, protein).
since i’m on the topic of my prep plans, i will go into my training for the twelve weeks leading up in case anyone is interested
i currently am doing absolutely no cardio. at the beg of july i will begin to do two cardio sessions a week, hill sprints one day and bike sprints the other (15 min sessions). i will switch my lifting to an upper and a lower split. with one day on, one day off. my off days will be the hiit cardio and sundays will continue to be my completely off days.
every two weeks i’m going to add more cardio five min a day and max three days of hiit training if that doesn’t seem to be enough i will start doing liss in the morning of my lifting days. hopefully i won’t have to do that.
i’m thinking about possibly substituting some of my hiit days with complexes that will only be 20min long.who knows though.
6/20
decline bp
3x195x12
t bar rows (again i like to alternate the grips since the straight ones, i feel hit more up back/rear delt and the angled ones light up my entire lat(s).
2x3p+25x12, 3p+25x10 i hold pause on the last rep of each set for at least 5 seconds,
bicep curls
45x10, 2x40x12
seated calf raises
bunch diff sets to failure. this and abs are muscles that i obviously tend to train differently than all the other ones. my logic is that they are constantly being used so they require different methods of training, idk i’m probably wrong but it helps to break the monotony.
6/21
seated db presses
2x65x10, 65x7 dropped down to 50x5 to finish set…definitely getting stronger shoulders, but not necessarily bigger at least as far as i can tell.
dips (finally felt good enough to bring em back)
2x50x10, 50x9
leg press
7px12, 8px12, 8px10 the last two sets i spotted myself at the the 8th rep
6/22 (was feeling extra saucy today hence the extra work at the end of the sets)
tbar
4px10, 2x3p+35x10 took off the 35 and did an extra five with a three sec pause each rep
incline bench
3x185x10 dropped the 25s and went to failure for the last set
db preacher curls supersetted with hammers
35x12, 40x10, 45x10 in between each set i did hammers withs 60s to saving two reps or so before failure
calf raises
three sets to failure then added an extra set done with both legs to failure
6/23
seated db presses
65x10, 65x7, 60x10
supersetted tri pressdowns with oh ext
3 sets of 12
front squats (trying to give my back a break still to no avail)
5x185x4
the some squats 3x225x10
ab work
6/24
bench
195x8, 9,8 135x20 just to do some high reps
tbars
4px5 dropped down to 3px5, 3p+35x8,9 last set dropped down to 3p x5 with 3sec hold
one arm cable curls #8x10,12,12
calf raises
3 sets by 12 one extra set to failure like usual with both feet
6/25
seated db presses (def stronger on the lift i think i it’s attributed to focusing on the unilateral work i did for a few weeks)
70x8, 2x65x9
standing one arm db ext
s set of 40x12 focused on the neg, then 3x30x12
abs supersetted with hangning leg raises 3x15 and pallof presses reps …15,15, 20
6/27
i warmup before every exercise, usually with sets between 3-5 or 10-15 depending on the weight i use
bb rows
i’ll switch from doh to underhand 3x185x12
incline db neutral grip (i figure i’d give this a try after watching meadows’ video, i liked it, will throw it in the bag for sure)
3x60x12, and since i focused on the stretch and contraction more there is a def. decrease in weight
db curls 2x45x12, 45x6 dropped to 30xfailure
seated calf raises
i changed the angle of my feet idk if it make any diff but it felt like it did.
three sets of 12
6/28
standing ohp bb (i have made it a new side goal of mine to get better at this lift, i feel it in my entire body when i do them, and i suck at them so how could getting better at them be bad? )
125x9,8, 115x12 i widened my grip in the last set, i think it helped, i’m gonna try it again on thurs
front squats
185x6, 195x6,225x6
squats (testing my back)
225x15, 275x7 felt good but i could still feel something hopefully gone by next week
wtd dips shoulder feeling better so why not
60x8, 60x5, 55x7
hanging leg raises 4x12
6/29
db bench
85x10,9 80x10
pull downs
170x10,10, 9
the last set of these i dropped the to 100lbs and stayed in the mid ROM of motion kept really tight and went to failure then i did as many as i could fill ROM. felt an amazing pump…can’t wait to start on a body part split lifting program again.
supersetted hammer curls with regular curls.
3 sets
seated calf raises
3 sets
6/30
bb ohp
2x115x10, 8 then a set @ 95x8, with a very slow descent and then a pause at the top for a few seconds
leg press (the leg press machines that i used at this particular gym today must have a higher starting weight for the platform because at the other gym i go to I was able to do a total of 4 more plates, for all my sets. it’ s whatever, not like the muscles know how much you’re lifting so long as they’re being stressed)
3x6px12 last set drop sets…sucked
triceps
supersets 3 sets
abs
3 sets hanging leg raises
7/1
dl (first time i’ve dl’ed in a while felt good though)
2x275x5, 2x315x3, 335x1, 365x1
after doing these i felt super energetic and wanted to target my lats
i did some pump sets on a HS hi pull plate loaded machine, and then went on to decline a personal best for me
decline
225x9, 225x8, 205x12
i remember reading i few months back that doing dl’s before bench would increase your poundage, and i 100% agree with that article, can’t remember who wrote it though.
biceps
supersets
calf raises
i don’t go into great detail on triceps, bis, abs, and calves because i really just do what feels good to me that day, they are auxiliary to me when i’m doing a program like this. honestly i do what i would do if i were using a body part split just a shortened version of it for those muscles. furthermore i don’t think anyone reading this really cares, and if they did they would ask.
7/2
bb ohp
3x115x8
squats
2x225x20, 225x15…felt soo good and painful haven’t done that many reps in a while
the squats got me pretty fatigued so i just did some pump up shit for the tris and calfs and called it a day.
so i ended up competing last weekend. I did terribly, my posing sucked and i was not as lean as i would’ve liked to be, but such is life. It was my first time competing in the open division, and only my second year of lifting/bbing. i eneded up weighing nine pounds more than i did last year on stage (@ the same level of leanness), so to me that is my biggest accomplishment.
here are some pictures…
critique the fuck outta whatever, i need to hear it. I don’t have anyone mentoring me on diet, training, etc. this is the reason i am willing to get ripped to shreds by you kind t nation folk.
to me I obviously need more size all over, but that’s a given. I told myself I would compete for my first two years regardless of condition, weight, etc just to gain experience in dieting, being on stage and just fully immersing myself in the bb lifestyle. I have no regrets and have a good idea of what works for me as far as diet and training goes.
The biggest (notice i say biggest, because i know someone is gonna say everything or something to that effect) weak points are of course legs, but other than that shoulders (or lack there of) seem to stand out the most to me.
As far as legs go, think my glutes are miserable. in comparison to the rest of em. My focus this year is def gonna be legs, but more specifically my glutes.
One of the expediters told me that I should focus on my arms more, and that i just needed muscle maturity, which i took as a nice way of saying GET BIGGER! how would y’all interpret that?
