I am currently 9 weeks out from my first contest this year. Currently weighing 208. Looking to re-qualify for national level and then do either JR USA or JR nationals next year.
Here is a video from this past week were I got a few workouts in with John Meadows. This was round 6 of this triple set. We did 5 sets leg curls and 4 sets leg extensions prior and finished off with 4 sets standing leg curl and glute work.
Nice! Quads looking beastly!
[quote]allencress wrote:
Here is a video from this past week were I got a few workouts in with John Meadows. This was round 6 of this triple set. We did 5 sets leg curls and 4 sets leg extensions prior and finished off with 4 sets standing leg curl and glute work.
Leg Triple set with John Meadows. - YouTube [/quote]
ROUND 6?! Bugger me.
Impressive build man, thanks for making the thread, I’m looking forward to following along!
Totally in!! Looking great bro.
Here is my split for the next 2 weeks:
Day 1: Chest/Back
Day 2: Legs
Day 3: Off
Day 4: Shoulders/Arms
Day 5: Off
Day 6: Repeat sequence.
Each day is 2 a days. So every body part is trained twice every 5 days. 10 training sessions per week. Just added in 2 days of cardio at 30 min each.
Looking great! With 9 weeks to go, definitely gonna be cruising in with some tight and nasty conditioning for this one. Looking forward to following along.
S
I’m in.
9 weeks out? Holy crap you’re ahead of the game!
Great looking physique. Legs and lats look real nice from this front shot.
Damn, you’re gonna be shredded! Looking forward to following
What’s the diet and supplementation looking like Allen?
I making a push these next 2 weeks because I wanna be ready 2-3 weeks out and feed into the contest so I just dropped calories a bit.
- 2 whole eggs, 100g chicken, veggies
Intra shake: 1 serving MAG-10
-
2 cups egg whites, 50g quinoa
-
200g Turkey, veggies, 5g coconut oil
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200g chicken, 2 slices ezikiel bread
Intra shake: 2 servings Plazma, 1 tsp creatine
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220g chicken, 170g sweet potato
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2 cups egg whites, 50g quinoa
Totals: 310g protein, 200g carbs, 35g fat
Leg training yesterday:
Morning session:
1a) Lying leg curl 5 x 5
rest 90 sec
1b) Reverse band Front squats 5 x 5
rest 90 sec
- Leg press, wide stance feet high 4 x 8
Evening session:
1a) Razor curls 3 x 10
1b) Seated leg curl 3 x 15
1c) Stiff leg deads 3 x 12
2a) Leg press 3 x 20
2b) Hack squat 3 x 10; 3 sec neg
2c) Walking lunge 3 x 15 each leg
- Glute machine 3 x 12
Cardio is at 2 sessions a week for 30 min, but will drop next week for more training sessions
you are big and shredded
i am IN!!
how do you feel on the day to day being this lean this far out!?
[quote]GrindOverMatter wrote:
you are big and shredded
i am IN!!
how do you feel on the day to day being this lean this far out!?[/quote]
I honestly don’t feel like I’m on a prep diet at this point. I really don’t start feeling it until about 4 weeks out. I just had a Dexa scan and said I was at 6%, not that care about that number because I go for a look not a number.
[quote]allencress wrote:
I just had a Dexa scan and said I was at 6%, not that care about that number because I go for a look not a number.[/quote]
This is so true! I’ve had Dexa scans done and my 6% looks nothing like your 6% (granted you have about 50 lbs on me haha but still, it’s just a number)
I want to try those Razor Curls next leg session. Any tips you can give on how to optimally perform them?
You remind me of Jon Favreau, albeit younger and in a little bit better shape.
Logged in, looking great!
[quote]allencress wrote:
Looks like a not strict glute ham raise.
OP looking in great shape so far out from the comp!
Koing
Shoulder/Arms
1a) Seated side laterals 3 x 15
1b) Reverse Pec deck 3 x 15
1c) 6 ways 3 x 10
2a) Prone Incline DB rear laterals 3 x 20
2b) Band Side laterals 3 x 20-25
3a) Overhead cable ext 3 x 15-20
3b) Lying cable curl to forehead 3 x 12
3c) Close grip bench press w/chains 3 x 10
3d) Incline DB curl 3 x 10
- Occluded Pressdowns 4 x 10-20
Weight is down 3lbs this week after increasing training to 10 sessions per week.