Big J's Mr. Minnesota Prep Log

Training Training Logs
1


Greetings! Welcome to my contest prep log

I am going to be competing in my first competition, the NANBF 2010 Natural Mr. MN which is an IFPA pro qualifier, on May 22nd 2010. I am starting this log 32 weeks out. I know it’s a long time, but I want to take as much time as possible to get as shredded as possible!

Here’s my background:

I started lifting when I was very young… my brother and I began doing the morning workouts on ESPN when I was about 9 years old We would spend all out spare time building GIGANTIC muscles haha. I got serious about it when I was in 8th grade and my older brother was a Freshman. He started lifting for football. He was naturally very strong. As a freshman in High school, without lifting seriously, he could bench 265 and squat 350!

I wanted to be like my big brother so I took to it, going up to the weight room every day for the rest of the time I was in school. I ended up becoming strong enough and athletic enough to play a little division 3 college football. The coaches made it a pretty unenjoyable venture, so I only played one year, and after that began lifting strictly for bodybuilding purposes.

It’s only been in the last couple years that I’ve decided that I really wanted to take it to the next level and be competitive. I had my bodyweight stuck between 260-270 for years, so recently I went on a super crazy super bulk! I ate 10,000+ Kcals every single day. I managed to get my weight up to 299 pounds! I know it’s not the smartest way to go about things, but I just wanted to get through my plateau, and if it took 15 pounds of fat to gain 5 pounds of muscle I was going to do it.

I ended my bulk at this year’s Mr. MN, giving myself just over a year to get into contest shape. in the past 4 months, a good bulk of the weight has come off quickly, and I am starting this log at 241 pounds.

My goal is obviously to win and earn my Pro Card! If that wasn’t my goal, I probably wouldn’t bother competing. But that doesn’t mean I will be unsatisfied if I don’t. I want to prove to myself that I can do it, and do what it takes to come in shredded. Other goals are to continue to improve my posing (especially without a mirror) and just learn how my body works.

Training
My training is completely instinctive at this point. I honestly don’t stick to a set type of training. I change my volume, intensity, rep schemes, rep speeds, etc… from workout to workout.

My current split is:
Shoulders
Legs (quad dominant)
off
Chest
Back
Arms/Hamstrings
off

Cardio
LISS- 45-60 mins, 6 days per week

Diet
Currently I am eating ~3400 kcals/day. Nothing too fancy at this point. 40-45% protein, 35-40% Carbs, and 15-20% fats. I really watch carb sources I’ve been getting. Basically staying away form most simple carbohydrates except for a couple pieces of fruit/day.

So anyway! After a long introduction… Here We Go!

2

Yesterday’s Log

5:30 am
Cardio
Treadmill- 25 mins
Elliptical- 20 mins

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9:30 am
Hamstrings

GHR’s
bw x 12, 10, 8, 8, 6, 6, 5

SLDL’s (on a box, lowering bar to toes)
225x15
315x18 <----- this sucked! in a good way

Swiss Ball Leg Curls
3 x 20

Now this workout pissed me off!
..the ENTIRE time I was in the weight room, there was a group of literally 12 girls standing in a group around the 2 leg curl machines…And for 35 minutes straight, they cycled onto the machines and did there set and then got up and gabbed with their girlfriends for 15 minutes before it was her turn again! I’m not one to get mad at other people in the gym, but SERIOUSLY!? It’s just rude and inconsiderate… you wonder if they realize there are people there actually trying to work out that might need to use that particular piece of equipment. So…turns out I didn’t get to do leg curls this week

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4:30 pm
Arms

Decline CGBP
275 x 8
315 x 3
275 x 8

Triceps Deadlifts
135 x 8
165 x 3
165 x 3 (video)

Overhead EZ Bar Extensions (maximal stretch)
135 x 10, 8, 8

Triceps Pressdowns
the stack x 10
the stack+10 x 8

BB Curls
115 x12
135 x 10
155 x 6

Nilsson Curls
bw x 7 (video)
bw x 5
bw x 6

Incline DB Curls (maximal stretch, done on 20 degree incline)
35’s x 9, 8, 7

Non Supported Concentration Curls (think Arnold in Pumping Iron)
25 x 12, 12, 12 (3 sets each arm)

Incline Hammer Curls (20 degree incline)
45’s x 8X-rep
45’s x 6X-rep SS/standing Hammer curls x 3 X-rep

3

Triceps Deadlifts

4

Nilsson Curls

Done like a chin, but with another bar to stabilize against. Hit the Bis in a big way!

5

10.10.09

Morning Cardio
Treadmill- 55 Mins LISS

Chest

Bench Press
warm ups
275 x 9
315 x 7
315 x 6 rp 2 rp 1 rp 1 dropset 225x8

Incline DB Press
100’s x 12
120’s x 8
90’s x 18
I was already pretty fried from the bench presses

High Incline Super Slow DB Press
80’s x 7, 6
10 sec positive, 5 second negative

High Incline Super Fast DB Press
80’s x 12 rp 8 rp 5 rp 3
Done as fast as possible while under control untile ROM shortens, or speed slows

Maximal Stetch DB Flys
60’s x8
50’s x8
Stretched as far as possible @ bottom, kind of like the DC chest extreme stretch, held for 5 secs and did first 1/2 of movement

Decline DB flys
60’s x 10
60’s x 10 switch to Decline DB Press 60’s x 10

Incline Cable Flys
4 x 10

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10.11.09

AM Cardio
60 Minutes LISS on treadmill

PM Back

T Bar Rows
5 plates x 15
6 plates x 12
6 plates x 10
6 plates x 7RP3RP3Drop 5 plates x 5Drop 4 plates x 10Drop 3 plates x6

Pullups
BW x 10,10,8

Underhand grip EZ bar Rows
205x15
255x10, 10
205x10

Incline Bent arm EZ bar Pullovers (maximal Stretch)
100x10
110x10, 10

Smith BB Rows
225x 15,12,12,10

Underhand Grip Pulldowns
3 sets of 10-15

Seated 1 arm Machine Rows
5 sets of 15 each side

Decline Crunches
3 sets

Knee Ups
3 sets

Vacuum Holds
A bunch

6

T-Bar Rows: 6 plates x 10

7

T bar row: 6 plates x 7RP3RP3Drop 5 plates x 5Drop 4 plates x 10Drop 3 plates x6

8

10.14.09
6 am
Cardio 35 mins LISS on treadmill

I woke up a little late, so had to cut cardio a bit short. so I hit another session…
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12 pm
Cardio 35 Mins on Elliptical/Stepper<---- first time I used this thing. You control the stride, so it can be either an elliptical or a stepper.

Standing Calf Raise
3 x 15

Seated Calf Raise
3 x 15

Weighted Ab Crunch
3 x 10

Hanging Leg Raises
3 x 15
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6 pm
Shoulders

BTN Seated BB Press
185 x 10
225 x 6
185 x 10drop 135 x 10 RP 135 x 4

Side Lateral Raise
30’s x 8
40’s x 8
50’s x 8
60’s x 8

Wide Grip BB Upright Rows
135 x 10, 10, 10

BB Shrugs
315 x 10
405 x 10
495 x 8
585 x 6
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It was a good day. I enjoyed the split cardio sessions. Shoulders have been pretty sore, as they obviously get hit on chest day and back day… even arm day to an extent… So I went fairly heavy, but went pretty low volume today. I actually will probably see better results if I take away a bit of the volume, because you have to find that balance where you put just the right amount of stress on the muscle.

WELL… another day in the books! Can’t wait for tomorrow!

9

10.15.09
LEG DAY!!!11l11u187y81;i2hoighcdligbfrs;kljhbfv;

AM Cardio-45 mins LISS.
Nothing special. Can’t hammer it too hard the morning of leg day!

LEGZZZ (mainly quads)

Squats
worked up to
495 x 5

I don’t really squat much anymore. Just every once in a while to try to keep my numbers right about here. I have some back issues that make it not worth it to do them regularly. Also, I’ve been seeing much better results in Quad development from front squats.

Front Squats
275 x 10, 7, 5

Hack Squats
5 reps to absolute failure
10 reps to absolute failure

Smith Machine Sissy Squats
135 x 10, 10, 8

Leg Extensions
the stack x 12, 12, 12, 12, 12, 12
Changed rep cadences every set
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All in all, good workouts today. I’m very happy with how I feel I hit my legs today. I felt my glutes fire back up from getting worked on Monday when I did back squats. NICE!

10

10.18.09
AM Cardio
30 Mins on Elliptical
Was running a bit short on time so I hopped on the ellitical and kiiled it!
Went to town for the whole 30 minutes. Pretty tough, but pretty fun, too

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PM Back

Underhand Grip Pulldowns
3 x 16, 12, 7

Deadlifts
315 x 10
405 x 10
495 x 6 (vid)

Pullups
bw x 12
bw + 45 x 6
bw + 25 x 8

BB Rows
315 x 9, 8, 7

Incline Bent arm EZ Bar Pullovers(max stretch)
3 x 12 @ 110 (vid)

Lat Pulldowns
5 x 12
30 seconds tbs

Seated Cable Rows
5 x 12
30 seconds tbs

Reverse Hypers ss/w Hanging Leg Raises
3 x 15

Weighted Hangs (DC Extreme Stretching)
bw + 90 x 60 seconds

11

10.19.09
AM Cardio
45 mins LISS on treadmill

PM Hamstrings/Arms

SLDLs
225 x 12
315 x 12
405 x 8

Seated Hamstring Curls
3 x 8-10

Skull Crushers
90 x 12
100 x 12
110 x 12
115 x 10
135 x 10

Overhead EZ Bar Extensions
115 x 10, 10, 12

Rope Pulldowns
3 x 12

FST-7 V-bar pressdowns
4 x 16
3 x 12

Alt. DB Curls
45’s x 10 (per arm)
60’s x 8
75’s x 5
85’s x 3+1 really swingin’ it!
They’re all a bit cheaty, but that last one was pretty darn sloppy

EZ Bar Preacher Curls
115 x 6, 6, 6

Incline DB Curls
35’s x 8, 7, 7

FST-7 Standing EZ Bar Curls
7 x 12

Hammer Curls
60’s x 5 45’s x 6 35’s x 10* 30’s x 8

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10.20.09
AM Cardio
45 mins LISS on treadmill

===============================================

That was all she wrote for today. I’ll probably take my “son” on a walk after I get home from class, but that’s about it.

I’m kind of bummed because there was a blood drive today on campus, and I was going to donate. But reading through the stuff, it said after donation, your red blood cells will replenish in about 5 weeks. I feel like a terrible person, but I can’t have 5 weeks where my muscles aren’t getting as much oxygen. It sucks because that could really affect my prep, so I didn’t go through with the donation. The nurse said to not expect to be able to lift as heavy for 3-4 weeks…which I can’t afford, but I feel so selfish considering what I need the blood for, compared to the people’s lives it could potentially save.

Guess I’ll just have to wait for when I’m not prepping

13

Very nice log, I like the vids. Good work.

14

[quote]CPerfringens wrote:
Very nice log, I like the vids. Good work.[/quote]

I second this…you’re a big/strong mofo. Good luck on your prep

15

Thanks Guys! I appreciate it. I’ve got a long ways to go. But hopefully the length will help me save as much muscle mass as possible while getting as lean as possible!

16

10.21.09
AM Cardio
30 Mins on Elliptical MIIT

Kind of a little short on time, but managed to get a good session in in 30 mins. I went at a moderate pace for 3 minute intervals and a moderate high pace for 2 minute intervals.

PM Shoulders/Traps

Seated DB Shoulder Press
100’s x 8
110’s x 5
120’s x 4 PR @ 120’s, last time I got 3!
100’s x 9, 9

Side Laterals
35’s x 12
45’s x 12
50’s x 10, 10
35’s x 10

EZ Bar Front Raises
70 x 12
80 x 10, 10

Bent Over Laterals
15’s x 15, 15
20’s x 15
15’s x 15

FST-7 Cable Upright Rows
7 x 15
30 seconds TBS

BB Shrugs
405 x 12
495 x 8
405 x 12

Behind the Back BB Shrugs
315 x 15, 15, 12

Honestly, this may have been the best shoulder workout I’ve ever had!
PR on the DB Presses AND got a crazy pump going!

17

10.22.09
Afternoon-Legs(quads)

Front Squats
225 x 12
275 x 8
315 x 6
335 x 3

Leg Extensions/Hack Squats(pre exhaust SS)
3 sets to failure on each movement
Go to failure on Leg ext. then RUN to hack squat and go to failure with no rest between the two.

FST-7 Leg extensions
7 x 10-12
30 seconds TBS

Standing Calf Raises ss/w Abs(various movements)
5 sets of each

The front squats were ok, but the pre exhaust supersets and the fst-7 at the end really made it a good workout. They were hurtin’ so good form those.

PM Cardio
30 Mins on treadmill @ 4.0 mph

My wife and I normally do cardio together in the mornings, but she wasn’t able to go in the morning, so we went together at night.

18

10.24.09
30 WEEKS OUT

AM CARDIO
45 mins LISS on treadmill
high incline @ 3.5 mph

======================

Afternoon CHEST

Incline DB Press
100 x 12
110 x 12
120 x 13
120 x 8
100 x 10 dropset80 x 6

DB Flyes/BB Bench Press pre exhaust supersets
80’s to failure/ 225 x 4 (failure)
70’s to failure/ 185 x 4 (failure)
60’s to failure/ 135 x 6 (failure)
3-5 seconds between movements, 30 seconds between supersets

High Incline Smith Press
135 x 20
225 x 6
225 x 5

FST-7 Crossovers
7 x 12
30 seconds between sets

DC style extreme fly stretch
70’s x 35 seconds
60’s x 50 seconds

Well I’m officially 30 weeks out! Hit my weekly goal perfectly as I dropped 1 pound down to 236 lbs. I took some progress pics which I think show some improvements, but I think the improvements I’m seeing in the mirror are better. I’m very happy with how everything is going and can’t really think of anything to complain about

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30 Weeks out pics

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MM