First Bodybuilding Show. April 2012

Training
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I’m not normal.

I remember when I started this prep in November 2010 (the lean mass gains phase), I figured I would do the same thing that I did when I gained and cut, because it worked well.

I was doing a Push, Pull, Legs split with extra tire work (eccentric-less) sessions throw in when I was able.

Then CT starts dropping knowledge bombs on us and introducing HFS, active rest, holds and ring work. Well, needless to say, I had gotten excellent results following CT’s methods in the past so I was excited to try each new thing he puts out.

I have a fairly high level of confidence in his methods, but I am still surprised at how differently I am training now as compared to 1 year ago. Even with my confidence in his methods, it took somewhat of a leap of faith to try some of the concepts because the fact is, I already had a method that worked fairly well and it was “conventional”.

And when you are about to prance around on stage in your underwear…do you do what you know works or what you think may work? Normal people would answer that you do what you know works. I have chosen what I think will work, because I don’t want to be normal.

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Trust me, prancing around on stage in your underwear ain’t normal -lol.

S

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Tim, what are you currently doing for your training? I love CT’s methods and followed the Indigo routines for the past 6 months, but now that I’m starting my prep, it’s scary to not do what you KNOW works.

Edit: yeah, I’ve been secretly following along. :slight_smile:

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@ Stu

True, true, lol.

@ Thoughts

Thanks for checking in!

I am glad you asked as it has changed from when I started this thread. I actually wrote this up for myself yesterday so it is subject to tweaks. A and B exercises are my HFS type work, although I will usually pick 1 and go heavy, so Monday maybe heavier Squat, Tuesday, OH, Wednesday, nothing heavy, Thursday, Deadlift, Friday, Bench.

I was doing all 4 bigs lifts for HFS, then I switched to 3 HFS lifts and split squat and deadlift into different days to cut leg volume since I wanted to hit upperbody more. However, I just decided (yesterday) to try 2 big lifts per day and use the time I save switching plates/warming up for a new exercise to get in an additional set or two during the workout.

Here’s what I am up to:

Day 1
A. Squat w/ Band Pull-apart - 4 sets
B. Bench w/ Weighted Chinups on first 3 sets, then Chest Hold and Band Curl on final 3 sets - 6 sets

C1. Maltese Cross
C2. OH Rack Press (pins at eye level)
C3. OH Tricep Extension
C4. Band Stiff Arm Lat Pulldown (maybe)

C circuit is done for as many sets as I have time for. (I workout during my lunch break)

Day 2
A. Deadlift w/ Band Lat Hold & Pull-apart - 4 sets (occasionally finish with a few sets of shrugs and decrease sets of B)
B. OH Rack Press (pins at eye level) w/ Band Bicep Curl Hold - 6 sets

C1. Front Lever
C2. Ring Dips
C3. DB Floor Press
C4. Lat Stretch Hold (maybe)

C circuit is done for as many sets as I have time for.

Day 1 is generally M, W, F
Day 2 is generally Tu, Th

Saturday is deadlift and arms

  • Anytime I have an opportunity in the evenings I do:

a) L-Sit hold superset with weighted Serratus Crunches

or

b) Eccentric-less session (tire dragging) - currently using CT’s leg protocol with a few sets of curl, extension, press or rows thrown in at the end

or

c) Both if I have the time

It is my best attempt to integrate some of the new techniques I have learned while respecting the time and equipment I have. I actually haven’t done Day 1 yet, yesterday was deadlifts and my first crack at my Day 2. I loved it. Well, see how Day 1 is today. I may have to tweak it a bit, chest sore from ring dips.

The L-sit/serratus superset is because my abs are thin and much in need of hypertrophy to show more when I am lean. Tire work is for additional leg hypertrophy and conditioning.

Program might be heavy in pressing work, but that is where hypertrophy will pay the biggest dividends in my opinion based on the pictures I put up. So I figured it would be worth the extra volume. If it is too much I will make adjustments. Back gets hit with active rest exercises and the ring work.

I’d love to hear your thoughts. (pun intended)

[quote]I love CT’s methods and followed the Indigo routines for the past 6 months, but now that I’m starting my prep, it’s scary to not do what you KNOW works.
[/quote]

When is your show?

Have CT’s methods worked for you the last 6 months? Are you doing to go back to training you did prior to boot camp? Or are you looking to add ring work/holds/etc? Or something else?

Good luck at your prep!

Also, I should say thanks to you! Your log was very help when I was first trying to get a handle on the HFS work. However, I couldn’t post in Indigo logs to let you know.

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[quote]timmcbride00 wrote:
@ Thoughts

“Well thought out training…”

I’d love to hear your thoughts. (pun intended)
[/quote]

Obviously, you’ve dived head first into CT’s training ideas and I don’t blame you because they do work. I don’t remember how you got as lean as you did last year. Did you only do sled work for cardio? Really the only way you know if it’s going to work is to try it. It may be unorthodox for a bodybuilding show, but you seem to know what feels and works best for you.

[quote]timmcbride00 wrote:

[quote]I love CT’s methods and followed the Indigo routines for the past 6 months, but now that I’m starting my prep, it’s scary to not do what you KNOW works.
[/quote]

When is your show?

Have CT’s methods worked for you the last 6 months? Are you doing to go back to training you did prior to boot camp? Or are you looking to add ring work/holds/etc? Or something else?

Good luck at your prep!

Also, I should say thanks to you! Your log was very help when I was first trying to get a handle on the HFS work. However, I couldn’t post in Indigo logs to let you know.[/quote]

I’ll be doing two this summer again. First one is the first or second week of May and second in the last week of June (a good 7 weeks in between). CT’s methods have been fun and something new to try. I really like the complexes and feel they helped keep my bodyfat levels down.

The HFS work was also good and although I wasn’t using maximal weight, I feel that I kept my strength or got stronger without overtaxing myself. It took me a little bit to find the right load though, so I’d recommend not going heavy on it. I won’t know if I made visual improvements until I take pictures in the next week although I feel I have and have had people comment on me being bigger.

As far as my contest prep training, this week I’m experimenting. I’m going back to something similar to my previous split: Chest/Tris, Back/Bis, Abs/Intervals, Shoulders/Traps, Legs, Abs/Intervals. I’m not naturally lean, so I need the interval work to get my bodyfat to competition levels. I’ve dropped HFS for this week as I’ve been doing it for the past 16 weeks or so.

I’ll probably throw it back in next week depending on how this week goes. I was thinking of doing something similar to you, two exercises for HFS that would switch depending on what I’m training: Military Press & Trap Bar on chest day, Bench Press & Trap Bar on shoulder day, Military & Bench on Leg day. Also, I’ll definitely be doing active rest: helps me keep up my heart rate and work on weak areas.

Sorry for the long reply. I’ll be starting a contest prep thread myself soon too.

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@ Thoughts

On getting lean last time:

Taken from my previous thread -

[quote]I was doing regular sprints and jump rope cardio in the early part of my cut, however, as I learned about eccentric-less training, I completely stopped all NORMAL cardio (sound familiar, like Daryl Gee) and I began to do double sessions (AM heavy and PM eccentric-less) and I am absolutely positive it helped me to maintain more muscle while getting leaner. I was able to go 13 days straight at one point of running double sessions with no days off and all while in a caloric defiict

However, once I began implementing double sessions, I removed all cardio because it was unncessary, I was getting high G-flux because I was working out twice per day. Once I was doing double sessions, basically just adjusted carbs down slightly to keep the scale moving if I stalled. Although, I will say, there was about 2 weeks where the scale did not move, but I definitely got leaner and it was due to the double sessions. I was not even stressing the scale because I could feel myself getting leaner and more vascular[/quote]

Dang, two shows. They are expensive. My father-in-law convinced me to do this show because he said he’d pay for it. As I saw the tab start to ab up (trunks, dream tan, polygraph, application, federation card, tickets for family), I was VERY glad he was paying for it!

I agree with the HFS, luckily, I saw in the Training Lab spills that everyone was going to heavy, so I didn’t make that mistake.

I’m sure you have made visual improvements, I’ll be sure to follow along once you get a log.

Don’t apologize for the long post, I love having discussions/information in this thread.

@ BBB

No problem, hope you found it helpful.

I’ll be following along

I feel like I have made improvements in my body. I know just a short while ago I was complaining like a whiny girl that I was all fat after my bulk. But having switched from a surplus to deficit and hence, lost much of the bloat, I am already seeing definition and striations that I know I didn’t have on my last cut when I was this bodyweight, currently 189.

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[quote]timmcbride00 wrote:
Dang, two shows. They are expensive. My father-in-law convinced me to do this show because he said he’d pay for it. As I saw the tab start to ab up (trunks, dream tan, polygraph, application, federation card, tickets for family), I was VERY glad he was paying for it!..

…But having switched from a surplus to deficit and hence, lost much of the bloat, I am already seeing definition and striations that I know I didn’t have on my last cut when I was this bodyweight, currently 189.[/quote]

The way I look at it is that I’ve worked my ass off (literally) for months. I’d rather do two shows for all the work I’ve done than just stop at one. You’re always going to look bigger and tighter for the 2nd show. I plan for the first one to be a smaller one so I can look at it as a warm-up.

It does get expensive though when you factor everything in. I don’t buy the tickets for my family, but the tan, all the fees, hotel if you’re traveling add up. But it’s still worth it when you’re on stage and all your work pays off.

Sorry if you already answered this, but what’s your height? Is the show you doing classed by height or weight? Name of the show?

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Last Year’s winner - I admit, my arms won’t look like that, lol.

But I believe I can come in a bit leaner than that and with just as good of a chest/back and legs. I hope to do well. I will bring my best.

NANBF Natural Pittsburgh
April 21, 2012

Held at Franklin Regional High School, Murrysville, PA

More info:
http://deansfitness.com/2012-poster.pdf

Classed by height to be determined by applications received.

I’m 5’10", likely to come in at mid 170’s bodyweight.

[quote]The way I look at it is that I’ve worked my ass off (literally) for months. I’d rather do two shows for all the work I’ve done than just stop at one. You’re always going to look bigger and tighter for the 2nd show. I plan for the first one to be a smaller one so I can look at it as a warm-up.
[/quote]

Believe me, I can understand that. In fact, this years show is a pro-qualifier because there was a huge turnout in 2011. If I happen to qualify, maybe I can convince my Father-in-law to pay for 1 more show. : )

Sorry if I was confusing. I just meant my wife and kids, I’m not (and I wouldn’t ask my Father-in-law to) pay for extended family.

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Tim, sounds like you’re coming along great. Very interested to see the condition that you come in at vs your previous cut. Best of Luck.

All you guys posting thorough prep logs (Tim, Stu, BBB & Thoughts) = We all win

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[quote]ColinD624 wrote:

Tim, sounds like you’re coming along great. Very interested to see the condition that you come in at vs your previous cut. Best of Luck.

All you guys posting thorough prep logs (Tim, Stu, BBB & Thoughts) = We all win[/quote]

I feel like it’s been going well. Don’t forget ebomb on that list. Very helpful.

OK, here is my posing routine for the night show (with my excited dog in the background)

I encourage critique on posing and physique.

I feel the need to work on facial expression for one and moving more smoothing in some of the poses (side bicep for one, I was shifty).

Also, please excuse the sound, I put the stereo in a bad spot.

Music:

Trip Lee - Twisted (Inspired from James 1:16-17)

Lyrics

"Do not be deceived my beloved brothers, every good gift and every perfect gift is from above, coming down from the Father of Lights, don’t get it twisted man

My life ain’t never been mine, yeah I work hard and yeah I grind, but not to get rich man not to shine, not to get rich man not to shine.
And I don’t boast much I don’t brag, cause everything I got man I got it from Dad, and matter fact ain’t one thing I have, that God ain’t put here in my hand,
So I say remember that your legs work, cause of 'em, next time you running for your goals think who’s really running it.
Everything is under Hhim planets, countries, cities, hoods, don’t get it twisted God did it, done it, got it!? Good!"

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I have nothing to contribute, experience wise. Just following for inspiration. Looking thick as hell man, and your posing routine + epic beard are badass! Good luck with your prep and competition.

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It’s cool your family are supporting you with this.

Fancy listing how your nutrition is split out? Apologies if you listed earlier and I missed…

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@ Spidey22

Thanks for the kind words!

And don’t knock yourself regarding experience, any feedback is appreciated.

@ BBB

I plan on releasing it into the wild to make weight, it’s gotta weigh at lease 1 pound. Upon seeing it go, I will feel like less than of a man, but in all seriousness, I will have eyebrows and eyelashes on show night, that’s it.

Any critique is welcome Bushido, even if you think it sucks.

@ Plateau

Definitely good to have the family support. If my wife thought this journey was lame, I could still do it, but it would make it that much harder. Who do you think was filming me? I’m lucky.

Currently taking in: 3142 Calories, 123 fat, 291 carbs, 220 protein

Typical foods consumed: Protein - eggs, chicken, beef, fish; Carbs - rice (white and brown), potatoes, occasional pasta, some raisins mixed with my rice for flavor; Fat - fish oil, meat sources, eggs, heavy cream

I will fast until training each day. Training is 11:00am. Periworkout is dextrose, whey, creatine and BCAA’s.

Other Vitamins/Supplements: C, E, Zinc, Magnesium, B6, Multi, Chromium

With 2 months left in my prep I will be starting Resveratrol. I took it during my previous cut and felt it was beneficial. Resveratrol promotes - 1) estrogen-lowering 2) healthy circulation.

I consume peri workout nutrition and then eat from 12:00 noon until 6:00 pm dinner.

Occasionally I will have a nighttime snack, but it all depends on hunger level and/or how close I am to my macronutrient targets for the day.

On weekends, I will have a longer fast because I typically train in the afternoon. I use the weekends to make adjustments based on how the 5 weekdays went. If I am weighing in higher than expected, I will fast longer/eat less on the weekends, if I am weighing in lower than expected, than I will fast less/eat more on the weekends.

I check my bodyweight average every Monday based on the previous weeks weighins. After the initial faster loss due to losing bloat/water weight, I am currently aiming for 1.0 to 1.5 pounds loss per week. I am pretty comfortable with where I am at. After a few more weeks I will reassess and possibly slow that down to 0.75 to 1.0 pounds per week.

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[quote]bushidobadboy wrote:
I prefer music that flows and builds, not music that stutters.

But that’s just me and my personal taste. I think a good posing routine should echo some sort of epic journey, transitioning smoothly between one position and the next. The music you have chosen forces you to behave in a certain way.

Basically, whilst I can see that you can pose and move, I just don’t like the underlying ‘flavour’ of the piece.

Maybe I’m talking bollocks :slight_smile:
[/quote]

That’s funny, because I really felt the first did build up, right up until the clear transition to the faster part.

I can understand your feedback about how the music influences the posing. I am also glad to hear you feel I can pose and move. Good to hear from someone with experience.

I will continue to practice and strive to make it as smooth as possible while still moving with the music.

Thanks BBB, I don’t think your feedback is bollocks!

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On the other hand, I enjoy hip hop music at shows. Especially when the night show is running long and all the slow songs are about to put me to sleep; a good energetic hip hop song will wake me up.

On the note of your posing, it would be easier for us to give opinions if you gave pictures or a video of the mandatories…they’re more important than your routine anyway. As far as I can tell, on side poses you need to push your rear knee into your front hamstring to make it pop out more.

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[quote]thoughts1053 wrote:
On the other hand, I enjoy hip hop music at shows. Especially when the night show is running long and all the slow songs are about to put me to sleep; a good energetic hip hop song will wake me up.

On the note of your posing, it would be easier for us to give opinions if you gave pictures or a video of the mandatories…they’re more important than your routine anyway. As far as I can tell, on side poses you need to push your rear knee into your front hamstring to make it pop out more.[/quote]

x2

Posing routine looks fine, but the mandatories are much more important.

Post some of those because as thoughts correctly said, they are more important than your routine.