Have you competed before?
I competed in fall of 2012 at that same NANBF show in Omaha. Finished 6th in a class of 13 in physique. My prep was way too short, decided kind of on a whim to compete without really having an understanding of how much went into it. I cut from 205 to 170 in 11 weeks, LOL…needless to say I was pretty flat and stringy. I’ve taken a long offseason and made some big improvements, and kept it a lot leaner this go around, sitting at about 190 right now
[quote]pwolves17 wrote:
I competed in fall of 2012 at that same NANBF show in Omaha. Finished 6th in a class of 13 in physique. My prep was way too short, decided kind of on a whim to compete without really having an understanding of how much went into it. I cut from 205 to 170 in 11 weeks, LOL…needless to say I was pretty flat and stringy. I’ve taken a long offseason and made some big improvements, and kept it a lot leaner this go around, sitting at about 190 right now[/quote]
I’ve never competed before so I’ll hopefully bring something good to the stage, I really want to come in at over 210 but being the most shredded person on stage so I have a lot of work to do to say the least.
I hit “chest”, back and calves today
Standing calve raises
5 sets to failure
Pullups
3 sets to failure (long head of my tri, which I injured a few months ago, was feeling weird so stopped)
Pulldowns
2 sets to failure light, high reps
DB Rows
90x8 (failed here but didn’t want to push it because of my injury)
4 more sets to failure
I then did some rehab work for my chest, I used a bench press machine and used super light weight and went down until I felt tight. I did about 6 sets of this. I then used 25 lb dumbbells to stretch out my chest for a minute. My right pec still felt tighter than my left.
Did legs today
Squats
385x5 and then 4 more sets to failure
Leg curls
4 sets to failure
Abductors
1 set to failure
Stiff legged deadlifts
295x10
Abs
1 set to failure with three rest pauses (so three mini sets)
Just got back from doing shoulders, arms, calves and cardio
Lateral raises
5 sets to failure
Right arm lateral raises (smaller right shoulder)
2 sets to failure
Db bicep curls
55x9, then 4 sets to failure
Calves
5 sets to failure higher rep range
Tricep pushdowns
5 sets to failure
Overhead cable extensions
2 sets to failure
10 minutes of cardio
notes: Everything took about 35 minutes to complete. I should do calves first because they’re my weak point and because they get too pumped during cardio if I do them last or near the end.
I had some health issues in mid December that prevented me from training and for a while I thought I wouldn’t be able to train again. All is good now and I started training again last week. I’ve lost about 15 lbs of muscle and I’m sitting at 204 lbs. My goal now is to get really lean (aiming for a 32 inch waist) before I start growing again.
Went to the gym three times this week and I don’t think I’ll go again until monday. I worked chest/shoulders/tris on monday, back/bis on tuesday and legs today. I’m still eating pretty much whatever I feel like eating just trying to get around 200 g of protein and not pigging out too often. Starting Monday I’ll actually start dieting down to crazy condition, I want to be the leanest I’ve been.
So I’ve been sick this week and only managed to go to the gym monday and today as well. I did chest/shoulders on monday with the same intensity as always and today I did back and arms and just did a couple exercises for each since I wasn’t feeling 100%.
Also, started dieting on monday and I’m down to 205 lbs on the gym scale (it showed 210 before the diet). I’ll take some measurements tomorrow to see how everything’s actually progressing.
Damn dude, I’m sorry to hear about your health scare! I haven’t popped into your log for awhile, had no idea. Props on getting through whatever the issue was! I’m glad to hear you’re back at it in the gym, I’d say just don’t be in a rush to try to return to all your previous lifts/measurables. Sounds like getting shredded is the goal, I’ll be following along 
[quote]pwolves17 wrote:
Damn dude, I’m sorry to hear about your health scare! I haven’t popped into your log for awhile, had no idea. Props on getting through whatever the issue was! I’m glad to hear you’re back at it in the gym, I’d say just don’t be in a rush to try to return to all your previous lifts/measurables. Sounds like getting shredded is the goal, I’ll be following along :)[/quote]
I had an SVT that had residual effects on my heart function. At first I was told I couldn’t even do cardio. The next day I had an electrophysiologic study done and the oblongated (burned) the nodes that had the tachycardia. I went in for another checkup a week later and they told me I could now start doing some light cardio and no weights.
A week after that I went in for another checkup and my hearts function had significantly improved so I was told I could start going to the gym again but couldn’t lift heavy so I can’t keep training the way I was. I’ve been doing more bodybuilding style workouts now, kinda like phil heath who doesn’t even sweat at the gym lol. Things are fine now and while it’s not 100% yet it’ll probably get there in the next few months.
02/08/14
Weight: 201
Bodyfat %: 8.38
Lbs fat: 16.85
Lean lbs: 184.15
Skinfold measurements (mm)
Umbilicus: 12 mm
Chest: 5 mm
Thigh: 14 mm
Suprailiac: 5 mm
Lower Back: 11 mm
Muscle circumference (in)
Arms: 16 2/16 1? ?/16
Chest: 43 8/16
Legs: 25 0/16
Calves: 15 0/16
Waist: Am: 33 14/16, Pm: ?
Going to do some legs today and hopefully get some sort of a pump. I’ve been extremely flat and just lacking any kind of pop to my muscles.
[quote]myself1992 wrote:
[quote]pwolves17 wrote:
Damn dude, I’m sorry to hear about your health scare! I haven’t popped into your log for awhile, had no idea. Props on getting through whatever the issue was! I’m glad to hear you’re back at it in the gym, I’d say just don’t be in a rush to try to return to all your previous lifts/measurables. Sounds like getting shredded is the goal, I’ll be following along :)[/quote]
I had an SVT that had residual effects on my heart function. At first I was told I couldn’t even do cardio. The next day I had an electrophysiologic study done and the oblongated (burned) the nodes that had the tachycardia. I went in for another checkup a week later and they told me I could now start doing some light cardio and no weights.
A week after that I went in for another checkup and my hearts function had significantly improved so I was told I could start going to the gym again but couldn’t lift heavy so I can’t keep training the way I was. I’ve been doing more bodybuilding style workouts now, kinda like phil heath who doesn’t even sweat at the gym lol. Things are fine now and while it’s not 100% yet it’ll probably get there in the next few months.[/quote]
That’s scary man, I’m really glad things seem to be on the up and up for you. It really puts things in perspective for me; I certainly take having the ability to train hard for granted. I’ll be frustrated with a training session if I don’t hit all my lifts at the given percentages I’m targeting, but in reality, I need to realize how quickly lifting could be taken away from me
[quote]pwolves17 wrote:
[quote]myself1992 wrote:
[quote]pwolves17 wrote:
Damn dude, I’m sorry to hear about your health scare! I haven’t popped into your log for awhile, had no idea. Props on getting through whatever the issue was! I’m glad to hear you’re back at it in the gym, I’d say just don’t be in a rush to try to return to all your previous lifts/measurables. Sounds like getting shredded is the goal, I’ll be following along :)[/quote]
I had an SVT that had residual effects on my heart function. At first I was told I couldn’t even do cardio. The next day I had an electrophysiologic study done and the oblongated (burned) the nodes that had the tachycardia. I went in for another checkup a week later and they told me I could now start doing some light cardio and no weights.
A week after that I went in for another checkup and my hearts function had significantly improved so I was told I could start going to the gym again but couldn’t lift heavy so I can’t keep training the way I was. I’ve been doing more bodybuilding style workouts now, kinda like phil heath who doesn’t even sweat at the gym lol. Things are fine now and while it’s not 100% yet it’ll probably get there in the next few months.[/quote]
That’s scary man, I’m really glad things seem to be on the up and up for you. It really puts things in perspective for me; I certainly take having the ability to train hard for granted. I’ll be frustrated with a training session if I don’t hit all my lifts at the given percentages I’m targeting, but in reality, I need to realize how quickly lifting could be taken away from me[/quote]
At least now I’m forced to train like a bodybuilder so I won’t have to worry about injuring myself doing heavy unnecessary stuff and can focus more on getting quality reps and sets in while focusing on the muscle I’m working.
Monday I did chest/shoulders/calves:
Chest
Hammer strength bench press (lying down) 3x12
Incline bench press 3x9
Slight incline DBs 3x8
DB flye 3x12
Shoulders
Side Laterals/Spider crawlers superset 4x10/4x30 seconds
Rear delt flyes with DB 3x15
Side laterals machine 3x10
Machine press 2x8
Calves
Ramped up the weight doing sets of 10 until I couldn’t do 10 anymore
20 minutes of LISS cardio
Wednesday I did Back/Calves
Calves superpump: This is a triset of Calf raises with machine, calf raises without weight and a lateral movement of the foot against band resistance. 4 sets of this
Back
Cable pullovers 3x10
Close grip pulldowns 2x10
BB rows ala Yates 3x8
Wide grip seated cable rows 3x10
Banded Hyperextensions 3x12
I had great workouts these two days. I really felt my muscles contract against the weights and it felt good on my muscles when I did my sets (as opposed to days when you don’t feel them working). It seems like things are finally starting to come together again.
02/15/14
Weight: 197.2
Bodyfat %: 7.25
Lbs fat: 14.29
Lean lbs: 182.91
Skinfold measurements (mm)
Umbilicus: 10 mm
Chest: 5 mm
Thigh: 12 mm
Suprailiac: 5 mm
Lower Back: 9 mm
Muscle circumference (in)
Arms: 16 1/16 1? ?/16
Chest: 42 8/16
Legs: 24 8/16
Calves: 14 15/16
Waist: Am: 32 9/16, Pm: ?