Rob's Road to Hercules: Contest Prep

12/09 - present


Yesterday I took a look at my “before” pictures, and it really put things into perspective. The picture on the left is December of 2009, 5’4" and 205 pounds. It’s amazing what can be accomplished when you take control of your life and hold yourself accountable. I’ve been so obsessed with preparing for this show over the past 7 months, and at times it can be difficult to look back on the past and remember the road I traveled to get here. Seeing my early pics helped remind me to relax, have fun, enjoy the ride, and be proud of what I’ve accomplished. This first bodybuilding show is so much more than just a competitive event, it’s a celebration of hard work, determination and relentless consistency.

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2 days out! Yesterday was my last depletion workout, and if there was any glycogen left in me, it’s sure out now. The past 3 days after the workouts I came home and practiced posing for about 30-40 minutes, consisting of running through my routine a few times, then practicing all the mandatories for 10 minutes without stopping. It’s a lot, but I want my muscles, and my brain, to be used to posing for long periods of time. Last night I practiced facing my wife and dogs (great audience!) without the mirror, and she assured me I looked great start to finish, and didn’t fade at all. This was really encouraging to hear, and was a good confidence boost. So, today there’s no training and I’m also going to skip posing practice, as I’ve put in a ton of work for the posing and feel it would be more beneficial for me to relax and recover.

I’m looking forward to a relaxing day today. I’ve hit the therapy pool every morning before work this week and it’s been great sitting in there for 15-20 minutes early in the morning. There’s usually no one else in the pool area that early, nice way to start the day. After work I have a chiropractor appointment, and tonight it’s full body shave time to prep for the tan tomorrow. Nutritionally today is the same keto diet as usual, minus veggies.

Got the last of everything I need for show day. Resistance bands for back stage pump up, and “muscle juice” for pre-stage gloss. For the morning pre-judging, the tanning vendor will be there for touch ups and gloss, but they won’t be there for the night show, so I’ll get some muscle juice on me before my routine and finals.

Tomorrow I’m taking off of work and my wife is too, which is great as she can help with the final prep logistics, and mentally help keep me relaxed. Carb up tomorrow, light pump workout, polygraph and tan. Tomorrow’s carbs will consist of bananas, white rice, and a couple of warm finibars (I can’t wait for those finibars!)

Tomorrow and Saturday will be all about the show, I’ll do my best to post some updates before the show and hopefully one or two during show day. Either way I’ll be sure to give a detailed run down when all is said and done.

One last thought for now, I’d like to express my deep gratitude towards everyone who is taking the time to read my log, for the very supportive posts/feedback, and to T-Nation for making this platform available. It’s crazy to see that there are over 10,000 views on this thing! I can say with full confidence that without T-Nation, Biotest, and these forums, I wouldn’t be doing this competition. There is a great sense of community here, and I am excited and honored to represent the T-Nation family. Thank you very much gang, keep the good vibes coming!

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This is nuts as far as transformations go. Gotta love the shreds through the obliques!

When I did my first show I couldn’t wait to update everyone on this forum on how I did. It was amazing how supported and encouraged I felt going into something that was completely new and even a little scary at the time.

S

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Amazing transformation! I can’t wait to hear about how you did Rob! All the hard work paid off!

Carb up day! Quick update after my pump workout, focused on shoulders and arms. Getting thicker by the hour.


Tanned!

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First show in the books! It was an incredible day and experience, so much fun. Overall a successful first show and I’m extremely proud of the package I brought. I’ll try to not type a novel here.

It was a long day, we got to the school at 9am and left at 9pm. Most of the day was spent waiting around in the hallway of the school, or the “backstage” area. It was crowded and tight with people pumping up and getting their tans ready, fortunately I found a zone near the entrance that wasn’t too bad, tried to sit and relax as much as possible.

First was the weigh in, I woke up at 146.6 and weighed in at 148.8, no problem getting under the 150 mark. There were 11 competitors total in open bodybuilding, so they ultimately divided it up into 3 classes: light, middle and heavy. There were 4 total competitors in the light division including myself, and I certainly “drew the short straw” in terms of competition. I was competing against 3 other guys, including:

  1. The guy who ultimately won the overall, also a bantam at 149, who had competed in 7 previous shows over the past few years, won his weight class 5 times and all 5 times narrowly missed his pro card. He absolutely deserved it last night.
  2. A lightweight who got 2nd place to winner of last night’s show by 1 point at his last two shows.
  3. A guy who is a pro physique competitor, won his last pro physique show, competed at this show last year winning overall physique and placing 2nd in bodybuilding.

That being considered, I definitely held my own against them and I think my overall structure was even a strong point. My legs were not nearly as dialed in as any of theirs, which kept me down, combined with the fact that I was the only rookie up there going against 3 experienced, very strong and successful competitors who knew the feeling of being on stage before. But, the goal was to get on stage and bring my best, and I feel I was still able to hang with those guys. I know we’ve been holding back as we’re really aiming for the Hercules in 8 weeks, and I will do whatever it takes to come in with my legs diced up. All of the guys were extremely nice, we all talked and hung out back stage, a great sense of sportsmanship and camaraderie overall.

Many people, including the judges, said that the lightweight class was no doubt the hardest class to judge. The pre-judging made that obvious, it lasted about 15 minutes and was pretty grueling. I’m glad I practiced posing as much as I did, but the pre-judging was a good kick in the posing trunks to practice even harder and longer. I literally sweat off about half my tan, I’m not sure how that happened but I kept smiling through it. I think next time I’ll do the rub on tan and put on some base coats a good few days in advance so it can soak in longer. As dark as I thought I looked, I was the lightest guy on stage, so next time I’d like to come in a little darker as well.

After pre-judging we went out to the local diner as we had a few hours until the night show, I brought my cooler and kept up with my rice cakes, peanut butter, nutella and a little chicken. Once the night show rolled around, it was time for my routine, which was a blast, primarily because the pressure was off and I just wanted to perform well for myself, my wife and my friends/family that came. After watching the video, I also feel I was tighter, fuller and overall stronger at night, after more food in me and a good pump from the prejudging. Another good lesson and learning experience from the day, that I can handle more carbs for the show. We went to the diner after the show and I had a turkey melt, sweet potato fries and a ton of homemade cookies, and woke up Sunday morning looking much thicker, fuller and I feel overall better than Saturday. So, further evidence I can handle more carbs and feeding into the next show in 8 weeks.

At the show you can order professional hi-res shots taken during the posing routine and finals show, I ordered some and will be sure to post them once they arrive. I wasn’t sure if I wanted to get them, but I’m glad I did so I can have a great visual of my first show, and also because I know I looked better at night than at prejudging.

Yesterday, Sunday, I woke up at 150.4, and had an amazing day of relaxing, eating whatever I want (probably went a little overboard but after 18 weeks of dieting I really just wanted to not worry about it and enjoy myself), and enjoying looking at pics and videos from the show.

Here are two front and back pics from Saturday. You can definitely see my tan sweating off, a little embarrassing but nothing I could do about it. I gave my damn best effort and am proud that I was able to hang with the guys in my class, and it’s just more motivation to get me to the Hercules!

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Damn… Granted, I don’t know much about bodybuilding but I would’ve never guessed that this was your first show based on those 2 photos alone. Good job!

Now that the first show is out of the way, and I can evaluate my performance against some very strong competitors, I’m taking aim at the Hercules with a different mindset than this first one. I have 8 weeks to come in crazy diced conditioning, to be undeniably the leanest guy on stage. I’m guessing it’s about 6-8 pounds, and I’ll do anything to get there.

After evaluating pics/videos, my legs are the biggest factor. They need to be diced and as big as possible. I also want to bring up shoulders and arms if I can. Chest and back can move into maintenance mode and just need to make sure I don’t lose anything. New plan of attack from the 3x per week full body program:

5 Day Split
M: Biceps/Triceps/Abs
T: Legs 1
W: Chest/Back
TH: HIIT/Abs
F: Legs 2
SAT: Delts/Abs
SUN: HIIT
Morning cardio as often as needed. Starting with with same 2 sessions this week as I’ve been doing, and we’ll evaluate next weekend and increase. If it needs to be every day, then that’s what I’ll do. I’m assuming that’s what will happen to ensure I will get to the conditioning needed.

Nutritionally this week I’m running same keto as last week, next week we’re going to add targeted carbs in for my workout. Looking forward to performing on Plazma again.

I am in a different mindset now. I’m going to war in 8 weeks. The Hercules is one of the toughest natural shows there is, and while I have no idea how I may stack in my chances for the overall, I do think I have a reasonable shot at winning the bantamweights, if I come in more conditioned than anyone else. I have no doubt with my coach and my new training split, it can be done.

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@Benanything, thank you very much man, I really appreciate that!

Nice job! It’s been great to follow.

Well done, mate. If this were a face to face conversation I’d shake your hand and buy you a beer. It’s been a great thread and all the best for your future competitions!

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Rob, you are a beast! Great job!

I think you are in the wrong profession. We need to sign you up for some action movies!

Definitely a good showing of how far you;'ve come since last year, and you’re not even at the finish line yet!

S

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@The_Myth Thanks a lot man! How’d you like to 10 steps to mass program? Are you still running it?

@Yogi1 Thank you very much bud! Looking forward to killing it for 8 more weeks and seeing just how far I can take it this year.

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That’s right, and with the new training split and nutritional adjustments to come, no doubt it’s only going to get better.

@jcliotta Thanks so much man! That would be awesome, although I’m sure there’s a minimum height requirement that I wouldn’t meet :wink:






Got the pro shots in, I’m glad I got them. They’ll be a great memory of my first show, and also help me see the details in what needs improvement.