Ryno's First Competition Thread

Bigger Stronger Leaner
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Alright. I haven’t posted much, but I’ve been around this site for a few years now and have had numerous (2) workout logs. Now I’m preparing for my first bodybuilding competition… the NPC Georgia on July 6th.

My name is Alden here are a few stats about me…
Age: 21 (for just over a month)
Height: 5’9"
Weight: 188lbs
BF%: ~7.5% (let me know what y’all think in the below pictures)

I began to weight train just before I turned 15 in 2007 for wrestling and I became instantly hooked. So much so that I stopped wrestling my sophomore year of high school so that I could go to the gym every day.

I’m just over 14 weeks out right now so I have plenty of time to diet down so I’m at an ‘in-between’ phase right now. I recently began to train with 3 other guys; one is 240lbs at my height and as thick as a house, another is 199lbs at my height and ripped to shreds (I thought he was 220lbs), and the third is 210lbs at 5’5"-5’6". Needless to say, I am by far the smallest and youngest of the pack. I will also state, even though it shouldn’t matter, that I am natural and I will be doing this show as a ‘natural.’ Not because I feel like I’m better for doing so, but just because I have been so far and I’d like to see how I turn out for my first show without steroids. Nothing against them though =)

I plan on hiring a nutritionist at 12 weeks out, but I am still debating it. Any input from y’all since this is my first show?
There are plenty of experienced BBers at my gym that have offered help if I ask. One is an ex-Pro and another was Lee Haney’s training partner back in the day, Fred (I don’t know his last name).

I have trained in a manner similar to John Meadows’ Mountain Dog Training for about a year now and I love it, but since I’m training with some partners now, I am doing whatever they tell me. They have some very similar methods so it isn’t TOO different, but damn to they train heavy…and the one that took me in makes me use the weights that they use. Can be tough at times, but I still focus on the weight and don’t just throw crap around.

I’ll be posting diet info, training info, work info, etc throughout this thread. Most of the content that I post will be workouts and progress pictures. I probably won’t post my diet information unless asked since it won’t be changing much for the most part, I am going to be using a carb cycling approach for my fat loss.

I hope to have a lot of you along for my novel journey as I have learned a plethora of information from you guys even if I haven’t been actively posting in the forums much.

Thanks and have a great day!
Ryno (pronounced as rhino)

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The next few posts will be pictures from the past week and a half.

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315×599 62 KB

15.5 weeks out.

4

351×570 72.5 KB

15.5 weeks out.

5

387×583 84.9 KB

15 weeks out.

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15 weeks out…no filter on this one. The previous ones were from my Tumblr/Instagram so they had filters on them.

I’m as white as a ghost and the lighting in the gym doesn’t help me. haha

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I’ll do my best to get mandatories up here soon. I don’t have a full set…yet. Primarily because I haven’t asked someone to take the pictures for me and I live alone, so I’ll have to ask one of my training partners this week to help me with that, or I could set something up in my apartment just after I wake up. That would be the best time to get pictures anyway.

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You look good for 15 weeks out.

I didn’t hire a nutritionist because I am cheap and there’s lots of good free information. That said, it couldn’t hurt if you can afford it.

The training partners sound nice, but they may need to be understanding as you fine tune things for your prep.

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Good luck on your competition !

[quote]Alderslodge wrote:
BF%: ~7.5% (let me know what y’all think in the below pictures)[/quote] How did u measure your bodyfat ?

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[quote]tolismann wrote:
Good luck on your competition !

[quote]Alderslodge wrote:
BF%: ~7.5% (let me know what y’all think in the below pictures)[/quote] How did u measure your bodyfat ?
[/quote]

Just an estimate. I have some crappy calipers, but I know that they’re wrong as they say that I’m like 3.5%. So I just use my eyes to guess, which is why I wouldn’t mind some input from y’all to let me know. It doesn’t really matter, since a number won’t affect how I look, but it is nice to know that number.

11

Workout from yesterday (April 3rd, 2013)

Back.

Warm-up with foam roller and stretches. Partners don’t really warm-up with me, it’s something that I like to do though.

A) T-Bar Row, Plate Loaded (over hand grip):
3 plates x20
4 plates x15
5 plates x12 (PR, never used 5 plates before)
6 plates x6+2 forced reps.
Dropped to 4 plates for 10 reps.

B) One-Arm DB Row:
*Not heaving the weight, each rep is under complete control and I get a good stretch at the bottom of each rep.
150x12
150x12
150x12
150x12

C1) Wide-Grip Lat Pulldown:
200x15
240x12
280x7+3 forced reps.
Dropped to 210x10 reps.
…I had to get help getting into the seat on sets 2 & 3. Light BW problems…lol
I had a bit of backward lean on the last set, but the first 2 sets were great.

C2) Under Hand Low Cable Row:
195x15
240x12
285x10
Dropped to 195x5 reps, paused contraction on each one.
First time (that I remember) doing these, a great feeling on my lower lats, especially the lower/outer lats.

D1) Straight Bar Pulldown:
150x12
160x12
170x8
Jeez these were heavy as can be. A lot of weight for straight bar pulldowns, but they did it so I have to. I was surprisingly able to get a great contraction despite the heavy weight!

D2) Standing Rope Row with Arched Contraction (similar to Meadows’ Stretchers):
Sorry for the long name, but I tried to describe it as compactly as possible lol.
150x15
160x12
170x12…110x8
Insane contraction in my lower/inner lats! These are definitely a high level exercise in which a mind-muscle connection is paramount.

The other two were done at this point, but the head honcho told be to do 50 pull-ups in as few sets as possible. I got to 40 over 4 sets before I couldn’t get another good rep, so I did some lighter lat pulldowns for 1 set of 15 and really got some great contractions.

Overall it was a spectacular workout, we finished in about 50 minutes.
We don’t talk, sit around, etc. As soon as the first person is done with one exercise he then begins to set up the next so that by the time the last person finishes the previous exercise the last has about 30-45 seconds of rest before it is his turn on the new exercise. I love the pace that we have since I like to move through workouts with minimal rest, and I was worried about sitting around for a while having two other partners. Definitely not a problem.

I stretched throughout and after the workout.

Today we are doing ‘cardio’ that is actually a circuit that’ll involve battle ropes, sleds, med ball throws, burpee/pull-ups and I’m sure other things. I’m motivated as ever to get better and I know that these guys are helping my bring it to the next level. They both have tons of experience and they are going to try their best to break me. But I won’t let that happen. I’ve never backed down from a challenge and I definitely don’t plan to start now.

Ryno.

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Looking forward to following this.

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Don’t worry about BF% numbers, just worry about looking shredded.

Holy pullups batman, 40 pullups after that high volume back workout! You have some great strength endurance.

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[quote]Dr. Pangloss wrote:
Looking forward to following this.[/quote]

Thank you! I’m putting this out there for accountability to myself and the amount of free time that I have lol. I have to stay busy somehow! …otherwise, I’d probably be thinking about eating every minute of the day.

15

[quote]timmcbride00 wrote:
Don’t worry about BF% numbers, just worry about looking shredded.

Holy pullups batman, 40 pullups after that high volume back workout! You have some great strength endurance.[/quote]

Exactly! That’s my mindset right now. I’m this lean for 14 weeks out because I didn’t want to kill myself trying to burn off excess fat for my first show.

My partners are telling me to eat more, and I am. I had my calories at ~3000 (+/- 200) for the first week and I began to come down too quickly so I’ve bumped them up slightly by eating some more rice with various meals.

16

IN

looking very good for this far out, which is always a good thing it would seem.

glad to hear you are maintaining this level of bodyfat at 3000 calories- means you wont have to endure endless suffering to get in shape

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[quote]Alderslodge wrote:
Workout from yesterday (April 3rd, 2013)

Back.

Warm-up with foam roller and stretches. Partners don’t really warm-up with me, it’s something that I like to do though.

A) T-Bar Row, Plate Loaded (over hand grip):
3 plates x20
4 plates x15
5 plates x12 (PR, never used 5 plates before)
6 plates x6+2 forced reps.
Dropped to 4 plates for 10 reps.

B) One-Arm DB Row:
*Not heaving the weight, each rep is under complete control and I get a good stretch at the bottom of each rep.
150x12
150x12
150x12
150x12

C1) Wide-Grip Lat Pulldown:
200x15
240x12
280x7+3 forced reps.
Dropped to 210x10 reps.
…I had to get help getting into the seat on sets 2 & 3. Light BW problems…lol
I had a bit of backward lean on the last set, but the first 2 sets were great.

C2) Under Hand Low Cable Row:
195x15
240x12
285x10
Dropped to 195x5 reps, paused contraction on each one.
First time (that I remember) doing these, a great feeling on my lower lats, especially the lower/outer lats.

D1) Straight Bar Pulldown:
150x12
160x12
170x8
Jeez these were heavy as can be. A lot of weight for straight bar pulldowns, but they did it so I have to. I was surprisingly able to get a great contraction despite the heavy weight!

D2) Standing Rope Row with Arched Contraction (similar to Meadows’ Stretchers):
Sorry for the long name, but I tried to describe it as compactly as possible lol.
150x15
160x12
170x12…110x8
Insane contraction in my lower/inner lats! These are definitely a high level exercise in which a mind-muscle connection is paramount.

The other two were done at this point, but the head honcho told be to do 50 pull-ups in as few sets as possible. I got to 40 over 4 sets before I couldn’t get another good rep, so I did some lighter lat pulldowns for 1 set of 15
Ryno.[/quote]

Wow.man- tbat’s some serious volume!

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IM BLLLLLIIIIIIIINNNDDDD!!!

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[quote]Mr. Walkway wrote:
IM BLLLLLIIIIIIIINNNDDDD!!![/quote]

Rise of the gingers!

I assume you’re referring to my pasty white skin?

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[quote]Alderslodge wrote:

[quote]Mr. Walkway wrote:
IM BLLLLLIIIIIIIINNNDDDD!!![/quote]

Rise of the gingers!

I assume you’re referring to my pasty white skin?[/quote]

yes