Ryno's First Competition Thread

Training
201

Monday Update: 6/3/2013

Morning BW: 185.4.

Workout: LEGS.

A1) Standing Calve Raise:
3 set. 10 reps, 10 second hold, repeat two more times for 1 set.
A2) Dorsiflexion: The usual. haha Each set to failure.

 The raises were crazy difficult, but felt incredible.

B1) Banded Stranding Leg Curl: 4x8
“Speed work” for hypertrophy. Light weight, but great contractions.
B2) Seated Abduction: 3x10
Lead with quads/hip flexors.

C1) Lying Leg Curl: 3x12, 1x12…8…8…25 partials.

C2) Seated Adduction: 3x10
Lead with hamstrings, if that makes sense.

D) Lying Leg Press (High Incline): 1 ascending set, 1 descending set.
Done as 1 extended set:
2ppsX8
3x8
4x8
5x8
6x8
7x10 (couldn’t have gotten 8 plates for 8).
Done as 1 extended set:
6x8
5x8
5x8
4x8
3x8
2x8

E) Leverage Leg Press: 2 high rep sets, constant tension.
5PPS x43
6.5PPS x25

F) Leg Extensions:
110x20 (top half)
130x20 (top half)
130x20 (top half)
90(+band)x22
110x50 (25 top half, 25 bottom half).
Damn, that was a lot of leg extensions, such good pain.

G) BB Stiff-Legged Deadlifts: 2 contrast sets.
A heavier set done with paused reps and a lighter set done with stretching (25lb plates) and constant tension.
235x6…145x15
235x6…145x10

H) DB Hamstring Isotension: 2 sets.
25x30 seconds for 2 sets.

23 minutes of LISS on treadmill.

Damn great workout. It may seem like a shit ton of volume/exercises, but I did do “fewer” sets/exercise (especially for the leg presses). So overall, the set volume was less with less weights, but more higher rep sets were done.

I stretched throughout.

202

so Alder how do you feel now that your on cycle?

203

[quote]optheta wrote:
so Alder how do you feel now that your on cycle?[/quote]

Good.

Noticeable things?

  1. Deeper sleep (though waking up sweatier).
  2. Definitely better recovery.
  3. Increased vascularity (perhaps from leanness as well).
  4. Faster, much more intense pumps in the gym (come to think of it, I warm-up much more quickly also).
  5. Random nose bleeds (though none in the past 2 days) I’ve always been susceptible to them, especially when younger.
  6. I am much more blunt about things when I do open my mouth (pretty funny).
    Of course, there are other noticeables, but that is all that comes to mind at the moment.

Overall, I feel great. However, I felt good before haha. Despite having low-T, the only ‘side-effect’ that I displayed was no libido (which is strange for a 21 year-old). I’ve never suffered from depression and I’m told by my friends that I’m one of the most driven/motivated people that they have met.

204

Tuesday Workout Update: 6/4/2013
HUGE update to follow this post…

Morning BW: 190.4
What?? Not sure what the deal is here, I looked leaner in my midsection and legs this morning. I didn’t poop this prior to weighing myself and only went after cardio, so maybe that has a little to do with it. Haha

Morning Cardio: 43 minutes LISS on treadmill. 13.5% incline, 2.8mph
(I was actually at 14.0% incline for a little while, egads!)
I CANNOT believe that I am saying this…I kind of like my AM cardio. It is a great start to the day, wakes me up nicely, and is RELAXING! The 40 minutes nearly flies by now whereas before I hated 30 minutes…

Superset 1 (Taken directly from JM)
Seated dumbell curls - Keep palms up the entire time. No supinating. Lower with a 3 second descent. Sets of 8 reps. Then after you do your 8 reps, continue the set by doing 8 more hammer curls. You don?t need a 3 second descent on these. Just use that on the seated dumbell curls. You can do the dumbell curls standing too if you like. 
Machine preacher curls - Use both arms at once. Flex hard at top for 8 reps. 
After the end of the set ? FIIIIRE! 
Do 4 rounds of the above. 8 total work sets via 4 supersets.
This is definitely one of, if not the, most brutal super sets for biceps in the existence of man.

Superset 2
Barbell Curl ? Use Fat Gripz. Lower with a smooth, controlled descent and perform 8 reps.
Rope Hammer Curl ? Keep your elbows back and try to pull the rope apart at the top. 10 reps here.
Do 3 rounds of the superset for 6 total work sets. These give a great brachialis contraction, if done correctly.

Superset 3
Rope Extension ? Just your standard sets of 15 with constant tension. Eblows out slightly, pulling apart near the bottom, but NOT locking out.
Reverse Grip Pushodwn ? Sets of 10 with 10 partials.
Do 3 rounds of the above for 6 total work sets.
Holy crap, first time trying this and it is almost as worthy as the first biceps superset. Extreme pump.

Overhead DB Extension ? Only extend to about ¾ extension. Also keep elbows together. 12 reps per set.
Single Arm Cable Extension ? Just pump out sets of 10-12.
Elbows Out Pushups ? Each set to failure.
Performs 3 rounds of this superset for 9 total work sets.

Dips ? 1 set. 8 reps, hold top position for 10 seconds, 8 more reps, hold, 8 reps (failure) and one last top-end hold to failure (~20 seconds).

Postworkout cardio: 25 minutes LISS on treadmill. 13.5% incline, 3.0mph.
I was surprised that I was able to keep up at 3.0mph at the 13.5% incline with a heart rate of ~124 (which is my personal target). I am usually forced to back down to 2.7 or 2.8mph when I up the incline to 13.5% from 12.5%.

This was another incredible workout! The number of insane contractions was ridiculous. Nothing was done too heavy, which I like for arms. I may begin to introduce some heavier dips, close grip bench press, and barbell curls just to see if I respond differently as a result of my new assistance.

HUGE update incoming…

205

First of all, I would like to thank everyone that has taken the time, or takes the time, to read my log. You guys really do motivate me, knowing that I have other motivated gym rats is much appreciated.

With that being said… I have decided NOT to do this competition. Yeah, yeah…I’ve put in all of the effort, time, resources, etc. for this goal. However, I do not intend to make a career out of bodybuilding (that was never my intention going into this competition) so I am not upset that I am not going to complete my prep for this competition.

Here are the reasons why I have decided to hop off of the preparation for this contest.

Primarily, I was not excited for my workouts and I had to some extent 'force' myself to go to the gym to train. That is NOT me, this is what I LOVE to do. It is one of my passions and I felt that slipping away, I could not let that happen. Along similar lines, I was constantly craving foods that are bad for me; candy, fast foods, grease bombs, etc. Again, that is NOT me. Prior to this prep, I was able to stay relatively lean while never wanting to eat sweet or eat out constantly (for the past 4 years). Since deciding not to continue with my prep on Saturday, this has all changed. I am amped to go to the gym and lift and I don't want anything to do with sweets and fast food.

Training hard and eating healthy are crucial components of my lifestyle, they are what I LOVE to do. If those were going to slip away just so that I could be completely ripped from head-to-toe on stage, then I would hate myself. I never expected the prep process to be easy and some of you may think that I am taking the easy way out, but that is not how I see it. I see it as preserving two of the most important things in my life.

Since deciding not to do the competition on Saturday, I have been more productive at home, more excited to train, more sociable, and able to eat healthily while being happy. Also, I’ve gotten even leaner while eating some sweets the past 2 days (I don’t expect that continue, so I am cutting them, I’m no fool :P). I will likely continue to get leaner while being able to grow more since my diet will be more balanced. I’ve always been able to maintain a very fair level of leanness without an extreme contest diet.

Another bonus is that I will be able to travel with my family during the 4th of July week, something that I would not have been able to do if I continued with my competition. This is a big deal because my family is VERY important to me and we no longer live in the same household, so I am trying to get as much time with my parents as possible.

Again, thank you for your support and encouragement.

I will continue to post here (though we may need a name change, haha). Unfortunately, I will not be able to call myself a bodybuilder, but that is a miniscule affair in my mind, if I had ended up hating training and eating healthily.

I salute those that are able to continue to love training and eating well all while doing competitions, you are truly iron warriors.

206

…

207

The important thing’s that youre doing what makes you happy. Good luck bro it was good following along

208

I don’t want to start a shitstorm, but did you ever think that maybe you hired the wrong prep coach?

Again, it’s an honest question.
Don’t wanna start a shitstorm…

209

[quote]Mr. Walkway wrote:
…[/quote]

Agreed.

210

[quote]tolismann wrote:
I don’t want to start a shitstorm, but did you ever think that maybe you hired the wrong prep coach?

Again, it’s an honest question.
Don’t wanna start a shitstorm…[/quote]

That’s very possible, but he had nothing to do with my decision. It wasn’t the fact that I wasn’t getting carbs (I normally have very few) that led to my decision. I think it was more as a result of the limitations on what I could do, since I like to be in control of my own life (in terms of the factors that I should be able to control).

211

[quote]myself1992 wrote:
The important thing’s that youre doing what makes you happy. Good luck bro it was good following along[/quote]

Thank you.

212

Out of curiosity, are you planning on starting TRT despite not, from the sounds of it, ever stepping on stage?

213

[quote]tolismann wrote:
I don’t want to start a shitstorm, but did you ever think that maybe you hired the wrong prep coach?

Again, it’s an honest question.
Don’t wanna start a shitstorm…[/quote]

if you are disciplined and take this seriously, then Shelby is a fantastic coach

214

[quote]Irish Pride wrote:
Out of curiosity, are you planning on starting TRT despite not, from the sounds of it, ever stepping on stage?[/quote]

Yes. This contest was definitely NOT the only reason why I decided to begin AAS.

215

[quote]Mr. Walkway wrote:

[quote]tolismann wrote:
I don’t want to start a shitstorm, but did you ever think that maybe you hired the wrong prep coach?

Again, it’s an honest question.
Don’t wanna start a shitstorm…[/quote]

if you are disciplined and take this seriously, then Shelby is a fantastic coach[/quote]

I second this. He is a fantastic coach, and that is why I contacted him for my prep. I have followed him for at least 2 years and if I want a coach again then I will definitely consider using him again.
BTW, I am still working with him.

216

Wednesday Update: 6/5/2013

While I’m no longer doing a competition, I’m still going to try to, slowly, get leaner.

Morning BW: 191.4
Morning Cardio: 45 minutes LISS on treadmill. 13.5% incline, 2.6-2.8mph.

Workout: Back.

A) Standing Calf Raise.
A2) Dorsiflexion.

B) Meadows Row ? Perpendicular to barbell, close foot back. Aim for a contraction of the entire back. Perform 4x8.
125x8
150x8
160x8
170x8

C) One Arm Barbell Row ? Parallel to barbell, close foot forward. Engage that lower lat!
Again, 4x8.
100x8
110x8x2
120x8
Note: don’t stand quite parallel to bar, more like 10-15 degrees from it, better lat activation.

D) Low Cable Row ? If possible, use a close grip, supinated handle over a parallel handle. Hold each rep in the flexed position for 1 second. Simply 3x10.
150x10x2
150x8 strict, 12 loose form to get to 20.

E) Partial Wide Grip Pulldown- Pull to about eye level and allow your scapulae to stretch hard at the top of the movement. 2x8.
225x8
255x8

F) Rear Facing, Neutral Grip Pulldown- Arch your back around the pad and drive those elbows way far back. 3x12.
135x12
150x12
150x8 strict, 8 loose form.

G) DB Shrug ? Pause for a 3 count at the top and let the DBs down for a 3 count on each rep. 2x12.
90x12
105x12
65x50 (no pause at peak)

H) Banded Hyperextensions ? Just get a great contraction and go to failure for 2 sets. 2xFail.

10 minutes of posing nonsense.

25 minutes LISS on treadmill. 13.5% incline and 2.8mph @ 123bpm.

217

Thursday Update: 6/6/2013.

Morning BW: 191.4
Morning Cardio: 45 minutes.

Thursday Workout: 2nd Chest & Shoulder Workout, Pump work.

A1) Seated Calf Raise.
A2) Dorsiflexion.

B) DB Hex Press ? Work up to a tough set of 10. Pause on chest and FLEX the weight up.
3x10

C) Pec Minor Dips ? Get a good stretch and pause at the flexed position while turning your elbows outward. Add weight on each set and bring each set to failure. Something like 15, 10, 8.
3xFail

D1) DB Twist Press ? Use a flat bench and supinate throughout the movement so that you are fully supinated at the top. Forcefully contract at the top and get a great stretch on each rep.
3x10
D2) Over and Backs with Band ? Over and back for 10 reps with a mini band, go for a GREAT stretch.
3x10

E) Stretch Pushups ? Place your hands on two step benches and place your feet on a bench as well. Only 1 set. Done to failure, once a full rep cannot be completed, pump out an equivalent number of partials out of the bottom. Immediately stretch after the set by lying on a slight incline and holding two Dbs in a stretched press position for 45-60 seconds (DC stretch).

F1) DB Side Lateral Swings ? Done moderately heavy. Keep a slight bend in your arms and tilt your head back while relaxing your traps. Sets of 30 here.
4x30
F2) Reverse Pec Dec ? Do not let the weight go all the way down, keep tension on the muscle throughout the set.
4x15-20

25 minutes LISS on treadmill.

Short, but sweet workout! Finished in about 50 minutes plus cardio.

218

Friday Update: 6/7/2013

Morning BW: 187.6 (yesterday was lower carbs, and I peed a LOT last night).
Morning Cardio: 45 minutes LISS on treadmill.

Friday Workout: 2nd Leg Day, Pump work.

Lots of volume, very light weight, extremely deliberate movements, and awesome pumps.

A) Standing Leg Curl ? 6x10
-Good peak contraction, controlled eccentric.
-No rest, just alternate until all sets are done. Nothing heavy here.

B) Seated Adductor ? 4x10
-Pause at peak and get a good stretch.

C) Squats ? 4x6
-Explosive reps. Lighter weight.
-About 1 minute break b/n sets.
*Had to be done in the smith machine since both squat racks were taken…by people not doing squats.

D) Leg Extensions ? 1x20 (double leg), 6x10 (single leg)
-Slow reps, both up and down. Get a good contraction.
-No rest between sets, just keep alternating.
-Try to focus on the Vastus Lateralis.

22 minutes LISS on treadmill.

Finished the leg workout in 35 minutes since such little rest was taken. Actually a very stimulating workout, love it.

I’m thinking about adding in the single leg extensions for my Vastus Lateralis each workout for a few weeks to see if a difference is made; my teardrop is definitely overpowering and I would LOVE some more outer quad sweep. I’ve added in some adductor work in my primary workouts, and I’ve noticed a difference in only 2-3 workouts.

Also, since I’m not doing my show (but still working on getting leaner/bigger) I am going to slightly up my Tren dosage from 50mg EOD to 75mg EOD for 2-3 weeks and if that goes well, then I will up it to 100mg EOD. I’m going to keep my Test-E dosage at ~560mg/week (~1853, 185mg is about equal to 0.75mL250mg/mL) for now as I seem to be growing well without any bad sides.

219

Saturday: 6/8/2013.

Morning Cardio: 45 minutes.

Workout: Arms.

Warm-Up
A1) Reverse Grip Pushdown: 1x20, 1x15
A2) Pushdown: 2x15

Triceps Crazy 8
B1) Seated OH Rope Extension: 3x8
-Spread Rope at the top and hold peak.
B2) Smith Machine Close Grip/JM Press: 3x8
B3) Reverse Grip Pushdown (back to pad)
-Keep elbows at the side, don’t let them drift forward.

Biceps Crazy 8
C1) Alternating DB Curl: 3x8
C2) Seated EZ Bar Curl: 3x8
C3) Rope Hammer Drag Curl: 3x8
-Spread Rope at peak.
C4) Seated Cable Curl: 3x8
-Get a great stretch and pause at peak.

Finishers
D1) Standing Cable Curl (FDB style):2x15
-Envision a FDB on each rep, pause at peak.
D2) Cable Kickbacks:2x12
-Pause at peak, keep elbow 2-3 inches from side.

Good workout overall. Nothing special, just a good bit of volume in a short amount of time. Definitely good if you’re in a crunch for time (though I wasn’t). I did 50 minutes of postworkout cardio. I cheated a good bit preworkout and I only planned for 25 minutes of cardio, but I just kept going as I wasn’t too tired haha.

220

Sunday: 6/9/2013.

Morning BW: 192.0

No morning cardio, I’m using today as a rest/recuperation day.

I ate about 30-40 minutes after waking and then went to the gym about 45 minutes later. I did a LOT of mobility work. I was foam rolling everything (especially calves/quads) for, literally, an hour. Then I did a very small circuit just to boost my metabolism and get some blood into my newly massaged muscles.

My parents came down today and we went to a salad bar restaurant (I had a coupon) and it wasn’t too shabby, I likely won’t go again though just because it is a bit out of the way for me.

I’m going to really work on my ‘diet’ this week. I want to SLOWLY gain weight, and if possible gain muscle while losing fat. I am pretty carb sensitive so I am going to play with my diet to see how my AAS has changed what I can eat without gaining fat.

So I guess that has turned from a competition log to a lean mass / novice AAS log.