Ryno's First Competition Thread

[Alderslodge]

Monday Update: 6/10/2013.

Morning Cardio: 35 minutes LISS on treadmill. 15.0% incline, 3.0mph, 122bpm.
Morning BW: 188.4 (yesterday was a low carb day)

Workout: Chest & Shoulders.

A1) Standing Calf Raise ? Up to a heavy 10 then crank out 20 partials.
A2) Dorsiflexion ? Each set to failure.

B) Banded Hammer Strength Press ? 4x8
-Flex hard and pause on each rep.
-Get a good stretch/pause as well. All about control.

C1) Decline Smith Machine ? 5x12, 8, 6, 20
-Only go to ¾ lockout.
-Really stretch the pecs out at the bottom.
-Widen grip for the final set.
C2) Band Over/Back Stretch ? 4x10

D) Incline Barbell Press ? 3x8
-Flex the weight up, don’t press it.
-Pause and stretch on chest, but don’t lockout.

E) Cable Flyes ? 2x12, 1x12
-Use a seated OH press bench.
-Flex hard at the top.
-One set standing and bent over for lower chest.

F) Dumbbell Front Raise ? 3x12

G) Dumbbell Press ? 3x8
-Continuous tension, so ¾ lockout.
-Come all the way down so the bells touch shoulders, don’t puss out.

H1) Machine Rear Laterals ? 3x15
-Continuous tension.
H2) Band Pull Aparts ? 3x10
-1 second flex on each rep.

Finished everything in 80 minutes, I did take a while to get things moving, but rest intervals became shorter for flyes and shoulder movements. Awesome overall work! I had a hard time deciding what to do today; legs or chest/shoulders and I ended up choosing chest/shoulders about 2 hours before my workout.

Excited to see what the next few weeks have in store for me.

[Alderslodge]

Tuesday Update: 6/11/2013.

Morning BW: 187.0
-BW is down a bit, despite eating an extra meal immediately after my final planned meal last night (I was still hungry so I had some more
eggs and 2 slices of sprouted grains bread from TJ’s).

Morning Cardio/Workout: 22.5 minutes LISS on treadmill (15.0% incline, 3.0-3.2mph, 121bpm).
Then I did a short circuit of…
8 pull-ups (thinking of a RDB, slow reps)
12 dips (slow reps again, focusing of each muscle)
10 goblet squats (slow reps, focusing on each muscle)
5 box jumps to 40"
5 rounds.

I finished with my calf super set for the day since I knew that my leg workout was going to be brutal and didn’t want to spend time with calves before I could start my leg workout. Standing calf raises and dorsiflexion super set (3x/week).

Workout: LEG DAY MASSACRE.

STRETCH BETWEEN SETS

A2) Seated Adduction ? 4x10
-Paused
90x10
110x10x3
A1) Banded Standing Leg Curl ? 4x8-10
-80-90% speed, but get a complete contraction.
-On last set, do as many full reps as possible.
-Used micro mini band AND mini band (added micro mini over last week, but used same weights).
25x8
35x8
40x8
40x15

B1) Lying Leg Curl ? 3x12, 1x8-8-8-20 partials.
80x12
100x12
120x12
120x8…100x8…80x8…80x20 partials.
B2) Seated Abduction ? 3x10
110x10x3

C) Reverse Band Squat ? Up to a heavy 6-8.
-Lower slowly and EXPLODE up.
-Reverse light bands used.
135x6
225x6
315x6
365x6
425x10
-Not quite failure, but pretty sure that I was within one rep of it. I thought of going with 435, and I should have but I wanted to get at
least 6 reps so I played in conservatively as I haven’t done these in quite some time.
-I’m going to keep this as a progression exercise for at least 3-4 weeks to see how my strength improves over the next month.
Hopefully this will lead to new leg growth since I haven’t done heavier squats such as these in a while (with progression).

GIANT SET
D1) Leg Extensions ? 4x10-12
-Go heavy and keep toes pointed up/toward you.
190x12
230x12
230x12
195x12
D2) Power Squat (Facing Apparatus) ? 4x10-12
-Keep feet forward and close together.
4PPSx12x3
4PPSx10x1
-I will likely increase the weight on these for next week. I thought about increasing it after the first set, but opted to increase leg press instead.
D3) Leg Press ? 4x10-12
-Medium Stance, constant tension.
-Reverse light bands added.
7PPSx12
8.5PPSx12
9.5PPSx12
9.5PPSx12…7PPSx15…5PPSx20
Stretch between each rotation.

Immediately after stretch at end of giant set…
E) Backward Sled Drag ? 1 set length of gym and back.
-Keep body low and focus on the extension of the quad.
90xLength of gym and back.

F) Glute Kickback ? 2x12-15
-Focus on glute and hamstring contraction throughout the entire movement.
?15?x12,10

G) Hamstring Isotension ? 3x30seconds
30x30sx3

H) Isolateral Leg Extension ? 4x12
-Use the vastus lateralis (outer quad).
50x12x4

Needless to say, this was a LOT of volume, even for me. I really like doing the 2 super sets for hammies at the beginning of my leg workouts (this is the 2nd week I've done them) because they are definitely something that I need to bring up. I also like that I added in a heavy squat movement (but got volume with it) for my hamstrings as I have been going straight into my quad-focused exercises after my hamstring work first. The squats allowed me to work my hamstring under some heavy, compound loads instead of only using intensity techniques on isolation movements. The giant set for quads was INCREDIBLE. Quads can be hit from so many angles and it is hard to exhaust all of them in a short period of time unless a variety of movements (via a giant set) are done. Really, really enjoyed that. I feel that the glute kickbacks were superfluous (and thought that they may be beforehand when writing this workout, but I kept them anyway). So they will likely get scratched. The isotension movement (static hold) for hamstring seriously does just force blood into the muscle, it's quite strange actually. I may think about putting it AFTER my first hamstring super set so that I can just get insane amounts of blood into an already warm muscle before my second hamstring super set so I can work a maximally pumped muscle. We'll see how it goes next week. Of course, the final movement (isolateral leg ext) had a specific purpose and I believe that it served it well. Just a way to work on a weak area of mine that has been pre-pre-pre fatigued (haha). The contraction and use of the muscle is most important there (as it always should be) so the weight is kept very light.

Overall, a very purposefully structured workout (just like chest yesterday) and very likely my favorite leg workout in a long time (and I always love my leg workouts). I will get the general template for a few weeks before changing it up to see how I respond. 

This was a lot of volume, but I did finish in 1 hour 25 minutes, including a tad bit of stretching at the end. Began to work at 1:05pm and finished up at 2:30pm. I could definitely shorten it by decreasing rest periods. I wasn't huffing and puffing too much. I always like to monitor my rest periods (with my watch) but a couple of sets (like between squats and a bathroom brake) took longer than I had expected just by being careless with time, not by being too tired to start the next set sooner.

[Alderslodge]

Wednesday Update: 6/12/2013.

Morning BW: 188.4
Morning Cardio: None. Took the morning off from cardio, but I did do about 30 minutes of cleaning around the apartment so I was still quite active after waking.

Workout: Back.

A1) 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
175x8, PR
185x8, PR

C) One Arm Barbell Row ? Parallel to barbell, close foot forward. Engage that lower lat!
Again, 4x8.
Note: don’t stand quite parallel to bar, more like 10-15 degrees from it, better lat activation.
100x10
110x10
110x10
100x10

D) Trap Bar Deadlift with Shrug ? Don’t quite touch the floor and add in 3 shrugs on each rep. 4x5
225x5
315x5
405x5
405x5
-Didn’t feel my back working as much as it would with a straight bar, so I’ll use that next time.

E) 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+5 loose reps.
165x10+5
195x10+5
225x10+5

F) Partial Wide Grip Pulldown- Pull to about eye level and allow your scapulae to stretch hard at the top of the movement. 3X8.
240x8
255x8
270x8

G) Rear Facing, Neutral Grip Pulldown- Arch your back around the pad and drive those elbows way far back. 2x10+5 loose reps.
165X10+5 (nearly too much for my bodyweight, I was being lifted from the seat)
180x8+5 (facing forward)

H) Hanging Lat Stretch ? Just a hang out for a minute…with a 45lb plate.
Just a single set.

I) Dumbbell Pullover ? Lying parallel to the bench, stretch back far, but only bring 'bell to forehead.
65x15x1

Great back workout! Only downside was the trap bar deadlift, I think that using a straight bar will fix this though. I just feel like the weight is too 'centralized' to cause the stress that I would like on my spinal erectors and lats. I am definitely trying to work on my lower lat thickness so the first two rowing exercises are focused to that, especially the second exercise. 
Holy balls, it was blistering outside today (93 deg F) and that definitely spilled over into the gym, I was completely soaked after my second exercise. I had to had my overshirt off after my first two work sets of Meadows row...I don't normally take it off until the second exercise or so.
In the past 3 days, I've gotten 2 mentions from guys in the gym that I am looking bigger while my bodyweight isn't rising much (so I'm remaining lean) so how I've been eating is working! =)

[Alderslodge]

I’ve been lifting, but just absent from the computer for about a week.

Morning BW (yesterday): 194.6

Workout: Back.

A1) Standing Calves: Up to heavy 10, then 20 partials.
A2) Dorsiflexion: Each set to failure.

B) Pull-Ups: Various grips.
-20, 12, 12, 10.
C) Bent Over Barbell Row:
225x12
265x10
290x8
320x6+2 (paused and got 2 more)
dropped to 225x8
185x15 (pause each rep at top and bottom ends of movement)
D) Dead Stop Dumbbell Rows: Pause each rep on the ground for a good stretch.
150x10x3
E) Deadlifts: Up to a heavy 5.
135x5
225x5
315x5
405x5
455x5
225x12 (done while simulating a front relaxed pose. Strange but effective!)
F) Heavy (Partial) Pulldowns:
255x8
270x8
270x8
G) Neutral Grip Cable Row:
180x10+5
Hanging lat stretch with 45lb plates, 45 seconds.
195X10+5
H) DB Pullover: Constant tension, don’t let tension go at the top end, stop short.
65x20x1
I) KB Shrugs:
24kg Kbs for 100 reps. (50, 25, 15, 10) paused about 15-20 seconds b/n each ?set?

	Awesome workout, I'm ready for an INCREDIBLE week of workouts. Feeling great and growing!

[Alderslodge]

Tuesday Update: 6/18/2013.

Morning BW: 191.0
No morning cardio.

12 mintues on stairmaster to get ready.

A1) Standing Calf Raise: Up to a heavy 10, then 20 partials.
A2) Dorsiflexion: To failure.

B) Banded HS Flat Press: Controlled negative, stretch, explosive concentric, pause.
-x8
25x8
35x8
45x8
55x8x2
45x8
-Bands definitely add a lot of tension, but not TOO much.
C) Incline DB Press: Constant tension, stretch at bottom while keeping tension.0
75x8
85x8x3
-Will go heavier next week.
D) Decline Smith Press: To ¾ lockout.
105X12 (15lb bar)
205x12
245x8
265x6
275x6
E) Incline BB Press: Flex the weight, pause and stretch (while flexed) at bottom.
135x8x3
F) Cable Fly:
Decline, 60x15x1
Flat, 60x15x1
Incline, 50x12x1
G1) Seated DB Press: Constant tension, let DBs touch shoulders and go to ¾ lockout.
50x10x3
G2) Side Lateral Swings:
50x30x3
H) Reverse Pec-Dec:
110x25
150x15
180x10
90x30

[Alderslodge]

Morning BW: 196.4
Morning Cardio: 35 minutes LISS.
Along with a few sets of abs.

Workout: Legs.

10 minutes on stairmaster to get ready.

A1) Banded Standing Leg Curl: ?Speed? work for hypertrophy.
-2 mini bands (increasing the band tension slightly each week while straight weight remains the same).
25x8
35x8
40x8
40x15
A2) Seated Adduction: 3 count negatives, 1 second isometric @ peak,
115x10x3

B1) Lying Leg Curl:
100x12
115x12
130x12
115x8…95x8…75x8…75x20 partials (5lb increase/drop from last week)
B2) Seated Abduction: Same tempo scheme as with adduction.
115X10x3

C) Reverse Band Squat:
-Reverse light bands.
225x6
315x6
365x6
405x6
435x10…225x15… (rest 10 seconds)225x10.
The ‘sets’ of 225 were done with constant tension (no lockout).

GIANT SET for quads. 180S rest b/n each round (3 minutes).
D1) Leg Extensions:
170x12
190x12
210x12
150x15…90x10
D2) Power Squat (Facing inward):
-Push hips to complete extension on each rep and flex quads hard before next rep.
4PPSx12x3
3PPSx15
D3) Reverse Band Leg Press:
-Double light bands. No lockouts.
8PPSx15
9PPSx15
10PPSx12
8PPSx15
D4) Heel-Elevated Goblet Squat:
-No lockout.
45X10x4
-After last set of goblet squats, I went back to leg press and went to failure with 5PPS with 3 second negatives.

E) Stiff-Legged Deadlift:
-Push hips back HARD.
165X15x3 (60 secs rest)

F) Hamstring Isotension:
30x30Sx2
25x30Sx1

G) Isolateral Leg Extension:
-VL focus.
50X15x3

Stretch a fair amount throughout the workout and then stretched more after with some foam rolling. I had an incredible pump in my quads during the giant set. So much blood. Hams were also extremely full during first 2 supersets and last exercise.

[Alderslodge]

Morning BW: 192.2

Looking very lean today.

A1) Standing Calf Raise.
A2) Dorsiflexion.

B1) EZ Cable Curl â?? 2x8-5-5
-8 full reps, 5 partials, 5 full reps.
B2) Rope Extension â?? 2x8-5-5
-Same as above.
-Plus one set straight bar pushdown.

C1) Close Grip Bench Press â?? 4x6
-Go as heavy as possible.
245x6
255x6x2
255x6…165x8 (5 count negative, explode up)
-Increase 20lbs on first set over last week and increase of 10lbs for rest of sets.

C2) Barbell Curl â?? 4x6
-Go heavy.
115x6x3
115x5…65x8

D1) Incline DB Curl â?? 3x10
-Both arms and then alternate, if necessary.
30x10x3
-Stretched at bottom (5-8 seconds) after every 3 reps on last set
D2) Weighted Dips â?? 3x12
BW+90x12x2
BW+90x11…isometric at top-end for 20 seconds.

E1) Seated DB Curl: 2x8
20x8x2
E2) Seated Hammer Curl: 2x8
20x8x2
E3) Machine Curl: 2x8
50x8x2

F1) V-Bar Extension â?? 2x15
90x15
100x15
F2) Reverse Grip Pushdown: 2x10
40x10
30x10+10 partials
F3) Close Grip Pushup: 2xFail
2 sets of failure (10-15 reps)

3 sets of forearm work. Haven’t done anything specifically for forearms in a while, but they are still (appearing) to be growing, so I just did a tad to shock them some.

Notes on diet:

I am keeping my diet very ‘loose’ right now. I be sure to get plenty of protein (probably 300-350g/day) as I have always preferred high protein and I love to eat meat, so it’s not too hard. My first two meals are quite regular.

Meal 1 is 1 scoop of whey.

Meal 2, about 45-60 minutes later, is eggs (or chicken) and lots of veggies (onions, mushrooms, zucchini, green beans, broccoli, tomatoes, etc).

Meal 3 is my ‘preworkout’ meal (1.5hrs before) and is generally tilapia (or some fish) with veggies, again. Perhaps some almonds thrown in, not every day though.

Pre/Periworkout nutrition is 20-30g casein hydrosylate, 40-55g highly branched cyclic dextrin, 10g creatine, 10g leucine, 1.5g tyrosine, and 2g (acetyl) carnitine. Looking at this, I should probably get glutamine, lol.

Postworkout, or meal 4, is oats and whey isolate.

Meal 5 is some complex carb with meat (chicken, tilapia, lean beef, ground turkey) and veggies.
Meal 6 is the same as meal 5 in terms of macros, but carb source and protein source are altered.

If time permits, or I want a bit more food, I’ll have some more whey or cottage cheese prior to bed.

I keep my options loose, but the guidelines keep the macros from day-to-day very similar. I guess that this is a semi-carb backloading approach, I just prefer carbs later in the day. I don’t go hog wild and each crap at night each day though, I feel like I am too carb-sensitive for that.
If I want a cheat, I take it, I’m not trying to stay super lean (just not gain much fat) since I am in a lean mass phase right now.

It’s not the most strict diet, but that is what bothered me about my precontest diet…not much flexibility. I love to cook and try new cooking techniques and this allows me to do those things while keeping my nutrition in check, for the most part.

[Alderslodge]

Friday, June 21st, 2013.

Morning BW: 194.4

A1) Seated Calf Raise.
A2) Dorsiflexion (weighted).

B) Decline HS Press: 6x10
-4120 tempo.
45x10x2
60x10x3
45x10x1
C) Pec Minor Dips: 3x15
BWx15x3
D) Incline Cable Fly: 3x12
40x
-First time doing these, but I REALLY liked them.
-Fairly easy on my shoulders, and I was able to get an insane contraction and connection
with my upper chest.

F1) Side Laterals: 3x20
20x20x3
F2) Incline, Face Down DB Raises: 3x30-40
20x40x2
20x30x1
-I utilize these to fill out my rear/medial delt area. I have a pretty nice mound for a rear delt, as well as my medial delt. However, I feel that there is a gap in between. So I tried these a little differently this time, but it made a HUGE difference! While I ‘pull/flex’ from my rear delts, I also thought about twisting my wrists up so I was thinking about both areas and I was able to hit the EXACT area that I wanted. Boy, was it painful.

G) HS Shoulder Press: 3x15, LIGHT.
45/side for 15 reps, 2 sets.
45r/side for 25 reps, 1 set.

[Alderslodge]

Saturday, June 22nd, 2013.

Morning BW: 195.4

Leg Pump Saturday!

These two were done as a pseudo-superset. 2 sets of leg curls (30 seconds rest) then
immediately to the adduction and rest for 45-60 seconds and repeat for 3 rounds. Incredible
hamstring pump ensued.

A1) Seated Leg Curl: 6x10
-Controlled negatives, get a paused peak contraction on each rep. Light weight.
110X10x6
A2) Seated Adduction: 3x10
-Pause at contraction and controlled negative.
110x10x2
130x10x1
-I’ve been doing these for about 4 weeks, and I’d never done them before, but I really
like the pump that I get from them! Really strange the first few times and makes you
walk oddly in the minutes follow the exercise (due to pump) but feels great when doing
other leg exercises.

Both squat racks taken...one by a curler and the other by some guy doing thrusters in, what appeared to be, a CrossFit WOD. Both of whom could have EASILY and should have done them elsewhere. Though I won't complain since I'll probably alternate free weight squats and smith squats on my pump days from now on. These felt awesome, I think that I figured them out! haha

B) Smith Machine Squat: 4x6 (just work up in sets of 6 with explosive sets, don’t let rep speed fall).
105x10
195x6
230x6
260x6
290x6
320x6

I was able to seriously feel these in my hams with minimal quad activation (seemingly) though my quads were definitely full of blood after these. I took a slow descent to roughly parallel (JUST before the tension on my hamstrings began to wane). I then exploded up. Each rep (even 'top' set) could have had the bar pop off of my back (that was my gauge). 
I'm not sure why, but these were the MOST that I have ever felt squats on my hamstrings in terms of mind-muscle-connection (MMC). I'm not sure if it was the awesome pump that I had from the prior superset or I figured out my foot position perfectly, probably a combo of both. But these felt great. No low back strain/form breakdown/knee bend (laterally, in/out). Just seemingly perfect reps that targeted my hams beyond my belief.

C) Reverse Band Hack Squat: Constant quad tensions, go low-ish, 60 seconds rest.
1.5PPSx20x1
1.5+10lb PPSx20x3
I hate this machine at my gym for heavier hack squats, but they feel pretty nice for low weight/high rep sets.

Finished with a couple sets of abs with short rest.

[Alderslodge]

Monday, June 24th, 2013.

Morning BW: 194.0

Workout: Chest & Shoulders.

Warm-Up: 13 minutes on stairmaster.

A) Leg Press Calf Raise:
2PPS for many, many reps and static holds. 120+ reps?

B) DB Twist Press: 3 pulses (¾th reps, 1 full twisting rep)
55x15
65x15
75x15
75x12
C) Decline DB Press: Controlled negative with fair stretch and squeeze to ¾ lockout.
70x15
85x12
100x10
100x7 (not quite failure)
55x15, slooww reps.
D) Incline Smith Pin Press: 5-3-1 cluster sets with 10 seconds b/n each cluster.
155x5-3-1
175x5-3-1
105x15, wide grip, stretch at bottom of each rep.
E) Side-Facing Isolateral HS Press:
25x12x3, awesome contraction.

F1) DB Side Lateral: Done strictly.
30x10
40x10x2
F2) DB Upright Row:
30x10
40x10x2
G) Rear Delt Swings/Destroyers:
50x50…35x30…25x10
50x40…35x30…25x10
H) Plate Loaded Seated Press:
2PPSx6
2.5PPSx6
3PPSx6…2PPSx6…1PPSx15

16 minutes on stairmaster.

[Alderslodge]

Tuesday, June 25th, 2013.

Morning BW: 193.0

Workout: Legz.

Warm-Up: 8 minutes on stairmaster.

A1) Banded Standing Leg Curl:
-Monster Mini +Micro Mini bands.
25x8
35x8
40x8
40x15
Same straight weight for the past 4 weeks, but band tension has risen each week. Next
week will be no bands, but much higher straight weight.
A2) Seated Adduction:
110x12
130x12x2

B1) Lying Leg Curl:
100x12
120x12
135x12
125x8…110x8…90x8+25 partials.
B2) Seated Abduction:
110x12
130x12x2

C) Reverse Band Squat:
-Reverse average bands.
225x6
315x6
365x6
405x6
455x9 (form began to break some)…245x20 (no lockout)…245x10 (10 second rest).

Quad Giant Set

D1) Leg Extension:
170x15
190x15
190x12
170x8…130x8…90x8
D2) Facing-In Power Squat:
4PPSx12x3
D3) Reverse Band Leg Press: constant tension.
8PPSx15x3
6PPSx20 (low/close foot position)…6PPSx12 (mid/wide foot position).
D4) Heel-Elevated Goblet Squat:
45x12x4
Squat ass-to-grass and flex up.
D5) Quad Stretch.
30-60 seconds after each giant set.

E) Hamstring Isotension:
30x30s
40x30sx2
G) Isolateral Leg Extension: VL emphasis.
50X12x3

Foam rolled and stretched for a little while.

[myself1992]

Any updates?