Ryno's First Competition Thread

Training
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Gym pic of the day. Last set of T-Bar rows. That’s a 19-20 inch calf right there. lol

Wednesday, April 24th, 2013.

Back Day.

Warm-Up with a small amount of foam rolling and two sets of pull-ups (pronated & neutral).

A) T-Bar Row:
2 plates (90) X15
4 plates (180)X12
5 plates (225)X10
6 plates (270)X9

Super Set 1
B1) Close Grip Pulldown:
180x15
225x12
255x10
150x20
-Last set was done slightly away from the leg pad while pulling attachment to the sternum.

B2) Low Cable Row (arched back contraction):
180x15
210x15
255x10
150x20
-Last set was done bent slightly forward with no torso movement.

Super Set 2
C1) Seated Cable Pulldown:
130x12
150x12
150x12…130x8…100x10

C2) One-Arm DB Row:
125x12
140x12
140x10

Giant Set 1
D1) Underhand Hammer Strength Row:
115x12
140x10

D2) DB Pullover:
65x12
65x12

D3) Straight Bar Pulldown:
120x12
140x10 +1 negative.

2 sets of pull-ups (12, 10)
2 sets of neutral grip pull-ups (8, 8)
2 sets of close grip pull-ups (10,8)
56 total reps.

Stretched and did a bit of posing.

Workout finished in 70 minutes. A fair amount of volume, feeling great! I’m extremely motivated to stick to my diet right now! I’ve been seeing some good progress in terms of fat loss and, perhaps, a bit of muscle gain.

I weighed-in at 182.0 this morning. Down a pound from yesterday, but still up from the end of last week. Fat is dropping, especially on my legs (it appears) but my hips are still being stubborn. haha

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10 weeks out update.

I am 10 weeks out today. I’ve been a bit hungrier on my diet so I’ll take tat as a sign that my metabolism is still running high.
I weighed in this morning at 179.8lbs. I was hanging around 183-181.8 for the whole week and today I dropped to 179.8, so I guess my body decided to release a fair amount of weight last night (coupled with going to the bathroom just after waking).

I’ll update with pictures below.

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453×754 67.8 KB

10 weeks out, front double biceps.

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285×538 37.8 KB

10 weeks out, front relaxed.

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429×818 78.2 KB

10 weeks out, rear relaxed.

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541×790 84.8 KB

10 weeks out, rear double biceps.

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10 weeks out, rear lat spread.

Just a picture that I thought looked good.

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Did you get any further with the low T situation?

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[quote]lemony2j wrote:
Did you get any further with the low T situation?[/quote]

I’ve made a bit of progress.

I plan on doing a cycle for the last 9 weeks going into the contest. It’ll be my first and it will be much less expensive than hormone therapy (insurance is horrid).

I’ll lay out what my cycle will be if you PM me since I don’t believe the moderators would allow it to be posted.

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[quote]Alderslodge wrote:

[quote]lemony2j wrote:
Did you get any further with the low T situation?[/quote]

I’ve made a bit of progress.

I plan on doing a cycle for the last 9 weeks going into the contest. It’ll be my first and it will be much less expensive than hormone therapy (insurance is horrid).

I’ll lay out what my cycle will be if you PM me since I don’t believe the moderators would allow it to be posted.[/quote]

the sooner the better…

you can post it in the steron forum and we can help u there

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Monday, April 29th, 2013.

Chest, Biceps, and a wee-bit of triceps.

Warmed-up with a bit of stretching and 1 set of pec-dec for ~40 reps.

A) Bench Press:
-Elbows flared.
135x15x2
225x12
225x10
315x4 (forced)
315x3 (forced)
225x12
225x16 (forced)

B) DB Incline Press:
100x7-10x4

C1) HS Incline:
3pps x8
3pps x6…2pps x6
2.5pps x6…2pps x5

C2) Incline DB Fly:
65x8-12x3

C3) DB Hammer Curl:
45x15
50x12
50x12

D1) Pec-Dec:
170x12
190x10
210x5…130x8 (1 sec contraction, 3 sec negative)

D2) Machine Preacher Curl:
100x10
110x10
120x7

D3) Cable Curl:
120x12
130x12
140x12

Triceps.
E) Rope Pushdown with Fat Gripz:
120x15
130x12
130x9
140x6

F) Bench Dips:
-3 Second negative, explosive contraction.
BW+90x8x3

G) Lying KB Extension:
20x20x2

I added the triceps on the end because they have been lagging, I feel. Nothing too heavy or volumous just some extra work. Overall it was a great workout and I can definitely see my upper chest beginning to grow while getting leaner.

I weighed in at 182.2 lbs this morning. Weight is up a bit, but leanness is still improving. Strange since yesterday was my zero (0) carb day though I still weighed a bit more. I did appear more ‘flat’ in my abdominal area and legs today though, which I would expect after a zero carb day.

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Tuesday, April 30th, 2013.

Wow. It’s already May (minus 1 day). Time is going even faster now that I’m not in school haha. I’m way too excited to begin graduate school in August!

I weighed myself prior to my fasted cardio this morning; 180.8. My average weight is dropping slowly, leanness is getting noticeably better. I’m also hungrier, almost always, so my metabolism is still revving up.

Workout today: Legs.

Got to the gym around 12:30pm in order to warm-up and began the workout at 12:50pm. I was still quite stiff in my hips despite a good warm-up.

A) Squats:
135x12
225x10
315x8
405x6
I took a wider stance today and I could definitely tell that it was different for me. I didn’t feel as comfortable…hence the lower reps.

Giant Set 1
B1) Sled Leg Press:
8pps X12
10pps X12
11pps X12
-Again, a bit wider stance than usual, but I was able to push more strongly in the leg press than usual. I still hate this particular leg press…someone was using the ‘better’ one.

B2) Single Leg Press (leverage squat press):
3pps X12
3x15
3x15

B3) DB Stiff Legged Deadlift:
125x10
110x10
120x10

Giant Set 2
C1) Leg Extension:
190x15
210x15
255x10…120x12

C2) Seated Leg Curl:
130x15
150x15
170x15 + 10 partials

C3) BW Lunge:
60yds for 3 sets.
first half was quad emphasis, second half was hamstring emphasis.
-Conditioning was noticeable here. My quads had veins running through them, especially the medial head. First week this has been noticed.

Super Set 1
-Others were done at this point, I was told to do this super set.
D1) Single Leg Curl:
100x12
125x12
125x10

D2) Glute Extension:
"15"x12x3

E) DB Squat:
110x12
110x8
-I thought that I was done after the super set of single leg curls and glute extensions, but was told to do this one last exercise so my head was not in it. Thus I didn’t do a third set because I didn’t feel a benefit from it.

Stretched and posed a bit. Even after this leg workout, I was able to see striations in my lateral quad head in some of my poses. My waist was surprisingly ‘thin’ despite drinking fluids and eating my bigger meal about an hour before training. Good thing!

Tomorrow will be another zero carb day because the workout is conditioning. Thursday is back day and back to 180-200g carbs each day until sunday.

Current diet:
3 days with carbs, 1 with zero carbs, repeat. Each day has the same 6 meals and for my zero carb day, I just remove the Ezekiel bread, brown rice, sweet potatoes, and GF oats. Protein is around 320g/day and fats are ~90-105g/day. I’m eating every 2.5-3 hours. 4 solid meals, 2 shakes (I just make a protein batter and drink water along with it).

The progress that I am seeing in myself is quite motivating to keep going. Along with pictures of other BBers and Pros prepping for shows, it is fairly easy to keep on my diet and NOT want to deviate.

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Wednesday, May 1st, 2013.

The fifth month of the year already.
I am 9.5 weeks out today! Today is my second zero carb day. I really don’t mind my zero carb days…as long as I have something to keep me busy. I weighed in at 178.8lbs. My lowest weight thus far during my diet. I am withering away! haha I don’t seem to have lost much, if any, muscle which is great. I will begin my new supplements this weekend, so I’m sure my weight will be wild during the next 2-3 weeks. Shelby is aware of this. Since this is a first for me, I’ll likely give him bi-weekly updates instead of once a week so he can make appropriate alterations to my diet.

Workout: Conditioning.

5 rounds with minimal rest.
-4 rounds with a 20 pound weighted vest, last round was just bodyweight.
A) 28 in. box jump, 5 reps.
B) TRX Inverted Row, 12 reps.
C) Neutral Grip (on KB), Foot-Elevated Push-Up, 15 reps.
D) KB Swing, 60lbs, 10 reps.
E) Med Ball Squat-to-Throw, 20lbs, 10 reps.

I love training with my weighted vest.

ABs superset:

  1. Kneeling rope crunch:
    120x20
    140x20
    160x10…130x10
  2. Hanging Bent-Knee Raise:
    BWx20
    BWx20
    BWx12
    I also did some ab vacuums b/n sets.

Box Jumps:
42 inch box, 4 sets of 5.
Each set was easier (jumped higher, less knee bend at the top)
I think that the last 2 sets were high enough to where my thighs did not (or barely) broke parallel to get on the box.

Gas is horrible today…Those carbs must help buffer my digestive tract from expelling gas haha.
I did this alone as I was meeting with a college friend prior to my normal training time and our meeting ran long so I went in a bit later today.

Tomorrow is back day! Probably my second favorite workout right now, next to legs.

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Thursday, May 2nd, 2013.

Bodyweight: 178.4lbs
Fasted cardio: 30 minutes, 15% incline, 3.4mph
…
Workout: Back.

Warm-up with a bit of foam rolling and 2 sets of pull-ups.

A) Bent Over Rows:
45x15
135x15
225x12
225x12
275x10
315x8
315x7

B) One-Arm BB Row:
-Added a slight ‘swing’ at the bottom of the movement to gain a bit more stretch. Movement was a slight J-shape.
75x12
100x10
125x10

C1) T-Bar Row:
150x12
200x12
250x8…175x5…125x5…100x6
-We used 25lb plates.

C2) Lat Pulldown:
180x12
210x12
250x10…170x10

D1) Underhand EZ Bar Row:
195x10x3

D2) Bent Over DB Row (pronated to neutral grip)
25x25
25x20
30x12…25x8…20x10

E) Pull-Ups:
Only 2 sets of 8-10
-I was pretty done at this point.

Awesome workout! A lot of volume, per usual. Strength is staying up quite well despite the restricted calories. Overall, the diet has been the same for the past 3 weeks. The only dietary changes that Shelby has made is the addition of a zero carb day every 4th day (3 carb/1 zero). Cardio went from 5x30 minutes to 6x30 minutes this week as well.

After my workout, I did a bit of posing and damn. I am not sure what is going on, but my bodyfat is melting! I was ripped today, surprisingly so. It is possibly due to no carbs yesterday, but I still feel like the diet is going great. I think that I’m definitely ahead of schedule for just under 9.5 weeks out.That doesn’t mean that I’m letting up any though. I WILL be the most ripped guy on stage, even if it is my first show.

Motivation is sky high.

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What are the rest of your calories/macros like on your no carb day?

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[quote]lemony2j wrote:
What are the rest of your calories/macros like on your no carb day?[/quote]

I am honestly not sure.
I eat what Shelby tells me to eat and not worry about the rest. I did calculate it a few weeks ago (and not much has changed in terms of diet) but I would estimate that my protein is ~315g and fats are ~110g, so 4315+9110 = 2250 (~3100 cals with carbs).

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Hey man- great work so far!

How are your meals set up throughout the day in terms of, what time do you have your first meal and what time do you have your last meal?

I find that if I have my first meal early (say 5:30am) that leaves me really hungry throughout the day if I go to bed at 10pm, but if I have my first meal later (say 8am) I feel like I go to bed with a full stomach and always wake up feeling bloated and heavier.

What is your experience with meal timing, and what preference do you have in terms of how it makes you feel?

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[quote]MattWeitz wrote:
Hey man- great work so far!

How are your meals set up throughout the day in terms of, what time do you have your first meal and what time do you have your last meal?

I find that if I have my first meal early (say 5:30am) that leaves me really hungry throughout the day if I go to bed at 10pm, but if I have my first meal later (say 8am) I feel like I go to bed with a full stomach and always wake up feeling bloated and heavier.

What is your experience with meal timing, and what preference do you have in terms of how it makes you feel?[/quote]

Mon-Wed, I wake up at 6am and go to bed at 10pm. First meal is at 7:15ish, every 2.5-3 hours, I eat.
Thurs is my longest day (6am-3am) and it can get rough since it is such a long day.
I eat normally from 6am-7pm, but I work at the club from 8pm-2:30am. I generally get one
meal between that time and eat my last meal just before bed.
Fri & Sat are usually 10am-3am, so it isn’t too bad with timing, usually 3 hours.

I am fine as long as I am busy. The less busy that I am, the hungrier I become.

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Here comes a pretty lengthy update…

Yesterday: May 3rd, 2013.
Bodyweight: 178.4

Workout: Calves & Biceps.
Both workouts taken from JM.

Calves:
A1) Standing Calf Raise:
Sets of 10 until 10 perfect reps cannot be completed. On final set, perform 20 partials.
A2) Dorsiflexion:
Each set to failure b/n standing raises. ~50,25,20,20,15, rough estimates.

Diet is the same for this coming week. I’ve been leaning up very well, according to Shelby. No cheat meal. I still don’t think that I need one, so I am glad that he did not give me one.
…that’s probably the first time that has EVER been said while on a competition diet. haha

Pictures incoming.

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9 weeks out.

Ab & Thigh. I am trying to get more posing in after my sessions for practice. I definitely get fatigued by the end of posing. I need to start thinking about a song and a routine.