Smash the competition 5/4 & 6/8
- 02-24-2013, 06:42 AM
If you are reading this, thank you for following. I've been looking into upcoming competitions and two have sparked my interest:
5/4 NPC Spartan Bodybuilding Championships *National Qualifier*
6/8 NPC Southern California Bodybuilding Championships *National Qualifier*
I'm looking at heavyweight and 5'9 physique, but with me being roughly 185 and needing to be a lean 198+ I might need to go as a light heavy weight. I know it's better to be smaller and leaner than bigger and softer.
The first one is in 10 weeks, the 2nd in 15, so 70 and 105 days respectively. I may or may not do 5/4, not sure if I want to give myself 10 or 15 weeks. I'm kinda wanting to aim at 15 weeks, but do the one in 10 weeks as well. I wouldn't add tren tell after the first event just to see how well I do without it. Not saying I'm not trying to do well in the first one, but anything that needs work at 10 weeks could be worked on over the next 5. Any advice on how to best do this will be greatly appreciated.
As of right now this is my cycle lay out:
7-10 Clen 20/40/40/60
1-10 Exem 25/d
1-10 Clomid 50/d
So I'm bulking right now, and then adding in a lot of test during cessation of Dbol/Drol to try and hold onto as much weight as possible(bc so much of the weight gain over the next couple weeks is water weight). In the following weeks I will continue to have a slight surplus of calories, switching to a slight deficit around week 7(when I start clen), and I may also add t3 in week 9 or 10.
12-15 Clen 40/40/60/60
11-15 Exem 25/d
11-15 Clomid 50/d
So in week 14 & 15 I'm feeling out whether or not I should stay on var or kick it up a notch with tren. I'm thinking that adding in the mast in week 11 will make a big enough difference to keep me from needing to switch over. I may just switch the var for winni in the last week or two, but I'm kind of looking to minimize variables. Slight surplus in calories week 11/12 slight deficit 13/14/15, once again adding t3 week 14 or 15.
I will go over diet over the next couple weeks, but right now I'm trying to eat as much clean calories as possible.
- 02-24-2013, 11:56 PM
Im in bro
- 02-25-2013, 12:24 AM
Right on, was fallowing your last thread!
02-25-2013, 12:49 AM
02-25-2013, 04:24 AM
02-25-2013, 07:55 AM
02-27-2013, 02:44 AM
Day: 1 - 66 days out
Just trying to eat as many clean calories as possible. Mostly eggs, cheese, whole grain toast,, granola/vegi protein/powdered almonds, Greek yogurt, non fat milk, oatmeal, tuna pasta, noodles with liquid aminos, tofu, salmon/lean pork/lean beef/chicken breast on rice/quinoa/barley/bulgar wheat/couscous. Some vegis, dark greens and fruit as well.
Strength and energy is awesome, feels like I'm throwing around pillows, but I dunno about the aggression - I'm super inclined to get super pissed and start yelling. My buddy says that's the Drol.
I'm looking a little bit softer but a lot bigger, and I'm still super vascular. Need to start tanning, pantethine isn't working super well and my skin is freaking out a bit. I think it's cause my body temp is up and I'm sweating all the time.
02-27-2013, 02:46 AM
Thanks everyone for following, it is much appreciated. Will post some progress pics soon.
02-27-2013, 02:52 AM
02-27-2013, 03:18 AM
Current workout program:
Tbar row 10x10
Straight leg deadlift 10x10
60s rest between sets
Tricep pulldown 2x30
Cable pec flies 2x30
Lat pullover 2x30
Side delt 2x30
Leg curl 2x30
Over head press 10x10
Lat pulldown 10x10
Leg press 10x10
60s rest between sets
Hammer curls 2x30
Lat shrug 2x30
Front delt 2x30
Quad extension 2x30
Upright rows 10x10
60s rest between sets
Pec hold 2x60s
Reverse grip preacher curl 2x30
Rear delt 2x30
Glute hold 2x60s
Frequently skipped due to knee pain, and an ABA BAB schedule turns out.
Then on the in between days I do calf press 10x10, core and cardio.
I also do thumbless grip on a number of lifts as well as forearm iso when using cables. I also focus on one muscle rather than both for a few lifts - eg I do one sided shrugs.
That gets me going about x5 a week, but it's a lot of volume and I feel it the next day or two. This isn't permanent but I'm trying to put on size right now and thought gvt sounded interesting. Of course this is different, sort of my version of it. Loving it so far.
02-27-2013, 03:34 AM
02-27-2013, 02:19 PM
Here! Get going sir
02-28-2013, 08:41 PM
02-28-2013, 08:43 PM
02-28-2013, 09:59 PM
Hey smash, how long do you rest between sets?
03-01-2013, 12:47 AM
The 2x30 rests aren't really timed, I just wait tell I feel rested.
03-01-2013, 12:52 AM
Day: 3 - 64 days out
My hunger kinda sucked the last two days and I didn't see any weight gain. I do think I look bigger and I think I was just dehydrated. I spent the whole day in the water. Did Workout A, and it was pretty awesome, I'm thinking I can do 10 lb increases than my usual 5lb.
03-01-2013, 01:21 PM
That's pretty intense!
03-01-2013, 04:54 PM
Nice work man. Count me in
The advice I give is just that... Advice, purely my opinion. Not medical advice
03-03-2013, 10:21 PM
03-04-2013, 03:05 AM
03-04-2013, 03:20 AM
I forgot leg iso so double check that cause I have it edited. Also let me know if you are unsure about anything or have any questions about the names of exercises. I also use the progressive loading protocol from stronglift 5x5.
03-04-2013, 04:20 AM
03-04-2013, 04:21 AM
03-04-2013, 03:22 PM
How did the 10x10 dead lifts feel? I'm thinking of doing that today with 225. Did you also rest for 60s between sets?
Think I'd pass out lol
03-04-2013, 04:23 PM
03-04-2013, 06:18 PM
03-04-2013, 09:26 PM
Alrighty I'll be giving this a try in about 1 hour!
Horrible. Could only do 5 sets at 225. Don't know how you guys do it.
03-04-2013, 11:12 PM
03-04-2013, 11:13 PM
03-05-2013, 12:22 AM
I will get it in the next 2 months!!
03-09-2013, 07:37 AM
Day: 10 - 57 days out
Broke my phone last week and this app is how I get on here so my apologies for the delayed response. The last week was super busy, ended up working a lot and being super tired and eating poorly - almost not enough calories to gain any weight - and I only got into the gym twice. A little irritating, especially when looking at my calender and I see how many days I have left.
Slight turn of events: I will be in Korea with my fiancée meeting her father for the 2nd competition so I'll be looking for a different event after the first one. Prolly mid to late summer.
So how am I doing? Good strength and energy I'm the gym, and I'm painfully hungry all the time - if I could only get the food in. I'm enjoying 10mg dbol in the morning and 10mg at night or 20mg workout. My skin couldn't handle the drol and it was just giving me a ****ty attitude in general. I ordered some Accutane and will be ceasing orals temporarily so that I don't kill my liver. Not sure if var is mild enough to start before I finish the tane - perhaps someone will have some insight on this. I will only be running 20mg/day, I was thinking 30 days should suffice.
Other than that things are moving along pretty smoothly. Will post up some pics post workout tomorrow.
03-09-2013, 07:59 AM
Accutane is just as rough as ph's/DS. From my experience as a kid, it required that I get regular blood work...
03-10-2013, 04:00 AM
Man I hope your prepared for the sides. My mrs took it for nine months and she was more insufferable than normal
03-11-2013, 03:44 AM
03-12-2013, 08:07 AM
Pec holds are brutal! I do them at the end of a chest workout with 2 10s
03-23-2013, 08:32 AM
Day: 24 ~ 42 days out.
Been super busy, stressing on progress, and not eating enough to really make any real gains. I doubt I'll be able to get up to 205, and if I did I think I'd look soft. Gym sessions have been too short as well, and IM having trouble making the 5 days a week. I may be making some big schedule changes soon.
03-23-2013, 08:37 AM
03-23-2013, 03:25 PM
Check out my log smash. Are you still messin with igf lr3?
03-23-2013, 10:51 PM
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