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IRserge's Contest prep

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    IRserge's Contest prep


    Sup fellas, I have a couple of contests in november and have decided to team up with Bobo to see how much damage I can do at these shows. Although i weighed around 224lbs around 20%BF last week I'm really not sure what i currently weigh since ive been giving the diet and cardio Bobo sent me on a test run for the last couple of days and im loving it so far. Well i officially start tomorrow (4/16/05) and will keep this log updated to the best of my ability with as much detail as possible. Keep a close eye on this one, it's gonna get intense!

    Supps taken recommended my Bobo:

    830am (before breakfast): 400mg Green Tea
    2000mg Vitamin C

    10am (good 30-45minutes after breakfast): 400iu Vitamin E
    400mg Magnesium

    3pm(with meal): 400mg Green Tea
    2g Vitamine C

    6pm (w/pre-wo meal):400mg Green Tea

    10pm: 400iu Vitamin E

    12am(before bed): 50mg Zinc
    1.2g Calcium

    additional supps: 1 scoop Extreme Whey pre/post wo and sometimes with meals
    1 Tbsp Flax Seed oil w/last meal sometimes again with an earlier meal

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    Official Day 1

    8:45am: F*UCK! im an *******, i just missed my first official cardio session and im ****ing pissed as hell right now, this happenes every time i tell my parents im gonna wake up to do cardio the next day, some sort of f*cked up coincidence.

    Today was a good day other than missing cardio, stuck to the diet 100% and was even able to down the 2+ gallons of water that i have to do every 5th day.
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    Day 2

    Woke up early this morning to go the the gym and weight myself on one of those doctor scales they have. 215.8
    today is chest and abs so ill let you guys know how that went.
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    Todays chest and ab routine went real well, great pump, great focus and an overall great feel to the whole routine, here's how it went:

    Vertical bench machine: 200x12, 220x12

    Flat hammer strength: 70(each side)x8, 80x8, 80x8, 80x8

    Dips (i dont do dips often so i just did it with my own body weight to get used to the exersize): 4 sets x BW

    Incline DB: 75x8, 80x8, 80x8

    cable flys: 80x7 Drop set 50x3, 40x10, 40x10

    Cable crunches: 80x12, 80x12, 80x12, 60x12(too light, will go 70 next time)

    Whole routine took me about 55 minutes. Diet and supps were on the money
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    Whatup Serge!

    You'll definitely be shredded by the time your contests come around in November.

    Keep it up dude, I'll see you at the gym.



    BP
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    whoa you have some of april and all of may, june, july, august and september to get ready for your contest. why are you starting prep so early? what do you hope weigh-in at?
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    He's not dieting that whole time.
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    Quote Originally Posted by OmarJackson
    whoa you have some of april and all of may, june, july, august and september to get ready for your contest. why are you starting prep so early? what do you hope weigh-in at?
    Like Bobo said I'm not going to be diet the whole time but i weighed in at 175 at my last show and my conditioning was way off, i hope to weight in again around the same ballpark but in much better condition but honestly i dont care what i weight in at as long as i look sick, hopefully 4-5% bodyfat is a realistic goal
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    Day 3

    Back/Calves

    T-Bar Row: 160x8, 225x8

    Assisted Pullups: BW-60x8, BW-40x8, BW-30x8

    Seated Cable row(V bar): 140x10, 160x10, 160x10

    Pulldowns: 120x10, 130x10, 150x10

    Close Grip Pulldowns: 130x10, 140x8, 150x8

    Calf Raise: 120x12, 120x12, 120x12, 140x12

    My energy during this workout was ok. I was a little tired today, I dont know why. Mental focus was good other than people comming up to me asking for spot between my sets when i was trying to psych myself up. My back pump was awsome today too, i actually got a pump in the middle of my back today which I dont think has ever happened to me. Overall the workout was a good one, I'd rated it a 7/10. All my weights have gone up at least 10 pounds since last week which is awsome and my diet and supps were right on schedual again.
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    Day 4

    Well i woke up this morning to do my cardio. Took my 400mg of green tea and 2g of vitamin C. With about 20-15 minutes left I started feeling a bit of nausea, and I REALLY felt like puking on the drive back home, my mouth started salivating a lot and everything, and then all of a sudden it all went away . I dont know how or why this happened as it has never happened to me before. It was kinda wierd.
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    Day 5

    Well Today was Bi's/Shoulders/calves:

    DB Curls: 35x10, 40x10, 45x10

    Preacher BB curl: 50x10, 60x10, 60x10

    Hammer Curl: 25x10, 30x10, 35x10

    Arnold Press: 45x8, 55x8, 60x8, 60x7 dropset 50x1

    Seated Calf Raise: 70x10, 80x10, 90x10, 100x10

    All my weights have gone up again which makes me happy. Im strong but i feel so tired. Diet was good, I was low on skim milk and didnt know until this morning when i was prepping all my food before i left for school so i couldnt run out and get any, i ended up getting about 18oz of skim and the other 14oz was 1% milk, and I missed a green tea and vitamin C dose because i was rushed to leave the house to get to the gym on time. Tomorrow and the rest of next week will be perfect because ill be on spring break.
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    Nice log thus far.

    Are these your workout routines or is Bobo writing these out for you? Are you using TUT or just lifting at a normal cadence?
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    Thanks, Bobo is writing these routines out for me using time under tension, to say the least, it hurts a lot!
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    That's what I thought. Those are some pretty hefty lifts for TUT. What is your cadence/tempo?
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    sorry
  17. I am faster than 80% of all snakes
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    on a good note i weighed in at 214 this morning thats 1.8 pounds lost since last monday morning.
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    Day 6 (4/22/05)

    Leg day= my favorite day of thw week

    Squats: 245x12, 245x12, 265x12

    Leg press: 640x8, 820x8, 910x8

    Leg extension: 140x10, 160x10, 180x10

    Smith Front squat: 155x10, 175x10, 175x10

    Hack Squat: 235x8, 235x8


    I love leg day so this workout was fun for me, possibly because they're my biggest and best bodypart, legs come easy for me. The only thing is it takes me a while to finish it, about 1h 15min.
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    day 7 (4/23/05)

    Tri's/ Abs

    Pushdowns: 65x10, 65x10, 65x7 dropset 45x3

    Overhead BB Ext. : 75x8, 75x8, 80x8

    skullcrushers: 80x4 Dropset 65x6, 65x10, 65x10

    Rope Pushdown: 40x12, 35x12 dropset 15x12

    Cable crunch: 130x12, 140x12, 140x12, 140x12

    Pump was insane!!! the pump was so intense it hurt and i couldnt lock my elbows out, mind muscle connection has gotten much better sice working with lighter weights and using the slower tempo. The weight are so heavy on the cable crunches because it was a light stack, the true weight is probably only half.
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    Day 8 (4/24/05)

    80th anniversary of the Armenian Genocide 1915-1918 R.I.P 1,000,000 Armenians slaughtered this date.


    Woke up early this morning for cardio and second weigh in. Drumroll please.......214, thats 1.8 pounds less than last monday.
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    Quote Originally Posted by Bobo

    Didn't mean to be stealing "secrets". I assumed that he was using TUT but the weight looks kind of heavy so I figured that either he was going too fast or maybe he wasn't doing TUT....sorry if I infiltrated the fort here
  23. I am faster than 80% of all snakes
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    Not a prob. I have to keep SOME things to me!

    If you have read my recommendations in other threads, (timeframe) then you will know what he primary using.
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    Quote Originally Posted by Bobo
    Not a prob. I have to keep SOME things to me!

    If you have read my recommendations in other threads, (timeframe) then you will know what he primary using.

    I have. I'm contemplating having you run me through a bulk (Winter) and lean (next Spring) so that I can experience your methodology. I think it would prove interesting to me. I'm keeping up on the logs in the meantime to get a feel for what to expect.
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    Day 9 (4/25/05)

    Chest/Shoulders/Abs

    Incline BB: 135x10, 145x10, 155x10

    Decline DB: 60x10, 60x10, 60x10

    Arnold Press: 60x7, 50x4 dropset 40x4, 40x7

    Incline Flys: 20x10, 25x10, 30x10, 35x10

    Cable Crunches: 110x12, 130x12, 130x12, 130x12


    Tri's were still sore from Saturday so it was hard to take my chest to failure but I tried my best. Shoulder strength was shot today for some reason. Abs were still a tiny bit sore so i didnt go for the 140 as that would have been too much. I'm tired so imma go eat my last meal and pass out.
    Last edited by IRserge; 04-26-2005 at 09:46 AM.
  26. I am faster than 80% of all snakes
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    YGPM.
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    Quote Originally Posted by IRserge
    Day 9 (4/25/05)

    Arnold Press: 60x7, 500x4 dropset 40x4, 40x7

    Man!!! That second set must have been AWESOME!!!
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    haha see what happens when you sign up with Bobo?
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    Day 10 (4/26/05)

    Big Back

    Seated cable rows: 150x10, 160x10, 170x10

    V-bar pulldowns: 130x10, 150x10, 150x10

    Lat pulldown: 120x8, 130x8, 150x8

    BB row: 135x10, 145x10, 145x10

    T-bar: 225x10, 135x10, 135x10
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    Day 12 (4/28/05)

    Trh's n' Abs

    Pushdowns: 65x10, 70x10, 70x10

    Overhead BB ext.: 75x8, 85x8, 95x8

    Skullcrushers: 65x10, 65x10, 70x10

    Rope Pushdown: 40x12, 40x12 dropset 25x12

    Cable crunch: 130x12, 140x12, 140x12, 130x12

    My triceps weren't recovering in time so i switched it with my bicep day.
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    Day 13 (4/29/05)

    Legs

    Leg extension: 160x10, 160x10, 180x10, 180x10

    Squats: 245x12, 255x12, 265x12, 275x12

    Walking Lunges: 60x10 (each leg), 60x10, 60x10, 100x10

    Leg press: 910x8, 910x8, 930x8, 960x8

    This workout completley kicked my ass, i had a wierd pain above my right knee during extensions but i just worked through it, everything else was right on, I always love the way lunges make my legs feel. I better get the motorized scooter ready lol.
  32. SJA
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    Quote Originally Posted by IRserge
    Day 10 (4/26/05)

    Big Back

    Seated cable rows: 150x10, 160x10, 170x10

    V-bar pulldowns: 130x10, 150x10, 150x10

    Lat pulldown: 120x8, 130x8, 150x8

    BB row: 135x10, 145x10, 145x10

    T-bar: 225x10, 135x10, 135x10

    You mean 125??
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    no 225, i started the first set like that but could barely finish it so i just dropped a plate
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    Second week is over, I weighed in at 211.2 this morning. 2.8lb loss from last weeks 214. Vascularity in my forarms and biceps is starting to come out when i train.
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    Weighed myself yesterday (5/8/05) at 209.25. another 1.95 pounds lost.
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    Ill be updating on a weekly basis from now on just checking in and writing about my progress because I don't have the time to put up the daily log anymore unless someone requests it. But so far everything has been going great, the program has exceeded my expectations, im down to 209 from a starting bodyweight of 224 in only 3 1/2 weeks and im down 2 notches in my belt. Thanks Bobo, you da man!
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    I'm 207 on the dot as of this Sunday. I lost another 2.25lbs since last Sunday and im still getting stronger and have energy in the gym. My training and diet this week was flawless, except monday when i did chest my energy just wasnt there, but the rest of the week was full of energy and focus. My brother has been saying my waist has gotten smaller and the rest of my body still seems to be retaining its fullness although I do feel deflated at times. With the way things are going so far I'm very very satisfied with the program and Bobo's service and hope to bring home the gold twice in November. I would also like to add in I have not cheated or even thought about cheating once since the start of this program, nor have i missed a meal or workout.
  38. I am faster than 80% of all snakes
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    Just goes to show you, the more you stick to the plan, the better your results will be!

    Congratz Serge, just keep going
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    204.25 Today down from 207 last week, 2.75 more lbs lost, thats 20lbs since the beginning 6 weeks ago. Diet is flawless, training is good but energy really fluctuates day to day.
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    One week and 1.25lbs later I weigh 203. I started taking creatine this week and it's helping with the workouts. Ever since finals and school finish my workouts have been picking up and my weights are actually climbing. I also took the liberty of having my first scheduled "cheat meal" today which I've been wanting even before I started the diet, I had 8 spicy salmon rolls, they were pretty small, topped off with wasabi, ginger, and soy sauce, I was lovin it.
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