My Contest Prep/Workout Log

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    My Contest Prep/Workout Log



    Setting the tone!




    I am currently preparing for my very first BB contest coming up this summer. I have been dieting and started slowly cutting down the BF back in January. I am open to any advice as I know I have plenty left to learn.


    My Training:
    Here's a basic outline of what I do now for training. It has been working well for me, however, it is time consuming. It’s not exact and it varies often but this is the basics of what I do.

    -Day 1

    Chest


    Exercises will vary from week to week including how heavy I go. I have heavy days and lighter days. This is the same for all days and body parts.

    Some examples of exercises we do are as follows (not all on the same day obviously):
    -All forms of barbell and dumbbell bench press. More incline then decline.
    -Flyes/crossovers/crunches, usually with cables and in varying positions
    -Some leverage presses
    -Pec dec
    -Cables


    -Day 2

    Back


    Exercises often incorporated:
    -Pull-ups, BW and assisted
    -Lat pulldown with various grips and widths, sometimes even using straps to go very heavy or seated on the floor instead of at the bench.
    -T-Bar rows
    -Cable rows
    -Bent over BB rows
    -HS shoulder shrugs


    -Day 3

    Legs


    Exercises often incorporated:
    -Deadlifts
    -Squats
    -Box jumps
    -Leg press
    -Leg extensions
    -Hamstring curls (seated, prone, and/or standing one legged)


    -Day 4

    Delts and Calves


    Exercises often incorporated:
    -Side lateral DB raises
    -DB shoulder press
    -Leverage or hammer strength overhead press
    -Upright rows
    -Cable rear delt work
    -Cable lateral extensions

    -Standing calf raises
    -Donkey calf raises
    -Dorsal flexion raises
    -One-legged calf press


    -Day 5

    Arms


    This is one that is supersetted, but different. It is often done in three parts. It is a bi/tri/bi superset for 5 or 6 sets, followed by a tri/bi/tri superset for 5 or 6 sets (or reverse order, doesn’t really matter). Then sometimes it’s just bi/tri traditional supersets.

    Exercises often incorporated:
    Biceps
    -Seated arm curls (always one arm at a time, never alternating, both hands holding the same weight throughout the movement). This one involves the arm extending down by your side and then flexing at the elbow until about parallel. This is a great movement to focus on just the bicep and help limit the involvement of the anterior delt.
    -Drag curls (usually BB but sometimes smith or even cable as well)
    -Seated cable preacher curls
    -HS preacher curls

    Triceps
    -Tricep cable pushdowns with rope attachment
    -Tricep cable kickbacks
    -Bent over, overhead tricep cable extensions
    -Overhead extensions
    -Dips (bw, weighted, or bench versions)


    -Day 6

    Either rest or repeat with day 1



    -Cardio
    Depending on my goals at the time but I try to do it a few times a week. I hate running so I like to do things like basketball.

    Abs are fitted in about twice a week whenever.

    I don't log my workouts so I usually don't put weights down unless it's a general estimate. If anybody wonders what I'm doing just ask and I'll make a note of it.



    My Diet:
    I've altered this a few times and change it as needed. I started with a higher caloric intake and maintained it, then cut down gradually to assess how I respond. Here's is what I'm currently at per day.
    Cals: 2000
    Fat: 20%---44g
    Carbs: 20%---100g
    Protein: 60%---300g

    I track everything everyday. I use a phone app called myfitnesspal to log everything. It's also available on the web here: Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

    A few things about my diet as of now. I eat almost all of my carbs around morning and workout time. So usually with breakfast and post workout. I never eat fat and carbs together. Insulin (response to sugars) is very anabolic but also a storage hormone and is more likely to store fat if it is readily available. I also have BCAA's between meals and once when I wake up at night. I follow alot of the nutritional guidelines as laid out by Lanye Norton.


    I'll try to get some pics up later for some comparison/tracking.
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    Today I supersetted arms. I took some Hemavol and Swagger before and had a great workout.

    I did my two rounds of supersets as previously explained.

    First round of SS:
    -Single arm DB curls (seated)
    SS w/
    -Tri cable rope pushdowns
    SS w/
    -Cable preacher curls (did 21's with this one...REALLY helped get my arms hypertrophic)

    did that for about 5 sets


    Second round of SS:
    -Leverage Dips (VIDEOS! as promised---see below)
    SS w/
    -DB Curls (did 60's for these which actually felt light)
    SS w/
    -Bent over, overhead cable tricep extensions

    did about 5 sets of that


    Also did some hammer curls and drag curls


    Here's my video doing 10 plates (450 pounds)





    So I don't think you were able to hear in the last video a couple guys in the background joking with me about adding one more plate to max the load out and "make it look cooler". So I decided, what the heck, I'll give it a shot. I have never tried this weight EVER! I decided to try with the video and just delete it if I looked too retarded trying to do it. Ignore the funny girl like noises, it was effing heavy! 540 pounds!






    And here's one from last week that shows a little of my home gym:







    Here's was tonight's dinner, 8 oz of chicken and Asparagus cooked in a teaspoon of olive oil.
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    Quote Originally Posted by kingjameskjf View Post
    Today I supersetted arms. I took some Hemavol and Swagger before and had a great workout.

    I did my two rounds of supersets as previously explained.

    First round of SS:
    -Single arm DB curls (seated)
    SS w/
    -Tri cable rope pushdowns
    SS w/
    -Cable preacher curls (did 21's with this one...REALLY helped get my arms hypertrophic)

    did that for about 5 sets


    Second round of SS:
    -Leverage Dips (VIDEOS! as promised---see below)
    SS w/
    -DB Curls (did 60's for these which actually felt light)
    SS w/
    -Bent over, overhead cable tricep extensions

    did about 5 sets of that


    Also did some hammer curls and drag curls


    Here's my video doing 10 plates (450 pounds)





    So I don't think you were able to hear in the last video a couple guys in the background joking with me about adding one more plate to max the load out and "make it look cooler". So I decided, what the heck, I'll give it a shot. I have never tried this weight EVER! I decided to try with the video and just delete it if I looked too retarded trying to do it. Ignore the funny girl like noises, it was effing heavy! 540 pounds!






    And here's one from last week that shows a little of my home gym:







    Here's was tonight's dinner, 8 oz of chicken and Asparagus cooked in a teaspoon of olive oil.
    You need carbs bro!!! At least 1/2 cup rice!!!!
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    Quote Originally Posted by criticalbench View Post
    You need carbs bro!!! At least 1/2 cup rice!!!!
    I'm following Layne's outline right now so I have carbs, but only around breakfast and post workout.

    My typical breakfast is a couple scoops of whey, a cup of almond milk, and half a cup of oats. It gets me almost 500 cals. I'll break my diet down in more detail when I have more time after my next test.
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    I'm sub'd

    Always good to follow along in a contest prep log

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    I really want to follow this.
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    Quote Originally Posted by mw1 View Post
    Subbed
    Quote Originally Posted by criticalbench View Post
    You need carbs bro!!! At least 1/2 cup rice!!!!
    Quote Originally Posted by StakedCop View Post
    I'm sub'd

    Always good to follow along in a contest prep log
    Quote Originally Posted by Mrodz View Post
    I really want to follow this.
    Thanks for coming in guys. I know I still have a lot to learn and I appreciate the advice from Mike.
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    Yesterday was cardio, stretching, and posing


    Today was chest, here's what I did:
    -Incline DB press

    -BB bench

    -Decline bench

    -Hammer Strength Wide Grip press

    -HS Incline press (drop sets)

    -Pec Dec (rest-pause sets)

    About 3-4 sets each exercise.

    -Practiced posing afterwards

    Will be doing some cardio soon.


    Diet is the key to success in any contest prep so I'll share in more detail what mine looks like so far for today.

    Meal 1
    -2.5 scoops ON Pro Complex Protein powder
    -1/2 cup Oats
    -1 cup Silk Almond Milk
    TOTAL: 494 cals


    then preworkout shake and workout


    Meal 2-post workout
    -2 scoops Dymatize Elite Isolate
    -1 scoop Dymatize Whey and Casein blend
    -1 scoop Labrada Power Carb
    TOTAL: 513 cals (including pre workout)


    Meal 3
    -Turkey (6.5 oz lean)
    -1 cup broccoli and califlower
    TOTAL: 220 cals


    Meal 4
    -2 scoops XF Ultra Peptide Whey
    TOTAL: 244 cals


    BCAA's for any prolonged periods between food intake such as after 2 hours, I'll take BCAA's with about 5g of Leucine content


    That leaves me with 500 calories for either a small meal and a pre-bed casein shake or just my casein shake depending on how long I'm staying up.
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    So yesterday I didn't workout because I had a very important and difficult chemistry test to study for that I did this afternoon. I ended being at school from 9:30 am to almost 11pm studying. Uhg, exhausting. I think I did really good on it today though.

    Here's how my diet looked yesterday in greater detail. It was my low carb day so those were limited.

    -Meal 1:
    ProComplex protein powder, 2.5 scoops
    1 cup Unsweetened Silk Almond Milk
    373 cals

    -BCAA's ~2 hours later

    -Meal 2:
    Tuna Fish (2 full cans)
    Olive Oil
    290 cals

    -BCAA's ~2 hours later

    -Meal 3:
    Dymatize Whey and Casein blend, 2 scoops
    240 cals

    -Meal 4:
    6.5 oz lean Turkey
    1 cup steamed Broccoli and Cauliflower
    220 cals

    -Meal 5:
    5.5 oz Chicken Breast
    1 cup Broccoli
    250 cals

    -Meal 6: (bedtime)
    Dymatize elite Casein
    Dymatize isolate
    1 cup unsweetened silk almond milk
    Fish oil
    279 cals

    TOTAL:
    Cals: 1652 (ouch---kinda low due to taking out the carbs for today)
    Fats: 29 (only 2 saturated)
    Carbs: 41 (only 5 sugars)
    Protein: 300



    Today I worked out after my test. I did legs.

    -Leg extensions
    supersetted with
    -Hamstring curls

    -BB back squats

    -Laying Hamstring curls

    -Hack squats

    -Hip extensions

    -Single leg hamstring curls

    -Tibialis (dorsal flexion)

    -Calf press

    -Multi-tiered box jumps

    I then practiced my posing routine with my friend who's been teaching me. I still got a lot of work to do but I'm much better then when I started.


    Also, some great news. I had my BF checked today by the same guy that I always have do it. I am now down to 9.7%
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    Gotta check out "multi-tiered box jumps" sound like fun. Congrats on the Bf! u seem happy about that
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    Quote Originally Posted by Mrodz View Post
    Gotta check out "multi-tiered box jumps" sound like fun. Congrats on the Bf! u seem happy about that
    Definitely happy about seeing results! yeah, the box jumps are exhausting but great at the same time.
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    Today was back day and a little bit of chest with higher reps to help catch it up.

    -Lat pulldowns
    wide grip, medium grip, and behind the head

    -Rack Pulls
    took these slower today since straining my lower back last december with heavy deads. My last set was my heaviest at 385 lbs, which is below my normal.

    -Cable rows

    -Single arm high row

    -Straight arm pushdowns

    then some chest stuff and about half an hour of cardio
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    Looks good KJ- I like the videos!

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    Quote Originally Posted by mw1 View Post
    Looks good KJ- I like the videos!
    Thanks em, I'll try to get some more up if people like them!




    Today was good. I usually do arms on Saturday and I do so again, but I also added in delts and abs to catch them up this week.

    We did something a little different today but I got a great pump from it...and the Hemavol helped that out too! We did a four exercise rotation consisting of a bi/bi/tri/tri movements. It looked like this:

    -Overhead Cable Curl
    compound set with
    -Preacher Curl with ez BB
    supersetted with
    -Tricep pushdowns with rope
    compound set with
    -Weighted dips

    We did this for several sets

    Then hit delts.
    -I did seated DB shoulder presses and got up to 70 db's which felt nice
    -side lateral raises and rear lateral raises
    -HS shoulder press
    -Cable lateral raises
    -HS shrugs

    Abs
    -Neck ups
    -crunches
    -decline sit-ups
    -russian twists
    abs started cramping up on me after a couple rounds

    Then I took my shake and then went to another gym and played a couple hours of basketball, the best form of cardio!
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    Thanks em, I'll try to get some more up if people like them!
    I like them! def makes a log more entertaining
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    Quote Originally Posted by Mrodz View Post
    I like them! def makes a log more entertaining
    Cool, I'll try to keep em up then.
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    Today's work was focused on chest and ended with some light abs:

    -DB Incline Press

    -BB flat bench

    -Incline bench press
    compound setted with
    -Decline bench press

    -Wide grip HS press

    -HS Incline press
    drop sets

    -Pec cable flyes


    -Cable crunches

    -Russian Twists

    -Machine crunches


    Tonight I will be doing some boxing, posing, and stretching.
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    ---Show plans---

    My first competition will be on June 25th in approximately 14 weeks and 5 days. Last year this same competition was in the first week of May so that's why I started my contest prep back in January (that and the ON 2011 Challenge), so now that they finally announced it, it's almost two months later, uhg. I am planning on competing in the novice heavyweight or middleweight, depending on how much mass I'm able to maintain over the course of my cut.

    So, there are no other shows in the meantime that I want to do that are local except for the one next month on the 2nd, which used to be hosted by Axis Labs but will be hosted by MAN Sports this year. I've made considerable progress but I can't drop 6% BF in just over two weeks so I wouldn't be prepared for that one. BUT, I am still in good shape and can improve on that enough in the next couple of weeks to prepare myself to compete in the new (and first ever here) Men's Physique division. I've heard some bb'ers complain about this new division but I'm not too prideful to give it a shot. I like the idea because I want to be in great shape and have decent mass, but I'll never be a huge beast and actually don't want that. I love playing sports and doing other things. So this will allow me to get a feel for both. Plus this will allow me to get some stage experience and get a general feel for it.
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    Today was back.

    Did---

    -Tbar rows

    -Rack Pulls

    -Pull-ups

    -Bent over rows

    -HS Iso rows

    -Straight arm pushdowns

    I also hired a posing coach to day to help me out so I don't look like a fool or get outposed after all my efforts.
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    A posing coach is the best idea imo. If jay culter was up on stage and didn't know how to pose with his physique, he wouldn't be who he was. Posing can really make or break a 1st place finish. Always ask the judges after the show what they thought about your posing! I got props for mine, but I worked with my trainer every day posing for 30+ mins at a time.

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    Quote Originally Posted by criticalbench View Post
    A posing coach is the best idea imo. If jay culter was up on stage and didn't know how to pose with his physique, he wouldn't be who he was. Posing can really make or break a 1st place finish. Always ask the judges after the show what they thought about your posing! I got props for mine, but I worked with my trainer every day posing for 30+ mins at a time.

    Mike
    Cool, that's what I was thinking too. wow, that's alot of posing that you did. No way I could ever afford that! I gotta keep it to twice a week and practicing on my own frequently. Good idea with the judges.




    Today I did an hour of cardio, practiced posing, and did extreme stretches. Getting ready now for my evening cardio bout.
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    Crazy bro! Im 8 weeks out and only doing 30 mins on the stair stepper 4-5X week!! I'm relying on my diet for this one . Somehow, I nailed it perfectly!

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    I bet most people don't realize how much effort and time is put into learning how to pose.
    I hadn't given it thought until only a few years ago.
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    Quote Originally Posted by criticalbench View Post
    Crazy bro! Im 8 weeks out and only doing 30 mins on the stair stepper 4-5X week!! I'm relying on my diet for this one . Somehow, I nailed it perfectly!

    Mike
    yeah, I'm following Andy's advice on this one. He's trying to help me get stage ready.

    Quote Originally Posted by Mrodz View Post
    I bet most people don't realize how much effort and time is put into learning how to pose.
    I hadn't given it thought until only a few years ago.
    That's for sure. It's much more difficult to nail down precisely then I had originally thought last year.
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    Today was legs.

    -Step/push downs

    -Single leg press

    -Regular leg press

    -Leg extensions

    -Hack squats

    -BB squats

    -Hamstring curls (legs started cramping up bad on this one)

    stretched out legs and then headed to school for my final test before spring break!

    Tanned after class and in a few minutes I will be hitting the elliptical for about an hour, then pose and stretch. Diet has been spot on. Will post updates of it whenever anybody asks. I log it all everyday.
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    These pics are fairly recent. I finally got around to uploading them. I look leaner now though. These pics are with NO pump and carb depleted so bear that in mind as you try to hold your food down!











    Forearm




    Breakfast with carbs---water, protein, and oats.



    Some of my BCAA's I'm taking (I got more!)
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    Today I supersetted arms.

    -Preacher curls
    ss with
    -Tricep cable extentions
    ss with
    -DB curls

    -Bench dips
    ss with
    -BB drag curls

    -Overhead cable curls
    ss with
    -Tricep pushdowns


    then did some minor chest stuff

    -HS incline
    -HS press
    -Boss incline
    -Cable flyes

    then practiced posing

    then did 40 minutes of cardio

    then did extreme and regular static stretching

    Yes...I was in the gym for a long long time. I had a BCAA drink and protein shake mixed in there somewhere.

    then I had my muscles stripped out again.
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    Pics look good KJ- Are you still in the ON transformation contest?

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    Quote Originally Posted by mw1 View Post
    Pics look good KJ- Are you still in the ON transformation contest?
    thanks em. I am! The ON challenge ends for me on April 2nd...the same day as my show. Couldn't have planned that any better!
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