I'm training for my first contest which will be the NPC Warrior Classic in Northern Colorado. I'll be posting my workout logs for each week, as well as any changes to my diet, my use of supplements, and how I feel. Once I get a little closer to the show I'll also be posting some progress pics for some critique and recommendations concerning appearance.
My Diet: So far so good. I haven't missed a meal in the 3 weeks of strict dieting, and my goal is to not miss one at all. I'm also not allowing any "cheat" meals as I'm trying to stay as clean as possible. 10 weeks to go! I'd guess that my bodyfat is already around 8-9%. The serratus muscles are clearly defined, as well as striations in my chest and shoulders. Beginning 6 weeks out from the show I'll cut carbs back to about 50g per day and begin using a fat burner. I'm looking into Enhanced Body Formulation's Adipose Annihilation Vol. 2 as my fat burner as I've heard good things and I'm hoping for a free bottle to use in this log! Hopefully I'll be able to shred down to about 3% BF when I get on-stage.
My Meals:
6:00 a.m. – Protein Shake + 1 glass of water
i) 2 scoops whey protein
ii) 3/4 cup steel rolled oats
iii) 2 tablespoons peanut butter
iv) 1 tablespoon olive oil
v) 2 cups whole milk
8:00 a.m. – “Breakfast”
i) 4 eggs
ii) 1 bagel/2 pieces toast/2 cups oatmeal
iii) 1 piece fruit
iv) 1 glass of natural, HFCS-free juice
v) 1 cup of green tea
9:30 – Workout
11:30 – Post-Workout Shake
i) 2 scoops whey protein
ii) ¾ cup oats
iii) 1 cup skim milk
1:00 p.m. – “Lunch”
i) 1-2 fish fillets
ii) 2 cups rice
iii) 1 cup frozen vegetables
iv) 1 glass juice
v) 2 glasses of water
4:00 p.m. – Snack
i) 12 oz chicken breast
ii) 2 cups brown rice
iii) 1 piece fruit
iv) 1 glass milk
v) 2 glasses of water
7:00 p.m. – “Dinner”
i) 10 oz lean beef
ii) 1 large baked/sweet potatoe
iii) 1 cup of frozen vegetables
iv) 1 glass of milk
v) 1 glass of juice
vi) 1 glass of water
9:00 p.m. – “Pre-bed shake”
i) 2 scoops whey protein
ii) ½ cup oats
iii) ½ cup cottage cheese
iv) 2 tablespoons olive oil
v) 1.5 cups milk
Approved snacks:
i) Vegetables of any kind (dressing ok for 1st 10 weeks)
ii) Nuts
iii) Tuna fish sandwiches
iv) Fruits
v) Potatoes
My Split:
Sunday - Back Leg (Hamstrings & Calves)
Monday - Chest & Triceps
Tuesday - Back and Biceps
Wednesday - Rest/Cardio/Light Ab routine
Thursday - Front Leg (Quads)
Friday - Shoulders & Full Arm
Saturday - Rest/Cardio
Starting in about 2 weeks I'll be throwing in some 2-a-days on chest and back, and adding another 30-45 minutes of cardio (LISS) in addition to the 30 minutes of HIIT I do currently.
Previous weeks workouts:
"Week of May 14"
Sunday:
i) Laying Leg Curls – 4 sets of 8-10 reps (35/side)
ii) Leg extensions – 4 sets of 12 reps (160)
iii) Back Squats - 3 sets of 20 reps (285)
iv) Leg Press – 3 sets to failure (345/side)
Monday: Chest/Tris
i) Incline DB Press – 4 sets of 6-9 reps (75/80/85/85)
ii) Dips – 3 sets of 10 reps
iii) Low Incline DB Fly – 3 sets of 10 reps (30)
iv) Hammer Press – 2 sets to failure (2 plate)
v) Pec-Deck/Machine Press Superset 3x
vi) Skull-crushers – 3 sets of 6-10 reps (90)
vii) J – Presses – 3 sets of 10 reps (135)
viii) Pushdowns – 3 work sets of 8-12 reps (50/45/40)
Tuesday: Back/Bis
i) Barbell Rows – 3 sets of 6-10 reps 135
ii) Rack Deadlift – 3 sets of 8-10 reps 245
iii) Pull-Ups – 3 sets of 10/10/6
iv) Cable Rows (Alt. Hands) – 2 sets of 8-10 reps 120
v) High Row Machine – 2 sets of 10-12 reps 1 plate
vi) Barbell Curls (Wide Grip) – 2 sets of 12 reps 60
vii) Recline DB Curls – 3 sets of 12 reps 25
viii) Pushdown/DB Curl Superset 5x 40/20
Wednesday: Rest + Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes (until 6 weeks out)
Thursday: Legs (heavy)… rest then do 6-8 sets chest.
i) Back Squat – 4 sets of 6-8 reps 315
ii) Iso - Leg Press – 3x8 400
iii) DB Lunges - 1x20 30
iv) RDL – 3x10 185/225/225
Friday: Shoulders + Full Arm + 5 sets chin ups
i) Rear-delt machine – 3 sets of 8-10 reps 110
ii) Overhead Press – 3 sets of 12 reps 115
iii) DB Side Laterals – 3 sets of 10 20
iv) DB Press – 3 sets of 12 reps 60
v) Upright Rows – 4 sets of 10-12 reps 80
vi) Delt Tetrad – 2x
vii) Hammer Curls – 3 sets of 8-12 reps 40/40/35
viii) BB Curl Variation – 3 sets of 10 70
ix) Preacher Curls – 3 sets to failure 25/25/20
x) Dips – 3 sets of 10
xi) J-Press – 3x12 95/65/65
xii) 1 Arm French Press – 3xfail 25/25/20
Saturday: Rest + Hamstrings+ Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
"Week of May 21st"
Sunday: Hamstrings + calves + 5 sets pull-ups (no deadlifts)
i) RDL – 4x10 225
ii) Laying Leg Curl – 4x12 +60
iii) Front Squat – 3x20 135
iv) Seated Leg Curl – 3x15 120
v) Standing Calf Press – 3x15 200
vi) Seated Calf Press – 3x10 90
vii) Leg Press Calf Press – 2x15
viii) Standing burn out
Monday: Chest/Tris
i) Incline DB Press – 4 sets of 7 reps 65
ii) Dips – 3 sets of 12 reps
iii) Low Incline DB Fly – 3 sets of 10 reps 35
iv) Low Incline Narrow Smith – 2x12 70
v) Hammer Press – 2 sets to failure 1 plate
vi) Flat DB Press (12)/Incline DB Press (12)/Dips to failure/pushups to failure/pec deck to failure
vii) Skull-crushers – 3 sets of 10 reps (70)
viii) J – Presses – 3 sets of 10 reps (65/85/65)
ix) Pushdowns – 3 work sets of 8 (60)
x) Bench Dip/BB Curl Superset 30s
Tuesday: Back/Bis
i) Barbell Rows – 3 sets of 6-10 reps 135
ii) Wide Grip Rack Deadlift – 3 sets of 8-10 reps 275
iii) Pull-Ups – 3 sets of 12
iv) Cable Rows (Alt. Hands) – 3 sets of 8-10 reps 140
v) Pull-Downs – 3 sets of 12 120
vi) High Row Machine – 2 sets of 10-12 reps 2 plate
vii) Barbell Curls (Wide Grip) – 3 sets of 12 reps 70
viii) Recline DB Curls – 3 sets of 12 reps 30
ix) Pushdown/DB Curl Superset 5x 40/20
Wednesday: Rest + Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes (until 6 weeks out)
Thursday: Legs (heavy)… rest then do 6-8 sets chest.
i) Back Squat – 4 sets of 6-8 reps 325
ii) KneeKnocker Squat – 3x12 185
iii) Leg Press – 3x8 490
iv) DB Step Up Lunges - 3x20 35
v) Extensions – 3 to failure
vi) Dip Machine – 5x10 180
vii) Flies – 3x12 35
Friday: Shoulders + Full Arm + 5 sets chin ups
i) Overhead Press – 2 sets of 10 reps 65, 2 sets of 10 75 2020
ii) DB Side Laterals – 3 sets of 12 25 2020
iii) DB Press – 3 sets of 12 reps 40 4040
iv) Rear delt machine – 3x10 110 4040
v) Upright Rows – 3 sets of 10-12 reps 80 4040
vi)
vii) Hammer Curls – 3 sets of 8-12 reps 40/45/40
viii) BB Curl Variation – 3 sets of 10 80
ix) Preacher Curls – 3 sets to failure 30
x)
xi) Dips – 3 sets of 10 +15
xii) Smith J-Press – 3x12 45s
xiii) OH Dumbbell Press – 3xfail 55
Saturday: Rest
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes
"Week of May 29th"
Sunday: Hamstrings + calves 5 sets pull-ups (no deadlifts)
i) RDL – 4x10 225 2010
ii) Laying Leg Curl – 4x10 70 2020
iii) Front Squat – 2x20 135 3010
iv) Seated Leg Curl – 3x15 120 3010
v) Standing Calf Press – 3x15 220 3030
vi) Seated Calf Press – 3x10 100 2010
vii) Leg Press Calf Press – 2x15 2020
viii) Standing burn out 1010
Monday: Chest/Tris
i) Incline DB Press – 4 sets of 10 reps 65 2010
ii) Gironda Dips – 3 sets of 12 reps 2020
iii) Low Incline DB Fly – 3 sets of 10 reps 40 3010
iv) Low Incline Narrow Smith – 3x12 70 2020
v) Hammer Press – 2 sets to failure 1-45 3030
vi) Cable Crossovers – 3 heavy, 1 drop 1022
vii) Skull-crushers – 3 sets of 10 reps (70) 2010
viii) Smith J – Presses – 3 sets of 10 reps (70) 3030
ix) Pushdowns – 3 work sets of 8 (65) 2020
x) Bench Dip/BB Curl Superset 30s 3030
Tuesday: Back/Bis
i) Barbell Rows – 3 sets of 6-10 reps 155 1020
ii) Rack Dead to Shrug – 3 sets of 8-10 reps 275 1010
iii) Pull-Ups – 3 sets of 12 2020
iv) Cable Rows (Underhand) – 3 sets of 8-10 reps 140 2020
v) Face Pulls – 3x15 ?? 5010
vi) Underhand Pull-Downs – 3 sets of 12 120 2020
vii) High Row Machine – 2 sets of 15 reps 2 plate 3010
viii) Barbell Curls (Wide Grip) – 3 sets of 12 reps 80 2010
ix) Recline DB Curls – 3 sets of 12 reps 30 2030
x) Hammer/Dallman SS – 3X 25/60 2020
Wednesday: Rest + Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes (until 6 weeks out)
Thursday: Legs (heavy)… rest then do 6-8 sets chest.
i) Back Squat – 4 sets of 6-8 reps 345 2020
ii) KneeKnocker Front Squat – 3x12 185 2020
iii) Leg Press – 3x15 445 1030
iv) Step Up DB Lunges - 3x20 35 2020
v) Extensions – 3 to failure 5010
vi) Dip Machine – 5x10 180 1010
vii) Cable Crossovers – 3x15 90 2012
I'm getting good rest, eating a lot of healthy, clean food, and I'm feeling good! I'll keep updating as I go along. The logs posted above are just rough outlines of what I've done in the gym. I usually incorporate some drop sets/death sets in each workout that I haven't planned, so I'll start including new PR's and more detailed descriptions in future posts.
78 days until showtime!
My Diet: So far so good. I haven't missed a meal in the 3 weeks of strict dieting, and my goal is to not miss one at all. I'm also not allowing any "cheat" meals as I'm trying to stay as clean as possible. 10 weeks to go! I'd guess that my bodyfat is already around 8-9%. The serratus muscles are clearly defined, as well as striations in my chest and shoulders. Beginning 6 weeks out from the show I'll cut carbs back to about 50g per day and begin using a fat burner. I'm looking into Enhanced Body Formulation's Adipose Annihilation Vol. 2 as my fat burner as I've heard good things and I'm hoping for a free bottle to use in this log! Hopefully I'll be able to shred down to about 3% BF when I get on-stage.
My Meals:
6:00 a.m. – Protein Shake + 1 glass of water
i) 2 scoops whey protein
ii) 3/4 cup steel rolled oats
iii) 2 tablespoons peanut butter
iv) 1 tablespoon olive oil
v) 2 cups whole milk
8:00 a.m. – “Breakfast”
i) 4 eggs
ii) 1 bagel/2 pieces toast/2 cups oatmeal
iii) 1 piece fruit
iv) 1 glass of natural, HFCS-free juice
v) 1 cup of green tea
9:30 – Workout
11:30 – Post-Workout Shake
i) 2 scoops whey protein
ii) ¾ cup oats
iii) 1 cup skim milk
1:00 p.m. – “Lunch”
i) 1-2 fish fillets
ii) 2 cups rice
iii) 1 cup frozen vegetables
iv) 1 glass juice
v) 2 glasses of water
4:00 p.m. – Snack
i) 12 oz chicken breast
ii) 2 cups brown rice
iii) 1 piece fruit
iv) 1 glass milk
v) 2 glasses of water
7:00 p.m. – “Dinner”
i) 10 oz lean beef
ii) 1 large baked/sweet potatoe
iii) 1 cup of frozen vegetables
iv) 1 glass of milk
v) 1 glass of juice
vi) 1 glass of water
9:00 p.m. – “Pre-bed shake”
i) 2 scoops whey protein
ii) ½ cup oats
iii) ½ cup cottage cheese
iv) 2 tablespoons olive oil
v) 1.5 cups milk
Approved snacks:
i) Vegetables of any kind (dressing ok for 1st 10 weeks)
ii) Nuts
iii) Tuna fish sandwiches
iv) Fruits
v) Potatoes
My Split:
Sunday - Back Leg (Hamstrings & Calves)
Monday - Chest & Triceps
Tuesday - Back and Biceps
Wednesday - Rest/Cardio/Light Ab routine
Thursday - Front Leg (Quads)
Friday - Shoulders & Full Arm
Saturday - Rest/Cardio
Starting in about 2 weeks I'll be throwing in some 2-a-days on chest and back, and adding another 30-45 minutes of cardio (LISS) in addition to the 30 minutes of HIIT I do currently.
Previous weeks workouts:
"Week of May 14"
Sunday:
i) Laying Leg Curls – 4 sets of 8-10 reps (35/side)
ii) Leg extensions – 4 sets of 12 reps (160)
iii) Back Squats - 3 sets of 20 reps (285)
iv) Leg Press – 3 sets to failure (345/side)
Monday: Chest/Tris
i) Incline DB Press – 4 sets of 6-9 reps (75/80/85/85)
ii) Dips – 3 sets of 10 reps
iii) Low Incline DB Fly – 3 sets of 10 reps (30)
iv) Hammer Press – 2 sets to failure (2 plate)
v) Pec-Deck/Machine Press Superset 3x
vi) Skull-crushers – 3 sets of 6-10 reps (90)
vii) J – Presses – 3 sets of 10 reps (135)
viii) Pushdowns – 3 work sets of 8-12 reps (50/45/40)
Tuesday: Back/Bis
i) Barbell Rows – 3 sets of 6-10 reps 135
ii) Rack Deadlift – 3 sets of 8-10 reps 245
iii) Pull-Ups – 3 sets of 10/10/6
iv) Cable Rows (Alt. Hands) – 2 sets of 8-10 reps 120
v) High Row Machine – 2 sets of 10-12 reps 1 plate
vi) Barbell Curls (Wide Grip) – 2 sets of 12 reps 60
vii) Recline DB Curls – 3 sets of 12 reps 25
viii) Pushdown/DB Curl Superset 5x 40/20
Wednesday: Rest + Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes (until 6 weeks out)
Thursday: Legs (heavy)… rest then do 6-8 sets chest.
i) Back Squat – 4 sets of 6-8 reps 315
ii) Iso - Leg Press – 3x8 400
iii) DB Lunges - 1x20 30
iv) RDL – 3x10 185/225/225
Friday: Shoulders + Full Arm + 5 sets chin ups
i) Rear-delt machine – 3 sets of 8-10 reps 110
ii) Overhead Press – 3 sets of 12 reps 115
iii) DB Side Laterals – 3 sets of 10 20
iv) DB Press – 3 sets of 12 reps 60
v) Upright Rows – 4 sets of 10-12 reps 80
vi) Delt Tetrad – 2x
vii) Hammer Curls – 3 sets of 8-12 reps 40/40/35
viii) BB Curl Variation – 3 sets of 10 70
ix) Preacher Curls – 3 sets to failure 25/25/20
x) Dips – 3 sets of 10
xi) J-Press – 3x12 95/65/65
xii) 1 Arm French Press – 3xfail 25/25/20
Saturday: Rest + Hamstrings+ Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
"Week of May 21st"
Sunday: Hamstrings + calves + 5 sets pull-ups (no deadlifts)
i) RDL – 4x10 225
ii) Laying Leg Curl – 4x12 +60
iii) Front Squat – 3x20 135
iv) Seated Leg Curl – 3x15 120
v) Standing Calf Press – 3x15 200
vi) Seated Calf Press – 3x10 90
vii) Leg Press Calf Press – 2x15
viii) Standing burn out
Monday: Chest/Tris
i) Incline DB Press – 4 sets of 7 reps 65
ii) Dips – 3 sets of 12 reps
iii) Low Incline DB Fly – 3 sets of 10 reps 35
iv) Low Incline Narrow Smith – 2x12 70
v) Hammer Press – 2 sets to failure 1 plate
vi) Flat DB Press (12)/Incline DB Press (12)/Dips to failure/pushups to failure/pec deck to failure
vii) Skull-crushers – 3 sets of 10 reps (70)
viii) J – Presses – 3 sets of 10 reps (65/85/65)
ix) Pushdowns – 3 work sets of 8 (60)
x) Bench Dip/BB Curl Superset 30s
Tuesday: Back/Bis
i) Barbell Rows – 3 sets of 6-10 reps 135
ii) Wide Grip Rack Deadlift – 3 sets of 8-10 reps 275
iii) Pull-Ups – 3 sets of 12
iv) Cable Rows (Alt. Hands) – 3 sets of 8-10 reps 140
v) Pull-Downs – 3 sets of 12 120
vi) High Row Machine – 2 sets of 10-12 reps 2 plate
vii) Barbell Curls (Wide Grip) – 3 sets of 12 reps 70
viii) Recline DB Curls – 3 sets of 12 reps 30
ix) Pushdown/DB Curl Superset 5x 40/20
Wednesday: Rest + Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes (until 6 weeks out)
Thursday: Legs (heavy)… rest then do 6-8 sets chest.
i) Back Squat – 4 sets of 6-8 reps 325
ii) KneeKnocker Squat – 3x12 185
iii) Leg Press – 3x8 490
iv) DB Step Up Lunges - 3x20 35
v) Extensions – 3 to failure
vi) Dip Machine – 5x10 180
vii) Flies – 3x12 35
Friday: Shoulders + Full Arm + 5 sets chin ups
i) Overhead Press – 2 sets of 10 reps 65, 2 sets of 10 75 2020
ii) DB Side Laterals – 3 sets of 12 25 2020
iii) DB Press – 3 sets of 12 reps 40 4040
iv) Rear delt machine – 3x10 110 4040
v) Upright Rows – 3 sets of 10-12 reps 80 4040
vi)
vii) Hammer Curls – 3 sets of 8-12 reps 40/45/40
viii) BB Curl Variation – 3 sets of 10 80
ix) Preacher Curls – 3 sets to failure 30
x)
xi) Dips – 3 sets of 10 +15
xii) Smith J-Press – 3x12 45s
xiii) OH Dumbbell Press – 3xfail 55
Saturday: Rest
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes
"Week of May 29th"
Sunday: Hamstrings + calves 5 sets pull-ups (no deadlifts)
i) RDL – 4x10 225 2010
ii) Laying Leg Curl – 4x10 70 2020
iii) Front Squat – 2x20 135 3010
iv) Seated Leg Curl – 3x15 120 3010
v) Standing Calf Press – 3x15 220 3030
vi) Seated Calf Press – 3x10 100 2010
vii) Leg Press Calf Press – 2x15 2020
viii) Standing burn out 1010
Monday: Chest/Tris
i) Incline DB Press – 4 sets of 10 reps 65 2010
ii) Gironda Dips – 3 sets of 12 reps 2020
iii) Low Incline DB Fly – 3 sets of 10 reps 40 3010
iv) Low Incline Narrow Smith – 3x12 70 2020
v) Hammer Press – 2 sets to failure 1-45 3030
vi) Cable Crossovers – 3 heavy, 1 drop 1022
vii) Skull-crushers – 3 sets of 10 reps (70) 2010
viii) Smith J – Presses – 3 sets of 10 reps (70) 3030
ix) Pushdowns – 3 work sets of 8 (65) 2020
x) Bench Dip/BB Curl Superset 30s 3030
Tuesday: Back/Bis
i) Barbell Rows – 3 sets of 6-10 reps 155 1020
ii) Rack Dead to Shrug – 3 sets of 8-10 reps 275 1010
iii) Pull-Ups – 3 sets of 12 2020
iv) Cable Rows (Underhand) – 3 sets of 8-10 reps 140 2020
v) Face Pulls – 3x15 ?? 5010
vi) Underhand Pull-Downs – 3 sets of 12 120 2020
vii) High Row Machine – 2 sets of 15 reps 2 plate 3010
viii) Barbell Curls (Wide Grip) – 3 sets of 12 reps 80 2010
ix) Recline DB Curls – 3 sets of 12 reps 30 2030
x) Hammer/Dallman SS – 3X 25/60 2020
Wednesday: Rest + Weak areas
Pre-breakfast/post-shake Stairmaster – 25 minutes
Ab Circuit – 5 minutes (until 6 weeks out)
Thursday: Legs (heavy)… rest then do 6-8 sets chest.
i) Back Squat – 4 sets of 6-8 reps 345 2020
ii) KneeKnocker Front Squat – 3x12 185 2020
iii) Leg Press – 3x15 445 1030
iv) Step Up DB Lunges - 3x20 35 2020
v) Extensions – 3 to failure 5010
vi) Dip Machine – 5x10 180 1010
vii) Cable Crossovers – 3x15 90 2012
I'm getting good rest, eating a lot of healthy, clean food, and I'm feeling good! I'll keep updating as I go along. The logs posted above are just rough outlines of what I've done in the gym. I usually incorporate some drop sets/death sets in each workout that I haven't planned, so I'll start including new PR's and more detailed descriptions in future posts.
78 days until showtime!