41 weeks from runner-up to 1st. Distilled Water workout log to victory

[Distilled Water]

Hey guys, just took 2nd in the novice class at my first show. Really disappointed as I had some issues with dehydration the day of the show an looked like poo when I stepped on stage.

This is going to be my workout log from now until the next show, June 8th. At least that's the show I'm shooting for. I'll update with diets, splits, pictures, measurements, hopefully body fat %, workouts and some videos.

I learned a lot last prep so this one is gonna be awesome.

[Distilled Water]

First four weeks I'll be heavy on carbs on my build days, focusing on a good contest rebound.

Build days:~3600 cals (35/50/15)
Burn days:~2800 cals (40/30/30)

Workout split will be a 4 day split

Monday: back/bis
Tuesday: chest/tris
Wednesday: off
Thursday: legs
Friday: shoulders/traps
Sat&sun:fasted cardio (before refeed)

I'll also be throwing in FST-7 for back width, hammies & shoulders/traps. I feel like these need the most work. I don't really enjoy training that way but it works gret for me with an abundance of carbs(why I'm using it now) I usually just get fat from them but right now I'm prime'd.

I'll eventually transition into juggernaut training and DC (prolly about 5 weeks from now) and that'll also when carbs come down and my diet will be more recomp-ish with a 50-20-30 split.

[Distilled Water]

Just did 30min cardio fasted. Came home to eat a blueberry kroger brand Greek yogurt, 3 pieces homemade chicken BBQ pizza, and a bowl of Oreo protein pudding (entire batch is 120/150/45, p/c/f) and a glass of Pepsi. I know Pepsi isn't the best but once this 2 liter is gone, it's gone.

Lean gains is doing me well so far lol

[howwedo107]

Nice man I'm subbed...I'll be rooting for you

[Distilled Water]

Cardio this morning was helping my moms boyfriend move a bed room steps up to the 2nd floor apartment so I think that's the equivalent of 30min on the treadmill.

Also, I'm using hemavol until my jacked micro gets here. I'll be doing 2 scoops, used the caps and it was so-so but had trouble figuring out proper dosing bc of my schedule. It'll be much easier this time working normal hours.

[Distilled Water]

I was toying with when I wanted to workout and I think fasted morning is going to be best for me. I'll have the gym all to myself and get my day started on a good note and won't run into any sleeping issues with stims.

I'll take 2 scoops recover pro with 2 scoops hemavol + 200mg caffeine 30min pre-workout. 2 scoops Recover pro post workout and again at 8:30am then breaking my fast at 11am.

My 1st meal looks like so....
10oz lean turkey
4oz brown rice pasta (dry measure)
1 cup pasta sauce
16oz grape juice
Low-fat parm to taste

[Distilled Water]

Gonna have to re set up my workout, my shoulder is sore as hell. Also, how do we post video's?

Dead lifts
4 sets 275x5

Pull ups
3 sets BWx8

BB Row
3 sets 205x8

Rope pull downs
7x12

Hammer machine preacher curl
3 sets 45x12

DB hammers
40x8
35x10
30x12

Got a great pump with bi's. My shoulder started hurting after pull ups, subbing in pull downs and upping reps to 10-12 and going with some hammer strength for rows also. I finished up with some heavy rope crunches, I'm pretty friggen hungry but didn't come close on calories yesterday. I was on the run, maybe got 2,000 in?

[Distilled Water]

Good thing I went to the gym in the morning. I got home and passed out for an hour, I was falling asleep on the ride home. As my refeed nears and end, there's no way I can eat 400gr carbs. I feel like a bloated mess, I'm cutting them 2maro and going to a 3 way split. I'll be off day tomorrow and carbs will be closer to 150gr/day. Brown rice pasta, brown rice, sweet potatoes and Ezekiel bread will be main carb sources and trace will come from sauces and fruit in yogurts. I think the only difference between build and burn days will be juice post workout meal. 16oz of grape juice is about 100gr carbs so works for me! Once I'm out of juice I may move to a carb spice such as WMS or Karbolblahblabh whatever it is, you guys know.

[Distilled Water]

My back and bis are sore as hell today! Gotta remember to take my Glutamine/BCAA/Creatine drink today, help with some of this DOMS.

[Distilled Water]

Picked up some staples from NP today but forgot the 1 thing I really wanted, Body Fat Calipers!!!!!!

I'll get them next go around, feel better today with the lower amount of carbs.

[NYiron]

sub'd. What show did you do?

[Distilled Water]

2 weeks ago, San diego.

[NYiron]

2 weeks ago, San diego.

NPC? Congrats on 2nd now like you said time to take the win. Good luck, I'll be here along for the ride.

[Distilled Water]

Thanks for the support!!!!

Wednesday workout. In afternoon, much better idea! Back and bis are still sore, could really feel it in my back when I laid down on the bench.

Flat BB Bench
185 3x12

Standing overhead press
115x12
115x12
Superset
DB laterals
15x12
15x12

Incline DB Press
60 2x12

Hammer dip machine
180 2x15

Rope extensions
60 2x12

Seated DB laterals
15's for FST-7

20min light cardio post workout

Huge pump, as you can see I'm going lighter. I really don't want to stress my joints and if I cn focus on my pump and contraction I'll grow.

I'll go over my current supp's when I get home

[Distilled Water]

Supplements

Jacked micro (whenever it gets here)
-hemavol powder until then
5gr Creatine mono pre & post
5gr Glutamine am, pre, post & b4 bed
1/2t yellow gold before 1st meal & post workout
6gr BCAA am, pre & b4 bed
500mg Agmatine am

[NYiron]

Supplements

Jacked micro (whenever it gets here)
-hemavol powder until then
5gr Creatine mono pre & post
5gr Glutamine am, pre, post & b4 bed
1/2t yellow gold before 1st meal & post workout
6gr BCAA am, pre & b4 bed
500mg Agmatine am

Im waiting on some myself, never used the original formula but the new one really intrigued me. Thanks to USP labs and borobulker I should be getting some very soon.

How are you responding to the FST-7? I have been throwing it in myself, as a finisher, every once in a while. Hands over the head, to increase occlusion time, is a killer I pace around the gym waiting for the next set.

[Distilled Water]

Im waiting on some myself, never used the original formula but the new one really intrigued me. Thanks to USP labs and borobulker I should be getting some very soon.

How are you responding to the FST-7? I have been throwing it in myself, as a finisher, every once in a while. Hands over the head, to increase occlusion time, is a killer I pace around the gym waiting for the next set.

I used the original, it was ok but made me feel weird. Now I know why, lol.

I have a love hate relationship with it, I love results but I hate doing it. Partly bc the DOMS in that bodypart is ridic. I think pros have great results bc what they run really helps recovery plus their lives are dedicated to it. I work in a machine shop so if my back/shoulders are sore, I feel it everyday and I never fully recover.

I'm a big fan of DC training and FST-7 is polar opposite. I do think it works, I really need to increase shoulder size (neglected during college baseball) and I feel like this will be a great test. I'll be doing FST-7 for 8 weeks, same body parts the entire time, switching up exercise at 4 week mark.

I changed my split to 3 day. FST-7 will be for traps/rear delts Monday, mid Delt wednesday & hammies Friday

[Distilled Water]

After cutting carbs back the last two days I feel a lot better, looked a lot better this morning also. I was super hungry after my workout I had a huge meal, could have ate more probably

10oz sirloin
6oz sweet potato
2 scoops UMP
16 oz grape juice
Ezekiel pb & j
Greek yogurt
Raisin bran crunch with honey

[Distilled Water]

Any thoughts on a TKD (100gr intra) and HIIT cardio post workout?

[Distilled Water]

Today was a rest day, both the Tigers and MSU were on TV out here in California and that doesn't happen very often so I watched both games.

Kind of was a carb up day too, getting ready for a heavy leg workout 2maro. I'll train fasted and start re feeding after. My fast was thrown off a bit last night but I'll go about 18hrs on this fast, i stopped eating about 4:30 2day and will eat again whenever 2maro, probably 1ish?