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My Contest Prep/Workout Log

FL3X MAGNUM said:
I hope you brought your LMG with you when you evacuated!!!
Half joking.
Do you known anyone who lost their home?
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Not yet, but then again I only know it was on that side of town and not who was affected yet. I guess that mean it wasn't anybody close!

LiveToLift said:
Awesome pics bro, I was in Colorado when they had the last big fires. I think it was in 02. I have pics from pikes peak where you can see flames and smoke just like the ones you have. It was strangely beautiful from up there but scared the sh1t out of you. I'll try to dig the pics up and post em.
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yeah that sounds like the Hayman fire. That was the largest fire in colorado per acreage and this one is the most structurally destructive. I've been up on Pikes Peak a few times. It's always cold up there, even in summer. Ever take the cog railway up?
 
kingjameskjf said:
yeah that sounds like the Hayman fire. That was the largest fire in colorado per acreage and this one is the most structurally destructive. I've been up on Pikes Peak a few times. It's always cold up there, even in summer. Ever take the cog railway up?
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Sure did man, to the top and back down on it. Good experience!
 
LiveToLift said:
Sure did man, to the top and back down on it. Good experience!
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nice, I did the cog twice and then drove up once or twice. I might hike the trail this summer. Not sure yet. I need somebody motivating to go with to do that.
 
I did back and chest today while training two friends. Made rest intervals way too long for what I'd like but it was good to help them out.


Back:


-Rack Pulls


-Pendlay Rows


-Straight Arm pushdowns


Chest


-Incline Bench Press, started running out of time so I did these rest-pause style


-Cable Flyes, rest-pause again


Not near as much as I wanted to do but I still got in several sets of each.
 
Back and chest is such a rare combo for me but I remember I loved doing it.
 
Did some delts and arms yesterday. Had two friends with me that I trained as well. I did 4-5 sets of every exercise.

DELTS:

-Upright Rows
compound setted with
-DB side lateral raises

-Front Raises
compound setted with
-Rear delt DB's

ARMS:

-Seated DB Curls (not alternating)
supersetted with
-Tricep pressdowns
supersetted with
-Drag Curls

repeated 4-5 times

-DB Tricep kickbacks
supersetted with
-Pinwheel Curls
supersetted with
-Skull Crushers using cable
 
UPDATE: I haven't updated this log in awhile but I'm still hitting the gym! I focused on adding mass the last year and got up to 236 pounds at my heaviest. Unfortunatley, with every bulk of mine also comes some bodyfat too. This was no exception but I did keep it from getting out of hand. After a nasty flu and starting my contest prep diet for my next show, I am now sitting at 218 pounds. I really don't want to drop below 198. That way I will be at the very top of the light-heavies. I'd like to bulk up enough to stay in the heavies but that'll come in time. I'm shooting for a show next month since my bodyfat is relatively low. I have a back-up show of the following month (April) in case I need to push things back, and also so I don't rush it and risk losing too much muscle.


-Today-

Started with an hour of fasted cardio on the treadmill with BCAA's and EC just before. Then I had a protein shake, waited about 15 minutes and then went to work on my arms.

-Preacher Curls
supersetted with:
-Tricep Extensions
5 sets

-Tricep Pressdowns (straight bar)
supersetted with:
-Cable Curls
5 sets

-One Arm DB Preacher Curls
-Hammer Curls, last set 8x60 each
-Pinwheel Curls, last set 6x70 each
(cycled through those)
supersetted with:
-Behind the head DB Tricep Extensions
I went up to 100 lbs here but it killed my elbow with the positioning so stayed a little lighter with higher reps instead.
Lost count on how many sets we did here but I got a pretty good arm pump and Andy did a bunch of videos to help promote the Arnold Classic next month.

Went and tanned afterwards. I'm still pasty white but at least I'm starting to see some color.
 
Also, I will be going to the Arnold Classic in a couple weeks for my first time. My wife will be competing in the amateur bikini division.


My diet for the last few days has been only white fish, either tilapia or swai, and a green vegetable and protein shakes in between. Yeah, not the most exciting and certainly not palatable but it's working!


Welcome to my log BigT!
 
kingjameskjf said:
Also, I will be going to the Arnold Classic in a couple weeks for my first time. My wife will be competing in the amateur bikini division.


My diet for the last few days has been only white fish, either tilapia or swai, and a green vegetable and protein shakes in between. Yeah, not the most exciting and certainly not palatable but it's working!


Welcome to my log BigT!
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glad to be here!!! if i am not careful, i might learn something, lol.



when i lived in philipines tilapia was called milk fish...old women would walk down the street carrying it on their heads, selling it for a few pesos...used to put the whole fish on the grill...btw-eyes were a delicasy!!!

rice and fish, fresh veggies and seaweed, not to mention balut, my diet was as good as it ever has been!!!
 
thebigt said:
glad to be here!!! if i am not careful, i might learn something, lol.



when i lived in philipines tilapia was called milk fish...old women would walk down the street carrying it on their heads, selling it for a few pesos...used to put the whole fish on the grill...btw-eyes were a delicasy!!!

rice and fish, fresh veggies and seaweed, not to mention balut, my diet was as good as it ever has been!!!
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What were you doing in the Philippines? Oh and balut is disgustingly foul and probably the nastiest looking food on earth. I do miss fresh fish right from the ocean though. I used to live in Guam and had fish and rice all the time, and spam too.
 
Just got back from the gym. Again. I trained a friend of mine and then I did another 45 minutes of cardio on the elliptical. My legs aren't very happy with me.
 
kingjameskjf said:
What were you doing in the Philippines? Oh and balut is disgustingly foul and probably the nastiest looking food on earth. I do miss fresh fish right from the ocean though. I used to live in Guam and had fish and rice all the time, and spam too.
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was there on my ship...got out and went back, the old gi bill funded my stay for the 1st few years, then ended up running a bar on magsaysay.

balut is disgusting, but probably the highest protein food in the world-great for libido, i know i put that to the test, lol.
 
Today I did fasted cardio in the morning. I took just leucine and EC prior. I forgot to put in any flavoring to mask the nasty leucine taste so I just choked it down. I did 65 minutes of LISS on the treadmill. However, in order to get my heart rate over 100 (which is quite difficult for me to do) I had to put the treadmill on a 9% incline at 3.0 MPH. Then I had a protein shake and began my chest workout.

-Decline Bench Press
41x135 (yes 41 :D)
9x225
2x315
8x225
3x275

-Incline to flat DB presses
This was a spur of the moment thing as we were doing incline presses, we decided to go down a notch each set all the way until the bench was flat and then use a lighter weight and work out way back up. Tried to keep rep ranges between 6-12.

High incline
100 lb DB's
Down one notch to about a normal incline bench position
100's (three sets here)
Down one more notch to low incline
100's
Flat bench
100's
The 100's were getting extremely heavy at this point. We now switched to 60's
Flat
60 lb DB's each
Up one notch on the bench
60's, after this one we were pretty fatigued so we switched to 50's
Up another notch
50's
Up to the high incline position
50's

Well that was new but it was good! 9 total sets

That exhausted us pretty good so we then went to finish off on cables

-Cable Flyes
then straight to
-Cable ab crunches
during the fourth set while I was in the middle of my bent over cable flyes, my lower right ab felt like it popped out or seized up really intensely. It hurt pretty bad and I found my self leaning against the wall trying to hold it and make it relax. I think it's from my strict diet and increased training that made me more susceptible to that. After that I was done. We were just about finished anyways so not a big loss. It's sensitive and feels strained right now but it's not too bad anymore. I just need to give my abs a break since I took yesterday off but hit them the previous two days in a row.

Diet today has been perfect. I have had nothing but protein shakes in water, BCAA's, lots of tilapia, and broccoli.
 
you would think that the e/c would get your heartrate up!!! ever try the stuff for nose congestion? i like that form of ephedra better!!!!
 
thebigt said:
you would think that the e/c would get your heartrate up!!! ever try the stuff for nose congestion? i like that form of ephedra better!!!!
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I know, I thought so too! I just started it so that's not the problem. I took it yesterday right before I started my cardio and couldn't get it up and then today I decided to take it earlier so I took it at home before I took my kids to school and then on to the gym. Still couldn't get it over 105 ish. Never tried the nose stuff, just the basic primatene tabs.
 
kingjameskjf said:
I know, I thought so too! I just started it so that's not the problem. I took it yesterday right before I started my cardio and couldn't get it up and then today I decided to take it earlier so I took it at home before I took my kids to school and then on to the gym. Still couldn't get it over 105 ish. Never tried the nose stuff, just the basic primatene tabs.
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primatene???? dude, bronkaid is 10x better-but i think they had a recall on bronkaid, at least that is what the pharmacist told me???

sudafed is what i tried in place of bronkaid this last time, it kicks ass!!!
 
thebigt said:
primatene???? dude, bronkaid is 10x better-but i think they had a recall on bronkaid, at least that is what the pharmacist told me???

sudafed is what i tried in place of bronkaid this last time, it kicks ass!!!
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I know one is HCl and one is sulfate but they're supposed to be just about on par as far as effectiveness goes. Anecdotally I have no clue though because I haven't been able to find a single place in this entire city that sells Bronkaid. Only Primatene and its generic version.
 
kingjameskjf said:
I know one is HCl and one is sulfate but they're supposed to be just about on par as far as effectiveness goes. Anecdotally I have no clue though because I haven't been able to find a single place in this entire city that sells Bronkaid. Only Primatene and its generic version.
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How much will they let you buy?
I need to grab some, I'm done trying to fight the dirtiness I feel on clen.
 
Started this morning with an hour of fasted (leucine/EC only) cardio. My legs are starting to feel a bit worn but I'll make them work for me anyways. Ate afterwards, took a 20 minute break, and then hit the weights.


Back day today.


-Assisted Pull-ups
Started with higher reps and more assistance (weight) and then dropped it with each concurrent set, making it progressively more difficult.
Several sets, dunno how many


-Nautilus Plate Loaded Low Rows, I like the individual arm movement on this one
2 plates
4
6
8
10
12 plates (with versa gripps on this one)
I'm the only one that did the last two sets at those weights, my training partners went down and did some more rep work but I wanted to push it a little today because I felt better and I love hitting my back as I think it's my best body part.


-Close Parallel Grip Pull-Downs
bunch


-Barbell Shrugs
135
225
315
385
225
225 (behind the back)


-Medium grip Lat pull-downs with a parallel grip, weird bar


That was it for now. Probably go back again tonight for another round of cardio.
 
kingjameskjf said:
I know one is HCl and one is sulfate but they're supposed to be just about on par as far as effectiveness goes. Anecdotally I have no clue though because I haven't been able to find a single place in this entire city that sells Bronkaid. Only Primatene and its generic version.
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like i said my pharmacist said there was a recall on bronkaid....it may not be back.


as per my experience sudafed is a lot more effective than primatine. i hardly even feel anything from primatine!!!
 
thebigt said:
like i said my pharmacist said there was a recall on bronkaid....it may not be back.


as per my experience sudafed is a lot more effective than primatine. i hardly even feel anything from primatine!!!
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yeah but I don't think they sell it in this region because it's been this way since I first tried it years ago. I can always switch to clen! :D
 
Went to the gym a little later today. I stayed up late and had a nice Valentine's Day with my wife. Today I went in and went straight to the weights first, the way I prefer to do it.


Legs today, but kept it very simple.


Squats, worked my way up to 405 which was nice but having your wife spot me wasn't the best idea. Her help wasn't, uhm, so helpful.


Then did some SLDL and Leg Presses


That's about all I did and just focused on getting some good sets in. I don't have as much energy to keep going as long in the gym with my restrictive diet but we did our bodyfat again today and I've lost another 3% in about 2 weeks on fish, greens, and protein. It's not pleasant all the time but it's working!


Then I did an hour of cardio on the treadmill.
 
kingjameskjf said:
Went to the gym a little later today. I stayed up late and had a nice Valentine's Day with my wife. Today I went in and went straight to the weights first, the way I prefer to do it.

Legs today, but kept it very simple.

Squats, worked my way up to 405 which was nice but having your wife spot me wasn't the best idea. Her help wasn't, uhm, so helpful.

Then did some SLDL and Leg Presses

That's about all I did and just focused on getting some good sets in. I don't have as much energy to keep going as long in the gym with my restrictive diet but we did our bodyfat again today and I've lost another 3% in about 2 weeks on fish, greens, and protein. It's not pleasant all the time but it's working!

Then I did an hour of cardio on the treadmill.
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You the man! But your diet would kill me lol. I'd probably be a horrible hospitality employee.
 
thebigt said:
pseudoephedrine
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hum, I don't know anything about that, I'll have to check it out.


mattrag said:
You the man! But your diet would kill me lol. I'd probably be a horrible hospitality employee.
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yeah it takes a few days to get used to but it works wonders for me. The fish is so much better then chicken because it's very easy to chew and get it down quickly.
 
kingjameskjf said:
hum, I don't know anything about that, I'll have to check it out.




yeah it takes a few days to get used to but it works wonders for me. The fish is so much better then chicken because it's very easy to chew and get it down quickly.
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so is krispy kremes and bacon, lol....with my low blood sugar it makes it really difficult to cut!!!
 
I hit shoulders and then arms today right at the beginning.


-OHP
A few lighter weight sets, standing, while waiting for my wife since she needed a spot
135
185
195
205
155
135


-Side Lateral Raises
compound setted with:
-Front Raises


-Seated Machine lateral raises
regular working sets then drop sets at end for burn out


-Rear Delt/Reverse Flyes
Actually got to go pretty heavy on these, finally getting somewhere with these. Worked up to 175 (Paramount independent arm machine)




Now on to arms.


Tri-set composed of:
-Bicep Curls
supersetted with:
-Tricep Pushdown (rope attachment)
supersetted with:
-Drag Curls
did about 6 sets of these


Next tri-set with tricep emphasis this time:
-Tricep Kickbacks
supersetted with:
-Bicep Reverse Curls
supersetted with:
-Underhand (supinated) Tricep Cable Extensions


-Dips
Bodyweight (217 lbs)




On to cardio.
-Did a full hour of cardio on treadmill, I worked my speed up to 4.0 MPH and still couldn't get my heart rate over 120 BPM.
Afterwards I practiced posing. I need to get back to doing this regularly.
 
I went out last night and bought a big mirror for a room in our place that we set up for the posing. I got a vanity mirror as well to hang from the ceiling and tilt so I can see my back. I got this idea from a previous posing coach and really liked it. I was all set to go and then realized the mirror didn't come with anything to hang it with so I went out today and bought some wall anchors and screws.


I couldn't sleep very well last night so I finally got up early and just went to the gym. There was only like two people there which was nice. I was tired from lack of sleep so I did the lazy man method and used an exercise bike for an hour. After that, I actually felt better as my EC kicked in and I woke up so I jumped on the treadmill for another 35 minutes. Afterwards I had some leucine with some caff. free Focus XT and then we hit legs. Probably shouldn't have done an hour and half of cardio before, lol! Well my gym partner was tired too and didn't want to do anything too taxing and showed it by coming in flip flops. But we still got some work done.


-Calf Press


-Glute Kickbacks (shut up they work!)


Tri-set of:
-Laying Hamstring Curls
-Body Weight Squats
-Calf Raises


Tri-set of:
-Leg Extensions
-Tibialis Raises
-BW Squats


did 5 sets of all of that


Abs
-Laying Crunches
-Weighted Seated Crunches


Yeah kind of a lazy man workout today!
 
#cricketschirpping


[video=youtube;Bpzxf_flm8M]http://www.youtube.com/watch?v=Bpzxf_flm8M&feature=youtube_gdata_player[/video]
 
lukehayd said:
#cricketschirpping


[video=youtube;Bpzxf_flm8M]http://www.youtube.com/watch?v=Bpzxf_flm8M&feature=youtube_gdata_player[/video]
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want to hear some crazy sheit...listen to ummagumma
 
Ok I'm back from the Arnold Classic in Ohio. Ohio really sucks, what a crappy state. Snowed on us everyday there. My wife did well in her competition. Her class was the largest of any other with 47 competitors. She didn't place but then again she was barely on stage and they didn't allow the C or D classes to perform their routines because the classes were too big, uh, that's crap and sounds like their problem since we spent quite a bit of money on this. Regardless, she did well enough to pick up a sponsor and also did a photo shoot later.

The expo was good, super packed and surprised that a lot of big companies that were at the Olympia weren't here. Friday was good and we got to see Arnold as he passed through with his squad of security. Saturday the expo was horrible because it was so incredibly packed that we left around 11 AM and didn't come back. The Olympia expo is far better and the Arnold deals were disappointing with crappy hand-outs. Hey we all love free stuff! I think BB.com, ON, BSN, Gaspari, Muscle Pharm, and surprisingly EAS were the top contributors there, IMO. The mens' bodybuilding finals were really cool. Fred Smalls put on the absolute best posing routine. The Dymatize party was probably the best non-arnold based event we went to and I fell in love with Bavarian pretzels in Columbus. Parking fees were ridiculous and you still had to park blocks away and freeze and then go to another place for a different event and then pay for their parking too. Overall it was pretty fun but I rate the Olympia over this. I got lots of t-shirts, however we paid for several of them, and actually very few samples, but some look interesting.


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My wife on stage



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Baltimore Ravens RB Jamal Lewis, we'll have to forgive him for being a Raven though.




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Ph.D. and Natural Pro BB'er Layne Norton




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Me and my training partner IFBB Pro Andy Haman




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Having fun playing EAS's expo games




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My wife and WBFF Pro Joelle Murphy




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Flex, Nasser, Arnold, Ronnie, and Jay at the Men's BB'ing Finals
 
some great pics, kj....and your wife looks like a winner to me!!!!


thanks for sharing!!!!
 
thebigt said:
some great pics, kj....and your wife looks like a winner to me!!!!


thanks for sharing!!!!
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Thanks bud!

I haven't been TOO lazy! I did back today, legs yesterday, and chest the day before. I picked up some good Inzer gripper knee wraps and elbow sleeves.
 
jimbuick said:
When are you going pro?
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lol, I'll never make pro, my true aspirations lay in grad school. However, my wife is on her way to making pro and it's her ultimate goal. We got a tentative photo shoot set up for next week and did another one at the Arnold. I'll share some pics when they come in.
 
kingjameskjf said:
lol, I'll never make pro, my true aspirations lay in grad school. However, my wife is on her way to making pro and it's her ultimate goal. We got a tentative photo shoot set up for next week and did another one at the Arnold. I'll share some pics when they come in.
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I'm gonna be in the NFL.

Or a regular guy, whichever happens first.
 
I ran into Dusty Hanshaw at the Arnold Olympia. I got to train with him at the Gold's Gym on Flamingo in Las Vegas at the 2010 Olympia and was in one of his training videos. He interviewed my and my wife and had some fun in this video during the Arnold.



If you want to skip straight to the good part (me!) then go to 5:40.
 
this was my first year going to the Arnold. We only went sunday trying to avoid the crowd. Ultimate Fail. Seriously was ridicilouslly crowded. Pretty dissapointed honestly. The lines were sooo long and like you said crappy handouts. Oh well Next year im just gonna go saturday and sit and watch the compititions all day and not move from in front of the stage haha. Arnold walked through on sunday too. Soo much security! Good pics thanks for sharing.
 
Danb2285 said:
this was my first year going to the Arnold. We only went sunday trying to avoid the crowd. Ultimate Fail. Seriously was ridicilouslly crowded. Pretty dissapointed honestly. The lines were sooo long and like you said crappy handouts. Oh well Next year im just gonna go saturday and sit and watch the compititions all day and not move from in front of the stage haha. Arnold walked through on sunday too. Soo much security! Good pics thanks for sharing.
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That's about how I felt. It was fun but not worth the whole ordeal if my wife wasn't competing.
 
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