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11-22-2012, 03:00 PM #1
2013 Debut into Men's Physique Competition
Hello one and all! I am moving my training journal over here given I am now and have been for 2 weeks, prepping for my very first physique contest coming up in Jan 2012. The show poster is posted here. POSTER.jpg
If you follow this link you can see my most recent pics and stats as well.
My current training is wrapping up on a 4 week periodized arms priority program and next week will start a 4 week legs periodized priority program. I will post weekly stats and pictures as well as daily workouts.
Please chime in as you see helpful to my progress to my first contest in the NPC Men's Physique division!
11-23-2012, 03:16 AM #2
Not much for Turkey day today as I am holding out for Saturday to really do much with family in Seattle when some distant relatives have their 2 sons home from graduate school. So today was pretty mild really. Roommate and I both did our thing around here since our girls both went back home and our families all well out of state.
Today's workout went down like this...
close grip smith bench press
bent bb row superset with close grip band push up
ez bar curls with back against wall superset with overheas cable tricep ext.
db hammer curls
1x50 (rest pauses)
quick circuit of abs at the end for good measure.....
also did 30 minutes cardio this morning on the treadmill for some hill walking.
turkey day meal was basics, white meat turkey, homemade stuffing, cranberry sauce, big garden salad, wheat dinner rolls. had that before the lift and then this after.....
hot steel cut chocolate oats on the bottom, chilled bostom cream pie yogurt mixed with vanilla whey on top, pretzels on top of that and then a glop of pumpkin (which really did not mesh with this in hindsight....)
Happy Turkey Day to you all! Be thankful for what you have and those who have around you!
Last edited by Joshua H; 11-23-2012 at 03:17 AM.
11-23-2012, 06:57 PM #3
Training looks solid. Good luck with the IronMan Naturally contest. That really appears to be a solid show. Tough dieting through Christmas and New Years, but come Dec. 1st you have got to tighten up and get it done! Happy Thanksgiving!
11-25-2012, 04:44 PM #4
Final workout of the 4 week arms priority mesocycle today! Here she be folks!
All sets below preceded by 1 set of 15 at lighter weight as a warm up
bw chin ups: 2x15
close grip smith bench press // seated bilateral high cable curls 2x15
db zottman curls // cable skull crushers: 2x15
reverse cable ez bar curl: 1x50 rest paused for reps
hanging leg raise // kneeling cable crunch: 1x30
Also did 40 minutes fasted cardio this morning via treadmill incline walking.
Still putting the last touches on my next mesocycle for the weeks to come. Just 8 weeks out from Jan 19th Physique contest in LA as of today! Pics and stats to come later on today yet.
11-25-2012, 11:45 PM #5
This mornings check in had me at 191.4lbs and 10.2% bodyfat. Pictures from this morning are below.
3 weeks down, 8 to go....
11-26-2012, 12:00 AM #6
11-27-2012, 02:18 AM #7
11-27-2012, 02:23 AM #8
New training block started today and I was drooling to get at it with some legs to kick off the week today! Here she be folks!
Dynamic Warm Up and Movement Prep, 10 minutes.....
275x5 - 4 sets
bb rdl: (with 3, 25lb plates per side for greater ROM)
single leg horizontal leg press:
3x12 each leg with 45 sec break between every leg non stop
seated calf press:
standing bw calf press:
unilateral leg extensions // unilateral standing leg curl
Foam roll, pnf stretch, done! Drove my ass home and slammed my homemade pumpkin-protein pretzel-apple-bake bars. Delish!
11-28-2012, 01:43 AM #9
Chest and Back Day! Here we go......
smith 30 degree incline bench press (2 min rests between sets)
8 reps (3 sets)
finisher of bw push ups to failure
inverted bw rows, overhand grip
decline db bench press
seated neutral cable rows with 1 sec iso hold at the back
giant set of incline db fly, cable cross over, pec deck: 2 rounds of 15 reps each
giant set of rope cable face pulls, rear delt mid fly, neutral grip pull down, 2 rounds of 15 each
kneeling rope cable crunch
2x15 with iso hold at floor with elbows
decline reverse crunch
2x15 with iso hold at the top
In and out in 90 minutes with a crazy good pump going!
Just bought 60 servings worth of BSN AminoX and NO-Xplode for $85 bucks using a discount code I grabbed for Military only folks.....a total score as I was out of both supplements (bcaa and pre workout) for a week now and missing it!
11-29-2012, 02:45 PM #10
Yesterday's workout completed what will make for a 6 days a week lifting cycle which will go as follows from this point on.
Day 1 legs
Day 2 chest/back
Day 3 shoulders/arms
Abs gets tagged in at the end of all workout days. I will take a day off (100% off) after the 3 days. I get 2-3 hours of cardio a day M-F with my job as a Navy Fitness Specialist already so anything else would be overkill if not already from work demands alone.
Yesterday looked like this:
smith shoulder press: (did a set of 5 neutral grip chins between every set for antagonist overide)
8 reps, 3 sets
12 reps back at starting set weight
seated machine shoulder press
15, 12, 10, 8 adding 10lbs each set and keeping 60 sec rest periods
meadows 6 way lateral raises
machine seated laterals
10, 4, 4, 4 triple drop set
supinated db curls // assisted tricep close grip pad press downs
machine preachers // machine tricep extensions
rope cable tricep extensions // rope attachment cable curls
In and out in 90 once more and a killer pump to go along with it! Got the day off today from the gym, time to relax, recover and grow!
11-29-2012, 11:58 PM #11
Looks great. Lots of volume and hitting body parts from multiple angles. Keep your diet tight and keep your cardio going. Lean and Mean. Practice your Mandatory/model poses and find one that clicks and you are comfortable with and makes you look your best. Good height for MP too. Separates you from us average 5'10" and below guys.
11-30-2012, 02:14 AM #12
Not doing any voluntary cardio for now with a 3 day on 1 off split and my work demands. If fat loss stalls Ill add some in slowly and surely. For now, diet will control most the changes I hope to see.
12-01-2012, 02:48 AM #13
Back at it for legs today!
Here we go folks.....
295x10(back off set)
4x12 at bw only
single leg horizontal press
3x12 per leg
seated calf press
2x8 (heavy slow reps with good stretch)
standing smith calf press
2x12 (heavy slow reps with good stretch)
standing db shurgs with 90's
3x15 with 1 sec iso hold at top
unilateral leg extensions // standing leg curls
2x15 per leg for each
PNF band stretch, foam roll, done!
12-02-2012, 05:16 PM #14
Want to get Saturdays workout posted before it slips my mind. Stats and pictures also taken yesterday so take a look folks.
192.4lbs, 10.4% (via BIA fasted right after waking as always)
Small change folks......Jan 19th will not be my show date, Feb 9th will be. Work has got me slated for a training I and only I can/need to attend the weekend of Jan 18th up here in Seattle. The new contest is just outside LA as well however and just 3 weeks later then planned. More time is better then less time so no worries, full steam ahead either way!
flyer for show.jpg
Chest/Back Day Saturday
biangular flat chest press // seated row machine, wide grip
5x15,12,10,10,10 (drop set of 20 for a 6th set of each)
decline db press // wide lat pull downs
4x8 & 10 respectively
rope cable face pull // pec deck fly
inverted high pull row (30 degree angle to the bar) // bent cable cross over
swiss ball cable rope pulls overs (focus on stretch and iso hold at both start/end points)
Also did 40 minutes cardio yesterday morning since I woke up early and wide awake......why waste the time and not be productive right?
Arms workout coming tonight yet!
12-03-2012, 01:29 AM #15
Arms session (also did another 40 minutes LISS this morning right away after getting up).
6 hours later.....time to kill the guns!
hammer shoulder press // 5 rep sets of controlled palms in chin ups
15 reps @ 50 per side
12 reps @ 60 per side- 3 sets
6 reps @ 75 per side- 2 sets
15 reps @ 50 per side
John Meadows 6 way DB raises
3x10 w/ 10's
1x15 reps of each via triset: side cable lateral, rear cable fly, front bilateral cable raise
db bilateral curls // seated tricep press down
hammer bicep preacher machine // assisted chin-dip machine (tricep pad press down)
rope cable hammer curls // rope cable tricep extensions
Thats a wrap!