A Journey into Bodybuilding

[Gym God]

Bob, on a side note... depending on how my body is feeling. 2 weeks out from when Julie steps on stage, I'm may experiment with Keto. I'm just curious to see what I can do. My body fat is still low... but just curious. This... if I do it will commence in about 4 weeks.

[The Solution]

McDonalds.. that is not food, thats processed garbage! lol if your getting ice cream spend the extra cash and get the good stuff from the store (ben n jerrys, 2nd Street Creamery) but then again you are limited in Canada on selection of foods compared to the US. You need to come visit for the real stuff

Im not a big fan of keto to be honest.. a lot of conflicting stuff out there on it and showing how its not as benefical as keeping carbs in, but there is a law of diminishing returns when getting contest lean and how many kcals the individual can utilize (because carbs do play a major role regarding your training/cardio) depending on how you set it up.

To each their own and what works for them! its just a matter of knowing your body and how it works, you seem to work very well when you get damn low on kcals to get shredded that way. Rock it out. We are ALWAYS learning, so it may be beneficial to see how it suits you. Take mental notes and adjust as needed.

[Gym God]

McDonalds.. that is not food, thats processed garbage! lol if your getting ice cream spend the extra cash and get the good stuff from the store (ben n jerrys, 2nd Street Creamery) but then again you are limited in Canada on selection of foods compared to the US. You need to come visit for the real stuff

Im not a big fan of keto to be honest.. a lot of conflicting stuff out there on it and showing how its not as benefical as keeping carbs in, but there is a law of diminishing returns when getting contest lean and how many kcals the individual can utilize (because carbs do play a major role regarding your training/cardio) depending on how you set it up.

To each their own and what works for them! its just a matter of knowing your body and how it works, you seem to work very well when you get damn low on kcals to get shredded that way. Rock it out. We are ALWAYS learning, so it may be beneficial to see how it suits you. Take mental notes and adjust as needed.

We have all those ice creams as well, but I just wanted a McFlurry.

It will definitely be interesting to try it. Don't know unless I try it for myself. So true though, we're always learning and whether 2 weeks does anything positive or negative for me, I take it as a learning experience. Quite possibly the biggest loss in such a short period of time, will be the water. I'll keep my notes here too, so we can dissect it.

[Gym God]

Tuesday, April 23rd
AM Weight: 194LBs
Shoulders / Traps
(All working sets to failure)

Hammer Strength Iso-Lateral Shoulder Press (5 sets) (8-10 reps)
115 ea side x 10
115 ea side x 10
115 ea side x 8
115 ea side x 6
100 ea side x 12 (got caught talking so too much rest)

Bent DB Laterals (4 sets) (10-12 reps)
40 x 12
40 x 12
40 x 12
40 x 10

Machine Side Laterals (4 sets) (10-12 sets)
75 x 15
85 x 12
95 x 12
95 x 12

Over Head Cable Rear Delts (3 sets) (12-15 reps)
45 x 15
45 x 15
45 x 20

Front Alternate Raises (4 sets) (10-12 reps)
30 x 15
35 x 12
35 x 10
35 x 12

Iso-Lateral Shoulder Shrugs (4 sets) (10-12 reps)
135 ea side x 13
180 ea side x 12
190 ea side x 12
190 ea side x 12

Abs (that were to have been done last night)
Hanging Abdominal Raise (3 sets x 30)
Crunch's on Core Ball (3 sets x 30)

[Granite-Dawg]

much respect for you brotha..Great work..always enjoy reading your stuff

[Gym God]

much respect for you brotha..Great work..always enjoy reading your stuff

Thank you, I appreciate you stopping by.

[Gym God]

Wednesday, April 24th
AM Weight: 193.5LBs (-0.5LBs)
AM: 20 minutes HIIT w 20 minutes stretching
PM: Hamstrings / Abductors / Adductors

Lying Hamstring Curls (2 sets) (20 reps)
70LBs
70LBs
SS with...
Box Jumps (2 sets) (20 reps)

Single Leg Lying Hamstring Curls (2 sets) (20 reps)
30LBs
30LBs
SS with...
Box Jumps (2 sets) (20 reps)

Walking Lunges (50 yards) (3 sets)
25LBs plate held overhead
25LBs
25LBs
SS with....
Standing Single Leg Curls (3 sets) (20 reps)
30LBs
30LBs
30LBs

DB Straight Leg Deadlifts (4 sets) (20 reps)
50LBs DBs
5OLBs DBs
50LBs DBs
50LBs DBs
SS with...
Single Leg Glute Kick Backs (4 sets) (20 reps)
70LBs ea leg
90LBs ea leg
110LBs ea leg
130LBs ea leg

Abductor Machine (4 sets) (20 reps) *Lean Forward*
90LBs
95LBs
100LBs
110LBs

Adductor Machine (4sets) (20 reps) *Lean Forward*
100LBs
100LBs
100LBs
100LBs

[The Solution]

You going to cut back on the cardio?

[Gym God]

You going to cut back on the cardio?

I have already and I'll cut back even more once Julie is done. At this time, she needs my support during her prep and I'm more than happy to wake up every friggen morning to do this. LOL!

[Gym God]

Thursday, April 25th
AM Weight: 193LBs (-0.5LBs)
AM: 20 minutes HIIT w 20 minutes stretching
PM: Back / Abs

Wide Grip Pull Downs (4 sets) (12-15 reps)
135LBs
165LBs x 12
165LBs
165LBs x 12
SS with...
Low Cable Rows w Reverse Grip Straight Bar (4 sets) (12-15 reps)
120LBs
120LBs
125LBs
135LBs

One Arm DB Row on Incline (3 sets) (15 reps)
65LBs
65LBs
65LBs

One Arm Smith Machine Rows (2 sets) (15 reps)
25LBs
25LBs

Seated Wide Grip Straight Bar (2 sets) (20 reps)
140LBs
140LBe

Seated One Arm Cable Row (2 sets) (15 reps)
85LBs
100LBs

Assisted Chin-ups (3 sets) (12-15 reps)
120LBs
90LBs
90LBs

Seated Cable Pull Downs w Close Grip (3 sets) (15 reps)
150LBs
150LBs
150LBs

Hyperextensions (3 sets) (25 reps)
35LBs first 10
35LBs first 10
35LBs first 10

Roman Chair Leg Raise - Legs Straight (3 sets) (30 reps)

Russian Twists (2 sets) (30 reps)

Hanging Leg Raise (2 sets) (30 reps)

[Extreme One]

What will you be doing different to make the transition from physique to bodybuilding both diet wise and training? What do you need to improve on in your eyes? Do you have a weight class in mind? Thanks!

[Gym God]

What will you be doing different to make the transition from physique to bodybuilding both diet wise and training? What do you need to improve on in your eyes? Do you have a weight class in mind? Thanks!

Good question.

First and foremost, I will be bumping up my calories over time (more towards mid-year). I'm still just waiting for my body to adjust back to normal and actually, I'm down another 1.5LBs this morning over the noted above from yesterday. Even though, I packed an additional 700 calories last night after my post-workout meal - EatMore and a Peanut Butter OH Henry bar. Definitely not proud of this (I'm not a sweet tooth person), but ever since my Fat Load 2 days out from the show and all the sugars I had last week, I'm getting these cravings. Pretty bad when I have to go for a drive to get a fix. Feel like a friggen alcoholic. With this said though, losing an additional 1.5LBs after eating this gives a bit of an idea on where I stand for caloric intake. I will be needing to eat a lot to put on size! ... but my calories will be of quality when I bump this up.

Body parts I will bringing attention to, Legs (calves included here) and Chest.

I would like to be in the Light Heavy, and my Trainer would like to see me in there but at the end of the day, conditioning will be the most important to me. I'll bust my ass for that class but if I fall short, no seat off my back so long that I'm well conditioned. I'll be 41 next year... I can only pack on so much quality and then I'm screwed. LOL!

[Gym God]

What will you be doing different to make the transition from physique to bodybuilding both diet wise and training? What do you need to improve on in your eyes? Do you have a weight class in mind? Thanks!

On another note, although I won't be competing until next year, I take my first posing class next Friday.

[Extreme One]

Thanks for the detailed answer! Looking forward to following along and learning. You know your stuff! Regarding being 41.....Age is but a number my friend. I will be 39 in a couple of months and like to think that I am still improving. Unlike other sports (is bodybuilding even a sport? lol) getting older can be a good thing. There is something to be said for muscle maturity.

[Gym God]

Thanks for the detailed answer! Looking forward to following along and learning. You know your stuff! Regarding being 41.....Age is but a number my friend. I will be 39 in a couple of months and like to think that I am still improving. Unlike other sports (is bodybuilding even a sport? lol) getting older can be a good thing. There is something to be said for muscle maturity.

So very true and as for ..."is bodybuilding even a sport?" Usually I'll only argue in person with this one but 100% honest answer on this.... I consider it more an art, than a sport.