Preparation for Junior Nationals 2010

**Scoobysnacks** · 07-20-2009, 02:22 PM

The dust has settled; I took my month to kind of get some things out of my system, and now its time to focus like never before. Time to set a date and goal and push for that all year. That date and goal is the 2010 Junior Nationals. Ill probably also hit a few warm up shows as I felt that was very beneficial last year when I did that before Juniors. Gets the bugs out.

I was asked repeatedly to journal my offseason/contest prep for next year, so here it is. I'll share my training routine right now, and maybe even some decent lifts when I get there, my diet and my supplement strategies. Along with pics of course.

Speaking of, I was just notified that I am now a part of Team Scivation and a sponsored athlete. I take this very seriously and will work hard to represent them well. As a diet coach at Natty I already recommended Scivation supplements and I take their products daily so it was a GREAT fit. I'll detail my supplement stack in another post.

My diet this year is going to be higher fat and lower carbs than last year. I made great improvements last year, but I felt I got a little chunky for my liking and I also feel my testosterone took a dive from not eating enough EFAS and healthy fats. This is my own fault, and like I said I made improvements I was proud of but Im always striving to make it better. I believe under this approach I can eat more calories which Im gonna need to get this new LBM, while staying leaner than last year.

My current morning weight is hovering around 170 lbs. My goal is to hit Juniors at 154 1/4 shredded. I have about 7 lbs of LBM I can add I believe and still make this weight at the weigh ins. So I'm once again shooting for a morning weight of 180 without adding anymore bodyfat from where I am at current, and maybe even drop some in the process.

Its all about quality gains this year.

I figure I have 7 mos left to gain lean and then I'll diet for 16 weeks into the show.

Ill write a post in a minute about my current training program. Then I'll post my current diet.

Ss

**Zetawill** · 07-20-2009, 02:49 PM

Good Luck bro! I hope I get to show up and see you up on stage bro.

**Scoobysnacks** · 07-20-2009, 03:09 PM

My current training routine is DC. Though Ill make it clear I simply studied up on it and read, Im not being guided by any DC'ers.

I train Monday/Weds/Friday, repeat.

The following muscle groups are trained together.

Group A (and my three exercises done on different days)
biceps: drag curls, hammer machine curls, straight barbell curl
forearms: rope hammer curls, dumbell hammer curls, behind the back barbell forearm curls
calves: leg press toes at the top, seated calves, angled calf machine
hamstrings: standing leg curls, SLDL, lying leg curls
quads: sumo leg press, squats, hack squats; widowmaker of 20 on whatever leg exercises I didnt do, may be hacks then leg press etc.

Group B
chest: hammer strength decline, smith machine incline, Nautilus Nitro as I can put the handles together and really squeeze the upper chest. I then do 20 reps of machine push press flyes (I think thats what they called them), in any event its using a flye machine with the pads and putting your hands low and pushing then flying together, the main thing is the nasty stretch and the slow 7 second descent into the stretch then exploding up. This blows the pecs up, something I need.
triceps: push downs, french press with one dumbell, smith machine close grip bench.
shoulders: upright rows, hang clean press, hammer strength seated shoulder machine
back width: lat pull downs, rack chins, hammer lat pullover
back thickness: rack deads, low pulley rows, bent over rows with barbell

I started out with Group A on Monday, then Group B on Wednesday and then group A again on friday. You rest over the weekend, then start with Group A the next Monday.

The main premise is you do one exercise for the part listed above, you do as many warmup sets as you need. You only log your one working set. Most rep ranges are set at around 11-20 rest paused, some are straight setted lower though for safety reasons like squats and bent over rows and deads. A typical progression may be 8 reps, then you rest 20 seconds, then maybe 3-5 reps, then rest 20 seconds, then perhaps 1-3 reps.

Each time you must beat your previous either in weight (and stay in the proper rep range) or the same weight with more reps.

If you dont beat it, you lose that exercise, and since you should have picked exercises you feel will benefit you the most, you dont want to lose an exercise.

Then there is the stretching component. I always stretched to a degree but this is to a whole new level. I mean its painful, really painful. You have to be smart, you cant just jump into it though, you have to build up. But, man at times it feels like things are ripping off the bone. Strive for 60 seconds, Im at about 30 seconds right now on all stretches. The quad stretch like a sissy squat in the cage is BRUTAL.

So far Im liking it. By Monday Im ready to rock, so thats a good thing.

From time to time Ill post some PRs or some lifts.

Ss

**Scoobysnacks** · 07-20-2009, 03:10 PM

Originally Posted by Zetawill

Good Luck bro! I hope I get to show up and see you up on stage bro.

Thanks zeta if you do introduce yourself, part of the fun is meeting new people at the shows. Met some great people at the Juniors this year, it was a really cool experience.

**hilly** · 07-20-2009, 05:34 PM

looking forward to following this pal, your dedication is something i really admire and something i am trying to copy myself.

**Big Dave Smith** · 07-20-2009, 05:44 PM

Damn, I keep forgetting to email you. I'll be sure to get you the info. I'm really sorry!

**MDur8** · 07-20-2009, 05:45 PM

Congrats on the sponsorship Scoobs! What are your macros looking like...and are you giong to be refeeding still?

**Scoobysnacks** · 07-20-2009, 05:45 PM

Originally Posted by Big Dave Smith

Damn, I keep forgetting to email you. I'll be sure to get you the info. I'm really sorry!

Thanks Dave, I didnt want to bug you, but yeah anything you can share will be a HUGE help.

How did the show go? You competed after the GNC correct? Whats the gameplan now?

**Scoobysnacks** · 07-20-2009, 05:46 PM

Originally Posted by hilly

looking forward to following this pal, your dedication is something i really admire and something i am trying to copy myself.

Thanks Hilly. Set a goal, a realistic goal, and dont let anything stop you. Even if its just a photo shoot on X date. You will be unmovable.

Ss

**Scoobysnacks** · 07-20-2009, 05:48 PM

Originally Posted by MDur8

Congrats on the sponsorship Scoobs! What are your macros looking like...and are you giong to be refeeding still?

Thanks MD. It will be something like this:

2800 cals to begin (im going for a 35/30/35 roughly)
320P
105C
125F

Only starches are going to be either pwo on training days and then morning on non training days.

Ill take a LARGE cheat meal Sat or Sunday as a refeed meal. I really like sushi for this followed by a huge bowl of ice cream and chocolate syrup.

Ill bump cals when my weight or strength stops increasing.

Have to remember my past month which I alluded to up top hasnt been structured. I take 1 month to not live by the food scale. I ate 6-8 meals daily just nothing was weighed out and it was all instinctual based on what my body wanted, so 2800 may be a deficit from where im at now. Ill have to make that assessment and up it if strength falls.

**Bekim Rizvani** · 07-20-2009, 08:22 PM

No rest for the wicked I wee

**UnfinishedBusiness** · 07-21-2009, 07:04 AM

Originally Posted by Scoobysnacks

The dust has settled; I took my month to kind of get some things out of my system, and now its time to focus like never before. Time to set a date and goal and push for that all year. That date and goal is the 2010 Junior Nationals. Ill probably also hit a few warm up shows as I felt that was very beneficial last year when I did that before Juniors. Gets the bugs out.

I was asked repeatedly to journal my offseason/contest prep for next year, so here it is. I'll share my training routine right now, and maybe even some decent lifts when I get there, my diet and my supplement strategies. Along with pics of course.

Speaking of, I was just notified that I am now a part of Team Scivation and a sponsored athlete. I take this very seriously and will work hard to represent them well. As a diet coach at Natty I already recommended Scivation supplements and I take their products daily so it was a GREAT fit. I'll detail my supplement stack in another post.

My diet this year is going to be higher fat and lower carbs than last year. I made great improvements last year, but I felt I got a little chunky for my liking and I also feel my testosterone took a dive from not eating enough EFAS and healthy fats. This is my own fault, and like I said I made improvements I was proud of but Im always striving to make it better. I believe under this approach I can eat more calories which Im gonna need to get this new LBM, while staying leaner than last year.

My current morning weight is hovering around 170 lbs. My goal is to hit Juniors at 154 1/4 shredded. I have about 7 lbs of LBM I can add I believe and still make this weight at the weigh ins. So I'm once again shooting for a morning weight of 180 without adding anymore bodyfat from where I am at current, and maybe even drop some in the process.

Its all about quality gains this year.

I figure I have 7 mos left to gain lean and then I'll diet for 16 weeks into the show.

Ill write a post in a minute about my current training program. Then I'll post my current diet.

Ss

Looking forward to following you JT!

I had been leaning towards the same direction as you for my next off-season, higher fat, moderate carbs and some variation of DC training.

I train by myself with no partner so full DC would be tough to do, but I love a lot of the principles of it.

Should be a great thread!

Good luck with everything!

**Scoobysnacks** · 07-21-2009, 10:50 AM

Originally Posted by Bekim Rizvani

No rest for the wicked I wee

You know it.

Originally Posted by UnfinishedBusiness

Looking forward to following you JT!

I had been leaning towards the same direction as you for my next off-season, higher fat, moderate carbs and some variation of DC training.

I train by myself with no partner so full DC would be tough to do, but I love a lot of the principles of it.

Should be a great thread!

Good luck with everything!

follow along and see how things work for me using this approach. This will be an ever evolving diet so we'll see where it takes me. Im not married to this approach as of now.

**Scoobysnacks** · 07-21-2009, 10:51 AM

All measurements for food are in grams.

Egg White 245
Egg Yolk 70
Scivation Sesamin 1
Liver tabs 4
Scivation Whey Protein 40
Almond Butter 30
Broccoli 100
Scivation Sesamin 1
Liver tabs 4

Tuna 130
Broccoli 100
Almond Butter 33
Scivation Essential FA 2
Livers 4

Ground Beef (93%) 195
Scivation Essential FA 2
Liver 4
pre workout
Scivation Whey Protein 40
Almond Butter 30
Liver 4

pwo
Scivation Whey Protein 36
Oats 65
Liver 4

Cottage Cheese (2%) 340
Almond Butter 23
Liver 4
Protein: 320
Carbs: 105
Fats: 125
Cals: @2800

On off days Ive moved the oats from pwo to Meal 1. All other meals unchanged. I will add more carbs as necessary or even up fats. Its doubtful Ill go much higher on protein, its already kind of high for my tastes, but wanted to try a bit higher consumption out this year since Im training DC right now and its recommended to take in 2 x bw. Not sure how crazy I am about that right now, but Im going to give it a go and see how it works for me.
Its about 40/20/40 or 35/30/35, in that range.
Ss

**Scoobysnacks** · 07-21-2009, 12:15 PM

Today was 30 mins of morning LISS. Walked the neighborhood, couldnt help but enjoy the cool morning, reminded me of fall. Diet will be spot on today as posted earlier.

Ill be outlining my supplements very soon.

Ss