TheCoderBro Training Log

[thecoderbro]

great leg day, pics of ur legs please, if u don't mind and i thx u very much

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[thecoderbro]

18 Days Out:


To defeat the lingering feeling of knowing that I have to do cardio after I lift, what I did today was simple... I did my cardio earlier in the day (during my lunch break at work)... and at night I did a solid/intense shoulder/bicep workout.

I also did some meal prep and have my diet at at place where I'm hitting my macros, while not wanting to shoot myself. I'll eat 8oz of Ground Turkey Meat + Green Beans twice a day, 3 whole eggs and a cup of egg whites + a cup of fruit twice a day, and then I'll mix "Protein Ice Cream" with 2 scoops of whey protein and a cup of strawberrys (mixed with almond milk)... Since the food is calorie dense, I'm eating until I'm full, while still bringing out the definition.

Today's workout went like this:

Smith Machine Military Press (4x)
Smith Machine Shrugs (4x)
Rear Lateral Machine Raises (4x)
Side DB Raises (4x)
Front Cable Raises (3x)
Side Cable Raises (3x)

Cable Curls (3x)
Single Arm Rope Cable Curls (3x)

[CHILDOFGOD]

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they look good so far

[CHILDOFGOD]

18 Days Out:


To defeat the lingering feeling of knowing that I have to do cardio after I lift, what I did today was simple... I did my cardio earlier in the day (during my lunch break at work)... and at night I did a solid/intense shoulder/bicep workout.

I also did some meal prep and have my diet at at place where I'm hitting my macros, while not wanting to shoot myself. I'll eat 8oz of Ground Turkey Meat + Green Beans twice a day, 3 whole eggs and a cup of egg whites + a cup of fruit twice a day, and then I'll mix "Protein Ice Cream" with 2 scoops of whey protein and a cup of strawberrys (mixed with almond milk)... Since the food is calorie dense, I'm eating until I'm full, while still bringing out the definition.

Today's workout went like this:

Smith Machine Military Press (4x)
Smith Machine Shrugs (4x)
Rear Lateral Machine Raises (4x)
Side DB Raises (4x)
Front Cable Raises (3x)
Side Cable Raises (3x)

Cable Curls (3x)
Single Arm Rope Cable Curls (3x)

, go boy

[thecoderbro]

, go boy

Thank you so much!

[Sunnyday]

You’re looking to be on a good glide path that you won’t have to do any stupid drastic stuff at the end. Props for getting your homework done! Time to get ready to land the plane!

If history repeats itself, your OCB show promoter should be sending out a competitor list about 10-14 days out. It doesn’t really matter, but it will give you an order of operations and the number of competitors. They might also give you your polygraph time if they’re even still doing that.

You can safely estimate 5-10 minutes per class. Most of the time the expediters are helpful with timing but beware that sometimes they’re not. So if you’re alone or with someone who isn’t experienced with OCB, try to get close enough to the stage or hallway door that you can hear the expediter. Prejudging goes FAST! If it’s run like my old shows, everyone will have some sort of 60-sec routine during finals. It makes for a LOOOOONNNNNG night btw, depending on number of competitors.

Are you getting sprayed at the show or are you doing your own tan, and do you have someone coming with you to help you out with oil?

[thecoderbro]

You’re looking to be on a good glide path that you won’t have to do any stupid drastic stuff at the end. Props for getting your homework done! Time to get ready to land the plane!

If history repeats itself, your OCB show promoter should be sending out a competitor list about 10-14 days out. It doesn’t really matter, but it will give you an order of operations and the number of competitors. They might also give you your polygraph time if they’re even still doing that.

You can safely estimate 5-10 minutes per class. Most of the time the expediters are helpful with timing but beware that sometimes they’re not. So if you’re alone or with someone who isn’t experienced with OCB, try to get close enough to the stage or hallway door that you can hear the expediter. Prejudging goes FAST! If it’s run like my old shows, everyone will have some sort of 60-sec routine during finals. It makes for a LOOOOONNNNNG night btw, depending on number of competitors.

Are you getting sprayed at the show or are you doing your own tan, and do you have someone coming with you to help you out with oil?

Thank you for the kind words, my coach did things in a very scientific way with me, I also feel like I've been taken care of during this whole ordeal... while still training my ass off

In terms of this show... There will be no general admission, but it will be live streamed, so hopefully I can share it with you folks here, so you can provide notes. Right now, there are 13 competitors total, so I doubt there will be more than 3 in my category.

I greatly appreciate all of the sound advice, I'm just getting my poses and routine down... and trying to prepare myself with everything.

I have a spray session 2 days before the show and one the day before the show... I'm the type of person that likes to hire people who handle those types of things for a living lol.

[thecoderbro]

16 Days Out:


I took one of those naps at 7pm that lasted until midnight lol, so I decided to get my ass to the gym and go train.

Today's theme was... I wanted to put up some weight, but I want to continue to be injury free. Once again, doing my cardio during the day, and lifting at night has definitely made me have another high quality lift. Below is the workout:

Smith Machine Bench (5x)
Smith Incline Bench (4x)
Hammer Strength Press (4x)
Incline Machine Press (3x)
Single Arm Cable Crossover (2x)

[CHILDOFGOD]

keep up the great work

[thecoderbro]

keep up the great work

Thank you so much!

[Sunnyday]

Thank you for the kind words, my coach did things in a very scientific way with me, I also feel like I've been taken care of during this whole ordeal... while still training my ass off

In terms of this show... There will be no general admission, but it will be live streamed, so hopefully I can share it with you folks here, so you can provide notes. Right now, there are 13 competitors total, so I doubt there will be more than 3 in my category.

I greatly appreciate all of the sound advice, I'm just getting my poses and routine down... and trying to prepare myself with everything.

I have a spray session 2 days before the show and one the day before the show... I'm the type of person that likes to hire people who handle those types of things for a living lol.

This is all great news! With only a few in your class, you’re totally right to just keep working on your poses. Your confidence in your poses and the expression on your face will say a Lot to the judges.

Definitely post up a livestream link On this thread if you can get it to us! We’ll all be pulling for you! And if there’s someone you trust to give us a play by play (because we know you’ll be too focused as you should be LOL), I can at least speak for myself and CHILDOFGOD that we eat that stuff up!

[thecoderbro]

This is all great news! With only a few in your class, you’re totally right to just keep working on your poses. Your confidence in your poses and the expression on your face will say a Lot to the judges.

Definitely post up a livestream link On this thread if you can get it to us! We’ll all be pulling for you! And if there’s someone you trust to give us a play by play (because we know you’ll be too focused as you should be LOL), I can at least speak for myself and CHILDOFGOD that we eat that stuff up!

So I found out today that there is one other person in my division, still going to train my ass off, and stay on point with the diet.

[Sunnyday]

So I found out today that there is one other person in my division, still going to train my ass off, and stay on point with the diet.

OHHH THAT’S NIIIIICE!! Hehehehehe

Means come show day, bring everything you’ve got, all gas no brakes, no excuses, leave it all out on that stage, and force the judges to give YOU the win!! Oh this is gonna be so fun for you!!

[thecoderbro]

OHHH THAT’S NIIIIICE!! Hehehehehe

Means come show day, bring everything you’ve got, all gas no brakes, no excuses, leave it all out on that stage, and force the judges to give YOU the win!! Oh this is gonna be so fun for you!!

I like the way you think , I've definitely been practicing my quarter turns, trying to look less robotic...

[thecoderbro]

15 Days Out:

Yesterday, I took a quick nap that turned into 8 hours, lol... but atleast I got my cardio in first. Today, I decided to get in a Heavy/Intense Back Workout, focusing primarily on lats (since I can TOTALLY look like Ronnie in the next 15 days, right ? ) After my workout, I got in some quarter turn practice.

Here was the complete workout that I got in:

Smith Machine Bent Over Rows (4x)
Pull-Ups (4x)
Lat Pulldown (4x)
Back Extensions (4x)
Rope Rows (4x)