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01-14-2010, 01:27 PM #1
Capt's Quest to the 2010 Ohio Natural's!
OK I figured I would make a journal over here since I will not get the feel good B.S. like you get on that other site. I know everyone here will give me a stright up answer on progression and goals.
After a lot of prodding from other people I made the decision about a year ago to throw my hat into competing.
This is the next chapter to compete in the October 2010 NPC naturals in Lakewood Ohio. I started my cut diet as of the 26th of December and the goal is to get to around 8-9 percent BF by May or June. Then maintain till I start my contest prep in Early July.
For the first 2-3 weeks I will be doing no cardio while I dial in my calories. After I figure out exactly what I need to be taking in, then I will be doing HIIT 2-3 times a week. Stayfit has given me a diet that I am currently on and will follow that and adjusting as the weight comes off.
Training will pretty much stay the same, but I will be adding another day for abs and hamstrings. It just makes it easier this way so I am not in the gym 2 hours on 1 night.
Split will be:
Session 1 - Chest/Tri''s
Session 2 - Quads/Calves
Session 3 - Back/Bi's
Session 4 - Hams/Abs
Session 5 - Delts/Traps/Calves
As of Saturday I weighed 205. The over all goal is not a specific weight but a look. So I can't say what I think I will come in as.
Only physical limitation that I have right now is a bulging disk in my T12-L1 and degenerative disk disease, so Straight squatting is kinda out of the question, it just tears up my lower back.
Quads/Calves
Leg press
270 for 8
470 for 6
650 for 6
830 for 6
830 for 4
650 for 10
470 for 20
270 for 40
Smith machine front squats - Weight only
90 for 8
140 for 8
170 for 4 - Died on these
Leg Extensions - Both legs
250 for 8
270 for 8
290 for 8 - 5 second hold
Leg Extensions - 1 leg at a time
130 for 8
110 for 10
90 for 12
Standing Calf Raises
210 for 10
230 for 8
250 for 8
270 for 8
270 for 7
270 for 7
290 for 6
290 for 4 - Did 6 but only going to count 4 since ROM was off
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01-14-2010, 01:55 PM #2
Glad you decided to start a journal here! I look forward to following along. Best of luck with your competition this year.
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01-14-2010, 02:14 PM #3
Whew, I'm gonna be racking up the frequent flyer miles this year. Go Tom!!
Strong quad sesh! Front skwats looked brutal
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01-14-2010, 02:32 PM #4
Who the fuck let this pussy into a hardcore site like RX muscle?
Welcome Tom we need more hardcore guys the more the merrier, I will follow along and you know I will never bullshit you. If my memory serves me correctly I told you at one point your routine sucked ass and you came back with a vengeance
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01-14-2010, 02:42 PM #5
Glad to see you! I love following hard core workouts
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01-14-2010, 03:03 PM #6
Not going to just do it, why show up if you don't want to win?
Frickin quads were screaming!
Fuck you! LOL yea the first thing you ever told me...will never forget it.
It will get brutal at times! Tonight is back and tri's!
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01-14-2010, 03:13 PM #7
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01-14-2010, 03:18 PM #8
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01-14-2010, 03:21 PM #9
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01-14-2010, 03:22 PM #10
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01-14-2010, 03:53 PM #11
Sounds like a decent plan.
I would cut January. Then Bulk 6 weeks. Diet 6 weeks. Bulk 4-6 weeks. After that, start a continuous diet 22 weeks out from your show.
Take advantage of the time you have to grow.
I've seen success from this method; competing naturally in the NPC.
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01-14-2010, 03:59 PM #12
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01-14-2010, 04:06 PM #13
Swear gonna get you drunk in C-Bus and leaave you some where with no money or phone
I would like to get done to a respectable Body fat then maintain till 20 weeks out then slow cut perserving as much lean mass as I can.
So me telling you that 8% BF is the new in thing to do won't work?
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01-14-2010, 04:38 PM #14
I am of zero help ...but welcome
*Live every moment __Laugh every day__and Love Beyond Words *
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01-14-2010, 05:23 PM #15
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