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05-01-2012, 09:20 PM #1
The Road To 2013 NPC Jr. Nationals
This past weekend I qualified for national level shows by winning the Middleweight Novice and Middleweight Open classes at the 2012 NPC Kentucky Derby show. The whole experience was amazing and I'm even hungrier now to improve and see just how far I can take this. It has always been a dream of mine to compete at the Jr. Nationals, and now I have been given the opportunity to prepare for the show.
I'll be working with Jason Theobald, since he's basically transformed me over the last 4-5 years we've been working together. I went from a skinny-fat 128 pounds to where I am today.
Post-show I enjoyed some food like most do, but cut the shit after 24 hours. I had bagels and lox, an egg white omelette, 2 large DQ Blizzard shakes, a box of Chips Ahoy cookies, and sushi. Definitely gained water but I've kept cardio in and I actually hit the gym for some light arm training today (only 2 days post-show) so I know the water will come off. I'm back on plan and following a diet that I was using at about 2 weeks out. The macros are 275P/260C/40F. And yes, I was very lucky that I take well to carbs and I was also ready very early so we were able to ramp me up and I was eating those macros at about 2 weeks out.
Cardio will be kept at 60 minutes of AM LI (low intensity) for now, and all I do is walk 3.5 MPH on the treadmill with the incline set to 5. I watch the news and gather my thoughts for the day. It's more so of a relaxation activity than a workout.
Focus this offseason will be to bring up my arms, shoulders, and hamstrings. Jason and I believe that if I can improve those parts, I stand a good chance against the big boys on the national stage.
Right now I don't know what weight class I'd compete in, we're just going to put on as much lean, quality weight as I can from now until I'll need to begin dieting. I have a little less than a full year, which is a decent period of time. I had 220-230 LBS as rough numbers in my head as to where I want to be by the end of my bulk, but if it's not lean it's not worth doing. We aren't chasing numbers. If I end up only at 200, so be it. But I have a feeling 220 will be achievable since I tend to stay very lean in the offseason (sub-12%). I'm pretty smart about what I put into my body and I have a love affair with the treadmill. After my first show back in 2010 I went from my Lightweight AM weigh-in of 148 LBS to 195 LBS morning weight in about 4 months' time.
I think I've covered it all. I'll try and keep this log as up to date as possible (I work a finance job, so I'm in front of a computer all day) but I won't pressure myself to write every damn thing down if it's too much of a chore. I keep most things in my head anyway. If I happen to leave something out or if anyone has questions at any time, just ask.
Here are a few current pictures of me - first two are from today with some of that water weight on me from eating junk. I also posted a few contest pics of me winning the Novice and the Open, and placing 2nd in the Novice Overall. Last set of pics are just prep progress pics taken at home so you guys can see me in normal, non-stage lighting.
Last edited by FeelsGoodMan; 05-01-2012 at 09:22 PM.
05-02-2012, 07:51 AM #2
congrats on your recent win will be following along here. excellent quad sweeep brother. wanna share a typical leg routine for us?
05-02-2012, 11:01 AM #3
A typical leg workout for me lasts about 2 hours and I always do it on the weekend days where I'm not pressed for time and have more energy. I start my workout off with what I call an "anchor lift" - either Back Squats or Conventional Deadlifts. I go through periods where I only squat as my anchor lift and periods where I do deadlifts only and not squat at all. I never put back squats and deadlifts in the same workout. I will however, front squat after doing deadlifts. After the anchor lift, I perform 2 "total leg" exercises before I begin alternating exercises between hams and quads and hit calves at the end. The reps get progressively higher too. Here's an example:
Deadlift (Anchor Lift): 500 LBS x 5 sets of 5 reps
Hack Squat (Total Leg): 405 LBS x 4 sets of 10 reps
Leg Press (Total Leg): 600-800 LBS x 4 sets of 12 reps
Now, I begin alternating quads and hams. This next portion of my leg workout is more for pump, hold, and squeeze. Really get those leg veins to pop and get the blood volume in there.
Leg Extension: 120 LBS x 4 sets of 15 reps
Lying Leg Curl: 120 LBS x 4 sets of 15 reps
Dumbbell Split Squats: 50 LB DUMBBELLS IN EACH HAND x 2 sets of 20 reps
Standing One-Leg Curl: 30 LBS x 2 sets of 20 reps
Standing Calf Raise: 200 LBS x 4 sets of 10 reps
Seated Calf Raise: 90 LBS x 4 sets of 20 reps
15-30 min. of LI cardio (to loosen up) followed by stretching/foam rolling. Done. Toasted.
05-02-2012, 11:57 AM #4
I remember you man from when you first started working with Jason....amazing progress brother!! You look great
05-02-2012, 10:58 PM #5
- 183 LBS AM weight
I did 60 minutes of AM LI cardio today and trained chest/triceps at night. Diet was on point.
For my workout, I did:
Incline Bench: 5 sets of 5
Flat DB Bench: 4 sets of 10
DB Fly: 4 sets of 12
Pec Deck Fly: 4 sets of 12
Machine Dips: 3 sets of 10
Overhead Rope Extensions: 3 sets of 10
Rope Extensions: 3 sets of 12
Tate Presses: 3 sets of 12
It was a solid workout and the pumps were skin-splittingly insane. I got several double takes and looks in the gym from people who probably saw me last when I was depleted days away from my show. A few people who went to the show came up to me to give congrats, that made me feel good and it was very nice of them.
I plan to train back/biceps tomorrow.
05-03-2012, 09:22 AM #6
05-03-2012, 01:44 PM #7
Jason bumped carbs up by 40g today. Here are my new macros: 275P/300C/40F.
Last edited by FeelsGoodMan; 05-03-2012 at 01:44 PM.
05-03-2012, 06:41 PM #8
Your cals will be through the roof in no time!!Strength and Nutrition/Contest Prep Coach
-serious inquiries only firstname.lastname@example.org
05-03-2012, 08:07 PM #9
- 181 LBS AM Weight ...looks like the water is almost all off. I weighed in the high 170's a week out, so 181 is pretty close. I have a feeling that even with the macro bump I'll be 178-179 by Sunday.
Did my usual 60 minutes of AM LI, hit my diet perfectly.
Trained Back/Biceps tonight:
50 pull ups
DB Row: 4 sets of 12 reps
Close Grip Pull Downs: 4 sets of 12 reps
Machine Row: 4 sets of 12 reps
DB Curls: 3 sets of 6-8 reps
EZ Bar Curls: 3 sets of 10 reps
Overhead Cable Curls: 3 sets of 15 reps
I'm going to make it a point to start each back workout with 50 pull ups to widen my back. I will add weight to these when they become too easy. Today, I was able to complete 50 in 4 sets.
05-03-2012, 08:09 PM #10
05-03-2012, 08:22 PM #11
In for the ride!Cellucor Representative
Team Inov8 Elite Performance
2013 & 2014 RX Member of the Year / 2014 RX Muscle September Member of the Month
05-03-2012, 08:29 PM #12
I know a lot have mentioned you have come a long way since you started with Jason. How long have you been working with Jason and any old pics to throw up for comparisons?
05-03-2012, 09:50 PM #13
05-03-2012, 10:14 PM #14
I wouldn't say you were a "skinny fat kid". You were decent shape and still better then the majority of the general public. I agree with everyone though, you have definitely made some huge strides since 2008! Keep killing it!
05-03-2012, 10:18 PM #15
Maybe I'm just a very harsh self-critic. I'm never happy with myself. It keeps me working and pushing I guess. It can be a double-edged sword though at times.