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05-23-2012, 10:17 AM #1
"There is no off-season: Cobe's log"
Hey Guys,
I've been through a few of your threads (namley Provo and Data)and you guys are A- Shredded! B- Very supportive of one another. As such, I've decided to start a log for my run at my provincial championchips.
A little Background: I'm 23 years old and from New Brunswick, Canada. last year (2011) I competed in my Provinces Provincial Championships and placed 6th out of 9 competitors. It was a great experince as it was my first show, but at 208 pounds I was not in the kind of shape I needed to be in to be competitive. This year, I started preparing over 30 weeks out (march 26th) as it was neccesary considering i had ballooned upto 260 pounds (not pretty!) I'm currently sitting at 243 as of last saturday and i'm presently 25ish weeks away. My goal is to be the most conditioned version of myself that I have been to date. If I can acheive that then I could give two shits about placings
i'll post pics as I become more presentable, Current diet macros are: Monday to Friday: P-290/ C-130/ F-65g. Sat/Sun- P-290/C-200/F-65.
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05-23-2012, 10:24 AM #2
Here's my last couple of workouts, as well.
Back:
Neutral Grip Pullups
- 4 sets to failure (BW only)
Close Grip Pull down (using Cable crossover handles for deepeer contraction) pulled to just below chest.
- 100x 15
- 120x 10
- 130x 8
- 140x 7 (last rep using 5 sec negative)
DB Row (angled to hit lower lats)
100 x 15
125x 10 (x 3 sets)
Old School t-Bar (using 25p plates for deeper contraction)
- 4p x 15
-6p x 10
-8p x 9
BB Row (back parralel to floor)
-135 x 10
- 225x 10
-275x 8
-275 x 7
Chest supported T-Bar Row (wide grip, elows out designed to hit lower traps)
- 100x 10
- 150x 11/ 9/ 7
Rack dead (bar just below knee)
135x 6
225x 6
315 x 6
405x 4
30 mins eliptical (heart rate @ 130+)
Chest/ Shoulders
Incline BB Press
-135x8
-185x8
-225x8
-245x8
-275x8 (last 2 forced)
Decline BB Press
-135x8
-225x8
-275x7
Flat DB Press
-100 to failure x 3
Kneeling Side lateral (like seated SL, designed to take body swing out of it, but seated has always felt wierd to me)
25 x15
30x12
35x 9
35x7
Chest supported rear delt flyes (Overhand grip, on incline bench)
20x 15
25x 15
30x 11
EZ BAR Front Raises
55x 15
75x 12
95x 9
Standing Single Arm Side lateral raises
40 x 8
50x 6
30 mins cardio post workout heart rate above 130bpm
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05-23-2012, 10:25 AM #3
Legs from Last night:
Quad ext
- started at 50 and moved up 20 pds in sets of 20 until I couldn't get 20.
(Final Set- 110 x 18)
Seated Ham Curl
- started at 70 and moved up 20 pds in sets of 20 until I couldn't get 20.
(Final Set 130 for 14)
Squat
- 135x15
-225x 10
-275 x10
-315x 8
-365x6
-405x2
Leg Press
- Started at 4pps and moved up 2 pps until I couldn't get 15reps
(final set- 12pps x 13)
Hack Squat (2 sec pause at bottom of each rep)
-1pps x 12
-2pps x 10
-3pps x 8
Seated Ham curl (each rep with 3 sec negative)
-120 x 12
-120x 10
Laying Ham Curl
- 95 x 20
- 120 x 13
- 130 to failure then as many partials as i could get ( i think I got 11 full range and 7ish partials)
20 mins Cardio on stair stepper (heart rate over 130)
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05-23-2012, 10:51 AM #4
looking fwd to seeing some pisc so we can critique for ya. why the increase in cals on sat and sunday is that when you train weaker bodyparts?
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05-23-2012, 11:05 AM #5
Putting up some good numbers man. 260; must have been pretty strong at that weight I bet..
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05-23-2012, 11:09 AM #6
Thats exactly why. I also do a free meal (nothing crazy, just a little cheat) sat night. My back and my shoulders are my biggest weaknesses, according to judges. Really, my entire upper body relative to my legs needs work, but those areas in particular.
I'll get some pics up soon. I snapped some at 260 (you boys will LOVE those! haha) and i'll take some progress pics this weekend.
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05-23-2012, 11:13 AM #7
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05-23-2012, 11:27 AM #8
Attachment 121132Attachment 121133Attachment 121134
Flame away, gentleman!
uhhh...i swear i was "holding water" and the "lighting was bad".
But really, I was just fat. No excuses.
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05-23-2012, 05:42 PM #9
well atleast you were smart in starting early. i think how you respond over the next 6 weeks will dictate if youll be peeled or not come showday. just keep plugging and were all here for feedback brother
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05-23-2012, 07:48 PM #10
Attachment 121149Attachment 121150Attachment 121151
New pics after 8 weeks. down 17 pounds (243) Still disgusting, but a step in the right direction.
Here's todays Arm workout:
Tryed something a little different today than normal. Felt pretty good. Great pump, really felt all movments really well.
TRISET #1 (3 rounds, tried to get at least 10 reps on all exersizes, took 60 seconds between rounds)
-Incline db curl
-hammer curl
-ezbar preacher curl
TRISET #2 (3 rounds, tried to get at least 10 reps on all exersizes, took 60 seconds between rounds)
- VGrip pushdown
- Overhead Rope Extension
- Flat EZ bar skullcrusher
GIANT SET (2 rounds, tried to get at least 10 reps on all exersizes, took 60 seconds between rounds)
- Standing Alt DB Curl
- Overhead DB extension
- Standing ez bar curl
- Close grip bench
My twigs were toast after that. whole thing took me about 30 mins.
30 mins cardio on treadmil post workout (heart rate over 130)
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05-23-2012, 07:53 PM #11
My only real strengths as a bodybuilder are that i'm realistic about my physique and what my intentions are. I'm not chasing a pro card, I just want to continue to improve. All I can really control is how hard i train and how I eat. If i know that i've left nothing on the table (so to speak) then i'm (relativley) happy.
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05-23-2012, 08:50 PM #12
Good progress so far. Looks like you are gonna have some big tree trunks on ya when you're dieted down. When you were 208 were you just not big enough or had more weight to come off? Good thing is time is on your side to nail down your conditioning. Will be following along, good luck
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05-23-2012, 10:22 PM #13
Thanks man! Yeah, I'm pretty bottom heavy, haha. Good question. I'm 5'8 so I probably had enough muscle to stand with the other heavies even though they were all at least a good 3-4 inches taller than me. I was in OK condition, but to really "bring it" I should have probably been a lightheavy. Combined with the fact that i'm not exactly a great poser and my color wasn't tremendous that kept me out of the top 3. That whole prep was kind of a disaster from the get go... Live and learn, as they say
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05-24-2012, 07:30 AM #14
Glad to have you on the boards Cobe. You wont find a much better group of guys when it comes to support and pratical bodybuilding information. I am along for the ride
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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05-24-2012, 07:54 AM #15
okay since you say posing was an issue ill try to help you with that side chest shot. I used to never hit it quite right myself until Jason just repeated himself over and over until it finally clicked. first off you need to bring that front wrist down more and tuck it in. More importantly put that front toe into the ball of the back foot and turn the toe inward so that your hammy and glute is facing the judges. spike the calf hard and get that connection where your both flexing the calf and squeezing the glute muscle and just let the hammy hang along for the ride. try these suggestions next time u post the pics and well see if we acn further it along some more.
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