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  1. #1
    RX MEMBER thecoderbro's Avatar
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    Default TheCoderBro Training Log

    39 DAYS OUT

    I'm 39 Days away from my first competition (Classic Physique/OCB Slayer) and I've been dieting seriously for the past 5 months. Despite Covid-19, I was still able to train relatively well (minus heavy leg days). For the past few weeks, the gyms have been open back up and I've been able to get my strength back and have been focused on moderately-heavy weight for 8-12 reps. My Current Split is 4 Days On/1 Day Off, here is my training:

    Day 1: Chest/Arms

    Bench Press (5 x 12, 10, 8, 6, 2)
    Hammer Strength Press ( 5 x 15, 12, 10, 8, 6)
    Incline DB Press (5 x 12, 10, 8, 6, 6)
    Incline Machine Press (6 x 15, 15, 12, 10, 8, 6)
    Machine Flies (4 x Failure)

    V-Bar Pushdown/DB Curls (3 Sets)
    Machine Tricep Extension / Preacher Curl Machine (3 Sets)
    DB Kickbacks / Hammer Curls (3 Sets)


    Day 2: Back/Abs

    Pull-ups (5 x Failure)
    Lat Pulldown (5x)
    One Arm Rows (5x)
    Seated Rows (5x)
    High Rows with Rope (4x)
    Back Extensions (5x)

    Twisted Stability Ball Crunch (3x)
    Rope Crunches (3x)
    Leg Raises (3x)
    Plate Twists (3x)


    Day 3: Shoulders/Arms

    DB Press (5x)
    Front Raise (3x)
    Side DB Raise (5x)
    Side Cable Raise (3x)
    Rear Lateral Machine (4x)
    Smith Machine Shrugs (4x)

    BB Curls (4x)
    Dips (4x)

    EZ Curls (4x)
    Undergrip Cable Pushdowns (4x)


    Day 4: Legs/Abs

    Front Squat Machine (5x)
    Leg Press (5x)
    Abduction Machine (5x)
    Adduction Machine (5x)
    Leg Curls (5x)
    Leg Extensions (8x)

    Leg Raises (3x)
    Side Bends (3x)
    Rope Crunches (3x)


    1594068671252b20dc23b-0872-4a3e-b6d1-ea82b789c22d.jpg

  2. #2
    RX MEMBER thecoderbro's Avatar
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    38 days out:

    My apologies for my first post being a bit on the bland side and providing no introduction as to who the hell I am, what my goals are, or why in the hell you should care. First off, I'm a software engineer from California, who six months ago found himself at 21% bodyfat (around the time I was thinking about training seriously and doing a Classic Physique Show).

    As of right now, I'm 31 (32 in October) and am still making meaningful gains naturally, I have no plans as of right now to utilize HRT (while I will likely use it in the future as I respect the science and acknowledge the heal benefits), I simply want to get as good as I can naturally, and train myself to get into proper habits (food, supplements, sleep, training, etc.).

    Last night, I fell asleep around 9pm and woke up at around midnight and couldn't go back to sleep, so I hit the gym for Back/Abs:

    Pull-ups (5x Failure)
    Lat-Pull (5x)
    One Arm Rows (5x) - New PR... 110lbs for 6 reps
    Seated Rows/Rope Rows (4 Supersets)
    TRX Band Rows (2x Failure)
    Back Extensions (4x - 20-25 reps)

    Leg Raises (4x)
    Side Bends (4x)

    For Back Exercises, I aim for a rep range of 6-12 reps, for ab exercises I go for 20-25 reps.

    With 38 Days out, on a Caloric Deficit, I know that I'm not going to develop Dorian Esque Lats in this time frame. So my goal for the time being is just to try and focus on Widening my physique and staying injury free.

  3. #3
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    Good luck

  4. #4
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by supbro! View Post
    Good luck
    Thanks, dude!

  5. #5
    RX MEMBER thecoderbro's Avatar
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    37 Days Out:

    I miss carbs I'm at this stage where I have enough energy to get through my daily work/life tasks, but once I hit a wall... I find myself needing a nap, that turns into 3-4 hours long lol.

    Today, was another day, where I woke up way too early, but I got in a great shoulder/arm workout:

    Standing Military Press (3x)
    Machine Press (7x)
    Side DB Raises (4x)
    Side Cable Raises (4x)
    Rear DB Lateral Raises (3x)
    BB Shrugs (2x)

    Overhand Cable Extensions (3x)
    Underhand Cable Extensions (3x)
    Vbar pushdown (3x)

    Heavy DB Curls (3x)
    Heavy Hammer Curls (3x)
    Hammer Grip Chins (3x)

    I'm gonna crash now... Will post tomorrow.

  6. #6
    OLYMPIAN CHILDOFGOD's Avatar
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    great job, and what division are u doin' in ur show
    MY LORD OF LORDS!!!

  7. #7
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job, and what division are u doin' in ur show
    I'm going to be doing the Novice and Open division for Classic Physique

  8. #8
    RX MEMBER thecoderbro's Avatar
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    36 Days Out:

    The greatest tip I heard on one of the RX Youtube Videos, was taking a nap in lieu of pre workouts (which I don't take), and despite being carb depleted, I'm able to do a full hard/heavy workout after a nap.

    Today was Legs/Abs and I managed to get in a good heavy workout and broke a PR on the front squat machine. Below is the workout:

    Front Squat Machine (5x... New PR 500lbs for 5 reps)
    Leg Press (3x)
    Leg Extensions (7x)
    Leg Curls (6x)
    Abduction Machine (3x)

    Leg Raises (3x)
    Side Bends (3x)


    Tomorrow would typically be a rest day for me, but since I don't feel the need for a full rest day, I'm likely going to do a moderately intense arm/ab day.

  9. #9
    OLYMPIAN CHILDOFGOD's Avatar
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    nice,
    MY LORD OF LORDS!!!

  10. #10
    OLYMPIAN Sunnyday's Avatar
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    Welcome to RX and congrats on prepping for your first show!

    I also never use preworkout, at least not commercial ones. Coffee and some l-carnitine is about it. I’ve used Granite’s intra (the carb free one) and that is really good. No extra caffeine, no jitters or crawling skin feeling, and nothing banned in it.

    Training looks solid! Looks like shoulders are a favorite body part to train. I get you on legs. Lockdown made heavy leg training impossible for those who didn’t have a well equipped home gym. Still, it looks like your leg strength is coming right back though (congrats on the PR, BTW).

    You have a lot of time to diet down and train so enjoy the ride!

    Are you working with a coach or just on your own?
    Last edited by Sunnyday; 07-11-2020 at 09:06 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #11
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Welcome to RX and congrats on prepping for your first show!

    I also never use preworkout, at least not commercial ones. Coffee and some l-carnitine is about it. I’ve used Granite’s intra (the carb free one) and that is really good. No extra caffeine, no jitters or crawling skin feeling, and nothing banned in it.

    Training looks solid! Looks like shoulders are a favorite body part to train. I get you on legs. Lockdown made heavy leg training impossible for those who didn’t have a well equipped home gym. Still, it looks like your leg strength is coming right back though (congrats on the PR, BTW).

    You have a lot of time to diet down and train so enjoy the ride!

    Are you working with a coach or just on your own?
    Right now, I am on a coffee kick, but it's the Foldgers Sissy Blend, caffeine hits me harder than the average person, so I really don't need much

    Thanks for taking a look at my training (I tossed you a follow on Instagram)

    Right now, I'm working with a coach, I've been working with him for the past 5 months and he's done a great job at getting me right. Even during Quarantine I managed to gain a pound of muscle and lose 12lbs of fat.

  12. #12
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by thecoderbro View Post
    Right now, I am on a coffee kick, but it's the Foldgers Sissy Blend, caffeine hits me harder than the average person, so I really don't need much

    Thanks for taking a look at my training (I tossed you a follow on Instagram)

    Right now, I'm working with a coach, I've been working with him for the past 5 months and he's done a great job at getting me right. Even during Quarantine I managed to gain a pound of muscle and lose 12lbs of fat.
    I saw that! Great to have another follower along for the ride!

    Very cool you have a coach helping you from that far out. Sounds like you’re in good hands.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #13
    RX MEMBER thecoderbro's Avatar
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    35 Days Out

    First off, I think that this is an awesome platform to share my training journal... This reminds me of when I was 13 years old, religiously looking at sites like Bodybuilding.com, trying to figure everything out. Nearly 20 years later, I'm still trying to figure everything out, but am glad to share the journey with people.

    Tonight after training Chest, there was an area of the gym that was deserted, so I decided to take off my shirt and practice the mandatory poses for Classic Physique. I don't know if it was the lighting, the fact that I got an amazing pump, or simply the carb depletion playing tricks on me... but this was the first time that I looked in the mirror and thought to myself, "Holy shit, I might actually win this thing."

    Tonight's workout:

    Flat DB Bench (3x) (New PR, 8 reps with the 100lb dumbbells)
    Flat DB Flies (2x)
    Incline DB Bench (3x)
    Incline Machine Press (3x)
    Dips (3x)

  14. #14
    OLYMPIAN Sunnyday's Avatar
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    Congrats on the PR! Love when that happens at any time, but even more so in prep.
    2016 RX Member of the Year & March 2015 Member of the Month
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  15. #15
    RX MEMBER thecoderbro's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Congrats on the PR! Love when that happens at any time, but even more so in prep.
    Thank you

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