Heavy_Weight's journey to NPC Novice HWT Winner

[heavy_weight]

I am 20 years old and have decided I want to enter my first ever bodybuilding show.

I will be doing a novice NPC show.

I am currently 21 weeks out.

I am 72.75 inches tall (6' 3/4") and woke up this morning at 216. I am approx. 13% bodyfat..

I will post pictures and you can decide for yourself. I have obvious abdominal fat, but lower bodyfat on my arms.

My current stats are as follows: (with pump)

17.5" arms
17.5" neck
14.0" forearms
25.5" quads
34" waist
34.5" hips
15.75" calves

I will be posting progress pictures every couple of weeks, and I will post my workout daily, along with my diet if I can.

I would like to come into the show at about 220 lbs. (under 224 1/4)

My tentative progress/goal plan is as follows:

week 21-14 BULK like crazy... end of week 14 I want to be 240-245
Week 14-7 lean out, gain some lean mass end of week 7 want to be 230-235
week 7-0 diet like crazy... come in to show at 220

Supplements:
100% whey protein
creatine monohydrate (20 grams/day)
ISO MASS Xtreme Gainer

I am eating around 5000 cal/day

my workout program is as follows

Day 1: Chest/Tri
Day 2: Delts/Calves
Day 3: Back/Bi/Abs
Day 4: Quads/Hams/Calves
Day 5: OFF OR REPEAT, based on how I'm feeling.. usually every other rotation ill take off..

Right now I could use advice on my training, and if there are certain body parts I should focus on. I know I need overall mass, but I think my traps, lats, and delts need less attention, and my biceps, chest, and hamstrings need more attention.

[heavy_weight]

-147 216.0

Bench Press
135x10, 185x10, 225x5, 265x5, 275x5, 285x5

Flat DB Press
95x10, 95x10, 95x10

Seated Fly Machine (target upper pec)
[kg per arm] 18x10, 20x10 22x10, 24x10

Tricep Pushdown
50x10, 50x10

Overhead 1 DB extension
75x10, 85x10, 95x10, 105x9

Incline Skull Crushers with cambered bar
100x10, 110x10, 110x19

Rope Pushdown
120x10, 100x10, 80x10

[coloBB]

congrats on choosing to compete! Now as far as your "weight" goals go, I would focus the next few weeks on slowly putting on size and then give yourself atleast 15 weeks to cut, and dont put limits on where your weight will be. In reality if you are staying natural you will probably hit the stage at 190lbs or less. Good luck!

[heavy_weight]

-146 215.5

OFF DAY



Gym was closed, so had to take off.. tomorrow and Friday I'll try to find a gym that's open.

[heavy_weight]

Day -143 211.0


Everything's been messed up because I am sick.. my weight is horrible but it'll be back up in a couple days.



Lateral Raises
30x14, 35x14, 35x14, 35x14

Rear Delt Fly
45x12, 45x12, 45x12

Seated DB Press
65x10, 70x10, 75x10

Upright Rows
110x12, 110x12, 110x12

Ab work

[heavy_weight]

Day -142 215.5

Bench Press
135x10, 185x10, 225x10, 235x10, 245x5, 275x3

Incline DB Press
85x10, 105x8, 105x6

Seated Fly Machine
10x10, 20x12, 24x12, 20x12, 18x12 <<<<Varying angles to hit diff parts of chest

Pushdown
50x10, 50x10

Seated 1 arm DB extension
85x10, 85x10, 85x10 <<<<<Wasn't feeling these today for some reason.

Incline Skull Crushers
110x10, 110x10

Flat Barbell Skull Crushers
95x10, 105x8

1-Arm pushdown
60x10, 60x10, 70x10

1-Arm reverse pushdown
50x10, 50x10

Burnout set of seated fly machine
20x20, 20x20


weight is way up today, my weight was about where it was earlier in the week when i woke up but tonight it's higher than ever, I'm guessing I'll wake up around 217.5-218.0 tomorrow morning... :D

[heavy_weight]

Day -141 215.0

Straight Bar Curl Narrow Grip
90x8, 90x10, 90x10, 90x10

Seated Concentration Curl
35x12, 35x12, 35x12, 35x12, 35x12

Preacher EZ Bar Curl- Narrow
70x12, 70x12

Seated Hammer Curl
35x12, 35x12

Standing Lateral Raise
30x15, 30x15, 30x15

Rear Delt Flies
40x12, 40x12

[heavy_weight]

Day -139 217.0

Lat Pulldown
180x12, 210x10, 210x10

T-Bar Row
180x10, 225x10, 250x10, 250x10

1-arm Row
110x10, 110x10,110x10

VBar Pulldown
180x12, 195x12, 195x12

Abs

[heavy_weight]

Day -138

my elbows are really taking a beating so I'm starting some supplements to help with collagen synthesis and boost my tendons/ligaments...i had to adjust my workout it was so bad.

Bench Press
135x10, 225x5, 265x5, 225x10

Incline DB Press
85x10, 105x8, 105x10

Seated Fly machine
20x10, 20x10, 20x10, 20x10

All I could do.. can't move my arms.

[heavy_weight]

Day -137 221.0

FINALLY MY WEIGHT IS TAKING OFF!


Lateral Raises
30x15, 35x15, 35x15, 40x8>>>35x3

Seated DB Press
80x10, 80x10, 80x12, 80x12

Bent over Reverse Flies
40x12, 40x12, 40x12


Straight Bar Curls
90x10x3

Seated Concentration Curls
30x10, 35x10, 35x10, 35x10, 35x8

Standing Preacher DB Curl
35x10, 35x10

Standing Cable Curls (with cable flies but curl them towards head)
50x12, 50x12

[thepacman]

Keep hitting it hard man! Looking great

[heavy_weight]

day - 136 220.5

Bench
135x10, 225x5, 265x1, 285x1, 305x1, 315x0<<<<FML

Regular DB Bench
95x12, 105x10, 105x10

Seated Fly Machine
18x12, 18x12, 18x12

Incline Skull Crushers
110x10, 110x10

Standing 1 arm pushdown
70x10x4

Standing 1 arm reverse pushdown
50x10x3

[NCMarcus82]

day - 136 220.5

Bench
135x10, 225x5, 265x1, 285x1, 305x1, 315x0<<<<FML

Regular DB Bench
95x12, 105x10, 105x10

Seated Fly Machine
18x12, 18x12, 18x12

Incline Skull Crushers
110x10, 110x10

Standing 1 arm pushdown
70x10x4

Standing 1 arm reverse pushdown
50x10x3

your not gonna make improvement on bench that way, try something like this 225x10
245x5, 255x3, 275x4, 315x2 when you can rep 275 a few times 315 becomes easy

[Diskd]

i agree - doing bench that way is a good way to finding your 1RM but really nothing else besides that

[heavy_weight]

your not gonna make improvement on bench that way, try something like this 225x10
245x5, 255x3, 275x4, 315x2 when you can rep 275 a few times 315 becomes easy

yeah, my workouts are usually 225x6, 265x5, 275x5, 285x5 something like that. was trying to find 1rm.. i can do 285x5 but cant get 315 :/



i agree - doing bench that way is a good way to finding your 1RM but really nothing else besides that

ya that's what i was trying to do :)

[heavy_weight]

Day -135 221.5

OFF Today :/

[heavy_weight]

Day -131 220.0

Well finals have been wrecking my diet and training, so i'm lucky i haven't lost too much.

Bench
155x10, 225x10, 245x8, 255x9

Incilne DB
95x12, 105x8, 105x8

Seated fly machine
18x12, 20x12, 22x12, 24x12

Incline Skull Crushers
110x10, 110x10, 110x10

1-arm pushdown
70x10, 80x10, 80x10

Rope Pushdown
110x10, 110x8

[heavy_weight]

Day -130 220.0

Straight Bar Curls
90x10, 90x10, 90x10

Seated Concentration curls
35x10, 35x10, 35x10

Seated DB Curls
35x12, 35x12, 35x12

Standing Cable Curls (in towards head)
50x10, 70x10, 70x10

Lat Pulldown
165x12, 180x12, 195x10

Seated Row
180x12, 225x10, 255x10, 270x10

Hypers
25x12, 45x10, 45x10

Side Bends
45x10, 45x10

ABS

[heavy_weight]

Day -100 235.5


Bench Press
150x10, 205x10, 245x10, 275x10, 245x10, 225x15

Incline DB Press
95x12, 95x12, 105x10

Seated Fly
16kg x 12 x 4

1 arm reverse pushdown
50x10x2

1 arm regular pushdown
50x10x2

Over head DB extension
75x10, 85x10, 85x12

Incline SKull crushers
100x10x3

1 arm pushdown reverse
50x12x3

superset-----

1 arm pushdown
70x10, 80x10, 80x10

rope pushdown
110x10, 80x12, 80x12

[heavy_weight]

My current stats are as follows: (with pump)

18.125" arms (+.625)
14.5" forearms (+.5)
26.5" quads (+1)
34" waist (0)
42" hips MEASURED HIPS WRONG FIRST TIME.
15.875" calves (+.125)


In roughly 6.5 weeks I have put on 18.5 lbs. My goal was higher than this, but I am happy overall. I'm really going to hit the next 4 weeks hard to hit 245, then cut down for about 8 weeks before the contest.

I'm considering not doing the competition, and entering the Illinois NPC Ironman in November. This is because I feel once I start cutting I am going to come in well below 225, maybe 210-215, and I do not know if I want to cut that low.

We'll see wher eI end up in the next 4 weeeks.

Tryin to get some pics up this week.

[heavy_weight]

day -94 237.5

Bench Press
135x10, 205x5, 255x10, 295x5, 245x10

Incline Barbell Bench
135x10, 185x10, 225x3, 255x1, 275x1, 205x10

Seated Chest Fly
14x10, 18x10, 18x10, 24x10

1 arm reverse pushdown
40x12, 50x12

single DB overhead extension
85x10, 110x10, 110x10, 110x12

Incline Skull Crushers
110x0<<<failed, hit tris too hard already
90x10x3

1 arm pushdown
70x10x3