Dallas's First 16 Week Contest Prep Log! - Come in & Support Me!

[Dallas_15]

Hey Guys,

First contest prep for my comp on September 19th.

Stats:
18 years old.
78.5kg.
12.67% Body Fat.
176cm tall roughly...

Will be taking in 2400 cals - 230g protein/260g carbs/50g fat.

My split will look like this:

Monday - Legs
Tuesday - Chest & Biceps
Wednesday - Cardio (30 mins with HIT intervals)
Thursday - Shoulders & Triceps/Abs
Friday - Back
Saturday - Cardio (30 mins HIT)
Sunday - Abs and Cardio.

Here are some pics - Not the best quality shots, will get better ones soon.

http://i243.photobucket.com/albums/ff24/dallassaron/01062010018.jpg
http://i243.photobucket.com/albums/ff24/dallassaron/01062010020.jpg
http://i243.photobucket.com/albums/ff24/dallassaron/01062010023.jpg

Hope you guys will support me on my journey - will need as much help as I can get.

Thanks Heaps!!!

[Dallas_15]

Ok today was Shoulder and Triceps - I did tris first since I feel there a lagging part. Anyway here was what I did.

OH Tri Extensions - 4 working sets - 8 reps
Skullcrushers - 4 Sets - 12 reps
Kickbacks - 3 sets - 8 reps
V bar Pushdowns - 4 Sets - 8 reps

** Shoulders **
Smith Machine Shoulder Press - 4 working sets - 8 reps
DB Lateral Raises - 4 Sets - 8 reps
Rear Delt Flyes laying on bench - 4 Sets - 8 to 10 reps
Front delt raises - 4 Sets - 6 to 8 reps

Overall was a good workout, felt pumped as. Back is tommorow !

I'm only doing two cardio sessions this week to gauge how much I lose as I lose weight FAST!. So I wont be doing the Saturday session. Just Abs though.

[Dallas_15]

Ok today was meant to be back day but I was busy with a client at work and didnt get to have a preworkout meal so Im not gonna train tonight. Instead I will do back tomorrow instead of resting and do cardio on sunday.

[Dallas_15]

Today was back day.

Pre workout Meal - Rice cakes, Banana and Jack3d.

Deadlifts -
4 Working Sets:
1st & 2nd Set - 40kg's each side of bar - 12 reps
3rd Set - 60kg's each side of bar - 3 reps
4th Set - 50kg each side of bar - 8 reps

Cable Seated Row -
4 Sets:
Pin 8 - 8 Reps each arm (Unilateral)

Lat Pulldowns -
4 Sets:
1st - Pin 5 - 10 reps
2nd, 3rd & 4th - Pin 6 - 6 reps

Cable Pulldowns - (Loves finishing on these, gives a good stretch to the lats! :D)
3 Sets:
Pin 5 - 8 to 10 reps.


OVERALL:
Great workout, lower back was real tight and pumped after deads and by the end my whole back had that nice throbbing pumped feel. Did a bit of posing practice afterwards, will get some pics up when I can.

Tomorrow (Sunday,6th of June) - Cardio (HIIT) on treadmill!

[Dallas_15]

Ok guys, rough couple of days, was sick sunday and monday throwing up literally everything I ate. NOT GOOD. Was feeling better today so did legs but still kep it low intensity until Im fully better..

Standing Calf Raises (Do them first when I have most energy)

4 Working Sets:
40kg each side - 5 to 8 reps

DB SLDL's
4 working sets
25kg db's each hand - 10 reps

Seated Hammy curls
4 Sets
Pin 5 - 8 to 10 reps

Smith Machine Squats
LOW INTENSITY AS NOT FEELING 100%
20KG each side.
15 reps - 3 sets



I am feeling better now after my workout. Have Chest and Biceps tommorow with a bit of cardio after. Will post up how that goes tomorrow!