View Full Version : Dallas's First 16 Week Contest Prep Log! - Come in & Support Me!
06-03-2010, 03:40 AM
First contest prep for my comp on September 19th.
18 years old.
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.
Hope you guys will support me on my journey - will need as much help as I can get.
06-03-2010, 03:49 AM
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.
06-04-2010, 01:05 AM
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.
06-04-2010, 09:12 PM
Today was back day.
Pre workout Meal - Rice cakes, Banana and Jack3d.
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 -
Pin 8 - 8 Reps each arm (Unilateral)
Lat Pulldowns -
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)
Pin 5 - 8 to 10 reps.
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!
06-08-2010, 02:43 AM
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
4 working sets
25kg db's each hand - 10 reps
Seated Hammy curls
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!