Humble Beginnings - My First Journey to the Stage

[pappas69]

First, some background:
My name is John Pappas. At 17 years old, I am currently completing my final year of schooling and have made the decision (foolishly, according to some) to compete as early as next year. I am intending to start this journey to not only be kept accountable and be advised, but also to perhaps help some that may be in a similar predicament. I have been logging my workouts and nutrition for about a year, so will start with my last cycle of training. Much research has gone into both my nutrition and routines, but I am still open, and in fact encourage advice.

Stats (18/9/10)
Height - 176cm
Weight - 82.3kg
Waist - 82cm (32.3 inches)
Chest - 105 cm (41.33 inches)
Thigh - 61 cm (24 inches)
Arms - 41 cm (16.14 inches)
BF% - 14.37%
LBM -70.47 kg

Current Max Lifts
Deadlift - 190 kg
Bench - 110 kg
Shoulder Press -77.5 kg
Front Squat - 90 kg
Barbell Curl - 45 kg

Goals - Measurement
Waist - 82cm (32.3 inches)
Chest - ?
Thigh - 65 cm
Arms - 41 cm (16.14 inches)
BF% - 8%
LBM - 75 kg

Goals - Lifting
Deadlift - 200 kg
Bench - 120 kg
Shoulder Press -85 kg
Front Squat - 100 kg
Barbell Curl - 50 kg

Goals - General
17.5 inch arms
Deadlift 2.5 x bodyweight
Bench 1.5 x bodyweight
Minimum two cardio sessions a week - tabata or HIIT

Nutrition - Cutting with Carb Cycle

2250 Cal./day
Maintainance~2800

High Carb Day (2500 Calories)
Carbs - 360 grams
Protein - 210 grams
Fats - 15

Moderate Carb Day (2250 Calories)
Carbs - 230 - 250 grams
Protein - 220-230 grams
Fats - 40

Low Carb Day (2000 Calories)
Carbs - 80-100 grams
Protein - 250-270 grams
Fats - 50

[pappas69]

Training Systems
PRRS
FD/FS
Power/Hypertrophy Split (Similar to the training of the great Layne Norton)

Workout Nutrition
Controversial issue I know. This is simply what I am trialing at the moment.

45 Minutes Before (If no proper meal)
Whey - 50grams
Malto - 50grams

15 Mins Before and throughout
Malto-25grams
Gatorade Powder - 25 grams
BCAA - 15-20 grams
Creatine-5grams

OR

Post
BCAA - 15-20grams
Dextrose/Malto - 15/25grams
Creatine - 5grams

~20 Minutes Post
Whey - 30 grams
Soy Isolate - 30 Grams
Malto/Dextro Blend - 30 Grams
Oats - 60 grams

[pappas69]

PRRS Power - Arms
Saturday 18/9/10

EZ Bar Spider Curl
35 kg x 4
35 kg x 4
35 kg x 4

Dumbbell Preacher
25 kg x 4
22.5 kg x 6
22.5 kg x 6

Cable Hammer Curl
50 lbs. x 6
50 lbs. x 7
50 lbs. x 7

Skullcrusher
40 kg x 6
42.5 kg x 5
42.5 kg x 5

Cable Pullover
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5

Double Overhead Dumbbell Extension
37.5 kg x 10

Single Overhead Dumbbell Extension
17.5 kg x 6
17.5 kg x 5
17.5 kg x 6

SUPERSET
Single Arm Cable Pulldown/EZ Bar 21's
1. EZ = 22.5 kg x 21
1. SACP + 20 lbs. x 8
2. SACP + 20 lbs. x 10
2. EZ = 22.5 kg x 21

Comments
No spotter - had to forego CG Bench
Cable Hammer too light
21's too light

Nutrition
Cal - 1939
Carb - 153
Protein - 252
Fats - 29

[pappas69]

PRRS Power Shoulders
Monday 20/9/10

Barbell Shoulder Press
20kgx10
60kgx8
70kgx5
70kgx5
70kgx5

Sige Lateral
17.5kgx7
17.5kgx6
17.5kgx6

Barbell Front Raise
25kgx6
25kgx6
25kgx6
25kgx6

Barbell Shrug (Strapless)
100kgx6
100kgx5
100kgx5
100kgx5

YT/Bench Shrug Superset
YT = 5kgx20/Shrug=40kgx20
YT = 7kgx20/Shrug=40kgx20
YT = 9kgx20/Shrug=40kgx20

Cardio
4 minute Tabata Sprint from Home

Nutrition
Cal 2283
Carb 165
Protein 267
Fat 45

[pappas69]

PRRS Power Back
Tuesday 21/9/10
Completely Strapless Workout

Deadlift - Strapless
65kgx10
85kgx8
105kgx8
125kgx5
135kgx3
135kgx3

Overhand Bent Row
65kgx6
80kgx5
80kgx6
80kgx5

Machine Row
150lbs.x6
170lbs.x6
200lbs.x5
200lbs.x6
200lbs.x6

Close Grip Seated Cable Row
120lbs.x6
130lbs.x6
150lbs.x5
150lbs.x6
150lbs.x6

Reverse Grip Lat Pulldown
100lbsx8
110lbsx8
120lbsx6
120lbsx6

Cable Wrist Curl
100lbsx10
120lbsx6

Cardio
Pre Breakfast set of Tabata Boxing

Comments
Last three deadlift sets started to slip
First two pulldown sets grip too narrow
Start of Hydroxycut Hardcore Cycle

Nutrition
Cal 2366
Carb 283
Protein 188
Fat 50

[pappas69]

PRRS Power Legs
Wednesday 22/9/10

Front Squat
50kgx8
70kgx6
80kgx5
85kgx4
85kgx4

Single Leg Press
200lbsx5
200lbsx5
200lbsx6
200lbsx6

Leg Extension
Dropset - 150lbsx8, 120lbsx6, 90lbsx8
Dropset - 170lbsx6, 140lbsx6, 120lbsx6, 100lbsx6

Stiff Leg Deadlift
70kgx8
75kgx8
75kgx8

Lying Leg Curl/Good Morning Superset
LLC = 45kgx10/GM 25kgx10
LLC = 45kgx10/GM 25kgx10

Nutrition
Cal 2048
Carb 185
Protein 247
Fat 40

[pappas69]

Thursday 23/9/10
Abs/Calves

Rope Crunches
50lbsx12
50lbsx12
50lbsx12
50lbsx12

Decline Crunches
10kgx12
10kgx12
10kgx12
10kgx12

Machine Leg Press Calf Raises
180lbsx100
180lbsx100
180lbsx100

Nutrition
Cal 2660
Carb 305
Protein 202
Fats 75

[Gun Master]

im impressed with your level of understanding at your age. Just like everyone else though i would recomend you wait untill your between 18-19 years old to compete. I think its rather important to take the time early on to put on as much mass as possible before one begins competing regardless of age. Ive been at it since i was 15 and im just now doing my first two shows (now age 19).

good luck either way!

[pappas69]

im impressed with your level of understanding at your age. Just like everyone else though i would recomend you wait untill your between 18-19 years old to compete. I think its rather important to take the time early on to put on as much mass as possible before one begins competing regardless of age. Ive been at it since i was 15 and im just now doing my first two shows (now age 19).

good luck either way!

Thankyou for taking the time to read and your advice. I find it really difficult to estiamte, i don't know any other people around my age who compete naturally. In the end, it doesn;t really matter, just gotta keep training hard!

[pappas69]

PRRS Power Chest
Friday 24/9/10

Incline Barbell Bench
50kgx12
70kgx8
90kgx4+1 (Rest Pause)
90kgx4+2 (Rest Pause)
90kgx4+2 (Rest Pause)

Flat Barbell Bench
100kgx3+1 (Rest Pause)
100kgx3+1 (Rest Pause)
95kgx2+1 (Rest Pause)

Decline Flye
22.5kgx4
22.5kgx5
22.5kgx5

Flat Flye
22.5kgx5
22.5kgx5
22.5kgx5

Pec Deck
150lbsx4
Dropset: 150lbsx4, 120lbsx2, 100lbsx2
100lbsx10+ 20 second static contraction
150lbsx 30 second static contraction

Nutrition
Cal 2261
Carb 225
Protein 244
Fat 32

Comments
New Soy Protein Isolate

[pappas69]

Rep Range Arms
Sunday 26/9/10

Dumbbell Curl
7.5kgx15
17.5kgx9
17.5kgx9
17.5kgx9

Dumbbell Hammer Curl
15kgx12
15kgx10
15kgx10

Dumbbell Concentration Curl
12.5kgx14
12.5kgx14
12.5kgx12

Cable Pullover
70lbsx10
80lbsx6
80lbsx6
80lbsx6

Bar Pressdown
60lbsx10
60lbsx10
60lbsx10

Lying Dumbbell Extension
12.5kgx14
12.5kgx14
12.5kgx14

SUPERSET
Single Arm Cable Pulldown/Cambard Bar 21's
1. 21 = 25 kg x 21
1. SACP + 20 lbs. x 10
2. 21 = 25 kg x 21
2. SACP + 20 lbs. x 10

Nutrition
Cal 2249
Carb 227
Protein 228
Fat 34

Comments
Routine Split after Pullover due to dinner - a negative of a home gym...

[pappas69]

Rep Range Shoulders
Monday 27/9/10

Single Arm Standing Dumbbell Shoulder Press
5kgx20
22.5kgx9
22.5kgx9
22.5kgx9

Dumbbell Lateral Raise
12.5kgx12
12.5kgx12
12.5kgx12

Wide Grip Upright Row
25kgx21
40kgx15
40kgx15
40kgx15

Bench Rear Delt Flye
10kgx16
10kgx20
10kgx20

Bench Shrug
40kgx18
40kgx20
40kgx20

Superset
Behind Back Cable Shrug/Cable Shrug
1. Behind = 150lbsx15/Cable = 150lbsx15
2. Behind = 160lbsx15/Cable = 160lbsx15
3. Behind = 170lbsx15/Cable = 170lbsx15

[pappas69]

Monday 27/9/10
Measurements

Weight - 81.6kg
Waist - 80cm
BF% - 12.63%
LBM - 71.29 kg

Nutrition - Start of Carb Cycling
Moderate Carbs
Cal - 2165
Carb - 256
Pro - 220
Fat - 23

[pappas69]

PRRS Rep Range Legs
Tuesday 28/9/10

Leg Extension
80lbsx15
100lbsx15
130lbsx12
150lbsx15
170lbsx7
170lbsx10
170lbsx8

Single Leg Press
180lbsx12
190lbsx12
190lbsx12
190lbsx12

Front Squat
40kgx15
50kgx15
50kgx15
50kgx15

Good Mornings
30kgx12
30kgx12
30kgx12

Superset
Lying Leg Curl/Standing Single Leg Curl
Lying = 45kgx12/Standing = 50lbsx10
Lying = 45kgx12/Standing = 50lbsx12
Lying = 45kgx12/Standing = 50lbsx12

Cardio
One set Tabata Sprint
One set Tabata Car Push (2006 Toyota Camry)

Nutrition
Cal - 2582
Carb - 366
Protein - 205
Fats - 24

Comments
Great workout - experienced the first throw up and partial passout! Gotta love it ;)

[pappas69]

Wednesday 28/9/10
Abs/Calf/Lagging Bodypart

Swiss Ball Crunch
BWx15
BWx15
BWx15

Decline Crunch
10kgx10
10kgx10
10kgx10
10kgx10

Cable Crunch
50lbsx10
50lbsx10
50lbsx10
50lbsx10

Dumbbell Calf Raise
10kgx25 (Feet Facing Out)
10kgx25 (Feet Facing In)
10kgx25 (Feet Facing Out)
10kgx25 (Feet Facing In)

SUPERSET
Cambard 21's/Rope Extension
1. 21's = 25kgx21/RE = 40lbsx15
2. 21's = 25kgx21/RE = 40lbsx17

SUPERSET
Pec Dec/Single Arm Cable Crossover
1. PD = 120lbsx15/CC = 30lbsx15
2. PD = 120lbsx15/CC = 30lbsx12

SUPERSET
Static Pec Dec/Rope Extension
PD = 170x40sec./40lbsx20

Nutrition
Cal 1679
Carb 27
Protein 274
Fat 50

[Cumulonimbus]

Up the cals today man

[pappas69]

Really? You think that's a bit low? Because this day falls in between 2 high carb days, I thought it best to mimise both calories and carbs. My high carb day is around 360 carbs with 2500 cals. Does that make a difference?

[Cumulonimbus]

Have your calories stable throughout the week and manipulate the macros. Drop calories slowly not drastically.

[pappas69]

Oh ok, fair enough. I just thought you had to up your calories on high carb days, whilst lowering them on low carb days. For example, my caloic intake for cutting is about 2250. High Carb i usually aim for 2500 whilst on low I aim for 2000, with moderate being 2250, is that too much changing?