BPS preps for a return to the stage

[Big Poppa S]

Particulars:
Name: Steve
Height: 5’11
Weights: current 262 lbs, last comp 208 lbs
Work as a Payroll Advisor for a District Health Authority, also coach and play hockey.

Background:
Basically it has been over 4 years since I stepped on a bodybuilding stage. I had done 3 shows between 05 and 06. In 06 I also ended up moving across the country so that my fiancée could go to school, I had attempted to prep for a contest when I first moved here but financial concerns quickly derailed the prep. In 08 I completed in a couple powerlifting meets, winning my weight class in both. Unfortunately in the pursuit of strength I pretty much let myself go and packed on many unnecessary pounds, actually hitting a high point of 285 lbs. So in a nutshell I’ve come full circle, although I still like powerlifting (may still compete at some point) I want to get back into bodybuilding contest shape. With this in mind I have set a goal of 2 upcoming shows:

Mar.19/11 - East Coast Natural Classics (Neutron Sports/INBA)
May.07/11 - Nova Scotia Provincials (NSABBA)

I do not plan on making any other decisions until both these goals are achieved. Now unfortunately due to some recurring back problems I've had I feel like I'm a bit behind, although the good thing is that even though I was on the shelf for a bit I didn't gain any weight. I didn't lose any during that period but I very happy that I didn't gain. So there it is it’s time to get motivated and to get it done.

Please feel free to provide any comments or constructive criticisms; I can use all the input I can get.

BPS

[Big Poppa S]

I guess it's not really workout #1 as I have been training and dieting for awhile, but it IS the first workout in this log.... I will mostly be logging my workouts, cardio, diet changes, etc, as I progress, as I said above please feel free to chime in. BTW, this workout/cardio was from yesterday.

Diet changes:
Currently I'm using a carb cycle diet plan but have also been experimenting with low/zero carb diets. Does anyone still use keto/low carb diets for contest prep anymore?

Workout:
DB Shoulder Press

10@65's
10@65's
10@65's
10@65's
10@65's
10@65's
10@65's
10@65's
10@65's
10@65's

Barbell Upright Row

8@135
8@135
8@135
8@135
8@135
8@135
8@135
8@135

DB Lateral Raise

20@30's
20@30's
20@30's

DB Bent Over Raise

20@30's
20@30's
20@30's

DB Front Raise

20@20's
20@20's
20@20's

DB Shrugs

20@110's
20@110's

Crunches

10 sets of 10 crunches

Cardio

6am
50 minutes eliptical, "hills" setting, level 16

Post-workout
20 minutes eliptical, "hills" setting, level 16

Energy Level: 9/10, Great energy for a great workout.

Workout Rating: A+, The pump during and after this workout was intense.

Post Workout Musings: As you can see I've had to switch gears and focus on volume due to my injury, when I feel that I'm ready I will be returning to some heavier weights but will not be ignoring volume either. This is just the first of many but I'm very happy with the result.

Macros:
Calories: ~2500
P: ~240
C: ~200
F: ~80

Water intake: ~4 litres

Daily Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
3 CRE-02
2 Shred Ultra

[Big Poppa S]

Yesterday was actually a really busy day. My fiancée and I were up at 6am for morning cardio, I was at work for 8:30am, left work went home got packed up and went directly to the gym just after 5pm, did the workout and cardio, got home just after 7pm, got packed up again went out to run hockey practice from 8:15pm until 10:15pm, got home at about 10:45pm, had a protein shake and fell asleep on the couch. I felt I needed the extra rest this morning so we chose not to do morning cardio and instead will do it post-workout tonight, which is then followed by another hockey practice :D.... yes I am busy!

BTW, my fiancée, ~DD~ http://bodyspace.bodybuilding.com/DD77f/ (although she doesn't log on very often), she was also Fitness Competitor of the Month a few years back http://www.bodybuilders.com/ortman.htm

[Big Poppa S]

Did some more volume for Back yesterday. I avoided doing deadlifts as deads were one of the things that injured my back originally, I'm going to to have to get back to them eventually, just not quite ready yet.

Diet changes:
Carb Cycle - high carb day

Workout:
Pulldowns

10@180 - wide
10@180 - wide
10@180 - wide
10@180 - wide
10@180 - wide
10@165 - shoulder width reverse grip
10@165 - shoulder width reverse grip
10@165 - shoulder width reverse grip
10@165 - shoulder width reverse grip
10@165 - shoulder width reverse grip

T-Bar Row

10@2 plates
10@2 plates
10@2 plates
10@2 plates
10@2 plates - reverse grip
10@2 plates - reverse grip
10@2 plates - reverse grip
10@2 plates - reverse grip

HS Machine Pulldowns

10@140
10@140
10@140
10@140
10@140
10@140

Reverse Flyes

20@100
20@100
20@100

Hyperextensions

20@Bodyweight
20@BW
20@BW
20@BW
20@BW

Cardio

Post-workout
30minutes eliptical, "hills" setting, level 16

Energy Level: 8/10, Had decent energy

Workout Rating: C+, The Back workout is still just a shadow of it's former self without deads in there, I mean a got a decent pump from all the reps but I'm definitely ready to start increasing the loads.

Post Workout Musings: Statement above says it all, a good portion of my back development has come directly from doing heavy deads and it's killing me right now that I cannot do them.

Macros:
Calories: ~2500
P: ~240
C: ~200
F: ~80

Water intake: ~4 litres

Daily Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
3 CRE-02
2 Shred Ultra

[Big Poppa S]

No workout yesterday, I completed 30 minutes of cardio at 6am, coached a hockey game, went to work, went back to the rink to coach another game (tournament), left the rink to go to a different rink and played in my own game (another good cardio session), then went home. left the house at 6am came back at midnight :D long day! I'm only coaching 1 game this afternoon (3:40) so I have lots of time to hit the gym after that one for my workout and cardio session. I slept in a little later today (after getting home late last night) so I didn't have time to do my weigh-in, instead I'll do it first thing tomorrow morning.

[Big Poppa S]

Wow, what a weekend. The team I coach was playing in a tournament (made it to the finals but ended up taking 2nd) and we ended up playing 7 games in 4 days, needless to say between being at the rink, coaching, scouting other teams, etc, etc, the wasn't much free time available. I managed to get an hour of cardio in on Friday (no workout), and then did the arms/cardio session below on Saturday. On Sunday I was also able to squeeze in an hour of cardio (no workout) before the gym closed. Right now I just want to make sure that my cardio stays going strong I wasn't too worried about missing the workouts as I can catch up on those easily.

From Saturday
Diet changes:
Kind of all over the place in regards to timing but just focused on making sure my macros were pretty close.

Workout:
Machine Preacher Curls

10@75 - wide
10@75- close
10@75 - wide
10@75- close
10@75 - wide
10@75- close
10@75 - wide
10@75- close
10@75 - wide
10@75- close

Cable Pressdowns

10@150 - wide
10@150 - close
10@150 - wide
10@150 - close
10@150 - wide
10@150 - close
10@150 - wide
10@150 - close
10@150 - wide
10@150 - close

Seated DB Curls

20@40's
20@40's
20@40's

Machine Dips

20@120
20@120
20@120

Cardio

Post-workout
60 minutes eliptical, "hills" setting, level 16

Energy Level: 6/10, Didn't have the best energy, running around all weekend had me tired out.

Workout Rating: C+, Arm workout was lacking although I was happy just to find the time to get in there and actually do it.

Post Workout Musings: So next week I'll be getting back to a more moderate rep/heavier weights routine, I'll be alternating this with a GVT style routine inserted every 4th week.

Macros:
Calories: ~2500
P: ~240
C: ~200
F: ~80

Water intake: ~4 litres

Daily Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
3 CRE-02
2 Shred Ultra

[JPlevell]

Strong work outs man. I'm gonna be along for your prep. I want to do a show eventually when I learn a few things.

[Big Poppa S]

Strong work outs man. I'm gonna be along for your prep. I want to do a show eventually when I learn a few things.

Thanks for stopping in! Well you're in the right place to learn, this site has so much information it can almost be overwhelming at times, but it's better to have too much information rather than too little. Good luck!

[Big Poppa S]

Was able to do some heavier legs yesterday. Went lighter on squats but heavier on presses. 3 sets of 10@135 and 2 sets of 10@225 for squats, 1 set of 10@360, 450, 540, 630, 720 for presses, followed up with higher rep quad extension, hamstring curls, and calf presses.

I wouldn't call it a complete leg workout but definitely a good start as my back actually felt good afterwards. I'm going to go for a quick chest workout after work, before going to the rink to run a 2 hour practice, followed by heading to a different rink to play in my own hockey game (I love playing hockey as my cardio session for the day).

[Big Poppa S]

Did a nice chest workout last night, followed by running a 2 hour hockey practice which was then followed by playing in my own game of hockey. Needless to say it was a long and busy night and I'm suffering for it today. :snooze:

Diet changes:
Low carb day

Workout:

DB Incline Press

10@60's
10@70's
10@80's
10@90's
10@100's
8@110's

HS Bench Press

10@45/side
10@90/side
10@115/side
8@135/side

Pec Deck

10@205
10@235
10@265

DB Decline Flyes

10@35's
10@35's
10@35's

Cable Pullovers

10@100
10@110
10@130

Cable "Reverse" Pullovers

10@100
10@110
10@130

Decline Bench Crunches

3 sets of 20 crunches

Cardio

Hockey was my only cardio yesterday, but between being on the ice for practice and then playing an entire game I think I got enough in :D

Energy Level: 9/10, It felt great to to some heavier lifting again, just the thought of it gave me energy for the workout.

Workout Rating: A, All things considered it was a pretty solid workout.

Post Workout Musings: The numbers may have been a little off of what I would normally lift at but it's been awhile since I've done anything heavier so I am very happy with the results from yesterday's workout. I will continue to push further though to once again get to where I was once at and then push further. Once good thing to note is that even though I'm about 25lbs lighter I'm close to putting up the same numbers. :eek:

Macros:
Calories: ~2100
P: ~240
C: ~100
F: ~80

Water intake: ~4 litres

Daily Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
3 CRE-02
2 Shred Ultra

[JPlevell]

Nice work out... strong numbers for incline press.

[IronResolution]

Solid Sessions... holy volume!
You prefer higher volume per exercise then a greater variation of exercises?
As I prep for my first competition in April I will be following your log... seeking knowledge.

Thanks.

[Big Poppa S]

Solid Sessions... holy volume!
You prefer higher volume per exercise then a greater variation of exercises?
As I prep for my first competition in April I will be following your log... seeking knowledge.

Thanks.

Thanks for dropping in! I actually employ a variety of lifting styles to ensure things do not get old. So right now I might be using GVT for my volume workouts and a classic pyramid style for my heavier workouts but nothing is really set in stone so after a month of two there's nothing saying that I would make adjustments if I felt I needed them. This could included a great variation of exercises if I felt that I needed to work on more detail, I'm pretty flexible with the workouts as long as I'm exhausting the muscle I'm pretty happy.

[Big Poppa S]

From Wednesday, man the week is just flying by because I've been so crazy busy....

Diet changes:
Low(er) carb day

Workout:

EZ Bar Curls - sets alternating with
Close Grip Bench Press

12@115
12@225
12@115
12@225

Alternating DB Curls - sets alternating with
EZ Bar Skull Crushers

12@45's
12@115
12@45's
12@115

Cable Curls - sets alternating with
Cable Pressdowns

12@120
12@180
12@120
12@180

Forearms

12@40 - wrist curls
12@40 - wrist raise
12@40 - wrist curls
12@40 - wrist raise
20@20's - wrist twists
20@20's - wrist twists

Cardio

45 minutes on the eliptical, random hills setting, level 12.

Energy Level: 8/10, Felt pretty good for the workout.

Workout Rating: A, It was a good workout, great pump in both the biceps and triceps.

Post Workout Musings: The workout was obviously composed of working antagonistic muscle groups (i.e. biceps and triceps) and truely created a great pump, I normally work these two muscle groups together however this time I was actually alternating each set between them rather than doing all biceps first then triceps second. It really did produce a different effect and the pump and burn were intense. I'm going to be trying this for awhile, the workout actually consists of 4 days on with 3 days off, which I will use 2 of for strictly cardio days...... we'll see how this all goes.

Macros:
Calories: ~2100
P: ~240
C: ~100
F: ~80

Water intake: ~4 litres

Daily Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
3 CRE-02
2 Shred Ultra

NOTE: Tonight's workout is going to be an antagonist shoulder workout (decided on following the Scivation plan right now) followed by some post workout cardio and then a cardio and abs day on Saturday.

[IronResolution]

I am enjoying the log.
Great to see another Canadian representing!
Your calories seem comparatively low for your size and workout intensity, is their a specific reason?
Do you normally manipulate diet rather than incorporate additional cardiovascular training?
I know Chris Aceto is a HUGE advocate of decreasing cardiovascular activity and relying exclusively on macronutrient adjustment.

[Big Poppa S]

Yawn.... after a crazy busy week I finally found some time to get back on here. I started a new job this week which has me very busy and also at which I am unable to access the bb.com website whereas that's mostly when I used to come on the site. On top the the job hockey has been crazy over the last couple weeks (both playing and coaching), I've still been getting into the gym I just haven't had the time to get on here and post so much. I've been following a routine that incorporates antagonistic muscle groups into each workout, that way I only have to do weights 4 days a week and I can use my hockey games as the cardio only days if needed. Other than that things have been going well, I'll have another busy week coming up and then I'm flying home for Xmas the week after that, there's a Gold's Gym just down the street from my parents place so there'll be no reason to by missing workouts while I'm there. Well, that's it for right now, off to coach hockey again!