SteveR40's official journey. Round 3
So I am back in journal land starting up round 3 of my journal. Some of you have followed me through my first journal, Appleseeds 1st journal, or my other, SteveR40's Natty Comp journal. This journal will start in the middle of a year long off season prepping for a show in May 2013 and possible another in October.
These are some photos from the 1st and 2nd competions
The first comp, I placed 2nd in the Novice overall and 1st in the Masters 40-49.
[IMG]http://i154.photobucket.com/albums/s255/smmillard/Showphoto10-8.jpg[/IMG]
This is a pic of the 2nd Comp. At this comp, which was about 200 competitiors I places 3rd in an IFPA Pro Qualifier, 5th in the Masters 40-49 and 6th in the Open class.
[IMG]http://i154.photobucket.com/albums/s255/smmillard/2012Showpic.jpg[/IMG]
This time around my goal is to earn a Pro Card. This is a very tall order for my 3rd comp but I am absolutely determined and driven like never before.
Since the last comp I have been focused on diet to add mass and straigt up lifting. I have mixed up my lifting schedule to allow for a torn rotator cuff injury to heal. (Supraspinatus muscle). I did see a physician and did the MRI thing. Doc was saying that the way I have torn it surgery is not an option. This is good in one manner but longer to recover in the other. To allow the healing to progress I took an injection of Cortisone and did PT. After 2 secessions of PT the therapist stated that they were done with me due to a lack of tools they had to offer. They gave me the movements and now I do them on my own.
To put things into perspective when I injured the shoulder the amount of weight I could lift when down significantly. As an example a DB press went from using 100lb DB's to 40lb DB's max. As of today I am back to 80lb DB's within a 2 month window.
Enough with that. Current stats are as follows:
Last comp, I weighed in at 164 and about 5% BF today I am 190lbs and sitting at 11% BF. At stage ready I want to get leaner as I know I'm not the biggest man in the house, and be stage ready somewhere in the mid to low 170's.
[IMG]http://i154.photobucket.com/albums/s255/smmillard/photo211-26-12.jpg[/IMG]
[IMG]http://i154.photobucket.com/albums/s255/smmillard/photo11-26-12.jpg[/IMG]
So, without further delay, lets get started.
Oh, FYI, my journals are of the basic type. I state it as it is and keep it simple.
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My current split is the following:
Monday - Chest
Tuesday - Back and Bi's
Wednesday - Rest.... which means it a cardio day
Thursday - Calfs and Abs
Friday - Shoulders and Tris
Saturday - Legs
Sunday - Rest......again, its cardio time.
Let's start off with the last two secessions. Legs from Sat and Chest from today.
[B]Saturday's legs[/B]
[B]Squats[/B]
135-20-1 WU
185-18-1 WU
225-12-1 WU
315-8-2
365-6-1
[B]Leg Press[/B]
550-15-1 WU
820-8-3
870-6-2
[B]Leg Extensions[/B]
250-8-5
180-15-1 final burn set
[B]Total - 3 movements, 14 working sets[/B]
[B]Today's Chest[/B]
Did 3 sets of 45 reps of some shoulder warm-up (rehabilitation movements)
[B]Decline BB Press[/B]
95-20-1 WU
115-18-1 WU
135-15-1 WU
185-10-1 WU
205-8-1
225-6-3
185-10-1 Burn Set
Flat Bench DB Press
70-12-1
80-10-3
60-15-1 Burn Set
Pec Deck
250-10-3
190-15-1 Final Burn Set
Day is done. Chest is sore.