It's time to stand next to the big boys...My 2012 Prep Journal

NGA & IFPA Professional Bodybuilder
6'2 210lbs
Last competition: 2010 IFPA Pro USA July 2010 Placed 9th

I've taken a whole year off to grow and now its time to show off the hard work. I'm going to post here regularly with workouts, food, etc. as I go from a soft-ish 210+ to a very lean mid 190s.

Contest Prep Coach: 3D Muscle Journey

Contest Plans:
2012 INBA Silver & Black Classic (Pro-Qualifier)
2012 IFPA Pro USA
Other contests to be named later but the plan is to do 4-5 shows this year while I'm lean.

I'll post some starting pics soon.

Starting Macros as I get the ball rolling:

Low day (6 days): 75f/350c/250p
High day (1 day): 75f/500c/250p

Training: Modified version of Lyle McDonald's generic bulk routine (5 day split: 2x Upper w/ no direct arm work, 2x lower, 1x arm day)


I hope you are ready, I've been waiting for this for over a year :D

This should be good!

In for this one. Do work!

absofruitly IN!

Ho dang! In for an epic ride. :D

EPIC is the word that comes to mind when I read this...

In!

Thanks guys, it's going to be fun. I'm going to join this BB.com $100k transformation contest too, see if I can't win a few bucks while I'm at it :D

cool!!! Best of luck and stay healthy!!

Looking forward to this one Robbie :)

Awesome, subbed!

I'll be following this for sure, in!

[QUOTE=Rsardinia;811172001]Thanks guys, it's going to be fun. I'm going to join this BB.com $100k transformation contest too, see if I can't win a few bucks while I'm at it :D[/QUOTE]

In for bloated before picture. :D I look forward to following your prep!

Dis gon' be good :D

IN!

[QUOTE=Josh Hyaduck;811271151]In for bloated before picture. :D I look forward to following your prep![/QUOTE]

HAHA! It comes complete with the frowny face because I'm sad I look fat.

SO in on this! Team 3DMJ is killing it!!!!

Today's workout: Legs
**Warm-ups Excluded**
Steep incline leg press double leg: 9ppsx6, 6, 6

Laying ham curls single leg: 110x6, 6, 6

Single leg extensions, slow negs: 70x12, 12, 12

SLDL focusing on feeling the contractions: 135x12, 12, 12

Straight leg calf raise on leg press: 6ppsx8, 8, 8

Knee raise machine: 30lbsx10, 10, 10


Nutrition:
337C/69F/258P

Been waiting for this.........

Everyone needs to do me a favor and pepper their angus. Minds will be blown.

In.

Looking solid, thick, and tight. I'm in.

In for sure! Probably will be attending your Silver and Black Classic.

Morning weigh in: 208.2lbs

Macros: 359c/70f/256p

Training: Upper

DB Bench Press: 125x6, 6, 4

Bent over row palms up: 275x6, 6, 6

Machine chest press, very slow pace: 170x12, 12, 12

Seated HS row: 3pps+10 x 10, 10, 8

Behind back smif shrugs: 315x6, 6, 6

Palms up lat pull down hoist machine: ??x12, 12, 12

DB Lateral raise: 35x12, 12, 12

Awwww shiiet!! Gotta get in on this one brother :D Subbed

Need some training vids up in here ;)

[quote=visionz1234;812064171]need some training vids up in here ;)[/quote]

fukin this.

Good stuff Robbie...I will be starting my log soon as well for 2012 and perhaps we will see each other on stage. I won't be competing until Sept\Oct\Nov. Looking forward to the motivation from a fellow tall guy!

[QUOTE=Rsardinia;811172001]Thanks guys, it's going to be fun. I'm going to join this BB.com $100k transformation contest too, see if I can't win a few bucks while I'm at it :D[/QUOTE]

You're gonna have to really ham up the before pics to have a chance in this....completely unflexed, belly pushed out, shoulders back, beer cans and pizza boxes in the background....b/c I would imagine your offseason physique could beat 99.9% of the other competitors after pictures.:D

I can't remember the specifics, but didn't you deal w/ a relatively substantial injury last year? How is that doing?

goodluck!! being tall myself, you are someone to look up to! in for the journey

I will second the fact that you need to post up some training vids :D

[QUOTE=Bnizzle163;812138311]I will second the fact that you need to post up some training vids :D[/QUOTE]

I already took 2nd.. you can have 3rd ;)

Curious as to why you are doing the silver and black which is an amateur show. Will the inba accept your pro status from the ifpa and nga?

[QUOTE=jiveinhere;811986131]Awwww shiiet!! Gotta get in on this one brother :D Subbed[/QUOTE]

Ya buddy!

[QUOTE=visionz1234;812064171]Need some training vids up in here ;)[/QUOTE]

[QUOTE=CHRIS925;812097191]fukin this.[/QUOTE]

Maybe one of these days :) 3DMJ meet up this week, maybe we'll get some training footage.

[QUOTE=fltallpaul;812103531]Good stuff Robbie...I will be starting my log soon as well for 2012 and perhaps we will see each other on stage. I won't be competing until Sept\Oct\Nov. Looking forward to the motivation from a fellow tall guy![/QUOTE]

For sure dude. I'm thinking if I qualify for the Yorton by some chance I'll do it for the experience but I'm not sure. I know I'm competing in May and July but maybe I'll just ride that out til Sept.

[QUOTE=bwelch1985;812113021]You're gonna have to really ham up the before pics to have a chance in this....completely unflexed, belly pushed out, shoulders back, beer cans and pizza boxes in the background....b/c I would imagine your offseason physique could beat 99.9% of the other competitors after pictures.:D

I can't remember the specifics, but didn't you deal w/ a relatively substantial injury last year? How is that doing?[/QUOTE]

Injury free aside from the nagging twinges and usual lifting pains. Lifting hard n heavy all the way through prep.

[QUOTE=NaturalLoco;812116891]goodluck!! being tall myself, you are someone to look up to! in for the journey[/QUOTE]

Thanks dude, tall guys gotta stick together in bodybuilding. At least we can find eachother in the crowd :D

[QUOTE=Bnizzle163;812138311]I will second the fact that you need to post up some training vids :D[/QUOTE]

We shall see.

[QUOTE=wastedtime;812430351]Curious as to why you are doing the silver and black which is an amateur show. Will the inba accept your pro status from the ifpa and nga?[/QUOTE]

Well 2 reasons actually. First of all, I've only competed twice so its still a new-ish thing to me. It'll be close to 2 years since I competed when that show comes around and I'm using it as a warm up. That's partly why I only started prepping at 14-15 weeks out.

The other reason is that I want to earn another pro card to have on my resume ;)

Morning Weigh-in: 207.8

Macros: 343c/75f/248p

Training: Arms
Weighted dips: 3p x 8, 8, 8

Skull Crushers: 100x12, 12, 12

Straight handle 2 hand extension, palms up: 80x12, 12, 12

DB curls: 60x6, 6, 4

Laying cambered handle cable curls: 115x4, 4, 4

DB Concentration curls: 25x12, 12, 12

Some quick forearm work.

Some quick forearm work eh? Just kidding. I'm gonna be in here a lot. No homo.

How did I miss this, already to page 2. Looking forward to following along Robbie.

[QUOTE=zmcdole;812598301]Some quick forearm work eh? Just kidding. I'm gonna be in here a lot. No homo.[/QUOTE]

[img]http://lh6.ggpht.com/_MFT8zWzUqPA/TR0fK4U1QHI/AAAAAAAAAJU/R-m4AGSVL3E/drumroll2.png[/img]

:D

[QUOTE=adamjohn32;812712601]How did I miss this, already to page 2. Looking forward to following along Robbie.[/QUOTE]

Thanks dude

[QUOTE=Rsardinia;812593081]Morning Weigh-in: 207.8

Macros: 343c/75f/248p

Training: Arms
Weighted dips: 3p x 8, 8, 8

Skull Crushers: 100x12, 12, 12

Straight handle 2 hand extension, palms up: 80x12, 12, 12

DB curls: 60x6, 6, 4

Laying cambered handle cable curls: 115x4, 4, 4

DB Concentration curls: 25x12, 12, 12

Some quick forearm work.[/QUOTE]

strong DB curls... things lookin on point here Robbie, will be following along

Info from 1/12/2012

Weigh-in: 208.2lbs
Macros: 354c/71f/259p

Training: Legs

Single leg leg press: 5pps+25x6, 4ppx8, 8

Laying ham curls, single leg: 120x6, 6, 6

Single leg extension: 100x12, 12, 12

BB SLDLs: 155x12, 12, 12

Seated straight leg calf raise machine: 2ppsx8, 8, 8

Seated calf raise: 2p+25x11, 11, 11

Friday: Off Day
Weigh-in: 207.8lbs
Macros: 360c/66f/248p

Saturday: Changed my mind. Was an off day because I was working overtime at the office but I'm just staring at my computer screen. I'm gonna workout upper today :D
Weigh-in: 207.8lbs

Sunday: 3DMJ Meetup, hopefully that means we'll get a workout in. It's leg day again ;)

Sunday: Meetup with 3DMJ was great and had lots of fun.
Sunday Morning weigh-in: 206.8lbs
Workout: Legs
Macros: 70f/460c/250p

Squats: 405x6, 6, 6 (easy peezy)
Goblet squats: 50x10, 65x10, 80x8
Glute Ham raises: 3x10, 10, 8

[QUOTE=Rsardinia;815105991]Sunday: Meetup with 3DMJ was great and had lots of fun.
Sunday Morning weigh-in: 206.8lbs
Workout: Legs
Macros: 70f/460c/250p

Squats: 405x6, 6, 6 (easy peezy)
Goblet squats: 50x10, 65x10, 80x8
Glute Ham raises: 3x10, 10, 8[/QUOTE]
repped 405 like there was nothing on the bar! some great motivation!

[QUOTE=SiSu247;815109661]repped 405 like there was nothing on the bar! some great motivation![/QUOTE]

I am Chris Lavado and I approve this statement. When he dropped down into his first 405 and came up I literally think it's as quick as I squat the bar.

Love you Robbie :D

[QUOTE=SiSu247;815109661]repped 405 like there was nothing on the bar! some great motivation![/QUOTE]

It felt like just the bar :D

[QUOTE=CHRIS925;815186301]I am Chris Lavado and I approve this statement. When he dropped down into his first 405 and came up I literally think it's as quick as I squat the bar.

Love you Robbie :D[/QUOTE]

You know this mannnn. It was a good squat session, first time w/o a mirror in front of me so it was a bit awkward.

[QUOTE=Rsardinia;815395231]It felt like just the bar :D



You know this mannnn. It was a good squat session, first time w/o a mirror in front of me so it was a bit awkward.[/QUOTE]

Different for sure bro! I made sure to start facing the other way at my gym a couple weeks back. I'm gonna be squatting this way from now on. Good call on that..

Morning Weigh-in: 207.6lbs
Macros:
Training: Upper

BB Bench press: 295x6, 6, 6
WG Lat Pulldown: 205x6, 6, 6
Flat DB fly: 70x12, 12, 10
High row: 60psx12, 12, 12
DB lateral raise: 17.5x12, 12, 12
Bent over smif row, palms up: 135x12, 12, 12
Bent over smif shrugs: 135x12, 12, 12

saw that group pic of the 3dmj guys in Eric's thread, lookin swole in it Robbie

[QUOTE=wrkoutfrq;815532301]saw that group pic of the 3dmj guys in Eric's thread, lookin swole in it Robbie[/QUOTE]

Like I told Luke, I just stood closer to the camera to make myself look big :D

[QUOTE=Rsardinia;815413231]Morning Weigh-in: 207.6lbs
Macros:
Training: Upper

BB Bench press: 295x6, 6, 6
WG Lat Pulldown: 205x6, 6, 6
Flat DB fly: 70x12, 12, 10
High row: 60psx12, 12, 12
DB lateral raise: 17.5x12, 12, 12
Bent over smif row, palms up: 135x12, 12, 12
Bent over smif shrugs: 135x12, 12, 12[/QUOTE]

Do you train instinctively? That is, do you just decide what exercises you are going to do once you get to the gym and just make sure you hit certain rep ranges?

[QUOTE=Incubusfan18;815704011]Do you train instinctively? That is, do you just decide what exercises you are going to do once you get to the gym and just make sure you hit certain rep ranges?[/QUOTE]

I know what my routine is like chest then back then chest then back then shoulders etc. and I just pick an exercise that will hit that body part based on the rep range I need to be in for that part of the workout. So for my first chest exercise its always a press of some sort and my second is either a press or a fly depending how I feel.

So to sum up, I wing it for the exercises but I know what body part for what rep range for each portion of the workout. I try to stick to the same 2 routines for the most part but I go to the gym after work at 530-6ish so when its super busy I have to go with what's available.

Morning weigh-in: 206.8lbs
Leg training tonight, gonna try and switch it up a bit and do some goblet squats with a DB then some db split squats with my back foot elevated on a bench.

Heard some awesome things about you, sir. Will be in on this even though I'm super late :)

In 4 striated abs starting pics. How much progression do you think youve made this offseason on dem wheels? Your squat is up there.