Road to OCB Midwest States!!

karlv517 · 06-28-2009, 11:49 AM

Hey everyone, I'm here to share my contest prepartion for the upcoming OCB Midwest States on November 21, 2009. I've been working out for the past 5 years, 3 of them geared towards bodybuilding. This will be my first show and I'm hoping to place well.

I'll be posting stats, progress pics each week, my diet and workout routine. I will also be posting videos of training sessions soon.

Current weight(6-28-09): 209.8
Height-6'
Arms-18'
Waist-33
Age-20

Issobolic28 · 06-28-2009, 11:51 AM

Good luck. I am doing a first show too...

karlv517 · 06-28-2009, 11:59 AM

Workout routine:

Day one: Biceps and triceps

Day two: Legs

Day three: OFF

Day four: Chest and triceps and calves

Day five: Back and biceps

Day six: Shoulders and calves

Day seven: OFF

Had an awesome leg day today

Squats:
warmup- 135 x 20
Warmup- 225 x 15
set 1: 315 x 12
set 2: 365 x 10
set 3: 405 x 7

Leg Press:
9 plates each side x 10
10 plates x 8
10 plates x 8

leg extensions:
250 x 8
250 x 8
250 x 8

Hamstring curls:
140 x 10
150 x 8
150 x 8

Standing calf raises:
160 x 15
160 x 12
160 x 12

seated calf rases:
180 x 10
180 x 10
180 x 10

karlv517 · 06-28-2009, 12:02 PM

meal 1: 35/30/4 6:30am
? cup of oatmeal & 1 scoop of whey protein

Meal 2: 40/3/10 9:30 am
chicken breast or fish with ? tablespoon of peanut butter

Meal 3: 35/20/6 11:30 am
1 can tuna, ? cup oatmeal, 3 fish oil capsules

Meal 4: 40/75/7.5 2:30 pm
pre-workout meal
chicken/fish 1 ? cup of rice

Meal 5: 35/82/6 5:30 pm
post-workout
1 ? scoop of whey, 3 scoops carbogain

Meal 6: 40/3/13 7:00 pm
1 can of tuna 3 fish oil capsules & ? tablespoon of peanut butter

Meal 7: 35/35/2.5 9:00pm
chicken/fish ? cup of rice

Meal 8: 40/3/11 10:00pm
2 scoops of casein protein 2 fish oil capsules & ? tablespoon of peanut butter

macros: 300/250/60

on leg days I drop protein by 50 grams and add 150 grams of carbs

tsaiwins · 06-28-2009, 03:50 PM

beastttt

karlv517 · 06-28-2009, 04:13 PM

video of me squatting 405. can someone embed for me?

www .youtube.com/watch?v=fwxuOvZD9Rw

bballbrett5 · 06-28-2009, 04:25 PM

Bnizzle163 · 06-28-2009, 05:34 PM

This will be my first show as well. Looking beastly man!

tsaiwins · 06-28-2009, 07:33 PM

Quote:

Originally Posted by bballbrett5

whos that beastly guy spotting him?!?! haha jp

karlv517 · 06-28-2009, 08:15 PM

Quote:

Originally Posted by tsaiwins

whos that beastly guy spotting him?!?! haha jp

tsai for the win...hahaha

karlv517 · 06-29-2009, 01:53 PM

Today is my off day, but went and did abs and some cardio

Abs:
decline sit-ups w/ 25lbs: 30 x 3
leg raises w/ 10lbs: 20 x 3
side crunches w/ 100lb dumbell: 20 x 3 (each side)

Cardio:
mile run warm-up
20 min on bike

Tomorrow is chest day, I'll be posting some pics and video's tomorrow

Madoc007 · 06-30-2009, 03:35 AM

Dudeeeee. good luck... today (Monday) was my first day back in the gym after two weeks break since i screwed up my shoulder. Wasn't bad but I dropped some weight :-\

Bnizzle163 · 07-01-2009, 12:47 PM

Quote:

Originally Posted by tsaiwins

whos that beastly guy spotting him?!?! haha jp

Are you competing as well, tsai? You should do the teen division if you'll still be 19 Nov.21st.

tsaiwins · 07-07-2009, 09:49 PM

Quote:

Originally Posted by Bnizzle163

Are you competing as well, tsai? You should do the teen division if you'll still be 19 Nov.21st.

nah unfortunately im not competing as well, just lift with ma friend karl regularly. i may think about doing some shows later down the road.

Bnizzle163 · 07-08-2009, 10:34 PM

Quote:

Originally Posted by tsaiwins

nah unfortunately im not competing as well, just lift with ma friend karl regularly. i may think about doing some shows later down the road.

Bummer, man. It would've been nice to see someone else from the forums doing the same show.