Hey guys I decided to start up a joint log with fellow forum member zbert. For those who don't know me, here's a link to my contest prep journal: http://forum.bodybuilding.com/showth...hp?t=141682811 I competed in the Metroland Bodybuilding & Figure Championships on March 31st, took 1st in the lightweight class, 4th in the novice class, and 3rd in the overall. It was an awesome experience, but now it's time but build a strength/mass base. I may or may not compete again, but if I do it will be after I graduate because I want to really put some size on before I diet down again. My diet is pretty lose right now, just trying to get 3000-3500 cals and around 200g protein per day and filling the rest with whatever.
I'll let Charles (zbert) go into detail about his training/diet and whatnot, but he's 10 weeks out from his first show right now and looking pretty sick. We decided to start this log just for some laughs and an opportunity to get each other motivated.
I'll be using Layne's PHAT routine as follows:
Monday: Upper Power
Tuesday: Lower Power
Wednesday: OFF
Thursday: Chest/Front & Side Delts/Tris
Friday: Legs
Saturday: Back/Rear Delts/Bis
Sunday: OFF
Strength is still going up slowly, but I've had knee, shoulder, and elbow problems lately so I have to customize my training around those minor injuries.
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06-16-2012, 10:19 AM #1
Journey of the Fatties - Incubusfan18 and zbert's Log
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-16-2012, 10:48 AM #2
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06-16-2012, 10:50 AM #3
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Aww shiiiiiet! Finally, you have a log in the contest prep section. Now I don't have to look around to find your log . IN.
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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06-16-2012, 11:47 AM #4
Like ryan mentioned above, decided to do a joint log with him and see if i can keep up with it. I plan to roll myself on stage in about 9 and 10weeks respectively if everything goes as planned. We are just two fat kids trying to get into shape hahah
Workout
Monday: Back
Tues: Chest
Wed: Legs
Thurs: Shoulders
Fri: Arms
Sat: Focusing on my weaker parts
Cardio is done Monday-Sat, hitting 400cals per session not including what i do for physical fitness.
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06-16-2012, 08:28 PM #5
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06-16-2012, 08:49 PM #6
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06-16-2012, 09:26 PM #7
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06-18-2012, 03:55 PM #8
Monday, June 18
Upper Power
Incline Smith Machine Press (counting bar as 45 lbs. for ease)
190 x 3,2,2
Barbell Rows (Yates style, overhand grip)
210 x 4,3,3
Barbell Curls
105 x 3,2,2
Cybex Eagle Chest Press
180 x 8,6,6
Weighted Pull Ups
BW+25 x 6,5,5
DB Lateral Raises
25 x 12
27.5 x 12,10
25 x 12
Elbows-Flared Pushdowns
Stack x 12,10,10
Notes: Got out of the lab (I'm doing research over the summer) a little late so had just under an hour to workout, so it was a little rushed. As I mentioned in the OP, I've been having shoulder pain on certain exercises (flat bench is out of the question) and my elbows have prevented me from doing any triceps exercises where my elbows are under a lot of stress. But pretty solid workout overall. I've been trying to increase each exercise by 5 lbs. each week, so I'm started to stall a bit. I'll probably keep the same weights next week but make sure I get another rep on each set.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-18-2012, 03:57 PM #9
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06-19-2012, 03:38 PM #10
Tuesday, June 19
Lower Power
5/3/1 Deadlifts
185 x 5
210 x 5
240 x 5+ (12 reps)
Smith Machine Calf Raises (standing on a wood block)
250 x 11,9,9
Cybex Eagle Leg Press (Low Foot Placement, Wide Stance)
370 x 11,10
390 x 6,6
Calf Raises on Cybex Eagle Leg Press
250 x 14,12,9
Lying Leg Curls
115 x 8,6,5
Single Leg Cybex Eagle Leg Press (High Foot Placement, Close Stance)
150 x 13,12
170 x 8 RP 4
Notes: First week on 5/3/1 on deadlifts.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-22-2012, 08:13 AM #11
Thursday, June 21
Chest/Front and Side Delts/Triceps
Smith Machine Seated Military Press (again, counting bar as 45 lbs. for ease)
175 x 4,4,4
Incline Dumbbell Press
60 x 12,11,11
Cybex Eagle Chest Press (really focusing on MMC and TUT here)
170 x 9
150 x 10,9
Dumbbell Lateral Raises
20 x 15,15,15,15
Elbows-Flared Pushdowns
10 x 12,11,11,9
Cable Flyes
4 x 12,10,8
Notes: Good pump, I like the hypertrophy days because you can just focus on using great form and feeling the muscle because you know you've already lifted heavy that week. Also I should not that I do my heavy shoulder work on this day, because it's too difficult to do after the heavy benching and rowing on upper power day.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-22-2012, 08:26 AM #12
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06-22-2012, 08:42 AM #13
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06-22-2012, 11:21 AM #14
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06-22-2012, 03:56 PM #15
Back/Rear Delts/Biceps
Wide Grip Pull-Ups
BW x 8,8,8
T-Bar Rows
3 PPS x 12,11,11,10
Close Grip Pulldowns
10 x 10,10,10
EZ Bar Straight Arm Pushdowns
60 x 15
100 x 8
80 x 9,9
Dumbbell Hammer Curls
40 x 7,6,5
EZ Bar Cable Curls
100 x 10,10,10
Cable Reverse Flyes
2 x 12,12,12
Cable Shrugs
Stack x 10,10
Notes: Only had 40 minutes to workout, so was kinda rushed but got everything in!Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-22-2012, 08:12 PM #16
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06-23-2012, 10:54 AM #17
glad you are holding it down ryan. My workouts switch up depending what my partners want to do and training that is going on.
I will try and update as often as i can. Ryan, your lying homie you do not look that bad at all. Pics are taken a few weeks ago. Still extremely fat but see what i can do. Left leg is not as flexed on the Front lat as the right, need to work on that. 8 weeks out.
Diet: 180pro, 150carbs, 50fat is what i am setting around at.
Monday:
Chest
Incline Dumbbell Fly
30 x 12
45 x 10
55 x 10
60 x 8
Incline Dumbbell Press
50 x 12
60 x 10
70 x 10
80 x 8
80 x 6
Decline Dumbbell Fly
30 x 15
40 x 12
50 x 10
60 x 10
Tues:
Leg
Leg Abductor supersetted with Leg Extension and Plates Lunges
60 x 15 Lunges bodyweight
60 x 12 Lunges bodyweight
140 x 12 Lunges 45lb plate in each hand
150 x 12 Lunges 45lb
Close Stance Squat w/ 5lb plate under heels
140 x 15
140 x 15
225 x 10
315 x 6
315 x 6
Wed
8 mile Road March (35lb bag) 1hour and 50mins
Thurs
Arms
All lighter weights due to time constraints
Fri
Shoulders
Shrugs
145 x 15
225 x 10
225 x 10
315 x 10
315 x 10
Upright Row
bar x 15
95 x 10
95 x 10
Machine Press
warmup 15
45lb x 12
90lbs x 15
90lbs x 15
Sat
Rack Pulls
145lbs x 12
225x 10
315x 6
315 x 6
One Arm Pull Down
20 x 12
30 x 12
40 x 12
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06-23-2012, 12:17 PM #18
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06-24-2012, 12:31 PM #19
Sunday, June 24
Legs
Leg Press
3 PPS x 8 RP 3 (feet all the way at the bottom of pad, hard as fuuu)
3 PPS x 15 (feet on the top, much easier)
4 PPS x 8 RP 3 (feet on the top again)
Never used a "normal" leg press before, but I was training at a different gym today so I figured I'd give it a shot. Here's what it looked like
Lying Leg Curls
90 x 12
110 x 8,6
Single Leg Cybex Leg Press Machine
155 x 8
130 x 14,12
Seated Leg Curls
90 x 10,8,8
Cybex Calf Raise Machine
150 x 12,11,11
Calf Press
230 x 15,15,15
Notes: My school gym is closed on the weekends during the summer so I had to walk to the local YMCA today, still got a pretty solid workout in.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-24-2012, 02:53 PM #20
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9489
Z, Looking very solid in the nudez!
Walking to and from the gym on leg day?! Killa! lol*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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06-24-2012, 04:18 PM #21
this, Z your waist is RIDICULOUS, very waspish. you are in a great spot IMO, just keep pushing and you should be fine.
i actually enjoy walking to the gym, even on leg day. gets me nice and warm for the destruction that usually entails leg workouts. walking home, however, is a different story...
Ryan, you mentioned lab... what are you going to school for?"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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06-25-2012, 07:20 PM #22
Monday, June 25
Upper Power
Incline Smith Machine Press (counting bar as 45 lbs. for ease)
195 x 3,2
185 x 5
Barbell Rows (Yates style, overhand grip)
215 x 4,3
205 x 5
Barbell Curls
95 x 6,5,5
Cybex Eagle Chest Press
185 x 8,6,7
Weighted Pull Ups
BW+25 x 7,6,6
Elbows-Flared Pushdowns
10 x 13
11 x 8,8
Seated DB Lateral Raises
20 x 10
15 x 10,10,10Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-25-2012, 07:23 PM #23
Haha yeah it was definitely a slower walk than the walk there.
Yeah it is nice, I like biking to the gym sometimes too. I'm going to school for electrical engineering, and I'm at school over the summer doing research in ultrasound biomicroscopy.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-26-2012, 02:17 AM #24
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06-26-2012, 03:45 PM #25
Tuesday, June 26
Lower Power
5/3/1 Deadlifts
200 x 3
225 x 3
255 x 3+ (10)
Cybex Squat Press
450 (5 PPS) x 7,6,6
Smith Machine Calf Raises (standing on a wood block)
275 x 7,7,7
Lying Leg Curls
120 x 7,6,5
Single Leg Cybex Eagle Leg Press (High Foot Placement, Close Stance)
150 x 12,10,9
Cybex Donkey Calf Station
270 (3 PPS) x 12,12,12
Notes: One of the best leg sessions I've had in awhile. No knee pain to speak of (that's a first in a while) and great MMC on all exercises. Strength is on the rise too.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-26-2012, 03:47 PM #26
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06-26-2012, 06:58 PM #27
awesome man, i've got a buddy who is an electrical engineer, works right now for some company troubleshooting malfunctions with parts from large machines... or at least that was the way he described it to me. i'm a biologist, and have NO mind for engineering at all. solid leg day BTW, i think you may have been a little conservative with your deadlift max for the 5/3/1 setup
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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06-28-2012, 04:53 PM #28
Thursday, June 28
Chest/Front and Side Delts/Triceps
Smith Machine Seated Military Press (again, counting bar as 45 lbs. for ease)
175 x 5,5,4
Incline Dumbbell Press
65 x 9,9,8
Slight Decline Smith Machine Press (really focusing on MMC and TUT here)
185 x 7
165 x 11,10
Seated Dumbbell Lateral Raises
20 x 10
15 x 10,10,10
Elbows-Flared Pushdowns
Stack x 10,10,10,10
Machine Flyes
90 x 10,9
Notes: Only had 40 minutes to workout today so I had to rush, sacrificed rest time and probably could have had some more reps if I rested more. But solid workout nonetheless.Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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06-28-2012, 04:59 PM #29
- Join Date: Dec 2007
- Location: Melbourne, Victoria, Australia
- Age: 39
- Posts: 3,462
- Rep Power: 1803
LOVE PHAT! Really am digging it. It's fun chasing higher maxes and working body parts twice a week.
It could be in my head but I can actually feel it working in that lifts are really coming back.
Bro, we need some nudez in here of your 'fattiness' hahha bet you're still shredded!- <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.
- Also, join my log on ********: http://www.********.com/AndysNaturalJourney
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06-29-2012, 12:30 AM #30
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