I am working towards taking the stage in my very first pro bodybuilding event. I'm just coming off an open class win in the tall class (NABBA doesn't have weight classes), in which I nabbed myself a pro-card (good for 2 years). The first NABBA professional event is coming up on November 10th in York, PA. That leaves me with 21 weeks from tomorrow I believe until showtime.
I am currently sitting at 200 lbs (up 5 lbs from my show last Saturday). I'd like to keep myself from getting no heavier than 210 lbs over the next 6-7 weeks before starting a 14-15 week contest prep. The goat here will try to get my metabolism back to normal and slowly work to increase my calories to and then slightly above maintenance and put on a few lbs. In the past I have waited 2 years between shows, so this is a new timetable for me to work with.
I have no expectations of doing well in the show, since there is only going to be 1 class (all height/weights mixed together). I'm not very huge at all, but I believe I can bring a level of conditioning to the stage that may allow me to place top 5 if I'm lucky.
I'm starting back on my diet (which I'll post up shortly) this upcoming Monday. Allowing myself to enjoy the Father's Day weekend and forget the rigors of training for a day or two. Come Monday, it's go hard or go home. I will also post up my planned routine, emphasizing my lagging arms and chest as well as my current supplementation stack. It's gonna be a long ride, no doubt with countless challenges along the way (because life stops for nobody). I'm beyond excited to get started on this though and welcome to those who care to follow!
- Stan
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06-15-2012, 07:33 PM #1
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Demon Embraces the Inner Monster - Path to MASSiveness in 2014
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06-15-2012, 07:37 PM #2
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06-15-2012, 08:05 PM #3
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06-15-2012, 08:17 PM #4
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Workout Plan
Below is my planned workout, at least for the first 7 weeks or so. Putting emphasis on arm and chest development. Will see how this goes. Also gonna poke around some other's logs to find a nice neat way to post my workouts each day
Chest/Biceps
DB Flyes - 12,10,10
Barbell Bench - 12,10,8,6,4
Incline Barbell Bench - 10,8,6
Cable Crossover - 10,10,10
EZ Bar Curl - 12,10,8,8
Seated Incline DB Curl - 10,10,10
Machine Preacher Curl - 10,10,10
Chins - 15,15,15
Legs
Squats - 12,10,8,6,4
Leg Press - 15,12,10
SLDL - 10,8,6
Barbell Lunges - 10,10,10
Leg Curls - 15,15,15
Leg Extensions - 15,15,15
Shoulders/Calves
Standing Barbell Press - 12,10,8,6,4
Side DB Laterals - 12,12,12
DB Shrug - 10,10,10
Front DB Raise - 10,10,10
Reverse DB Flyes - 12,12,12
Behind Back Barbell Shrug - 10,8,6
Seated Calf Raise - 20, 15, 12, 10, 8
Standing Calf Raise - 20, 15, 12, 10, 8
Back/Triceps
Barbell Rows - 12, 10, 8, 8, 6
Pull-ups - 15, 15, 15
Deadlifts - 10, 8, 6, 4
DB Row - 10,10,10
Lat Pulldown - 10,10,10
V-Bar Pressdown - 12, 12, 12
CGBP - 10, 8, 6, 4
Skull Crushers - 10, 10, 10
Machine Extensions - 12, 12, 12
Chest/Calves
Barbell Bench Press - 12, 10, 8, 6, 4
Incline DB Press - 10, 10, 10
Weighted Dips - 10, 10, 10
Pushups - 2 sets to failure
Leg Press Calf Raise - 20, 15, 12, 10, 8
Standing Calf Raise - 20,15,12,10,8
Arms
DB Preacher Curl - 12, 12, 12
Rope Extensions - 12, 12, 12
Barbell Curls - 12, 10, 8, 8, 6
French Press - 12, 10, 8, 8
Reverse EZ Bar Curls - 10, 10, 10
Prison Dips - 10, 10, 10
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06-16-2012, 09:31 AM #5
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06-16-2012, 09:18 PM #6
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Below is my diet plan, which takes effect on Monday. Goal here is to start fairly low (3000 is low for me for bulking) and slowly increase my intake, trying to get to the point of gaining a pound a week. Will do this for 7 weeks or so before jumping into my contest prep mode.
I will allow 1 cheat meal per week and also may institute refeeds on my chest or arm days. Not sure yet, but may make sense. Into the gym tomorrow!
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06-17-2012, 11:20 AM #7
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Chest/Biceps Workout
Happy Father's Day to all those father's out there! Made it into the gym around 9 AM this morning before coming home to spend the rest of the day with my wife and son. May be trying different formats for my workout display. Something that's easy to read. Feedback is always welcome!
Pre-workout I went with an ON sample of their Amino Energy. The blue raspberry tastes like candy and I was feeling energetic and RIDICULOUS pumps throughout my workout. I can't remember the last time my bicep vein was so full and stuck out! Intra workout I drank some generic BCAA powder mixed with Crystal Light, then just hit 2 scoops of whey and a pop-tart when I got home. (don't worry, I'm ditching the pop-tart starting tomorrow!).
Plan to be back in the gym again tomorrow for some more domination!
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06-18-2012, 08:17 AM #8
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Leg Day
Woke around 430 AM this morning, polished off some oatmeal, a banana, and 2 scoops of whey before heading out into the dark of the morning...
Training legs at 5 AM is one of the toughest things to do both physically and mentally. It's hard to get the intensity up to where it needs to be, but I made my best effort. Squat weight wasn't all that high. I kept the weight on the initial sets relatively low because I haven't done this much volume for squats in quite awhile and wasn't sure how I'd hold up. For Barbell Lunges, this is the first time I've ever done them. Started with light weight so I could get the feel. Am thinking if I want to go heavy on these though I may need to drop from 10 to 8 reps because cardio-vascularly, these are brutal!
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06-18-2012, 07:13 PM #9
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Here is the lowdown on my current supplement stack. Pre-workout is typically Animal Rage right now, but I do have various sample packets of others, so if I go with something else pre-workout, I will note it in my workout notes.
Animal PAK
Animal Flex
ON Fish Oil
Generic BCAA Powder for intra-workout mixed with Crystal Light
Animal Rage (pre-workout)
ON Whey & bb.com Whey
MHP T-Bomb II
I will also be adding in Massport later this week for postworkout and will also be adding in RecoverPro in place of the generic BCAA powder and will be drinking that pre and during workout. Also will be trying out Ergobolic by ERGOGENIX for it's cortisol control properties.
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06-19-2012, 04:55 AM #10
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Shoulder Workout
Up and at it early again this morning (5 AM). Workout went quite well. Had planned on doing Behind the Back Barbell Shrugs, but wasn't feeling the additional trap exercise was necessary. Went with front DB raises instead. This may prove to be too much front shoulder work since I'm benching twice a week too, but we'll see. Have to be able to adapt to how your body feels. Other than that, everything went as planned!
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06-19-2012, 06:51 PM #11
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
I fell off the clean eating wagon a bit today. Bowed to the stresses of life and had dinner at Taco Bell. My son has been in the hospital twice since the weekend (finally got discharged tonight), so that makes for a stressful day. Rest of the day was clean though and even made sure I got my workout in this morning before heading to the hospital.
We may bow under life's pressures, but break we shall not!
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06-20-2012, 04:07 AM #12
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Hit arms this morning at 5 AM. Pretty decent workout. My forearms were definitely feeling it by the end, especially with the reverse curls thrown in there. I also did a burnout set of standing DB curls at the end of the workout, going from 40 to 35 to 30 to 25lbs. Good stuff!
It's supposed to be in the mid 90s here today, so the plan is to get in a run later once the sun goes down, assuming it's still not ridiculously humid. We shall see...
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06-21-2012, 04:50 AM #13
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Today marked my 5th consecutive workout, 4th consecutive 5 AM workout. Needless to say, I'm starting to feel it and I may very well take a day off tomorrow.
PRE-WORKOUT: 2 sample backs of C4 Extreme
In addition to my lifting I performed 15 minutes of elliptical machine cardio on level 6.
My weight has actually dropped a couple lbs over the last few days. Being that I have been hungry in the middle of the day, I'm going to increase my calories from 3000 to around 3300 and see how that works for several days...
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06-21-2012, 11:35 AM #14
- Join Date: Dec 2006
- Location: San Francisco, California, United States
- Age: 36
- Posts: 18,166
- Rep Power: 44941
Hey there brother, here is the link to my log I finally got around to starting. Good luck with the prep, I'll make sure to try and get to your show this time around since I missed your epic win this month.
http://forum.bodybuilding.com/showth...#post903381503
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06-21-2012, 11:39 AM #15
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06-21-2012, 11:45 AM #16
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Updated Supplement Stack
Well I was surprised and excited to find that 4 different supplement companies were interested in giving me their products for free in exchange for an honest review and log of it (don't worry, none of the companies have a policy against logging multiple supplements). With that being said, my new stack, which will be in full effect by the end of the week most likely once all the product arrives is:
Animal PAK - multivitamin
Animal Flex - joint
Animal Rage/Cellucore C4 - preworkout
AI Sports Nutrition RecoverPro - BCAA (pre/during workout)
Infinite Labs MassPort - PostWorkout
ErgoGenix Ergobolic - Cortisol Control
BSN EvoTest - Test Booster
ON Whey Protein
ON Fish Oil
Looking forward to the results I should achieve with focused diet, training and supplementing so many areas as well. As I said this is the first time I'm going about a rather clean bulk so I'm looking forward to what comes of it.
- Stan
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06-22-2012, 07:54 PM #17
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Weight: 197.5
Hit up a brutal back and tricep workout tonight. Also started on Infinite Labs MassPort for post workout recovery as well as Ergogenix ErgoBolic to help with cortisol control. Planning on heading back into the gym tomorrow morning for chest and biceps and then a much needed day off on Sunday!
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06-23-2012, 07:44 AM #18
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Today was the 7th straight day in the gym. Didn't think I was going to be able to survive, but actually increased weight on flyes, and flat and incline bench, which is awesome. Tomorrow is definitely an off day before hitting legs on Monday. I'm still trying to figure out why my weight continues to decrease. I'm eating 3300 calories a day and probably a tad more because I have been having about 1 cheat a day at this point (I figured if my weight isn't going up and I'm still looking lean, why the hell not!)
Weight: 196.4 lbs
Cardio: 15 minutes elliptical level 6
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06-23-2012, 08:21 AM #19
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06-23-2012, 10:35 AM #20
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06-24-2012, 04:04 AM #21
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06-25-2012, 07:23 AM #22
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Weight: 197.4 lbs
As expected, weight came down several pounds after a day of clean eating following my pizza extravaganza Had to be in the office at 7 AM this morning (plus it's an hour commute), so will see how much I can bring to my leg workout this evening when I get home. Gonna need to lean on my pre-workout a bit more than normal
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06-27-2012, 07:18 PM #23
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Weight: ???
My DOMS from my Monday evening leg workout were so bad, I found myself waking up this morning on some guy's couch and all kinds of disoriented. He had no scale so I'm still unsure of current weight. Okay, so I crashed at my brother's apartment to avoid the 52 mile commute to work.
Arm workout was pretty good, added weight to a handful of exercises. The last set of prison dips I had two 45 lb plates on my thighs and then got some nasty pain in my right knee, so I had them deloaded and just repped out with body weight.
Hoping for a good night sleep tonight and back at it tomorrow AM before work for chest/calves! Come on bench!
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06-27-2012, 07:20 PM #24
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5992
Joining a bit late, but would love to watch the prep! Best of luck in your upcoming show my friend!
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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06-28-2012, 04:53 AM #25
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06-28-2012, 04:55 AM #26
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Had planned on heading into the gym for a chest/calf workout this morning, but couldn't get it moving in the right direction. Stuffy nose and headache made me just wanna lay down and rest after I woke up and ate my pre-workout meal at 520. Will try to get in over lunch though to take care of business. No worries!
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06-28-2012, 10:47 AM #27
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
So I did get in over lunch, but the focus and energy just wasn't there. My right knee is still bothering me enough that I decided it was in my best interest to skip calf work and cardio. Elbow joints were a bit sore, but did manage to increase weight on all exercises which is promising.
I'm also planning on adding some BSN EvotTest and Controlled Labs White Blood v2 to my stack by the weekend. Once they come in I'll provide an updated list of my current supps. Weight has remained constant throughout the week, so I'm at the point where I have to TRY to eat enough to put pounds on. Not a bad problem to have. The challenge will be making healthy choices instead of opting for the calorie dense unhealthy options...
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06-28-2012, 06:19 PM #28
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06-28-2012, 07:43 PM #29
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
- Posts: 2,869
- Rep Power: 5992
Darren Conroy
Controlled Labs Sponsored Natural Athlete
ISSA Certified Personal Trainer
Aesthreadics.com
info@aesthreadics.com
FREE Controlled Labs SAMPLES
forum.bodybuilding.com/showthread.php?t=149596763
Free Controlled Labs supps for your labels
http://forum.bodybuilding.com/showpost.php?p=117636651
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice
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06-28-2012, 07:45 PM #30
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