*the journey is the reward*2012 natty show prep

[ch3v3ll3]

AC, have you always trained on a split, then?

What's your opinion about the recent fad of PLing-style programs many natty BBers are using these days?

[acm807]

AC, have you always trained on a split, then?

What's your opinion about the recent fad of PLing-style programs many natty BBers are using these days?

eh i've toyed with a TON of different splits. ALWAYS end up going back the split i just posted.

and my opinion on the PL style programs are....THEY ARE FRIGGIN AWESOME! this off season i plan to do more heavy lifting and even keep track of percentages. maybe even run some west side or sheiko. i'm a big fan of alberto nunez and everything he does. lol no nuthug of course, but the dude is so legit and a real inspiration to me as a "smaller" natural bodybuilder.

[acm807]

forgot to post tuesdays leg day!!!

3/27 legs

squat (sit to a 90 degree platform)
135-10, 10
225-8
275-3x8

leg press (narrow feet)
4 plates-2x12
6 plates-12
8 plates-12
10 plates-3x8

straight leg deadlift with db, and straps
60-12x
75's-10
90's-8
110's-8, 8, 10 PPPRRR!

then some curls, extensions, and raises.

boom awesome leg workout. first time doing those squats to a complete sit at 90 degrees. actually liked it. heavy legs this saturday! hoping to throw around some real heavy stuff.

3/28 BACK

magnum pull down
3 plates each side-2x8
this is a picture of this exact pull down machine from my gyms website....


t bar row
3 plates-2x8

close grip row
3 plates-2x12

magnum row
2 pleates each-8, 12, 12

1 hand underhand row
40-12
60-12
70-2x8

DB alt curl
30-12
35-11
50-5

Lat pull down
100-12
120-12
130-12

hammer curl to shoulder
50-8
55-5x

pre AND post cardio-walking tredmil. highest incline. speed 3.8. calories 130 each.

pretty good workout here. this was done at my work, so the equipment was all different than i usually use. loved it though. a day later i'm still feeling the stretch in my lats that those magnum machines give.





shoulders today! also am planning on a little bit of HIIT afterwards!

oh and weight was 177.2 this morning. weight is dropping fast. may throw in some more carbs this week or an extra refeed.

[acm807]

some of my eats in the past few days...









BOOM! g/f suprised me with a whole back of shiratake noodles!!!!





and another myspace pic from today's shoulder workout. 177.2 this morning....



will post up the shoulder workout later tonight. =)

[acm807]

yesterday's shoulder workout

shoulers

barbell military press
135-3x8 (not using lower half at all)
185-6, 7, 8 (exploding through with legs)

DB Press
55-12, 12, 10

BB shrug SS w/ plate shrug
45-12, 45-12
65-2x12, 45-2x12
85-2x12, 45-2x12

DB anterior delt raise
alternating-35-2x8
together-35-2x12

DB lateral raise
1 hand-20-2x12
2 hand-40-3x10

pre cardio-eliptical- 10 min 100 cal
post cardio- stairs- 6 min HIIT 80 cal
-eliptical 5 min-50 cal

pretty good workout!

3/30
TODAY

off day! legs need it. did some foam rolling last night on the quads. hurt so good!

177.0 this morning! losing weight very quickly! well see what the off day does to the scale tomorrow morning. if i'm under 177 i may throw in an extra 30 carbs per workout day.

HEAVY legs tomorrow!!!

happy friday homies!

[MITCHAPAL00ZA]

holy ****. sick delts. just found this log. Im in....sorry if you've addressed this, but when is your show?

[acm807]

holy ****. sick delts. just found this log. Im in....sorry if you've addressed this, but when is your show?

thanks bro! repped!

show dates are june 23 and july 7!

[acm807]

legs today!

weighed 176.4 this morning.

may be losing too quick.

so thats 2.4 pounds this week!

i'm shooting for 1.5 pounds a week, so i may make a very small change.

[ch3v3ll3]

Lets see dem dere details on the leg training bro.

[acm807]

Lets see dem dere details on the leg training bro.

lol it was a pretty good leg session! will be posting it up tomorrow after church and before my chest/tri workout!

i did hit 315 for 2 sets of 5. ATG squats.

[ch3v3ll3]

****ing shoulders/forearms/bis/tris are insane bro.

[pshickey]

Looking good man!

[4backcracks]

damn bro lookin good! im always lookin for people to weigh in on my log, im 2 weeks out id appreciate it if you'd stop by!

cant wait to see what you'll look like come contest time (no homo). Im sure youve answered this but are you trying to qualify as a pro this comp season? You look unreal!


heres a link to my log btw
http://forum.bodybuilding.com/showth...63&p=858171053

[WoopItsKevin]

Serious arm shot there man! I'm jealous of that pull-down machine it looks awesome

[acm807]

****ing shoulders/forearms/bis/tris are insane bro.

haha thanks man!

Looking good man!

you too!

damn bro lookin good! im always lookin for people to weigh in on my log, im 2 weeks out id appreciate it if you'd stop by!

cant wait to see what you'll look like come contest time (no homo). Im sure youve answered this but are you trying to qualify as a pro this comp season? You look unreal!


heres a link to my log btw
http://forum.bodybuilding.com/showth...63&p=858171053

i'll post in it tomorrow! we can be log buddies. lol.

and yes i am competing in two pro qualifiers. my goal is to become a natural pro in the next 3 years. BUT, the sooner the better! haha.

Serious arm shot there man! I'm jealous of that pull-down machine it looks awesome

thanks brother. your avi is freakin joocy!!!!!!!!

that's the gym i work at! so lucky to work there, it's got awesome equipment.










will be posting my last two workouts and some updates tonight.

[acm807]

3/31 LEGS

squat
225-8
275-5
315-5, 5, 4, 3

Narrow Leg Press
8 plates total-12
10 plates total-6
12-5, 5, 5

Lunge
135-3x5

Freemotion Squat machine
180-10
220-8, 10, 10

Ham curls, quad ext, and some calve raises

no cardio

4/1 Chest/Tri

Flat Barbell Bench
225-5
275-5, 3
285-2
300-1 pr at this bodyweight

DB flat bench
85-3x8

Incline bench
185-4,5,4

Dip
+45-8
+90-3, 4, 4

CLose grip bench press
135-3x8

Overhead db ext
80-10
85-3x9

Freemotion chest press (2 separate drop sets)
90-6,6 70-6,6 50-8,8
70-2x10

Straight Tri Ext(staight cable bar)
160-10
170-3x8

Standing Cable fly
40-12
50-12
60-12
70- 2x8
40-15

pre cardio-eliptical. lvl 3. 10 minutes. hr ~140 100 cal
post cardio-walking tredmill. speed 3.7. incline 15. 10 mintes. 125 calores. hr 160





bad news had a weak moment in the diet today. first (and will be only) unplanned "splurge". Was feeling VERY depleted and ran down after this chest workout. had to go out to buy a new scale after my workout and i was SUPER light headed and just didn't feel good while i was at the store. Alls i could think about was that i needed some extra carbs because i felt sick. so i planned on going home and eating an extra 40g of carbohydrate from the source of my choice. ended up eating about 120 grams of carbs.
started off with some ben and jerrys fro-yo. ate one serving. was supposed to call it quits there (38 g of carb). but like i said had a weak moment, and i splurged. i ate 4 servings of SS/FF chocolate and cheesecake jello mixed with lactate milk after the ben and jerrys. Then added in a serving of FF grahm crackers. so on the day im 120g of carbs and about 6g of fat over what i need to be. It's definitely not the end of the world. but im not happy with myself either.

in other news, had a great spring break. back to school tomorrow. almost looking forward to get back in the "swing of things."

oh, and bought a new scale today. compared to my other scale, it's light by about .5 pounds. from here on out i will be weighing myself on this new scale.

back/bi tomorrow.

[UphillFitness]

A little late but I'll be following along the rest of the way. Good luck with the rest of your prep and with getting that pro card!

[acm807]

A little late but I'll be following along the rest of the way. Good luck with the rest of your prep and with getting that pro card!

thanks bro, repped!

177.6 this morning. a little high. back to the routine today with school.

[acm807]

4/2
back/bi

low cable row
200-8
220-8
240-8
260 (whole stack)-3x8 (pr at this weight)

pull down
140-3x12

High Row
90 each-12
100 each-3x10

1 hand neutral grip pull down
50 each hand-10
60 each hand-3x8

straight barbell curl
95-8, 6, 7,

Partial deads (to knee)
225-2x10
(hammies still sore and tight. so i stopped the deads)

some more curls, and a few drop sets of hand handed rowing

pre cardio-100 cal 10 mins elip.
post cardio-100 cal 10 mins elip.

feeling depleted/ran down. had to really pump myself up for this one. got a company dinner on Wednesday and a really nice restaurant. looking forward to getting some good quality eats in. protein will be upp'd about 50 grams that day. it's an all you can eat fancy steak house. chicken, shrimp, steak, and other meats. will keep the carbs low.

[acm807]

176.5 this morning. down a full pound from yesterday. felt a TON better this morning. much more dry AND full. hoping yesterday was the product from my little oops in the diet a few days ago.

hit shoulders today. solid workout. will post it up later tonight.

[acm807]

4/3 shoulders

seated db press
75-8
80-5, 4, 4, 5

behind neck barbell press
135-3x8

Barbell shrug
135-10
185-3x10

DB laterals
40-2x10

pre cardio=100 cal eliptical
post cardio=150 cal incline tredmil

[schabowy90]

Fuaackkk that pic up top. Wicked delts. Rear delts are poppin like mad.

[acm807]

Fuaackkk that pic up top. Wicked delts. Rear delts are poppin like mad.

thanks bro, repped.






176.5 again this morning. off day today.

[XClassic10]

Damn dude, looking awesome. Solid build with great shape! Looks like we're both after the same thing this summer, natty pro card! We got this =)

[acm807]

Damn dude, looking awesome. Solid build with great shape! Looks like we're both after the same thing this summer, natty pro card! We got this =)

haha thanks bro! just looked at your pics and no homo, but you too! we have a pretty similar build.

what show(s) are you planning on doing!?

i'm doing a NGA show june 23 and an IFPA july 7.

[acm807]

decided to skip my 10am A and P II class and go do some HIIT cardio. =) ended up around 250 calories. in about 15 minutes. did sprints on the tredmill and some bike work.

[XClassic10]

haha thanks bro! just looked at your pics and no homo, but you too! we have a pretty similar build.

what show(s) are you planning on doing!?

i'm doing a NGA show june 23 and an IFPA july 7.

thanks man! yeah we do actually, haha different shape in some areas but our structure looks pretty close.


and wow this may just be a shot in the dark.. but are you talking about the titan classic in Iowa and the IFPA show in St. Louis? although my contest schedule isn't officially set in stone, those are actually two of the shows that I was planning on doing as well. if so... small world lol

[XClassic10]

hey man how's everything going its been awhile. You still prepping for the same shows?

[acm807]

I'm back!

=)

long story short,

obviously decided against doing both shows. No excuses to be honest, just didn't have my head in the game 100%. I didn't want to waste my time/money/effort in doing the shows if i wasn't in it 100% . It was a tough decision, but I decided to focus on school, work, and having a little fun.

all though i pulled out of both shows, I still hit the gym hard the past few months and kept up a clean diet and continued to get lean.

the reason why i'm starting this log back up is because i just got back from vacation and i caught the bodybuilding show bug again from looking through the results of all of the different contests the past few months. I always find myself going through the contest prep log section and reading page after page of everyones logs and it always lights a fire underneath my butt to do another show! The 3DMJ guys specially! To be honest i've thought about cheating myself and crossing over to the "dark side" a few times in the past, but one look through their material and I just about slap myself in the face for even thinking about it. I really do believe in a matter of a few years I can earn myself a pro card. SO ill do my best to use this log again as a tool to keep myself motivated and a way to assess my progress as time goes by. and hopefully have a couple of followers along the way. =)

anyways, heres a few pictures of me before i left for vacation 2 weeks ago...









time to get back at it!

[acm807]

my new routine will be..


The Matt Ogus inspired (no nutthugg)....

1. legs
2. push
3. pull
4. rest
REPEAT

starting legs tomorrow.