Vaporize's Contest Prep Log @ 10 weeks out

**Vaporize** · 03-11-2008, 11:26 PM

Doing my first contest on May 24th. The California State bodybuilding championship.

Stats:
Age: 21
Height: 5'8
Weight: 214
BF%: roughly 10%

Compound plan:
Currently on 750mg Test E dropping to 250 last 4 weeks out
Tren @ 400mg starting 10 weeks out
Winstrol @ 50mg starting 6 weeks out
Caber @ .5mg E3D
Letro @ 2.5mg 4 weeks out
T3 @ 25-50mcg pyramiding (maybe higher need input) starting 8 weeks out
ECA/Clen being used 2 weeks each, one at a time.
IGF-LR3 25mcg Bilateral 4 weeks out

Split:
Day 1: Chest/Tri
Day 2: Back
Day 3: Legs
Day 4: Shoulder/Bi
*calves done EoD or ED
*cardio done 3-4 days a week HIIT 20 minutes on empty stomach in the morning with Xtend
*Post workout cardio done most lifting days for 15 minutes

Contest details:
2008 NPC California State Bodybuilding & Figure Championships
Estimated weight: hopefully less than 198 to qualify for light heavyweight.
Routine music: probably "Nothing Else Matters" by Metallica.

**Vaporize** · 03-11-2008, 11:27 PM

Current pictures at 10.5 weeks out:

Ab and thigh.

Front double bicep

Side tricep

Side chest

**Vaporize** · 03-11-2008, 11:29 PM

Back double bi

Front lat spread (needs work)

Back lat spread

Most muscular

----------------------------------------------------------------------------

Ok, that pretty much sums it up. I could use ANY advice (constructive please im sensitive :P j/k lol) whether it has to do with posing, routine help, compound help etc. Any knowledge is useful so feel free to pitch in.

**topcornr** · 03-12-2008, 05:50 AM

got a great frame to start and very vascular! 10 weeks should be plently to come in dry as F8ck. cant wait to see the progress bro
check out my thread called "5 weeks out" now only 18 daysss

**unlimitedmuscle** · 03-12-2008, 07:56 AM

keep up the work kid.
side chest looks good, side tri needs some work. your chest flattens out when you hit it. try to keep your chest up and full while hitting your tri shot. but looks good. really good front double bi I think.
same vaporize as over at ** i assume...?

**Gerry1251** · 03-12-2008, 11:21 AM

Agree with unlimited on the side tri. Deep breath in to raise chest cavity. Hard to tell from photo angle, but stay at full side position rather than any twisting to show chest depth and tri development. Judges are looking up at you, and twisting will obscure the tri they want to see. You can't get credit for what they don't see. Look terrific at this point! Good luck!

**Vaporize** · 03-12-2008, 11:22 AM

Originally Posted by topcornr

got a great frame to start and very vascular! 10 weeks should be plently to come in dry as F8ck. cant wait to see the progress bro
check out my thread called "5 weeks out" now only 18 daysss

Will do man thanks a lot.

Originally Posted by unlimitedmuscle

keep up the work kid.
side chest looks good, side tri needs some work. your chest flattens out when you hit it. try to keep your chest up and full while hitting your tri shot. but looks good. really good front double bi I think.
same vaporize as over at ** i assume...?

Originally Posted by Gerry1251

Agree with unlimited on the side tri. Deep breath in to raise chest cavity. Hard to tell from photo angle, but stay at full side position rather than any twisting to show chest depth and tri development. Judges are looking up at you, and twisting will obscure the tri they want to see. You can't get credit for what they don't see. Look terrific at this point! Good luck!

Thanks guys, keep the tips coming!

**Vaporize** · 03-13-2008, 03:51 AM

Did morning cardio HIIT again today. Then hit the gym and did chest and tris and calves.

Flat barbell bench press:
warmup set
225x12
315x11
335x6.5
275x8

Decline cable flies
2 sets

Incline cable flies
2 sets

Close grip smith bench press:

155 x15
205x 15
205x15
205x12

Pec dec flies:
3 sets

Overhead dumbbell extensions:

70 x15
90x10
80x12

Single arm cable pull downs:
2 sets each arm

Rope pull down
4 sets

Calves:
5 sets on the leg press
6 sets on seated calf machine

(supersetted)

15 minutes of cardio @ 130 heart rate

Good workout, my chest was spasming in the shower while I was having fun with my girl wink.gif

I think I am going to lay off military presses and just do lateral raises on work on rear delts next shoulder day. My front delts are WAY to big and make my physique look jacked up.

**super_stevecc** · 03-13-2008, 03:56 AM

Huge ass shoulders.

Good luck man.

**FATHER FLEX** · 03-13-2008, 04:42 AM

I could use your triceps on my back lat bro! Looking real good, I was going to do this show myself, but I opted for the CC instead since its in my backyard and all.

Definatly going to keep up with this. I find that as my first set of shows grow close and closer, I need to be around other people that are dieting and prepping themselves.

**Vaporize** · 03-15-2008, 03:05 PM

Took yesterday off because a friend form San Diego came up for the weekend and i was dead tired from school and work. Plus I didn't sleep much because I had a lot on my mind (I'll get to it later).

Did back the day before, simple yet effective. Only took 50 minutes and didn't have time for cardio.

Lat pulldowns
4 sets varying reps and weight

T bar row machine:
1 warmup set
15 reps 3 plates
12 reps 4 plates
15 reps 3 plates and 25
12 reps 3 plates

Close grip cable row

3 sets varying reps and weight

One arm dumbbell row
100lb 3 sets 15 reps

Overall back felt really sore the next day, especially the rhomboids which I have been trying to grow lately to add thickness to my back since I feel the width is sufficient enough.

************************************************** *****************
Wrote down what I ate today, feel free to critique. This is on the day I did not lift, therefore cals and carbs are less.

Meal 1
Detour bar low sugar
4 scoops xtend
30g Protein/30g carbs/10g fat/ 340 calories/24 grams BCAAs
(late for school.. lol)

Meal 2
protein shake with milk and peanut butter
55g protein/25g carbs/20g fat/ 510 calories

Meal 3
8 oz chicken
1/2 cup cottage cheese
quiche
73g protein/25g carbs/25g fat/620 calories

meal 4
12 oz salmon grilled
1cup mixed veggies
7 grilled shrimp
1 beer... (oops)
70g protein/30g carbs/40g fat/760 calories

meal 5
2 Enchiladas
1/2 cottage cheese
50g protein/ 40g carbs/35 g fat/ 675 calories

1 serving almonds throughout the day and 1 tbsp peanut butter
12g protein/ 10g carb/25g fat/313 calories

Total for the day
300g protein/160g carbs/ 155g fat/ 3300 calories~

38% protein/20% carbs/44% fat

**Vaporize** · 03-15-2008, 03:11 PM

Ok, now to get what I had on my mind. I just bought plane tickets and hotel reservations to vegas on May 9-10th because my sister's fiance is having a bachelor party. Yes, I realize that is HORRIBLE for my diet and I would probably end up having a couple beers while I was there which would be dog****. Anyway, I was looking at other competitions around May and saw the Contra Costa on May 10th. It is within driving distance from me and ultimately decided I wanted to sign up for that one too. I bought the waiver from expedia though (good thing) as I will probably cancel the trip and do the competition which will be better anyway. I just hope I didn't screw over the bachelor party as there are only gonna be a handful of guys going and I was bringing like 3 :/ . Hopefully they can all try to reschedule it... God I feel like a dick but these competitions are hopefully part of my future and are one step closer to achieving my dreams.

Anyway, I am signing up for the Contra Costa also, and am now 8 weeks out so I am gonna start adding stronger compounds and really nail my diet harder as well as cardio. Gotta work on posing and routine too.. Well that is all for now. And maybe I will see you at the comp FatherFlex, btw what weight class u gonna be aiming for?

**buffdaddy91369** · 03-19-2008, 11:15 PM

Originally Posted by topcornr

got a great frame to start and very vascular! 10 weeks should be plently to come in dry as F8ck. cant wait to see the progress bro
check out my thread called "5 weeks out" now only 18 daysss

dry refers to dehydration. you cannot lose subcutaneous water without losing water in the muscle...which will cause you to be "flat". no matter how great you look after dehydration...you would have looked better and more fuller not cutting your water too low. so "dry" is a horrible descriptor.

"lean" should be the word! lean, lean, and lean! if someone says you're "holding water"...they mean you're not lean enough...period!

Vaporize: you are on top of your game dude! you look awesome and for 10.5 week out pics you will have no prob being totally ready shredded. you may even peak early...that's how good you look now. i wish i had your muscle mass. working on it though. good luck (to your competitors...they'll need it)!!!

**FATHER FLEX** · 03-20-2008, 02:13 AM

Originally Posted by Vaporize

Ok, now to get what I had on my mind. I just bought plane tickets and hotel reservations to vegas on May 9-10th because my sister's fiance is having a bachelor party. Yes, I realize that is HORRIBLE for my diet and I would probably end up having a couple beers while I was there which would be dog****. Anyway, I was looking at other competitions around May and saw the Contra Costa on May 10th. It is within driving distance from me and ultimately decided I wanted to sign up for that one too. I bought the waiver from expedia though (good thing) as I will probably cancel the trip and do the competition which will be better anyway. I just hope I didn't screw over the bachelor party as there are only gonna be a handful of guys going and I was bringing like 3 :/ . Hopefully they can all try to reschedule it... God I feel like a dick but these competitions are hopefully part of my future and are one step closer to achieving my dreams.

Anyway, I am signing up for the Contra Costa also, and am now 8 weeks out so I am gonna start adding stronger compounds and really nail my diet harder as well as cardio. Gotta work on posing and routine too.. Well that is all for now. And maybe I will see you at the comp FatherFlex, btw what weight class u gonna be aiming for?

Hope to see you there. I am going to be a 5'9" middleweight....I know...wish me luck bro. LOL

**topcornr** · 03-20-2008, 03:42 AM

sry to hear about the bachelor party but F8ck it bro you gotta make sacrifices sometimes..we all know they suck but thats what makes a champion. i had to miss my 2 of boys 21st birthday celebrations and there was an open bar!!! bottom line is it will be worth it when i have a huge ass trophy in my hand standing on stage in front of god knows how many people rightttttttt
stick it out bro your gonna do well

**TheLabRat** · 03-20-2008, 04:27 AM

Nice work, you're coming in quite nicely

**BABYBULL92003** · 03-21-2008, 01:03 PM

Looking great bro....Id love to be where you are! Im 6'2" 255 cutting to 230....hoping to be 10-12% when I get there!

Your condition is great....I think your timing it perectly to save mass and drop fat reasonably. AWESOME JOB!

**s1mon25** · 03-26-2008, 03:03 PM

Your shoulders are simply amazing man. Good luck and keep working hard !

**Vaporize** · 03-26-2008, 06:34 PM

Down to 207, going to go really low carbs for 3 weeks then cycle them for the next 3 weeks leading up to the contest so I don't bloat/react badly to carbs since I wont be accustomed to them. I notice I bloat really bad to oatmeal... sucks. Oh well, I replaced it with wheat bread and yams.

**brandonclarkfitness** · 03-27-2008, 12:18 PM

I'll be doing the Contra Costa too... probably the same weight class. You are looking good... got me nervous :-O

**drolfreak** · 04-04-2008, 05:50 AM

Hey man, hows progress coming? Energy levels really low with your depleted carbs?

**Vaporize** · 04-04-2008, 06:08 AM

Originally Posted by drolfreak

Hey man, hows progress coming? Energy levels really low with your depleted carbs?

Energy is ok, I definitely felt lowered blood sugar after my IGF tonight. Even with 50g of carbs in Torrent I was feeling dizzy. Might up it to 80 PWO for those days.

As far as progress is coming, I am not on anything at the moment, waiting for my receptors to clear for another 9 days then going to run ECY and winstrol all the way through. Weight is still 208, sucker wont drop. Veins are being noticed in my quads, lats and arm veins are 24/7 and insane. Shoulder striations are ridiculous, and also chest mass is looking MUCH better for some reason. I'll be taking pics in the near future, probably a week.

**mikez** · 04-04-2008, 06:52 AM

looking forward to seeing those pics. Good luck with the rest of your prep, lookin great!

**Endeavourer** · 04-06-2008, 03:29 AM

haha... great condition man! Good luck!

__________________
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> Ready Steady GO!

**Vaporize** · 04-08-2008, 02:23 AM

Took some pics during Chest day, crappy cell phone but you get the idea. Leaning up, I think I'm at 7%. Muscle definition and striations are getting insane. 4.5 weeks left and more goodies to add

Cya in a few weeks with updates.

**duncanlukas** · 04-08-2008, 07:11 AM

yo vapo..do u feel that your getting plenty hard just using tren and winny? I am 14 weeks out and all i'm gonna run is prop, tren, winny and letro and was wondering how you like the tren/winny?

**MattyH7688** · 04-08-2008, 07:22 AM

you look awesome man

**Vaporize** · 04-08-2008, 10:49 AM

Originally Posted by duncanlukas

yo vapo..do u feel that your getting plenty hard just using tren and winny? I am 14 weeks out and all i'm gonna run is prop, tren, winny and letro and was wondering how you like the tren/winny?

I am on low dose test bro, just 250mg a week to keep my Johnson working lol. but tren/winny is dope as f***!

Originally Posted by MattyH7688

you look awesome man

Thanks a lot man, good luck in your comp. I think we are competing around the same time. crunch time!!!

**rl15120x** · 04-08-2008, 11:01 AM

Looking jacked man! Keep up the awesome work

**Gerry1251** · 04-08-2008, 11:26 AM

Definitely look leaner. Great progress. Glad you're OK, was wondering how you were.

Keep practicing the posing daily. Need any routine advice or have questions, send me an e mail or PM. Good luck, brother.

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Vaporize's Contest Prep Log @ 10 weeks out

nice arms

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