Blaise's quest to compete, two years to gain lean mass!!

[theblaztoo]

Basically I'm looking to compete in a natural competition in approximately two or three years, due to my current living situation it can't be any early. That's not really a bad thing, it gives me two years to put on lean mass, bring up lagging bodyparts, build muscle density and maturity. The plan is to clean bulk for two years and then re-asses from there. I've been clean bulking now for approximately eight month and feel I've made some good gains as of late.

Lifting background, I've just turned 21 a couple weeks ago, I've been lifting on and off since 14, I've always been serious about it as it really peaked my interest, except with school/work/sports I couldn't give it my all, I did my best and always tried hard and made some pretty good gains. I would say I got serious about it at around 18 when school was over, I've always played every sport and missed the competition, this has become my sport. Since I was 18 I really pushed hard to eat clean as possible. I now have a solid career with all benefits and am making great money, now that that's in check I've really been able to push myself, focus on diet and training more than ever.

There are several reasons I decided to make this journal, seek opinions and advice from other members in regards to diet/training/supplements, seek improvements and opinions on different bodyparts and what to bring up, moniter my own progress and use it as motivation to constantly better myself and improve my physique.

Goals:
-Bring up lagging bodyparts
-Gain lean mass while staying under 15% bodyfat, along with competition quality density
-Create a couple advanced supplement stacks for mass building during the two years, I've never ventured outside the staples
-Update journal consistantly with photos
-Hopefully learn from others and have other learn from this journal

Current supplements:
-Scivation Xtend
-Animal Pump
-ON whey protein
-ON casien protein
-Multivitamin
-Fish oil

Current training:
-I constantly change things up to shock my body, conventional training isn't enough for me anymore. I mix things up with dropsets, stripsets, negatives, the works.
-I go strictly how my body feels, I don't have a set routine, if I'm really sore that morning or feel it would be more beneficial to take a recovery day, I do.
-I have been trying to hit legs every 3 days, I have had excellent gains doing this, once a week did nothing for me.
-I typically workout the following bodyparts together:
-Legs (always work alone give it my all)
-Chest, add biceps sometimes
-Back, add triceps sometimes
-Shoulders and traps
-Arms, do them together sometimes
-I always make sure I have the appropriate recovery time between bodyparts.
-My goal is to have two seperate routines for each bodypart, one based on strength the other on hypertrophy, and switch them up weekly.
-Over the two years I want to pick a bodypart each month to hit twice a week.
-I do high intensity training, typically gets my lunges burning during a workout, I also like to throw in sprints once or twice a week, I find there great for leg development and to keep decent cardio.

Well let this journal begin, as the days go on I will explain my diet breakdown, tonight is leg day.

I will throw in a collection of pictures that I've taken over the last week, I weight myself a month ago and was sitting at 5'7 208 pounds, heaviest I have ever been, I feel I have come down a bit probably sitting between 200-205, but I no longer have a weighscale....

[theblaztoo]

more..








the majority of my focus will be on calves, traps, triceps, and back density for now

[theblaztoo]

couple more random...

[theblaztoo]

Day 1 - Legs

Front squats, ATG:
25x135
10x225
5x275
5x275
10x225
Rest/pause front squats:
135x10
135x10

The squats killed me today, every rep was hitting my quads perfectly, really exhausted them

Dumbell deadlifts, dropsets:
100x8,80x5,50x8
100x8,80x5,50x8
100x8,80x5,50x8

Leg extensions, dropsets:
230x10,170x10,90x10
230x8,170x8,90x8
230x8,170x8,90x8

Donkey calf raises:
Bw+250x7 left leg,switch, right leg Bw+250x7, both legs till absolute failure
Bw+250x7 left leg,switch, right leg Bw+250x7, both legs till absolute failure
Bw+250x6 left leg,switch, right leg Bw+250x6, both legs till absolute failure

Leg curls,layne norton style knees on bench:
Bwx10
Bwx10

That was all for today, I don't overdo it as I am trying to hit legs every three days, I've had major gains this way. I do not have access to any machines whatsoever, no calf machines/leg press anything, so I have to be creative.
I had a major pump in legs today, every rep seemed to be hitting the right spot.

[coloBB]

looking beastly man, your layout looks good. Though you probably wont need to wait until 2010 to compete, why not sooner?

[theblaztoo]

Day 2 - Shoulders and traps

BB push press:
135x15
225x3
135x15

DB shoulder press:
85x12
85x12
50x10 rest/pause

BB upright rows:
135x12
135x12
135x12

DB lateral raise:
50x9
40x14
40x15

Barbell shrugs:
135x25
225x15
315x15
385x10
135x20 rest/pause
135x15 rest/pause

front plate raise:
45x12
45x12

workout duration 35 minutes. Today I was absolutely in the zone, I had bundles of energy and had awesome intensity.

ColoBB hard to explain I guess if your not from Canada, right now I'm posted way up north Policing a reserve that is fly in only, no roads in or out. I'll be living here for two years, which is basically why I have come up with my goal of 2010 when I transfer out. The money is great and I'm enjoying it, having two years to improve my physique doesn't hurt as I just turned 21. Might as well make the most of it and put on some lean mass.

[theblaztoo]

Thanks for a having a looking by the way ColoBB, it would be nice to get some people in here helpin out

[theblaztoo]

Day 3 Off

[theblaztoo]

Day 4 - Back

Stiff leg deadlift:

135x15
225x15
295x10
365x3
365x3

Barbell Rows:

135x15
225x8
225x8
135x15

rack chins:
Bw+120x8
Bw+120x8
Bwx15 rest/pause

Lat pulldown:
220x8
220x8
170x15 rest/pause

Reverse DB flies:
40x10
40x10
40x10

Good workout today, the 365x3 sldl was a PB for me, as well as the rack chins, thought about throwing biceps in with it but the sldl drained my energy.

[theblaztoo]

Day 5 - chest

DB incline bench press:

100x10
100x10
100x10

BB flat rest/pause bench:

135x15
135x15
135x15

DB flat bench flys:

75x10
75x8
75x8

weighted pushups:

BW+70x15
BW+70x15
BW to failure

Dips:

BW to failure
Bw to failure

Ahh today I had a decent pump going on but it was my worst workout in a long time, I just didn't have the intensity. I think it was due to a ****y sleep, I got called out for work at 2:15, 3:30, and 5:30. O well atleast I was able to get a decent pump but I sure didn't feel like lifting heavy.

Heres a couple bicep pictures I took right before bed, for some reason I always get really good bloodflow and almost like a pump before bed.

side bi


relaxed arm


making the peak pop

[theblaztoo]

Day 6 - Off

[theblaztoo]

Day 7 - Legs

BB front squat ATG:

135x15
225x10
315x3 *PR*
135x15 rest/pause
135x15 rest/pause

DB deadlift dropsets:
100x8, 85x5, 70x5
100x8, 85x5, 70x5
100x8, 85x5, 70x5

Hooked bench leg curls for hamstrings:
Bwx14
Bwx14
Bwx14

Donkey Calf raises:
Bw+250 to failure
Bw+250 to failure
Bw+250 to failure

BB lunges:
135x10
135x10
135x10

Great leg workout today, hit a PR with barbell front squats, 315x3 deep. I'm missing my leg extensions, but hopefully I'll buy something soon to be able to do them.

[theblaztoo]

Day 7 - Shoulders

Push press:
135x20
135x20
135x20

Db shoulder press:
85x15
85x15
85x15

Upright rows:
135x12
135x12
135x10

lateral raise:
50x10
50x10
50x8

Barbell shrugs:
135x20
225x20
315x15
385x12
135x15 rest/pause
135x15 rest/pause

Db front raise:

50x10
50x10

Front plate raise:

45x12

Workout duration 35 minutes. Good workout today, fairly intense, could have went heavier but my elbow is finally improving.

[theblaztoo]

Day 9 - Arms

BB close grip bench press:
135x30
225x15
225x12
135x15 rest/pause

BB curl:
135x12
135x10
Strip sets starting with 105/85/65
Strip sets starting with 105/85/65

Getting stiffness out of elbow slowly for triceps

Cable pushdowns/reverse:
150x15,90x10
150x15,90x10

weighted dips:
Bw+135 dropset
Bw+135 dropset
Bw+135 dropset

chin ups:
Bwx10
Bwx10
Bwx10

Hammer curls:

50x12
50x12
50x12

good workout, slowly getting the elbow back to full strength with minimal pain