Exa's Contest Prep Journal - Coached by Sporto

Exa123 · 05-01-2009, 05:13 PM

Hey guys,

My names Daniel (nickname EXA) from Queensland, Australia and this is my prep journal. I decided to log one so it is easier for my trainer to keep an eye over things. I did have a journal in Derek Charlebois' thread but stopped posting as much for a couple of reasons, a few changes in life being one and the fact that there is a little to much backslapping goin on for my liking (great support but a touch too much for me personally)

Anyways i am 4 weeks into my prep in which i am being guided by Tommy Jeffers (sporto) and so far so good! Everything is on track and life is good.
Here is some info/background

Age - 24
Starting Weight - 201.5lbs
Current Weight @ 20 weeks out - 196.7lbs

Training Method - 8 day power/hypertrophy split
Starting Macros - Normal Days - 240P/205C/50F - 2230 Cals
Refeed Days - 220P/345C/50F - 2710 Cals

Current Macros - Normal Days - 240P/185C/45F - 2105 Cals
Refeed Days - 220P/325C/45 - 2585 Cals

Competitive History - 2008 INBA State Titles - 2nd Place Mens Novice
2008 INBA National Titles - DNP Mens Novice

Thats it for now but im off to do a lower power workout and i will write up todays events this afternoon.

LayzieBone085 · 05-01-2009, 05:14 PM

Hesss back!!!!!!!!!

itsgroll · 05-01-2009, 06:46 PM

this shall be fun. im in!

Exa123 · 05-01-2009, 10:04 PM

Lower Body Power - Saturday 02/05/09 (20 Weeks Out)

Target Macros
P/C/F
240/185/45 - 2105 Calories

Actual Macros
P/C/F
239.5/185.9/44.5 - 2102.1 Calories

Todays Weight: 195.6lbs
Weekly Loss From Last Week: -2.4lbs

Overhead BB Squats
Barx10

BB Squats
330x4
315x5
315x5

Leg Extensions - ST
13PLx8
13PLx8

BB Deadlift
330x5
330x5
315x6

DB Lying Leg Curl - ST
70x8
70x8

Smith Machine Standing Calf Raise - ST
330x8
330x8

Incline Leg Press Machine Calf Raise - ST
640x8
640x8

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump
Musashi Red Fat Metaboliser

Comments
Good Session will add some reps to these weights next Lower Power Session,
tommorrow is HIIT and Abs, nothing but chillaxin tonight

Exa123 · 05-01-2009, 10:05 PM

Quote:

Originally Posted by LayzieBone085

Hesss back!!!!!!!!!

Quote:

Originally Posted by itsgroll

this shall be fun. im in!

Pull up a stool fellas

Exa123 · 05-02-2009, 07:32 PM

HIIT Cardio + Abs - Sunday 03/05/09 (20 Weeks Out)

Target Macros
P/C/F
240/185/45 - 2105 Calories

Actual Macros
P/C/F
239.9/184.9/45.8 - 2111.4 Calories

Todays Weight: 195.4lbs (-0.2lbs)

5-7 MINS WARMUP
FOAM ROLLING
7 INTERVALS - 15/45 - STATIONARY BIKE
20 MINS L.I. CARDIO - TREADMILL
7 INTERVALS - 15/45 - STATIONARY BIKE
5-7 MINS WARMDOWN
FOAM ROLLING

ABS - 3 MINUTES CONTINUOUS LEG RAISES

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump
Musashi Red Fat Metaboliser

Comments
Feeling good, cleaning up nicely and weight is dropping pretty consistently which is nice. I reckon within the next 7-10lbs things will start to be looking more and more on point. Im definately feeling the Squats and Deads yesterday. Solid rest today...long weekend over here and ties in nicely with my refeed tommorow when i will blast some chest/back hypertrophy.

Exa123 · 05-03-2009, 03:35 PM

Here are some contests that I am looking at doing, I have the luxury of having the INBA Natural Mr Olympia being held about an hour from where i live this year, will see how things pan out

September 13h - NABBA/WFF - QLD Titles (maybe considering using as a "warmup show" but most likely not)

September 20th - INBA - State Titles - Mens Open Class (Classed by height)

September 27h - ANB - State Titles - Mens Open Class (Classed by weight)

October 17th - INBA - NATURAL OLYMPIA (Classed by height)

LayzieBone085 · 05-03-2009, 04:27 PM

A big lineup, you better make the most of it

Exa123 · 05-04-2009, 01:46 PM

Chest/Back Hypertrophy - Monday 04/05/09 (20 Weeks Out)

Target Macros
P/C/F
220/325/45 - 2585 Calories REFEED

Actual Macros
P/C/F
221/324.7/44.8 - 2586 Calories

Todays Weight: 195.6lbs

DB Flat Bench - 3x8-10
90x10
100x8
100x8

Cable Cross-Overs - 3x10-12
7PLx12
7PLx12
7PLx11

Pec Dec FLyes - 2x12-15
150x12
150x12
150x12 --> Thought i had 3 sets on these...oops

One Arm T-Bar Rows - 3x8-10 --> Will switch these to regular T-bar Rows
75x(9)(9)
75x(9)(8)
65x(10)(10)

Smith Machine Bent Over Row - 3x10-12
175x12
175x12
175x11

Dual Pulley "D-Bar" Lat Pulldown - 2x12-15
105x12
105x12

Weighted Hangs
55x30 Seconds --> im a bitch and my grip gave out lol
55x30 Seconds

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump
Musashi Red Fat Metaboliser

Comments
Well recieved refeed today, pump in my chest was outstanding. Going to switch out One arm t-bar for regular as i cant quite get the feel for them. Shoulders/arms hypertrophy today which has a track record of being a quality workout the day after my refeed.

Exa123 · 05-05-2009, 03:46 AM

Shoulders/Arms Hypertrophy - Tuesday 05/05/09 (20 Weeks Out)

Target Macros
P/C/F
240/185/45 - 2105 Calories

Actual Macros
P/C/F
238.9/185.7/45.5 - 2107.9 Calories

Todays Weight: 195.8lbs --> Couple of days at this weight, if its the same tommorrow i will inform Sporto.

DB Seated Alternate Press- 3x8-10(each arm)
70x(8)(8)
70x(8)(8)
70x(8)(8)

Leaning DB Side Laterals - 2x10-12 (each arm)
26x(12)(12)
26x(12)(12)

High Cable Face Pulls- 2x12-15
60x15
60x15

DB Cross Body Hammer Curls - 2x8-10 (each arm)
40x(10)(10)
40x(10)(10)

Single Arm DB Preacher Curl- 2x10-12 (each arm)
26x(12)(12)
26x(11)(12)

Single Arm High Cable Curl- 2x12-15 (each arm)
20x(15)(15)
20x(15)(15)

Decline Bench EZ Bar Skull Crushers- 2x8-10
Bar+65x9
Bar+65x9

DB Overhead Tricep Extension- 2x10-12 (each arm)
26x(12)(12)
26x(12)(11)

One Arm Cable Tricep Pressdown- 2x12-15 (each arm)
16x(13)(15)
16x(12)(13)

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump
Musashi Red Fat Metaboliser

Comments
Pretty Good session, a little disapointed with shoulder presses but it happens. Weight has been around 196lbs for a couple of days now, will weigh in when i wake up tommorrow and see if this moves - if not will email tommy. Legs Hypertrophy tommorrow and working out in the AM before work as i will probably have to work a bit of overtime

LayzieBone085 · 05-05-2009, 04:12 AM

How much cardio are you doing now, and are you still splitting it between AM/PM sessions?

Good work in here, i like the alternate DB Presses! Those are so much harder and provide an incredible burn.

Exa123 · 05-05-2009, 05:57 AM

Quote:

Originally Posted by LayzieBone085

How much cardio are you doing now, and are you still splitting it between AM/PM sessions?

Good work in here, i like the alternate DB Presses! Those are so much harder and provide an incredible burn.

At the moment just 2 Interval/Liss Sessios on my "off days"

Week goes like this

Day 1 - Chest/Back Power
Day 2 - Shoulders/Arms Power
Day 3 - Lower Body Power
Day 4 - Intervals/Liss
Day 5 - Chest/Back Hyper
Day 6 - Shoulders/Arms Hyper
Day 7 - Lower Body Hyper
Day 8 - Intervals/Liss

ALternate DB presses rock, provides a different kind of burn then regular presses - its a nice little movement.

Exa123 · 05-05-2009, 08:33 PM

Lower Body Hypetrophy - Wednesday 06/05/09 (20 Weeks Out)

Target Macros
P/C/F
240/185/45 - 2105 Calories

Actual Macros
P/C/F
240.5/185.8/45.5 - 2112 Calories

Todays Weight: 195.6lbs

BB SLDL - 3x8-10
220x10
220x10
220x10

DB Lying Leg Curls 3x10-12
65x12
65x12
60x12

Suspended Squats - 3x8-10
220x10
220x10
220x10

DB Walking Lunges - 1x24-30
60x30

Single Leg Extensions - 2x12-15 (Each Leg)
90x(13)(14)
90x(12)(12)

Close Stance Leg Press (5 Sec Negatives) - 3x10-12
8PLx12
8PLx12
8PLx12

Incline Leg Press Calf Raise - 2x12-15
615x13
615x9

DB Single Leg Calf Raise - 2x8-10 (Each Leg)
25x(12)(12)
25x(12)(12)

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump
Musashi Red Fat Metaboliser

Comments
Couldnt quite create the intensity i wanted cause the gym was packed and had wait for machines and couldnt get the flow. Note to self mornings are busier then evenings!

HIIT tommorrow[/QUOTE]

Exa123 · 05-06-2009, 12:30 PM

HIIT Cardio + Abs - Thursday 07/05/09 (20 Weeks Out)

Target Macros
P/C/F
240/185/45 - 2105 Calories

Actual Macros
P/C/F
239.4/184.6/44.6 - 2097.4 Calories

Todays Weight: 195.6bs

5-7 MINS WARMUP
FOAM ROLLING
12 INTERVALS - 15/45 - STATIONARY BIKE
30 MINS L.I. CARDIO - TREADMILL
12 INTERVALS - 15/45 - STATIONARY BIKE
5-7 MINS WARMDOWN
FOAM ROLLING

ABS - Weighted Swiss Ball Situps - 6x15 (15 Seconds Rest Between Sets)

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump
Musashi Red Fat Metaboliser

Comments
**Edited** this cause on the way to the gym i received an email from Tommy on my phone and he added a lil bit of cardio

see below for updates - should kick things up a notch!

TigerStealth · 05-06-2009, 01:37 PM

looks like a good journal, i'll be following your progress

Exa123 · 05-06-2009, 08:56 PM

After a weight stalling for the past 4-5 days this is what Tommy advised -

New Target Macros - Normal Days
P/C/F
240/175/45 - 2065 Calories

Refeed Macros Stay as they are.....for now!

New Cardio Split

12 INTERVALS - 15/45
30 MINS L.I. CARDIO
12 INTERVALS - 15/45

Supplements
Im going to add ALA back in PWO, and also going to add P-SLIN as well.

devo09 · 05-06-2009, 09:53 PM

You's gonna be shredded!

That cardio split looks PAINFUL!

Exa123 · 05-07-2009, 03:24 AM

Quote:

Originally Posted by TigerStealth

looks like a good journal, i'll be following your progress

Awesome mate, i like to detail everything - just kicked it up a couple of levels with todays updates from Tommy.

Quote:

Originally Posted by devo09

You's gonna be shredded!

That cardio split looks PAINFUL!

It looks and IS painful LOL I was hurting by the last interval....thinkin about September makes it easier....mentally

LayzieBone085 · 05-07-2009, 04:13 AM

and I use to think 20 intervals was bad, its time to bring the conditioning to the stage!

Exa123 · 05-07-2009, 03:57 PM

Chest/Back Power - Friday 08/05/09 (20 Weeks Out)

Target Macros
P/C/F
220/325/45 - 2585 Calories

Actual Macros
P/C/F
219.5/324.4/45.2 - 2581.2 Calories

Todays Weight: 195.6lbs

DB Incline Bench - 4x4-6
105x4 --> PR
100x6
100x5
100x5

HS Incline Press - 3x6-8
200x8
200x8
200x8

Pec Deck Flye - 2x8-10
150x10
165x10

Wide Grip Pull Ups - 4x4-6
BW+25x5
BW+25x5
BW+10x5
BW+10x5

BB Bent Over Row- 3x6-8
220x8
220x8
220x7

Dual Pulley CG Pulldown - 2x8-10
150x10
150x9

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump --> ADDED
Musashi Red Fat Metaboliser

Comments
Pretty good session for an AM workout - Refeed today which will be well received, although my weight isnt dropping a whole lot on the scales (with the new changes to cardio plus 10g drop in CHO it should start moving now) i can see changes and also notice them via how my pants/belts are now looser around my waist so good signs. Shoulders/Arms Power tommorrow.

LayzieBone085 · 05-07-2009, 04:38 PM

Got any recent pictures?

Exa123 · 05-07-2009, 08:35 PM

Quote:

Originally Posted by LayzieBone085

Got any recent pictures?

I do, i take photos every 2 weeks for Tommy - which reminds me i got to send him some tommorrow. Might post up 1 or 2 here and there throughout this prep.

Exa123 · 05-08-2009, 03:32 AM

I LOVE THIS SPORT - i have never experienced the fulfillment, pride and sense of achievement participating in any other sport/activity!

I love transforming my physique day by day, tweaking things with my diet here and there and seeing how my body responds to different foods...in the gym pushing yourself to new limits

All the while other gym members/co-workers/friends all remain the same and ask "why arent i getting stronger/leaner/fitter?" It all comes down to A.D.D --> ATTITUDE.DETERMINATION.DESIRE. I got my first taste last October and i cant wait till i step on stage again in 19 weeks, i have a ton of work to do but for the past 5 weeks i have been in total "Prep" mode where i wont miss a cardio or gym session, i hit my numbers day in day out - and in doing so leading a balanced lifestyle, my career and family time/relationships wont suffer...i wont let it.

Anyways for all that are reading these are the thoughts goin through my head today....prob the carb refeed

I cant wait to blast shoudlers/arms tommorrow!!

coloBB · 05-08-2009, 05:29 AM

great attitude man.. I'll be following!

Exa123 · 05-08-2009, 02:30 PM

Quote:

Originally Posted by coloBB

great attitude man.. I'll be following!

awesome mate, shouldbe fun times

Jimmy29LI · 05-08-2009, 02:50 PM

This is what I'm talkin' about! My boy Exa is in it to win it. SUBBED!!!!

Exa123 · 05-08-2009, 08:17 PM

Shoulders/Arms Power - Saturday 09/05/09 (19 Weeks Out)

Target Macros
P/C/F
240/175/45 - 2065 Calories

Actual Macros
P/C/F
239.9/175.1/45.0 - 2065 Calories

Todays Weight: 194.7lbs

Loss From Last Week: (-1.1bs) --> RIGHT ON TRACK

DB Seated Shoulder Press- 3x4-6
90x5 --> PR
90x4
80x6

Leaning DB Side Laterals - 2x6-8 (each arm)
30x(8)(8)
35x(8)(8)

EZ BAR Curls - 2x4-6
BAR+100x6
BAR+100x5

Seated DB Curls - 2x6-8 (each arm)
40x(8)(8)
40x(8)(8)

BB Close Grip Bench Press - 2x4-6
230x4
230x4

One Arm Cable Tricep Pressdown- 2x6-8 (each arm)
25x(8)(8)
25x(8)(8)

Supplements:
Scivation Xtend
Scivation Vasocharge
MRM Metabolic whey
Fish oil
Multi-Vitamin
Joint Formula
Primaforce Beta-Alanine
USP Anabolic Pump --> ADDED
USP P-Slin --> ADDED
All Max R-ALA --> ADDED PWO
Musashi Red Fat Metaboliser

Comments
Happy with shoulder presses today set a PR, Close Grip bench was disapointing so will drop back and work my way back up with those. Sent [/b]19 WEEK OUT[/b] pics to Tommy and on track with loss despite a mid week stall, the refeed yesterday plus extra cardio did the trick. Just goin to keep on rollin - Legs Power tommorrow = SQUATS AND DEADS!!.

Also added in USP Labs P-SLIN and Anabolic Pump at every carb meal except PWO where i take 600mg of ALA. Interested to see the effects of this in the coming weeks