My 8 week Pre-contest Log

[justjosh]

I haven't decided for sure whether or not to do a show yet but I'm going to diet as if I was to see how it goes.

I'm 19 and this would be my last year to compete as a teen.

Been cutting for 4 weeks, started at 192, now 184, waist started at 36" down to 33.5"

Eating 2400 cals a day, 240g protein

before pics:

http://forum.bodybuilding.com/attach...1&d=1239756141
http://forum.bodybuilding.com/attach...1&d=1239756215
http://forum.bodybuilding.com/attach...1&d=1239756204
http://forum.bodybuilding.com/attach...1&d=1239756130

supps:
american whey
ast multi pro 32x
fish oil
flaxseed oil
crea mono
no xplode or ragnarok
NOW tribulus 1000
ON ZMA

[justjosh]

5/12/09

Back

Lat pulldown machine
240x10
255x8
270x6
225x12

One arm DB Rows
90x12
100x10
120x5x3 RP

Narrow lat pulldowns
150x10
185x8
210x6

standing calf raises
4 sets of 5-10 reps

seated cable rows
150x10
185x10
210x6

Time: 50 mins

Stomach started hurting, felt like I was going to throw up, skipped 30 min LISS. Need to take it easier on the pre workout stims...

Diet

meal 1 = 600 cals
3/4 cup oatmeal
2 scoops whey
25 almonds

meal 2 (post wo) = 450 cals
1 banana
1 cup orange juice
2 scoops whey

meal 3 = 410 cals
4 egg whites
2 eggs
2 pieces whole wheat bread
spinach

meal 4 = 340 cals
8 oz chicken
2 pieces whole wheat bread
spinach

meal 5 = 350 cals
2 scoops whey
20 almonds

meal 6 = 260 cals
4 egg whites
2 eggs
spinach

[TheUnderdog]

nice I will be following along...8 weeks will go by quickly...do your best

[justjosh]

nice I will be following along...8 weeks will go by quickly...do your best

Thanks this would be my first time i'm hoping everything will go smoothly

[Quelly]

to be perfectly honest with you buddy....I"m pulling for you...I'd love to see you get near stage conditioning in 8 weeks from those start pics....but you probably need 20 weeks from where your bodyfat currently is at, even if you were a metabolic fat burning machine I'd say 16 weeks minimum. Have you thought about looking for shows a little further out?

[FATHER FLEX]

to be perfectly honest with you buddy....I"m pulling for you...I'd love to see you get near stage conditioning in 8 weeks from those start pics....but you probably need 20 weeks from where your bodyfat currently is at, even if you were a metabolic fat burning machine I'd say 16 weeks minimum. Have you thought about looking for shows a little further out?

Have to agree with this bro. Maybe a later show? People usually have NO idea how much fat they have to loose until it comes time to.

[justjosh]

Those pics are 4 weeks old, I'm probably at around 10% now, I'll take pics at 6 weeks out. If in a few weeks I don't feel ready I'll consider doing a later show, thanks for the help!

[JACastellano]

Good luck man, IMO you might wanna wean yourself off the protein shakes and eat more whole foods. It'll make your body burn more calories to convert the food.

[justjosh]

Good luck man, IMO you might wanna wean yourself off the protein shakes and eat more whole foods. It'll make your body burn more calories to convert the food.

thanks for the help!

[justjosh]

5/13/09

meal 1
25 almonds
2 scoops whey
3/4 cup oatmeal

meal 2
4 egg whites
2 eggs
1 tbsp olive oil
spinach

30 mins LISS (walk)

meal 3
1 banana
1 scoop whey
6 oz chicken

meal 4
25 almonds
2 scoops whey

meal 5
chicken
peanut oil

meal 6
spinach
4 egg whites
2eggs

[justjosh]

5/14/09

Shoulders

DB shrugs
75x10
85x15
90x12
95x10

DB shoulder press
55x10
75x8
70x6
65x10

lat raises
25x10
30x15
32.5x15
35x11>>>>>>32.5x6 (drop set)

rear delt flies with cables
3 sets 12-15 reps

push press
135x6 (left wrist started hurting)

front raises
bar x 15
bar+2.5s x 15
bar+2.5s x 15

shoulder press machine
one large drop set

Time: 1 hour

30 mins LISS on treadmill 125 target HR - post work out

Notes: Good overall work out, strength starting to plateau from dieting, but maintaining pretty well, push press is killing my wrists lately although I love the exercise

[MuscleManxx]

you have great shoulders

i would work on your posing though,, never to soon to start posing
especialy your side chest.. tighten it up more

[justjosh]

you have great shoulders

i would work on your posing though,, never to soon to start posing
especialy your side chest.. tighten it up more

thanks man, i think my shoulders are one of my strengths

[Whomper107]

Have to agree with Quelly and Father Flex on this one - you need to find a later show. I'm not at all suggesting you cannot compete, but the simple fact is no one goes from those starting pics to contest shape in 8 weeks, or even 12 weeks. It just takes longer than that bro, you can only do so much in a given amount of time. You seem to have a solid plan and worth ethic though, I trust that you could come in looking great for a later show.

[Quelly]

even if you don't come in as lean as you'd like...you're going to learn from this and just the process of getting on stage will teach you alot...how to peak, how to pose, how dark to get, hell...whether or not the stage is for you! Just make sure you have fun...if bodybuilding isnt fun there's no point!

[justjosh]

Have to agree with Quelly and Father Flex on this one - you need to find a later show. I'm not at all suggesting you cannot compete, but the simple fact is no one goes from those starting pics to contest shape in 8 weeks, or even 12 weeks. It just takes longer than that bro, you can only do so much in a given amount of time. You seem to have a solid plan and worth ethic though, I trust that you could come in looking great for a later show.

even if you don't come in as lean as you'd like...you're going to learn from this and just the process of getting on stage will teach you alot...how to peak, how to pose, how dark to get, hell...whether or not the stage is for you! Just make sure you have fun...if bodybuilding isnt fun there's no point!

thanks for the advice. If i'm not as lean as I want to be I'll just do a later show, I'm not in any hurry or anything. I've been making good progress though, down 9-10 lbs and 3 inches off my waist since those pics were taken but we'll see.

[justjosh]

5/15/09

Arms

Tricep push downs with ez curl shaped bar
4 sets 12-15 reps

DB curls
35x10
40x10
45x10 RP
35x10

Decline skullcrushers
55x12
65x8
55x10

Hammer Strength preacher curls
70x12
70x12
70x10 >>>>>>> 45x8

rope pushdowns
100x15
120x15
180x6 >>>>>>> 120 >>>>>>> 60

Ez curls
65 lbs giant RP set

Time: 1 hr

Post workout 30 mins LISS 120 target HR

Good work out, first time I have had a separate arm day and I must say I think I am a fan, really good pumps...Really like skull crushers in decline position

[justjosh]

5/16/09

Legs

Leg Press
8 plates (total) x 10
10 plates x 6
12 plates x 6
12 plates x 5 >>>>> 10 plates x 4 >>>>> 8 plates x 5

Hammer Squat machine
4 plates total x 10 (legs were gone lol)

Lying leg curl
65x10
95x12
110x10
110x8 >>>>> 65 x 8

Leg extension
2 sets 10 reps
2 sets 8 reps

Calf presses on leg press
2 sets 15 reps
***I go to refill water bottle and some dumb old lady jacks the leg press, my towel and ipod were sitting on the seat and she put them on the floor WTF???***

Calf raise machine
3 sets 10 reps

Time: 50 mins

I was really mentally tired as well as physically tired today. I think my body needs a week off honestly. I don't have enough time left to take a week off though so idk.

***What do you guys think about dropping calories from 2400 to 2200 and only doing 30 mins LISS on my non lifting days? I think that would help give me more energy plus treadmills are boring as heck***

[justjosh]

5/18/09

Chest

Flat BB Bench
185x5
205x5
225x2 <<< major fail lol
185x6
135x20

Incline Smith machine
135x10
185x4
135x12
135x15

Decline hammer strength
4 plates (total) x 10
6 plates x 8
4 plates + 2 25's x 10>>>>>4 plates x 8

cable crossover supersetted with pushups
3 sets crossover>>>>>>3 sets pushups

Time: 1 hr

Post 30 min walk on treadmill 125 target HR

[TheUnderdog]

5/18/09

Chest

Flat BB Bench
185x5
205x5
225x2 <<< major fail lol
185x6
135x20

Incline Smith machine
135x10
185x4
135x12
135x15

Decline hammer strength
4 plates (total) x 10
6 plates x 8
4 plates + 2 25's x 10>>>>>4 plates x 8

cable crossover supersetted with pushups
3 sets crossover>>>>>>3 sets pushups

Time: 1 hr

Post 30 min walk on treadmill 125 target HR

225 x 2 fail --- nice to see you are trying to go for the gusto -- nice job

[justjosh]

5/19/09

Back

Pullups
BWx10
BWx12
BWx10

T bar rows
3 plates x 15
4 plates x 10
4 plates x 8>>>>>3 plates x 10

Pulldowns
3 set 6-10 reps

Seated cable rows
3 sets 10 reps

underhand pulldowns
3 sets 15 reps

Behind the head pulldowns
3 sets 15-20 reps

BB shrugs
135x15
225x10
225x8>>>>>135x10

Huge db shrug drop set, 75s down to 45s

30 mins LISS post work out on treadmill 125 target hr

Thinking about dropping cals to 2200