A few weeks ago, I started my journey into the 2010 contest season. I've been reading these boards for years now, waiting and watching some of the greats hit local shows in my Washington State area (Eric Helms, Jeff Alberts, Luke Ellis....many, many others). Now I've got the itch!
I little about myself...I'll be 40 when I compete again. I've loved this bodybuilding life since 1989...yes 1989! I was convinced by the local gym owner "Vince" that I should do a show in Vancouver, WA. I think I got dead last but maybe not...I can't remember that far back! I did a local show in Everett for a few years which I think is now the Emerald Cup, then quit for a whopping 13 years and got lazy.
Fast forward, 2005 I joined a gym and started getting hooked again. By 2006 I was approached by two great people, Kevin & Denise James, who told me about a local show they were putting on and soon I was at it again with contest dieting. I managed to get 1st in Light-heavies (No one else was there). So I felt pretty good but not good enough. I did a few more shows over the next few months...yada, yada, yada...2008 I entered the Vancouver again and placed 6th out of 6...I was depressed. Kevin & Denise offered to help me with my diet for their show in Aug and I've been with them ever since. We took a longer approach, about 17 weeks, but with about 4 weeks notice I suprised them with the urge to go to Sacramento for the Capital City Classic. I didn't know if I would make it but the dieting seemed to come together and I looked decent..I couldn't believe it. I got complements from the judges saying I could have got a most improved award, but it was my first time at that show (by the way...this was the show Berto got his WNBF pro card....Hey Berto!) I was now full of confidence to do the show in Arlington, WA! I did a great job on the diet and got 1st again in light-heavys and did well in the overall....alas WNBF-pro Brad Loomis was (is!) just too shredded to beat (Hi Brad!).
I decided to take about a year off to work on my weak points and make my strong points even better! I think of the summary like this:
2006 - Re-entry into bodybuilding
2007 - A stupid year of water-cutting, bad-carb-depleting/loading, sodium-loading/dropping, bro-science-following crap.
2008 - Admitting I needed help with my diet and having my best year in competing.
2009 - Adding size, working on weak points...
2010 - ???????.........Crushing everything in my path to Pro-Card!
My plan starts with Vancouver again, late March...about 30 weeks total! (believe me, I'll need it!...ask some of the guys who saw me in Arlington, WA this year) but this time I plan on taking my act on the road as well, including Sacramento, maybe even Ohio !..you never know when I'll show up!
I fully amped for this! I'm down a few pounds already and still feeling good. I'm still new to starting my own threads so I guarantee I won't be able to post everyday but I'll try to keep up as much as possible. I try to throw in a few photos here and there.
Attached is the 2008 INBF show In Wash...I'll be in even better condition in March! Here we go!...I'm coming to getcha!
I eat about 6 times a day. Chicken, tuna, steak, ground turkey, broccoli, green beans, asparagus, oats, brown rice....you know the deal! I try not to use any shakes but sometimes it can't be helped.
Standard workouts:
Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Shoulders & traps
Friday - Bi's and Tri's
Definitely subbed for this one big Toney! Can't wait to come support you at the cap city and the washington show in 2010!!!!
btw for those who don't know....this dude got BIG this offseason, not all fat either...I mean...there was some fat , but THICK too!...all I'm saying is you are gonna look SICK come show time!
Eric Helms, MS, CSCS, CPT, PES
PNBA Pro Qualified Bodybuilder, Raw Powerlifter, AUT Strength & Conditioning Graduate Student
Natural Contest Prep, Training & Nutrition Coaching
http://www.3dmusclejourney.com/team3dcontestpreparationservices.php
My Training Journal: http://forum.bodybuilding.com/showthread.php?t=137417533
btw for those who don't know....this dude got BIG this offseason, not all fat either...I mean...there was some fat , but THICK too!...all I'm saying is you are gonna look SICK come show time!
Tony! My Man! I am on this 110% and agree with Eric! You have had a productive offseason and I can't wait to see what you look like when you step on stage. Great gains lay the way for a great showing in 2010! Hopefully I get to stand with you in the Overall again.
No middleweights are going to stop up this time .....lol
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
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ErgoGenix Facebook: http://www.facebook.com/#!/ErgoGenix?fref=ts
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Definitely subbed for this one big Toney! Can't wait to come support you at the cap city and the washington show in 2010!!!!
btw for those who don't know....this dude got BIG this offseason, not all fat either...I mean...there was some fat , but THICK too!...all I'm saying is you are gonna look SICK come show time!
Thanks man, I've got a bit to lose first, hence the 30 week plan but I should be ready for action in a few months. I'll bet you're just itching to get that pro-card in 2 weeks!
Originally Posted by ehlisl
Tony! My Man! I am on this 110% and agree with Eric! You have had a productive offseason and I can't wait to see what you look like when you step on stage. Great gains lay the way for a great showing in 2010! Hopefully I get to stand with you in the Overall again.
No middleweights are going to stop up this time .....lol
Lol! Yeah, we've had enough of the middle weights! They need some of the big guys to have a chance here! How's the off-season coming along for you?
hey your gonna do fine! I was just glad to see you weren't on the denial tip of "oh bro its all muscle, I'm still 12%, gimme 12 weeks I'll be shredded!" taking it on with 30 weeks is going to be good for muscle maintenance and will give you plenty of time to tighten up and come in at your best conditioning ever and bigger than last time!
Eric Helms, MS, CSCS, CPT, PES
PNBA Pro Qualified Bodybuilder, Raw Powerlifter, AUT Strength & Conditioning Graduate Student
Natural Contest Prep, Training & Nutrition Coaching
http://www.3dmusclejourney.com/team3dcontestpreparationservices.php
My Training Journal: http://forum.bodybuilding.com/showthread.php?t=137417533
hey your gonna do fine! I was just glad to see you weren't on the denial tip of "oh bro its all muscle, I'm still 12%, gimme 12 weeks I'll be shredded!" taking it on with 30 weeks is going to be good for muscle maintenance and will give you plenty of time to tighten up and come in at your best conditioning ever and bigger than last time!
Thanks Eric! These first few weeks I knew it would just be a matter of seeing where I was at, trying to log down my diet, and to control and pick up the pace in between sets at the gym.
..Man, you must be going crazy right now in the middle of peak week and just about ready to grab that pro card!
Originally Posted by ehlisl
Big Tony! Just checking in for an update to see how the diet and training is going.
Hey Luke! I knew I wouldn't be able to log as religiously as you and the others at first. I'm going to update this here shortly and I think sometime within the next week I'll be brave enough to start putting up some photos. How's your off-season treating you?
Tony! Hope the prep is going well. Just wanted to see if you are planning on going down to Sac in July?
Hey, Luke!
Everything's going alright so far. I do plan on making it to Sac next year. Although I must say after looking at those pics of Scott K. and his conditioning from the Wash Ironman this year I can tell I've got a ways to go!
Ok, I'd better put an update on this thing here...
25 Weeks out:
After 5 weeks, I'm down about 10 lbs to the mid-to-low 220's depending upon time of day (after drinking water).
Today was Chest:
Flat Bench DB Press - 5 x 8-10 rep - 115's
Smith Machine Incline Bench - 5 x 10-12 - 2 plates each side
Cool-down sets of Decline BB Bench - 2 x 20 - 135
Machine Fly - 5 x 12-15 - 185 lb
Cardio - Pickleball games..fun, fun, fun!
Macros are still pro - 200, carb 200, fat < 45...but I should be getting new numbers soon after a bodyfat pinch later this week.
Still feeling weird about pics, but what I should do is take them in the morning before I drink a gallon of water and X-tend.
Everything's going alright so far. I do plan on making it to Sac next year. Although I must say after looking at those pics of Scott K. and his conditioning from the Wash Ironman this year I can tell I've got a ways to go!
Ok, I'd better put an update on this thing here...
25 Weeks out:
After 5 weeks, I'm down about 10 lbs to the mid-to-low 220's depending upon time of day (after drinking water).
Today was Chest:
Flat Bench DB Press - 5 x 8-10 rep - 115's
Smith Machine Incline Bench - 5 x 10-12 - 2 plates each side
Cool-down sets of Decline BB Bench - 2 x 20 - 135
Machine Fly - 5 x 12-15 - 185 lb
Cardio - Pickleball games..fun, fun, fun!
Macros are still pro - 200, carb 200, fat < 45...but I should be getting new numbers soon after a bodyfat pinch later this week.
Still feeling weird about pics, but what I should do is take them in the morning before I drink a gallon of water and X-tend.
Peace!
2lbs/week is an awesome pace, hopefully you can keep your macros where they are with that kind of progress! and bro strong db pressing!
Eric Helms, MS, CSCS, CPT, PES
PNBA Pro Qualified Bodybuilder, Raw Powerlifter, AUT Strength & Conditioning Graduate Student
Natural Contest Prep, Training & Nutrition Coaching
http://www.3dmusclejourney.com/team3dcontestpreparationservices.php
My Training Journal: http://forum.bodybuilding.com/showthread.php?t=137417533
Everything's going alright so far. I do plan on making it to Sac next year. Although I must say after looking at those pics of Scott K. and his conditioning from the Wash Ironman this year I can tell I've got a ways to go!
Ok, I'd better put an update on this thing here...
25 Weeks out:
After 5 weeks, I'm down about 10 lbs to the mid-to-low 220's depending upon time of day (after drinking water).
Today was Chest:
Flat Bench DB Press - 5 x 8-10 rep - 115's
Smith Machine Incline Bench - 5 x 10-12 - 2 plates each side
Cool-down sets of Decline BB Bench - 2 x 20 - 135
Machine Fly - 5 x 12-15 - 185 lb
Cardio - Pickleball games..fun, fun, fun!
Macros are still pro - 200, carb 200, fat < 45...but I should be getting new numbers soon after a bodyfat pinch later this week.
Still feeling weird about pics, but what I should do is take them in the morning before I drink a gallon of water and X-tend.
Peace!
I appreciate the compliment bro. Your down to 25 weeks already? Which day is your show again?
Do you think you would benefit from trying to diet up for 5-6 weeks and then start a cut. It seems like your macro's are a little bit low for this far out. In the end, you know your body best, just wondering.
2lbs/week is an awesome pace, hopefully you can keep your macros where they are with that kind of progress! and bro strong db pressing!
I'm hoping I can keep up with this pace for a few more weeks. The idea this time around will be to actually add food towards the end and make small adjustments throughout the year....fingers crossed!
Originally Posted by FATHER FLEX
You think your numbers will go up, or down?
Hey Berto! If my weight keeps dropping about 2 lbs per week like it is, they may just tell me to keep my numbers as they are for now until I hit a stalling point which inevitably I will.
Originally Posted by SkNatural
I appreciate the compliment bro. Your down to 25 weeks already? Which day is your show again?
Do you think you would benefit from trying to diet up for 5-6 weeks and then start a cut. It seems like your macro's are a little bit low for this far out. In the end, you know your body best, just wondering.
Yep, 25 weeks to go as of last Saturday. My aim is for Vancouver at the end of March (I think...it usually is). You've really inspired me to try to do well at this show. Before, to be honest I was thinking that Vancouver would be a warm-up of sorts to get ready for INBF shows later but you've shown me that an INBF (now WNBF pro) athlete can win at these shows too!
My numbers may seem a little low but my prep coachs are just trying to get a good basis to work from and see if they can get me down to "decent pre-prep" weight and shape. I'm the first to admit I let myself get heavy during the off-season. Which is another thing, I'm extremely carb sensitive. Even at 200g of carbs, without doing any cardio I'd blow up like a balloon....it's unfair! And lastly, these numbers are what I "try" to shoot for. I know I've been a little over here and there on the fats and protein...but I guess that's why we keep track of all the foods whether you hit the numbers or not huh?
Today was Back...
Wide-Grip pull-ups 3 x 8-10 BW
Smith Machine Deadlifts (more like rack deads) 1 x 10 - 200lbs on machine
1 x 10 - 290lbs ; 1 x 10 - 380lbs ; 1 x 8 - 470lbs ; 1 x 5 - 560lbs...
...then it happened!!!!.....
...I felt that familiar "tweek" in my lower back! Of course, it started getting stiff when I straightened up but it didn't hurt...so like any other fool I decided I was gonna get my back workout finished before the pain starts setting in tomorrow morning like I know it will...
Bent over BB Rows (underhand) 4 x 10-12 - 205lbs
Lat pulldown machine (wide grip) 2 x 10 - 165lbs, 1 x 10 - 190lbs, 3 x 5-8 - 220lbs
Seated Cable rows (close grip) 1 x 10 - 170lbs, 1 x 10 - 190lbs, 2 x 10 - 220lbs, 2 x 8 - 250lbs
Cardio - pickleball at midday, after workout - 25min treadmill
As of writing this tonight my back is stiff, not yet sore....I expect H3ll tomorrow!
I'm hoping I can keep up with this pace for a few more weeks. The idea this time around will be to actually add food towards the end and make small adjustments throughout the year....fingers crossed!
Hey Berto! If my weight keeps dropping about 2 lbs per week like it is, they may just tell me to keep my numbers as they are for now until I hit a stalling point which inevitably I will.
Yep, 25 weeks to go as of last Saturday. My aim is for Vancouver at the end of March (I think...it usually is). You've really inspired me to try to do well at this show. Before, to be honest I was thinking that Vancouver would be a warm-up of sorts to get ready for INBF shows later but you've shown me that an INBF (now WNBF pro) athlete can win at these shows too!
My numbers may seem a little low but my prep coachs are just trying to get a good basis to work from and see if they can get me down to "decent pre-prep" weight and shape. I'm the first to admit I let myself get heavy during the off-season. Which is another thing, I'm extremely carb sensitive. Even at 200g of carbs, without doing any cardio I'd blow up like a balloon....it's unfair! And lastly, these numbers are what I "try" to shoot for. I know I've been a little over here and there on the fats and protein...but I guess that's why we keep track of all the foods whether you hit the numbers or not huh?
Today was Back...
Wide-Grip pull-ups 3 x 8-10 BW
Smith Machine Deadlifts (more like rack deads) 1 x 10 - 200lbs on machine
1 x 10 - 290lbs ; 1 x 10 - 380lbs ; 1 x 8 - 470lbs ; 1 x 5 - 560lbs...
...then it happened!!!!.....
...I felt that familiar "tweek" in my lower back! Of course, it started getting stiff when I straightened up but it didn't hurt...so like any other fool I decided I was gonna get my back workout finished before the pain starts setting in tomorrow morning like I know it will...
Bent over BB Rows (underhand) 4 x 10-12 - 205lbs
Lat pulldown machine (wide grip) 2 x 10 - 165lbs, 1 x 10 - 190lbs, 3 x 5-8 - 220lbs
Seated Cable rows (close grip) 1 x 10 - 170lbs, 1 x 10 - 190lbs, 2 x 10 - 220lbs, 2 x 8 - 250lbs
Cardio - pickleball at midday, after workout - 25min treadmill
As of writing this tonight my back is stiff, not yet sore....I expect H3ll tomorrow!
Peace!
Active release therapy Bro!!! Go so Neno Pribic in kirkland, he can work miracles. I believe he works with alot of the seattle seahawk players. I've used him tons.
24 weeks out, weight is going down and after my prep coach's check-in I get to leave my numbers the same - 200 pro, 200 carb, 45 fat. Pics will come soon...I promise!
Yesterday was Legs:
Smith squats (For some reason they feel a lot better than regular ones as far as getting proper depth) - 2 x 10 - 2 plates, 2 x 10 - 3 plates, 2 x 5 - 4 plates, 1 x 3 - 5 plates
..mixed in with...
Front squats - 3 x 10 - 135 lbs, 2 x 5 - 225 lbs
Leg Extensions - 10 x 10-15 - 130 lbs
After this I was beat from heavy Smith squating...
Cardio - 2 pickleball games
----------
Today was Chest:
Morning - Abs - Hanging leg raises - 3 x 20, Decline sit-up 3 x 20
Incline Db Press - 1 x 10 - 60s, 1 x 10 - 85's, 1 x 10 - 100's, 3 x 8 - 115's
Incline BB Press - just the bar - 75 reps
Machine Fly - 3 x 10-12 - 190lbs, 2 x 10 - 200lbs
Machine Vertical Press - 3 x 10 - 240lbs, 2 x 6 - 255lbs
Cool-down Decline BB Press - 3 x 20 - 135lbs
V-bar corner rows - 2 x 10 - 4 plates, 3 x 6 - 5 plates
Lat Pull downs - 3 x 10 - 160lbs, 3 x 10 - 190lbs
Cardio: 25 min - treadmill
Evening - Arms
Skull Crushers - 2 x 15 - 80lbs, 3 x 12 - 110lbs, 2 x 10 - 80lbs
superset with
BB Curls - 2 x 10 - bar, 2 x 10 - 65lbs, 3 x 10 - 95lbs, 2 x 10 - bar
Dips - 5 x 15-20 - BW
superset with
Db Hammer curls - 5 x 10-12 - 45lbs
Tricep pushdown - 5 x 12-17 - 80lbs
superset with
Seated Preacher Curls - 5 x 10-12 - 80lbs
I usually wander around the gym at this point doing a set of one thing or another...curls, one arm presses, etc....you know what I mean.
Cardio: 20 min stairclimber
Feeling a lot better, Definitely much leaner. I've reduced the size of the summer-gut down to the level where if I suck in it looks half-way decent. Nutrition numbers are still the same but I'll get checked out on Sunday.
Update - 22 weeks out:
Feeling a lot better, Definitely much leaner. I've reduced the size of the summer-gut down to the level where if I suck in it looks half-way decent. Nutrition numbers are still the same but I'll get checked out on Sunday.
What's your cardio routine looking like Tony?
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
Team ErgoGenix : www.ErgoGenix.com
ErgoGenix Facebook: http://www.facebook.com/#!/ErgoGenix?fref=ts
---------------------------------
Blog : Trove26
http://www.trove-26.blogspot.com
---------------------------------
Twitter
http://twitter.com/#!/ehlisl
Usually I do cardio about 5 times a week. I've been trying to mix it up a bit. The majority of the time it's been treadmill work - max incline at 3.6-4.4 speed for 25-35 min. on Thursdays I use the Stairclimber for 25 min. If all the treadmills are taken then I use the stationary bike. The closer I get to a show, I usually ramp it up to an hour for 2 sessions per but this time I hope I won't have to do that.
Friday was Hams/Glutes/Calves:
SLDL: 2 x 15 - 225lbs, 4 x 15 - 275lbs
DB Lunges: 2 x 10 each leg - 65's, 3 x 10 - 85's
Seated Calf Raises: 4 x 10 - 90lbs
Leg Curls: 3 x 10 - 90lbs
Thanks Eric, looks like your starting to put up some serious numbers yourself!
Originally Posted by RooRooTJ
Where are those pics you were promising? Great start so far. I am subbed for the rest of the ride.
I know, I know....I've got to get some decent ones or have someone else take them for me!
Originally Posted by FATHER FLEX
1/3rd of the way there. That was quick!
Yeah, this is flying by! I don't feel like it but it's been over 2 months already. I can't imagine how some competitors say they only need 8-or-so weeks to get ready for a show. There's no way I would ever be ready in that time frame.
Originally Posted by ehlisl
the last 2/3 is the best part
Are you going to Cali in July? Keep killing it Tony!
Yes it is the best part! I like the way my diet was set up this time around. I haven't had to kick any foods out of my diet...yet!...just minding the macros. But I think I'll start paying more attention to the make-up of my meals, not that I polluted my diet before!
I do plan on traveling down to Sac this year and I may even fly to Ohio for the Buckeye Classic. For now, I plan on getting my feet wet with Vancouver.
Thursday - Shoulders/Traps:
Hammer Machine Overhead Press: 4x10 - 4 plates, 2x4 - 6 plates
Machine Shrugs: 2x10 - 6 plates, 4x10 - 8 plates
Front Raises: 3x10 - 45 lbs plate
Standing DB Lat raises: 5x10 - 35's
Single arm Lat raises: 4x10 - 25's
Cardio: Stairclimber - 20 min.
Still feeling pretty good about the diet. I realize that this will change as soon as I start reducing the carbs a bit but I'm ready for it! That's one of the advantages for taking a long approach. It's not such a shock to the body with restrictions. Last year one of my weak points was my legs. I knew that I had to get some size on them even if it meant adding more weight than what would normally be considered "too heavy for off-season". I hope it's paid off. My legs feel stronger and I've added PR's on all my Squats, which I can attribute to working legs early in the workout week and eating heavily around those days. Lastly, the long approach allows me to do a lot less cardio which was a lot of the reason for my small(ish) legs. I'd do an hour of cardio before work, and then and additional hour after the afternoon workout and it ate up the muscle. Now, I'm down to only about 30 mins...maybe 45 min total and still losing fat. So, all's good so far!
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I did a local show in Everett for a few years which I think is now the Emerald Cup, then quit for a whopping 13 years and got lazy.
, but THICK too!...all I'm saying is you are gonna look SICK come show time!
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