Its Show Time!

[oregonpanthers]

So as of today I am officialy making the statement that I have found a contest, a date and a place for my next show! It will be 4 full years since my last show in April 2006 via the NPC in Wisconsin but I am now more hungry then ever to get back on stage with some new improvements! I have been powerlifting since August 2009 till now. Did one natural meet as well and loved it! Totaled 1200lbs as a light-heavy in my first meet so what the hey?!


Now that I have a career panning out. A set living place, income and independence, I a fully able to pursue the stage once more.

I am debating if I will do both male muscle model and bodybuilding or just bodybuilding? Not sure yet but I am doing one or the other for certain.

I will start my prep formally on Saturday this weekend. That leaves 8 weeks to get ready.

I am 205 at 11% now so 8 weeks would be ample for me to get in show shape.

The contest/event site is listed below.


http://www.realworldtour.com/

[oregonpanthers]

My first log will still reflect my current workouts which are what they have been since late August when I went to powerlifting based training. So here is log # 1.

930am:

6 minutes elliptical warm up
10 minutes dynamic movement prep and core stabilization work

bench press (workout focus)
open bar x 50
95x10
135x8
135x8
135x8
190x6-75%
190x6-75%
190x6-75%

smith machine bench press throws
4x8 reps

seated cable rows
5x10 @ 150 with 2 sec iso hold

seated calves
4x15 @ 90

barbell jump shrugs
4x10 @ 155

10 minutes post workout treadmill @ 60% HRR

Local PNF Stretching.....................Done!

I will post up my diet and stats come this weekend when I switch over to precontest mode.

[RichKnapp]

I'll be here lurking.

[oregonpanthers]

Deadlift Day, workout 3 of 4 for the week...

Dynamic Movement Prep

Deadlift
225x6
225x6
315x6
315x6
385x6
385x6
385x6

Bench Leg Raises
4x25

Rack Deads (from just under the knees)
315x10 for 3 sets

Eccentric Unilateral DB Curl
45lbx7 per arm for 3 sets

3x10 cable pull threw superset with 3x10 bird-dogs(per side)

Stretching and foam rolling for 10 minutes post workout......

Felt a little bit prematurely fatigued in todays workout despite a solid meal pre workout so I cant say for sure what was up with that. All else was solid.

I also got the call today from the university of missouri for an onsite interview next week wednesday-friday!! Its for the position of student services coordinator of recreation and wellness. I have a nice 7 hour road trip to plan out for next week now! Fun!

[J_Bo]

Which show are you doing? I went to the website, but I don't think you mentioned which show you'll be doing. The one in Houston?

[oregonpanthers]

Which show are you doing? I went to the website, but I don't think you mentioned which show you'll be doing. The one in Houston?

Yes Houston, May 8th, I am likely to do both bodybuilding and male muscle model. If I feel I fit more into one then the other, I can adjust as needed.

Today actually starts my formal 8 week prep period for this event.

I am 203lbs, 6'1" and 12% bodyfat based on fasted, morning BIA reading. I want to have a skin-fold done really bad to be more accurate but for now I'll do without. Mirror works just as well!

[oregonpanthers]

The diet plan for starting out will be as follows:

1 cup oats (+ 1/3c for workout days)
2 scoops egg protein
2g fish oil

meals *2-5
8 oz cooked chicken, turkey, lean pork or tuna
2 cups cooked broco
1 oz nuts

meal 6
2 scoop casein
2g fish oil

*meal 2 becomes
1 1/3c oats
2 scoops whey.........for workout days

[furyhockey]

What's the website for the Houston Show?

[oregonpanthers]

Sundays workout snapshot:

10am

6 min treadmill
dynamic movement prep

standing bb press
95x6 for 3 sets
120x6 for 3 sets

seated db press
40x10 for 5 sets

bw chin ups
3x9

bw dips
3x10

seated side delt raise machine
75x12 for 4 sets

superset preacher curl machine with tricep cable press down
2x12 each at 90 and 130lbs respectively

quick circuit of abdominal work, stretching and that was all.....done and out!

I am still loving this Jack3d! Major mental focus! I dont even like using headphones when I use this ****!

[oregonpanthers]

What's the website for the Houston Show?

http://www.lonestarweekend.com/

[oregonpanthers]

Todays workout, after 2 days of no training what so ever being I was on the road for 15 hours in the past 2 days and then in 8 hours worth of tours and interview yesterday while in Columbia MO. It put a little break in my normal routine by 1 day. I needed it anyway so all is well. Back at it today however. Here she is...

Bench Day

6 min treadmill warm up, dynamic movement prep....

Flat BB Bench
135x8 for 3 sets
190x6 for 5 sets

Plyo Drop Push Ups
4 sets of 7

Seated Cable Row
5 sets of 10 at 160

Superset freemotion cable fly with db jump shrugs
3 sets of 12 at 80lbs and 4 sets of 12 at 80lbs (each hand) respectively.

In and out in 75 minutes, great workout! The added day off must have helped out some.

[oregonpanthers]

Ok so contest plans are perhaps being changed since I cant fully commit to any one city as of yet. I dont know for 100% sure if I am going to be in Texas or Missouri, not till I get back from Texas next week and let both interviews/tours sink in and have their effects. At that time, and assuming offers are made soon afterwords, I can choose a contest based on the city I am in. I have adjust my diet only at this point to a maintainence diet plan vs a tapper diet plan as it was for 2 weeks now. The attachment is the diet plan I will be on untill I resume the tapper plans for the show I find at that time.

Everyone here who has competed on stage knows that the choice to do a contest needs to be 100% all out or nothing at all. It cant even be 99% sure because that 1% loss can break you on stage. I just want to be sure that my mind is fully set on 1 show for certain, not assumption.


http://www.xccellence.com/aa-forum/a...5&d=1269042370

[oregonpanthers]

Yesterday I made the 2 hour journey to Crystal Lake, Illinois where I gave a presentation for the Midwest Strength and Conditioning Clinic. http://www.acefitness.org/continuing...rseid=4a5x2783

The talk went very well and I had several questions right after and during the rest of the conference. Its actually shocking how little most degreed and certified trainers know about contest fitness realms. But thats the reason I gave the talk, to change that!

On the way home I hit up my deadlift workout at the Janesville, WI Anytime Fitness of which I have never been before. This is how she looked:

6 min treadmill
10 minute dynamic warm up

floor deadlifts (2 to 2.5 minute rests)
225x8 for 3 sets
385x2 for 3 sets
405x2 for 2 sets
410x2 for 2 sets
420x2 for 2 sets

rack deads from just above knee (90 second rests)
315x8 for 4 sets

decline sit ups
4x15

leg raises
3x20

5 minute treadmill cool down, stretching, done!


Today was just 40 minutes fasted cardio with HR at 60-65% of HRR. Chilling out for the rest of the day now!

[oregonpanthers]

40 minutes fasted cardio to start the day.......

4.5 hours later iron time.....

standing bb press
95x6
95x6
120x6 for 4 sets

machine shoulder press
4x10 at 140

weighted chins 45lbs
2x6

weighted dips 45lbs
2x7

standing db side raises
25x15, 20x15, 15x15 (45 second breaks)

rear delt fly machine
3x12

superset preacher curl machine with seated close grip bench press
3x10-12 reps each

crunch machine
3x20 reps

horizontal leg press calves
4x12 reps with 5 second stretch hold on each rep

That was that!

[oregonpanthers]

I had my interviews today with Scott & White Memorial in Temple, TX of which I am still residing in and I write this. I am but an hour from Arlington, TX which makes me think deeply about making a journey up to metroflex gym to visit Brian and his crew but I dont think time will allow that since I gotta be outta here by 9am tomorrow to make my return flight. If things go well I will have word on Monday if the position is being offered to me or not. If so they want me to start asap after the offer is made, ideally within 2 weeks of the offer date.

I felt the interviews went as good as they could have gone. I would not have changed a single answer or reply I gave to any of the 4 small group interview sessions I had. I feel I put my best side forward and thats all you can ask for. I really feel that I could see myself sticking with this organization for a very long time and enjoying my work at this hospital and living in central Texas as well!

I still managed to get my lift in at a local gym not 5 minutes from the hospital I interviewed with (which is just 5 minutes from the apartment complex I toured as well).

Today was legs and the weights were all different from what I use back home so only sets and reps listed today.

5 minute jog warm up.....

squats:
8 sets of 3-10 reps

angled leg press:
superset w/
hyperextensions:
3 sets of 12 each

seated leg curls
1 set of 15 + 6 reps of unilateral eccentric reps each leg

leg extensions
1 set of 15 + 6 reps of unilateral eccentric reps each leg

5 minute treadmill cool down, stretch, done!


Thats all for now folks! Had an amazing dinner at the Hilton Garden Inn American Club which was all on the company tab so that rocked! Chilling out for the night while this storm passes over central TX. Back to Wisconsin in the morning via Austin.

[oregonpanthers]

I just got my new model of the freestyle light blood glucose test device and I have been playing with some ranges post workout food combos to see how I respond to such sources and portions of food pairings in conjunction to how I feel after words as well.

The attachment is a list of the tests I have run so far.

[oregonpanthers]

Just today I took my first reading for post fasted cardio blood sugar to see where I am and it was an 81mg/dl which is still over 80mg/dl and for post people 70 and under is getting a little too low, 60 or under being clinically hypoglycemic. I go an eat my breakfast of 1 cup oats and 1 scoop ON egg protein right......2 hours later I start to get an unprevoked agitated/nervousness like feeling kick in out of no place. I also feel like palpations are taking place very faintly. I check my sugars again just to be sure its not hypo and WAMO......I see a 54mg/dl reading flashing at me! Classic hypo!

As any diabetic would be instructed to do I followed suite and grabbed a large 8oz apple and munched that sucker down in a couple minutes easy. Within 10 minutes I felt 100% fine again.

The crazy part about this whole deal is that I have had these sensations and feelings many times before after eating breakfast on my cardio days inparticular. More times then I can count actually. I always thought it was just the caffeine hitting me all at once or the fact that pending where I get my coffee from it may be made stronger or weaker one day to the next. Now I see its been an excessive rebound in insulin release after breakfast the whole time.

My remedy is to either add some fats to my breakfast to slow down digestion rate and/or drop the GI of the meal down or to add more carbs to the meal to extend the glucose release from a higher GL.


I only wish I would have caught this earlier and not had to deal with the annoying and odd feelings of being hypo half the morning!

[oregonpanthers]

So today was the big day! I got the much long awaited call from Scott and White Hospital in Temple, TX of which I accepted with open arms! I will be moving in 2-3 weeks from Madison, WI and that 2-3 weeks wont go fast enough for me!

Now that I know where I will be living for the next few years and a set, established income to go with it, I can get back on my plans to compete again at last!

I have planned to go ahead and do the NGA promoted show titled "The Jimmy Coby Classic" on June 12th in tier 1. The show is in Longview, TX. This will be my first show since April 2006 and my 5th show overall. My pictures were taken yesterday. I was 200lbs and 14.7% via handheld BIA reading first thing in the AM before eating or drinking. I know its off by up to 4% either way but its something.

I have not been this excited in 10 months now since graduating grad school and starting my career search/application marathon! Its finally at an end which now marks the start of my my profession life and I welcome the challenge!

So today was the big day! I got the much long awaited call from Scott and White Hospital in Temple, TX of which I accepted with open arms! I will be moving in 2-3 weeks from Madison, WI and that 2-3 weeks wont go fast enough for me!

Now that I know where I will be living for the next few years and a set, established income to go with it, I can get back on my plans to compete again at last!

I have planned to go ahead and do the NGA promoted show titled "The Jimmy Coby Classic" on June 12th in tier 1. The show is in Longview, TX. This will be my first show since April 2006 and my 5th show overall. My pictures were taken yesterday. I was 200lbs and 14.7% via handheld BIA reading first thing in the AM before eating or drinking. I know its off by up to 4% either way but its something.

I have not been this excited in 10 months now since graduating grad school and starting my career search/application marathon! Its finally at an end which now marks the start of my my profession life and I welcome the challenge!

http://i192.photobucket.com/albums/z...March28002.jpg
http://i192.photobucket.com/albums/z...March28003.jpg

[oregonpanthers]

Today I have decided I am going to go 7-10 days without any cardio at all other then warm ups and cool downs on weight training days. I feel that my body comp is balanced enough that I may not need to put in the time and or energy for cardio given where I am at. Furthermore it will allow me to reserve all my focus, time and energy to the iron which is where the job truely gets done. My recovery will also be bolstered from the removel of cardio 3-4x a week as it has been for 5 weeks now.

If I dont like how I feel or look after the 7-10 days I can always add it back in. But I wont know untill I try this out and know for sure. So will see soon enough how things work for me.

God knows I am going to love sleeping in an extra hour!

[oregonpanthers]

News! Big news!

I turned down the job in Texas with the hospital. I decided to accept the other job offer with Mizzou after a return offer from them last night. My family and I feel this job will have much more transfer to my career goal of becoming an assistant strength coach after I move on from this position 3-4 years from now. I did not see that happening by spending time within a hospital wellness setting.

Cut in pay, cut in relocation assistance and my preference for TX goes with the choice but its my long term career at stake so I need to think big picture here. My gut says this was the right choice.

So now my contest plans have been changed/adjusted to do the...........

NANBF St. Louis Bodybuilding Classic on July 10th.

Not changing anything from where I was before, just changed the end point a bit.

[oregonpanthers]

Yesterday was an off day, just a leisurely 45 minute walk outside before the rain got here. Good think I did cause it did not stop coming down all night!

Todays lift........lower body power

dynamic warm up.......

box squat
135x6
135x6
225x5
225x5
255x3
265x3
265x3
265x3
265x3

drop jumps from 28"
15 drops with pause landing

split lunge jumps
2x10 jumps

prone leg curls
3x12

leg extensions
3x12

standing calves
3x12 @ bodyweight

core stabilization work....5 mins cardio on bike...done!

Did my own little self test to see how I respond to WMS in terms of blood glucose response. I took 36 grams ON whey (1.5 scoops) with 2 scoops primaforce waxy maize (60 grams wms) and then took my blood sugar 90 minutes later with a reading of 81mg/dl.

What this tells me is that I should be looking to eat a whole food carb+protein meal 90 minutes after this shake goes down to prolong the insulin rise and to support protein synthesis/accelerated glycogen storage.

Its nice knowing whats happening on the inside as well as how the outside of the body is responding to training and nutrition!

Been busy looking at apartments and rooms for rent in Columbia, Missouri this weekend and this week. I have my eye on 4 places right now. 2 apartments and 2 homes with rooms for rent. Rates are all similar so its the pictures and the details that will lead to my choice this weekend. Its fun and **** planning your first home and career!

[oregonpanthers]

Todays plans:

Chest Power:

dynamic warm up....

bench press-
135x6
135x6
185x3 (10 sets with 60 sec break)

seates cable row
3x10, 160lbs

db bench
3x10, 65's

lat pull downs
3x10, 170lbs

TIYW cuff series, 1x10 each

bb jump shurgs
3x10, 190lbs

stretching, 5 min cool down, done!

I had a OPH apple pancake today postworkout along with a scoop of whey protein to wash it all down. Amazing!! Top 3 foods of all time no question! My two buds could not beleive I finished the whole thing in less then 30 minutes.

[oregonpanthers]

Plan for today-

legs strength-

warm up

deadlifts
225x5
225x5
225x5
315x3
315x3
405x3
415x3
415x3
415x3

bench pikes lower abs
3x20

decline sit ups
3x15

nordic leg curls
3x10

seated calf press
3x15

5 minute treadmill cool down

thats a wrap!

[oregonpanthers]

Todays business as follows:

Upper Strength Day

10 minute bike to gym

db bench press
50x6 for 3 sets
75x4
85x3
90x3
100x3
115x miss

wide pull ups
3x8

seated db press
3x7 w/ 55's

db hammer curls
2x10 w/ 40's

close grip bench
2x8 @ 185lbs

10 minute bike back home.....

this week starting today which marks 12 weeks out from the nanbf st louis classic i have my macros adjusted to...

270p
350c
80f

2 weeks progress weight, body comp and pics coming tonight or early tomorrow yet. Got the badger hockey game to get through yet....GO BUCKY!
__________________

[oregonpanthers]

Today was just 35 minutes moderate cardio via treadmill this morning, in and out by 8am. Chilling all day now. Not happy with my Badgers hockey team this morning, not at all!

2 weeks into prep and stats now show:

201lbs
13.5%
abdomen 33.75
waist 35.75
upper quad 24.75

Picture updates on my bodyspace.

12 weeks to go peoples!

[oregonpanthers]

Let me get the workout from yesterday out of the way first and then I will get to the meat and potatos of the entry.


Yesterday was Lower body power so this is what we did....

Dynamic movement prep, warm up...

Box Squats
135x5
135x5
225x3
245x3
265x3(6 sets)

Box Depth Drops (stand on 38" box and drop off, then explode up upon landing)
4 sets of 5

Siccors Jumps (start in lunge position, jump up quick and land opposite)
3 sets of 10

Leg Curl and Leg Extensions Superset
3x12 each with last set done as an eccentricly focused set.

Standing single leg calf press
2x15 each leg with only bodyweight as the load (nursing a tender left ankle)

I also did 35 minutes on the bike yesterday morning and this morning.



Ok so now for the bulk of the post.....

Yesterday I got my formal position offer letter for my job at the University of Missouri!! It was truly heart felt to hold that letter in my hand knowing I was about to be gainfully employed in my first REAL career based position with benefits, salary and tons of opprotunity! Not only that but in a career I will love working!

It means even more to me in that I graduated in May 2009 and have only been able to work part-time, contract since then! I must have sent over 200 applications to colleges and gyms, hospitals, fitness centers etc only to get phone calls and interviews but no offers. I was told I did not have enough experience or not the right kind of experience over and over again which got very depressing to say the least!

But then in mid Feb I got the break I needed and interviewed with Mizzou and the rest is history.

I have 13 days until I move down and make the 7 hour drive from Madison to Columbia where I will be moving into a house shared with a med student who also attends Mizzou herself.

I have ended my contracts with my 8 clients here at my local gym and started gathering every last cent I have to pay for the move which is going well. I have a $1000 dollar moving allowence I get reimbursed for 2 weeks after payments are made.

Its nice being single and under only contracted work as I can pretty much just pack up and go without any hold ups otherwise. I do have one client of mine who lives about 2 hours from me who is doing her first figure contest in 2 weeks, April 24th. Its an INBF contest and its right here near my hometown. I have worked with her for 14 weeks now. We meet every 3rd week to talk face to face and train. I am excited to be here just long enough to see her compete on contest day so that she can feel better about having her coach there with her. She will be doing the womens short open class. I have good feelings about her and she certainly should to. She is 30 years old by the way and has always been a huge fitness nut so this was a logical goal for her.

I will post some pics up after the show for you all to see of course!

Peace out ya all!

[oregonpanthers]

Yesterday was just fasted cardio for 35 minutes via incline treadmill walking. Also did some PNF work and foam rolling for good measure. Spent my afternoon doing "send off" sessions with my 7 current clients I have worked with since early December 2009 in that I am leaving state in 10 days for the new job. Ending contracts now so we can transfer paper work and admin stuff while I am in town vs doing it all via email and fax when I leave. Sad to see the relationships end but excited to form new ones as well!

[oregonpanthers]

Gorgeous day here in southern WI today! 77 degrees and sunny as can be! Just perfect!

I took a light 15 minute jog to the gym and hit up lower body strength day...

conventional deadlift
225x5
225x5
315x3
315x3
405x3
425x2
445x2
470x1
405x2
405x2

reverse crunch pikes
3x20

seated calf press
3x20

nordic leg curls
3x8

side plank with db tuck under
2x10 each side

Then hit up the walk back home (jogging was not happening!)

Picked up a new post-workout stack today to give a whirl for the next few weeks. It will be as follows.......

2 scoops AmericanWhey
2 scoops Gener8 Vitargo S2



Thats all for today people, have a good one!

[oregonpanthers]

TGIF.......

Upper Strength Day:

25 minutes treadmill incline intervals this morning....then this afternoon

bench press
135x10
135x10
155x6
185x4
225x4 (right shoulder was not feeling it for higher weight)
225x3
225x3
225x3

I would then do 1 set of 8 reps per arm with kneeling cable rows for a total of 5 sets per arm going 15 to 20lbs heavier per set.

Chins Ups
4x5 to 8 reps a set

Skipped the shoulder presses today with my right cuff feeling odd so....

2x15 leaning side db raises with 20lbs

Close Grip Bench Press
superset with
Standing DB Curl
3x6 each

Later on this evening my right shoulder got pretty tender, thinking its my suprasinatus or infraspinatus, need to run some self testing tomorrow to see what I tweaked but it don't feel to pleasant right now, doubt I could press a 30lb weight overhead if I had to.

Have a good weekend ya all!

[oregonpanthers]

Today marks the final week I will spend in Wisconsin before my big move to MO on Monday morning next week. So this week I plan to have some excellent workouts to finish of my tenure with Anytime Fitness here in Madison, WI.

With just under 11 weeks to go before show time I am back to a 4 day split with 2 upper days and 2 lower days, no cardio will be done on my two lower body days either.

Lower Power Day:

5 minute bike warm up
5 minutes dynamic movement

box squats
135x8
135x8
265x3 for 10 sets with 60s breaks

box depth jumps
5x5

unilateral leg extensions
3x12 each

unilateral seated leg curls
3x12 each

unilateral standing calf press
3x15 each

3 way plank holds
2 sets of 45s each side

5 minute band PNF stretching

Thats it for today! My hip, ankle and shoulder all felt 100% today so I hope it was just a touch of over-taxed joints that are now better with then lesser frequency each week.