red_cat's Journey to the 2011 NANBF Heartland Classic

[red_cat]

So here's the deal: I AM competing in a year. 365 days. That's that. Glad we have that out of the way. I wanted to chart everything on here just because I've found a lot of helpful information and a lot of people who are willing to critique and share what they know. Lord knows I can use the help.

I will be doing all of the off-season training and diet by myself. Last year was the first time I knuckled down and made my own diet and I saw some really good gains. This year I've got a slightly different approach, which will hopefully help to stave off some of the extra fat that I put on this past year. When it gets to be 12 weeks out from my contest, I'll be working with a friend of mine who has had some good success competing in the NPC.

Goals:
Compete in May of 2011
Add size to my frame (Everywhere, but more specifically I feel like my back and chest are my weak spots)
Get to at least 220 lbs while staying at ~10-11% BF
Get my Big Three Olympics to 1,000+ lbs

Training Schedule:
I like to follow a 5 day split of Su-M-W-Th-F as lifting days and T-Sa as off days. This might change every once in a while, but not by much.

To start out with, I will be following the "Dragon's Den FST-7" plan outlined by Mark Alvisi in his Gaspari videos. I'll post more details later.

Diet:
In all likelihood, I'll be posting my macro splits each week. When I'm bulking, I tend to lean more towards a 50c/30p/20f split. My workouts can be fairly intense, and I still like to do cardio 2-3 times per week, thus the extra carbs. When I'm leaning out or trying to maintain, I tend to go with a 40c/40p/20f split. I've gotten fairly good results, but I'm going to go with whatever my trainer tells me to do in those last three months!!

Projected Plans for 2010-11:

June: Bulk
July: Lean out
August: Bulk
September: Continue Bulk
Oct: Maintain/Recomp
Nov: Bulk
December: Bulk
January: Maintain/Recomp
February: Bulk
March: Beginning of Contest Prep
April: Contest Prep
May: May 21st, 2011 - NANBF Heartland Classic

This is what I have planned right now. As you can see, 6 out of the 9 months before my contest will be dedicated to adding mass to my frame. There's a lot of work to be done.

[red_cat]

First thing: I'm taking a week off. lol I just finished an Animal Cuts log and I'm headed out to Ohio to visit my girlfriend's family. Training and a diet would be impossible this week. I'm posting this up now so that I have no excuses (and I don't forget) when I get back.

[K-Dawg_05]

In on this broseph!!!

[red_cat]

In on this broseph!!!

Haha, at least I've got one! Hell, you'll be able to see my progress in the gym once school starts back up! lol

[Jim Goodman]

A fine ambition and I look forward to watching your journey to the stage next year.

[red_cat]

A fine ambition and I look forward to watching your journey to the stage next year.

Thanks a lot, Jim! I'm really looking forward to doing the show! I just want to get back from vacation now so I can get to work!! haha

[red_cat]

Wooooooooooo-HOO! Back from vacation in Ohio. Had a nice break from the lifting/bb-ing world. Did a little bit of cardio while I was gone, but nothing major (ran 30 minutes one day and walked around Cedar Point all day another). I tried to stay around 3,000 calories each day with a 40/40/20 split, but I didn't hold fast to it. Not really worried.

Since this is the first post, I should probably post my beginning stats as of this morning:

Weight: 198.8
~BF %: 8.38 (I measure this by averaging the Accu-Measure 1-site with a standard 3-site test. It fluctuates a bit sometimes, but is fairly close.)

Last 1RM on Big 3 Lifts:
Bench: 273
Squat: 375
Deadlift: 325

Measurements:
Neck: 17 1/4
Shoulders: 49 5/8
Chest: 41 3/8
Arms: 15 1/8
Forearms: 12
Waist: 33.5
Hips: 39.5
Thighs: 22 7/8
Calves: 15 3/8


Today's Training: Chest/Abs

Incline DB Press - 2x12 @ 65, 1x10 @ 70
BB Flat Bench - 1x10 @ 185, 3x10 @ 165
Incline DB Flys - 1x15 @ 30, 2x12 @ 35
Flat DB Flys - 3x12 @ 40
Cable Crossovers - FST-7 @ #7 (whatever THAT means)
Hanging Leg Raise - 3xFail, 32-16-12

[red_cat]

Woke up with a sooooooooooooooooore chest. Jeebus-H-Christ. Mostly sore in the upper, especially the pec/delt tie-in. Good to know I'm working something.

Another good day at the gym.

Today's Training: Back
Hanging Leg Raises - 1x35, 1x20
Isolated Arm Pulldowns - 1x12 @ 70, 2x12 @ 85
Seated Cable Rows - 1x12 @ 120, 2x12 @ 130, 1x12 @ 135
Bent BB Rows - 1x10 @ 185, 3x12 @ 165
Pulldowns - 1 Out, 2 Underhand, 1 Neutral Close x12 @ 140
Straight Bar Puhdowns - FST-7 4 @ 85, 3 @ 80
Cardio: 16 minutes on the Treadmill

Figured I should post my current diet as well.

[red_cat]

Leg day.......ouch. That was painful.

Today's Training: Legs

Seated Leg Curls - 1x12 @ 165, 2x12 @ 170
Standing Leg Curls - FST-7 @ #5 (12.5 kg)
Leg Ext - 1x12 @ 130, 1x12 @ 135, 2x12 @ 140
Squats 1x10 @ 205, 1x12 @ 205, 2x12 @ 210
Walking Lunges - 4x20 total @ 50
Hack Squats - FST-7 @ 30 (Legs were basically Jell-O by this point)
Standing Calf Raise/Toes on Plate Raises/Heels on Plate Raises/Floor Calf Raise - 3x15 @135/30/30/FAIL (40, 27, 30)

[red_cat]

Legs are INCREDIBLY sore today. Mostly in the Hams/Glutes/Teardrop of the Quads. I figure that's mostly sue to the range of motion I was getting on my squats (much deeper than normal, thus pulling those muscles in). Chest is actually still sore, but only when flexed. Thank goodness tomorrow is only a cardio day.

Today's Training: Shoulders/Abs

Hanging Leg Raises - 2xFAIL (46, 28)
Seated DB Press - 12 @ 55, 2x10 @ 55*
Side Lat Raise - 12 @ 20, 2x12 @ 25*
Front Raises - 2x12 @ 35, 10 @ 40
Reverse Pec-Decs - 12 @ 85, 12 @ 90, 12 @ 110
BB Shrugs - 12 @ 225, 2x12 @ 245
Side Lat Raise - FST-7 @ 2x20, 5x15

* indicates assisted reps at the end of a set.

[red_cat]

Shoulders were just a bit sore this morning, but it's been working out so far.

Training Today: No Weights

Cardio: Golf - 2.5 hours (I'm counting this as my cardio. I don't care if it's conventional. I walked a course for 2.5 hours, swung a club at a little white ball, and sweat my butt off. lol)

[red_cat]

Interested to see how training arms and chest on back-to-back days will effect my performance on the latter. I think I'll be just fine.

Today's Training: Arms & Abs

Hanging Leg Raises - 3xFAIL (48, 27, 20)
Smith Close Grip Bench - 2x15, 1x12 @ 115
V Bar Pushdown - 1x12 @ 125, 2x12, 1x10 @ 130
Dips - 2x12 @ 90, 2x10 @ 100
Rope Pushdowns - FST-7 3 @ 70, 4 @ 60
Seated Alt DB Curl - 2x15 @ 30, 1x12 @ 35
Cable Curls (in grip) - 2x12 @ 130, 2x9 @ 135
EZ Bar (out grip)- 1x12, 2x10 @ 75
Dueling Dragons - FST-7 @ 15
Forearm Curls - 2x15 @ 50, 1x12 @ 60

[red_cat]

No real difference when training chest the day after arms. Made improvements on all lifts! Tomorrow will be a weigh-in and I'll take some shots of my mandatories for a reference point.

Today's Training: Chest & Cardio

Incline DB Press - 1x12 @ 65, 2x10 @ 70 (+weight)
BB Flat Bench - 2x12 @ 165*, 2x10 @ 170* (+weigh & reps)
Incline DB Flys - 2x12 @ 35, 1x11 @ 40 (+weight)
Flat DB Flys - 1x12 @ 40, 2x10 @ 45*
Cable Crossovers - FST-7 @ #8x5, #7x2

Cardio: 2 minutes walking, 10.5 minutes HIIT (30 on, 15 off), 2 minutes walking backwards

[red_cat]

First Weigh-In: 197 lbs, ~8.85% BF (-1.8 lbs, +0.5%)

Well now......that's confusing. I suppose my body is adjusting to having more calories again, but the measurements don't make sense at all. I'm +500 calories from where my maintenance SHOULD be, yet I lost a pound. Maybe my original weigh-in was skewed because I had been off a diet for over a week? I dunno.

Plan for the coming week is to stay right around where I have been for the past week as far as diet. I'll probably add in a couple slices of wheat bread to up the carbs in my first meal. I also will not adjust my calories for "off days".

Onward! Day off of everything today. I'm going over to my coach/friend's house to listen to some symphonies and work on posing later today, so perhaps some pictures will be taken!

[red_cat]

Re-Weigh: 198.2 lbs (+1.2 lbs)
Yep. I kinda thought there was something fishy going on yesterday. I can understand a half pound...but ~2 seemed ridiculous. Body fat remained the same. Overall, I'm down just over a half pound, but I'll chalk that up to the week of inactivity followed by a week of extreme training!

Today's Training: Back & Abs

Isolated Arm Pulldowns - 1x15 @ 90, 2x12 @ 100 (+reps&weight)
Bent BB Rows - 2x12 @ 165, 2x12 @ 170 (+weight)
Seated Cable Rows - 1x15 @ 130, 3x12 @ 150 (+reps&weight)
Pull-ups - 1x10 Wide, 1x10 Underhand*4, 1x10 Neutral*3
Straight Bar Puhdowns - FST-7 5 @ 85, 2 @ 80 (+weight)
Hanging Leg Raises 3x(12 straight, 10 on each side)
* # of indicates assisted reps

[red_cat]

No soreness...always a good thing. I'm thinking that my cardio needs to stay at twice a week for me to gain some decent mass. We'll see what next Tuesday brings as far as weigh-in is concerned.

GREAT lifting day. I really need to take some simple carbs+BCAAs for the next leg day, though. I was at the gym for 1.5 hours total...and was completely spent by the end.

Also, changing up the way that I'm writing out my lifts. It will now be WeightxRepsxSets (if more than one is done)

Today's Training: L-E-G-S a.k.a Go to WORK Day

Seated Leg Curls - 170x12, 180x12, 180x10 (+weight)
Stiff Leg Deadlifts - 135x10, 145x10x2 (didn't do last week)
Standing Leg Curls - #6xFST-5 (+weight, -reps)
Leg Ext - 140x12, 145x12, 155x12x2
Squats - 225x10x4 (+weight)
Walking Lunges - 50x20x3 (Same)
Hack Squats - 35xFST-5 (+weight)
Standing Calf Raise/Toes on Plate Raises/Heels on Plate Raises/Floor Calf Raise - 150x20/30/30/FAIL (53, 40, 35) (+weight, +reps)

[red_cat]

Very little soreness in the legs today...fixed that with a little cardio!

Today's Training: Shoulder, Abs, and Cardio (Solo Lifting, No Spots)

Hanging Leg Raises - 3xFAIL (50, 30, 20)
Seated DB Press - 55x12x2, 55x9 (-reps, no assisted)
Side Lat Raise - 25x12x2, 27.5x10 (+weight)
Front Raises - 35x12, 40x12, 40x10 (+weight)
Reverse Pec-Decs - 110x12x2, 115x10 (+weight)
BB Shrugs - 245x12, 255x12x2 (+weight)
Side Lat Raise - FST-7: 20x3, 15x4 (+weight)
Cardio: 20 minutes of LISS

[red_cat]

Yesterday's Training: Day Off

Today's Training: Arms & Abs

Smith Close Grip Bench - 115x15, 120x15, 120x12 (+weight)
Isolated Underhand Cable Pulldowns - 45x12x3, 50x10
Machine Dip - 90x12x3, 100x10, 100x8 (+set)
Rope Pushdowns - FST-7: 70x4, 60x3 (+weight)
Seated Alt DB Curl - 30x15, 35x14, 35x12 (+weight + reps)
Cable Curls (in grip) - 130x12, 130x11, 130x10x2 (+reps)
EZ Bar (out grip)- 75x12x2, 80x10 (+weight)
Dueling Dragon Conc Curls - FST-7: 20x2, 15x5 (+weight)
Rope Crunches/Sitting Vs - 130x12/15, 140x12/19, 140x12/18


Today I tried not to use my straps on bicep sets quite as much so that I wouldn't need to throw a forearm lift in at the end. Felt a lot better pump in my forearms that way. Really felt like it was a great workout.

[red_cat]

Another day of solid improvements! Hopefully the weigh-in tomorrow will show the fruit of my labor.

Today's Training: Chest & Cardio

Incline DB Press - 65x12, 70x12x2*1 +reps
BB Flat Bench - 165x12x2, 170x11*1, 170x10*1 +reps
Incline DB Flys - 35x12, 40x12x2 +weight
Single Arm Pec Dec Flys - 85x12, 95x12x2
Cable Crossovers - FST-7: #8x7 +weight

Cardio: 20 minutes of LISS (average 65% max HR)

[red_cat]

Weigh-In: 199.0 lbs (+.8 lbs) and 8.85% BF (No Gain)

Awesome! No change in body fat and I added almost a solid pound. Good deal. Today felt great. Still hate pull-ups. Still gotta do them.

Today's Training: Back & Abs

Isolated Arm Pulldowns - 100x12x3 +weight
Seated Cable Rows (Mid-Cl-Cl-W-Mid) - 150x12x2, 160x12x3 +weight +sets
Bent BB Rows - 170x12x2, 170x10, 170x12 +weight
Pull-ups - 10*2, 10*2, 10*4 + unassisted reps
Straight Bar Pushdowns - FST-7: 85x7 +weight
Decline Medicine Ball Throws - 3x12

[red_cat]

Ugh. Legs day always makes me sweat like a whore in sunday school.

Today's Training: L-E-G-S

Seated Leg Curls - 185x12, 185x10x2 +weight
Stiff Leg Deadlifts - 135x12, 160x10, 1600x11 +weight
Standing Leg Curls - 17.5xFST-5 +weight
Leg Ext - 155x12, 160x12, 165x12x2 +weight
Squats - 225x102x2, 230x10, 230x12 +weight
Walking Lunges - 50x20x3 (same)
Hack Squats - 35xFST-5 (same, though deeper reps)
Standing Calf Raise/Toes on Plate Raises/Heels on Plate Raises/Floor Calf Raise - 165x20/30/30/FAIL (61, 51) (+weight, +reps)

[red_cat]

Cardio and Abs tomorrow morning. Had to get in and get out today. :-/

Today's Training: Shoulders

Seated DB Press - 55x12x2, 60x10 +weight
Side Lat Raise - 25x12x2, 27.5x12 +reps
Front Raises - 40x12x2, 40x10 +weight
Reverse Pec-Decs - 110x12x3 +reps
BB Shrugs - 255x12, 265x12x2 +weight
Side Lat Raise - FST-7: 20x3, 15x4 same

[red_cat]

Took it fairly easy today. The jog was nice as it was with my girlfriend and I just did light abs to get rid of a little soreness I had. Tomorrow it's back at it again!

Today's Training: Cardio and Abs

27.5 minutes jogging @ approximately 50-60% Max HR
Laying Leg Lifts 3x12

[red_cat]

Lack of an update yesterday due to a lack of internet. Oh well! Still killed it at the gym!

Wanted to post some diet updates. Last week (14th-20th) my averages were Calories - 3696, Fat - 105.55, Carbs - 424.09, Protein - 275.43. I was generally aiming for 3,700 calories each day, so I'm right on track with where I want to be!

Yesterday's Training: Arms & Abs

Hanging Leg Raise (Knees to Chest)/Rope Crunches - 25/100x12, 25/130x12, 25/130x12
Smith Close Grip Bench (Bar=15 lbs) - 95x15, 105x15, 105x14 +weight
Isolated Underhand Cable Pulldowns - 50x12x3, 55x10 +weight
Machine Dip - 90x12x3, 100x12x2 +reps
Rope Extensions - FST-7: 50x7
Seated Alt DB Curl - 35x15x2, 40x11 +weight
Rope Hammer Curls (in grip) - 130x12x4
EZ Bar Curls (out grip)- 75x12x2, 80x12 +reps
Dueling Dragon Conc Curls - FST-7: 17.5x7 +weight


Today's Training: Chest

Incline DB Press - 70x12x2, 75x10 +weight
BB Flat Bench - 165x12x2, 170x11*1, 170x10 +unassisted reps
Incline DB Flys - 30x12x3 Extremely deep reps
Flat DB Flys - 45x10x3 +weight
Pec Dec Flys - FST-7: 70x7

[red_cat]

Day off today so I thought I'd do some pictures of my mandatories. Last time I tried this, my lat spreads looked really dumb. I've fixed them for the most part, but my posing is definitely not polished at this point. lol

11 Months Out: ~200 lbs, ~8.85% BF
First three are relaxed positions. I forgot to do a side tricep.

[red_cat]

Weigh-In: 199.2 lbs +.2 lbs, and 8.85% BF same

Hooray for not gaining any fat! Boo for only gaining .2 lbs. Overall I am up about a half pound since I started. I'm up a full pound from my lowest weigh-in. That's okay as long as it's a solid 1/2-1 pound of muscle! I'll up the calories again this week and aim for ~3,900-4,000. I'm also going to cut back on the cardio (2x per week for 10 minutes each).

Today's Training: Back & Abs

Isolated Arm Pulldowns - 100x12, 120x10x2 +weight
Seated Cable Rows (W-W-Cl-Cl) 160x12x4 +weight
Bent BB Rows - 170x12x4 +reps
Pull-ups - 10, 10*2, 10*1 +unassisted reps
Straight Bar Pushdowns - FST-7: 85x7 same
Hanging Leg Raises (Knees to Chest) - 30, 18, 10
Cardio - Jogging for 10 minutes @ ~50-60% Max HR

[red_cat]

Leg day...is a very dangerous day. Good improvements all around.

Today's Training: Legs

Seated Leg Curls - 185x12x3 +reps
Stiff Leg Deadlifts - 160x12x3 +weight
Standing Leg Curls - 25x12x2, 27.5x11 +weight
Leg Ext - 165x12x2, 170x12, 170x10 +weight
Squats - 230x12x4 +weight
Walking Lunges - 60x20x2 +weight
Hack Squats - 35xFST-7 +sets
Standing Calf Raise/Toes on Plate Raises/Heels on Plate Raises/Floor Calf Raise - 195x20/30/30/FAIL (70, 51) +weight, +reps

[red_cat]

My training partner's comment of the day: "Time for FML-7's."

Today's Training: Shoulders & Abs

Seated DB Press - 55x12, 60x11, 60x10 +weight +reps
Seated Lat Raise - 25x12, 27.5x12x2 +reps
Front Raises - 40x12x3 +reps
Reverse Pec-Decs - 110x12, 115x12x2 +weight
BB Shrugs - 265x12, 285x12x2 +weight
Side Lat Raise - FST-7: 17.5x7 +weight
Hanging Leg Raise (Lower Ab Focus)/Rope Crunches - 20/130x20, 20/140x17, 20/140x15

[red_cat]

Haven't had internet for a few days, so no updates. Been a couple of very productive days, though! Realized last week's arm workout wasn't quite right when I wrote it on here. This week reflects accurate changes.

Yesterday's Training: Arms & Cardio

Smith Close Grip Bench (Bar=15 lbs) - 105x15x2, 115x15 +weight
Isolated Underhand Cable Pulldowns - 50x12x2, 55x11, 55x10 +weight
Machine Dip - 90x12x2, 100x12x2 -set
Rope Extensions - FST-7: 55x7 +weight
Seated Alt DB Curl - 35x15x2, 40x11 same
Rope Hammer Curls - 100x12x2, 105x12x2 +reps
Straight Bar Curls - 80x12x2, 85x10 +weight
Dueling Dragon Conc Curls - FST-7: 17.5x5, 15x2 +weight
Cardio - 10 minutes of jogging @ 50% effort

Today's Training: Chest

Incline DB Press - 70x12x2, 75x11*1 +reps
BB Flat Bench - 165x12x2, 170x12*1, 170x10 +reps
Incline DB Flys - 40x12x3 +weight
Flat DB Flys - 40x12x3 +reps
Cable Crossovers - FST-7: 20 (#8)x7 same

[red_cat]

Weigh-In: 202.0 lbs (+2.8 lbs) and 8.85% BF (No Gain)

Wow! That's quite a change right there. I'm going to stay at ~4,200 calories until I stop growing and see how far I can get. In other news, I'm changing gyms so I can resume deadlifting! Hooray for a new split!! It's partly based on Dexter Jackson's rotation and partly based on Mark Alvisi's FST-7 training. Split will be as follows:

Su: Chest & Calves
M: Arms & Abs
W: Back & Hams
Th: Quads & Calves
F: Shoulders & Abs

I'll also be starting my first run of Activate Xtreme on the 4th, so look for some serious results to start pouring in. I'll be doing a 2x2/day dosing for 8 weeks. If it goes well, I've got another two bottles to run later in the year.

Today's Training: Back & Calves

Isolated Arm Pulldowns - 120x12x2, 120x10 +reps
Seated Cable Rows (Cl-Cl-W-W) - 160x12x3, 170x12 +weight
Bent BB Rows - 170x12x2, 175x10x2 +weight
Pull-ups - 10, 10, 10*1 +reps
Straight Bar Pushdowns - FST-7: 85x7 same
Leg Press Calf Raise x30/Block Raise x30/Floor Raise xMAX - 270//38, 270//25, 270//30