Third times a charm!

[magrant44]

Well I am going to go ahead start another log and try and keep up with it this time.

A little background about myself. I am in the military and competed for this first time April this year. I did a military comp in which I won my weight class and a NPC comp which I got third in the novice middle weight class. I really do not want to do NPC shows since they are untested, but being that I am out here in Hawaii I don't have much choice.

My first contest prep was a huge learning experience and I think I am going to do a lot better this time. I bought a scale and plan in being much more precise.

Today starts the day of dieting and I just weighed 189 post workout. I weighed in last time at 167 and I am hoping to hit 165 or below and be harder. I don't know what my bf was then or now but some pictures will show some stuff.

I lurk on the forums daily but don't post much so maybe this log will change that. I am very humble person and I am all ears when it comes to advice. So please speak up if you guys see something wrong (which I am sure there will be).

As today, 96 days out...Here we go again!

[magrant44]

A few more...

[magrant44]

Recent workouts

Legs

Squats
135 x 20
10 back 10 front
Back attg
225 x 10
275 x 8
315 x 6
365 x 1
225 x 10
Fronts attg
185 x 6
225 x 3
275 x 1
135 x 10

Hm curls
170 x 10
180 x 10
190 x 10
200 x 8
200 x 8

Extensions
Stack x 10
1/2 stack x 10
1/4 stack x 1
X 3

Straight leg dl
145 x 10
195 x 10
245 x 8

Hyperextensions
45 x 10 straight bar behind head
X 3

Lunges
95 x 10
115 x 10
135 x 10

Shoulders

Db press
60 x 12
80 x 8
85 x 8
85 x 8
85 x 6

Arnold press
50 x 10
60 x 8
70 x 5

Front raise
35 x 10
45 x 8
30 x 10

Lat raise
30 x 10
35 x 8
40 x 8

Bent raise
30 x 10
40 x 10
45 x 10

Shrugs
315 x 10
405 x 8
405 x 6
225 x 20

Standing bb press
95 x 10 behind head
115 x 10
135 x 8

Upright row
95 x 10
95 x 10
95 x 10

Standing calf raise
3 pps x 10
3 pps + 25 x 10
4 pps x 9
2 pps x 20

Back

Pullup
Bw x 10 x 4

Bent over bb row
135 x 10
185 x 10
225 x 10
275 x 10
315 x 7

Rack pull DL
225 x 10
275 x 10
315 x 10
365 x 10
405 x 7
495 x 2

T bar
90 x 10
135 x 10
180 x 10
225 x 8
270 x 8

Close grip pull down
100 x 10
150 x 10
190 x 10
250 x 6 drop
100 x 10

Lawnmowers
130 x 8
140 x 8
150 x 8

Calf raise
2pps x 10
3pps x 10
4pps x 8
4pps x 6
2pps x 20

[magrant44]

Incline db
60 x 10
80 x 10
100 x 10
105 x 8
110 x 7
110 x 5
100 x 8

Flat bb
205 x 6 3 sec neg
225 x 6
245 x 3
225 x 4
225 x 3
225 x 3
Dropset
135 x 10 5 sec neg

Db fly
50 x 10
60 x 9
70 x 4
70 x 3
Drop set
40 x 10

Dips
Bw x 10
45 x 8
45 x 8
45 x 8
Dropset
Bw x 10

Pull overs
100 x 10
110 x 8
120 x 4
90 x 10

Cable cross
40 x 20
50 x 15
60 x 10
70 x 7
Dropset
40 x 10

Calf raises
3pps x 10
4pps x 8
4pps x 6
4pps x 6
2pps x 20

Hypextensions
45lbs straight bar behind head
x10
x10
x10
Dropset
Bw x 10

[magrant44]

200c/250p/60f

Fats a little higher, had some steak leftover that I needed to eat.

Bb curl
95 x 10
105 x 10
115 x 8
135 x 3+2
Strip set
105 x 7
85 x 10
65 x 15

Conc curls
35 x 8
45 x 8
55 x 6
65 x 3
Dropset
30 x 10

Seated hammer curls
40 x 10
50 x 8
55 x 8

DB behind head seated raise superset db curls
120 x 10
30 x 10
130 x 10
30 x 10
140 x 10
30 x 10

Vbar pushdown
170 x 10
180 x 10
200 x 10

Cable curls
30 x 10
40 x 10
60 x 10

Cable tri extensions
30 x 10
40 x 10
50 x 10

Calf raise
3pps x 10 x 3

Abs
Leg raise
10 slowwwww x 3

Felt good today at the gym, but the diet thing is fun. I feel like my tris are much bigger then my bis so I focus more on the biceps.

Question, how do people use bold, italics and bigger fonts? Excuse the ignorance.

[magrant44]

200c/220p/20f

Yesterday was leg day and I was so tired that I didn't even feel like getting on the computer. Had to go to the grocery store after so I showered at the gym, tried to put my jeans on and my thighs were about to BUST the seams, crazy.

Legs

Front squats
135 x 10
185 x 10
225 x 6
245 x 4
Back
275 x 5
315 x 3
365 x 1 a little help
335 x 2
225 x 10 2 sec pause at bottom

Ham curls
180 x 10
190 x 10
200 x 10
200 x 8 + 2

Extensions
3 sets 12 reps slowwwww

Sldl
135 x 10 slow
185 x 10
225 x 10

[magrant44]

190c/210p/50f

Db flat bench
100 x 8
110 x 8
120 x 6
130 x 4

Incline db
100 x 10
105 x 8
110 x 6
115 x 6
Dropset
70 x 8...DONE

Flies
50 x 10
60 x 10
70 x 8
80 x 6

HS decline
2 pps x 10
2 pps + 25 x 10
3 pps x 10

Db pullover
100 x 10
105 x 10
110 x 9 +1

Cable fly
40 x 10 slow
50 x 10
70 x 9 + 1

Notes:
Felt real good today... Most of today's carbs came from fruits and I feel great...again thanks to this forum. Got a picture in the locker room after today's workout. Excited to weigh myself this weekend.

[magrant44]

Back

Pull ups
Bw x 10
15 x 8
25 x 6
35 x 6
Bw x 10

Bent bb row
135 x 10
225 x 10
275 x 9
315 x 4
225 x 20

Dl
135 x 10
225 x 20 speed
275 x 15 speed
315 x 10 speed
405 x 1.8 not quite up

Low row Wide grip
100 x 10
150 x 10
170 x 10
200 x 10
250 x 10

Close grip pulldown
190 x 10
210 x 10
230 x 6
Dropset
100 x 10 ouch

Dead lifts felt great today, back was money... Did heavy squats this week so the deadlifts were a little on the high rep side.

[magrant44]

Shoulders

Db press
85 x 8
95 x 8
100 x 6
100 x 6
70 x 8 rest pause

Front raise
30 x 10 all the way up
35 x 10
40 x 10

Lat raise behind back
30 x 10
35 x 10
40 x 10

Bent over raise
30 x 10
35 x 10
40 x 10

Shrugs
315 x 10
405 x 10
495 x 10
505 x 9

Upright row
95 x 10 x 3

Standing bb press behind head
95 x 10
115 x 10
135 x 4 +2


Post workout weight...186.

[rebelprettyboy]

Tats are sick bro.
And your contest pics are nasty! GJDM!
Keep tearing **** up brah.