||Augmented's 2010 contest prep log||

[augmented]

Hey everyone =]
So I'm 60 days out today from first show this year and thought it would be good to start a log to get some feed back on the progress etc, last year had a decent run learnt alot about my body, made the usual mistakes but overall happy with the outcome.

ANB South Coast - Juniors - 1st Place
ANB South Coast - Under 80kg - 3rd Place
ANB Sydney - Juniors - 2nd Place

I have been dieting now for 8 weeks and have another 8 weeks and 4 days to go, This year ill be doing about 4 shows all as Junior. My first show is on the 12th September and last on the 23rd of October.
After 9 Months of Power lifting in the offseason i should see about an extra 3kg of stage weight this year and much much much! better conditioning! i will be doing whatever it takes to get the skin on my glutes to about the same thickness as the skin on my knuckle =P

Pictures below are form 9 weeks out - 84.1kg

[Dr Squat]

We gona bring this Juniour in soooo nailed he will be a scare for the overall mens titles too!

He is also a Whiz at supps, so any questions about supps shoot em his way and or go to

www.musclebeach.com.au

[augmented]

SUNDAY (Back)
- BOR 3*6 2 mins
- chins 3*6 2 mins
- another 30 mins of back exercises, focussing on pump and contraction with low rest periods after the heavy rows n chins. Can include supersets, drop sets, x-reps etc etc etc.

MONDAY ( quads/calves)
-squats 3*6 3 mins (doen at 90% of best ever 6 reps and to maintain ALL way thru)
- another 30 mins of workout with low rest periods. reps 10-20. lactic +++++
-gastroc exercises 10 mins.

TUESDAY (chest/shoudlers)
- bench 3*6 3 mins (done at 90% of best ever and maintain thru)
-another two pressing exercises at differnt angles for 3 sets each, low rest. 8-12 reps
-one isolation exercise 3*20 pump in squeeze.
-overhead press 3*6 heavy
-lateral and rear delts , reps or heavy, up to you, smash em 10 mins

THURSDAY (hamis/traps/calves)
- deads 3*6 (done at 90% of best ever and maintain thru) 3 mins
- one exercise for traps, variable (heavy/light/reps/drop sets etc)
- 2 exercises for isolation hami's variable
- soleous 5 mins smash

FRIDAY (arms - secondary chest /back)
- dips 3*8reps 2 mins (this does secondary chest)
- palm up pulldown 3*8 (this does secondary back)
- then smash arms 30 mins for a good pump after the heavy work, variable

[augmented]

Lying Leg Raises - 3x15
Cable Crunches - 4x12
Decline Crunches - 3 x 12
Hanging Side Knee Raises 3 x 15
Oblique Cable Crunches - 2 x 20

Notes - Yesterday was an intresting day for me after 2 years of putting up with acid relux after each meal i finally went to the doctors and found out it was almonds causing the problem, so with that out of the way the next 59 days of prep should be much easier!!! dropping the almond also freed up some cal so more carbs where added to diet =]

[augmented]

Deadlifts - 3 sets - 6x396, 6x396, 6x396 (180kg)
Shrugs - 3 sets - 10x308, 10x308, 10x308 (
Prone hamstring curls - 7 sets - 100x10x7sets
Calves - Giant Drop set

Cardio - AM - 30 min cross training (random setting) about 360 cal

[MrSinister]

Lying Leg Raises - 3x15
Cable Crunches - 4x12
Decline Crunches - 3 x 12
Hanging Side Knee Raises 3 x 15
Oblique Cable Crunches - 2 x 20

Notes - Yesterday was an intresting day for me after 2 years of putting up with acid relux after each meal i finally went to the doctors and found out it was almonds causing the problem, so with that out of the way the next 59 days of prep should be much easier!!! dropping the almond also freed up some cal so more carbs where added to diet =]

Thats a pretty significant break-through finding out the cause of a problem, nice work! i would be bummed if i couldnt eat almonds, such an easy calorie source! though i like your thinking on the bright side for more carbs
Good journal btw, subbed Looking excellent for 60 days mate, arms and legs are great strongpoints for you..

[augmented]

Friday night was arms, great workout amazing pump and plenty of energy. Diet was 100% this week and cleaned up a few things like dropping Pepsi max and limiting splenda. also dropped fat back a bit and brought in more carbs, based on the fact almonds where causing digestion problems for me. I have also compiled a list of carbs over the last 9 weeks of dieting that keep my dry and full, my body has different reactions to different carbs and i find things like dextrose and honey cause a slight fluid retention.

Today im exactly 8 weeks out from my first show for the year! another consistent drop this week down to 83.4kg(183.5lbs) this am, i was only really looking to drop to 83.8kg (200-300g) this week but my body seems to be doing fine, carbs averaged 300g a day last week so i doubt there will be any change this week! i think and it would be safe to say ill be close to 99% ready in the next 3-4 weeks =D which is all on plan.

Going to step it up a bit this week and add some more weight to squat & dead because i feel like im holding back now at 90%.

Along with what was learnt last year i also have become a lot more flexible with my meals, and find it's all about the macros so my meals have still been enjoyable.

[augmented]

decent workout, even with calorie drop this week and poor strength, still managed to enjoy it. 53 days till first comp! Time to step it up!!!!!