Woofman81's first real contest prep and quest for a Natural Pro card. 24 weeks out!

[woofman81]

Alright guys, many of you followed my journey this past summer from dieting just to get lean, to being convinced to enter a show back in August. Here is the thread if you didn't see it...

http://forum.bodybuilding.com/showth...hp?t=125866943

So after the show, I went on my first bulk and managed to get up to 215lbs (from Septemper 2010, to Feb 1st 2011). So now I'm ready to get back into contest mode and do a "real" contest prep. Starting early, and dieting slower, retaining more muscle, and most important, improving my conditioning.

I'll be working with Tyler Mayer (Tyler's Nutrition Training) for this prep. I chose to work with Tyler because he's local, he'll have the chance to see me in person on a weekly basis, and we'll be getting plenty of workouts in together. Motivating each other along the way.

I plan on posting a ton of pictures and even videos for you guys this whole prep. So follow along

The show I'm currently targeting is the INBF Washingon State Natural on July 30th in Seattle, WA.

A few pics from my bulk, and from my show back on August 28th





Contest pics

[tonsti]

Lets go!!!!

[woofman81]

Lets go!!!!

Yeah Buddy!

24 weeks out pictures (took yesterday) Let's do this!

[tonsti]

Holy crap slick you look great for 24 weeks out!Your gonna be straight up nasty come july

[ehlisl]

Big Cohn! Sitting awesome at 24 weeks out! Are you planning on the NANBF show in Seattle??

[woofman81]

Holy crap slick you look great for 24 weeks out!Your gonna be straight up nasty come july

Thanks Tony! Although I feel pretty "soft". I'm ready to start getting my vascularity back lol!

Big Cohn! Sitting awesome at 24 weeks out! Are you planning on the NANBF show in Seattle??

Yeah, that's the WA state Natural right? Same show you got your pro card at isn't it?

[ehlisl]

Yeah, that's the WA state Natural right? Same show you got your pro card at isn't it?

Yep, thats the one. I will be there 100% Excited to follow this one all the way to the stage!

[Rsardinia]

Definitely in on this. Good luck gettin a pro card this year, hope you join us up there

[iversonmourning]

Nice dude, looking sick for 24 wks out?? I see your from Scottsdale, was that the OCB from this last august?? I knew a couple ppl competing in that show. I live in Scottsdale myself, just out of curiosity why aren't you gonna try and hit the mr Arizona or OCB over the summer and going to Seattle???

[woofman81]

Yep, thats the one. I will be there 100% Excited to follow this one all the way to the stage!

Awesome! I'm sure I'll head back home to Wenatchee as well before the show and maybe this time we can catch a workout together at Gold's.

Definitely in on this. Good luck gettin a pro card this year, hope you join us up there

Thanks Robbie. I hope so as well. These next six months are going to be intense!

Nice dude, looking sick for 24 wks out?? I see your from Scottsdale, was that the OCB from this last august?? I knew a couple ppl competing in that show. I live in Scottsdale myself, just out of curiosity why aren't you gonna try and hit the mr Arizona or OCB over the summer and going to Seattle???

Yes, it was. I'm the doing WA show because I'm actually moving back up to WA in May. So I won't be here in the summer to do those shows. What gym you train at?

[Justin-27]

Hey Cohn, good luck in your prep, the bulk looks to be successful.

Sounds crazy but we know each other from Bimmerforums. I 'used' to be Nimble on there, been RidingSimple for a few years now. My buddy Patrick from Chicago (where Im from) knows you from the gym in AZ. He has a place in Scottsdale. His name is Patrick, big guy, about 6', mid 40's. He mentioned a guy he met at the gym a while back, pretty much described you to a T, so I put two and two together. Don't worry, no stalk hehe.

How's that pretty zhp treatin ya?

[JaySinX]

Co-sign everyone else on how great you look 24 weeks out, will def follow along

[KasaraBrianne]

I don't know if this is a gentleman's club in here, but I'd love to follow along. You look fantastic!

[woofman81]

Hey Cohn, good luck in your prep, the bulk looks to be successful.

Sounds crazy but we know each other from Bimmerforums. I 'used' to be Nimble on there, been RidingSimple for a few years now. My buddy Patrick from Chicago (where Im from) knows you from the gym in AZ. He has a place in Scottsdale. His name is Patrick, big guy, about 6', mid 40's. He mentioned a guy he met at the gym a while back, pretty much described you to a T, so I put two and two together. Don't worry, no stalk hehe.

How's that pretty zhp treatin ya?

Oh man, bringing back some memories lol! Good ol Bimmerforums

Yeah, I'm the one that introduced him to the solution diet. It's worked great for him, he looks great!

Oh, the ZHP is great. This car has treated me so much better than my previous e36's. I've went and test drove a few 335's though and man, that extra power is nice. So that might be my next car.

Co-sign everyone else on how great you look 24 weeks out, will def follow along

Hopefully you enjoy the ride Thanks!

[iversonmourning]

I workout at the la fitness off of Hayden and McCormick ranch, wanted to find a better gym but that one is literally 1/2 mile from my girls house. Where u train at??

[woofman81]

I don't know if this is a gentleman's club in here, but I'd love to follow along. You look fantastic!

Of course not, feel free to follow along

I workout at the la fitness off of Hayden and McCormick ranch, wanted to find a better gym but that one is literally 1/2 mile from my girls house. Where u train at??

Nice, I used to train there a few years ago. That's one of the better LA fitness's. I workout at Gold's Scottsdale. Love it there. I'm going to miss that gym.

[Justin-27]

Oh man, bringing back some memories lol! Good ol Bimmerforums

Yeah, I'm the one that introduced him to the solution diet. It's worked great for him, he looks great!

Oh, the ZHP is great. This car has treated me so much better than my previous e36's. I've went and test drove a few 335's though and man, that extra power is nice. So that might be my next car.



Hopefully you enjoy the ride Thanks!

Nice! Patrick is out here on Oahu now. Actually headed down to meet him for a dinner tonight. Steak time!

Yeah man, the E46 was a major step up from the E36. But my Avus 95 M3 will always hold a special place in my heart. haha. Currently rocking a 16 psi 05 Koopa S. Bout E36 M3 power range at this point. Looking for more. But you know how that goes.

I'll be rooting for ya on the pro card man! Get to it brotha.

[Justin-27]

The quads are looking sick for off season! What are those things, like 28"? haha.

[deltpecx]

Looking great at 24 weeeks out!

I might make it up to that show to cheer on tontsi...now you!

subbed

[Justin-27]

To continue my post whoring and add a random thought. Has anyone ever told you how sick your rear delts are? FFS man.

[tonsti]

To continue my post whoring and add a random thought. Has anyone ever told you how sick your rear delts are? FFS man.

Justin makes a good point!

[woofman81]

Looking great at 24 weeeks out!

I might make it up to that show to cheer on tontsi...now you!

subbed

That would be great, hope you can make it!

To continue my post whoring and add a random thought. Has anyone ever told you how sick your rear delts are? FFS man.

lol actually yes, besides my chest and calves usually, I've had a few people ask me what I do for rear delts at the gym. My only assumption as to why they're so big is from all the years doing back with crappy form, not isolating my lats. Maybe my rear delts were handling a lot of the load? That's my only guess because I don't do anything special for them.

I do love cable rope pulls. Got those from Jay Cutler when I worked out with him last year.

[Justin-27]

That would be great, hope you can make it!



lol actually yes, besides my chest and calves usually, I've had a few people ask me what I do for rear delts at the gym. My only assumption as to why they're so big is from all the years doing back with crappy form, not isolating my lats. Maybe my rear delts were handling a lot of the load? That's my only guess because I don't do anything special for them.

I do love cable rope pulls. Got those from Jay Cutler when I worked out with him last year.

You lifted with Cutler last year? Un-subbed. haha, kidding but damn man, he's like a house in person!

I hear ya on the rowing hitting rear delts hard. I have decent rears, not as impressive as yours and I feel them getting blasted with bb rows for sure. Also love those rope standing face pulls. Do the external rotation on the lighter sets as well. Great movement.

[woofman81]

You lifted with Cutler last year? Un-subbed. haha, kidding but damn man, he's like a house in person!

I hear ya on the rowing hitting rear delts hard. I have decent rears, not as impressive as yours and I feel them getting blasted with bb rows for sure. Also love those rope standing face pulls. Do the external rotation on the lighter sets as well. Great movement.

Haha, he is actually WAY cooler in person. Totally different than I had expected. I'm a huge fan of him now.

Alright guys, I'll post my workout when I get back from the gym tonight. Might even try and get a video shot of something for ya too.

I just started the Power Hypertrophy routine last week since that's the program my trainer is on and I feel like my body responds well to training each body part twice a week. Especially my legs!

[Slovation]

Lookin great dude. Nice to see more and more people from AZ on here.

[tonsti]

Haha, he is actually WAY cooler in person. Totally different than I had expected. I'm a huge fan of him now.

Alright guys, I'll post my workout when I get back from the gym tonight. Might even try and get a video shot of something for ya too.

I just started the Power Hypertrophy routine last week since that's the program my trainer is on and I feel like my body responds well to training each body part twice a week. Especially my legs!

Bring it!!

[Webber91]

You look better at 24 weeks out than I did at 8 weeks out last year lol

Best of luck man!

[tonsti]

I give!!Gotta get my a** in bed givin that I train at 5:00am.Will look for your epic workout in the morning. Peace!

[woofman81]

Bring it!!

Hellz yeah

You look better at 24 weeks out than I did at 8 weeks out last year lol

Best of luck man!

lol thanks, although I feel pretty soft right now. Can't wait to start getting lean again.

Ok tonight's workout was Upper Power!

BB rows (3x5) 275x5, 275x5, 275x5
Weighted pull-ups 10lbx8, 25lbx6, 25lbx6
Rack Chins BWx10, 40lbsx8, 40lbsx6
Incline DB 125'sx5, 125'sx4, 120'sx5 (video)
Decline Hammer 3pps+25'sx8, 3pps+25'sx7 (vid), 4ppsx6
Smith Shoulder Press 205x8, 205x8, 205x8
BB curls 95x8, 95x8, 115x6
Skullcrushers (flat bench) 115x8, 115x8, 115x8



We messed up and missed my vid doing the 125's, so this is my last set of 120's (was pretty toast)

Also noticed my depth was a little short but I've had rotator cuff issues in the past so I don't like to go down much further than 90's usually.

[tonsti]

Looks good bro.Rack chins ftw!And nice shirt btw .Have a good day