No adversity can slow this train (Journey to the stage in 2012)

[Rypt1]

Hello, I just competed in my first natural bodybuilding shows in 2011. I had been competing in amateur kickboxing for a number of years but at the end of 2010 when training would start for fights in April and May, my motivation wasn't there. I weight train at our local YMCA (shout out to Chippewa Valley YMCA in Chippewa Falls). Some other guys and gals at our Y had been doing some local shows for the past year and I thought to myself that maybe I could try it. Well after a few shows I'm hooked. In my first show (April 2011), I dieted on too low a calories and lost too much lean mass. I came in quite conditioned but lost some lean mass. I ended up 6th out of 6 and was a bit disappointed but driven to improve. Here are some pics from that first show:

[Rypt1]

Another pic from the first show.



Fast forward to October, 2011. I just competed in the 2011 Natural Badger Classic in Menomonie, Wisconsin. I entered 4 categories:

Submasters, Novice Tall, Mr. Wisconsin and Open Tall. I took 2nd, 5th, 4th and 5th. I was very happy about how I did but I knew that I needed to improve and put on some mass in several areas. Here are a few pics from my 2nd show:

In the first pic, I am the 5th one over in the black trunks (this was from Open tall).


Here I'm in the middle


This was from submasters. I lost to the guy on the right

[Rypt1]

I also did a third show this past weekend (made sense since it was fairly close and only 2 weeks after my 2nd show). It was the 2011 Northern States Natural Classic in Elk RIver, MN. This show was much bigger than my 2nd show and it had several Pro Cards awarded. So the competition was fierce and I was very "out classed" as I'd call it. Many of the competitors were huge. I entered sub-masters and novice tall. Both were stacked with very good competitors. I had lean-ness on a few of them but many were much bigger. I didn't get the top 5 in either. Again, I was a bit disappointed but this will stoke my motivational fire for 2012. I plan to compete next October, 2012, likely in both shows again.

As I see it, my legs, chest and back are decent but I will continue to hit those hard. My arms and shoulders/delts are severely lacking and will be brought up. I also need to work on dieting down a little better (start out with higher calories) and dial it down better to improve lean-ness in my legs. I want them to really pop this time around. Of course adding a little size to them should help. My training will consist of a mix of heavy weeks and more medium/hypertrophy type weeks.

I'm approximately 348 days out and I'll start logging the journey here.

[Rypt1]

Monday 10/23 (Heavy) - 348 days out

weight training is in the morning at 5am

weight = 186.4 (up about 10lbs from post-comp pigout, now back on the diet and will ramp up calories)

Sumo deadlifts
185 x 3
205 x 4
225 x 3
225 x 4
225 x 3 (first time doing this exercise!)

leg press
225 x 4
230 x 4, x 4, x 3, x 4

lateral DB raises
17.5 x 10 x 2 sets
20 x 10 x 2 sets

BB shrugs
315 x 8 x 3 sets

DB shrugs
90 x 12 x 2 sets

one-legged calf raises
20lb x 8
25lb x 8 x 3 sets

did 20 minutes of HIIT on the elliptical, pre-noon

Good first workout, post competition. My strength will start to return over the coming weeks, felt it already.

[Rypt1]

Tuesday 10/25 (Heavy) - 347 days out

weighted pull-ups
bw + 30 x 3 x 6 sets

bench press
230 x 3
235 x 3 x 4 sets

DB flyes
45s x 10 x 3 sets

reverse & front cable curls & close-grip bench press super set
35 x 6 & 155 x 5
45 x 6 & 165 x 4
50 x 6 & 165 x 5

cable side laterals
25 x 10 x 3 sets

Good overall workout. I was worried that my bench would be pretty weak after 2 competitions. As I up my calories, it should continue to strengthen. The weighted pull-ups were tough but really worked the full range of motion and slow. In terms of diet, I used IF for most of my contest prep. I probably won't totally abandon it now since I'm so used to it and like eating larger portions.

Things are getting busy at home. How can they not be with 4 girls. My two oldest are in full swing on the Y swim team and they recently started with a cheer team. My 2nd oldest is gonzo about cheer team. Our third has a fever and our 1 yr old has hit her terrible 2's months in advance. I really look up to my wife and the amazing job she does as a SAHM.

[Rypt1]

Wednesday 10/26 - 346 days out

decline sit-ups
bw x 8
bw + 5 x 8 x 2 sets
bw + 7.5 x 8

For the decline sit-ups, I hold the plate behind my head.

cardio
10 basketball court sprints
5 minute run with 40lb weighted vest (41.6 lbs actually)
pre-noon cardio - 30 minutes LISS/MISS on the elliptical

Today is pretty much a rest day in terms of weight training. Just did some light ab work. During contest prep, I did a 5 day split. Now in early offseason, I'm moving to a 4 day split, hitting most body parts at least 2x each week. Didn't quite hit my diet last night. The plan was to get back on the contest diet and slowly add calories. Did good until late last night and the wife and kids put a pizza in the oven. Had 2 small slices and a few other things. Will do better today. Once I get the weight somewhat stable, I'll ramp up. So far, I feel great though and don't feel bloated. I'm spilled a bit but not too bad.

Looking forward to tomorrow's workout!!

[Rypt1]

Thursday 10/27 - 345 days out

DB lunges
bw x 8
20s x 5
50s x 4
45s x 5 x 3 sets

seated leg curls
161 x 7 x 3 sets

seated leg extensions
120 x 28 (to failure)

1 legged seated leg extensions
130 x 8
135 x 8 x 2 sets (1 leg PR)

cable shoulder laterals
27.5 x 10
25 x 11
25 x 10 (really working on bringing my side delts up!)

BB shoulder press
135 x 4
135 x 5 x 2 sets
135 x 3 (this set was a real struggle)
95 x 5 (behind the neck, slow and full ROM)

BB high pulls
115 x 10 x 3 sets

Crushed my legs today. Can really feel the pain in them right now, especially after the lunges. A bit disappointed in my shoulder press. Felt much weaker than usual. Not sure if it is due to putting them towards the end of the workouts (usually the first thing), doing side laterals first or because I'm still gaining strength back after my competitions. Laterals felt very good though. First time doing BB high pulls, they felt a bit awkward. I'll have to practice them some more.

[Rypt1]

Friday 10/28 - 344 days out

Weight = 183.6 (+7lbs, weight is starting to normalize)

DB bench press
90s x 6 x 3 sets

decline bench press
235 x 2
225 x 3
225 x 3 + drop set: decline DB flyes 45s x 10

BB rows
225 x 5 x 5 sets
drop set after last set: 135 x 5

incline DB curls
35s x 6
35s x 7 x 2 sets

forearm curls
95 x 10 x 3 sets

overhead DB tricep extension
90 x 8 x 3 sets

single arm low pulley kickback
x 10, x8, x8

Cardio
20 minutes of HIIT on the stepper (will do at 11am)

Good workout. The decline bench was a bit tougher than I anticipated but I figure I'm still working my strength up post-contest. The DB bench presses felt strong though.

Next week is medium/hypertrophy, so looking forward to that. Friday and Saturday are rest days.

[Rypt1]

Monday 10/31 - 341 days out

weight = 187.6 (+10lbs, had some good eats over the weekend )

hack squat
150 x 3 x 6 sets (speed sets)
250 x 10 x 3 sets

rack pulls
250 x 12
265 x 10
265 x 12

single leg calf raises
bw + 10 x 16 x 3 sets

behind the neck press
115 x 10 x 3 sets

seated DB laterals
15s x 15 x 2 sets

DB shrugs
80s x 16 x 3 sets

Cardio
20 minutes of HIIT & ab work (pre-noon)

Felt strong in today's workout. Really ensuring that form and full ROM is used. Behind the neck press and laterals felt great as well. I'm really focused on bringing my arms and shoulders up in the coming months for competitions in late 2012. Diet has been perfect during the day. It is night that is the killer. Had lots of good eats this weekend. I think this week I'll stick to maintenance or a tad over. Weight isn't fluctuating wildly like it did after my first comp, so I feel good about where I'm at as I'm holding on well to vascularity. Got good sleep this weekend as well. Well, with 4 kids, I never have problems sleeping. It mostly comes down to how many hours. I get 6 hours on a great night. This weekend, I had a couple 8 hour nights which is typically unheard of.

Tonight is trick or treating with the kids. They are super-excited. I'm looking forward to spending the time with them. They grow so fast, so I cherish the time I get with them as life is fleeting. We aren't guaranteed tomorrow. Heck, we aren't even guaranteed this afternoon or even the next hour. I guess my affirmation for the day is enjoy the time you have with those you love because time is our most valuable asset (and not tangible things).