I started competing a couple years ago and entered in the Mr. Natural MN for my first show. I took 4th in the novice tall and I was hooked! I did a tiny mini bulk and then hired Layne Norton to train me for a 3 show in a row. I placed 1st in novice tall at the Natural Badger Classic in WI! My next two shows (Elk River classic and Yorton Amateur Classic) I did not place in the top five. I took the judges feedback very seriously and have been bulking ever since. I've had some ups and downs with training, diet and injuries. This is my journey to the stage once again! My first show will be in about 22 weeks. I have a couple trips planned in the meantime that I'll need to behave on, but I'm not worried.
When I last competed I weighed in at 159
I am currently 212 after all the bulking the past year.
My first show will be May 19th in Minnesota! I will be planning on 3 to 5 more after that one, depending on travel arrangements.
My initial macros will be
Protein : 250
Carbs: 300 - 450(high carb days)
Fats: 90
I will be doing cardio 3 times a week for 20 minutes as LISS. I will not add HIIT until nessessary. My training will be a heavy pyramid style training of 4 sets of 10, 8, 6, 4 reps. I will run this for about 8 weeks along with my diet at which time I will be hiring Layne Norton to finish out my contest prep for show number 1.
And for yes, this journal will be FULL of contest prep food pr0nz like extreme low carb pizza and loads of different stir frys and seafood dishes!
Here are some photos of me today at 212, white as a ghost and ready to kill this prep. Just for some motivation I'll throw in a couple pics of my last show. Time to shredz!!!
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01-03-2012, 09:43 AM #1
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
adminJaxon's 2012 contest season journal
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TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 09:47 AM #2
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Meal Plan Name: Contest Prep Meal Plan
Date: 1/2/2012
Notes:
Meal 1: protein shake/olive oil/blueberries/grapefruit/oatmeal Meal 2: scallops/tuna/rice/salad Meal 3: Protein shake/olive oil/blueberries Meal 4: Tilapia soup with veggies/starchy carbs Meal 5: eggs/turkey/grapefruit
Description:
Meal Ratios
--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30
Macro Requirements
--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 300g
Proteins - 225g
Fats - 100g
Total - 625g
Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g
Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals
Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 calsajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 09:48 AM #3
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Workout Name: Pyramid - Back
Date: 1/2/2012 5:00 PM - 6:00 PM
Notes:
Felt really nasty for this first workout lol, 10 days of gourging on holiday food will do that But now it's time to get to it!
Widegrip Cable Pulldowns:
Set 1 - 130 lbs X 10 reps
Set 2 - 140 lbs X 8 reps
Set 3 - 150 lbs X 6 reps
Set 4 - 155 lbs X 4 reps
Seated Cable Rows:
Set 1 - 140 lbs X 10 reps
Set 2 - 160 lbs X 8 reps
Set 3 - 180 lbs X 6 reps
Set 4 - 200 lbs X 4 reps
Deadlifts:
Set 1 - 135 lbs X 10 reps
Set 2 - 225 lbs X 8 reps
Set 3 - 315 lbs X 6 reps
Set 4 - 335 lbs X 4 reps
T-Bar Rows:
Set 1 - 135 lbs X 10 reps
Set 2 - 180 lbs X 8 reps
Set 3 - 225 lbs X 6 reps
Set 4 - 260 lbs X 4 repsajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 09:49 AM #4
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Good luck in your prep. We may end up doing some of the same shows. I did my first shows last year and to gain insight into what the posing, etc was like, a friend gave me a copy of the 2010 Wisconsin Natural Badger DVD. I remember seeing your routine on the DVD which was very good. Do you plan on doing the Natural Badger this year?
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01-03-2012, 09:49 AM #5
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
SK!!! I'll try not to dissapoint you, scared you'll beat me up with those gunz glad to have you along for the ride!
thanks Van! I can't wait to see what happens as I shred down too, I've been fluffy far too long
Game on my man, let's kill it!
Here I always thought you were the conductor of the shredz train by now always glad to see ya Bill!
Thanks Ty! Watching you at my first show, you are a big inspiration to be bro! Honored to have you in on this, also I'll hopefuly see you in May at the Nature MN show! Even though I'll miss the seminar this year since I've moved to Denver
Vytis! I'm still trying to figure out a great low carb cake for this prep for you...can it be done??
thanks Bigfish, time to rock this!
Thanks Rypt1! I really hope to do the Badger this year. I spoke with the show promoter about the show and I'm really hoping to get over there this year if travel allowsajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 09:51 AM #6
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
thanks Rypt1! That means a lot to me. We put a lot of time into that routine (with my sister's and wife's help ) I am still undecided on the Badger this year. I really want to though. I will be doing the Natural MN show and a show in IL for sure. The rest of the shows will be down here by Denver, New Mexico, Texas and Vegas.
ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 10:02 AM #7
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
First recipe of the prep! I eat this almost every night! It is a higher sodium dish so it is not a good dish for the entire prep but it's great to start with.
Tilapia Faux Pho
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3 cups water
1 tablespoon seafood or beef bouillion
pinch of red chili flakes
1/4 diced jalepeno
1/4 tsp curry powder
dash of salt and pepper
4 to 8 oz tilapia fillet
2 scallions
1 clove garlic
handful of cilantro
thai holy basil
light soy sauce
siracha sauce
rice if you get carbs (use your ratios) tofu noodles if you don't just minus your ratio of tilapia for these
boil water and all all the ingredients except basil, soy, siracha and half of the cilantro. Simmer for 10 to 15 minutes until tilapia is flakey. Break apart tilapia and serve in a deep bowl. Add soy and siracha to taste along with fresh cilantro and basil. Enjoy guilt free!ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 10:18 AM #8
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01-03-2012, 10:44 AM #9
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
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01-03-2012, 02:02 PM #10
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01-03-2012, 04:10 PM #11
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01-03-2012, 04:39 PM #12
In like Flynn! (not entirely sure what that means but it sounds good!)
You have put all them good eats to good use over the past months. Guaranteed you will come in bigger this year. Congrats. Have fun!!...
anne-marie
Scivation contest prep forum:
Spring 2011 contest prep: http://forum.bodybuilding.com/showthread.php?p=604035473#post604035473
Spring 2010 contest prep: http://forum.bodybuilding.com/showthread.php?p=433766611#post433766611
Spring 2009 contest prep: http://forum.bodybuilding.com/showthread.php?p=604035473
www.twitter.com/annebrugger
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01-03-2012, 05:21 PM #13
I just love slang phrase and how they came to be.
For the curious here ya go;
http://en.wikipedia.org/wiki/In_Like_FlynnShe approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-03-2012, 05:35 PM #14
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
thanks Derek! This means a lot to me as you are a HUGE inspiration to me, and I'm eternally grateful for all the free yet priceless information you have given to the community! Loved training with you for my first contest prep, what a trip!
MO!! glad to have you along, it means a lot to me!
thanks AM! I'm really happy to hear you think I'll be better this year. taking off the entire season last year, we'll see if it pays off
yes!ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 05:36 PM #15
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Workout Name: Pyramid - Arms
Date: 1/3/2012 5:00 PM - 6:00 PM
Notes:
pretty hungry today! lol, serves me right for piggin out all week Still had a good workout for an arm day, nothing real brutal but nice.
EZ-Bar Curls:
Set 1 - 90 lbs X 10 reps
Set 2 - 90 lbs X 8 reps
Set 3 - 100 lbs X 6 reps
Set 4 - 110 lbs X 4 reps
Machine Preacher Curls:
Set 1 - 90 lbs X 10 reps
Set 2 - 100 lbs X 8 reps
Set 3 - 120 lbs X 6 reps
Set 4 - 130 lbs X 4 reps
Hammer Curls:
Set 1 - 25 lbs X 10 reps
Set 2 - 35 lbs X 8 reps
Set 3 - 40 lbs X 6 reps
Set 4 - 50 lbs X 4 reps
Tricep Overhead Extensions:
Set 1 - 150 lbs X 10 reps
Set 2 - 170 lbs X 8 reps
Set 3 - 190 lbs X 6 reps
Set 4 - 200 lbs X 4 reps
Cable Pushdowns:
Set 1 - 150 lbs X 10 reps
Set 2 - 170 lbs X 8 reps
Set 3 - 190 lbs X 6 reps
Set 4 - 200 lbs X 4 reps
Cable Kickbacks:
Set 1 - 20 lbs X 10 reps
Set 2 - 25 lbs X 8 reps
Set 3 - 30 lbs X 6 reps
Set 4 - 35 lbs X 4 reps
Treadmill:
Set 1 - 0 lbs X 0 reps : Calories = 0, Time = 00:20:00 LISS
Meal Plan Name: Contest Prep Meal Plan
Date: 1/3/2012
Notes:
Meal 1: protein shake/olive oil/blueberries/grapefruit/oatmeal Meal 2: ground turkey rice and almonds Meal 3: Protein shake/olive oil/blueberries Meal 4: Tilapia soup with veggies/starchy carbs Meal 5: eggs/turkey/grapefruit
Description:
Meal Ratios
--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30
Macro Requirements
--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 300g
Proteins - 225g
Fats - 100g
Total - 625g
Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g
Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals
Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 calsajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-03-2012, 05:58 PM #16
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01-03-2012, 06:07 PM #17
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
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01-04-2012, 05:46 AM #18
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,315
- Rep Power: 19513
I do have a protein "cake" that I make for myself, but I cannot really say that it is "great" per say:
2 scoops whey
Baking powder
TBSP Cocoa
TBSP Psyllium
Water
Mix all the ingrediants together in a microwave safe bowl with enough water to make a relatively thick batter. Then pop it into the microwave (80% power for me) until it bakes into a cake. This takes around 2 min (each time is a little different, due to amount of water I add it seems). Adding extracts like vanilla or coconut make for good flavours.
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01-04-2012, 05:50 AM #19
- Join Date: Feb 2005
- Location: Charlotte, North Carolina, United States
- Age: 39
- Posts: 8,791
- Rep Power: 4895
In on this Jax. It's been a while since you've been "lean" (and I mean this with no offense of course ) so I"m excited to see all of the progress you've made once you start shedding a b it of that fluff man!
New log: http://forum.bodybuilding.com/showthread.php?t=144101461
Best meet lifts: 424/303/551 (93kg)
Best gym lifts: 420/290/565
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01-04-2012, 09:48 AM #20
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Thanks my man! Maybe I can use this along with a protein pancake and figure out a way to make some sugar free frosting...make a crepe cake type of thing!
dude this really hurts....JK man! I've been loving life and enjoying food. now it's time to shredz it up. I know you'll give me honest feedback I'm all fluffed up for now though..ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-04-2012, 10:32 AM #21
- Join Date: Dec 2001
- Location: Colorado, United States
- Age: 46
- Posts: 693
- Rep Power: 1285
dude this really hurts....JK man! I've been loving life and enjoying food. now it's time to shredz it up. I know you'll give me honest feedback I'm all fluffed up for now though..[/QUOTE]
We talked about this! You've made awesome progress this off-season. You shouldn't worry because you have the metabolism of a freight train.Member of Team Norton
"The Back Basher"
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01-04-2012, 03:47 PM #22
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
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01-04-2012, 04:17 PM #23
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Workout Name: Cardio
Date: 1/4/2012 6:00 PM - 7:00 PM
Notes:
Felt like crap! I'll get conditioned soon enough though
Treadmill:
Set 1 - 0 lbs X 0 reps : Calories = 0, Time = 00:30:00 30 minuts LISS
Meal Plan Name: Contest Prep Meal Plan
Date: 1/4/2012
Notes:
Today is my higher carb day! Meal 1: protein shake/blueberries/grapefruit Meal 2: ground turkey/hot peppers/rice Meal 3: protein shake/blueberries Meal 4: healthy "pizza"/low fat cheese/venison Meal 5: eggs/turkey/grapefruit/low fat popcorn bedtime sleepy time tea
Description:
Meal Ratios
--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30
Macro Requirements
--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 400g
Proteins - 225g
Fats - 100g
Total - 625g
Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g
Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals
Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 calsajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-04-2012, 06:10 PM #24
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01-04-2012, 06:59 PM #25
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01-04-2012, 08:00 PM #26
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01-05-2012, 07:42 AM #27
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
yeaaaah buddy! I'm waiting ...patiently..for the new Scivation Whey Bob
just for you Sammy
my healthy variation of the "queen" (scallops, shrimp, lobster)!
and a bonus pic of some french baguettes I made the other day (before diet with my new french baking tools I got for Christmas !
why hello there ms_mac, I'm planning on posting two pizza recipes, one is almost carb free, the other one is for my higher carb days (and charcoal grilled!) glad to have you along for the ride! the more support the better! I'm ALREADY having those weird pre-contest dreams...geez only after one cardio session lol. Dreamt I was a big fattie on stage but thought I looked good, haha just pathetic...ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-05-2012, 04:34 PM #28
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01-05-2012, 06:37 PM #29
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Workout Name: Pyramid - Chest
Date: 1/5/2012 5:00 PM - 6:00 PM
Notes:
Just a short and sweet lil workout for chesties tonight. Nothing major, my strength is dipping a bit already but once I get used to my diet I'll be good to go....for a while at least
Barbell Bench Press:
Set 1 - 135 lbs X 10 reps
Set 2 - 185 lbs X 8 reps
Set 3 - 225 lbs X 6 reps
Set 4 - 295 lbs X 2 reps
Incline Dumbbell Bench Press:
Set 1 - 80 lbs X 10 reps
Set 2 - 85 lbs X 8 reps
Set 3 - 90 lbs X 6 reps
Set 4 - 100 lbs X 4 reps
Incline Dumbbell Flys:
Set 1 - 35 lbs X 10 reps
Set 2 - 40 lbs X 8 reps
Set 3 - 45 lbs X 6 reps
Set 4 - 50 lbs X 4 reps
Pec Dec:
Set 1 - 80 lbs X 10 reps
Set 2 - 90 lbs X 8 reps
Set 3 - 100 lbs X 6 reps
Set 4 - 110 lbs X 4 reps
Cable Crossovers:
Set 1 - 20 lbs X 10 reps from the bottom up
Set 2 - 25 lbs X 8 reps
Set 3 - 30 lbs X 6 reps
Set 4 - 35 lbs X 4 reps
Meal Plan Name: Contest Prep Meal Plan
Date: 1/5/2012
Notes:
Meal 1 protein shake/blueberries/grapefruit Meal 2 ground turkey/rice/almonds Meal 3 protein shake/blueberries/fat free popcorn Meal 4 tilapia soup/rice/hot peppers Meal 5 eggs/turkey/grapefruit
Description:
Meal Ratios
--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30
Macro Requirements
--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 300g
Proteins - 225g
Fats - 100g
Total - 625g
Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g
Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals
Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 calsajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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01-05-2012, 06:39 PM #30
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 431
Thanks SK the baguettes are kind of my hobby right now...it really sucks because they are delicious crispy crusty warm soft chewey CARBS! lol, plus they are a HUGE challenge. I wanted to throw my bread scoring tool out the damn window the other day it wasn't cooperating with me
ajaxified!
TEAM NORTON
The aJax Journal
http://forum.bodybuilding.com/showthread.php?t=122912821
Bulking Journal
http://forum.bodybuildingnotebook.com/default.aspx?g=posts&m=9&#post9
keep track of your progress with a free online journal at www.BodyBuildingNotebook.com!
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adminJaxon's 2012 Contest Season
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