NGA & IFPA Professional Bodybuilder
6'2 210lbs
Last competition: 2010 IFPA Pro USA July 2010 Placed 9th
I've taken a whole year off to grow and now its time to show off the hard work. I'm going to post here regularly with workouts, food, etc. as I go from a soft-ish 210+ to a very lean mid 190s.
Contest Prep Coach: 3D Muscle Journey
Contest Plans:
2012 INBA Silver & Black Classic (Pro-Qualifier)
2012 IFPA Pro USA
Other contests to be named later but the plan is to do 4-5 shows this year while I'm lean.
I'll post some starting pics soon.
Starting Macros as I get the ball rolling:
Low day (6 days): 75f/350c/250p
High day (1 day): 75f/500c/250p
Training: Modified version of Lyle McDonald's generic bulk routine (5 day split: 2x Upper w/ no direct arm work, 2x lower, 1x arm day)
I hope you are ready, I've been waiting for this for over a year
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01-09-2012, 03:12 PM #1
It's time to stand next to the big boys...My 2012 Prep Journal
Last edited by Rsardinia; 01-10-2012 at 09:27 PM.
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01-09-2012, 03:21 PM #2
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01-09-2012, 03:25 PM #3
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01-09-2012, 03:41 PM #4
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01-09-2012, 03:44 PM #5
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01-09-2012, 03:59 PM #6
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01-09-2012, 04:05 PM #7
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01-09-2012, 04:33 PM #8
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01-09-2012, 06:09 PM #9
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01-09-2012, 06:20 PM #10
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01-09-2012, 06:46 PM #11
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01-09-2012, 06:52 PM #12
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01-09-2012, 07:46 PM #13
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01-09-2012, 09:42 PM #14
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01-09-2012, 10:16 PM #15
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01-09-2012, 10:24 PM #16
Today's workout: Legs
**Warm-ups Excluded**
Steep incline leg press double leg: 9ppsx6, 6, 6
Laying ham curls single leg: 110x6, 6, 6
Single leg extensions, slow negs: 70x12, 12, 12
SLDL focusing on feeling the contractions: 135x12, 12, 12
Straight leg calf raise on leg press: 6ppsx8, 8, 8
Knee raise machine: 30lbsx10, 10, 10
Nutrition:
337C/69F/258P
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01-09-2012, 10:36 PM #17
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01-09-2012, 11:55 PM #18
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01-10-2012, 12:47 PM #19
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01-10-2012, 09:25 PM #20
Morning weigh in: 208.2lbs
Macros: 359c/70f/256p
Training: Upper
DB Bench Press: 125x6, 6, 4
Bent over row palms up: 275x6, 6, 6
Machine chest press, very slow pace: 170x12, 12, 12
Seated HS row: 3pps+10 x 10, 10, 8
Behind back smif shrugs: 315x6, 6, 6
Palms up lat pull down hoist machine: ??x12, 12, 12
DB Lateral raise: 35x12, 12, 12
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01-10-2012, 09:44 PM #21
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01-11-2012, 01:38 AM #22
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01-11-2012, 04:20 AM #23
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01-11-2012, 04:48 AM #24
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Good stuff Robbie...I will be starting my log soon as well for 2012 and perhaps we will see each other on stage. I won't be competing until Sept\Oct\Nov. Looking forward to the motivation from a fellow tall guy!
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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01-11-2012, 05:23 AM #25
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5317
You're gonna have to really ham up the before pics to have a chance in this....completely unflexed, belly pushed out, shoulders back, beer cans and pizza boxes in the background....b/c I would imagine your offseason physique could beat 99.9% of the other competitors after pictures.
I can't remember the specifics, but didn't you deal w/ a relatively substantial injury last year? How is that doing?
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01-11-2012, 05:37 AM #26
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01-11-2012, 06:41 AM #27
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
I will second the fact that you need to post up some training vids
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-11-2012, 02:48 PM #28
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01-11-2012, 05:23 PM #29
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01-11-2012, 09:51 PM #30
Ya buddy!
Maybe one of these days 3DMJ meet up this week, maybe we'll get some training footage.
For sure dude. I'm thinking if I qualify for the Yorton by some chance I'll do it for the experience but I'm not sure. I know I'm competing in May and July but maybe I'll just ride that out til Sept.
Injury free aside from the nagging twinges and usual lifting pains. Lifting hard n heavy all the way through prep.
Thanks dude, tall guys gotta stick together in bodybuilding. At least we can find eachother in the crowd
We shall see.
Well 2 reasons actually. First of all, I've only competed twice so its still a new-ish thing to me. It'll be close to 2 years since I competed when that show comes around and I'm using it as a warm up. That's partly why I only started prepping at 14-15 weeks out.
The other reason is that I want to earn another pro card to have on my resume
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