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  1. #1
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    *the journey is the reward*2012 natty show prep

    HERE IT GOES...

    I am a 23 year old aspiring natural pro bodybuilder. This will be my third show prep, and I fully intend on stepping on stage fuller AND better conditioned that my previous two years. In the past two years i've competed in the INBF both times. My first year I placed first in collegiate and third in overall novice. In my second year I placed first in the open middle weight division, but then unfortunately got blown away in the overall for that coveted pro card. I had a great time on stage both times, and I can truly say I love this bodybuilding lifestyle.

    some pictures...

    my first show two years ago...



    a couple weeks out from last years show...



    My goals for this years show prep are simple,

    1. HAVE A FUN SHOW PREP, ENJOYING THE JOURNEY! In the past two years I really enjoyed my show preps, but it was at the cost of being crabby and just plain no fun to be around for my loved ones. I want to enjoy this show prep and still live life. I want to stay positive, happy, and continue loving life all throughout the prep.

    2. STEP ON STAGE BETTER THAN LAST YEAR! Like previously stated, I WILL STEP ON STAGE IN BETTER CONDITION AND FULLER THAN LAST YEAR. I want to be able to look back when this prep is all over and KNOW without a doubt i busted my butt every single workout and cardio session and did everything in my power to step on stage at my absolute best.

    3. STAY 100% MOTIVATED AND PUSH MYSELF TO THE LIMIT! I'm tired of overthinking routines and diets. This year, i'm listening to my body. Luckily i'm surrounded by a great group of experienced bodybuilders and nutritionists at the gym i work at, so i will have them over looking everything as well as making sure im staying on the right track. Just being around them motivates me to be my best. My "coach" from last years show prep is now one of my very good friends, he will be my right hand man all throughout the show prep.

    as of February 18th, I am 18 and 20 weeks out from the two natural shows i know i am doing for sure. There are two more shows that i am thinking about doing just for fun and for the sake of getting up on stage and having a blast.

    the routine (might change a bit week to week)

    M- Chest/Tri
    T- Back/ Bi
    W-OFF
    TR-Shoulders/Traps
    F- OFF
    Sat- Legs
    Sun- OFF

    The whole point of this journal is to help keep me 100% motivated. I've never been able to stick to a journal for more than a few weeks, but i do know how beneficial it can and will be. the goal is to update this thing a lot, maybe even every workout. This way i can push myself to beat the previous workouts.

    i'm sitting at 183.0 lbs right now. planning on stepping on stage anywhere from 155-165 lbs.

    NOW LETS DO IT!
    Last edited by acm807; 02-20-2012 at 09:31 PM.
    *WetBreast is gonna make it crew*

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    follow my 2012 natural show prep for free reps! updated daily!

    http://forum.bodybuilding.com/showthread.php?t=142482161
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  2. #2
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    Chest/Tri

    didn't log the workout today, because i honestly didn't think i was going to start this journal up until this weekend. BUT, i did high volume and a lot of drop sets. messed around with a lot of machines and really focused on the stretch and pump. It was the start of a new routine today and i did chest 4 days ago so didn't do the typical movements like flat barbell bench and weighted dips and what not. One of the high points of the workout was that i did..

    Overhead DB Tri Extension
    100- 3x6

    10/10 workout. so pumped for this show prep. on a new level of motivation right now.

    back and bi tomorrow.

    will get new pictures up saturday morning while i'm at the gym.
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


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  3. #3
    Self proclaimed sorcerer Bnizzle163's Avatar
    Join Date: Nov 2006
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    In!!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

    Quest Bar Rep
    http://www.bodybuilding.com/store/quest/
    http://www.facebook.com/questbar
    http://www.questnutrition.com

    Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
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  4. #4
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    Originally Posted by Bnizzle163 View Post
    In!!
    yayyy!

    i will be posting food porn as well, dedicated to you! can't wait to try out those bnizzle style pancakes on my refeed days.
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


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  5. #5
    pick it up, put it down acm807's Avatar
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    back/bi

    Lat Pull Down
    4 w.u. sets
    3 drop sets of...
    220(stack)-8
    180-8
    120-8

    Low Cable Row
    2 w.u. sets
    3 drop sets of..
    260 (stack)-8
    200-8
    140-8

    High Row
    2 drop sets of..
    105(each hand)-10x
    80-10x
    45-10x

    Low DB Row
    1 drop set of..
    100-15x
    50-15x

    Preacher Curl (narrow grip)
    80-2x8

    Hammer DB Curl
    60-12x
    70-12x

    Preacher Curl (wide grip)
    60-2x8

    One Hand cable row (supinated grip, squeeeeeze)
    45-10x
    60-10x

    One hand cable curl (squeeeeze)
    25-2x10




    WOOOOOO great workout! decided to do a bunch of drop sets today to get a nice kickstart to the new log. hit a couple sets of abs all throughout the workout.
    Last edited by acm807; 02-21-2012 at 04:01 PM.
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  6. #6
    Registered User SiSu247's Avatar
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    count me in on this!!
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  7. #7
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
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    Originally Posted by SiSu247 View Post
    count me in on this!!
    ya buddy!
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

    http://forum.bodybuilding.com/showthread.php?t=142482161
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  8. #8
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    OFF day today.

    shoulders tomorrow.
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

    http://forum.bodybuilding.com/showthread.php?t=142482161
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  9. #9
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    In on this! Get it!
    ★★★RSP Nutrition★★★
    Check out our products ➙ http://www.bodybuilding.com/store/rsp-nutrition.html
    Fish Oil: B1G1
    QuadraLean: B2G1 (Weight Loss)
    DyNO: B1G2 10serv (Explosive Pre-Workout)
    ReGen: B2G1 (BCAA)
    CreAde: B1G2 10serv (Creatine)
    Fast Fuel: B1G2 10serv (Pre-workout)
    ★★★ The Revolution Has Arrived ★★★
    http://www.rspnutrition.com/


    For Coaching Email - jpfaherty@gmail.com - demand has increased, please let me know your goals in initial email and time frame (Commitment)
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  10. #10
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
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    Originally Posted by jpfaherty View Post
    In on this! Get it!
    WOOO!




    stocked up on supplements tonight, here's what i got..
    3lb whey isolate
    waxy maize
    5lb protein blend
    pre workout
    BCAA's
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

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  11. #11
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
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    here's a back shot! 10 days out from last years show.

    goal for this year is to get to this point at 6 weeks out.

    [img]*****://mail-attachment.googleusercontent.com/attachment/u/0?ui=2&ik=17dcecf5f1&view=att&th=12ee50ebf3b0d6dd& attid=0.9&disp=inline&realattid=f_glmvmkfa8&safe=1 &zw&saduie=AG9B_P-0MUsamYCZdDSNE4M1Igyc&sadet=1329967824700&sads=6Ob Cgwzzb8HF7za7xbRxgSHzFAA[/img]
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

    http://forum.bodybuilding.com/showthread.php?t=142482161
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  12. #12
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    trying out a new preworkout mix for todays shoulder session.

    1 scoop of musclesport rhino with one scoop of BCS labs alpha pump.

    one day out from last years show here...




    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

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  13. #13
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    Shoulders

    Military Barbell Press
    3 w.u. sets
    155-3x12

    Behind Neck Barbell Press
    1 w.u. set
    2 drop sets..
    135-8x
    115-8x
    95-8x

    Barbell Upright Row Super Set with DB Shrug
    3 sets of
    (barbell) 65-12x
    (DB)65-8x

    DB Lateral Raise Super Set
    4 sets of
    35-12x
    10-12x

    DB Front delt Raise
    2 sets of
    30-12x
    10-12x

    Rear Delt Fly
    60-2x12

    Did about 100 reps of abs all throughout the workout. slept horrible last night, woke up at 4am and didnt really fall back asleep all night. Starting to get a lil flu/cold and i woke up with a sore throat and it kept me up all stinkin night. SO based on that, i still had a fantastic workout.

    got approached two different times in the gym today by guys seeking advice on their own shoulder workouts. haha thats always a good sign! i'm starting to lean up. been watching the diet and doing much more intense workouts now for about 4 weeks and i've already lost about 7 lbs and am leaning up nicely without really doing much cardio. hoping to get some good pictures up here this saturday. it will be my first time running through all my poses with a camera shooting pictures since last season.
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

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  14. #14
    Child of God zbert's Avatar
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    will def be following. Packing some quality size on the frame brutha, bring in that conditioning and you should be golden which you have a given yourself enough time to do.
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  15. #15
    pick it up, put it down acm807's Avatar
    Join Date: Oct 2007
    Location: Saint Louis, Missouri, United States
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    Originally Posted by zbert View Post
    will def be following. Packing some quality size on the frame brutha, bring in that conditioning and you should be golden which you have a given yourself enough time to do.
    yessir my christian brother!

    in my previous show's my legs just didn't get lean enough. i naturally have a pretty thick lower half so i guess that's my last area to "come in". this year i really want the wheels to be shredded and even rock some STRIATED GLUTES baby!!!
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


    follow my 2012 natural show prep for free reps! updated daily!

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  16. #16
    pick it up, put it down acm807's Avatar
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    off day today.

    coming down with a cold/flu/strep throat. up all night again with a sore throat and a runny nose. feelsbadman.
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  17. #17
    Child of God zbert's Avatar
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    indeed man, legs have always been my last area to come in aswell. Looks like we both will be trying hard for that conditioning. Know you can do it brutha
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  18. #18
    Progressively Overloading Incubusfan18's Avatar
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    In, sick most muscular man.
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

    Obsessed is just a word the lazy use to describe the dedicated
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  19. #19
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Some rediculous thickness. I'm subbed.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  20. #20
    pick it up, put it down acm807's Avatar
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    Originally Posted by zbert View Post
    indeed man, legs have always been my last area to come in aswell. Looks like we both will be trying hard for that conditioning. Know you can do it brutha
    OH YEAH! really excited to get these wheels leaned up. they've never been diced up like i know they can be and i honestly think it can be a strong point for me rather than a "weakness".

    Originally Posted by Incubusfan18 View Post
    In, sick most muscular man.
    Originally Posted by chuckles_345 View Post
    Some rediculous thickness. I'm subbed.
    thanks bro's! been following both of your logs too! the MM is by far my favorite pose. and chuckles my man i'm excited for both of us to kill it in both of these shows. your really leanin up nicely allready!



    good news is....legs today!

    bad news is....definitely have came down with a pretty bad cold/flu. t's kept me up all week long during the night. have a SUPER runny nose and hurtin throat. oh well. no pain no gain. no time to skip workouts, specially leg workouts. going to boost up the pre workout a half a scoop and just go for it. balls to the wall!

    also, gonna get some pictures up tonight! weighed in at 182.2 this morning. plannin on a small refeed today. upping the carbs probably around 400g. skinny cows and sushi with the gf =) debating on some bnizzle style pancakes as well!
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  21. #21
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by acm807 View Post
    skinny cows and sushi with the gf =) debating on some bnizzle style pancakes as well!
    That's what I'm talking about man!
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  22. #22
    pick it up, put it down acm807's Avatar
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    Legs

    Leg Press-
    2 w.u. sets
    4 total plates-12x
    6 plates-12x
    8 plates-12x
    10 plates-10x, 7x, 7x, 7x,
    8 plates-10x
    6 plates-10x
    4 plates-10x

    Leg extension-4 sets. squeeeeze

    Calf Raise-3 sets. slooowwww


    not nearly the workout i was hoping for, but im sick as a dog right now. honestly just happy to get a decent one in. legs are sore enough that it hurts to walk so thats a good sign. did MINIMAL rest on each set. around 30 seconds between each one.

    really frustrated with this cold, but hey it happens.

    one skinny cow down allready. cookies and creme. delish. will most likely squeeze another leg workout in mid week since this one was cut short due to this cold.
    *WetBreast is gonna make it crew*

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  23. #23
    pick it up, put it down acm807's Avatar
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    couple of pictures from today. 17 and 19 weeks out. 182.2. not much of a pump and some weird lighting. (lol excuses excuses right) took them pre workout, again i'm sick as a dog and haven't got ANY sleep the past 3 nights. been on point though with diet and the routine.



    Last edited by acm807; 02-25-2012 at 03:08 PM.
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  24. #24
    pick it up, put it down acm807's Avatar
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    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


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  25. #25
    Progressively Overloading Incubusfan18's Avatar
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    Thickness is ridiculous man, you're gonna be absolutely shredded in 15 weeks, let alone 17 or 19.
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  26. #26
    pick it up, put it down acm807's Avatar
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    Originally Posted by Incubusfan18 View Post
    Thickness is ridiculous man, you're gonna be absolutely shredded in 15 weeks, let alone 17 or 19.
    thanks brotha. i'd really like to be close to "stage ready" around 3 weeks out. and slowly carb back up to really fill out.
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  27. #27
    Child of God zbert's Avatar
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    killer lat spread homie. i hear ya three weeks out would be nice so you can crusie in doing minor touches before stage time. You can make it happen for sure, just keep on trucking. Your legs are looking like mine, those suckaz are so hard to get ripped.
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  28. #28
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Holy EF, dude! Lookin thick!!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

    Quest Bar Rep
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  29. #29
    pick it up, put it down acm807's Avatar
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    Originally Posted by zbert View Post
    killer lat spread homie. i hear ya three weeks out would be nice so you can crusie in doing minor touches before stage time. You can make it happen for sure, just keep on trucking. Your legs are looking like mine, those suckaz are so hard to get ripped.
    thanks man. i'll get these wheels shredded or im gonna die trying!

    Originally Posted by Bnizzle163 View Post
    Holy EF, dude! Lookin thick!!
    =)



    off day today.
    STILL sick. real bad cold. been on every type of medicine under the sun the past 3 days.
    *WetBreast is gonna make it crew*

    3k+rep back. (pls leave link)


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  30. #30
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by acm807 View Post
    STILL sick. real bad cold. been on every type of medicine under the sun the past 3 days.
    Zicam, dude. Works every time for me
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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