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  1. #1
    Registered User ebomb55's Avatar
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    Journey to a natural pro card

    Hey guys,

    This is my first thread on Bodybuilding.com.

    I have been following some logs in here for a while and it seems like a great place for natural bodybuilders to log training and share information so I thought I'd join in the journey.

    My name is Evan Piercey and I am a 22 year old natural bodybuilder. I competed in my first show, the Granite State Open in New Hampshire, an NGA show and placed first in the novice division. I am looking to compete in the OCB and get a pro-card the next time I compete.

    For my prep, I worked with Layne Norton, and as everyone knows here, he's awesome and it was a great learning experience. We began prep May 27th and finished October 29th, the day of the show. While prep was tough, I loved every minute of it and have fallen in love with bodybuilding. On the day of the show, I weighed 196, and while I could have been a bit leaner, both Layne and I were very happy with my conditioning and overall appearance, especially for it being my first show. I have attached a few pics highlighting my prep and a few from the show and will post more.

    Training wise, I am right now on a 4 way split that looks like the following:
    Monday: Legs
    Tuesday: Chest/Shoulders
    Wednesday: Cardio/Abs
    Thursday: Back/Traps/Calves
    Friday: Cardio/Abs
    Saturday: Arms/Calves
    Sunday: Cardio/Abs

    After some deliberation, I decided to hire John Meadows to do my training, and am loving his style which is a bit different than my traditional approach that emphasized lifting for more power.

    My best lifts are the following (all gym lifts)
    Squat: 505 x 5
    Incline Press: 275 x 8, 315 x 3
    Deadlift: 605 x 3, 655 x 1
    Front Squat: 315 x 11

    I can't post a link to my youtube yet, but you can search me if you'd like under Empier12.

    Right now, I am in the offseason and am maintaining a bodyweight of 223-224 (weight taken first thing in the morning).

    I'm happy to be on board with a good deal of other natural BBers that all seem very dedicated to the sport.
    Last edited by ebomb55; 03-23-2012 at 05:40 PM.
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  2. #2
    Registered User ebomb55's Avatar
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    The first two are from the contest and the last two are me in my current condition at 223-224.
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  3. #3
    Registered User ebomb55's Avatar
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    Here was last thursday's back workout:


    3.22.12

    Back/Calves

    Standing Calf Raise (3 second stretch, flex at top)
    1 x 20
    150 x 10
    165 x 10, 10
    75 x 20

    Seated Calf Raise
    125 x 15 to 75 x 10 to 45 x 20 partials

    Dead-Stop Dumbbell Rows
    Warmups
    Work Sets:
    90 x 12 LR
    100 x 12 LR
    110 x 12 LR

    Seated Cable Rows (2 second squeeze at peak)
    3x10

    Smith Machine Rows (2 second squeeze at peak)
    3x12

    Meadows Pullover
    2x15

    Barbell Shrugs
    2x25

    Back Extensions
    40 lb x failure to BW x failure

    Amazing back session. Pump was insane and I felt my lats working more than ever before. Weights were obviously lower, but form is key. There are no dead stop DB row competitions lol, so why care about weight?

    Attached is another back pic from my prep...this was 5 weeks out.
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  4. #4
    Registered User ebomb55's Avatar
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    3.24.12

    Smith Calf Raise (on aerobic platform) 3 second stretch at bottom, flex-hold at top
    bar x 20
    135 x 12
    225 x 10
    245 x 10
    295 x 10

    Calf Stretch (30 seconds each leg)

    Seated Calf Raise
    115 x 15 to 70 x 10 to 45 x 20 partials

    Tri-Set
    1 warmup, then went like this:
    Rope Pushdowns: 1 second flex-hold x 15
    Pronated DB Kickbacks: 1 second flex-hold: 25s x 6
    Bench Dips: super slow eccentric + stretch, drive up very deliberately + flex: 45 x 6-10 then Bw x 6-8 (didn't count really)
    3 times through...pump was ridiculous.

    Incline Dumbbell Extensions
    25 x 10
    30 x 10
    35 x 10
    40 x 10

    Standing EZ Bar Curls
    2 x 20 warmups
    60 x 10 (perfect form)
    70 x 10 (looser than that)
    70 x 8, 4, 2 (rest-pause style)

    EZ Bar Preachers
    40 x 10
    50 x 10
    50 x 8, 4, 2
    Form on these was super slow eccentric, stretch at bottom, drive weight up and flex hard

    DB Hammer Curls to Ears (flex hard at top)
    30 x 10
    35 x 10
    40 x 10
    40 x 8, 4, 2 + some alternating at the end into partials

    That's all she wrote baby...very fast-paced session, the arm portion probably taking no more than 40-45 minutes (calves took us like 15-25 lol).
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  5. #5
    Registered User jrp859's Avatar
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    Dude your a monster! Haha im going foe my card in 6wks, hopefully have a successful off season and get on your level! How tall are you? Keep killing it bro!
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  6. #6
    Registered User ebomb55's Avatar
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    Originally Posted by jrp859 View Post
    Dude your a monster! Haha im going foe my card in 6wks, hopefully have a successful off season and get on your level! How tall are you? Keep killing it bro!
    Thanks man! Appreciate it.

    Good luck! I'll be following your log as well!

    I am a little more than 5'10''.
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  7. #7
    Registered User ebomb55's Avatar
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    3.25.12

    Cardio + Abs

    Hands To Feet
    Bw x 25
    5 lb x 15
    15 x 15
    22.5 x 15
    25 x 15
    Bw x 15

    20 minutes incline treadmill

    Standing Rope Crunch
    25, 15, 15, 20

    Just some cardio and abs...leg day tomorrow.
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  8. #8
    Registered User WoopItsKevin's Avatar
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    Future Doug Miller right here! I'm definitely in on this...you've got a pro card in your near future no doubt in my mind.

    Sick lifts too! Keep it up
    PharmaFreak Sponsored Athlete
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  9. #9
    Registered User ebomb55's Avatar
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    Originally Posted by WoopItsKevin View Post
    Future Doug Miller right here! I'm definitely in on this...you've got a pro card in your near future no doubt in my mind.

    Sick lifts too! Keep it up

    Haha, wow...that would be awesome, thanks bro!

    I hope so, we'll see!

    Ya, I wish I could put the youtube videos on here, but I can't link it yet.
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  10. #10
    Registered User ebomb55's Avatar
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    3.26.12

    Legs

    Standing Calf Raise: stretch at bottom, flex at top, 45-60 seconds rest between sets
    2 Warmups
    150 x 8x8

    Seated Leg Curl: hard, deliberate ROM, stretch
    2 Warmups
    180 x 14
    210 x 12
    240 (300 max) x 10
    150 x 35

    Leg Extension: 2 second flex a hard as possible at top
    110 x 10, 10

    Machine Leg Press: full ROM, continuous tension
    7 Warmups x 10
    500 x 16
    510 x 16
    530 x 16

    Machine Hacks: rock bottom, pause, no lockout
    2 PPS + 25 x 8, 8

    Dumbbell Stiff Legs: not full lockOut
    2 x 10

    15 minutes elliptical

    Amazing leg session. Quads were absolutely destroyed by the machine leg presses and extensions...hacks were just the icing on the cake. Hams got some good work from curls and partial ROM DLs.
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  11. #11
    Registered User ebomb55's Avatar
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    Today's eats:

    Meal 1) 3 slices sesame Ezekiel bread, ½ tbsp. coconut oil, 8 ounces chicken breast, 3 servings reduced sugar ketchup

    Peri-Workout: 3 scoops Chain’d Out, 3 scoops Humapro

    Meal 2) 345 grams white potatoes, 50 grams avocado, 8 ounces chicken breast, 3 servings reduced sugar ketchup

    Meal 3) 1 scoop whey isolate, 1 quest bar

    Meal 4) 7 rice cakes, 2 tbsp peanut butter, 4 ounces chicken breast, 4 slices lean turkey bacon, 2 servings reduced sugar ketchup

    Meal 5) 3 rice cakes, 1 bag smart pop popcorn, 2 whole omega 3 eggs, ½ cup liquid egg whites, 3 egg whites

    Meal 6) 350 grams ***e, 2.5 tbsp peanut butter, 1 banana, 2 rice cakes
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  12. #12
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Dude, you have some SERIOUS size on you . I'll be lurking
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501

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  13. #13
    Registered User Raulcl's Avatar
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    Good stuff OP...sub'ed in.

    Best of luck on your journey.
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  14. #14
    Registered User ebomb55's Avatar
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    Originally Posted by Bnizzle163 View Post
    Dude, you have some SERIOUS size on you . I'll be lurking
    Thanks bro, appreciate it!
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  15. #15
    Registered User ebomb55's Avatar
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    Originally Posted by Raulcl View Post
    Good stuff OP...sub'ed in.

    Best of luck on your journey.
    Thanks man!
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  16. #16
    Registered User ebomb55's Avatar
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    3.27.12

    Chest/Shoulders

    Cable Flies: 3 second eccentric, 1 second squeeze at contraction
    2 warmup sets
    70 x 12, 90 x 12, 100 x

    Incline Bench Press: continuous tension
    135 x 8
    185 x 8
    Work Sets
    225 x 8
    265 x 8
    225 x

    Flat Dumbbell Press (45 lb plate under 1 side) 1 second flex at top, nice stretch
    Warmups: 65 x 8
    Work Sets
    100 x 8 (all with flex)
    85 x 8, 8
    Dropped weight so I could get an even harder flex

    Flat Bench Press: 2 second pause on chest, no lockout
    Warmups: 135 x 6, 185 x 6
    Work Sets
    225 x 6
    245 x 6
    205 x 6

    Dumbbell Laterals: bring the DBs a little above ear level
    Warmups
    25 x 12, 10
    Work Sets
    35 x 12
    40 x 10
    45 x 8, 4, 2

    Incline Rear Delt Swings
    65 x 30, 30,

    DB Front Raise (DBs together)
    15s x 12

    15 minutes elliptical

    Awesome session. The pump I got from cable flies was absurd...made my chest feel like it was jello. This made barbell inclines with continuous tension really fun : ), but I still hit 265 for a solid work set, so was happy there. DBs and barbell press were good as well...really felt them.

    Laterals gave me a crazy pump and the swings were excruciating.

    If you haven't tried DB front raises with the DBs together and pressing them against each other, I suggest you try them...you'll hate me for it haha.
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  17. #17
    Registered User 4backcracks's Avatar
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    could somebody embed for OP? im too lazy to go through all those links.



    congrats on making the choice to go pro, best of luck with your journey
    Will you still rep me when I'm no longer age:20 and aesthetic?
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  18. #18
    Registered User ebomb55's Avatar
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    Originally Posted by 4backcracks View Post
    could somebody embed for OP? im too lazy to go through all those links.



    congrats on making the choice to go pro, best of luck with your journey
    Thanks bro...sorry about the links...hopefully I can embed them soon!
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  19. #19
    Registered User adamjohn32's Avatar
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    mother of quads... in on this. starting my own prep soon with layne in a few weeks too, this thread should provide ample motivation
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  20. #20
    Registered User ebomb55's Avatar
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    Originally Posted by adamjohn32 View Post
    mother of quads... in on this. starting my own prep soon with layne in a few weeks too, this thread should provide ample motivation
    Haha, thanks man! Awesome to hear you're working with Layne...he's a great coach and makes the whole process very straight-forward and easy to follow.
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  21. #21
    Registered User ebomb55's Avatar
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    3.29.12

    Standing Machine Calf Raise
    (60 seconds rest between sets, 1 second at stretch and flexed positions)
    8x8

    Smith Bent Over Rows (squeeze for 1 count at belly button)
    135 x 12
    Work sets
    185 x 15
    225 x 12
    245 x 8 + 6 reps from a deadstop

    Seated Single Arm Cable Rows (pull low and drive elbow back)
    3 x 8 LR
    (4, 5, 7 plate)

    Rack Pulls (4 inches below knee)
    135, 225, 315, 405, 500 x 3 Warmups
    Cluster Set
    585 x 10 reps with a 10 second pause between each rep...entire back was torched after this.

    Dumbbell Meadows Pullovers
    65 x 12, 75 x

    Partial Chins
    3x15

    Great back session...Felt like I really hit every part fully. Lats were on fire after the smith and cable rows, and the rack pull cluster set was just brutal. All the reps were clean (no hitching etc) and I focused on flexing my back at the top, but damn...it was tough!

    The last two exercises were all about the stretch.

    Off tomorrow, arms Saturday.
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  22. #22
    Registered User ebomb55's Avatar
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    3.31.12

    Arms/Calves

    Standing Calf Raise
    8x8

    Rope Pushdown warmup
    3 sets

    Tri Set
    Rope Pushdown x 12
    Bentover Rope Pushdown x 10
    Bench Dips x failure
    3 sets of that

    Lying EZ Bar Extensions
    70 + bar x 10, 10, 10

    EZ Bar Curl Warmup
    3 sets

    Tri Set
    EZ Bar Curls x 8
    Dumbbell Palms Forward Curls x 8
    EZ Reverse Curls x 8
    3 times

    Curl Grip Chins w/slow negative
    1 x 8

    20 minutes elliptical

    Awesome arm session...pumps wewe ridiculous.
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  23. #23
    Registered User djkenny's Avatar
    Join Date: Feb 2010
    Location: United States
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    djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000) djkenny is just really nice. (+1000)
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    frikken huge dude. looking sick!

    in
    IFPA Pro Natural Bodybuilder
    Team Scivation
    Team 3DMJ
    IG @Daddyfatceps
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  24. #24
    Registered User ebomb55's Avatar
    Join Date: Mar 2006
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    ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500)
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    Originally Posted by djkenny View Post
    frikken huge dude. looking sick!

    in
    Thanks bro!
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  25. #25
    Registered User UphillFitness's Avatar
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    Age: 36
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    Looking awesome man! Strong, too. Keep up the good work.
    First competition season thread:

    http://forum.bodybuilding.com/showthread.php?t=143653153&page=1
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  26. #26
    Registered User ebomb55's Avatar
    Join Date: Mar 2006
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    ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500)
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    Originally Posted by UphillFitness View Post
    Looking awesome man! Strong, too. Keep up the good work.
    Thanks Bro!

    4.1.12

    Cardio + Abs

    15 minutes incline treadmill
    Hanging Leg Raises: 1 x 25
    Supported Weighted Leg Raises: 30 x 18, 15, 15 'drop DB' Bw to failure
    Standing Rope Crunches
    4 x 15-20
    10 minutes ellitpical

    Just the usual off-day work. Legs tomorrow : ).
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  27. #27
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Location: Champaign, Illinois, United States
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    chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500) chuckles_345 is a jewel in the rough. (+500)
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    Rediculous base and thickness for someone so young. You have a very bright future in this sport. If you come in shreadded next time you compete, you should be in contention.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder
    Fitbody and Physique LLC
    fitbodyphysique.com
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  28. #28
    Registered User ebomb55's Avatar
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    ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500)
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    4.2.12

    Legs

    Lying Leg Curls
    3x15 work sets

    Leg Extensions
    1 x 20
    1 x 12
    1 x 6

    Back Squats
    135-315 x 10
    Works
    405 x 10
    410 x 10
    415 x 10

    Leg Press
    4 pps x 40
    6 pps x 20
    9 pps x 15

    Brutal, brutal session...total leg destruction.
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  29. #29
    Registered User ebomb55's Avatar
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    ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500)
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    Originally Posted by chuckles_345 View Post
    Rediculous base and thickness for someone so young. You have a very bright future in this sport. If you come in shreadded next time you compete, you should be in contention.
    Thanks bro! That's the goal...next time, just keep going until there's no fat left.
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  30. #30
    Registered User ebomb55's Avatar
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    ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500) ebomb55 is a jewel in the rough. (+500)
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    Here's an update pic...I weigh 222 here and am as lean as I've ever been at this weight.
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