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.
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Thread: Journey to a natural pro card
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03-23-2012, 05:31 PM #1
Journey to a natural pro card
Last edited by ebomb55; 03-23-2012 at 05:40 PM.
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03-23-2012, 05:38 PM #2
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03-24-2012, 06:39 AM #3
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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03-24-2012, 04:41 PM #4
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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03-24-2012, 05:14 PM #5
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03-24-2012, 06:22 PM #6
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03-25-2012, 11:03 AM #7
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03-25-2012, 05:09 PM #8
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03-25-2012, 06:18 PM #9
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03-26-2012, 09:18 AM #10
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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03-26-2012, 06:57 PM #11
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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03-26-2012, 08:54 PM #12
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03-26-2012, 08:57 PM #13
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03-27-2012, 04:24 AM #14
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03-27-2012, 04:25 AM #15
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03-27-2012, 06:53 AM #16
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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03-27-2012, 08:15 AM #17
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03-27-2012, 08:51 AM #18
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03-27-2012, 09:40 AM #19
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3969
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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03-27-2012, 02:27 PM #20
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03-29-2012, 07:20 AM #21
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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03-31-2012, 08:54 AM #22
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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03-31-2012, 09:15 AM #23
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03-31-2012, 09:41 AM #24
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04-01-2012, 12:34 PM #25
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04-01-2012, 02:07 PM #26
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04-01-2012, 05:18 PM #27
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1016
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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04-02-2012, 12:19 PM #28
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04-02-2012, 01:50 PM #29
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04-02-2012, 04:26 PM #30
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