It's time to stand next to the big boys...My 2012 Prep Journal

[Rsardinia]

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

[andregrenier]

This should be good!

[Resolutioner]

In for this one. Do work!

[wheathins]

absofruitly IN!

[jpfaherty]

Ho dang! In for an epic ride.

[SiSu247]

EPIC is the word that comes to mind when I read this...

In!

[Rsardinia]

Thanks guys, it's going to be fun. I'm going to join this BB.com $100k transformation contest too, see if I can't win a few bucks while I'm at it

[tonsti]

cool!!! Best of luck and stay healthy!!

[woofman81]

Looking forward to this one Robbie

[Incubusfan18]

Awesome, subbed!

[Ryanmckd]

I'll be following this for sure, in!

[Josh Hyaduck]

Thanks guys, it's going to be fun. I'm going to join this BB.com $100k transformation contest too, see if I can't win a few bucks while I'm at it

In for bloated before picture. I look forward to following your prep!

[Bnizzle163]

Dis gon' be good

IN!

[Rsardinia]

In for bloated before picture. I look forward to following your prep!

HAHA! It comes complete with the frowny face because I'm sad I look fat.

[bigryan03]

SO in on this! Team 3DMJ is killing it!!!!

[Rsardinia]

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

[CHRIS925]

Been waiting for this.........

Everyone needs to do me a favor and pepper their angus. Minds will be blown.

In.

[extremenergy3]

Looking solid, thick, and tight. I'm in.

[BuffItalian]

In for sure! Probably will be attending your Silver and Black Classic.

[Rsardinia]

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

[jiveinhere]

Awwww shiiet!! Gotta get in on this one brother Subbed

[visionz1234]

Need some training vids up in here

[CHRIS925]

need some training vids up in here

fukin this.

[fltallpaul]

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!

[bwelch1985]

Thanks guys, it's going to be fun. I'm going to join this BB.com $100k transformation contest too, see if I can't win a few bucks while I'm at it

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?

[NaturalLoco]

goodluck!! being tall myself, you are someone to look up to! in for the journey

[Bnizzle163]

I will second the fact that you need to post up some training vids

[CHRIS925]

I will second the fact that you need to post up some training vids

I already took 2nd.. you can have 3rd

[wastedtime]

Curious as to why you are doing the silver and black which is an amateur show. Will the inba accept your pro status from the ifpa and nga?

[Rsardinia]

Awwww shiiet!! Gotta get in on this one brother Subbed

Ya buddy!

Need some training vids up in here

fukin this.

Maybe one of these days 3DMJ meet up this week, maybe we'll get some training footage.

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!

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.

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?

Injury free aside from the nagging twinges and usual lifting pains. Lifting hard n heavy all the way through prep.

goodluck!! being tall myself, you are someone to look up to! in for the journey

Thanks dude, tall guys gotta stick together in bodybuilding. At least we can find eachother in the crowd

I will second the fact that you need to post up some training vids

We shall see.

Curious as to why you are doing the silver and black which is an amateur show. Will the inba accept your pro status from the ifpa and nga?

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