Anthony's road to first Natural Competition (2013)

[curjo]

You looked awesome man. A few more years of training and you'll be a force!

[antevans007]

You looked awesome man. A few more years of training and you'll be a force!

Thank you! Im really excited to make some major gains in the near future

[antevans007]

Heres the video from pre-judging





And on an unrelated note, Breaking Bad premiere tonight was awesome!

[antevans007]

Future Plans:

Training: I am going to be following a similar routine to the one that I have been on up until school starts up on the 26th. I will be slowly lowering my number of reps on my bench,squat,DL to prepare me for when I begin a strength routine. I am thinking about doing either 5/3/1 or sheiko 29. Any thoughts on the 2 programs? Also, I want to DESTROY my lats and really make them grow. Thoughts on bringing up lagging body parts?

Nutrition:
I will begin my reverse diet starting tomorrow. I am going to start by adding 190 calories to my peak week diet in the form of 38 Carbs(extra 1/2 cup oats and 1/2 cup blueberries).

Starting macros:
2020.5 calories
P/C/F - 224.6/126.1/70.3



Please feel free to let me know of any suggestions you may have regarding my reverse diet/training.

[antevans007]

I'm gonna keep this thread going until the 26th which is when school starts and I will begin my new strength routine

Weight: 159.8
My weight 2 days after my first show was 155.4 so although I hate to see the weight gain it was expected and imo isn't too drastic. What do u guys think?

[antevans007]

I just couldn't stay out of the gym…Im at school for a couple of days getting some shadowing hours in. I am gonna try and get estimates of my maxes on bench/squat/dl/ohp these next few days as well as doing some instinctive training.

Bench: 45x15 135x8 185x5 205x2 225x1 245x1 265x1(failed) Bench max estimate - 255
OHP: 45x10 95x5 115x3 135x2 OHP max estimate - 140-145
BB Shrugs: 2x6 225 2x6 245
Rear Delt Fly: 3x10 20lb
Lateral Raises: 1x10 20 2x10 25
Arnolds: 3x10 35lb
Hammer Curls: 1x10 50lb 2x8 50lb
Preacher Curls: 3x10

Cardio: 22 min stationary bike, pretty low resistance

[MrSinister]

Random lurker here but well done Ant and your prep coach, awesome effort for both shows! it sounds like you really enjoyed it and the bug has really bitten.. like you said you've made significant progress in the last year and you can only go up and up from here.. use all of this to fuel and smash your grow season!

I'm on a slow connection so i'll check the pics/vid out later but it looks like you more than held your own... either way its your first comp period so the experience should have been to ultimately get a feel for it and next time you can really make your move on taking all the gold trophys

I'll be happy to help out with some training tips, can i ask what you currently do for your lats?

[antevans007]

Random lurker here but well done Ant and your prep coach, awesome effort for both shows! it sounds like you really enjoyed it and the bug has really bitten.. like you said you've made significant progress in the last year and you can only go up and up from here.. use all of this to fuel and smash your grow season!

I'm on a slow connection so i'll check the pics/vid out later but it looks like you more than held your own... either way its your first comp period so the experience should have been to ultimately get a feel for it and next time you can really make your move on taking all the gold trophys

I'll be happy to help out with some training tips, can i ask what you currently do for your lats?

Thanks for stopping by and commenting. I appreciate it! Bug has definitely bitten! and like you said the experience was amazing. Its crazy how much I learned.

…for lats I was hitting wide grip pulldowns(3x10) and underhand pulldowns(3x8) all throughout prep. I also started adding in wide grip pullups(3xfailure) the last 8-10 weeks or so of prep.

[MrSinister]

yeah mate, expect big things for next time!

Honestly there's going to be no magical solution I or anyone else can tell you for growth, in reality as you hit a calorie surplus and train hard you will hopefully grow all over.. but it doesn't hurt to try and emphasise lagging parts

Those exercises sound find but i would just throw more in there to mix it up .. It depends how you want to train but being bb'ers i like volume, don't be afraid to do 25-30 sets for a big muscle like back.. the weights will drop the further in the workout you go but don't worry about numbers, it's about overloading/stimulating the muscle.
In addition to what you already do, i would recommend adding in single arm dumbell rows, the range of motion on them is huge and it's something you just don't quite get with pulldowns.
Another killer is dumbell pullovers done across the bench, the latter will help push your chest out makes it really target your upper lats.. if you do these slow and heavy your lats will be screaming.. it should really help build some meat around your arm pit area and when they're developed enough you should get that feel to rip out some killer lat spreads.

[antevans007]

yeah mate, expect big things for next time!

Honestly there's going to be no magical solution I or anyone else can tell you for growth, in reality as you hit a calorie surplus and train hard you will hopefully grow all over.. but it doesn't hurt to try and emphasise lagging parts

Those exercises sound find but i would just throw more in there to mix it up .. It depends how you want to train but being bb'ers i like volume, don't be afraid to do 25-30 sets for a big muscle like back.. the weights will drop the further in the workout you go but don't worry about numbers, it's about overloading/stimulating the muscle.
In addition to what you already do, i would recommend adding in single arm dumbell rows, the range of motion on them is huge and it's something you just don't quite get with pulldowns.
Another killer is dumbell pullovers done across the bench, the latter will help push your chest out makes it really target your upper lats.. if you do these slow and heavy your lats will be screaming.. it should really help build some meat around your arm pit area and when they're developed enough you should get that feel to rip out some killer lat spreads.

I am definitely going to add the db rows. I forgot about the pullovers. I do those as well. I am thinking about doing a PL meet this offseason so I stay on top of things. Because of that I am leaning towards doing 5/3/1 so I can focus on strength, but at the same time I want to incorporate hypertrophy training as well. I was thinking about focusing my assistance work on volume. Any advice there?

[MrSinister]

it's up to you mate, others might think different but to me PL'ing and BB'ing will always clash.. it's hard to devote all your energy into 3 lifts and then have much left over, vice versa for bb training.
That's not to say you cant effectively combine a strength and "hypertrophy" program and if you think a PL meet is going to help motivate you then by all means go for it.

How manys a days a week can you train? Plenty of good programs incorpoate strength and hypertrophy days like upper/lower/off, so for example:

Day
1 Upper - heavy (bench priority)
2 Lower - hyper
3 rest
4 Upper - hyper
5 Lower - heavy (squat/dead priority)

Repeat

Something like that is pretty basic. The heavy days are your PL work and the hyper days you could do your short rest higher rep sets, no need to limit this to isolation movements either.. you can still work very nicely with higher rep compounds.

[antevans007]

it's up to you mate, others might think different but to me PL'ing and BB'ing will always clash.. it's hard to devote all your energy into 3 lifts and then have much left over, vice versa for bb training.
That's not to say you cant effectively combine a strength and "hypertrophy" program and if you think a PL meet is going to help motivate you then by all means go for it.

How manys a days a week can you train? Plenty of good programs incorpoate strength and hypertrophy days like upper/lower/off, so for example:

Day
1 Upper - heavy (bench priority)
2 Lower - hyper
3 rest
4 Upper - hyper
5 Lower - heavy (squat/dead priority)

Repeat

Something like that is pretty basic. The heavy days are your PL work and the hyper days you could do your short rest higher rep sets, no need to limit this to isolation movements either.. you can still work very nicely with higher rep compounds.

Thank you for being so forthcoming with help. I think I may do something similar to that but have an entire day dedicated to back so…
Day
1 Upper Power - Bench
2 Back - DL
3 Lower Hyper
4 off
5 Upper Hyper
6 Lower Power - Squat
7 off

[antevans007]

8/13

Weight: 155.4 Huuuuge relief to see that weight drop down. I'm hoping it'll drop another 4lb or so.

Came pretty close to hitting my macros yesterday. I think I went over 5g fat and 7g carbs so nothing major. Ill update again later after the gym

[antevans007]

Quick note: I have been very lackadaisical mentally in my approach to my maxes. Most of you know to have a really successful max attempt you have to be SUPER pumped up and in it 200% mentally. I have not met either of those standards. I actually think they may be a good thing though. I generally like to start a strength program using a little less than my true 1rm, and especially coming off a ling prep my body needs to be eased into lifting heavy ass weight.

Deadlift Max/Chest Hypertrophy

Deadlift: 135x5 22x5x3 315x1 405x1 455x1(failed) Im going to say my DL max is between 415-425 so ill use 420
Chest Press Machine: 3x12 130 (very slow/controlled)
DB Incline Fly: 3x12 35
Low Cables: 3x15
Cable Crossovers: 4x12
Incline BB Press: 4x5 135 1x8 135
Decline Chest Press Machine: 55 per side 3x10

Cardio: Got 7 min into the stairmaster and my friend called saying he needed his car jumped so needless to say cardio was cut short

After the DL Max my workout was great. I really focused on getting a good stretch and contraction which led to an amazing pump. Im hoping to see that weight continue to drop tomorrow morning

[TakedaShingen]

Looked great, man!!! Awesome job.

But, I'm confused as to what your current goals are. You've mentioned powerlifting based thins to increase strength, but also have mentioned BB and your desire to get bigger.

So, you're starting 5/3/1 and need help organizing your accessory?

[antevans007]

Looked great, man!!! Awesome job.

But, I'm confused as to what your current goals are. You've mentioned powerlifting based thins to increase strength, but also have mentioned BB and your desire to get bigger.

So, you're starting 5/3/1 and need help organizing your accessory?

Thanks bro!!

Training wise im just finding out where my strength levels are and doing some instinctive training and then starting a true routine on the 26th(first day of class)…yes i am planning on doing 5/3/1 as I have heard great things regarding the strength you can gain from it. At the same I want to incorporate hypertrophy training. Basically meeting in the middle of strength/hypertrophy. A few posts up shows the basic layout I want to follow and now I just need to fill in the assistance work.

[TakedaShingen]

Thanks bro!!

Training wise im just finding out where my strength levels are and doing some instinctive training and then starting a true routine on the 26th(first day of class)…yes i am planning on doing 5/3/1 as I have heard great things regarding the strength you can gain from it. At the same I want to incorporate hypertrophy training. Basically meeting in the middle of strength/hypertrophy. A few posts up shows the basic layout I want to follow and now I just need to fill in the assistance work.

So, you're going to follow the 5/3/1 layout by Wendler on Power Days?

And then, hyper days you'll be doing the accessory work?

Or, are you attempting to run them concurrently?

[antevans007]

So, you're going to follow the 5/3/1 layout by Wendler on Power Days?

And then, hyper days you'll be doing the accessory work?

Or, are you attempting to run them concurrently?

concurrently…so on my upper power I would hit Bench as layed out by wendler and then one or 2 more lower rep power exercises and then chest/tri hyper work
Back- DL following wendler and then hyper back assistnace
Lower Hyper - strictly lower hyper work
Upper Hyper - overhead press by wendler and shoulder/bi hyper work
Lower Power - squat by wendler and then probably stick with lower rep (5-8 reps) assitance work…maybe even a couple lat exercises since they are lagging

[TakedaShingen]

concurrently…so on my upper power I would hit Bench as layed out by wendler and then one or 2 more lower rep power exercises and then chest/tri hyper work
Back- DL following wendler and then hyper back assistnace
Lower Hyper - strictly lower hyper work
Upper Hyper - overhead press by wendler and shoulder/bi hyper work
Lower Power - squat by wendler and then probably stick with lower rep (5-8 reps) assitance work…maybe even a couple lat exercises since they are lagging

Upper Power Assistance:
DB Flies
Skullcrushers
Weighted Dips
Floor Press

Back Assistance:
Weighted Hypers
Good Mornings
BB Rows
Weighted Pull-ups
Rear Delt Flies
Shrugs
Facepulls
Dem Der Bis

Lower Hyper:
Front Squats
Hack Squats
GHRs***
Seated & Lying Leg Curls
Leg Extensions
Tons of Calves

Upper Hyper:
Incline DB
DB Flies
DB Side & Front Laterals
Upright Rows
DB OHP
French Press
Pushdowns

Power Lower Assistance:
Box Squats
SLDL/RDLs
Front Squats
Weighted GHRs
BB Lunges
Glute Bridges
Leg press


The accessories are endless lol. But, each day, there can be different focuses melding with what Wendler has laid out. You'll find what ones hit hardest for you.

Like myself, on legs, nothing crushes my quads like Front Squats, and nothing hit my glutes and hams harder than GHRs.

[antevans007]

Upper Power Assistance:
DB Flies
Skullcrushers
Weighted Dips
Floor Press

Back Assistance:
Weighted Hypers
Good Mornings
BB Rows
Weighted Pull-ups
Rear Delt Flies
Shrugs
Facepulls
Dem Der Bis

Lower Hyper:
Front Squats
Hack Squats
GHRs***
Seated & Lying Leg Curls
Leg Extensions
Tons of Calves

Upper Hyper:
Incline DB
DB Flies
DB Side & Front Laterals
Upright Rows
DB OHP
French Press
Pushdowns

Power Lower Assistance:
Box Squats
SLDL/RDLs
Front Squats
Weighted GHRs
BB Lunges
Glute Bridges
Leg press


The accessories are endless lol. But, each day, there can be different focuses melding with what Wendler has laid out. You'll find what ones hit hardest for you.

Like myself, on legs, nothing crushes my quads like Front Squats, and nothing hit my glutes and hams harder than GHRs.

Appreciate the help! Im gonna have some fun these next 10 days playing around with most of those exercises so I can figure out what works best for me.

[TakedaShingen]

To me...

Weighted Dips, Weighted Pull-ups, GHRs, and Front Squats are major players in the accessory role when paired with those major compounds.

[JulianBee]

You're gonna be amazed at how properly reversing out of a diet can benefit your physique. You're definitely going to dominate the stage one day in the future bro. Keep up the good and hard work.

[antevans007]

You're gonna be amazed at how properly reversing out of a diet can benefit your physique. You're definitely going to dominate the stage one day in the future bro. Keep up the good and hard work.

Thats what I am looking forward to. I am trying my best to stay the course and have a really successful reverse diet…and thanks a lot for the compliment. Im gonna send you a pm here in a few

[antevans007]

8/14

Weight: 155.2

I realized I went over on my macros yesterday by 30g carbs and 10g fats so thats probably why I only dropped .2lb. Expecting a bigger drop tomorrow but we'll see. Also, couldn't make it to the gym today because I had to shadow for 7 hours and then travel back home 4 hours.

[antevans007]

8/15

Weight: 152.8

Macros - went over today by about 20g carbs (couldnt resist having a few french fries - 60g worth to be exact)

Legs:
ATG Squat:135x5 135x5 185x5 225x3 245x1 265x1 (back was super tight from the DL max tuesday so I backed off)
estimated ATG squat max - 275
Leg Extension: 3x20
Leg Curls: 3x20
Hack Squat: 4x5 then did 3 sets of 5 reps from the lower half of the motion 5 reps at top part of motion and 5 reps full motion (15 reps total per set)
Single Leg Squat: 1x20 1x15 1x12
Standing Calf Raise: 1x30 1x20 1x15
Seated Calf Raise: 1x25 1x10 1x15
BB Lunge: 1x10 (legs were spent)

Cardio: speed walk on steep incline, 20 min, little over a mile

[antevans007]

8/16

Weight: 152.2

Went to a mexican restaurant with the family tonight and had a pretty healthy meal but I know restaurants use a lot of oil and butter so we'll see how the scale reacts tomorrow morning. This reverse diet almost seems harder to stick to. I think its due to not having a show in the near future which makes the temptations that much harder to stay away from.

Also, taking the next 7-10 days off from stims. I plan on starting my routine next friday, which is also when I will start my new log.

Back:
Wide Grip Pulldowns: 3x10
Seated Row: 3x15
Wide Pull Ups: 3xfailure(10,9,8)
One Arm DB Row: 3x10 55lb
Underhand Lat Pulldown: 3x8
Across Bench DB Pullover: 3x12

Abs
Cardio: bike 20 min

[antevans007]

8/17

Off day

Weight: 152.4

Weight is up .2lb from yesterday but I was also probably over my macros by 15 carbs as well maybe a little more.

Today is my dads birthday so it's gonna be a STRUGGLE to avoid eating a piece of birthday cake

[antevans007]

8/18

Weight: 152.2

I've basically been operating on 135g carbs a day instead of the 126 I originally planned for. I'm only about .5-1lbober stage weight so things are going good. Tomorrow starts week 2 of the reverse diet and I'm gonna bump carbs up 25g to 160g and cals by 100 to 2150-2200

Today's workout:
Bb bench: 135x5 155x5 175x5 195x5
Bb incline: 3x6 135
Skullcrushers: 3x8 25ps
Cable crossover: 4x12
Machine chest press: 3x12 140
Tri rope pushdow: 3x10
Tri extension: 3x12 45lb

Cardio: 15 min stationary bike

[antevans007]

8/19

Weight: 151.8 basically stage weight

Bb squat: 45x10 135x5 155x5 175x5 205x5
Leg press: 5x5 4pps
Seated calf raise: 3x15
Lying leg curl: 1x10 1x8 1x6

Cardio: 15 min stair master

Pretty disappointing session honestly. It's weird being in between contest prep mode and my new 5/3/1 routine which starts Friday. It's like a dead period. I've got one more workout tomorrow and then Wednesday and Thursday will be off days so I can pack and travel back to school. I know once Friday comes that fire will be back!

[antevans007]

8/20

Weight: 152.2

OHP/shoulder/Bi:

OHP: 80x5 95x5 105x5
Incline db raises: 3x12 15lb
Db lateral raises: 3x10 22.5
Db military press/rear delt superset: 3x10 45 3x20 15
Hammer curls: 3x10 40
Cable curls: 3x12

Cardio: 7 min stair master

Had to cut the end of my workout short to make t back in time for my little brothers football practice. They start hitting today!