Anthony's road to first Natural Competition (2013)

[antevans007]

1/31/13

Weight: 192

I didnt have much time at all to lift today. I only had time for 3 chest exercises before I had to leave for my basketball game.

BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x3 275
Incline Machine Press: 1x15 1x12 2x8 (30 sec breaks)
Dumbbell Pullovers: 4x15 55lb

Bench has taken a hit from the time off, but I should get my groove back soon so im not worried.

[antevans007]

2/4/13

NEWS: I have decided on a show. It is called the "INBF 21st Annual Natural Atlantic Coast Bodybuilding and Figure Championship" and is on August 10th. For my 20 week contest prep I will be apart of Team Demon. I cant wait!

weight: 186.6(morning)- All my weights from here on out will be morning and I may or may not include a mid day weight


Chest:
BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x4 275 1x8 225(slowly but surely getting it back)
Incline Machine: 1x12 4x8
Cable Press: 3x10

Bicep:
Hammer Curls: 3x10 50lb
Cable Curls: 3x12
Preacher curls: 3x10

[demonwareltd]

2/4/13

NEWS: I have decided on a show. It is called the "INBF 21st Annual Natural Atlantic Coast Bodybuilding and Figure Championship" and is on August 10th. For my 20 week contest prep I will be apart of Team Demon. I cant wait!

weight: 186.6(morning)- All my weights from here on out will be morning and I may or may not include a mid day weight


Chest:
BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x4 275 1x8 225(slowly but surely getting it back)
Incline Machine: 1x12 4x8
Cable Press: 3x10

Bicep:
Hammer Curls: 3x10 50lb
Cable Curls: 3x12
Preacher curls: 3x10

Welcome aboard - no doubt gonna be doing some serious work in here!

[Ccm644]

Welcome aboard - no doubt gonna be doing some serious work in here!

x2

Welcome to team demon, your going to have fun

[antevans007]

Welcome aboard - no doubt gonna be doing some serious work in here!

Looking forward to it!

x2

Welcome to team demon, your going to have fun

Thanks man. I think so 2!

[antevans007]

2/5/13

Weight: 184.4

Seated DB press: 3x10 55lb
DB Shrugs: 3x15 80lb
cable lateral raises: 3x10
Wide Lat Pulldowns: 3x10 180
Rear Delt Fly machine: 3x10 115
Straight bar pushdown: 3x10 40lb
Underhand Lat Pulldown: 3x8 180
Tricep Rope pushdown: 3x12 80lb
Rotator Cuff work

Abs

[antevans007]

2/6/13

Weight: 184.0

Legs:
BB Squat: 1x5 135 1x5 225 1x5 255 1x5 275 1x3 295 1x3 315 1x3 335(PR) 1x1 355(PR)
SL Deadlift: 3x10 185
One Leg Leg Press : 3x10 280
Calf Extensions: 3x30

[antevans007]

2/8/13

Weight: 185.7

Chest:
BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x5 275(only got 4 just like monday but it was easier)
Db press: 3x10 90lb
Cable Flys:3x12 30lb
Incline Machine: 3x12 185

Bicep:
Incline DB curls: 3x10 35lb
Iso Curls: 3x10 35lb
Reverse EZ bar curls: 3x12

Abs

Solid lift. I'm really wanting my bench to get back up to where it was. Everything else is coming along nicely

[antevans007]

2/9/13

Weight: 185.0

Deadlifts: 1x5 185 1x5 225 1x5 275 1x3 295 1x2 335 1x1 385 1x1 415(PR)
Leg Extensions: 2x15 130lb
Leg Curls: 2x15 125
Shrugs: 3x15
Front Raises: 2x15 20lb
Machine Rows: 3x10 140
Wide Lat Pulldowns: 3x10 140

I was really happy about the PR. I could have gotten more if I would have used straps. Grip strength was def the limiting factor.

[tripleh210]

That's awesome your apart of Team Demon, exited for your first show??

As for your deadlifts, I had same problem then my buddy gave me some straps and now its wayyy better.

[antevans007]

That's awesome your apart of Team Demon, exited for your first show??

As for your deadlifts, I had same problem then my buddy gave me some straps and now its wayyy better.

Beyond excited! I know its gonna be tough, but its gonna make it that much more rewarding in the end.


I'm gonna try to start using them. I really wanted to put another 10lbs on but I knew I couldnt hold on during the lockout

[antevans007]

2/11/13

Weight: 184.6lb

Chest:
BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x5 275 (barely missed out on the 5th rep) 1x6 225(slow reps)
DB bench: 4x6 100lb
DB Pullover: 3x15 55lb
Machine Chest Press: 3x10 170lb

Bicep:
Hammer Curls: 3x10 50lb
Standing Curls: 3x10 30lb
**Left bicep was really hurting so I decided to stop there**

abs

[antevans007]

2/12/13

Weight: 184.9(.5lb gain since last week)

Back:
Wide Grip Lat Pulldown: 3x10 150
Machine Rows: 3x10 140
Deadlift: 1x5 135 1x5 225 1x5 275 1x5 315 1x1 385 1x1 425(PR) 1x8 275
Underhand Lat Pulldown: 3x10 170
Machine High Rows: 3x10 2plates

my deadlift is getting better and better. I wish I would have tried one more heavy set, but all in all im happy.

[antevans007]

2/16/13

Weight: 185.4

Deadlift: 1x5 135, 225, 275, 315 1x1 385, 1x1 405 1x1 435(PR) 2x5 315
Underhand Lat Pulldown: 3x10 170
Wide Lat Pulldown: 3x10 150
Front Raises: 3x10 22.5
Seated Rear db flyes: 3x10 20lb
shrugs: 3x12

[antevans007]

I also hit legs hard on 2/13 and then chest/tris/bis on 2/15

[antevans007]

2/18/13

Weight: 185.4(morning)


BB Bench: 1x5 135 1x5 185 1x5 225 1x5 255 1x3 275(went a lot slower on each rep because my shoulder has been acting up again)
Cable Flys: 3x10
Machine Chest Press: 3x10 Full+half rep =1
Machine Incline: 3x10 225
BB Row: 3x12 135
Concentration curls: 3x10 35lb

getting closer and closer to contest prep

[antevans007]

this past week has been rough with 4 midterms and dealing with a loss in the family… I was able to get pretty solid workouts in last wednesday and saturday which, but I did have to miss my Tuesday and Friday lifts…these next two weeks I will be off of any pre workout so wish me luck lol. I went hard today though and hit back and shoulders.
11 DAYS UNTIL CONTEST PREP BEGINS!


Back:
Wide Grip Lat Pulldowns: 3x10 150
Rack Pulls: 1x10 225 1x8 315 3x6 365
Wide Grip Pullups: 3x8 (very strict)
Barbell Rows: 3x10 155

Shoulder:
Barbell Shrugs: 1x10 200 2x10 250
Seated Rear deltoid fly: 3x10 20lb
Front Raises: 3x10 25lb
Cable work

[antevans007]

2/27/13

Legs:
ATG squats: 1x12 185 1x10 205 1x8 225 1x6 245
SL Deadlift: 3x12 155
Glute ham raise: 4x5
Standing calf raises: 3x20
Seated calf extension: 3x20 190

First time doing the ATG squats and glute ham raises and they put a hurtin on me. It was nice to switch it up a little though. I'll be transitioning into my contest prep workout next week to get my starting numbers.

[antevans007]

went to the Doctor today to get my shoulder looked at. Doc said he thinks its some type of injury to my labrum, but he scheduled an MRI on the 20th to see exactly what's wrong. Not particularly thrilled about the potential of a torn labrum considering my prep beings on the 9th. Im going to have to skip chest until the MRI but best believe every other body part will be getting hit HARD. I find it weird that actual shoulder exercises(excluding military press) do not bother me as much as pressing movements. I'm going to stay positive and hope that its nothing serious and a little rest/PT is all i need.

[tripleh210]

went to the Doctor today to get my shoulder looked at. Doc said he thinks its some type of injury to my labrum, but he scheduled an MRI on the 20th to see exactly what's wrong. Not particularly thrilled about the potential of a torn labrum considering my prep beings on the 9th. Im going to have to skip chest until the MRI but best believe every other body part will be getting hit HARD. I find it weird that actual shoulder exercises(excluding military press) do not bother me as much as pressing movements. I'm going to stay positive and hope that its nothing serious and a little rest/PT is all i need.

Hey bro, I was getting the exact same pains when I was benching, didnt feel it when I did shoulder press though. After a while it just went away, I didn't stop benching either it just went away by itself.

You must be pumped to start prep! I know I sure as hell was lol, I love it though every week I notice a change, the only down side is I get irritated a lot easier and I have grown an obsession with food it seems haha...I am always looking for killer new recipes and ways to cook my protein (so far made cookies, cake, crepes, ice cream and banana bread) let me know if you want some recipes dude!

[antevans007]

Hey bro, I was getting the exact same pains when I was benching, didnt feel it when I did shoulder press though. After a while it just went away, I didn't stop benching either it just went away by itself.

You must be pumped to start prep! I know I sure as hell was lol, I love it though every week I notice a change, the only down side is I get irritated a lot easier and I have grown an obsession with food it seems haha...I am always looking for killer new recipes and ways to cook my protein (so far made cookies, cake, crepes, ice cream and banana bread) let me know if you want some recipes dude!

So you just kept lifting and it still went away without changing anything? Did your numbers suffer while the pain was there?

lol I am ridiculously excited! I want to begin so badly. Cookies, cake, crepes, ice cream and banana bread are always good in my book. I am definitely going to have to hit u up for some recipes.

[tripleh210]

So you just kept lifting and it still went away without changing anything? Did your numbers suffer while the pain was there?

lol I am ridiculously excited! I want to begin so badly. Cookies, cake, crepes, ice cream and banana bread are always good in my book. I am definitely going to have to hit u up for some recipes.

Yeah i kept lifting and lifts werent effected too much really. Haha yeah bud anytime

[antevans007]

3/4/13
Im using this week to transition into my new workout and get some baseline numbers before prep starts saturday.


Upper Body Power
Skullcrushers: 3x8 85lb
BB Row: 1x10 135 3x5 175lb
Seated DB shoulder press: 2x8 70lb
BB Shrugs: 3x6 250lb
BB Curls: 3x8 65lb
Narrow grip Chest press: 3x8 140

Really good workout. I'll def be able to push it even harder next time now that I have some weights to go off of. I am supposed to have BB Bench on this day also but until my shoulder heals I am gonna pass on it.

[antevans007]

im gonna post my tuesday workout in addition to today's workout.

Tuesday:
Wide Grip Lat Pulldown: 3x10 155lb
Seated cable rows: 3x10 140
T- Bar rows: 3x10 115lb (45lb(2) +25lb)
Straight Bar Pulldown: 3x12 45-50lb
Underhand Lat pulldown- 3x8 170-175
Deadlifts- ran out of time, had to attend the last home game of the year especially with a #1 seed in the near future


Today
BB Squat: 12,10,8,6 215, 235, 255, 285
SL DL- 10,8,8 165 175 175
BB Lunge- 3x10 135, 105, 105
Split squat- 3x10 110
Seated calf raise: 15,12,12,10,10 210,240,240,260,260
standing calf raise- 15, 12, 12, 10, 10


Today was my last workout until Saturday which is DAY 1 OF PREP! ALMOST GO TIME!
ill try to post some starting pictures by saturday

[demonwareltd]

It's almost time - lets DO THIS!

[antevans007]

And so it begins…

20 Weeks out (Prep Day 1)

Weight(morning)- 187.8

Motivation was sky high, came into the gym ready to just destroy my workout. It was also my first time taking a pre workout in almost 3 weeks so that def contributed to the energy lol. I had a killer workout and was upset that I had to stop


Shoulders/Arms Hypertrophy

Db Shoulder Press: 3x10 65lb
Side Cable Laterals: 3x12 12.5
BB Shrugs: 3x10 250 (205 warmup)
Seated Rear DB flyes: 3x10 20lb
DB Hammer Curls: 3x10 45lb
Incline DB curls: 2x12 25,20
Reverse EZ bar curls: 2x15 15 each side
French Press: 3x10 75,80,80
Rope Pushdown: 4x12 57.5 3 sets and 65 1 set
Narrow Grip Chest Press: 3x10 1 45lb plate per side

other: does anyone know a good photo taking program for macbook pro? I use the photo booth but you only have the option for a 3 sec timer which makes things challenging to say the least.

[Ccm644]

Prep is here

20 weeks sounds long but it will fly by

Good luck and enjoy it

Good workout to kick it off

[antevans007]

Prep is here

20 weeks sounds long but it will fly by

Good luck and enjoy it

Good workout to kick it off

thanks man! I know this is going to be a memorable journey so I just want to kill my workouts and keep motivation high.


3/11/13

Upper Body Power:
BB Rows: 1x8 135 3x5 175
DB Shoulder Press: 2x8 70lb
Behind Back BB shrugs: 4x6 135(never hit these before, dumb on my part I know)
Skullcrushers: 3x8 75lb
BB Curls:1x8 65 2x8 75lb
T-Bar Rows: 3x8 3 plates

Both my workouts have been in different gyms. I sort of feel like a bodybuilding nomad. Still no bench press though. I dont want to further injure my shoulder. Even with that I had a great workout and hit each workout really hard. 2 really strong workouts to start prep

[tripleh210]

thanks man! I know this is going to be a memorable journey so I just want to kill my workouts and keep motivation high.


3/11/13

Upper Body Power:
BB Rows: 1x8 135 3x5 175
DB Shoulder Press: 2x8 70lb
Behind Back BB shrugs: 4x6 135(never hit these before, dumb on my part I know)
Skullcrushers: 3x8 75lb
BB Curls:1x8 65 2x8 75lb
T-Bar Rows: 3x8 3 plates

Both my workouts have been in different gyms. I sort of feel like a bodybuilding nomad. Still no bench press though. I dont want to further injure my shoulder. Even with that I had a great workout and hit each workout really hard. 2 really strong workouts to start prep

Nice momentum starting off bro, keep it up and you will keep it going! I have been prepping since Jan 7 and I am still lifting the same as when I was 13lbs heavier, so no doubt you will do the same!

[demonwareltd]

Great workouts to kick off prep! Keep that positive energy and mindset flowing!!