Hey guys, I'm a 25 year old prepping for my first show! No date yet, but I plan to compete within the next 6th months. My goal is to track my progress here so I can help those that are starting
as well by sharing the insight I gain along the way.
I started training seriously in May 2011 at 201 lbs. and very smooth. I bulked up to 237 by Feb. of 2012 and have cut since to 200 lbs. at the lowest. The last few weeks I leveled of and did some refeeding. Now I am about 204 lbs. and will start cutting back the calories on monday.
I need a few more posts, but this log will have lots of pictures, detailed workouts, dietary changes and things I find motivational. Thanks for following!
~Jay
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Thread: Jay's First Show
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10-18-2012, 09:39 PM #1
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Jay's First Show
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10-18-2012, 09:57 PM #2
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10-19-2012, 06:06 AM #3
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10-19-2012, 06:25 AM #4
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10-19-2012, 11:32 AM #5
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Thanks guys! Glad to have you on board!
Here are two pictures to show my transformation from April 4th, 2012 to October 17th, 2012
Bodyspace Update 7.jpg5.jpg
My Current Training Split
Sunday- Off
Monday- Lats, Delts, Traps
Tuesday- Arms, Forearms
Wednesday- Quads, Calves, Abs
Thursday- Off
Friday- Chest, Calves, Abs
Sunday- Heavy Back, Traps, Hams
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10-19-2012, 12:00 PM #6
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10-19-2012, 02:17 PM #7
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10-19-2012, 03:20 PM #8
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10-21-2012, 02:29 PM #9
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
So far this weekend was awesome. My buddy came down from Boston to train and we trained hard both Friday night and Saturday. Then Saturday night we checked out the
NPC East Coast Cup! It really added some fuel to my fire as I was able to picture myself up there and made me more aware of just how much harder I need to be if I want to
dominate on stage.
Also IFBB pro Juan Morel showed up to guest pose. He was clearly in deep offseason mode with no detail in his legs, but man was he massive.
His Back and Delts were especially impressive.
Last Thursday the Robby Robinson autobiography I ordered came in. He's one of my favorite bodybuilders and I find him very inspirational.
If you guys don't know who he is definitely check him out. I was surprised to find a nice little motivational message inside!
DSCN0764.jpgDSCN0768.jpg
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10-21-2012, 02:38 PM #10
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Friday 10-19-12
Chest and Calves
Dumbell Pullovers
65x18
80x15
90x10
90x7
Incline Barbell Bench Press
95x15
135x13
155x9
165x6
185x2
Incline Dumbell Flys
45x15
50x12
55x10
Incline Dumbell Bench Press
60x13
65x8
70x6
Flat Barbell Bench Press
135x8
135x12
135x9 Dropset
Standing Calf Raise Machine
250x18
300x15
325x12
350x9
Seated Calf Raise Machine
90x16
90x12
90x12
Toe Presses on A Leg Press Machine
270x25
360x20
450x12
360x18 Dropset
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10-21-2012, 02:44 PM #11
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Saturday 10-20-12
Back, Traps, Hams
Extra Wide Grip Barbell Rows
95x18
115x13
135x10
155x7
Deadlifts
225x9
275x9
295x9
315x6
Bent Over Barbell Rows
225x7
185x8
185x10
135x12
T Bar Rows
180x15
270x12
360x8
One Hand Cable Row
60x12
70x10
60x12
Dumbell Shrugs
100x14
115x8
105x10
Semi-Seated Barbell Shrugs
180x12
180x12
180x10
Seated Leg Curls
135x18
155x7
135x12
135x10
Barbell Lunges
85x15
85x15
85x15
Hyperextensions with a Straight back and Bent knees
3 sets to failure with bodyweight
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10-26-2012, 10:42 PM #12
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Monday 10-22-12
Lats and Delts
Wide Grip Pullup
x8
x7
Reverse Grip Pullup
x8
x7
Parallel Close Grip Pullup
x6
x5
Wide Grip Pulldown
130x14
140x12
140x11
Close Grip Pulldown
150x12
150x12
Pullover Machine
3 sets to failure
Standing Barbell Shoulder Press
95x15
115x8
125x6
105x12
Upright Rows
75x14
85x12
95x10
Bent Over Lateral Raise Machine
3 sets to failure
Standing Lateral Raise
25x10
30x7
15x12
15x11
15x8
Lying Lateral Raise
10x10
10x8
Plate Front Raise
25x12
25x12
25x10
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10-26-2012, 10:48 PM #13
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Tuesday 10-23-12
Arms
Flat Bar Cable Pushdowns
60x20
70x15
Dips
0x18
25x14
50x8 Dropset
Lying French Press w/ EZ Curl Bar
80x15
90x12
90x11
100x7
Standing French Press w/ EZ Curl Bar
60x15
70x13
70x12
Rope Cable Pushdown
40x14
40x12
Alt. Hammer Curls
35x12
40x8
40x5 Dropset
Barbell Curls
45x15
65x12
75x8
65x10
Concentration Curls
30x8
30x8
25x10
Standing Reverse Curls w/ EZ Curl Bar
50x12
60x12
60x12
Had a great workout, insane pump but felt overtrained. Next week I will lower the overall sets.
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10-26-2012, 10:56 PM #14
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Thursday 10-25-12
Quads
Squats
135x15
185x12
225x8
275x4
225x10
135x12
Front Squats
95x12
95x12
95x10
95x9
Hack Squats
90x18
90x14
90x12
120x12
I was still wiped out on Wed. so I took the day off. Next time I will ditch the front squats. They gave me issue with my back and I didn't feel them working Like I wanted. Hack squats were awesome. I went slow and got a crazy pump in my lower quads which I have been trying to bring up! I usually do Leg extensions. I opted out this time and my knees thanked me, so I won't be using them for a bit.
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11-04-2012, 08:17 AM #15
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11-04-2012, 08:30 AM #16
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11-04-2012, 08:35 AM #17
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11-04-2012, 08:58 AM #18
- Join Date: Sep 2009
- Location: Ludlow, Vermont, United States
- Age: 36
- Posts: 29
- Rep Power: 0
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11-04-2012, 11:36 AM #19
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11-04-2012, 11:56 AM #20
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11-04-2012, 11:57 AM #21
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11-04-2012, 04:19 PM #22
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11-11-2012, 10:20 PM #23
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11-11-2012, 10:29 PM #24
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Okay life is finally back to normal after two weeks of storms on the east coast!! I've still been training hard but fell behind with the logs. No reps were recorded for this workout.
Wed. 11-7-12
Arms
Barbell Curls
45
45
65
85
95
Lying French Press w/ EZ Curl Bar
65
65
85
95
SUPERSET
Hammer Curls
30
35
40
AND
Standing French Press w/ EZ Curl Bar
65
85
85
SUPERSET
Concentration Curls
30
30
30 Drop Set
AND
Dips
3 sets to Failure
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11-11-2012, 10:38 PM #25
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Friday 11-9-12
Chest and Calves
Incline Dumbbell Press
50x15
60x15
65x12
70x11
70x8
Incline Barbell Press
135x6 (Short Rest)
135x8
95x13
95x12
Decline Dumbbell Press
50x15
55x12
60x12
65x10
Dumbbell Pullover
70x12
70x12
Straight arm Straight Bar Pullover
30x12
30x12
Didn't like that one
SUPERSET
Dumbbell Flat Bench
70x10
75x8
50x8
AND
Bench Pushups
3 sets to failure
Rope Pulldown
100x20
130x13
130x10
Seated Calf Raises
45x20
90x20
135x15
180x12
205x8
Standing Calf Raises
300x15
350x12
400x8
350x10
300x12
Toe Presses On a Leg Press
270x18
270x15
NOTES: Ran out of time, usually do more sets on last exercise. Had some shoulder discomfort and need to adjust my form for Incline BBell Press.
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11-11-2012, 10:46 PM #26
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Saturday 11-10-12
Back and Traps
Deadlifts
135x12
225x12
315x9
335x7
345x6 *PR
365x1
Barbell Rows
225x8
225x5
185x10
135x12
Will try pyramid up in weight next time
TBar Rows
2platesx18
3platesx12
3.5 platesx8
Close Grip Low Cable Rows
130x12
130x12
130x12
High Cable Rope Pull
3 sets 8 to 12
Really felt these working in mid and upper traps nicely. want more thickness there.
Wide Grip High Cable Row
3 sets 8 to 12
Barbell Shrugs
135x15
135x14
These worked great On my traps I need to hit them more to beef up my traps from the front.need to go heavier though.
Dumbell Shrugs
70x15
80x12
At this Point I was completely Spent. GREAt workout!
80x12
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11-11-2012, 10:57 PM #27
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
My coach and I have decided that to hit the shows I have been looking at, I should plan to be at my lowest bf% in May. So now I have a Month or two to build some extra muscle. I plan on eating very cleanly and increasing calories very slowly. No reason to put on a bunch of fat if it needs to come off soon.
Right now my calories are at 2,423 and macros 255.2p 212.4c 102f
My weight is 207.
I have been gaining slowly so I don't plan on any changes right now.
This week I'll update some new pics!
If any of you guys are looking for a great way to track calories, macros and look up food stats check out fitday.com it's great and it's free.
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11-12-2012, 08:12 PM #28
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Monday 11-12-12
Lats and Delts
Wide Grip Pullups
x7
x6
Chins
x6
x5
Wide Grip Pulldowns
150x12
160x10
170x8
Reverse Grip Pulldowns
160x13
170x9
150x11
Parallel Grip Shoulder Width Pulldowns
150x12
150x10
150x9
Seated Dumbbell Press
50x18
55x15
60x12
65x8
Bent over Lateral Raise Machine
50x14
60x14
70x13
80x10 w/Partials
Standing Lateral Raise Cheat
25x15
30x12
Standing Lateral Raise Strict
12x12
12x10
*Done against a vertical bench dumbbells held out to side at end of set as long as possible.
Lying Lateral Raise (arnold style)
10x14
12x12
12x12
Behind the Neck Shoulder Press Machine
2 Sets to Failure
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11-18-2012, 01:38 PM #29
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11-18-2012, 01:45 PM #30
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 237
Wed. 11-14-12
Arms
Barbell Curls
45
65
85
95
Concentration Style Barbell Curls(leaned forward slightly)
85
75
75
Seated Cable Curls w/ straight bar
40
40
40
Hammer Curls
35
35
35
Lying French Press
65
75
85
95
95
Seated Incline French Press
65
75
85
I Trained with my coach/mentor today so I didn't count reps. Sometimes I don't count reps at all because it seems like just a distraction from the mind muscle connection. As long as you have a target rep range when you pick the weight, you can focus on the intensity rather than just moving the wait for a meaningless number of reps. Volume was also low here because he was teaching me some new exercises and tweaking my form on French Presses to save my elbow.
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