14 weeks to men's physique

[dwales38]

I have been training in a very strength focused direction for so long now. I am 187 lbs of today and 5 10 in height and have been training just under 3 years. I would estimate myself at 16-18% body fat and have allocated myself 14 weeks to get down to hopefully 8%. My goal is to compete in a physique contest in early june. Currently my only goal is to get to the best that i can be and look somewhat acceptable on stage. I will be logging myself meticulously and have been reading articles by both layne norton and the 3dmj team.


Current maxes
deadlift 200kg
bench 100kg
Squat recently hit a very easy 160kg

for the first time in a while strength will not be the focus but i will try my best to retain these as much as possible.

I used this video in order to calculate macros



this put me at
2244 - total
65.45 - fat
234 - protein
179.5 carbs


today my macros where 180c 65p 136p
2284 in total


I shall be weight training 5 times a week


By doing this and quite ambitiously putting it in contest prep journals I have made myself massively accountable. If this stops getting updated in the next 14 weeks then I am a massive failure. I am motivated as fuark.

lets do this

[Divall213]

Gl bro just stay focused

[dwales38]

Gl bro just stay focused

cheers man. Will do, I'm really motivated atm!










Chest and tris

maxed out yesterday so took today a little bit easier.

flat bench
60kg x 5
70kg x 5
80kg x 5
90kg x 7 (2 spotted at the end)
80kg x 5
80kg x 4

felt good today 90 felt nice. 200lbs for ameribrahs, hope to keep this as a five rep max as the cut progresses.

dumbell press
27.5kg x 8
27.5kg x 8
22.5 x 6

done these with very very short rest periods and slow negatives. Burnt like hell


hammer strength incline press
20kg 3 x 8

same as above


cable cross overs rest pause set to 40 reps with 15kg a side
pretty easy, will be upping the weight


close grip bench
55kg x 5
55kg x 5
50kg x 5

could probably push this more but the rep of failure is so unpredictable in this exercise and i didn't have a spotter at this point


tricep pushdowns
3 x 12 35kg
nice and comfortable

40 rep rest pause tri pushdown 15kg

felt the burn


nice and quick session in and out in 40 minutes

weight in the evening is 187 (clothed) and macros as mention in the op were slightly different at 180c 65p 226p 2244 in total

need to get a bit of momentum going now

[dwales38]

weighed in at 183.2 this morning. First time weighing early in the morning with no food/drink in the belly after using the toilet.


Back and traps

pull ups slow and controlled
5 5 5

40kgs dumbell rows
3 x 8

hammer strength lat pull down
120kg x 8
120kg x 8
110 x 8

power shrugs
120kg 3x5

shrugs
90kg 3 x 12

1 rest pause set of shrugs 40 reps with 25 kg plates

1 rest pause set of low row 40 reps with 25kg

alright sesh, felt pretty tired for some reason. Pr on the rows.



calories 2247 182 67 224