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  1. #1
    Blue Star Nutraceuticals Gym God's Avatar
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    Thumbs up 2013 - Gym God ... let the battle begin!

    Before I begin, my previous log was back here --> http://forum.bodybuilding.com/showth...hp?t=150101033

    Today marks Day 1 of my Contest Prep. At 40 years of age, I'll be making my debut in Men's Physique on April 13th.

    Let's roll!

    DIET - Week 12 --> 8

    Note - weight of food is based on cooked weight unless noted.

    MEAL 1
    - 12 egg whites
    - 3 Shredded Wheat or 2/3 cup of oatmeal (dry weight)

    MEAL 2
    - 225g steak or lean ground beef
    - 300g potato / yam OR 1 1/2 cup rice

    MEAL 3
    - 200g chicken breast OR 1 can tuna OR 200g fish (sole, halibut, cod...)
    - 300g potato / yam OR 1 bag of mini rice cakes OR 1 1/2 cup rice

    MEAL 4
    - 200g chicken breast OR 200g fish (sole, halibut, cod...)
    - 300g potato / yam OR 1 1/2 cup rice

    MEAL 5
    - 12 egg whites OR 500g cottage cheese (low fat)
    - 1 to 2 cups of green veggies

    Supplements:
    BLUE STAR NUTRACEUTICALS™
    ISO-SMOOTH™ Vanilla Dream (post-workout)
    PURBLUE™ Creatine Monohydrate
    INSANE RUSH™ (pre-workout) 'occasional use'
    OMEGA BLUE™ (fish oils)
    VITALITY™ (multivitamin)
    JOINT ARMOUR™

    www.BlueStarNutraceuticals.com

    Training Protocol

    WEEK 1 through 4

    Day 1: SHOULDERS
    Day 2: ARMS
    Day 3: LEGS
    Day 4: CHEST
    Day 5: BACK

    Saturday, January 12
    SHOULDERS

    Machine Press (5 sets) (8-10 reps)
    120 x 18
    140 x 9
    140 x 7 1/2
    135 x 8
    135 x 9
    Bent DB Laterals (4 sets) (10-12 reps)
    35 x 11
    35 x 11
    35 x 12
    35 x 11
    Machine Side Laterals (4 sets) (10-12 reps)
    65 x 12
    70 x 12
    80 x 12
    90 x 10 ... killed it!

    Overhead Cable Rear Delts (3 sets) (12-15 reps)
    35 x 15
    45 x 15
    50 x 12

    Front Alternate Raises (4 sets) (10-12 reps)
    25 x 12
    30 x 10
    30 x 12
    30 x 11

    Notes: In all my years training, I can honestly say I've never consumed this many calories consistently. All my training is to failure. I'll get in 1-3 warm-up sets before I start each exercise. Today's workout was one of the best I've had in quite some time. At the end of everything I will be posting my transformation pics. My before pic was taken yesterday.

    I look forward to answering any questions and opening discussion.
    Last edited by Gym God; 01-13-2013 at 03:06 PM.
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  2. #2
    Inner Builder Ccm644's Avatar
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    Good luck with your contest prep

    Gret workout to start it off
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  3. #3
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by Ccm644 View Post
    Good luck with your contest prep

    Gret workout to start it off
    Thanks Mate! I see you'll be stepping stage as well this year. I'll stop by there shortly follow you on your journey.
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  4. #4
    Scrawny little Asian Providence94's Avatar
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    the feeling of having codfish in a diet must be reallllllllllllllllly awesome.

    Good luck for your prep boss, hope to see you in mind-blowing condition!
    hai guyz

    Team Hollywood Militia
    (Contest Prep Coach/Nutritionist John "Otis" Hollywood)

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  5. #5
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by Providence94 View Post
    the feeling of having codfish in a diet must be reallllllllllllllllly awesome.

    Good luck for your prep boss, hope to see you in mind-blowing condition!
    lol... I'll be sticking with tilapia.
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  6. #6
    PURE INSANITY NaturalPursuit's Avatar
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    IN for this!
    BB.COM Coupon Codes:
    EMPCELLAA30 gives you 50% off Alpha Amino 30 servings
    EMPNEONVT36 gives you 50% off Volt
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  7. #7
    Registered User JulianBee's Avatar
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    Good luck man! I'll be following your progress
    IFPA/PNBA Natural Pro Bodybuilder
    Improvement Season Log http://forum.bodybuilding.com/showthread.php?t=156510603&p=1126642323#post1126642323
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  8. #8
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by NaturalPursuit View Post
    IN for this!
    Originally Posted by JulianBee View Post
    Good luck man! I'll be following your progress
    Thank you gentlemen!
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  9. #9
    Blue Star Nutraceuticals Gym God's Avatar
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    I can honestly say, it's a habit to break from being able to eat what I want, when I want. With children, I've always been the one to finish their left overs if they're full. Not no more! Now they can't leave the dinner table until they're done their meals.

    Sunday, January 13
    ARMS

    Tricep Pushdowns (5 sets) (8-10 reps)
    165 x 10
    165 x 11
    175 x 10
    180 x 10
    185 x 8

    Overhead DB Extensions (4 sets) (8-10 reps)
    90 x 9
    90 x 10
    90 x 8
    90 x 7 + 1 full assisted

    One Arm Overhead Rope Extensions (4 sets) (12-15 reps)
    30 x 12 (forced reps with lack of range and form)
    25 x 12
    25 x 12 assisted
    25 x 12 assisted

    One Arm Preacher Curls (5 sets) (10-12 reps)
    30 x 12
    30 x 12
    30 x 12
    30 x 10
    30 x 10 Right Arm / 8 Left Arm

    BB Preacher Curls (4 sets) (8-12 reps)
    60 x 9.5
    60 x 8
    60 x 7
    55 x 6 (just wrecked it. No more gas)

    One Arm Hammer Curls (4 sets) (10-12 reps)
    25 x 10
    25 x 11
    25 x 11
    25 x 11
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  10. #10
    Cookie Dough Brah bobbydigitaloa's Avatar
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    I'm in on this as I will be doing a comp log for a show in June. Curious, do you cut out protein powder weeks before contest and stick with only whole foods?
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  11. #11
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by bobbydigitaloa View Post
    I'm in on this as I will be doing a comp log for a show in June. Curious, do you cut out protein powder weeks before contest and stick with only whole foods?
    Thanks for stopping by, Bobby. I'll be doing what ever I'm instructed to once I get closer. Unless there are any changes from here on end to the 8 week mark, everything will be staying the same. I consume my ISO-SMOOTH in water immediately after working out - approximate 40 grams. Along with a meal within 30 minutes after, which would be one of the meals listed at the top. Plenty of carbs.

    Whole foods is the way to go for the most part!

    Best of success to you in June!
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  12. #12
    Cookie Dough Brah bobbydigitaloa's Avatar
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    Originally Posted by Gym God View Post
    Thanks for stopping by, Bobby. I'll be doing what ever I'm instructed to once I get closer. Unless there are any changes from here on end to the 8 week mark, everything will be staying the same. I consume my ISO-SMOOTH in water immediately after working out - approximate 40 grams. Along with a meal within 30 minutes after, which would be one of the meals listed at the top. Plenty of carbs.

    Whole foods is the way to go for the most part!

    Best of success to you in June!
    Awesome man! I look forward to the progress. My diet coach got me very lean for my first sow and she cut me out of protein powder 7 weeks out so it was chicken, tilapia, salmon, cod, tuna and nuts. I hold huge respect for anyone that competes...most people can't stick to a routine for more than a few days.
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  13. #13
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by bobbydigitaloa View Post
    Awesome man! I look forward to the progress. My diet coach got me very lean for my first sow and she cut me out of protein powder 7 weeks out so it was chicken, tilapia, salmon, cod, tuna and nuts. I hold huge respect for anyone that competes...most people can't stick to a routine for more than a few days.
    I believe when my wife did her first show in Figure about 5 years ago, her trainers cut her protein powder out a number of weeks before her show. At that time she held too much muscle on the Figure stage and they wanted her to go Bodybuilding - nope. Now she competes at the National Level in Women's Physique. It's always nice to be involved with someone who shares the same drive and determination.
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  14. #14
    Blue Star Nutraceuticals Gym God's Avatar
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    Tonight's Leg session kicked my ass to say the least.
    I put it 4 out of my 5 meals before hitting my workout tonight, so I was well fueled. The one thing I will do different on these late night sessions is switch up meals 4 and 5. I'll keep meal 4 for my post-workout meal because of the carbs. So tonight, I'll be hitting up 50 grams of Vitargo with my protein, then heading into my Meal 5. Otherwise, Vitargo won't be used during my prep.

    Here we go:

    Monday, January 14th
    LEGS

    Legs Extensions (4 sets) (10-15 reps)
    210 x 11
    210 x 11
    210 x 10
    210 x 9.75

    Leg Press (5 sets) (10-15 reps)
    450 x 15
    450 x 15
    540 x 12
    540 x 12
    540 x 10 assisted

    Leg Curls (4 sets) (10-12 reps)
    130 x 12
    130 x 13
    135 x 10
    130 x 12 (2 partial)

    Hack Squat (3 sets) (15-25reps)
    90 x 18
    140 x 15
    140 x 13

    Stiff Legged Deadlifts (3 sets) (20 reps)
    145 x 20
    145 x 20
    155 x 20

    My legs were Jello... to say the least.
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  15. #15
    Blue Star Nutraceuticals Gym God's Avatar
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    Here is quick update from tonight's session. For the records, I'll be hitting Calves twice a week! These guys need as much help as possible!

    Tuesday, January 15th
    Abs/Core/Calves

    1. Vertical Straight Legged Leg Raises
    2. Lying Straight Leg Rotations with Stability Ball Between Legs
    3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
    4. Ab Rollouts with Ab Roller
    5. Hyper Extensions
    6. Upper Body Oblique Crunches on Bosu
    7. Vertical Choppers with Medicine Ball
    8. Bicycle
    9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball

    Performed for 30 seconds or 15-25 reps.
    2 circuits (will be increasing this to 4-6)

    Standing Calf Machine
    220 x 15
    240 x 12
    240 x 11
    240 x 9

    Seated Calf
    110 x 15
    110 x 12
    110 x 10
    110 x 13
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  16. #16
    Inner Builder Ccm644's Avatar
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    Sure starting this prep off well
    Also having your wife who likes the same thing and has competed i bet is great motivation and will be help when your feeling low

    Well done so far
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  17. #17
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by Ccm644 View Post
    Sure starting this prep off well
    Also having your wife who likes the same thing and has competed i bet is great motivation and will be help when your feeling low

    Well done so far
    Thank you! Yes, makes a big deal when your partner is involved as well. Definitely a team sport!
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  18. #18
    Registered User TakedaShingen's Avatar
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    Lookin good in here : )

    I'm a single dad of two, so I totally get the part about sitting at the dinner table and not finishing the leftovers...which is my god given right as a dad lol.

    Sometimes, even just cooking them delicious food gets to me. Because I know my beef and sweet potato is waiting over on the counter.

    Keep on it. I'll be following. And nice leg day...who doesn't want a mean set of wheels?
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  19. #19
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by TakedaShingen View Post
    Lookin good in here : )

    I'm a single dad of two, so I totally get the part about sitting at the dinner table and not finishing the leftovers...which is my god given right as a dad lol.

    Sometimes, even just cooking them delicious food gets to me. Because I know my beef and sweet potato is waiting over on the counter.

    Keep on it. I'll be following. And nice leg day...who doesn't want a mean set of wheels?
    Cheers brother! Thanks for following! As I'm typing I see fresh baked chocolate chip cookies on the counter. LOL! My wife during all her prep last year, baked, and never... ever... cracked through depletion. That's good discipline right there!
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  20. #20
    Blue Star Nutraceuticals Gym God's Avatar
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    I had a solid Chest workout this evening. Just a heads up too, all my sets are working sets to failure. Most of the time for the first couple of exercises, I get in about 2-3 warm-up sets. Tonight's first workout with the Flat Bench DB Press was new to me, so this kept things interesting.

    Wednesday, January 16th
    CHEST

    Flat DB Press (7 sets) (3x4, 2x6, 2x8-10 reps)
    95 x 5
    95 x 5
    100 x 4
    90 x 7
    90 x 7
    85 x 10
    85 x 8

    Incline DB Press (3 sets) (8-10 reps)
    75 x 10
    75 x 8
    75 x 8

    Flat DB Flys (3 sets) (8-10 reps)
    55 x 10
    55 x 8
    55 x 8

    Machine Seated Press (3 sets) (10-12 reps)
    165 x 11
    165 x 12
    165 x 11

    Cable Crossover (3 sets) (12-15 reps)
    45 x 16
    55 x 10
    50 x 12

    *Note* - My meals are all bang on but I got to tell you, I need to gauge my grocery list better. I feel as though I'm at the grocery store every night!
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  21. #21
    Registered User TakedaShingen's Avatar
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    Originally Posted by Gym God View Post
    I had a solid Chest workout this evening. Just a heads up too, all my sets are working sets to failure. Most of the time for the first couple of exercises, I get in about 2-3 warm-up sets. Tonight's first workout with the Flat Bench DB Press was new to me, so this kept things interesting.

    *Note* - My meals are all bang on but I got to tell you, I need to gauge my grocery list better. I feel as though I'm at the grocery store every night!
    Nice lifts brother.

    And I'm not even gonna lie to you. Sometimes, I like to go to the grocery store and just walk around. I come up with the most amazing (and sometimes absurd and horrific) concoctions. I read all the damn labels, and I legitimately study the damn food. I compare different brands of the same product's labels and everything. It's like an adventure. Plus, I don't get an awful lot of time alone, so if I say to my lady, "Hey, I'm gonna run to the grocery store. Mind watching em for a few minutes?" Never once has anyone said no, or gotten hip to the fact that the gym, the bathroom, and the grocery store are my only alone moments.

    My daughter likes to bake, so we too, do a ton of baking. You're a lucky man to have a lady with the same fitness goals as you. Good on ya.
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  22. #22
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by TakedaShingen View Post
    Nice lifts brother.

    And I'm not even gonna lie to you. Sometimes, I like to go to the grocery store and just walk around. I come up with the most amazing (and sometimes absurd and horrific) concoctions. I read all the damn labels, and I legitimately study the damn food. I compare different brands of the same product's labels and everything. It's like an adventure. Plus, I don't get an awful lot of time alone, so if I say to my lady, "Hey, I'm gonna run to the grocery store. Mind watching em for a few minutes?" Never once has anyone said no, or gotten hip to the fact that the gym, the bathroom, and the grocery store are my only alone moments.
    HaHa! 100% agree! I'm the same way with the grocery store. Late night at the grocery store or early in the morning when it's quiet is the best. Just take your time and enjoy the surroundings of food. It truly is relaxing.

    Originally Posted by TakedaShingen View Post
    My daughter likes to bake, so we too, do a ton of baking. You're a lucky man to have a lady with the same fitness goals as you. Good on ya.
    We spoke about that last night. It makes life much easier. She just received her program this morning, so I have to print it off for her. She'll be under the guidance of Eric Dilauro - TEAM CUTLER.
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  23. #23
    Blue Star Nutraceuticals Gym God's Avatar
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    Despite my body is sore from this change of tempo, I had a pretty good Back workout. I have to say though, when I went to go latch myself in to the Lat Pull Downs, my quads were pooched from Leg day. Took a while to get comfortable.

    Thursday, January 17th
    BACK

    Bent Over Rows (5 sets) (8-10 reps) (Palms facing body)
    165 x 10
    165 x 10
    175 x 10
    175 x 10
    175 x 10

    Close Grip Pulldowns (3 sets) (10-12 reps) (v-bar)
    165 x 12
    165 x 10
    165 x 10

    One arm DB Rows (3 sets) (10-12 reps)
    85 x 11
    85 x 12
    85 x 10

    Straight Arm Pulldowns (4 sets) (15 reps)
    135 x 15
    135 x 15
    135 x 11
    120 x 10

    Pulldowns Behind (4 sets) (12-15 reps)
    105 x 15
    105 x 13
    105 x 13
    105 x 13
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  24. #24
    Registered User tripleh210's Avatar
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    Originally Posted by Gym God View Post
    Despite my body is sore from this change of tempo, I had a pretty good Back workout. I have to say though, when I went to go latch myself in to the Lat Pull Downs, my quads were pooched from Leg day. Took a while to get comfortable.

    Thursday, January 17th
    BACK

    Bent Over Rows (5 sets) (8-10 reps) (Palms facing body)
    165 x 10
    165 x 10
    175 x 10
    175 x 10
    175 x 10

    Close Grip Pulldowns (3 sets) (10-12 reps) (v-bar)
    165 x 12
    165 x 10
    165 x 10

    One arm DB Rows (3 sets) (10-12 reps)
    85 x 11
    85 x 12
    85 x 10

    Straight Arm Pulldowns (4 sets) (15 reps)
    135 x 15
    135 x 15
    135 x 11
    120 x 10

    Pulldowns Behind (4 sets) (12-15 reps)
    105 x 15
    105 x 13
    105 x 13
    105 x 13

    Good job on prep so far! I see you are from Guelph. I used to live in Stratford which is about 45 min from there. I am living in toronto now...such a change!

    What organization are you competing for?
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  25. #25
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by tripleh210 View Post
    Good job on prep so far! I see you are from Guelph. I used to live in Stratford which is about 45 min from there. I am living in toronto now...such a change!

    What organization are you competing for?
    Thanks for stopping by. That's a HUGE change for you. Are you going to school in Toronto? Organization --- OPA.
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  26. #26
    Registered User JulianBee's Avatar
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    Originally Posted by Gym God View Post
    Despite my body is sore from this change of tempo, I had a pretty good Back workout. I have to say though, when I went to go latch myself in to the Lat Pull Downs, my quads were pooched from Leg day. Took a while to get comfortable.
    You know you had an awesome leg day when you feel your quads while doing lat pulls :-)
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  27. #27
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by JulianBee View Post
    You know you had an awesome leg day when you feel your quads while doing lat pulls :-)
    You do know what I'm talking about right? The padding just on top of your quads that keep you from rising off the seat while performing the movement.

    ... my legs were so torn up I had to make sure my wife slept on the other side of the bed for a couple of days. Damn sensitive!
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  28. #28
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    Saturday, January 19th
    SHOULDERS

    Seated Side Laterals (5 sets) (8-10 reps)
    25 x 9
    25 x 11
    25 x 11
    30 x 10
    30 x 10

    Machine Shoulder Press (4 sets) (10-12)
    150 x 10
    150 x 9
    145 x 9
    140 x 9.5 (roasted!)

    One Arm Cable Bent Laterals (4 sets) (12-15 reps) sticky ass cables!
    25 x 15
    30 x 13
    30 x 12
    30 x 12

    One Arm Cable Side Laterals (3 sets) (12-15 reps) - sticky ass cables!
    15 x 15
    15 x 15
    15 x 12

    2 Arm Cable Front Raises (3 sets) (10-12 reps) sticky ass cables!
    90 x 10
    90 x 12
    95 x 10

    Threw in some Calves today as well. I'll be hitting these up at least twice a week.

    Leg Press Calve Raises
    180 x 21
    270 x 18
    360 x 15
    410 x 13

    Seated Calve Raises
    140 x 13
    140 x 12
    140 x 12
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  29. #29
    Registered User tripleh210's Avatar
    Join Date: Aug 2005
    Location: Stratford, Ontario, Canada
    Age: 23
    Stats: 5'10", 205 lbs
    Posts: 786
    BodyPoints: 4357
    Rep Power: 44
    tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000) tripleh210 has much to be proud of. One of the best! (+20000)
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    Originally Posted by Gym God View Post
    Thanks for stopping by. That's a HUGE change for you. Are you going to school in Toronto? Organization --- OPA.
    Yeah, luckily I was exposed to all the craziness during my time working security downtown so now everything is pretty normal. Yes I am going to Humber at the moment.

    Nice, I am thinking about entering in the natural show in June, all depending on how I am looking. Otherwise I may enter a contest after my UFE show if there is one in July.
    On the Gain Train!

    TEAM WILSON
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  30. #30
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
    Age: 41
    Stats: 5'10", 186 lbs
    Posts: 12,351
    BodyPoints: 5249
    Rep Power: 40415
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    Originally Posted by tripleh210 View Post
    Yeah, luckily I was exposed to all the craziness during my time working security downtown so now everything is pretty normal. Yes I am going to Humber at the moment.

    Nice, I am thinking about entering in the natural show in June, all depending on how I am looking. Otherwise I may enter a contest after my UFE show if there is one in July.
    Yes... lots of craziness in Toronto to see, but it's awesome. Builds character.

    Very cool about doing another show. Write those goals down once you're ready and make it happen!
    Blue Star Nutraceuticals™
    Real people. Real products. Real results.™
    www.BlueStarNutraceuticals.com

    Chris Belanger - Vice President, Sales

    chris@bluestarnutraceuticals.com

    ☆☆☆BLUE STAR NUTRACEUTICALS™ Weekly ISO-SMOOTH™ Giveaway!☆☆☆ ==> http://tinyurl.com/l2q4kgj
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