2013 - Gym God ... let the battle begin!

[Gym God]

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.

[Ccm644]

Good luck with your contest prep

Gret workout to start it off

[Gym God]

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.

[Providence94]

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!

[Gym God]

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.

[NaturalPursuit]

IN for this!

[JulianBee]

Good luck man! I'll be following your progress

[Gym God]

IN for this!

Good luck man! I'll be following your progress

Thank you gentlemen!

[Gym God]

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

[bobbydigitaloa]

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?

[Gym God]

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!

[bobbydigitaloa]

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.

[Gym God]

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.

[Gym God]

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.

[Gym God]

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

[Ccm644]

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

[Gym God]

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!

[TakedaShingen]

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?

[Gym God]

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!

[Gym God]

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!

[TakedaShingen]

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.

[Gym God]

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.

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.

[Gym God]

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

[tripleh210]

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?

[Gym God]

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.

[JulianBee]

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 :-)

[Gym God]

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!

[Gym God]

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

[tripleh210]

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.

[Gym God]

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!