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.
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01-12-2013, 11:25 AM #1
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
2013 - Gym God ... let the battle begin!
Last edited by Gym God; 01-13-2013 at 03:06 PM.
Chris Belanger | Vice President, Sales
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01-12-2013, 11:34 AM #2
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01-12-2013, 11:37 AM #3
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
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01-13-2013, 02:10 AM #4
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01-13-2013, 10:18 AM #5
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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01-13-2013, 12:30 PM #6
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01-13-2013, 01:23 PM #7
- Join Date: Sep 2008
- Location: Gilbert, Arizona, United States
- Age: 40
- Posts: 1,381
- Rep Power: 700
Good luck man! I'll be following your progress
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01-13-2013, 02:56 PM #8
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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01-13-2013, 03:00 PM #9
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
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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 11Chris Belanger | Vice President, Sales
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01-13-2013, 03:03 PM #10
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01-13-2013, 03:14 PM #11
- Join Date: Oct 2006
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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!Chris Belanger | Vice President, Sales
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01-13-2013, 06:20 PM #12
- Join Date: Jun 2012
- Location: West Des Moines, Iowa, United States
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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.
678/424/700 - USPA Raw International Elite 220
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01-14-2013, 07:04 AM #13
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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.
Chris Belanger | Vice President, Sales
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01-14-2013, 05:25 PM #14
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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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.Chris Belanger | Vice President, Sales
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chris@bluestarnutraceuticals.com
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01-15-2013, 05:42 PM #15
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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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 13Chris Belanger | Vice President, Sales
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01-16-2013, 04:21 AM #16
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
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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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-16-2013, 06:27 AM #17
- Join Date: Oct 2006
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- Age: 51
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01-16-2013, 10:39 AM #18
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?"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-16-2013, 06:45 PM #19
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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01-16-2013, 06:46 PM #20
- Join Date: Oct 2006
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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!Chris Belanger | Vice President, Sales
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01-16-2013, 08:21 PM #21
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."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-17-2013, 06:30 AM #22
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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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.
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.Chris Belanger | Vice President, Sales
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01-18-2013, 06:59 AM #23
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- Location: Guelph, Ontario, Canada
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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 13Chris Belanger | Vice President, Sales
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01-18-2013, 08:54 PM #24
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01-19-2013, 09:55 AM #25
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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- Rep Power: 308960
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01-19-2013, 10:00 AM #26
- Join Date: Sep 2008
- Location: Gilbert, Arizona, United States
- Age: 40
- Posts: 1,381
- Rep Power: 700
IFPA/PNBA Natural Pro Bodybuilder
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01-19-2013, 04:20 PM #27
- Join Date: Oct 2006
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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!Chris Belanger | Vice President, Sales
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01-19-2013, 04:21 PM #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 12Chris Belanger | Vice President, Sales
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01-19-2013, 05:48 PM #29
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
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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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01-20-2013, 09:17 AM #30
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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