Mens Physique May 2013 Log - Mr. 49

[NeAtEnD]

Hi guys, I'm a 21 y/o college student looking to compete at the Jay Cutler Classic or the NPC New Jersey Mid-Atlantic Classic both in the beginning of May. I have never followed a diet and built my physique off of training alone. I eat mostly carbs, low fat, and relatively low protein. I'm not 100% sure the criteria for the physique division, as I found the NPC guidelines to be rather vague. Any input on my physique will be well received.

Here's a brief training vid I made last year:
cant attach b/c of not having 50 posts. Youtube/Google search "Mr. 49: Montage Preview"

Since then I've recorded best lifts of:
Deadlift- 495x5, 545
Squat- 405x7, 500
Bench- 225x13, 330

I'm shifting gears away from the heavy lifting and incorporating cardio/and ab training which I haven't done for a long long time.

Diet starts full tilt on Monday 1/28 which gives me 13-14 weeks of contest prep.

[NeAtEnD]

1/21 Monday Legs, Abs, light cardio

10 mins treadmill

Squat- 135x12, 225x15, 315x10x3
Smith SDL- 135x15, 185x15x3
Leg Extension- 100x15, 140x15, 180x15x3

10 mins treadmill

Standing Calf Raises w/ hold at top- 30x3
Hanging Knee Raises- 12x4
Side Crunches- 20x4 per side
Med Ball Slams- 20x15x3

[MaudeMoo]

All of your pics are of your front and whats up with the extremely low volume?

Impressive deadlifting, could go to full depth on your squats too.

Good luck at your physique show.

Btw, your routine is Strength based. Look into a power and hypertrophy based program. You will be able to build size and strength as one.

You have solid lifts no doubt, but from a physique competitors viewpoint you may need to change up your routine. Look into Layne Nortons PHAT. That is a solid Hypertrophy and power based program.

[NeAtEnD]

All of your pics are of your front and whats up with the extremely low volume?

Impressive deadlifting, could go to full depth on your squats too.

Good luck at your physique show.

Btw, your routine is Strength based. Look into a power and hypertrophy based program. You will be able to build size and strength as one.

You have solid lifts no doubt, but from a physique competitors viewpoint you may need to change up your routine. Look into Layne Nortons PHAT. That is a solid Hypertrophy and power based program.

As for yesterdays workout.. I was nauseous after the squats and had to back off and take it easy. Had an endoscopy last week which revealed an inflamed eso****us. Biopsy results aren't back, but the MD thinks I have an unknown food allergy. So, I'm removing squats/deadlifts from my routine as they are the most problematic. *I took a strong prescription medication from July 11' to december 11' and since then I've been throwing up an average of 4 times a week.*

Squats- Vid was from March 12', since then I've made adjustments to my form... powerlifting coach/gym owner watched me do 500 and said it was competition legal.

I'll look into Layne's program.. mine definitely needs some tweaking. I will be consulting with my natural bodybuilding friend Steve Adams for prep.

I have some mass on my upper back, but I expect it to reshape with pullup variations and rarely dead lifting heavy. I'll have to get a back pic up.

[NeAtEnD]

1/22 Tuesday Chest

6 mins up treadmill
Hammer Strength Incline Bench- 1plate x18, 1p+25x15, 2px12, 2p+25x10, 2p+25x7 dropset 2px6
Incline Cable Crossovers- 40x15, 50x12x2
Wide Grip Flat Bench- 135x15, 185x10x2
Incline DB Flyes- 35x15, 50x15x2
Incline Bench- 135x12x3
Dips- 20x2

Notes: A little over 3 hours of sleep... making up for it tonight.

[demonwareltd]

Maybe we can get a mod to move this thread into the journal sub-forum. Best of luck to you on your journey!

[NeAtEnD]

Maybe we can get a mod to move this thread into the journal sub-forum. Best of luck to you on your journey!

Thanks.

1/23 Back/Shoulders

First shoulder workout since 12/28 when I had an anterior subluxation

run/jog 8 minutes
Pullups - 12x4
Hammer Strength Row- 1 platex15, 2px12, 2p+10x12,15, 2p+25x12
Face Pulls- 50x15, 70x15, 90x12x2
Cable Side Raises- 25x15x4
Smith Press- barx15, +25x15, +40x12x4
Rear Delt Machine- 70x15, 80x15, 90x12, 15 s/s(superset) Smith Upright Row - +10x15, +20x15x3
DB Pullovers- 60x15, 70x12, 75x12x2
Machine Crunch- 60x30, 120x15x3

Misc. - One set of machine shoulder shruggs and one set on the cable row. 140x20.

[allancadenhead]

bump

[NeAtEnD]

1/24 Thursday Cardio/Abs

Treadmill 25 mins
5 mins @ 4.0 mph
5 mins @ 6.0
5 mins @ 4.0
5 mins @ 7.5
5 mins @ 4.0

35-40 mins of Abs.

Notes- Cervical strain from last workout. Felt it settle in last night when I was trying to go to sleep and it hurt turning my head today. Never happened before.

[NeAtEnD]

1/24 Thursday Cardio/Abs

Treadmill 25 mins
5 mins @ 4.0 mph
5 mins @ 6.0
5 mins @ 4.0
5 mins @ 7.5
5 mins @ 4.0

35-40 mins of Abs.

Notes- Cervical strain from last workout. Felt it settle in last night when I was trying to go to sleep and it hurt turning my head today. Never happened before.

So its been a while since my last post.. progress pics are up on bodyspace.
Chest/Tris in the PM
Today AM:
30 min elliptical (fasted)
HS incline curl- +35x20, +70x15, 95x8x4
DB Curl- 40x12, 50x8x3
Incline Cable Curls single arm with bench in the middle- 30x15, 40x15, 50x12x4
BB Curl- 75x12, 90x8x3 and after each set did 7 partial curls from the bottom

[NeAtEnD]

Today PM:
5 min up elliptical
Flat Bench- 135x12,8, 185x10, 225x5 dropset into 185x12, 225x7 into 185x15(assisted last 7)
HS Incline Bench- 2px12, 2p+25x10,10,10,8, 3px8 into 2px15, 3px8 dropset into 2p+25x6 to 2px6
Incline Flyes- 55x10x3, 70x8,10,8
Cable Crossovers (from bottom)- 40x12, 45x12, 50x12
Cable Crossovers (from top)- 40x15, 70x10,8,8

[NeAtEnD]

Fasted AM cardio 35 mins
5 min nonstop AB blast

[NeAtEnD]

Prep is going well.
AM: Cardio + Chest
15 mins HIIT Treadmill
5 mins elliptical
5 mins rowing machine fast
5 mins Bike
Waxy Maize 30g + 25g whey + Banana
Incline Bench- 45x12, 135x12, 155x12, 175x6 ds 135x6
HS Flat Bench- 1px12, 1p+25x12, 2px10,8, 2plates + 5 x8 ds into 1px25x8, 2plates + 5x10 ds into 1p+25x8
Machine Fly- 110x12x2
Incline Cable Crossovers on Inc Bench- 30x15, 40x12x4
Dips- BW x 40, BW+35x23 into BW x 27

Cardio and Abs after class later. Less than 3 weeks out to my first of 3 shows in consecutive weekends

[NeAtEnD]

Anyone know how to cut a 1 min segment out of a song?

[NeAtEnD]

Anyone know how to cut a 1 min segment out of a song?

Competing at:
NPC Powerhouse Classic in New Haven, CT - April 27th, 2013
Jay Cutler Classic - May 5th, 2013
Mid Atlantic New Jersey Natural Classic - May 11th, 2013
Then Vegas from May 12th-21st

[NeAtEnD]

AM Cardio
28 mins Elliptical
13 mins Rowing Machine

PM: will be Back/Tris with a friend

[NeAtEnD]

Back/Tris
Wide Grip Lat Pulldown- 100x15, 130x12, 150x10x3
V-Bar Pushdowns- 50x15, 70x12, 80x12x2
DB Lat Pullovers- 75x12, 95x8, 90x10
DB kickbacks- 30x12x2
DB Row- 85x10, 105x15
Inner Grip Bent Over Row- 135x15, 165x12x2, 185x12
Single Arm Rope Pushdowns- 45x15, 55x20x2
HS Row- 1p+25x15, 2p+25x12, 3p+5x10, triple dropset to 2 plates
Inner Grip Pullup- 11, 11
DB Side Bends- 75x10, 90x8x3

[Maritime13]

If I were you I'd wait another year.

[NeAtEnD]

If I were you I'd wait another year.

Why is that?

AM: Cardio
20 mins elliptical
30 mins Treadmill 1 min fast 1 min walk
10 mins bike

PM: Chest/Bis

[roksolid1]

Go ahead and do it. Gives you exposure and will fill more comftorable for shows down the road

[NeAtEnD]

Go ahead and do it. Gives you exposure and will fill more comftorable for shows down the road

Yup a random dude commenting isnt gonna stop me lol

Doing an hour of AM cardio on weekdays on an empty stomach. Currently 180 and im cutting carbs to 50g starting thurs.

Hit 90x12 on incline dumbbell press today, trained chest/tris, 50 mins of cardio in the AM, trained 2 clients in the AM, 25 mins of cardio at night

[fltallpaul]

Are you using any form of cardio other than fasted steady state?

[NeAtEnD]

Are you using any form of cardio other than fasted steady state?

Yeah im doing primarily fasted steady state, I swam once last week and am swimming again tonight. Planning on swimming 2x a week as of this week.

I've done HIIT about 4-5 times in the last 2 weeks as well.

[NeAtEnD]

Shoulders/ Bis

Military Press- 45x12, 95x12, 115x12, 125x12x2
Cable Curl- 80x18, 100x12, 120x12x2
DB Hammer Curl- 50x12, 60x10, 65x8x2
Rear Delt Face Pulls- 80x12, 90x12x2
BB Curl- 65x12, 85x12x3, 95x8-85x6, 95x8-75x6
HS side raises machine- +15x12,+17.5x12x3
Rear Delt DB Raises- 30x12x2
Single Arm Cable Curls- 50x12x3

15 Min Walk Post Workout @ 4.0 on treadmill

22 min walk in neighborhood an hour later

30 mins of swimming planned for tonight after class

[JMAG90]

Competing at:
NPC Powerhouse Classic in New Haven, CT - April 27th, 2013
Jay Cutler Classic - May 5th, 2013
Mid Atlantic New Jersey Natural Classic - May 11th, 2013
Then Vegas from May 12th-21st

Do these things have entry fees of any kind? And you're saying you will be competing in only 2 weeks?

[NeAtEnD]

Do these things have entry fees of any kind? And you're saying you will be competing in only 2 weeks?

Yeah they do. I'm entered for the show on the 27th. And jay cutlers show would require a late entry fee I'm gonna enter that if I win my first show. Have until may 1st for early entry for the natural show on the 11th

[NeAtEnD]

AM 45 minute Walk

Hack Squat- 1px15, 2px12, 3px10, 4px10, 6px3 ds into 5px6, 5px8, 4px12
Ham Curls- 50x12, 70x10x5

Then Abs- hanging leg raises, cable crunches, and weighted crunches.

Tired from carb depletion and I cut the leg portion of the workout short.

6 days out from the Powerhouse classic. Loading water starting tomorrow... abs look good flexed and I'm excited to see what I look like later in the week.

I have to work on posing this week!

[NeAtEnD]

hit up Back/Shoulders in the AM because of meeting a group for a project at school. No one showed up!

Pullups (wide grip)- 12x4
Cable Side Laterals- 25x12x2, 30x10
Hammer Strength shoulder press- 1px15, 1p+25x12, 2p+5x12, 2p+5x10 ds into 1p+25x8
Hammer Strength Row- 1px12, 2px12, 2p+25x10, 12
Side Lateral DB raises on incline bench- 15x15x2, 20x8x2
Face Pulls- 80x15, 90x12x3
DB Lat Pullovers- 65x12, 70x12, 80x10,15
Upright Row- 65x12, 85x12, 105x10,12,12
T-bar row- 2platesx15x2

Gonna do about 45-60 mins of walking later on.

5 days out! weighed in at 175 this morning.

Eating around 50g of carbs, 300g protein, 40g or so of fat(maybe less) and 2 gallons of water today.

[NeAtEnD]

AM 45 minute Walk

Hack Squat- 1px15, 2px12, 3px10, 4px10, 6px3 ds into 5px6, 5px8, 4px12
Ham Curls- 50x12, 70x10x5

Then Abs- hanging leg raises, cable crunches, and weighted crunches.

Tired from carb depletion and I cut the leg portion of the workout short.

6 days out from the Powerhouse classic. Loading water starting tomorrow... abs look good flexed and I'm excited to see what I look like later in the week.

I have to work on posing this week!

Circuit training today-- bis tris and shoulders. Working on posing its my show to lose looking shredded at 4-5% bf abs on point at all times.

[red_cat]

Maybe we can get a mod to move this thread into the journal sub-forum. Best of luck to you on your journey!

Been a lot of these popping up lately...wish the mods in this section were a bit more on the ball about it.

Best of luck, OP.