Transitioning from Competiting to College & Offseason Life!

[mussina123]

About me:

My name is Tyler, I am 19 years old and am 18 weeks post from my first bodybuilding competition.. currently up ~8lbs up. I've been lifting since the end of my junior year in high school.. started with wendler 5/3/1 and moved into more of a powerlifting scheme during my prep...messed around with power block periodization as well. Though out high school was into lifting and the science behind it.

In college at the moment to major in Exercise Science-Pre Physical Therapy.

Background info:
Height: 5'4"
Current weight ~125lbs


Pre Competition pics: ~140lbs





Competition Info:

1st Competition (18 years old)

Placed 1st in Teen division (granted I was the only one in the class.. great experience anyways)





Current game plan: bulk for a longgggg time to make some quality gainz

Lifting:

On days: Monday, Wednesday, Friday, Sunday
Off days: Tuesday and Thursday (busy school days)

Stay tuned for daily updates on training, diet, etc..

I hope you all follow my journey (subscribe!)

[demonwareltd]

In for following but links to pics don't work - says they were deleted from photobucket

[jpfaherty]

You've run some great programs and have a great future in the sport! Nice work man.

What program are you running now?

[mussina123]

In for following but links to pics don't work - says they were deleted from photobucket

Welcome man, and it should be all fixed now man

You've run some great programs and have a great future in the sport! Nice work man.

What program are you running now?

Thanks man, and currently running one that my strength and conditioning coach and I created.. will update more on exact details.. based on day.. I have a light day, moderate light day, heavy day, very heavy day.. days vary in each week.. more focused on hypertrophy but involves strength based protocols too! A nice mixture of it all

[IK9]

In for this

[demonwareltd]

U have some great legs. Many of the teen divisions I have seen that is one area that is lacking in both size and conditioning. Great work so far!

[phillysteak]

Hey man, I think I notice you from IG! I'm BDGregg. In for this!

[mussina123]

In for this

Welcome aboard man

U have some great legs. Many of the teen divisions I have seen that is one area that is lacking in both size and conditioning. Great work so far!

Thanks man, I take the most pride in my legs lol.. grinding every day for even better!

Hey man, I think I notice you from IG! I'm BDGregg. In for this!

Yeah man i'm liftingisyourlife on IG, you seen familiar too, welcome man

[mussina123]

Heavy Day:

Weigh In: 125.8

Rest 2-5mins (aiming for 2, unless need more)

Conventional Deadlifts:
Working up to 5x3-5

WU:
135x5
185x3
225x1
240x1
Working Sets:
250 5x5 (felt really smooth today... no belt.. 2 mins rest each set)

Front Squat: (Just started these about 4 weeks ago)
Working up to 5x3-5

WU:
45x10
95x5
135x1
Working Sets: (belted)
165 5x5 PR (One of the hardest things I've done in a while lol..got through it.. last two sets was 3 mins rest)

Bench Press:

WU:
45x10
85x5
95x1
Working Sets:
125 5x5 (felt smooth and was happy with these)

Rack Pull to Shrug: (hold for 1-2 secs at top)
Aiming for 5x3-5
225 5x5 (happy with these besides my grip sucks and was about to give out on me)

Machine Row to Chest: (hold 1-2 secs at the top)
Aiming for 5x3-5
2-45lbs, 2-10's on each side of machine
5x5 (solid reps, except last set last rep wasn't perfect)

Machine Ab Crunch:
Aiming for 5x6-8
2'10's
Solid 5x8

[mussina123]

Thursday: OFF Day

Weigh in: 126.6

Foam Roll/ Stretching/ Mobility Day

20 Mins of LISS after foam rolling

[mussina123]

TGIF!! Wasn't "feeling it" today workout wise..

Light Day: 3 sets every exercise with 40-60 seconds rest!

Back Squat:
45x10
95x5
135x1
150x1
160... 15,12,15

Leg Extension
75lbs...15,12,12

Leg Curl: (squeeze at top for 1-2 seconds)
25lbs...15,12,12

Flat DB Fly
25lbs...15,15,15

Wide Grip Lat Pulldowns
70 & rubber plate...15,15,15

Pronated Tricep Pushdowns
47.5lbs...15,15,10 (dead by third set)

Overhead Cable Curls
10lbs & plate...15,15,10 (barely)

Seated Calves
2-10's each side...15,12,12

Ab curl w/machine (squeeze at bottom)
47.5...15,15,15

[demonwareltd]

We all have those days from time to time when you just aren't "feeling it". What I try to do is recognize when my workout starts going crappy and stop working out. I go sit down on a bench, put on my favorite song and try to get mentally into it again - knowing that it's just 45 minutes of smashing the weights then it's done

[mussina123]

We all have those days from time to time when you just aren't "feeling it". What I try to do is recognize when my workout starts going crappy and stop working out. I go sit down on a bench, put on my favorite song and try to get mentally into it again - knowing that it's just 45 minutes of smashing the weights then it's done

Thanks for the advice man ... I expect so much from myself, I think that's my problem :/ always want PR's and such..

[mussina123]

My treat to myself..

Homemade Gelado from a local place in my college town

Homemade waffle come with half sea salt caramel half peanut butter (just got put out, incredibly fresh) <3

[mussina123]

April 5th, Saturday

Weigh in: 125.2
(every morning at approx 8:30)

Off Day:

Homework day

Foam Rolled

20 mins of LISS

Family came down so we went out for dinner

[IK9]

How long you plan on having your offseason for?

[mussina123]

How long you plan on having your offseason for?

A good couple years at the moment man.. in my opinion I need to be a LOT bigger.. these are the years for me to grow so i'm going to take full advantage of that

[mussina123]

April 6th, Sunday

Weigh In Average for week: up .9lbs.. 126.4.. FYI: have not been tracking macros
20 weeks post competition...up approx 8.5lbs

Starting a deload week this week (8 weeks in program and weights have been stagnant.. hopefully this helps!)

Barbell Complex Day

8 sets: Rest 2-4 minutes

Exercise followed by reps

Barbell Row-2
Barbell RDL-4
Hip Thrust-2
Front Squat-4
OHP-2
Back Squat-4

[jpfaherty]

My treat to myself..

Homemade Gelado from a local place in my college town

Homemade waffle come with half sea salt caramel half peanut butter (just got put out, incredibly fresh) <3

U suck! I might not come in this thread anymore lol

[mussina123]

Progress Pics: Week 20 post competition

My body likes to hold its bodyfat in the abdominal area as you can tell

[mussina123]

U suck! I might not come in this thread anymore lol

haha I'll try to limit the food p0rn... you repping at the moment man?

[IK9]

legs still looking lean

[mussina123]

legs still looking lean

Thanks man.. i'd say i'm the opposite from most... my legs stay lean while my abs pile on the adipose tissue lol

[mussina123]

April 7th, Monday

Weigh in: 126.6

Moderate Light Day: deloading (all sets 4x6-6)

TOOK VOLT sample pre workout today for once... I liked it a lot, helped with energy and fatigue.. not used to pre workouts.. thinking about making my own..

Back Squat: (felt a little off.. right hip area giving me slight discomfort)
95x5
135x5
155x1
170x8,8,8,8

Leg Ext
95x8x8x8x8

Leg Curl
45x8x8x7x6

Flat DB Fly
30x8x8x8x8

Wide Pulldowns
80x8x8x8x8

Machine Pronated Pushdowns
52.5x8x8x8x6

Alternating DB Curls THE PUMP was REAL
20x8x8x8x8 (only 40 sec rest

Seated Calf Raises
25x8x8x8x8

Machine Abs
57.5 & block x 8x8x6x6

[mussina123]

April 8th, Tuesday

Weigh in: 125.6

OFF day

30 LISS and foam rolled/mobility work...


READY TO KILL IT TOMORROW!!

[mussina123]

April 9th, 2014

Weigh In: 127

Moderate Day Deload

All sets 3x8-10

Front Squat
45x10
95x5
135x1
145x10,10,10 (slowly increasing weight every time i do these )

RDL
155x10,10,10

Incline DB Press
50,10,10,7 (fatigued so quickly..)

Chinups
10lb db b/w feet x10x10x10

Overhead Press
65x10,10,10

Machine Low Row to Abs
72.5x10,10,10

No caffeine at all today... pretty solid workout can't complain


***BRO WISDOM OF THE DAY AT MY COLLEGE***

BRO: "Tuna doesn't have any carbs right bro!?"
ME: "Last time I checked it didn't..." lmao he was srs too..

[mussina123]

April 10th, 2014

Weigh In: 126.6

OFF DAY:

Foam Rolled and Did Mobility work

***BRO WISDOM OF THE DAY AT MY COLLEGE***
BRO: "DUDE I DON'T TAKE CREATINE, IT DOESN'T WORK FOR ME I JUST SH** IT OUT"
ME: "AWH MAN I KNOW WHAT YOU MEAN IT HAPPENS TO ME TOO... HAHAH"

IT'S BEEN A GOOD DAY.. GOT A 100% ON MY ANATOMY QUIZ

Some eats recently

[jpfaherty]

Gah!! more awesome food lol!

Don't limit the food pron tho, ill just come in here after my last meal!

PS - Dem wheels!!

[mussina123]

Gah!! more awesome food lol!

Don't limit the food pron tho, ill just come in here after my last meal!

PS - Dem wheels!!

I'll keep the food coming man haha and thanks bro.. trying to bring up everything else now lol

[ebomb55]

Very impressive legs for your age (any age for that matter). Following along here for sure man.