Hey everyone, thought I would start a contest prep journal to keep myself busy this summer with a little extra free time I have right now.
My goal is to compete in a natural competition by the end of 2015 and place in the novice division.
BACKGROUND:
- Started lifting in 7th grade
- Played basketball most of my life
- Started getting serious with weight training first year of college
- Took some time off from weights and did a lot of running (back into lifting for 5 months now)
- Currently more serious than I ever have been about training and want to hit the stage in 2015
CURRENT STATS:
6'3"
218lb, maybe 14%ish BF
Macros are around 4200cal, 275p, 475c, 90f currently
Definitely got some work to do, but making consistent progress
CURRENT ROUTINE:
Mon: arms
Tues: legs
Wed: chest, back, delts
Thurs: rest
Fri: legs
Sat: chest, back delts
Sun: forearms, abs, cardio
Will be posting daily workouts and whatnot, excited to be a part of the contest prep section here. I would like to learn as much as possible and develop into a competitive bodybuilder. Thought a prep journal would be a great way to gain the experience I need to be successful on stage in the future. Any feedback is appreciated!
|
-
05-11-2014, 12:46 PM #1
mhilliard44's 1st time competing prep journal
-
05-11-2014, 01:45 PM #2
-
05-11-2014, 01:47 PM #3
-
05-12-2014, 03:44 AM #4
-
-
05-12-2014, 06:47 AM #5
-
05-12-2014, 09:33 AM #6
-
05-12-2014, 05:29 PM #7
Mon 5/12/14
BB curl - 125lb 3x8
Tri ext BP - 170lb x8, 175lb x8, 180lb x8
Von Moger curls (standing sideways preacher hammer) - 30lb 3x12
Tri pressdown - 80lb x12,12,10
Janiec curls - 15lb #7, #6
Tri kickback - 15lb 2x25
Smith shoulder press - 195lb x8,6,6
DB side row - 55lb 3x8
DB rear delt raise - 15lb 3x12
Rear delt machine - 105lb x11,11,10
Hmmm...may have to reevaluate my long term goal, definitely want to place in my weight class as well, but with zero competition experience I don't know what to expect as a realistic finishing place for myself. Really encouraging to hear this from someone with so many years of experience! I really appreciate it Chris
-
05-12-2014, 05:38 PM #8
-
-
05-12-2014, 06:09 PM #9
-
05-12-2014, 06:13 PM #10
-
05-13-2014, 07:22 AM #11
Last week was a deload week, was a little concerned to lose strength, but after getting back to it heavy this week I have not lost any strength and actually stronger in a few lifts. First time I ever did a real deload week and I am glad I did. Great mental and physical benefits.
Have changed up my routine a bit to address shoulders a little more, may be changing again to reflect my summer schedule in the coming months
Mon: arms/delts
Tues: legs
Wed:chest/back
Thurs: rest
Fri: legs/delts
Sat: chest/back
Sun: cardio/forearms/abs
Thanks demonware! I went to a local show in March to get a feel for how a competition flows and took some notes, it was definitely beneficial to watch and I filmed an entire prejudging round for reference. And I got to watch some of the "amateur" level competitors from the Arnold Classic this year, that was real cool to see.
-
05-13-2014, 07:24 AM #12
-
-
05-14-2014, 08:24 AM #13
-
05-14-2014, 09:50 AM #14
Wed 5/14/13
Flat bench - 225lb x7,7,6
BB row - 250lb x8,7,7
DB incline press - 80lb x12, 85lb x10,9
DB crossover - 20lb 3x10
Longbar row - 180lb x12, 205lb x10,10
Hammer strength incline - 45lb 2x25
Low row - 70lb 2x25
Cable fly - 30lb x10, 25lb 2x10
Hopping gyms this week as my normal university gym is undergoing renovations. Still trying to find a gym to call home until my fall semester starts again and my university gym goes back to being open 7 days a week and is hopefully done with renovations by then. I like my normal routine!
Thanks Vytis! Checked out your competition pics, look great yourself, what weight have you hit stage at in the past? It's not so fun to have to eat so much just to gain weight, grocery bill is not happy with me.
-
05-14-2014, 03:56 PM #15
-
05-15-2014, 06:03 AM #16
-
-
05-15-2014, 10:02 AM #17
Can anyone recommend a good quality posing suit? I like to plan way ahead. Been looking at Jagware's website, particularly the flex cut; however, I've also heard that taller competitors should stay away from too thin sides, which makes me question the flex cut style. But I want to be able to display glutes a fair amount
I guess I don't mind having to enjoy so much great food! My mind is blown that being the same height you can't eat more without gaining excess weight, I've been a bottomless pit since I can ever remember. You look pretty filled out at 192lb, do you have a goal weight for next time you compete?
-
05-15-2014, 10:09 AM #18
-
05-16-2014, 03:14 PM #19
Fri 5/16/14
Sumo DL - 345lb x8,8; 365lb x7,7
Single leg LP - 200lb x8, 220lb x8, 240lb x8, 260lb x8
Leg curl - 100lb x12, 120lb x10, 110lb x10
DB walking lunges - 60lb 4x8
Leg ext - 80lb 2x25
LP calves - 200lb x12, 250lb 3x12
Standing calves - 240lb x12, 310lb 3x12
DB front raise - 30lb 3x8
DB side row - 45lb x12,12,10
Seated DB rear delt - 20lb 3x12
Face pulls - 50lb 3x12
Found a new gym to call home for the next four months today. Very old school, I like it, has some good equipment my university gym doesn't have.
Thanks phillysteak, will look into these! Everyone fudges their height a little at some point, for sports I used to say I was 6'4" I guess it seemed more intimidating haha
-
05-17-2014, 11:36 AM #20
-
-
05-19-2014, 07:49 AM #21
Mon 5/19/14
BB curl - 130lb x8,7,6
Tri ext BP - 185lb x8,8,8,6
Von Moger curls - 35lb x12,10; 30lb x10
Tri pressdown - 60lb 3x12
Janiec curls - 15lb #8, #7
Tri kickbacks - 20lb x25, 15lb x25
Smith shoulder press - 185lb x12; 195lb x8,8
DB side row - 60lb x8,7,7
Seated DB rear delt - 25lb x12,10; 20lb x12
Face pulls - 100lb x12; 110lb x12,10
Yesterday, did light forearms and 20 min cardio with some ab work. Feeling good
-
05-20-2014, 07:55 AM #22
Tues 5/20/14
Squat - 255lb x8, 260lb x7,7
SLDL - 225lb x8,7,7,7
Hack squat - 90lb x12,12; 110lb x12
DB walking lunges - 60lb 3x8
Leg ext - 90lb x25,22
LP calves - 290lb x8; 340lb 3x10
Standing calf mach - 250lb x15; 200lb x15; 150lb x15; 100lb x12; 50lb x15
DB shrugs - 90lb 3x12
First time ever using the hack squat machine today. My new gym has a lot of great equipment that I didn't have access to in the past
-
05-21-2014, 08:15 AM #23
-
05-23-2014, 03:50 PM #24
Fri 5/23/14
Sumo DL - 315lb x8; 405lb 3x6
Single leg LP - 260lb 4x8
Leg curl - 110lb x12,10; 60lb x15
DB walking lunges - 60lb 4x8
Leg ext - 90lb 2x25
LP calves - 350lb 4x10
Standing calves - 70lb x20 (20s rest) x30 (30s); 50lb x40 (40s) x fail
DB front raise - 25lb 3x12
DB side row - 45lb 3x12
Seated DB rear delt - 25lb 3x12
Face pulls - 110lb 3x12
Situps - 50lb x22015 NANBF Pittsburgh Overall Champion
-
-
05-24-2014, 08:29 AM #25
Sat 5/24/14
Smith incline bench - 185lb x8, 205lb x8; 215lb x8; 225lb x5
DB row - 100lb x8,7,7
DB inline fly - 40lb x12,10,10
DB decline press - 80lb x12,11,11
Lat pulldown - 170lb x12,12,11
Unilateral hammer strength chest - 55lb x15; 65lb x15; 70lb x14
Kneeling rope row - 100lb x12; 110lb x11,10
Pushups
Working on having more strict form for chest and back exercises (ex. touching chest with bar for chest, pausing on rows), feels good. Continuing to make consistent progress.2015 NANBF Pittsburgh Overall Champion
-
05-26-2014, 01:41 PM #26
Mon 5/26/14
BB curl - 135lb x7,6,6
Tri ext bench - 195lb x6,6,6
Von Moger curls - 35lb x12,11; 30lb x12
Tri pressdown - 70lb x12,12,10
Janiec curls - 15lb #8,#7
Tri dips - BW x 22,20
Smith shoulder press - 205lb x8,7,7
DB side row - 60lb x8,8,7
Seated DB rear delt - 25lb x12,12,11
Face pulls - 120lb x12,11,10; 50lb
Weighing in at 221lb now, this is now the most I have ever weighed and I still have visible abs. Feels great. Gave in to my sweet tooth and enjoyed a bowl of ice cream on this Memorial Day (topped with whey and almonds of course). Looking to get up to 225lb or so within the next 4-5 months. Then have a nice long cut after that to compete. Really trying to make some progress with chest and delts right now.
On a related note, I have revised my previous goal of placing in the top 3 in the novice class to my current goal of at least winning the novice class.Last edited by mhilliard44; 05-26-2014 at 01:47 PM.
2015 NANBF Pittsburgh Overall Champion
-
05-27-2014, 05:02 PM #27
-
05-28-2014, 12:51 PM #28
Wed 5/28/14
Flat bench - 185lb x12; 205lb x8; 215lb x7,6
Neutral grip lat pulldown - 180lb, 190lb, 200lb x8
DB incline bench - 80lb x11,10,9
T-bar row - 170lb x12,12,10
DB crossover - 20lb 3x12
Flat fly DB - 50lb x10; 45lb 2x12
Kneeling rope row - 110lb 3x12
Seated row machine - 70lb 2x25
Unilateral hammer seated chest press - 45lb x20,152015 NANBF Pittsburgh Overall Champion
-
-
05-30-2014, 07:08 PM #29
Fri 5/30/14
Sumo DL - 315lb; 405lb x8,7,7
Single leg LP - 270lb x8; 230x12,12
Leg curl - 110lb x12,10,8
DB walking lunges - 40lb 3x10
Leg ext - 90lb 2x25
LP calves - 350lb x12,12,10,10
Standing calves - 150lb 3x20
DB front raise - 30lb 3x10
DB side row - 50lb 2x10
Seated DB rear delt - 30lb x10; 25lb x12,9
Face pulls - 120lb 3x12
Seated shoulder press DB - 40lb burn sets2015 NANBF Pittsburgh Overall Champion
-
05-31-2014, 06:44 PM #30
Sat 5/31/14
Smith incline bench - 215lb x8,8; 225lb x7,7
DB row - 100lb 3x8
DB flat press - 90lb x12,10,8
DB incline fly - 40lb 3x12
Lat pulldown close grip - 160lb x12,11,11
Unilateral hammer chest - 55lb x15; 65lb x15; 70lb x15
Kneeling rope row - 120lb x12,10,10
Situps - 50lb x2
Feeling great, going strong, making consistent gains in strength and bodyweight.2015 NANBF Pittsburgh Overall Champion
Bookmarks