Mormonpickett's Pre-Contest Journal

[mormonpickett]

About me:

-MET-Rx Rep
Fire/Paramedic School
23yr Old
NSCA Certified Trainer
Prepping for my 5th show
5'8"
200lb


Whatsup everyone. I'll be tracking my workouts, calories, bodyfat % caliper readings, cardio regime, ect throughout the next 9 weeks before the show, then I'll keep logging for another month or so after the comp to see how my body composition changes.

I'm mid-way through my cut for the show. I started at 227lb. I plan on cutting to (hopefully) the 176lb middleweight class. I'm not sure if I'll make it though-not gonna concern myself as much with the weight class as I did for my last show. Last show I barely made it to 176. So if I make it this time, I'll be much leaner. (that was 2 years ago)

I'll periodically post pics as well.

Current Supplements:

MET-Rx Ultramyosyn Whey
MET-Rx Arsenal Training Packs
MET-Rx Fish Oil
MET-Rx Joint Guard
MET-Rx Nuclear X
MET-Rx BCAA5000
ECA Stack


Here's a pic of my progress so far. 227lb-200lb.



Current Diet/Cardio Regime:

-2900 cals, 3 days a week, then 3500 cals. Repeat(IIFYM)
-5 days cardio, HR@152, 30min
-Lift 6x/week

If anyone has questions, go ahead! Willing to answer/help any questions you may have. Thanks for following

[mormonpickett]

International Chest Day Monday

Machine Flys
110x15x2 (warmup)
150x20
190x12
210x8

Incline BB Bench
135x15
205x12
225x8
225x8, 135x8(drop set)

Incline DB Bench
65x12
80x10
90x8

Cable Flys
12
10
8

35min cardio with heart rate at 155

Calories got cut this week to 2600. Cardio got upped to 35min with HR@155. Should be another 2-3lb this week

[mormonpickett]

Back/Traps

Pull Ups
15
10
10

Lat Pull Downs
140x15
160x12
180x10
180x10

Seated Cable Rows
140x15
180x12
200x10
220x10

BB Rows
135x15
185x15
225x10
225x10
225x10

BB Shrugs
225x15
315x10
315x10
315x10

DB Shrugs
70x15
70x12
70x12

Great workout today. Gotta go back later to do my cardio

[mormonpickett]

Legs

Leg Extensions
150x20
150x15
210x15
Rack x 10
Rack x 10

Squats(close feet, never locking out at top)
135x15
225x15
275x12
315x8
225x10

Leg Press
5pps x 15
7pps x 15
8pps x 10
5pps x 15

Legs were on fire today. Awesome quad pump. Was stumbling around the gym. The close stance squats without locking at the top dominate me, especially after pre-exhausting them with the leg extensions.

Today was my mid-week weigh. I weigh 198, so I'm down 1lb since saturday. I'll probably be down a total of 2-3lb this week. Seeing more cuts in my legs and abs, and arms are gettin veiny.

Gotta go back later to do calves and cardio

[mormonpickett]

Shoulders

BB Press
95x15
95x15
135x15
185x10
205x6
135x15

DB Side Raises
30x15
35x12
35x12
30x15

BB Front Raises
45x15
55x12
65x10, 45x10(Drop Set)

Rear Delt Flys(on an incline bench)
15x15
15x15
25x10
25x8, 15x12, no weight x 10(Drop Set)

Tweaked my neck a bit. Great workout though. Huge Shoulder pump. Gotta go back again later this afternoon and do some abs then my cardio again. Getting excited for the show. About 8 weeks out now

[mormonpickett]

Arms!!!

Rope Pushdowns
15
15
10
10
8,8,8(Drop Set)

BB Curls
45x20
45x15
85x15
105x10
125x5, 85x8, 65x10, 45x10(Drop Set)

Close Grip Bench Press
135x15
135x15
185x15
205x12
225x10
135x15

DB Seated Curls
25x15
30x12
35x10

^Super Set w/
Standing DB Curls
25x10
30x10
35x8

Cable Pushdowns(with a bar)
15
10
10
8

^Super Set w/
Overhead Cable Extensions
15
10
10
8

Cable Curls
15
12
10

Crazy workout. Felt HUGE. Great pump. Even on a calorie deficit, I felt like I could just keep goin and goin.

[mormonpickett]

[mormonpickett]

Weekly Results: Lost 2lb

New routine:

45min cardio, 6x a week, Heart Rate@155
2300 cals for 3 days, followed by 1 day of 3000 cals

[mormonpickett]

Trying out cardio in the morning. Did 45min on the stair stepper with my heart rate at 155. Took me 7min to get my heart rate there, so I actually did 52min of cardio. Time to get lean!

[mormonpickett]

Progress Pic: 225lb---> 196lb

[mormonpickett]

Back/Bis

Straight Arm Pull Downs
15
15
15

Face Rope Pulls
15
15
15

Wide Grip Lat Pull Downs
140x15
160x12
180x10
200x6
140x12

Close Grip Lat Pull Downs
140x12
160x10
180x8
140x12

Seated Cable Rows
(2 different grips)
140x15
180x12
200x10
200x10

Wide Grip Pull Ups
8
5
5
5
5
3

BB Curls
45x20
45x20
65x15
95x10
95x8,65x10,45x15(Drop Set)

DB Curls
30x12
35x10
40x8
30x10, 25x10, 20x10(Drop Set)

Great workout today. Weighed in at 194lb. Gonna be a solid week. Cardio is pretty hard. But it'll be worth it.

Today is my "high day" which means I get 3000 cals instead of 2300. I'll probably just add 2 PB+J sandwiches. Love peanut butter and haven't had it in awhile.

[Dmonastra]

In for support & motivation.

Good job keep it up can't wait to see you in contest shape

[mormonpickett]

In for support & motivation.

Good job keep it up can't wait to see you in contest shape

Hey thanks. Glad to see at least one person is following along haha.

Legs-Quad Focus

Leg Extensions
150x15
150x15
190x15
250x10
Rack x 6, 250x6, 190x6, 150x8 (Drop Set)

Hack Squats
1pps x 20
2pps x 15
3pps x 15
4pps x 10
4pps x 10
3pps x 15
2pps x 20

Leg Press
5pps x 20
6pps x 20
7pps x 16
5pps x 25

Calf Raises on Leg Press
3pps x 25
4pps x 20
5pps x 15
5pps x 15
5pps x 10

Great workout. Got a huge quad pump. No knee issues. Got 45min cardio to do in the morning again, then it's shoulders

Also, yesterday was my "mid week weigh in". I was 196.8 on saturday, 194 wednesday. Solid progress. Gonna be 3-5lb loss this week. On track to make that middleweight class

[MaverickZA]

Somehow find myself checking your journal dude.... In for motivation as I'm about same height/weight, but nowhere near you're level though.....Keep it up!

[krybolt]

Putting up some big number! Awesome motivation

[mormonpickett]

Somehow find myself checking your journal dude.... In for motivation as I'm about same height/weight, but nowhere near you're level though.....Keep it up!

Thank! You'll get there. Glad to hear I'm motivational

Putting up some big number! Awesome motivation

Thanks man. Don't feel super strong haha. Glad to hear I motivate ya.

[mormonpickett]

Arms! Progress Pic!

Tricep Rope Pushdowns
50x15
50x15
150x15
180x12
Rack x 10, 150 x 10 (Drop Set)

BB Curls
50x20
50x15
80x12
90x10
100x8

BB Skull Crushers
50x20
50x15
80x15
100x10
110x8, 70x15(Drop Set)

DB Incline Curls
25x15
35x10
35x10
35x10

^Super Set w/
Standing Hammer Curls
25x12
35x10
35x8
35x8

Tricep Dips
20
15
15
15

^Super Set w/
Overhead DB Extensions(single arm)
30x12
30x10
30x10

Single Arm Preacher Curls
25x15
35x12
35x10
35x10

Felt huge pumps today. Feelin strong and lean and veiny. I get to weigh in tomorrow morning to see how this weeks progress went.

Here's a pic from when I started at 225lb to now at 194lb

[mormonpickett]

Leg Day!

Leg Curls
110x20
110x15
150x12
190x10
210x6

Romanian Deads
135x20
135x15
225x12
275x10
295x10
315x8

Lunges
135x20
155x20
185x16
135x20

Single Leg Curls
15
12
10

Calf Extensions
5 sets of 10-20

7 Weeks out from the show!!! Weighed in at 193lb today. So I lost 3.8lb this week. Solid week. Here's a progress pic. Really want to improve the definition/conditioning in my legs for this show. My Fat seems to stick there. The striations are trying hard to peek through

[krybolt]

3.8 lbs is quite a bit to lose in a week as far as contest prep right? Are you losing a lot of water weight?

[mormonpickett]

3.8 lbs is quite a bit to lose in a week as far as contest prep right? Are you losing a lot of water weight?

It is a lot. Not water at this point. I started my cut at 225lb. I always lose a lot when I get ready for a show. I want to come in extremely shredded. I have a diet coach too.

[krybolt]

It is a lot. Not water at this point. I started my cut at 225lb. I always lose a lot when I get ready for a show. I want to come in extremely shredded. I have a diet coach too.

Makes sense looking at the weight you want to come in at. Have you always bulked/cut drastically or have you also gone the lean bulk route? Best of luck and keep the progress/posts coming.

[mormonpickett]

Makes sense looking at the weight you want to come in at. Have you always bulked/cut drastically or have you also gone the lean bulk route? Best of luck and keep the progress/posts coming.

I always usually over bulk. This time was a lot more controlled than last time though. I bulked to 235 and cut to 174 last time. This time I bulked to 225 max and will probably cut to 176. So I saved myself 12lb of work. I'm a total endomorph in the off season. It would be SO hard for me to maintain 200lb. I would love to be able to do that because it would make cutting for a show much either but I also want to live a normal life and be relaxed about this. I just do this for fun, ya know?

[Dmonastra]

Crazy vascularity bro good job.

Whats your supp stack right now??

[mormonpickett]

Crazy vascularity bro good job.

Whats your supp stack right now??

Almost all MET-Rx products

Ultramyosyn Whey
Nuclear X
BCAA5000
Arsenal Training Packs
Creatine Mono
Fish Oil
Joint Guard

[mormonpickett]

Weekly Results

Lost .5" on my waist
Down 3.8lb

New Plan:

Calories = 2000 x 3 days, followed by 1 day at 3000. Repeat
Cardio=45min, 5x/week, Heart Rate @160

Coach said I'm a little behind schedule for the show if I wanna come in with some crazy definition(talking about striations here) so we picked it up a notch.

[mormonpickett]

Chest Day!

Machine Flys
130x15
130x15
190x12
210x10
230x8

Flat Bench
135x15
135x15
225x12
275x6
295x4
225x8, 185x8, 135x10(Drop Set)

Incline DB Flys
25x15
40x10
50x10
60x10
70x8

Hammer Incline
1 plate x 15
2 plates x 10
2 plates x 10
2 plates x 10

Dips
10
10
10
10

Amazing workout!!! Felt super strong and lean and vascular. Here's a pic afterwards. Feelin good!

[mormonpickett]

Think I figured out this cardio thing. Yesterday, cardio AM killed me. Took me 5 min on the stepper level 14 holding 10lb DBs to get my HR to where it needed to be. So this morning, I tried doing back, then half my cardio. Later I'll go back and do Biceps, then the other half of my cardio. Helped a TON to get my Heart Rate up to 160 by working with weights before hand. My timer doesn't start until my heart rate reaches the target number.

Back

Lat Pull Downs
120x15
160x12
180x10
200x6

^Super Set w/
Seated Cable Rows
120x15
160x12
180x10
200x8

Straight Arm Pull Downs
20
15
10

BB Rows(on a smith)
135x15
185x15
205x10
205x10
185x12

Machine Pull Downs
15
12
10
8

Ran 1.5 miles, then stair stepper 1.5 miles, all with my Heart Rate at 160bpm. Feelin good today!

[mormonpickett]

This weeks Diet Plan

Meal 1: 3 eggs
Meal 2: 2c cheerios w/ 1c almond milk
Meal 3: 1 apple w/ 1oz nuts
Meal 4: 1/2c oats w/ 1 scoop Ultramyosyn Whey
Meal 5: 1/4c rice w/ 1/2lb ground turkey
Meal 6: 1 can soup w/ 1 can tuna
Meal 7: 5oz chicken w/ onions+peppers

[mormonpickett]

Biceps/Cardio

Was on fire today

BB Curls
50x15
50x15
70x12
70x10
80x10
80x8
80x8
70x10

DB Curls
35x12
40x10
45x8
35x10, 25x10, 20x10 (Drop Set)

DB Preacher Curls
30x10
30x10
30x10
30x10

Weigh in tomorrow. Feelin solid though. And I don't feel like garbage-yet. Ha.

[mormonpickett]

AM Calves + Cardio

Seated Calf Extensions
5 sets of 10-20 w/ 10 second breaks

Seated Calf Raises
2 plates x 20
3 plates x 15
4 plates x 10
4 plates x 10
3 plates x 15
2 plates x 20

Standing Smith Calf Raises
225x15
275x10
275x10
275x10
225x10

Ran 1.5 miles @ 6.3mph and did 10min on stair stepper level 10-all with Heart Rate @160bpm

Weighed in today. Down 1/2lb since Saturday. I was hoping it would be more but I'm still happy. 192.5lb today. Not sure if I'll make the middleweight. Might land in light heavies after all. Still got 6 weeks to see what I can do.

Today is my high day. That means I get 3,000 calories instead of 2,000. It's similar to Zig-Zag dieting. I'll make the extra 1,000 calories mostly carbs.