*Journey To The Arnold Classic Amateur 2018*

[Opeth09]

I've been a member of this site for quite some time, and done a few logs.

I took a break however, but am motivated to start logging again as I start the journey to my next bodybuilding show, the Arnold Classic Amateur 2018.

I took the overall at my last show in July 2016, and have taken some time off to mentally recover as well as put on some size. I weighed 176 on the dot for my last show to compete as a middle weight, I am looking to be a light heavy in the 190's this time around.

My goal for this log is to keep myself in check, as well as maybe motivate others with their goals.

I will post progress pictures from time to time, and am gonna work on posting videos to my Youtube channel as well. Do some day in the life videos, lifting footage, etc.

Also, post some daily diet stuff, let you know how I eat and how I do things.

Overall, I want it to be fun and positive for anyone who decides to follow along.

I decided I was going to do the Arnold a few weeks ago when some people at my gym said I should as I would definitely do well, could possibly win if I show up 100%. Which is obviously the goal.

I'll start off with a few progress pics to let you guys know where I am at, and post my first Youtube video.

As I train for the arnold, another major PR and goal of mine is to hit 700 on deadlifts, so that will still be a major factor in my training throughout the next however many months to the show!

[Opeth09]

Lets start things off right with my first video.

Little chat at the beginning, but actual footage begins at 2:25

[Opeth09]

207 lbs today!

Chest/Triceps: FST 7

Incline DB Press Warmed up to: 110 x 10, 110 x 8 drop to 60 x failure

Incline HS Press 2 plates per side, did static holds on these. Will have to film and show how I do it, sick pump though and contractions[/b]

Incline Flyes 30's x 12-15 superset with hammer grip press to failure, 3 sets

Fst Cable flyes 7 sets of of 12-15 reps, cable flyes super set w/ cable presses, 30 second rest between sets


Rope Pushdowns 3 working sets, last set I did a drop

Overhead DB Extensions 3 sets of 22.5's x 12-15 superset with close grip pushups to failure

FST7 Overhead Ropes 7 sets of 12-15 with 30 second rests


Note

A great day today.

Friend from the gym is a photographer and he filmed this lift and will edit it. I am excited to see how it turns out!

[Opeth09]

6/14/2017

Shoulder/Biceps


Seated BB Press Worked up to 208 x 8, and 185 x 8 with a drop to 135 x failure

Cable Side Raises 3 sets of 12-15, 5 partials at the end of last two sets

Pec Deck Rear Delt Flyes SS W/ Face Pulls 4 sets of 12-15

Upright Rows ss W/ Front Raises Just did a couple sets of 10 reps each with a 50 lb straight bar.



FST 7 Rope Hammer Curls 7 sets of 12-15 with 30 seconds rest

Alt. DB Curls 30-35's, 10-12 reps per side, partials at the end when no longer can complete whole reps

BB Curls Loosened the form up and hit 135 x 2 sets of 10

Seated DB Curls 15'20's x 5 sets of 12-15


Notes

Very effective lift. I filmed the overhead shoulder press. I am trying to keep my compound movements the same for periods of at least 4 weeks in a row until I either can no longer progress or just get straight up bored with them and need a change.

As of now my compound movements are:
Chest: Incline BB Press
Shoulders: Seated BB Press
Back: Underhand BB Rows/Deads
Legs: Squats
Triceps: Close Grip Bench
Biceps: Don't really have one per se. But I am going to focus on heavier db curls but still getting strong contractions. Just try to go a little heavier and a couple less reps

[Opeth09]

YOLO Bench DAY W/ Some Back

[NoCarbsNoSugar]

Great start of a log.
I will follow along.
Looking good!!!

[Opeth09]

Great start of a log.
I will follow along.
Looking good!!!

I appreciate the support a lot!

I am going to try to keep it very updated with pics and video clips.

[fittofattofit]

Showing great strength and control with the OHPs Justin ... you can really see the Time under tension
Made very easy looking work of the 3pps+ paused bench reps as well

[Opeth09]

Here's the video edit from the other day... I'm really proud of it hope you guys enjoy

[NoCarbsNoSugar]

whoa, man...
the video is amazing!
you a BPI athlete?

[Opeth09]

whoa, man...
the video is amazing!
you a BPI athlete?

Thank you man, I was really proud of how it turned out!

And I am affiliated with BPI, however, not an athlete. Wish I was though lol

[fittofattofit]

Great vid .... love the production and you're looking massive!

[NoCarbsNoSugar]

you're looking massive!

ya, he really is!

[Opeth09]

Great vid .... love the production and you're looking massive!

thahnk you fit! and no carbs!



Hit 495 for a 4 x 4 again Saturday, took today (Sunday) off. I am going to hit fst7 chest again tomorrow, but start off with flat bench. Gonna play it by ear, but look to take one heavy set for a PR. Somewhere in the 3-5 rep range we shall see.

[Opeth09]

[Opeth09]

Great chest day today!

Hit 315 for an easy triple on bench, as well as 335! Decided to stop there, playing it safe.

Then did a lot of bodybuilding chest work,

incline db flyes super setted w/ hammer grip flyes

hammer strength static hold presses

As well as some biceps.

Biceps are my worst bodypart so I am really focusing on them this training cycle. Always have, but definitely focusing even more now than ever

[Opeth09]

Good hamstring day today.


Hit 5 sets of lying leg curls, 12-15 rep range.

Then I did some stiff legged deads, worked up to 365 x 6.

Hit a couple glute ham raises to failure and then a few sets of seated leg curls an some calves.

Simple but pretty exhausting day

[fittofattofit]

Made easy work on the 495 x 4 deads. Strong benching as well. I think holding back on the bench weight is smart .... 315 for a rep weight is great and pushing it is only going to risk a pec tear. Smashed the hams today

[Opeth09]

Made easy work on the 495 x 4 deads. Strong benching as well. I think holding back on the bench weight is smart .... 315 for a rep weight is great and pushing it is only going to risk a pec tear. Smashed the hams today

Definitely fit! I agree very much. My biggest concern is pushing bench too quickly and hurting myself.

I am going to stick with benching every other week, and going too heavy, and getting some good volume work in. I know I can hit 375 for a 1MR, and 335 for a relatively easy triple so I know where I'm at.

Good week of lifting so far.... hams are still crushed btw LOL

Arms day today. Most important day for me aside from quads IMO so I'm excited to get on that.

Not that too many on here are following me at the moment,

But I am doing online training now. I personal train in person, and have a few online clients. Its something I love doing and would love to get more people on board.

Life is good fellas

[Opeth09]

Excellent arm day today!!

Won't post the whole workout as I am kinda beat and just wanna chill, but got this sick pic from the day:

[Opeth09]

UPDATE

Hit some deads and quads Saturday.

Was a little disappointed in how they turned out. Worked up to 600 for an easy rep, and got the 2nd stuck halfway up. I expected an easy two, possibly 3.

I realized after that I'm kind of burn out. I've definitely been killing it for a solid 2 months now, and I think its finally catching up to me

So I'm gonna take the rest of the week relatively easy. Not gonna take anything to failure or push too hard. Just keep everything moving and my mind muscle connection strong. Not gonna lift too hard or heavy, or even that long. Get a good pump and a nice little workout high then head on out.

Hit 275 for 10 easy on bench yesterday which was nice. Easily had 13+ in me. THen hit the rest of my chest/tricep routine pretty chill. Got a great pump regardless, but didn't destroy myself.

After this week of going easier on the weights I think I will be feeling a lot better to set more Pr's come soon

[fittofattofit]

But I am doing online training now. I personal train in person, and have a few online clients. Its something I love doing and would love to get more people on board.

Life is good fellas

that's great that you're doing the PT. Are you still doing the early childhood teaching?

Excellent arm day today!!

Won't post the whole workout as I am kinda beat and just wanna chill, but got this sick pic from the day:

Massive traps and barndoor back Justin! Not surprising you can pull 600 in training

[Opeth09]

that's great that you're doing the PT. Are you still doing the early childhood teaching?


Massive traps and barndoor back Justin! Not surprising you can pull 600 in training

I am still doing the special ed thing! New job soon I'm hoping, same field, just a better gig, more money, etc. All good things.

[Opeth09]

Haven't lifted since Friday, took the weekend off.. feeling good. Pose today cold obviously, just in the sun BBQing!

Tomorrow I change things up with a quick 5 week meet prep for a powerlifting meet here in the area. Should be a BLAST. Just wanna train a little for it. Just a push pull meet

[fittofattofit]

I am still doing the special ed thing! New job soon I'm hoping, same field, just a better gig, more money, etc. All good things.

Good luck with that ... always nice to be making progress with the career as well as in the gym
Killer pic enjoying the sun ... lat thickness and delts stand out. Must be close to 18" guns as well

[Opeth09]

Good luck with that ... always nice to be making progress with the career as well as in the gym
Killer pic enjoying the sun ... lat thickness and delts stand out. Must be close to 18" guns as well

THank you. Not sure on the size. Haven't measured them in probably a year haha

[Opeth09]

Bench from the other day.. 320 x 2 x 2, 320 x 5 PR!