ANDRO'S 12 Week Ascent to the Gateway Naturals

**will-work4ANDRO** · 07-21-2007, 05:23 PM

I'm new to this journal thing, but i'm going to give it a shot. i'm 12 weeks out today from my second contest. as you can see from the pics i really need to work on this base tan, lol. my current training split is one of pretty high volume and very high frequency. i'm at the gym a lot. i'm a firm believer in hitting it hard and often (no pun intended). The show i'm preparing for is the NANBF Gateway Naturals www.musclestl.com i plan on entering the novice tall and collegiate classes. I weighed 206 2 days ago. I plan on coming in around 190.

Sunday Night-Heavy Legs
Monday Morning-Foreams/Abs
Monday Night-Heavy Upper Body
Tuesday Morning-HIIT Cardio (15 minutes)
Tuesday Afternoon-Low Intensity Cardio (30 minutes)
Wednesday Morning-Legs(Hypertrophy)/Abs
Wednesday Afternoon-Low Intensity Cardio (30 minutes)
Wednesday Night-Back/Biceps (Hypertrophy)
Thursday Morning-HIIT Cardio (15 minutes)
Thursday Night-Shoulders
Friday Morning-Forearms/Abs
Friday Afternoon-Low Intensity Cardio (30 minutes)
Friday Night-Chest/Triceps (Hypertrophy)
Saturday Morning-HIIT Cardio (15 minutes)
Saturday Afternoon-Low Intensity Cardio (30 Minutes)

**will-work4ANDRO** · 07-21-2007, 05:29 PM

as far as my diet right now

Protein-268.5 g per day
Carbs-61g per day
Fat-74.5 g per day

every 5th day i refeed with an additional ~150g of carbs added to the mix. those days are good days. I've been dieting seriously for about 3 weeks now, but i started cleaning things up about 8 weeks ago. i was about 217 then, so i've lost about 11 pounds. Below are some progress pics. I by no means look like a complete badass, but i've seen some pretty good gains every year.

2005

2006

2007

**will-work4ANDRO** · 07-21-2007, 05:34 PM

I take the following supplements. I dont want to sound like a total Scivation/Primaforce homer but i pretty well am.

Scivation Xtend
Primaforce Primal EAA
Scivation Vasoxplode
Primaforce Creaform
Optimum Nutrition Whey Protein
ON Fish Tabs
ON Flaxseed
AST Multi Pro 32x

now that i have all that out of the way we can count this down till October 13. Today was a cardio day, which sucked as usual. It'll be better here soon when i start back to college because i work manual labor during the summer and well manual labor sucks on 60g of carbs. i'll update soon.

**will-work4ANDRO** · 07-22-2007, 12:35 PM

i've got heavy legs today in about an hour. i plan on hitting the hack squat, barbell squat, behind the back deads, and then finish off with some calves. right now i'm in the middle of getting a treadmill set up in my house. if all goes well i'll hit that up for about 45 minutes tonight. i'm thinking about ridding myself of HIIT cardio for the remainder of contest prep due to my low carb levels.

**will-work4ANDRO** · 07-22-2007, 05:32 PM

pretty good workout today. hack squats went well, i worked up to 545 but only got it for 1, didn't make it up on the second rep. i then went back down to 495 and 405 to finish. barbell squatting is my biggest weakness. i can only rep about 245 for 6. behind the back deadlifts went alright, worked with 315, but i hadn't done this exercise in months. calves were left on fire. i got my treadmill and everything put together and i just finished 30 minutes of low intensity cardio about a half hour ago and plan on going another 30 here shortly. this time around i'm leaving nothing to chance, i will be ripped by october.

**Ajk_Lpool** · 07-22-2007, 05:48 PM

Hey man, what's up. Seen you around the IFBB section a bit.

Lookign great in the pics. Best of luck with your goals. Just cut your hair!

**will-work4ANDRO** · 07-22-2007, 06:34 PM

Originally Posted by Ajk_Lpool

Hey man, what's up. Seen you around the IFBB section a bit.

Lookign great in the pics. Best of luck with your goals. Just cut your hair!

lol, don't worry man. come contest time i'll groom myself accordingly. until then it's going to be the wildman look.

**bluffcolts** · 07-22-2007, 06:47 PM

Looking good, Good luck to you, Subscribed!

**will-work4ANDRO** · 07-23-2007, 04:26 AM

just finished morning session of forearm and abs. i think my abs are coming along and my forearms are very vascular. i basically did 4 exercises for each bodypart. i'm eating meal number 3 right now, fixing to go to work. hopefully i get off in time to fit in another 30-60 minutes of cardio before tonights session. sub 12 weeks now, time to stay motivated and focused!!!!!!!

**will-work4ANDRO** · 07-23-2007, 03:07 PM

i worked about 9 hours today so i won't have time to get cardio in before the heavy upperbody workout tonight. looks like i'll have to follow the workout with an hour long session on the ole' MILL. i''ll let you guys know how tonight went.

**will-work4ANDRO** · 07-23-2007, 07:27 PM

had a pretty good workout tonight. got the 130's for 3 sets of 6 on db incline. 8 plates on t-bar rows and did the 100's for a few sets on db shoulder press. i got a personal best with fairly decent form on hammer curls which was the 95's for 6 and finished with db skull crushers. i finished the night with an hour of cardio. let's see if i can keep my strength up in the coming weeks.

**will-work4ANDRO** · 07-24-2007, 04:22 AM

i changed to weighing myself at home now first thing in the morning to get a more accurate measure. i weighed 201 this morning after doing 30 minutes of cardio at 2:30 A.M and another 30 minutes at 5:30 A.M. I'm not hitting the weights today so i'll probably squeeze in another 30 minutes somewhere else. I'm picking the cardio up to make sure i'm ready. Overtraining is always a possibility but all of my lifts are still pretty solid, i may have to back off in the coming weeks though to make sure I don't burn too much off. I'll keep ya updated.

**will-work4ANDRO** · 07-25-2007, 06:55 AM

worked out legs this morning. my leg workout on wednesday's is usually one big circuit consisting of movements for quads/hams/calves/abs. the rep scheme was anywhere from 15-25. i then came home ate, did a few things, and then hit the 'mill for 30 minutes. i'm off of work today so i'll probably do another 30 this afternoon before tonights back/bicep workout.

**Ajk_Lpool** · 07-25-2007, 07:02 AM

Any squatting to report form your leg workout?

**will-work4ANDRO** · 07-25-2007, 07:11 AM

i do squats on my heavy days which was sunday. i worked up to 545 on hack squats but only got it for 1 rep so i had to drop back down. for back squat i worked up to 245 for 6. that's something you'll find with me is that i'm a very weak back squatter. i can actually front squat damn near the same amount.

**will-work4ANDRO** · 07-25-2007, 07:12 AM

oh yeah one more thing to add, TODAY IS MY REFEED DAY.

**will-work4ANDRO** · 07-25-2007, 06:25 PM

just finished the evening workout. had back/biceps. here are a few of the highlights. i've posted the heaviest weight used. my whole goal is to keep my strength up, even though you always have that urge to take it easy.

Db Rows-130's for 12
Db Curls-70's for 12
Close Grip Lat Pulldowns-220 for 12
BB Curls-135 for 12(really 9 because last 3 were assisted)
Seated Row-245 for 12
Preacher Curl Machine-90 for 15

i also did a couple "pump" lifts such as taking a chest machine and using it as a modified row machine for reps of 15, which i compound setted with the seated rows. i finished the workout with 4 sets of 12 on pullups.

That's it till tomorrow morning. I plan on waking up and doing 30 minutes on the 'Mill at 2:30 A.M and then another 30 at 5:30 A.M. Tomorrow night is shoulders/traps.

**will-work4ANDRO** · 07-26-2007, 03:33 PM

my 12 bottle shipment of Primaforce Primal N20 came in today. HELL YES

**will-work4ANDRO** · 07-26-2007, 06:18 PM

just finished the shoulder/trap workout. i'll be honest, i felt like absolute **** tonight but i pushed through it. i'll post the heaviest i went as i have in the past. I also had cardio this morning at 2:30 A.M but ended up doing it at 3 because my alarm didn't go off and then again at 5:30 A.M.

BB behind the neck press-215 for 12
db front raise-40's for 15
reverse delt db raises-60's for 12
Markus Pulls 200 for 12
side cable laterals 40 for 12
front bb shrugs-495 for 12
seated db shrugs (130's for 15) compounded with reverse bb high pulls (110 for 15)

**will-work4ANDRO** · 07-27-2007, 06:56 PM

5:00 AM-Good forearm/ab workout. really had a good pump going

6:00 PM-felt decent, even though i had a long ass day at work. some highlights

db flat flyes-120's for 12
dips on bench with db-130's for 20
decline bench-225 for 12
tricep circut
cable crossovers-90 for 15
machine bench press-250 for 12
tricep/narrow pushup compound set 15/15

i had to do my hour of cardio when i got home from the gym. it was long and boring. i should have an updated bodyweight for you guys tomorrow. now it's time to eat, STAY STRONG

**will-work4ANDRO** · 07-28-2007, 04:23 AM

eating some good ole' egg whites for breakfast after finishing some cardio. i did 30 minutes at 2:30 A.M and another 30 minutes at 5:30. i'll fit in another 30 minutes sometime today. i'm starting to notice some small changes in my physique. i weighed 200 today.

**will-work4ANDRO** · 07-28-2007, 06:55 PM

11 Weeks Out

**will-work4ANDRO** · 07-28-2007, 06:57 PM

quality isn't great, but it gives you an idea

**will-work4ANDRO** · 07-29-2007, 04:00 PM

today's leg day was alright. i was still pretty tired from work but it wasn't bad. i'm not a strong squatter to begin with but had a pretty good squat for me. I had heavy legs today with calves. I still have an hour of cardio to get in tonight, but tomorrow i get to carb back up with the refeed.

Front Squat-225 for 6
BB Lunges-275 for 6 (yes i'm aware i lunge more then i squat, must be a mental block)
Glute Ham raises-5 sets of 15

Calves

**will-work4ANDRO** · 07-30-2007, 07:10 PM

just finished an hour of cardio. had forearm/abs this morning and heavy upperbody day tonight. got a personal best on deadlifts, so i'm pretty pumped about that.

deadlifts-455 for 6
flat bench-275 for 6
shoulder press-225 for 6
narrow bench-225 for 6
hammer bar curl-145 for 6

today was my refeed day, but it didn't make me feel any better. my energy level is at an all time low, but i'm still remaining strong. gotta keep pressing, T-11 weeks.

**will-work4ANDRO** · 07-31-2007, 05:33 PM

hour down of cardio, 30 more left. tomorrow morning is legs, POWER UP

**will-work4ANDRO** · 08-01-2007, 11:34 AM

legs/calves/abs went well this morning and i've finished my hour of cardio for the day. i also mailed off my entry form today so everything is in line. tonight is biceps/back. i feel pretty damn good today, mostly because i didn't have to work today. i'll update a little later.

**tee45peeolb** · 08-01-2007, 11:52 AM

do you live in stl?

**will-work4ANDRO** · 08-01-2007, 12:28 PM

i live about 120 miles south of st.louis

**will-work4ANDRO** · 08-01-2007, 06:29 PM

felt as good as i can feel tonight. had my hypertrophy back/bicep workout.

reverse grip lat pulldowns-260 for 12
ez bar preacher curls-125 for 6 and failed, got 115 for 12
bb rows-275 for 12
across body db curls-70 for 12
inclined rope pulls super setted with db curls 140 for 15/45 for 12
hyperextensions-50 pounds for 15

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