Blacksmith's Contest Prep Log

[Original Poster]

Blacksmith is one of the old Bro's from way back. He has competed before and done rather well if I remember correctly. (remember I am getting old. LOL)
I am sure we'll help each other along this cut.

We have decided to do a combined journal foor our contest prep.
I am targeting the Midwestern Iron Man in Chicago on Decmber 8th and I am just under 16 weeks out and have already started cutting.

My last cut I got down to 9.1% BF and my nutritionist Chris Perticari from Troponin Nutrition advised me to try and stay 12%ish for the start of this contest prep cut. We plan on applying some of the things we learned my last cut and I am excited to see how freaking lean this SUPER ENDO can get. LOL

Anyway I was 12.6% BF at the start of this cut. Right now I am carrying a bunch of water from my vacation and what I like to call the Carb UP Before the Madness.....but I expect to drop it all pretty quick. I am down 5 lbs in 2 days and I expect it all to go in 2-3 weeks. I'd like to stay over 200 lbs with 205 being even better IMO, but we'll just have to see where I end up.



Saturday August 18th - an abreviated WO as it's 1st day back after almost 12 days

incline db press 3 sets (8, 8, 8)
ez bar skulls 3 sets (8, 8, 8)
hammer strength decline presses 3 sets (8, 8, 6)
db pullovers 3 sets (8, 8, 6)
cable tri pulls 4 sets (10, 10, 10, 8)
dips (BW only) 5 sets (15, 14, 12, 10, 10)
kneeling rope crunches 5 sets (50, 25, 20, 30, 20)
hanging knee raises 2 sets (12, 10)

cardio:15 mins stepmill + 15 mins treadmill

Sunday August 19th
for the hell of it I did biceps and cardio

incline db curls 2 sets (8, 8)
reverse grip bb curls 4 sets (10, 10, 8, 8)
spider curls 2 sets (8, 8)
head bangers (high cable curls) 4 sets (10, 8, 8, 8)

cardio:15 mins stepmill + 15 mins treadmill

Monday August 20th WO
ok this morning was 15 mins stepmill + 15mins treadmill

Had to work overtime as expected....things are insane for me at work this week.

after work was Hammies and shoulders

SLDL's 4 sets (12, 10, 10, 8)
Sumo Leg presses 4 sets (15, 15, 15, 15)
seated leg curls 3 sets (10, 10, 8)

db arnold presses 2 sets (8, 8)
standing side delt raises 3 sets (8, 8, 6) supersetted with seated rear delt raises 3 sets (6, 6, 6)
front delt raises with static hold 3 sets (12, 12, 10)
incline front delt bb raises

I tried to do as much stepmill as I could but 10 mins in I cramped up something fierce. Needless to say I only got 10 mins of the 30 mins I planned to in the pm

[dbx]

Good luck with your new set of goals and new plan, Pete!

[Original Poster]

Today's am cardio:15 mins stepmill + 15 mins treadmill

After work was another dysfunction WO as I am mixing things up these first few weeks bodypart wise.

I did Quads and Calves

Hack squats 5 sets (12, 10, 10, 8, 5)
Leg Pregg 6 sets (10, 8, 8, 8, 6, 5)
seated leg extensions as a finisher 3 sets (15, 12, 12)

Hack squat calve raises

450x30
630x15
720x10
810x8
1005x8
1140x7 I think either a new PB or tied PB
then stripsets of
540x15
450x10
360x15

Fried !

Normally on a leg day I do quads and hammies and don't do calves but today I did calves and quads only.

After lifting was more light cardio:30 mins treadmill at varying inclines

So far so good !

[mom24boys]

*waves*

[AgeRage]

Age Was Here :d

[Blacksmith]

Got home this evening and was thinking about having a beer.
Then I saw your inputs and I went and got on the rower for twenty minutes.
Thanks Bro, you're already pushing me.

I started my cut yesterday so here's my input
Monday August 20th

Chest & Triceps

Chest
Flat Bench 3 sets (10, 7, 5)
Incline dumbell press 3 sets (10, 6, 6)
Dips 3 sets (12, 10, 10)

Triceps
Push Downs 3 sets (15,13,10)
Standing French Press 3 sets (8 , 8 , 8)
Tricep Push-ups (8, 8, 8)
Reverse Grip Bench Press- (10, 8, 6)

15min treadmill intervals
I'm going to have to increase sets and reps and drop the weight somewhat.
Ok that's it for now its late. I'll add tuesdays WO tomorrow.

[joed]

Look forward to following both of your journeys.

[ArchAngel'73]

Awesome WO's guys!!
As a future 1st time competitor, I'm in and lookin' for knowledge.

[Hibiscus09]

Morning, guys!

Best wishes to you in your contest prep, Petey. I'm sure you'll do fantastic and be 100% dedicated to both nutrition and diet.

Blacksmith, I'm only one week into making some of this body fat go away and I would so loved to have had a beer last night also. When is your contest?

[Blacksmith]

Morning, guys!

Best wishes to you in your contest prep, Petey. I'm sure you'll do fantastic and be 100% dedicated to both nutrition and diet.

Blacksmith, I'm only one week into making some of this body fat go away and I would so loved to have had a beer last night also. When is your contest?

Judging from your posted photos, you know how to get into great shape.
I don't think a beer is going to hurt you.

I don't have a set show lined up. Usually I get down close to contest shape
and look for something interesting that's 3-4 weeks out.
This takes the pressure off having to make a certain date.
It's worked out before.
I'll probably sign up for the over 40 amateur of the week as well.

[Blacksmith]

Here's yesterday's WO.

Tuesday August 21 Around lunch time.

Back and Biceps

Back
Pull-ups to Chest 3 sets (10, 8, 8)
Deadlift 3 sets (10, 8, 6) This beat the crap out of me!!
Bent O Rows 3 sets (10, 10 , 8)
T-bar Barbell Rows 2 sets (10, 6 ) Could not do a third set with 5 45's
Machine Low Row 1 set (13) nothing left in the tank

Biceps
Preacher Machine Curls 3 sets (10, 6, 6)
Incline Dumbell Curls 3 sets (7, 7, 5)
Standing Cable Finishing Curls 3 sets (8 , 8, 8)

10:30 PM 20 min on the rower.

Again I'm going to have to modify the workout increasing set and reps and dropping weight.

Well its lunch time Wednesday and I'm going to work Shoulders.
-Later.

[Flynn]

We have decided to do a combined journal foor our contest prep. I am targeting the Midwestern Iron Man in Chicago on December 8th...

Since I'm not too far away, I'll try to be there to cheer you guys on .

[Bob45]

Good luck to you guys!

[Hibiscus09]

Since I'm not too far away, I'll try to be there to cheer you guys on .

Can I come with you?

[Flynn]

Can I come with you?

Of course gorgeous! Just let me know the time and place .

[Blacksmith]

Here's today's WO.

Wednesday August 22. Around lunch time.

Shoulders and Traps

Shoulders
Barbell Shrugs 4 sets (15, 12, 11, 11)
Arnold Presses 4 sets (11, 9, 6, 6)
Behind the Neck Smith machine press 4 sets (8, 7, 5, 7)
Cybex Incline Iso Shoulder Press 4 sets (12, 7, 7, 10)
21's 3 sets (7, 7, 7)
15min Treadmill Interval

While I was doing my behind the neck presses
a guy walked in looking like #21 in the picture.
http://www.bodybuilding.com/fun/big/...mtm_pics14.jpg

He was benching 365 lbs (at least 15 times 2/sec) like I warm up with 135 lbs.
That was F-in depressing but I just kept going.
I think he was cutting on a primo-winny etc etc cycle. IMO.
Nobody in the gym was close to his size and this is Gold's Orlando.

Oh well rower tonight and squats tomorrow.

Hey C dog, check out oldsuperman's thread:
http://forum.bodybuilding.com/showthread.php?t=4264403
His trainer had him do 200 rep leg presses @ 600 lbs.
Holy Crap!!!!
No wonder he fell on his face!

Also weighed in at 245lbs today. Down 5lbs. Mostly loss of water I suspect, but I'll take it.

-Later

[Original Poster]

*waves*

Hey you !

Age Was Here

The thread would not be complete without a visit from the Age.

Look forward to following both of your journeys.

Remember to kick me in the ass form time to time.

Awesome WO's guys!!
As a future 1st time competitor, I'm in and lookin' for knowledge.

We all learn together.......the beauty of these forums IMO.

Morning, guys!

Best wishes to you in your contest prep, Petey. I'm sure you'll do fantastic and be 100% dedicated to both nutrition and diet.

I wish I had your sureness. LOL
Thanks Hib !

Since I'm not too far away, I'll try to be there to cheer you guys on .

Hell yeah......I want to go to your show to. Remember to remind me as it approaches...ok ?

Good luck to you guys!

Thanks Bob !

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This morning my leggies were sore from hitting Hammies and quads and calves on consecutive days......so..cardio was......
30 mins treadmill at varying inclines

.
.
.
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After work was more cardio.......
15 mins stepmill + 15 mins treadmill

Blacksmith my brother fantastic job on your cardio and WO's.
I am glad you chose the rower over the beer.........it willl take you closer to your goals and you know it.

Tomorrow is back and abs !
And of course double cardio sessions.

Side note: Work is totally insane and personal life is driving me even more insane. About the only thing I have that keeps me from losing it is my training right now. With all on my plate it's going to be quite a challenge to continue this contest prep for the duration.....but while everything else in my life falls apart.........I want more then ever to achieve this goal.

[Blacksmith]

I want more then ever to achieve this goal.

You will !
I'll help you get there bro.
That's what real friends are for.
Stick with the Blacksmith.

[ArchAngel'73]

I don't have a set show lined up. Usually I get down close to contest shape
and look for something interesting that's 3-4 weeks out.
This takes the pressure off having to make a certain date.
It's worked out before.
I'll probably sign up for the over 40 amateur of the week as well.

I'd like to do that approach too, but shows in Canada are few and far between.


Both you guys are going hard core!
We gonna see any sets of 200 for 600lbs on the leg press from you two?
What kind of posing music are you guys looking at using?

[Tifflex]

I am looking forward to following the two of you...this is going to be fun. Good luck!

[Blacksmith]

I'd like to do that approach too, but shows in Canada are few and far between.


Both you guys are going hard core!
We gonna see any sets of 200 for 600lbs on the leg press from you two?
What kind of posing music are you guys looking at using?

Yeah, I can't take the cold either.
That's why I moved to Florida. There's always some competition going on.
Last August I was eating lunch with the family watching the last week of
competition for hawaiian tropic girls at a local eatery.
They had a men's best body there as well.
I entered it without any prep and took a 2nd place getting a $100 gift certificate for our meal.

That was the biggest bodybuilding payoff I've ever gotten.
Usually you pay to enter.
Now I look for these things.
Cause I like to eat.

I'm doing legs today. (Actually thighs and glutes)
However this week is squats/fronts squats/hacksquats probably sissy's as well.
Maybe next week I'll try the leg press. But 200 @ 600lbs. That's not human.

I haven't yet thought about posing I'm having trouble standing.

[Blacksmith]

I am looking forward to following the two of you...this is going to be fun. Good luck!

Thanks thinton!
We will make it interesting and hopefully fun.

[Blacksmith]

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so..cardio was......
30 mins treadmill at varying inclines

.
.
.
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After work was more cardio.......
15 mins stepmill + 15 mins treadmill

Tomorrow is back and abs !
And of course double cardio sessions.

Bro you really have some kick ass cardio sessions,
on top of those workouts!
I am no-where near this aerobically right now.
I am impressed and inspired to do more.
Something to shoot for.

[Blacksmith]

Oh well rower tonight and squats tomorrow.

Opted out of the rowing. My back needed the rest for squats today.
I will of course make it up this week.

[Blacksmith]

I went to the Gym at lunch today.
I was still feeling a little sore and stiff from the back and shoulder workouts.
I was wondering what effect 3 straight volume workouts would have on leg day.
I didn't have to wait long. After two quick warm up sets I hoisted 315 lbs onto the squat bar.
As I pulled away from the rack it already felt heavy.
Usually this would be a 15 rep set....today 11 and barely.

This is one of those days where you have to dig a little deeper.
One of those days where you wish you had a PH cutting cycle going or even something better.
All I had was water. After the 4 sets of squats and then 2 sets of front squats I was soaked.
I still had hacks to get to.
I went and got a bottle of gator-aid at the front desk. That's all they had.

I mixed it into my water bottle and got through the hacks.
Even got two guys to spot me on the 455 lb set.

After that 3 sub par sissy squat sets and I was done.

Tomorrow I'll finish all the other muscles I've missed.
Hams/Calves/forearms.
I don't start abs until a third of the way into a cutting cycle.
They get worked enough by workouts like today.

I think I might move legs to the beginning of the weak if things don't improve.

Hopefully I can hit the rower this evening but I'm making no promises.

Here's today's WO

Thursday August 23 Lunch time

Legs (Thighs and Glutes)
Back Squats 4 sets (11, 7, 9, 7)
Front Squats (7, 6)
Hack Squats 4 sets (10, 10, 8, 8)
Sissy Squats 3 sets (10, 9, 6)

It doesn't look like all that much when you look at it on paper but no back or hack squats were under 315 lbs.

[AgeRage]

The thread would not be complete without a visit from the Age.

straight up bro, and I'm here to stay

Side note: Work is totally insane and personal life is driving me even more insane. About the only thing I have that keeps me from losing it is my training right now. With all on my plate it's going to be quite a challenge to continue this contest prep for the duration.....but while everything else in my life falls apart.........I want more then ever to achieve this goal.

hang in there!! Prayers for ya!

Yeah, I can't take the cold either.
That's why I moved to Florida. There's always some competition going on.
Last August I was eating lunch with the family watching the last week of
competition for hawaiian tropic girls at a local eatery.
They had a men's best body there as well.
I entered it without any prep and took a 2nd place getting a $100 gift certificate for our meal.

That was the biggest bodybuilding payoff I've ever gotten.
Usually you pay to enter.
Now I look for these things.
Cause I like to eat.

that is FREEKIN awesome!
I hate the cold too, I graduate in December *job search heads more south*

[Blacksmith]

that is FREEKIN awesome!
I hate the cold too, I graduate in December *job search heads more south*

Yeah, don't do what I did.
I graduated and took a job in Boston.
3 years of freezing my ass off and about two weeks of summer.

I got in my pool last night. ..water temp was 93 degrees.
The gulf water temps are around 85-88.

Even in February when Chi_town is freezing his balls off
and covered in 8 feet of snow,
it's still 75 degrees here.

Hmmm... boating today or drinks pool side. Now that's livin!!

[Blacksmith]

.
I am glad you chose the rower over the beer

Hardest thing I've done all day. .

Hey bro just heard on the radio you had some bad weather up there today.
A lot of people injured and roofs blowing off buildings.

Hope everything is ok ?

[Hibiscus09]

I agree! I love warm weather and the beach!!

Adrienne -- move to South Carolina and we can hang out! I'll take you to Kiawah!!

Nice job on the workout, Blacksmith! Sorry you were feeling worn out on leg day. It stinks when weights that normally don't feel that heavy suddenly seem double. At least you were tired from other workouts. I'm having the same feeling at the gym but it's because I've been slack for a year or so!

It probably would help if you moved legs to the beginning of the week and since you squat so heavy, put a few days between legs and back -- especially if you deadlift on back day.

[Original Poster]

You will !
I'll help you get there bro.
That's what real friends are for.
Stick with the Blacksmith.

LMAO......Thank Buddy !

I'd like to do that approach too, but shows in Canada are few and far between.


Both you guys are going hard core!
We gonna see any sets of 200 for 600lbs on the leg press from you two?
What kind of posing music are you guys looking at using?

Sorry but no 600lbs for 200 reps here. I am human not super human.
I have not started looking for music or putting a routine together but I need to really soon.

Any suggestions from the peanut gallery are welcome !

I am looking forward to following the two of you...this is going to be fun. Good luck!

Thanks Sweetie !

straight up bro, and I'm here to stay


hang in there!! Prayers for ya!

Age thank you sweetie. I know you'll me kickin my butt to get me up on that stage. Thanks for the prayers, I am in need of a few.

Even in February when Chi_town is freezing his balls off
and covered in 8 feet of snow,
it's still 75 degrees here.

Dude I hate you ! LOL This is why I spend as much time on vacation as I can in the winter months in years past. Hawaii, Vegas a zillion times, florida......carribean cruise.....ect.

I HATE THE COLD AND WILL NOT RETIRE IN IT THAT's FOR SURE !

Hardest thing I've done all day. .

Hey bro just heard on the radio you had some bad weather up there today.
A lot of people injured and roofs blowing off buildings.

Hope everything is ok ?

Put Down the Beer and back away from the table. LOL

I was on the phone with Greenfeather (Rob) and driving home when that storm hit. I was still in the city making my way to the Highway and freaking trees were literally falling down in front of me. My Z got dinged by quite a few branches and I even dragged a huge branch unde the car for 1/8of a mile before backing up and getting it out. There were micro bursts with unblievable winds that did some serious damage in the area.
I got to the gym a bit later then normal but I was fine.
Thanks for the concern !


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This morning's cardio: 10 mins stepmill + 20 mins treadmill

After work I was going to try and do back and abs but opted to to hit bis a second time this week due to being very queazy in the tummy.

WG Latt Pulls 4 sets (10, 8, 6, 5) whole stack the last set 300 lbs
Bent over Db rows 3 sets (6, 6, 6)
One leg hypers (BW only) 1 set (12)
Two leg weighted hypers 2 sets (8, 8)

reverse grip bb curls 4 sets (10, 10, 8, 8)
incline db curls 2 sets (8, 8)
Spider curls 2 sets (10, 10)
Headbangers (high cable curls) 4 sets (10, 8, 8, 8, 12)

Afternoon cardio;30 mins treadmill at varying inclines

Not sure what I am training tomorrow........I'll come up with something...maybe chest and abs or chest tris and abs.

TGIF (tomorrow anyway)