Background:
I am back after a hiatus of sorts, due to lack of sleep, job changes, location changes, vasectomy, and other crazy things that seem normal at this point.
I have been lifting for over 15 years. I have competed twice, with better results the first time. I am also almost fully recovered from an auto accident injury that occurred one week after my first show (SLAP tear, left side). In addition, we have two young kids. We recently relocated back home to northern Colorado from Colorado Springs. I gave up a great job because we did not like it there and we are closer to family here. It is tough getting things done with regard to bodybuilding with the family, as many know, but I also appreciate the time with them. I am finally getting sleep as the little one (girl) has been difficult at night. Set me back a few contests, but it is worth it.
I work in the landscape architecture field. I now spend most of the time with our kids as my wife is working. It is nice to have a break. I know things will pick back up so I am enjoying the down time.
I have set my sights on 1-2 natural shows next year.
Contest History
I am a drug free for life competitor and have competed in two ?natural? NPC shows. There is only one other show (PNBA) in CO and I have not yet done that one. I would like to do a reputable show in another organization at some point. My second show did not go well on account of VERY poor color and the shoulder injury, as well as not carbing up much.
Oct 25, 2008: NPC The Axis Labs Natural Colorado Open - Placing: 3
Oct 25, 2008: NPC The Axis Labs Natural Colorado Open - Placing: 3
Nov 03, 2007: NPC NPC Axis Labs Natural Colorado Open - Placing: 1
Nov 03, 2007: NPC NPC Axis Natural Colorado Open -
I was also the amateur bodybuilder of the week several months ago.
Contest Goals
I am going to compete as a middleweight in 2010 at either one or two shows:
NPC Mile High Natural, Denver, CO. Mid June. Open and Drug Free for Life.
NPC Axis Labs Natural. Lakewood, CO. Late October, early November. Open and Drug Free for Life.
The former show depends on how my bulk and conditioning pans out. The latter, the show I have done twice, is the one I am going balls to the wall for. I may skip the first show as they are a ways apart and just focus on the one. Not sure yet, but the thought of contest day motivates the Sh&^ out of me.
Profile
Age: 30
Sex: Male
Height: 5'9"
Weight: 190
Contest weight: ?
Bodytype: Meso to meso-ecto
Current Training Schedule:
I currently am following a 2 on, 1 off regime with higher intensity and moderate volume.
Day 1: Back, traps, deadlifts
Day 2: chest/light delts/abs
Day 3: off
Day 4: legs
Day 5: Shoulders/arms/abs
Day 6: off
Day 7: repeat day 1
Cardio Schedule/Protocol:
Don't do too much, but do HIIT 1-2 times a week when cutting. Will do some LISS once in a while, but get the calorie burn from intense workouts and other recreational activities. I also like to practice yoga.
Current supplements (exact brand/product name):
Whey concentrate/isolate
Fish oils, multi, b-complex, zinc, and vit C
Bulk Beta Alanine (supplement direct)
Bulk Cissus Q. (supplement direct)
Creatine Mono (supplement direct)
Typically an EAA/Ergogenic and WMS during workouts.
I also often try products and review them. I have done over 60 reviews and a few logs.
Current Diet and macros (as much detail as possible):
Bulk:
~3100 calories lifting days; 350/220/90
Off days: 2700 cals; 280/220/80
Cut:
Calories vary depending on activities. Will provide more detail once I get into one.
Current Daily water intake:
2-2.5 gallons
Short Term Goal:
LEAN MASS
Long Term Goal:
Deep muscle mass, compete natural and win an overall, compete nationally naturally and place top 5, stay healthy, maintain a decent BF percentage
Supplement history (as much detail as possible):
Anything that is natural, not PH, etc. (Drug free for life)
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11-09-2009, 06:27 PM #1
!!Rehabilitated, relocated, and recreated: Liftjunkie is reconstructing for 2010!!
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11-09-2009, 06:29 PM #2
Some Diet Info
I eat a very healthy diet, things like spinach, grapefruit, quinoa, black beans, lentils, etc. so when contest time comes I only change the serving sizes and dressing, etc.I actually enjoy this food, the energy, and knowing that it is healthy.
Typical Bulking lifting day Diet:
6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3?s and vit c, multi. ~50/36/10.
Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
1 cup organic coffee
Silk in coffee
During workout:
10-15 g WMS
EAAs and/or BCAA (love purple wraath)
24 oz water for mix, plus other water during lifting
Beta Alanine
Maybe some other ergogenics
15/7-10/0.
Post workout (ASAP PWO):
8 oz milk
1 egg
50 g carbs from complex, high fiber sources
1 banana
20 g whey
Vitamin C
Cocoa and/or berries
90/45/10.
Other meals every 2.5-3 hours to hit macro goals, but are balanced and very health-oriented (sweet potatoes, lentils, black beans, grapefruit, egg whites, chicken, etc). I focus on nutrient density and other helpful factors in food selection.
Pre-bed: 1/3-1/2 c cottage cheese or 1-1.5 oz low fat cheese, 2 tbs naturally more PB. 5/20/14.
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11-09-2009, 06:30 PM #3
Measurements
Current Measurements
Bodyfat, Caliper measurements, 3 test average
Thigh: ~10 mm
Chest: 7.5 mm
Ab: ~10 mm
TOTAL ~ 28 mm
Tape measurements
Thigh:
Right:24.5 in
Left: 24.5 in
Chest:
44 in
Arms
Right: 15.75 in
Left: 15.5 in
Forearms
Right:12.75 in
Left: 12.5 in
Calf
Right: 16.5 in
Left: 16 in
Waist
33 inLast edited by liftjunkie06; 11-09-2009 at 06:43 PM.
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11-09-2009, 06:32 PM #4
Plan of attack
I am coming off of a deload and plan on 8 week cycles, where I bulk for 5 or so and then cut for 2-3, then deload and do it again. Going to see how this works for awhile. I seem to respond better at the higher intensity, slightly lower frequency training, where I beat the hell out of a bodypart, recover, and then do it again as soon as possible. I have outlined the rest in the contest goals portion. Basically, get up, beat it up, eat it up, and grow it up. Then SHRED it up.
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11-09-2009, 06:33 PM #5
Workout template and yesterdays workout
Here is my workout layout and yesterday?s workout. I will post todays as well. I am coming off a deload and feeling mighty good right now.
Backs and traps today. Feeling strong and liking my increased macros. LOL. Need to cut here in about 3.5 weeks, right after thanksgiving.
Workout Rating: 8.75/10.
Deadlift, BB:^^^ Not a strong lift for me but I am working on it
365 x 8
385 x 5
385 x 3
315 x 6, sumo
Shrugs, Barbell front, smith:^^^
380 x 8
380 x 6
360 x10
DB 120s x 12
Weighted chin up:^^^
BW + 70 x 5
BW + 70 x 5 (fail)
High Iso Row, unilateral:
225 (each) x 8
230 x 7 (fail)
Low Iso Row, unilateral:
190 (each) x 10
225 x 10
Weighted Pull Ups:^^^
BW + 45 x 6
Back Accessory, cable pull-ins:^^^
75 (each) x 10
Workout length = 50 minutes
Peri-workout nutrition
6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3?s and vit c, multi. ~60/36/10.
Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
1 cup organic coffee
Silk in coffee
During workout:
10-15 g WMS
CL Purple Wraath (favorite intraworkout product)
24 oz water for mix, plus other water during lifting
Beta Alanine
15/7-10/0.
Post workout (ASAP PWO):
8 oz milk
1 egg
1 c oats
1 banana
20 g whey
Vitamin C and zinc
4 large strawberries
90/45/10.
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11-09-2009, 06:34 PM #6
Todays session
Chest and abs today, pretty good day and got a lot of sleep last night. Waiting on a new product to log, RECON, from musclepharm.
Workout Rating: 8.75/10.
Bench, BB:^^^*PR*
255 x 11 *PR*
265 x 6
Bench, DB:^^^*PR*
120s x 6, maxed out the dumbbells lol
Hammer strength Incline Press:
115 (each) x 10
135 (each) x 7
145 (each) x 5
DB 120s x 12
Weighted dips:^^^ *PR*
BW + 100 x 9 *PR*
BW + 110 x 6 *PR*
Cable Crossovers:
55 each x 10
Pec Deck:
175 x 10
190 x 8
Hanging leg raises:
+ 35 lbs x 10
+ 35 lbs x 10
Front Raises, DB:^^^*PR*
50s x 8
55s x 6 *PR*
Hammer Strength Bench, finsih set:
90 (each) x 10, wide grip
Workout length = 53 minutes
Peri-workout nutrition
6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3?s and vit c, multi. ~60/36/10.
Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
? B-vitamin
1 cup organic coffee
Silk in coffee
During workout:
10-15 g WMS
CL Purple Wraath (favorite intraworkout product, last scoop )
24 oz water for mix, plus other water during lifting
Beta Alanine
15/7-10/0.
Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
1/2 quinoa
cinnamon
1 banana
20 g whey
Vitamin C and zinc
4 large strawberries
90/45/10.Last edited by liftjunkie06; 11-09-2009 at 06:42 PM.
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11-11-2009, 02:10 PM #7
Legs
Legs today. Not a great start but got into it and was hurting at the end. Lower back was tight so RDL's were not as good this week. I miss my purple wraath.
Workout Rating: 7.75/10.
Squat, BB:^^^
405 x 9
425 x 9
425 x 6 (lower, almost parallel)
RDL, BB:^^^*PR*
375 x 5 *PR*
365 x 6
315 x 7
Seated Calf extensions:^^^*PR*
230 x 10
270 x 10
290 x 9 *PR*
290 x 9
180 x 21
Hack Squat Machine:
554 x 8
500 x 10
500 x 10
Leg Curls, unilateral:
65 x 10
80 x 10
95 x 6
Leg Extensions:
stack (290) x 10
Single: 130 x 10
Drop set for double
Bulgarian Split Squats, DB:
80s x 6
Workout length = 53 minutes
Peri-workout nutrition
6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi. ~60/36/12.
Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B complex vitamin
10 oz organic coffee
Silk in coffee
During workout:
10-15 g WMS
1/2 serving intra-aid (found it in bottom of cabinet)
24 oz water for mix, plus other water during lifting
Beta Alanine--2 g
4 g eaa
15/7-10/0.
Post workout (ASAP PWO):
8 oz milk
1 egg
1 c oats
cinnamon
1 banana
23 g whey isolate
Vitamin C and zinc
4 large strawberries
95/45/10.Last edited by liftjunkie06; 11-11-2009 at 06:54 PM.
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11-11-2009, 06:53 PM #8
MHP Probolic SR
tried this today, did a review:
http://forum.bodybuilding.com/showth...hp?t=120302401
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11-11-2009, 10:17 PM #9
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11-12-2009, 07:23 AM #10
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11-12-2009, 09:23 AM #11
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11-12-2009, 09:58 AM #12
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11-12-2009, 10:41 AM #13
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11-12-2009, 12:26 PM #14
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11-12-2009, 12:54 PM #15
Ended up having a great session. Today was the first time in a long time I've actually looked and felt like a bodybuilder. I was talknig to one guy, and mentioned I do natural shows, and he said" oh, you don't do steroids." Big compliment. Insane pumps, arms very vascualr and strength was way up on the presses.
Workout Rating: 9/10.
Smith Military Press BB:^^^*PR*
160 x 9 *PR*
180 x 6 *PR*
Military, Hammer Strength:^^^*PR*
115 (each) x 8 *PR*
135 x 3, drop 90 x 6
DB Hammer Curls:^^^*PR*
70s x 8 *PR*
70s x 6
45 x 6 single preacher with twist
Tricep psuh downs:
100 x 10; V bar
120 x 7; straight bar
95 x 7; rope
80 x 10; rope
50 x 10; supine reverse handle pull down, unilateral
BB Curl:
110 x 6
90 x 10
High Rope row:
80 x 10
87 1/2 x 8
Reverse curls:^^^
85 x 8 BB
85 x 6 BB
95 x 6 EZ
Internal/external rotation
4 sets weighted abs
Workout length = 50 minutes
Peri-workout nutrition
7:00 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 24 g protein, berries. 2 Omegas 3s and vit c, multi. ~60/36/12.
Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B complex vitamin
10 oz organic coffee
Silk in coffee
1/2 serving Isatori Morph
During workout:
15 g WMS
4 g eaa
5 g BCAA
2 g Beta alanine
2 g glutamine
15/7/0.
Post workout (ASAP PWO):
8 oz milk
1 egg
1 c oats
cinnamon
1 banana
23 g whey isolate
Vitamin C and zinc
4 large strawberries
90/45/10.
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11-12-2009, 04:49 PM #16
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11-12-2009, 06:29 PM #17
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11-12-2009, 07:13 PM #18
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11-12-2009, 07:51 PM #19
Hey man, welcome aboard.
Yes, if you spent some time with our kids, you would understand. They are great, perfect, but the little one hasn't slept well for basically, ever. Our son is very active, and our daugther is very active as well. It is A LOT of work. But all worth it. Plus, I knew that my wife was not going near me if there was a chance for more offspring, so....
Nice to see the regulars of the supp section coming out and getting into contest mode. I'll get over to yours as well.
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11-12-2009, 08:37 PM #20
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11-13-2009, 05:59 AM #21
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11-13-2009, 06:00 AM #22
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11-13-2009, 08:45 AM #23
Thanks Evan, how's the back? Thanks for popping in. Have you competed recently?
I work out at Fitness 19 in Loveand. was at Golds' but the daycare was a mess and the membership saleswoman told her certain things that ended up not happening, so we left. If you know anyone who wants a membership, let me know. Send me a PM or whatver. Good rate. Anyway, smaller gym but now used to it and it's great. I kinda need a slightly bigger gym DB's only go up to 120 and go by 10 starting at 60. Still sufficient though. Where do you train?
Hope all is well with you. Any future comp plans?
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11-13-2009, 09:21 AM #24
Just found a new show, PNBA, in Denver in April. Thinking about hitting it, it's a pro qualifier. Will be tough though! Never done anything other than NPC, would be nice to see an org that actually bans people. I'm sick of seeing winners with gyno.
Rocky Mountain Natural
(2-Day Fitness EXPO)
TV Coverage!
Expecting 10,000 in Attendance!
Saturday, April 10 & 11, 2010
Denver, Colorado
Contest Info Special Info
Bodybuilding
Ms. Fitness
Ms Physique
Ms. Figure
Model Search
Kids and Teen Fitness
Contest includes all classes
Entry forms must be recieved two weeks prior to the competition date!
HOST HOTEL
3 Years Drug Free
Qualifer for Ms. Fitness USA
Pro Qualifier
__________________________
Registration:
Prejudging:
Main show:
Ticket prices:
Pre judging: $15
Main show: $25, $35
Vip package: $45 (prejudging and a main show ticket first eight rows)Last edited by liftjunkie06; 11-13-2009 at 09:24 AM.
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11-13-2009, 09:29 AM #25
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11-13-2009, 09:34 AM #26
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11-13-2009, 09:36 AM #27
Working on that, I'm not liking what I see but I may have to change my plans now. Probably still do a small cut to refresh and then lay out a new plan depending on what the wifey says...
Problem is, I'm just starting to so some growth, blood volume increase, etc. and I wanted to bulk until about april, with this show I would have to start dieting around the first of the year, but it's either this or just do NPC shows...
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11-13-2009, 09:44 AM #28
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11-13-2009, 09:47 AM #29
yeah, just looked and diet would have to start jan 2 for 14 weeks not including peak week. May or may not be ample. I'd like to AT LEAST hit another 6-7 weeks of bulking as I just finished a deload, that would give me time to deload again prior to starting the prep. I really want to try another org, the NPC just doesn't have the natural integrity for me. PNBA is the only org that actually bans people. sitting at the high 80's probably 12% BF.
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11-13-2009, 10:26 AM #30
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8497
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