RdRacer's Contest prep journal...

[RdRacer]

I have decided that after 20 years of nonchalant training, with no focus and no “goal”, I am going to try my hand at a regional BB contest.

I have done some research and the contest I have chosen is October 29, 2011, giving me 10 months to prepare.

Having only ever attended 1 contest in my life, I honestly have NO idea what I’m getting into… This week, I will be searching for a trainer/coach that I feel comfortable with and can help me. I expect this will be difficult as I live “in the boonnies” in Western Nh…

I am 5’10” and currently weigh in about 217lbs with probably 15-18%BF. My body-type is sort of a hybrid between EndoMorphic and MesoMorphic, with tendencies towards an EndoMorph. I tend to gain weight quickly if I am not careful with my diet and activity level, and I put on fat in my mid-section quite easily. Luckily over the years, I have gained a pretty good idea of what works to lean out. However, I have never really tried to get “ripped”, so the “cut phase” is going to be a challenge for me…

I'm hoping to get some ‘before’ pics taken this morning. NOT looking forward to that at all, as I generally shy away from cameras!

I'll post my first workout on this journey this afternoon, once completed...

[RdRacer]

Ok, these pics are extremely embarrassing, I didn't realize how much fatter I've become the past couple of months!

I'll post up my workout this evening, once I get back from the gym!
My intention is to log my workouts here religiously and get updated progress pics on a monthly basis.

[RdRacer]

Tonight was my first day using Derek Charlebois's TriPhase routine as I have come to the realization that there are people out there that know a lot more than me about Hypertrophy...

I did make a minor adjustment to the routine in that rather doing ‘back & traps’ on day 1 and ‘legs’ on day 3, I moved ‘legs’ to day 1 with ‘back & trap’ on day3. I prefer to start my week with legs as I’m stronger and have more energy after resting on Sunday…

Tomorrow I’ll start posting my diet along with my workouts.

Squats:
135lbs x 12
185lbs x 8
225lbs x 6
275lbs x 10 -- Working set
295lbs x 10 -- Working set
315lbs x 10 -- Working set

Stiff Leg Deadlift:
135lbs x 8
155lbs x 8
175lbs x 8

Leg Curl:
100lbs x 10
110lbs x 10
110lbs x 9

Leg Extensions:
140lbs x 10
155lbs x 10
170lbs x 10

Dumbell Lunges:
30lbs x 10
30lbs x 10
40lbs x 10
40lbs x 10

[Meatpants]

Welcome.

Bro, your gonna be a beast when you cut down.

GJDM!

[RdRacer]

Welcome.

Bro, your gonna be a beast when you cut down.

GJDM!

Thanks Man, appreciate the Welcome!

[RdRacer]

Chest and Shoulders tonight. Once I got into the gym, I realized that I was still wiped from last night's leg workout, but I gave it my all.

On the first week of the TriPhase workout, so the volume is MUCH less than what I normally do. I certainly didn't feel as strong as I would have liked, but overall a good workout...

I had intended to start tracking my diet as well, but that will have to wait until tomorrow as I didn't write everything down.

Stepped on the scale after my shower and I'm weighing in at 218lbs... I'm kind of in a bit of a dilemma now, do I continue to try and add lean mass for the next month or 2, or should I slowly try and lean down? I know I have a long way to go for my contest, but I don't like carrying this much fat, it just doesn't feel comfortable...

Workout below:

Bench Press:
45lbs x 20
135lbs x 10
185lbs x 5
225lbs x 6
225lbs x 6
225lbs x 6

Incline DB Press:
80lbs x 10
85lbs x 10
90lbs x 7

Dips: (BW = Body Weight)
BW x 10
BW x 10
BW x 10

Overhead Dumbell Press: Standing
40lbs x 10
45lbs x 10
50lbs x 8

Dumbell Lateral Raises:
20lbs x 10
20lbs x 10
25lbs x 8

25 minutes walking on the treadmill…

[RdRacer]

Light workout tonight. I was going to go to a "Hot Yoga" class, but had a late call at work and couldn't leave in time to make the class.

So, I went to the gym to do Abs, Calfs, and Cardio

Abs:
Hanging Leg Raises: Each set to failure
BW x 12
BW x 11
BW x 8

Swiss Ball Crunches:
BW x 15
BW x 15
BW x 15

Rope Oblique Crunches:
70lbs x 12
85lbs x 12
85lbs x 12

Standing Calf Raises:
135lbs x 18
135lbs x 18
185lbs x 15
185lbs x 15

Seated Calf Machine:
90lbs x 18
90lbs x 18
115lbs x 15
115lbs x 15

30 Minutes of steady state, low intensity cardio on the elliptical

[RdRacer]

Well, as I said in my first post, in my preparation for my first BB contest this October, I have decided to try Derek Charlebois’s Tri-Phase workout for the first few months of my preparation.
One of the differentiators of this program and what I’ve been doing over the past few years is Deadlifting and the reduced volume, compared to what I’m used to…

I had a great Back and Trap workout this evening. I haven’t Deadlifted in a long time, and a friend of mine, who’s a power lifter at the gym, asked me to workout with him tonight. I was actually stronger than I had expected…

Tonight’s workout is below

Deadlifts:
135lbs x 10
135lbs x 8
135lbs x 6
185lbs x 10
225lbs x 10
275lbs x 10
315lbs x 10

Pullups: (BW= Body Weight)
BW x 6
BW x 6
BW x 6

Bent-Over Rows:
135lbs x 10
155lbs x 7
155lbs x 7

DB Shrugs:
40lbs x 12
50lbs x 12
80lbs x 8
75lbs x 10
75lbs x 10

BB Shrugs:
135lbs x 10
155lbs x 10
175lbs x 10

[boathead]

good stuff, racer. i'll follow along, maybe i can learn something. you're a beast. can't wait to see the finished product.

[RdRacer]

Catching up on the Journal.

Friday's workout was Arm:

E-Z Bar Curls:
20lbs x 18
70lbs x 10
75lbs x 10
75lbs x 10

Close Grip Bench:
45lbs x 15
135lbs x 12
185lbs x 10
195lbs x 10
195lbs x 10

Dumbell Curls:
35lbs x 10
30lbs x 10
30lbs x 10

Skull Crushers:
70lbs x 10
75lbs x 10
75lbs x 10

Wrist Curls:
45lbs x 15
55lbs x 12
65lbs x 10
65lbs x 10

Reverse Wrist Curls:
10lbs x 10
12lbs x 10
12lbs x 10

Straight Legged Calfs on Hack Squat Machine:
90lbs x 10
140lbs x 10
180lbs x 10

[RdRacer]

good stuff, racer. i'll follow along, maybe i can learn something. you're a beast. can't wait to see the finished product.

Thx boathead!

Feel free to chime in with suggestions as you follow my progress...

[RdRacer]

Saturday should have been a rest day for me as I ended up going to the gym every day this week.

However, I have previously committed to attending Fitcamp that is put on by one of the trainers at my Gym. FITCamp is a 1 hour Boot Camp style workout using body weight exercises, medicine balls, resistance bands, plyometric drills and anything else we find laying around and deem useful.

I may have to give this up as I move closer to my contest prep. The FitCamp is a blast, and I enjoy it, but it does take quite a bit out of me after hitting the gym 4 or 5 days during the week...

Here's a picture of me jumping during the most recent camp...

[whatevergirl]

That FIIT camp sounds...pretty grueling. I wish you great success with your contest preparation! Your numbers are huge. I can't even begin to think what it must take to keep up at such a pace!

[RdRacer]

That FIIT camp sounds...pretty grueling. I wish you great success with your contest preparation! Your numbers are huge. I can't even begin to think what it must take to keep up at such a pace!

Thanks whatever, they are grueling, but a LOT of fun...

There's no way I'll be able to keep up this pace for too long especially as I get deeper into my contest prep...

[RdRacer]

Had another great leg workout tonight! I'll post the details tomorrow night, but I was able to get 325lbs for 9 reps on my final set of squats...

I have a video of it, just need to figure out how to upload it...

[RdRacer]

I can't figure out how to embed a You Tube video here on the forums.

If anyone's interested, I have uploaded it to my BS page.

325lbs x 9

That was my fourth set:

Squats
275lbs x 10
295lbs x 10
315lbs x 10
325lbs x 9

Full workout will be uploaded tomorrow.

I need to get a protein drink and go to bed!

[RdRacer]

Last evenings leg workout below. Unfortunately, I got caught up in the eurphoria of a great workout with a couple of buddies and deviated from my plan. Rather than sticking strictly to the Tri-phase workout, I added in 4 sets of Leg Presses.

I won't do that again, felt good, but it extended my workout and just plain wiped me out...

Squats:
135lbs x 12
185lbs x 10
225lbs x 5
295lbs x 10
315lbs x 10
325lbs x 9

Leg Press:
200lbs x 15
400lbs x 15
490lbs x 12
580lbs x 10

Stiff Leg Deadlift:
135lbs x 10
175lbs x 10
185lbs x 10
185lbs x 10

Leg Curl:
65lbs x 12
95lbs x 10
110lbs x 10
115lbs x 7

Leg Extensions:
170lbs x 10
185lbs x 10
185lbs x 10
200lbs x 8

Dumbell Lunges:
20lbs x 6
20lbs x 6
25lbs x 6
25lbs x 6

[Meatpants]

Wow Brad. Kick ass dude. That is an awesome looking set.

I see how you got the big wheelz.

Good work.



* To embed youtube videos copy the part of link after the = sign, and paste it between two tags like this [y0utube][/y0utube].

[RdRacer]

[RdRacer]

Wow Brad. Kick ass dude. That is an awesome looking set.

I see how you got the big wheelz.

Good work.



* To embed youtube videos copy the part of link after the = sign, and paste it between two tags like this [y0utube][/y0utube].

Thanks! Workout wiped me out last night...

Got the video uploaded! Thanks again!

[RdRacer]

Arms tonight...

I'm going to try and switch around a couple of the days on the Tri-phase workout. When I try and look at my physique objectively, I think my most obvious weakness (Aside from all the fat I'm carrying) is my arms.

So, I am going to move my arm workout to earlier in the week, and then give myself a day off to let them recuperate before I hit my Chest, Shoulders, and Back...

Workout below:

Ez Bar Curls:
20lbs x 20
70lbs x 10
75lbs x 10
80lbs x 10
85lbs x 10

Close grip Bench:
45lbs x 20
135lbs x 10
185lbs x 10
195lbs x 10
205lbs x 10

Seated Incline DB Curls:
25lbs x 10
30lbs x 10
35lbs x 10
35lbs x 7

Skull Crushers:
70lbs x 10
75lbs x 10
80lbs x 10
85lbs x 10

Wrist Curls:
45lbs x 18
65lbs x 10
65lbs x 10
75lbs x 10
75lbs x 10

Reverse Wrist Curls:
10lbs x 12
12lbs x 10
12lbs x 10
12lbs x 10

[RdRacer]

A much needed rest day...

Snowed in, never left the house!

[Meatpants]

A much needed rest day...

Snowed in, never left the house!

Things are looking solid Brad. The day off probably did you well.

Enjoy the down time.

[RdRacer]

Things are looking solid Brad. The day off probably did you well.

Enjoy the down time.

Thanks, it sure felt good, in fact, I almost felt like taking today off as well. However, since I know I won't be able to workout tomorrow, I needed to get it in.

[RdRacer]

Back and Traps workout today...

Felt a bit tired and stiff, but I worked through it.

Workout below:

Deadlifts:
135lbs x 10
185lbs x 10
245lbs x 10
295lbs x 10
315lbs x 10
335lbs x 8

Pullups: (BW= Body Weight)
BW x 6
BW x 6
BW x 6
BW x 5

Bent-Over Rows:
115lbsx 10
135lbs x 9
135lbs x 10
135lbs x 10

DB Shrugs:
40lbs x 12
50lbs x 12
80lbs x 8
70lbs x 10
70lbs x 10

BB Shrugs:
135lbs x 10
155lbs x 10
175lbs x 10
185lbs x 10

[RdRacer]

Busy day today, I had a lot to do, and had to squeeze in my final workout of the week.
I actually had to drop lateral raises because I didn't have time and had to take off to run and errand before my appointment.

I had Fitcamp this morning for a little over an hour and then went to the gym. Trying to hit a heavy Chest workout after that was pretty tough, and I'm thinking I may have to drop the Fitcamp for a bit, at least while I'm trying to put on a few pounds of lean mass...

Chest and Shoulder workout below:

Bench Press:
45lbs x 20
135lbs x 10
185lbs x 8
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6

Incline DB Press:
85bs x 8
85lbs x 8
85lbs x 8
75lbs x 9

Dips: (BW = Body Weight)
BW x 8
BW x 8
BW x 8
BW X 8

Shoulder Press (Hammer Strength Machine)
90lbs x 10
140lbs x 8
140lbs x 8
150lbs x 8

After Fitcamp and the workout, I had a much needed massage that felt FANTASTIC!

[RdRacer]

Ok, it's been just about a month since I've been in here an updated my journal.

This is not to say that I haven't been training! Although, I did take a week off for my business trip to Stockholm. Training has been going very well, and I've managed to put on about 2 pounds.

I've been swamped with work lately, so given that I'm sitting at my desk working on the computer, the last thing I want to do in the evenings is jump online more...

I'm on my last week of Phase 3 of Derek Charlebois's TriPhase workout.

I'm going to make a concerted effort to get my workouts posted up here regularly and I'm thinking that after tonight's workout, I'll try and get new pics take and posted.

[RdRacer]

Legs tonight! I Love legs...

I was supposed to be on the Triphase workout and do 3 sets of 2 for tonight. But honestly, I know what works for my legs. I've always seen better leg growth when I squat in the 10 - 15 rep range. Although I can and have gone heavy (relative term here...) I prefer to go with the moderate weight and bust my ass with volume.

Got to the gym tonight and was feeling for a bit of a pump/volume workout. However, after my final set of squats, I was wiped. Haven't done volume work in a couple of months and it kicked my tail.

Workout below:

Squats:
135lbs x 15
185lbs x 12
225lbs x15
245lbs x 15
245lbs x 15
245lbs x 14

Leg Press:
200lbs x 10
400lbs x 8
490lbs x 6

Dumbell Lunges:
25lbs x 8
25lbs x 8
25lbs x 8

Leg Curl:
50lbs x 15
65lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

Stiff Leg Deadlift: (Dumbells as both racks and all benches were taken!)
35lbs x 12
35lbs x 12
40lbs x 10

[RdRacer]

I will be working with Alex Azarian (alex a's)on my contest prep now!

I know I'm quite a ways out as the contest is not until October, but I want to be as prepared as possible and do this right!

Ready to get going on this. In the meantime, I've gotta go make and pack my food for the day. Long day on the road today and I need to have my food with me!

[RdRacer]

Tonight was upper body and I felt strong. My Incline Bench felt really good. I went with a slightly narrower grip and got a real good stretch at the bottom.

I'm guessing that now that I'm working with Alex a, my workouts are going to get drastically different, so I'm excited to see what he'll come up with for me.

Workout below:

Incline Bench Press:
45lbs x 15
135lbs x 10
185lbs x 6
205lbs x 6
225lbs x 4
230lbs x 5
230lbs x 5

Chins:
BW x 6
BW+10lbs x 5
BW+10lbs x 5
BW+10lbs x 5

DB Shoulder Press: (Standing, One arm at a time)
25lbs x 12
35lbs x 10
50lbs x 6
60lbs x 6
70lbs x 5
40lbs x 12

DB Shrugs:
50lbs x 12
60lbs x 12
80lbs x 8
80lbs x 8
90lbs x 8
90lbs x 8

Skull Crushers:
20lbs x 12
70lbs x 10
90lbs x 8
90lbs x 8
90lbs x 8

DB Curls:
20lbs x 12
35lbs x 8
45lbs x 5
45lbs x 5
40lbs x 8
35lbs x 10