Lowcut's 2nd Time Around. Eyes On The Prize.

[lowcut82]

Well, its almost that time again to start peeling away the fat and see the results of the off-season. Dreading the irritability factor, but looking forward to being even more lean than this past season.

A little history about myself:
I've always been fit and into 'working out'. When I was about 19 (2006-ish), I got my first membership at the closest YMCA. Not knowing too much about training or what muscles to work, I stuck with my dads advice, back and bi's, chest and tri's. Him being a former full contact martial arts fighter, I didn't ask questions. Being a soccer player and playing at least twice a week, I barely worked my legs. After reading magazines and talking with people, I changed my workouts and incorporated more and more movements to my split.

In 2010, I started working at a gym and saw 2 guys killing themselves twice a day. They said they were training for a show and told them I have been considering it, but was worried about my size. They told me to screw it and just do it. So I set my heart on competing in the spring of 2011.

My first comp was April 9th in Bolingbrook, IL. Terribly ran show, but regardless, I finished 5th in Short Novice and 5th in Short Open. I was thrilled, being my frist show. The next weekend I competed in the Physique Division in an NPC show. That was a joke and never again will I compete in that. Lesson learned. My avi pic is from the Bolingbrook show. I believe I have more pics in my bodyspace as well.

I'm giving myself plenty of time to cut down to compete in the spring of 2012. I'm working with Tim Nauslar, a local successful natural bodybuilder. He is old fashioned and very knowledgable. Old fashioned meaning, chicken, rice, oats, the 'clean' foods. Not a bad thing, and the only reason I stick to those is because I work in an office 8am-5pm and its just easy to make that before I go to bed the night before. So my meals are 'bro-tastic', but they get the job done.

I'm also in school right now and studying to get certified as a PT through NASM. I've learned alot about myself and realized that I really want to help people get fit. I'm about 1/2 into the book and am hoping to be certified by the end of the year. I already have a job lined up at my primary gym (my childhood friend is the manager of PT's). My girlfriend of 1.5 years is along for this ride as well. Without her, I wouldn't have been as successful as I was this last season, despite my crankiness and irritability toward her, she was a trooper.

Current weight is around 166. Lowest competition weight was 141. I have gained quite a bit of weight, but I'm not complaining because my strength is the highest its ever been.

Supplements I use are all from Complete Nutrition. They take care of me and get me a nice discount on supps. I use their Evolution protein powder, very vitamin-rich, low-carb/sugar, and high protein. And a pre-workout powder, compared to Neurocore, called Buzzerk.

Anywho, follow along, show support, lurk, give input, hate, do with this what you will. This is just a journal for me to keep track and vent. (Sorry for the long rant)

I'll start tracking workouts with my Chest day yesterday:

Incline Bench:
185 x 8
205 x 8
225 x 6 - dropset - 135x12

Dumbell press:
90s x 8
100s x 8
105s x 8 - dropset 65s x 10

Incline Flyes:
40s x 8
50s x 8
60s x 6 - dropset 25s x 12

Machine Flyes:
120 x 8
140 x 8
180 x 6 - dropset 80 x 12

Cardio: I did a full body circuit with a power lifting coach before my training session. Kicked my glutes. Had minimal strength left to get a good workout in. Kinda disappointed, considering I came to him to annihilate my chest with him, but he put me thru the circuit instead.

Nutrition: Not keeping close track just yet. Trying to get around 400c/240p/85f. Unfortunately, I won't have epic food pron like some other threads. When it comes to start my actual pre-contest diet (Nov. 14th), I have a BodyMedia I will be wearing to track.

[lowcut82]

11/3/11 Hamstrings

Seated Leg Curls
110 x 8
150 x 8
175 x 8
210 x 6 - dropset 80 x 12

Single Leg Curl
90 x 8
110 x 8
120 x 8
135 x 6 - dropset 65 x 12

Sumo/Hybrid Deadlift (my favorite)
225 x 8
315 x 8
355 x 8
425 x 4 < PR, Woot!

SLDL - Hack Squat, Feet forward on platform - Superset
60 x 8-SLDL, 2pps x 8-HS
70 x 8-SLDL, 2pps x 8-HS > x2

Lying Leg Curl
140 x 8
155 x 8
170 x 6 - dropset 70 x 12

Cardio - Slow walk around the inside, smaller track. Usually no cardio on leg days.

Music: Fleshgod Apacolypse - Agony

Comments: Got minimal sleep yesterday, so I wasn't too sure how the workout would go. Once I got out of work, game face was on and got an awesome burst of energy. 405 was my last PR on the Sumo Deads. Since I was feeling so good I decided to go big and beat it. I knew I was able to do 425, just unsure how many times. Mangaged to squeeze 4. Felt great, super happy to be there. Did a small amount of cardio walking/waddling around the track afterwards.

[lowcut82]

Friday 11/4/11 - Shoulders/Traps
Not too sure what the weight was, but heres the exercises:

Machine over head press
Lateral cable raise
Upright Rows
Reverse Flyes
Dumbell Front Raises
Machine Shrugs

No Cardio

Saturday 11/5/11

Off from weights

Cardio: 45 minutes walking uphill

Sunday 11/6/11 - Arms

Biceps

Alternating Cable Curls:
50 x 8
70 x 8
80 x 8
90 x 6 - dropset 35 x 12

Seated Machine Curls:
80 x 8
90 x 8
100 x 8
110 x 6 - dropset 45 x 6 - 35 x 6

Standing single cable curl (focus on peak of bicep):
40 x 8
50 x 8
60 x 8
70 x 6 - dropset 30 x 12

Standing straight bar curl:
60 x 8
80 x 8
90 x 6 - dropset - 50 x 12

Triceps

Single overhand/underhand pushdown - supersets:
30 x 8/25 x 8
40 x 8/35 x 8
50 x 8/45 x 8
60 x 6 - dropset 25 x 12/55 x 6 - dropset 20 x 12

Rope pushdown:
50 x 8
60 x 8
70 x 8
80 x 6 - dropset 35 x 12

Kickbacks:
30 x 8
40 x 8
50 x 8
55 x 6 - dropset 25 x 12

Cardio: Ran around some baseball diamonds with my lady and her Great Dane for a bit.

Comments: Enjoying my last week of freedom before its crunch time and diet starts.

[lowcut82]

Monday - 11-7-11

Quads & Calves
Since it was a couple days ago, I don't remember the weight.

Quads
Single leg extension
Leg press
Smith squat, loooooooow
V-Squats
Double leg extensions

Calves
Donkey calf raise

No cardio
Comments: Went heavy. Felt great.

Tuesday - 11-8-11

Chest:
Incline Dumbell Press:
75 x 8
85 x 8
100 x 6
105 x 6 - dropset 60 x 10

Flat Dumbell Press:
90 x 8
100 x 8
110 x 6
115 x 6 - dropset 65 x 10

Machine Decline Press:
75 x 8
90 x 8
105 x 6 - dropset 55 x 12

Incline Flyes:
40 x 8
45 x 8
55 x 6 - dropset 30 x 12

Machine Flyes:
80 x 8
110 x 8
150 x 6 - dropset 70 x 12

Decline Cable Flyes:
30 x 8
45 x 8
60 x 6 - dropset 30 x 12

No cardio

Comments: Extremely exhausted. I got minimal amounts of sleep due to the release of CoD: MW3. Got my nerd on and was at the release party and was up until 3am playing. Woke up at 630 because I heard it calling my name again, but forced myself to sleep until 9am. I only planned on taking half of the day off from work, but the exhaustion factor was too high so I stayed home. Got a nice nap in before training and felt great while training.

[lowcut82]

Wednesday - 11/9/11 - Back

Assisted Pull Ups - Negative Focus
30 x 8 - dropset 70 x 12 > x 3
25 x 8 - dropset 60 x 12

Seated Cable Rows
90 x 8
110 x 8
120 x 8
130 x 6 - dropset 60 x 12

Close Grip Pull Down
80 x 8
100 x 8
110 x 8
120 x 6 - dropset 60 x 12

Dumbell Row
95 x 8
105 x 8
110 x 8
120 x 6 - dropset 65 x 12

Back Extensions
90 x 10
110 x 10
110 x 10

Abs:
Leg Raises:
4 x 12

Machine crunches:
4 x 15

Exercise ball oblique twist w/ oblique crunches:
25lb plate x 8 - 45lb plate x 12 > 3 sets

Comments: Feeling good and strong. Eating anything and everything. Pretty excited to go to one of my favorite restaurants this saturday (Old Chicago) and enjoy some pizza and high quality beers.

[bigryan03]

First! Good luck bro.