Cure's Journal to His First Competition

[Zarazen]

Upper Body Power

Chest

DB Press - 100 x 5, 100 x 5, 100 x 5
Incline Hammer Strength - 340 x 5, 340 x 5, 340 x 5
Dips - BW + 100 x 5, BW + 100 x 5

Back

Wide Grip Chins - BW + 35lbs x 5, BW + 35lbs x 5, BW + 35lbs x 5
Pendlay Rows - 185 x 5, 185 x 5, 185 x 5

Shoulders

Smith Machine Military Press - 230 x 5 (4 sets)
Converging Shoulder Press (semi-supinated grip) - 275 x 8, 335 x 5, 335 x 5

Cardio

30 minutes LISS - Stationary bike

Diet for the Day

Meal 1 - 6oz egg whites, 1 cup oatmeal, 4oz blackberries, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins, 1.5oz banana (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 prickly pear
Meal 4 - 5oz chicken, 1.25 cups brown rice, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1oz almonds, 1oz cashews, 2 cups romaine
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter

Totals - 2,730 calories, 70 fats, 318 carbs, 215 protein -- 32p/46c/22f

[Zarazen]

Abs / Arms Power / HIIT Cardio

Had to move my arm power movements over to this day since my workout yesterday was taking too much time.

Arms

BB curl - 105 x 5, 105 x 5
Alternating DB curls - 60 x 5, 60 x 5
Pressdowns - 170 x 7, 180 x 5, 180 x 5, 180 x 5

Abs

Crunches - bw x 35, bw x 35, bw x 35
Weighted Decline Crunches - 45 x 10, 45 x 10, 45 x 10
Hanging Leg Raises - bw x 15, bw x 12, bw x 12

Cardio

4 minute warmup --- 11 minutes HIIT (45sec/15sec split for first 8 intervals, 40sec/20sec for the next 2 and 30sec/30sec for the last) --- 5 minute cool down

Diet for the Day

Meal 1 - 6oz egg whites, 60g shredded wheat, 4oz blackberries, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 prickly pear
Meal 4 - 5.5oz sirloin tip, 1.25 cups brown rice, 1 cup broccoli, 2 cups romaine, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1oz almonds, 1oz cashews, 2 cups romaine
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter

Totals - 2,730 calories, 66 fats, 327 carbs, 220 protein -- 32p/47c/21f

[Zarazen]

Lower Body Power

Legs (Still working the weight back up because of the knee tendonitis, I did a huge amount of warmup sets to build up to a mere 275)

Squats - 275 x 5, 275 x 5, 275 x 5
Leg Press (feet 4-5" apart) - 820 x 5, 820 x 5, 825 x 5

Lower Back

Deadlifts - 275 x 9, 315 x 6, 325 x 5, 325 x 5
Rack Deads - 370 x 5, 370 x 5

Traps

DB Shrugs - 120 x 5, 120 x 5, 120 x 5

Calves

Standing Calf Raises - 440 x 6, 440 x 6, 450 x 5

No Cardio

Diet for the Day

Meal 1 - 6oz egg whites, 1 whole egg, 1 cup oatmeal, 4oz blackberries, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins, 2oz banana (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 prickly pear
Meal 4 - 5oz sirloin tip, 1.25 cups brown rice, 1 small grapefruit, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1oz cashews, 2 cups romaine, 1tbs olive oil
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 1oz almonds

Totals - 2,800 calories, 71 fats, 330 carbs, 215 protein -- 31p/47c/22f

[Zarazen]

Yesterday's workout and diet. Switched up some exercises for chest...still trying to see what works best for me. Alot of different exercises but tried 2 sets of each.

Chest/Arms Hypertrophy

Chest

DB Incline Press - 75 x 12, 90 x 8, 90 x 8, 90 x 8
Lying Converging Chest Press - 60 x 12, 60 x 10
Floor Presses - 155 x 12, 155 x 12
Dips - BW x 12, BW x 12
Flyes - 55 x 12, 55 x 12, 55 x 12
Pec Dec - 60 x 12, 60 x 12

Arms

Preacher Curls ss with Decline Skull Crushers - 30/75 x 12, 30/75 x 12, 30/75 x 12
Reverse Grip Cable Press Downs ss with Hammer Curls - 110/35 x 12, 110/35 x 12

Cardio

25 minutes LISS --- Bike

Diet for the Day

Meal 1 - 6oz egg whites, 60g shredded wheat, 3oz blackberries, 1oz banana, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 cup broccoli
Meal 4 - 5oz chicken breast, 1.25 cups brown rice, 1 prickly pear, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 5 - 5oz chicken breast, 1oz cashews, 2 cups romaine, 1tbs olive oil
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter, 1oz almonds

Totals - 2,900 calories, 82 fats, 317 carbs, 233 protein -- 32p/43c/24f

[Zarazen]

Going to cut down on listing my meals and will just go with the breakdown

Yesterday's Workout

Shoulders/Back Hypertrophy

Shoulders

DB Press - 85 x 10, 85 x 10, 85 x 10
Lateral Raises - 35 x 10, 35 x 10, 35 x 10

Back

Wide Grip Pullups - bw x 12, bw x 12, bw x 12
One-Arm DB Rows - 80 x 12, 80 x 12, 80 x 12
Low Pulley Cable Row (v-bar) - 115 x 10, 120 x 10, 120 x 10
Wide Grip Pulldowns (Supinated) - 110 x 12, 115 x 10, 115 x 10
DB Shrugs - 120 x 8, 120 x 8, 120 x 8

Cardio

20 minutes LISS --- Stationary Bike

Diet for the Day

Totals - 2,837 calories, 80 fats, 324 carbs, 214 protein -- 30p/45c/24f

Today

Abs / HIIT Cardio

Abs

Crunches - bw x 35, bw x 35, bw x 35
Cable Crunches - Stack x 12, Stack x 12
Weighted Decline Crunches - 45 x 12, 45 x 10, 45 x 10
Hanging Leg Raises - bw x 15, bw x 12, bw x 12
Hanging Leg Raises with Twist - bw x 15, bw x 12

Cardio

4 minute warmup --- 11 minutes HIIT (45sec/15sec split for first 8 intervals, 40sec/20sec for the next 2 and 30sec/30sec for the last) --- 5 minute cool down

Diet for the Day

Totals - 2,900 calories, 78 fats, 332 carbs, 231 protein -- 31p/45c/23f

[Zarazen]

Yesterday's Workout

The quiet before the storm hits later today when the family comes over. My beautiful newborn is such a good girl enabling daddy to hit the gym daily. This little beauty is the only gift I need.

Quads/Hams/Glutes/Calves Hypertrophy

Had a nice sushi cheat tonight. I'm not really a practicing catholic but we do try not to eat meat on Xmas eve. Today I plan to eat whatever and whenever I want. We have some lasagna, turkey, stuffing, potatoes, veggies and tons of desserts. Merry Xmas to all.

Legs

Box Squats (box set just below parallel) - 275 x 3 (5 sets)
Deep Front Squats (pausing at bottom) - 135 x 12, 135 x 12
Hack Squats - 345 x 8, 345 x 8, 345 x 8
Bench Lunges - 80 x 10, 80 x 10
SLDL - 135 x 15, 230 x 10, 230 x 10, 135 x 15
Seated Ham Curls - 90 x 12, 90 x 12, 90 x 12, 45 x 20
Barbell Glute Bridge - 225 x 12, 225 x 12, 225 x 12
Seated Calf Raises - 90 x 12, 90 x 12, 90 x 12
Standing Calf Raises - 270 x 12, 270 x 12

Cardio

None

Diet for the Day

Without Sushi Meal I was at....

Totals - 2,160 calories, 50 fats, 264 carbs, 180 protein

[Zarazen]

Push/Pull Power

Chest

DB Press - 100 x 6, 100 x 6, 105 x 4
Incline Hammer Strength - 345 x 5, 345 x 5, 345 x 5
Dips - BW + 100 x 5, BW + 100 x 5

Back

Wide Grip Chins - BW + 35lbs x 5, BW + 35lbs x 5, BW + 35lbs x 5
Pendlay Rows - 190 x 5, 190 x 5, 190 x 5

Shoulders

Smith Machine Military Press - 235 x 5 (4 sets)
Converging Shoulder Press (semi-supinated grip) - 275 x 8, 340 x 5, 340 x 5

Arms

Barbell Curls - 100 x 5, 100 x 5, 100 x 5
Close Grip Press Downs - 185 x 5, 185 x 5, 185 x 5

Cardio

25 minutes LISS - Stationary bike

Diet for the Day


Totals - 2,700 calories, 65 fats, 311 carbs, 217 protein -- 33p/46c/21f

[Zarazen]

Lower Body Power

Legs

Squats - 275 x 8, 285 x 5, 285 x 5
Leg Press (close stance) - 820 x 7, 830 x 5, 830 x 5

Lower Back

Deadlifts - 275 x 10, 315 x 7, 330 x 5, 330 x 5

Traps

BB Shrugs - 245 x 5, 245 x 5, 245 x 5

Calves

Standing Calf Raises - 440 x 6, 450 x 5, 450 x 5

No Cardio

Diet for the Day

Totals - 2,750 calories, 69 fats, 310 carbs, 227 protein -- 33p/45c/22f

[Zarazen]

Shoulders/Back Hypertrophy

Shoulders

DB Press - 85 x 10, 90 x 8, 90 x 8
Lateral Raises - 35 x 10, 35 x 10, 35 x 10
Reverse Pec-Dec - 105 x 12, 105 x 12

Back

Wide Grip Pullups - bw x 12, bw x 12, bw x 12
One-Arm DB Rows - 80 x 12, 80 x 12, 85 x 10
Low Pulley Cable Row (v-bar) - 120 x 10, 120 x 10, 120 x 10
Wide Grip Pulldowns (Supinated) - 115 x 12, 115 x 12, 115 x 12
DB Shrugs - 120 x 8, 120 x 8, 120 x 8

Cardio

20 minutes LISS --- Stationary Bike

Diet for the Day

Totals - 2,750 calories, 63 fats, 333 carbs, 221 protein -- 33p/47c/20f

[Zarazen]

Chest/Arms Hypertrophy

Chest

DB Incline Press - 90 x 8, 90 x 8, 90 x 8
BB Bench Press - 135 x 15, 175 x 12, 175 x 12, 175 x 12
Lying Converging Chest Press - 60 x 12, 60 x 10
Flyes - 55 x 12, 55 x 12, 55 x 12
Pec Dec - 60 x 12, 60 x 12
Chest/Core Work

Arms

Wide Grip BB Curls - 55 x 12, 55 x 12, 55 x 12
Hammer Curls - 40 x 12, 40 x 12
Preacher Curls - 35 x 12, 35 x 12
Reverse Grip Cable Press Downs - 115 x 12, 115 x 12, 115 x 12
One Arm Crossbody Pulldowns (no attachment) - 30 x 12, 30 x 12

Cardio

None

Diet for the Day

Totals - 2,710 calories, 60 fats, 333 carbs, 218 protein -- 32p/49c/19f

[Zarazen]

Quads/Hams/Glutes/Calves Hypertrophy

Awesome leg workout. Right now, doing all these accessory exercises to strengthen my squat have really helped. I didn't squat much today but I am getting stronger every week and i'm going to go for a PR on my power day Sunday.

Legs

Squats - 225 x 15, 275 x 8 (5 sets)
Hack Squats - 345 x 8, 355 x 8, 355 x 9
Bench Lunges - 80 x 10, 80 x 10
SLDL - 235 x 15, 230 x 10, 135 x 15
Seated Ham Curls - 90 x 12, 90 x 12, 90 x 12, 45 x 20
Barbell Glute Bridge - 225 x 12, 230 x 12, 230 x 12
Seated Calf Raises - 90 x 12, 90 x 12, 90 x 12
Standing Calf Raises - 270 x 12, 270 x 12

Cardio

None

Diet for the Day

Totals - 2,750 calories, 77 fats, 305 carbs, 228 protein -- 33p/43c/24f

[Zarazen]

Decided to stop logging until I start my prep in one month. Thanks to those who followed.