"I won't give up, shut up, let up, or slow up," my contest prep log

[UCFBuilder]

Day 15

Upper Power

BB bench

1 135X5
2 185X5
3 225X5
4 255X5----PR

BB Shoulder Press

1 95X5
2 135X5
3 145X5
4 165X4----5 with spot---PR as well since last week i used momentum to get the 4th rep and this week i got it without using any momentum

BB Rows

1 135X5
2 155X5
3 185X5
4 210X4---PR for weight...but ill admit that reps 3 and 4 were shady..not all the way up at all...prolly 3/4 reps...will continue to work with this weight tho

BB Shrugs

1 135X5
2 225X5
3 275X5
4 335X5----felt a little weaker than last week with this weight...all the reps were good but i had to drop the weight and rework my grip for the 5th rep...hopefully its just because i went heavier on my other exercises and was more worn than usual

Smith machine floor press

1 135X5
2 185X5
3 225X5
4 255X5--PR

Strength: Felt great and hit a few PR's today...im absolutely convinced that these floor presses have helped both my bench and my shoulder press...3 weeks in and still making PR's...looking leaner everyday also..this is a great start to this prep

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[furyhockey]

With BB rows do you have an underhand grip pulling towards you or an overhand grip? How far apart do you have your grip on the BB?

[UCFBuilder]

With BB rows do you have an underhand grip pulling towards you or an overhand grip? How far apart do you have your grip on the BB?

well on my upper power day i use an overhand grip..then on my back hyper day i use an underhand grip and get 10-12 reps...i use a shoulder width grip for both

[UCFBuilder]

Ive made a little switch in my routine..from now on it will be:

Monday: Upper Power
Tuesday: Legs- back squats 5X5....Lunges 3X10-12....Leg extension 3X10-12...Seated calf raise 5X5...Abs
Wednesday: HIIT cardio
Thursday: Chest/Arms hyper
Friday: Shoulders
Saturday: Back hyper....Hamstrings 3X10-12....Seated calf raise 3X10-12
Sunday: HIIT cardio

Making this change in my routine cause 1) i need to give my knees a rest..and twice a week is too hard on them... and 2)Shoulders and Back on the same day takes forever for me to finish..

this is basically what i did last week and i liked it so im gonna stick with this hopefully till the end of my prep

[UCFBuilder]

Day 16

Lower Power/hyper

BB Back Squat

1 135X5
2 225X5
3 315X5
4 375X4--5 w/spot

Lunges

1 95X12
2 135X12
3 230X12---very intense..pretty sycked that i got all 12...these arent no half lunges either...my knee touches the ground every time

Leg extensions

1 50X12
2 65X12
3 80X12---legs were on fire at this point..felt great

Seated calf raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 Plates X5

Strength: awesome workout...didnt go heavier on squats...but at this point with my knees being the way they are im fine with sticking with this weight..went 5 pounds heavier on lunges..great burn...and did leg extensions for the first time in a while(i do them every leg day as a warmup..only one light set tho)...amazing burn there

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Ive been really worried about my knees lately...i have genetically weak knees and they bothered me when i first started working out...like a tendinitis type soreness...not actual pain....then they stopped bothering me for a long time...then 3 weeks ago when i decided to max on squats they began becoming sore again....they dont hurt while im squatting..and i stopped leg pressing cause that really bothered them..but during the day i can just feel soreness in them...nothing serious but i dont want it to escalate

my question is..would you guys recommend not going past 315 on squats and instead of doing them for 5 reps...just rep it out?? im really worried about muscle loss cause last year i lost alot of muscle in my legs cause i stopped squatting heavy..would just repping out 315 for 10-12 reps be enough to retain the muscle in my legs?? and of course ill be lunging heavy and doing leg extensions as well...those exercises dont bother me...im just worried that right now my knees cant take 375 pound on them...thanks for help

[NaturalLoco]

Ive been really worried about my knees lately...i have genetically weak knees and they bothered me when i first started working out...like a tendinitis type soreness...not actual pain....then they stopped bothering me for a long time...then 3 weeks ago when i decided to max on squats they began becoming sore again....they dont hurt while im squatting..and i stopped leg pressing cause that really bothered them..but during the day i can just feel soreness in them...nothing serious but i dont want it to escalate

my question is..would you guys recommend not going past 315 on squats and instead of doing them for 5 reps...just rep it out?? im really worried about muscle loss cause last year i lost alot of muscle in my legs cause i stopped squatting heavy..would just repping out 315 for 10-12 reps be enough to retain the muscle in my legs?? and of course ill be lunging heavy and doing leg extensions as well...those exercises dont bother me...im just worried that right now my knees cant take 375 pound on them...thanks for help

you said it yourself.. if your feeling pain in your knees from squatting in the lower rep ranges, avoid it. You do not want to have weeks and weeks off just to go slightly heavier. 10-12 reps is still a muscle building rep range, you shouldn't have a problem retaining muscle mass imo

[UCFBuilder]

you said it yourself.. if your feeling pain in your knees from squatting in the lower rep ranges, avoid it. You do not want to have weeks and weeks off just to go slightly heavier. 10-12 reps is still a muscle building rep range, you shouldn't have a problem retaining muscle mass imo

alright thanks for the advice man....i will most likley not be going past 315 for a while...at least until my knees feel like they can handle it

[UCFBuilder]

Day 17

25 mins of HIIT cardio..this time on the bike tho

GOT THE SICKEST QUAD AND GLUTE PUMP I HAVE EVER HAD....this shiit was serious..like actual pain...couldnt even walk afterword...think im gonna stick with the stairmaster on my Wed. cardio since its the day after leg day and my legs are stil extremely sore...and do the bike on my sunday cardio

[jth16]

Day 17

25 mins of HIIT cardio..this time on the bike tho

GOT THE SICKEST QUAD AND GLUTE PUMP I HAVE EVER HAD....this shiit was serious..like actual pain...couldnt even walk afterword...think im gonna stick with the stairmaster on my Wed. cardio since its the day after leg day and my legs are stil extremely sore...and do the bike on my sunday cardio

Had HIIT today too bud. I did mine on a bike also. Have you considered doing your HIIT on a track? I always really enjoyed the track the most during my first prep. Oddly enough, it would make my obliques and abs sore.

[UCFBuilder]

Had HIIT today too bud. I did mine on a bike also. Have you considered doing your HIIT on a track? I always really enjoyed the track the most during my first prep. Oddly enough, it would make my obliques and abs sore.

nice man...but no way...i hate running..especially in circles lol...ive become accustomed to the stairmaster and the bike so ill most likley stick with those...thanks for the suggestion tho

[BaFtub]

You're gonna come in diced

Subbed!

[UCFBuilder]

You're gonna come in diced

Subbed!

thanks brah

[UCFBuilder]

Day 18

Chest/Arms hyper

DB incline Press

1 50X12
2 65X12
3 95X7---PR..first day with this weight..for some reason whenever i start with a new weight on this exercise i get only 7 reps..then the next week it always goes up..so hopefully that holds true this time as well

DB Flat press

1 65X12
2 95X8

DB Flies

1 20X12
2 25X12----dont really do flies..but decided to give them a try after watchnig how to properly do them from watching dorian and victor seminars...light weight but got a great stretch and pump

Inline DB Curls

1 20X12
2 25X12
3 30X8---PR for reps...amazing pump from this

Dips

1 BWX12
2 BW + 25 LB DBX12
3 BW + 35 LB DBX12---havent done dips in over 6 months..so easing back into them slowly..should have never stopped..my tri's are killing me right now.

Hammer curls

1 20X12
2 30X12
3 45X5---7w/spot..went to heavy...kinda forgot that i did Incline curls first so i would be weaker here..thankfully i had a buddy there to help get me to how many reps i normally do

Skull Crushers

1 50X12
2 70X12
3 80X10---normally do 100 pounds on my last set but those dips first fired my tri's

DB curls supinating my wrist outward to hit the inside bicep..SS..Rope pulldown

1 20X12-------------50X12
2 25X12-------------60X12
3 30X10-------------70X12----PR for the db curls on reps...normally able to hit 45's if im fresh but as my last exercise i hit 30's for 8 last week and got 2 more this week

Strength: Amazing...still going heavier every week and still getting amazing pumps

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 19

Shoulders hyper

DB shoulder press

1 40X12
2 50X12
3 75X11 3/4----this is just amusing at this point..every week i have been going up 1/4 of a rep..thought i had it today and just couldnt lock out that 12th rep...hopefully just one more week with this weight and then the 80's

DB side raise

1 20X12
2 30X12
3 40X12---still getting more comfortable with the 40's before i move up

DB shrugs

1 80X12
2 90X12
3 120X12----dont get this either...with the 120's i have no problem..each rep was held for a few seconds..perfect reps..could have gotten at least 15 reps...but then the last few weeks when i was using the 125's..i was struggling to get 10 reps..last few not being held just going up and down..will try the 125's again next week and see if they feel better

Up-right rows---first week with this exercise in a long time...felt good will continue to use them

1 45X12
2 65X12
3 90X11 1/2--DS--65X5

Front raise

1 20X12
2 30X12
3 45X7--DS--30X5---the upright rows really wore me out and wasnt able to get the normal reps i get with the 45's

Rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

Strength: felt awesome today..almost a PR on the presses...next week ill have it for sure...no other PR's but every week the wieght im currently using just feel better..im able to control it better and the reps are more solid

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 20

Back hyper/calves/hamstrings

After posting a pic of my lat spread in a "post your back pics" in the post your pics forum on here..i realized that although i have decent width..im lacking thickness in my lats big time compared to most...im going to do everything i can within the next 20 weeks to bring that up..which means focusing more on that mind muscle connection than weight

Machine Pullovers

1 90X12
2 140X12
3 160X11--PR--really wanted to fry my lats on this exercise to make everything else harder and make me focus on that mind muscle connection

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25, 5X12---lighter than i normally go but the pullovers really wore me...really focusing on using my lats to lift the weight tho..got a great pump

Single-arm seated rows

1 30X12
2 60X12
3 75X10

Close-grip pulldowns

1 37.5X12
2 62.5X12
3 112.5X11---could have gone heavier here..but i really wanted to focus on my lats pulling the weight than my bi's..worked pretty well

Wide-grip pullups---wanted to do these nice and slow..really feel my lats pulling me up..so decided to do 3 sets and try and get 15 reps between them

1 BWX5
2 BWX5
3 BWX 4 1/2--coudnt get all the way up

Seated calve raise

1 1 PlatesX12
2 2 Platesx12
3 3 Plates, 25, 5X11

Seated Leg curl

1 35X12
2 55X12
3 75X12

Strength: hit a PR on the machine Pullovers...and everything else was a little lighter but it was done on purpose..i keep reading everywhere that MMC is the best thing for back growth so thats what im doing from now on...my form was never horrible...but there was room for improvement..if that means a little lighter weight so be it..the back pump i got today was amazing

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 21

Just 25 mins of HIIT today on the stairmaster

diet is the same, no changes, and same supps

weighed in at 173.8 yesterday..losing about a pound a week now after that initial water loss

[furyhockey]

So what's your diet look like this far out?

[UCFBuilder]

So what's your diet look like this far out?

this is what it looks like right now:

Low days:5 days a week

Breakfast: 6 eggs (2 whole), 3 oz turkey, 40.5g Cheerios, 2 fish oil, 1 multi?.46.5g P, 33g C, 13g F

Pre-workout: 6 eggs (1 whole), 4 oz turkey, 67.5g Cheerios?..52g P, 55g C, 8g F

Post-workout: 2 scoops whey, 1 packet maple and brown sugar oatmeal, 31.5g Honey
?.50g P, 57.5g C, 6g F

Meal 4: 8 oz. chicken, 1 cup brown rice?59g P, 40g C, 5.5g F

Meal 5: 1 1/2 scoops mix protein, 1 SF pudding, 64g Naturally More PB?.54.5g P, 33.5g C, 26.5g F

Totals: 262g P, 219g C, 59g F






High days: 2 days a weeks

Breakfast: 6 eggs (1 whole), 67.5g Cheerios, 2 fish oil, 1 multi?.26 P, 55g C, 8g F

Pre-workout: 6 eggs (0 whole), 1 oz turkey, 108g Cheerios?..33.5g P, 88g C, 4.5g F

Post-workout: 2 scoops whey, 2 packets maple and brown sugar oatmeal, 31.5g Honey ?.54g P, 95.5g C, 8g F

Meal 4: 8 oz. chicken, 2 cup brown rice?64g P, 80g C, 9g F

Meal 5: 1 1/2 scoops mix protein, 1 SF pudding, 64g Naturally More PB?.54.5g P, 33.5g C, 26.5g F

Totals: 232g P, 352g C, 56g F




In between every meal i have a scoop of BCAA's, intra-workout ill have 2 scoops BCAA's and 5g Creatine, and ill take a fiber supplement in between meal 1 and 2..i also have 2 glucosamine pills at breakfast, and 2 more before meal 4

[jth16]

Hah, were on extremely similar macros.
Except I'm taking in notably less protein, a little less carbs and pretty much the same fats.

[UCFBuilder]

Hah, were on extremely similar macros.
Except I'm taking in notably less protein, a little less carbs and pretty much the same fats.

lol...we're both pretty much on the same prep plan then...same weeks, same macros...it'll be interesting to see how our plans change and how we change as we get closer to our comps

[UCFBuilder]

Day 22

Upper power

BB bench press

1 135X5
2 185X5
3 225X5
4 260x3 1/2--PR---first week with this weight...will be working to get 5 solid reps in the weeks to come

BB shoulder press

1 95X5
2 135X5
3 145X5
4 165X4 (5 w/spot)

BB rows

1 135X5
2 155X5
3 185X5
4 205X5

BB shrugs

1 135X5
2 225X5
3 275X5
4 315X5
5 335X5--PR--Decided to do 5 sets to really warm up before my heaviest set..and it worked..got 335 for 5 fort the first time

Smith machine floor press

1 135X5
2 185X5
3 225X5
4 265X5--PR---I really like these floor presses...they help my lock out on bench big time and i like the workout they give my triceps...great burn

Strength: Great..hit a few PR's today...everything still going well at the start of the 4th week of this diet

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 23

Legs, abs

Back squat

1 135X5
2 225X5
3 315X5
4 375X4 1/2---PR---said i wasnt going this heavy again but my knee felt better and this workout didnt aggravate it so i went for it..im giving myself the 1/2 rep as a PR also cause last time i couldnt even get out of the hole...this time i needed the spot 1/2 way up

Lunges

1 95X12
2 135X12
3 235X10--PR for weight..will try and get the 12 reps next week

Leg extension--for the 10, 11 and 12th reps of each set i hold it at the top for 5, 7, and 12 seconds respectively

1 50X12
2 65X12
3 85X12

Seated calf raise

1 1 Plate, 25X5
2 2 Plates, 25X5
3 3 Plates, 25X5
4 5 PlatesX5

Prone leg curl

1 35X12
2 55X12
3 70X12

Strength: Still hitting PR's...was an awesome and intense workout

Supps: Creatine Mono, Xtend BCAA's, glucosamine

[UCFBuilder]

Day 24

7th session of HIIT today..another 25 mins

Diet is still the same and supps are still the same...getting leaner by the day..will update with pics soon

[UCFBuilder]

Day 25

Chest/arms hyper

Db Incline Press

1 50X12
2 65X12
3 95X7

DB Flat press

1 65X12
2 95X8

DB flies

1 20X12
2 25X12

DB Incline Curls

1 20X12
2 25X12
3 30X7--1 less rep than last week...dont know why this happend

Dips

1 BWX12
2 BW+25 pound DBX12
3 BW+35 pound DBX12---killed my tricpes here...pumped up big time

Hammer curl machine

1 45X12
2 70X11
3 75X7--DS--45X7---got a MAJOR pump from this..was sick

Skullcrushers

1 50X12
2 70X12
3 80X11--PR--giving this a PR cause doing this 2nd to dips i only got 10 reps last week...but fresg i can do 100 for reps

DB curls(supinating wrist to hit my inner bicpe)--SS--rope pulldowns

1 20X12----50X12
2 25X12----60X12
3 30X10----80X10

Strength: No PR's on chest today..in fact it was a struggle to get the same amount of reps this week as i did last week...my arm workouts felt strong tho...got an amazing pump...will take this chest workout as me just being off and a little stressed about the midterm i just took(which turned out well thankfully)...spring break next week so nothing to do but eat, rest and train..so hopefully next week i can get some PR's on chest

Supps: Creatine mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 26

Shoulders hyper

DB Press

1 40X12
2 50X12
3 75X11---again couldnt get that 12th rep...starting next week im going to do this exercise as my 2nd or third exercise..just to switch things up a little

DB shrugs

1 80X12
2 90X12
3 120X12

Up-right rows

1 65X12
2 85X12
3 95X10---PR---really feeling this exercise kill my side delts

Rear-delt w/pec dec machine

1 50X12
2 75X12
3 135X12

Side raise

1 20X12
2 30X12
3 35X12--DS--20X12----normally do 40's on this exercise but i was a little worn from doing the up-right rows first

Face pulls with the seated row machine

1 30X12
2 40X12
3 45X10

Strength: Felt pretty strong today...most exercises stayed the same except the up-right rows where i hit a PR...my shoulders are burning right now...really intense workout

Supps: Creatine Mono, Xtend BCAA's, Glucosamine

[UCFBuilder]

Day 27

Back hyper, calves, hamstrings

Machine Pullovers---different machine since im in a different gym so numbers are a little different

1 90X12
2 135X12
3 165X10

T-bar rows

1 1 PlateX12
2 2 PlatesX12
3 2 Plates, 25, 5, 2.5X12--PR---again, normally i can go well over 3 plates but those pullovers where me out alot..so as of last week the weight i used this week is a PR

Close-grip Lat Pulldown

1 55X12
2 85X12
3 115X12--PR

Deadlift only going down to shins not the floor

1 135X12
2 225X12
3 315X7----Normally can get 12 but doing this as my 2nd to last exercise had me worn..wont deadlift again for another several weeks tho...takes it out of me

Pullups--tring to get a total of 15 between 3 sets

1 BWX5
2 BWX5
3 BWX5--PR---will move to try and get a total of 18 next week

Seated calve raise

1 70X12
2 90X12
3 130X12---different machine so numbers are different

Seated leg curl--again, different machine so numbers are different

1 60X12
2 90X12
3 135X12

Strength: Awesome...a good amount of PR's today...squeezed every rep and my back is extremely sore right now

Supps: Still the same

[UCFBuilder]

Got pics in 2 different types of lightning just cause i couldn't decide which one is better lol...i think im coming along nicely..starting to see a little more definition in my legs

[UCFBuilder]

[UCFBuilder]

Layne also dropped my carbs 10g starting today